Health

Nutritional Recipes to Start the New Year Right

Posted on December 1, 2020December 1, 2020Posted in Health, RecipesNo Comments

As we approach the end of 2020, we can look forward to what we want to do differently for 2021. Eating healthy may have been on your to-do list for this year, but we want to make it easy on you with these new recipes. Don’t let healthy eating stop at just foods, learn how to make nutritional drinks too, courtesy of Zevia. Quinoa Salad with Orange Cilantro Salad Dressing Yield: 2 cups Dressing: 1/2 cup Zevia Orange Soda 1/4 cup lime juice 1/2 cup olive oil 1 cup fresh cilantro 1/2 avocado 1 teaspoon garlic Quinoa Salad: 1 cup quinoa leafy greens (optional) 1 orange, cut into pieces (optional) 1 grapefruit, cut into pieces (optional) 1 lime, juice only 1/2 avocado, diced (optional) 1/4 cup feta cheese (optional) 1/4 cup diced red onion (optional) Tools needed: Food processor To make dressing: In food processor, pulse orange soda, lime juice, olive oil, cilantro, avocado and garlic until consistency is smooth. To make quinoa salad: Cook quinoa according to package directions and let cool. Once quinoa is cool, add to bowl with orange pieces, if desired; grapefruit pieces, if desired; lime juice; avocado, if desired; feta cheese, if desired; and diced onion, if desired. Top with orange cilantro salad dressing. Spiced Citrus Ginger Mocktail Yield: 1 mocktail Concentrate: 1 cup fresh-squeezed orange juice 1/2 cup fresh-squeezed lime juice 1 orange peel 1 lime peel 1/2 teaspoon black peppercorns, lightly crushed 5 cardamom pods, lightly crushed 2 cinnamon sticks, lightly crushed Mocktail: 1/3 cup concentrate 1 can Zevia Ginger Ale ice lime wedge, for garnish (optional) orange wedge, for garnish (optional) To make concentrate: In small saucepan, combine orange juice, lime juice, orange peel, lime peel, black peppercorns, cardamom pods and cinnamon sticks. Bring to boil over high heat then turn to low; simmer until liquid has reduced by half, 3-4 minutes. Let cool and strain out solids. Transfer to glass jar and store until ready to use. To make mocktail: Combine concentrate with ginger ale over ice. Garnish with lime wedge or orange wedge, if desired. Sources: Zevia

4 Night Routines for a Good Night’s Sleep

Posted on December 1, 2020December 1, 2020Posted in HealthNo Comments

Sleep hygiene consists of the various habits we engage in before bedtime. These habits can have a significant impact on the quality and the quantity of your rest. It’s important to have a consistent nighttime routine which allows for at least an hour before sleep to wind down, whether it’s drawing a warm bath or drinking your favorite cup of tea. Here’s 4 routines you can try out for a good night’s rest. Set an Alarm You may already be setting an alarm every night, but what’s most important is that you’re setting it to the same time every day. This includes days off such as the weekends. Getting up every morning at the same time will help you get regulate your sleeping pattern for a consistent good night’s sleep. It’ll also help you sleep better in the long run. Dim Lights Light affects melatonin production which is the hormone responsible for helping you fall asleep. Installing dimmers in your home can help mimic the level of natural light outside as it gets darker. It’s best to get as much light outside during the day and then keeping your lights as dim as possible after dusk. Listen to Music Spending some time before bed to listen to music can help relax your body and calm your mind. Be sure the music you listen to is personally relaxing to you. If music tends to amp you up, try something different like nature sounds or white noise. Put Screens Away You may have heard this already, but blue light emitted from screens negatively impacts your melatonin production. This can keep you up longer than intended and makes it harder for you to fall asleep naturally. If you absolutely need to use a phone or a tablet before bed, try switching the screen to a “night shift” mode or dimming it significantly. What’s your favorite nighttime routine? Let us know in the comments. For more from Cosmo be sure to follow us on our Facebook and Instagram. Sources: GoodHouseKeeping

4 Ways to Reduce Stress

Posted on November 25, 2020November 25, 2020Posted in Health, How-ToTagged health, wellnessNo Comments

Stress is natural, and can actually be beneficial providing alertness in intense or dangerous situations. However, prolonged and chronic stress can cause negative effects on your health like anxiety, fatigue, headaches and depression. When dealing with stress it’s important to identify any causes that can be eliminated. If the stress is due to uncertainty there are ways to manage it. Exercise. Physical activities such as jogging or cycling that increase heart rate, release endorphins. Endorphins are hormones naturally produced in the brain that alleviate pain and reduce stress. Exercising also decreases other hormones which cause stress, like cortisol and adrenaline. Find an exercise that naturally interests you, so it doesn’t feel like a chore. Relaxation Techniques. In a state of stress, people tend to restrict their breath since their heart is racing. Breathing techniques can help slow down heart rate. Try inhaling 4 seconds, holding for 7 seconds and exhaling for 8 seconds. Other meditation techniques, like yoga, aid to lower cortisol levels, which is the stress hormone. Sleep. Functioning with a lack of proper rest makes it harder to function. The stress hormone, cortisol stimulates your body making it more alert and more difficult to fall asleep. Getting a sleep schedule in order improves your circadian rhythm, the body’s “internal clock”. This will put your body in sync to fall asleep easier at a usual time. Establish your sleep routine and avoid any distractions such as phones. These devices make it harder to fall asleep. You can also try a bedtime ritual like reading a book or enjoying a warm bath before bed to calm your body. Diet. Key nutrients and proper nutrition can also reduce stress. Look for foods with Vitamin C to lower blood pressure. Some examples are broccoli or cauliflower. Foods with complex carbohydrates increase the production of serotonin to elevate your mood and happiness. Whole grains, fruits and vegetables all contain complex carbohydrates. Magnesium also helps to alleviate headaches and fatigue. Some foods containing magnesium are spinach, salmon and soybeans. When trying out any of these techniques it’s important to understand what works best for you. Everyone manages stress differently. Finding what works for you is a process of trial and error. Sources: Insider