Tonics and Elixirs: 14 Powerful Potions for a Shot of Health | The Health Sessions

Tonics and Elixirs: 14 Powerful Potions for a Shot of Health

All over the world, people have been using teas, tonics, elixirs and other brews to support their immunity, heal gut issues or improve their chances at getting a good night’s sleep. These potions can surely be a fast and easy way to carry powerful nutrients into the blood stream and throughout your entire body. But what exactly are tonics and elixirs?

Although the terms are often used interchangeably, there is a slight difference. An elixir is a botanical remedy that addresses a specific imbalance in the body, like a cold or menstrual cramps. A tonic, on the other hand, is a drink packed with ingredients that support your overall health, by fortifying bodily systems like your immunity.

No matter if you’re looking to balance your hormones, fight inflammation or reduce stress, you can find a tonic and elixir to help you. Of course, none of these drinks are miracle cures. If only it were that easy to heal yourself! But, tonics and elixirs are a fun and delicious way to get more disease-fighting nutrients in and strengthen your wellbeing. Pretty good for a drink, right?

So take a shot of health and try one of these powerful potions!  

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Cruciferous is King: 15 Wonderful Winter Cabbages Recipes | The Health Sessions

15 Wholesome Ways to Eat Winter Cabbages

Eating fresh, seasonal vegetables brings you all the vitamins, minerals and nutrients you need most that time of year. And during the cold months that means stocking up on winter cabbages.

The members of the brassica family pack a punch in the nutritional department. Cruciferous vegetables like broccoli, kale and Brussels sprouts are rich in vitamin C, E and carotenoids, that have preventive effects on the development of degenerative diseases. What’s more, many winter cabbages contain high amounts of minerals like sulphur, folate, calcium and potassium.

Broccoli and cauliflower are staple foods in many kitchens, while kale and fermented sauerkraut have been making a comeback in recent years. But you may be less familiar cooking with red cabbage, bok choy, turnip, kohlrabi and collard greens. Or maybe you’ve been avoiding Brussels sprouts after some bad childhood memories.

But the recipes below will convince you you’re missing out. Take a look at these tasty ways to eat more members of the cabbage family this winter!

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How to Easily Get More Variation In Your Diet | The Health Sessions

7 Stress-Free Strategies to Get More Variation in Your Diet

It’s the first rule of healthy eating: eat a wide variety of foods.

The U.S. Department of Agriculture and the U.S. Department of Health and Human Services (USDA and DHHS, 1980) advises you to consume something from all 5 major food groups: fruits and vegetables, (whole) grains, meat, poultry, fish and legumes, dairy products, and fats and sweets. You should also try to vary with ingredients within each food group.

But did you know that on average, we only eat 25 different kinds of foods in 3 days? In contrast, research suggests that our hunter-gatherer ancestors used to collect over 55 unique plants to secure food all year round. That’s a pretty big difference! But why should you want to bring more variation to your daily diet?

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14 Winter Citrus Recipes to Brighten Up Your Day | The Health Sessions

14 Winter Citrus Recipes to Brighten Up Your Day

They’re one of most popular ingredients for crushing colds: winter citrus.

And it’s not hard to see why. Citrus fruits are packed with vitamin C, which helps keep your immune system strong. What’s more, those juicy oranges, lemons and mandarins contain powerful antioxidants that protect your brain and improve your heart health by lowering your blood pressure and cholesterol levels.

Of course you can make fresh orange juice of add a slice of lemon to your cup of tea to get these health benefits. But if you don’t want to throw away those treasured fibers or consume too much fructose, it’s best to enjoy winter citrus as a whole fruit. You could star citrus fruits in porridges and sweets, put slices in salads or add a zesty element to your sheet pan dinner.

Before you go all-in on winter citrus, it’s important to know that grapefruit interacts with common medications like cholesterol-lowering drugs, blood thinners, pain medication, certain antidepressants and antiviral drugs. So if you’re taking prescribed meds, please check with your doctor or pharmacist if it’s ok for you to consume grapefruit.

With that crucial note in mind, bring a burst of brightness to dark days with these 14 winter citrus recipes!

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Best Bowl Food: 18 Hearty & Healthy Meals in a Bowl | The Health Sessions

Best Bowl Food: 18 Hearty & Healthy Meals in a Bowl

After a tiring day, there’s nothing more comfortable than wrapping your hands around a warm bowl of food. No wonder buddha bowls have replaced a lot of standard plates over the past years.

I don’t know what makes deconstructed dishes like burrito bowls or bibimbap so cozy. Perhaps it’s the vibrant colors, perhaps the composition of all those tasty ingredients side by side. What I do know is that keeping components separately not only looks pretty, but can also be a great trick to cook family meals for picky eaters.

Bowl food often consists of a layer of whole grains, topped with greens, roasted veggies and grilled chicken or fresh tuna. Finally, the lunch and dinner bowls are sprinkled with fresh herbs and crunchy elements, like toasted nuts, sesame seeds or edamame. But you could also have a fresh smoothie bowl for breakfast, a savory brunch bowl for lunch or a healthy dessert bowl at night.

No matter the time of day or the occasion, there’s a savory or sweet food bowl for you to enjoy. Take a look at these 18 hearty and healthy meals for the best bowl food. 

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