Summer is on the horizon, which means getting outside! Running, walking or any work out in the outdoors needs a good pair of sneakers. And what better way to motivate yourself to move than cute sneakers! Here are five...
It's time for a collective gut check. Here, find expert-backed intel for harnessing the science in order to reap the many physical and mental health benefits of a well-balanced microbiome. Read more How to know you're guaranteed a good day? You kick it off with a delicious, fuss-free, and nutrient-rich breakfast (extra credit if caffeine is involved). Indeed, while you may think that you can get away with scarfing down a granola bar and sprinting out the door, if your stomach has anything to say about it—and it certainly will, throughout the entirety of your 10:30 a.m. meeting when you're already famished—you’ve got some room for improvement. Making sure to properly nourish yourself and the friendly bacteria that make up your gut microbiome early on in the day is more than a nice-to-do... it’s a must-do. Luckily, many good-for-your-gut ingredients are extremely conducive to quick, easy, and flavor-packed breakfasts. "Fiber, which is found in foods like oats, whole grains, legumes, nuts, and vegetables, can help prevent constipation and normalize bowel movements," says Keri Gans, RDN. Fermented foods—such as Greek yogurt, kefir, sauerkraut, and kombucha—are also key for keeping your microbiome in balance, as they offer live and active cultures known as probiotics. According to Gans, maintaining a health gut is a major part of boosting your immune system, energy levels, mood, and even your cognitive functioning. TL; DR: Eating a gut-friendly breakfast as frequently as possible is vital for your both physical and mental health in the short- and long-term. Related Stories That being said, having the time to serve up a multi-course microbiome-friendly meal before 10 a.m. is a major luxury, and it requires more energy (and brain space) than many of us have before we've got at least one latte in our system. The solution is simple: The following gut-friendly breakfast recipes, all approved by Gans, that check every box when it comes to flavor and nutritional benefits. Best part? They all require five minutes or less to prep. Get 'em while they're hot. 5 easy, gut-friendly breakfast recipes that'll start your day off right 1. Easy Blueberry Overnight Oats Photo: Two Healthy Kitchens The Greek yogurt and oats in this recipe pack a one-two punch when it comes to gut-boosting benefits: The yogurt is packed with probiotics to help balance your microbiome, and the oats in this recipe deliver a full 31 grams (!) of fiber. The blueberries, coconut, and almonds are excellent for your heart health, too, thanks to their antioxidants, fiber, and healthy fats. We love this recipe because you can make a big batch of it ahead of time, and just scoop out a single serving from the fridge on sleepy weekday mornings. Get the recipe: Easy Blueberry Overnight Oats 2. Greek Yogurt Smoothie Photo: Well Plated Talk about smoothie swoon. Not only does this stunning strawberry-hued smoothie include, you guessed it, probiotic-rich Greek yogurt, but it also calls for fiber-filled oatmeal and protein-packed peanut or almond butter. The addition of berries and bananas ups the ante on the vitamins, minerals, and fiber you’ll be ingesting to start your day. And given that hydration is a super important part of a healthy gut, it’s never a bad idea to whirl in any additional electrolyte-rich fruits or beverages you've got lingering in your fridge or freezer—you can think of this as the ultimate waste-free (and endlessly forgiving) breakfast recipe. Extra spinach you need to use up? You bet. Coconut water? Even better. Get the recipe: Greek Yogurt Smoothie 3. Savory yogurt bowls Photo: Kath Eats Eye-opening intel: Given the tartness of ingredients like kefir and yogurt, you don’t always have to go in a sweet direction in order to take advantage of their probiotic benefits. Using savory ingredients also helps you avoid any added sugars that could lead to an energy crash later in the morning. We love these savory yogurt bowls, because adding salmon to your breakfast is an excellent way to get some extra protein and omega-3 fatty acids in the morning. You can also go the vegetarian route and top your favorite yogurt brand with gut-friendly chickpeas or roasted cauliflower. Whatever flavor profile you choose, don't forget to shower your bowl with fresh (and anti-inflammatory) herbs. Get the recipe: Savory yogurt bowls 4. Cottage cheese toast Photo: A Couple Cooks Forget the avocado toast for a few minutes, fam. Instead, try making cottage cheese toast to take advantage of the protein and probiotics in creamy cottage cheese. (Okay, okay, adding avocado on top of this delicious dish would be a major power move.) Bonus points for whipping the cottage cheese, which adds a delightful twist to the texture of this easy, gut-boosting breakfast. Top your toast off with anything you want, from sliced almonds and strawberry jam to smoked salmon with cucumbers and everything bagel seasoning. Get the recipe: Cottage cheese toast 5. Five-minute breakfast quinoa bowl Photo: Running On Real Food Bored of regular old oatmeal? Same. We love swapping it out for quinoa as a base for some of our favorite gut-friendly breakfast recipes, this one being a prime example. Quinoa's deliciously nutty flavor and high fiber and protein content pairs perfectly with sweet or savory toppings, so you've got plenty of opportunity to customize. (FYI: This recipe can be made fully vegan with the use of non-dairy milk.) If you're into meal prepping, you can cook up a big batch of quinoa ahead of time and customize the resulting bowls each day. Get the recipe: Five-minute breakfast bowl Oh hi! You look like someone who loves free workouts, discounts for cutting-edge wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.
Experts Referenced
Left to right: Mary Kovoor, Quality Management & Performance Improvement Coordinator; Executive Chef Andrew Cain; and Rebecca Martin, Senior Director, Food and Dining Services; at a recent tour of the Phelps Hospital, Northwell Health FARMacy garden.
Phelps Hospital, Northwell Health is offering employees a welcome respite during difficult times with their volunteer-run FARMacy garden. The hospital-wide gardening initiative, which invites staff to grow produce for patients who are food insecure, aims to promote wellness and community building through education as well as access to healthy foods and healing spaces.
Phelps’ FARMacy initiative helps employees experience the rewards of gardening – learning new skills and stress management while adding balance to their day with fresh air and physical activity. Since the Covid-19 pandemic began, the number of volunteers in the health garden has tripled.
Using fresh ingredients harvested from the garden, Phelps’ own Michelin-star Chef Andrew Cain prepares meals to serve patients in the hospital who are food insecure. Accompanied by nutrition information and recipes, the thoughtfully crafted meals are part of Northwell Health’s commitment to redefining what food in health care can be by fostering wellness and improving patient health through good nutrition.
Phelps Hospital, Northwell Health is at 701 North Broadway in Sleepy Hollow, N.Y. and can be reached by calling (914) 366-3000 or visiting www.phelps.northwell.edu. Follow @PhelpsHospitalNorthwell on Facebook, @Phelps-Hospital-Northwell on LinkedIn and @PhelpsHospital on Twitter and Instagram for the latest news and updates.
Relief efforts are popping up in and around the New Orleans metro area in the wake of the devastating Hurricane Ida. Here's a list. Email us at vandarews@theadvocate.com if you know of others.UNITY IN THE COMMUNITY: Rock of Ages Baptist and other churches will provide 1,000 free hot meals, health checks, groceries and water, with a FEMA assistants tent. 10 a.m. Wednesday, 2500 New Orleans St., New Orleans. Volunteers needed: text UCIda to 54244.FILL THE FRIDGE: Culture Aid NOLA will distribute more than 70,000 lbs. of food, including fresh produce. Cars should line up on Marconi Drive and will and proceed on Roosevelt Mall. Walk up will be at the southwest corner on Stadium drive. 2 p.m. Wednesday at Tad Gormley Stadium, City Park, 5400 Stadium Drive.UNITED WAY: United Way of Southeast Louisiana (UWSELA) to host regional relief pop-ups to provide food, supplies and FEMA/other disaster application support via Southeast Louisiana Legal Services to vulnerable families affected by Ida. Meals will be provided in partnership with locally-owned restaurants. UnitedWaySELA.org/IdaRelief.They include, all times 10 a.m. to 1 p.m.WednesdaySt. Tammany Parish, UWSELA: Northshore Prosperity Center, 834 N. Columbia St., CovingtonJefferson Parish: 5990 Lapalco Blvd., MarreroThursdaySt. Bernard Parish: Community Center of St. Bernard, 7143 St. Claude Ave., ArabiPlaquemines Parish: Belle Chasse YMCA, 8101 Highway 3, Belle ChasseTangipahoa Parish: Our Daily Bread Food Bank, 1006 W. Coleman Ave., FridayOrleans Parish: UWSELA Parking Lot, 2515 Canal St., New OrleansWashington Parish: Catholic Charities, Annunciation Church, 517 Avenue B., BogalusaCHURCH OF THE KING: Free food and water will be distributed at the church's West Esplanade Campus via a carline, with lunch at noon and dinner beginning at 5 p.m. daily through Friday. 1405 W. Esplanade Ave., Kenner. Volunteers are needed to assist (wear red shirt) at 11 a.m. and 4 p.m.NOLA READY: Hurricane Ida Response Information, including shelter information, cooling centers, meals, water, ice. ready.nola.gov/incidents/hurricane-ida/assistance/. Text NOLAREADY to 77295 for regular emergency notices/updates.MERCY CHEFS: The disaster relief organization distributes food and ice daily at Celebration Church, 2001 Airline Highway in Metairie, and 12 other locations around the area. Go to their Facebook page for times and locations.ONLINE ACCESS: The New Orleans Public Library is opening various branches every day with access to computers. Follow NOLA Ready or text NOLAREADY to 77295 to receive locations and updates.Mental health servicesDisaster Distress Helpline: Free, confidential 24-hour helpline for anyone affected by a natural disaster, including Ida. Call or text 1-800-985-5990 to get connected with a mental health professional.Child caretakers, parents: Tulane's TIKES TeleMHC is to here to support parents and caregivers caring for young children, aged 0-6 years by providing supportive services from early childhood mental health experts; not equipped to offer emergency mental health services. medicine.tulane.edu/departments/clinical-sciences/psychiatry/research/tikes/support-parents-teachers.Tele-mental health: Ochsner Health is offering a free tele-mental health session through Ochsner Anywhere Care, online or through the app and use the code "IDATherapy." ochsner.org/ochsner-anywhere-careTo tell us about your disaster relief efforts, email vandrews@theadvocate.com.
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(BPT) - Here we are, a full school year later, and again moving into it with some uncertainty. Whether in-person or remote, masked or mask-less, there are a lot of new experiences ahead for students (and their parents). And, whether your child is entering kindergarten or high school, there is an increased focus on their physical health and mental well-being.Rest assured there are certain steps to help make a healthy transition. Sharpen your pencil and take note of these seven tips for the new school year.Make a habit of good hygiene. According to the CDC, 80 percent of common infections are spread by hand, and washing your hands is one of the most effective ways to clean any germs that may cause infections such as the flu or common cold. The second best is hand sanitizing with a 60 percent alcohol-based hand sanitizer. Encourage frequent hand washing with your children and make sure they have hand sanitizer for when they can’t get to a sink. Provide your child with their own school supplies to help minimize sharing and the unnecessary spread of germs. Good hygiene will keep your family healthy throughout the year!Feed them the rainbow. A healthy diet strengthens the immune system, and a new school year is the perfect time to add more fresh fruits and vegetables to your family’s meals. Start their day with a nutrient-rich smoothie — adding spinach or kale to a berry smoothie will likely go unnoticed, and will offer a great boost to their day. Incorporate pureed vegetables, such as cauliflower, into their mac and cheese. Create healthy sorbets or “nice” cream with frozen fruit. Healthy food fuels a healthy immune system — and a little effort goes a long way!Protect their gut. About 70-80 percent of the immune system is housed in the gut and there’s a direct connection between the gut and the brain. Improving digestive health benefits immune and mental health, so now’s the time to get gut healthy. Incorporate probiotic- and prebiotic-rich foods such as yogurt, asparagus and garlic which promote healthy digestion. Add a daily probiotic, such as delPRO, to your child’s back-to-school routine, to keep their tummies in balance. And, don’t forget, if your child is on a course of antibiotics, a probiotic will help restore beneficial gut flora.Keep them moving. Look for opportunities to get your kids moving. Exercise increases metabolic activity, mitochondria functions, better absorption from food and better blood flow that increases cell nutrition and energy supply, making all organs work better, including the brain. A walk to school, a bike ride after dinner or a weekend hike are great options for the whole family.Balance, don’t boost their immune system. A balanced immune system is optimal for well-being. That’s why it’s so important to support your child’s immune health daily. Consider an all-natural, daily immune supplement such as del-IMMUNE V that replicates the intestine’s natural immune action. It turns on and off when needed, which is exactly the type of protection your child needs now.Build in some Zzzzs. Studies show that those who don't get enough quality sleep are more prone to get sick after being exposed to a virus, such as the common cold. Adults require seven to eight hours of sleep per night; teenagers (13-18 years old), eight to 10 hours, and school-aged children (6-12 years old) nine to 11 hours of sleep. It’s important to prioritize sleep and look for opportunities to build more rest into your child’s day. Whether it's a short nap after school or settling in a little earlier each evening (remember to power down their devices before bedtime), the extra sleep will make a difference.Be positive. Anxieties are high these days, but when it comes to kids, we need to keep our cool and be positive. Maybe it’s a matter of focusing on the upside of mask-wearing, e.g., protecting the elderly, approaching social distancing with a smile or taking advantage of this found time we have to focus on what matters most — your children, your family and your health.