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Amy Salman

The Anti-Aging Diet

Amy Salman, Founder, The Wellness Map

Oct 21, 2019
4 min

The Anti-Aging Diet

Aging is inevitable, so why not do it gracefully and look and feel the best you can? The first step toward good health and aging is to eat right. As you age, a lot of things change, from your energy level and physique, to your skin and hair. If you want to age in the healthiest way possible, it all starts with what you eat. Here are some foods below to start adding to your diet. Whole Grains Quinoa This healthy seed facilitates the development of connective tissues and rep

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All You Should Know About Gut Health

Amy Salman, Founder, The Wellness Map

Oct 7, 2019
3 min

All You Should Know About Gut Health

Thank you for responding to my last email and letting me know some of the topics you are most interested in hearing about. I will get to all of them. One of the most popular requests was gut health, and since there is so much to cover on the gut, I will be writing more than once on this topic. But, let's begin here. Our gut is housed by trillions of microorganisms for strengthening the immune system and creating chemicals to make you happy. In today’s world, Gut health has

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Are Low Fat Diets Good or Bad?

Amy Salman, Founder, The Wellness Map

Sep 26, 2019
3 min

Are Low Fat Diets Good or Bad?

With the 1980's came big hair, spandex, and of course - the low-fat diet craze! Back then, the prevailing wisdom was that if you eat fat, you will get fat. This couldn't be further from the truth, so let's explore why this is the case. At first glance, the argument that if you eat too much fat, you'll gain too much fat seems logical. After all, a gram of fat has over double the calories of a gram of protein or carbohydrates. So it seems to make sense that eating too much fat

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11 Tips to Prevent the Cold & Flu this Season

Amy Salman, Founder, The Wellness Map

Sep 25, 2019
4 min

11 Tips to Prevent the Cold & Flu this Season

Fall is approaching and that means cold and flu season is too. Why is it that some people seldom get sick while others are often ill? The answer lies in your immune system. The immune system is your body's defense against infections, and when it’s working well, it can help you avoid illness. Priming your immune system cannot only prevent illness, but shorten the infection time. Here are my top 11 immune boosting tips, from food to supplements and daily self care, which ke

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What I Learned From Summer Vacation

Amy Salman, Founder, The Wellness Map

Aug 7, 2019
3 min

What I Learned From Summer Vacation

Vacations are meant to be a welcome break from the daily grind, but how relaxing is it when you leave feeling anxious about what you're going to eat and return guilty about what you ate? After speaking to several of my clients who were heading out on summer holiday, their main concerns were "how will I maintain the healthy habits I've learned and not undo my success"? My main message was, take the tools you've learned and used throughout your program, and be sure to enjoy yo

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Who will be Feeding Mom?

May 13, 2019
6 min

Who will be Feeding Mom?

In an era of processed foods, wholesome home cooking is more important than ever, and everyone can share in the responsibility! This Sunday, millions of women will be served breakfast in bed, made by childish hands. Mother’s Day is a rare occasion when children make food for their mothers rather than the other way around. The toast may be burned and there may be crumbs in the sheets for days afterward, but it is the thought that counts. The meals of Mother’s Day are a tiny sl

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The Serving Size Secret You Must Know

Apr 16, 2019
2 min

The Serving Size Secret You Must Know

I was recently traveling out of the country and took notice of the substantially smaller portion sizes at breakfast one morning. The potatoes were barely a 1/4 cup, the bacon similar in size, the croissants miniature, and the omelette, although it was a nice size, was also smaller. Even though the portions were substantially smaller than a meal I would be served at home, I was easily full and satisfied on much less. This past weekend, I was out of town, and sat down for din

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Spring Clean Your Health

Amy Salman, Founder, The Wellness Map

Mar 19, 2019
4 min

Spring Clean Your Health

Did you make New Year's resolutions? If so, how has it been going? I don't personally make resolutions which tend to be more vague, I like to set goals, which are more actionable. Studies have shown that less than 25% of people actually stay committed to their resolutions after just 30 days, and only 8% accomplish them. So, now we have a new season just a couple of days away. With the arrival of spring come thoughts of cleaning up our home and closets and getting rid of thos

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Mmmm....chocolate

Feb 11, 2019
2 min

Mmmm....chocolate

With Valentine's Day around the corner, how could I not send something out about chocolate?! Chocolate is the only ingredient that is its very own food group. Well not really—but it seems as if it should be. Powerfully comforting, creamy, delicious—many people eat chocolate at least several times a week. Which begs the question… Is Chocolate Good for You? The answer is both yes and no. Chocolate has been used for centuries to treat bronchitis, sexual malaise, fatigue, hangove

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7 Tips To Stress Less Over the Holidays

Amy Salman, Founder, The Wellness Map

Dec 11, 2018
4 min

7 Tips To Stress Less Over the Holidays

The holiday season tends to bring up various emotions, including feelings of excitement, stress, and anxiety. There's an abundance of festive parties, holiday dinners, family obligations, and too much work! So what are some ways to enjoy the holiday season while staying sane and healthy? Here are 7 tips to help you manage your health without losing your mind! 1). Self-Care--It's really important to create balance by making time for self-care practices. We're in such a const

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Thanksgiving Thought

Amy Salman, Founder, The Wellness Map

Nov 20, 2018
1 min

Thanksgiving Thought

Thanksgiving is just around the corner and we are surrounded with messages of how many calories and fat grams are in our holiday meal, along with tips on how to manage the day with exercise and portion control. I want to lead with a different message. Please don't try to be perfect on Thanksgiving. Enjoy your pie, stuffing, turkey, or whatever your favorite treats are, and celebrate the tradition of the holiday with family, friends and loved ones. Now, I'm not suggesting yo

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Stop Holiday Stress!

Amy Salman, Founder, The Wellness Map

Nov 12, 2018
2 min

Stop Holiday Stress!

The holidays are once again upon us, and with that tends to come stress. Stress can show up in many forms and may be affecting your health in ways you may not realize. It has the ability to affect the body, mind, feelings, and behavior. Possibly that nagging headache, lack of sleep or productivity at work; or maybe anxiety, depression, stomach distress, or weight gain is due to stress. Being able to recognize common stress symptoms and taking proper action is important in

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Happy Halloween! And don't throw away those pumpkin seeds!

Amy Salman, Founder, The Wellness Map

Oct 29, 2018
2 min

Happy Halloween! And don't throw away those pumpkin seeds!

When I was a kid, I loved to empty out my pumpkin and roast up those seeds. But, I had no idea that I was snacking on a whole lot of health. If you loved roasting your pumpkin seeds as much as I did, let me share some reasons to keep snacking, or not throw them away! Here are some of the amazing health benefits of pumpkin seeds. Pumpkin seeds are packed with nutrition. They contain protein, fiber, healthy fats, and valuable nutrients like zinc, magnesium, manganese, copper, a

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11 Tips to Prevent Cold and Flu Season

Amy Salman, Founder, The Wellness Map

Oct 14, 2018
4 min

11 Tips to Prevent Cold and Flu Season

Fall is here and that means cold and flu season has arrived. I'm already noticing many people are sick. Why is it some people seldom get sick while others are often ill? The answer lies in your immune system. The immune system is your body's defense against infections, and when it’s working well, it can help you avoid illness. Priming your immune system cannot only prevent illness, but shorten the infection time. Here are my top 11 immune boosting tips, from food to supp

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Ready, Set, Reset...

Amy Salman, Founder, The Wellness Map

Sep 16, 2018
3 min

Ready, Set, Reset...

Is it time for a reset? Often times, a new season will have us feeling this way. If you desire more energy, less belly bloat, want to shed some extra weight, or kick a sugar habit, then it may be time for a reset. A reset is meant to restore your energy and health with nutrient dense foods, stress management, and movement. 1) De-Stress-- Proper sleep and conscious breathing is essential for managing stress. Relaxation and breathing techniques are designed to help bring the

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New Science Tells Us Exactly How To Overcome Depression and Anxiety (watch now)

Amy Salman, Founder, The Wellness Map

Sep 16, 2018
1 min

New Science Tells Us Exactly How To Overcome Depression and Anxiety (watch now)

What if I told you that you could wake up in the morning, excited for the day? What if I told you it was possible to have a clear and calm mind? What if I told you – you didn’t have to struggle with anxiety and depression anymore? Would you want to know how? Friend, this is possible for you – because the answers are finally here. New, cutting-edge research, http://healthsecret.ontraport.com/t?orid=7902&opid=1 has just revealed that there are certain, unusual root causes of an

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Need an Energy Boost?

Amy Salman, Founder, The Wellness Map

Aug 19, 2018
3 min

Need an Energy Boost?

Need energy, running on empty, feeling exhausted, or finding yourself hitting that 3p.m. energy slump that makes you want to fall asleep at your desk? If so, the way you are nourishing your body (or not) may have something to do with it. What you eat is vital for your energy and productivity, not to mention your overall health. Starting your day with refined carbohydrates such as bagels, various cereals, or doughnuts for example, tends to contribute to afternoon blood sugar

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4 "No-Diet" Weight Loss Tips

Amy Salman, Founder, The Wellness Map

Aug 12, 2018
3 min

4 "No-Diet" Weight Loss Tips

When was the last time you were on a diet? Just about every diet has a theme, and it sounds something like this...eliminate sugar, carbohydrates, meat, fat, alcohol, etc. But, what if you approached your health goals with a non-diet theme? Think about it, every time you are told you can't have bread, a cocktail, pizza, or a cupcake, how much more tempting do all these foods become? What good are diets that leave you feeling hungry and deprived, losing weight in the short term

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6 Tips to Stay on Track this Fourth of July!

Amy Salman, Founder, The Wellness Map

Jul 1, 2018
2 min

6 Tips to Stay on Track this Fourth of July!

Heading to a cookout or party this Fourth of July week? That likely means burgers, hot dogs, chips, and cocktails. As a nutrition and wellness coach, I recommend a few simple tips so you can enjoy both food and friends while staying on track with your healthy habits. 1. Eat a healthy snack about an hour before your party. Don't arrive hungry! Having a snack that combines fiber, healthy fat, and protein will help keep your hunger at bay so you don’t arrive ready to eat ever

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14 Ways to Eat More Fruit and Vegetables

Amy Salman, Founder, The Wellness Map

Jun 10, 2018
3 min

14 Ways to Eat More Fruit and Vegetables

We all know or have heard that eating plenty of fruit and vegetables is important for our health. So, why is it such a challenge for so many people to eat them or the required amount to keep them healthy? Building a healthy plate is simple when 50% is filled with colorful vegetables and some fruit. These plants provide the body with vital nutrients, vitamins, minerals, and fiber. They're our only source of phytonutrients which are healing and powerful plant chemicals that pr

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