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6 Reasons Adult Coloring Is Good For You

4/24/2017

 
Do you remember the excitement of opening a new box of Crayola crayons as a child? For me, there was something just so wonderful about a new box of sharp crayons and that wonderful smell. Just smelling crayons today transports me back to my childhood! I’m sure you have noticed that adult coloring has become all the rage lately. Why? There are actually a lot of reasons coloring is good for you and why you may consciously or subconsciously find it so rewarding. Read on to learn more!
Coloring draws your attention away from yourself and your worries or repetitive thoughts and into the present moment.
Coloring focuses your mind

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Health Benefits of Lemons

10/18/2016

 
Lemons are an amazing little fruit. You may not think about them much because of their sour flavor, but they are packed with vitamin C! In fact, one raw lemon (minus its peel) contains over half of your daily dose of vitamin C! This is why it has been commonly used to treat scurvy, which may make you think of pirates! Aye, matey, them there lemons will cure what ails ya! OK. Enough of the pirate talk for now!
Vitamin C aids in the production of collagen, so eating plenty of it from lemons or other sources can improve your skin texture and tone. The antioxidants in lemon water fight damage from free radicals, which helps keep your skin looking young and keeps wrinkles at bay!
Lemons help keep your skin looking young

​What vitamin C does for your body


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Superfood: Chia Seeds for Energy and More!

9/14/2016

 
Chia seeds are having a moment right now. In fact, they are one of the most talked about superfoods, but what makes them so super? They are packed with rich in fiber, omega-3 fats, protein, vitamins and minerals, all of which are necessary for energy.
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Chia seeds were originally grown in Mexico and were highly valued, even being used as money. Aztec warriors used them as an energy and endurance source and claimed that chia seeds could give them energy for 24 hours! In fact, chia seeds were known as “runners’ food” because they were used by runners and warriors when they had to run long distances or during battle.
Chia seeds help boost your metabolism and help burn belly fat!
Chia seeds are great for energy!
A recent study in Journal of Strength and Conditioning found that chia seed provided the same energy benefit as a sports drink without all the added sugar or sugar substitutes.
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An added benefit is that chia seeds help boost your metabolism and help burn belly fat! Studies show that by adding chia seeds to your diet, you can actually lower your visceral adipose tissue (or belly fat), which contributes to a lowered metabolism. Chia seeds also absorb a lot of water, so they help keep you hydrated and keep you feeling full for longer. They are also high in Zinc, which increases leptin, a hormone that your body uses to regulate your appetite.
Keeping skin healthy and young, Keeping your digestive system regular due to its high fiber content, Regulating cholesterol and lowering blood pressure, Lowering inflammation, Preventing diabetes, Keeping bones healthy and strong, Building muscle, Fighting breast and cervical cancer, Keeping teeth healthy
Chia seeds are loaded with health benefits

​Added benefits of chia seeds:

  • Keeping skin healthy and young
  • Keeping your digestive system regular due to its high fiber content
  • Regulating cholesterol and lowering blood pressure
  • Lowering inflammation
  • Preventing diabetes
  • Keeping bones healthy and strong
  • Building muscle
  • Fighting breast and cervical cancer
  • Keeping teeth healthy
You can soak chia seeds, grind them, or eat them whole. You can also try one of these recipes!
Add chia seeds to your salad!
There are several ways to eat chia seeds.
  • You can soak them. Mix 1 ½ tablespoons of chia seeds into one cup of water or other liquid. Let them soak for 30 minutes to 2 hours.
  • You can grind them. Use either your coffee grinder or Vitamix. It can be used in gluten free recipes to help bind your flour. Just make sure you store any ground seeds in an airtight container in either the refrigerator or freezer.
  • You can eat them whole. Just be aware that can get stuck in your teeth, so have a toothbrush and floss ready!

Chia Seed Recipes

Banana Mango Smoothies
Chia Fresca
No Bake Chia Energy Bites
No-Cook Overnight Chocolate Pudding

Spinach for Beautiful Skin & Hair

8/31/2016

 
​When you think of spinach, do you think of Popeye? Well, spinach does a lot more than give you big muscles! Spinach is great for your skin and hair! It helps keep your hair moisturized, and helps all body tissues, including skin and hair be healthy and grow by increasing collagen. It also contains iron, which prevents hair loss due to deficiency.
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Spinach is great for skin and hair!
Spinach is low in calories, yet high in vitamins and minerals that your body needs.  Spinach contains magnesium that helps reduce the effects of stress on the body by keeping your blood pressure from spiking, says Beth Reardon, R.D., director of integrative nutrition at Duke Integrative Medicine in North Carolina.  By eating 3 cups of spinach, you consume 40 percent of your body’s daily magnesium needs.
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Spinach is full of chlorophyll, which helps block certain carcinogenic compounds generated from grilling. So, the next time you grill out, enjoy a delicious spinach salad on the side! Spinach also helps prevent asthma, improve bone health and promote regularity.
1 cup of raw spinach contains:
  • 7 calories
  • 0 grams fat
  • 0 grams cholesterol
  • 24 mg sodium
  • 1 gram fiber
  • 1 gram protein
  • 56% daily value of Vitamin A
  • 14% daily value of Vitamin C
  • 5% daily value of Iron
  • 3% daily value of Calcium
  • It also contains Vitamin E, Vitamin K, Thiamin, Riboflavin,  Vitamin B6, Folate, Phosphorus, Potassium, Copper and Manganese.

Is White Tea The Fountain of Youth?

8/22/2016

 
White tea could help you live a longer life, a study has found.  Antioxidants contained in white tea may help reduce your risk for skin aging, cancer and arthritis.  White tea is uncured and unfermented.  One study has found that white tea has more cancer-fighting  properties than other more processed teas.  Other studies show that white tea thins the blood and improves artery function, thereby reducing the risk of stroke.  
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White tea also contains a specific type of antioxidant called Catechins.  Catechins actually lower bad cholesterol and increase good cholesterol.  This helps prevent hardening of the arteries.  Researchers have also discovered that people who drink 2 or more cups of tea a day are 50% less likely to die after a heart attack. 
​White tea has been found in some studies to  increase bone density.  White tea also contains antibacterial and antiviral properties, which improves your immune system function.  This helps your body guard against the common cold and flu.  It also kills the bacteria that cause tooth decay and plaque.  A cup of tea a day could make a difference in your health and beauty!
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    Tonya Cruz

    I am a Duke Integrative Medicine trained Health Coach located in Charlotte, NC. I hold a B.S. and M.A. in Wellness Management. I have a passion for health and for helping others achieve the healthy life they desire.

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