Healthy Living & Prevention in El Paso

  While scientists are still uncovering exactly how this connection works, one thing is clear: feeding your gut healthy foods helps your microbiome thrive.
• Yogurt: Choose yogurt with live and active cultures. Probiotics help replenish beneficial bacteria that support digestive and brain health.
• Kefir: This fermented milk drink contains a wide variety of probiotics. A diverse microbiome may support healthy brain function and emotional well-being.
• Kimchi: Made from fermented vegetables, kimchi is naturally rich in probiotics. Fermented foods help increase the diversity of beneficial gut bacteria.
• Oats: Oats are packed with fiber that feeds healthy gut bacteria. This prebiotic fiber helps your microbiome produce compounds that support overall health.
• Beans: Beans are rich in fiber and plant nutrients. They nourish beneficial bacteria and help maintain a healthy digestive system.
• Apples: Apples contain pectin, a natural prebiotic fiber. Pectin feeds healthy gut bacteria while apples also provide antioxidants that support overall wellness.

Apple Pie Overnight Oats
Ingredients
½ cup old-fashioned rolled oats
½ cup plain Greek yogurt (or substitute plain kefir for extra probiotics)
½ cup milk of your choice
1 small apple, diced
1 tablespoon chia seeds
2 tablespoons chopped walnuts
½ teaspoon ground cinnamon
1 teaspoon honey or maple syrup (optional)
Pinch of nutmeg (optional)
Directions
• Combine the oats, yogurt (or kefir), milk, chia seeds, cinnamon, and honey in a mason jar or container.
• Stir well, cover, and refrigerate overnight.
• In the morning, stir again and top with the diced apple, walnuts, and a sprinkle of cinnamon before serving.

THURSDAY 07.30: COMPLEMENTARY THERAPIES
Natural Ways to Keep Your Brain Sharp
Staying mentally sharp isn't just about solving crossword puzzles or downloading the latest brain-training app. Research suggests that several complementary therapies may help support brain health by reducing stress, improving focus, encouraging better sleep, and increasing blood flow to the brain—all important ingredients for healthy cognitive aging.
   Here are a few simple practices worth exploring.
•  Meditation: Even 10 minutes of daily meditation can make a difference. Studies have found that mindfulness meditation may improve attention, memory, and emotional well-being while helping reduce stress. Find a quiet place, focus on your breathing, and gently return your attention whenever your mind wanders.
•  Yoga: Yoga combines movement, balance, and deep breathing to strengthen both the body and mind. Research suggests regular yoga may improve memory, concentration, and mental flexibility while lowering stress hormones that can affect brain health.
• Music: Listening to music—or better yet, learning to play an instrument—engages multiple parts of the brain at once. Music stimulates memory, attention, and creativity while offering a natural mood boost.
• Time in Nature: Sometimes the best brain therapy is simply stepping outside. Spending time in parks, gardens, or other natural settings has been shown to lower stress, improve focus, and reduce mental fatigue.

FRIDAY 07.31: INSPIRATION
National Avocado Day
There are many reasons to celebrate National Avocado Day. For one, avocados target insulin resistance with heart-healthy fats. They contain healthy fats that support overall brain health. Another avocado superpower is preventing and repairing damage due to its source of Vitamins C, E and K.
  One of the secret weapons in an avocado is the high oleic acid content. This moisturizing fatty acid helps keep skin soft and hydrated but also supports the regeneration of damaged skin cells reducing redness and irritation. 
  To celebrate National Avocado Day, try this easy, flavorful and almost addictive salsa:
Avocado Salsa
Ingredients
• 2 roma tomatoes, seeded, finely chopped
• 2 1/2 tsp. kosher salt, divided
• 2 avocados, pitted, finely chopped
• 1 ear corn, shucked, kernels removed (about 2/3 c.)
• 1 jalapeño, stemmed, finely chopped
• 1/2 medium red onion, chopped (about 1/2 c.)
• 1/2 cup chopped fresh cilantro
• 1/4 cup fresh lime juice
• 2 cloves garlic, finely chopped
• 1/2 tsp. ground cumin
Directions
Step 1: Place tomatoes in a strainer or colander set over a large bowl. Toss with 1 teaspoon salt and let sit 5 minutes. 
Step 2: Transfer tomatoes to a large bowl. Add avocados, corn, jalapeño, onion, cilantro, lime juice, garlic, and cumin; season with remaining 1 1/2 teaspoons salt and toss to combine.
Step 3: Make Ahead: Salsa can be made 3 days ahead. Store in an airtight container and refrigerate.