4 Tips for Getting a Handle on Holiday Stress

4 Tips for Getting a Handle on Holiday Stress

By Amber Lowry

The holiday season is often synonymous with stress. Gift-giving, festive food prep, squeezing in family get-togethers, and the inevitable “What the heck do I wear to the New Year’s party?!” scenario can be enough to drive anyone crazy. Use the tips below to help tackle stress that’s bound to build throughout the holiday season.
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1. Color

Adult coloring is more than just a hipster hobby. Coloring can promote relaxation by helping you get outside your own head for a few moments. Research has shown that art therapy can aid in the alleviation of both physical and mental stress, and though coloring might not be explicitly classified as “art therapy,” taking time to be creative for no purpose other than to express yourself might hold some therapeutic benefits. Not to mention it’s a cheaper, healthier alternative to more typical grownup ways to unwind.
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2. Remember the reason for the season

It’s easy to get caught up in the materialistic experience of the holidays, but this can lead to an unhealthy fixation on what matters least. Remembering the true reason for the season can help keep perspective on what and why you’re celebrating in the first place, lessening some of the stress material obligations can create. You can do this by reading up on relevant holy texts or inspiring stories about sacrifice and generosity. Taking the time to engage in spiritual or religious traditions with loved ones can encourage a more centered attitude and a heightened ability to deal with all the seasonal chaos.
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3. Breath

Breathing is one of the most underrated ways to deal with stress. Yes, we all breathe to live, but focusing on your breathing can be deeply therapeutic for both your mind and body. A 2011 study done involving yoga breathing techniques found that concentrated breathing exercises are not only a fast track to stress reduction, but to cardiovascular improvement as well. This is due to a switch in activation from the sympathetic nervous system to the parasympathetic nervous system in the body. While neither is inherently bad, over-activating your sympathetic nervous system poses too much of a strain on your heart and stress hormones, which makes deliberately stimulating the parasympathetic nervous system vital for maintaining balance. There are countless YouTube videos and apps that can guide you through meditation or yoga inspired breathing practices, so take a deep breath and get to it!
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4. Say “no”

Saying no to tasks that exceed your time or energy constraints is crucial when tackling holiday responsibilities. Easier said than done right? We all like to think we can accomplish just about anything in our jam-packed schedules, but knowing your personal limits and honoring them can help you avoid holiday-induced stress. Resisting pressure to take on a load larger than you can handle can take more strength than giving into every request, but ultimately, it’s important to remember that you can’t show up for anyone until you show up for yourself. Sharing the weight with family and friends, or simply refusing the weight all together, might be the best gift you could give yourself and everyone else around you.

References
Monti, D., Peterson, C., Kunkel, E., Hauck, W., Pequignot, E., Rhodes, L., & Brainard, G. (2006). A randomized, controlled trial of mindfulness-based art therapy (MBAT) for women with cancer. Psycho-Oncology, 15(5), 363-373. http://dx.doi.org/10.1002/pon.988
Veerabhadrappa, S. G., Baljoshi, V. S., Khanapure, S., Herur, A., Patil, S., Ankad, R. B., & Chinagudi, S. (2011). Effect of yogic bellows on cardiovascular autonomic reactivity. Journal of Cardiovascular Disease Research, 2(4), 223–227. http://doi.org/10.4103/0975-3583.89806
December 27, 2016

3 Cinnamon Dishes

cinnamon

3 Cinnamon Dishes

By Lindsay Howard, MS, CSCS

Cinnamon is a wonderful spice this time of the year. Not only does it taste and smell like Christmas, it also helps to regulate blood sugar in the body. Get the best of both worlds with these three holiday snack recipes!
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Crunchy Apple Crisps

Serves 1
Ingredients:
Apples (thinly sliced)
Dash of cinnamon
Dash of nutmeg
Directions:
• Heat oven to 225 degrees.
• Place apple slices in a single layer on a baking sheet covered in parchment paper. Sprinkle with cinnamon and nutmeg.
• Bake in oven for 1 hour.
• Flip apple slices over, then bake for another hour.
• Allow to cool about 15-20 minutes. Enjoy!
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Mashed Sweet Potatoes

Serves 2-3
Ingredients:
2 large sweet potatoes
3 Tbsp. almond milk
2 Tbsp. plain Greek yogurt or soy yogurt (both are optional)
2 Tbsp. agave
Dash of cinnamon
Dash of sea salt
Directions:
• Wash and peel potatoes and cut them into 2-inch pieces
• Boil large pot of water and add potatoes. Cook about 20-30 minutes until a fork easily goes through them.
• Drain water.
• Mash potatoes in the pot and add the rest of the ingredients, mixing well. If you have an electric beater, you can use that to make them extra creamy, but a fork or potato masher will do just fine.
• Serve and enjoy!
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Roasted Chickpeas

Serves 2-4
Ingredients:
1 can (14 oz.) chickpeas, drained
1 Tbsp. grapeseed oil
1 tsp. cinnamon
1 tsp. nutmeg
2 Tbsp. maple syrup
Dash of sea salt
Directions:
• Preheat oven to 450 degrees
• Spread chickpeas on baking sheet and bake for about 40 minutes
• Put rest of ingredients in large bowl.
• When chickpeas are done cooking, transfer them to the bowl and coat with the remaining ingredients.
• Enjoy!
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December 22, 2016

3 Steps to Combat Artificial Light Exposure

3 Steps to Combat Artificial Light Exposure

By Amber Lowry

Most of our lives are consumed by artificial light. Think about it: if you’re not on your phone responding to texts, you’re on your laptop responding to emails. If you’re not on your tablet binge-watching your latest Netflix obsession, you’re watching the game on TV. Have you ever noticed the blue light radiating out of most screens? Modern science tells us that this unnatural light comes with side effects such as eye issues and poor sleep, opening the door for an array of other health conditions. For example, blue light exposure can decrease the production of melatonin. Known as the sleep hormone, melatonin’s role in our health goes well beyond being a natural sleep aid. Research shows that melatonin is also a powerful agent against cancer and oxidative stress. If that’s not enough to convince you, overexposure to artificial light has also been linked to an increase in body fat. Now that I have your attention, here are three ways to naturally combat the harmful effects of blue light exposure.

1. Use light dimming apps

One of the many perks of technology includes creating new technology to counteract undesirable effects of older technology. For instance, companies have created blue light blocking apps in response to awareness surrounding its side effects. These apps are great for cutting down artificial light exposure for those who tend to work on their screens well into the night. There’s even a screen dimming function built into the latest iPhone iOS update. For android users, apps like f.lux can either be left on permanently or set to your time zone so it automatically knows when to dim down the blue light with an amber, hormone-friendly hue.

2. Blue light blocking glasses

Don’t have the luxury of avoiding screens? Purchasing a pair of blue light blocking glasses might be the hack to help you get away with some more time on your devices. Similar to the blue light blocking apps, these glasses protect your eyes from the harmful spectrum of blue light. While they are great for your eyes, keep in mind that our skin also has photoreceptors that can absorb artificial light. These glasses can go for anywhere from $10 to well into the hundreds. While the cheaper models match the more expensive ones in efficiency, they tend to be less fashionable. So if you don’t want to look like a late 90s/early 00s rap star, consider investing in a more modern, higher end design.

3. Have a technology cut off time

Here’s a free relationship tip: get tech out of the bedroom! One study found that couples with a TV in their bedroom reportedly had half as much sex as couples without a TV. Though controversial in nature, this research supports the idea that taking time to unplug at night with your partner can provide benefits that go far beyond sleep. Including a tech cut-off time into your evening routine can be a great excuse to bond with loved ones and reconnect with what’s truly important in life. Also, replacing typical screen time with a good fiction read can supplement healthy sleep patterns even further.

References
Di Bella, G., Mascia, F., Gualano, L., & Di Bella, L. (2013). Melatonin Anticancer Effects: Review. International Journal of Molecular Sciences, 14(2), 2410–2430. http://doi.org/10.3390/ijms14022410
Emling, S. (2016). 4 Bedtime Habits That May Be Sabotaging Your Sex Life. The Huffington Post. Retrieved 15 December 2016, from http://www.huffingtonpost.com/shelley-emling/better-sex_b_3222875.html
Godley, B., Shamsi, F., Liang, F., Jarrett, S., Davies, S., & Boulton, M. (2005). Blue Light Induces Mitochondrial DNA Damage and Free Radical Production in Epithelial Cells. Journal Of Biological Chemistry, 280(22), 21061-21066. http://dx.doi.org/10.1074/jbc.m502194200
Kooijman, S., van den Berg, R., Ramkisoensing, A., Boon, M., Kuipers, E., & Loef, M. et al. (2015). Prolonged daily light exposure increases body fat mass through attenuation of brown adipose tissue activity. Proceedings Of The
National Academy Of Sciences, 112(21), 6748-6753. http://dx.doi.org/10.1073/pnas.1504239112

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December 20, 2016

3 High Protein Soup Recipes

3 High Protein Soup Recipes

Nicole Kiley, MSc, RD

Sweet & Sour Turkey Cabbage Soup

Serves 6
Ingredients
1 Tbsp. avocado oil
1 lb. lean ground turkey
1 ½ tsp. caraway seeds
1 tsp. thyme
1 red bell pepper, chopped
1 white onion, chopped
1 medium sweet-tart apple, diced
6 cups reduced-sodium beef broth
1 15 oz. can diced tomatoes
1 Tbsp. honey
1 Tbsp. paprika
3 cups chopped green cabbage
2 Tbsp. cider vinegar
¼ tsp. sea salt
Ground pepper to taste
Instructions
• Heat avocado oil in Dutch oven over medium heat. Add turkey, seeds and thyme and cook, stirring and breaking up the turkey with a spoon, for roughly 4 minutes. Stir in pepper, onion and apple; cook and stir for 2 to 3 minutes.
• Stir in broth, tomatoes, honey and paprika and adjust the heat so the mixture boils gently. Cook for 8 to 10 minutes to blend the flavors. Stir in cabbage and cook until tender, 3 to 4 minutes. Season with vinegar to taste, salt and pepper.
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Turkey & Squash Soup

Serves 6
Ingredients
2 tsp. avocado oil
2 leeks, trimmed, chopped and rinsed
1 red bell pepper, chopped
3 cloves garlic, minced
4 cups reduced-sodium chicken broth
1 medium butternut squash, cut into 1-inch cubes
2 Tbsp. minced thyme or 2 tsp. dried thyme
1 ½ tsp. ground cumin
1 lb. turkey cutlets, cut into ½-by-2-inch strips
2 cups corn
2 Tbsp. lime juice
½ tsp. crushed red pepper
¼ tsp. salt
Freshly ground pepper, to taste
Instructions
• Heat avocado oil in Dutch oven over medium heat. Add leeks and bell pepper; cook, stirring often, until the vegetables begin to soften, 3 to 4 minutes. Add garlic and cook, stirring for 1 minute more. Stir in broth, squash, thyme and cumin; cover and bring to a boil. Reduce heat to medium-low and cook until the vegetables are tender, about 10 minutes.
• Add turkey and corn; return to a simmer and cook until the turkey is just cooked through; 3 to 4 minutes. Add lime juice and crushed red pepper. Season with salt and pepper.
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White Spicy Chili

Serves 6
Ingredients
1 Tbsp. avocado oil
1 ½ cups chopped sweet onion (roughly 1 ½ onion)
2 4 oz. cans chopped green chiles
1 tsp. dried oregano
1 tsp. ground cumin
1/8 to ¼ tsp. cayenne pepper
1 15 oz. cans northern beans, rinsed
4 cups reduced-sodium chicken broth
4 cups diced chicken breast
2 Tbsp. cider vinegar
Instructions
• Heat oil in large pot or Dutch oven over medium-high heat. Add onion; cook, stirring occasionally until softened, about 5 minutes. Stir chiles, oregano, cumin and cayenne.
• Cook stirring occasionally, for 5 minutes. Stir in beans and broth; bring to a simmer. Cook, stirring occasionally, for 20 minutes. Add chicken and vinegar; cook for 5 more minutes. Enjoy!
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nicole-kiley-dolce-diet-rdNicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
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December 19, 2016

4 Food Types to Naturally Boost Energy

4 Food Types to Naturally Boost Energy

Creating natural energy doesn’t have to be a matter that’s left to the energy drinks and coffee every morning. In fact, most of the time these drinks end up making you feel more sluggish in the middle of the day than if you hadn’t consumed them in the first place. There are ways that you can boost your energy through food without having to worry about any side effects or the safety of a particular energy product and you can easily find them all at your local grocery store.

1. Whole Grains

Because your body primarily uses carbohydrates to fuel itself, they are an important part of creating natural energy in which you can thrive on throughout the day. Foods such as brown rice, whole wheat pasta, quinoa, couscous, oatmeal and millet are all good choices. And since these foods are loaded with B vitamins, your metabolism will see quite a boost along with your energy! Whole grains can easily be incorporated into recipes such as cookies, stews and salads or they can be used as the base for your meals.

2. Fruit

Fruit has a natural energy boosting capability that will help to keep you on track between meals. All fruit contains natural sugar to help boost your spirit and your energy level, while the vitamin C and fiber found in many of the fruits you eat helps you to keep mental clarity throughout the day. Strawberries and oranges are popular options, while grapes, cherries and melons will provide some energy as well. Frozen fruits make excellent smoothies and are a great way to get a burst of energy in the morning, when you need it the most.

3. Broccoli and Other Green Vegetables

A lack of iron can result in a lack of energy, so it’s important to eat plenty of the foods that provide a healthy dose of this important nutrient to ensure that energy levels stay high. Broccoli, spinach, collard greens and other dark, leafy green vegetables are excellent sources of iron. And because these foods all contain vitamin C as well, they offer a nice amount of antioxidants that will help you to stay strong and healthy which can affect your energy levels. You can easily fit these foods into your meals by adding them to pastas, salads, soups and casseroles.

4. Spicy Herbs

Herbs such as cayenne pepper not only help to raise energy levels naturally, but they provide protection for your heart and they help to maintain proper cardiovascular movement throughout the body. Peppers also help to spice up a meal without having to add a lot of oils and fats, so it’s a perfect weight loss aid in addition to being a mood elevator and an energy infuser. What’s more is that these herbs can be added to just about any meal so they aren’t hard to work with. Try to use fresh herbs and spices when possible, but powdered versions offer most of the same benefits.

Source

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December 16, 2016

5 Steps to Achieving Your New Year’s Resolution

5 Steps to Achieving Your New Year’s Resolution

By Mary Spiegelberg and Nicole Kiley, MSc, RD

The New Year is a chance to let go of the past and set your eyes on the future. For many of us, this is an exciting time. We have hope that the desires of our heart can translate into action. We feel motivated and inspired and intend on being successful. So why are so many of us unsuccessful? Why do we start off strong on January 1 but peter out by mid-February? Simply put, we need a game plan. A specific, regularly updated plan keeps us accountable and motivated. Follow these 5 steps to achieve your New Year’s resolution once and for all!

Get a head start.

Why wait until January 1st for a positive change? If you begin easing into your goal today, you can start the New Year with momentum and confidence. The lifestyle change will be much more sustainable at that time and you will have the skills necessary to be successful. Let’s say your goal is to run a half marathon this Spring. Start moving now! Jog a few times per week for 15 to 20 minutes and begin to build your foundation. In January you’ll be ready to implement a formal training program and work your way up to a half-marathon!

Identify the why.

Take a few minutes and write down the benefits of achieving your goal. By identifying “the why” you will be emotionally invested in the behavior change and therefore feel more motivated to overcome adversity. For example, “My New Year’s resolution is to try martial arts. I chose this because I want to find a new way to manage my stress while also pushing myself outside of my comfort zone.”

Write down action steps.

Unfortunately, simply saying “I want to reduce my sugar intake,” isn’t going to get you to reduce your sugar intake. We have our normal routines and the days, weeks, and years get away from us. We must be specific with our goals. When creating your action steps, be specific in the how, the when, and the why. For example, “I will reduce my sugar intake by going from 1 Tbsp. to 1 tsp. of sugar in my morning coffee. I want to reduce my added sugar intake because I was recently diagnosed with pre-diabetes, and I want to normalize my fasting blood glucose by May 2017.”

Ask for support.

Don’t be afraid to be vocal about your resolutions and enlist support! This is something positive you are looking to change in your life, and the more people around to support you, the better! You never know who has set a similar goal or who has gone through a similar experience in the past. Perhaps your goal is to go on a 30 minute walk each morning. By talking to your neighbor or work friend, you may find yourself a walking partner!

Embrace adversity.

Challenges will arise. If there is one thing you can count on in life it is adversity. Instead of letting it set you back, use it to fuel your fire. You woke up every hour last night, your kitchen sink is full of dishes and your hair hasn’t been washed in a week, but that 30-minute morning walk sure did feel good! We are human and we are bound to fail every now and then, but don’t let small setbacks prevent you from achieving your goals this year. Fight for what you want. Your 2017 self will thank you.
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nicole-kiley-dolce-diet-rdNicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
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mary-spiegelbergMary Spiegelberg is a future dietitian currently pursuing a degree in Dietetics and Food Administration with a minor in Food Science at Cal State Long Beach. Primary field of concentration in Sports Nutrition. Member of UCLA’s Performance Nutrition Team who work to fuel, sustain and improve performance of collegiate athletes. Newport Beach native and proud owner of Hooked Boxing, LLC. Spin, fight and travel enthusiast!
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December 15, 2016

3 Convenient Travel Snacks

3 Convenient Travel Snacks

By Mary Spiegelberg

The holidays are upon us and airports everywhere are buzzing with anxious travelers. While most people will be limited to choosing between an overpriced snack pack and greasy fast food joint, you will be prepared! Go you! Try these 3 simple and travel-friendly snack recipes.
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Homemade Sweet & Salty Trail Mix

Makes 5 Servings
1/3 cup almonds
1/3 cup cashews
1/3 cup walnuts
1/3 cup raisins
2 Tbsp. unsweetened coconut flakes
¼ cup organic dark chocolate chips
A simple trail mix with assorted nuts (e.g. walnuts, cashews, almonds, pumpkin seeds and pistachios) and dried fruit is great heart healthy snack that’s loaded with both omega-3 fatty acids and fiber. Throw in a little dried fruit or dark chocolate for a satisfying burst of energy. Prepare a large bulk bag, or make individual ¼ cup portions. Trail mixes travel well and fit nicely in your carry-on.
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Apple Chips

Makes 1 Serving
1 extra-large apple
1/4 teaspoon ground cinnamon
1/8 teaspoon ground ginger
1/8 teaspoon ground cardamom
Pinch of ground cloves
~Quick Recipe~
• Preheat oven to 225ºF and line a baking sheet with parchment paper.
• Core the apple and cut into slices that are between 1/8- and 1/4-inch thick.
• Place the apple slices in a large bowl.
• Combine the spices and sprinkle them over the apple rings, using your hands to gently toss and coat.
• Transfer the apple slices to the baking sheet.
• Bake the apples for 60-90 minutes (until they’re dried and shriveled, but still tender).
Want an apple but too worried it will bruise on its way through security? Try baking apple chips! Prepare this recipe the night before travel for a sweet and crunchy travel snack. Homemade baked apples pack all the flavor without the added sugar and sulfites of store-bought brands.
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Roasted Chickpeas

Makes 3 to 4 Servings
15 oz. can chickpeas, drained, rinsed and dried
1 Tbsp. extra virgin olive oil
1 tsp. smoked paprika
½ tsp. salt
¼ tsp. garlic powder
~Quick Recipe~
• Preheat your oven to 400 degrees.
• Wash and drain the chickpeas using a mesh colander.
• Lay out a few paper towels and pat the chickpeas dry.
• Once dry, add the chickpeas to a baking sheet.
• Add olive oil and all spices.
• Bake at 400 degrees for 20-25 minutes.
• (The chickpeas will continue to crisp as they cool).
For a protein- and fiber-packed snack, roast your own chickpeas! Roasted chickpeas are crunchy and can be seasoned in a variety of ways. Try the above recipe for a little flavor kick!
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mary-spiegelbergMary Spiegelberg is a future dietitian currently pursuing a degree in Dietetics and Food Administration with a minor in Food Science at Cal State Long Beach. Primary field of concentration in Sports Nutrition. Member of UCLA’s Performance Nutrition Team who work to fuel, sustain and improve performance of collegiate athletes. Newport Beach native and proud owner of Hooked Boxing, LLC. Spin, fight and travel enthusiast!
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December 14, 2016

20 Nutritious Foods with a Long Shelf Life

20 Nutritious Foods with a Long Shelf Life

By Nicole Kiley, MSc, RD

It hurts the heart and wallet to toss expired food. Whether it’s a mushy vegetable from the fridge or an expired canned good from the pantry, throwing away your hard-earned money is never fun. Reduce food waste by adding these 20 nutritious foods to your next grocery list!
1. Canned Tuna
2. Nuts and Nut Butter
3. Coconut oil
4. Garlic
5. Pasta
6. Potatoes
7. Rice
8. Beans
9. Parmesan Cheese
10. Winter Squash Varieties
11. Carrots
12. Beets
13. Onions
14. Radishes
15. Naval Oranges
16. Apples
17. Frozen Fruits and Vegetables
18. Raisins
19. Pickled foods (e.g. olives, pickles)
20. Tea and Coffee
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nicole-kiley-dolce-diet-rdNicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
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December 13, 2016

Dip In! Easy Hummus Recipe

basic-hummus

Dip In! Easy Hummus Recipe

By Mary Spiegelberg

Hummus is one of our favorite appetizers and snacks. Who doesn’t love creamy flavorful hummus and fresh baked pita? Hummus is super easy to make! Below is the base of any delicious hummus recipe. Give it a kick with extra peppers or garlic. Serve your hummus dip with fresh baked pita or crispy sliced veggies such as bell peppers, cucumbers and carrots. This nutrient-dense snack provides a wonderful balance of healthy fat and fiber-rich carbohydrate. Because of its smooth texture and versatile flavor, it also serves as a wonderful spread in sandwiches and wraps.

Basic Hummus Recipe

Makes ~1 ½ cups
Ingredients
15 oz. can chickpeas
¼ cup fresh lemon juice
¼ cup tahini
1 small minced garlic clove
2 tablespoons olive oil
½ teaspoon ground cumin
2-3 tablespoons of water
salt to taste
Instructions
• Rinse and drain chickpeas. Add chickpeas, lemon juice, tahini, garlic, olive oil, cumin and salt to food processor.
• Blend until consistency smooth and thick. If the mixture is too thick or there are bits of chickpeas left over, turn the food processor on and slowly add water until you reach your desired consistency.
• For a traditional hummus, sprinkle paprika over top for a flavor punch.
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mary-spiegelbergMary Spiegelberg is a future dietitian currently pursuing a degree in Dietetics and Food Administration with a minor in Food Science at Cal State Long Beach. Primary field of concentration in Sports Nutrition. Member of UCLA’s Performance Nutrition Team who work to fuel, sustain and improve performance of collegiate athletes. Newport Beach native and proud owner of Hooked Boxing, LLC. Spin, fight and travel enthusiast!
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December 12, 2016

The Truth About Epigenetics

The Truth About Epigenetics

By Amber Lowry

epigenetics-infoWe’ve all been there: a trip to the doctor ends with a diagnosis and a prescription for something you can’t pronounce. You might even be told that genetics are to blame for your diagnosis and that the rest is out of your control. While it is true that genetics can leave you predisposed to developing certain conditions, a budding field of science known as epigenetics has shown that there may be more to genes than previously thought.

The promise of epigenetics suggests that we have a degree of control over our gene expression as opposed to our genes having absolute control over us.

Modern science is showing that our genes may possibly exist as a set of programs that wait for environmental signals to express themselves. Sure, you may be predisposed to a condition, but a predisposed status does not mean that you will inevitably develop said condition. Your genes may simply be waiting for environmental signals to express that condition, but here’s the kicker: you are largely in control of your environment! This is where leading a healthy lifestyle comes into play. External factors such as the food you eat, the air you breathe, the cosmetic products you use, your exercise regimen and many other areas of your life control whether a gene is activated or remains inactive. While there are many environmental influences that are often out of our control such as air pollution, it’s vital that we make the best out of every controllable environmental aspect in order to promote the healthy expression of our genes.

A 2008 article published in the Springer Pharmaceutical Journal states that only 5-10% of cancers are directly linked to genetics.

The article goes on to state that the other 90-95% of cancers can be attributed to lifestyle conditions including cigarette smoke, alcohol consumption, nutrition, exercise, stress and environmental pollutants. This research is just a small piece of a larger picture suggesting that we are making ourselves sicker despite all the modern innovations we’ve been told are the keys to good health.
Please note that no one is explicitly blaming you for every negative diagnosis you receive. While there’s a lot we still don’t understand about external influences on health, making the most out of what we do know is crucial in the pursuit of longevity.
In a world so medically and technologically advanced, how can life expectancy be at the lowest it’s been in 20 years? Exploring epigenetics further, we can attempt to understand why toxic gene expression is on the rise and what more we can do to control it.

References
Alegría-Torres, J. A., Baccarelli, A., & Bollati, V. (2011). Epigenetics and lifestyle. Epigenomics, 3(3), 267–277. http://doi.org/10.2217/epi.11.22
Anand, P., Kunnumakara, A.B., Sundaram, C. et al. (2008).Cancer is a Preventable Disease that Requires Major Lifestyle Changes. Pharm Res (2008) 25: 2097. doi:10.1007/s11095-008-9661-9
US life expectancy declines for first time in 20 years – BBC News. (2016, December 8). BBC News. http://www.bbc.com/news/world-us-canada-38247385

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December 11, 2016