Sonia's Healthy Corner

02/25/2026

Kiwi to the rescue! 🥝 💫

Eating kiwi is an easy way to support your immune system during cold season.

Slice it into oatmeal, blend into smoothies, or enjoy it straight from the spoon.

What’s your favorite immune-supporting fruit or veggie? 💚

02/19/2026

Have you been wanting your kiddos to try out healthier ingredients and cooking habits? Join us this Saturday, Feb 21st, at -Rolando Library from 11:00am–12:00pm for our Healthy Cooking Demo
This is an in-person program. Registration is encouraged on the link below

Have you been wanting to try out healthier ingredients and cooking habits? Join us in learning delicious plant-based recipes! This is an in-person program. Registration is encouraged.

02/16/2026

Unhealthy diets are by far our greatest risk factor for disease and death. However, physical activity is important for our health and longevity and should be encouraged as part of an overall healthy lifestyle.

Population studies have found a correlation between regular aerobic exercise and decreased risk of at least 35 different diseases, including heart disease, type 2 diabetes, and cancer.

Physical activity can help lower inflammation, as well as decrease DNA damage and facilitate DNA repair. A meta-analysis of cohort studies of middle-aged and older individuals, with follow-ups as long as 20 years, found that exercising adults were more likely to age successfully than sedentary individuals.

Exercise may also improve cognition, enhance mood, and generally improve quality of life. The evidence supporting the overall health benefits of physical activity are overwhelming.

Exercise is such powerful medicine that researchers at Stanford and the London School found that exercise may work as well as drugs for patients with coronary heart disease, heart failure, and pre-diabetes––and even better than some medications for stroke.

Just like any medicine, though, might exercise have an upper limit for benefitting our health and longevity? I cover that in the video “How Much Exercise Is Too Much?” at https://see.nf/3ZM4H6h

Walking is among the safest of physical activities, averaging only about one injury per thousand hours. So if you are just getting started with lifestyle changes, consider walking. For even more health benefits, take a walk in a wooded park for the added benefits of boosting your anticancer immunity.

Always consult your doctor before making any changes to your medication or exercise routine.

To learn more, see the following videos:
“Exercise Is Medicine” at https://see.nf/3XGSyNc
“How Many Steps Should We Get Every Day?” at see.nf/47pIkFd
“Boosting Anticancer Immunity with Forest Bathing” at see.nf/forestbathing

PMID: 29634829, 30640736, 29887832, 32350152, 28438770, 33044541, 28708630, 26476429, 15088246, 31001682, 18336737
doi: 10.1123/japa.8.4.407

02/16/2026

Don't miss this Tuesday's Class -All about the anti-inflammatory Diet and superfoods to help with hormonal balance and fight chronic inflammation!
Tuesday, Feb 17, 6:30pm-8pm - San Diego Oasis, 5500 Grossmont Center Drive, Suite 325, La Mesa, CA
Take charge of your health, if not now... WHEN?
https://www.eventbrite.com/e/superfood-journey-week-2-anti-inflammatory-diet-and-gut-health-tickets-1979270284702?aff=oddtdtcreator

02/16/2026

February is the month of ❤️
It’s also the month of Cardiovascular Health Awareness! Join me this Wednesday, February 17, at San Diego Oasis in La Mesa, in person, or online from 10am -11am, and learn how to take care of your heart through lifestyle choices and discover how to add heart-healthy superfoods to your diet!

Please like and subscribe! You can register for these classes and more at https://san-diego.oasisnet.org. Episode 2510:12 | 1514 - Unstuff Your Life!0:58 | 1...

02/16/2026

What's the big deal between Chronic Inflammation and Perimenopause, Menopause, and Postmenopause? The hormonal transition across these stages will affect inflammation. This matters because symptoms such as brain fog, fatigue, joint pain, muscle pain, mood changes, and weight gain will worsen. Chronic Inflammation can lead to a higher risk for Cardiovascular Disease, Diabetes, Arthritis, and other degenerative conditions.
Join us on week 2 of the Superfood Journey: Anti-inflammatory Program and learn how to manage the symptoms and reduce inflammation.
Click on the link for more details:
https://casasur.club/superfood-journey
This week, we will meet in Grossmont Center in La Mesa. Please contact us so we can provide you with the location details.

02/16/2026

What's the big deal between Chronic Inflammation and Perimenopause, Menopause, and Postmenopause? The hormonal transition across these stages will affect inflammation. This matters because symptoms such as brain fog, fatigue, joint pain, muscle pain, mood changes, and weight gain will worsen. Chronic Inflammation can lead to a higher risk for Cardiovascular Disease, Diabetes, Arthritis, and other degenerative conditions.
Join us on week 2 of the Superfood Journey: Anti-inflammatory Program and learn how to manage the symptoms and reduce inflammation.
Click on the link for more details:
https://casasur.club/superfood-journey
This week, we will meet in Grossmont Center in La Mesa. Please contact us so we can provide you with the location details.

02/14/2026

Herbs and spices are RICH in compounds that help calm chronic inflammation, a key driver of heart disease and many other long-term health conditions.

Many of these spices contain powerful phytochemicals that support healthy blood vessels, balanced immune responses, and overall cardiovascular health. Even better, these compounds often work synergistically when used together, meaning their benefits can add up in delicious ways.

Explore the science, benefits, and simple ways to use these powerful spices in your cooking here:
✅ https://frn.co/4qYCcNi

02/12/2026

Join us this Friday, Feb 13, for another one of my Healthy Cooking Around the World classes at San Diego Oasis Rancho Bernardo at 11:00am and savor the flavors of India, healthy comfort food with a spicy twist!
Register at https://san-diego.oasisnet.org.
https://youtu.be/YDA59BFmML4?si=DV_ZHy5fOfcRxv5N&t=70

Please like and subscribe! You can register for these classes and more at https://san-diego.oasisnet.org. Episode 250!0:12 | 2243 - The Lost Gospel of Thomas...