Tag: eating

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12.14.23 | Healthy Eating

Embracing Food as Medicine

At Sage Collective, we often explore the different facets of vibrant living, and one aspect that continually resonates is the relationship between our diet and health. The age-old adage, “You are what you eat,” rings especially true as we delve into the concept of food as medicine – a philosophy that aligns perfectly with our journey towards holistic wellness.

Rooted in ancient practices like Ayurveda and Traditional Chinese Medicine, the idea that food can be used as a healing tool has been around for centuries. Today, modern nutritional science echoes these traditions, highlighting how our dietary choices can significantly influence our health and well-being.

Imagine your kitchen as a treasure trove of medicinal remedies. The foods we choose to consume can act as powerful agents in preventing and managing various health conditions. For example, leafy greens and berries, laden with antioxidants, fortify our defenses against chronic illnesses. Foods rich in omega-3 fatty acids, like walnuts and fatty fish, are not just tasty but also champions for heart health.

Our dietary habits play a crucial role in shaping our health landscape. Heart disease, diabetes, and hypertension – prevalent concerns in our community – are deeply linked to what we eat. By focusing on a balanced diet, rich in whole foods, we wield the power to reshape our health and reduce the risk of these conditions. The gut microbiome, an ecosystem within us, is crucial in maintaining our health. Foods that are friends to our gut – think probiotics like yogurt and fiber-rich vegetables – not only enhance our digestive health but also strengthen our immune system, a key factor in vibrant living.

Recognizing that one size does not fit all in nutrition, personalized dietary choices cater to our unique health requirements. This approach, emphasizing individuality, is at the heart of treating food as medicine. The connection between our diet and mental health is an area of growing interest. Nutrient-dense foods not only nourish our bodies but also our minds, influencing our mood and cognitive functions.

While we champion the idea of food as medicine, it’s essential to remember that it’s not about strict dietary limitations or deeming certain foods as off-limits. It’s about balance, variety, and making mindful choices that enhance our health without sacrificing the joy of eating.

As we continue on our path of vibrant living, let’s view our dietary choices as joyful selections for health. Our plates can be a palette of nourishing, flavorful foods that serve as our daily dose of medicine. Embracing this holistic approach, we not only cater to our physical health but also to our overall sense of well-being and joy.

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11.16.23 | Sage Advice®

Savoring Thanksgiving: A Healthy Twist on Classic Favorites

Thanksgiving – a season of warmth, gratitude, and delectable feasts. It’s a time when family recipes and hearty dishes take center stage. While these traditional favorites are deeply cherished, they often come loaded with calories. This year, why not infuse the Thanksgiving table with a healthier twist, keeping the flavors rich but the fare lighter?

Thanksgiving doesn’t have to be a choice between taste and health. By weaving in more vegetables, opting for lean proteins, and embracing whole grains, we can transform our feast into a balanced array of nourishment and flavor. It’s about celebrating the holiday’s culinary traditions in a way that also honors our commitment to vibrant living.

Stuffing is a Thanksgiving staple, but this year, let’s turn it on its head. Swap out the bread for quinoa, a gluten-free grain that’s rich in protein and fiber. Mix it with aromatic herbs like sage and thyme, add some chopped vegetables like carrots and celery, and throw in a handful of dried cranberries for a sweet twist. This stuffing isn’t just a side dish; it’s a conversation starter.

The turkey is the centerpiece of most Thanksgiving tables. This year, let’s opt for a leaner cut by choosing turkey breast. Marinate it with rosemary, garlic, and a bit of olive oil to keep it moist and flavorful. As it roasts to golden perfection, it fills the kitchen with an aroma that promises a mouthwatering main course, minus the unnecessary fats.

End the meal on a sweet note without overindulgence. Core some apples and fill them with a mixture of cinnamon, nutmeg, and a splash of honey or maple syrup. Bake them until they’re tender and serve with a dollop of Greek yogurt. It’s a dessert that satisfies the sweet tooth and adds a festive, healthy finale to your Thanksgiving meal.

Thanksgiving is more than a feast; it’s a celebration of togetherness, gratitude, and the bounty of the season. By giving our favorite dishes a healthier makeover, we not only cherish these moments but also nurture our well-being. Enjoy this day of thanks, filled with love, laughter, and a feast that’s as good for the body as it is for the soul.

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Sage Advice®

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09.14.23 | Health & Wellness

The Secrets of Longevity Diets

Much like how joyspotting brings small bursts of happiness into our lives, longevity diets offer a passport to a healthier future. They’re not the latest diet fad but a treasure trove from cultures celebrated for their centenarians. These diets aren’t about restriction, but celebrating foods that have nourished generations.

The Mediterranean region, with its lush olive groves and sparkling blue waters, gives us a diet rich in healthy fats, fresh produce, and fish. Then there are the Blue Zones, regions scattered across the globe, each boasting their unique recipe for longevity. Okinawa offers sweet potatoes, while Loma Linda champions plant-based delights. As varied as they are, each region offers a culinary experience that keeps its inhabitants thriving.

Peel back the layers of these diets, and you’ll find common heroes: vibrant vegetables, whole grains, and natural ingredients, bursting with antioxidants. These foods don’t just fill our stomachs; they fortify our cells, combat oxidative stress, and can even put chronic ailments at bay. It’s like finding those hidden joys in our surroundings; these foods are tiny marvels waiting to be celebrated.

Of course, food is just one slice of the pie. The longest-living people don’t just eat well; they move, cherish community, and embrace positivity. It’s a holistic dance of diet, activity, and mental well-being. Just like the vibrant energy a pet brings into a home, longevity diets infuse life with a zest that extends well beyond our plates.

As you savor your next meal, think of it as an invitation to a life rich in both years and experiences. Whether you’re trying out Mediterranean recipes or simply adding more whole foods, remember: every bite is a step towards a future bursting with health and vitality.

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02.09.23 | Sage Advice®

Less Sugar, Less Salt, Less Fat: Foiling The American Diet With Indigenous Ingredients

You will find that among the sheer vastness of our world’s culinary palette — America ranks very low. We face an affliction of fast food restaurants seemingly on every corner and processed foods on every grocery store shelf. That isn’t to say any of these places don’t have tasty foods, because admittedly, some do. But finding healthy food choices can seem like an impossible feat in a Western diet full of excess sodium, saturated fat, refined grains, and calories from solid fats and added sugars. In the past we’ve talked about our 9 Ways of Vibrant Living and how one of the ways we can live more vibrantly is through the use of plant-based dieting. What if many of these healthy options could be found right outside our back door? Today, we introduce you to the indigenous diet.

The Indigenous Diet

Picture this, sweet corn roasting over a fire. Poached eggs lapped over a bed of soft cornmeal within a hearty bowl of black bean soup. None of these dishes are intrinsically difficult to make. Yet every ingredient can be found outside our back door. Poor dietary choices can contribute to many chronic conditions and can put a strain on our body and healthcare system. Indigenous diets serve the purpose of being hyperlocal, ultra seasonal, and ridiculously healthy. They contain no processed food, excess sugar, no wheat (or gluten), no dairy, and no-high cholesterol animal products. It’s naturally low glycemic, high protein, low salt, plant based with lots of grains, seeds, and nuts. Did we mention that it’s utterly delicious? (eat your heart out fast-food!)

It’s easy to miss many of the foods that lie in our backgrounds such as; dandelions, purslane, plantain, and lamb’s ear. These are typically ripped out of the ground as weeds and then thrown away. Most people probably have never taken the time to think of how delicious, interesting, and nutritious they are. So next time, instead of dismissing them, try tossing them into salads, soups or stews. The very acorns we crush beneath the wheels of our vehicles can even be turned into a gluten-free flour. There’s wealth to be discovered on the roads we drive on too — wild hazelnuts, raspberries, strawberries, chokecherries and herbs like sage, juniper, and mustard can all be found along the highway.

Implementing indigenous ingredients into your own plant-based meals can seem daunting. But once your pantry and wares are fully stocked, we can assure you that improvising meals and creating your own recipes will come easily. Through this act of exploring indigenous plants and vegetables that grow in our own backyards, we discover what it truly means to nurture ourselves from mother nature herself.

Indigenous Ingredients
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09.15.22 | Lifestyle

The Season for Slowing Down

With fall ending and autumn right around the corner, it’s time to wave warm weather and long days goodbye and welcome the vibrant colors and brisk breezes that come with the new season. You might also be experiencing shifts in your own life too, which is why it’s critical to continue filling your days with activities that enrich both your body and your soul. Today, we’re sharing how you can ensure vibrant living this fall: 

Get Outside

There’s no better place to be than outside in the fall. Encourage yourself to embrace the outdoors this season by utilizing community paths and trails or taking a trip to an apple orchard or park. Another great way to get outdoors is by planning a hiking trip or a road trip to witness the colors that come with the autumn season. While you’re outdoors, indulge in an awe-walk or a podcast.

Choose In-Season Cuisine 

With fall comes some of the tastiest seasonal produce with fruits like apples, pears and pumpkins and vegetables like sweet potatoes and squash. Visit your local farmers market or store to pick up the fresh produce and cook away! Some of our favorite fall recipes include pumpkin oatmeal, chicken and white bean soup and adobe chicken and kale enchiladas. 

Slow Down

If summer left you scattered or feeling like you had no time to yourself, fall is the perfect time to slow down and do more for your wellbeing. Incorporate more mindful moments throughout your day and make it a point to spend more time on yourself. Yoga and meditation are both great activities for grounding and reflection, and in the fall, you can do both outsides!

Fall is the season for slowing down. Embrace the cool weather, make the most of the season by cooking up season recipes and ground your mind, body and soul. 

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09.08.22 | Community

Breakfast is Still the Most Important Meal of the Day

Yes, that old saying you’ve heard your whole life is correct: breakfast is still the most important meal of the day! Whether you’re an everyday breakfast eater or unfamiliar with the practice, September is the perfect month to pick up the habit and learn more about the importance of the meal during Better Breakfast Month. 

Besides filling your body with healthy nutrients, vitamins and other energy-rich minerals, studies have found that eating breakfast regularly comes with many benefits you would otherwise not have access to if you skipped the meal. One key benefit is the jumpstart of the body’s metabolism, encouraging it to burn calories throughout the day. While starting your morning off with a meal informs the body that there are calories to be burnt throughout the day, skipping the meal tells your body to conserve them. 

And while we all love bacon and eggs or syrup-layered pancakes, there are countless other nutrient-forward recipes you can incorporate into your morning diet to reap the most of the meal’s benefits. Yogurt parfaits and smoothies are a perfect way to fill up on fresh fruit and protein in the morning, and homemade energy bars make for powerful boosts on the go. However, there are still ways to bring added health to favorite meals; make your waffles using a whole-grain mixture or pair your eggs with a slice of toast and mashed avocado.

It makes sense; by filling your body with healthy foods first thing in the morning, you’re less inclined to reach for your favorite, less-healthy snacks later throughout the day! To learn more about Better Breakfast Month and discover recipes you can make on your own, visit here.

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09.01.22 | Community

The Significance of Healthy Snacking

Many people grow up being told that eating snacks throughout the day isn’t the best way to fill hunger, but that isn’t necessarily true. Practicing healthy eating habits, like those we encourage through Sage Collective’s 9 Ways of Vibrant Living, certainly plays a significant role in the body’s health and wellbeing, but so does snacking. Discover the significance of healthy snacking and a few of the many benefits it provides below:

When snacking, it’s important to remember to stick to the same guidelines you apply to other foods and choose fresh, natural and plant-based foods. After discovering which foods to add to your snacking list, adding them to your daily diet produces countless lifestyle benefits. Here are just a couple: 

Fuels Movement

Sometimes all you need is a boost of energy to get you through the rest of the day when you’re feeling tired, and a snack is the perfect solution! When you’re not hungry enough for a full meal but need to pick me up, having something to snack on by your side is a great way to fuel you through the rest of the day. However, avoid foods normally associated with refueling, like soda. Instead, choose nutrient-rich snacks like a healthy trail mix or energy bar. 

Prevents Overeating

It’s easy to get hungry in between meals, and when you don’t have a snack, it’s even easier to overeat. Having food to snack on between mealtimes is essential to prevent overeating. Grab a fruit full of healthy carbs like a banana or a protein-packed snack like nuts or yogurt. Not only will this reduce the amount of time between meals – in turn reducing hunger – but it also provides your body with a variety of nutrients it might have required or craving throughout the day. 

Improves Focus

Another great benefit of snacking on your favorite foods throughout the day is the impressive ability to help improve concentration. When blood sugar drops and metabolism slows, the body becomes cranky, tired and distracted from the present. Thankfully, you can easily prevent a poor mood and sluggish productivity by adding snacks to your daily regimen!

Next time you feel bad about grabbing a midday snack, don’t! The right snacks can fuel you through the day, improve your focus and empower your body to stay healthy for the long haul.

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08.18.22 | Community

The Enigma of Heirloom Foods

Like everything, foods evolve with time, changing in flavor, color and even shape. And yes, while we’re cautious to eat any of those weird looking foods, they’re often filled with a plethora of flavor and nutrients. Today, we’re exploring heirloom foods and why you shouldn’t let their appearance hold you back from trying them.

What are heirloom foods?

Have you ever noticed that weird-shaped carrot or the odd-colored tomato at your grocery store? Those are heirloom foods! Like all other aspects of life, as time passes, agricultural products and systems change, progressing the popularity of some foods and lessening the use of others. This leads to the emergence of heirloom foods – foods that may have been commonly eaten throughout previous generations but are less so today. 

Why you should add them to your diet

Heirlooms don’t only come with unique looks, but they also provide many nutritious benefits other foods don’t have. The genetics within the plants also typically provide them with pest, disease and weather resistance. 

Whether you’re snacking on an heirloom vegetable, fruit, or egg, each food is also sure to be filled with flavors you haven’t experienced before. The taste is what draws many to the established foods. Beyond their flavor, buying heirloom foods is also a great way to support local farms in your area that may grow them instead of buying usual produce from large-scale farms. 

Don’t hesitate to grab those colorful potatoes or weirdly shaped tomatoes next time you spot them out, you could be missing out on a flavor-filled heirloom treat!

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