The Microgreens Miracle: A Weight Loss Superfood

Introduction

Welcome to our comprehensive guide on using microgreens for weight loss. In this article, we will explore the fascinating world of microgreens and how they can be a valuable addition to your weight loss journey. Microgreens are not only nutrient-dense but also versatile, making them an excellent choice for anyone looking to improve their diet and shed those extra pounds.

What are Microgreens for Weight Loss?

Understanding Microgreens

Microgreens are young, edible greens that are harvested at an early stage, just after the cotyledon leaves have developed. They are packed with nutrients and come in a variety of flavors, ranging from sweet to spicy. These tiny greens are the seedlings of vegetables and herbs that are often used to enhance the visual and flavor appeal of various dishes.

Nutritional Benefits of Microgreens

Microgreens are a diverse group of young, edible plants that are harvested at an early stage of growth, generally within 1-3 weeks after germination. They come in a variety of flavors, textures, and colors, adding a delightful aesthetic to meals. These tiny greens pack a powerful punch when it comes to nutrition, offering a wide range of health benefits:

Rich in Nutrients: Microgreens are abundant in essential vitamins and minerals, such as vitamin C, vitamin K, potassium, and iron. They are also packed with beneficial plant compounds, including polyphenols and antioxidants.
Enhanced Nutrient Concentration: Studies have shown that microgreens contain higher levels of nutrients than their fully matured counterparts. This means that a small serving of microgreens can provide a concentrated dose of beneficial nutrients.
Supports Digestive Health: The high fiber content in microgreens promotes healthy digestion and can alleviate digestive discomfort. Additionally, the presence of enzymes may aid in the breakdown of food, further supporting digestive processes.
Boosts Immune Function: The abundance of vitamins and antioxidants in microgreens can strengthen the immune system, helping the body defend against infections and diseases.
Reduces Risk of Chronic Diseases: Regular consumption of microgreens is associated with a decreased risk of developing chronic conditions, such as heart disease, diabetes, and certain types of cancer, thanks to their potent anti-inflammatory and antioxidant properties.
Enhances Weight Loss Efforts: Incorporating microgreens into a balanced diet can aid in weight management by providing essential nutrients while being low in calories, thereby supporting satiety and overall health.

How Microgreens Aid in Weight Loss

Microgreens aid in weight loss through a multi-faceted approach that harnesses their rich nutritional profile and unique properties. These miniature plants are densely packed with essential nutrients and compounds that play a key role in supporting a healthy weight.

One of the primary ways microgreens contribute to weight loss is through their low calorie and high nutrient content. Their crisp texture and vibrant flavor make them an ideal replacement for calorie-dense, less nutritious ingredients, adding volume and satisfaction to meals without packing on extra calories. This quality makes them a valuable ally in managing caloric intake and promoting a balanced diet.

Furthermore, the fiber content in microgreens plays a pivotal role in weight management. The presence of dietary fiber promotes a feeling of fullness and satiety, which can help in reducing untimely cravings and preventing overeating. This aspect of microgreens makes them a valuable addition to meals when aiming for weight control.

Microgreens are a powerhouse of essential vitamins, including vitamins C, E, and K, which are pivotal for overall health and vitality. These vitamins contribute to various physiological functions, supporting the body’s energy metabolism and immune system.
In addition to vitamins, microgreens boast an array of essential minerals such as iron, potassium, and zinc. These minerals are instrumental in enhancing energy levels and metabolic function, further aiding in the body’s ability to efficiently utilize energy and maintain a healthy weight.
Research indicates that the phytochemicals found in microgreens possess potent antioxidant properties, which may contribute to a reduced risk of chronic diseases, including heart disease and certain types of cancer. This antioxidant activity adds another layer of support for overall health, which aligns with weight management goals.
Another unique attribute of microgreens is their high concentration of chlorophyll, a green pigment with potential detoxifying properties. Chlorophyll’s role in supporting liver function and promoting a healthy metabolism further reinforces the contribution of microgreens to holistic weight management.

Types of Microgreens for Weight Loss

Broccoli Microgreens

Broccoli microgreens are not just tiny plants; they are a powerhouse of essential nutrients that can significantly contribute to overall health and well-being. These young, tender greens are specifically cultivated to be harvested at an early stage, ensuring maximum nutritional content. One of the key components found in broccoli microgreens is sulforaphane, a powerful compound known for its ability to support detoxification processes and reduce inflammation in the body. Research has shown that sulforaphane may also play a role in weight management and the prevention of certain types of cancer, making broccoli microgreens a valuable addition to a health-conscious diet.

Broccoli microgreens are rich in antioxidants such as beta-carotene, quercetin, and lutein, which play a crucial role in protecting cells from oxidative damage and supporting overall health. In addition to their antioxidant content, these microgreens are abundant in essential vitamins, including vitamin C, which boosts the immune system, vitamin K, essential for blood clotting and bone health, and vitamin E, known for its skin-improving and antioxidant properties. Furthermore, broccoli microgreens contain essential minerals like potassium, iron, and magnesium, all of which are vital for various physiological functions within the body.

Regular consumption of broccoli microgreens has been associated with promoting heart health and reducing the risk of chronic diseases. The combination of antioxidants, vitamins, and minerals in these microgreens makes them an excellent choice for maintaining cardiovascular well-being. Additionally, the presence of sulforaphane has been linked to supporting heart health and reducing the risk of certain chronic conditions, making broccoli microgreens a valuable dietary inclusion for those aiming to prioritize heart health and overall disease prevention.

Aside from their nutritional prowess, broccoli microgreens add a delightful crunch and a mild, slightly peppery flavor to dishes. Their versatile nature allows them to be seamlessly incorporated into a wide range of recipes, offering both a visual and flavorful enhancement. Consider incorporating broccoli microgreens into your diet by adding them to salads for a nutrient boost and added texture, wrapping them in a whole grain wrap or sandwich for a nutritious crunch, blending them into green smoothies for an additional dose of vitamins and antioxidants, or simply sprinkling them over soups or savory dishes as a garnish. The possibilities are endless when it comes to integrating these powerhouse microgreens into your meals.

Kale Microgreens

Kale microgreens are young seedlings of the kale plant that are harvested less than two weeks after germination. These tiny greens are packed with an impressive array of nutrients, making them a powerhouse of health benefits. Here’s an in-depth look at the benefits and uses of kale microgreens:

Kale microgreens are incredibly dense with nutrients, offering a concentrated source of essential vitamins and minerals. They are particularly rich in vitamins A, C, and K, as well as minerals such as calcium, potassium, and iron. These nutrients play a vital role in supporting overall health and well-being.

The consumption of kale microgreens has been linked to a range of health benefits, including:

Anti-Inflammatory Properties: The high levels of vitamins and antioxidants in kale microgreens help reduce inflammation in the body, supporting the immune system and potentially lowering the risk of chronic diseases.
Cardiovascular Support: The abundance of vitamins, especially vitamin K, in kale microgreens contributes to heart health by aiding in blood clotting and preventing arterial calcification.
Detoxification: Kale microgreens contain compounds that support the body’s natural detoxification processes, promoting the elimination of toxins and waste products.

The robust flavor and tender texture of kale microgreens make them a versatile ingredient in a variety of culinary creations. They can be used in:

Smoothies
Salads
Wraps
Sandwiches
Stir-fries
Soups

Incorporating kale microgreens into meals adds a burst of nutrition and a pleasant peppery flavor, enhancing the overall eating experience.

Arugula Microgreens

Arugula microgreens, also known as young arugula plants, are harvested at an early stage of growth, typically when they have developed their first true leaves. These vibrant and flavorful microgreens are not only a delight to the taste buds but also pack a powerful nutritional punch.

Arugula microgreens are prized for their distinct peppery and nutty flavor, which adds a lively kick to a variety of dishes. The peppery flavor makes them a versatile ingredient, allowing them to be incorporated into numerous culinary creations.

When it comes to nutritional value, arugula microgreens are a powerhouse. They are rich in essential nutrients, including vitamins A, C, and K, providing a substantial amount of these vitamins in a small serving. Additionally, arugula microgreens offer a good source of folate and antioxidants, making them a valuable addition to a healthy diet.

Arugula microgreens can be transformed into a delightful pesto for pasta dishes, enhancing the nutritional value and flavor profile of weight loss-friendly meals. This versatile culinary application makes them an ideal choice for those seeking to enjoy delicious meals without compromising on their health goals.

Furthermore, arugula microgreens make a wonderful addition to salads, sandwiches, and wraps, adding both flavor and nutritional benefits. Their versatility extends to various cuisines and meal types, allowing individuals to enjoy the benefits of arugula microgreens in a wide range of dishes.

From the perspective of weight management, arugula microgreens are low in calories and high in nutrients, making them an ideal choice for individuals seeking to manage their weight while nourishing their bodies with essential vitamins and minerals. The combination of nutritional richness and low-calorie content makes arugula microgreens a valuable component of a balanced weight management plan.

Whether you have limited space or a full garden, arugula microgreens are easy to grow and can be cultivated indoors year-round. This accessibility ensures a fresh supply of nutritious greens at your fingertips, allowing for the incorporation of homegrown microgreens into daily meals for enhanced nutrition.

Red Cabbage Microgreens

Red cabbage microgreens are the vibrant and nutritious young seedlings of red cabbage that are harvested at an early stage, typically within 7-14 days of growth. These microgreens are packed with essential nutrients, including:

Vitamin A – supports healthy vision, a strong immune system, and cell growth
Vitamin C – boosts immunity, promotes healthy skin, and aids in iron absorption
Vitamin K – important for bone health and blood clotting
Beneficial minerals such as potassium, calcium, and magnesium
Antioxidants – help protect the body from damage caused by harmful molecules known as free radicals

These microgreens have a delightful mild, peppery flavor that adds a tasty kick to dishes. They are also known for their vibrant color, making them an attractive addition to various culinary creations. In addition to their flavor and visual appeal, red cabbage microgreens offer numerous health benefits:

Support Weight Loss Goals – low in calories and high in nutrients, making them an ideal addition to weight loss-focused meals
Rich in Phytonutrients – contain beneficial plant compounds that may help reduce the risk of chronic diseases
Enhance Digestive Health – provide dietary fiber and nutrients that are beneficial for gut health

How to Incorporate Microgreens into Your Diet

In Salads and Wraps

When it comes to enhancing the nutritional value and visual appeal of salads and wraps, microgreens offer a delightful addition. These tiny but mighty greens not only provide a refreshing crunch and burst of flavor, but also bring a pop of vibrant colors and delicate textures to the plate. The inclusion of microgreens in salads and wraps contributes to creating a well-rounded and guilt-free meal, catering to the need for both taste and nutrition. The tender, young shoots of greens add a layer of freshness and an element of visual intrigue to these dishes, making them a delightful treat for the senses.

Smoothies and Juices

Blending microgreens into smoothies and juices provides a convenient way to incorporate their nutrient-packed goodness into your daily diet. Their mild flavors harmonize with fruits and vegetables, adding an extra nutritional boost that supports a balanced and weight-friendly beverage option.

Microgreens like kale, spinach, and broccoli sprouts are excellent additions to green smoothies, enhancing the flavor and nutritional content.
Adding microgreens to fruit-based smoothies such as mango, pineapple, or berry blends introduces an additional layer of freshness and vibrant color. The combination creates a visually appealing and healthful drink.
When juicing, mix microgreens with cucumber, celery, and apple for a refreshing and hydrating beverage that’s rich in vital nutrients.

As Garnish for Soups and Dishes

Microgreens are a versatile and nutritious addition to soups and dishes, offering a burst of vibrant colors, intense flavors, and a powerhouse of essential nutrients. When used as a garnish, they not only elevate the visual appeal of the dish but also contribute to its nutritional value, making it a delight for both the eyes and the palate. Whether sprinkled on top of a hearty soup or delicately placed on a savory dish, microgreens provide a fresh and invigorating essence that enhances the overall culinary experience. Their tender stems and delicate leaves add a delightful crunch and a hint of earthiness, creating a harmonious balance of textures and tastes. Incorporating microgreens as a garnish for soups and dishes is a simple yet effective way to infuse each bite with an explosion of flavor and a boost of essential nutrients, making every meal a nourishing and delightful affair.

Microgreens Recipes for Weight Loss

Broccoli Microgreens Salad

Delve into the world of exquisite nutrition and tantalizing flavors with our captivating broccoli microgreens salad. This culinary marvel is not just a dish; it’s a celebration of health and vitality. Let’s explore the vibrant medley of ingredients and their incredible benefits that make this salad a standout addition to any meal.

At the heart of this salad lie the mighty broccoli microgreens, brimming with an abundance of essential nutrients. These miniature greens pack a powerful punch of vitamins, minerals, and antioxidants, offering a concentrated source of nutrition that nourishes the body from within. Their richness in sulforaphane, renowned for its cancer-fighting and anti-inflammatory properties, elevates the salad to a whole new level of healthfulness.

As you fork into this delectable creation, you’ll encounter a symphony of textures designed to delight your palate. The crisp crunch of cucumbers, the vibrant allure of bell peppers, and the peppery zest of radishes harmonize seamlessly with the tender, delicate nature of broccoli microgreens. This artful combination of textures transforms each bite into an enchanting gastronomic experience.

We cannot overlook the inherent healing powers that this salad embodies. The concentrated amounts of vitamins A, C, and K, along with essential minerals like potassium and iron, infuse your body with the strength it needs to thrive. By embracing these healing powers, you fortify your immune system, support overall well-being, and embark on a journey to wellness that transcends the boundaries of mere sustenance.

Let’s take a moment to appreciate the visual feast that is our broccoli microgreens salad. Its vibrant colors, refreshing flavors, and abundant nutrients serve as a testament to the potential of microgreens in enhancing both the taste and healthfulness of your meals. This is not just a salad; it’s an ode to nature’s bounty and a delightful manifestation of vitality on your plate.

Kale Microgreens Smoothie

When it comes to healthy and delicious smoothie options, kale microgreens take centre stage as a powerhouse of nutrition and flavor. Incorporating kale microgreens into your daily diet not only adds a vibrant burst of freshness but also provides a plethora of health benefits. This kale microgreens smoothie recipe is designed to elevate your weight loss journey by harnessing the nutrient-rich properties of kale microgreens and blending them with an assortment of wholesome fruits and velvety yogurt.

One of the key highlights of this vibrant smoothie is the inclusion of kale microgreens, which are packed with essential vitamins and minerals. Notably, kale microgreens are an abundant source of vitamins A, C, and K, as well as dietary fiber and antioxidants. These nutrients play a vital role in supporting overall well-being and promoting a healthy weight management regimen.

As you sip on this delightful kale microgreens smoothie, you can revel in the multitude of benefits it offers. From boosting metabolism to enhancing skin and hair health, this nutritious beverage caters to various aspects of your holistic wellness. Furthermore, the fiber content in kale microgreens can contribute to improved digestive health and provide a satisfying feeling of fullness, which can be a valuable asset in your weight loss journey.

It’s not just about flavor and nourishment; this kale microgreens smoothie is a symbol of convenience and indulgence. By incorporating kale microgreens into a delectable smoothie, you can effortlessly elevate your daily nutrition while relishing a delightful treat. Embrace the goodness of kale microgreens and revel in the numerous benefits this vibrant smoothie brings to your weight loss and overall well-being.

High in essential vitamins and minerals
Boosts metabolism and aids in weight management
Supports digestive health and provides a feeling of fullness
Enhances skin and hair health due to its rich nutrient profile
Contributes to overall energy and vitality
Delicious and convenient way to elevate your daily nutrition

Arugula Microgreens Pesto Pasta

Arugula microgreens are an excellent addition to pesto pasta, not only for their unique peppery flavor but also for the array of nutrients they provide. When combined with al dente pasta and a light, herbaceous pesto sauce, arugula microgreens create a truly delightful dish. Here’s an in-depth look at the key components:

Arugula Microgreens: These young arugula plants are harvested just after the first true leaves appear, offering a concentrated burst of flavor and nutrition. They boast a robust, peppery taste that adds depth to the pesto pasta.
Pasta: Opt for whole wheat or gluten-free pasta to enhance the nutritional profile of this dish. The al dente texture creates a satisfying mouthfeel and prevents the pasta from becoming overly soft.
Pesto Sauce: A combination of fresh basil, pine nuts, garlic, olive oil, and Parmesan cheese forms the basis of the pesto sauce. This aromatic and herbaceous sauce complements the arugula microgreens and pasta beautifully.

Furthermore, the incorporation of arugula microgreens in pesto pasta provides an abundance of health benefits, promoting weight-friendly choices for a fulfilling meal. These benefits include:

Rich in Vitamins and Minerals
High in Antioxidants
Anti-Inflammatory Properties
Boosts Digestive Health

By expanding the depth of flavor and nutritional content, arugula microgreens pesto pasta proves to be a nourishing and delicious option for those seeking balanced and wholesome meals.

Red Cabbage Microgreens Stir Fry

Red Cabbage Microgreens Stir Fry: A Nutrient-Packed Delight

Red cabbage microgreens are a powerhouse of nutrients, packed with vitamins, minerals, and antioxidants that contribute to overall health and well-being. When incorporated into a stir-fry dish, these vibrant microgreens add a delightful texture and earthy flavor that elevates the entire culinary experience. Pairing them with a variety of fresh vegetables and aromatic seasonings not only enhances the dish’s taste but also creates a wholesome and satisfying meal option for those focused on maintaining a healthy weight.

Delicious Ingredients and Aromas

Red cabbage microgreens
Broccoli florets
Snap peas
Carrots, julienned
Bell peppers, sliced
Garlic, minced
Ginger, grated
Soy sauce
Sesame oil
Sesame seeds
Red pepper flakes

Steps to Create the Perfect Stir Fry

Begin by heating a wok or large skillet over medium-high heat to prepare for the cooking adventure.
Infuse the air with the delightful aroma of sesame oil while sautéing the minced garlic and grated ginger until they release their captivating fragrance, setting the stage for the flavors to come.
Toss in the julienned carrots, bell peppers, snap peas, and broccoli florets, allowing them to dance and mingle in the sizzling pan.
Watch as the vibrant colors of the vegetables intensify, indicating their tender-crisp transformation during the stir-frying process.
Add the red cabbage microgreens to the mix, adding a burst of color and nutritional value to the dish, and continue to stir-fry for another minute.
Unleash a symphony of flavor by seasoning with soy sauce and a sprinkle of red pepper flakes, ensuring that every bite is a harmonious blend of savory delight.
Transfer the culinary creation to a serving dish, where it will be adorned with a final touch of sesame seeds, providing not only visual appeal but also a delightful crunch with each bite.

A Delectable Dish Bursting with Goodness

This Red Cabbage Microgreens Stir Fry is more than just a dish; it’s a culinary masterpiece that embodies textures, flavors, and beneficial nutrients. With its nutrient-packed profile and sensory delights, this stir-fry recipe is undoubtedly a delightful addition to a weight-conscious meal plan, offering a satisfying and healthy dining experience that nourishes both the body and the soul.

Growing Your Own Microgreens

Supplies Needed

Embarking on your microgreens growing journey requires careful consideration of the essential supplies. These supplies are crucial in creating an optimal environment for cultivating vibrant and nutrient-dense microgreens. Let’s delve deeper into the significance of each supply:

Choosing the right trays for growing microgreens is fundamental to the success of your cultivation process. Shallow trays with good drainage are essential to ensure proper growth of microgreens. Plastic, clay, or wooden flats are excellent options for growing microgreens as they provide the necessary space for the roots to spread and allow for easy watering and maintenance.

The selection of potting mix greatly influences the quality, growth, and flavor of microgreens. It is recommended to opt for a sterile and well-draining mix that is rich in nutrients. Peat moss-based or coconut coir-based mixes are popular choices, as they provide the ideal medium for microgreens to thrive and develop their full flavor potential.

Choosing the right seeds is a crucial step in the microgreen growing process. It is essential to select high-quality seeds specifically labeled for microgreen production. Popular choices include radish, broccoli, mustard, and sunflower seeds. Ensure the seeds are untreated and free from chemicals to support the natural growth and nutritional value of the microgreens.

A spray bottle is a vital tool for nurturing microgreens during their early growth stages. It is used to moisten the potting mix and seeds without causing disturbance to their delicate placement. The gentle watering provided by a spray bottle supports germination and the initial development of microgreens, ensuring a healthy and robust start for the plants.

The availability of natural light is a key factor in the successful growth of microgreens. Natural light is essential for the photosynthesis process, playing a crucial role in the development of chlorophyll and overall plant growth. When cultivating microgreens, it is important to place the trays in a location that receives adequate sunlight or consider using grow lights as an alternative light source to ensure optimal growth and development.

Step-by-Step Guide to Growing Microgreens

Embarking on the journey of growing your own microgreens is an immensely fulfilling endeavor that not only provides a sustainable source of fresh, nutrient-rich greens but also allows you to cultivate a deeper connection with the food you consume. Let’s delve into the detailed steps that will lead you to successfully nurture your microgreens from seed to harvest.

Choose the Right Trays: The foundation of a flourishing microgreen crop begins with the careful selection of trays. Opt for shallow trays equipped with proper drainage holes to prevent waterlogging, ensuring the ideal growing conditions for the delicate greens.
Select High-Quality Potting Mix: The choice of potting mix plays a pivotal role in the development of robust microgreens. Fill the selected trays with a premium, well-draining potting mix, meticulously crafted to provide the essential nutrients and support for optimal growth. A superior mix typically consists of a well-balanced blend of peat moss, vermiculite, and perlite, fostering a conducive environment for the seeds to thrive.
Sow the Seeds: With the trays prepared and the potting mix in place, it’s time to sow the seeds that will give life to your microgreens. Carefully disperse the selected microgreen seeds over the surface of the potting mix, ensuring even coverage without overcrowding. Embrace the diversity of microgreens by choosing from a variety of popular seeds including broccoli, radish, kale, and mustard, each imparting its unique flavor and nutrient composition.
Ensure Good Seed-to-Soil Contact: The art of nurturing microgreens begins with the gentle yet conscientious act of pressing the seeds into the potting mix. Secure good seed-to-soil contact to facilitate the vital process of germination, laying the groundwork for the emergence of vibrant shoots.
Protect the Seeds: Following the sowing of seeds, provide them with a shield of protective potting mix, shielding them from excessive light exposure while maintaining optimal moisture levels. This delicate layer serves as a vital safeguard, promoting a conducive environment for the seeds to sprout and flourish.
Maintain Moisture: The nurturing care of microgreens continues with the diligent maintenance of moisture levels. Employ a gentle misting technique using a spray bottle to provide the seeds with consistent moisture, a crucial element for successful germination and early-stage growth. Strive to strike the delicate balance, ensuring the soil remains consistently moist without falling prey to over-saturation.
Provide Adequate Light and Air Circulation: In their quest for growth, microgreens thrive in well-lit environments, preferably with indirect sunlight to encourage healthy development. Additionally, ensure ample air circulation to fortify the development of sturdy, nutrient-packed microgreens.
Monitor Moisture Levels: The vigilance of a nurturing gardener extends to the regular monitoring of moisture levels. Utilize keen observation to discern the needs of the emerging microgreens, adjusting the misting routine as necessary, typically once or twice a day, to maintain the optimal balance of moisture.
Observe Growth and Patience: As the days unfold, the attentive eye of the gardener will bear witness to the tender emergence of vibrant shoots, marking the growth of the microgreens. Exercise patience and unwavering attention, for your dedication will soon yield a fruitful harvest of these nutritious, tender greens, presenting a truly rewarding culmination of your ardent efforts.

Tips for Maintaining Microgreens

When it comes to maintaining microgreens, attention to detail can make all the difference in the success of your harvest. Here are some key tips for ensuring the health and vitality of your microgreens:

Monitoring Moisture Levels: Regularly check the moisture levels of the growing microgreens. They should be kept consistently moist, but not waterlogged. Use a gentle spray bottle to mist the surface, ensuring even and gentle coverage.
Providing Adequate Ventilation: Proper airflow is essential for the healthy growth of microgreens. Ensure that the growing area is well-ventilated to prevent the buildup of excess moisture and to promote strong, healthy stems and leaves.
Optimal Environment: Maintain an optimal environment for your microgreens by positioning them away from direct sunlight. Indirect light is best for promoting steady growth and preventing wilting or scorching of the delicate leaves.
Harvesting Readiness: Knowing when to harvest your microgreens is crucial. Keep a close eye on their growth, and when they have developed their first true leaves, they are ready for harvest. Use clean scissors to snip the microgreens just above the soil level, ensuring a fresh and nutritious addition to your culinary creations.

Conclusion

In conclusion, microgreens are more than just tiny plants – they are nutritional powerhouses that can greatly benefit your weight loss journey. Their nutrient density, versatility, and vibrant flavors make them an ideal addition to a wholesome and weight-conscious diet. Whether you are exploring new recipes, seeking ways to enhance your meals, or venturing into home gardening, microgreens provide an enriching experience that promotes both health and wellness.