{Infographic: The Greatist}
Healthy Summer Reads
By Callie McBride
Whether a new book sits on your bedside table each week, or summer is the one time of the year when you’ve even got extra time to read, a great genre of books that both entertains and educates is “health and wellness”. You can find light reads and much more in-depth books alike, that inform you of important health topics and also stir up inspiration for your own personal lifestyle. Soaking in a bubble bath or lounging on the beach are two prime spots to sink into a book and escape the world for a little while.
Here are my top healthy reads for this summer:
1. Vegan Before 6, by Mark Bittman
Mark Bittman offers an interesting and completely doable concept to his readers by taking the pressure off of becoming a full-fledged vegan, and instead eating a diet free of any animal products until 6pm each day. This means that no foods are “forbidden” and no sense of deprivation is felt throughout the plan. Filled with recipes, helpful tips, and a 28-day eating plan that shows why a vegan diet is the way to go most of the time, this easy read could have even the meatiest of eaters have a change of heart.
2. Crazy Sexy Diet, by Kris Carr
The strong, beautiful, and hilarious Kris Carr brings her spunky energy and full-of-life attitude to her fourth book which walks readers through a 21-day cleanse as well as all the needed information to adopt a plant-based diet. Her writing is smart, witty, and filled with life experiences that add that personal touch necessary for readers to relate to. She covers all of the bases, including skin, hair and nails; body; spiritual energy; mental health; physical strength and energy; and happiness, all of which she promises will improve and skyrocket when switching to veganism. Especially touching is her recounting of her battle with cancer, and how incredibly brave she was to successfully turn to food as her ultimate source of medicine.
3. Yoga Cures, by Tara Stiles
This quick and fun read by Tara Stiles reveals in tiny chapters every single awesome benefit that yoga offers. From joint pain relief to weight loss to less anxiety and better sex, Stiles’ voice is relaxed and to the point in her book, which also demonstrates tons of yogi moves and includes tips and tricks to perfecting one’s flow.
4. Unbearable Lightness, by Portia De Rossi
This intense but beautifully crafted novel by actress and vegan Portia de Rossi delves into the dark world of eating disorders, as well as the touching journey to recovery. de Rossi grew up modeling and acting in Australia and, once thrown onto television in America, lost sight of what was important in surrender to her highly disordered thoughts. Her story is closely detailed and so personal that readers feel as if they experience everything alongside her. A heartwarming ending places this book on my favorites list, as it is a huge reminder of how precious life is.
5. The Kind Diet, by Alicia Silverstone
It’s all in the title: “The Kind Diet: A Simple Guide to Feeling Great, Losing Weight, and Saving the Planet”. Actress and resident vegan Alicia Silverstone approaches veganism in an extremely approachable and easy way in her book, which features tons of recipes that I can personally say are life-changing (I’m referring to the vegan seven-layer dip and the homemade peanut butter cups). Without going too much into detail about nutrition and health benefits, Silverstone’s cookbook serves as a reminder of all the other amazing things that going vegan can do: literally save the planet! Her aim is to cause the most cautious of readers to consider the lifestyle, and her method seems to work. Her online forum is extremely popular, as is her incredible food.
6. YOU: The Owner’s Manual, by Dr. Mehmet Oz
For a more scientific, biology-lesson type read, pick up this heavy-duty manual by Dr. Oz. It’s got an interactive element to it with mini quizzes at the beginning of each chapter to test you knowledge on health and the body, before delving into the nitty-gritty of the body’s entire makeup. Don’t fear, this isn’t a bore. It’s chock full of information that can help turn your entire household into a much more health-conscious one. Dr. Oz places all of the focus on YOU in this book, so with each page you will learn more ways to improve your lifestyle and maintain the best health state you possibly can.
Pick up one of these books today for your next day at the beach, and soon enough they’ll be dog-eared and torn from love. If you’ve already gone through them, enter the titles into Amazon and click “similar to” for more healthy reads that won’t dull your mind this summer. Happy reading!
Cartoon Inspiration Brings Health Motivation
By Callie McBride
I find that some of my favorite motivation to stay healthy and happy comes from the Internet. Whether on Facebook or Twitter, Tumblr or Instagram, the constant progression of technology brings with it endless resources for support for, education toward, interaction with all things health and wellness.
Think about it: there are forums to join when you want to become vegan (thekindlife.com); there are Facebook pages to “like” to receive updates about health and wellness events (wellandgoodnyc.com); and there are plenty of Twitter accounts to follow and browse through feed for the latest trends and tips in holistic living (@NU_Health).
For me, cartoon images are what get the job done. They make me think, laugh, and become inspired to take my health to entirely new levels with unique recipes and challenging workouts. C’mon? How does that hilarious little broccoli man not make you smile?
What’s so fantastic about online resources is that so many people are attracted to them, so you will constantly find new content: foods and recipes, workouts and exercise classes, new information about health benefits, and even people to connect with. Events such as vegan meet-ups, central park running groups, and free cooking classes exist for a reason: they allow like-minded folks like us to experience the joys of healthy living as one big unit full of support and understanding.
Here are a few resources to peruse on your lunch break or lazy weekend:
Facebook:
Facebook.com/nuhealthandwellness
https://www.facebook.com/FullyRawKristina
https://www.facebook.com/TaraStilesLiving
Twitter:
@HealthyLiving (Huffington Post)
Tumblr/Blogs:
tully-lou.tumblr.com (an Australian yoga clothing brand’s cute inspiration page)
The Chalkboard Mag (Pressed Juicery’s online vision board of health and wellness)
John Douillard’s LifeSpa (an awesomely nerdy and incredibly informative resource for ayurvedic health)
Okay, I think I’ve made my point. The real business here is the adorable and pleasant cartoon inspiration I found throughout the week that made me laugh and consider my relationship with food. Enjoy, and this weekend, spend some time finding your own motivation! Comment and share yourfavorite sources of inspiration.
{All images via fitnessporn}
No-Cost Holistic Living
By: Callie McBride
If a fear of costliness is preventing you from delving into the wonders of a holistic lifestyle, you are not alone. But, you may also be confused. Its no secret that organic meals and bi-weekly yoga classes can burn through your pocket quite quickly, but there are ways around those bright green dollar signs that offer you the same incredible benefits of living naturally and healthfully. The trick is to simply open your eyes! Scour the web, check out coffeehouse postings, and chat with your fellow yogis to learn about free deals; you will be amazed with what you will find.
Yoga, etc.
Often times yoga and pilates studios, as well as fitness centers, will offer complimentary classes to new customers. Core Power Yoga , Lulu Lemon retail stores, and YoGoer all offer free trials, just to name a few. Let Google be your friend and check out what studios in your areas do the same. Take advantage of those introductory classes to both try out different locations around your city and possibly discover a new favorite spot. I recently browsed the Internet for a martial arts class in Manhattan, and in about ten minutes I was registered for a free one-on-one lesson for the following week, that easy!
There are also studios that generously run classes by donation; if $5 is all you’ve got, they will gladly take it. Both Yoga To The People and Brooklyn Yoga School in New York boast this deal.
During the summer, outdoor yoga skyrockets and prices dip lower than ever. In fact, they disappear. Well and Good NYC puts together an annual Summer Fitness Guide for New Yorkers filled with free yoga, pilates, and bootcamps around all 5 boroughs. Classes include Bryant Park Yoga, Sixth Street Pilates, Washington Square Park Yoga, and much more.
Let’s not forget the wonderful online world of Youtube, home to plenty of fantastic fitness instructors that post free videos to do at home-my favorites are Tara Stiles and Cassey Ho of Pop Pilates. These women are consistent with uploading new videos and have mastered the art of training through the camera.
Meditation
Another important aspect of a holistic lifestyle is meditation, which can always be free. This summer, grab a blanket and pick a park to visit during your free time. Of course, chanting is optional, but ultimate relaxation and peace of mind is garaunteed. My NYC picks are Central Park, Prospect Park in Brooklyn, and Riverside Park on the Upper West Side. With no shortage of parks wherever you live, meditation can be a quick and effective way to check in with your body and maintain a focus on your goals of healthy living. If you need some guidance on how to start meditating, keep your eye out for guided meditation challenges from Deepak Chopra and other wellness experts! There are also tons of free guided meditation apps available for your phone or iPad.
Organic Produce
Organic and healthy foods generally aren’t free–though if you know of a place, shout it out. That doesn’t mean that you can’t enjoy the bounty of organic food made available to us. For those of you who like to stock up on organic fruits and veggies, consider shopping wholesale. In New York, the Wholesale Greenmarket is your best bet. The vendors there grow their own produce, and “straight from the farm each morning, their products travel a very short distance ensuring premium quality, and greater food safety and traceability”. (grownyc.org/wholesale) By purchasing your fresh produce in bulk, or least in larger quantities, you’ll save both money and daily trips to the grocery store. The San Francisco Wholesale Produce Market is another example that looks great and includes a huge list of merchants who deliver fresh produce each morning (www.sfproduce.org). A local CSA can also be a super affordable option to eat organic. NextDoorganics is an amazing CSA delivery that sends a huge bag of local organic produce and other goodies to your door for as little as $35 a week!
To sum up, cheap healthy living is entirely possible with a little determination and research. Once you find your collection of free and/or cheap spots, spread the word and get others in on the wonders of holistic living on a budget. Enjoy your mission to locate deals and steals throughout your city, and share what you find in the comments below!
Related articles
- Love Yoga? Find a Wanderlust Festival Near You (news.health.com)
The Macro Bowl: Your New Go-To Lunch
By: Callie McBride
The food pyramid tells us which foods to load up on and which to enjoy sparingly; restaurants often contradict a nutritious dish with that classic side of fries. It seems that we are led to be confused by the food industry about nutritional balance, or lack thereof. How is one to really know that the steaming plate of roasted vegetables, doused with creamy cheese, isn’t actually the healthy option after all? And when a super, super-sized soft drink is offered for only 50 cents more, the trap becomes difficult to escape.
Enter the Macro Bowl, a dish that has recently made its way onto popular vegan restaurant menus and into raw food cookbooks. Imagine a large, colorful creation of nutritionally dense foods that combine to create a healthy powerhouse right before your eyes. Named after the high content of macronutrients that they contain, Macro Bowls typically feature steamed or raw greens, something fermented from the sea (seaweed, kimchee, wakame), brown rice or cooked quinoa, a root or steamed veggie, and a delicious dressing or side of avocado to top it off. Right there you’ll see protein, calcium, omega 3s, healthy fats, fiber, many vitamins and minerals, and best of all, easy digestion. They come in different varieties, but they are all extremely dense with macronutrients, or all of the necessary and essential components to a healthy diet. Just think, you can get an entire day’s worth of essential nutrients, all in a tightly packed and flavorful bowl!
Carbs, proteins, fats, macrominerals, and water are the players, and the game is ensuring that your body gets all of its macronutrients as much as possible. (Hence why fried green beans with cheesy sauce probably don’t count.) The Macro Bowl is designed to load up the body with all of these nutrients at once-yes please. I have had my fair share of macro bowls or plates in New York City-specifically Brooklyn’s Sun In Bloom and Cafe Blossom in the West Village- and I can attest that this is one nutritious overload not to miss. The best part is that there is no strict recipe to follow with exact measurements or lengthy cooking. The variety and color is completely up to you and your palate. So check out the recipes below for inspiration, grab a bowl, and say hello to your new favorite dish.
Sun in Bloom’s Hearty Macro Bowl:
Daily Green, Daily Bean, Steamed Collard Greens, Steamed Kale, Wakame, Daily Veggie, House Made Raw Sauerkraut, and Tempeh. Served with Sesame Ginger Dressing (suggestion of adding avocado)
Café Blossom’s Macro Salad:
Spiced Quinoa, Steamed Tofu, Kimchee, Kimpura Carrot, Raw Kale with Avocado and Lemon
Follow this simple formula and personalize it to create an at-home Macro Bowl:
- Greens (cooked or raw)
- Healthy whole grain (brown rice, quinoa, buckwheat, millet, etc)
- Plant protein (beans or organic tofu or tempeh)
- Seaweed or kimchee
- Seasonal raw veggies
- Cooked root veggie (sweet potato or squash)
- Avocado
- Yummy dressing (lemon+olive oil, Green Goddess, tahini, whatever floats your boat!)
Happy experimenting!
Wondering About a Vegan Diet?
{Image Source: PETA.com}
Related articles:
- CLE VegFest Spotlights Vegan Lifestyle (fox8.com)
- How to Stick to a Vegetarian or Vegan Diet When It’s Not on the Menu (notbiganymore.com)
- New York Times’ Mark Bittman: Vegan is more than a diet (josephmayton.com)
- Michelle Weiss: 5 Tips for Going Vegan (huffingtonpost.com)
Best Vegetarian Protein Sources
By: Natasha Uspensky
The first thing everyone asks me about when transitioning into a plant-based diet is, “Where will I get my protein?” Great news, people! There a tons of delicious vegetarian protein sources that are naturally lower in saturated, unhealthy fats and cholesterol (not to mention toxins, antibiotics, hormones, and other additives) than their plant-based counterparts. A well-rounded plant-based diet with plenty of delicious vegetables, whole grains, beans, nuts and seeds is naturally high in protein. Getting your protein from plant-based sources decreases your risk of cancer and heart disease, increases life expectancy, helps you maintain a healthy weight, and a million other benefits! Check out these amazing sources of vegan protein in the chart below!
Other great vegetarian sources of protein are:
- Organic eggs
- Organic greek yogurt
- Hemp seeds
- Chia seeds
- Amaranth
- Buckwheat
- Whole grain bread
What are you favorite vegetarian protein sources? Share in the comments below!
Related articles:
- vegetarians may live longer than meat-eaters! (thefitchronicles.com)
- Yoga Mama Series – My Plant-Based Pregnancy (yogalina.net)
- Could That Steak Be Killing You? Vegetarian Diets Proven To Increase Life Expectancy (medicaldaily.com)
- Want to Live Longer? Eat a Plant-Based Diet (livescience.com)
- Vegetarians & Protein (fit4liferbm.com)
- Study: Vegetarians Live Longer (secretsofthefed.com)
SweetRiot Chocolate to Quell That Sweet Tooth, Without the Guilt!
By: Natasha Uspensky
Due to all of it’s amazing health benefits, dark chocolate is one indulgence that we don’t have to feel guilty about! In my holistic nutrition practice, I always tell my clients that a square or two of dark chocolate (70% or higher) a day is not only nothing to worry about, it’s actually a wonderful boost to your mood, your immunity, and your health! If you don’t know all the amazing benefits dark chocolate has to offer, check out our article, The Power of Dark Chocolate!
We are always on the hunt for a high quality, organic dark chocolate that doesn’t taste mealy and isn’t loaded with sugar. So we were super pumped to discover New York-based SweetRiot. We sampled many of their delicious, super healthy chocolate bars, and there’s no doubt, we’re in love! Their 70% dark chocolate bars are just the perfect balance of bittersweetness, and their 85% packs an amazing antioxidant punch for those hardcore dark chocolate lovers. But our absolute favorites are their RiotBars that mix in delicious, super healthy ingredients like quinoa (for a crunchy added protein punch), flax (for some awesome omega-3 and fiber action), and coconut (for some amazing healthy fats that are fabulous for weight loss and digestive health).
Their bars are all Fair Trade Certified, organic, kosher, gluten and dairy free, and they taste amazing. You can order a whole box online, or pick them up at Whole Foods, World Market, Publix, Balducci’s and more!
So next time your sweet tooth rears it’s angry head, put down those cookies, baked goods, and candies, and opt for delicious, potently healthy dark chocolate instead!
Enter our giveaway of delicious SweetRiot Chocolate!
Related articles
- Health Benefits of Dark Chocolate Revealed (medindia.net)
5 Skincare Ingredients to Avoid
By: Sabrina Taylor
When was the last time you checked out the ingredient list of your favorite skin care and beauty products? If you’re anything like me, the overly large, unpronounceable, chemical sounding ingredients can be a little bit daunting. If you can barely read the ingredients, how can you be expected to know what you are putting on your skin?
Did you know that 60 percent of what we rub on our skin is absorbed into our bodies? That means all those chemicals are sneaking into your body and harming you. Toxic ingredients can cause skin allergies, cancer, infertility, birth defects, reproductive problems and even learning disabilities.
The possibilities of harming yourself are bountiful, so in order to avoid bodily damage it’s time you know what exactly you’re rubbing on your skin. Here are the top 5 skin care and beauty ingredients you should be watching out for and avoiding.
Benzoyl Peroxide
One of the most common ingredients in acne products, benzoyl peroxide has several harmful side effects. Some of its potential damaging properties include being a possible tumor promoter. It has also been found to act as a mutagen, causing DNA damage to both human and animal cells.
Cellular damage is pretty drastic, but some of the less outrageous side effects include eye, skin or respiratory irritation. Try to avoid sniffing products containing benzoyl peroxide because it can be toxic by inhalation as well.
Dioxin
This is a sneaky one. Dioxin won’t be listed on any labels, but is often found in antibacterial ingredients like triclosan, emulsifiers, polyethylene glycol and ethoxylated cleansers. The potential harms of using products with dioxin are quite damaging. Prolonged use of dioxins can lead to cancer, cause reduced immune functioning and preempt nervous system disorders.
Pregnant women beware. Dioxins can cause birth defects and in some cases, miscarriage. This is definitely one to watch out for.
Parabens
It’s no secret that parabens are unsafe. A common product preservative, they are not always labeled. Be sure to do extra research when picking out a deodorant and other skin care products because that is where they are often found.
Parabens have been found in breast cancer tumors and can imbalance hormones in females. As for males, sterility is possible.
Phthalates
Yet another one that is hard to find on a label, phthalates can cause liver and kidney damage. Though they are being weaned out of many products in North America and the EU, they can still cause early breast development in both males and females, birth defects and decreased sperm counts.
Sunscreen Chemicals
There are a few commonly used chemicals in sunscreens that are known to generate free radicals. Free radicals can damage DNA and even lead to cancer. When choosing a sunscreen, be sure to watch out for avobenzone, benzophenone, ethoxycinnamate and PABA.
Navigating the world of cosmetic and skin care products can be difficult, but hopefully this list helps you avoid some of the more dangerous ingredients.
Author Bio: Sabrina is an allergy-ridden, gluten-free living, lover of green DIY’s. Why buy something when you can make it better yourself; like this homemade anti-aging cream.
Eat G-BOMBS to Decrease Risk of Breast Cancer
With Angelina Jolie’s recent publicity for her decision to get a preventative double mastectomy after finding out she was positive for the BRCA1 gene mutation, everyone is all abuzz about whether or not they should get tested, and whether preventative mastectomies are viable measures to take for peace of mind. The truth is, genetic testing is not financially feasible for a lot of people, and even for those women who do test positive, parting with their beautiful boobies (and the subsequent reconstructive surgery) just doesn’t sound like their cup of tea. So what’s a girl to do?
As a holistic nutritionist, I am always going on and on about the cancer preventing power of food. Making changes to your diet to increase breast cancer-fighting foods decreases risk even if you are a carrier of the BRCA1 gene mutation, or have another genetic predisposition towards breast cancer. Truth is, eating healthy, potently anti-carcinogenic foods is something every woman has access to, and it should be the first line of defense to decrease risk or breast and other cancers, regardless of whether or not you are at risk.
One of my absolute favorite nutrition teachers, Dr. Joel Fuhrman, coined the acronym “G-BOMBS” in his book Super Immunity, and it’s a wonderful way to remember what foods to increase every single day to decrease your breast cancer risk (as well as your risk of all other cancers).
G-BOMBS: Top 6 Breast Cancer Prevention Foods
1. G – GREENS:
Greens are the number one most potent cancer preventing and fighting foods. The phytonutrients in dark leafies pack a potent cancer preventing punch with lots of folate, calcium and carotenoids. Cruciferous greens (like kale, broccoli, bok choy) are high in glucosinolates, which are a key ingredient in cancer prevention. Plus, they also scrub your system of the excess estrogens that can lead to breast cancer and all kinds of reproductive system issues, which makes them the absolute best food for breast cancer prevention. Extra bonus? Greens lower your risk of heart disease, diabetes, and can slow the signs of aging. Plus, they’re amazing for weight loss! Make sure to eat greens at least twice a day!
2. B – BEANS:
A study in the International Journal of Cancer showed that women who eat beans and lentils frequently have a significantly lower risk of developing breast cancer than women who don’t. Beans stabilize blood sugar and hormone levels, are loaded with fiber, and are an amazing source of calcium, iron, and protein, making them the ideal choice for replacing some animal protein in your diet (which is linked to an increased risk of breast cancer). Beans are also amazing for weight loss and reducing cravings! Make sure to eat beans several times a week!
3. O – ONIONS:
Onions, along with their cousins in the allum family, garlic, leeks, scallions, and shallots, are super high in organosulfur compounds, which prevents growth of cancer cells, detoxifies carcinogens, and have anti-inflammatory effects that lower cancer risk substantially. Not only that, but these powerhouses have immune-boosting and anti-diabetic effects on the body as well. These puppies are also great for digestive health, general detox, and cold-prevention. Make sure to cook with onions and garlic everyday!
4. M – MUSHROOMS:
In a recent Chinese study, women who consumed fresh, cooked mushrooms daily had a 64% decrease in risk of breast cancer! The study also found that women who consumed mushrooms daily and drank green tea daily had an 89% decrease in risk! 89%!!! That’s huge. Now imagine what these two potent cancer preventers could do if they were a part of a diet high in all the other G-BOMBS?? Even genetics couldn’t stand a chance! In addition to preventing all kinds of cancer, mushrooms also have an anti-inflammtory effect on the body, slow signs of aging, block the production of excess estrogen. Amazing! Make sure to eat cooked mushrooms at least 4 times a week, or daily if you have a hereditary predisposition toward breast cancer.
5. B – BERRIES:
You’ve been hearing me talk forever about all the health benefits of berries. Blueberries, blackberries and strawberries are nature’s perfect superfoods, loaded with vitamins and antioxidants, which are vital in decreasing your risk of breast cancer. These beauties slow the growth of tumors, cognitive decline, and aging, and protect your heart as well! Instead of eating candy and sweets, the sugar in which increases risk of cancer and inflammation, reach for nature’s candy, berries! Eat a handful of berries every day.
6. S – SEEDS:
Nuts and seeds truly are two of nature’s perfect foods. Loaded with healthy fats, protein, minerals (like cancer protective selenium), and vitamins, these little guys are potent cancer-fighters. Flaxseeds, hemp seeds, walnuts and chia seeds are amazing sources of omega-3’s, which have been shown to be super effective at blocking the growth of breast cancer cells. Nuts and seeds are filling, making them an amazing weight loss food, and they also prevent against heart disease and diabetes! Make sure to eat a handful of nuts every day, and use flaxseed oil in your smoothies and on your salads!
