How to add the Mediterranean Diet into your Lifestyle

Institute Editorial Team 10/24/2022

When you hear the word “diet,” you probably think of calorie counting, long lists of forbidden foods and much shorter lists of “allowed” foods. Perhaps you’ve even tried your fair share of popular diets and the thought of entertaining another one is enough to make you polish off a pint of ice cream. Relax, put down the spoon and let’s consider how Merriam-Webster defines “diet.” Food and drink regularly provided or consumedHabitual nourishment The words “regularly” and “habitual” describe more of a lifestyle, or pattern of eating. One such lifestyle is the Mediterranean diet—a balanced way of eating reflecting the traditional food patterns of those countries surrounding the Mediterranean. A great body of scientific research supports the health benefits of the Mediterranean diet, including: Longer…

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Categories: Digital Library, Wellness & Personal Growth

Tags: Club FX, health, Nutrition, Trending, wellness

Institute Editorial Team

Eating for Energy: 7 Foods That Battle Fatigue

Not all foods are equal — some can boost energy to fight fatigue, while others make you feel drowsy and exhausted. Be aware of the good and bad options for your health, especially if you have sensitivities. Here are seven foods to eat to make you feel energetic. 1. Water Water is carb and calorie-free, so it doesn’t satiate your hunger to overcome fatigue. However, drinking initiates the body’s energy process, preventing dehydration that causes fatigue and mood swings. Hydrate with water to flush out toxins and feel better. 2. Bananas Gym-goers eat a banana before they leave home. It gives them a spurt of energy enough to lift weights and run on a treadmill. One small banana has 23 grams of carbohydrates, equivalent to…

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Mia Barnes 07/31/2023

How to Give Your Immune System a Boost Through Healthy Eating

With parties, barbecues, and playdates, it can be difficult to avoid the germs escaping coughs and sneezes from your peers, colleagues or family members. However, there are several ways you can build up your immune system to combat sickness and sniffles. One method is to incorporate healthy eating habits into your routine. The Importance of Nutrition for the Immune System Your immune system works hard to protect your body from harmful viruses, bacteria and parasites. It uses innate immunity as the first line of defense, including barriers like skin, mucus, stomach acid and enzymes. However, if a microbe slips through, your body will use its adaptive immunity to target the substance and zap it out of your system. The adaptive immune system will then remember…

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Mia Barnes 06/05/2023

5 Exercises for Practicing Self-Compassion

Have you ever beat yourself up or said unkind words to yourself? If you’re like most of us, your answer is probably “yes.” Especially as women, we tend to be our own worst critics, and we usually treat ourselves in cruel ways that we’d never treat other people!But there’s a different way. Self-compassion is the practice of being kind and understanding with ourselves — not only when we succeed, but when we fail, too. Here, we’ve compiled 5 exercises you can use to start practicing self-compassion. These practices are based on extensive research by Dr. Kristin Neff, a psychologist who specializes in self-compassion. Try to incorporate them into your daily schedule as much as possible. You can use these 5 exercises at any time, day…

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Gina Messina, Ph.D. 02/28/2022

fruits and vegetables representing calories and micronutrients

Calories vs. Micronutrients & Why We Need Both

Calories and Micronutrients are critical to understand for our health; but most of us don’t know the difference. Ever wonder why it is so hard to maintain a healthy weight, especially as we get older? You are not alone. According to the Center for Disease Control, 42.4% of Americans are obese, with many elements coming into play. Among these elements are biological factors, like our genes; environmental factors, including those people we interact with; and modifiable components, like the food choices we make. I like to use the analogy of a car when I’m explaining nutrition. The gasoline we put into our car is what makes the car run. The car’s fuel is analogous to macronutrients that make our body’s run. Macronutrients are carbohydrates, proteins…

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Lynn Ulatowski 01/10/2022

woman sitting at desk thinking, stressed, should you return to pre-pandemic job?

Is Your Pre-Pandemic Job Still Right for You?

Is Your Pre-Pandemic Job Still Right for You? The world is slowly returning back to “normal” 一 or as close to normal as things get while continuing to live with the threat of a global pandemic. And this return to “normal” has left many of us wondering: do I want to go back to exactly the way things were pre-pandemic? Here are some things to consider when weighing the pros and cons of staying at your pre-pandemic job. Many are leaving their pre-pandemic jobs As employers call workers back into the office, many people are choosing not to go back to their old jobs at all. Although a record number of open jobs are available in the U.S., hiring has gone way down. And people…

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Gina Messina, Ph.D. 10/18/2021

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