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Turnip the Beet! Nutrition and Wellness

Timely news, information, and innovative ideas to promote health and influence change.
Wellness Tips

Healthy Shifts for a Healthy You

Happy National Nutrition Month®! This is a great time of year to reevaluate your eating pattern to determine if it's working for you. Are you getting the healthful foods you need to live your best life? An eating pattern represents all of the food and drink choices you make from day to day over the course of your lifetime. It's more important to focus on healthy shifts you can make...

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kids in the kitchen

Getting Kids in the Kitchen, Developing Healthy Lifestyles

When I was a child, I loved running errands with my mom. I especially loved going to the grocery store and picking out colorful produce and other staples we needed for the week. I would wander through the produce section eagerly anticipating a new fruit or vegetable sample. I'll never forget the day I tried star fruit for the first time; amazed that a plant could produce something so beautiful...

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Watermelon slice

Stay Hydrated with Water-Rich Foods

What on Earth would we do without a liquid supply of water? It would be impossible to exist since 60% of our bodies are made up of water (more or less depending on your age and body fat percentage). Water is essential for so many bodily functions including: Cell growth, reproduction and survival Saliva formation Digestion Oxygen and nutrient...

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laughing statues

3 Healthy Habits for the Best Version of YOU

1. Be Grateful Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough. –Oprah Winfrey This quote reminds us that we need to live gratefully. How do we do this? Remember that this moment is not earned but given. The greatest gift of the present moment is the opportunity to (fi...

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keep calm self care

Winter Self-Care Activities

I always get a strange feeling around this time of year. It could be all the ghoulish Halloween décor or the fact that the days are getting shorter and my to-do list is not!! Maybe a combination of the two has me a little on edge but the trick is to treat yourself with love and set the right intentions for a happy and healthy fall/winter season. The last thing you need is a cough and sore throa...

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work safety

That's Smart! Staying Safe at Work

June is National Safety Month so I wanted to share some helpful information about "work safety". Whether you have a desk job or a construction job there are many things you can do to improve your health and safety at work. Below are several links that demonstrate healthy work environments and practices. Click on a link to learn more. Stress can impact your quali...

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frozen produce 2

Warm Up to Frozen Produce

What are your perceptions of frozen fruits and vegetables and how do you feel about them compared to the fresh variety? When looking at data on in-home consumption of fruits and vegetables (F & V) of various forms, frozen falls far behind store fresh and several other forms (see charts below). No matter what the source, F & V consumption has been on the decline...

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How to Create a Sensual Sleep Sanctuary

When I hear someone is going to remodel a room in their home, it is rarely the bedroom. It's usually the kitchen or some other living area that is frequented during waking hours. However, the bedroom can play a major role in the quality and quantity of sleep and ultimately long-term health. There are many little things you can do to make your bedroom more relaxing and c...

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Image Facebook NNM17

Put Your Best Fork Forward

March is National Nutrition Month® and the theme this year is "Put Your Best Fork Forward". This campaign focuses attention on the importance of making informed food choices and making each bite count. Here are some tips to get you started: Create a Healthy Home Environment- Eating is an automatic behavior and you may think you have control of your choices but resea...

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baby food

New World, New Flavors

This post is all about spicing up your baby's food. Why would you want to do that?! To develop in your child what is known as a refined palate of course! Additionally, one day you'll be able to say, "I have rarely needed to use sugar and sweets to entice my child to eat!" Mealtime doesn't have to be a battleground and you definitely should NOT have to put dessert on a pedestal just to g...

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Health Advice from Local Men (pt. 4)

June is Men's Health Month and all month long I've shared some insight from local men on their views of health and how they maintain healthy minds and bodies. I interviewed men of different ages but you'll notice there are common healthy habits among them all. Our 4 th interviewee this month is: Chad Summers (pictured on the right) Age range: 4...

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peter fox

Health Advice from Local Men (pt. 3)

June is Men's Health Month and all month long I'll be sharing some insight from local men on their views of health and how they maintain healthy minds and bodies. I interviewed men of different ages but you'll notice there are common healthy habits among them all. Our 3 rd interviewee this month is: Peter Fox Age range: 34-41 Occupation:...

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Kyle meyer

Health Advice from Local Men (pt. 2)

June is Men's Health Month and all month long I'll be sharing some insight from local men on their views of health and how they maintain healthy minds and bodies. I interviewed men of different ages but you'll notice there are common healthy habits among them all. Our 2nd interviewee this month is: Kyle Meyer Age Range: 26-33 Place of Empl...

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Health Advice from Local Men (pt. 1)

June is Men's Health Month and all month long I'll be sharing some insight from local men on their views of health and how they maintain healthy minds and bodies. I interviewed men of different ages but you'll notice there are common healthy habits among them all. First up this month is: Eli Mayfield Age range: 18-25 Place of Employment:...

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Eat Right for Eye sight

Simple Ways to Improve Eye Health

How often do you think about eye health? Macular degeneration is an incurable eye disease and the leading cause of age-related vision loss, affecting more than 10 million Americans. The good news, it can be avoided or delayed with a few precautionary measures. A healthy diet is one way to help offset eye disease. There ar...

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dance for life

Dancing Does a Body Good and Has Lasting Effects

I've been dancing since age 3 and its still one of my favorite things to do. When I'm dancing, the world melts away and it's just me and the music. Chances are, when you think about working out, dancing may not be the first thing that comes to mind. However, a workout doesn't have be regimented or in a group fitness class. You can break a sweat and have fun dancing to your favo...

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self talk

Recipe for Disaster: Mixing Negative Self-Talk with Eating Behaviors

I have been promoting mindful eating a lot lately and it's been a popular topic especially with the holiday season underway. Although a fairly simple concept, it does take...

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energy drinks

The Low-Down on High-Energy Drinks

Sleepiness and fatigue are often used interchangeably but they are quite different in terms of cause and treatment. Fatigue can be acute or chronic- if you are experiencing chronic fatigue, you should see your health care provider as this may be a sign of a serious illness or mental health condition. Sleepiness on the other hand is associated with lifestyle behaviors and therefore remedied wit...

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mindful eating

Mindful Eating: A Conscious Approach to Health

To better understand the concept of mindful eating it will be helpful to first consider mindfulness in more general terms. To be mindful is to use our minds to look inside, outside and all around; to consider our actions and how they affect ourselves, others and the world around us. Mindfulness is usually associated with meditation and stress relief but it can also be a powerful tool w...

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Get Back into the Swing of Spring

It was a long winter and many of us may be experiencing some lingering weight gain from the holidays or others may have made some resolutions that didn't pan out but there's no reason to despair! Spring is a time of renewal and the perfect time to revive yourself and your overall well-being. Here are 5 easy ways to live light and travel light as you get back into the swing of spring....

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fad diet

How to Spot a Fad Diet in 30 Seconds or Less

Every week there's a new "miracle" diet and every year you can't help but wonder: Is THIS the weight loss diet that will finally work, once and for all? There are weight loss programs that work, but there are many more "fads" out there that will temporarily drop your weight (or perhaps make you sick), only to have the pounds return in a few short weeks. Fad diets are tempting, but like eating a...

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oil for skin

Oil: Food For Your Skin

Do you find your skin to be extra thirsty this time of year? Your moisturizing routine may be to blame for this. If you use lotion and find that your skin just doesn't stay hydrated and soft all day like you wish it would...than you might just want to try being a little more European for a change. In a nation of lotion lovers (the United States) its rare to find an asso...

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eating for inflammation

Are you eating pro- or anti- inflammatory foods?

About Inflammation There two kinds-acute and chronic- both have very different effects on the body. Acute inflammation is necessary after an injury or infection because it aids in the healing process. Chronic inflammation (aka low-grade, 'systemic'), however, appears to play a role in many chronic diseases such as cardiovascular disease, autoimmune disorders such as rhe...

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More Fat, More Flavor

Low-fat beliefs 'Diet', 'weight loss', 'low-fat'…these terms usually go hand-in-hand and when looking at Gallup poll data from 2012 on Americans' views on best diets, Americans tend to lean toward low-fat rather than low-carb diets if and when they choose to do so. 'Fa...

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Top 7 Reasons to Grow & Use Fresh Herbs

  They are always available - herbs are easy to grow year round. I am in constant need of herbs whether I'm cooking breakfast, lunch or dinner and it would be a major pain if I had to keep running back to the store every time I needed a little basil or parsley. Best practice: plant your herbs in containers so you can leave them outside in the summer and put them o...

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