Growing up playing and foraging in the woods of rural Michigan, founder Owen Rice acquired a taste for morels as a child. This passion for the distinctive flavors of locally available wild and specialty foods followed him to the mountains of Oregon, where he founded Mycological Natural Products, a company dedicated to bringing gourmet edible mushrooms and other fruits of the forest to consumers and chefs, in 1995.
Today, Mycological has expanded its product offerings to include dried chiles and additional wild and organically grown specialty food ingredients.
“Our cultivated products, including organically farmed mushrooms and chiles, come from small, certified organic farms in the verdant Willamette Valley (where we are located), and other regions. We work with dozens of small farmers to source the highest quality products and are excited to play a role in supporting the growth of sustainable organic farming practices.” Terra Dolce 1.25oz package of organic dried Anaheim chile peppers. With a Scoville heat unit range of 500 – 1,500. The Anaheim chile is one of the mildest dried chile peppers. Also known as the California Chile, it is just a bit hotter than the bell pepper. The vibrant red sauce made from this flavorful chile is traditional on enchiladas, huevos rancheros, tamales, and chilaquiles.
Terra Dolce Organic Dried New Mexico Chile Peppers 1.25oz package. Scoville heat unit range of 500 to 2,500. The New Mexico Chile is wildly popular in the state of New Mexico, and has become the defining ingredient in the regional cuisine. This Chile has mild heat intensity and makes a flavorful base for many types of red chile sauces.
Terra Dolce organic chipotle dried chile peppers 2oz package. Has Scoville heat units between 25,000 to 35,000. The Chipotle chile pepper is a dried, smoked Jalapeno with medium heat intensity. It is a key ingredient in traditional Mexican cuisine and adds a smoky, rich fruity flavor to dishes such as salsas, chile, beans and rice, and barbeque sauce. Source: USA
Terra Dolce .75 package of organic dried Bird’s Eye chile peppers. With a scoville heat unit range of 100,000 – 175,000. The African Bird’s Eye Chile, also known as the Piri Piri Chile, is a spicy, earthy chile that combines well with citrus and acid flavors. Steep in vinegar for an easy condiment, add to marinades for meat, chicken, or shrimp, or use to make Portuguese piri piri sauce. Source: India
To prepare Bird’s Eye Chiles, remove and discard stems if present. Chiles may be crushed, chopped, or simply used whole. During preparation chile oils will cling to fingers; WEAR GLOVES or WASH HANDS thoroughly before touching sensitive areas such as eyes.
The Ketogenic diet has been one of the most popular diets in America for years now.1 The promise of cutting carbs and sugars to enter the magical state of ketosis seamed by many the solution to finally cutting unwanted pounds and living a healthy lifestyle. But after several years of unsuccessful results people are rightfully wondering why the keto diet hasn’t worked for them. Below are 8 common reasons why the Keto diet isn’t working for you.
Real Ketosis Is (Almost) Impossible
Even under the guidance of a trained doctor or certified nutritionist actual Ketosis is almost impossible to achieve, let alone maintain.2 This is the big reason you aren’t seeing any results from the diet. The odds are stacked against anyone on the diet. This shouldn’t be a surprise. All the literature on the Keto diet even says that it is challenging to reach ketosis. Remember: ketosis is the physiological process from which the body gets all of its energy from converting fat into energy. And along the way you get so tired and lethargic because you are so low on energy! So now you are on a diet that makes you feel tired and maybe even gives you migraines (which is very common, more on that later). Then shortly after starting the diet you do lose a few pounds, because you cut out carbs like sugar, but then you just get tired and stop losing weight. Because it’s almost impossible to reach Ketosis.
Then, if you did briefly achieve ketosis, which is very unlikely, you end up with horrible bad breath. Which is the next reason the keto diet isn’t working for you.
You’re Addicted To Sugar
Most people don’t realize they are addicted to sugars. Some studies even show that sugar is as addictive as cocaine.3 Then when they go on the Keto diet they get horrible sugar withdrawal side-effects like irritability, headaches, sugar cravings, and more. You may think it is ok to sneak a sugary snack here and there but when you do you are resetting the Ketosis process. This makes you experience the other reasons below all over again in a dieting death spiral that only leads you away from true wellness.
You Aren’t Tracking What You Eat
Do you know how many grams of animal protein and vegetable protein you consumed yesterday? Do you know how many calories you consumed yesterday? How about how many grams of fat? Do you know how many calories you burned yesterday? Do you know what your daily recommended calorie intake is? If you don’t know the answer to all of these questions then there is no way to know if your keto diet is even working for you. But you can learn how to track your eating habits easily.4 Unless you have a daily plan for all of those numbers then you really have no guide to reaching ketosis. You might get close to ketosis but remember: close only counts with horseshoes and hand grenades. If you are only cutting carbs and sugars out of your diet then you are only half the way to reaching ketosis. Heck maybe you are more than halfway to it. How can you know if you aren’t tracking what you eat and your caloric intake? Get started on your successful keto diet today!
You Haven’t Created a Meal Plan
Most people think that as long as they cut out carbs and sugar then they will lose weight with the Keto diet. Sadly, this isn’t how the diet works. If you don’t have a meal plan for what to eat each day based around your daily recommended caloric intake goal, then you may be over-eating every day. And no matter what diet you are on, if you are consuming more calories than you are taking in then, well, that is what weight gain is. If you want to lose weight on ANY diet, even the Keto diet, then all you need to do is consume less calories than you burn each day. The keto diet just has the added benefit of burning fat faster if you carefully follow your daily eating plan. So, if you don’t have a daily goal for your calorie usage and a plan to reach that goal then reaching ketosis will simply be luck. Hopefully you are luckier than me! But, if your not then its easy to create a meal plan to support your goals.5
You Feel Tired All The Time
One of the big reasons why the Keto diet doesn’t work for you is that you just feel so tired all the time.6 This is also why many people hate diets in general. When you eat mostly meat, cheese, and a few veggies your body is spending most of its energy on digesting those heavy foods. Imagine Thanksgiving dinner even without the carbs. It will still put you in a food coma because all of the blood in your system is in your digestive organs! When this happens there is no energy left over for you to feel energetic. There is also no energy leftover for your brain to work optimally. So while your stomach is digesting heavy complex proteins and storing all the animal and dairy fats you just ate with your meal, your body is also trying to burn the fat it has already stored. So your system is trying to store fat and burn fat at the same time just to stay even. The result is no leftover energy to make you feel great and energized. Indeed, this constant cycle of bad eating, based around eating (mostly) meat7 and cheese,8 is THE reason you are so tired all the time. Feeling like this makes people wonder why the Keto diet isn’t working for them. It makes you wonder why you still aren’t losing weight. It’s because you don’t have the right proportions of healthy food in your diet. Only a doctor or certified nutritionist knows how to do this right. And everyone’s keto diet needs to be customized. What works for someone else on the keto diet probably won’t work for you. It’s not a one size fits all diet. Get organic and keto-friendly produce delivered to your doorstep!
You Are Still Overweight
How is it that you’ve been on the keto diet for months or even a year and you still aren’t as healthy as you want to be? The most common reason for this is because you are still consuming more calories than you are burning each day. This goes back to your health and diet plan.9 You need to find your daily caloric baseline. That is the amount of calories your body will burn even if you do nothing all day. Is your heart beating? Of course it is! Every time your heart beats you burn 3 calories. Every time you sit up, walk, talk, etc, you burn calories. All bodily movements require energy. Heck even your brain is using energy as you think. Energy that is counted in calories. Whether you are on the keto diet or no diet, you have to track your daily calories burned and consumed if you want to gain or lose weight. If you are only cutting carbs and sugars out of your diet then that is only one aspect of the keto diet. That’s not how its done successfully.
You Get Horrible Migraines
One of the biggest complaints about the Keto diet are migraines. These are most common in people who don’t eat enough vegetables and fruits.10 If you are eating mostly meat and dairy (both of which have many health benefits) but you are hardly eating fruits and veggies, then you are not getting all the nutrients your body needs to work optimally. When I found out before that nitrates could cause migraines I eliminated the nitrates from my diet. And then my migraine stopped happening too. Nitrates are most commonly added to meats as a preservative. Remember, if you are getting migraines then there may be something wrong with your diet. This is especially true on the Keto diet, Atkins diet, and other meat centric diets. It makes me wonder if vegans get migraines. Get your keto-friendly produce delivered for free!
Your Brain Feels Foggy
Your brain has evolved over millions of years to efficiently burn carbs for energy. When you cut carbs out of your diet you get the dreaded “Keto fog” that happens until you reach ketosis. 11 And remember, it is extremely difficult to reach ketosis even with a customized nutrition plan under the best of circumstances. Because of this most people on the Keto diet feel like zombies without the energy their brain (and bodies) need to feel invigorated and energetic. When you eat a treat like a banana or doughnut and feel a great rush of energy to your body afterwards, you quickly burn through that energy and are back to feeling tired, foggy, and perhaps even guilty. That’s not fair to anyone.
You’re Eating The Wrong Foods
I’ve met tons of Keto dieters who are overweight, unhealthy, suffer from migraines & low energy, and still think the Keto diet is working for them. Well, it’s not working for them. In some cases they are in worse health than they were before. Not always, but often. And when I start talking with them it becomes obvious that they are eating too much of the wrong foods and not enough of the good foods.12 This is in addition to not tracking their calorie and eating goals. Regardless, it is extremely important to any successful healthy diet that you eat mostly fruits and vegetables. Even if you’ve committed to giving up fruit and tomatoes for the Keto diet that is ok. But you need to plan your meals around veggies as the main course to ensure your body gets all the natural life giving nutrients every human needs to feel well and optimal. If someone is eating mostly meat and cheese then it will be impossible for them to feel their best. They just won’t be getting everything they need. Let us help you achieve your keto goals with optimal nutrition!
What You Can Do
The best thing you can do to get the full benefits of the Keto (or any diet) is to talk to your doctor and ask for a referral to a nutritionist.13 It is often covered under your insurance too! Together you will determine your daily calorie intake and set a goal. Then they will give you recommendations on healthy well-rounded meals for you to use as inspiration to create your own meals to meet your nutritional needs. The easiest way to do this is with an organic produce delivery service like Golden Gate Organics in the Bay Area. Every one of their veggie boxes is Keto friendly. You can even sub out the non-keto items for more of the veggies you love to cook with. Additionally, all of our produce boxes have the added benefit of being organic. This means no toxic pesticides, insecticides, or fertilizers all of which can cause long-term health issues like migraines. Don’t wait, use the coupon code KETO to save 15% off your first 4 boxes of keto friendly produce deliveries from Golden Gate Organics.
Corey Tufts is the Founder and CEO of Golden Gate Organics, a wellness services business in the Bay Area, California. When he isn’t spending time with his lovely wife and two amazing boys you can find him meditating, writing, riding his motorcycle, Jeeping, and occasionally substitute teaching at elementary schools. Corey is passionate about wellness, harmony, self-improvement, and enlightening others to truth.
The safety and wellbeing of our customers is our utmost priority. We wanted to let you know that we are taking the developments of the Coronavirus very seriously, and as further precautions, have added the following measures to our regular safety standards for handling food and best management practices to ensure the safest produce possible. Please also refer to the CDC website regarding Coronavirus best practices.
1. Employees will continue to wear gloves while hand selecting your produce and packing your boxes.
2. Employees are required to wear protective face masks while on premises.
3. All surfaces are triple cleaned daily with disinfectant.
4. We have instituted a 6ft personal space requirement for all employees.
5. Produce is generally packed at the farms and is not handled until it reaches our facility.
6. Effective this week, we are no longer picking up old produce boxes to recycle them at our facilities, to further ensure the utmost safety of your organic produce delivery. Until further notice we are asking all customers to please recycle all used produce boxes at home.
We recommend you take the following precautionary actions regarding your produce deliveries:
1. Dispose of all used boxes in the appropriate recycling container.
2. Rinse your produce immediately after receiving. Dry it. Then place it into the refrigerator. Don’t take it out until the day you are going to eat it. (Of course this will ensure freshness too!)
3. Rinse your produce thoroughly before cooking or eating.
In addition to freshness and highest quality, we believe that produce from a local organic farm is the safest food we can consume. And we here at Golden Gate Organics are doing everything that it stays that way. Thank you for being a Golden Gate Organics customer. If you have any questions or concerns please contact us. We appreciate your support of local organic farms, now, and always. We will get through this together.
Every week Golden Gate Organics works with the most local organic farms available to source their best breaking fruits and veggies ready for harvest. We then curate a weekly seasonal selection of the best organic fruits and vegetables available for our mindful customers. This is our report about this week’s seasonal local produce availability to our residential and business customers in the Bay Area for the week of March 16-20 2020.
Organic Fruit Report
I’ve noticed a trend for smaller organic fruits recently. I think this may be due to the lack of rain all around California. However, the fruits we have been receiving taste as great as ever. For example, the Tango Mandarins from Homegrown Organic Farms this week are super sweet and easy to peel. They have that premier mandarin taste that just makes you close your eyes and smile when you take a bite. So juicy.
Organic Fruit TIP: Keep your fruit in the fridge and don’t take it out until the morning of the day you want to eat it. This will keep it super fresh and flavorful. You always want to eat your fruit and veggies when they are at room temperature so plan accordingly. Golden Gate Organics produce is always refrigerated which is just one of the reasons it is always so fresh. Always feel free to contact us for tips and tricks on storage, handling, preparation, and recipes. It’s what we love to do.
Other premium fruits this week are the Honey Crisp apples from Cascade in Washington, Hass avocados from Eco Farms in the San Diego Hills, Blueberries from Forbidden fruit orchards, and Cara Cara oranges grown near Fresno.
Office Fruit Boxes
The office fruit boxes this week are the best ones we’ve had in a long time, in my opinion. Fair Trade Bananas from Equal Exchange, Honey Crisp Apples, Cara Cara oranges, and some freshly harvested Bartlett Pears just arrived from Argentina. These are the highest quality fruits right now and the cornerstone of a premier health and wellness program for your employees and staff. Check out this link to learn some benefits of having fresh organic fruit delivered to your office.
Interested in learning about organic fruit deliveries as the cornerstone to your businesses health and wellness program? Contact us here!
Organic Veggie Report
The selection of vegetables right now is pretty nice. The bunched broccoli from Josie’s Organics in Watsonville is beautiful. Add some to a salad or design a beautiful dinner around it. The purple fair trade brussels sprouts from Covili organics were a huge hit last week. Supply is very limited this week though. Local TomateroCelery is as good as it gets. Share some with a friend or family member and watch them be amazed at just how flavorful celery can be. Fresh garlic is available this week in 3oz retail packs from Christopher Ranch. They usually have 3 big bulbs in them. Local asparagus from Coastal View Produce is abundant right now. Not sure prices will be much lower this year. We have the standard size which is not too thick and not too thin. Let us know which you prefer!
Be well and thank you for helping Golden Gate Organics support local organic farms. Follow us on Instagram!
There is nothing more comforting than a warm homemade meal on a cold night. This warm salad, using fresh, seasonal winter veggies and citrus fruit, will delight your senses and taste buds. And give you a healthy boost of vitamin C!
Here at Golden Gate Organics we make wellness a priority; for our customers, for ourselves, for the planet and even for our pets! Here are several of our favorite blogs on how to be your best self and how to create an environment of wellness in every area of your life.
It’s all About the Gut
Have you been hearing a lot about gut health and how it affects your entire body? The food you eat can have a huge impact, not only on your physical health but also your mental health. Here is how to Boost your Mood with Food and also the Benefits of Mindful Eating.
Sweet, Sweet, Sleep
Adequate, quality sleep is one of the best things you can do for your mood, your immune system and your overall quality of life. Check out these Natural Ways to Sleep Better.
Why not Wellness at Work?
Corporate wellness has come into focus recently and it makes sense. Healthy employees benefit their companies by having less sick days, being happier and also being more productive. Here is why we think a wellness fair or a corporate farmers market is a great next step to take for your corporate wellness program and how we can help!
The holiday season is upon us and with it, tons of delicious food. If you are vegetarian or just trying to add more plants into your holiday feast rotation, try one of these incredible vegetarian friendly, plant-based recipes from our friends at Twists and Zests!
This Mixed Green Spread is a great way to use up leftovers to create a yummy dip with veggies or potatoes wedges and can also be used as a pizza topping!
Have you seen that funny looking broccoli in the store recently? Well it’s called Romanesco, and it is delicious! Try it in this Romanesco and White Bean Pasta dish, it will satisfy even your meat-eating friends.
Beets are a sweet root vegetable full of important vitamins and minerals.
Beets help with detoxing, lowering blood pressure, and improving heart health They can increase energy levels and stamina as well as boost brain functions.
The root and the green tops are full of healthy nutrients. Eat beets hot or cold, in salads or in soups to get the full benefit of their natural nutrients.
Here are 15 health benefits associated with beets according to science.
1. Beets are a source of valuable nutrients and fiber
Beetroot contains vitamins A,C,and B group. They are a good source of calcium, iron magnesium, potassium, manganese and fibre. The main health benefit of beets comes from the pigment betalain that gives them the deep rich colour. Beets are a unique source of phytonutrients called betalains Betalains have powerful anti-oxidants and inflammatory properties.(2) Beets are also a source of beneficial flavonoids called anthocyanins. They are low in calories and contain no cholesterol but have a high sugar content. (3)
Eat beets and improve your overall health and diet.
2. Beet greens are edible
Beet greens, the leafy part of the vegetable are the healthiest part of the plant. They contain the vitamins and minerals found in the root as well as, fibre, vitamin B6, and have significant amounts of vitamin A and C, calcium and iron. The beet greens have more iron than spinach. Beet greens and beets keep your body fueled, they increase your efficiency and let your body make the best of the food you eat.
The leaves of the beetroot contain all the minerals and vitamins of the root and are very healthy to eat.
3. Beets can lower blood pressure
The inorganic nitrate content of beets is converted to nitric oxide which helps improve blood flow. This is beneficial on the cardiovascular system and helps reduce blood pressure and improve blood flow. Participants in a study found that within 6 hours blood pressure levels were significantly lower.(4) Drinking beet juice may help reduce blood pressure in a matter of hours. One study found that drinking a glass of beet juice lowered systolic blood pressure by an average of 4 – 5 points. The benefit comes from natural nitrates converted to nitric oxide in your body. Nitric oxide dilates blood vessels, Improves flow of blood and lowers blood pressure.
Natural nitrates in beets improve blood flow and lower blood pressure.
4. Beets fight inflammation
Beets can help fight inflammation. They are a source of betaine which protects cells from environmental stress. Eating beets regularly has a powerful effect due to their anti-inflammatory properties. Choline is a very important versatile nutrient of beetroot. It maintains the structure of cellular membranes, assists with the absorption of fat and reduces chronic inflammation. You can boost the anti-inflammatory potential of beets by preparing beet juices as a healthy way of taking advantage of all beets have to offer. The anti inflammatory effects of beets have been linked to cancer by helping fight tumors.
Eating beets regularly gives your body powerful anti inflammatory properties.
5. Beets boost stamina and energy levels
Beets have significant amounts of carbohydrates to provide fuel for energy and sports activities. Researchers have noticed that oxygen intake increases by up to 16% in stamina for exercise. The high nitrate content of beets is converted into energy which is safe to ingest because of its vegetable form. Researchers have said that beetroot can improve the cycling performance in healthy adults.(10)
Beets improve an athlete’s workout with the increase in oxygen to the blood and reduces blood pressure improving the physiological response to exercise. The improved oxygen delivery gives runners a performance boost. (5) Studies show nitric oxide increases the efficiency of the mitochondrial (energy powerhouse.(6)
Beets convert into energy and provide performance boosts for athletes.
6. Beets are good for heart health
The nutrient betaine found in beets lowers levels of homocysteine which can be harmful to blood vessels. Eating beetroot helps prevent cardiovascular diseases as the fibre in beets strip excess LDL cholesterol from the walls of the blood vessels and eliminates it from the body quickly. The presence of folate-vitamin B9 in beets has a therapeutic effect on the heart and betaine the betaine helps alleviate angina pain, shortness of breath, reduction of blood pressure and an improvement to the vascular system. (7) Antioxidants in beets prevent the deposition of bad cholesterol in the walls of the arteries and protect the heart from potential heart attacks. (8)
Eating beets helps to prevent cardiovascular disease and protects the heart from potential heart attacks.
7. Beets have anti cancer properties
The cancerous cell growth in lung, skin and colon cancer can be counteracted by the pigment betacyanin is obtained from drinking beet juice. Beetroot extract is being studied for use in treating pancreatic cancer, breast and prostate cancer. Studies show that betalains are good at protecting the body against developing some cancers like lung,stomach, colon and breast cancer.(9) The rich red colour of the beets comes from betacyanin, a plant pigment that some research indicates might help defend cells against harmful carcinogens. The unique fibre found in beets may be linked to a lower colon cancer risk.(10)
Beets support detoxification of the whole body and strengthen the immune system. Beetroot extract helps to get rid of free radicals from your body’s cells.
Studies have shown that beetroot is one of the most potent antioxidant drinks of all the vegetable and fruit juices. The betalin pigments in beets assist the phase two detoxification process. Broken down toxins are bound to other molecules so they can be excreted from your body. This helps purify your blood and your liver.
Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are two best studied betalains and both have been shown to provide antioxidant, anti-inflammatory and detoxification support.
Beets can help detoxify the whole body and strengthen the immune system.
9. Beets are good for liver health
The betaines contained in beet juice stimulate the function of the liver. Extracts of beetroot help prevent fat accumulating in the liver. This reduces oxidative stress levels.Beet juice is a very effective way to help your liver to get rid of damaging toxins. The methionine and glycine betaine help keep fatty acid from building up in the liver.(11) The betaine in beets energises the functions of the liver cells and helps to protect the liver bile ducts. (12)
Beet juice is an effective way to help your liver get rid of damaging toxins.
10. Beets can reduce the risks of birth defects
Beets are very good for pregnant women as they are a rich source of vitamin B folate. This vitamin helps in the development of the infant’s spinal column. A deficiency of folate could lead to a variety of conditions called neural tube defects. The vitamin B folate lowers the dangers of birth defects in babies.
The vitamin B folate in beets is very good for pregnant women as the vitamin B helps in the development of the infant’s spinal column
11. Beets reduce the risk of strokes
A deficiency of potassium in the body increases the risk of strokes and so the beetroot that is rich in potassium is recommended to improve heart health. Potassium relaxes the blood vessels and reduces blood pressure throughout the body. Blood clots are less likely to form when blood pressure is reduced and vessels and arteries are no longer contracted.
Beetroot, rich in potassium, improves heart health and reduces the risk of blood clots.
12. Beets supports mental health
Beets are a good source of folate, also known as B-9 it is important for good brain health. Folate works with B12 to help iron function in your body and produce red blood cells. The nitric oxide produced from beets helps increase blood flow throughout your body. This improves blood flow to the frontal lobes of the brain.(5) Blood flow to the brain decreases with age and this can lead to a decline in cognition. Drinking beet juice can improve oxygenation to the brain slowing down the process of dementia (6) Beets have high levels of tryptophan that keeps you relaxed and calm. They also contain betalain used in anti-depressants.(13)
Beet juice can improve oxygenation to the brain slowing down the process of dementia.
13. Beets will strengthen the immune system
Beets are high in immune boosting vitamin C, fibre and essential minerals like potassium that is essential for the health of nerves and muscle function.Beet greens may help boost bone strength and strengthen your immune system by stimulating the production of antibodies and white blood cells.
Beets provide the immune boosting vitamin C with fibre and essential minerals that stimulate the production of antibodies.
14. Beets can act as an aphrodisiac
Beets contain significant levels of the mineral boron which is directly related to the production of human sex hormones.(14) This leads to a boost in libido, increased fertility, sperm mobility, and a reduction of frigidity in the bedroom.
The boron in beets boost libido and the production of human sex hormones.
15. Beets have anti-aging properties too
Beets can help prevent age related cataracts and reduce macular degeneration with its vitamin A, a powerful antioxidant substance that can defend the eye against free radicals. They can help prevent kidney damage as they get rid of free radicals that can cause kidney disease. Many studies indicate that eating more plant foods like beetroot decreases the risk of obesity, diabetes and heart disease. It promotes a healthy complexion and hair. The unique pigment antioxidants in this root can lower cholesterol levels within the body and have anti ageing effects.
Beets are a unique plant food that have a powerful impact on the body in many different areas leading to a healthier life.
Different ways to prepare beets:
Juice your beets, blend with fresh orange, mint, pineapple and ginger. Blend and strain.
Grate beets and add to a coleslaw or salad.
Top toast with goat’s cheese and sliced beets.
Slice pickled beets and add to a salad.
Raw beets sliced and served with lemon and a sprinkle of chilli pepper.
Jen is a former Fortune 500 product manager and now even busier work at home mom of four. She has a keen eye for what makes a product tick from her more than 20 years of industry experience. She has a battery of tests she uses to test products against one another. In her little free time she loves yoga, hiking and travelling (she has been to 85 countries so far). She is also an aspiring cook who recently graduated from Le Cordon Bleu Paris, and specializes in contemporary cuisine and breadmaking.https://www.jenreviews.com/
Did you know that on average each of us makes around 200 decisions about food each day? These decisions include not only what we choose to eat, but also when, where, why and how we choose to eat. And, in today’s world, we have more options than ever when it comes to answering these questions.
Practicing mindfulness when making these food-related decisions can have a positive impact on your overall health and wellness. Eating mindfully has been shown to offer benefits like weight loss, improved appetite control, and healthier eating habits. Let’s dive deeper into the topic of mindful eating.
What is Mindful Eating?
The idea of mindful eating is based on the Buddhist concept of mindfulness. This concept stresses the importance of staying focused on the present moment rather than getting lost in thoughts of the past or future. Practicing mindfulness and mindfulness meditation can provide many wellness benefits including improved emotional resilience, improved decision-making skills, and decreased depression and anxiety.
When it comes to eating, mindfulness can help you to gain control of your eating habits. Mindful eating teaches you how to recognize your body’s natural hunger cues which encourages you to eat only when you’re truly hungry. Eating mindfully also encourages you to make intentional decisions when deciding what to eat. Here are some key questions that mindful eaters should consider when making food-related choices:
Am I truly hungry?
What beneficial nutrients does this food provide?
Where does this food come from?
How to Practice Mindful Eating
It’s easy to start eating mindfully. The most basic rule of mindful eating is to eat only when you’re hungry and to stop eating once you’re full. You should also eat slowly and avoid distractions like cell phones and TV while eating. Another key aspect of mindful eating is engaging your full range of senses. Pay attention to how your food looks, smells, feels, and tastes.
The Benefits of Mindful Eating
Mindful eating has been shown to provide many health benefits including:
Weight loss. Because mindful eating encourages you to make better decisions about food, it can lead to weight loss in the long run. Since eating mindfully encourages you to choose foods that provide beneficial fuel to the body, you’re more likely to choose healthy, nutritious foods over processed foods that contribute to weight gain.
Appetite control. Mindful eating helps you to control your appetite and eat fewer calories by encouraging you to slow down and enjoy the full experience of eating a meal. Slowing down allows your brain time to catch up and recognize when you’re satisfied.
Better eating habits. Mindful eating makes it more difficult to engage in unhealthy eating behaviors like binge eating, emotional eating, and external eating (eating in response to your environment). This is because each of these behaviors tends to be impulsive, and mindful eating encourages you to slow down and consider your choices.
Mindful eating is one of the most effective ways to improve your eating habits. By adopting mindful eating habits like eating slowly, avoiding mealtime distractions, and staying present throughout the experience of eating, you can begin to make better food-related decisions.
Kendria Patterson is a freelance health and wellness writer and digital marketer. She has a passion for writing content that inspires others to live happier, healthier lives. Some of her favorite topics include nutrition, fitness, mindfulness, and self-care. Learn more about her online at www.kendriawrites.com.
Most of us understand that the foods we eat have a direct impact on our physical health and well-being. But, did you know that the foods you eat can also affect your mental health?
The relationship between food and mental health becomes obvious when you step back and consider how much our moods guide our food choices–there’s a reason why we tend to reach for comfort foods and desserts during stressful moments.
There are many foods that can have a positive effect on your overall mood and mental health. Improved nutrition has been shown to boost the effectiveness of traditional mental health treatment methods, particularly for people who deal with depression or anxiety. And, even if you don’t live with one of these conditions, eating enough of the right foods can still positively affect your mood.
Here are a few nutritional tips that can help you experience the mood-boosting power of food.
Reduce Your Sugar Intake
Although eating sugar can give you a rush of happiness in the moment (especially if you have a major sweet tooth!), regularly eating large amounts of processed sugar can increase your long-term risk of suffering from depression and anxiety. A 2017 study that examined the sugar intake of over 20,000 people found that participants who ate more than 67 grams of sugar per day increased their risk of suffering from depression or anxiety by 23% over a period of five years.
Try The Mediterranean Diet
The Mediterranean diet has been shown to offer a variety of mood-boosting benefits. This diet involves eating plenty of healthy fats, which can be found in foods like fatty fish, avocados, and olive oil. The Mediterranean diet also encourages eating plenty of leafy green vegetables like spinach and kale. And, it’s also important to limit your intake of sweets and alcoholic drinks while following the Mediterranean diet.
Many of the foods that are commonly enjoyed by those who follow the Mediterranean diet have been linked to improvements in mood. Healthy fats are often an excellent source of omega-3 fatty acids which are crucial nutrients for a healthy brain. And, leafy green vegetables can be a great source of the B vitamin folate, which helps to regulate serotonin, a hormone that plays a key role in regulating our emotions. Deficiencies in this nutrient have been linked to increased rates of depression.
Add More Omega-3 Fatty Acids to Your Diet
Omega-3 fatty acids play a vital role in brain health, so, it’s not surprising that deficiencies in omega-3 fatty acids have been linked to mental health issues like depression, anxiety, and memory loss. Omega-3 fatty acids are most commonly found in fatty fish and seafood, but other great sources of this nutrient include:
Eating foods that contain magnesium is essential for your physical and mental health. This nutrient plays a key role in the production of serotonin, and low levels of magnesium can lead to fatigue, bad moods, and increased stress levels. Low magnesium levels have also been linked to depression. You can add more magnesium to your diet by eating foods like:
The connection between food and mental health is one that should never be ignored. That’s why it’s important to fuel your body with foods that offer plenty of beneficial nutrients to maintain your physical and mental health. Eating more healthy foods like avocados, leafy green vegetables, and nutritious fruits can help you live a happier and healthier life in more ways than one!
Kendria Patterson is a freelance health and wellness writer and digital marketer. She has a passion for writing content that inspires others to live happier, healthier lives. Some of her favorite topics include nutrition, fitness, mindfulness, and self-care. Learn more about her online at www.kendriawrites.com.