Today want to tell you about a great spice shop that also provides access to some of the most beautiful hikes on Angel Island in the San Francisco Bay Area. It is called The Local Spicery, and it is located on Historic Ark Row in the quaint town of Tiburon, California, a few miles north of the Golden Gate bridge.

There is overwhelming research showing the benefits of exercise for our physical health, but it is equally important for our mental well-being, according to health psychologist Dr. Kelly McGonigal, author of The Joy of Movement.

A host of companies have entered the personal nutrition space, estimated at $1.8 billion in annual global sales in 2020. Personal nutrition—also called “precision nutrition”—is advice about what foods to eat and what to avoid based on individual data, such as genotype, biochemistry, microbiome, and medical health. But does it really work?

Despite the bad rap that snacking may have today, it can still be a good between-meal option. To me, an ideal snack should be both nutritious and a little fun. In other words, it fills you up but it also lights up some pleasure centers—maybe not as much as a jelly donut, but you get the idea.

Like many urban legends, our belief that “10,000 steps a day keeps the doctor away” is based on misinformation that has been repeated so frequently, we believe it is true. The recommendation of 10,000 steps a day isn’t based on science. It is based on a 1964 marketing campaign for a pedometer from a Japanese company.

Inflammation is a key component of the body's immune system and plays an important role in keeping us healthy. Consider the role of inflammation for a virus or a sprained ankle. When this occurs, the immune system sends out first responders in the form of inflammatory cells to deal with the invader or injury. This is called an acute inflammatory response, and it's a good thing. It means you are healing.
Unfortunately, there is another kind of inflammation…

Once a popular food supplement for muscle building, protein powders have become an additive for many on-the-go Americans as part of a morning smoothie. There are at least a dozen sources of protein powders but popular ones include:…

Eating enough protein is vital for our health, yet there is a lot of controversy in the scientific world on how much to eat. On one hand, the general American population consumes twice the amount of protein they need per day. On the other hand, older adults may not consume enough protein to maintain a healthy muscle mass.

Famously known as the “hunger hormone,” ghrelin spikes before meals when we are hungry and returns to lower levels after mealtimes. Recent research shows that it isn’t just hunger levels that regulate ghrelin—it is our belief about how filling a food may be.

The way we breathe, fast or slow, mouth open or closed, shallow or deep, directly affects our daily energy levels and our ability to focus on the task at hand.” — Ed Harrold

A recent paper published by Jialu Streeter and Marie Conley Smith examined the extent to which the pandemic has changed people's healthy living behaviors and outcomes, with evidence from a survey conducted with a nationally representative sample by the Stanford Center on Longevity. It appears that the pandemic has had a significant impact on these behaviors, although the type of impact varies based on income levels and education.

Chronic pain is a very common condition--so common, in fact that over 25% of adults in the US experience chronic pain. It is one of the most common reasons why people seek medical care, yet the underlying reason for that chronic pain may never be identified.

In her new book, It Doesn’t Have to Hurt to Work, author and holistic health coach Erin Paruszewski challenges the misguided concept that “more is more” when it comes to exercise. Instead, she emphasizes functional movement.

A healthy gut microbiome is one with a richly diverse set of bacteria. Studies in the last five years have linked this diversity to optimal weight, better mood, reduced risk of chronic disease, and better immune function.

Becoming aware of the breath and slowing down the inhale and exhale has a powerful effect on both the body and mind. Research shows that mindful breathing shifts the balance within the autonomic nervous system, tamping down the “fight or flight” response and activating the “rest and relax” response instead. This shift results in reduced heart rate, lower blood pressure, better sleep, and even improved immune function.

Traditional gym classes emphasize exercise to build muscle, but what matters more is functional movement. This is the ability to use our bodies to do the things we love and avoid injury, whether it is bending over to pick up a grandchild or a package, or getting out of a chair with ease.

Taking time to pause now and then creates an opening. It is a portal to other options and choices. A pause helps us rest and regenerate, become more creative, connect with other people or ourselves, or simply enjoy what is going on around us (or inside us.)

More than just a social nicety, giving thanks is good for our health. In the field of positive psychology, gratitude is strongly and consistently linked to more positive emotions, better self-rated health, a greater ability to deal with adversity, and the ability to build strong relationships.

I had the pleasure of taking a cooking class recently with Dr. Annie Fenn, the founder of the Brain Health Kitchen. I expected to prepare great food, but I walked away with an added bonus: advice on cooking techniques to help avoid AGEs (advanced glycation products in foods). These inflammatory substances are formed when foods are exposed to high temperatures in the presence of sugar, such as chicken slathered in sauce and then grilled at high heat. AGEs have been linked to Alzheimer's disease, metabolic disorders, diabetes and heart disease.

Did you know that over 80% of all US healthcare cost is tied to the treatment of conditions rooted in poor lifestyle choices? These conditions include hypertension, heart disease, stroke, type 2 diabetes, obesity, osteoporosis, and multiple types of cancer—all of which are largely preventable.