As you know, I’m a big fan of smoothies, but if I want a little more substance, I will opt for what I’ve started calling a “Smoothie Bowl.” It’s a mix between a smoothie and a bowl of oatmeal.
The one I’m going to share with you today is delicious and contains joint-supporting ingredients to put a pep in your step.
Some of the key ingredients for joint health in this smoothie include:
• Turmeric and ginger, which have been shown to reduce markers of inflammation.
• Chia seeds are rich in fiber and Omega 3 fatty acids, and they contain nutrients that may help with joint health, including zinc, and copper.
• Healthy fats including avocado, almond butter, flaxseeds and walnuts which provide healthy fats that keep your joints lubricated and flexible.
Here’s what you need:
Smoothie Bowl Recipe
Ingredients (Makes 2 servings):
• 1 cup spinach
• 1/2 avocado
• 1/2 cup blueberries (fresh or frozen)
• 1 banana (frozen)
• 1/2 cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1 teaspoon turmeric powder
• 1/2 teaspoon fresh ginger, grated
• 1 tablespoon almond butter
• 1/4 cup walnuts, chopped
• 1 tablespoon flaxseeds
• Fresh berries and sliced banana for topping
• 1 tablespoon honey (optional)
Directions:
1.Blend the base:
• In a blender, combine the spinach, avocado, blueberries, frozen banana, almond milk, chia seeds, turmeric, ginger, and almond butter.
• Blend until smooth and creamy. If the mixture is too thick, add a bit more almond milk to reach your desired consistency.
2. Assemble the bowl:
• Pour the smoothie mixture into a bowl.
3. Add the toppings:
• Top the smoothie with chopped walnuts, flaxseeds, fresh berries, and sliced banana.
4. Drizzle (Optional):
• If desired, drizzle a little honey over the top for added sweetness.
Take Your Joint Health to the Next Level
I don’t know about you, but I try to get as much of my nutrition from my food as possible. This can be difficult, however—while this recipe is full of foods like flax seeds and turmeric that have properties to support your joints, it’s missing an ingredient that’s clinically proven to help you optimize joint health:*
ApresFlex®.
AprèsFlex® is derived from the sap of Boswellia serrata, an incredible tree used for centuries in traditional wellness practices. Modern science has taken this ancient wisdom and refined it into a highly potent extract that supports optimal joint function and an end to the constant discomfort in as little as 5 days.*
But you’re not going to find this ingredient in many recipes, which is why the team at Stonehenge Health has made it even easier to get the perfect serving of this ingredient with one of our most advanced formulas yet: Dynamic Joint.
If you’ve ever experienced any joint discomfort when climbing the stairs, standing up out of chair, or trouble doing the activities you love, I urge you to give Dynamic Joint a try.*
If you have a dinner party or a barbecue coming up, we have a dish you can bring that will seriously ‘wow’ your friends.
If you bring chips and salsa, your friends will be grateful, and it’ll probably get eaten.
If you bring this mushroom pâté, there will be a line at the appetizer table, and you will become a legend.
This is a vegetarian version of the classic pâté and makes for a rich and flavorful spread that’s perfect for appetizers or as part of a sophisticated meal.
It’s not only delicious, but the mushrooms in this recipe contain several health benefits your friends and family will appreciate.
Mushrooms like shitake, portobello, and cremini are low in calories, making them a great weight management choice.
They also provide valuable nutrients such as B vitamins, which are essential for energy metabolism and brain health, and minerals like selenium, which is important for thyroid function and has antioxidant properties.
Additionally, mushrooms labeled “fortified” have been exposed to sunlight or ultraviolet light, which provides them with vitamin D—a crucial nutrient for bone health and immune function.
You can feel confident knowing this recipe is not only tasty but also supports a healthy, balanced diet with a range of nutrients.
This pâté is an elegant and flavorful choice that can impress as a part of a charcuterie board or a gourmet appetizer. Its rich, umami-packed flavor profile makes it a delightful alternative to meat-based pâtés.
• 1/4 cup unsalted butter (consider subbing 3 tsp of olive oil for a healthy alternative)
• 1 tablespoon olive oil
• 1/4 cup dry sherry or white wine
• 1 tablespoon fresh thyme leaves
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon Dijon mustard
• 1/3 cup low-fat cream cheese, softened (consider subbing ⅓ cup silken tofu for a healthy alternative)
• Salt and freshly ground black pepper
• Toasted bread, crackers, or vegetable sticks for serving
Instructions:
1. Cook the mushrooms: Heat the butter and olive oil over medium heat in a large skillet. Add the shallot and garlic, and sauté until soft and translucent. Add the mushrooms and increase the heat to medium-high. Cook until the mushrooms are golden brown and all their liquid has evaporated, stirring occasionally.
2. Deglaze and season: Add the dry sherry or white wine to the skillet, scraping up any browned bits from the bottom of the pan. Cook until most of the liquid has evaporated. Stir in the thyme and cook for another minute. Remove from heat and let it cool slightly.
3. Blend the pâté: Transfer the mushroom mixture to a food processor. Add the parsley, Dijon mustard, and cream cheese. Blend until smooth. Season with salt and pepper to taste.
4. Chill: Transfer the pâté to a serving bowl or mold. Cover and chill in the refrigerator for at least an hour to allow the flavors to meld and the pâté to firm up.
5. Serve: Serve the mushroom pâté chilled with toasted bread, crackers, or a selection of vegetable sticks for dipping.
Nutritional Info:
Servings: Approximately 10
• Serving size: 2-3 tablespoons
• Calories per serving: 80 kcal
• Fat per serving: 7 grams
• Protein per serving: 2 grams
• Carbohydrates per serving: 3 grams
• Sugars per serving: 1 gram
• Fiber per serving: .5 gram
This unique recipe is guaranteed to impress your friends. Be prepared for a lot of questions about the recipe, and feel free to share this link.
Or keep it a secret; it’s up to you.
Functional Mushrooms for Healthy Stress Response
Do parties, BBQs, or other social gatherings ever give you anxiety?
Party anxiety is pretty common, but it can turn what’s supposed to be a pleasant time among family and friends into something that you dread.
Dynamic Mushrooms from Stonehenge Health harnesses the natural power of adaptogenic mushrooms to address stress and anxiety.*
Adaptogenic mushrooms are types of fungi known for their ability to help the body adapt to and resist different physical and mental stressors. In other words, they can help your body cope with stress and anxiety, which is why they’re a key ingredient in Dynamic Mushrooms. It’s important to note that these are not the mushrooms you’ll find in this pâté or at the supermarket.
This blend contains four renowned types of mushrooms—Lion’s Mane, Chaga, Maitake, and Reishi—each known for their health-promoting properties.*
Lion’s Mane is celebrated for its potential to support brain health and cognitive function.* This can be particularly beneficial for managing stress, as it may help improve focus and mental clarity, making it easier to navigate stressful situations.*
Reishi is widely used in traditional medicine for its calming properties and is believed to help enhance sleep quality and reduce anxiety, providing a more relaxed state of mind.*
But there’s more.
Chaga and Maitake also help your body and mind better adapt to stressful situations, so you feel zen-like calmness.*
Chaga is known for its antioxidant properties, which can combat oxidative stress—a physiological stressor.*
Maitake has been noted for its potential to support overall immunity, which can be compromised by chronic stress and anxiety.*
By combining these powerful mushrooms, Dynamic Mushrooms aims to offer a natural, holistic approach to managing stress and promoting a sense of well-being, helping users maintain a balanced and healthy lifestyle amidst their daily challenges. Why not give it a try and see how it can help you?
There’s just something about a warm Spring morning that makes you want to call your friends, whip some eggs, and enjoy a leisurely brunch with some good conversation.
And with restaurant prices the way they are now, why not cook at home?
This menu takes advantage of fresh spring produce and combines healthy ingredients with vibrant flavors and colors, making it perfect for impressing your friends at a Spring brunch.
Let’s dig in.
Spring Vegetable and Goat Cheese Frittata
A fresh taste of Spring with a creamy goat cheese finish that your friends and family will love…
Ingredients:
– 8 large eggs
– 1/2 cup milk
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
– 1 leek, white and light green parts only, thinly sliced
– 1 cup asparagus, trimmed and cut into 1-inch pieces
– 1 cup fresh peas (or frozen if fresh aren’t available)
– 1 cup cherry tomatoes, halved
– 1/2 cup crumbled goat cheese
– Fresh herbs (such as chives, parsley, or basil), for garnish
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a large bowl, whisk together eggs, milk, salt, and pepper. Set aside.
3. Heat olive oil in a 10-inch ovenproof skillet over medium heat. Add leek and sauté until soft, about 5 minutes.
4. Add asparagus and peas, and cook for another 3-4 minutes until they are just tender.
5. Reduce heat to low and pour the egg mixture over the vegetables. Cook for a couple of minutes until the eggs start to set at the edges.
6. Sprinkle halved cherry tomatoes and crumbled goat cheese over the top.
7. Transfer the skillet to the oven and bake for 15-20 minutes or until the frittata is set and golden on top.
8. Garnish with fresh herbs before serving.
Bonus: Strawberry Spinach Salad
Put your main course over the top with this sweet salad on the side. A healthy substitute for pancakes.
Ingredients:
– 5 cups fresh spinach leaves
– 1 cup strawberries, sliced
– 1/2 cup walnut pieces, toasted
– 1/4 cup crumbled feta cheese
– 1/4 cup balsamic vinaigrette
Instructions:
1. In a large salad bowl, combine spinach, sliced strawberries, and toasted walnuts.
2. Drizzle with balsamic vinaigrette and toss gently to combine.
3. Sprinkle crumbled feta cheese over the top just before serving.
4. Optional: Serve the frittata and salad with a selection of artisan breads or croissants and a refreshing beverage like cucumber water for a complete and impressive brunch spread.
Enjoy!
Enhance Your Brunch Experience with Incredible Digestive Enzymes
To fully enjoy the delightful flavors of Spring without any digestive discomfort, consider incorporating Stonehenge Health’s Incredible Digestive Enzymes into your mealtime routine.*
These enzymes are expertly formulated to aid in the digestion of fats, proteins, carbohydrates, and plant fibers, ensuring you can savor every bite of your brunch with ease and comfort.*
When you indulge in a meal that’s as rich and diverse in ingredients as these recipes, your digestive system might need a little extra help.
Our Incredible Digestive Enzymesprovide that support, optimizing nutrient absorption and reducing the likelihood of bloating or discomfort often associated with meals that include dairy and complex fibers.*
It can be taken daily to make a noticeable difference, allowing you to focus on the joy of your gathering without the worry of digestive issues.
When you’re a kid, it takes a while until you become coordinated enough to pour a glass of milk from the gallon jug, tie your shoelaces, become strong enough to open a car door or be tall enough to ride the roller coaster.
When you get older, it can become harder to do the things you’re used to doing easily, like picking up a bag, climbing a ladder, opening a jar, or sometimes just getting out of a chair.
If you’ve experienced any of these types of physical limitations, how do you handle it?
You probably don’t throw a tantrum like a child, but it can be frustrating nonetheless.
The great thing about this situation is that you can use your experience and wisdom to deal with these physical limitations in a positive and healthy manner.
There are two different approaches to adding longevity to the things you love to do: mental and physical.
Let’s dive into some practical strategies of how you can use both.
Mental Strategies for Coping with Physical Limitations
1. Adopt a Growth Mindset
View each limitation not as a definitive barrier but as a challenge to overcome or adapt to. This mindset encourages resilience and creativity in finding new ways to enjoy life’s pleasures.
2. Focus on What You Can Do
Rather than dwelling on lost abilities, concentrate on activities and hobbies within your reach. This positive focus enhances your quality of life and can lead to discovering new passions.
3. Practice Gratitude
Regularly acknowledging and appreciating the aspects of your health and life that are thriving can significantly improve mental well-being. Gratitude fosters a more joyful and satisfying life, regardless of physical constraints.
4. Seek Support
Connecting with others navigating similar experiences can be incredibly validating and empowering. Whether through community groups, online forums, or conversations with friends, shared experiences can lighten your emotional load.
Physical Actions to Enhance Well-being
5. Stay Active Within Your Limits
Incorporate gentle exercises like walking, swimming, or yoga into your routine. These activities can maintain flexibility, strength, and cardiovascular health, which are crucial for overall well-being.
Techniques such as meditation, tai chi, or deep breathing exercises can help manage stress and pain, improving physical and mental health.
8. Regular Check-ups
Stay on top of your health with regular medical check-ups. Early detection of any issues can lead to better management of your physical limitations.
9. Modify Your Environment
Adapt your living space to suit your needs better. Simple changes, like removing trip hazards, installing grab bars, and ensuring good lighting, can make a big difference in your independence and safety.
10. Integrating Supplements for Nerve Health
While adopting the above strategies, it’s also wise to consider how dietary supplements can support your body’s needs.
One such supplement is Dynamic Nerve, crafted to nourish and support nerve health.*
With getting older, nerve function can often decline, leading to discomfort and affecting mobility and daily activities.
Dynamic Nerve is formulated with a blend of high-quality, natural ingredients designed to support nerve health and comfort, providing a foundation for maintaining activity levels and quality of life.*
Facing physical limitations as we age is a universal experience, but it doesn’t have to define your life.
We can navigate these changes with grace and vitality by adopting a positive mindset, focusing on our capabilities, and taking proactive steps to maintain our health. Remember, it’s not about the years in your life, but the life in your years.
And with the support of supplements like Dynamic Nerve, you’re not just getting older; you’re thriving.
Explore more about how Dynamic Nerve can complement your journey towards aging gracefully.
Embrace your health with a holistic approach that values mental resilience, physical activity, and supplements’ supportive role in maintaining nerve health.
Spring is a wonderful time for embracing the freshness of the season with a variety of in-season produce that can make any salad vibrant, flavorful, and nutritious.
This Springtime Harvest Salad captures the essence of this time of year, with each ingredient contributing its peak season flavor and texture. It’s perfect as a refreshing lunch or a beautiful side to accompany any spring meal.
In-season veggies are at their nutritional best, providing higher levels of vitamins and antioxidants and taste better due to natural ripening processes.
Additionally, seasonal fruits and vegetables tend to be more affordable due to their abundance. This practice encourages a varied diet, enriching your meals with different nutrients throughout the year. Furthermore, it connects you more closely with nature’s cycles, promoting a mindful understanding of food sources.
Overall, choosing seasonal produce is a healthier, tastier, and more eco-friendly choice that supports local communities.
Here’s a salad recipe that highlights the best of what the season has to offer.
Springtime Harvest Salad
Salad Ingredients:
– Mixed baby greens: A blend of baby spinach, arugula, and baby kale offers a perfect base; tender and packed with nutrients.
– Fresh strawberries: Their sweet juiciness adds a burst of flavor and color.
– Radishes: Thinly sliced for a crisp, peppery crunch.
– English cucumbers: For a fresh, hydrating bite.
– Avocado: Sliced for creamy richness, adding a lovely contrast to the crisp ingredients.
– Goat cheese: Crumbled for a tangy, creamy element.
– Toasted almonds: For a nutty crunch.
– Edible flowers (optional): Such as violets or pansies, for garnishing, adding beauty and a slight floral note.
Honey-Dijon Vinaigrette Ingredients:
– 3 tablespoons extra-virgin olive oil
– 1 tablespoon white wine vinegar
– 1 teaspoon Dijon mustard
– 1 teaspoon honey
– Salt and freshly ground black pepper, to taste
Instructions:
1. Prepare the dressing: In a small bowl, whisk together the olive oil, white wine vinegar, Dijon mustard, honey, salt, and pepper until well combined. Adjust seasoning to taste. Set aside.
2. Toast the almonds: In a dry skillet over medium heat, toast the almonds, stirring frequently, until they’re golden and fragrant. Remove from heat and let cool.
3. Assemble the salad: In a large salad bowl, combine the mixed baby greens, sliced strawberries, thinly sliced radishes, sliced cucumbers, and sliced avocado.
4. Add cheese and nuts: Sprinkle the crumbled goat cheese and toasted almonds over the top of the salad.
5. Dress the salad: Drizzle the prepared honey-Dijon vinaigrette over the salad, tossing gently to ensure everything is evenly coated.
6. Garnish and serve: If using, garnish with edible flowers for an extra touch of spring. Serve immediately, offering additional dressing on the side if desired.
This Springtime Harvest Salad captures the essence of this time of year. It’s perfect as a refreshing lunch or a beautiful side to accompany any spring meal.
A Boost for Your Immune System
Eating seasonal vegetables is not only a delight for your taste buds but also a boon for your health, offering peak nutritional benefits and essential vitamins and antioxidants that are crucial for maintaining a strong immune system.
However, for an added boost, consider incorporating the Dynamic Immunity supplement into your daily routine.
This supplement is designed to complement a healthy lifestyle by providing additional support to the immune system, ensuring it functions at its best year-round.
With natural ingredients geared towards enhancing your body’s defenses, Dynamic Immunityis a valuable ally in your wellness regimen, alongside the nutritious benefits of eating seasonal fruits and vegetables.
Living life to the fullest means embracing every moment, exploring new passions, and enjoying the activities you love.
However, nerve discomfort can be an uninvited guest for many, dulling these joyful experiences and turning everyday pleasures into challenges.
The downsides of nerve discomfort play out in everyday life:
Struggling to tie your shoes…
Letting the garden get overgrown with weeds…
A hard time getting a restful night’s sleep…
Inability to do hobbies or activities…
Forgoing family activities…
But it doesn’t have to be this way. Here’s how you can reclaim your life and not let nerve discomfort hold you back from doing the things you love.
Understanding Nerve Discomfort
Nerve discomfort can be complex and characterized by discomfort, tingling, or numbness. It often results from damaged nerves.
Most people experience these sensations in their hands and feet; however, the effects can sometimes be felt elsewhere.
Various factors, including medical conditions, injuries, age, or nutritional deficiencies, can cause nerve discomfort. The results can be frustrating and debilitating, negatively affecting your quality of life.
For example, something as mild as a bedsheet dragging across your foot can lead to serious discomfort and restless sleep.
Yet, understanding and identifying the cause is the first step toward managing this condition, empowering you to take action and find relief.
Embracing a Holistic Approach
Managing nerve discomfort requires a holistic approach that addresses the root causes while alleviating symptoms.
Here are 6 strategies to help you live fully, despite nerve discomfort:
1. Stay Active
Exercise might seem daunting, but it’s crucial for managing nerve discomfort.
Physical activity increases blood flow to the nerves, promoting healing and reducing discomfort.
Start with gentle exercises like walking or swimming and gradually increase intensity as your comfort allows.
2. Nutrition is Key
A balanced diet rich in vitamins and minerals can support nerve health. To nourish your nervous system, focus on foods high in antioxidants and B vitamins.
Remember, what you eat can significantly impact how you feel.
3. Mindfulness and Relaxation
Techniques such as meditation, yoga, and deep breathing exercises can reduce stress, which often exacerbates nerve discomfort.
Sharing your experiences with friends, family, or support groups can provide emotional relief and valuable insights into managing your condition.
You’re not alone, and building a support network can make a world of difference.
5. Seek Professional Guidance
Consulting with healthcare professionals can offer tailored advice and treatments to manage your nerve discomfort effectively.
They can guide you through medication options, physical therapy, and other interventions suited to your needs.
6. A Promising Solution via Supplementation
In your journey to overcome nerve discomfort, it’s essential to explore various avenues for relief.
One such path leads to a breakthrough supplement designed to support nerve health: Dynamic Nerve.
This product is formulated with a blend of vitamins, antioxidants, and herbal extracts specifically chosen for their potential to nourish and support nerve function, offering a beacon of hope for those seeking to regain control over their life without letting nerve discomfort dictate their limits.
Reclaiming Your Life
Living with nerve discomfort doesn’t have to mean giving up on the things you love. With the right strategies, support, and solutions like Dynamic Nerve, you can navigate the challenges of nerve discomfort and embrace life’s opportunities with open arms.
Remember, your spirit is indomitable, and with determination and the right tools, you can continue to explore, enjoy, and excel in every adventure.
Don’t let nerve discomfort hold you back. Let’s move toward a joy, fulfillment, and freedom-filled life.
It is the simplest and most effective way to understand if you will gain or lose weight:
• If you eat more calories than you expend, you’re in a caloric surplus and will gain weight. • If you eat fewer calories than you expend, you’re in a caloric deficit, and you will lose weight.
By and large, no matter what type of food you’re eating (Paleo, Keto, Atkins, etc.), if you’re able to track calories consumed vs. expended, you can find a way to drop the weight you’d like to.
The calculation itself is super simple, but you might struggle with figuring out how many calories you should be eating in a day.
We’re here to help!
Here’s exactly how many calories you should be eating daily to hit your weight loss goals.
How to calculate your ideal calorie count
There are a few factors that influence the ideal amount of calories you want to eat in a day:
1. Your age 2. Your height 3. Your weight 4. Your gender 5. Your activity level 6. Your goal (weight loss, weight gain, or maintenance)
Jot those answers down #1-6. Got them? Good.
Next, you’re going to use the Harris-Benedict Method to find your Basal Metabolic Rate (BMR).
BMR is just the number of calories your body needs to perform basic life-sustaining functions. So if you just wanted to sit in a chair all day and breathe, you’d still need to eat as many calories as your BMR indicates.
The Harris-Benedict Method is a way to find your BMR. Here’s the formula (use pounds and inches):
Let’s say you’re a 6-foot-tall, 200-lb man who is 60 years old and moderately active.
Your BMR would be: 1,815 calories.
66 + [1,240] + [914] – [405] = 1,815 BMR
Last, we need to account for your lifestyle and physical expenditure.
• Sedentary: Multiply by 1.2 • Moderately Active: Multiply by 1.3 • Very Active: Multiply by 1.4
Continuing our example, we’ll multiply our BMR of 1,815 by 1.3 and get… 2,360 calories.
A moderately active man who is 60 years old, is 6 feet tall, and weighs 200 lbs should eat 2,360 calories daily to maintain his current weight.
Let’s run the same calculation for a very active 55-year-old woman who is 5 foot 6 inches tall and weighs 165lbs:
655 + [718] + [310] – [259] = 1,424 BMR
Now, since she is very active, we multiply by 1.4, and we get… 1,994 calories.
A very active woman who is 55 years old, 5’6”, and weighs 165 should eat 1,994 calories daily to maintain her current weight.
Nifty, right?
To obtain a caloric deficit (lose weight), subtract 200 calories from your number.
So—are you able to calculate your ideal calorie count? Pull out your phone calculator and use the formula above.
Here’s what to do next…
Using your ideal daily calorie intake to hit your goals
Now that you have your daily calorie goal, it’s time to use that number to create a nutrition plan to reach your weight goals.
Here are some general guidelines and steps you can take to stay as close to your ideal caloric intake every day.
Monitor your calorie intake
The whole ‘counting calories’ cliché is actually the best way to hit your weight-loss goals. Monitor your food intake with tools like food diaries or apps to ensure you stay within your calorie goal.
Choose your food wisely
Since you’re going to be limiting the amount of calories you ingest, it’s important to ensure you’re getting enough nutrition with the foods you do eat. Focus on consuming nutrient-dense foods that provide essential vitamins and minerals while being lower in calories.
If you partake in alcohol consumption, it would be best to stop or reduce it. While alcohol does contain calories, it offers basically no nutritional value.
Meal prep
Preparing your meals in advance is an excellent way to ensure precise control over portion sizes and nutritional content, ensuring you stay within your daily calorie goals. By preparing your meals in advance, you can reduce the temptation to eat out or choose unhealthy options. This helps maintain a consistent diet conducive to weight loss or health goals.
Habitually review your progress
Regularly review and adjust your plan based on progress, making changes to your diet and exercise routine as necessary for continued weight loss. Considering make your progress less about the number on the scale and more about the number of days you are able to stick to your pan.
In order to get as much nutrition out of your food as possible—and experience less bloating—it’s important to regulate your digestive system. One way to do that is to supplement with probiotics.
Probiotics are the ‘good’ bacteria that are found in your gut, helping you digest what you eat and giving you the nutritional value from the food you consume.
Dynamic Bioticsfrom Stonehenge Health supports the growth of beneficial gut microbes to promote digestive health.* Help your body do its part in your weight loss journey by feeding it what it wants—probiotics.
“I have taken many probiotics, and this one so far beats them all! My stomach is a lot calmer, and I can sleep better, too. This probiotic helps with my acid reflux as well.” – Joanne S., Calabasas, CA*
Cheers to eating right, feeling great, and hitting your goals!
In our quest for healthier living, we often swap traditional treats for snacks labeled ‘healthy.’ Yet, beneath their wholesome veneer, some of these choices might not be as beneficial as we believe. This exploration reveals the truth behind these snacks and introduces a simple yet effective solution for maintaining a balanced lifestyle.
The Misconception about Healthy Snacks
The allure of ‘healthier’ snack options is strong. From granola bars adorned with promises of natural ingredients to fruit juices marketed as wholesome alternatives to soda, the choices seem endless.
However, these supposedly healthy snacks often harbor hidden sugars, excess calories, and artificial additives. For instance, those crunchy granola bars and flavored yogurt options, though packed with some beneficial nutrients, can also be loaded with added sugars and preservatives, diminishing their nutritional value.
The Reality Behind Labels
Marketing tactics can make deciphering the truth about these snacks challenging. Terms like ‘natural’ or ‘organic’ don’t always equate to healthful. Despite their natural origin, fruit juices can have sugar levels comparable to soft drinks.
Flavored yogurts, though a source of calcium and probiotics, often come with a hefty dose of added sugars. It’s important to understand that healthy ingredients don’t offset the impact of unhealthy ones.
Making Smarter Snack Choices
So, what constitutes a genuinely healthy snack? The key is simplicity: whole, unprocessed foods reign supreme. Opt for crisp fruits and leafy vegetables, or consider the simple richness of unroasted nuts and unseasoned seeds.
While making smarter choices is essential, it’s also necessary to understand that occasional indulgences are part of a balanced lifestyle. This is where holistic wellness approaches, including supplements like Stonehenge Health’s Incredible Digestive Enzymes, can play a pivotal role.
This supplement is designed to support digestion and breakdown of protein, carbs, dairy, fiber & gluten, ensuring that your body efficiently absorbs nutrients from both your regular meals and those occasional treats.* By supporting your digestive system, Incredible Digestive Enzymeshelp relieve the occasional gas, bloating, and stomach discomfort brought on by incompatible food choices.*
The End All Be All
In the end, while the path to healthier snacking is fraught with misconceptions, understanding the truth behind snack labels and choosing whole, unprocessed foods can make a significant difference. With the support of Incredible Digestive Enzymes, you can enjoy a balanced approach to nutrition and wellness, beat the bloat and embrace a healthy and fulfilling lifestyle.*
As time passes, our minds hold onto valuable memories and knowledge. Protecting these against the effects of aging becomes increasingly important as we grow older. Reducing the risk of age-related cognitive decline is not only about living longer but also about improving the quality of our lives.
At Stonehenge Health, we understand the crucial role of lifestyle choices in maintaining our cognitive health. In this article, we will explore the lifestyle habits that can help you in this important journey.
Physical activity isn’t just for the body. It has profound benefits for the brain, too. Aerobic exercises, in particular, can boost brain function and even spur the growth of new brain cells. Lace-up your walking shoes or get out that yoga mat — your brain will thank you.
3. Zen is the Name of the Game
Stress is a stealthy thief, subtly eroding our cognitive reserves. Incorporate stress-reduction techniques such as meditation, deep-breathing exercises, or incorporating practices like mindfulness into your everyday habits to safeguard your cognitive abilities.
4. Catch Your Z’s for a Mind at Ease
Quality sleep is the unsung hero of brain health. During sleep, our brains consolidate memories and purge toxins. Prioritize a sleep schedule that allows you to wake up refreshed and mentally sharp.
5. Food is (Brain) Power
Brain-healthy foods rich in antioxidants, healthy fats, and vitamins can provide the raw materials for cognitive preservation. Incorporate foods like berries, nuts, dark leafy vegetables, and oily fish as foundational elements for a diet that boosts brain health.
The Art of Celebrating Cognitive Milestones
As you integrate these habits into your life, celebrate each milestone. Whether it’s mastering a new puzzle, jogging a little further, or feeling more present, each achievement is a step toward cognitive resilience.
Our choices shape every day, each contributing to our ongoing health and vitality. Each decision we make — from the food we eat to the activities we engage in — can either support our cognitive health or detract from it. Making informed, health-focused choices is the essence of a lifestyle that cherishes cognitive well-being.
Your Partner on the Journey
In the journey of life, as we strive to maintain cognitive health, Stonehenge Health Dynamic Brain stands as a beacon of support. Dynamic Brain is a blend of the nutrition your brain needs in one easy-to-take serving with 40 ingredients, including Bacopa Extract, Choline, and Huperzine A, plus essential vitamins and minerals.* These components are pivotal in enhancing cognitive function, improving memory, and supporting overall brain health* so you can get out there and put your best brain forward.
Navigating the snack aisle with type 2 diabetes? With dietary restrictions in place, it might seem like you’re missing out on all the fun and flavors.
But let’s turn the tide on this view. Beyond those sugar-laden, carb-rich snacks that don’t do any favors for your health, lies an exciting realm of taste possibilities.
Understanding the Challenge of Snacking with Type 2 Diabetes
Type 2 diabetes is a metabolic disorder characterized by high blood sugar levels due to insulin resistance. Snacks high in simple sugars and carbohydrates can lead to significant fluctuations in blood sugar levels.
Therefore, it is essential for those with diabetes to choose snacks that are low in these elements and rich in nutrients like fiber, protein, and healthy fats. These components help in slowing the absorption of sugar into the bloodstream, aiding in maintaining stable blood sugar levels.
Nuts and Seeds: A Smart Snacking Option
Nuts and seeds stand out as excellent choices for people with type 2 diabetes. They are laden with fiber, protein, and healthy fats, and have a minimal impact on blood sugar levels due to their low glycemic index.
Almonds, walnuts, pistachios, chia seeds, and flaxseeds are not only nutrient-dense but also help in appetite control and prolonging fullness. A modest portion of mixed nuts or seeds can be both satisfying and beneficial.
Fresh Fruit Paired with Protein
Fruits, despite containing natural sugars, can be part of a diabetic-friendly snack strategy when consumed sensibly and paired with a protein source. Berries like strawberries, blueberries, and raspberries are excellent choices due to their lower sugar content and high fiber.
When fruits are paired with a protein source such as Greek yogurt or a small amount of cheese, it helps balance the snack, providing essential nutrients and keeping blood sugar levels steady. Apple slices with a dab of peanut butter, for instance, offer a delightful mix of sweet, fiber, and protein.
Veggies and Hummus: A Fibrous Combination
Vegetables are an ideal snack for those with type 2 diabetes, thanks to their high fiber content and low carbohydrate levels. Snacking on carrot sticks, cucumber, bell peppers, or cherry tomatoes with hummus (a chickpea-based spread rich in protein and fiber) is not only satisfying but also provides essential nutrients with minimal impact on blood sugar levels.
Whole Grains for Balanced Energy
Whole grain snacks are a great option for sustained energy without the blood sugar spike. Foods like whole-grain crackers, air-popped popcorn, and oatmeal are rich in fiber, aiding in the slow absorption of glucose. Pairing these with a protein source, such as a bit of cheese or a hard-boiled egg, can result in a balanced and fulfilling snack.
Greek Yogurt: A Creamy, Protein-Packed Snack
Greek yogurt, especially the plain, unsweetened variety, is a fantastic snack for those managing diabetes. It is higher in protein and lower in carbohydrates than regular yogurt, making it an excellent choice. Adding a few nuts or a small portion of berries can enhance its flavor while keeping it suitable for diabetes management.
Cheese: A Convenient, Low-Carb Option
Cheese is a convenient snack for people with type 2 diabetes. It’s low in carbohydrates and high in protein, making it a good choice for maintaining stable blood sugar levels. Small servings of cheese, such as string cheese or slices of cheddar, can be a satisfying snack on their own or paired with whole-grain crackers or a small serving of fruit.
Cottage Cheese and Fruit: A Balanced Snack
Cottage cheese is another excellent snack choice, high in protein and pairable with fruits like peaches or pears for a nutritious and satisfying snack. The combination of protein in the cottage cheese and the fiber in the fruit helps to stabilize blood sugar levels.
By focusing on snacks that are low in simple carbohydrates and sugars, and rich in fiber, protein, and healthy fats, you can enjoy snacking without worrying so much about your blood sugar levels. Nuts, seeds, fruit and protein pairings, vegetables with hummus, whole grains, Greek yogurt, and cheese provide not only nutritional benefits but also the joy of indulging in a delicious snack.
Spotlight on Nerve Health
If you’ve been having uncomfortable feelings like numbness, stinging or burning in your hands and feet – sensations that are disturbing your sleep and affecting your daily enjoyment of life – it’s a strong indication that you need to prioritize taking care of your nerve health.
When supporting your nerve health, consider taking a supplement like Stonehenge Health Dynamic Nerve. This remarkable formula addresses nerve discomfort and provides nutrients your nerves need for optimal functioning. *
Moreover, this supplement contains 600mg of Alpha Lipoic Acid and a high-dose Vitamin B complex. This complex includes Benfotiamine and Methylcobalamin, ingredients known to aid in the maintenance of healthy nerve cells and the protective myelin sheath.*
“I had resigned myself to enduring constant nerve discomfort. However, everything changed when I tried Dynamic Nerve. The discomfort and burning are much less, and I only occasionally experience numbness and tingling.* Most importantly, I’m getting much better sleep because I’m not bothered by my nerves.*” – Diane, New York
Consider trying Dynamic Nerve and discover the support it can bring to your nerve health.*
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.
Stonehenge Health Dynamic Turmeric not only offers antioxidant benefits but also promotes joint health, mobility, and flexibility. This is crucial for all those keen on maintaining a body in motion and a metabolism that’s always in high gear.*
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.
Effortlessly conquer stressful situations with the aid of Stonehenge HealthDynamic Mushrooms, ensuring you maintain that cool and collected vibe needed to thrive.
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
Thanksgiving is a time for indulgence, but that doesn’t mean we can’t make choices that are both delicious and health-conscious. This year, we’re shaking things up a bit with some recipe alternatives that not only taste fantastic but also cater to a healthier lifestyle.
For our main course, we’re opting for an Herb-Roasted Turkey Breast instead of the traditional whole turkey. The turkey breast is a lean cut of meat, high in protein and low in fat. By focusing on this portion, we’re avoiding the higher-fat dark meat found in the legs and thighs. Plus, roasting just the breast is quicker and easier than cooking a whole turkey, making it a less stressful option for the holiday cook.
We’re utilizing the air fryer for our Rosemary Sweet Potatoes recipe. Air fryers have become a popular kitchen appliance due to their ability to achieve the same crispy, fried texture of traditional frying methods but with significantly less oil. This results in dishes that are lower in fat and calories but still packed with flavor. Our air-fried sweet potatoes, for instance, are delightfully crispy on the outside and tender on the inside, all achieved with just a fraction of the oil you’d typically use.
Finally, we’re using cauliflower as a stand-in for rice and potatoes in our Cauliflower Rice Stuffing. Cauliflower is a versatile, low-carb vegetable that can mimic the texture and mild flavor of these starchy foods when prepared correctly. It’s a great way to add more vegetables to your plate without feeling like you’re missing out on your favorite side dishes. Plus, cauliflower is rich in fiber and various essential vitamins, making it a nutritionally-dense addition to any meal. By making these simple swaps and using these cooking methods, we can enjoy a Thanksgiving feast that satisfies our taste buds while also keeping our health in mind.
Herb-Roasted Turkey Breast
Ingredients:
– 1 bone-in turkey breast (6-7 pounds)
– 2 tablespoons olive oil
– 2 tablespoons chopped fresh sage
– 2 tablespoons chopped fresh rosemary
– 2 tablespoons chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 325°F.
2. Rub the turkey breast with olive oil, then sprinkle with the chopped herbs, salt, and pepper.
3. Place the turkey breast on a rack in a roasting pan, skin side up.
4. Roast for about 2 hours, or until a thermometer inserted into the thickest part of the breast reads 165°F.
5. Let the turkey rest for 15 minutes before carving.
Nutrition:
Makes 8 ounces | Per Serving: 304 calories, 1.6g fat, 0g carbohydrates, 0g sugar, 0g fiber, 68g protein
Source: Food Network
Air Fryer Rosemary Sweet Potatoes
Ingredients:
– 4 sweet potatoes
– 2 tablespoons olive oil
– 1 tablespoon chopped fresh rosemary
– Salt and pepper to taste
Instructions:
1. Preheat your air fryer to 375°F.
2. Cut the sweet potatoes into cubes and toss them with olive oil, rosemary, salt, and pepper.
3. Cook in the air fryer for about 15-20 minutes, shaking the basket halfway through, until the potatoes are crispy.
Nutrition:
Makes 8 servings | Per Serving: 84 calories, 4g fat, 12g carbohydrates, 4g sugar, 2g fiber, 1g protein
Source: Delish
Cauliflower Rice Stuffing
Ingredients:
– 1 large head of cauliflower
– 1 cup diced carrots
– 1 cup diced celery
– 1 onion, diced
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Cut the cauliflower into florets and pulse in a food processor until it resembles rice
2. In a large sauté pan, heat the olive oil over medium heat. Add the carrots, celery, onion, and garlic and sauté until softened.
3. Add the cauliflower rice and cook for another 5-7 minutes. Season with salt and pepper.
4. Put the cauliflower rice into a baking dish and bake for 25-30 minutes, or until it’s golden brown.
Nutrition:
Makes 8 servings | Per Serving: 145 calories, 8g fat, 18g carbohydrates, 7.6g sugar, 7.6g fiber, 4.9g protein
Source: Eating Well
Boost Your Holiday Wellness with Essential Probiotics
Now, here’s the big question…
How do you savor your holiday feasts without worry?
As the holiday season approaches, taking care of your well-being becomes a top priority.
A crucial supplement to consider amid the festivities is probiotics, like Stonehenge Health’s Dynamic Biotics. These little wonders offer a wide range of benefits, especially when it comes to your digestive and immune health.*
Probiotics are the friendly gut bacteria that play a significant role in supporting optimal digestive health and nutrient absorption. * Various factors can upset your gut microbiome, including poor dietary choices, travel, and even indulging in a bit too much holiday cheer. By incorporating Dynamic Biotics into your daily routine, you’re supporting healthy microflora within your gut. This, in turn, helps support digestive comfort, especially during the holiday season due to over-indulgence.* But that’s not all – probiotics have also demonstrated their ability to support your immune function.* So, as you prepare for the festivities and gatherings, don’t forget to take Dynamic Biotics. It might just be the secret ingredient to ensure you enjoy a happy and healthy holiday season.*
* 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.
