Dr. Gold's Optimal Living Institute

  Here are simple recipes for each meal idea to help you fully embrace the raw vegan lifestyle. Let’s get started! Day 1: Fresh Start Green Smoothie 1 cup spinach 1 frozen banana 1 cup pineapple chunks 1 tbsp chia seeds 1 cup water or coconut water Blend all ingredients until smooth. Big Raw Salad with Lemon-Tahini Dressing Salad: 4 cups mixed greens 1/2 cucumber, sliced 1 shredded carrot 1/2 avocado, diced Dressing: Juice of 1 lemon 2 tbsp tahini 1 tbsp water (to thin) Salt and pepper to taste Whisk dressing ingredients and drizzle over the salad. Zucchini Noodles with Tomato-Basil Marinara 2 zucchinis, spiralized Marinara Sauce: 1 cup cherry tomatoes 1/2 red bell pepper 1 garlic clove 5 fresh basil leaves 1 tbsp olive oil Salt and pepper to taste Blend mari

  The holidays are often associated with joy, togetherness, and celebration. But for those grieving the loss of loved ones or dealing with their absence due to illness, this season can be bittersweet. Balancing the emotions of loss with the spirit of the holidays is challenging, but it can also be an opportunity to celebrate their memory and find meaning in the season. Here are thoughtful ways to manage bereavement during the holidays while honoring those who are no longer physically present. 1. Acknowledge Your Feelings It’s okay to feel sadness, anger, or even guilt during the holidays. Acknowledging these emotions instead of suppressing them is the first step to managing grief. Understand that it’s normal to experience a range of feelings—both joy and sorrow—during this time. Tip: Share your feelings with trusted family members or friends. Talking about your loved one and how you’re feeling can be comforting and validating. 2. Create a Special Tradition in Th

  5 Simple Ways to Combat Loneliness During the Holidays The holiday season is often depicted as a time of joy, celebration, and togetherness. Yet, for many people, it can also bring feelings of loneliness, especially for those who may be grieving, separated from family, or navigating difficult life changes. If you find yourself feeling alone this holiday season, here are five simple yet effective strategies to lift your spirits and create meaningful moments of connection. 1. Reach Out and Make Social Plans (Even if They’re Virtual) Connecting with others, even briefly, can make a big difference in countering loneliness. Research has shown that social interactions boost serotonin and oxytocin, two hormones that support emotional well-being. Whether you’re meeting friends in person, scheduling a video call, or joining an online community, reaching out can bring a sense of companionship and joy. Tip : Plan a virtual coffee (or tea) date, or join a group video chat with fa

Winter can be a beautiful season, but it often brings a dip in mood and energy levels. Shorter days, colder weather, and less sunlight can leave many of us feeling sluggish and uninspired. However, there are simple, natural strategies to help beat the winter blues and boost both your body and mind. Here’s how to stay positive and energized as winter settles in. 1. Get as Much Natural Light as Possible Sunlight exposure is crucial to our well-being, as it helps regulate serotonin and melatonin levels—key hormones that impact mood and sleep. To maximize your sunlight exposure: Go outside daily: Even a short 15-20 minute walk around midday can do wonders. Try light therapy: Light therapy lamps mimic natural sunlight and can help lift your mood if you’re spending a lot of time indoors. Keep blinds open: Let natural light into your home during the day to create a brighter environment. 2. Stay Active It can be challenging to stay motivated to exercise in colder months, but staying active

Elite Wellness: Dr. Gold’s Wellness Newsletter November Edition Your Guide to a Healthier Thanksgiving and Managing Holiday Stress Welcome to the Season of Gratitude and Wellness! As we head into Thanksgiving, it’s easy to get caught up in the whirlwind of planning, celebrating, and sometimes overindulging. This month’s newsletter is all about embracing the season mindfully, savoring delicious, nutritious foods, staying active, and managing stress with simple meditation practices. Let's create a Thanksgiving that nourishes both body and mind, and start the holiday season feeling our best! Healthy Thanksgiving Tips: Enjoy Without Overindulging Thanksgiving is synonymous with food, and it’s natural to want to enjoy it fully. Here are a few tips to make sure you leave the table feeling satisfied, not stuffed. Portion Control with Variety: Instead of piling up a plate, try smaller portions of all your favorite dishes. This way, you can enjoy every f

  Elite Wellness: Dr. Gold’s Newsletter  October Edition Your Source for Holistic Health & Well-Being Welcome to Your Wellness Journey! Hi there, and welcome to the October edition of my wellness newsletter! Whether you are here to improve your relationship with food, elevate your mind, or take a lighthearted approach to staying active, you’re in the right place. Our journey together is about releasing weight—not just physically, but mentally, emotionally, and spiritually. Let’s dive into the topics of this month and continue to live our healthiest lives! This Month’s Focus: Nourishing the Body & Mind It’s no secret that nutrition plays a vital role in our health, but this month, we’re going to dig a little deeper into how nourishing your mind and body can help you feel your best. From brain-boosting nutrients to mindful practices, let's explore how to support both your mental and physical wellness. Brain Power Booster: Hydration & Nutrition