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Nutrition for Academic Success!

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Eating a healthy, balanced diet helps to improve not only your physical health but your mental health and your academic performance as well! With finals weeks coming up, I think we all could do with an extra boost to our academic performances. Tips for optimizing your diet to increase focus and brain power: Nourish Your Brain & Body Eat balanced meals that contain protein, whole grains, fruits and vegetables. Try avoiding large meals that can make you feel tired and unfocused, especially right before studying or going in to take a final. Opt for foods that are high in nutrients and keep snacks like granola bars, fruits, hummus and carrots close by for a quick energy booster. Stay Hydrated! Dehydration can lead to fatigue, poor communication, and difficulty with memory. Make sure to drink plenty of water throughout the day to keep your brain functioning optimally. Limit Caffeine and Sugar Intake As tasty and tempting as they are, try to stay away from sugary snacks, coffees, and ene...
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Getting your gut health STARTED!

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                         April 1 st  marks National Sourdough Bread day! Baking sourdough bread using a sourdough starter has recently become a HUGE trend on social media. Sourdough starters are perfect blend of baking and science, with an intricate process to create delicious baked goods that has invited so many people to try for themselves! The process can be a little daunting….. so let’s talk about the basics of sourdough starters and the health benefits that come with it, so you’re ready to celebrate on April 1 st !!   What IS sourdough starter?  Sourdough starter is simply made by combining flour and water, which overtime begins to ferment and allow wild yeast and bacteria to grow. The yeast and bacteria are able to feed on carbohydrates that come from the flour with the hydration coming from the water. This is why flour is used to “feed” the starter, allowing it grow and ferment further which...
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A Guide to Gut Health

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  The term “gut heath” is commonly used when discussing one’s overall health, but what does it actually mean? Gut health is the overarching term that is used to describe the status of the microbiome within the small intestine, or the “gut”. This gut microbiome contains various types of both harmful and healthful bacteria, fungi, and other tiny microorganisms that play a large role in one’s overall health. This balanced mix of microorganisms work together to digest nutrients, produce vitamins, decrease inflammation, and fight off infections. However, if there is an imbalance between the amount of one’s healthy and harmful microorganisms, it can lead to the development of Inflammatory bowel Disease (IBD), autoimmune disorders, cardiovascular disease, insulin resistance, and obesity. The good news is – we can control the types of microorganisms that grow within our gut microbiomes to ensure optimal health by adjusting the foods we eat. There are two major categories of food that are p...
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The Greek Way to Easter

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We've finally made it to spring! Though the calendar and the weather may not agree on that, this is a big time of year for my family because it's also Easter season. Not only is Easter a bit later this year, Greek Orthodox Easter and Easter for other Christian denominations are actually on the same day. This doesn't typically happen but it's always interesting when it does, especially for families like mine who celebrate both. There aren't too many differences between the two, but the food at Greek Easter is something that may be unfamiliar to some. It's one of my favorite meals of the year and has a lot going on nutritionally! Here are just a few of the items that were on our menu last year and all of their great benefits. Main Entree: Lamb Meat My family does not mess around when it comes to the lamb. It's one of the most nutrient-dense red meats, coming in at 23 grams of protein and only 160 calories for a 3-ounce serving. It's also rich in so many mi...
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Ew ! Warm Lemon Water ?

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Picture from FreePik  I've heard a lot of people hate on my hot water and lemon in the morning/evenings and I'm here to tell you why I love it. Starting the day with a warm cup of water and lemon is so refreshing and easy to make. There are so many benefits to drinking hot water with lemon.  1. Boosts Hydration : drinking warm water and lemon in the morning helps increases hydration after your body had a full night's sleep. It kickstarts the metabolism to prepare for the rest of the day.  2. Promotes Clear Skin : ever since drinking hot water and lemon, I have noticed changes in my skin. Lemons are high in antioxidants which can help support healthy skin. A mix of hot water and lemon reduces inflammation, blemishes, and increases the collagen production in the skin.  3. Rich in Vitamin C : lemon is high in Vitamin C which helps boost immune health and maintain healthy skin 4. Supports Digestive System : warm water with lemon stimulates the digestive system and decrea...
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Quench Your Spring: A Fresh Take on Staying Hydrated

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  Spring is finally here, and we're all ready to shake off those winter blues and get outside. But before you lace up those hiking boots or grab your gardening gloves, let's talk about something super important: staying hydrated! As the days get longer and we spend more time outdoors, our bodies need more fluids than you might think. Even though it's not summer yet, spring activities can leave you surprisingly dehydrated. In this blog, I'll share some easy tips on why hydration matters right now, how much water you actually need, some tasty spring foods that help keep you hydrated, and fun ways to make drinking water less boring. Let's make sure you're ready to enjoy everything this beautiful season has to offer ! Why Hydration is Important in Spring With the arrival of spring comes an increase in outdoor activities and higher temperatures. When we sweat more, our bodies lose fluids that must be replaced to prevent dehydration. Staying hydrated is vital ...
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Scale Up Your Health: Why Fish Fridays During Lent Are a Win-Win

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  Scale Up Your Health: Why Fish Fridays During Lent Are a Win-Win Hey there, fellow Lent observers! As we navigate another season of "Fish Fridays," I've been thinking about how this religious tradition actually has some amazing health perks. If you're like me, you might sometimes view these meatless Fridays as a sacrifice, but I've realized they're a blessing in disguise. Swapping your regular protein for seafood once a week isn't just about following tradition—it's a fantastic opportunity to load up on nutrients that many of us don't get enough of in our regular diets. The Nutritional Benefits of Eating Fish Rich in High-Quality Protein Fish is among the best sources of complete protein available, containing all nine essential amino acids that our bodies cannot produce on their own. A typical 3-4 ounce serving of fish provides about 20-25 grams of protein, comparable to other animal proteins but often with fewer calories and saturated ...
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