--- title: Mindfulness News | Healing Arts Stories | SWIHA Blog | Healthy Eating (3) description: Healthy Eating | Subscribe to SWIHA's blog for the latest healing arts stories and mindfulness news, tips and information. (3) --- [(480) 994-9244](tel:4809949244) [(888) 504-9106](tel:8885049106) [Facebook](http://facebook.com/myswiha) [Instagram](http://instagram.com/swiha_college/) [Youtube](http://youtube.com/swihatv) [Yelp](http://www.yelp.com/biz/southwest-institute-of-healing-arts-tempe) [TikTok](https://www.tiktok.com/@swiha_college) - Our Websites - Branches - [Southwest Institute of Natural Aesthetics](https://swina.swiha.edu/) - [Spirit of Yoga](http://soy.swiha.edu) - Student Services - [Healing Pages Bookstore](http://healingpages.swiha.com/) - [Our Success Center](http://oursuccesscenter.com/) - [Be a Toe Reader](https://swiha.edu/beatoereader/) - [Toe Reading Japan](http://toereadingjapan.com/) - [Great Graduates](http://greatgraduates.com/) [Login](http://login.swiha.edu/) [![swiha-logo](https://www.blog.swiha.edu/hs-fs/hub/430047/file-1582698269.png)](https://swiha.edu/)  - [Home](https://swiha.edu) - Programs/Courses/CEU'S - [View All Programs](https://swiha.edu/all-healing-arts-holistic-health-education-programs/) - [FAQ Search](https://knowledge.swiha.edu/faq) - [Class Registration](https://swiha.edu/class-registration/) - [View Class Calendar](https://swiha.edu/download-our-class-calendar/) - [Massage Therapy CEU](https://swiha.edu/massage-therapy-ceu/) - Admissions & Student Services - Future Students - [Admission Requirements](https://swiha.edu/prospective-students/admissions-requirements/) - [Tour, Guest Passes & More](https://swiha.edu/special-offers/) - [Tuition](https://swiha.edu/prospective-students/tuition/) - [FAQ Search](https://swiha.edu/prospective-students/faq/) - [Out of State Students](https://swiha.edu/prospective-students/out-of-state-students/) - Financial Aid - [Financial Assistance](https://swiha.edu/prospective-students/financial-aid/) - Students & Alumni - [Career Services Support](https://https://swiha.edu/services-and-events/our-success-center/) - Clinics & Events - [Massage Clinic](https://swiha.edu/services-and-events/massage-clinic/) - [Specialty Clinic](https://swiha.edu/services-and-events/specialty-clinic/) - [Event & Webinar Calendar](https://swiha.edu/events/) - FAQ Search/Blog - [Knowledge Base Search](https://knowledge.swiha.edu/faq) - [Blog](https://www.blog.swiha.edu/) - About - About SWIHA - [Our Core Values](https://swiha.edu/core-values/) - [Meet the Owner & History](https://swiha.edu/meet-the-owner/) - [Awards & Accreditations](https://swiha.edu/about/awards/) - Contact & Other Locations - [Contact](https://swiha.edu/contact/) - [Staff](https://swiha.edu/swiha-staff/) - [Southwest Institute of Natural Aesthetics](https://swina.swiha.edu) - [Spirit of Yoga](http://soy.swiha.edu/) # SWIHA Blog ## [It’s ALIVE! How Fermented Foods Boost Beneficial Bacteria](https://www.blog.swiha.edu/its-alive-how-fermented-foods-boost-beneficial-bacteria) Posted by [Taylor Jablonowski](https://www.blog.swiha.edu/author/taylor-jablonowski) on 10/22/18, 2:00 PM [![](https://www.blog.swiha.edu/hubfs/2018/Oct/It's-Alive-feat.jpg)](https://www.blog.swiha.edu/its-alive-how-fermented-foods-boost-beneficial-bacteria) You know the phrase *“sick to my stomach”?* There’s more truth to that than you may think! Researchers estimate that up to 85% of our body’s immune response is attributed to our digestive system. More than five hundred species of bacteria live in our gut**,** referred to as “gut flora”. In fact, the amount of bacteria in our gut out-numbers the body’s cell count by *ten times.* Though we’ve just begun to discover the intricate relationship between our bodies and bacteria, it’s known that these creatures play essential roles inhomeostasis. Friendly bacteria are responsible for things such as nutrient absorption, mucosal barrier function, upkeep of lymphoid tissue, and optimal functioning of our immune system. [Read More](https://www.blog.swiha.edu/its-alive-how-fermented-foods-boost-beneficial-bacteria) 0 Comments [Click here to read/write comments](https://www.blog.swiha.edu/its-alive-how-fermented-foods-boost-beneficial-bacteria#comments-listing) Topics: [Motivational Monday](https://www.blog.swiha.edu/topic/motivational-monday), [Holistic Nutrition](https://www.blog.swiha.edu/topic/holistic-nutrition), [Recipe](https://www.blog.swiha.edu/topic/recipe), [Healthy Eating](https://www.blog.swiha.edu/topic/healthy-eating) ## [Opt for In-Season: The Most Nutritious Fall Produce](https://www.blog.swiha.edu/opt-for-in-season-the-most-nutritious-fall-produce) Posted by [Taylor Jablonowski](https://www.blog.swiha.edu/author/taylor-jablonowski) on 10/8/18, 2:00 PM [![](https://www.blog.swiha.edu/hubfs/2018/Oct/SOUL-food-swiha-blog-holistic-nutrition-feat.jpg)](https://www.blog.swiha.edu/opt-for-in-season-the-most-nutritious-fall-produce) *Ahh*...there’s a chill in the air, cider in our mugs and eager anticipation of the holiday season in our hearts! Autumn is abundant; it’s when we reap the benefits of our hard summer’s work and give thanks for our blessings. Though, before you go overboard with the Halloween candy and turkey dinners, consider visiting your local farmer’s market and reaching for some of the delicious *and* nutritious foods in season this fall! ## **What to Shop For** The fall season brings a harvest of healthful and super tasty produce. From the entire cruciferous family (like cauliflower and cabbage) to root veggies (carrots, onions, sweet potatoes) to the iconic squash crew (such as pumpkins, zucchini, and butternut squash), there’s plenty of inspiration to be found. [Read More](https://www.blog.swiha.edu/opt-for-in-season-the-most-nutritious-fall-produce) 0 Comments [Click here to read/write comments](https://www.blog.swiha.edu/opt-for-in-season-the-most-nutritious-fall-produce#comments-listing) Topics: [Motivational Monday](https://www.blog.swiha.edu/topic/motivational-monday), [Holistic Nutrition](https://www.blog.swiha.edu/topic/holistic-nutrition), [life coach](https://www.blog.swiha.edu/topic/life-coach), [SOUL Food](https://www.blog.swiha.edu/topic/soul-food), [SOUL Nutrition](https://www.blog.swiha.edu/topic/soul-nutrition), [Healthy Eating](https://www.blog.swiha.edu/topic/healthy-eating), [whole food](https://www.blog.swiha.edu/topic/whole-food), [healthy lifestyle](https://www.blog.swiha.edu/topic/healthy-lifestyle) ## [Nourishing Bodies & Minds: Janet Lee Talks Eating & Thinking Cleaner](https://www.blog.swiha.edu/life-coaching-janet-lee-talks-eating-and-thinking-cleaner) Posted by [Taylor Jablonowski](https://www.blog.swiha.edu/author/taylor-jablonowski) on 1/30/18, 8:00 AM [![](https://www.blog.swiha.edu/hubfs/2018/Jan/Janet%20Lee%202highres_edited.jpg)](https://www.blog.swiha.edu/life-coaching-janet-lee-talks-eating-and-thinking-cleaner) What do Holistic Nutrition and Life Coaching have in common? According to Janet Lee, the answer is almost everything! *“Holistic Nutrition is looking at the whole person*,” she explains*. “[Life Coaching](https://swiha.edu/life-coaching-programs/) does the same.”* Janet Lee’s unique style of coaching is deeply personal to her. Her own challenges, experience in therapy, and, ultimately, finding her own wellness led her to pursue her passion for healing*.* Janet’s philosophy is that mental and physical health are profoundly interconnected. From how we interact within our relationships to what we choose to eat, it all affects us in a much bigger sense than we may initially realize. *“I firmly [believe in the power of a decision](https://www.blog.swiha.edu/life-coaching-manifesting-magic-melissa-corter),* she shares. *“One small decision can transform a person’s life. It has in my own life many times!”* [Read More](https://www.blog.swiha.edu/life-coaching-janet-lee-talks-eating-and-thinking-cleaner) 1 Comment [Click here to read/write comments](https://www.blog.swiha.edu/life-coaching-janet-lee-talks-eating-and-thinking-cleaner#comments-listing) Topics: [Vegetarian](https://www.blog.swiha.edu/topic/vegetarian), [Life Coaching](https://www.blog.swiha.edu/topic/life-coaching), [Holistic Nutrition](https://www.blog.swiha.edu/topic/holistic-nutrition), [Whole Foods](https://www.blog.swiha.edu/topic/whole-foods), [Healthy Eating](https://www.blog.swiha.edu/topic/healthy-eating), [Cancer-Treatment](https://www.blog.swiha.edu/topic/cancer-treatment), [Culinary School](https://www.blog.swiha.edu/topic/culinary-school), [Plant-based Foods](https://www.blog.swiha.edu/topic/plant-based-foods), [Raw Foods](https://www.blog.swiha.edu/topic/raw-foods) ## [Healthy Holidays with Holistic Nutrition: Dairy-Free Eggnog](https://www.blog.swiha.edu/healthy-holidays-with-holistic-nutrition-dairy-free-eggnog) Posted by [Staff](https://www.blog.swiha.edu/author/staff) on 12/14/17, 10:07 AM [![](https://www.blog.swiha.edu/hubfs/2017/Dec/Eggnog-feat.jpg)](https://www.blog.swiha.edu/healthy-holidays-with-holistic-nutrition-dairy-free-eggnog) The holidays are a time when we want to look and feel are best so that we can truly enjoy the company of our loved ones and the spirit of the season. Yet, it’s so easy to overindulge when faced with the wide array of traditional treats popularly consumed at the time. Sugar cookies, pies, alcohol-laden drinks, and other sweets can weigh us down and leave us feeling slower, sleepier, and less energized than usual. Meals that contain dairy can have a particularly negative effect on our health and well-being. In fact, excessive consumption of dairy products has been shown to cause skin troubles, increased mucus production in the respiratory system, slowed digestion, and the sudden onset of bloating, cramping, gassiness, and general tummy troubles. [Read More](https://www.blog.swiha.edu/healthy-holidays-with-holistic-nutrition-dairy-free-eggnog) 0 Comments [Click here to read/write comments](https://www.blog.swiha.edu/healthy-holidays-with-holistic-nutrition-dairy-free-eggnog#comments-listing) Topics: [Holistic Nutrition](https://www.blog.swiha.edu/topic/holistic-nutrition), [Recipe](https://www.blog.swiha.edu/topic/recipe), [SOUL Food](https://www.blog.swiha.edu/topic/soul-food), [Healthy Eating](https://www.blog.swiha.edu/topic/healthy-eating), [Dairy-Free](https://www.blog.swiha.edu/topic/dairy-free), [Christmas](https://www.blog.swiha.edu/topic/christmas), [Raw Cuisine](https://www.blog.swiha.edu/topic/raw-cuisine), [Holidays](https://www.blog.swiha.edu/topic/holidays) ## [Meet Sharon Rose --The Holistic Lifestyle Coach Offering Lasting Change](https://www.blog.swiha.edu/meet-sharon-rose-the-holistic-lifestyle-coach-offering-lasting-change) Posted by [Zoey Sigmon](https://www.blog.swiha.edu/author/zoey-sigmon) on 4/21/17, 1:47 PM [![](https://www.blog.swiha.edu/hubfs/2017/Apr/Sharon-Rose-SWIHA-Yoga-Life-Coach-Great-Graduate-feat.jpg)](https://www.blog.swiha.edu/meet-sharon-rose-the-holistic-lifestyle-coach-offering-lasting-change) Sharon Rose made the trek out to Arizona following an opportunity in her previous career of hospitality and to experience a much-needed change in scenery. Attending a school like Southwest Institute of Healing Arts was far from her mind. At the time, she had no idea that her recreational and self-preservationist interests in yoga would become such huge components of her life path, and ultimately, the fulfillment of her life purpose. After four months here in the desert, a sinking feeling began to creep into her soul that something significant was missing. Looking back, she shares, “*I became uninspired and mentally checked out. I started practicing yoga at* *[Spirit of Yoga](http://soy.swiha.edu/) around this time. I realized then that I wanted to pursue yoga full time and decided to look into SWIHA.*” [Read More](https://www.blog.swiha.edu/meet-sharon-rose-the-holistic-lifestyle-coach-offering-lasting-change) 0 Comments [Click here to read/write comments](https://www.blog.swiha.edu/meet-sharon-rose-the-holistic-lifestyle-coach-offering-lasting-change#comments-listing) Topics: [transformational](https://www.blog.swiha.edu/topic/transformational), [Life Coaching](https://www.blog.swiha.edu/topic/life-coaching), [holistic](https://www.blog.swiha.edu/topic/holistic), [wellness](https://www.blog.swiha.edu/topic/wellness), [Holistic Nutrition](https://www.blog.swiha.edu/topic/holistic-nutrition), [SWIHA](https://www.blog.swiha.edu/topic/swiha), [yoga](https://www.blog.swiha.edu/topic/yoga-2), [healing](https://www.blog.swiha.edu/topic/healing), [life coach](https://www.blog.swiha.edu/topic/life-coach), [Nutrition Coaching](https://www.blog.swiha.edu/topic/nutrition-coaching), [Healthy Eating](https://www.blog.swiha.edu/topic/healthy-eating), [organic](https://www.blog.swiha.edu/topic/organic), [asana](https://www.blog.swiha.edu/topic/asana), [Spiritual](https://www.blog.swiha.edu/topic/spiritual), [Smoothies](https://www.blog.swiha.edu/topic/smoothies), [Alternative healing](https://www.blog.swiha.edu/topic/alternative-healing), [Namaste](https://www.blog.swiha.edu/topic/namaste), [Yogi](https://www.blog.swiha.edu/topic/yogi), [Om](https://www.blog.swiha.edu/topic/om) ## [Cameo Rose--Serving Beautiful Bowls to Beautiful Souls!](https://www.blog.swiha.edu/cameo-rose-serving-beautiful-bowls-to-beautiful-souls) Posted by [Zoey Sigmon](https://www.blog.swiha.edu/author/zoey-sigmon) on 4/14/17, 1:50 PM [![](https://www.blog.swiha.edu/hubfs/2017/Apr/Cameo-Rose-Swiha-Great-Graduate-Nutrition-Urban-Farming-feat.jpg)](https://www.blog.swiha.edu/cameo-rose-serving-beautiful-bowls-to-beautiful-souls) Meet Cameo Rose of Foxy Fruit Açai Bowls & Smoothies! This girl is serving beautiful bowls to beautiful souls and changing lives through her passion for and knowledge of [Holistic Nutrition](https://swiha.edu/holistic-nutrition-programs/). This dream life wasn’t always her reality, though. To hear Cameo talk about her sheer fervor and zeal for Holistic Nutrition and Urban Farming, you would never believe that just a few years ago before attending SWIHA, Cameo found herself trapped in a cycle of negativity. As she puts it, *“I knew something had to give, or else I would feel this way forever.”* She decided to dive in and begin researching how to live a more healthful life. From there, she was exposed to a seemingly infinite fount of information about healthy eating. She talks of this time fondly; as if her life burst open, made colorful in the presence of organic options after living for years in the black and white world of processed foods and unconscious living. *“I started falling in love with healthy eating, creating delicious vegetarian recipes, and taking care of my mind, body, and soul for what seemed \[to be\] the first time in my life.”* [Read More](https://www.blog.swiha.edu/cameo-rose-serving-beautiful-bowls-to-beautiful-souls) 0 Comments [Click here to read/write comments](https://www.blog.swiha.edu/cameo-rose-serving-beautiful-bowls-to-beautiful-souls#comments-listing) Topics: [transformational](https://www.blog.swiha.edu/topic/transformational), [Life Coaching](https://www.blog.swiha.edu/topic/life-coaching), [holistic](https://www.blog.swiha.edu/topic/holistic), [wellness](https://www.blog.swiha.edu/topic/wellness), [Holistic Nutrition](https://www.blog.swiha.edu/topic/holistic-nutrition), [Nutrition Coaching](https://www.blog.swiha.edu/topic/nutrition-coaching), [Urban Farming](https://www.blog.swiha.edu/topic/urban-farming), [Hypnotherapy](https://www.blog.swiha.edu/topic/hypnotherapy), [Healthy Eating](https://www.blog.swiha.edu/topic/healthy-eating), [organic](https://www.blog.swiha.edu/topic/organic), [health](https://www.blog.swiha.edu/topic/health), [Smoothies](https://www.blog.swiha.edu/topic/smoothies), [Alternative healing](https://www.blog.swiha.edu/topic/alternative-healing) ## [The Vegan’s Pantry](https://www.blog.swiha.edu/the-vegans-pantry) Posted by [Jess Laws](https://www.blog.swiha.edu/author/jess-laws) on 11/28/16, 10:02 AM [![](https://www.blog.swiha.edu/hubfs/2016/Nov/Vegan-Pantry-feat.jpg)](https://www.blog.swiha.edu/the-vegans-pantry) Whether you are a long-time vegan or a newbie, being prepared in the kitchen can make eating vegan a breeze, rather than a hassle. A vegan eats only plant-derived foods, and they do not consume any animal products or bi-products, including honey, eggs, or milk. If you are interested in trying out a vegan diet, consider stocking your pantry with these things! **Nuts** – Nuts are a great source of protein and healthy fat in a vegan diet. Keep them on hand to soak and make foods such as almond milk, cashew cheese, or creamy sauces or soups. They also make a great addition to any salad or a bowl of oatmeal. [Read More](https://www.blog.swiha.edu/the-vegans-pantry) 0 Comments [Click here to read/write comments](https://www.blog.swiha.edu/the-vegans-pantry#comments-listing) Topics: [Holisitc Nutrition](https://www.blog.swiha.edu/topic/holisitc-nutrition), [Healthy Eating](https://www.blog.swiha.edu/topic/healthy-eating), [Holistic Nutrition Programs](https://www.blog.swiha.edu/topic/holistic-nutrition-programs), [Beans](https://www.blog.swiha.edu/topic/beans), [Coconut Oil](https://www.blog.swiha.edu/topic/coconut-oil), [Quinoa](https://www.blog.swiha.edu/topic/quinoa), [Vegan](https://www.blog.swiha.edu/topic/vegan), [Nuts](https://www.blog.swiha.edu/topic/nuts) ## [Treat Stress with Holistic Medicine](https://www.blog.swiha.edu/treat-stress-with-holistic-medicine) Posted by [Deanna Putts](https://www.blog.swiha.edu/author/deanna-putts) on 11/14/16, 9:20 AM [![](https://www.blog.swiha.edu/hubfs/2016/Nov/Deanna-Putts-SWIHA-Stress-Holistic-Medicine-feat.jpg)](https://www.blog.swiha.edu/treat-stress-with-holistic-medicine) Stress is a natural reaction as a response for our bodies to protect us from threats. The sympathetic and parasympathetic system work together to create the fight-or-flight reaction. Hormones are released to make your heart beat faster, blood vessels constrict, and digestion slows so your body can react quickly. When you’re in danger, your mind and body take over to do what it has to protect itself. Once you’re out of danger, your body goes back to its normal state. The longer stress lasts, the worse it can become for your mind and your body, and then it is considered chronic. Chronic stress can create disease and many other issues that can stop you from living the full life you deserve.   [Read More](https://www.blog.swiha.edu/treat-stress-with-holistic-medicine) 0 Comments [Click here to read/write comments](https://www.blog.swiha.edu/treat-stress-with-holistic-medicine#comments-listing) Topics: [sleep](https://www.blog.swiha.edu/topic/sleep), [Whole Foods](https://www.blog.swiha.edu/topic/whole-foods), [Mindfulness](https://www.blog.swiha.edu/topic/mindfulness), [breathe](https://www.blog.swiha.edu/topic/breathe), [Stress](https://www.blog.swiha.edu/topic/stress), [Be Present](https://www.blog.swiha.edu/topic/be-present), [exercise](https://www.blog.swiha.edu/topic/exercise), [Breathing Techniques](https://www.blog.swiha.edu/topic/breathing-techniques), [Healthy Eating](https://www.blog.swiha.edu/topic/healthy-eating), [Healthy Eating Tips](https://www.blog.swiha.edu/topic/healthy-eating-tips), [Diet](https://www.blog.swiha.edu/topic/diet), [Reduce Stress](https://www.blog.swiha.edu/topic/reduce-stress), [Chronic Stress](https://www.blog.swiha.edu/topic/chronic-stress), [Breath](https://www.blog.swiha.edu/topic/breath) [Previous](https://www.blog.swiha.edu/topic/healthy-eating/page/2) [All posts](https://www.blog.swiha.edu/all) ### Subscribe to Email Updates Search this site Search Google ### Recent Posts ### Posts by Topic - 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