health

Discover the Health Benefits of Different Culinary Oils: Olive, Avocado, Coconut, and More

Choosing the right oil for cooking can have a big impact on the flavor and nutritional value of your meals. While some oils are known for their heart-healthy benefits, others can add unique flavors and specific health advantages to your dishes. In this blog post, we’ll explore the health benefits of some of the most popular culinary oils, including olive, avocado, coconut, and others, to help you make informed choices for your kitchen. Olive Oil: The Heart-Healthy Classic Olive oil, especially extra virgin olive oil (EVOO), is a staple of the Mediterranean diet and has been celebrated for its health benefits for centuries. Health Benefits: Best Uses: Olive oil is ideal for salad dressings, drizzling over vegetables, or low- to medium-heat cooking. Use extra virgin olive oil for its robust flavor in cold dishes and light sautéing. Avocado Oil: Nutrient-Dense and Versatile Avocado oil is another excellent oil that’s growing in popularity due to its nutritional profile and versatility. Health Benefits: Best Uses: Avocado oil has a high smoke point, making it ideal for high-heat cooking, such as grilling, roasting, and frying. Its mild flavor also makes it a great option for salad dressings or drizzling over vegetables. Coconut Oil: A Unique Source of Medium-Chain Triglycerides (MCTs) Coconut oil has garnered attention for its distinctive composition, particularly its high content of medium-chain triglycerides (MCTs), which provide unique health benefits. Health Benefits: Best Uses: Coconut oil works well in baking, sautéing, and frying due to its high smoke point and rich flavor. It can also be used in curries or added to smoothies for an energy boost. However, use it in moderation due to its high saturated fat content. Flaxseed Oil: A Plant-Based Source of Omega-3s Flaxseed oil is prized for its high concentration of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, which is essential for heart health. Health Benefits: Best Uses: Flaxseed oil should not be heated, as it has a low smoke point. Use it in salad dressings, drizzled over cooked vegetables, or mixed into smoothies. Store flaxseed oil in the refrigerator to prevent it from going rancid. Sesame Oil: Flavorful and Rich in Antioxidants Sesame oil is a flavorful oil commonly used in Asian and Middle Eastern cuisines. It comes in two varieties: light sesame oil and toasted sesame oil, each with distinct uses. Health Benefits: Best Uses: Light sesame oil is good for stir-frying and sautéing due to its higher smoke point. Toasted sesame oil has a strong, nutty flavor and is best used as a finishing oil or in dressings and marinades. Grapeseed Oil: A Mild and Heart-Healthy Option Grapeseed oil is a byproduct of winemaking and is known for its light, mild flavor and high polyunsaturated fat content. Health Benefits: Best Uses: Grapeseed oil has a high smoke point, making it great for frying, sautéing, and roasting. Its mild flavor makes it a good choice for salad dressings or as a base for homemade mayonnaise. Walnut Oil: Nutty Flavor and Omega-3s Walnut oil is less commonly used in cooking but is highly valued for its omega-3 content and rich, nutty flavor. Health Benefits: Best Uses: Walnut oil is best used as a finishing oil in salads, drizzled over vegetables, or added to baked goods. It has a low smoke point, so it’s not ideal for high-heat cooking. The right culinary oil can enhance not only the flavor of your dishes but also your health. Whether you’re looking for heart-healthy options like olive or avocado oil, energy-boosting coconut oil, or omega-3-rich flaxseed and walnut oils, each oil brings unique benefits to the table. By choosing a variety of oils and using them appropriately in your cooking, you can optimize both the taste and the nutritional value of your meals.

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

An Hour a Day for Your Sanity

Posted on March 24, 2020October 14, 2020Posted in Family, How-ToTagged covid-19, fitness, health, mindfulness, self-care, stay-at-home, well-beingNo Comments

Tips for Self-Care During Difficult Times There are things you can do right now for your well-being if you’re isolating at home. It’s easy to get lost in all the noise from what is going on, whether you’re over-consuming on the news or scrolling through social media a little too much. Remember it’s important that you preserve some sense of normalcy. Getting up and doing what you usually do will positively affect your mental health. But, more than just that self- care should be at the top of your list of priorities. Why self-care? because long-periods of isolation have been linked to serious mental health issues. So this is a time to get creative about self-care while you’re forced to be at home. Just one hour a day for self-care can make a big impact on your mental, emotional and overall health. Let’s talk about the power of an hour! In 60 minutes or less you can improve your well-being. Divide your self-care routine by devoting : 20 minutes to your mind. 20 minutes to your body. 20 minutes to your soul. Start by choosing three activities from the list below, or add your own activities that you love and find enjoyable. Time yourself and do each activity for 20 minutes. LIST OF ACTIVITIES MIND Meditation Read a book Learn a language Journal your thoughts or emotions Create a vision board Draw or paint a picture Take a power nap BODY YouTube yoga or workout Dance Sit in the Sun At-home spa Eat something sweet (sugar triggers those ” happy” hormones) Breath-work exercise Walk in nature Eat a healthy snack Drink a green smoothie SOUL Listen to an inspirational podcast Talk to someone you love Watch a TED talk Start a DIY or passion project Recite positive self-affirmations Practice gratitude Spend time in nature Sing You deserve to take a little “me” time especially in this moment of uncertainty and all the challenges that come with being in quarantine. Make the most of your power-hour. Remember to take a break from watching the news and get support from your community. We are in this together! Be well and stay safe. Leave a comment and let us know what you are doing to stay sane.

Make More Time for Yourself

Posted on September 12, 2019October 14, 2020Posted in How-ToTagged fitness, health, mindfulness, self-care, well-beingNo Comments

between a never-ending to-do list, responsibilities of a hectic schedule and caring for others, it can be easy to put self-care on the backburner. Now more than ever a commitment to a healthier lifestyle that includes adequate sleep, reduced stress, regular exercise and unplugging from your devices will benefit your overall well-being, both mentally and physically 5 Self-Care Tips to Enhance Your Well-Being Eat Good. Feel Good. It’s not always easy to change your eating habits or replace fast food and sweet indulgences with healthier options. We get it! However, countless studies show the more you nourish your body with the right foods you’re able to maintain a healthy weight, reduce your risk for diseases, improve your memory and reduce inflammation, among other short- and long-term benefits. Prioritize Sleep Most experts recommend 7-9 hours of sleep for the average adult, they say adequate sleep can have a positive impact on how you feel both mentally and physically. We need the right conditions to promote a night of restful sleep so consider having a proper routine; limiting caffeine and sugar intake before bed and reducing distractions such as TV or smartphones to ensure your bedroom is the sleep oasis you need for quality rest. Practice Mindfulness Techniques What is mindfulness? Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. Whether you set aside a few spare minutes or an entire afternoon of free time, finding a quiet place to relax and practice meditation or yoga can help you reduce stress and anxiety, become more self-aware and create a sense of calmness during even the busiest of days. Try setting up a secluded area in your home (or office) where you can concentrate on your practice and listen to yourself. Unplug and Unwind With all the access we have to the internet, social media at our fingertips and mind-numbing television, it can be easy to create bad habits associated with our “always-connected” smartphone-obsessed world. Did you know, our screens emit a blue light proven to negatively impact sleep and mental performance? We suggest setting aside an hour before bed to unplug from your devices and their distractions for a better night’s sleep. As time goes on incrementally increase the amount of time you unplug daily to improve productivity, emotional wellness, and creativity. Move, Stretch and Flow Sure, it’s super important to take care of yourself mentally, BALANCE is the Key! So it’s just as important to take care of your body for your optimum wellness. Find time every day to get in at least 30 minutes of exercise, whether it’s a full-on workout, a brisk walk around the neighborhood or a bike ride to a favorite destination, will boost your mood, reduce stress and anxiety, and help shrink your waistline. Find a regimen that works for you, be it multiple short active periods or one long gym session, and make it part of your daily routine for an easy way to boost both your physical and mental well-being.