Blue Sparrow Wellness

Ready to try your hand at juicing? Here is a simple recipe that is brain-boosting, energy-enhancing, and nutrient-delivering! Green Juice Recipe: 2 green apples 1 cucumber 2 celery stalks 1 cup spinach leaves 1 bunch cilantro 4 leaves red cabbage 2 leaves Swiss chard From “Fruits, vegetables, 100% juices, and cognitive function”: “Seventeen of 19 epidemiological studies and 3 of 6 intervention studies reported significant benefits of fruit, vegetable, or juice consumption for cognitive performance. The data suggest that chronic consumption of fruits, vegetables, and juices is beneficial for cognition in healthy older adults. The limited data from acute interventions indicate that consumption of fruit juices can have immediate benefits for memory function in adults with mild cognitive impairment…” https://academic.oup.com/nutritionreviews/article/72/12/774/1840607?login=false Check out The Juicing Bible, by Pat Crocker https://www.amazon.com/Juicing-Bible-Pat-Crocker/dp/0778801810 Music: “Airport Lounge - Disco Ultralounge” by Kevin MacLeod

Laughter is the best medicine… and there is scientific proof! Join Blue Sparrow Wellness as we explore humor and the evidence that the old adage is true. Check out this inspiring and funny TED talk by Michael Jr, with 3.7 Million views: More than funny | Michael Jr. | TEDxUniversityofNevada https://www.youtube.com/watch?v=twSvd5bQLDw Michael Jr YouTube Channel: https://www.youtube.com/c/MichaelJrComedy Six Science-Based Reasons Why Laughter Is the Best Medicine (Psychology Today) https://www.psychologytoday.com/us/blog/neuronarrative/201707/six-science-based-reasons-why-laughter-is-the-best-medicine Social Laughter Triggers Endogenous Opioid Release in Humans (The Journal of Neuroscience) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6596504/pdf/zns6125.pdf Effect and Path Analysis of Laughter Therapy on Serotonin, Depression and Quality of Life in Middle-aged Women (Journal of Korean Academy of Nursing) https://synapse.koreamed.org/articles/1003058 The effects of laughter on post-prandial glucose levels and gene expression in type 2 diabetic patients (Life Sciences) https://pubmed.ncbi.nlm.nih.gov/19450597/ University Of Maryland School Of Medicine Study Shows Laughter Helps Blood Vessels Function Better (Science Daily) https://www.sciencedaily.com/releases/2005/03/050309111444.htm Does variety of social interactions associate with frequency of laughter among older people? The JAGES cross-sectional study (BMJ Open) https://pubmed.ncbi.nlm.nih.gov/33414141/ Smiles as Multipurpose Social Signals (Trends in Cognitive Sciences) https://pubmed.ncbi.nlm.nih.gov/28964655/

Try a twist on the usual grill approach with this loaded veggie burger. It's savory, nutritious, and filling!

If you’ve had a sedentary lifestyle, are just beginning to exercise, or recovering from illness or injury and have not been active for several months or years, this exercise program is right for you! It will strengthen your core and larger muscles to form a foundation to build on, while incorporating a bit of aerobic exercise to have a balanced plan. After 2-3 weeks of this beginner workout, you can gradually add in more exercises and longer workouts to increase stamina, strength, and endurance. Check out this article from Harvard Health on the benefits of a strong core. https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core Music: “A Night Alone” by TrackTribe

Try this nutritious fruit and veggie smoothie, loaded with vitamins, minerals, phytonutrients, and all the colors of the rainbow. Get the ingredients and blend well. It’s that easy! Rainbow Smoothie Recipe: 1-2 cups of water 1 cup aloe vera juice 1/2 cup pomegranate juice 1/2 cup beet or beet/apple juice blend. (You may substitute 1 cup coconut water for 1 cup of water if preferred) 2 fistfuls of mixed greens salad 1/2 cup frozen dark cherries, 1/2 cup frozen strawberries 1/2 cup shredded carrots 1/2 cup frozen mango 1/2 frozen pineapple 1/2 frozen banana 1/2 cup sliced cucumber 1/2 cup blueberries 1/2 cup shredded purple cabbage For a scientific review on the benefits of “eating the rainbow,” check out https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7770496/ Music: “Airport Lounge - Disco Ultralounge” by Kevin MacLeod

Did you see our video about Fabulous Fiber? Here is a tasty way to get some of that fiber, along with other wonderful nutrients!

It's February, and that means Valentine's Day and American Heart Month. Join us as we explore getting to the H.E.A.R.T. of health. How do Happiness, Exercise, Accountability, Relaxation, and Therapeutics fit into your lifestyle? Is it time to make changes that can affect your H.E.A.R.T. for the rest of your life?

While fiber may not be glamourous and exciting to talk about, it is one of the most vital nutritional components that keeps us healthy. The importance of fiber extends well beyond preventing constipation... it feeds the microbiome, regulate blood sugar and cholesterol, and can help you lose weight!

The holiday season can be an exciting time, full of family, friends, food, and fun. But it can be a stressful time as well. So it is important to take care of yourself. And remember, the best gift you can give to others... is yourself! We hope you have a Blessed and Merry Christmas! Learn more about Blue Sparrow Wellness at https://bluesparrowwellness.com/

This week we celebrate Thanksgiving. So this is a great time to think about Gratitude. Join Blue Sparrow Wellness as we discuss how Gratitude affects your health and well-being. We share some resources that you may find helpful, and explore how to be optimistic and thankful even in difficult situations. Be sure to visit us at https://bluesparrowwellness.com/

This is a favorite recipe of ours. It's healthy, hearty, and delicious! Consider this as a great option for holiday meals, or for any time. Be sure to visit us at https://bluesparrowwellness.com/

Welcome to Blue Sparrow Wellness! We are a lifestyle wellness coaching practice in Tulsa, Oklahoma. Join us as we discuss how to be naturally and holistically healthy. We will periodically explore topics such as nutrition, exercise, sleep, stress reduction, healthy habits, and more. To find out more, visit us at https://bluesparrowwellness.com/