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Need Plant-Based Protein Ideas? We Got You.

People who follow a plant-based diet always get asked the same question: where do you get your protein from? Fortunately, there are plenty of options on the market to fit your budget and your tastebuds! What is a plant-based protein?  A plant-based protein is a source of protein that comes from plant sources instead of animals. They are a major source of protein in a vegan or vegetarian diet, and they can be included in an omnivore diet too. Choosing a variety of plant-based protein sources is essential to a diet that is rich in nutrients, vitamins, and fiber. Fiber ensures satiety at meals and has also been linked to stable blood sugars and improved levels of cholesterol. How Much Protein Do I Need? Everyone's protein requirements will vary depending...

Which Option Is Better For My Gut Health: Prebiotics Versus Probiotics

The digestive system is also called the second brain. It is a sophisticated system, and it needs regular care to function. Your gut thrives when you are active, eating an excellent diet, and managing your stress. But what can you do when things start to feel a little funky downstairs? Do you take a prebiotic or eat more probiotic-rich foods? What’s the difference, and which will be the most beneficial to your gut health.  What is a probiotic? Probiotics are health-promoting bacteria that live in your gut. Billions of bacteria work hard to ensure your daily digestion remains optimized. These bacteria are delicate, and they can die off. You may have symptoms of bloating, change in bathroom habits, and gas. Your first instinct may be to grab a...

8 Healthy Recipes To Shake Up Your Winter Menu!

In the winter it is easy to get stuck in a recipe rut. It can feel like everything is out of season, and you end up buying the same foods all the time. To break through these ruts it is important to try new recipes. Choose meals that are rich in vegetables, lean protein, and whole grains will ensure your meals are satisfying and nourishing. 1. Damn Delicious Quinoa Chili  Chili is a staple dish in the cold months, but it can often feel heavy and high in saturated fats. Substituting quinoa instead of ground beef is a great way to add lean protein to the recipe, but still, maintain the familiar texture! Add as many vegetables as you can to your chili to increase the vitamins...

Important Nutrients That Can Support Your Mental Health This Winter

If you have ever felt like your mood takes a turn for the worse in the grey months of winter, you’re not alone. Many people are affected by the decreased sunshine and the colder weather. Although you can’t control the daily weather, you can optimize your diet and include specific nutrients that have been proven to support mental health! Iron This mineral is essential to energy levels, immunity, and brain health. It is also one of the most difficult minerals to absorb from the diet, and many people are unknowingly deficient in iron. Women are at higher risk for iron deficiencies due to regular menstrual cycles. Vegetarians and vegans are also at elevated risk of low iron levels, and they may need to rely on a supplement...

Healthy Fall Fruits and Veggies to Eat This Season

Not sure what produce is in season? Read our list below to find out, and be sure to check out the recipes so you can add them to your weekly menu! Apples Autumn would not be complete without enjoying ripe apples in their prime season. There are so many different varieties of apples to try it can be a fun challenge for your family to try and taste as many as possible! You might be surprised by the difference in sweetness, sourness, and texture. All apples are rich in fiber which promotes heart health. Specifically, the soluble fiber in the fruit helps to lower your cholesterol. The peel of the apple will contain a variety of essential vitamins and minerals. Different colored apples offer different vitamins. Add variety...

What to Eat Pre- and Post-Workout

There are many different approaches to fuelling your body to optimize your workout. Depending on what type of exercise you complete, and how long, the nutrition recommendations will vary significantly. Read on to learn how you can incorporate nutrition tips into your physical activity routine, and improve your performance! Before the workout Your body will need lean fuel. Avoid eating anything high-fat and deep-fried before a workout. For these foods to be properly digested, your gut needs to devote all of its energy to break down these foods. This will strain your digestive system while you work out because while you are exercising, blood flow to your gut decrease. The blood is redirected to your muscles, and they are supplied with fresh oxygenated blood. To avoid upsetting your...

9 Online Resources for Parents and Care-Providers

The worldwide web is an exciting place that allows us to stay connected more than ever before. Resources that once felt far away, can now be accessed by the click of a button. We’ve compiled a list of online resources that can be helpful for: parents, expecting parents, and families with children who require additional care. 1. Cerebral Palsy Guide A comprehensive digital resource providing valuable information on the background of the disease and viable treatment options. They offer practical information on how parents and providers can offer the best care for their children as they grow and mature into adulthood. They also offer a robust community section on their website to provide families with additional support. Link: cerebralpalsyguide.com 2. Early Intervention Services (available per State) Early Intervention services vary per...

How to Identify Poor Gut Health, and How to Fix it

Recent studies have indicated that the gut contributes to our health and well-being in more ways than we ever thought possible. If you are experiencing a decrease in mood, nutrient deficiencies, bloating, and irregular bathroom habits, you may be suffering from poor gut health. Stress The most important thing to recognize is the gut is a stress-depleting system. This means that when we are stressed, the gut suffers! This can result in a variety of symptoms such as gas, bloating, and acid reflux. Probiotics can help support your gut during times of high-stress. If you know there will be a turbulent period ahead, consider taking a probiotic supplement. On top of probiotics, managing stress levels should also be a priority. Bloating Feeling bloated is uncomfortable, and can impact appetite. There...

Dietary Supplements to Support your Immune System

With the 2019 coronavirus COVID-19 pandemic, it’s especially important to understand that no supplement, diet, or other lifestyle modification other than physical distancing, also known as social distancing, and proper hygiene practices can protect you from COVID-19. Currently, no research supports the use of any supplement to protect against COVID-19 specifically. Before you take a supplement, consult with your health care provider to ensure it is a safe option for you. Some supplements may negatively interact with prescribed medications. Now more than ever, we are all focused on maintaining a vigorous immune system. Vitamins, minerals, and antioxidants are all supporting players that keep our immune system healthy. Consuming these nutrients through food in the diet is ideal. However, there are scenarios where certain food groups are missing...