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Announcing the Mission: Healthy Dads Photo Contest!

In honor of Father’s Day this month, we’re on a mission to bring attention to the importance of men’s health. The fathers, husbands, brothers, and all the men in our lives, are brave, wise, caring and strong. Yet oftentimes they don’t make their own health a priority. This can raise their risk for serious health concerns such as heart disease, diabetes, cancer, and other chronic illnesses.

We want all the men in our lives to have long, vibrant, healthy lives. That’s why we’re holding the Mission: Healthy Dads Photo Contest. We’re offering three great fathers the chance to attend Integrative Nutrition’s Health Coach Training Program on us! Read below for all the details.

Here’s the deal:

Who: An amazing father you know – it could even be yourself.

What: Three people will win one full enrollment to the Health Coach Training Program to gift to a father whose health and well-being would improve by enrolling.

When: The contest starts Saturday, June 8, and submissions will be accepted until Thursday, June 13. Public voting (be sure to share your photo with friends and family on Facebook!) takes place Friday, June 14 to Sunday, June 16.

When to Splurge on Organic Food…and When Not to!

It’s no secret that the benefits of buying organic produce are immense. However, an exclusively organic shopping list can be expensive, especially if you are shopping for your entire family. Luckily, some inorganic produce is still safe to eat. The Environmental Working Group (EWG) has recently updated their Dirty Dozen and Clean Fifteen lists, both are handy guides to navigating the produce section of your local grocery store.

Dirty Dozen (plus two!)

These items have the highest exposure to potentially harmful pesticides, and should be bought organic whenever possible.

Apples
Celery
Cherry Tomatoes
Cucumbers
Grapes
Hot Peppers
Nectarines
Peaches
Potatoes
Spinach
Strawberries
Sweet Bell Peppers
Kale and Collard Greens
Summer Squash

Clean Fifteen

This list of produce is least affected by pesticides and is considered the safest to buy not organic.

When to Splurge on Organic Food…and When Not Too!

Dirty Dozen (plus two!)

These items have the highest exposure to potentially harmful pesticides, and should be bought organic whenever possible.

Apples
Celery
Cherry Tomatoes
Cucumbers
Grapes
Hot Peppers
Nectarines
Peaches
Potatoes
Spinach
Strawberries
Sweet Bell Peppers
Kale and Collard Greens
Summer Squash

Clean Fifteen

This list of produce is least affected by pesticides and is considered the safest to buy not organic.

7 Healthy Oils To Add To Your Diet Or Skin Care Routine

When you think of oils, what comes to mind? Many people shy away from using oils in their cooking or skincare regime because they think all oils are high in fat, unhealthy, and better to avoid all together. While it’s true that not all oils are created equal, it doesn’t mean that they are unhealthy. In fact, there are a large variety of oils loaded with heart healthy fats, antioxidants, and vitamins and minerals.

How do you know what oils are best used for cooking, skincare, or both? Each oil has its own distinct properties that make it ideal for all kinds of uses from skin moisturizers, to baking and sautéing.

Here are a few of our favorite oils that will benefit your overall health:

Olive oil: According to Integrative Nutrition visiting teacher Dr. Andrew Weil, olive oil has the highest percentage of heart-healthy monounsaturated fat of any edible oils. Olive oil has a low smoke point which makes it better to use in dressing, or drizzled over foods such as hummus or grilled vegetables.

Integrative Nutrition Reviews: Fat, Sick and Nearly Dead

Welcome to the latest installment of Integrative Nutrition Reviews, where we consider books, movies, and other media related to health, food, and personal wellness. Want to suggest something for us to review? Post it in the comments!

Two years ago, Joe Cross released Fat, Sick and Nearly Dead, an award-winning documentary that chronicled the Australian filmmaker’s health transformation. Tipping the scale at 310 pounds and suffering from a debilitating autoimmune disease called chronic urticaria, Cross was obese, heavily dependent on medication, and headed towards more dangerous chronic illnesses. In other words, he found himself fat, sick, and nearly dead.

Committed to regaining his health, Cross flew to the United States and embarked on 60-day juice fast. Journeying on a 3,000-mile road trip with a juicer and generator in his car, Cross gave up his junk food habit and drank nothing but fresh vegetable and fruit juice for two months. The results were dramatic: he reached a healthy weight, healed his autoimmune disorder, and was able to stop taking medication simply by adopting healthier diet and lifestyle choices.

Quick and Seasonal Vegan Garlic and Asparagus Pasta

As spring starts to fade into summer, more and more of our favorite produce is in season. Right now, we can’t get enough of the fresh asparagus that’s been making its debut at the farmer’s market this month. Asparagus is not only tasty, but it’s also a nutritional powerhouse. This herbaceous plant, in the company of Brussels sprouts and kale, is very high in fiber, vitamin A, C, E and K. It is also rich in antioxidants and has strong anti-aging properties as it helps the brain fight cognitive decline.

Cooking asparagus can be easy and quick as well. Just chop them up and throw them in your steamer, or add them to a quick spring vegetable stir-fry. This recipe for vegan roasted garlic and asparagus pasta from Girl Makes Food is a great way to incorporate asparagus into a quick weeknight dinner dish!

Vegan Roasted Garlic and Asparagus Pasta

Ingredients

Boost Your Energy with these 5 Healthy Foods

Ever feel that afternoon energy dip? You’re not alone. Each human body follows a circadian rhythm, an internal natural clock that regulates body temperature, sleep, and various hormonal changes every day.

Studies show that in most people, a small temperature drop occurs between 2pm and 4pm, which may be why many people feel sleepy in the afternoon.

You could turn to caffeine and sugar to beat the afternoon slump, but besides the potential adverse effects to your health, they'll only set you up for a crash later. The great news is that there’s a ton of all-natural, energy-boosting foods out there that are good for you AND will help you perk up!

Here are 5 whole foods that will help boost your energy:

1. Kiwi: Packed with vitamin C and potassium, this tropical fruit will give you the burst of energy you need when you’re tired. An added benefit is that its fiber will help keep you full, too.

5 Tips to Improve Digestion and Boost Your Immune System

If you’ve ever experienced gas, bloating, constipation, or allergies, you know what a challenge it can be to find relief that doesn’t come in a presciprtion bottle.

Even popular diets such as gluten free, vegetarian, vegan, or the blood type diet, all of which claim to provide lasing wellness, don’t always work for everyone.

The key, according to Integrative Nutrition guest speaker Donna Gates, is to maintain the body’s natural internal ecosystem. This can be done by supporting beneficial bacteria and digestive enzymes, eliminating irritating foods that prevent digestion and absorpion, and being mindful of a few dietary methods that will aid in digestive efficiency.

The following five tips are aligned with the body ecology diet and will contribute to a stronger immune system and a happy belly:

Rainbow of Smoothies and Juice: Submit Your Recipe!

Eating colors is good for your health – the phytonutrients that give fruits and vegetables their unique vibrant hues are the same chemicals that prevent disease and help your body function properly.

Carrots are orange because of beta-carotene, a carotenoid that helps prevent cancer; blueberries owe their hue to antioxidants that fight cellular damage; tomatoes are red because of lycopene, a carotene that improves organ function. You can ensure that your diet is healthy simply by making your plate as colorful as possible with fresh produce.

A great way to increase your colorful intake is through a daily juice or smoothie – blended drinks allow you to consume a large quantity of fruits and veggies at once and pack a huge nutritional punch. Have a favorite colorful smoothie or juice recipe? We’d love to see it!

Have Fruits and Vegetables Become Less Healthy?

The ancient Greek physician Hippocrates believed that the key to vibrant health was through maintaining a healthy diet and fitness routine. Nearly 2,500 years ago he proclaimed, “Let food be thy medicine and medicine be thy food.” Medical experts still heed Hippocrates’ advice today, and recommend a diet full of fresh fruits and vegetables for optimal health. But does it matter what types of fruits and vegetables we’re piling on our plates?

According to a recent New York Times article, “Breeding the Nutrition Out of Our Food,” choosing the right varieties of fruits and vegetables is essential for getting the maximum health benefits. Studies published within the past 15 years show that much of our produce is lacking in phytonutrients, the compounds that help protect against certain types of diseases like diabetes and dementia as well as many others.

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Here’s the deal:

Vegan Roasted Garlic and Asparagus Pasta

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