Category Archives: Nutrition

Nutrition Has a Very Important Part to Play



We cannot prevent disease.  We can protect ourselves against disease.  In spite of our best efforts, in spite of our best practices, in spite of our best engagement in the world, we get sick.  So what we can do is really get sick in a well way.  Wellness and health are really supported by a myriad of processes in the body.  It is by really paying attention to the body’s whole system of maintaining a balance that we protect ourselves against chronic illnesses like cancer.  So cancer is not the cause of disease, cancer is the result of the body’s inability to respond to the stresses of living.

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Five Easy Ways to Watch your Weight in the New Year

One of the top resolutions people make every year is to try and lose weight. They wake up on January 1st and realize that their favorite jeans just aren’t fitting like they used to! This is when they typically join a gym, start eating a lot of salads, and make a pact with themselves to lose 20 pounds in a matter of just a few months. These ambitious people start off strong but slip back into bad habits after a few months, and through no fault of their own! When we stress out our bodies or deplete it of the valuable nutrients it needs to stay happy and healthy, it is very easy to watch that weight creep back on. Here are some easy ways to keep your eye on the prize as your enter in to 2016!

Start Walking: One of the best gifts that I ever received was a step-tracker that I wear on my wrist. Not only did this little device open my eyes as to how much I was sitting during the day, it motivated me to get outside and take as many steps as possible. After a few weeks, I found myself in the regular roueasy ways to watch your weighttine of getting up in the morning and heading out for a long walk. Not only is walking an easy way to get your body moving, it’s a wonderful way to combat stress. When we get anxious or depressed, we tend to start emotionally eating. By getting outside, breathing fresh air, and moving around, we are helping keep these negative emotions at bay. Try walking every day for at least 15 minutes! You will be amazed at how you feel and eventually look!

Eat your Veggies: Low in calories and rich in nutrients, vegetables are one of the best foods we can eat when watching our waistlines. A lot of them are also rich in fiber to promote proper digestion and help give us that sense of fullness! When trying to lose weight, it is important that we aren’t starving ourselves or depleting our bodies of beneficial nutrients. That’s why I recommend adding veggies to your morning smoothie. Just a few handfuls of leafy greens like spinach, chard, or kale can help nourish your body from the inside out. You will also notice that your body gets a nice boost of energy from all of the B vitamins found in these vegetables! Make it a habit to incorporate green vegetables into at least one meal per day, every day! Your body will thank you for it.

Focus on Fiber: There is nothing worse than eating a big meal and not feeling full! Even after you ate all of that food, you still feel tempted to snack throughout the day. Focusing on adding fiber to your diet can help with this! Not only does fiber tell your body that you are full and it is time to stop eating, it can help promote regular bowel movements. When we have proper elimination, we feel lighter and more energized to get our bodies moving. I like incorporate the ORGANIC INDIA Whole Husk Psyllium into my recipes for a nice boost of soluble and insoluble fiber. Try adding a spoonful to your morning smoothie as a way to start the day off on the right foot!

Stay Hydrated: Believe it or not, water is one of the most common things that Americans are deficient in. That’s because we spend all of our time drinking coffee, soda, or alcoholic beverages. Make sure you are hydrating your body every day with the right intake of water. How do you know what amount to drink? Take your body weight and divide it in half. The number you get is the total amount in ounces that you should be drinking. It may sound like a lot, but our bodies need water in order to think and function properly. Get in the habit of drinking water by caring around a water bottle with you. Add some lemon juice to it for some extra flavor and a boost of nutrients.

Focus on Good Fats: Not all fats make you fat! In fact, a low fat diet can actually increase your odds of gaining weight. Why? Well, if you have ever been on a low-fat diet, you know how cranky, tired, and awful you feel. When your food isn’t satisfying to your body, you feel like you want to eat more! That’s why it is so important to incorporate beneficial fats into your diet. Try using cold-pressed olive oil and coconut oil in your recipes. Start eating avocados and raw, organic nuts for a midday snack. Add omega-3 fatty acids into your routine by supplementing with a spoonful of chia seeds. These good fats will help your body feel satisfied, energized, and glowing from the inside out.

By: Margaux J Rathbun, B.S., N.T.P.

Courtesy of Organic India USA

16 Tips for Managing Stress and Preventing Burnout

  • Eat breakfast. Emphasize protein rather than carbohydrates at breakfast.
  • Eat protein at every meal to support stamina, endurance and immunity
  • Include healthy fats and oils to calm your system
  • Keep blood sugar stable by eating regular meals
  • Eat something healthy BEFORE you go to a holiday party
  • Stress depletes B vitamins, C, magnesium and zinc. Include nuts, seeds, berries, whole grains, fermented foods.
  • Avoid excess sugar and sweets
  • Limit alcohol intake
  • Avoid Caffeine. Try a cup of Ginseng Tea instead
  • Drink plenty of water
  • Exercise every day (even if only a 20-30 minute walk)
  • Practice good sleep habits. Get at least 7 hours each night.
  • Consider boosting your resilience with nutrients and herbs that support your capacity to deal with stress, combat exhaustion and burnout
  • Use a digestive enzyme with heavy holiday meals
  • Take 10-30 minutes of sacred time daily to rest, relax, meditate, unwind
  • Practice gratitude and random acts of kindness to boost your immune system and decrease your stress

16 tips for managing stress

The positive effect of kindness on the immune system and on the increased production of serotonin in the brain has been proven in research studies. Serotonin is a naturally occurring substance in the body that makes us feel more comfortable, peaceful, and even blissful. In fact, the role of most anti-depressants is to stimulate the production of serotonin chemically, helping to ease depression. Research has shown that a simple act of kindness directed toward another improves the functioning of the immune system and stimulates the production of serotonin in both the recipient of the kindness and the person extending the kindness. Even more amazing is that persons observing the act of kindness have similar beneficial results. Imagine this! Kindness extended, received, or observed beneficially impacts the physical health and feelings of everyone involved! – Wayne Dyer

By: Nalini Chilkov