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Simple Tips for Energizing Your Creative Spirit

There are many more aspects to health and happiness than merely what’s on your plate. Wholesome food, fitness, and time with loved ones can certainly take you a long way, but true fulfillment comes from the full expression of one’s authentic self.

While some may discount creative endeavors as frivolous or wasteful activities, immersing yourself with focus, energy, and enjoyment towards something that you care about has many benefits to overall well-being.

Being fully present and mindful, as we tend to be during times of creativity, is an incredible stress-reliever. It also helps tap into the subconscious mind where our deepest desires are held, and creates a sense of personal success and accomplishment. That’s not to mention the added bonus of developing mental clarity and problem-solving skills that can be applied to other areas of life!

5 Simple Tips for Grilling Vegetables

Nothing says summer better than a good old-fashioned barbecue. If you’re a vegetarian or vegan, you might wonder what you can enjoy among the classic barbecue staples like hamburgers, chicken kebobs, and fire-grilled shrimp.

But grilling vegetables is actually easy and delicious – especially if you grow your own. And the best part is that they make a great main dish packed with delicious vitamins, minerals, and fiber!

Here are some tips to use when cooking vegetables on the grill:

1. Slice and dice: Cut your vegetables into pieces that are small enough to cook quickly, but large enough to stay intact. Slice thick vegetables like squash and eggplant into 1/4-inch thick portions, and put long, thin veggies, such as asparagus and green onions, on the grill whole.

2. Use skewers: Keep smaller vegetables from falling apart with skewers. Pair up soft vegetables like cherry tomatoes and mushrooms, and do the same with hard veggies like peppers and onions.

Natural and Safe Sunscreens for Summer

One of the greatest joys of summer is spending time outdoors in the sun. As the best natural source of vitamin D, sunlight promotes bone health, supports the immune system, and boosts the mood. Yet too much sun can cause painful burns and potentially dangerous long-term skin damage, so it’s important to protect yourself with sunscreen, especially if you’re going to be outside during peak hours.

When shopping for sunscreen, choose wisely. Many sunscreens contain chemicals that are absorbed directly into the body and can be harmful. Mineral sunscreens, on the other hand, create a physical barrier to block UV rays and are regarded as quite safe. For more information about which sunscreen ingredients to look for and which to avoid, check out our Summer Wellness Tune Up guide.

Upbeat Songs for Your Summer Workout Playlist

Finding the time and energy to work out during the winter can seem like a daunting task. When it’s cold outside, we just want to curl up at home with a cup of tea and a good book instead of braving the cold to go for a run.

The warm weather, longer days, and sunshine make summer the perfect time to amp up your fitness routine! The only thing missing is a playlist that will push you to run an extra mile or do one more set of squats at the gym. We’ve complied some of our favorite upbeat jams that have us rocking out on the treadmill! If you need a little musical inspiration to encourage your fitness routine, try adding a few of these songs to your playlist:

10 Easy-to-Grow Herbs and Vegetables & Refreshing Recipe

There’s nothing better than biting into a juicy tomato ripe off the vine or adding fresh herbs to a summertime meal. But the reality is that if we want to enjoy fresh seasonal produce, our local grocery store isn’t always the best option. So what do we do if we want to add fresh foods to our diet without stretching our budget with frequent trips to the farmer’s market?

Growing your own herbs and veggies is a fantastic way to help save money, reduce your environmental impact, and eat fresh, healthy foods all season long. The best part is that you don’t need a ton of space to grow your own organic produce. There are lots of herbs and vegetables that you can grow right in your backyard or even your kitchen!

A surprising number of herbs thrive as in indoor plants. If you’re looking to add a flavorful punch to your food, why not grow your own fresh seasonings this summer? To get started, all you need is a bright space and the appropriate containers and soil.

Here are 5 easy-to-grow herbs:

3 Easy Skin Care Recipes for Healthy Summer Skin

Summer is nearly here. As the temperature rises, and the days grow longer, we spend more active time outside and expose more of our skin to the elements. While the warm summer sun feels good, overexposure can cause damage and breakouts.

There’s no shortage of skincare products available at your local pharmacy or department store. But what’s in them?

Many contain manufactured ingredients such as parabens, phthalates, and synthetic fragrance. These common chemicals can create hormonal imbalances and have been linked to the development of certain illnesses. Anything that you put on your skin gets absorbed into your bloodstream, so it’s essential to take care that you know your ingredients.

The good news is that you don’t have to douse your body in unpronounceable ingredients and chemicals to keep it healthy, soft, and blemish-free. Here are 3 all-natural recipes for summer skin care:

Tea Tree Oil Acne Treatment
Clear your complexion

8 Superfoods to Add to Your Smoothie

It’s that time of the year again. The days are longer, the weather is heating up, and you’re craving the most satisfying of summer beverages: smoothies. These blended drinks have numerous benefits: they’re quick and easy, they can pack an incredible nutritional punch, and they’re endlessly customizable.

Best of all, smoothies give you the chance to easily try many different nourishing ingredients – sometimes all at once. We rounded up a list of our favorite superfoods that are perfect for smoothies and encourage you to try them this summer season.

Chia seeds: You may first have heard of chia seeds during the Chia Pet craze of the 1980s. They are actually an ancient Aztec superfood packed with calcium, fiber, protein, phosphorous, manganese, and omega-3 fatty acids. They lend an instant creamy thickness to any smoothie.

Meet the Winners of the Happy, Healthy Moms Photo Contest

On Friday, we announced the Healthy, Happy Moms photo contest in honor of mothers everywhere, and we were thrilled by your response! Nearly 100 incredible women were nominated to win full enrollment at Integrative Nutrition. The three mothers who received the most votes are true inspirations and deserving recipients of the Health Coach Training Program.

Mothers make the world a healthier, happier place – first starting with their own families, and then expanding into schools, their communities, and beyond. Plus, moms who take care to improve their own health and happiness can do even more good in the world. We’re confident that these incredible mothers will spread a ripple effect that will transform the world! Meet our inspiring contest winners:

Spring Detox: Apple, Radish and Arugula Salad

Spring is in full bloom, and with the change of seasons comes the change of produce on your plate. According to Ayurveda, many foods with a deep red color – beets in the fall, radishes in the spring, or berries in the summer – are great for detoxing your liver and supplying fresh oxygen to the blood.

Now that radishes are in season, this is a great time to start incorporating these crunchy, slightly spicy vegetables into your diet. If you aren’t a fan of their strong bitterness, try roasting them whole with the greens on for a hearty side dish. You can also munch on them raw with a sprinkle of sea salt for an afternoon snack with a kick!

We love to get our daily radish fix with this salad from Integrative Nutrition graduate, Chantal Soeters, Class of 2012. The radishes are a perfect complement to the more neutral flavors of the apple and avocado. Add this salad to your Mother’s Day spread and it’s sure to be a hit!

Apple, Radish and Arugula Salad

Ingredients

Announcing the Happy, Healthy Moms Photo Contest!

Mothers are a crucial part of Integrative Nutrition’s community. Whether it’s feeding their own family nourishing meals, fighting for healthier school lunches, or supporting other women to become their healthiest selves, mothers are making a big impact in their communities and beyond.

To show our admiration for the tireless work moms do and the comfort and joy they bring, we are excited to honor these women with the Happy, Healthy Moms Photo Contest. Read below for all the details.

Here’s the deal:

Who: An amazing mother you know – it could even be yourself.

What: Three people will win one full enrollment to the Health Coach Training Program to gift to a mother who would make a great Health Coach.

When: The contest starts Friday, May 10 and closes Saturday, May 11. Voting takes place Sunday, May 12.

Where: Enter to win on Facebook.

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