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Nutrition

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Physical Activity

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Mindfulness

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Spirituality

Articles

Trash It or Eat It? The Truth About Expiration Dates

A question in which many people ponder, is it safe to still eat?  What does best by date and expiration date really mean?  These questions are answered by registered dietitian Anna Kippen, MS, RDN, LD on clarification food guidance in regards to these dates.

This article provides useful information for followers and clients on selecting and providing healthy foods for themselves and loved ones while saving money by not throwing out food unnecessarily.  Precaution recommended, always go with your instincts on food safety. 

Trash It or Eat It? The Truth About Expiration Dates. (2020, March 26). Retrieved from https://health.clevelandclinic.org/trash-it-or-eat-it-the-truth-about-expiration-dates/

Prebiotics vs. Probiotics: What's the Difference?

Gail Cresci, PhD, RD, an expert on the gut microbiome explains gut health and the difference between probiotics and prebiotics.  She explains the benefits and ways to add them to your diet.  Emphases on supplying both through proper nutrition but also gives information on supplementing.

This article provides a great resource from another professional to share with followers and clients about gut self-care and health as well as recommendation on how to apply the information.

Prebiotics vs. Probiotics: What's the Difference? (2020, March 25). Retrieved from https://health.clevelandclinic.org/prebiotics-vs-probiotics-whats-the-difference/

The trouble with nutrition research: What should we eat?

A quick explanation into why nutritional studies are complicated and theories difficult to prove.  Due to many variables, time, cost, and many other factors scientists face difficulties which causes confusion among many.  By understanding the challenges and shortfalls of nutritional studies allows for a better understanding and awareness of the importance of being flexible when applying nutritional changes to one’s lifestyle.  Everybody’s body responds differently as well as having different circumstances, therefore each individual requires a personal plan and experience.

Newman, T. (2020, February). The trouble with nutrition research: What should we eat? Retrieved from https://www.medicalnewstoday.com/articles/why-is-nutrition-so-hard-to-study

Websites

Yoga & Meditation

The yoga journal is a wonderful resource full of great information on yoga, meditation, and much more.  New articles are posted regularly, making it easy to stay up to date with whats new.  Bonus: yoga videos, special offer on retreats, and additional information, resources and guidance instructors.

Yoga Journal

Mindful

Mindfulness is a growing interest among many and for good reason.  This site provides many resources to adapt and apply mindfulness into your life with courses, guided meditations, newsletter, and many articles.

Mindful.org

 

Get Active

Great resource on physical fitness and being active.  Link provides information on basic recommendations, benefits, getting started, and challenging yourself.  Perfect for those who are self motivated and disciplined to push themselves and track their own progress.

Get Active!

Plant Based Nutrition

Two links both full of plant based nutritional information on health benefits, guides, recipes, get started plans, and the latest research and data.  Staying up to date on the most current research and information just became easier.

Vitamins, Herbs, and Nutritional Supplement Guide for Moms

Need a starting point?

As a mother myself, I have learned and witnessed firsthand the importance of self-care.  Mothers often have the important role of raising our children, being role models for our children and others, support and care for other family members, and many more roles and responsibilities.  We often place our own needs on the back burner while caring selflessly for others and feeling guilty when we do take a little time for ourselves.  However, I’m sure you have heard of the saying “you can’t pour from an empty cup.”  It is a very true statement.  In order to provide our best selves for the ones we love and to offer our quality attention and energy, we need to care for ourselves.  This means maintaining our health, stress levels, well-being, emotional health and spirituality.  In times of stress, busy schedules, and life itself vitamins, herbs, and nutritional supplements are a great way to fill in the gaps of our nutritional needs as well as finding balance.

Click on PPT button for link to guide.

Complementary and Alternative Medicine for Mothers: Beginner Course

3-Week Course

This course is a beginner guide on complimentary and alternative medicine which include mindfulness, natural products, meditation techniques, yoga, and breathing techniques.

Syllabus

This is a free course that is offered to the community to promote health and wellness for mothers. 

Week 1, part 2

Natural Products:

Vitamins, Herbs, and Nutritional Supplement Guide for Moms

Week 3

Intro to Yoga

Week 1

Intro to complimentary & alternative medicine

Week 2

Mindfulness & Mind Body Techniques

Week 3 Yoga Video Handout

Self evaluation 

Contemporary Diet & Nutrition Resouces

Nutritional Guidance & Awareness Resources

A list of resources meant to increase knowledge and awareness on food and nutritional supplement selection and consumption.

Environmental Working Group (EWG) is a 501(c)(3) nonprofit corporation whose mission is to empower people to live healthier lives in a healthier environment by using breakthrough research and education to drive consumer choice and civic action.  They are known for producing the Dirty Dozen list.

 

Harvard Health Medical School gives a list of vitamins and minerals which gives you an understanding of how different types of vitamins and minerals work in your body, how much of each nutrient you need every day , and what types of food to eat to ensure that you are getting an adequate supply.

Nutrition labels can often be confusing and overwhelming.  The U.S. Food and Drug Administration (FDA) provides an informative article on reading and understanding food label content.

Green America created a food label guide which reviews the the multitude of food labels and certifications and are rated based on how well they adhere to the standards they claim to ensure.  The ratings also account for how well the label guarantees good overall applicable environmental practices, animal stewardship, and/or animal welfare. Because labels have specifc focus areas, such as labor conditions, animal welfare, or presence of GMOs, it is a good idea to look for multiple trustworthy labels on products that cover the spectrum of food issues

Plant-Based Nutrition Resources

Considering making nutritional change to improve your health and well-being or looking for more information in general, check out my plant-based nutrition resources.

Many healthcare providers including one of the leaders of plant-based nutrition, Dr. Michael Greger, M.D., FACLM, the internationally-renowned nutrition expert, physician, and founder of Nutritionfacts.org are recommending plant-based nutrition. Dr. Greger is the author of the mega-bestselling How Not to Die.  His webpage NutritionFacts.org is full of research data, informational guidance, articles, resources, videos, recipes, and so much more.

 

YouTube is a fantastic resource for many topics.  Be sure to take the precaution of knowing who the source is on the information, not all videos are created equal.  I have compiled some of my favorites in a playlist of plant-based nutrition which is updated periodically.

Forks Over Knives is a documentary film which discuss benefits of plant-based diets.  There is also a webpage that correlates with the documentary which provides a beginners guide or get started guide.  The site also offers recipes, news, and tools.

Shop/Grow/Buy Local- Nutrition Resources

It is important to know where your food is coming from and what is in it.  It is our human right and is essential for our health and wellness.

Local Harvest is a resource for locating CSAs (Community Supported Agriculture), local farmer markets, education and so much more.

What is Community Supported Agriculture (CSA)? - Planet Forward Storyfest 2018  

 

No-Till Growers on YouTube provides some great information on CSAs.  5 Reasons to join a CSAWhat to Expect When You Join a Veggie CSA

Do you know where your food comes from? Where Our Food Comes From Will Surprise You is a informational video on food origin facts. 

The Mayo Clinic provides information on organic foods.  Organic foods: Are they safer? More nutritious? Organic foods can sometimes get pricey.  If you are looking to switch to organic but want to be cost effective, check out the EWG's dirty dozen list to know which products you should spend that extra little bit on.  Get your EWG's 2019 Shopper’s Guide to Pesticides in Produce here.

Creating Wellness: Psychological and Spiritual Aspects of Healing Questionnaire 

Spirituality is universal and yet has a different meaning and experience for everyone.  It is much deeper than religion although most religious people are spiritual, but religion is not necessary to be spiritual.  Spirituality is an important part of one’s overall well-being.  It provides a sense of meaning and connection, coping skills during difficult times, increased healthier habit choices, improved health and longer life, and a strong sense of community and sense of belonging.   Strong relationships have been proven to increase well-being and improve life expectancy (Spirituality, n.d.).  Spiritual and psychological inventories can be very helpful in gauging one’s current spiritual wellness as well as assisting them in developing their own spiritual and psychological health development plan.  Studies have shown that spiritual health has a positive influence on overall health and wellness.  In creation of my spiritual and psychological inventory for determining a current state of wellness, I have come up with ten questions with the influence of the HOPE questions used by healthcare providers as part of a medical encounters practical first step in incorporating consideration of a patient’s spirituality into medical practice (ANANDARAJAH & HIGHT, 2001).  Below I have attached my ten questions for you to use in order to gain a better understanding of your spiritual wellness.  Feel free to share with me, I am happy to go over your results with you in order to gain deeper knowledge.

Resources:

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Spiritual Growth

No matter your religious background or practices are, Ram Dass has a way for helping one grow their spirituality.

"Dr. Richard Alpert, aka Ram Dass, was a prominent Harvard psychologist and psychedelic pioneer with Dr. Timothy Leary.  In the 60's he spent sometime in India where he met his guru, Neem Karoli Baba, affectionately known as Maharajji, who gave Ram Dass his name, which means “servant of God.”  He has been a pivotal influence on a culture that has reverberated with the words “Be Here Now” ever since. Be Here Now, Ram Dass’s monumentally influential and seminal work, still stands as the highly readable centerpiece of Western articulation of Eastern philosophy, and how to live joyously a hundred percent of the time in the present, luminous or mundane. Be Here Now continues to be the instruction manual of choice for generations of spiritual seekers. Forty years later, it’s still part of the timeless present."-RamDass.org

Ram Dass's teachings have influenced many people over the years in developing their spiritual practices and continues to this day.  No matter what religious background you have or follow, his teachings can inspire a deeper spiritual faith within it

Be sure to check out his teachings.

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