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5 Ways to Get Veggie-Haters to Eat Salad

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We all know someone who’s a veggie-hater. They simply don’t like food that is raw, green, or lacking in “flavor” (a.k.a. salt and sugar). They’re not interested in hearing about the nutritional benefits of kale, juicing, or cleansing, and they brush away your concerns about their diet by claiming that they do eat vegetables… in the form of salsa, french fries, and iceberg lettuce.

Are you picturing someone who fits that profile?

Fear not! There is a way to inspire others to adopt healthier eating habits by incorporating more salads into their diet.

Follow the 5 tips below and your friends and family will be on their way to becoming veggie-lovers in no time! Just make sure to keep in mind that lasting change must come from within, and that it happens gradually.

For delicious recipes and salad-making tips, check out Integrative Nutrition’s Spring Salads Recipe Guide!

Eat it yourself

The Sweet Health Benefits of Maple Syrup

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Though many of us associate maple syrup with the autumn months, it’s actually early spring when the sap begins to flow. So all this month, maple trees throughout the Northeastern states are being tapped to cultivate the thick, sweet goodness that we call maple syrup.

The process will continue over the next few weeks when the sap is boiled until most of the water evaporates, and it eventually becomes the concentrated syrup we know. During this time, the chemical changes that occur will develop the color, flavor, and nutritional benefits of the syrup.

First discovered by the Native Americans and early European settlers in the mid 1500’s, maple syrup has come to be an American household staple. Best known for being drizzled over a hot stack of pancakes, or used to naturally sweeten baked goods, maple syrup can be found in pantries throughout the country.

In the United States, maple syrup is divided into two major grades, Grade A and Grade B, and Grade A is further divided into three subgrades: Light Amber, Medium Amber, and Dark Amber.

How to Rinse and Soak Grains [VIDEO]

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When it comes to taste and nutritional value, are you getting the most out of your grains? Many of us skip right over the “rinsing” or “soaking” steps in recipes that call for whole grains, but there’s good reason to stop that habit. Taking the time to rinse, strain, or soak grains not only improves the texture and taste of grains and makes their nutrients easier to digest—it’s also incredibly quick and easy! Now you have no excuse.

In this video, Diana from Wellness Today shares her expert technique for rinsing and soaking four of the most common whole grains: brown rice, quinoa, buckwheat, and old-fashioned rolled oats. Each needs its own slightly unique preparation, from an overnight soak to a quick rinse, and Diana covers them all, giving you the expertise you need to make all your grains great. Check it out below!

Do you rinse and soak your whole grains? What expert tips do you have to share? Tell us in the comments!

6 Signs that You May Be Sensitive To Gluten

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Going gluten-free is more than just a trendy diet. Many people have sensitivities to gluten, or even allergies that make digesting wheat almost impossible. For them, cutting it from their diet is essential to staying healthy and feeling their best.

Unlike Celiac disease, which is a serious digestive disease that damages the walls of the small intestine when gluten is eaten,  gluten sensitivity is not life threatening, however in extreme cases it can lead to the development of autoimmune diseases such as rheumatoid arthritis or lupus. In most cases, people with a gluten sensitivity experience discomfort such as gas, bloating, and diarrhea.  The problem is, other food sensitivities can have the same side effects, so it can be difficult to know that gluten is the source of your digestive troubles. If you think you might have a gluten sensitivity, there are several external symptoms that could point you in the right direction. If you suspect you may have a gluten sensitivity, keep an eye out for these signs:

How to STOP worrying!

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There seems to be a lot to worry about in life given we cannot control everything. But worrying is a HUGE drain of your energy and completely useless so today I am going to offer you a way to stop worrying, or at the very least dramatically reduce it.

Honestly I used to be quite the worrywart. As a little girl, when my parents went out for date night they’d have to call home once every hour to assure me they were okay because I was so worried something would happen to them. I continued to experience lots of worry into my adulthood until I learned ways to manage it and accept the unknown in my life.

Worry gives us a false sense of control when we are uncertain about someone or something. When faced with the unknown, worrying is often the default habit we slip into as it gives us a way to seemingly deal with whatever our concern is.

In today’s vlog I breakdown worry for you and teach you a technique that you can start using today to transform from worrywart to dream manifestor!

Top Three Powerful Medicinal Herbs You Can Grow Indoors

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Fresh, organic medicinal herbs are among the easiest plants to grow, and you don’t have to miss out just because you don’t have a yard. Those that master container gardening can have healthy plants any time, in any space, whether it’s winter, spring, summer, or fall. Your own urban garden is a great opportunity to get creative, brighten your space with some greenery, and bring the health benefits of the farmers' market into your home.

Getting Started

Start with a collection of pots that fits your space. As long as they have good drainage, any number of containers can be upcycled as planters. You can hang plants above your sunniest windows, sit them on your window sills, or grow them in window boxes when the weather is warm. Organic soil is available from quality retailers, and you can find it online in a pinch, along with the organic seeds needed for medicinal herbs.

Action Versus Ease

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In 2010, I almost quit my business.

I had a full client roster, an adorable wardrobe, a beautiful website, and a growing audience. I was primed for ever-expanding “success”.

I also had a failing marriage, worked until 2am most nights, was emotionally and energetically depleted, felt numb below the waist, and couldn’t understand why making more money was not equalling more fun or enjoyment in my life.

I was fried, and nearly always on the verge of tears from the overwhelm and confusion.

Then, one day, the ceiling caved in.

My husband and I were sleeping, and there was an enormously loud crash in the next room — my office. I was horrified. If someone had been there in that moment, they could have died! What was I going to do with all my clients, all this dust, all the damage? It was so painfully symbolic of how I felt. Done. Fried. Crashed.

I cried for days. All the tears I’d been withholding came crashing down all at once, just like the ceiling.

I started to look – really look – at my life. This wasn’t what I wanted. Yes, I wanted to help people, but not at the expense of my own health, happiness and relationships. I wanted to do good work, but not be a workaholic. Was that too much to ask?

Why Dandelion Belongs in Your Spring Detox Plan

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Dandelion may be a pesky weed when it’s in your garden, but in your body, it could be the key to a successful spring detox. If you have a sluggish liver or suffer from digestive issues like bloating, dandelion is the ultimate superfood to kick-start your internal spring cleaning plan! Dandelion is called pu gong yin in Chinese medicine, where it’s traditionally known as a blood-purifying, immune-strengthening herb that targets the liver and stomach meridians. It gets to work by cooling and flushing out your kidneys, gallbladder, and liver, and acts as a diuretic, releasing excess fluid from your body.

Ayurveda holds that dandelion may help you achieve inner balance and harmony and will sync your body with the unique energy of the season. Now that winter is finally coming to an end, it’s the perfect time to tap into dandelion’s potential to make a clean sweep of your system and attune you to your environment. Plus, dandelion is an easy addition to a natural cleanse, because it’s relatively inexpensive and widely available. Have you seen your front lawn at the start of spring?!

Here are just some of the healthy highpoints of why dandelion roots and greens are a detoxing must-have:    

Is Balancing Cortisol the Key to Women's Health?

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Sara Gottfried, MD, became a great doctor by first becoming her own best patient.

"I was the woman sitting in the exam room, shivering in the little pathetic gown talking to my doctor about how, at 35 years of age, l couldn't lose weight, had no sex drive, and was miserable all the time," says Sara Gottfried, MD. "He suggested an antidepressant."

Disappointed with what conventional medicine had to offer, Dr. Sara--a Harvard trained OB-GYN and New York Times best-selling author of The Hormone Cure--decided to look for solutions. "I had a hunch it was hormonal." she says. "After all, I'm a gynecologist. I think about hormones. And I know they drive a lot of things that happen in the body." Following a hunch, Dr. Sara measured her levels of cortisol, a substance secreted by the adrenal glands that's known as one of the major stress hormones. And she discovered that her cortisol levels were triple what they were supposed to be.

"In conventional medicine, I wasn't trained to look at cortisol," she says. "Yet it impacts everything--weight loss, mood, well-being, the whole nine yards."

Cortisol Keys