The Wellness Journal

Our pursuit of good health, always.

 

Nutrition. Fitness. Mindfulness.

 

Let’s dive into the Wellness Journal written by experts with your health in mind.

 

Relieve Stress with These 6 Nourishing Foods

Relieve Stress with These 6 Nourishing Foods

Strategic plating may help to relieve stress by keeping cortisol levels stable in the body. Ready for your nourishment guide? Let's get into it. We all have stress from time to time. But when it goes on for weeks, or months, chronic stress can impact all the body's...

Positive Mindset: More Than a Goal

Positive Mindset: More Than a Goal

Practical tips that will help you best attain positive growth. Whatever you’re looking to achieve in your life, you are going to face some setbacks. However, how you respond to those will play a big part in whether you are successful or not in your endeavors. But...

A Thriving Community in Your Gut

A Thriving Community in Your Gut

Season 2, Episode 1 A Thriving Community in Your GutDr. Scott Jackson, head of the National Institute of Standards and Technology (NIST), Microbiome, and pioneer in human microbiome research and the genetic identification of microbes that promote human health and...

Bone Health: Tips to Keeping Them Strong Over Time

Bone Health: Tips to Keeping Them Strong Over Time

As women, supplementing for our bone health is a top priority. Here's how you can be proactive when it comes to bone density loss in the long-run. Our 206 bones do more than just keep us standing, walking, and singing through life. They also protect our organs, harbor...

7 Fit Pregnancy Tips for Expecting Moms

7 Fit Pregnancy Tips for Expecting Moms

Here's how you can sneak in happy, healthy and safe movement into your fit pregnancy. Pregnancy can be one of the most magical times in your life, but there is one undeniable fact that every woman has to face during their pregnancy — you're going to put on weight....

Your Guide to Practice Functional Nutrition

Your Guide to Practice Functional Nutrition

You've heard of functional training — now nutrition wants in on the deal. Here's what to know about the latest practice in nutritional science. Finding the right diet for you and your goals is tough territory to navigate, and everyone has an opinion about which one...

How to Properly Fuel for Your Next Run

How to Properly Fuel for Your Next Run

Food is fuel. Whether you're a marathon runner or an absolute beginner, nutrition is key to promote stamina and active recovery. Let's dive into what and when to eat before high-intensity, race pace and recovery runs. Most of us have no problem devoting time truno...

Do Your Exercise Goals Include a Healthy Microbiome

Do Your Exercise Goals Include a Healthy Microbiome

Support your gut and strengthen your immunity to hit your fitness and wellness goals. Over the past few years, research has prompted new trends based on ancient practices like intermittent fasting and ketogenic diets. At this point in the new year, it seems like...

15 Healthy Gut Foods: Delicious Ways to Get Healthy

15 Healthy Gut Foods: Delicious Ways to Get Healthy

Keep your digestive system health and happy with these 15 healthy gut foods. Promoting healthy gut microbiota—the bacteria that live in the intestine—can help prevent metabolic syndrome—a combination of risk factors that increases a person's risk for heart disease,...

Microbiome 101: How to Feed Your Gut

Microbiome 101: How to Feed Your Gut

Q: I’ve heard a lot about the microbiome lately. Could you tell me in plain English what that is and why it’s important? —Sebastian F., Mt. Vernon, Ill.   A: The microbiome is made up of the genetic material found in the trillions of cells—including bacteria,...

The Link Between Gut Health + Mental Health

The Link Between Gut Health + Mental Health

Gut health + mental health: The gut-brain connection might be the key to better mental health. If you’re looking for ways to make your lifestyle healthier, looking after your gut microbiome should be near the top of your list. The importance of your gut bacteria to...

5 Vitamin-Rich Fall Superfoods

5 Vitamin-Rich Fall Superfoods

Boost your immune system by adding these six colorful, nutritious and vitamin-rich fall superfoods to your plate. There are plenty of reasons to fawn over summer’s abundance of crisp lettuce heads, plump tomatoes, and juicy local berries. But when sweater weather...

Natural Solutions to Treat Fall Allergies

Natural Solutions to Treat Fall Allergies

With the fall season right around the corner, here's how to be proactive when it comes to fall allergies and how to treat them naturally! You know the struggles with pollen and ragweed aren’t just uncomfortable, they bring along some serious physical and mental...

Gluten Free Lunch Ideas for Back to School

Gluten Free Lunch Ideas for Back to School

If your kids need to avoid gluten, we found recipes for you!  Here are 15 nutritionist-approved gluten-free ideas to try, perfect for kids, with lunch box options they'll love (and adults will too!).   Q : I have a 10-year-old daughter who was diagnosed with...

Top 10 Superfoods for Kids to Support Healthy Growth

Top 10 Superfoods for Kids to Support Healthy Growth

With school around the corner, these 10 superfoods make for perfect additions to your kiddo's lunches. Vitamins and minerals included! "Conditions like heart disease, stroke, cancer, and diabetes could be prevented if we start teaching our kids better nutrition from...

How to Implement a Clean Diet for Your Family

How to Implement a Clean Diet for Your Family

Is your family in need of a nutrition boost? Here are the top ways you can implement a clean diet for your loved ones, picky eaters included. Let's hear from a mama whose family has allergies and could strongly benefit from a clean diet change. Q: My son has just been...

10 Healthy Habits to Incorporate Into Your Kid’s Routine

10 Healthy Habits to Incorporate Into Your Kid’s Routine

Instilling a healthy, balanced routine for your family can spur success in the long-run. A lot of our habits (chewing nails, smoking, drinking, etc.) come from a result of a loop: cue, routine and reward. The cue is known as a “trigger”, or initial image that sends...

Pack a Frugal, Nutritious Lunch with These 11 Tips

Pack a Frugal, Nutritious Lunch with These 11 Tips

With the school season around the corner, here's how you can make the bang for your buck + keep your little ones nourished when it comes to their lunch this school season. As a mother, I am volunteering one day a week as a lunch room helper at my kids' elementary...

Be Proactive About Your Children’s Health

Be Proactive About Your Children’s Health

There are about a million small problems that crop up during the course of the typical day of a working mother. Most of these can be handled with the inherent savvy and wisdom a mother possesses. Others usually require a little patience, because they often work...

New Mom Nutrition Hacks for On-the-Go Wellness

New Mom Nutrition Hacks for On-the-Go Wellness

Scrambling to check all the nutrition boxes as a new mom? We've been there and get it. Here's some tips we believe can help! If you're a new mom or mom of a toddler, chances are you're tired, worn out and you may not be getting the proper nutrition that you need. As a...

Four Things No One Tells You About Being a Mother

Four Things No One Tells You About Being a Mother

The world of all that is 'mother' is complicated, in the best way. The joy and love of this role is incomparable, but this road can have its dips as well. Let's talk about it together! After nine long months, the baby is finally here. This fragile little person will...

Back-to-School Hacks for Dashboard Dining Meals

Back-to-School Hacks for Dashboard Dining Meals

Load up your back to school meals chock-full with nutrition, sure to keep your kiddos full, nourished and strong. As a registered holistic nutritionist, I routinely hear parents' battle cries for help feeding their kids healthy foods. It's not easy to work full time,...

Summer Superfood Crush: Our 5 Picks

Summer Superfood Crush: Our 5 Picks

We're crushing hard this summer when it comes to nutrient-rich plating, starting with these plant-based superfoods. Who says that our wallet has to pay the price when it comes to our food? Summer’s best fruits and vegetables are packed with all the healing nutrients...

Mindfulness Everyday, Every Way

Mindfulness Everyday, Every Way

How can we break down mindfulness + implement it into our day to day? Let's talk reacting, responding and proactive thinking. When we think of the word mindfulness, a number of definitions rise to the top, such as being present and thoughtful. On paper, they sound...

Vitamin & Me Wellness Journal

Our pursuit of good health starts with you. Our team of experts are bringing only the latest, evidenced-based information right to your inbox.  You’ll find all the good stuff about nutrition, fitness and mindfulness practices that support your whole body health in the V+M wellness journal. We break down the science into bit size pieces, so that you can take advantage of the evidence that matters most to you. We avoid flashy headlines and focus only on the real data that makes a difference to you.

We write a lot about women’s health, because we’re women, we’re moms and we’re experiencing the same things that you are. We just happen to have the training to bring you answers. Like most women, we want to feel good, have the energy to live our best lives and make sure that everyone we care about is taken care of. But, we also know that putting on your oxygen mask before you put it on for others is the most important first step. Because if you aren’t on the top of your game, then you can’t take care of your crew. So let’s dive into your health together, so that your whole family can be well.

If you want to learn more about a topic, just ask. We are always writing about health in our wellness journal and are more than happy to serve up the answers to your questions. Drop us a line at hello@vitaminandme.com and follow on socials @vitaminandme

 

The Wellness Journal

Nutrition. Fitness. Mindfulness

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