I don’t know about you, but I’m always on the lookout for meals that are both refreshing and satisfying.
Especially when the mid-summer heat is in full swing, I prefer meals that will help me look my best in my swimsuits and summer wardrobe.
But it’s still important to ensure your body gets the proper nourishment it needs to thrive.
I love to whip up a light, nutritious salad that is perfect for a summer lunch or dinner. Something about the crispness of fresh vegetables, the sweetness of grapes, and the hearty protein from chicken just hits the spot.
After experimenting with a few different combinations, I’ve crafted a salad that not only tastes amazing but is also packed with essential nutrients.
I call it the “Summer Slim-Down Salad” because it contains ingredients rich in a specific trace mineral that has been shown to help reduce cravings and support weight management efforts by aiding in blood sugar control.*
But before I tell you what mineral it is, would you like to try to guess from the ingredients list?
Here are the ingredients and steps to make it yourself.
Broccoli, Grape, and Chicken Salad Recipe
Ingredients:
• 2 cups broccoli florets
• 1 cup green grapes, halved
• 2 medium potatoes, boiled and diced
• 1 cup cherry tomatoes, halved
• 1 cup green beans, blanched and cut into 1-inch pieces
• Steam the broccoli florets until tender but still crisp, about 3-4 minutes. Rinse under cold water to stop cooking and keep the color vibrant.
• Boil the potatoes until tender, about 10-15 minutes. Drain and let cool before dicing.
• Blanch the green beans in boiling water for 2-3 minutes, then rinse under cold water and cut into 1-inch pieces.
2. Prepare the chicken:
• Season the chicken breasts with salt and pepper. Grill over medium-high heat until cooked through, about 6-7 minutes per side. Let cool slightly, then slice into thin strips.
3. Assemble the salad:
• In a large bowl, combine the broccoli, grapes, diced potatoes, cherry tomatoes, green beans, and sliced chicken.
• Add the sliced almonds and whole-grain croutons if using.
4. Make the dressing:
• In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and pepper until well combined.
5. Toss the salad:
• Drizzle the dressing over the salad and toss gently to coat all the ingredients evenly.
6. Serve:
• Garnish with chopped fresh parsley and serve immediately.
The ingredients in this salad are all rich in the mineral chromium.
Here’s why chromium can help you slim down.
• Weight Management: Chromium can help reduce cravings and support weight management efforts by aiding in blood sugar control.
• Metabolism: It plays a role in the metabolism of carbohydrates, fats, and proteins, aiding in energy production and nutrient utilization.
• Blood sugar regulation: Chromium enhances the action of insulin, a hormone critical for converting food into energy. By improving insulin sensitivity, chromium helps regulate blood sugar levels, which is particularly beneficial for people with diabetes or insulin resistance.
• Heart health: Chromium can help improve lipid profiles by reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol, potentially lowering the risk of heart disease.
Chromium can be essential in weight management, but it can be difficult to get a sufficient amount of it from food alone.
That’s why it can be beneficial to take a supplement containing chromium picolinate. I specifically like Chromax chromium picolinate because it’s a highly bioavailable form of chromium picolinate (15x more bioavailable than other forms) and is supported by 35 human clinical studies affirming its benefits.
In addition to this recipe, the team at Stonehenge Health is cooking something designed to help you reach your weight loss and wellness goals. Here’s a hint… it combines chromium with probiotics.
Head over to our Dynamic Biotics+ for Women page and discover how you can add chromium (and many more ingredients) to your daily routine.
Imagine unlocking a secret ingredient that powers up your brain, supports your heart, and keeps your liver in top shape.
Often flying under the radar, choline is the unsung hero in the quest for optimal health, as it performs critical roles that keep your body and mind in peak condition.
Choline is your go-to ally whether you’re aiming to boost your cognitive prowess, ensure your heart beats strong, or keep your liver clean.
Let’s explore the wonders of choline together.
What is Choline?
Choline is a nutrient that’s vital for many aspects of your health.
It’s a building block that your body needs to perform a bunch of important tasks. Think of it as a helper that does a few critical jobs for your:
• Brain
• Liver
• Heart
• Muscles
To help you visualize the effect of choline, imagine your body as a city with constant construction projects.
Choline is like the building materials needed at the construction sites to build successful projects.
Just like a city needs these materials to build and repair buildings, your body needs choline to build and maintain important parts of your body, especially your brain.
Choline helps throughout the body. Let’s take a look at all the places you’ll find benefits…
7 Benefits Choline Has On Your Health
If you don’t get enough choline, your body may experience a variety of issues because choline is involved in so many critical functions. When you get the ideal amount, choline works wonders for your body and mind.
1. Helps your brain work better: Choline is like food for your brain. It helps with learning and remembering things, for a better mood, and controlling muscles.2 It’s important to keep your brain sharp as you get older, and choline can help.
2. Keeps your liver healthy: Choline helps stop fat from piling up in your liver, which can help your liver stay clean and work smoothly.
3. Boosts your metabolism: Choline is involved in how your body uses fats, which helps keep your metabolism going strong. This means your body can use food better and keep you feeling energetic.
4. Good for your heart: Choline helps manage certain fat levels in your blood, supporting a healthy heart.
5. Supports muscle movement: Choline is important for muscle control, making sure they can move and respond the way you want them to, which is crucial for everything from walking to lifting things.
6. Keeps cell walls strong: Choline helps build the walls of your cells, protecting and organizing cell contents properly. It’s like ensuring each cell has a strong house to live in.
7. Can make you feel happier: Choline, which is involved in making brain chemicals that control mood, might help improve your mood. 2 Research suggests that Choline helps you keep spirits high and maintain a balanced mood.
Your liver produces a small amount of choline, but not enough. Since your body doesn’t make sufficient choline for optimal health, eating foods rich in choline or taking choline supplements is a good way to ensure you’re getting enough.
9 Ways To Get Choline
Choline can be found in a variety of foods, both animal and plant-based, as well as supplements. Here are 9 different sources that can help you meet your daily choline requirements:
1. Eggs: The yolk of an egg is particularly high in choline. One large egg can provide about 147 mg of choline, making eggs one of the best sources of this nutrient.
2. Meat: Various types of meat, including beef, pork, and chicken, contain good amounts of choline. For example, a 3-ounce serving of chicken breast provides about 72 mg of choline.
3. Fish: Fatty fish like salmon are good sources of choline. A 3-ounce serving of salmon can offer about 56 mg of choline.
4. Dairy: Milk, yogurt, and cheese contain choline in smaller amounts. For instance, a cup of milk has about 38 mg of choline.
5. Legumes: Certain legumes (beans), such as kidney beans and soybeans, are good plant-based sources of choline. A cup of cooked soybeans provides about 107 mg of choline.
6. Nuts and seeds: Nuts and seeds, especially peanuts and sunflower seeds, contain choline. A quarter cup of peanuts provides about 24 mg of choline.
7. Vegetables: Cruciferous vegetables like Brussels sprouts, broccoli, and cauliflower are decent sources of choline. For example, a cup of cooked Brussels sprouts has about 63 mg of choline.
8. Whole grains: Quinoa, wheat germ, and brown rice provide small amounts of choline as well.
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Our carefully formulated blend of 40 powerful brain health ingredients, including choline and nootropics like Huperzine A, Bacopa Extract, DHA, and Phosphatidylserine, works synergistically to support optimal brain function and cognitive agility.*
Whether you’re navigating the stressful demands of a hectic lifestyle, aiming to boost your productivity, or seeking to protect your brain health for years to come, Dynamic Brain offers a scientifically backed solution rich in choline and 39 other brain health ingredients.*
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Metabolism, often touted as the body’s internal furnace, is the complex network of chemical processes that convert food into energy. This intricate system influences how quickly or slowly we burn calories, impacting our weight and overall health.
As we age, it’s no secret that the metabolic pace tends to decelerate, and a few extra pounds may stealthily find their way onto the scale.
This slowing of metabolism with age is a multifaceted phenomenon. First and foremost, it’s influenced by a natural decline in muscle mass, a consequence of aging, and a sedentary lifestyle. Since muscle tissue is metabolically active, its reduction results in a slower calorie-burning engine.
Add to that the hormonal changes accompanying aging, and the perfect storm for a more sluggish metabolism begins to brew.
However, it’s not solely the passage of time that contributes to this metabolic lull; our lifestyle choices play a significant role. So, while pursuing a speedier metabolism is often lauded as the holy grail of weight management, our inadvertent derailment of the body’s calorie-burning capabilities requires attention.
Let’s explore the undercover habits that might be covertly putting the brakes on your metabolism and discover strategies to kick it into higher gear!
Many people mistakenly believe that dramatically reducing their calorie intake or skipping meals will lead to weight loss. However, this approach often signals the body to enter a conservation mode, slowing down your metabolism to conserve energy.
Do this instead…Opt for a balanced approach to eating by incorporating regular, well-proportioned meals and snacks throughout the day. Focus on nutrient-dense foods that help provide sustained energy and support your metabolism. By nourishing your body consistently, you can maintain a more stable metabolism and avoid the pitfalls of extreme caloric restriction.
2. Low Protein
For your metabolism, protein is more than a muscle supporter; it plays a crucial role in sustaining a well-operating engine. Since muscle tissue is metabolically active, a reduction in muscle mass can lead to a decrease in overall metabolic rate.
Do this instead…Ensure you include a variety of protein-rich foods in your diet, such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein sources. Eat a balanced mix of foods throughout, incorporating protein into each meal. This approach helps preserve muscle mass, promoting a healthier and more efficient metabolism.
3. Not Prioritizing Exercise
If your idea of exercise is only lifting the remote, brace yourself for a metabolic slowdown. A sedentary lifestyle can significantly impact metabolism. Regular exercise, especially strength training, keeps your muscles strong and helps your body burn more calories at rest. On the flip side, not exercising can make you lose muscle and use less energy.
Keep in mind cardio is beneficial, but don’t rely solely on it. Skipping strength training might lead to muscle loss and a drop in your metabolic rate.
Do this instead… Blend regular exercise into your routine, balancing cardio with strength training for a winning combination. Engage in activities that build muscle, boosting both your metabolic rate and overall well-being. Whether sweating through squats, taking strolls, or dancing up a storm, make consistent movement a habit to keep your metabolism on its toes.
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4. Dehydration
Water is essential for various bodily functions, and when there’s an inadequate water supply, metabolism may slow down. Additionally, drinking water has been associated with a temporary boost in metabolic rate.
Do this instead…Keep yourself well-hydrated by drinking adequate water consistently throughout the day. Carry a reusable water bottle and sip water regularly, especially during physical activities or in warm environments. Aim for the recommended daily water intake to support optimal metabolic function and overall health.
5. Too Much Junk Food
Processed foods earn the label “junk food” due to their high content of added sugars, unhealthy fats, and refined carbs, all culprits in weight gain and metabolic dysfunction. These foods, lacking essential nutrients, can disrupt your metabolism and hinder your body’s efficient energy conversion.
Do this instead… Make mindful choices by incorporating whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains into your diet. While a little indulgence is allowed, it’s crucial to steer clear of processed foods known for their excess empty calories and lack of essential nutrients. Prioritize a balanced diet to support your metabolism and overall well-being. Enhance your decision-making by reading food labels and opting for whole, unprocessed alternatives, promoting a more favorable metabolic balance.
6. Too Many Cocktails
Did you know that enjoying a beer or a glass of wine with your meal can actually slow down your metabolism? Here’s why: when you drink, your liver prioritizes breaking down alcohol, temporarily pausing other calorie-burning processes. And don’t forget the calories added..
Do this instead…If you choose to consume alcohol, Consider opting for lower-alcohol beverages and incorporate alcohol-free daysinto your week. Prioritize a balanced lifestyle that supports both enjoyment and overall well-being while avoiding excessive alcohol consumption to maintain a healthy metabolic state.
7. Too Little Sleep, Too Much Stress
Ever notice that things tend to feel more stressed when you don’t get enough sleep? Insufficient and poor-quality sleep and stress go hand in hand, throwing a wrench into your hormonal harmony. In these situations, cortisol levels spike, potentially messing with your metabolic balance and hindering efficient calorie burning.
Do this instead… Establishing a consistent sleep routine and a calm bedtime environment helps ensure you get enough restful sleep. Try stress-relieving activities like deep breathing, yoga, or a relaxing hobby. These small changes can make a big difference in supporting your metabolism and overall well-being.
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8. Not Enough Fiber
Not getting enough fiber in your diet can put a damper on your metabolism. Here’s why: fiber adds bulk to your meals, slows down nutrient absorption, and keeps things moving smoothly in your digestive system.1-3
When you’re low on fiber, there’s a traffic jam in your digestive tract. Nutrients get absorbed too quickly, which can mess with your blood sugar levels, making your metabolism feel sluggish.
Do this instead…Include fiber-rich foods in your meals – think fruits, veggies, whole grains, and legumes. Fiber not only keeps your digestion running smoothly but also helps you feel full, which can be a plus for managing your calorie intake.
9. Vitamin & Mineral Deficiencies
Eating enough vitamins and minerals can really help your body’s energy-making process. Without them, your body might struggle to make and use energy properly. Certain small nutrients play a big part in helping different energy-making paths in your body, and not having enough of them can slow down how your body burns calories.
Important vitamins like B vitamins, vitamin D, and minerals such as iron, magnesium, and zinc are very important for your body’s energy health. For example, B vitamins help turn food into energy, and if you don’t have enough, your body’s energy-making process can slow down.3 Not having enough vitamin D can affect how well your body uses insulin, which can affect how well your body makes energy.4
Iron, which is an important mineral, helps carry oxygen and make energy, and if you don’t have enough, you can feel tired and your body might not make energy as well.5 Magnesium is another important mineral that helps with many reactions in your body that make energy.6
Do this instead…To make sure you’re getting enough of these small nutrients and to help your body make energy as best as it can, it’s important to eat a variety of nutrient-rich foods. Making sure you get enough of these small nutrients can help keep your body from feeling sluggish and promote overall good health. You might want to talk to a healthcare professional to check how well you’re doing with your nutrition.
In our quest for a smoothly running metabolism, let’s steer clear of the usual roadblocks and gear ourselves towards achieving metabolic excellence. By sidestepping these common errors and adopting habits that boost metabolism, you can tap into your body’s maximum calorie-burning capacity. So, prepare to ignite your metabolic engine and set off on an adventure towards a more energetic and efficient version of yourself!
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Sources:
1. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
2. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/.
3. Aghdassi, E., McArthur, M., Liu, B., McGeer, A., Simor, A., Allard, J. P. (2009)
4. Takiishi, T., Gysemans, C., Bouillon, R., & Mathieu, C. (2015). Vitamin D and diabetes Endocrinology and Metabolism Clinics of North America, 44(2), 319–347
5. Ref: Beard, J. (2001). Iron biology in immune function, muscle metabolism and neuronal functioning. Journal of Nutrition, 131(2), 568S–580S.
6. Ref: Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium research, 19(3), 180–189
