Chronic and excessive stress can build over time and become harder for our bodies to adapt and cope. While men and women share many of the same stresses, studies show that women are more affected by high levels of stress than men. The most common symptoms of stress women experience are fatigue, irritability, sleep issues, lack of motivation, digestive challenges and nervousness. In addition, there are life experiences unique to women that bring their own set of stresses – namely pregnancy and motherhood. Let’s take a look at some effective traditional and modern remedies compounded by Redd*: Lactium® This patented, clinically studied ingredient is a unique bioactive peptide called α-casozepine. Peptides are short chains of amino acids. This particular peptide is also made naturally in babies tummies and creates that blissful peace babies experience when nursing. Lactium® has been clinically studied and proven to reduce perceived stress in women and promote restful sleep which improves women’s quality of life. Lactium® is a mom’s ally in any stressful situation. * Ginger Root Historically, Ginger Root has been cultivated and used in Traditional Chinese Herbalism and Ayurveda for over 5,000 years to support healthy blood flow to the limbs and support a calm, healthy digestive system.* Lemon Balm Lemon Balm has safely been used for centuries to support digestive health and emotional wellness. Traditionally, it has been used to soothe occasional restlessness, irritability, and nervousness.* B Vitamins B Vitamins play an important role in the production and regulation of our neurotransmitters, which play a role in promoting a positive mood for women and for pregnant moms, they are also important for a baby’s development.*

In today's fast-paced world, the pursuit of holistic wellness encompasses not only physical health but also mental and emotional wellbeing. Emerging research underscores the profound impact of diet on mental and emotional health, highlighting the interconnectedness of what we eat and how we feel. As we look into this intricate relationship, a deeper understanding emerges, revealing how the foods we consume can serve as powerful allies in nurturing both our minds and bodies.

It is time to dig into hearty spring salads that truly satisfy and nourish! Salad doesn't have to be a boring, endless sea of greens. From protein-packed bowls adorned with fresh vegetables and grains, to vibrant fruits balanced with savory flavors, each recipe is a celebration of abundance. Whether you're seeking a delicious meal or a rejuvenating side dish, these fantastic salads are sure to delight your senses. Grab a fork and dive into these satisfying and nutritious combinations!

Usually when people track their macronutrients, they focus on fats, carbohydrates, and protein, but another macro that factors into a healthy diet is fiber. Fiber plays a major role in digestive health. It fuels the intestinal cells, helps digestion keep moving to prevent diarrhea and constipation, feeds the microbiome of the gut, and also helps with excretion. Soluble fiber, the type that turns to a gel when mixed with water, can bind cholesterol, hormones, and toxins in the intestines and keeps them moving through the tract until they are excreted in the stool. Soluble fiber dissolves in water to form a gel which slows digestion leading to more stable blood sugar. This type of fiber also binds unwanted fats and cholesterol to help move them through until excretion. Additionally, your gut bacteria use soluble fiber as a food source in the large intestine. Insoluble fiber draws water into your digestive tract and adds bulk to stool, allowing it to pass more easily through the intestine, helping to prevent constipation. The national fiber recommendation for men is 30g and for women is 25g. Most people think salad is enough fiber, but did you know 1 cup of shredded lettuce only has 1/2 gram of fiber? On the other hand, 1 cup of broccoli has 5g of fiber, and 1 cup of beans has an amazing 30g of fiber! If you are aiming for 30g per day and eat three meals per day, a good rule of thumb would be 10g per meal. Whole foods are full of naturally occurring fiber, which is basically just structures that are resistant to our digestive enzymes. The term ‘whole foods’ applies to fruits, vegetables, legumes, whole grains with minimal processing, and animal products with minimal processing. Whole grains, beans, fruits, and vegetables are all close to the state they were harvested in, which means they still contain all of the vitamins, minerals, fiber, and essential nutrients our bodies can utilize. Prebiotics are compounds that, when fermented in the gut, produce specific changes in bacterial composition or activity, and support the growth of our normal commensal bacteria. These compounds are mostly carbohydrates that we cannot digest due to a lack of the proper enzymes, aka fiber! In general, fruits, vegetables, beans, and whole grains like wheat, oats, and barley are all good sources of prebiotic fibers. One of my favorite recipes that helps fulfill the daily recommended fiber goal is the following skillet. This dish is a savory blend of white beans, garlic, sun dried tomatoes, and kale, sautéed in avocado oil. One serving has 16.5g of fiber, 21g of protein, and tastes delicious! Adrienne Wilen is a Naturopathic Physician practicing at Federal Way Naturopathy and the creator of Biomi, a 10-week program helping people resolve common digestive complaints. Learn more at MyBiomi.com.