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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11 Gluten-Free Lunch Box Ideas | The Health Sessions

11 Gluten-Free Lunch Box Ideas to Bring with You

Over the past decade, more and more people have been eating gluten-free for a variety of reasons.

Not just because they suffer from celiac disease – a serious autoimmune disease in which the digestion of gluten leads to damage to the small intestine – but also because they follow a Paleo lifestyle or a low-carb diet.

Personally, I’ve been experimenting with gluten-free foods as part of the Autoimmune Protocol. But there’s one meal I struggle with: lunch time.

You see, I’m from the Netherlands, and a typical Dutch lunch consists of a whole wheat sandwich with cheese or deli meats. We love our bread, so much so that we pack our work lunch boxes with ‘boterhammen’, bring bread rolls on a day out and eat toasties in lunchrooms.

Now when I’m at home, I don’t mind whipping up a veggie-packed omelet or heating up leftovers from last night’s dinner. But on days when I’m off to the playground with my kids, I really miss simply putting sandwiches in my bag and heading out the door. Carrying a thermos of soup around on my bicycle feels like a recipe for disaster, so what other portable, no-heat, gluten-free lunch options are out there?

Before we dive in, let me get one thing straight: gluten are not necessarily your food enemy. Not everyone has to avoid the protein found in grains like wheat barley and rye. But if you do want to go gluten-free, check out these 11 ideas for a gluten-free lunch box.

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Ten 30-Day Challenges to Reboot Your Health in One Month | The Health Sessions

Ten 30-Day Challenges to Reboot Your Health in One Month

Do you need a reset after the holidays? Whether it’s the new year, back-to-school season or the beginning of a new month, there’s something that makes those times feel like the fresh start you need to reboot your health and go after your dreams.

It’s no wonder 30-day challenges have become so popular to build healthy habits and make progress with your goals. We all know that changing your behavior takes time. But when you consistently practice a daily habit for one month, you can make real improvements in a relatively short amount of time. And yet, there’s always an end in sight when you feel like giving up. This also makes 30-day challenges the perfect opportunity to experiment with different routines to see if you like it.

You’ve probably seen trendy month-long challenges like the plank challenge and Dry January on your social media feeds. But as always, I like to feature ideas that are manageable for all kinds of energy levels. Because even if you’re chronically ill – or maybe especially! – making small lifestyle changes can add up to big results over time.

So check out these ten 30-day challenges and see which ones you’d like to try next month!

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The Secret Tool for Healthy Eating with Chronic Illness | The Health Sessions

The Secret Tool for Healthy Eating with Chronic Illness

You’ve heard it countless of times before: healthy eating can support your health and bring you one step closer to your own definition of recovery. But the irony is: right when you need it the most, is when it’s hardest to eat a nourishing and balanced diet.

Because when you’re exhausted, in pain or simply too faint to stand behind the stove, it’s challenging if not impossible to cook a healthy dinner every night. And that doesn’t even include making breakfast and lunch, doing grocery shopping with limited mobility and remembering all the ingredients you need to buy in the first place with brain fog.

But there’s one things that’s helped to stick to a pretty healthy eating pattern throughout my good and bad years: meal planning.

I know, to some people, meal planning sounds like a lot of work, too structured for their lifestyle and most of all, boring. How do you know what you’ll be in the mood for eating tomorrow night?

Feel that way? Hear me out why meal planing is such a helpful tool when you’re living with chronic illness and how you can effortlessly put a healthy dinner on the table every day too.

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