TeleWellnessMD’s Post

Happy National Eat a Cranberry Day! I am passionate about helping myself and my clients find smart ways to indulge cravings while staying on track with nutrition. In this video, I share a quick, healthy crantastic version of "Ants On a Log" using craisins, pumpkin seeds, and peanut butter powder, which is lower in fat and calories and higher in protein than traditional peanut butter. (Full Recipe Below) One of the best-known benefits of cranberries is their use in promoting urinary tract health. Laboratory studies have shown that cranberry extract also reduces oxidation of LDL-cholesterol (so-called “bad” cholesterol), an effect which research indicates may be important in maintaining a healthy heart. A 2015 study found that incorporating cranberries into a diet protects the gut microbiota, protecting against infection and providing antioxidant and anti-inflammatory functions that benefit the cardiovascular system, metabolism, and immune function. Check out this video for two more Healthy Quick Snack Ideas Using Peanut Butter Powder: https://lnkd.in/gzJmXG4d Ingredients: 2 Tablespoons PB2 Original Powdered Peanut Butter @pb2foods 1 1/2 Tablespoons water 2 Tablespoons Raisins or @oceanspray Craisins 2-3 Medium Stalks Celery 2 Tablespoons of peanuts or pumpkin seeds (optional) Recipe: 1. Rinse and dry celery. Trim the ends and slice stalks in half, creating 6-7" long pieces 2. Combine peanut butter powder and water in a bowl. 3. Fill each piece of celery with peanut butter, add toppings and enjoy! Thanks for watching! Please check out the rest of my YT Channel @starfishstrength for weekly healthy lifestyle inspiration and consider subscribing if you found this video helpful. #healthysnacks #peanutrecipe #peanuts #peanutbutterpowder #peanutbutterrecipe #healthyrecipe #easyrecipe #personaltrainer #easyrecipe #nobake #nutritiousanddelicious #healthyhabits #healthyeating #pb2 #pb2food #craisins #oceanspray #cranberry #plantbasedrecipes #hearthealthy #lowsodium #raisins #pumpkinseeds #quickrecipes #holidaysnacks #holidayappetizer #nutritioncoach #fitnesscoach #healthylifestyle #diabeticfriendly

**Transform Your Health with Smart Nutrition! 🌟** **1/8 🍏** Did you know that smart nutrition can be a game-changer in managing chronic diseases like diabetes, heart disease, and arthritis? Let’s dive into how you can transform your health one bite at a time! #NutritionMatters #ChronicDisease **2/8 🌾** **Diabetes**: Stabilize your blood sugar with whole grains, lean proteins, and fiber-rich foods. Think hearty oatmeal, grilled chicken, and colorful veggies! #DiabetesManagement #HealthyEating **3/8 ❤️** **Heart Disease**: Protect your heart with healthy fats from avocados, nuts, and olive oil. And don’t forget to load up on leafy greens! #HeartHealth #EatSmart **4/8 🌿** **Arthritis**: Combat inflammation with omega-3s from salmon and flaxseeds. A colorful array of fruits and vegetables can also keep your joints happy. #ArthritisRelief #AntiInflammatory **5/8 🌟** **Superfoods Spotlight**: - **Berries**: Antioxidant powerhouses. Perfect in yogurt or as a snack. - **Turmeric**: Anti-inflammatory hero. Great in soups, stews, and smoothies. - **Leafy Greens**: Nutrient-dense wonders. Sauté with garlic for a tasty side! #Superfoods #HealthyLiving **6/8 🥗** **Recipe Alert**: Hearty Quinoa Salad - 1 cup quinoa, cooked - 1 can chickpeas, rinsed - 1 red bell pepper, diced - 1 cucumber, diced - 1/4 cup red onion, chopped - 1/4 cup feta cheese, crumbled - 2 tbsp olive oil, 1 tbsp lemon juice, salt & pepper Toss and enjoy! #HealthyRecipes **7/8 💧** **Quick Tips**: - Hydrate: Aim for 8 glasses of water a day. - Mindful Eating: Slow down and savor each bite. - Plan Ahead: Prep healthy snacks to avoid unhealthy options. #HealthTips #Wellness **8/8 🌟** **Success Story**: Meet Jane, a teacher who transformed her type 2 diabetes management with a nutritionist’s help. Her energy is up and blood sugar levels are stable. Her fave snack? Almonds and fruit! #SuccessStory #NutritionWins Remember, small changes in your diet can lead to big health benefits. Stay nourished and flourish! 💪 #NourishToFlourish

Who doesn't love a salad that has a good crunch to it!? You have to check out this Crunchy Broccoli Apple Salad. Perfect for a light lunch or a side dish, while full of fresh flavors and great nutrition. We love the diversity of this salad and all the nutritional benefits it adds. 👇 🥦 🍏 The broccoli and apples are loaded with vitamins, fiber, and antioxidants. They help support your immune system and keep you feeling full and satisfied. 🌻 Healthy Fats: Olive oil and sunflower seeds add healthy fats that are good for your heart and skin. ⏰Quick and Easy: Simple ingredients, minimal prep, and ready in minutes, say no more! You will need these ingredients: ✅ 450 g broccoli, cut into florets ✅ 1/4 red onion, thinly sliced ✅ 2 apples, diced ✅ 1 clove garlic, minced ✅ 60 ml white balsamic vinegar (or lemon juice) ✅ 5 ml maple syrup ✅ 30 ml olive oil ✅ 60 g raw sunflower seeds ✅ Salt, to taste 😋 Tip: Let the salad sit for 15 minutes before serving to let the flavors come together. This salad is a great way to add more veggies to your diet. It’s fresh, crunchy, and full of flavor. Follow the video for instructions! 🥗✨ #BroccoliSalad #Applesalad #crunchysalad #easysalad 🥗📅🏋️♀️😴🏡 #womenshealth #healthtips #perimenopaue #menopause #weightloss #burnout #FRESHFamilies #HealthyFamilies #BalancedLifestyle #NutritionMatters #BudgetFriendlyMeals #FamilyMeals #HealthyEating #QuickWorkouts #FamilyFitness #HealthySnacks #FamilyWellness #QuickRecipes #CleanLiving #Mindfulness #RelaxationTechniques #BusyMomHacks #AfterSchoolSnacks #SelfCare

#Fuel Up for the Fairway #Pre-Game Nutrition Essentials 🏌️♂️ 📌Power Up with Carbs: Before you tee off, stock your body with sustained energy sources. Opt for complex carbohydrates like whole-wheat toast, oatmeal with berries, or a banana 🍌. These will provide your muscles with the fuel they need to swing with power and accuracy throughout your round. #PreGameNutrition #ComplexCarbs 📌Don't Forget the Protein: Include a moderate amount of protein in your pre-game meal to keep you feeling full and prevent energy crashes mid-game. Lean protein sources like Greek yogurt, eggs 🥚, or grilled chicken are excellent choices. #ProteinPower #StayFull 📌Hydration is Key: Dehydration can significantly impact your focus and swing mechanics. Start hydrating early in the day and continue sipping water 💧 throughout your round. Aim for 16-20 ounces of water 2 hours before your tee time and continue to consume fluids regularly during play. #StayHydrated #GolfHydration #Conquer the Course with On-Course Snacks 🍎🥜 📌Snack Smart: Avoid sugary treats that will give you a quick burst of energy followed by a crash. Opt for healthy snacks that provide sustained energy, like trail mix with nuts and dried fruit, granola bars with whole grains and protein, or sliced fruits and vegetables with a dollop of nut butter. #HealthySnacking #SustainedEnergy 📌Electrolyte Boost: Consider electrolyte-rich drinks or natural sources like coconut water 🥥 to replenish electrolytes lost through sweat, especially on hot days. #ElectrolyteBoost #StayCool #Recover Like a Champion: Post-Game Refuelling 💪 📌Replenish Glycogen Stores: After your round, focus on replenishing glycogen stores in your muscles with carbohydrates. Consider a recovery drink with protein and carbs, or a post-game meal with brown rice and grilled chicken 🍗. #GlycogenRecovery #PostGameNutrition 📌Repair and Rebuild: Don't neglect protein after your workout. Protein helps repair muscle tissue and rebuild strength. Grilled fish, lean chicken breast, or a protein smoothie are great options. #MuscleRepair #ProteinPostGame 📌Don't Forget the Fruits and Veggies: Round out your post-game meal with a variety of fruits and vegetables 🥦🍓 to provide essential vitamins and minerals for overall health and recovery. #VitaminsAndMinerals #HealthyRecovery If you're playing a long round, packing a cooler with pre-portioned snacks and water can be a game-changer. This ensures you have access to healthy and refreshing options throughout the day, keeping your energy levels high and your swing on point. #GolfNutrition #GameChanger By incorporating these nutrition aspects, you'll be providing your body with the fuel it needs to perform at its best on the course. Remember, a well-nourished golfer is a happy golfer, ready to conquer the green and leave the competition in the dust! ⛳💥 #GolfPerformance #FuelForSuccess

Eating healthily as a first responder is achievable. The secret lies in planning and preparation for optimal nutrition. One of the most effective strategies to resist temptation and adequately nourish your mind and body for your shift is to keep healthy snacks at hand. FRF shares a fantastic post featuring ten excellent snack choices for first responders.. #nutrition #healthysnacks

Learn about the impact of nutrition on your daily well-being. Learn how simple diet changes can lead to significant improvements in the way you feel every day. The Importance of Nutrition: Think of your body as a machine that needs the right fuel to function well. Nutrition provides that fuel by giving your body the vitamins, minerals, and energy it needs to work properly. Eating a balanced diet full of fruits, veggies, whole grains, lean proteins, and healthy fats can help you feel better, boost your energy, and even prevent diseases. Fruits and vegetables: Fruits and vegetables are like nature's multivitamins. They're full of all kinds of good things that your body loves. Try to eat lots of different fruits and vegetables to get a variety of nutrients that keep your healthy and strong. Immune System: Your immune system is your body's defense against germs and sickness. Certain foods, like oranges, peppers, and strawberries, can give your immune system a boost by providing lots of vitamin C. Other foods, like garlic and yogurt, also help keep your immune system strong, so you're less likely to get sick. Support Digestive Health: Your stomach, the place where food goes after you eat is very important for your overall health. Eating fiber-rich foods like fruits, veggies, and whole grains helps keep things moving smoothly and keeps your stomach healthy. Plus, probiotic foods like yogurt are like good bacteria for your stomach, helping it work its best. The Power of Mindful Eating: Mindful eating means paying attention to what you're eating and how it makes you feel. Instead of scarfing down your food in a hurry, take your time and really savor each bite. This helps you enjoy your food more and keeps you from overeating. Take Action: Try adding more fruits, veggies, and whole foods to your meals. Start small – maybe add a side salad to dinner or swap out chips for carrot sticks. Every little change adds up to better health in the long run. www.carlylepartners.llc #HealthyEating #NutritionTips #Wellness

Eating healthily as a first responder is achievable. The secret lies in planning and preparation for optimal nutrition. One of the most effective strategies to resist temptation and adequately nourish your mind and body for your shift is to keep healthy snacks at hand. FRF shares a fantastic post featuring ten excellent snack choices for first responders.. #nutrition #healthysnacks

Struggling with gut inflammation? Here’s what you should eat: 🌟Bone Broth Bone broth is rich in collagen, gelatin, and amino acids like glutamine, which can help heal and soothe the gut lining. Sip on warm bone broth throughout the day or use it as a base for soups and stews. 🌟Fermented Foods Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain probiotics that help balance the gut microbiome and reduce inflammation. Incorporate a small serving of fermented foods into your daily diet, such as adding sauerkraut to salads or having yogurt with fruit. 🌟Cooked Vegetables Cooking vegetables makes them easier to digest and less likely to irritate the gut! They are also rich in fiber and essential nutrients. Steamed, roasted, or boiled vegetables like carrots, zucchini, spinach, and sweet potatoes are good options. 🌟Lean Proteins Lean proteins like chicken, turkey, fish, and tofu are easier on the digestive system and provide essential amino acids for healing. Opt for grilled, baked, or steamed preparations without heavy sauces or spices. 🌟Healthy Fats Healthy fats from sources like avocados, olive oil, and fatty fish (salmon, mackerel) have anti-inflammatory properties. Use olive oil for cooking, add avocados to salads, and include fatty fish in your meals a few times a week. 🌟Ginger and Turmeric Both ginger and turmeric have potent anti-inflammatory and soothing properties that can help reduce gut inflammation. Add fresh ginger to teas and smoothies, or incorporate turmeric into curries, soups, and golden milk. 🌟Herbal Teas Herbal teas like chamomile, peppermint, and ginger tea can soothe the digestive tract and reduce inflammation. Drink herbal teas between meals or before bedtime for their calming effects. Foods to avoid: ❌Processed foods ❌Dairy products ❌Gluten ❌Sugary Foods and Beverages ❌Fried and Fatty Foods ❌Spicy Foods ❌Alcohol and Caffeine Save this post for when you need it most! #gutinflammation #antiinflammatory #antiinflammatoryfoods #guthealth #guthealing #gutnutrition #guthealthdiet #rootcause #functionalnutrition #functionalmedicinepractitioner #starfreudenberg #starfreudwellness #starfreudwellnessclinic

Struggling with gut inflammation? Here’s what you should eat: 🌟Bone Broth Bone broth is rich in collagen, gelatin, and amino acids like glutamine, which can help heal and soothe the gut lining. Sip on warm bone broth throughout the day or use it as a base for soups and stews. 🌟Fermented Foods Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain probiotics that help balance the gut microbiome and reduce inflammation. Incorporate a small serving of fermented foods into your daily diet, such as adding sauerkraut to salads or having yogurt with fruit. 🌟Cooked Vegetables Cooking vegetables makes them easier to digest and less likely to irritate the gut! They are also rich in fiber and essential nutrients. Steamed, roasted, or boiled vegetables like carrots, zucchini, spinach, and sweet potatoes are good options. 🌟Lean Proteins Lean proteins like chicken, turkey, fish, and tofu are easier on the digestive system and provide essential amino acids for healing. Opt for grilled, baked, or steamed preparations without heavy sauces or spices. 🌟Healthy Fats Healthy fats from sources like avocados, olive oil, and fatty fish (salmon, mackerel) have anti-inflammatory properties. Use olive oil for cooking, add avocados to salads, and include fatty fish in your meals a few times a week. 🌟Ginger and Turmeric Both ginger and turmeric have potent anti-inflammatory and soothing properties that can help reduce gut inflammation. Add fresh ginger to teas and smoothies, or incorporate turmeric into curries, soups, and golden milk. 🌟Herbal Teas Herbal teas like chamomile, peppermint, and ginger tea can soothe the digestive tract and reduce inflammation. Drink herbal teas between meals or before bedtime for their calming effects. Foods to avoid: ❌Processed foods ❌Dairy products ❌Gluten ❌Sugary Foods and Beverages ❌Fried and Fatty Foods ❌Spicy Foods ❌Alcohol and Caffeine Save this post for when you need it most! #gutinflammation #antiinflammatory #antiinflammatoryfoods #guthealth #guthealing #gutnutrition #guthealthdiet #rootcause #functionalnutrition #functionalmedicinepractitioner #starfreudenberg #starfreudwellness #starfreudwellnessclinic

Who doesn't love a salad that has a good crunch to it!? You have to check out this Crunchy Broccoli Apple Salad. Perfect for a light lunch or a side dish, while full of fresh flavors and great nutrition. We love the diversity of this salad and all the nutritional benefits it adds. 👇 🥦 🍏 The broccoli and apples are loaded with vitamins, fiber, and antioxidants. They help support your immune system and keep you feeling full and satisfied. 🌻 Healthy Fats: Olive oil and sunflower seeds add healthy fats that are good for your heart and skin. ⏰Quick and Easy: Simple ingredients, minimal prep, and ready in minutes, say no more! You will need these ingredients: ✅ 450 g broccoli, cut into florets ✅ 1/4 red onion, thinly sliced ✅ 2 apples, diced ✅ 1 clove garlic, minced ✅ 60 ml white balsamic vinegar (or lemon juice) ✅ 5 ml maple syrup ✅ 30 ml olive oil ✅ 60 g raw sunflower seeds ✅ Salt, to taste 😋 Tip: Let the salad sit for 15 minutes before serving to let the flavors come together. This salad is a great way to add more veggies to your diet. It’s fresh, crunchy, and full of flavor. Follow the video for instructions! 🥗✨ #BroccoliSalad #Applesalad #crunchysalad #easysalad 🥗📅🏋️♀️😴🏡 #womenshealth #healthtips #perimenopaue #menopause #weightloss #burnout #FRESHFamilies #HealthyFamilies #BalancedLifestyle #NutritionMatters #BudgetFriendlyMeals #FamilyMeals #HealthyEating #QuickWorkouts #FamilyFitness #HealthySnacks #FamilyWellness #QuickRecipes #CleanLiving #Mindfulness #RelaxationTechniques #BusyMomHacks #AfterSchoolSnacks #SelfCare