Unveiling the Surprising Benefits of Colostrum

The Miracle Milk Colostrum is everywhere lately—supplement bottles on the shelves, talk around the water cooler, stories in your instagram feed. What the heck is it, you ask? It’s the semi-miraculous first milk produced by mammals after giving birth. Often overlooked by adults, this nutrient-packed elixir serves as a complete source of nourishment for newborns, supporting their development and protection. But what if I told you that colostrum isn’t just for little ones? Buckle up as we explore its impressive benefits for adults too. The Vitamin Treasure Trove: A Complete Nutritional Powerhouse Colostrum is more than just protein; it’s a true vitamin treasure trove. Within its creamy goodness lies an array of essential vitamins, like vision-boosting vitamin A, nerve-nourishing vitamin B12, and bone-strengthening vitamin K. This impressive nutritional cocktail provides a natural boost to various aspects of our health, giving us more reasons to wonder why we are just hearing so much about it now. Colostrum’s Immune-Boosting Superpowers: Defenders of the Body Now let’s focus on colostrum’s immune-boosting superpowers. The high concentration of antibodies, including immunoglobulins and lactoferrin, act as the body’s cheerleaders, rallying the immune system to fend off infections caused by bacteria, viruses, and fungi. Colostrum is like having an army of superheroes guarding our health, and another way to tackle that tingle in your throat aside from your trusty oranges, elderberry gummies, and chicken noodle soup. Aiding Tissue Repair and Recovery: Your Body’s Personal Construction Crew Colostrum doesn’t stop at immunity; it’s a master at aiding tissue repair and recovery. Meet the bioactive components, such as epidermal growth factor (EGF) and insulin-like growth factors (IGFs), that work tirelessly to promote cell multiplication and tissue regeneration. Whether it’s healing wounds or recovering from surgery, colostrum is the ultimate construction crew for your body. Muscle Growth and Repair: Empowering the Fitness Enthusiast Attention all fitness buffs and athletes, listen up! Colostrum fuels muscle growth and repair. All that work you’ve been doing in the gym doesn’t have to be blood, sweat, and tears. It can be nurture and reset, too. Colostrum is the secret ingredient to a healthier, stronger you, providing the essential building blocks for robust muscles and an overall toned physique. Supporting Digestive Well-Being: An Anti-Inflammatory Superhero Are you looking to level up your gut game? Colostrum has got your back. It’s like an anti-inflammatory superhero, especially for those grappling with inflammatory bowel issues. Research reveals that colostrum’s bioactive compounds, including the superhero lactoferrin, can enhance gut function and nurture overall digestive well-being. Say goodbye to gastrointestinal woes and embrace a healthier gut environment. Safety and Considerations: The Wisest Path Before you dive headfirst into the colostrum craze, let’s discuss safety and considerations. Sourcing matters, so choose high-quality bovine colostrum supplements from reliable sources and grass-fed cows (bovine), which will provide compounds like immunoglobulins and growth factors. If you have a milk allergy, it’s best to steer clear. Although colostrum is generally well-tolerated, consulting with healthcare professionals is essential, especially if you have specific health conditions or are pregnant or breastfeeding. It’s important to note that colostrum supplements are not regulated by the Food and Drug Administration (FDA), so the quality and purity of different products may vary.  Conclusion: Embrace the Magic of Colostrum In conclusion, colostrum is far more than just the first milk for newborns; it’s a fountain of health benefits for adults too. From enhancing immunity to supporting tissue repair, promoting muscle growth, and nurturing gut health, colostrum is nature’s gift to our well-being. Let’s embrace this magical milk and elevate our journey to optimal health. Consider adding a high-quality bovine colostrum supplement to your wellness arsenal and embark on a path of vitality and wellness.  Remember, colostrum is not intended to diagnose, treat, cure, or prevent any disease. It is always best to consult with a healthcare professional before starting any new supplement. (Image: Shutterstock)

The Evolution of Fitness: 10 Killer Trends We’re Trying in 2022

It’s hard to talk about anything these days without mentioning the impact COVID-19 has had on all aspects of our lives, including the way we approach fitness. With traditional gyms faced with challenging restrictions, many facilities have had to pivot to meet safety guidelines while continuing to deliver the workout experience members expect. It hasn’t been easy for any of us, but in the name of health, wellness, and getting our fitness on, we (lovers of a nutritious and healthy lifestyle) continue to find hacks for incorporating exercise into our “new normal.” Here are some of the hottest new and evolving trends in the fitness world, including: The equipment and tech that helps us get it done, the gear we wear to sweat it out, and the places we choose to roll out our mats, and more. Check out what we believe fitness will look like in 2022 and beyond. Top 10 Fitness Trends for 2022 If anything is certain for 2022, it’s that we’re intent on figuring out how to fit exercise into our ever-changing lifestyles. Sure, we’re busier than ever, but that doesn’t mean we’re willing to sacrifice our health; it only means we’re getting more creative, and more mindful about how we’re moving our bodies. All-in-one approach to fitness Now, more than ever, the fitness industry is approaching exercise in a holistic way—one that results in more than just a fit body. Today, we want to be fit physically, but also mentally. As a result, gyms and other fitness brands have evolved their offerings to include more than just fitness equipment, tech and a space (or app) to help members sweat it out. They’re also integrating nutrition, mindfulness, and accountability into their services, and gym-goers (or app users) are eating it up. Gyms and fitness brands are offering wellness communities and coaching for added inspiration to help members with every aspect of their health and wellness goals. Whether we’re at home or in a gym, we’re working out together and connecting to like-minded individuals who prioritize their health and fitness, and we expect more of the same in 2022. Shorter workouts without sacrificing results While nothing quite trumps the feeling you get after going for a long run, the benefits of shorter, more intense workouts, such as HIIT (high-intensity interval training) are many. Aside from the time savings, you can also burn 25%-30% more calories doing this type of exercise, compared to more moderate-intensity workouts . The ability to get more out of your workouts in less time makes it easier to fit some fitness into even the busiest of schedules, or while traveling. Many HIIT workouts can even be done without any fitness equipment whatsoever, using only bodyweight resistance, which makes them even more accessible. In a world where our schedules are jam-packed and time is of the essence, shorter workouts that can be done from anywhere are here for the foreseeable future. Nature is the best gym What’s better than an intense sweat session? One that can be done with nature as your stunning backdrop! Getting outside for a walk, jog, hike, or bike ride, alone or with a friend–human or canine–combines the best of two worlds. We’re burning calories while breathing in fresh air. And, if you bring your pooch along, then he or she is getting their exercise on, too. More strength training While cardio certainly has its place in our fitness routines, strength training is often misunderstood and underestimated as far as its benefits are concerned. There are so many reasons why strength training and weight lifting are good for your health, and not just if you’re trying to bulk up or win a bodybuilding competition. In fact, if you’re looking to lose weight and keep it off for good, strength training is where it’s at. Adding strength training to your fitness routine helps keep your metabolism functioning at optimal levels, and it can be done with or without weights, making it another popular fitness trend. No boys allowed! No offense, guys, but sometimes women want to work out with only other women. This isn’t a new concept, by any means, but women-only gyms appear to be on the rise again. Perhaps it’s because our bodies are so different from men’s, or that many women feel more comfortable working out with other women. As a result, females are uniting (again!) to lift, sweat and improve their health in the comfort of a girl-gang environment. Stretch it out This one’s sort of surprising, given our focus on shorter workouts, but in the name of efficiency, it makes complete sense. Stretching after a workout helps your body’s muscles to recover, so you can come back again tomorrow and do it all again with minimal soreness. We’re finding that more and more people are prioritizing stretching these days. Even when time is tight, we’re finding ways to fit this crucial aspect of fitness into our routines. Mixing it up (Virtual & Hybrid Workouts) With advances in technology and the ability to work out pretty much anywhere at any time, we’re seeing more and more people opting for virtual and hybrid approaches to fitness. Sometimes you just want to be around other people; we feed off of each other’s energy and get inspiration from seeing others work hard. Other times, we either can’t physically go to the gym, or we just would rather work out alone. And, with all the latest wearable tech and at-home equipment available, it has become a lot easier to choose on any given day, when, where, and how we work out. While Peloton and Mirror exploded during the height of the pandemic, there’s still a place for these smart home gyms, but we’re seeing a return to physical gyms as well. RELATED: The Best Fitness Trackers for Women In fact, 75% of virtual fitness users also go to in-person classes, according to Runrepeat.com. Gyms offering a mix of in-person and virtual workouts are seeing great results, and this trend should

Good-Bye 2021: Nutritious Life’s Look Back at the Good, the Bad and the Healthy of the Past Year

We did it! We all survived a full year of pandemic life (give yourself a big hug right now). Hopefully, it wasn’t all survival tactics and you were able to practice some self-care, reunite with people you love, and have energy left over to work on living your most Nutritious Life. As we count our blessings for all we’ve seen and conquered in 2021, the team here at NL is extremely grateful for our community of readers, partners, advocates and students. We couldn’t do this amazing job without all of you. (Group hug!) Before we get too gushy with all the love, we want to step back and take a look at the year in review. From alpha to delta to omicron, we looked COVID in the face (masks and all) and carried on bravely. From Capitol insurrections to magical poet laureates, climate disasters to vaccinating more than half the humans on Earth, we saw some of the bad and some of the beautiful in America and beyond. On the health and wellness front, more than half of Americans (57%) resolved to prioritize their well-being in 2021 in response to the pandemic–and many of us did. This included elite Olympic athletes and international tennis stars, who told us that, “it was OK to not be OK.” For some of us non-elite athletes, it meant simpler things like returning to gyms, bringing the outdoors into our homes, or trying no-touch spa services. While for others, it meant welcoming virtual fitness, virtual work meetings (and virtually everything virtual!) into our lives. At Nutritious Life, the topics and stories that rose to the top for the year were all about healthy eating, improving digestion, finding ways to detox and to boost immunity with small but meaningful tweaks to our lifestyles. As we look forward to a new year and new dreams and goals for 2022, we share our most-read posts of 2021. Nutritious Life’s Most Popular Posts of 2021 1. Sugar Cravings: 4 Reasons They Happen and How to Curb Them Cravings happen. But why do we crave sugar so much? Nutritious Life founder Keri Glassman, our guru and resident registered dietitian, breaks it down for you in this simple-to-understand post that shows you the path to a life with less sugar and more body-, brain- and spirit-fueling nutrients. 2. How Many Calories Are in an Acai Bowl? Who thought acai bowls were so last decade? Not so. This ever-popular feature shows the abiding love we all have for these violet-skinned berries grown in the Amazon in all their creamy, dreamy goodness. 3. Are Steel Cut Oats Healthier Than Rolled Oats? Our quest for all things healthy also never ends. Figuring out which food edges out another for nutritional value seems to be a love affair that never grows old. 4. 21 Anti-Bloat Foods to Eat When You’re Feeling Puffy Apparently, there’s a lot of bloating going on among readers. Not to mention burping, farting, gas and heartburn. Finding ways to ease our digestion woes is as eternal as, well, digestion woes. 5. 8 Infrared Sauna Tips to Maximize the Benefits of Your Session Infrared saunas have been around for a hot minute. But as far as biohacking our health goes, they’re as popular as ever. Find out exactly why all your health-savvy BFFs are skipping happy hour for an infrared sauna sesh. 6. Easy Chicken Salad Recipe Of all the recipes we share on Nutritious Life, the age-old standby of chicken salad reigns supreme. We hear ya. Our hearts are right there with you! 7. The 5 Best (Low Sugar!) Kombucha Brands Fermentation is an ever-popular topic with our health-savvy readers. This year, we even spoke with Sandor Katz, dubbed the Johnny Appleseed of fermentation and a self-proclaimed fermentation revivalist. But our love for fermented foods is only surpassed by our devotion to kombucha–at least these low-sugar versions. 8. Give Bloat the Boot! These 9 Teas Will Help Relieve Bloating Did we mention how much of an issue bloating is for so many? Welp, it bears repeating. 9. Is Hard Seltzer Healthier Than Beer and Wine? Even the most ardent health nuts have to indulge a little from time to time. But when we do, we want to make sure that we’re doing it in the healthiest way possible. If we’re going to booze, it helps to be informed so we can minimize the negative effects of this conscious indulgence. 10. 7 Small Lifestyle Changes With Big Health Benefits Living healthy can take some effort. Are we right? So, who couldn’t use some quick and dirty tips for maximizing our efforts when it comes to living our most Nutritious Lives. We sure can. It’s been a thrill to share this year with you. Wishing you so much joy, wellness and clarity as we move into 2022. Happy new year from all of us at Nutritious Life to all of you! Let’s do it again next year. (Images: Shutterstock)

From Candida to Hashimoto’s: 5 Diets Decoded for Modern Maladies and Pesky Symptoms

If one of your New Year’s goals is to find an eating plan that makes you feel stronger, gives you more energy, helps you with a weight loss goal, or eases digestive concerns, look no further. Our Diets Decoded series takes a look at many of today’s popular healthy diets—from paleo to Mediterranean and vegetarian—and breaks them down for you. We explain the facts about each one and then provide quick, actionable tips on how to follow each diet as part of a Nutritious Life if it is appropriate for you. “For each individual, the healthiest diet is an approach to eating that fuels your body and mind and fits into your lifestyle,” says Nutritious Life founder Keri Glassman, MS, RD, CDN. “Eating empowered, one of the eight pillars of a Nutritious Life, means listening to your body and focusing on the diverse, delicious, healthy foods you can have rather than what a hard-to-follow diet says you can’t have.” In this roundup, we review five eating plans geared toward alleviating the symptoms of many of today’s chronic illnesses—from Hashimoto’s thyroiditis to other autoimmune and blood sugar imbalances. Read on for a rundown on five of today’s most popular diets, which claim to relieve inflammation, heal your gut, or bring balance to your mind, body and spirit. RELATED: From Paleo to Whole30: What a Celebrity RD thinks of Today’s Most Popular Diets 5 Diets for Alleviating Chronic Illness and Pesky Symptoms The Elimination Diet The Elimination Diet is a popular tool used by health professionals like registered dietitians and functional medicine physicians to help people identify foods that may be causing issues such as lack of energy, bloating or acne. As the name suggests, it’s done through a process of elimination. Read on for the details, including what you eat and don’t eat, and the pros and cons of this diagnostic tool. THE ELIMINATION DIET The Gundry Diet You may have seen Dr Steven Gundry, MD, on an infomercial touting his treatment for things like leaky gut or telling you what three healthy foods you should avoid right now. The founder of Gundry MD is a former cardiothoracic surgeon who left that career path in 2002 to start his own wellness clinic, The Center for Restorative Medicine in Palm Springs, Calif. In his new incarnation, he claims to teach people how to avoid surgery by using his “unique vision of human nutrition.” This “unique vision” is the Gundry Diet, an approach to eating that Dr. Gundry claims he’s used to successfully treat “tens of thousands of patients suffering from autoimmune disorders, diabetes, leaky gut syndrome, heart disease, and neurodegenerative diseases.” The diet is focused on one major principle: avoiding lectins, which are found in a variety of foods and can increase inflammation and impact your gut in negative ways, according to Dr. Gundry. Read on for the details and whether this diet stands up to its claims. THE GUNDRY DIET The Candida Diet Candida is a fungus that’s usually harmless. It’s a type of yeast that lives in your body and even helps your gut with digestion. But when it comes to candida, the more is definitely not the merrier. “Yeast can hang out and patiently wait for the environment to become more hospitable so it can multiply and thrive,” says Dr. Anna Cabeca, DO, a triple board-certified osteopathic physician. That’s when it becomes a fungal infection called candidiasis, which is no fun. The Candida Diet was developed in order to starve the candida and prevent it from spreading. If you’re struggling with candida overgrowth, find out if the pros and cons of this diet might be right for you. THE CANDIDA DIET Hashimoto’s Diet Hashimoto’s is an autoimmune disease that leads to damage and inflammation of your thyroid, a small but mighty gland that sits at the base of your neck and secretes important thyroid hormones. These hormones regulate energy metabolism, which means they affect nearly every organ and play a large role in your weight, heart rate, digestion, nervous system and more. Symptoms of Hashimoto’s hypothyroidism can include fatigue, unexplained weight gain, heavy or irregular menstrual periods, hair loss, dry skin, constipation, muscle aches, joint pain and depression. The Hashimoto’s Diet aims to reduce inflammation, alleviate symptoms, and reduce the risk of conditions that are often linked to Hashimoto’s, such as other autoimmune diseases, high cholesterol, obesity and diabetes. Want to put the kibosh on your hypothyroidism? Read on to find out if this diet might do the trick. THE HASHIMOTO’S DIET The Alkaline Diet The pH levels in our bodies, also called the acid-base balance, can impact our health. The human body relies on a healthy balance of acidity and alkalinity to function properly. If this balance is disrupted, it can lead to acidosis (too acidic) or alkalosis (too alkaline), both of which cause their own set of problems. The Alkaline Diet centers on the hypothesis that the foods we eat influence the pH of our bodies and thereby affect our health. It aims to help you strike the right balance, depending on your specific pH level and health concerns. Find out if the Alkaline Diet’s claims are true and whether the foods we eat can actually alter our body’s pH. Read on for more details. (Images: Shutterstock) THE ALKALINE DIET

Food Combining: The Facts and 5 Combos That Make Sense for Your Health and Life

If you have digestive issues or are simply looking to lose a few pounds, you may have come across “food combining” as a suggestion during your late-night internet searches. But, what exactly is food combining? We take a look at what it is, if it actually helps with weight loss or digestion, and some of the facts behind this confusing practice. In other words, we share whether food combining is something to incorporate into your diet. What Is Food Combining, Exactly? For starters, food combining isn’t new. The original concept is based on an ancient Ayurvedic diet, which claims that certain foods should not be eaten at the same time in order to aid in digestion. This holistic practice divides foods into three components: Taste Energy (heating or cooling) Post-digestive effects The belief is that “improper” food combining (such as eating a mix of cooked and raw foods and mixing fruit with any other food) can lead to all sorts of gastro issues, such as indigestion, bloating, fermentation and toxic build-up. The Hay Diet and Other Offshoots of Food Combining Then, in the early 20th century, a New York doctor named William Howard Hay created The Hay Diet, an eating plan he devised after suffering from a number of health problems which also centered around the digestive process. He separated food into three groups (acid, alkaline, and neutral) and claimed the right combinations (for example, keeping protein-rich foods and carbohydrates separate) can help the body achieve acid-alkaline balance and result in weight loss and improved overall health. The Bad … and Good News on Food Combining Over the years, other diets have been designed that mix both of these theories—and the plans involve big food charts with lots of rules. Yet, there’s very little science on a food-combining diet and its effects. One study conducted over 20 years ago found that obese participants who followed either a food-combining diet or a “typical” lower-calorie diet showed similar weight loss results. However—nutritionally speaking—while food combining may not be worth your time for balancing your body’s alkalinity or helping with digestion, some strategic food combining can be beneficial when it comes to pairing certain nutrients together in order to boost their effectiveness. And now for the really good news: You’re probably doing it already since these foods blend so well together. Here are five nutritious food combos that will encourage and maximize absorption of essential vitamins and minerals: 5 Nutritious Food Combos Carbohydrate + Protein-Rich Food Once consumed, carbs—the body’s main fuel source—get broken down into simple sugars and absorbed into the bloodstream, ultimately increasing blood sugar levels. Eating too many carbs can lead to blood sugar fluctuations (which over time can increase the risk of pre-diabetes and Type 2 diabetes). Yet pairing a carb with a protein will help slow down this process since protein breaks down at a slower pace than carbs. Along with stabilizing blood sugars, this combination can replenish the body with glycogen (energy stored in the muscles) after a workout, helping to repair tired muscles. Food Combo Recipe: A few good-for-you carbs include oats, brown rice and farro, while healthy lean proteins include poultry, nuts, seeds and beans. Try: Baba Ghanoush Eggplant Hummus with whole grain or nut and seed crackers (or simply pita bread!). RELATED: Lean Protein 101: Why We Need It and the 10 Best Sources Vitamin C-Rich Food + Iron-Rich Food In order for the intestines to absorb non-heme iron, also known as plant-based iron, the body requires help from ascorbic acid, better known as vitamin C. But this vitamin and mineral combo need to be on the plate at the same time. Research published in the American Journal of Clinical Nutrition found that iron absorption is “far less pronounced” when these nutrients are consumed throughout the day compared to their pairing in a single meal. Food Combo Recipe: Combine foods high in vitamin C, such as citrus fruits, peppers and broccoli, with plant-based iron-containing foods, including beans, lentils and potato with the skin. Try: Vegetarian Quesadilla With Broccoli Rabe. Vitamin D-Rich Food + Magnesium-Rich Food It’s safe to say that vitamin D and magnesium rely on each other. Also known as the sunshine vitamin, vitamin D (required for building and maintaining healthy bones, supporting brain and nervous system health, boosting immunity, and regulating insulin levels) metabolizes with the help of magnesium (a mineral involved in over 300 biochemical reactions in the body, including regulating blood pressure, balancing blood sugar levels, and developing bones). In turn, vitamin D promotes magnesium absorption. Food Combo Recipe: Oily fish and egg yolks offer vitamin D, while pumpkin seeds, almonds, cashews and whole wheat bread are loaded with magnesium. Try: Smoked Salmon Toast. Vitamin D-Rich Food + Calcium-Rich Food Mixing calcium—one of the most important minerals since it’s necessary for bone health, heart health, and nerve function—with the “sunshine vitamin” will encourage more calcium intake from the foods on your plate. If vitamin D isn’t present, the body will be forced to steal calcium from its storage (in the skeleton), which can lead to frail bones. So the body actually needs vitamin D to absorb optimal amounts of calcium. Food Combo Recipe: Eggs, salmon and tuna offer vitamin D, while kale, spinach and collard greens provide calcium. Try: Egg Breakfast Pita with Feta and Spinach Vitamins A, D, E and/or K-Rich Food + Healthy Fat Food Yes, fat is your friend! The body readily absorbs fat-soluble vitamins such as A, D, E, and K, when they’re in the presence of heart-healthy polyunsaturated fats (PUFAs), such as omega-3 fatty acids, and monounsaturated fats (MUFAs). The fat-soluble vitamins we just mentioned are antioxidants that are responsible for a host of functions, including proper vision, strong bones, and a robust immune response. Trust me, your heart will say thank you with this duo. Food Combo Recipe: Blend fat-soluble-rich foods, such as sweet potatoes, carrots and green, leafy veggies, with foods high in good fats, such as olive oil, nut butters and

The Biophilia Boom: Designing Our Surroundings to Sneakily Boost Our Well-Being

When you think about setting up your environment to boost your well-being, chances are, you might imagine a fruit bowl overflowing with produce, a dust-free room and perhaps a yoga mat unrolled and ready to invite you to flow through several sun salutations. But biophilia, a design philosophy that’s been gaining momentum in recent years, takes our connection as humans to our environment much further. What’s more? The Global Wellness Summit declares biophilia “not a trend, but the long-term future of architecture and design.” Learn about the origins of this groundbreaking wellness architecture style, why it matters now and for the future, plus see examples of biophilia IRL that you can experience yourself. This design style suggests that connecting humans with their natural world—in ways similar to how our ancestors lived—can improve mental and physical well-being compared to life in our current urbanized, industrialized environments. What is Biophilia, Exactly? The term “biophilia” was coined by psychologist Erich Fromm in 1964, and rose in popularity in the 1980s when biologist Edward O. Wilson wrote a book about the concept. It’s derived from the Greek words “life” and “love,” so it’s literal translation is roughly “love of life.” This design style suggests that connecting humans with their natural world—in ways similar to how our ancestors lived—can improve mental and physical well-being compared to life in our current urbanized, industrialized environments. Biophilic design focuses on bringing parts of the natural world into our built environments and surroundings. These parts of nature should also contribute to human health and productivity. “Biophilic design can reduce stress, enhance creativity and clarity of thought, improve our well-being and expedite healing,” says a report on Improving Well-Being in the Built Environment by Terrapin Bright Green. “As the world population continues to urbanize, these qualities are ever more important.” The principle suggests that human instinct is to be in sync with nature, and other living beings on the planet. Biophilic homes and spaces incorporate natural materials and patterns, letting in natural light, adding plants, maximizing fresh air and more. Considering Americans spend about 90% of our lives inside, according to the latest estimates from the Environmental Protection Agency (EPA), a bit of biophilia could go a long way. RELATED: 6 Home Organizing Tips to Make Your Home Feel New Again Mounting scientific evidence proves that green spaces do a body good. Spending time in nature has been proven to: Decrease risk for depression, anxiety and mood disorders Increase social interaction Improve sleep quality Boost happiness Improve attention span Biophilia and Climate Change It’s not just about our homes, though. Biophilic design practices within public buildings and throughout communities can help improve the wellness factor of the places we work and gather, and even combat climate change. The more plants, for example, the more opportunity for those plants to do things like take in carbon dioxide, filter pollution and quiet noise. According to the National Resources Defense Council (NRDC), which has implemented biophilic design into its offices, there are three categories of biophilia: Nature in a space: Examples include plants, water, fresh air breezes, light, shadows and other natural cues. Natural analogues: These elements might mimic the patterns, materials, objects and colors of nature in man-made form. Nature of a space: Expansive views, a quiet, cave-like room and other large spatial elements are a few ways to bring this to life. Within these categories, there are 14 patterns of biophilic design that spell out how to make these concepts a reality in a specific space. All of these patterns can be mixed and matched to personalize an ecosystem for its people and purpose. As an example of biophilic design, when creating a visual connection between nature and a home, the house should ideally be positioned on a hill looking down a slope to a grouping of shade trees, flowering plants and bodies of water. Signs of its human inhabitants—think a swimming pool made to look like a pond—should be visible too. Though idyllic, this setting may not be realistic for most of us. But you can incorporate as much green into the views out of your windows as possible. Why Biophilia is Trending Now While biophilia has been around for decades, it’s recent rise in popularity can be attributed to two factors. First, large cities, including Paris and Singapore, have set ambitious goals to become greener cities by 2030 and 2100, respectively. This includes plans for massive urban forests, car bans and building up rather than out. The World Bank is even promoting how biophilic design can slow climate change and address wellness inequities. Second, the pandemic has spurred innovation in creating indoor environments that mimic outdoor ones. This way, future shelter-in-place occasions, if they must happen, might not be so isolating and detrimental to our collective mental and physical health. Circadian-inspired lighting, natural air circulation and ample air filtration and rooftop gardens are among the plans many offices and apartment buildings have in mind (or already in use), per the Global Wellness Summit. Where to Experience Biophlilia in the Wild Image: Vivood Some hotels are viewing biophilia as an extra amenity, just like spa services, complimentary breakfast or Wifi. Vivood (pictured above) is positioned within an olive tree forest in Spain, Hotel 48 Nord is tucked inside meadows of France’s Alsatian valley and Sedona’s Ambiente is built right into the city’s mountainous landscape. Vera Iconica is a company that believes “people are a product of their environment,” so they design residential and commercial spaces that have been reimagined to put wellness first. (Take a tour of their reimagined kitchen!) RELATED: Declutter Your Kitchen, Make Healthier Choices (Yes, Really. And Here’s Why!) How to Practice Biophilic Design at Home No need to travel or wait for your city or state to pivot; you can add a bit of biophilia to your home this week. Here are five affordable, easy ways to add wellness architecture elements to your own home or office: Shift your desk so it’s near a window.

The Truth About DNA-Based Diets

Ask Keri: Will eating a diet tailored to your unique genetic code lead to a slimmer, happier, healthier you?

What Is Moringa, and Is It Really Good For Me?

Q: What is moringa, and does it have major health benefits? A: Like many of the superfoods that take a turn in the spotlight (acai! matcha!), you may have heard that moringa is about to cure everything that ails you. After all, the plant is often referred to as “the miracle tree.” But while it does have a pretty impressive nutrient profile, adding it to your smoothies won’t magically guarantee good health. Here’s what you need to know. What is moringa? The moringa tree is native to South Asia and grows crazy fast in tough climate conditions. It produces “drumstick” pods, which are seeds that can be eaten like peas or pressed into oil. Its small, round leaves can also be eaten fresh, or dried and powdered. Most people in the U.S. ingest the leaves as a powder added to smoothies. Practitioners of Ayurveda, India’s ancient system of medicine, believe the plant can help to prevent or alleviate symptoms in 300 diseases, which brings us to … What are moringa’s actual benefits? Western medicine definitely hasn’t come close to verifying moringa’s ability to prevent all those diseases (there are, in fact, very few top-notch clinical studies on the plant), but moringa does have a lot going for it nutritionally. It delivers high doses of iron, vitamin C, potassium, and calcium. Some studies have shown it may fight inflammation and it also contains lots of powerful antioxidants. Research has also shown it may reduce some risk factors for diabetes and heart disease, and it has many other promising potential medicinal uses. The takeaway? Moringa is certainly good for you, but it’s no magic bullet and isn’t easy to find. If you want to buy a green powder that lists it as an ingredient and boost your smoothie with it, go for it. But if you’re eating lots of dark, leafy greens and antioxidant-rich berries, you’ll also be fine without it. Remember that supplementing your diet with the most nutrient-rich foods is just one small component of a healthy, balanced lifestyle. RELATED: If You Want to Lose Weight and Be Healthier and Happier, Nutrition Is Just the Beginning (Image: Shutterstock)