Understanding Holistic Wellness

The Interconnectedness of Nutrition, Supplements, Movement, Sleep, and Stress Management.

Diet, exercise, and sleep are three pillars of a healthy life. Improving just one of these lifestyle factors can help people lead longer lives. 

Consuming an excess of sugary and processed foods can lead to poor sleep quality and increased stress. On the other hand, incorporating nutrient-dense foods, such as whole grains, fruits, vegetables, and lean proteins, can provide the necessary fuel for your body, improve sleep quality, and help manage stress levels.

A healthy diet can be beneficial in combating the development of diseases and harmful conditions. A diet high in polyphenols (antioxidants found in blueberries, plums, cherries, apples, strawberries, black currants, black olives, dark chocolate, black tea, coffee, hazelnuts, pecans, turmeric, cloves, cinnamon, ginger and cumin), can help protect the body and improve quality of life

Understanding Holistic Nutrition

• Eating whole foods
  • Holistic nutrition emphasizes eating natural, unprocessed, and minimally altered foods, such as fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.
• Mindful eating
  • Holistic nutrition encourages people to be aware of their food choices and the body's hunger and satiety signals.
• Considering the individual
  • Holistic nutrition considers unique needs, lifestyle and environment of each individual.
• Considering the whole person
  • Holistic nutrition views health as a whole-person equation, and considers a person's emotions, mind, environment, lifestyle, genetics, and spiritual well-being.
• Avoiding ultra-processed foods
  • Holistic nutrition aims to avoid processed foods, sugar, and caffeine.

The Power of Tea

Dedicate a specific time to brew your tea, sit, and fully appreciate the flavor of each sip. Green tea is rich in antioxidants and supports metabolism, black tea boosts heart health and focus, and there are various blends of herbal tea for relaxation and digestive health.

• Morning Energy: Start your day with a cup of black tea or green tea for a gentle caffeine boost.
• Midday: Herbal tea like mint or ginger to aid in digestion and provide a midday boost of energy.
• Pre-Sleep Relaxation: Drink a calming tea like chamomile or lavender to promote better sleep.
  

The Role of Supplements

Supplements are exactly what they sound like – a way to supplement the foundations of your healthful lifestyle. Supplements can help optimize an existing routine or support you when you can’t exactly give 100% to your consistent health habits. Please discuss with a healthcare professional when selecting supplements.

• Omega-3 Fatty Acids: Supports brain and heart health.
• Probiotics: Enhances gut health and immunity.
• Vitamins and Minerals: Essential for various bodily functions.
  

Movement is Medicine

Movement can help build muscle and bone strength, improve cardiovascular and respiratory function, and reduce the risk of chronic disease. It can also help prevent falls, osteoporosis, and age-related muscle decline. Movement can improve mood, reduce feelings of anxiety and depression, and boost brain health and size. Regular exercise can improve sleep quality by promoting deeper and more restorative sleep cycles.

Examples of movement:

• Strength Training: Builds muscle and supports metabolism.
• Mind-Body Exercises: Activities like yoga promote mindfulness and flexibility.
• Cardio such as walking, running, or HIIT exercise makes your heart and lungs stronger, can help manage metabolic conditions and cardiovascular conditions.
  

Managing Stress

Holistic stress management recognizes the connection between mental and physical health. Mindfulness meditation, deep breathing, and progressive muscle relaxation can help reduce stress, anxiety, and depression.

• Mindfulness and meditation: Practices for promoting mental clarity.
• Breathing exercises: Can help to reduce anxiety.
• Time management strategies: Balancing responsibilities to decrease overwhelming feelings.

Recipes To Support Your Body

Veggies on Sweet Potato Mash - 4 servings

Ingredients

Kosher salt and pepper

3 oz. Greek yogurt

2 Tbsp. unsalted butter

1 Tbsp. olive oil

12 oz. mini sweet peppers, sliced

1 Tbsp. minced garlic

1 bunch curly kale (about 11 oz.), ribs removed, leaves chopped

2 lb. sweet potatoes (about 4 large), peeled and cut into 1-in. chunks

1 15-oz. can pinto beans, rinsed

1 Tbsp. lemon juice

1 Tbsp. Worcestershire sauce

1/4 cup roasted sunflower seeds 

Directions

1. Place potatoes in large pot, cover with cold water, and bring to a boil. Add 2 tsp salt, reduce heat, and simmer until tender, 10 to 12 min. Drain potatoes and return to pot; mash with yogurt and butter.
2. Meanwhile, heat oil in Dutch oven or second large pot on medium. Stir in peppers and garlic, then add kale and 1/2 tsp. salt and cook, tossing and stirring often, until kale is just wilted, 8 to 10 min.
3. Add beans, lemon juice, Worcestershire sauce, and 1/2 tsp pepper and cook until beans are just heated through., about 2 min. Serve over mash and sprinkle with sunflower seeds.

Nutrition per serving: About 482 calories, 16 g fat (5 g sat), 844 mg sodium, 71 g carb, 10 g fiber, 17 g sugar (0.5 g added sugar), 17 g protein

https://www.prevention.com/food-nutrition/recipes/a45120218/veggies-sweet-potato-mash-recipe/

Spinach and Cheese Pita Pizzas and Tomato Salad - 4 servings

Ingredients

2 pitas, split in half horizontally

1 Tbsp. minced garlic

3 Tbsp. olive oil

1/4 tsp. red pepper flakes

1/2 tsp. Kosher salt

1 lb. large tomatoes, cut into chunks

1 small bunch spinach, thick stems discarded

3 oz. very thinly sliced provolone, torn

2 oz. feta, crumbled

Directions

1. Place pitas, cut sides down, on a foil-lined baking sheet. Bake at 450°F until golden brown and crisp, 5 to 6 minutes. Flip over so cut sides are facing up.
2. Meanwhile, combine garlic, olive oil, red pepper flakes, and salt.
3. Transfer 1 tbsp. of oil mixture to a second bowl and toss with tomatoes. Let sit until ready to serve.
4. Toss spinach in remaining oil mixture to coat. Divide spinach, provolone, feta among pitas. Bake until cheese melts, 5 minutes. Serve hot with tomato salad.

Nutrition per serving: 314 cal, 12 g pro, 23 g carb, 3 g fiber, 2.5 g sugars (0 g added sugars), 19.5 g fat (7.5 g sat fat)

https://www.prevention.com/food-nutrition/recipes/a34042145/spinach-and-cheese-pita-pizzas-recipe/