Let’s put the fact that kale is trendy aside for a second and just let this salad show us some delicious flavor combinations. You get the crunch of the cucumber, the creaminess of the avocado, the bite of the onion, and the zest from the citrusy tahini dressing that ties everything together.

SHARE:

The New Year has begun and resolutions are in full swing. It’s safe to say that “getting healthier” is a common resolution, but this notion isn’t a fixed concept. Some people have the desire to improve sleep, eat more fruits and vegetables, exercise more often, or practice self-care, all of which fall under the “get healthy” umbrella. The problem with “getting healthy” is that health advice changes rapidly.

Nutrition In 2010:

In addition to the “eat more fruits and veggies” motto that has been in existence, dietary guidelines for Americans in December of 2010 encouraged people to increase low-fat dairy consumption and limit cholesterol intake to 300mg per day. Federal guidelines don’t account for the way that everyone eats, nor are they etched in stone as dietary law. We can also say that 2010 was a big year for fad diets, with the Baby Food Diet and juicing rising to extreme popularity. Lots of people also downed apple cider vinegar with everything to suppress appetite and improve digestion.

Nutrition In 2020:

Five dietary changes, which were relatively insignificant, were made in 2015 and were intended to last until 2020. A specific cap on sugar (less than 10% of daily calories) was put in place to combat rising rates of obesity and diabetes. The cap of 300mg of cholesterol per day was lifted and the focus was directed at avoiding saturated and trans fats. Some people even began focusing on meat-heavy meal plans or fat-rich diets (e.g. the ketogenic diet) that cut out carbohydrates and sugars. The most drastic change since 2010 is the way Americans think about dieting, due to the fact that different blogs, social influencers, and holistic coaches give advice about strength, food, body positivity, and self-care in different ways. We can say that the self-care revolution is in full swing, working to reduce rates of anxiety, insomnia, depression, and other mental and emotional health disorders. This is further endorsed by a report that said 34% of Americans want to reduce stress in 2020, 28% want to focus on spiritual growth, and 30% want to improve sleep.

Fitness In 2010:

Exercise goals were intense in 2010. Remember the days of paleo fitness? That decade shift was all about barefoot running, intense bootcamp classes, and Crossfit was on the rise. According to 2008 federal guidelines for physical fitness, people were encouraged to engage in 150 minutes or more of moderate to intense exercise per week. 2010 also marked the beginning of the rise of yoga and all that it would come to be.

Fitness In 2020:

There is no “right way” to exercise in 2020, given that there are so many forms of fitness. Within the past five years, boutique studios have popped up all over the place, offering rowing classes, boxing classes, strong Zumba classes, twerking classes, and HIIT training. Newer studies have also found that shorter bouts of more intense activity are more effective than longer workouts that include moderate physical activity. You might be interested to learn that fitness trends for 2020 are in line with 2020 nutritional trends, with napping or meditation studios focusing on self-care.

Health and fitness are ever-changing topics, and new studies or trends will influence how people view them. We recommend finding your lane and doing what feels comfortable. And always remember, no harm comes from eating fresh fruits and vegetables or engaging in exercise several times a week. Find what works for you and move forward with that resolution.

Sources:
https://today.yougov.com/topics/lifestyle/articles-reports/2020/01/02/new-years-resolutions-2020-health-finance

https://www.fastcompany.com/90443414/these-bold-new-years-resolutions-will-inspire-your-2020-goals

https://time.com/5746632/health-fitness-diet-advice-2020/

SHARE:

Chia pudding is one of the easiest snacks or breakfast items to make. Not only is it extremely filling, but it is also packed with protein, omega-3 fatty acids, fiber, calcium, and more. We don’t know if you need to hear about their benefits anymore, so let’s just get into the recipe.

SHARE:

Due to chronic diseases, medications, increased consumption of processed foods, and the decreased amount of magnesium in food crop, the vast majority of people are at risk of magnesium deficiency. A person with magnesium deficiency has an increased risk of cardiovascular disease and other health complications that can cost a fortune. While magnesium supplementation may be the immediate response, one must understand that many natural foods contain high amounts of magnesium, and these foods boost magnesium levels in the body.

What Is Magnesium?
This essential mineral and electrolyte plays a role in many bodily processes. Failing to satisfy the recommended daily intake of magnesium can affect energy production, DNA replication, muscle function, bone and teeth structure, and RNA and protein synthesis.

Magnesium deficiency is difficult to diagnose because the symptoms can mimic similar symptoms of other conditions. From depression and digestive troubles to irregular sleep patterns and brain fog, magnesium deficiency is not something that should be ignored. How do you test for it, though?

Testing For Magnesium Deficiency:

Tests for magnesium levels are often inaccurate. Blood tests for magnesium don’t account for the magnesium that is stored in bones and soft tissues. This is why it is best to test intracellular magnesium levels, not serum magnesium. The RBC test is an accurate test that measures the magnesium content within red blood cells, giving you an estimated count of magnesium in soft tissues and bones.

Optimal Magnesium Range:

A functional and normal level of magnesium for the average person is above 6.0mg/dl. If you come in below this number, consider supplementation or consuming magnesium-rich foods, which you can view by clicking here. While checking magnesium levels, you may also want to test vitamin D levels, given that vitamin D and magnesium depend on each other for maximum absorption and function.

5 Signs Of Magnesium Deficiency

Muscle Cramps & Spasms:

Magnesium works to support muscle function, and being deficient in magnesium can prevent muscles from properly contracting and relaxing. In fact, insufficient magnesium levels will often result in muscle cramps or spasms, especially in the feet and lower legs.

Digestive Troubles:

As you begin to digest your food, it is mixed with saliva and stomach acid to form bolus, which is a semi-solid lump of food that moves through the digestive tract. In order for the bolus to move efficiently, it requires water. This is where magnesium matters. Magnesium works to draw water into the bowels to stimulate peristalsis, the process that keeps everything moving through the digestive tract. The bolus of food cannot move easily if magnesium levels are low, and this can result in bowel irregularity or constipation.

Anxiety And Stress:

Magnesium plays a role in the production of neurotransmitters, which are chemicals in the brain that help nerves communicate with each other. Neurotransmitters help to regulate behaviors, including sleep patterns, mood, and more. Low magnesium levels can induce feelings of irritability, stress, and anxiety. A person with magnesium deficiency can also experience depression or confusion.

Insomnia:

As we previously mentioned, magnesium is necessary neurotransmitter production, so that one can regulate mood, sleep, and behavior. Gamma-aminobutyric acid (GABA) is a neurotransmitter that is dependent on magnesium for production. It works to calm nerve activity and assist with total body relaxation. A GABA deficiency can make it difficult to fall asleep, let alone sleep through the night. Magnesium prepares the body and mind for sleep by promoting GABA production.

Cognitive Difficulty:

Magnesium deficiency can result in many cognitive problems, including brain fog, memory problems, and one’s ability to concentrate. Magnesium works to help the mitochondria function optimally. Dig deep into your science class archives and remember that mitochondria are central structures within the cells in the body, and their job is to produce energy. Insufficient magnesium levels make it difficult for mitochondria in brain cells to produce energy, which makes it difficult to operate regular cognitive processes.

Sources:

https://www.medicalnewstoday.com/articles/322191.php#improving-magnesium-absorption

https://www.fivespotgreenliving.com/6-huge-magnesium-deficiency-symptoms#Problems_with_Cognition

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/

SHARE:

While you may have ditched your BPA bottles, Styrofoam plates, and plastic utensils, you may still have your toxic cookware at the ready. Choosing safe, non-toxic cookware is just as important as consuming healthy foods and avoiding the foods that make you sick. Most people, however, do not consider the harmful effects of toxic cookware and often purchase products that contribute to toxin accumulation in the body.

The convenience of a non-stick pan has become popular for the average home cook. In fact, some of the most popular and commonly used cookware products are of the nonstick variety. Did you know that nonstick cookware contains a chemical that could be jeopardizing your health? Nonstick cookware releases perfluorooctanoic acid (PFOA), which is a carcinogenic chemical, when heated. Additionally, most nonstick cookware contains harmful heavy metals that flake off into your food during the cooking process.

Is Nonstick Cookware Making You Sick?

According to the Center for Disease Control and Prevention (CDC), reproduction, liver damage, and growth and development were affected in laboratory animals that were given large amounts of PFOA. This chemical is considered dangerous because it can exist in the human body for long periods of time. The American Cancer Society has said that PFOA is “…present worldwide at very low levels in just about everyone’s blood.”

Unfortunately, toxic nonstick cookware products are present in many homes, despite the reported health risks of using them. Some people choose to ignore these dangers because nonstick cookware is cheap and easy to clean. Well, let us say that you should not skimp on cookware. Invest in some of the following non-toxic cookware options, so the healthy food you eat actually remains healthy.

Cast Iron:

You can’t go wrong with cast iron. Historically used to prevent iron deficiencies and anemia, cast iron cookware has become increasingly popular in the modern culinary world. Cast iron is one of the safest cooking options on the market and it is praised for its ability to retain heat at a lower temperature. It can also withstand a very high temperature that nonstick pans typically cannot tolerate. Free of PFOA and other chemicals, cast iron is a safe cookware option. Learn how to season it and clean it properly by looking it up online.

Porcelain Enamel:

Enamel is a form of glass, and most enameled cookware is cast iron with an enamel coating. The most common form of enamel cookware is the Dutch oven or stockpot, and like cast iron, they can handle high heat and retain heat extremely well. Keep in mind that enamel coating can be made from clay, which can leach lead into food. Don’t go the cheap route when buying this type of cookware and make sure that it doesn’t contain lead.

Stainless Steel:

Along with cast iron, stainless steel is one of the safest cookware options, especially when high-quality stainless steel is used. Make sure that you are purchasing food-grade stainless steel cookware because there are many grades of stainless steel. Some people view stainless steel cookware in a negative light because it contains nickel, which helps to ward off rust or other corrosions. If you are concerned with the nickel percentage, opt for either 18/8, 18/10, or 18/0 stainless steel, the first number specifying the percentage of nickel and the second number indicating the percentage of nickel. Be sure to use non-abrasive cleaning materials when you wash stainless steel to avoid damaging the lining.

Titanium:

Before we delve into the benefits of titanium, you must understand that certain titanium cookware manufacturers coat their titanium with non-stick finishes. Be advised: non-stick coated titanium is not healthy! Titanium is used for medical instruments and joint replacements because it is a biocompatible metal that is non-toxic. Legitimate titanium cookware is lightweight and evenly distributes heat across the non-porous surface.

Sources:

https://draxe.com/health/best-nontoxic-cookware/

https://www.organicauthority.com/organic-food-recipes/non-toxic-cookware-brands-to-keep-chemicals-out-of-your-food

https://gimmethegoodstuff.org/safe-product-guides/cookware/

SHARE:

Watermelon is beloved by so many, but jicama doesn’t receive the same appreciation, unfortunately. Like watermelon, jicama has a high water content, but a lot of people are unaware of it is a powerful prebiotic that encourages healthy digestion. This is great way to test the jicama waters, so make this recipe and let us know if you like it.

SHARE:

There’s no sexier feeling than snorting or coughing and feeling like you still have some mucus that is too stubborn to leave your throat. We’re joking, obviously. Instead of looking and sounding like a disgusting monster in front of your friends, coworkers, or family, you head to the bathroom to deal with the problem. What if this is happening and you aren’t even sick? If you aren’t sick, you shouldn’t have that mucus, right? Well, not exactly.

As it turns out, certain foods can increase mucus production and lead to the buildup of phlegm in the body. Excess mucus in the body can increase your risk of respiratory infections, including sinusitis, colds, flus, and more. While it is easier to blame the weather, a friend’s child with a runny nose, or a coughing coworker, the reality is that your diet may be the culprit of your congestion and constant hacking.

What Is Mucus?

Mucus lines many tissues in the body and it helps to prevent organs from drying up. It also has the job of keeping bacteria and other airborne particles from entering the body, and mucus contains enzymes and antibodies that work to kill bacteria and other infections. While mucus works to protect the lungs and respiratory system, having an excess amount of mucus can jeopardize respiratory health.

Foods That Trigger Mucus Production

Soy Products:

First off, we encourage people to avoid soy because it is one of the most genetically engineered foods on the planet. Now we have a new reason to steer clear of soy. Soy products lead to more unhealthy mucus accumulation in the body than any other plant foods. Not to mention, the mucus that accumulates is unhealthy mucus and can worsen your symptoms if you are sick.

Dairy Products:

Dairy products can thicken pre-existing mucus and increase mucus production. People who consume milk, cheese, or yogurt while they are sick can commonly experience difficulty swallowing or thickened saliva. Dairy products contain a protein known as casein, which can increase the secretion of mucus, cause digestive troubles, or increase risk of sinus infection.

Caffeinated Beverages:

Sorry, folks, but drinking that coffee, soda, black or green tea, and other caffeinated beverages can increase the risk of dehydration, which leads to thicker mucus production. Not only does drinking water and herbal teas keep you sufficiently hydrated, but it also keeps mucus secretions lubricated and thin.

Foods Allergens:

Some people know they have allergies or sensitivities to foods, yet they continue to eat them. Strange…we know. The continued consumption of food allergens can increase mucus production, a common allergic response to foods containing gluten, dairy, or soy. The symptoms typically manifest in the form of nasal congestion, sneezing, or coughing. Eliminating certain foods may help decrease the amount of mucus buildup in the body. Click here to learn more about an elimination diet.

Red Meat:

Due to the high protein content of red meat, it is very common to experience mucus production in the throat after consumption. Additionally, a lot of red meat is highly processed, filled with antibiotics, and rich in fat, all of which lead to mucus buildup. If you are going to purchase meat, it is best to purchase grass-fed grain-free meat, or opt for wild-caught fish for a healthier option.

In closing, everyone will react differently to the foods mentioned in this article. Some people may experience tremendous mucus buildup after they eat soy, while others may experience nothing. Pay attention to the foods that you eat and eliminate the ones that cause negative reactions.

Sources:

https://lunginstitute.com/blog/21-foods-trigger-mucus-production-21-foods-reduce/

https://www.onlymyhealth.com/7-foods-that-trigger-mucus-build-up-1547473267

https://www.wellandgood.com/good-food/foods-that-cause-phlegm/

https://healthyeating.sfgate.com/foods-create-mucus-5855.html

SHARE:

Winter may have arrived a little late, but dry skin and cracked cuticles were quick to follow suit. It’s as if that train is never late, but you shouldn’t let the weather dictate the health of your skin or cuticles. It’s not just the weather that threatens cuticle health, though. The gel polish, the glue that adheres fake nails, and even the acetone that is required to remove nail polish leads to incredible dryness, but there is a way to naturally fight back.

There are many carrier oils that are beneficial for the skin, but the recipe in this article calls for avocado, olive, jojoba oils. The reason for using these oils is because they are easily absorbed by the skin, meaning their nourishing properties act quickly. If you aren’t hip to jojoba oil, click here to read about its benefits.

Nail Health:

Several factors will influence the health of your nails. A balanced diet ranks high on the list, despite the fact that most people don’t link the food they eat with nail health. Vitamins A, C, D, iron, magnesium, zinc, and biotin are all necessary for healthy nail growth, and a diet that is deficient in these nutrients can result in brittle nails, dry skin, and reduced collagen production.

Great Essential Oils For Your Nails

Lavender Essential Oil:

Lavender essential oil contains antifungal, antiseptic, and antibacterial properties that have been known to reduce mild infections. A lot of people, who have difficulty sleeping, use lavender essential oil, but it can also be used to protect cuticles from bacteria or nail fungus and to promote keratin growth.

Rosemary Essential Oil:

Rosemary is widely used in culinary applications, but the essential oil is an excellent tool to have on hand for universal use. Not only does it improve circulation on the skin, but it also works to restore the natural healthy state of your nails. The antibacterial and antifungal properties work to fight against nail fungus and maintain nail strength.

Lemon Essential Oil:

Lemon essential oil contains antimicrobial, anti-inflammatory, antiseptic, antibacterial and antifungal properties that help to naturally disinfect nails of bacteria. It works to nourish the skin, cuticles, and brighten nails, making them healthier and shinier.

DIY Cuticle Oil

Ingredients:

• 3 teaspoons olive oil
• ½ teaspoon avocado oil
• 1 teaspoon jojoba oil
• 12 drops lavender essential oil
• 12 drops rosemary essential oil
• 12 drops lemon essential oil

Instructions:

• Add all of the ingredients to a glass dropper bottle, screw on the top, and shake it up to combine the oils.
• When you are ready to use it, massage about 3-4 drops across all the cuticles of each hand. It is best to do this at night.

Sources:

https://livingthenourishedlife.com/diy-cuticle-oil-recipe-for-dry-cracked-cuticles/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_smartloop&utm_content=smartloop&utm_term=19056562

https://ecolivingmama.com/cuticle-oil-recipe/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_content=tribes&utm_term=482147202_17045850_128222

https://wellnessappliances.com/top-10-best-essential-oils-nail-strengthening/

SHARE:

Bees are incredible creatures, but bee populations have slowly dwindled in recent years. Now more than ever, it is important to support the products from beekeepers and their hives around the world. Sure, we can all purchase honey at farmer’s markets, but honey is far from the most beneficial substance that bees create. Beeswax deserves the same respect, if not more, that we give to honey because it helps the skin in so many ways. For instance, unlike petroleum jelly, beeswax doesn’t suffocate the skin; rather, it allows the skin to breathe while also providing a moisturizing protective barrier.

What Is Beeswax?

This healing substance comes from female honeybees and it is hard or breakable when cold, but soft when heated. It is a mixture of pollen, plant wax, and the secretion from the gland on the undersides of bees. Like honey, beeswax will vary in color depending on the flowers from which the honey is derived. Beeswax is commonly used to relieve swelling or skin irritation, but it also moisturizes, improves complexion, and relieves inflammation. How else can beeswax be used? Let’s explore the beauty benefits of beeswax below. How’s that for alliteration?!

Excellent Moisturizer:

Beeswax is commonly found in cosmetic products because it has the ability to protect and repair dry or damaged skin. The rich vitamin A content and emollient properties help beeswax lock in the moisture and allow your skin to breathe simultaneously. The beauty of beeswax is that it doesn’t clog the pores and aids with healthy skin development at a cellular level.

Protect Against Environmental Damage:

When you apply beeswax with some carrier oils like jojoba oil or coconut oil, it helps to establish a protective coating on the skin. The skin is constantly exposed to airborne toxins, be they from cigarette smoke, factory fumes, or car exhaust, and they can spawn damaging free radicals that contribute to premature signs of aging. Applying beeswax on the skin can help prevent this from happening and keep the skin looking young and supple.

Reduce Stretch Marks:

Even though a high percentage of people have stretch marks, their appearance makes people uncomfortable and self-conscious. Because beeswax has the ability to protect the skin and help it retain water, it can have positive effects on getting rid of stretch marks. How does this work? According to a study that was conducted at Yonsei University College of Medicine in Korea, stretch marks are dermal atrophic scars caused by decreased collagen and skin elasticity. Since beeswax is rich in vitamin A, an antioxidant that boosts collagen production, it is beneficial for reducing stretch marks. Combine beeswax with coconut oil or cocoa butter and apply it to the stretch marks for best results.

Clears Up Acne:

Due to the antiseptic, healing, anti-inflammatory properties, and high vitamin A content, beeswax is commonly used in home remedies to get rid of acne. In addition to fighting acne, beeswax contains emollient properties that contribute to a smoother complexion after acne elimination.

Soothes Eczema, Psoriasis, & Diaper Rash:

It is almost inevitable for a baby to experience diaper rash at some point. The regenerative qualities and anti-inflammatory properties of beeswax work to not only decrease redness and irritation, but also to facilitate the healing process for reduced recovery time. People with psoriasis or eczema, or similar skin irritation or infection, can benefit from using beeswax to reduce inflammation and promote the growth of healthier skin cells.

Sources:

https://wellnessmama.com/124235/beeswax-uses/

https://www.greenpeople.co.uk/beauty-hub/blog/5-brilliant-beauty-benefits-of-beeswax

https://draxe.com/nutrition/beeswax/

https://www.newdirectionsaromatics.com/blog/products/all-about-beeswax.html

SHARE:

Pesto is typically cheese-heavy, but we’ve changed the game with this recipe. It still has that fresh garlicky basil flavor without any cheese or olive oil. The cashews offer a buttery texture and a cheesy taste. Plus, they are more affordable than pine nuts!

SHARE: