Nutrition & Cooking
Getting Back to Basics
Oct 26th
Today, we have the first post in a new mini-series from Brynn Foster. Brynn shares her joyful heart with us, as well as her tips and tricks on being well, from Honolulu, Hawai‘i. Brynn has been involved with Joyful Heart for years as a member of the Hawai‘i Hearts, a group of volunteer women who raise awareness and funds for Joyful Heart’s work in Hawai‘i, our birthplace. Recently, Brynn shared her time and talents as a Co-Chair of Joyful Heart’s inaugural Hawai‘i Gala, the Joyful Mele.
In addition to sharing her fearless and unwavering support with Joyful Heart, Brynn also shares her great knowledge of and passion for nutritious, earth-friendly and local foods through her company, Voyaging Foods. But more than anything, Brynn believes that one person can make a difference, whether in her community, within her family or on this earth. It’s not so different from the idea of the One Strong ‘Ohana campaign to prevent child abuse and neglect—that one person’s actions can make a big difference, for our homes and communities. This idea is what brought Brynn to Joyful Heart and to the blog. So today, she kicks off her new mini-series with the aim bringing our wellness practices back to basics of helping and supporting each other. Keep an eye out for her posts about once a month, through which she’ll be sharing recipes, activities to do with our families, practices to care for ourselves and healthy tips for being well. Welcome, Brynn!
Summer has ended and fall is a welcome retreat. But as a mom, it’s impossible to forget that Halloween is just around the corner, which means costumes, parties and trick or treating with the kids. And with school in full swing, it can be easy to forget to take a time-out for ourselves. So give this to someone you love as a thoughtful autumn treat or better yet treat yourself! It’s a homemade body scrub made out of basic, all-natural ingredients that you likely have around the house already: salt, sugar, oil and warm water. Made with love, here it is:
Sugar Body Scrub Recipe
- 1 cup turbinado (raw sugar) or light brown sugar
- ¼ cups avocado, jojoba oil, vitamin E, or coconut oil
- ¼ cup sea salt
- Essential oil (I prefer vanilla)
- Honey for smoothing the texture
Enjoy!
Photography by: by iMakeGuernsey
Wellness Wednesday: Midday Boost
Aug 8th
Some days 4 o’clock just hits me like a brick wall. That’s when Jackie and I close the door, turn the music on high and dance our brains out! A good laugh and some air punching is a calorie-free way to snap out of an afternoon slump, and if that doesn’t work, there’s always chocolate.
xoxo,
Sukey
It’s 3 p.m. and staring at your computer screen just isn’t an option anymore. You’d do anything to break up the day and keep your heavy eyelids open, so you stroll to the vending machine for a sugary pick-me-up.
For many of us, this scene is a daily occurrence. But instead, try one of these tips that’s sure to power you through the rest of your day.
- Grab a friend and go on a brisk walk outside for a change of scenery.
- Do some simple breath work at your desk and if you have a little more time, take a mini meditation break.
- Try standing instead of sitting. You’ll burn 1.5 more calories than you would sitting.
- Hungry? Drink a glass of water first (if water’s too boring, try coconut water) to see if you’re actually hungry or dehydrated.
- If it is hunger, avoid the sugar—it’ll make you sleepier. Instead, snack on something healthier like granola or nuts.
- An overall big way to avoid the slump is to exercise in the morning before heading into work.
- Last but not least, if you have a little privacy, try office yoga to get your blood flowing again.
For more tips on living well, visit The Well Daily, your ultimate guide for creating health and happiness. Get the best wellness techniques, products, recipes and general goodness by signing up. Make sure to follow The Well Daily on Twitter and like it on Facebook too!
Wellness Wednesday: 7 Ways to Achieve a Healthy Glow
Jul 11th
Gratitude always puts a glow on your face. I try to be thankful for all the love in my life… my kids, my husband, my friends and family. Just thinking about those connections (and making plans to reconnect where I need to) gives my day a little extra light.
xoxo,
Sukey
Some days our look is more stressed-out-and-sleep-deprived than radiant. Been there?
Here’s what we do to kick the stress and get glowing.
- Break for a walk. Simple but true: walking is one of the quickest ways to de-stress. The forward movement is instantly calming—bonus if your chosen path involves lots of greenery.
- Sleep on it. Exhaustion is the enemy of clear thought and clear skin. Feeling lack luster? Try an earlier bedtime for a week.
- Get on the mat. Making time for yoga is tough when we’re stressed, but it’s a fast route to a happy glow. Just keep your eye on that final savasana.
- Drink. Yep, just making sure you’re well-hydrated with good old water can prevent bodily stress in the first place, keeping you cool and calm.
- Turn it up. Find a song you really like and turn up the volume. Now dance and sing along. Getting a little silly can completely transform a stressful moment and help put things in perspective.
- Try something herbal. For chronic stress, infuse your life with herbs. Try lavender essential oils, calming lemon candles or soothing mint tea.
For more tips on living well, visit The Well Daily, your ultimate guide for creating health and happiness. Get the best wellness techniques, products, recipes and general goodness by signing up. Make sure to follow The Well Daily on Twitter and like it on Facebook too!
Wellness Wednesday: Be Good To Your Bones
May 2nd
My mother has always been pint-size, clocking in at 4’11.’’ When we saw her slowly shrinking in size with age, we knew it wasn’t because she stopped wearing heels. Mom was never an athlete and never caught the wave of the aerobics generation, but the woman could dance. Moving her body in any way not only lifts her spirits but also helps her build bone mass.
xoxo,
Sukey
Did you know that after around age 30, bone mass begins to diminish? And without proper care, our bones can become more brittle, which in many cases, can lead to bone disease. Make no bones about, maintaining bone health is just as important to our life as breathing is.
See how small changes in your diet can prevent the onset of osteoporosis and other degenerative bone diseases:
- Catch some rays: Enjoying the sun not only boosts moods, but nourishes your body with vitamin D that can prevent fractures and is integral in the absorption of calcium.
- Befriend fat: Healthy fats are rich in essential fatty acids (nuts, seeds and fatty fish). Their role in calcium and vitamin absorption make them a key nutrient for bone health.
- Sack the sugar: Refined sugar, alcohol and caffeine, and processed foods—think bacon—deplete the bones of calcium and minerals. Instead, replace them with calcium-rich foods and healthy fats.
- Get crafty with calcium: Calcium is a critical element to good bone health. Give dairy a break and mix it up with other calcium sources: veggies (cauliflower, sweet potatoes, kale) and seafood (seaweed, soft shell crab, sardines).
For more tips on living well, visit The Well Daily, your ultimate guide for creating health and happiness. Get the best wellness techniques, products, recipes and general goodness by signing up. Make sure to follow The Well Daily on Twitter and like it on Facebook too!
Wellness Wednesday: Choose the Best Chocolate
Feb 29th
Hi friends,
Here at The Well Daily, we rarely go a day without at least a bite of chocolate. Since we eat it so frequently, we only buy the best. Here’s how we choose it!
xoxo,
Sukey
By now you’ve heard the good news that chocolate has major health benefits, but wait a second—you can’t trust just any old bar. Put down the vending machine candy and focus on high-quality dark chocolate; it’s less processed, promotes heart health, manages blood sugar and acts as an antioxidant. These are our rules when choosing a sweet treat.
Go Raw. Unprocessed cacao, the source of all chocolate, is one of the most nutrient-dense foods on the planet. When cacao is processed to resemble the chocolate bars you know and love, expect more ingredients and fewer health benefits.
Do it by the Numbers. Go for organic dark chocolate labeled at least 70% cacao. A higher percentage means more chocolate and fewer added ingredients like milk and sugar.
Get Crunchy. We often get our chocolate fix with crunchy organic raw cacao nibs. Their slightly bitter taste complements sweet snacks. We blend them into our smoothies, sprinkle them on fruit and add them to yogurt.
Be Happy. Want the next best thing to being in love? Pop a piece of dark chocolate. The unique properties of cacao can increase alertness and induce happiness, releasing the same mood elevator in the brain that floods our minds when we fall in love.
For more tips on living well, visit The Well Daily, your ultimate guide for creating health and happiness. Get the best wellness techniques, products, recipes and general goodness by signing up. Make sure to follow The Well Daily on Twitter and like it on Facebook too!
Wellness Wednesday: 7 Tips to Kick the Plastic Habit for Good
Feb 15th
Hi friends,
We all know by now that our plastic dependence is just plain wasteful. Less than 1% of plastic bags are recycled worldwide. The rest end up in landfills. Here are a few easy steps we can all take to cut down on the plastic consumption for good!
xoxo,
Sukey
In this world of convenience, plastic is tough to avoid. Sometimes it seems like we live at the mercy of plastic bags and takeout containers simply because they’re everywhere. Try these tips to free yourself from reliance on plastic in the kitchen and at the store.
- Be prepared. Make sure your reusable bags are right where you need them. Keep some by your front door so you can grab them on the way out, and hide a few backups in your car if you’re the driving kind.
- Ditch the tupperware. You don’t necessarily have to throw it out, but stop storing your food in it, and never, ever microwave it.
- Invest in glass. Glass mason jars are inexpensive and they actually keep food fresh longer than plastic does. Stock up on cheap canning jars or hit some flea markets for vintage glassware.
- Use cotton at the bulk bins. Buy or make your own cotton reusable bulk bags for grains, beans, nuts and dried fruit.
- Cook ahead. Steam or blanch delicate veggies (think kale, broccoli, carrots or other wilt-prone produce) as soon as you buy them. Then store the prepared veggies in glass instead of plastic bags. Add them to dishes throughout the week and half of your cooking is already done.
- Chop on wood. Switch from plastic cutting boards to wood. Not only will you keep chemicals from seeping into your food, but it’s also a better way to avoid bacterial contamination.
- Buy fresh. One of the easiest ways to decrease the plastic in your life is simply to buy less packaged food. Revolve your shopping around the farmers market and the bulk bins and plastic will become easier to avoid.
Tap the Well:
If you want to cut your ties with plastic in every area of your life, check out these smart resources:
For more tips on living well, visit The Well Daily, your ultimate guide for creating health and happiness. Get the best wellness techniques, products, recipes and general goodness by signing up. Make sure to follow The Well Daily on Twitter and like it on Facebook too!
Wellness Wednesday: How to Swap Out the Sugar
Feb 8th
I try to steer clear of refined sugar as much as possible. It’s not always doable, but here are a few ways to make the swap.
xoxo,
Sukey
We’ve got nothing against making homemade cookies, but we’d rather avoid the crash and keep our energy levels steady. When we can, we try to use natural sweeteners when we bake.
Use our handy guide to easily swap out white sugar, brown sugar and artificial sweeteners. It won’t help you resist the dessert tray at work, but healthier treats at home aren’t half bad.
- Maple Syrup: You already love it on your oatmeal and it’s a good source of manganese and zinc. Use 3/4 cup for every 1 cup of sugar called for.
- Honey: This one’s twice as sweet as table sugar, so you’ll need to reduce the amount called for by one half. One cup of honey contains 1/4 cup of water, so you’ve also got to reduce the liquid by 1/4 cup. Finally, reduce your oven temperature by 25°F to prevent over-browning.
- Raw Agave: We’re big fans of this sweetener sourced from the same cactus used to make tequila. Replace 1 cup sugar with 3/4 cup agave. Reduce recipe liquids by 1/4 cup and oven temperature by 25°F.
- Stevia: While stevia has up to 300 times the sweetness of sugar, it won’t spike your blood sugar levels. Made from a plant native to South America, it’s available in a liquid concentrate or powder form. Replace 1 cup sugar with 1 teaspoon liquid stevia or 1/3 to 1/2 teaspoon stevia extract powder.
- Sucanat: Made by cutting and juicing the whole sugar cane, this juice is crystallized into dark brown sugar granules, which gives it a darker color and richer flavor. It can be used 1:1 when replacing white sugar.
For more tips on living well, visit The Well Daily, your ultimate guide for creating health and happiness. Get the best wellness techniques, products, recipes and general goodness by signing up. Make sure to follow The Well Daily on Twitter and like it on Facebook too!
Wellness Wednesday: The Magical Gourd
Jan 11th
Hi friends,
We’re sticking to our New Year’s resolutions here at The Well Daily and trying to include more veggies with every meal. Here’s one of my favorite ways to sneak squash into my diet!
xoxo,
Sukey
If you haven’t tried spaghetti squash, you’re missing out on the magic. When cooked, its fibrous flesh unravels into spaghetti-like strands that are perfect with pasta sauce, pesto or simply drizzled with olive oil. It’s a cinch to make—and cures your pasta craving for a fraction of the calories. Serve it up as a side dish or a surprisingly satisfying meatless main course.
Spaghetti Squash with Sage and Walnut Pesto
- 1 medium-sized spaghetti squash
- 1/3 cup walnuts soaked in water for 1 to 3 hours
- 2 cloves garlic
- 1/4 cup chopped fresh parsley
- 1 tablespoon fresh sage leaves
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 2 tablespoons extra virgin olive oil
Preheat the oven to 375. Slice the squash in half and remove the seeds. Pierce the rind with a knife several times and coat the inside skin with a thin layer of olive oil. Line a baking sheet with foil or parchment paper and place the squash cut side down. Bake for 40 to 45 minutes or until a fork can pierce the skin easily.
While the squash is cooking, combine the parsley, sage, garlic, salt, pepper, walnuts and olive oil in a blender and blend well, adding a bit of water if necessary. When the squash is done, let it cool before scraping the flesh lengthwise with a fork to separate the strands. Combine the squash and pesto in a bowl, toss and season to taste.
Tap the Well:
- Don’t believe us? Watch the spaghetti squash magic in action.
- Spaghetti squash delivers big on vitamins A, B and C and potassium but is low in carbs and has less than 50 calories a cup. For the sweetest squash, look for a deep yellow rind.
- Like pumpkin seeds, squash seeds are delicious when roasted. Follow these simple steps for a healthy crunchy snack.
- Up the protein but keep it meatless by tossing in chickpeas or tempeh. Other add-ins we like: sun-dried tomatoes, roasted red peppers and kalamata olives
For more tips on living well, visit The Well Daily, your ultimate guide for creating health and happiness. Get the best wellness techniques, products, recipes and general goodness by signing up. Make sure to follow The Well Daily on Twitter and like it on Facebook too!