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Roasted Garlic Cottage Cheese Alfredo Sauce

Ingredients:

  • 1 cup lactose-free cottage cheese (such as Good Culture or Green Valley Organics)
  • 1 head garlic
  • 1 1/2 cups unsweetened cashew milk
  • 1/2 cup grated Parmesan cheese
  • 2 tablespoons ghee
  • Sea salt and freshly ground pepper to taste
  • ¼ teaspoon freshly ground nutmeg
  • 1 pound boneless skinless chicken breast
  • 1 teaspoon Healthy in a Hurry Cajun Seasoning
  • 2 8-ounce boxes grain-free pasta (such as chickpea or cassava), cooked al dente
  • Optional: fresh parsley or basil for garnish

Dairy-Free (DF) Option: Use dairy-free ricotta and butter brands such as Miyokos and Kite Hill

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. Cut the top off a head of garlic to expose the tops of the cloves.
  3. Drizzle with olive oil, wrap and cover tightly with tin foil, and roast for about 30-40 minutes until the garlic is soft and fragrant. Allow to cool, then squeeze out the roasted garlic cloves.
  4. While the garlic roasts, season...
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6 Ways to Prevent Cognitive Decline in Aging

Just like our bodies, our brains also need exercise. According to functional medicine expert Dr. Will Cole, he sees patients in their 40s and 50s and many ask him if there are ways to exercise their brain and stave off cognitive decline in their 70s and 80s. He tells us in this article that there are some simple ways to exercise your brain, based on peer-reviewed research, that may strengthen your cognitive skills.

1. Fast

Fasting might seem like an exercise for your body, but your brain reaps a good portion of the health benefits from fasting. A study published in the Trends in Cognitive Sciences journal suggests that continuous consumption of food causes changes in epigenetic molecular DNA and protein that negatively impact cognition. 

Allowing your body to fast for at least 14 hours overnight is one of the best ways to reverse this cycle and exercise your brain’s repair mechanisms. Experts call this non-eating period “intermittent fasting” or...

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Getting Back to Moving More

If you were cooped up all winter and did not get much physical activity, it’s time to get back to being active again. It’s not just because spring is here but because our bodies need the movement. Perhaps you find yourself coming across barriers to getting more physically active. Whatever they may be, here’s a helpful article from Harvard Health to get you going again. 

Moving more: What's in it for all of us?
We're all supposed to strengthen our muscles at least twice a week and get a total of at least 150 minutes of weekly aerobic activity (the kind that gets your heart and lungs working). But fewer than 18% of U.S. adults meet those weekly recommendations, according to the CDC.

How can choosing to become more active help? A brighter mood is one benefit: physical activity helps ease depression and anxiety, for example. And being sufficiently active — whether in short or longer chunks of time — also lowers your risk for health problems like

  • heart...
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Mediterranean Lemon Chicken Soup

healthy recipes rise soup Apr 12, 2024

Ingredients:

  •  1 tablespoon olive oil
  • 1 large shallot, finely diced
  • 3 garlic cloves, minced
  • 1 teaspoon sea salt
  • 2 small zucchini, grated
  • 1 teaspoon fresh thyme, plus extra for garnish
  • 4 cups pulled leftover cooked chicken, skinless (pasture-raised if possible)
  • 5 cups chicken broth
  • 2 pasture-raised egg yolks*
  • 3 large lemons, juiced (about cup)
  • 3 cups cauliflower rice
  • ¼ teaspoon fresh ground black pepper

 

Directions:

1. Melt the olive oil in a large pot over medium heat. Once the oil is hot, add the shallots, garlic, and salt. Cook until translucent, about 1 minute, stirring constantly to avoid burning.

2. Add the grated zucchini and cook for another minute until softened.

3. Add the thyme, chicken, and broth. Bring to a boil then reduce to a simmer. Cover and simmer for 10 minutes.

4. While the soup is simmering, prepare the egg yolk in a bowl and the lemon juice in a separate bowl. Make sure that one of the bowls is large enough to add some liquid from the hot...

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Fudgy Almond Butter Brownies by Dr. Hyman

healthy dessert rise Apr 05, 2024

Ingredients:

Brownies

  • 2 tablespoons ground flax seeds
  • 6 tablespoons water
  • 2 tablespoons coconut oil, divided
  • 1 cup almond butter
  • cup coconut sugar
  • 1 teaspoon vanilla extract
  • cup maple syrup
  • ¼ cup cassava flour
  • ¼ cup 100% cacao powder, unsweetened
  • 1 teaspoon baking soda
  • Pinch of sea salt

Optional Topping

  • 1 tablespoon coconut oil
  • 2 ounces 100% cacao chocolate bar, unsweetened
  • Pinch of coarse sea salt

 

Directions:

1. Preheat the oven to 350°F and line an 8x8 baking pan with parchment paper. Grease with 1 tablespoon of coconut oil and set aside.Combine the flax seeds with water in a small bowl and set aside.

2. In a mixing bowl, mix almond butter and coconut sugar together, until incorporated, then add the vanilla extract, maple syrup, and flax/water mixture. Mix until combined.

3. Add the dry ingredients into the wet ingredients. Fold it all together and stir until no lumps remain. The mix should be sticky.

4. Pour the brownie batter into the prepared...

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Six Ways to Practice Mindful Awe Walks

Since the early 2000s, psychologists have been studying and learning the science of awe - an overwhelming, self-transcendent sense of wonder and reverence in which you feel a part of something that is vast, larger than you, and that transcends your understanding of the world. According to Psychology Today, your feelings of being diminished connect you to something larger. There’s a tremendous openness and freedom that comes when you consider yourself a speck of dust in the midst of the universe or a grain of sand on an expansive beach. You don’t stand in the way of anything, and you don’t overcrowd or obstruct anything. Instead of trying to be “all that,” you’re humbled by the spaciousness and your smallness, yet at the same time you feel bigger than life. Studies show that in an awe state, you feel the presence of something larger than you. You’re engaged with the expansiveness of the external world, less focused on yourself and more on...

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How to Develop Emotional Self-Regulation

All of us have probably at some point thought that if we could take back what we said or did, things would be different. Or perhaps we acted impulsively because we were carried by our emotions and we reacted without thinking. Being emotionally dysregulated might look like having abrupt changes in mood, binge eating, crying spells, emotional outbursts, persistent interpersonal conflict, aggression or violent outbursts, self-harm, substance use disorder, or poor tolerance for frustration.

Emotional self-regulation is something that we need to practice regularly so we don’t get to the point of blowing up or falling apart. Here’s an article from Healthline that talks about emotional self-regulation and includes tips and techniques we can apply. 

What is emotional self-regulation?
Emotional self-regulation is the ability to modify or control your thoughts, emotions, actions, and words, explains a 2022 research review. Self-regulating your emotional state can stop...

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Four Ways to Bring Joy Through Play

healthy mindset joy play rise Feb 01, 2024

Oliver Wendell Holmes said, “We do not quit playing because we grow old; we grow old because we quit playing.” Age should not be a hindrance for us to keep playing. When we play we actively engage our minds and bodies. We become mindful of what we’re doing. When we play we are energized and our mood shifts to a lighter, more joyful one. We might have forgotten how to play but we can certainly bring back this nature that’s innate to us. This article by clinical psychologist Beth Kurland from Psychology Today teaches us how to bring back playfulness and therefore joy into our lives.

Play for grown-ups can come in many flavors, and we each need to listen to our own inner signals to find what brings out our playful spirit. While board games, adult recreational sports (e.g., tennis, pickleball, softball), puzzles, and online games can be a source of play and fun, there are so many other ways that adults can incorporate moments of play and playfulness into their...

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Chicken and Butternut Squash Casserole

healthy dish rise veggies Jan 27, 2024

Ingredients

  • 1 tbsp extra-virgin olive oil
  • 1½ pounds organic chicken breast, cut into bite-size cubes
  • ½ tsp sea salt
  • 1 tsp granulated garlic powder
  • 1 tsp onion powder
  • 1 tbsp Italian seasoning
  • 3 tbsp ghee
  • 1 cup leeks, chopped (white and light green parts)
  • 3 cups butternut squash, peeled and cut into cubes
  • ½ pound brussels sprouts, quartered
  • ½ cup unsweetened cranberries
  • 1¾ cup pecans, chopped

 

Directions

  1. Pre-heat oven to 350°.
  2. Heat olive oil in a large sauté pan over medium heat.
  3. Season chicken with salt, garlic powder, onion powder, and Italian seasoning.
  4. Place in the heated pan and sauté for 5 to 7 minutes. Transfer chicken to a plate and set aside.
  5. Place ghee in the same pan, add the leeks, and cook for 3-5 minutes until softened.
  6. Add chicken, butternut squash, brussels sprouts, cranberries, pecans, and chicken and mix gently. Cook for 5 minutes on low heat.
  7. Transfer all the ingredients to a casserole dish and...
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What To Do When You're Not Motivated

One of the reasons why we don’t meet our goals is because we lack motivation. When we’re not motivated things don’t happen - the house doesn’t get cleaned, we don’t get to finish a project in time, we don't get to work out. There are ways to get out of the unmotivated rut and this list from Verywell Mind gives you some ideas.

Act as If You Feel Motivated
You may be able to trick yourself into feeling motivated by changing your behavior. Act as if you felt motivated, and your actions may change your emotions. For example, rather than sit on the couch in your pajamas all day waiting for motivation to strike, get dressed and get moving. You might find that taking action will increase your motivation, which makes it easier to keep going. So ask yourself, “What would I be doing right now if I felt motivated?” Consider what you’d be wearing, how you’d be thinking, and what actions you’d be taking. Then, do these things,...

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