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Enjoying Outdoor

Daily Steps

Daily Tip

Feeling run down or a bit burned out? Many employers now offer "wellness days" or "mental health days". These paid days off are meant to be used not when you are sick, but rather as preemptive care for rest, relaxation, and recalibration. Not sure if your company offers this benefit? Doesn't hurt to ask, and if they don't already offer them, you just might prompt them to! And if your employer does offer mental health days? USE them!

Relaxing in Park

Daily Tip

Stress management is different for everyone, but eating healthy, unprocessed (or minimally-processed) foods and getting enough exercise are two tried and true methods for mitigating the negative impacts cortisol and adrenaline (stress hormones) have on your body. Protect your immune system and keep your blood pressure in check by focusing on the dual-pronged approach of healthy food choices and regular exercise. 


Daily Tip

We've all heard the jokes about beans (the magical fruit...), but the truth is that beans are one of the single most healthy foods you can add to your diet for longevity and overall health. With more than 70 varieties, beans are incredibly versatile. 1/2 to 1 cup/day will give you a solid hit of both protein and fiber, the latter of which helps manage cholesterol and blood pressure. Toss them in a salad, roll them in a burrito, mash them with olive oil for a dip, or mix them with brown rice and avocado. However you prefer your beans, they are also one of the cheapest good energy sources out there. So fill on up!

Rice and Beans

Daily Tip

When hitting the grocery store, there are a few steps you can take to both help prevent unhealthy impulse buys and to ensure your cart is (mostly) full of healthy options:

  • Do NOT go to the store hungry 

  • Shop the perimeter of the store, as that's where the fresh, healthier stuff is!

  • Write an itemized list before you go (and don't leave it at home)

  • If you have kids, leave them at home, too - you are far less likely to end up with processed snacks in your cart!

Grocery Shopping

Daily Tip

They say that variety is the spice of life. But we're all creatures of habit and tend to migrate toward the ingredients and recipes we know. This weekend, hit the local farmer's market and pick out 2 ingredients you've not yet cooked with and ask the vendor for recipe suggestions. Or check out SuperCook to look up recipes by ingredient(s). You may end up with a new favorite recipe or two!

Food Market Crowd

Daily Tip

To maximize the time spent at work (either in the office or at home), consider investing in a standing desk. Not feasible? Take the stairs whenever you can, choose a parking spot farthest from your office, and get up to knock out 10 squats or push-ups a few times/day. You can work AND work-out.

Red Running Shoes

Daily Tip

Herbs and spices are an easy way to both boost the flavor profile of your favorite dishes without adding calories and a great source of antioxidants. Turmeric (curcumin) is perhaps one of the most potent spices readily available - with proven correlation to reduced risk of diseases ranging from heart disease to dementia. It is also powerful protection against inflammation. Turmeric is a common ingredient in many curries, or add a few shakes to your rice and/or stir fries. A little goes a long way!

Chicken Curry

Daily Tip

You have probably heard about the benefits of omega-3 fatty acids, commonly found in fish, flax seeds, and walnuts. Omega-6 fatty acids are also beneficial to your health and found in vegetable oils, nuts and seeds. Your body needs both, but the Western diet averages a 15:1 ratio of omega-6 to omega-3. Which, given that omega-6's can be pro-inflammatory, is a problem. Increase your consumption of omega-3's to boost that ratio and improve your healthy by consuming more coldwater fish (think salmon fillets!), as well as oils such as olive, flax, and walnut oil.

Salmon Fillet

Daily Tip

For many of us, one of the biggest nutritional challenges we face every day is our sweet tooth. A muffin at Starbuck's, a Snickers at the grocery check-out, even a serving of your average pasta sauce at dinner, all conspire to catapult you well over the recommended 6 teaspoons of added sugar for women and 9 teaspoons for men. Sugar has no nutritional benefit, so the less added sugar you consume, the better. But we all live in reality and occasionally want to enjoy something sweet! Enter DARK CHOCOLATE. The truly dark chocolate (70-85% cacao) is a bit of an acquired taste, but it is also lower on the sugar scale AND one of the best sources of antioxidants out there. So next time your sweet tooth flares up, grab a few squares of dark chocolate to do your body good.  

Dark Chocolate Chunks

Daily Tip

Herbs and spices - cinnamon, turmeric, ginger, garlic, oregano, etc. - contain antioxidants that help manage inflammation, the root cause of many of our most common afflictions and diseases. Add cinnamon to your oatmeal or mix in your morning coffee grounds. Throw turmeric in with your brown rice, or add a few shakes of smoked ginger to your stir-fry. No (or very few) calories, lots of flavor, and ample health benefits - what's not to love? Bonus tip: if you live near a Trader Joe's, you can get a lot of spices and spice blends for under $3.

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