The Wonders of Mānuka Honey
Health Notes by Dr. Liz
Ever wonder what those numbers on bottles or jars of Mānuka honey really mean? Learn more about the facts and figures behind this specialty honey in these Health Notes by Dr. Liz!
Daily Dish the Sonoma Market blog
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Adaptogens & Superfoods
Health Notes by Dr. Liz
Sometimes there’s more to a food than meets the eye. Some natural beverages and foods have “superpowers” that research studies reveal may have potential health benefits beyond that of other foods. Learn more in these Health Notes by Dr. Liz!
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Endurance Day Workout Meal Plan
Health Notes by Dr. Liz
Maybe you’ve set your sights on running a half marathon (maybe more?) or a long-distance bike ride such as a metric century! Whatever your intentions, make sure you fuel your hard-working muscles and brain for what could be hours spent running or cycling. The trick with endurance eating is making sure you eat carbs, eat at the right time and eat the right amount.
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Midday Workout Meal Plan
Health Notes by Dr. Liz
Exercise type—cardio or strength training—also makes a difference when it comes to menu planning. Opting for midday exercise requires fueling fully before your workout—give yourself at least two hours after eating before you work out (adjust menu amounts as needed).
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Morning Workout Meal Plan
Health Notes by Dr. Liz
Your fitness plan needs fueling basics besides time in the gym or on the road. Here are two menu plans for your early morning workout efforts designed as a starting point (you may need to add more food items or increase serving size).
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Healthy Lunchbox Menus
Health Notes by Dr. Liz
Break out of the boring lunchbox routine with healthy and flavorful menu ideas like these! Each one of these midday menus meets the standards described in these healthy lunchbox basics, and is designed to supply approximately 400–600 calories, 15–30 grams of protein, and 7 or more grams of fiber (30% of Daily Value). Each menu will sustain you for the long-haul, complete with an afternoon snack. Many of the items listed may be leftovers in your fridge or easily obtained from the deli.
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Extra Versatile Olive Oil
There’s a lot to love about olives and olive oil! Whether it’s for dressings, stir-fries, dipping, or even topping ice cream, try these awesome oils on for size.
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Some Like It Hot
Health Notes by Dr. Liz
Have Sriracha sauce, will travel! Whatever your passion, from mild to hot, chili pepper hot sauces spice up cuisines found worldwide, from Mexico to Thailand. Beyond the heat, chili pepper sauces also provide some health benefits. Check out what chili peppers can do for you!
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Protein Power-Up
Health Notes by Dr. Liz
Protein is a must-have nutrient at virtually every meal, and for good reason. Protein makes up 20% of your body weight and is present in every cell, carrying out life-supporting roles. Research also says your body needs about 50–100% more protein in the diet with a routine fitness plan. But protein powders are not created equally...
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Dietary Supplements
Health Notes by Dr. Liz
Looking for an edge? Sharper thinking? That extra workout umph? Why not try a dietary supplement (that’s safe, of course) to up your game? The world of dietary supplements can be perplexing and overwhelming at the same time, though, with some 10,000-plus products on the market. Here are a few that rise to the top as potentially beneficial for your health and performance.