Transforming Wellness Beyond Imagination
  • About
  • Health & Wellness Blog
  • Healing Arts Blog
  • Support Our Programs
  • Contact Us

Sneaky Ways to Eat More Fruits and Veggies

9/18/2017

0 Comments

 

By Elizabeth Parker, PhD, RD

The Dietary Guidelines for Americans 2015 recommends consuming a healthy eating pattern that includes a variety of foods, which includes a variety of vegetables and fruits.  But did you know that most Americans don’t eat enough fruits and vegetables? On any given day, Americans over the age of 2 years consume less than 1 serving of fruit and less than 1-½ servings of vegetables, far below the recommended intakes.  
Fruits and vegetables contain a variety of nutrients and fiber that helps your body stay healthy.  In addition to providing key nutrients, eating fruits and vegetables while staying within your body’s recommended caloric needs, can help you control your weight.  
Picture

Read More
0 Comments

Spice MyPlate: Fun, Flavorful Eating for Families

9/15/2017

0 Comments

 

By Lyssa Balick, MS

Picture

What is Spice MyPlate?

Spice MyPlate was a nutrition education concept co-developed by The Center for Integrative Medicine at the University of Maryland School of Medicine and The Institute for Integrative Health in 2012 (1). The premise was to combine best practices for nutrition from the MyPlate food model with hands on educational experiences using spices and herbs to make flavorful meals and snacks (2).

In 2013, students from two Baltimore City High Schools learned about 12 core spices and herbs and how to incorporate them into their meals. They were compared with a control group who learned about MyPlate, but did not learn about spices and herbs or how to use them in their meals.  The study showed that when students learned about spices in an interactive way that included meal prep and cooking, they were more likely to consume whole grains and protein foods and their attitudes towards eating vegetables were more positive compared to the control group(3).

Read More
0 Comments

Heart Healthy Hawthorn Recipes

2/1/2017

0 Comments

 

From the Kitchen of Termeh Feinberg, PhD, MPH

Read her article, "Herbs for Heart Health and How to Use Them," here.

Blueberry/Hawthorn Jam

Picture
Ingredients:
  • 1 cup frozen blueberries
  • Handful of hawthorn berries, briefly heated in a splash of water or honey
  • 1 tbsp. chia seeds
  • Roughly 1 tbsp. water
 
Directions:
  1. Pit the hawthorn berries with your fingers. Throw away the pits (or, use them to grow your own hawthorn trees!) and reserve the hawthorn fruit pieces.
  2. Mix all of your ingredients together. Let it sit for 5 minutes to thicken. Enjoy!
 
Store in the refrigerator and use within one week. 

Hawthorn + Other Herbs Tea

Picture
Ingredients:
 
  • 1 part Rooibos
  • 1 part Cacao nibs
  • 2 parts Hibiscus (substitute Cardamom pods if you don’t like slight tart flavor in your tea. Yum!)
  • 3 parts Linden leaf and flower (substitute passionflower if you prefer)
  • 3 parts Hawthorn berries
  • Water
 
Tools needed:
  1. Pot
  2. Mesh strainer/colander
 
Directions:
  1. Mix ingredients together in a bowl.
  2. Add  1 tsp. - 1 tbsp. of total herb per cup of water in a pot. Bring to a boil.
  3. Turn heat down to simmer, stir, and cover with a lid for 10-20 minutes.
  4. Strain and enjoy!
 
Feel free to drink chilled, and use within 2 days.
0 Comments

Crockpot Soups to Warm Up Your Winter

1/9/2017

0 Comments

 

Compiled by Rebekah Owens

​These yummy recipes are perfect for the cold days and nights ahead.  And since they are all crockpot recipes, they are “fix it and forget it.”  Just throw it together and refrigerate it the night before, then start it before you leave the house in the morning.  You’ll come home to a hot, filling soup to warm you up – body and soul!

​Crockpot Green Chile Chicken Enchilada Soup

Picture
By Chelsea’s Messy Apron:  http://www.chelseasmessyapron.com/crockpot-green-chicken-chile-enchilada-soup-video/
​

An easy dump soup with lots of spices and diced fire roasted green chiles to keep you warm this winter!

Read More
0 Comments

Creative Pumpkin Recipes for Breakfast, Lunch, Dinner and Snack Time

11/4/2016

0 Comments

 

​By Rebekah Owens

​In the fall, pumpkins are everywhere.  They are fun to decorate and even more fun to eat. Elizabeth Parker, PhD, RD, ​registered dietitian, nutrition expert and researcher at the Center for Integrative Medicine, told me:
  • One cup of pumpkin has about 80 kcals and is a great source of potassium, fiber and Vitamin A. 
  • Canned pumpkin can be used in baked goods as a substitute of oil and eggs.   
  • ¼ cup of pumpkin can be substituted per egg, and equal amounts of pumpkin can be substituted for oil (ie 1 cup pumpkin if you need 1 cup oil).
  • You can add it to some of your favorite foods to boost the nutrient value, and often even the pickiest of eaters won’t know the difference!  (pancakes, cookies, brownies, breads, oatmeal, curries, soups etc)
Here are some creative recipes that use pumpkin as a main ingredient.  From pumpkin spice lattes and pancakes to ravioli, soup and curry to energy bites and bread, I pulled together a variety of recipes that cover every meal.  Enjoy and let me know what you think!

Read More
0 Comments

Ayurvedic Cooking for Immune Support

10/3/2016

0 Comments

 

​By Kalpana Shere-Wolfe, MD

Picture
​Ayurveda, which literally means knowledge of life, is the ancient medical system of India.  Ayurveda states that we are made up of the same substance as that of the universe – we are an integral part of it and therefore should follow the natural laws of the universe.  The major elements or mahabhutas of Space, Air, Fire, Water, and Earth which make up our world are also part of us.  From these arise the doshas – Vata, Pitta and Kapha which are responsible for maintaining proper function and balance of body and mind.  Vata consists of Air and Space and is responsible for bodily functions that involvement movement such as circulation, heartbeat, respiration, elimination.  It has the qualities of cold, dry, mobile, subtle, rough, and light.   Pitta consists of Fire and Water and is responsible for digestion, metabolism and energy production.  It has the qualities of hot, sharp, sour, pungent, liquid, flowing and oily.   Kapha consists of Water and Earth and is responsible for physical structure and fluid balance.  It has the qualities of oily, heavy, cool, slow, dull, sticky and stable.  

Read More
0 Comments

Refreshing Lemon Treats

8/16/2016

0 Comments

 

​Compiled by Rebekah Owens

​On a hot summer day, there’s not much better than a tall glass of lemonade to make you feel like a kid again.  But sometimes you may want something that is a little more crunchy or a little more creamy or a little more adulty.  You might want something with less sugar and more protein.  If that is the case, you have come to the right place!  Here are five of my favorite recipes for lemony treats.  As with any treat, please enjoy in moderation.

Read More
0 Comments

Healthy Breakfasts – Yours for the Making!

7/25/2016

0 Comments

 

​Compiled by Rebekah Owens

​I know – mornings are hard.  For many of us, we need our coffee and often don’t have time for anything else.  Between packing lunches, showers, getting kids fed, dressed and off to school and yourself off to work, where is there time to make a healthy breakfast, let alone EAT one?  We researched delicious recipes in search of wonderful ways to start your morning that you can make ahead of time.  These are some of my personal favorite:

Read More
0 Comments

Sun Shines on Snow in Spring (A Recipe for Kids)

2/29/2016

0 Comments

 

Read More
0 Comments

Carrot, Green Apple and Parsley Salad

2/29/2016

0 Comments

 

Read More
0 Comments
<<Previous

    Be in the know

    Sign up to get our monthly
    e-newsletters and other information about our Center.

    Support our programs

    Learn how you can help us transform wellness.

    Learn with us!

    We have great classes for health professionals throughout the year.
    Learn more here.
    ​
    Yoga Teacher Training
    • 200-hour
    • Advanced CEUs
    • Therapeutic Yoga
    Learn more here.

    From the University of Maryland, Baltimore Graduate School: 
    • Integrative Health & Wellness graduate certificate program
    • Aging & Applied Thanatology graduate certificate program​​

    Categories

    All
    Acupuncture
    Aromatherapy
    Arthritis
    Brain Health
    Cancer
    Chiropractic
    Collaborations
    Diabetes
    Diet
    Digestion
    Eating Out
    EDS
    Essential Oils
    Exercise
    Food
    Heart Health
    Herbs
    Holidays
    Kindness
    Lifestyle
    Massage
    Mental Health
    Movement
    Nutrition
    Organization
    Pain
    Pediatric
    PTSD
    Recipes
    Research
    Self Care
    Self-Care
    Sleep
    Sound Healing
    Spine
    Stress Relief
    Success
    Support
    Sustainability
    Tools
    Wellness
    Writing
    Yoga

    Archives

    April 2019
    February 2019
    December 2018
    August 2018
    March 2018
    February 2018
    November 2017
    October 2017
    September 2017
    July 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015

    RSS Feed


This Website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional advice or delay in seeking it because of something you have read or received from This site. 

  • About
  • Health & Wellness Blog
  • Healing Arts Blog
  • Support Our Programs
  • Contact Us