Cruciferous vegetables are vegetables of the family Brassicaceae such as cauliflower, cabbage, bok choy, broccoli, Brussels sprouts and similar green leaf vegetables. High in vitamin C and soluble fiber with multiple nutrients and phytochemicals, cruciferous vegetables are one of the dominant food crops worldwide. In the fall, cruciferous veggies like Brussels sprouts and cauliflower are abundant.  Perhaps you’d like to try something new?  Allow me to introduce you to some cruciferous veggies you might not have tried. Mizuna.  Also known as Japanese mustard greens, mizuna has a rich, peppery... Read More

Exercise can seem daunting, exhausting or downright impossible if you are busy…and who isn’t busy? Time and gym access are the two biggest excuses Americans cite for not working out.  Research conducted at McMaster University in Ontario, Canada, suggests that taking the stairs 30 minutes a week can give our body adequate exercise for good health. Stair climbing is a rigorous activity and previous research has found climbing stairs can burn calories two to three times faster than just walking. In the McMaster study, 17 healthy men, average age 64, were asked to walk, lift weights, and climb... Read More

In this captivating photo, two girls beam with joy at a wellness event in Boulder. Their radiant smiles reflect the boundless optimism of youth. They sport sunglasses, symbolizing a future so bright it requires shades. Framed against Boulder’s natural beauty, mountains  surround them, highlighting their connection to nature’s rejuvenation. This image encapsulates the essence of happiness and the promise of a brighter tomorrow. It’s a reminder of life’s simple joys, a snapshot of youthful exuberance, and an enduring symbol of universal hope.  Read More

So, you  eat a bowl of cereal during the Late Show.  No harm in that, right?  The answer may depend on how much of a habit late night eating is for you. Research says that eating snacks and meals late in the evening can lead to acid reflux, weight gain and even impaired memory and learning ability. In 2014, the New York Times reported that as many as 40% of Americans have acid reflux.  In addition to heartburn and indigestion, reflux symptoms may include postnasal drip, hoarseness, difficulty swallowing, chronic throat clearing, coughing and asthma. The high incidence of acid reflux is significant... Read More

Perhaps you’ve heard that sitting is the new smoking?  Sitting all day is not good for our health.  We’ve actually known this, from a public health perspective, for over 60 years. Back in the 50s, researchers studied men (yes, not much research done with women in those days) who had jobs that required them to sit, compared to those who were standing or walking during the work day. The study showed that the rates of illness and early death were highest among those who were the least active. As we are now a society of desk jockeys, it makes sense that scientists would revisit this... Read More

Scientific evidence has been growing that indicates when our need for social relationships is not met, we fall apart mentally and even physically.  An article from Psychology Today proclaimed “Social connection improves physical health and psychological well-being. One telling study showed that lack of social connection is a greater detriment to health than obesity, smoking and high blood pressure. On the flip side, strong social connection leads to a 50% increased chance of longevity.” Bowling Alone: The Collapse and Revival of American Community, a book by Robert Putnam, discusses the social... Read More

There seems to be some confusion about whether dairy should be part of the American diet.  While some dietitians recommend dairy, specifically milk, because it’s a good source of calcium and vitamin D — nutrients that contribute to bone health — researchers say that the science behind milk consumption and bone health is not conclusive.  So, what are the benefits of dairy products? While there is nutrient value to dairy products, most are available from eating other foods.  There are benefits to consuming dairy products, some of which are contrary to what we previously believed... Read More

The Environmental Working Group (EWG), a nonprofit environmental research and advocacy organization has disclosed that, when grown conventionally, strawberries are contaminated with more types of pesticides and in higher concentrations than any other produce tested by the U.S. Department of Agriculture and Food and Drug Administration. EWG analyzed test results of more than 35,000 samples of popular fruits and vegetables and found 98% of strawberries had detectable pesticide residues. While the levels were within Environmental Protection Agency limits, federal regulations are too lax and some... Read More

When I was young, my mother went to the beauty salon to get a wash and set every week.  In between salon visits, my mother did not wash her hair.  These days, Americans seem to be almost obsessed with being clean, showering one or more times per day and washing their hair daily or almost daily.  To be sure, there are circumstances when washing daily is warranted.  If you have a job that is dirty or causes you to be exposed to toxins or disease, or if you are intensely physically active on a daily basis, you probably need to shower daily. For many of us, particularly in Colorado where the arid... Read More

Being physically fit may impact your brain’s health and functionality.  A  recent study in Japan found that fitter, older men perform better mentally than less fit, older men.  The study revealed that the brains of fitter men solved problems the way younger brains do.  The prefontal cortex (PFC) is the part of the brain that governs memory, intelligence, language and vision.  The left side of the PFC  is used by younger people to understand word meaning and recognize familiar people, events and things.  In contrast, older adults use the both sides of the PFC for most mental tasks. ... Read More

Ever heard of the glycemic index?  It refers to a carbohydrate’s ability to raise blood sugar to a particular level within a given period of time. Some starchy foods have a high glycemic index that may cause high blood sugar levels after meals. Most non-starchy vegetables, fruits, and legumes have a low glycemic index. The glycemic index of a food can change depending on the variety of the food (for example, red potato or white potato), its ripeness, how it is prepared (for example, juiced, mashed, or ground), how it is cooked, how long it is stored, and the foods eaten with it. Foods on... Read More

We’ve all noticed that the sun rises later each day this time of year.  We see the change in the weather and make the accompanying changes in our food and clothing choices.  The autumn season is all about change – the leaves, the weather, our habits. Seasonal mood shifts often include less energy, feeling less social, cravings for carbs and changes in sleep habits, partly due to the change in exposure to daylight.  In the Western world, we talk about our circadian clock. The circadian clock monitors changes in day length and tells us when to feel sleepy and when to wake up and... Read More

We all have our favorite foods that we just can’t seem to live without, but what if our desire to eat certain foods is our body crying out for a specific nutrient? Food cravings can be described as a mild malnutrition, certainly not with the consequences as scurvy or other diseases related to chronic deprivation. Many who don’t eat enough whole foods or too many processed foods, suffer from a milder malnutrition that suggests nutrient deficiency.  Below is a little chart that shows some of the common cravings associated with nutrient deficiency. Craving Deficiency Eat this…. Chocolate Magnesium Nuts,... Read More

Eighty percent of all people use plants as medicine to treat everything from digestive distress and fever to muscle pain and asthma, according to the World Health Organization. Did you know that eating spices like garlic, ginger or paprika can reduce the number of free radicals in your body? Free radicals are organic molecules responsible for aging, tissue damage, and possibly some diseases. These molecules are very unstable and look to bond with other molecules, destroying their health and further continuing the damaging process. Antioxidants, found in many spices and herbs, are molecules that... Read More

You may have already heard about the health benefits of apple cider vinegar.  Some of its uses include treatment for weight loss, leg cramps and pain, upset stomach, sore throats,  sinus problems, high blood pressure, cholesterol redand fight infection.  While there is insufficient scientific evidence to substantiate all of the claims made about apple cider vinegar, I want to share with you my anecdotal experience with apple cider vinegar (ACV). ACV is fermented juice from crushed apples. The vinegar contains significant quantities of acetic and citric acid which are used to make medicine.... Read More

If you have ever been injured, you probably heard that you should employ RICE – rest, ice, compression and elevation—to speed recovery.  You may have taken ibuprofen or another anti-inflammatory medication to relieve pain and speed healing. New research suggests we shouldn’t be using ice or NSAIDs (non-steroidal anti-inflammatory drugs) to recover from many injuries. NSAIDs actually slow the healing of injured muscles, tendons, ligament, and bones. Why? NSAIDs work by inhibiting the production of prostaglandins.  Prostaglandins are produced as a result of the inflammatory response and may... Read More

Ever heard of laughter yoga?  It’s a real thing that, evidence suggests, is beneficial to your health.  Laughter yoga, or Hasyayoga, is based on the belief that voluntary laughter provides the same physiological and psychological benefits as spontaneous laughter. Laughter yoga is done in groups, with eye contact and playfulness between participants. A handful of small-scale scientific studies have indicated that laughter yoga may potentially have some health benefits, including improved cardiovascular health and mood. A study by Oxford University found that pain thresholds become “significantly... Read More

The word inflammation is derived from a Latin word meaning “to kindle” or “to ignite”.  Inflammation is part of your immune system,  the body’s attempt at self-protection, and is designed to remove harmful stimuli and begin the healing process.  There are two kinds of inflammation, acute and chronic.  Acute inflammation starts rapidly and quickly becomes severe, and includes symptoms such as pain, heat, redness, swelling, and loss of function.  Injury, irritation such as a sore throat, surgery, and even exercise, are examples of acute inflammation. Without inflammation,... Read More

Last week, we embarked on an unforgettable adventure to Playa Puertecito, a place where the magnificence of turquoise waters merges with the enchantment of nature. Read last week’s article written on the land here.  As we continue to explore the profound connections and transformative experiences that unfold in this remarkable sanctuary, we are reminded of the immense power of youth empowerment and the remarkable stories that emerge from young changemakers. Ulysses Diaz, a volunteer and local community builder, in his contemplation of our purpose in this beautiful place, prompted us to... Read More

Boulder, Colorado is a vibrant and thriving city located at the base of the Rocky Mountains. It is known for its beautiful natural surroundings, abundant outdoor recreational opportunities, vibrant cultural scene, and dynamic entrepreneurial spirit. Here are some of the top reasons why people move to Boulder and why they love it: Natural Beauty: Boulder’s location at the foothills of the Rocky Mountains provides residents with easy access to world-class outdoor recreation opportunities. The city is surrounded by over 45,000 acres of open space and 155 miles of trails for hiking, mountain... Read More