By Mary Ellen Zung, Mary Ellen Zung Health Coach ​​

​We don't often think about the benefits of brain health, but they are many. 

A healthy brain means better emotional regulation, and both physical and cognitive health. To better understand the importance of taking care of our brain health here is a summary of these benefits.

​By Mary Ellen Zung, Mary Ellen Zung Health Coach 
We could all use some help when we feel overwhelmed, and much of what we really need is determined by our own self-reliance. But, if we don’t have the skills to muster up the strength or clarity to know what to do, things can get even more out of control. Learning to help ourselves cope is essential to our overall health and happiness. Here are 7 simple one-minute lifestyle hacks to try when feeling uncertain, overwhelmed, or stressed out!  Really, all it takes is one minute!

By Mary Ellen Zung, Mary Ellen Zung Health Coach 
When is the last time you took a moment to ruminate on all the good in your life? If you can’t remember, you’re not alone. Between jam-packed schedules, caring for others, and the never-ending daily list of chores, we tend to forget to create time to take a breather. Unlike other beneficial health practices, cultivating a gratitude practice can be done in very little time with no costly devices, memberships, or equipment.

By Mary Ellen Zung, Certified Holistic Health Coach
Life is constantly changing and challenging us with new “problems” or issues to face. We can look at these negatively and feel overwhelmed, or stuck and unhappy, or we can use strategies like goal setting, for example, to manage new priorities without having the issues throw us off our game, bring us down, cause stress, anxiety, or worry, and lead to emotional eating.  All unhealthy stuff!  ​Goal setting is one strategy that helps get into problem solving mode by focusing on and shifting my priorities

By Mary Ellen Zung, Mary Ellen Zung Health Coach 
​Is Work Stressing You Out? How does too much work, or stress effect your self-care, health and happiness? Think about it: you spend eight to 10 hours a day, five days a week at work. Chances are you spend more time with your coworkers than anyone else in your life. Some of us are still working from home, but are glued to our computers for that time. Many of us wear stress as a badge of honor, convinced that productivity requires endless turmoil. How does stress inform your food choices?  

By Mary Ellen Zung, Mary Ellen Zung Health Coach 

Have you tried shakshuka?  It’s an easy one pan dish traditionally made with eggs, where the eggs bake whole into the sauce.  If you want to try a plant-based diet, use tofu instead of eggs.​

By Mary Ellen Zung, Mary Ellen Zung Health Coach 
Do you know about bowls?  We’re generally used to eating our meals on a plate, rather than a bowl, unless we are slurping soup!  Bowls are often used for those who enjoy a plant-based lifestyle.  Simply prepared grains, vegetables, proteins (like beans, tofu, lentils, tempeh), dips, sauces or dressings, and healthy fats (like avocados, nuts, seeds, olives) are combined in a bowl and flavors, colors, and textures complement each other to create a pleasant looking as well as tasting meal. ​

By Mary Ellen Zung, Mary Ellen Zung Health Coach 
Are you a “clean” eater, choosing whole food or minimally processed food most of the time? If so, you are doing better in terms of nutritional choices than most.  Currently Ultra-processed Foods (UPF’s) make up 60% of adult calories (67% or children’s calories), up from 57% in 2018 up from 53.5% in 2001. Processed foods make up 10% of adult calories. That leaves only about 30% of our calories from fresh or frozen unprocessed or minimally processed foods such as fruits, vegetables, grains, legumes, meat, eggs, milk, plain yogurt and spices.

By Mary Ellen Zung, Certified Holistic Health Coach

​Try this cool refreshing summer drink for an afternoon pick me up.  All you need are the ingredients and a blender.

By Mary Ellen Zung, Mary Ellen Zung Health Coach 
Pudding for breakfast?  I’m in! Chia seeds are high in Omega-3 fatty acids and when mixed with liquid, create a jelly like “pudding” and can be a healthy alternative to processed sugary cereals for breakfast, topped with fresh fruit.  The coconut or almond milk, chia seeds, and almonds all contain protein and healthy fats.  Of course, the fresh fruit provides fiber, vitamins, and healthy anti-oxidants that help fight free radicals that cause oxidative stress in the body.