1. Boost Mood and Calm

Research published in the Journal of Physiological Anthropology in 2015 found that indoor plants can make you feel more comfortable and soothing. Specifically the study found that an indoor gardening task such as repotting a house plant lowered stress response. In contrast, a computer task project caused a spike in heart rate and blood pressure even though participants were young men who were very experienced with computer work. Researchers concluded that indoor plants help reduce physiological and psychological stress. Horticulture therapy has been around for many centuries. A story published on the Manchester England website discussed the benefits of doctors prescribing plant therapy to patients with symptoms of depression or anxiety. So with remote work here to stay, we can follow the example of Manchester, England, and use horticulture therapy to help us thrive better in our home offices.

2. Sharpen Attention and Focus

In a study published in the International Journal of Environmental Research on Public Health in 2019, researchers found that having real plants in study spaces helps students be more attentive and concentrate better. Brain scans of participants in the study showed that the students who studied with live plants were more attentive and better able to concentrate than students without a real plant. But importantly, it must be be a real plant, not a fake plant or photo of a plant. So a bromeliad may be one of the best study aids to put in your workspace to help increase focus and attention.

3. Improve Productivity and Creativity

Many studies have found that plants in the workspace increase both productivity and creativity. One study frequently cited is a study published in the International Journal of Environmental Horticulture in 1996. The study found the people working in a computer lab  12% faster and were less stressed when there was a live plant nearby. In another study published in the Scandinavian Journal of Psychology in 2004, researchers challenged students to make creative word associations. The scientific evidence supports that having alive indoor plant in a workspace can improve productivity and creativity. So putting a plant near your study or work space can help increase your creativity and productivity.

4. Improve Brain Health

Many studies have shown that surrounding yourself with greenery and house plants can improve the white and gray matter in your brain. A recent article in the International Journal of Environmental Horticulture found that plants have far reaching benefits for mental health, including reduced anxiety and stress, decreased depression, enhanced memory retention, increased creativity, and improved self-esteem. Being around plant life, whether indoors or outdoors, can help improve our psychological and cognitive well being, which may help to more happiness and life satisfaction.

Thrive More with Indoor Plants

There are many self-care ways to fight the negative impact of the pandemic and adjust to more remote working. One of the simplest, proven ways to thrive more is to add indoor plants to your remote workspace. Imagine a bookshelf with a cute family of plant friends that makes you smile. Or imagine a favorite plant friend always near your computer workspace, helping you stay calm and focused. Or imagine a big, beautiful plant in the corner of your room oozing feel-good positive vibes.

Easy Solutions to Order Plants Online

In today’s remote work environment, there is a lot more shopping online, even for house plants. You can view plants, make your selections, purchase with a credit card, and have them shipped directly to your home. Most online retailers package the plants in protective layers and use expedited shipping to ensure safe arrival. One of my favorite online plant retailers is called The Sill. You can sign up for their newsletter and get discounts and tips and even sign up for a monthly plant purchase plan.  You can also enjoy browsing for plants at  your local plant nursery shop. My favorite local plant therapy store in Fort Worth is called Grow Plant Shop which also provides online shopping

Believe in the power of plants to help you thrive more.  Have fun browsing plants online or at your local nursery and treat yourself to a new plant buddy today.

Live Well with Zest!

Cheers,

Bev

The post Benefits of House Plants for Remote Working appeared first on Well with Zest.

You can have your metaphorical cake and eat it too with this Rosemary Orange Green Smoothie!  The blend of vegetables, fruits, herbs and nuts is full of deliciousness and nutritiousness that will surprise and delight your senses. It may look healthy, but it tastes more like a dessert in a glass. It’s too good to resist. Check it out.

Spinach

Spinach is one of the most nutrient-rich superfoods.  This dark green leafy vegetable is loaded with high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It’s packed with powerful anti-inflammatory and anti-oxidant compounds that help fight many diseases including cancer and heart disease. It’s a powerhouse food that helps support a healthy immune system, bone health and much more.

Avocado

Avocados contains 20 vitamins and minerals which put it on the list of healthiest foods to eat every day! They have so many health benefits that some call avocados Earth’s most perfect food.  The primary benefit of avocados come from their high Omega3 fats that keep our hearts healthy and our blood sugar levels stable. In addition, avocados help strengthen the immune system, maintain a healthy digestive system, and much more.

Rosemary

Rosemary is known to help improve digestion, enhance concentration and improve memory.  Further, rosemary helps slow down brain aging, and may offer other forms of brain protection. Rosemary contains anti-oxidant compounds that help fight free radicals, protect against cancer and macular degeneration, a serious eye disease in older adults.

Mulberries

Mulberries contain high amounts of iron and vitamin C, as well as potassium and vitamins E and K.  Rich in plant compounds such as anthocyanins, mulberries have anti-oxidant and anti-inflammatory properties which help fight and reduce the risk of many diseases.

Cashews

Cashews are a good source of potassium, folic acid, and vitamin E, vitamin K and vitamin B6. They are rich in minerals such as copper, phosphorous, zinc, magnesium, iron, and selenium, all necessary for normal bodily functions. Heart healthy cashews help reduce cholesterol and lower blood pressure. Packed with antioxidants, cashews help fight and lower risk of many diseases.

Mushroom Powder

Mushrooms, one of Nature’s premier superfoods are loaded with nutrients, anti-oxidants, and more. These mighty fungi are rich in B vitamins such as riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5) and niacin (B3) and Vitamin D. Mushrooms are an excellent source of many essential minerals such as selenium, potassium, copper, iron, and phosphorous. They also contain Choline, an important nutrient that helps with sleep, muscle movement, learning and memory.

MCT Oil

MCT oil is a supplement that contains fat with medium-chain triglycerides with many potential health benefits. Some of these health benefits include better brain and memory function, lowered blood sugar levels, and lowered cholesterol levels. MCT oil can also help provide sustained energy, reduce food cravings and help with weight management.

Orange Juice

Orange juice, rich in vitamin C, provides the citrus flavor that gives this smoothie its tangy punch. The spinach, raw cashews, avocado, white mulberries, and mushroom powder blend perfectly with the orange juice resulting in zesty burst of harmonious flavors.

Coconut Water

Coconut water is both an extremely healthy and a delicious natural source of hydration, based on extensive research in animal studies.  It’s possible that coconut water has anti-oxidant properties that may help prevent diabetes, prevent kidney stones, and support heart health. Further research on the benefits of coconut water is ongoing.

 Zesty Energy Boost Full of Deliciousness and Goodness

This Rosemary Orange Green Smoothie is an energy boost full of deliciousness and goodness that is irritable. It’s loaded with dense superfoods, mixed into a luscious silky smooth texture that’s bursting with zesty citrus flavors. It’s ideal for a quick and easy breakfast, an energy boosting snack or anytime treat. I hope you give it a try– it’s good food that is good for you.

Grace Notes

Smoothies are great companions for getting our daily requirements of healthy fruits and vegetables.  Nutrition experts around the world agree that consuming liquid food helps improve overall digestion and nutrient absorption. So drinking smoothies makes it easier to break down and more readily absorb nutrients.

Enjoy and Live Well with Zest!

Bev  xo

Written by Bev Hope

Reviewed by Board Certified MD

Rosemary Orange Green Smoothie

• Author: Bev Hope
• Yield: 2 16 oz servings
• Category: Drink
• Method: Vitamix/Blender
• Cuisine: Smoothie

Ingredients

• dried white mulberries 1/4 cup⠀
• raw cashews⠀1/4 cup
• baby spinach⠀3 cups
• mashed avocado 2 Tablespoons
• orange zest⠀1 teaspoon
• minced fresh rosemary⠀1 1/2 teaspoons
• mushroom powder 1 Tablespoon
• fresh orange juice⠀1 1/2 cups
• MCT Oil⠀1 Tablespoon
• coconut water ice⠀2 cups

Instructions

1. Add everything but the ice to the Vitamix.

2. Blend until smooth. ⠀

3. Add the ice and blend until frosty and smooth.

3. Pour into glasses. Garnish with rosemary, and orange zest. Don’t forget to save some rosemary for the garnish. ⠀

Notes

OPTIONS

Experiment with a variety of oranges, choose organic.

ADD-INS

Can also add a cup of fresh organic mushrooms.

Keywords: Smoothie, Green Smoothie, Orange, Rosemary, Vitamix, Blender,

⠀

The post Rosemary Orange Green Smoothie appeared first on Well with Zest.

“The discovery of a new dish does more for human happiness than discovery of a new star.” Anthelme Brillat-Savarin—

Food is a joyful part of holidays and life’s celebrations. But there are many small ways to find joy and happiness in food every day. All we have to do is take time to savor “food moments” each day.  For example, appreciate everything from creating a new recipe to sharing a cup of warm cocoa with a loved one, to joining friends and family at life’s celebration meals. Food is a source of daily joy that contributes much more to human happiness than we give it credit. To quote a famous foodie, the French epicure and gastronome Jean Anthelme Brillat-Savarin, “The discovery of a new dish does more for human happiness than the discovery of a new star.”

Here are five fun and easy ways to find joy in food.

1. Let Go of Expectations

Try a new recipe or add a new ingredient to a recipe that inspires you. Don’t worry whether your recipe ends up looking like the picture on the box or in the magazine. Enjoy the creative process and let it unfold.  Invite a few friends over for brunch and don’t obsess over the souffle. You’ll be amazed at how great the food tastes when you focus on friends, family, and good conversation.

2. Embrace Each Moment

Whether it’s cooking, or pretty much anything else in life, the best results come when we enjoy the moments along the way. Finding pleasure in food means taking the time to enjoy the cooking process and not just the end result. When you focus on the joy of each step of preparing food, the dish always tastes better in the end.

3. Keep It Simple

Sometimes the best dishes are those with the fewest ingredients. Sriracha, peppercorn, garlic, balsamic vinegar, cinnamon, are a few tasty yet simple ingredients that can add amazing flavor and zest to dozens of dishes. Enjoy the simple ways to add more taste and zest to foods you eat each day.

4. Make It Pretty

A few cinnamon sprinkles or a dollop of whipped cream can make even the most basic dishes more appetizing. Cooking and baking should embrace all the senses. A lit candle or pretty dish towels are simple, inexpensive ways to make your kitchen more inviting.

5. Share the Love

Food is always more enjoyable when it is shared.  Participating in potlucks, baking for a sick neighbor or donating food to a charity are simple ways to share food, joy, and a part of yourself with others.  When you pour your love into your food, others will enjoy it all the more too.

I hope you try a few of these ways to experience more joy in food each day!

Enjoy and Live Well with Zest!

Bev xo

The post 5 Ways to Find Joy in Food appeared first on Well with Zest.

Mushrooms are wonderful, medicinal and magical. I love the history of these amazing little fungi. Dating back to Ancient Rome, the healers of the time understood their amazing powers. High in antioxidants, vitamin D, and selenium, mushrooms provide many potent health benefits. Studies show that mushrooms help increase our immune response. They provide powerful anti-inflammatory benefits. A potent superfood, they help decrease the risks of heart disease, diabetes, cancer, respiratory disease and other chronic conditions.

 Centuries Old International Tradition  

Stuffed mushroom date back to 19th-century Italian cuisine. But the French spread their popularity in the 20th century. Over my life I’ve enjoyed many varieties of stuffed mushrooms. I would typically eat them at holiday parties or social events. At home I’ve tried making a variety of stuffed mushrooms. This one is my family’s indisputable favorites. My sons eat them up so fast that I have to make a double or triple batch!  It’s a quick-and-easy recipe you can whip up in less than 45 minutes. These stuffed mushrooms are more than plain delicious. They are “sinfully” delicious.  So, if you are looking delicious and healthy side dish that is sure to be a hit, try this! Put this recipe on the top of your must try list.

Stuffed with Healthy Ingredients

Check out the healthy ingredients of this garlic stuffed mushroom recipe:

Avocado oil 

I use avocado oil for its health benefits and flavors. It’s chock full of antioxidants, vitamins, minerals and nutrients we need.  Plus, I like the taste.

Garlic 

A common ingredient in many recipes, garlic is one of the most underappreciated superfoods. Garlic helps support heart health. It helps reduce cholesterol levels and helps reduce blood pressure. Garlic also boosts our immune response, helps combat sickness and provides many other health benefits.

Cream cheese 

Organic cream cheese is a good source of vitamin A and vitamin B2 (riboflavin).  Used in moderation, cream cheese adds just the right amount of creamy goodness texture to the stuffing. It’s the yummy ingredient that takes these mushrooms from plain delicious to “sinfully delicious”.

Parmesan cheese 

This stuffing includes parmesan cheese which is a good source of calcium and vitamin D. We need calcium, vitamin D and protein to support our bone health, particularly as we age.  By age 30, we have achieved maximum bone density. For that reason, it’s important to nourish our bones with good sources of calcium and vitamin D such as parmesan cheese.

Onion powder 

Since onion powder is low in salt, it’s a popular ingredient to help reduce sodium content in many recipes. Onion powder is also a good source of calcium, potassium and magnesium which is are some of the key nutrients we need to stay in healthy balance.

Cayenne pepper  

Red cayenne pepper is a potent medicinal ingredient dating back almost 10,000 years. The healing powers of cayenne come from its high potassium, manganese, vitamin C, vitamin B6 and vitamin E content.

Transformative Benefits of the Mighty Mushroom

Mushrooms can help transform our health. They have helped maintain vitality and overall well-being since ancient times. The variety of potent fungi on the planet provide diverse health benefits. For example, Chaga mushrooms from Finland help provide antioxidant benefits. And Reishi mushrooms from China support healthy immune function. Shitake-Maitake mushrooms, also from China, support general well-being. And Cordyceps mushroom mycelium aids vitality and endurance. Plus many more have special health benefits. Fungi are like Nature’s medicine chest. They are a medicinal food.

Powerful Nutrition in a Delicious Bite Size Morsel

The nutrient rich ingredients in these bite-size tasty mushroom morsels help support our health. This Garlic Stuffed Mushroom recipe is one of the tastiest ways I know that packs a powerful superfood punch in a tiny bite. Whether for a family meal or holiday gathering, these Garlic Stuffed Mushrooms are sure to be a hit. Even more, they are powerfully nutritious and sinfully delicious at the same time. Let me know what you think.

Grace Notes

The mushroom toad has symbolized transformative powers for centuries– both magical and medicinal. Mushrooms have symbolized special magical powers since ancient Egyptian hieroglyphics to the modern classic literature. Alice nibbled on the most famous and magical literary mushroom in her Adventures in Wonderland. The Royalty of Ancient China commonly used Reishi mushrooms for medicinal benefits, especially to aid longevity. Above all, mushrooms are far more than a symbol of transformation. They are a medicinal food that has provided humans powerful health benefits since Ancient times.

Next time you see a cartoon of a toad stool, think of the amazing transformative benefits of the mighty mushroom!

Enjoy and Live Well with Zest!

xo

Bev

Written By Bev Hope

Garlic Stuffed Mushrooms

• Author: Bev Hope
• Prep Time: 25 min
• Cook Time: 20 min
• Total Time: 45 minutes
• Yield: 6 servings, 2 each
• Category: Sides
• Method: Bake
• Cuisine: American

Ingredients

• 12 whole fresh organic button mushrooms
• Avocado oil- 1 tablespoon
• 1 8-ounce package of organic cream cheese, softened
• Minced organic garlic- 1 tablespoon
• Grated organic Parmesan cheese- 1/4 cups
• Ground black pepper- 1/4 teaspoon
• Organic onion powder- 1/4 teaspoon
• Ground organic cayenne pepper- 1/4 teaspoon
• Ghee butter or regular butter

Instructions

1. Preheat oven to 350 degrees
2. Grease baking dish or baking sheet with Ghee butter
3. Remove cream cheese from package and let soften.
4. Clean mushrooms by brushing them gently with a damp paper towel.
5. Remove the stems and chop in extremely fine pieces, remove the tough edges.
6. Chop garlic in fine pieces if using fresh garlic.
7. Heat avocado oil or olive oil in stainless steel skillet over medium heat.
8. Add chopped mushrooms and garlic to the skillet. Cook until the moisture has reduced, without overcooking the garlic. Set aside to cool.
9. Stir garlic and mushroom mister in cream cheese.
10. Mix in Parmesan cheese, black pepper, onion powder, and cayenne pepper and stir well. Mixture should be very thick.
11. Use a small spoon, fill each mushroom cap with a heaping pile of cream cheese stuffing. Arrange the mushroom caps on the prepared backing dish or sheet.
12. Bake for 20 minutes in preheated oven or until the mushrooms are piping hot and liquid starts to form under the caps.

Notes

OPTIONS/ADD-INS

Stuffed mushrooms are a container for creative expression. Mix in your favorite herbs such as chives, tarragon, parsley, or basil, oregano, dill, or rosemary. Proteins such as egg, or sausage, pork, bacon, or veal meat add variety. Include plant-based protein such n chopped nuts such as walnuts, pecans, pine nuts or Macadamia nuts. Add chopped vegetables such as artichoke hearts, red peppers, scallions, or jalapenos. The possibilities are endless to create the perfect herb, spicy, or savory stuffed mushroom morsel.

Keywords: Garlic Stuffed Mushrooms

The post Garlic Stuffed Mushrooms appeared first on Well with Zest.

Cranberries have a unique flavor making them a favorite for many meals or even just to snack on. Packed with dense antioxidants and fiber, cranberries are one of Nature’s medicinal foods. In fact cranberries have a higher content of antioxidants than many other fruits and berries. And with a low sugar ratio (only four grams of natural sugar per cup) cranberries are an ideal antioxidant.

Cranberries Have Many Health Benefits

While cranberry juice is well known to support women’s health, there are many other benefits of cranberries that make them an ideal food. Do you know the major health benefit reasons to include cranberries in your diet?

Prevents UTI Infections

The first benefit of cranberries, or rather cranberry juice, is preventing urinary tract infections (UTIs). Cranberries are loaded with an antioxidant called proanthocyanidins, or PACs for short. These PACs help reduce the chances of developing a UTI by keeping bacteria from sticking to the walls of the urinary tract. Because women are more prone to UTIs the cranberry is a friend to women’s health.

Improves Digestion

The fiber content found in cranberries is great for overall digestive health. One cup of cranberries has about 4.6 grams of fiber which is 16% of the recommended daily amount of fiber. Not only does the fiber help you stay fuller for longer, but it also keeps you regular and prevents big swings in your blood sugar. This may reduce the risk of stomach ulcers and some cancers.

Reduces Bad Cholesterol

Cranberries are rich in anthocyanins (an antioxidant), which have protective cardiovascular effects that can lower high levels of LDL, or “bad” cholesterol and raises the HDL or “good” cholesterol which is beneficial to heart health. Studies have shown that dried cranberries contain more phenol antioxidants than any of the other commonly consumed fruits like raisins, plums, or apricots.

Supports Anti-Aging

The high levels of antioxidants in cranberries help flush out the endocrine system of free radicals that contribute to the aging process. With these free radicals removed your skin can look younger with prolonged improvement of the internal organ functions.

Eat Cranberries All Year Long, Not Just During the Holidays!

Cranberries have been part of my family’s traditional holiday celebrations all my life. But over the years I’ve started incorporating cranberries in foods I eat all year long. Whether in sauces, salads, casseroles, desserts, drinks, snack mix, or toppings, eat more cranberries to live well with zest. Let me know your favorite ways to enjoy cranberries.

Enjoy and Live Well with Zest

Bev xo

Written by Bev Hope

Reviewed by Board Certified MD

The post Cranberries: Nature’s Potent Antioxidant Food appeared first on Well with Zest.

Looking for delicious appetizers to share on game day? This gluten-free dip recipe is a sure winner for game day, potlucks, or movie nights. The mixture of roasted red peppers, almonds, and garlic creates a vibrant, diverse, and tangy range of flavors and textures that will enhance any chip, cracker, vegetable or favorite crudité you love to eat with dip.

Game Day Winner

The first time I made this Romesco Red Pepper Dip was on Super Bowl Sunday. I wanted a healthy option for me and my sons to nibble on whether the game turned out to be a thriller or a dud. We were rooting for the Patriots that year and we all liked Tom Brady and wanted him to win one more Super Bowl.

In the past we would have eaten an entire bag of tortilla corn chips with queso and salsa by half time. Much to my surprise, we had eaten half of the platter by half time and forgotten the chips. I knew it was a keeper recipe—no matter which team won the Super Bowl that year.

We were thrilled with the Patriot’s win that year and we also fell in love with this incredible Romesco Red Pepper Dip. Now it has become a favorite for every football Sunday. My sons even spread it on their favorite bread with cheese, turkey, some greens and make a quick and easy meal out of it. It’s a gluten-free, Paleo style dip that makes a great dip, topping or spread. Delicious, healthy, quick and easy, –it’s not only a winner, it’s an unbeatable keeper.

Here are the vibrant, diverse ingredients that blend into a perfect mouth-watering, tangy Mediterranean flavor you can’t resist.

Roasted Red Peppers

Roasted Red Peppers form the base of the dip giving it the red color and tangy flavor. Red peppers have a high concentration of vitamins A and C, provide over 200% of your vitamin C requirements, are rich in antioxidants, and help support your immune system and fight off free radicals and disease.

Almonds

Almonds are one of my favorite nuts for their taste, texture and vast health benefits. They are rich in healthy fats, fiber, protein, magnesium, vitamin E, antioxidants and help support cardiovascular and heart health. They add a thickness and creamy texture to the dip that is hard to beat, and pairs well with the taste of most crackers or crudité’ dippers.

Garlic

Organic garlic gives this dip a little kick and mixes well with the feta cheese. Garlic is a super food that is loaded with antioxidants that help fight off diseases and infections and is one of the most medicinal foods for supporting heart health.

Feta Cheese

Greek Feta Cheese adds a luscious creamy texture that goes well with the almonds too. Feta cheese is rich in B vitamins, phosphorus, and calcium which helps support bone health. It also has many fatty acids and bacteria that are good for the gut health.

Sherry Vinegar

Sherry Vinegar is a dry, aged vinegar from Spain I like to have on hand because a small spoonful can enhance the flavor of sauces, dressings, and dips. But sherry vinegar is also known to support healthy cholesterol and blood sugar levels. Vinegars have been used for centuries to support digestion and promote liver detox. A spoonful a day can keep the doctor away.

Romesco Red Pepper Dip Makes Appetizers More Tasty and Healthy

Delicious and nutritious dips help make your crudites and appetizers more tasty and healthy. This Romesco Dip recipe will pep up your next party. Share with your friends and family and let me know what you think!

Grace Notes

Healthy eating and colorful eating go hand in hand. If it’s colorful, it’s probably good for you. It adds to the sensory delight and appeal of the dish. Be creative—the possibilities for enjoying this dip are countless. It’s a simple dish that brings health and happiness. What more can you ask for?

Enjoy and live Well with Zest!

Bev xo

 

Written by Bev Hope

Print

Romesco Red Pepper Dip

• Author: Bev Hope

Ingredients

• 1/2 cup whole roasted almonds
• 2 Tbsp. extra virgin olive oil
• 2 tsp minced garlic
• 1 cup drained roasted red peppers (from a jar)
• 1/4 cup crumbled feta cheese
• 2 tsp sherry vinegar
• 1 tsp hot paprika
• Salt and Pepper

Instructions

1.  Pulse almonds in a food processor until finely chopped.
2.  Place oil and garlic in skillet on medium low heat. When mixture sizzles, wait 30 seconds then transfer to processor.
3. Add remaining ingredients to the food processor except salt and pepper.
4.  Process until well blended.
5. Season with salt and pepper.

Notes

ADD-INS

Make your own food rainbow around the dip. My favorites are red, orange, yellow and green peppers, colorful red and orange cherry tomatoes, purple endive, green celery, yellow squash, orange mini carrots.

Try any of your favorite Paleo style crackers and dippers. One of my favorite dippers is crisp plantain chips.

OPTIONS

If you don’t have Sherry Vinegar, you can replace it with other vinegars such as Rice Vinegar, Red Wine Vinegar, Apple Cider Vinegar, or Champagne Vinegar.

Add red pepper flakes to add some extra spiciness.

The post Romesco Red Pepper Dip appeared first on Well with Zest.

Since I was diagnosed with Graves’ Disease in January 2017, I’ve been on a journey to not only get my disease under control, but hopefully to get it in remission. There is no cure for Graves’ Disease, but fortunately my symptoms can be managed with medication. I continue to improve but the only way to get it in remission is to manage the underlying problem: chronic inflammation. Since remission is my goal, I’ve started following an Anti-Inflammatory Lifestyle.  Here’s what I’ve learned that is important to understand, whether you have a chronic inflammation or autoimmune condition problem or not. If you are over 50, following an anti-inflammatory lifestyle can be like the “Fountain of Youth”. It’s the right choice for long term health.

Chronic Inflammation is Poison

Our bodies are constantly bombarded by toxins, poison and dangerous triggers in the environment. These include by bacteria, viruses, chemicals, toxins, and a variety of other harmful catalysts. The body protects itself from these harmful substances through our immune response. Our immune system acts like the security system and triggers a healthy inflammation. Anytime there is a potential threat, our inflammatory response is triggered which involves a variety of biochemical reactions that help fight off infections and remove toxins, and increase blood flow to wounds or tissues that need healing, and also generate pain to signal that something is wrong in the body.

Types of Inflammatory Responses

There are two types of inflammatory responses to protect the body:

Acute inflammation- is an immediate response to some type of physical trauma, be it an injury, infection or disease. Acute inflammation aids in the body’s healing and recovery.

Chronic inflammation- occurs when the body is continuously protecting itself by secreting pro-inflammatory chemicals. With too much of the pro-inflammatory chemicals circulating in the blood, chronic inflammation becomes a poison. Rather than protect the body, chronic inflammation can turn into a disease that attacks and destroys the healthy cells in arteries, joints, organs, or many other areas of the body.

Chronic Inflammation Symptoms

Chronic inflammation can generate a variety of symptoms that may not immediately be obvious but can worsen over time. Common symptoms of chronic inflammation include:

• Chronic stiffness
• Recurrent body aches and pains
• Persistent swelling
• Loss of joint function
• Recurrent diarrhea
• Persistent indigestion
• Persistent upper respiratory congestion
• Sporadic infections
• Major skin outbreaks

Chronic Inflammation Associated with Chronic Disease

Chronic inflammation can become a slow and potentially fatal toxin in the body if not properly managed. It has been studied extensively and is associated with a wide range of autoimmune diseases (including autoimmune diseases) such as:

•  Allergies
• Asthma
• Chronic obstructive lung diseases
• Congestive heart failure and other heart diseases
• Anemia
• Alzheimer’s disease
• Cancer
• Obesity
• Diabetes mellitus
• Crohn’s disease and other inflammatory bowel diseases
• Fibromyalgia
• Chronic kidney disease and kidney failure
• Systemic Lupus Erythematosis
• Psoriasis
• Chronic pain syndromes
• Rheumatoid arthritis
• Thyroid disease (Hashimoto’s and Graves’).

Associated Risk Factors

Age, diet, lifestyle, and disturbed sleep are the primary drivers associated with the disorder. Age correlates directly with elevated levels of the inflammatory molecules. The older we get, the more pro-inflammatory substances increase in the body. Diets rich in fats and refined sugars increase the risk of inflammation. Similarly, those who are obese have a higher risk of chronic inflammation. Smoking and stress lower our anti-inflammatory molecule production, thus increasing the chances of chronic inflammation.

Traditional Treatments

There are several types of treatments available including:

• Prescription medication

For many years, physicians prescribed corticosteroids which suppress the immune response, thus suppressing inflammation. While this is still an effective option, these medications come with serious side effects. It is important to carefully consult with your doctor before using any prescription medication to treat inflammation.

• Non-Prescription medication

There are over-the-counter non-steroidal anti-inflammatory medications that alleviate pain. These include Aspirin, Ibuprofen, and Naproxen. However, it is not advisable to take these medications long-term, and in high doses, due to the associated side-effects (particularly kidney damage and GI bleeding).

• Supplements

Turmeric and herbs found in the ginger family hold strong anti-inflammatory properties.

Lead an Anti-Inflammatory Lifestyle to Manage Chronic Inflammation

If you lead an anti-inflammatory lifestyle to manage chronic inflammation , it can help control autoimmune disease or promote its remission. However, it is essential to keep inflammatory triggers under control over the long term to ensure optimal health and chronic disease management.

Using the ancient Ayurvedic medicine approach, which focuses on a healthy mind, body, heart, and spirit, you can quickly and easily start leading an anti-inflammatory lifestyle. The following is a list of the most effective anti-inflammatory lifestyle choices I’ve started following:

Implement an Anti-Inflammatory Diet

Start by increasing the intake of the following anti-inflammatory foods:

• Brightly colored and fibrous vegetables and fruits
• Dark green vegetables
• Fatty fish and foods high in omega-3 fatty acids
• Natural, non-processed foods
• Whole grains and fibrous vegetables

Start by decreasing the intake of the following pro-inflammatory foods and ingredients:

• Simple sugars
• Refined carbohydrates
• High glycemic foods
• Foods with transfers and hydrogenated oils
• Foods with artificial colors and flavors
• Artificial sweeteners

Exercise Regularly

In addition to the other benefits of regular exercise, it will help you maintain an optimal weight and reduce adipose tissue which in excess is a risk factor for inflammation in the body.

Decrease Stress

Although it is easier said than done, focus on lowering psychological and physiological stress to decrease inflammation. Stress is one of the primary triggers of inflammation in the body and is critical to manage.

Don’t Touch Cigarettes

Smoking cigarettes induces inflammation in the body and can cause so very many serious life-threatening health problems.

Anti-Inflammatory Lifestyle Frees You from Debilitating Inflammation

Maintaining a normal level of inflammation response in your body comes down to common sense: eat healthily, exercise regularly, get enough sleep, and try to keep your stress levels to a minimum. Always make anti-inflammatory lifestyle choices to prevent a small inflammation fire from getting out of control! An active lifestyle fueled by fresh, anti-inflammatory foods can set you up for freedom from debilitating inflammation. And what is most important is that you feel happy and empowered and motivated to keep it up so you can stay healthy and live well with zest!

Try some or many of these anti-inflammatory lifestyle tips and see what works best for you! You may feel like you’ve discovered “The Fountain of Youth”!

Cheers and Live Well with Zest!

Bev

xo

Written by Bev Hope

Reviewed by Board Certified MD

The post Why I Switched to an Anti-Inflammatory Lifestyle appeared first on Well with Zest.

When I was in high school, I kept the latest nutritional information booklets by my bedside table. I would read them to help me understand what foods should be on my “good” list if I wanted to be in shape.  Unfortunately, I followed the wrong advice and began eating mostly low-fat foods, essentially high carbohydrate and highly processed foods. These low fat, processed foods on the ‘good food list” lacked the essential nutrients we need to stay healthy and fit.  Now we know the guidance in those nutrition booklets was not only pretty bad, it was dead wrong. I wish I had known then what I know now.

Food is Medicine

We’ve come a long way baby since the low fat, high carb diets became the rage in the 70’s. We now know the guidance back then to eat low fat, high processed foods was completely wrong. We now have long term studies and decades of evidenced based research that reveal the truth: Food is Medicine. The right foods have the power to keep us alive. The wrong foods consumed over many years have the power to threaten our survival and hasten an early death.

Can an “Apple a Day” Help Keep Death Away?

We’ve moved on from the cliché, “An apple a day keeps the doctor away” to serious talk: “An apple a day keeps cancer away”.  Now we are moving to even more serious talk: “An apple a day keeps early death away!”  So, what’s in the proverbial “apple”? How does the proverbial “apple a day” help keep death away? Well, it’s back to our basic A, B, C’s of nutrients, vitamins and minerals.

We need to understand what vitamins and minerals are in the food we eat and what they do for our bodies. Vitamins and minerals are essential and necessary for our bodies to function at the cellular level. Unfortunately, and alarmingly, the modern-day diet worldwide is lacking in sufficient amounts of the essential vitamins and minerals humans need to live well and live long. Many people are dying too young due to consuming so much bad food and not enough good food.

Poor Diet is Associated with 20% of Deaths World-Wide

Poor diet is associated with 1 in 5 deaths world-wide, according to a new large study. That’s 11 million deaths a year due to putting the wrong foods in our mouths. The study, published in the journal, The Lancet, tracked trends in consumption of 15 dietary elements from 1990 to 2017 in 195 countries. These included diets low in fruits, vegetables, legumes (peas and beans) whole grains, seeds, milk, fiber, calcium, seafood, omega 3 fatty acids, polyunsaturated fats, and diets high in red meat, processed meats, sugar -sweetened beverages, and trans fatty acids and sodium. These are diets low in good foods and high in bad foods.

Essential Vitamins and Minerals Our Bodies Need to Function

We all need to understand the basics of nutrients in the food we eat. We need to understand what vitamins and minerals our bodies need to function properly so we can eat what we need to keep our bodies functioning well. If you don’t want to be a chronically malnourished, underproductive, at risk for early onset of chronic disease, or early death, be sure you are getting enough of the following vitamins and minerals:

Vitamin A

Vitamin A functions include the formation and maintenance of teeth, bones, soft tissue, white blood cells, the immune system, and mucus membranes.

Vitamin B1

Vitamin B1 enables the body to use carbohydrates as energy. It is essential for glucose metabolism and plays a key role in nerve, muscle and heart function.

Vitamin B5

Vitamin B5 know as Pantothenic Acid helps turn the food you eat into the energy you need. It’s important for many functions, especially breaking down fats.

Vitamin B6

Vitamin B6 is involved in protein metabolism, brain development during pregnancy and infancy as well as immune function.

Vitamin B12

Vitamin B12 helps keep the body’s nerve and blood cells healthy and. Helps make DNA, the genetic material in cells.

Biotin

Biotin helps turn protein, fat, carbohydrates you eat into energy you need.

Vitamin E

Vitamin E helps protect cells from damage caused by free radicals and helps boost the immune system to fight bacteria and viruses.

Vitamin K

Vitamin K is important for blood clotting and healthy bones.

Phosphorous

Phosphorous is an essential mineral that your body uses to build healthy bones and teeth, create energy and make new cells.

Calcium

Calcium is important for building and protecting bones and teeth. It plays important roles in other functions including nerve, muscle and heart function.

Sodium

Sodium is used by the body to control blood pressure and blood volume. Your body also needs sodium for your muscles and nerves to work properly.

Magnesium

Magnesium is important for many processes in the body including regulating muscle and nerve function, blood sugar levels and blood pressure, and making protein, bones, and DNA.

Iron

Iron is a mineral the body needs for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. Your body also uses iron to make myoglobin, a protein that provides oxygen to muscles. Your body needs iron to make some hormones and connective tissue.

Iodine

Iodine is used by the body to make thyroid hormones. These hormones control the body’s metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy.

Fluoride

Fluoride is contained in bones and teeth. Your body needs fluoride for the formation and health of bones and teeth.

Zinc

Zinc helps the immune system fight off invading bacteria and viruses.  The body also needs zinc to make proteins and DNA, the genetic material in all cells.

Copper

Copper works with iron to help the body form red blood cells. It also helps keep the blood vessels, nerves, immune system and bones healthy. Copper also aids in iron absorption.

Chromium

Chromium is an essential nutrient for sugar and fat metabolism. Normal dietary intake of Cr for humans is suboptimal. Most diets contain less than 60% of the minimum suggested intake of 50 micrograms. Insufficient intake of chromium leads to symptoms similar to those observed for diabetes and cardiovascular diseases.

Selenium

Selenium is important for reproduction, thyroid gland function, DNA production and protecting the body from damage caused by free radicals and from infection.

Learn Basics of Nutrients, Vitamins, and Minerals You Need to Live!

Whether you or someone in your family suffer from a chronic disease or not, it’s essential to get informed on the basics of food nutrients. It’s not only about what not to eat, but more importantly it’s about what to eat to stay well and live well with zest! Here is my free E-book that provides comprehensive nutrient information, the best food sources for each nutrient, and recommended daily allowances of vitamins and minerals. Click here to receive free E-book.

I am a widow and I want to live as long as possible to be here for my two sons. I live by the mantra that Food is my Medicine. I need to eat well to take care of my body and be here for my sons.  For my own benefit, I gathered a summary of what I needed to know to be informed about nutrients in food and now I’d like to share it with you. It’s exciting and empowering to get to know food as medicine on a more intimate level.

Click here to receive free E-book of comprehensive nutrient information, the best food sources for each nutrient, and recommended daily allowances of vitamins and minerals.

What I’ve learned is it’s important is to love good food and to feed our bodies the good food that loves us back. Love your body by eating foods with the essential vitamins and minerals that will help keep you healthy and strong. Learn what foods are the best sources to help you live long and live well with zest!

Cheers to Living Well with Zest!

Bev

Written by Bev Hope

Reviewed by Board Certified MD

Well with Zest Disclaimer: We are not medical doctors or RD’s, and we do not treat disease. The information provided does not substitute for medical advice, diagnosis, or treatment by your doctor or other qualified clinician.

The post Know What To Eat– Your Health and Life Depends On It appeared first on Well with Zest.

“One kind word can warm three winter months.” Japanese Proverb–

One of my favorite Japanese proverbs goes, “One kind word can warm three winter months.” We know kind words can have a lasting impact. But kind words can do much more—they can affect a person’s entire life without our even knowing it. The proverb should probably go, “One kind word can warm the coldest nights for an entire life”.

Kindness Matters

Kindness really matters. It is at the heart of what we need to live happier lives and to make the world a better place.  Kindness invokes positivity in one person that can spread to others like wildflowers. Philosophically, kindness is like an energy or “angel dust” that can ignite positivity and progress across the entire planet. Scientifically there are physical and mental benefits we gain from small acts of kindness.

5 Physical and Mental Benefits of Kindness

1. Ease Anxiety

Feeling anxious is something we all face from time to time. But chronic anxiety is debilitating and needs to be managed. One way to help reduce anxiety is by providing inspiration and motivation to others through intentional acts of kindness. Next time you are feeling anxious, do something nice for someone and see how your mood changes from worry to happy.

2. Illness Prevention

Inflammation is associated with a variety of chronic health problems including cancer, chronic pain, diabetes, migraines, and obesity and many more health problems. In a recent study comprised of adults between the ages of 57 and 85, volunteering equated to lower inflammation levels due to the release of oxytocin (a social bonding hormone) in the body. When we intentionally do something kind for others, such as volunteering for a charity, we are releasing chemicals that can ease inflammation in our own bodies. The power of kindness is one of the keys to living a happier and healthier life–and a more socially engaged life.

3. Longer Life

People who do not maintain a strong network of relatives and friends have a higher risk of heart disease. Kindness is key to developing and maintaining meaningful close relationships with friends, family, community and colleagues. Feeling connected to people we care about gives us purpose and is an essential ingredient to living a happy, healthy life. Being kind and staying connected helps us live longer.

4. Stress Reduction

Many of us are looking for ways to reduce stress in our fast-paced, hyperconnected, but yet more isolated lives. When we choose to do something kind, we turn off the stressful routines playing in our brains and turn on pro social routines that reduce emotional stress. Choosing kindness adds peace and calm and reduces the stress and inflammation in our bodies that makes us sick. A worthwhile goal in daily our lives is to make kindness virtually second nature in our interactions with others–in other words have kindness become a way of life for us. This will be good for our physical and mental health!

5. Kindness Spreads Wellness

When we give kindness, it spreads. It not only helps us live well with zest, it helps our circle of friends and countless other people live healthier happier lives. Spread kindness like wildflowers to improve your health and help improve lives across the whole planet.

Be Kind and Live Well with Zest!

Bev xo

Written by Bev Hope

Reviewed by Board Certified MD

The post Spread Kindness Like Wildflowers! appeared first on Well with Zest.

There’s some debate about this quote: the where, when, and who of it. The quote sounds like something Shaw would say, but it also reminds me of Eliza Doolittle, Shaw’s fictional character from Pygmalion (1912), and also in the musical spin-off, My Fair Lady (1956). I’ve always loved My Fair Lady because Audrey Hepburn is one of my favorite actresses and she played Eliza perfectly. But it’s also one of my favorites because Eliza’s story is so universal–it’s the iconic journey of self-transformation. I’ve always been inspired by people, whether real or fictional, who have radically re-defined themselves, overcome extreme challenges and difficulties, moved past self-doubt or limiting beliefs, to achieve their dreams and find immense joy.

Lessons from Pygmalion: Create Yourself!

Long before there was George Bernard Shaw’s Cockney flower girl turned into a Fair Lady, there was the original Greek myth of Pygmalion and Galatea. Pygmalion was a Cypriot sculptor, who carved the perfect woman out of stone. He named her Galatea, and then he fell so deeply in love with his creation that he begged the Greek goddess Aphrodite to give her life. Myths are stories that teach us universal lessons. Pygmalion teaches us we are all a work in process, we are creating our own Galatea. It’s up to us to sculpt ourselves and to love ourselves. We are our own creation to love!

Every day, we have decisions to make about who we are creating. We can allow the tragedies of life (deaths, loss, illness, disappointments all kinds) to harden us and turn us into cold stone. Or, we can follow the old adages and choose to live a vibrant full life:I can allow the tragedies of life harden me and make me into stone. Or I can Create My Dreams… Live Well with Zest!

• Create Your Dreams!
• Live Your Dreams!
• Be You!

For me, Shaw’s quote is a reminder to wake up every day and choose how we sculpt our own lives, how we create ourselves. It’s up to us to make the choices that will help us become our best self and live our best life. 

Be You! And Live Well with Zest!

Bev

xo

Written by Bev Hope

The post Be You! – Choose to Live Your Best Life appeared first on Well with Zest.