In today’s fast-paced world, maintaining a balanced and energized life can be a challenge. The demands of work, family, and responsibilities often leave us feeling drained and depleted. However, by incorporating simple yet effective functional health habits into our routines, we can enhance our overall well-being and vitality. In this blog post, we will explore functional health tips and tricks that promote balance and energy, allowing you to thrive in all areas of your life.

Prioritize Quality Sleep

Quality sleep is the foundation of good health. Make it a priority to establish a consistent sleep routine and create a sleep-friendly environment. Optimize your sleep space by keeping it cool, dark, and free from electronic devices. Create a relaxing bedtime ritual by engaging in activities like reading, practicing deep breathing exercises, or taking a warm bath. Aim for 7-8 hours of uninterrupted sleep each night to rejuvenate your body and mind.

Nourish with Nutrient-Dense Foods

What we eat plays a significant role in our energy levels and overall well-being. Focus on consuming a variety of nutrient-dense foods that provide your body with the necessary fuel. Incorporate plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats into your diet. Minimize processed foods, sugary snacks, and drinks high in caffeine or artificial additives. Stay hydrated by drinking an adequate amount of water throughout the day.

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Move Your Body Regularly

Physical activity is essential for optimal health. Find activities you enjoy and make them a regular part of your routine. Engage in a combination of cardiovascular exercises, strength training, and flexibility exercises. Aim for at least 150 minutes (about two and a half hours) of moderate intensity aerobic activity or 75 minutes of vigorous activity each week. Incorporate movement throughout your day by taking short walks, using the stairs instead of the elevator, or trying out desk exercises if you have a sedentary job.

Manage Stress Effectively

Chronic stress can significantly impact our energy levels and overall well-being. Incorporate stress management techniques into your daily routine to help manage stress effectively. Practice mindfulness meditation, deep breathing exercises, or yoga to reduce stress and promote relaxation. Find activities that help you unwind, such as reading, listening to music, or spending time in nature. Set boundaries, delegate tasks, and practice declining invitations and saying “no” to avoid overwhelm.

Foster Positive Relationships and Connections

Human connection is vital for our emotional well-being. Cultivate positive relationships with family, friends, and loved ones. Surround yourself with supportive and uplifting individuals who encourage your growth. Schedule regular social activities, whether it’s going out for a meal, participating in group hobbies, or simply having meaningful conversations. Building and maintaining strong relationships can contribute to a balanced and energized life.

Practice Mindful Technology

Technology has become an integral part of our lives, but excessive screen time can harm our well-being. Set boundaries on your technology use by creating tech-free zones or times during the day to disconnect and be present in the moment. Instead of mindlessly scrolling through social media, engage in activities that nourish your mind, such as reading a book, pursuing a hobby, or engaging in face-to-face conversations.

Prioritize Self-Care

Self-care is essential for maintaining balance and energy. Make time for activities that recharge and rejuvenate you. Engage in activities you enjoy, such as taking a relaxing bath, practicing self-reflection, journaling, or pursuing hobbies and interests. Prioritize self-care as a non-negotiable part of your routine to ensure you have the energy and capacity to thrive in all areas of your life.

Incorporating functional health tips and tricks into your daily routine can have a profound impact on your overall well-being, allowing you to lead a balanced and energized life. Prioritizing quality sleep, nourishing your body with nutrient-dense foods, staying active, managing stress effectively, fostering positive relationships, practicing mindful technology use, and prioritizing self-care are all key components of a healthy lifestyle. By adopting these strategies, you can optimize your physical, mental, and emotional well-being, ultimately leading to increased energy levels, enhanced productivity, and a greater sense of fulfillment. Remember, minor changes add up, so start implementing these functional health tips and tricks today and experience the transformative effects they can have on your life. Here’s to a balanced and energized journey ahead!

Connect with a chiropractor, mental health professional, nutritionist, or DNA-based weight loss coach to address all your functional health needs at gocuris.com.

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Start With Breakfast

Breakfast is often called the most important meal of the day, and for good reason. Starting your day with a nutritious breakfast can give you the energy and nutrients needed to tackle the day ahead. Try incorporating protein, fiber, and healthy fats into your breakfast, such as eggs, whole-grain toast, and avocado.

Add More Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, and fiber and should be a staple in any healthy diet. Add more fruits and vegetables to your meals such as a side salad with dinner or a piece of fruit for a midday snack. Aim for including a variety of colors to ensure you’re getting a range of nutrients.

Choose Whole Grains

When it comes to carbohydrates, not all are created equal. Whole grains, such as brown rice, quinoa, and whole-grain bread are healthier than refined grains, such as white bread and pasta. Whole grains are higher in fiber and can help keep you full and satisfied.

Cut Back on Sugar

Sugar is often added to many processed foods and can contribute to weight gain and other health issues when consumed excessively. Try cutting back on added sugars by swapping sugary drinks for water or unsweetened tea, and choosing snacks that are lower in sugar such as nuts or vegetables with hummus.

Drink Plenty of Water

Drinking enough water is essential for maintaining good health. It helps regulate body temperature, aids digestion, and supports healthy skin. Try carrying a water bottle throughout the day and aim for drinking at least eight glasses of water daily.

Conclusion

Making small, simple changes to your diet can significantly impact your health and well-being. You can improve your overall health and feel your best by starting with breakfast, adding more fruits and vegetables, choosing whole grains, cutting back on sugar, and drinking plenty of water. Don’t hesitate to make these changes today – your body will thank you!

Learn more about getting connected with a Nutritionist at https://gocuris.com/functional nutrition/.

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The Link Between Nutrition and Mental Health

The foods we eat provide the building blocks for our bodies and brains. The nutrients we consume can affect the production of neurotransmitters, hormones, and other chemicals in the brain that are essential for healthy mental functioning. A diet high in processed foods, sugar, and unhealthy fats has been linked to an increased risk of depression, anxiety, and other mental health disorders. On the other hand, a diet rich in whole foods, fruits, vegetables, and healthy fats has been shown to improve mood, cognitive function, and overall mental health.

Nutrients That Support Mental Health

Certain nutrients have been shown to be particularly beneficial for mental health. These include omega-3 fatty acids, B vitamins, magnesium, and zinc. Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseeds, have been linked to improved mood and cognitive function. B vitamins, found in whole grains, nuts, and leafy greens, are essential for the production of neurotransmitters and can help reduce symptoms of depression and anxiety. Magnesium, found in nuts, seeds, and leafy greens, can help reduce stress and improve sleep. Zinc, found in oysters, red meat, and legumes, has been linked to improved mood and cognitive function.

Tips for Maintaining a Healthy Diet to Support Mental Health

Maintaining a healthy and balanced diet is essential in supporting your mental health. Here are some tips to help you get started:

1. Eat a variety of whole foods including fruits, vegetables, whole grains, and lean proteins.
2. Limit your intake of processed foods, sugar, and unhealthy fats.
3. Include omega-3 fatty acids, B vitamins, magnesium, and zinc-rich foods in your diet.
4. Stay hydrated by drinking plenty of water throughout the day.
5. Consider incorporating probiotics, found in yogurt, kefir, and fermented foods, into your diet to support gut health and improve mood.

Seeking Professional Help

While nutrition can play a significant role in supporting mental health, it is essential to seek professional help if you are struggling with a mental health disorder. A mental health professional can help you develop a comprehensive treatment plan that includes therapy, medication, and lifestyle changes, including diet and exercise.

Conclusion

The food we eat can have a significant impact on our mental health. By maintaining a healthy and balanced diet that includes whole foods, fruits, vegetables, and healthy fats, we can support our mental well-being. Remember, seeking professional help is essential if you are struggling with a mental health disorder. A mental health professional can help you develop a comprehensive treatment plan that includes lifestyle changes, including diet, to support your mental health. Check out the Curis Nutritionists and Mental Health Providers to find the right fit for you!

Learn more about getting connected with one of our Functional Nutritionists or one of our Mental Health Therapists at Curis Functional Health.

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Ingredients:

• 1 tablespoon grass-fed butter or ghee

• 1 red bell pepper diced (or 1 cup chopped vegetables of choice)

• 1 cup egg whites or the whites of 8 pastured large eggs

• 2 green onions finely chopped

• 1/2 teaspoon Italian seasoning

• 1/4 teaspoon Himalayan or Celtic sea salt

• 1 1/2 cups chopped or torn fresh spinach

• 2 tablespoons shredded raw cheddar cheese, or you can use feta

• Optional: Paleo hot sauce and sliced avocado for serving

Instructions:

• Place a rack in the upper third of your oven and preheat the oven to broil.

• Heat a small 8” cast iron or safe nonstick (oven-safe) skillet over medium heat and add the butter. Once the butter melts, add the red bell pepper. Sauté until the pepper softens, about 6 to 8 minutes. • Meanwhile, whisk the egg whites in a bowl until they are lightly frothy.

• To the skillet, add the Italian seasoning, salt, and green onions. Stir to combine and let cook for 30 seconds.

• Add the spinach to the skillet for a little while, stirring until it wilts and cooks down.

• Slowly pour the egg whites into the skillet and cook undisturbed until the edges begin to cook and appear more solid white.

• Using a rubber spatula, lift the edges of the whites, lifting all the way around and tilting the pan as you go. Let cook for about another minute.

• Sprinkle the cheese on top, then transfer the skillet to the oven. Broil for 2-3 minutes. Watch closely and when egg whites are cooked, remove them from the oven, and slide them onto a plate. Serve hot, and enjoy!

Thank you!

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Recipe by Kelly Massey – Weight Loss and Nutrition Coach in Texas

image source

Ingredients: 

• 4 – 4.5 lbs. short ribs cut into short pieces
• 2 –3 chopped medium carrots
• 2 tbsp arrowroot flour
• ¼ yellow chopped onion
• 2 cloves of garlic minced
• 1 inch ginger minced
• Sea salt and pepper to taste
• 2 –3 tbsp organic olive oil
• 1.5 – 2 cups beef bone broth
• 1 bag frozen cauliflower rice

Sauce: 

• 1/2 cup coconut aminos
• 3 tbsp rice vinegar
• ¼ cup coconut sugar
• 1 heaping tbsp sesame oil
• ½ tsp red pepper flakes

Instructions: 

1. Chop all veggies. Place chopped carrots on the bottom of a slow cooker.
2. Heat 2-3 tbsp oil in a big skillet. Pat the ribs dry and sear them until browned on all sides. Season with sea salt and pepper. Each side should take 2-3 minutes, then transfer ribs to the slow cooker once done.
3. In a medium-sized bowl, whisk together all the ingredients for the sauce. Add minced garlic, chopped onion, ginger, and red pepper flakes on top of the short ribs, then pour sauce mixture over the ribs. 
4. Add beef bone broth and slow cook for 7-8 hours on low or until the beef is falling off the bone. When there is 30 minutes left, scoop out a cup of the broth into a small mixing bowl, mix it with arrowroot flour and pour it back into the pot. The sauce should thicken slightly after 20-30 minutes. (add additional 1 tbsp arrowroot flour if the sauce is too liquid for your liking). 
5. Serve over cooked cauliflower rice and garnish with green onion or fresh chopped cilantro. 

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Ingredients: 

• 2 eggs (You can also use flax “eggs”) 
• 1 1/4 cups almond flour 
• ¼ cup tapioca flour 
• 1 teaspoon baking powder 
• 1 teaspoon baking soda 
• 1/4 teaspoon sea salt 
• 1 teaspoon cinnamon 
• 1/4 teaspoon nutmeg 
• 1/2 cup organic refined coconut oil (melted) 
• 1/2 cup coconut sugar 
• 1 teaspoon vanilla 1
•  cup shredded zucchini (grate using the smaller side on your grater) 
• 3/4 cup chocolate chips (Hu is the best & cleanest brand) 

Instructions: 

1. Preheat oven to 350 degrees. 
2. Use liners or grease the inside of each cup with coconut oil. 
3. In a medium bowl combine flour, baking powder, baking soda, salt, cinnamon, and nutmeg.
4. In a small bowl, mix the melted coconut oil, coconut sugar, vanilla, and eggs. 
5. Add in shredded zucchini and stir again until well combined. 
6. Add wet mixture to dry mixture and stir until combined taking care not to over mix. 
7. Fold in chocolate chips. 
8. Divide batter into the 12 muffin cups. 
9. Bake for 18-20 minutes or until a toothpick inserted in the middle of the muffin comes out clean.

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Recently, I came across the new Cauliflower Thins and Jicama Wraps from Trader Joe’s. They are delicious and a great way to incorporate more vegetables into your child’s diet. They are also an excellent option for kids with Celiac Disease or who have a nut allergy.

For the Cauliflower Thins, you can layer thin slices of cucumber, a slice of organic deli turkey (omit if vegan), thin slices of avocado or a spread of guacamole, and a slice of tomato.

If you want a healthier take on Lunchables pizza, you can also pack it along with a side of tomato sauce, shredded cheese, and olives or another favorite topping to build your own pizza.

On to the Jicama wraps. These are nice and crunchy, with a subtle flavor that’s sure to pass even a picky eater’s taste test. Here, you can use canned tuna/chicken/salmon, finely dice celery, pickles, & onion (if they’ll eat it), and Veganaise mayo.

​Combine well. Fill the Jicama Wrap like a taco or burrito, and there you have it! You can also toss in a container of berries to boost their brain power.

All of these options include the protein they need for growth and strength, the right kind of fats for their brain & body, and quality carbohydrates packed with nutrition to keep their immune systems at peak and provide them with energy. Stay tuned for more healthy kid-friendly suggestions.

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