by Emeric Harney January 07, 2021 11 min read
“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” - Hippocrates
There are two definitions for the word “nourishment.” One relates to food and nutrients; the other to sustenance or care. Having a holistic plan for the nourishment of your mind, body, and soul is central to sustainable, regular, long-term health, and well-being. The ways in which we do that are fairly basic: what we put into our bodies, how we move our bodies, and what kind of attitude we choose to bring to our daily lives.
During COVID-19, taking care of ourselves has become even more critical to our overall physical and mental wellbeing. Finding the simplest, most accessible ways to give your mind and body what it needs is crucial. We’ve put together some ideas and tips on how to do that. Some of the ideas may be new, others familiar, others something you knew but needed to be reminded of. But first, of course, we start with tea!
This Mind Your Body tea is a fungi to drink! The base of Chaga Chai is Canadian Chaga mushrooms, an adaptogen with all-natural properties that help the body reduce stress. It has been used for centuries to help boost immunity and overall health. On top of this nutritional base, we added:
For most of us, hearing our parents say “Eat your vegetables!” was probably one of the least favorite memories of our childhoods. And while we all wanted to toss the broccoli in the trash and chow down on cookies, candy, and ice cream, our parents knew what they were talking about. With childhood obesity on the rise in America, making sure we start eating nutritious foods early and continue that as a lifelong habit is critical to our long-term health.
In fact, according to the U.S. Department of Health and Human Services,unhealthy eating habits have contributed to the obesity epidemic in the United States: about one-third of U.S. adults are obese and approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese. Even for people at a healthy weight, a poor diet is associated with major health risks that can cause illness and even death. These include heart disease, hypertension, type 2 diabetes, osteoporosis, and certain types of cancer. The link between good nutrition and healthy weight reduced chronic disease risk, and overall health is too important to ignore. By taking steps to eat healthily, you'll be on your way to getting the nutrients your body needs to stay healthy, active, and strong.
Tips for getting the right nutrients as well as having a balanced diet include*:
*Source: The U.S. Department of Health and Human Services
Of course, liking what you eat is also important-- where’s the joy in munching on celery all day? If you’re trying to add in more nutritious foods, look for recipes with ingredients that are nutritious but appeal to your taste buds. Eating should be healthy and joyful. And if you’re following a balanced diet and you’re healthy, splurging on that favorite not-so-healthy thing every now and then is ok. We don’t eat scones with clotted cream and jam every day around here, but we can’t imagine life without them every now and then!
Two other important ways you can up your nutrition regimen are to read and listen.
Also, when buying produce, fresh tastes best and has the most nutrients. If you go to a farmer’s market, you’ll be able to buy what’s in season and ask about any pesticides that might have been used. When buying fresh at the grocery, if produce carries a “Certified Organic” or “USDA Organic” label, that means it has been farmed by the USDA’s organic standards which include no chemical pesticides or fertilizers. Organic food is more expensive than standard produce, but for many, it’s worth the price. If you purchase standard produce, always wash it when you get ready to prepare it.
While not an official term or category of foods but more a popular label for these powerhouse foods, superfoods are more nutritiously dense than other foods and contain things like antioxidants, healthy fats, and phytochemicals, the chemicals in plants that cause deep colors and smells that carry numerous health benefits. Popular superfoods include:
As mentioned earlier, using tea to replace sugary drinks is an excellent way to cut down on calories. In addition, there are many teas that carry health benefits along with a dose of delicious.
Looking for tea you can sink your teeth into? Enjoy these nutritious and delicious Healthy No-Bake Coconut Chai Energy Granola Bars. Perfect to take on your next hike, have for breakfast, and easy to incorporate into your meal prep. Also excellent broken up and sprinkled on your smoothie bowl or on top of yogurt.
Here’s to nourishing your mind, body, and soul!
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New guidelines published inAdvances in Nutrition have extrapolated data from published research to form dietary recommendations for flavan-3-ol intake. This research and guidance is the culmination of a collaboration between the Institute for the Advancement of Food and Nutrition Science, an international expert panel and The Academy of Nutrition and Dietetics to release recommendations for specific quantities of flavan-3-ols to consume daily to reap health benefits.
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