For generations, many women have balanced careers, caregiving, and personal responsibilities while often putting themselves last. Empowerment means encouraging women to prioritize their own health without guilt. Small actions, such as scheduling regular checkups, getting enough rest, setting boundaries, and practicing self-care, can have a lasting impact on both physical and emotional health.

Strong support systems also play a major role in women’s wellness. Conversations among mothers, daughters, grandmothers, mentors, neighbors, and friends can create safe spaces for sharing experiences and advice. Seeking out these types of communities, whether among girlfriends, family members, or new friends, can expose women to resources or support they may not have realized they needed, while also providing a sense of belonging. Socializing and sharing with one another helps women feel heard, valued, and empowered to succeed. These honest discussions also help younger generations learn about resilience, confidence, and the importance of advocating for themselves in school, work, relationships, and healthcare settings.

In our turbulent world, women’s voices remain essential in shaping healthier communities, and so does their resilience. Empowered women who can cope with change and conflict encourage one another to pursue goals in education, leadership, and beyond while breaking down outdated stereotypes. By supporting women’s wellbeing and uplifting one another, we create a future where everyone has the opportunity to thrive.

When was the last time you were curious about the woman  or women you love in your life? Lift them up and learn by asking some of the questions below. Who knows what you might discover?

• What life experience taught you the most about your strength or resilience?
• How do you take care of your mental and emotional health during difficult times?
• What advice would you give younger women about confidence and self-worth?
• Who or what inspired you most growing up, and why?
• What is one lesson about health or self-care you wish more people understood?

If you or someone you know needs support in advancing their wellbeing SimplaFYI can help. We partner with vetted practitioners to support individuals through employers. Learn more here.

The post Women’s Wellbeing Starts with Empowerment first appeared on Simplafyi.

These needs change throughout life, influenced by factors such as hormones, metabolism, and life stages including pregnancy and menopause. Paying attention to these unique needs can help support energy, bone health, cardiovascular health, and long-term disease prevention. A balanced dietary pattern that includes whole foods, vegetables, fruits, whole grains, lean proteins and healthy fats provides the foundation for meeting needs that arise in a woman’s life while supporting overall wellbeing (World Health Organization). 

A key nutrient for many women is iron, which helps carry oxygen throughout the body and supports energy levels. Women who reproduce and are of reproduction age generally require more iron than men due to menstrual blood loss. Iron-rich foods such as spinach, lentils, beans, and fortified cereals can help maintain healthy levels. Pairing plant-based iron sources with vitamin C-rich foods like citrus or bell peppers can also improve absorption of that iron (National Institutes of Health).

Bone health is another important consideration. Women are at greater risk for bone loss and conditions such as osteoporosis, particularly after menopause when estrogen levels decline. Consuming adequate levels of calcium and vitamin D helps maintain strong bones throughout life. Yogurt, kale, and fortified plant milks can contribute calcium, while vitamin D may come from fortified foods, fatty fish, or spending some time outside on a sunny day (Centers for Disease Control and Prevention). Sleep is an important factor to consider in women’s health, also, as women commonly shoulder a disproportionate share of the household’s mental and emotional labor. 

Certain nutrients like folate play a vital role in a woman’s childbearing years. Also known to us as vitamin B9, folate supports cell growth and is especially important before and during early pregnancy. Folate-rich foods include leafy greens, beans, and whole grains. At the same time, healthy fats found in nuts, seeds, and fish provide essential fatty acids that support heart and brain health across a woman’s lifetime.

Ultimately, women’s nutrition is about more than individual nutrients, it’s about creating sustainable habits. Approaching nutrition through a holistic lifestyle lens can help women meet their evolving nutritional needs while building habits that support vitality and wellbeing for years to come!

Need help getting started? SimplaFYI partners with vetted nutrition coaches and functional medicine practitioners to support you and your workplace. Learn more here. 

The post A Nutrition Journey for Women’s Wellbeing first appeared on Simplafyi.

A healthy eating plan includes a variety of nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. The Dietary Guidelines for Americans emphasize the importance of a balanced plate with a diverse range of food groups to meet all of our nutritional needs (U.S. Department of Health & Human Services, 2020). For instance, Mediterranean diets rich in olive oil, fish, and whole grains are linked to lower risks of heart disease and longer life expectancy (Estruch et al., 2018). These principles can be incorporated into almost any cuisine, from Asian stir-fries to Latin American stews, without sacrificing flavor or cultural significance.

However, the key to sustainable healthy eating lies in balance. It’s important to approach food not as something to restrict but as something to enjoy in moderation. Mindful eating, which encourages listening to your body’s hunger cues and eating with intention, can foster a healthier relationship with food (Wansink, 2017). Furthermore, food is an integral part of cultural identity. Dishes passed down through generations are more than just fuel—they are a means of connecting with history and heritage. By making small, health-conscious tweaks (such as swapping refined grains for whole grains or reducing added sugars), traditional dishes can be enjoyed in a more healthful way.

Ultimately, healthy eating doesn’t have to mean abandoning food traditions. It’s about finding joy in balanced meals that honor both nutrition and culture. Consider browsing Forks Over Knives for healthy and flavorful recipes this holiday season! We love their Millet-Lentil Vegan Thanksgiving Roast with Fingerling Potatoes – shown above. 

If you or someone you know would like to explore how whole-food, plant-based eating can improve health and wellbeing, SimplaFYI can help. Schedule time to discover more. 

Sources:

• U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans. Health.gov
• Estruch, R., et al. (2018). Effects of a Mediterranean-style diet on cardiovascular risk factors. Annals of Internal Medicine, 168(3), 159-167.
• Wansink, B. (2017). Mindless Eating: Why We Eat More Than We Think. Bantam Books.

The post Balancing Culture with Healthy Noshing first appeared on Simplafyi.

Setting aside time and money for such experiences is not just a luxury—it’s a crucial component of a balanced, healthy life and a way of investing in oneself. These moments of happiness and connection rejuvenate us, making us more resilient in the face of life’s challenges. They foster social bonds, which are vital for emotional well-being and longevity!

Check out this curated list of some upcoming events and experiences to boost your wellbeing. 😎 

• Newport Beach Pilates – @ Third Beach on Monday, Wednesday, Friday and Saturday until August 31, 2024 6:45-7:30 AM
• Summer’s Bounty Virtual Cooking Class: Watermelon Gazpacho. July 14th at 5:00pm ET Register here.
• Free Park Yoga at the Roger Williams National Memorial – recurring weekly on Saturday until August 24, 2024 9am-10am

Are you a SimplaFYI Member yet? No? Join here

The post Experiences for joy and wellbeing first appeared on Simplafyi.

By making conscious choices that prioritize our well-being, we not only enhance our individual vitality but also contribute to the collective flourishing of our communities and the world at large. 

SimplaFYI Community Practitioner, Dr. Musial, is a physician specializing in food as medicine who is dedicated to preserving health and reversing lifestyle-related chronic disease through whole food, plant-based nutrition.

Her passion for plant-based nutrition led her to found a nonprofit, Plant Docs in 2019 with colleagues Suyin Lee, MD, and Steve Stein, MD. Through programs like “Jumpstart Your Health!”, Dr. Musial has helped to change lives by improving blood sugar control in type-2 diabetics, reducing the need for insulin as well as reducing LDL cholesterol and blood pressure, eliminating the need for medication.

Yes, it’s possible to heal through food and toss your meds!

Learn more about SimplaFYI and our vetted practitioners. Join Now and discover how you can benefit through our collective offerings, including discounts on programs and services. Plant Docs offers a 20% discount on their Jumpstart Your Health! program, cooking classes, and private consultations. Join Now for the promo code!

Dr. Musial also serves as SimplaFYI’s Medical Advisor.

The post Embracing Spring: Nourishing Body, Mind, and Spirit through Nutrition first appeared on Simplafyi.

“We live in a country with the top hospitals and medical care in the world, yet Americans are dying in the greatest numbers from preventable diseases caused primarily by poor dietary choices,” said Dr. Musial. “With social media spreading misinformation on the latest fad diets and the unhealthy food industries spending billions on lobbyists and marketing, it’s no wonder we’re confused about what we should and should not eat.”

Employers are facing a difficult climate for a variety of reasons, but one thing they can improve is helping their workforce navigate a healthier life. Healthier employees are generally more focused, have less out of work time and are more productive. As an employer, you can help separate the factual wheat from the misinformation chaff for your employees, and build awareness around healthier choices and wellbeing.

Nourish Your Minds …

A simple email, social media, or printed flyer-based campaign can help your employees identify the risks in their own diets and develop better dietary habits. For example, you might include a recipe-a-day program based on Dr. Musial’s 10 tips for healthier eating:

1. Eat the entire rainbow of whole fruits and vegetables, but especially leafy greens such as spinach, kale, and dark green lettuces. Packed with antioxidants and vitamins, leafy greens are heart-healthy and anti-inflammatory while helping to prevent and fight cancer.
2. Avoid sweetened beverages — even the low-calorie variety, which can disrupt metabolism.
3. Find ways to add legumes — such as chickpeas, lentils, and black beans — into your recipes. Low in fat, they are full of fiber and protein.
4. Avoid refined and processed flour products, such as white bread, cakes, and cookies; eat grains in their whole form.
5. Eat more fiber (which comes from plants only).
6. Understand that not all fat is bad. Healthy fats — such as those found in nuts, chia and flax seeds, avocados, and olives — are rich in health-promoting fatty acids.
7. On the other hand, saturated fats found in animal products such as beef, pork, chicken, butter, and dairy can lead to fatty liver, insulin resistance, and coronary artery disease.
8. Avoid processed meats — i.e., lunch meats, hot dogs, and bacon — which the World Health Organization classified as a class 1 carcinogen in 2015.
9. Cook and serve with herbs and spices often, as they provide an array of anti-inflammatory properties and unique antioxidants.
10. Finally, drink plenty of the elixir of life — water.

… While You Nourish Your Bodies

Stock your worksite kitchens and break rooms with healthy food choices, such as nuts, fruits, low-sugar granola and protein bars, herbal teas, and spring water. During work functions, serve healthy, plant-based meals and include the recipes alongside the dishes for those who want to learn more. And finally, consider offering gift cards to health-food stores and health-conscious restaurants as employee rewards and gifts. 

Employers Can Effect Real Change

The following statistics from the Centers for Disease Control should be a wake-up call for all of us: 

• Nearly $173 billion is spent each year on health care related to obesity
• 90% of adults consume too much sodium
• fewer than 10% of adolescents and adults eat enough fruits and vegetables
• 60% of young people (and 50% of adults) consume at least one sugary drink a day. 

As an employer, you can help change these statistics — preventing, treating, and even reversing preventable chronic disease in the United States. Want to learn how SimplaFYI can help? Contact Kathleen, at krepoli@simplafyi.com

In addition to Dr. Musial’s work with SimplaFYI, she is a co-founder of PlantDocs. She and her team provide a variety of programs to support health. You can find them at: PlantDocs.

This article was written by: Carol Swanson. Carol is a health and financial wellbeing writer. She can be reached at cegoodswan@gmail.com.

The post Food for Thought first appeared on Simplafyi.

According to Dictionary.com, Nourishment is something that does or provides what’s needed for someone or something to be healthy and to grow and develop.

Nourishment goes beyond physical, tangible sustenance. When most of us hear the word, we focus on food and nutrition. However, I want to draw your attention to the other more overlooked facets of nourishment. I am talking about deep nourishment of the mind, body and spirit and how it feeds us and brings us to a new level of wellbeing or holistic nourishment.

I would like to challenge you to choose a practice of nourishment for your mind, body and spirit. This practice is just that – a practice – and weaving a nourishing act into your daily routine will positively affect your overall health and wellbeing.

You may have already identified practices that comfort and fuel you; maybe you practice yoga, light a candle, journal, or meditate. Below are some practices that support your mind, body and spirit contributing to holistic nourishment. I encourage you to challenge yourself by trying a new practice this month and see how you feel.

Take a moment to ponder what you are doing to nourish your mind, body, and spirit. Notice how you feel in response. If you regularly practice self-care, how do you feel the rest of the day? What do you notice about your mood, or the way you react to life?

If this is new for you, experiment with yourself; see what works and what doesn’t, how do you feel in your body after trying something new? Maybe just that is enough to contribute to your holistic nourishment – trying something new! If a daily commitment feels too overwhelming, begin with a weekly or monthly one. Remember, the best gift you can give is the gift of wellbeing to yourself.

Discover your blend:

Mind:

• Journal
• Meditate
• Sound bath
• Therapy

Body:

• Outdoor walks in your favorite place
• Try a new type of workout class
• Set a goal to work towards, like:
  • Sign up for a race
  • Commit to 15 minutes of yoga daily
• Eat all colors of the rainbow
• Take a cold shower

Spirit:

• Listen to a podcast
• Cook a yummy healthy meal for loved ones
• Call a friend
• Enroll in a new course and learn something new
• Volunteer
• Read a book
• Diffuse your favorite essential oil

As you expand your nourishment, check in with your body, mind and spirit. See what comes up for you. Not everything will resonate and that is okay. This is an ongoing practice to discover and improve your overall health and wellbeing. If it does not feel nourishing for you then move on until something does.

This is our challenge to you! But a welcome one if you are committed to feeling your best in mind, body and spirit. 

Not a member? Join here!

Got 30-minutes on Saturday, February 19^th at 11:00am EST?

Be Our Guest at our Nourish Your Health Discover Event. Register here!

SimplaFYI is a health and wellbeing company focused on integrative care. We partner with practitioners of acupuncture, chiropractic, massage | bodywork, meditation | mindfulness, yoga, nutrition and more!

SimplaFYI empowers YOU to advance your health and wellbeing.

Question? Email Kathleen at: krepoli@simplafyi.com

The post Nourishment first appeared on Simplafyi.

According to Drew Ramsey, M.D., assistant clinical professor of psychiatry at Columbia University and author of Eat to Beat Depression, your brain represents just 2% of your body weight, but consumes 20% of what you eat. Wouldn’t it make sense, then, that eating well might contribute to a healthier mood and stronger mental outlook? Apparently so: “Real food heals brains,” Dr. Ramsey said in a 2013 Ted Talk.

Eating to treat mental health disorders such as anxiety and depression is the basis for the relatively new field known as nutritional psychiatry. This discipline focuses on the use of food and supplements as part of a comprehensive treatment plan, to provide the foundational nutrients necessary for improved mental health.

In her Harvard Health Publishing article, “Nutritional Psychiatry: Your Brain on Food,” Eva Selhub, MD, in a 2015 noted that multiple studies have found a correlation between a diet high in sugar and impaired brain function and a worsening of mood disorders.

She also explained the link between our gut’s microbiome and mental health, an increasing area of focus in neuroscience research: “Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain. Since about 95% of your serotonin is produced in your gastrointestinal tract, and your gastrointestinal tract is lined with a hundred million nerve cells, or neurons, it makes sense that the inner workings of your digestive system don’t just help you digest food, but also guide your emotions.” According to the article, the good bacteria in your microbiome protects you against inflammation, and helps activate the neural pathways between your gut and your brain.

So what should we eat to help improve our moods? According to the experts cited here as well as several other studies, a diet low in sugar, trans fats, and processed foods, and high in healthy oils, nuts, legumes, whole grains, low-fat dairy, fruits, vegetables, seafood, poultry, and small amounts of lean, red meats can lead to healthier brains. You might also consider specifically adding prebiotics, such as onions, garlic, bananas, and asparagus, and probiotics — fermented foods including low-sugar pickles, sauerkraut, and yogurt – to support your microbiome. Fortunately, the summer’s bounty at your local farmer’s market offers a huge variety of options to choose from.

For information on nutritional psychiatry, visit the International Society for Nutritional Psychiatry Research at www.isnpr.org. Or, for help in refining your own brain power plan, reach out to a vetted SimplaFYI nutritionist. Not a Member? Register today.

*Source: Natalie Parletta, Dorota Zarnowiecki, Jihyun Cho, Amy Wilson, Svetlana Bogomolova, Anthony Villani, Catherine Itsiopoulos, Theo Niyonsenga, Sarah Blunden, Barbara Meyer, Leonie Segal, Bernhard T. Baune & Kerin O’Dea (2019) A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED), Nutritional Neuroscience, 22:7, 474-487, DOI: 10.1080/1028415X.2017.1411320.

Written by Carol Swanson, a health & wellbeing blog poster. Carol can be reached at: cegoodswan@gmail.com  

The post Can Food Affect Your Mood? first appeared on Simplafyi.

Why? Because March is National Nutrition Month! Sponsored by the Academy of Nutrition and Dietetics, National Nutrition Month is an annual campaign to help Americans make informed food choices and develop sound eating and physical activity habits. Before we flip the page on the calendar, let’s use these last few days to focus on what we put into our bodies and how it contributes to lifelong health.

According to the Centers for Disease Control and Prevention, chronic illnesses such as cancer, diabetes, and heart disease cause seven out of 10 deaths in the United States each year, and account for 75% of all health care costs. One of the most important keys to preventing and managing chronic illness (along with exercise, regular health screenings, and avoiding tobacco) is proper nutrition.

Every five years, the Departments of Health and Human Services and Agriculture publish the Dietary Guidelines for Americans. This 125+-page guide details the research and data behind governmental recommendations for nutrition. Medical professionals, educators, policymakers, and others use this guide to aid in their decision-making, education, and community outreach.

The 2015-2020 guide includes the following recommendations for all-around good health:

• Follow an eating pattern across the lifespan that supports a healthy body weight and reduces the risk of chronic illness. Choose nutritious foods from all the food groups – fruits, vegetables, dairy, protein, grains, and oils.
• Focus on variety, nutrient density, and amount. Nutrient-dense foods include those that provide vitamins, minerals, and other substances that have positive health effects. Examples include leafy greens, blueberries, chicken breast, nuts, and low-fat milk and cheese. If dairy isn’t your thing, there are many non-dairy options that satiate and add nutrition value, such as almond, soy and coconut milk.
• Limit calories from added sugars and saturated fats and reduce sodium intake. Avoid such items as soda, pizza, chips, deli meats, and processed foods.
• Shift to healthier food and beverage options. Consider personal preferences to maintain switches over time. For example, if you like soda, consider flavored seltzer water. Rather than ordering fettuccine alfredo, try a pasta primavera with garlic, olive oil, and a little shredded parmesan, with a bean pasta. Just had the red lentil penne and it was delicious!
• Support healthy eating patterns for all. Encourage healthier choices at home, work, school, and social and community gatherings to help change the collective mindset.

For more information on the Dietary Guidelines for Americans, and for other tips and resources on health eating, visit choosemyplate.gov. Or for a more personalized approach, reach out to one of the nutritionists and health coaches available in the SimplaFYI Community, who can help you develop healthy eating patterns to last a lifetime.  Not a Member? Join SimplaFYI today: www.simplafyi.com/members

Carol Swanson is a Health & Wellbeing writer and can be reached at: cegoodswan@gmail.com 

The post The Fuel to Live a Healthy Life first appeared on Simplafyi.

Consider the benefits of some of the season’s most abundant fruits and vegetables.

Apples: A great source of fiber, phytochemicals, and vitamin C, apples offer flavonoids that provide antioxidant and anti-inflammatory benefits. They may also help prevent against constipation and certain chronic diseases. Eating a fresh, whole apple offers the most nutrients, as the skin contains much of the fiber and flavonoids.

Winter Squash: With a wide variety of shapes, colors, textures, and flavors, nearly everyone can find a winter squash to satisfy their taste buds. A common ingredient in cool-weather soups, stews, and casseroles – or even baked and scooped straight out of the shell — winter squash is a great source of carotenoids, protein, vitamins C and B6, fiber, magnesium, and potassium. Spaghetti squash even makes a nutritious, low-calorie substitute for the traditional pasta of the same name.

Brussel Sprouts: These mini-me cabbages have scored high on the “hip” meter in recent years. They can be found on many restaurant menus this time of year, usually dressed up with not-so-healthy additions such as bacon, blue cheese, and sugary glazes. However, brussel sprouts are delicious on their own, simply roasted crisp with a little olive oil and a pinch of salt and pepper. These cruciferous vegetables are rich in vitamins C and K, folate, carotenoids, and fiber.

Kale: Another cruciferous family member, kale comes in many shapes and colors, from bright green to purple. It’s often used in soups, stews, and salads. Sprinkled with a touch of salt and baked in the oven, it can be transformed into a crispy chip alternative. Kale is a great source of vitamins K, C, A, and B6, carotenoids, folate, fiber, and manganese.

This is just a small sampling of the colorful, nutritious offerings you’ll find at your local farmers’ market this time of year.

If you need help coming up with creative ways to prepare your fall feast, be sure to connect with one of SimplaFYI’s vetted Health|Nutrition Coaches.

Not a Member? Start your free demo today!

Follow SimplaFYI on Facebook for daily news on advancing your health & wellbeing!

Source for all nutrition information: Harvard T.H. Chan School of Public Health

Written by: Carol Swanson, Health & Wellbeing writer at cegoodswan@gmail.com 

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