🌿 Welcome to Big Sur Health Center's

March Newsletter 🌿

Welcome to the Big Sur Health Center's March Newsletter! As spring approaches, we're reminded of the importance of renewal—not just in nature, but in our health and wellness routines as well. This month, we're celebrating National Nutrition Month by sharing insights and tips to inspire you toward a healthier lifestyle.

From nutritious recipes to stress management and the power of hydration, let's embrace the change of season with a commitment to our well-being.

Warm regards,

The Big Sur Health Center Team

The Power of Hydration

Water is essential for life, yet many of us forget to drink enough each day. Staying well-hydrated helps with digestion, skin health, and energy levels. Aim for 8 glasses of water daily and try infusing your water with fruits or herbs for a refreshing twist. Remember, hydration is a key component of a healthy lifestyle, especially as we move into the warmer months.

🦷 Managing Stress for a Healthier You🦷

Stress can have significant impacts on both our mental and physical health. This month, focus on identifying your stress triggers and finding healthy ways to cope. Regular exercise, adequate sleep, and healthy eating can all contribute to lower stress levels. Additionally, practices like meditation, deep breathing exercises, and spending time in nature can help calm your mind and reduce feelings of stress.

Mindful Eating: A Path to Greater Wellbeing

Mindful eating is about being present and fully enjoying your meals. It involves listening to your hunger cues and eating slowly, without distraction. This practice can lead to better digestion, weight management, and a deeper appreciation for the food you consume. Try starting with one mindful meal a day—notice the textures, flavors, and how you feel during and after eating. It's a simple practice with profound benefits.

Celebrating National Nutrition Month: Embrace Wholesome Eating

March is here, and with it, National Nutrition Month—a perfect time to re-evaluate our eating habits and make healthier choices. Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and dairy can significantly impact our overall health. This month, try incorporating more plant-based meals into your diet and experimenting with new, healthy recipes. To get you started, here's a nutritious and delicious recipe to try:



Quinoa & Black Bean Salad

• Ingredients: 1 cup quinoa, 2 cups water, 1 can black beans (drained, rinsed), 1 cup cherry tomatoes (halved), 1 avocado (diced), 1/2 red onion (chopped), 1/4 cup cilantro (chopped), Juice of 1 lime, 2 tbsp olive oil, Salt/pepper to taste, 1 tsp ground cumin, 1/2 tsp chili powder (optional).
• Instructions: Cook quinoa in water, let cool. Mix quinoa with remaining ingredients. Dress with lime juice, olive oil, salt, pepper, cumin, and chili powder. Enjoy this vibrant, healthy dish that's perfect for any meal!

Nutritional Breakdown:

• Quinoa: A complete protein and fantastic source of fiber. 1 cup of cooked quinoa provides approximately 8 grams of protein, 5 grams of fiber, and a rich supply of magnesium and iron.
• Black Beans: High in protein, fiber, and antioxidants. 1 cup of canned black beans contains about 15 grams of protein, 15 grams of fiber, and a good amount of potassium.
• Cherry Tomatoes: Low in calories and high in vitamins C and K, potassium, and folate. 1 cup offers around 25 calories.
• Avocado: Loaded with healthy fats, particularly monounsaturated fat, fiber, and potassium. One medium avocado provides approximately 240 calories, 12 grams of fiber, and 22 grams of fat.
• Red Onion: Adds flavor and a small amount of fiber, vitamins, and minerals.
• Cilantro, Lime Juice, Olive Oil, Spices: These ingredients add minimal calories but a significant amount of flavor and some health benefits, including vitamin C from the lime and healthy fats from the olive oil.

Approximate Nutritional Values for the Entire Recipe:

• Calories: ~1200 kcal
• Protein: ~42 grams
• Fiber: ~37 grams
• Fat: ~57 grams (mostly from the avocado and olive oil, which are healthy fats)

Per Serving (if serving 4):

• Calories: ~300 kcal
• Protein: ~10.5 grams
• Fiber: ~9.25 grams
• Fat: ~14.25 grams

The Benefits of Meal Prep

Meal prep is a fantastic way to ensure you eat healthily throughout the week. By dedicating a few hours on Sundays (or your day off) to plan and prepare your meals, you can save time, reduce stress, and keep your nutrition on track. Start simple: plan a few meals, make a shopping list, and prepare ingredients in advance. Not only will this help you make healthier eating choices, but it also allows for more time to enjoy the activities you love.