What is Kombucha? + 10 Reasons Why You Should Be Drinking It!


 What is Kombucha?

Kombucha is a fermented beverage made from black tea, sugar, and a SCOBY. A SCOBY is a symbiotic colony of bacteria and yeast. Don’t get freaked out by the bacteria and yeast though! Our guts need extra special bacteria and yeast in order to function properly and maintain a healthy body and lucky for us kombucha is a wonderful way to get some of those probiotics. Once the tea and sugar ferment with the SCOBY, the beverage becomes carbonated and contains those probiotics plus B vitamins, enzymes, and acetic, gluconic, and lactic acid. Kombucha is a perfect option to enjoy if you are trying to nix soda because it still contains the bubbly carbonation you may crave. BONUS – it only contains 4 g of sugar per cup which is about ¼ of the sugar in your favorite soda.

Did you know?

Kombucha has been around for about 2000 years and is known as the “Immortal Health Elixir” by the Chinese. So, let’s talk about some powerful benefits to this Immortal Health Elixir!



What does it taste like?

            Plain kombucha tastes slightly sweet, slightly tangy, and slightly acidic. However, there are several brands at your local grocery store that flavor kombucha with different fruits and juices to counteract the acidic taste. Just be mindful of the sugar content on the label! A lot of kombucha companies will add in unnecessary sugars. Look for brands with 4 grams per cup.

10 Reasons to Drink Kombucha

1.      Improves Digestion

2.      Immunity Boost

3.      Natural Detoxification and Liver Support

4.      Mood and Energy Enhancement

5.      Helps Managing Diabetes

6.      Arthritis Prevention

7.      Cancer Prevention

8.      Beneficial for Weight Loss

9.      Cholesterol Reduction

10.  Antibacterial Agent

Where can you buy kombucha?

            Several grocery stores have begun to carry kombucha. I have seen kombucha on the shelves of Whole Foods, Trader Joes, Kroger, Meijer, Wal Mart, Aldi, and Publix.

Best Kombucha Brands:

·         GT’s Kombucha

·         Health Ade

·         Humm Kombucha

·         Kevita

·         Humm

·         Brew Dr.



Make Your Own! Kombucha Recipe:

Supplies – large metal jar or bowl with a wide opening, 1 large cloth or dish towel, 1 SCOBY disk (found at health stores)

Ingredients – 8 C water, ½ C cane sugar, 4 tea bags, 1 C pre-made kombucha

Directions – Boil water in a large pot. Once boiling, remove from heat and add in tea bags and sugar. Stir until sugar dissolves. Allow tea to steep for 15 minutes. Discard tea bags and allow mixture to cool to room temperature. Once cooled, add mixture to large jar. Drop in SCOBY and pre-made kombucha. Cover with cloth or thin towel. Keep secure with a rubber band. Allow mixture to ferment for 7-10 days.







Just Take 10 Minutes + Healthy Trail Mix


Did you know that the average American sits for almost 10 hours a day? Sitting for more than 4 hours has been shown to lead to reduced metabolic rate, disrupted sugar levels, and increased blood pressure. In turn, these traits can lead to heart disease, diabetes, obesity, backaches, and depression. All things we should try to avoid!

So, how can you reduce your chances of getting any of these side effects? Just take 10 minutes!

Every hour to two hours, make it a priority to walk for 10 minutes. You can walk outside, you can walk around the office a few times, you can walk in the parking, just wherever! Grab a coworker, listen to a podcast, or walk in silence. When you take 10 minutes to walk, you are doing more than just reducing the amount of hours you sit at work.

Taking frequent breaks has been shown to improve mental health and clarity, improve creativity levels, reduce stress, curb your appetite, and improve your mood.

Here are some extra options that can help reduce the amount of hours you sit per day:

1. Standing desks

2. Desk Mounts/Risers

3.Sit-Stand Chairs

4. Bosu Ball Chair (still technically “sitting,” but you are engaging your core to balance!)

Need an extra boost to get you up every 10 minutes? Grab a small handful of this healthy trail-mix to eat when you get back!


Healthy Trail Mix!

-2 C almonds

-2 C cashews

-1 C dried cranberries

-1 C dark chocolate chips

-1 C coconut chips (found at most grocery stores!)

Mix all the ingredients together in a large bowl and transfer to an airtight container.



10 Tips to Stay Healthy this Summer!


By: Anastasia McAdams https://lettuceattend.com/

            The weather is warmer, the sun is brighter, and the days are longer…I think it’s safe to say summer is here to stay a while. Let’s break down 10 ways you can stay healthy this summer!



1.     Drink plenty of water (and then drink more water after that!)

Many experts recommend drinking 8-10 cups of water per day, but with the summer heat you will most likely be sweating a lot! Try to aim for 1 gallon of water a day. Carry a water bottle with you everywhere you go!

*BONUS TIP* Whenever you start to crave sweets, chug a glass of water. Most likely you are just dehydrated!

2.     Wear sunscreen

Probably one of the most important tips right after drinking water! Aim for a sunscreen that is 30 SPF, broad spectrum, and water resistance. Try to apply sunscreen every 40 minutes. It is always best to research sunscreens that are non-toxic as well. Did you know 1 in 5 American develop skin cancer in their life? Lather up!

3.     Avoid being outside at 3 p.m.

Several studies have shown that 3 p.m. is the hottest time of the day. Avoid going outside at this time and stick to indoor activities when you can. If you do have to be outside, move slower! Don’t overdue yourself in the heat.

4.     Wear a hat

Along with sunscreen, wear a hat whenever possible. You not only want to avoid your face getting sun damage, but you want to protect your eye sight as well! Try keeping a ball cap in your car, purse, gym bag, etc. that way you always have one laying around to throw on.

5.     Eat hydrating foods

Watermelon, cucumber, celery, grapes, and berries are all wonderful foods to eat to stay hydrated. Did you know watermelon is made up of 92% water? Try swapping watermelon for those late-night ice cream cravings or even throw it on the grill! Grilled watermelon tastes great! Another fun food to eat is popsicles! Try making a fun and healthy popsicle recipe to enjoy with your kids.

6.     Take a walk after dinner

The temperature drops a little in the evenings so be sure to fit in a walk after dinner if you can. Taking evening walks is a great way to help your food digest, spend time with loved ones, help you unwind.

7.     Avoid drink too much alcohol

Now, don’t ditch alcohol altogether because that only leads to you craving it more! Instead, cut back to 1 – 2 drinks per week. Alcohol can dehydrate you very quickly, so it is best to avoid it altogether if you can. Try swapping alcohol for sparkling water, smoothies, vegetable and fruit juices, or infused waters.

8.     Eat smaller meals

With the temperatures being so hot, the last thing you will want to do is eat a large meal. Eating a large meal can only leave you feeling lethargic! Instead, aim for smaller quantities that help your energy levels, not deplete them.

9.     Bike to work

Mornings are usually a little cooler temperature wise so try riding your bike to work! It is hard to do much physical activity outside during the winter months so enjoy these few months where you have the chance to bike or walk to work!

10. Visit your local Farmer’s Markets

Farmer’s Markets are a wonderful way to make sure you are eating seasonally. Certain fruits and vegetables grow best in certain seasons for a reason…because that is when it is the best time for your body to eat them! Try visiting the market and researching fun ways to cook the produce you picked up. Also, never hesitate to talk to the Farmer you are purchasing from.










6 Healthy, Feel Good Foods That You Can't Afford To Miss From Your Diet

Helen Sanders https://www.healthambition.com/

We’ve all had those mornings right? The ones where you wake up and there’s no other way to describe how you feel but “blah”.

 You know you’re not sick, you’re not overly tired and you’re not depressed, yet you just feel…blah!

 Although you may not need a course of antibiotics, you could benefit from one type of “medicine” - a better diet!

 Centuries ago, using food for medicinal purposes was the norm. Hippocrates - often regarded as the father of western medicine - was a big believer in the idea of healing foods.

 Funnily enough, this trend seems to have gone full circle.  Nowadays, more and more research is suggesting that so-called “superfoods” can help you heal both body and mind.

 Eating the right foods can lift your mood, relieve pain from aching joints and even help ward off cold and flu. So it makes sense that eating a diet of healthy, feel good foods could rid you of those blah mornings for good!

#1 - Fill Your Meals With Foods High in Vitamin B12 and Folic Acid


Vitamin B12 and folic acid are essential to the body’s nervous system and can also help improve mood disorders.


B vitamins tend to be one of the most neglected in the American diet, resulting in the highest levels of deficiencies.


Moreover, most people tend to associate anemia with iron deficiency, but vitamin B12 plays a role too.  It is responsible for making red blood cells and being deficient in this vitamin can lead to anemia which leaves you feeling excessively tired and run down, nauseous and lightheaded - pretty blah!

#2 - Enjoy Masses of Fruits and Vegetables


Produce tends to be nutritionally dense, meaning you get a lot of essential nutrient for few calories.


They are packed with essential vitamins, minerals and antioxidants. So it is safe to say you can go to town when it comes to filling your plate with fruits and veggies - the more the merrier!

#3 - Eat Oily Fish Twice a Week


So many of us are completely deficient in omega 3s. So much so, that you will notice many fortified products like cereals carrying the label “with added omega 3” on the shelves of your local supermarket.


Several studies have noted the importance of omega 3 (most notably DHA and EPA) when it comes to mental health and depression. Research has even indicated that supplementation with omega 3s may be useful in the prevention of suicide.  One study on patients who had attempted suicide showing that their only common factor was low levels of EPA (source).


As the best source of omega 3s is fresh, oily fish, getting enough of this good fat could be key to lifting your spirits and leaving you feeling awesome!


Bearing some of those tips in mind, let’s take a minute to look at 6 healthy, feel good foods that you can’t afford to miss from your diet.

#1 - Dark Chocolate


Of course for most of us it will come as no surprise that chocolate makes you feel good.


Dark chocolate (the 75% cocoa and above kind) is packed with antioxidants and eating its dark deliciousness can lower stress hormones like cortisol.


Just be sure to keep count of how many calories you’re putting away with this feel good food or you might find your weight starting to creep up.

#2 - Blueberries


This bright and vibrant fruit may be small, but it packs a heck of a healthy punch mainly due to the vast antioxidant level it has to offer.


Oxidative stress on the brain is thought to be one of the leading factors in mental health disorders like depression. So ensuring you get enough antioxidants is key to feeling good.

#3 - Salmon


One of the best sources of omega 3s, salmon is one of the most loved fish dishes.


Although other fish like sardines are also packed with omega 3s, salmon tends to be less “fishy”, meaning that people can handle it’s taste - even if you’re not a huge fish fan.

#4 - Turnip Greens

Most of us cut the leaves off the tops of our turnips and throw them straight in the trash, but you should rethink this as they are actually quite a super green!


Turnip leaves are overflowing in vitamin K, vitamin A (in the form of beta-carotene), vitamin C, vitamin E, vitamin B6, calcium, folate, copper, manganese and dietary fiber.


They can be used in the same way as cabbage or kale, sauteed, steamed or even put fresh in a green smoothie!


#5 - Saffron

This “24 karat spice” is in some parts of the world worth more pound for pound than gold.


Saffron has been shown to reduce the symptoms of PMS like mood swings and depression which let’s face it, we could all use from time to time!

#6 - Coconut

It’s delicious and exotic and is a great alternative to coffee creamer.  Coconut doesn’t just make a delicious addition to your homemade Thai curry, the smell of coconut also has some feel good benefits.


If you’re feeling stressed, the smell of coconut can reduce the “flight or flight” response and lower your heart rate faster.

A Glass of Wine a Day Keeps the Doctor Away

Our friends at Mile High Wine Tours have written this interesting article about the health benefits of win! To learn more visit: www.milehighwinetours.com/impact-of-wine-on-health/


The following article was posted by Kimberly Langston | health · health benefits · impact of wine on health · wine · wine facts · wine tips | Learn more about wine · wine facts | No Comments on A Glass of Wine a Day Keeps the Doctor Away



They say “an apple a day keeps the doctor away,” but here at Mile High Wine Tours, we prefer the lesser-known saying, “a glass of wine a day keeps the doctor away.”

According to scientists and health professionals, drinking a glass of wine a day (and they don’t mean a glass that holds the entire bottle) can have a lasting benefit on your health. These benefits may not have the impact on one person that they have on another, and if you go above the moderate, daily intake, it may hurt you. Moderation is a key in every aspect of life, and that’s no different than wine.

In order to get a better sense of wine and its impact on our health, researchers have studied men and women, drinkers and non-drinkers, over the course of several years. These studies can range anywhere from 16 years or more to less than five, depending on the specific study. For example, researchers studying the heart have longer research period while those researching cognitive function and memory function can do so in an afternoon through a quiz.



Heart Benefits

Who doesn’t love the idea that drinking wine can benefit your heart health? It sure makes my heart happy. Scientists and health professionals have studied the effects that wine has on your heart for decades. Resveratrol (an antioxidant found in grape skins) and flavonoids are antioxidants found in red wine have been found to be beneficial for your heart. According to the American Heart Association, “Alcohol or some substances such as resveratrol found in alcoholic beverages may prevent platelets in the blood from sticking together. That may reduce clot formation and reduce the risk of heart attack or stroke.” The Mayo Clinic also supports this theory; the antioxidants in alcohol may help prevent blood clots and coronary artery disease, which is the condition that leads to heart attacks. There are also antioxidants in red wine called polyphenol, which, “may help protect the lining of blood vessels in your heart” (Mayo Clinic). It is also believed that the antioxidants raise the level of HDL (High-density lipoprotein)

Cholesterol; this is the “good” cholesterol that removes the bad cholesterol (Low-density lipoprotein (LDL)) from your bloodstream.


Lowers Risk of…

Along with the possibility of lowering heart disease, moderate wine consumption can lead to lower risks of stroke, Type 2 diabetes, cognitive awareness, and cancer. As Health Magazine and Tedd Goldfinger, DO, at the University of Arizona School of Medicine, explain, “wine helps prevent clots and reduce blood vessel inflammation, both of which have been linked to cognitive decline and heart disease.” For women, there have been links to lowering your chance of ovarian cancer, and for men, it can lower your chances of prostate cancer. According to Health Magazine, “experts suspect this may be due to antioxidants or phytoestrogens, which have high anticancer properties and are prevalent in wine.” A recent study at the University of Michigan showed that “a red wine compound helped kill ovarian cancer cells in a test tube.” In studies done by Harvard Medical and Amsterdam’s VU University Medical Center, moderate wine drinkers are at a 30-40% less chance of having Type 2 diabetes. “Wine seems to reduce insulin resistance in diabetic patients,” adds Health Magazine.



The effect of these healthy benefits is it may lead to a chance of longevity. This isn’t to say that by drinking wine, you’ll find yourself in a Tuck Everlasting situation, but we’ve all seen those interviews with people who reach the age of one hundred and when asked how they got there, they said it was wine.


With all that being said, excessive drinking can lead to an increase risk in all of the above, and a horrible wine hangover the next morning. Steve Allsop, director of the National Drug Research Institute at Calvin University in Australia, has been doing research regarding wine and hangovers. According to an article from the Today Show, Allsop says that congeners (elements in alcoholic drinks that give flavor and color) that have higher levels tend to impact you worse. There are a few different parts of wine that can lead to a bad hangover, specifically with red wine. Red wine usually contains a higher alcohol percentage than white wine; it also contains more tannins than white wine. “Some cheap wines might have added tannins (compounds in grape skins), or synthetic tannins… which can interfere with serotonin levels and make your hangover feel worse,” explained Allsop to Today. So if you’re looking to try to curb that next-morning hangover, try a white wine, one that is lighter in color.


While the government requires a warning on all wine labels that the wine contains sulfites (this is only required in the United States and Australia) they are not as bad as one may assume. According to WineFolly, the government is required to put a warning if the sulfites are above 10 parts per million. If you have asthma, the sulfites are more likely to have an impact on you because of increased sulfite sensitivity. That being said, sulfites are a part of wine; you can’t have wine without sulfites. Sulfites are in the wine to act as a preserver. “Sulfur started to be used in winemaking (instead of just cleaning wine barrels) in the early 1900’s to stop bacteria and other yeasts from growing,” explains WineFolly. However, the amount of sulfites in wine is determined by the wine itself. Wines with more color (such as red wines) don’t need as much sulfur and wines with lower acidity need more sulfites.


Though there are certainly benefits, it’s best to not start drinking simply because it may be beneficial to your health. As with everything we intake, different people will experience different reactions; we recommend reaching out to your doctor before changing your consumption habits. Now don’t get us wrong, we love our wine here and would never discourage your enjoyment of it, just remember: everything in moderation.


Kick the Candy Craving + 1 Recipe to Help!


By: Anastasia McAdams  


I am typing this while staring at a jar of jelly beans on my co-workers desk so you can imagine what sparked my interest to write this today! With Easter approaching, the candy aisle at Kroger is anything but sparse. But honestly, when is there not holiday candy out? Didn’t we just have Valentine’s Day candy? And Christmas candy? And Halloween candy? When does the cycle stop? We are constantly put in the position to eat candy, or cake for a co-workers birthday, or the cookies we are making for our child’s third grade class.

Now, I am not saying eating a cookie or a slice of cake every now and then is a bad thing! But what happens when you grab a handful of jelly beans around 10 am, a slice of cake around 3, and then a cookie after dinner? That would be over 60 grams of sugar and I am not even calculating in your morning coffee or orange juice, or the granola bar you ate at breakfast.

The average American consumes 82 grams of sugar PER DAY! That blows my mind. We are only recommended to consume roughly 25 grams.

Sugar has been known to cause cancer, heart problems, obesity, diabetes, metabolic syndrome, and cavities.

It is so easy to consume sugar in our beverages, cereals, yogurts, sauces, milks, granola bars, canned goods, etc. Sugar is everywhere.


So how do you cut that candy craving? 

·         Try swapping soda for sparkling water or kombucha. It will take some getting used to but the more you drink water, the more you crave it! I personally love adding fresh lemons and a drop of spearmint essential oil to my water.

·         Start adding half the amount of sugar you would normally add to coffee or cookies!

·         Swap applesauce, fruit juices, and sugary smoothies with REAL, WHOLE fruits! I love a sliced apple with a heaping tablespoon of almond butter.

·         Ditch the sugar altogether and incorporate small amount of Stevia in your baked goods or coffee.

·         Add pure maple syrup to pancakes instead of “pancake syrups” like Aunt Jemima.  (My recipe below uses maple syrup too!)

·         Try researching “Whole 30 Recipes” on Google! You will find so many recipes that have NO SUGAR at all!

One of my favorite things to eat when I feel like I need something sweet is my Cashew Cookie Dough Balls! Don’t get me wrong, sometimes I like the occasional chocolate chip cookie or scoop of ice cream, but you can’t eat those things everyday! This recipe is packed with nutritious cashews for some healthy fat, oats for fiber, cacao nibs for antioxidants (while providing a slight crunch!), and a little maple syrup for some sweetness and consistency.  This recipe is so healthy you can eat it anytime of the day!


Cashew Cookie Dough Balls  [Makes 35 tablespoon-sized bites!]

·         1 cup roasted & salted cashews

·         1 cup quick oats (or rolled – just pulse for longer!)

·         ½ cup maple syrups

·         1 tsp vanilla extract

·         1/3 cup cacao nibs (found on Amazon.com!)

Pulse cashews and oats in a food processor until fine and crumbly. Add in maple syrup and vanilla. Pulse until sticky and a ball begins to form. Add in cacao nibs and pulsed until combined. Roll into 35 balls on a cookie sheet. Lick the bowl clean! Freeze for an hour before enjoying! Best stored in freezer for up to 2 months.

Nutrition (per ball): 47 cal, 6 g carbs, 2 g fat, 1 g protein, 9 g sodium, 3 g sugar

I hope you enjoy! Feel free to find the original recipe on my blog at:



http://sugarscience.ucsf.edu/the-growing-concern-of-overconsumption/ - .WrKkmdPwajQ








Healthy Breakfast Casserole + Benefits of Eggs!


By: Anastasia McAdams  


I know you’ve heard the saying before, “Breakfast is the most important meal of the day!” But honestly, it’s true! Breakfast kick starts your metabolism, improves your concentration, and increases your energy. Many people either skip breakfast entirely or make the McDonald’s drive-thru apart of their everyday routine. Both of those options will end up taking a toll on your physical and mental health!

I also know it can be extremely tough for some people to

a.) Find the time to eat breakfast,

b.) Find the time to prepare breakfast, or

c.) Have no idea what a “healthy” breakfast looks like.

There are so many wonderful options for breakfast but for today let’s talk about the amazing benefits of eggs, a classic breakfast staple!




Eggs are packed with a ton of omega-3 fatty acids, which help prevent heart disease. There is a common myth that eggs raise your cholesterol because of the yolk, but the omega-3’s actually help lower your cholesterol.  Eggs are also perfect in improving eye health, liver health, and brain function. BONUS: They are also perfect at aiding in weight loss! So if you have trouble losing weight, try swapping that chicken biscuit for the egg casserole below!

It is also important you be careful what eggs you consume. Next time you are at the grocery store, look for eggs marked “organic” or “free-range”. Eggs are also sold at most local farmer’s markets in your area!

This recipe is VERY EASY to make. Trust me, everyone is busy and if there is one thing I love more than eggs, its quick and easy nutritious meals. Try preparing this casserole at the beginning of the week so you can enjoy it on your way to work everyday! I like to make this casserole on Sunday evenings while I am cooking dinner since the oven is usually already preheated.


Sweet Potato Crust Egg Casserole

(Makes 1 9x13 casserole)

-1 dozen organic eggs

-2 small sweet potatoes (or 1 large one)

-1 C mushrooms

-2 C spinach

-1 package of organic pre-cooked breakfast sausage links (I used Applegate chicken apple sausage)

-1 T Italian seasoning

-1 T basil

-3 T nutritional yeast (or regular shredded cheese!)

-2 T favorite hot sauce

-1/2 C milk of choice

-Salt and Pepper to taste

-Cooking spray (I used Coconut Oil)

Pre-heat oven to 375.

Spray a 9×13 pan with oil. Slice sweet potatoes thin. Layer sweet potatoes in the bottom of the pan. Chop mushroom. Add on top of sweet potatoes. Add spinach on top of mushrooms. Chop breakfast sausage links into bite size pieces. Add on top of spinach.

Whisk together eggs, Italian seasoning, basil, nutritional yeast, milk, hot sauce, and salt and pepper. Pour egg mixture over the vegetables in the pan.

Bake for 45 minutes – 1 hour.

Recipe from: https://lettuceattend.com/2017/05/10/sweet-potato-crust-egg-casserole/

Sources: https://draxe.com/health-benefits-of-eggs/

Reducing Stress

When thinking about your overall wellness one of the major factors of how you feel is surrounded by your stress level. Many people believe that their stress level is unchangeable. However, our response to circumstances and how this stress affects us can be controlled. I have listed a few tips on how to effectively manage stress in your everyday life. Everyone responds to stress differently and it is important for you to know the most effective way you will handle stress when it comes.

1.      Exercise- Exercise can be a great way to help your body relax and release important hormones called endorphins which are known at the “feel-good hormones”. This can help improve your mood naturally and exercise also aids in helping you feel accomplished and can give you more self-confidence.



2.      Deep Breathing and Meditation- Focusing on deep breathing and meditation can be a key in helping your body slow down and relax. By relaxing your body through this method you can release tension that could be found from the stressful situation. Helping your body release tension is important in reducing the harmful effects of stress.



3.      Try a stress relieving tea- Teas with Kava Kava are known to help reduce stress levels and this warm tea is well-known in health and wellness and is worth having around for stressful situations.


4.      Laugh- Laughing can be a great medicine for reducing stress! Take some time to enjoy where you are in life. Your situation will never be “perfect” and there will always be some levels of stress. Enjoying the little things and laughing daily can help. Needs some stress reliving laughs right now?