Did you know that April is Stress Awareness Month?
According to the National Institute of Mental Health, stress can be defined as the “physical or mental response to an external cause.” The body is designed to handle stress in small amounts, but chronic stress begins to wreak havoc on our overall wellness.
Have you heard of the MIND diet? This is an eating pattern that combines the Mediterranean diet with the DASH diet (Dietary Approaches to Stop Hypertension,) two of the most popular eating patterns for good health, and with heaps of research to back it up. The MIND diet has been specifically researched to see the impact that is has on the health of our, you guessed it, mind! This includes research on conditions such as Alzheimer’s, dementia, multiple sclerosis, and general cognitive decline associated with aging.
A high intake of veggies, fruit, whole grains and legumes, along with lean proteins, healthy fats like those found in cold water fish and some nuts and seeds, and reduced sodium and saturated fat are the hallmarks of this eating pattern. Try this MIND diet recipe and make it a meal with some crusty whole grain bread and lots of veggies. —Dana Mealing, RDN, LDN, community nutrition educator, Tevis Center for Wellness
Do you know someone with multiple sclerosis (MS)? March is MS Awareness Month—a great opportunity to learn more about a disease that affects more than 2.8 million people worldwide.
It’s time to embrace our heart health! Show your heart the love it deserves by staying active and eating a healthy, balanced diet. This includes plenty of plant-based foods like fruits, veggies, whole grains and legumes; lean proteins like fish, skinless poultry and low-fat dairy; and heart-healthy fats, which include olive oil, avocado oil, and whole nuts and seeds. The American Heart Association has an excellent example of what a healthy plate could include: The Deliciously Balanced Plate (heart.org) If you want to include more heart-healthy foods on your plate, this recipe comes together in 10 minutes and makes an excellent lunch or dinner. Serve with some veggies or crusty bread. –Dana Mealing, RDN, LDN, CIEC, Tevis Center for Wellness community nutrition educator
Heart failure occurs when the heart cannot pump blood as effectively as it should, leading to a range of symptoms caused by fluid buildup.
January is National Blood Donation Month! This time of year, we encourage anyone who can donate blood to do so. It’s also soup season, and this recipe celebrates both! Many people get turned away from making a donation because they have low iron levels in their blood. Low iron can manifest a variety of symptoms such low energy, pale appearance, difficulty focusing or difficulty regulating body temperature.
Certain populations are at higher risk of developing iron deficiencies include those who menstruate or are pregnant, children and infants, frequent blood donors, and people with heart failure or cancer. This recipe includes two iron-rich foods, beets and beef. You can get even more iron in this meal by cooking it in a cast iron Dutch oven.
Interested in donating blood? Here are the requirements for blood donations from the American Red Cross: Blood Donation Eligibility Requirements | Red Cross Blood Services –Dana Mealing, RDN, LDN, CIEC, Tevis Center for Wellness community nutrition educator
The word solstice is derived from the Latin words “sol” (sun) and “sistere” (to stand still). Many cultures and religions around the globe have celebrated the winter solstice, taking place on Dec. 21 this year, for centuries. It marks the earth’s maximum tilt away from the sun, resulting in the shortest day and longest night of the year.
If you or a loved one have been diagnosed with diabetes, a disease that occurs when glucose levels in the blood are too high, you may already know that managing diabetes can pose many challenges.
I am sure you may have a family member, friend, coworker or neighbor who has been diagnosed with breast cancer. In fact, one in eight women will have breast cancer in their lifetime.
Squash season is here! This is a great recipe that can help sneak in some additional vegetables onto the dinner plate, and you can substitute any winter squash in this recipe. Try it with pumpkin, acorn squash, honeynut, delicatas or really any mystery gourd at the farm stand. Side note: You can eat any winter squash, which is always my excuse to buy some fun gourds!
Winter squash is a great source of many vitamins and minerals but it’s a great source of beta carotene, which is a precursor to vitamin A. Winter squashes are also high in vitamin C, B6, magnesium and fiber. –Dana Mealing, RDN, LDN, CIEC, Tevis Center for Wellness community nutrition educator