NATURE IS THE BEST CURE
WELLNESS @ MULBERRY FARMS The Global Wellness Institute defines wellness as the active pursuit of activities, choices and lifestyles that lead to a state of holistic health. Wellness is not a passive or static state but rather an “active pursuit” that is associated with intentions, choices and actions as we work toward an optimal state of health and well being. People should focus proactively on prevention and maximizing their vitality. They adopt attitudes and lifestyles that prevent disease, improve health, and enhance their quality of life and sense of wellbeing. In other words, wellness is proactive, preventive and driven by self-responsibility.
BOOSTING IMMUNITY NATURALLY @ MULBERRY FARMS HEALTHY EATING On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. Is it possible to intervene in this process and boost your immune system. Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment.
STRESS VS IMMUNITY Modern medicine has come to appreciate the closely linked relationship of mind and body. A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress. Despite the challenges, scientists are actively studying the relationship between stress & immune system. REGULAR PHYSICAL ACTIVITY Regular exercise is also one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. TRYING OUT NEW RECIPES Deciding what to have for dinner can be a constant cause of frustration, which is why many people tend to use the same recipes again and again. Chances are you’ve been cooking the same recipes on autopilot for years. Whether these are healthy or unhealthy recipes, it’s always healthy to try something new. Aim to try making a new healthy recipe at least once per week. This can change up your food and nutrient intakes and hopefully add new and healthy recipes to your routine. Alternatively, try to make a healthier version of a favorite recipe.
GREENS COME FIRST A good way to ensure that you eat your greens is to eat them as a starter. By doing so, you will most likely finish all of your greens while you are the hungriest and be apt to eat less of other, perhaps less healthy, components of the meal. This may lead you to eat fewer and healthier calories overall, which may result in weight loss. Furthermore, eating vegetables before a carb-rich meal has been shown to have beneficial effects on blood sugar levels. It slows down the speed at which carbs are absorbed into the bloodstream and may benefit both short- and long-term blood sugar control in people with diabetes. WHOLE FRUITS OVER JUICE Because fruits contain fiber and various plant compounds, their sugars are generally digested very slowly and do not cause major spikes in blood sugar levels. However, the same does not apply for fruit juices. Even real fruit juices lack the fiber and chewing resistance provided by whole fruits. This makes fruit juice much more likely to spike your blood sugar levels. It also makes it way too easy to consume too much in one sitting.
SAY NO TO DIET FOODS So-called “diet foods” can be very deceiving. They‘ve usually had their fat content reduced dramatically and are often labeled “fat-free,” “low-fat,” “fat-reduced” or “low-calorie.” However, to compensate for the lost flavor and texture that the fat provided, sugar and other ingredients are often added. Therefore, many diet foods end up containing more sugar and sometimes even more calories than their full-fat counterparts. Instead, opt for whole foods like fruits and vegetables.
AND LASTLY, SLEEP WELL Sleep deprivation disrupts appetite regulation, often leading to increased appetite, which results in increased calorie intake and weight gain. Being sleep deprived also negatively affects concentration, productivity, athletic performance, glucose metabolism and immune function. What’s more, it increases your risk of several diseases, including inflammatory diseases and heart disease. Therefore, it is important to try to get adequate amounts of good-quality sleep, preferably in one bout.