Wellness Wednesday -- Food Waste

This holiday season, helping those in need is as simple as opening your refrigerator.  

Americans waste almost one-third of the total food supply - a staggering 133 billion pounds of edible food annually. This waste has far-reaching economic and environmental impacts – roughly translating to 2 million calories thrown away per household, the equivalent of $1,500 per year.

At the same time, one in six Americans is food insecure, meaning they are without adequate access to safe and nutritious food. It is estimated that a reduction in household food waste by 15 percent would save enough food to feed 25 million people.

In September, U.S. Agriculture Secretary Tom Vilsack and the Environmental Protection Agency’s Deputy Administrator Stan Meiburg jointly announced the first-ever U.S. food waste reduction initiative - which if successful, would result in a 50 percent reduction in food waste by the year 2030. Encouragingly, the federal government has secured critical partners in this initiative, including charitable and faith-based organizations, local, state and tribal governments, and industry including several prominent grocery store chains.

However, they failed to engage the single most important partner – YOU.

And unfortunately, this announcement flew largely under the radar with the smallest of media blips to mark its passing. So why should we care about some trash?

While some food waste occurs in the growing fields or during the transport of food, the majority occurs at the household level. This means that knowing even a little bit more about the life of your leftovers – for instance, keeping track of your trash for a week to determine how many edibles you’re tossing away - can make a big dent in your household waste. It also can have collateral benefits for your wallet. Who doesn’t want $1,500 more per year?

Here’s the bigger picture. Less food waste means reduced water and energy use, and decreased emissions, all of which contribute significantly to the security of our nation’s food supply. Your actions directly support your community, and can improve the health of your neighbors.

Here are four zero-cost strategies you can implement to reduce household food waste.

1) Plan and purchase only what you need for the week.

2) Prepare what you can consume or freeze for later and use those leftovers.

3) Share food with others or buy BOGO and split the costs.

4) Compost organic materials DIY for less than $25.

Compost can be further repurposed to support an urban garden, which you use to supplement your plate with vegetables and herbs, whose consumption positively impacts diet quality and reduces chronic disease risk. -By Melanie Hingle

Wellness Wednesday -- Healthy Eating Through the Holidays

Organize Your Fridge for Healthier Eating

Trying to eat healthy this season but overwhelmed by all the holiday goodies in your kitchen? Some simple refrigerator organizing steps can make it easier to make better choices during the busy, calorie-heavy holiday season—and on into the New Year.

Here are four ways you can do just that:

Put Healthy Food Where You Can See It

Stock up on pepper slices, carrot sticks, cut fruit, hummus, yogurt and hard-boiled eggs, and keep it all at eye level. You’re three times more likely to reach for healthy food if it’s on the middle shelf, according to research from the University of Illinois at Urbana-Champaign.

Go a step further and store healthy foods in clear containers or bags. What to keep in the fridge drawers? “Cheese, luncheon meat, and sweets like pies, sweet drinks, and pudding, and other foods you want to cut back on. “Out of sight, out of mind.”
 

Stock the Fridge with Healthy Drinks

Fill a glass pitcher with unsweetened iced tea or try water with some cut-up oranges or other fruit, mint, ginger, or cucumbers. Seeing the pitcher will remind you to stay hydrated, and adding the flavorings makes plain water more palatable.

Keep Good-For-You Condiments on the Side Door

Have plenty of flavorful, healthy ingredients, such as salsa, exotic mustards, pesto, jarred garlic, roasted red peppers, and artichoke hearts on hand. They’re low in calories and fat and can be used as a base for sauces, dips for sliced raw veggies, and toppings for cooked lean meats or fish.

Don't Forget to Healthy Up Your Freezer

Most people don’t realize that cooked whole grains and beans can be frozen. Store one or two servings in individual plastic freezer bags and stack the bags on top of each other in the freezer. That way, you’ll always have the foundation for a quick, healthy meal.- Diane Umansky

Wellness Wednesday -- Successfully Managing Weight Gain Throughout the Holiday Season

Successfully Managing Weight gain throughout the Holiday Season

It’s that time of year again. The holiday season is upon us, and with all of the festivities can come the seemingly inescapable holiday weight gain, or so you may think. Although a research study found perceived weight gain throughout the holidays to average around 3.5 pounds, in reality, actual weight gain during the holiday season averaged just less than 1 pound. This may not sound so bad, but if you don’t lose it you’ll be up 10 pounds in a decade without even noticing it.

Mindfulness Is Key:
One factor in holiday weight gain may be the abundance of food offerings within arms reach anywhere you turn. From candy dishes at work to cookie platters at home, the temptation can be hard to resist. Research shows that by simply placing goodies in opaque colored containers instead of transparent glassware, consumption can be decreased significantly.

Journal:

Research shows that daily food journaling can be an effective strategy to increase awareness of food consumption and help support weight loss efforts. Start our day by writing down exactly what you plan to eat, and then stick with it.

Eat When Hungry:

Have you ever tried to “make up” for what you know will be a gorge-worthy holiday meal by eating nothing leading up to the big event?

It is better to eat reasonable meals beforehand so that you feel satiated and are less likely to overindulge on sweets or stuffing.

Eat Your Fat First:

Fat will help you to feel full while also stimulating your metabolism. So “snacking” on your portion of these foods first, before helping yourself to all of the starchy sides and desserts, may help you keep your cravings and total food intake in check.

Exercise:

A brisk walk after your meal has several significant benefits. First, it will get you away from the food, making it less likely that you’ll help yourself to seconds or overindulge in dessert upon your return. Second, while supporting your digestion and metabolism, the physical activity will help to lower your blood sugar levels and insulin.

Simple Recipe Swaps:
Many holiday dishes are packed full of refined carbohydrates and added sugars. However, ingredient substitutions can offer healthy options while also maintaining the taste and texture of the original recipe.

Try some of the following simple swaps to help holiday favorites have less of an impact on blood glucose levels:

- When preparing recipes that call for all-purpose flour, a rich source of refined carbohydrates, try substituting one half of the flour for 100% whole-wheat flour. This swap helps to increase the fiber content and may help lower the glycemic load of the recipe.

- When baking with sugar, swap it for a natural alternative which can bake and brown just like sugar.

- Substitute one ounce of baking chocolate with 3 tablespoons of cocoa powder to cut calories from the recipe.

Becoming more mindful of food choices and adjusting favorite holiday recipes to reduce the overall caloric value can help build healthier habits any time of the year!

Libbey B. CNT

Wellness Wednesday -- Individualize Your Meal Plan

Although every member of the human race requires pretty much the same basic set of nutrients, no two people really eat the exact same foods every day. There are just too many factors influencing what we choose to eat. So instead of trying to mimic someone else's plate, individualize your meal plan so you can get the nutrients you need to maintain your best health and well-being. Although it sounds complicated, creating such a plan can be simpler than you think.

First, consider the factors that influence what you buy at the market and what you put in your mouth at each meal: 

·    Flavor- How a food tastes, smells, looks, and feels

·    Cost- Many people can't afford to purchase 100 percent organic food. If, however, you choose to buy organic, you need to decide where to spend your organic dollar.

·    Convenience- Some markets around the country do not carry certain foods, especially specialty foods that may not be in high demand.

·    Nutritional content- You may check the nutrition label to determine if the foods' ingredients or nutritional content meets your standards. 

·    Culture- Where you live and where your family's from can influence how often you eat a food.

·    Demographics- Age, educational level and income also influence food selection.

·    Health- If you are allergic to peanuts, you won't be buying jars of peanut butter for a PB&J sandwich.

·    Sustainability- You may also be concerned about how food is grown or raised, and how it affects the environment. You may choose to eat local, GMO free foods, or grass-fed meat.

·    Social influence- How children and young adults eat can be especially influenced by peer pressure.  

·    Emotions- Think what you eat when you're sad, happy, stressed or bored. How you feel can impact what you eat.

·    The media- News reports can scare you or make you feel like you should (or shouldn't) be eating a certain food.

These factors influence people in different ways. As such, all of our meal plans should be individualized so we can take in essential nutrients from each food group, including lean protein, whole grains, fruits, and vegetables, dairy and healthy fat. 

Still need guidance? No problem! There are many free website that have tools to help you eat a well-balanced diet. If you still need more assistance, a nutritionist can help. He or she will look at your medical history, likes and dislikes, lifestyle and other factors to help you develop an individualized meal plan that's right for you.  -Tobi Amidor

Wellness Wednesday -- Overcome Halloween Treat Temptations

Halloween can be a scary time for those trying to maintain a healthy diet. Beyond calorie count, even bite-sized portions of sweet treats are filled with enough sugar, fat and additives to send your system into overdrive.

While it's true that no Halloween candy is actually good for you, some choices are better than others. So whether you're handing out treats to the neighborhood ghouls and goblins or heading door-to-door in a frightening costume, here are tips for making the best Halloween candy choices:

Trans Fat Terror

Any candy with trans fat, considered the worst type of fat, should be taken off your Halloween shopping list. Trans fats make foods taste good and last a long time, but unlike other dietary fats, they also raise your bad cholesterol (LDL) levels and lower your good cholesterol (HDL) levels. Eating trans fats can raise your risk of developing heart disease and stroke and is associated with a higher chance of developing Type 2 diabetes.

The manufactured form of trans fat, known as partially hydrogenated vegetable oil, is found in a variety of food products, including candy.

Trick or treat favorites such as Snickers, Reese's Pieces and even Skittles contain trans fat. If you must have your fix of these candies, opt for fun-sized or miniatures instead of the full-size candy bar or packet.

Better Halloween treat choices are a Reese's Cup, Mounds or Kit Kat.

Hidden trans fat in food can add up quickly. Food labels in the U.S. can read 0 grams trans fat so long as the food has less than 0.5 grams of trans fat per serving. The problem is, these small amounts can lead to a big issue. Make sure when you check the candy label for trans fat, you're also looking for partially hydrogenated vegetable oil. If found on the ingredient list, the food does contains some trans fat, even if 0 grams per serving is listed on the Nutrition Facts Panel.

High Fructose Corn Syrup Horror

High Fructose Corn Syrup is commonly used in place of sugar in highly processed foods like Halloween candy. Unlike sugar, which comes from a plant, HFCS is formed from a chemical process that turns corn into a sweetener. While there is controversy about whether the body handles HFCS differently than table sugar, we know that as the use of this type of sweetener has increased, so have levels of obesity, diabetes and other related health problems.

When choosing Halloween candy, look for treats with as little sugar as possible and no high fructose corn syrup.

Candies like Baby Ruth, Hershey's Whatchamacallit and even Lifesavers contain HFCS.

Better Halloween treat choices with no HFCS and less than 10 grams of sugar include Hershey's Nuggets, Kit Kat snack-size bar or fun-sized Peanut M&M's.

Halloween Candy Hall of Fame

There is no "healthy" Halloween candy; however, when shopping or filling your trick-or- treat bag, here are some options to consider.

10 Lower Sugar Treats With No Trans Fat or High Fructose Corn Syrup:

Candy	Serving Size	Grams of Sugar
Hershey's Miniatures	1 miniature	4.4
Reese's Mini Cup	1 mini cup	4.6
Twizzlers	1 piece	4.75
Hershey's Nuggets	1 nugget	5.75
Smarties	1 roll	6
Nestlé Crunch Fun Size Bar	1 fun size bar	7
Kit Kat Snack Size Bar	1 snack size bar	7
Mounds Fun Size Bar	1 fun size bar	7
Haribo Gummi-Bears	1 snack size bag	7.3
Twix Fun Size Bar	1 fun size bar	8

Don't get tricked into thinking that a few more pieces of candy won't matter. Grams of sugar can quickly add up with multiple servings. If you remember that moderation is key, allowing yourself a few treats this Halloween won't sabotage your healthy habits.- Lauren Popeck

Wellness Wednesday

The word superfood is tossed around with reckless abandon these days, but it leaves many confused. While these nutrition-packed foods offer excellent health benefits, there’s no other defining characteristic to lump them all in one group, explains Kris-Etherton, a Professor of Nutrition at The Pennsylvania State University in University Park.

That doesn’t mean you shouldn’t take them seriously: you should. Eating nutritionally dense fruits, vegetables and lean proteins can help you meet your weight loss goals and get the figure you’ve always wanted. But beware: You can’t eat with abandon, not even superfoods.
“A lot of people have unrealistic expectations about these foods, thinking they’ll be protected from chronic diseases and health problems,” Kris-Etherton told Heart.org. “They may eat one or two of these nutrient-dense foods on top of a poor diet.”
Don’t be that person. Instead, swap out calorie-rich, fattening, carb-heavy foods for these 10 fall super-substitutes.
1. Cauliflower
In the same family as broccoli, mustard greens, kale and Brussels sprouts (featured below), cauliflower has tons of health benefits, offering phytonutrients and vitamin C. The latter helps you metabolize protein and repair tissues, so it’s vital for building muscle and losing weight.
2. Brussels Sprouts
Grandma told you to eat them for a reason. Not only do they contain mad fiber, they’re also loaded with vitamin K (which helps your blood clot), B vitamins and iron. Eat them steamed with a little butter, or sauté them in olive oil for a slightly crisp treat. If you’re in a cooking mood, you can try tossing them with a little lean bacon and its drippings, salt and pepper, and roasting them in the oven.
3. Winter Squash
This is an amazing superfood, especially for vegans, because it’s a rich non-animal source of omega-3 fatty acids, which help with brain acuity and joint lubrication, and improves recovery time if you’re on an exercise regimen. Even if you’re not vegan, though, you should get plenty of winter squash in your diet.
4. Kiwi
Although it seems like a summer fruit, kiwi is often widely available in fall. Boasting potassium, vitamin C and copper, it helps keep you energized.
5. Apples
Apples contain tons of antioxidants, helping your cells fight free radicals and reducing the effects of aging. Eat them regularly cooked or raw, though raw produce generally preserves its potent powers better. However you do it, be sure to eat the skin … that’s where are the heart-boosting flavinoids are, so don’t miss it.
6. Turnips
Admittedly not everyone’s favorite food, turnips can actually be delicious. Their hefty load of vitamins includes A, B, C and K, and they also offer lots of fiber. Plus, you can cook them so many different ways. Try roasting turnip chunks with olive oil and pureeing them, or steaming their greens and drizzling with garlic oil.
7. Pomegranates
The gorgeous pomegranate is the best source of omega-5 fatty acids, a rare substance our bodies can’t make themselves. It also offers vitamin C and has higher levels of antioxidants than red wine. What’s not to like?
8. Sweet Potatoes
Sweet potatoes and yams have a history of being good for you, especially if you’re female (it reduces the risk of diseases such as breast and ovarian cancer), but it turns out they’re a superfood too. Fiber, iron and vitamin A are among its many nutrients, and anti-inflammatory benefits make healing from exercise easier.
9. Parsnips
One of the most under-appreciated items in the veggie aisle, parsnips are actually an amazing superfood, and yummy too. They’re chock-full of potassium and fiber, which keeps your eyesight good and your movements regular. Plus, they cook up soft and slightly sweet, making them perfect for soups, stews, purees and sauces.
10. Grapefruit
This bittersweet fruit has made nutritional power. It’s high in vitamin C and lycopene, and also contains pectin, which has been shown to lower cholesterol.
While the word superfood might set you on edge, making you feel like you need to act superhuman to do right by your body, getting the right nutrition and losing weight is really just a matter of simple substitutions. Try it today and see.- AFPA

Wellness Wednesday

It's Wellness Wednesday! As we head into Fall and Winter (especially here in the PNW), and the amount of sunlight we are exposed to decreases, it is very important to increase foods rich in Vitamin D.
Vitamin D is essential for absorbing calcium, a mineral we need to consume on a daily basis for excellent bone health. It also enhances our ability to maximize other minerals we need such as iron, zinc and magnesium. Vitamin D also plays an important part in strengthening your immune system.
Fatty or oily fish, such as wild salmon, trout, eel, swordfish and mackerel are excellent sources of vitamin D. But wild salmon trumps the rest. According to the Skin Cancer Foundation: "A 3.5-ounce fillet of cooked wild salmon contains 360 International Units (IUs) of vitamin D." Salmon also boasts omega-3 fatty acids, which is essential for a healthy heart and healthy cholesterol-levels.
Break out the eggs for tomorrow's breakfast. One large hard-boiled egg contains 44 IUs of vitamin D. If you prefer eggs poached or scrambled, one egg can still provide you with 7 percent of their daily vitamin D intake. While pasture-raised eggs are an excellent source, the vitamin D is concentrated in the yolk, so the entire egg must be consumed to get the most out of it.
Incorporating mushrooms and tofu into your diet is another excellent source of Vitamin D. One cup of portabello mushrooms, for example, boasts 64 percent of your daily value.
Libbey B. CNT
www.theopenpalate.com

Health Presentation featuring Dr. Ratansi

RSVP NOW for our Health Presentation featuring Dr. Ratansi, have some food that will be provided, and hear testimonies from people who have benefited from Hyperbaric Oxygen Therapy. Free and open to the public!

Dr. Ratansi will be available to talk to you individually about any questions you may have. We look forward to seeing you there!

Back to School Sale!

Autism and Hyperbarics

Autism is a hot topic nowadays... Why do so many children have it? And how do we manage the symptoms? Well, Hyperbaric Oxygen Therapy may be a key to managing symptoms! As you can see from the children in the video, they are more affectionate, social, and have clearer speech. A huge step in the Autistic community!

Check out this short clip to see children before and after a hyperbaric chamber session! https://www.youtube.com/watch?v=hUSfq7NsuCw&feature=share

Eat Your Veggies!

Eating Vegetables Will Improve Your Health

Vegetables are good for you.
They are rich in vitamins, minerals, fiber, antioxidants and an endless variety of trace nutrients that science has just begun to uncover.
In observational studies, eating vegetables is associated with improved health and a lower risk of disease.
Eat a variety of vegetables each day.
They are healthy, fulfilling and add wonderful variety to the diet.

~Libbey Bartel, CNT

Set up an appointment with our Nutritionist today!

Wellness Wednesday!

It's Wellness Wednesday! Here is the next tip on our series about how to Eat Healthy On the Go, by Libbey Bartel, CNT.
MAKE THE RESTAURANT WORK FOR YOU! Going out to eat is very popular. But when you're depending on the chef of a restaurant to accommodate your diet, things get tricky. Not to worry, there's a solution: Look over the entire menu when you sit down. Let’s say you want salmon, but it comes with a side of cheesy risotto. The gluten and dairy laden chicken Parmesan, on the other hand, comes with sautéed spinach and garlic. Politely ask your server to switch sides! Chances are, your server will be more than willing to accommodate your request.
Check in next week for our LAST tip on the benefits of Water!

Chamber Time

Our young client is enjoying chamber time! :)

Wellness Wednesday

It's Wellness Wednesday! Here is tip 3 of 5 in our series about how to Eat Healthy On the Go, by Libbey Bartel, CNT.

USE YOUR SMARTPHONE TO LOCATE HEALTHY EATS! If you're traveling this summer, use your smartphone to your advantage to find healthy options, such as a juice bar or farm-to-table restaurant. In addition to a selection of nourishing, immunity-boosting juices, most juice bars have a variety of other options that you can grab—from salads and smoothies to homemade granola and protein bars—there's no shortage of healthy options available, regardless of the location.

Stay tuned next week for how to make your restaurant work for you!

RSVP NOW for Event Tomorrow Sept 1!

Negative Thinking DOES affect your Physical Body!

Wow, this is such a great article! It is full of nuggets of wisdom about how negative thinking can affect our lives... from the type of music we listen to, to the placebo effect, to how stress breaks down our bodies' telomeres (things that keep our very DNA from unraveling)! The emotional pain chart also provides insight as to emotions that you may be storing in different locations in your body. This also lines up with our seven chakras of the body. So fascinating!
http://www.the-open-mind.com/the-health-consequences-of-negative-thinking-1/

Wellness Wednesday!

Hi Everyone! It's Wellness Wednesday again! We will be posting a series for the next few Wellness Wednesdays about how to Eat Healthy On the Go, by Libbey Bartel, CNT.

Tips for Healthy Eating On-the-Go: The best way to maintain a healthy diet all year long is by planning ahead. One of the ways to accomplish this is to pack snacks, such as fruit, vegetables, nuts, hummus and almond butter to take with you so you can stay on-track between meals. If you know if you have a party or event, be sure to fill up before then. This way, you can still indulge without completely bingeing on every dish.

Stay tuned next week for how sleep can help!

FREE Event!

Wellness Wednesday!

It's Wellness Wednesday! This Wednesday we have a short blurb about wellness and calcium from our Nutritionist, Libbey Bartel of Open Palate Holistic Nutrition! 

"Many of the world’s population cannot digest milk. In fact, some researchers think that being able to digest milk beyond infancy is abnormal, rather than the other way round. Milk is also a common allergen that can trigger inflammatory responses, such as stomach distress, constipation, diarrhea, skin rashes, acne, hives and breathing difficulties. 

Apart from obvious milk products like butter and cheese, foods with hidden dairy content include breads, cookies, crackers, cakes, cream sauces and boxed cereals. One of the biggest questions I hear is- If I don’t drink milk how will I meet my calcium requirements?

Milk and yogurt are not the only foods that provide dietary calcium; collard greens, tofu, rhubarb and canned salmon also are good sources. Veggies, nuts and seeds contain calcium that can help people meet daily requirements.Check out the chart and compare to 1 glass of milk which contains 276 mg of calcium."

Need a Massage?

Today sounds like a good day to schedule a massage! Michael Berner, LMP is an excellent massage practitioner with over 23 years of experience! He specializes in chronic back and neck pain, and TMJ disorder. Call now to schedule! 971-228-9290.

Wellness Wednesday!

It's Wellness Wednesday! People often think about the physical when thinking about wellness, but that is just one piece of the puzzle! We want to hear from you: What does "Wellness" mean to you?

Trouble Sleeping?

Having trouble sleeping with all this hot weather? Take a quick look at this article to see how something as simple as your diet can help you sleep better!

http://thenatpath.com/williams/fighting-restless-sleep-in-the-summer-heat/