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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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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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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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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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Amy Salman, Founder, The Wellness Map
- Aug 21, 2019
- 3 min
Strengthening Healthy Habits: Back to Basics
As Labor Day approaches, and summer winds down and the kids get ready to head back to school, many of you may be thinking about refreshing or strengthening your healthy habits — for the whole household, or just for yourself. Since it's easy to overthink, here are some quick tips for four key healthy living areas: 1: Nutrition 2: Hydration 3: Physical activity 4: Better sleep + less stress You can also create your custom checklist to help you keep track of your progress! (Grab
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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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Amy Salman, Founder, The Wellness Map
- May 13, 2019
- 1 min
Healthy Travel Snacks
As I prepare to head out of town for a hedge fund conference as the guest nutrition expert, I'm also preparing my healthy snacks for the airport. Now, I don't know if this has ever happened to you. But, you arrive at the airport and start searching for something healthy to eat and realize not only is there nothing healthy, but barely anything that looks edible. So, maybe you settle for what there is and end up feeling unsatisfied or just sick. Sound familiar? Well, I've been
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Bee Wilson
- 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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Amy Salman
- 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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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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Amy Salman, Founder, The Wellness Map
- Feb 13, 2019
- 2 min
Happy Valentine's Day
Valentine's Day is a time when people show feelings of love, affection and friendship. It is celebrated in many ways worldwide. February is also American Heart Month. "Heart disease is the leading killer of Americans, taking the lives of 2,200 people each day. In addition, 103 million adults have high blood pressure and 6.5 million are living with heart failure". Here's some alarming statistics about heart disease in the United States, according to a report published by the
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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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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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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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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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Amy Salman, Founder, The Wellness Map
- Aug 14, 2018
- 1 min
Kale Chips
Ingredients: Head of kale Coconut oil cooking spray (I use field day organic) Sea salt Nutritional yeast (I use Bragg's) Instructions: Tear kale into chip size pieces Place on cooking sheet Spray with coconut oil Sprinkle sea salt and nutritional yeast Cook at 375 degrees for about 10 minutes or until crispy Enjoy! #kalechips #recipe #snacks #healthyeating #nutrition #glutenfree #dairyfree #paleo
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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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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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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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