Foods, Uncategorized

Teriyaki Chicken and Vegetables

Health and Wellness Associates

 

Teriyaki Chicken and Vegetables

teriyaki-chicken-and-vegetables-HERO

Teriyaki Chicken and Vegetables is an easy and healthy meal that’s perfect for a busy weeknight! Homemade teriyaki sauce makes this dish, and you can use your favorite veggies!

Ingredients

For the sauce:

  • ¼ cup soy sauce
  • ½ cup water
  • 2 teaspoons minced garlic
  • 1 teaspoons minced ginger
  • 2 tablespoons of honey
  • 1 tablespoon brown sugar
  • 2 teaspoons toasted sesame oil
  • 1 tablespoon + 1 teaspoon cornstarch

For the stir fry:

  • 1 1/4 lbs chicken breast cut into 1-inch pieces
  • 2 cups broccoli florets
  • 1 red bell pepper cut into1-inch pieces
  • salt and pepper to taste
  • 1 tablespoon vegetable oil
  • 1 tablespoon sesame seeds

Instructions

For the sauce:

  1. Place the soy sauce, water, garlic, ginger, honey, brown sugar and sesame oil in a small pot over medium-high heat. Cook for 2 minutes. Turn up the heat to high and bring to a boil.
  2. Mix the cornstarch with 2 tablespoons of cold water until dissolved. Add the cornstarch mixture to the sauce and boil for 1-2 minutes or until sauce has thickened. Set sauce aside.

For the stir fry:

  1. Heat 1 teaspoon vegetable oil in a large pan over medium-high heat. Add the broccoli and red peppers and season with salt and pepper. Cook for 4-5 minutes or until the vegetables have started to brown and soften. Add 2 tablespoons of water and cook, until water has evaporated. When your vegetables are crisp & tender, remove them from the pan and set aside; cover to keep warm.
  2. Wipe out the pan. Heat the remaining 2 teaspoons of oil in the pan over high heat.
  3. Place half of the chicken in the pan and season generously with salt and pepper. Cook for 3-4 minutes on each side or until cooked through. Set the first batch of chicken aside and repeat the process with the rest of the chicken.
  4. Add all of the chicken and vegetables back to the pan. Pour the sauce over the top and cook for 2-3 minutes over medium-high heat until warmed through.
  5. Sprinkle with sesame seeds and serve.
Advertisements
Lifestyle, Uncategorized

10 Proven Ways to Overcome Jealousy

Health and Wellness Associates

 

10 Proven Ways to Overcome Jealousy.

 

Jealousy has struck all of us at some point in our lives. In fact, we might have been under the spell of jealousy even before our very first memories. Jealous behaviors can be observed in human beings as early as infancy, but it’s one of those things that we likely won’t outgrow. Jealousy can intensify with age because the only thing worse than jealousy is romantic jealousy.

Think you’re too old or too “experienced” in relationships to be swept away by romantic jealousy? That’s unlikely. It can happen to anyone at any age. Jealousy usually has an interesting way of afflicting even the most (self-proclaimed) super-confident, “non-jealous” types.

The funny thing about romantic jealousy is that a) It’s never funny to the afflicted person, and b) People act like admitting to being jealous is like confessing to a crime. This could occur for various reasons, but it’s likely that the jealous person is already humiliated enough to discover that they can’t hide their jealousy (resulting in someone noticing it and pointing it out), therefore admitting to being jealous is only intensifying those uneasy feelings.

Like most things in life, romantic jealousy is okay in moderation. But what if you’re romantic jealousy goes overboard or even becomes obsessive in nature? This can not only affect your relationship, but also rob you of your happiness (and your sanity).

Below are 10 ways that are more than just band-aid solutions for overcoming romantic jealousy. Jealous feelings flare up for a reason and it’s important to look at yourself a little deeper and think about why you’re having these feelings. Romantic jealousy might begin a process of self-discovery and allow you to make some positive changes to not only better your relationship, but increase your overall happiness and wellbeing.

1. Don’t compare yourself

This tip is number one for a reason because if there is one thing that jealous people have in common it’s comparing themselves to others. The point of comparison is typically the individual that we believe our romantic partner is interested in or “likes” better than us.[1] The danger with engaging in this downward-spiral habit: It feeds into negative things like low self-esteem, bitterness, cynicism, envy…you name it.

What to do: We all give in and compare ourselves to others once in a while, but it’s important to combat this by acknowledging our positive traits and qualities. If you find yourself looking to another person and comparing your life to theirs, this could mean that you need to take some time to celebrate your own accomplishments and recognize your own uniqueness.

2. Focus on your relationship

jealousyRomantic jealousy not only takes up a lot of your mental space, but also physical space between you and your partner. When your conversations with your partner are characterized by arguments related to jealousy, you’re taking up time and energy that you can be spending and enjoying together.

 

What to do: One of the mysteries behind romantic jealousy is that the core fear of the jealous person is losing their partner, but the very acts that accompany jealousy can make that possibility come true. In other words, your biggest fear is losing your partner, but by letting jealousy interfere with your relationship, you might be pushing your partner away from you. Give your relationship priority over your jealousy.

 

3. How do you see yourself?

Self-esteem issues are an important root cause of romantic jealousy. Working on increasing self-esteem can be a lifelong process for some, but you can start by thinking about how your jealousy is influenced by your beliefs about yourself. If you feel you are not “enough” for your partner (i.e., smart enough, good looking enough, funny enough, rich enough, etc.) then you are prone to suffering from romantic jealousy.

What to do: One of the most effective ways to work on increasing your self-esteem is by participating in one (or more) activities or hobbies that you enjoy that provides you with a sense of meaning and accomplishment. This is not as complicated as it sounds. This hobby or activity can be anything you enjoy (e.g., cooking, singing, drawing, swimming, dancing). The point is that you’re doing something that makes you feel good about yourself, something that reminds you that there is more to you than the list of “enough’s”. You have many positive qualities and abilities that make you a special person. Practice acknowledging and celebrating this fact.

 

4. Forgive and forget

Romantic jealousy is often ridden with not just jealousy about things going on in the present, but things in your partners past as well. These “things” can be anything from baggage from a past relationship to an ex that is still somehow in your partner’s life. Forgetting the past is not an easy task, but it is critical if you want to enjoy a positive and lasting relationship with your partner.

What to do: There is a prerequisite, though, in your quest to forget your partners past: You must accept your partner for who they are. Neither you nor your partner can change what happened in the past. If you are accepting to be in a relationship with your partner, you should also agree to accept and respect the “life baggage” that they carry.

 

5. It might be you, not them

Oftentimes, people who are jealous fail to accept their own role in the problem and feel that it’s their partner who is triggering the jealous feelings and actions. In your pursuit to overcome romantic jealousy, consider that these feelings might actually have nothing to do with your partner.[5]

What to do: In many cases, jealousy is a personal, internal state of insecurity and self-doubt. You could be trying to ease the burden on yourself by blaming your partner for “making” you jealous. Taking responsibility is key in order to begin addressing the problem.

 

6. Talk to your partner

Discussions between couples about romantic jealousy often appear more like an interrogation than an actual dialogue. Your partner will likely become defensive, tune you out, label you “jealous,” and dismiss anything you have to say.

What to do: If after you have thoroughly thought about your role and responsibility for your jealous behaviors you continue to feel like your partner is partly to blame, then it’s time to talk about it. This conversation should occur at a “neutral” time (i.e., not during or shortly after an argument or disagreement) and should consist of the following:

  • Express your feelings to your partner. This is not the time to pretend that you’re not jealous. Your partner already knows you are, so leave the pride aside.
  • Be specific about what bothers you. Don’t make general or arbitrary statements that leave your partner guessing or confused.
  • Try to arrive at a solution together. Talking about a problem without participating in offering a solution comes off like you’re just complaining. Tell your partner how you would like to resolve your concerns and let your partner come up with solutions too.

7. Who you surround yourself with

A couple went for marriage counseling for issues unrelated to jealousy. After a few months of counseling, the wife suddenly began to bring up issues related to romantic jealousy. It was later revealed that the couple had recently rekindled an old friendship with another couple. The wife in the other relationship was extremely jealous towards her husband and would vent all of her jealous suspicions to her friend.

What to do: We all know the importance of surrounding ourselves with positive people, but we really understand this when we notice someone else’s issues or negative qualities rubbing off on us. If you are struggling with romantic jealousy, having a group of friends who either egg you on or speak negatively about relationships in general will only bring you down. Strive to surround yourself with other people that you would like to emulate.

8. Stop stalking…

People struggling with romantic jealousy often spend hours trying to dig up information on their partner. They search emails, social media sites, personal belongings, cell phones, or even try to secretly follow their partner. Finding no evidence to substantiate their jealousy theories does not discourage them. It only seems to make them search longer and harder. Stalking feeds into the obsession aspect of romantic jealousy. It is time consuming and distressing for the jealous partner. When the other partner finds out about the stalking behaviors, they might feel angered at the mistrust and the violation of privacy.

What to do: Think about how you are investing your time, the way it makes you feel when you are stalking your partner, and what else you can be doing with your time instead. This can help put things in perspective. If you ask someone who has overcome romantic jealousy, they will likely tell you that they took a “let the chips fall where they may” approach to their relationship: If their partner is doing something wrong, sooner or later the truth will be revealed. They refuse, though, to let negative behaviors rob their happiness and well being.

9. …so you can stop and smell the roses

stalkingImagine yourself enjoying your relationship without putting in all the energy that jealousy takes from you. Once you free yourself from some of the negative thoughts and behaviors that accompany romantic jealousy, you will be amazed to rediscover all of things you’ve been missing. You will also find that you are enjoying your partner and your relationship so much more.

 

What to do: Visualize what your ideal relationship with your partner would look like. Write your ideas down if needed. Once you set the intention to work on yourself you will be more likely to actively put effort towards your goals.

 

10. Confidence is key

When we want to make personal changes, sometimes there is an inevitable focus on the negative: Your issues, your problems, and your negative traits. Change can also successfully take place by focusing on and building upon something positive that will counter or outweigh the negative behavior that you want to change. Confidence is the direct opposite of jealousy. When you build self-confidence, feelings like jealousy, doubt, and insecurity don’t have room to grow. Those feelings will always be present to a certain extent because we’re human, but your confidence and belief in yourself will prevail.

What to do: Developing and increasing your self-confidence works in much the same way as the other tips on this article. You must acknowledge and accept your own uniqueness and dedicate your time to activities that make you feel good about yourself and give you a sense of purpose. If your self-confidence is based on what others think or say about you or what you think your partner expects from you, then your beliefs about yourself will likely be unstable and ever changing. When your self-confidence is based on what you feel and know about yourself, then you alone are in charge of your own happiness.

Health and Wellness Associates

Preventative and Restorative Medicine

healthwellnessassociates@gmail.com

Foods, Health and Disease, Uncategorized

Study proves that people who eat organic have 25% lower risk of cancer

Study proves that people who eat organic have 25% lower risk of cancer

 

organic

 

If you’ve ever doubted whether organic food is worth the higher price tag, a study that was recently published in JAMA Internal Medicine should put your concerns to rest. In the study, French researchers showed that people who consume organic food have a 25% lower risk of cancer.

The study, which was carried out under the guidance of epidemiologist Julia Baudry, looked at the diets of nearly 70,000 French adults with an average age in their mid-40s. The volunteers were divided into four categories according to how often they ate 16 organic products that included vegetables, fruit, fish, meat, prepared meals, condiments, dietary supplements, vegetable oils and other products.

After an average follow-up time of 4 ½ years, the researchers looked at how many of the participants had developed some type of cancer. After comparing the volunteers’ organic food scores with the cancer cases, they were able to determine that those who ate the most organic food were 25 percent less likely to develop cancer than those who did not eat organic food. When it came to specific types of cancer, the group who ate organic was 73 percent less likely to go on to develop non-Hodgkin’s lymphoma and 21 percent less likely to go on to develop postmenopausal breast cancer.

It might be tempting to assume that the group who ate organic food would be more health-conscious overall and likely had a healthier diet in general, and that may be responsible for the lower cancer risk. However, the researchers say that simply is not true; even those who ate a low- to medium-quality diet yet opted for organic enjoyed the reduced cancer risk.

The authors concluded that should the findings be confirmed, promoting the consumption of organic food to the public could serve as a good strategy against cancer.

Pesticides have long been linked to cancer

The co-author of the commentary that was published alongside the study, Harvard T.H. Chan School of Public Health Associate Professor Dr. Jorge E. Chavarro, called the findings “incredibly important” and pointed out that they are consistent with the International Agency for Research on Cancer’s finding that pesticides cause cancer in humans.

The study’s findings are also supported but other studies have shown a negative relationship between the consumption of organic food and non-Hodgkin lymphoma in particular.

Agricultural chemical firms like Monsanto have long insisted their products do not cause non-Hodgkin lymphoma. However, in August, Monsanto was ordered to pay a school groundskeeper who was terminally ill with the disease $289 million in damages, and they are facing class-action lawsuits on behalf of countless other cancer patients who have developed the disease from exposure to glyphosate.

Yes, organic is worth it

Although the study does leave some questions unanswered, the authors believe that the negative relationship between organic food consumption and cancer risk comes from the “significant” decrease in contamination exposure that takes place when people replace conventional food with organic varieties.

Defenders of conventional agriculture and those who profit from pesticides may argue that the study was flawed, but it’s hard for many people to justify continuing to take such a gamble with their health. In the past decade, the organic food industry has more than doubled. Last year, the Organic Trade Association reports that organic food made up 5.5 percent of all the food sold in the U.S. Although more people are making this healthy choice, it’s clear that more progress needs to be made in spreading the word about the benefits of choosing organic.

Health and WEllness Associates

312-972-9355
healthwellnessassociates@gmail.com
Visit us at:
facebook: https://www.facebook.com/HealthAndWellnessAssociates/
Twitter:
Health and Wellness Associates
@Healtha98410402

Foods, Health and Disease, Uncategorized

Foods That Help You Burn Fat

Foods That Help You Burn Fat

 

Foods to Help You Lose Fat

salmon on blue plate
Corinna Gissemann/Stocksy United

Sticking to a healthy diet is tough — we need all the extra motivation we can get. Adding fat-burning foods to your meals ‘n snacks does double duty: They’re healthy additions in and of themselves, and they help burn calories. Try the following:

2

Berserk for Beans

Fat-Burning Foods: Beans
Courtesy of Getty Images

One bean, two bean, red bean, blue bean. And when I say “red” and “blue,” I mean “pinto” and “navy.” Whatever type of bean is your personal favorite, you can count on one thing — experts insist it’ll be great at helping your body burn fat. Beans are all-around amazing because they contain lots of protein and fiber. Eating protein is one of the very best ways to encourage your body to burn fat: It boosts your metabolism and helps you feel full and energized. Where does the fiber come in? Studies show that dietary fiber can help regulate your appetite and slow down your digestion, both of which are great for weight control. Aside from those navy and pinto beans, stock up on other fat-burning beans like soybeans, garbanzo beans, black beans, white beans, kidney beans, and lima beans. 

Bonus: Beans are incredibly budget friendly. Who doesn’t love that?

3

Fired Up for Fish

Fat-Burning Foods: Fish
Courtesy of Getty Images

But not just any fish! While most types of seafood are smart choices, they’re not all fat-burning superstars like salmon and tuna. You’ve probably heard that salmon and tuna are great sources of omega-3 fatty acids. Why should you care? Because not only do omega-3s help grow your hair and nails, they stimulate a protein hormone in your body called leptin, which jumpstarts your metabolism and regulates your appetite. Who’s up for sushi?

4

Hungry for Whole Grains

Fat-Burning Foods: Whole Grains
Courtesy of Getty Images

Are you cuckoo for carbs? Well, then, allow me to introduce your new best friends: quinoa, brown rice, oat, and corn. These foods are considered whole grains (not to be confused with refined white carbs, which are basically the opposite of fat-burning foods), and chowing down on them fuels your bod with much-needed fiber and complex carbohydrates. It’s the “complex” part that helps burn fat: 1) Complex carbs break down more slowly than the simple variety, meaning your energy levels won’t crash, and 2) They hold your insulin levels steady, which is good because insulin spikes encourage your body to hang on to fat. Rise and shine and burn fat with one of our staple recipes, the growing oatmeal bowl.

5

Delicious Dairy

Fat-Burning Foods: Dairy
Courtesy of Getty Images

If quinoa is your new best friend, yogurt should come in at a close second. Dairy products contain both protein and calcium, which help keep your muscle mass intact while promoting weight loss. Another tidbit of good news about dairy: Studies show that of two groups of participants on low-calorie diets, the group that included dairy in their diets lost more weight than the dairy-free group. And, as if you need more reason to grow a milk mustache, research shows that probiotics found in some light dairy ​fights fat.

Dairy can be scary because it usually contains fat, but it’s not difficult to stick to fat-free and light varieties of milk, yogurt, and cheese. There are so many delicious options out there.

6

Ready for Red Grapes (and Wine)

fat-burning-foods-grapes-wine
Courtesy of Getty Images

As if we needed another reason to drink red wine. I’ve saved the best for last: A recent study suggests that red wine (from extracts found in a certain type of red grape) may help your body fight fat. The study found that people who ate a high-fat diet accumulated less fat when they also consumed Muscadine grapes. Conversely, the group that also ate a high-fat diet but didn’t consume the red grapes accumulated the amount of fat that would be expected based on their food choices. The results are attributed mostly to something called ellagic acid, a compound found in Muscadine grapes. Muscadine grapes are grown primarily in the southeastern United States, and they’re used to make certain American wines. Cheers!​

 

Please NOTE:   It is not correct for everyone to eat all of these food groups mentioned.  If you are having problems with digestion, or anti-inflammatory problems please send us a note.   Prevention is the best path to travel.  Let us help  you out with that!
Health and WEllness Associates
312-972-9355
healthwellnessassociates@gmail.com
Visit us at:
facebook: https://www.facebook.com/HealthAndWellnessAssociates/
Health and Disease, Lifestyle, Uncategorized

Exercise to Lower Your Blood Pressure

Exercise to Lower Your Blood Pressure

 hbp

In the U.S., an estimated 1 in 3 has high blood pressure (hypertension); another 1 in 3 has prehypertension.1 A blood pressure reading of 120/80 millimeters of mercury (mmHg) is considered healthy.

High blood pressure is typically considered anything over 140/90 mmHg, although updated guidelines2 from the American Heart Association now have 130/80 mmHg as the cutoff for a diagnosis of hypertension. Elevated systolic pressure (the top or high number) is a risk factor for cardiovascular disease, stroke and dementia.3

While drugs are typically the first-line treatment for hypertension, they’re associated with a number of problematic side effects. For example, research4 published in 2017 found hydrochlorothiazide — one of the most popular drugs used worldwide to treat high blood pressure — raises the risk of skin cancer sevenfold.

Diuretics, also commonly prescribed for high blood pressure, have the side effect of leaching both sodium and potassium out of your body, and maintaining a healthy sodium-to-potassium ratio is really important for the normalization of your blood pressure.5

Potassium is also needed for proper muscle movement, including the contractions of your heart, and if your level gets depleted it can trigger muscle cramps and heart problems. So, what can you do beside popping a daily pill? The good news is exercise can go a long way toward normalizing your blood pressure.6,7,8

Increasing Insulin Sensitivity Is the First Line of Treatment for High Blood Pressure

Over 80 percent of the U.S. population are insulin resistant and this metabolic dysfunction causes a boatload of problems, such as an increased risk of obesity and diabetes. There are many well-reported links between obesity and high blood pressure.9 Most, but certainly not all, those with hypertension are overweight, and in those circumstances losing weight is associated with lowering of their blood pressure.

So, if you have high blood pressure your first strategy is to regain your metabolic flexibility and be able to burn fat as a primary fuel once again. This will not only decrease your insulin resistance and help optimize your weight, but also radically decrease your risk of heart disease, cancer and neurodegenerative diseases.10

Exercise Is Another Potent Therapy for High Blood Pressure

Inactivity and blood pressure are also closely related — so closely that exercise is actually considered a first line of treatment by several health authorities, including the World Health Organization, the International Society of Hypertension and the U.S. Joint National Committee on Detection, Evaluation and Treatment of High Blood Pressure, just to name a few.11

Research shows inactive individuals have a 30 to 50 percent greater risk for high blood pressure than their active counterparts.12 As noted in a literature review13 on exercise and hypertension, published in Australian Family Physician:

“An evidence based literature analysis by the American College of Sports Medicine indicates that an isolated exercise session (acute effect) lowers BP [blood pressure] an average of 5 to 7 mmHg … [T]he average BP reduction with regular endurance exercise for hypertensives not normalized by drug therapy in the literature review is 7.4/5.8mmHg …

Depending upon the degree the patient’s BP has been normalized by drug therapy, regular aerobic exercise significantly reduces BP the equivalent of 1 class of antihypertensive medication (chronic effect) … Overall, resistance training has a favorable chronic effect on resting BP, but the magnitude of the BP reductions are less than those reported for an aerobic based exercise program …

For most hypertensive patients, exercise is quite safe. Caution is required for those over 50 years of age, and those with established cardiovascular disease (CVD) (or at high CVD risk) and in these patients, the advice of a clinical exercise physiologist is recommended.”

Try These Exercises to Lower Your Blood Pressure

The key to affect your blood pressure is to do physical activity that raises your heart rate, making your heart beat faster and increase blood flow. This is also known as cardiovascular or aerobic exercise.

As you might guess, just about any physical movement can achieve this, depending on your current state of fitness. Even yard work can be a cardiovascular exercise. Raking and mulching, for example, takes some effort and will get your heart pumping. Other aerobic exercises include:

Brisk walking and/or running — Research14 published in 2013 found moderate-intensity brisk walking produced similar reductions in blood pressure as vigorous-intensity running.
Swimming and/or water aerobics — In one study,15 adults aged 50 and over who swam three to four times a week for 12 weeks improved their vascular function and reduced their systolic blood pressure by an average of nine points.
Bicycling — A 2016 study16 showed that people in their 40s through 60s who bicycled to and from work were less likely to have high blood pressure, high cholesterol and/or prediabetes. After 10 years of follow-up, bicycle commuters had an 11 percent lower risk for hypertension than nonbikers.
Weightlifting and/or body weight exercises — A small 2012 study,17 which included middle-aged men diagnosed with high blood pressure who had previously exercised less than two hours a week and were not using antihypertensive medication, showed that after weight training for 45 to 60 minutes (three sets of 12 repetitions for each of seven exercises), systolic blood pressure was reduced by an average of 22 mmHg and diastolic pressure by an average of 8 mmHg.
Skiing
Skating
Rowing
Dancing
Sports such as tennis, soccer and ultimate Frisbee

Isometric Handgrip Training Lowers Blood Pressure in Older Adults

Isometric handgrip exercises have also been shown to have a positive impact on blood pressure in older adults.

Interestingly, a 2013 systematic review18 concluded improving your handgrip strength was even more effective for lowering systolic blood pressure than conventional endurance and strength training programs.

Other studies19,20 have also confirmed the benefit of both handgrip and leg extension exercises on blood pressure. As noted in one of them:21

“Isometric resistance training lowers [systolic blood pressure], [diastolic blood pressure], and mean arterial pressure. The magnitude of effect is larger than that previously reported in dynamic aerobic or resistance training. Our data suggest that this form of training has the potential to produce significant and clinically meaningful blood pressure reductions and could serve as an adjunctive exercise modality.”

Boosting Your Nitric Oxide Level Helps Lower Blood Pressure

Another excellent exercise is the Nitric Oxide Dump. This and other high-intensity exercises help normalize your blood pressure by triggering production of nitric oxide in your body. It involves just four movements — squats, alternating arm raises, nonjumping jacks and shoulder presses — which are done in repetitions of 10, with four sets each. In total, it takes just three to four minutes. Ideally, you’d do these exercises three times a day, a few hours apart.

Nitric oxide is a soluble gas stored in your endothelium (the lining of your blood vessels) and acts as an important signaling molecule throughout your body. Along with promoting healthy endothelial function, nitric oxide also supports heart health by helping your veins and arteries dilate, which promotes healthy blood flow.

Nitric oxide also plays a protective role in your mitochondrial health, the energy storehouse of your cells, responsible for the utilization of energy for all metabolic functions. Even your skeletal muscle, which is made up of only about 1 percent to 2 percent mitochondria, depend on these energy powerhouses to fuel your daily movements.

When you exercise and your muscles ache, it’s because you’ve run out of oxygen, which your body compensates for by releasing nitric oxide. But here’s the secret that’s not widely known: When you exercise, it takes only about 90 seconds for your blood vessels to run out of stored nitric oxide and begin the process of making more.

This is why working major muscle groups for as little as 90 seconds can be so effective.22 You can also take advantage of the nitric oxide-boosting power of vegetable nitrates, which serve as precursors for nitric oxide. Arugula is the highest source but fermented beet powder can have up to 500 percent greater concentration of nitrates.

How Much Exercise Do You Need to Help Normalize Your Blood Pressure?

As a general recommendation, aim for moderate-intensity activity 30 minutes a day, at least five days a week.23 The higher the intensity of your exercise, the lower the frequency needs to be, so if you’re doing more vigorous aerobic activity, you can get away with doing just three days a week. In addition to that, it’s recommended to perform some sort of muscle strengthening exercise two days a week.

If you have high blood pressure, chances are you’re not exercising enough at present. If that’s the case, start slow and build your way up. For example, start taking a walk a few times a week, and increase the frequency as you start feeling more able. Over time, also step up the intensity, and be sure to add some form of strength training — especially if you’re insulin resistant — as well as isometric handgrip exercises, which can easily be done while watching TV or otherwise relaxing.

I also recommend training yourself to breathe through your nose when exercising, as mouth breathing during exercise can raise your heart rate and blood pressure, sometimes resulting in fatigue and dizziness.

Source: American Heart Association

Other Lifestyle Strategies for Lowering Your Blood Pressure

Aside from exercise, here are several additional suggestions that can help lower your blood pressure naturally.

Optimize your vitamin D level — Vitamin D deficiency is associated with both arterial stiffness and hypertension.24 For optimal health, maintain a vitamin D level between 60 and 80 nanograms per milliliter year-round.
Mind your sodium to potassium ratio — According to Dr. Lawrence Appel, lead researcher on the DASH diet and director of the Welch Center for Prevention, Epidemiology and Clinical Research at Johns Hopkins, your diet as a whole is the key to controlling hypertension — not salt reduction alone.

He believes a major part of the equation is this balance of minerals — i.e., most people need less sodium and more potassium, calcium and magnesium. According to Appel,25 “Higher levels of potassium blunt the effects of sodium. If you can’t reduce or won’t reduce sodium, adding potassium may help. But doing both is better.”

Indeed, maintaining a proper potassium to sodium ratio in your diet is very important, and hypertension is but one of many side effects of an imbalance. A processed food diet virtually guarantees you’ll have a lopsided ratio of too much sodium to potassium. Making the switch from processed foods to whole foods will automatically improve your ratios.

Intermittent and partial fasting — Intermittent fasting is one of the most effective ways I’ve found to normalize your insulin/leptin sensitivity, which is a root cause of hypertension. My new book, Keto Fasting which goes into great detail about partial fasting comes out next spring.
Walk barefoot — Going barefoot will help you ground to the earth. Experiments show that walking barefoot outside (also referred to as Earthing or grounding) improves blood viscosity and blood flow, which help regulate blood pressure. So, do yourself a favor and ditch your shoes now and then.

Grounding also calms your sympathetic nervous system, which supports your heart rate variability. This in turn promotes homeostatis, or balance, in your autonomic nervous system. In essence, anytime you improve heart rate variability, you’re improving your entire body and all of its functions.

Address your stress — The connection between stress and hypertension is well documented, yet still does not receive the emphasis it deserves. In fact, it has been shown that people with heart dis­ease can lower their risk of subsequent cardiac events by over 70 percent simply by learning to manage their stress.

Suppressed negative emotions such as fear, anger and sadness can severely limit your ability to cope with the unavoidable every day stresses of life. It’s not the stressful events themselves that are harmful, but your lack of ability to cope.

The good news is strategies exist to quickly and effectively transform your suppressed, negative emotions and relieve stress. My preferred method is the Emotional Freedom Techniques (EFT), an easy to learn, easy to use technique for releasing negative emotions. EFT combines visualization with calm, relaxed breathing, while employing gentle tapping to “reprogram” deeply seated emotional patterns.

Essential oils — A number of essential oils can also be helpful, including lavender, ylang-ylang, marjoram, bergamot, rose, frankincense, rosemary, lemon balm and clary sage. In one study,26scientists found exposure to essential oil for one hour effectively reduced stress as measured by a reduction in the participants’ heart rate and blood pressure.

The effect was only temporary, however. In another, similar study,27 inhalation of a blend of lavender, ylang-ylang, neroli and marjoram essential oils was associated with a reduction in blood pressure and cortisol secretion, which is often elevated during stress.

 

Foods, Uncategorized

Raspberry and Lime Chia Pudding Parfait

Health and WEllness Associates
EHS – Telehealth

 

Raspberry and Lime Chia Pudding Parfait

Raspberry and Lime Chia Pudding Parfait

This recipe is as much of a delight to the eyes as it is to the taste buds. Abundant in antioxidants, it is a wonderful option for a snack, meal, or dessert anytime of day. Feel free to vary this recipe with any fruits you wish. Witness a new colorful creation emerging every time you make it!

Raspberries are a great full-body detoxifying food, rich in antioxidants that specifically help remove byproduct and toxic debris created by the invader that causes thyroid problems. Raspberries also tend to bind onto and remove impurities delivered to the intestinal tract by a liver burdened by this invader.

Maple syrup holds dozens of trace minerals that fortify the brain and the rest of the nervous system, protecting them from oxidation due to heavy metal damage and EBV neurotoxins. Helps to build glycogen storage banks in the liver and brain to help balance blood sugar, which keeps the adrenals strong and stable so they can support the thyroid.

Raw honey is saturated with more than 200,000 undiscovered phytochemical compounds and agents, including pathogen-killers, phytochemicals that protect you from radiation damage, and anti cancerous phytochemicals. When drawn into cancerous tumors and cysts, this last class of phytochemicals shut down the cancerous growth process—meaning that raw honey can stop cancer in its tracks.

Limes (and lemons) improve digestion by raising levels of hydrochloric acid (good acid) in the gut. They tone the intestinal lining, cleanse the liver, and offer replenishing calcium to prevent osteoporosis when EBV prompts nodule formation throughout the body, which uses up calcium stores. Lemons and limes also balance sodium levels in the blood, which allows for electrolytes to become active and improves the neurotransmitter activity that has been hampered by EBV neurotoxins causing brain fog and other neurological symptoms.

Chia seeds are a great “brain food” and they are known to help improve memory, sharpen focus and concentration skills, and reduce brain fog and forgetfulness. Chia seeds are incredibly high in antioxidants and can help to prevent certain health conditions such as heart disease, cancer, and stroke. They also contain powerful anti-inflammatory properties which makes them a good food for those who suffer with rheumatoid arthritis, COPD, fibromyalgia, multiple sclerosis, Alzheimer’s disease, cardiomyopathy, chronic fatigue syndrome, and chronic nerve pain.

Bananas are a powerful antiviral food—so powerful that they have the capacity to repel growth of the retrovirus HIV. High in tryptophan, bananas can help soothe sleep disorders, create calm, reduce anxiety, and alleviate depression. And those who worry about Candida have no need to fear bananas. They are the ultimate fungus destroyers, removing unproductive bacteria while feeding beneficial microorganisms in the intestinal tract.

Wild blueberries help restore the central nervous system and flush viral neurotoxins out of the liver. They contain exceptionally powerful antioxidants that help repair your thyroid’s tissue and reduce the growth of nodules. They also help remove toxic heavy metals from the brain and liver. Ultimately, this all means that wild blueberries stop a shrinking brain and a shrinking thyroid. Not to be confused with their larger, cultivated cousins, wild blueberries can be found in the freezer section of many grocery stores.

Raspberry and Lime Chia Pudding Parfait Recipe

Cook time: 5 minutes + 2 hours in the fridge

For the chia pudding:

1 cup raspberries, fresh or frozen
1 cup unsweetened almond milk or coconut milk
2 tbsp maple syrup or raw honey
1 tsp lime zest
1 tsp lime juice
3 tbsp chia seeds

For topping:

1/2 banana, thinly sliced
1/4 cup fresh raspberries
1/4 cup fresh or defrosted wild blueberries or regular blueberries

1. Place the raspberries in a bowl and mash very well with a fork. Stir in the almond or coconut milk, maple syrup or raw honey, lime zest and juice and chia seeds.

2. Set aside to soak for 2-3 hours, until thick and jelly-like.

3. Divide the chia pudding between two jars or bowls and serve with bananas, raspberries and blueberries.

Serves 2

Health and WEllness Associates

Restorative and Preventative Medicine

healthwellnessassociates@gmail.com

 

 

Foods, Uncategorized

Foods For Better Sex

Health and Wellness Associates

EHS – Telehealth

 

Foods For Better Sex

 

Eating nutritious foods with lots of nutrients and antioxidants can help you feel (and look) more vibrant by keeping your skin and hair healthy. And eating a healthy diet -helps keep your body strong and fit.

Start with the basics — eat plenty of fresh fruits and vegetables, ​lean protein sources, low-fat dairy, whole grains and a few beneficial fats. And it doesn’t hurt to know how many calories you need every day.

Then nibble on these ten sexy superfoods, which are extra high in nutrients needed for sexual health.

 

 

  1. Non-fat Yogurts

yogurt

Dairy products are rich in vitamin A that’s essential for beautiful skin and calcium for strong bones and healthy hair. Plus people who consume dairy products every day seem to have less difficulty maintaining a healthy weight. Non-fat yogurt has all the benefits of milk plus the friendly bacteria found in yogurt are probiotics that help keep your digestive system working normally.

Tip: Enjoy some plain non-fat Greek yogurt mixed with fresh blueberries, chopped nuts, and a little honey for additional protein and vitamins.

 

2. Citrus Fruit

citrusfruit

 

Citrus fruits contain lots of vitamin C. Eating an orange gives you all the vitamin C your body needs for a day, plus it helps to increase absorption of iron from vegetables and legumes that your body needs for energy. Vitamin C also helps keep your skin beautiful by keeping the connective tissue under the skin strong, slowing down the formation of wrinkles.

Tip: Eat an orange every day as a healthy snack

 

3. Berries

berries

 

The beautiful pigments that give berries their colors also contain phytochemicals that work as antioxidants to protect your skin, which may help you age more gracefully. Blueberries and cranberry juice may also help prevent bladder infections. Berries are also low in calories and rich in vitamin C and potassium.

Tip: Make a fruit smoothie with a banana, plain yogurt, frozen blueberries, sliced strawberries and a splash of cranberry juice. Or dip a few fresh strawberries in dark chocolate for a romantic treat.

 

4.  Salmon

Tuna and salmon are high in omega-3 fatty acids.
Tarick Foteh/Getty Images

Salmon contains essential fats and protein that are essential for healthy skin and hair. Omega-3 fatty acids and zinc protect your skin from getting dry by keeping moisture in the skin cells. The beneficial fats in salmon may also be good for muscle and nerve function.

Tip: Go out for salmon sashimi at a romantic sushi restaurant or grill a salmon steak at home. Not into salmon? Tuna is an excellent choice as well.

5.  Black Beans

Black beans are high in biotin.
Mitch Hrdlicka/Getty Images

Legumes contain protein, iron, and zinc. Black beans are also a good source of biotin, a B vitamin that’s important for healthy skin and hair. They’re also rich in fiber, which can help you stay slim and keep your digestive system functioning properly.

Tip: Serve black beans as a side dish with dinner.

6.  Walnuts

Walnuts are high in omega-3 fatty acids.
Vanillaechoes/Getty Images

Walnuts contain polyunsaturated fats, and they’re also rich in alpha-linolenic acid, the plant version of omega-3 fatty acids. They’re also an excellent source of protein and eating just a few walnuts helps to keep you feeling satisfied between meals. Some research studies have suggested that the phytochemicals in walnuts help keep prostates healthy in older men.

Tip: Eat a handful of walnuts with a fresh piece of fruit for an afternoon snack.

7.  Tomatoes

Tomatoes are high in lycopene.
Daniel Aniszewski/Getty Images

Tomatoes are rich in vitamin C and a phytochemical called lycopene, a relative of vitamin A that helps keep a man’s prostate healthy. Lycopene is thought to protect skin from sun damage and getting adequate amounts of lycopene may keep your skin smooth and supple.

Tip: Eat fresh raw tomatoes or make tomato bisque and serve it with a fresh salad and crusty whole grain bread.

8.  Dark Chocoloate

Dark chocolate contains antioxidants.
Stepan Popov/Getty Images

You may believe that eating chocolate improves your mood. Research isn’t clear on that, but dark chocolate may have a little ​superpower. The phytochemicals in dark chocolate could possibly improve blood flow to all the parts of your body, including the brain and the sex organs, which is an important component of arousal.

Tip: Enjoy one ounce of dark chocolate (not Dutch-processed) every night.

9.  Water

Water is good for healthy skin.
Martin Barraud/Getty Images

Although water isn’t really a nutrient, it’s necessary for your health — your body contains a lot of water. Not only is water good for your insides, it’s also essential for smooth healthy skin. Plus water has no calories, so it’s perfect for watching your weight.

Tip: Drink water with a slice of lemon or lime instead of sugary soft drinks.

1o.  Oysters

Oysters are good for your health.
Dapan Photography / Moment / Getty Images

 Legendary as aphrodisiacs, oysters may live up to their sexy reputation. They’re rich in zinc, a mineral that’s important for male sexual health, testosterone levels and sperm production. Zinc is also important for healthy hair and for your senses of taste and smell.

Tip: Enjoy raw or cooked oysters as an appetizer. If you don’t like oysters, you can get your zinc from beef, pork or lamb.

 

Health and Wellness Associates

Restorative and Preventative Medicine

healthwellnessassociates@gmail.com

https://www.facebook.com/HealthAndWellnessAssociates/

Foods, Health and Disease, Uncategorized

Food and Drinks to Avoid if You Have Uterine Fibroids

Health and Wellness Associates
EHS – Telehealth

 

Food and Drinks to Avoid if You Have Uterine Fibroids

 

While there is no foolproof way to avoiding fibroids, balancing one’s hormone levels has been known to assist in management of this common, benign condition. Hormones, particularly estrogen, are one of the leading causes of new fibroid development and growth.

What to Avoid

Foods for fibroids

If you are trying to manage your fibroids and maintain or shrink their current size, balancing your hormones naturally is a great first step. Your diet has a strong influence on your hormone levels, which is why it’s one of the first (and easiest) areas to apply changes.

 

For best results in managing your fibroids, try restricting the following food and drinks from your diet:

  • High-Fat, Processed Meats – Red processed meat is known to be high in added hormones, particularly estrogen.
  •  Dairy Products – Conventional dairy can contain high levels of steroids, hormones, and other chemicals that promote inflation.
  • Foods High in Salt – Highly salted foods are hard on your liver, which is the organ that is most responsible for removing toxins and balancing hormones.
  • Refined Carbohydrates – White foods such as pasta, white bread, white rice, cakes, and cookies have been known to alter estrogen levels, causing fibroids to increase in size.
  • Refined Sugar – High consumption of sugar can result in inflammation and weight gain; there is an association between weight gain and hormone imbalance.
  • Caffeine – Too much caffeine puts additional stress on your liver, discouraging the organ from working the way it should (think: balancing hormones!)
  • Alcohol – Over-consumption of alcohol can lead to inflammation of the body and reduced immune function. Reducing or eliminating alcohol can help promote a healthy balance of hormones.

Best Foods to Eat For Fibroids

This may feel like quite the restriction on your diet, however there are many options for substitutes in this dietary change. The following foods can help you manage your fibroids:

  • Organic foods
  • Green leafy vegetables
  • Beta-carotene rich foods (such as carrots and sweet potatoes)
  • Food high in iron (such as grass-fed beef and legumes)
  • Flaxseeds
  • Whole grains

Supplements may also help shrink or maintain fibroid size. Vitex, fish oil, and B-complex are a few supplements that have been known for creating a better hormone balance. Be sure to speak with your physician before introducing new supplements into your diet.

When Your Diet Isn’t Enough to Control Your Fibroids

Your diet and lifestyle can only do so much in your attempt to manage your fibroids. If you suffer from common fibroid symptoms such as heavy periods, bloating, frequent urination, constipation, and pelvic pain, Uterine Fibroid Embolization (UFE) may be the next best option.

Call or write to us about your supplements you are taking, but you should be taking castor oil.   YEP!

 

Health and Wellness Associates

Restorative and Preventative Medicine

healthwellnessassociates@gmail.com

https://www.facebook.com/HealthAndWellnessAssociates/

 

 

 

Diets and Weight Loss, Foods, Health and Disease, Uncategorized

3 Hormones That Interfere With Your Weight Loss

Health and WEllness Associates

EHS – Telehealth

 

3 Hormones That Interfere With Your Weight Loss

3hormones

 

Can you relate to any of the following?

  • I follow all the rules, but I still can’t lose the weight.
  • I’m just getting old and my metabolism is slow.
  • It’s genetic. There’s nothing I can do.
  • Maybe I need to accept that I’m fat, and give up my skinny clothes.
  • Nutrition strategies that work for others don’t seem to apply to me.
  • I lose five pounds, and then I regain seven!

I hear these comments frequently from my patients and online community, and most of them don’t know an important secret: the reason for weight loss resistance is that our hormones are out of whack. When it comes to women and weight, hormones can make losing weight very challenging (if not impossible!) when they are out of balance.

Here are the top three hormones that are the most likely culprits when it comes to your difficulty with weight loss, and how you can begin to reset them.

1. Estrogen

Estrogen is the female hormone that gives women breasts and hips, and it keeps joints lubricated. Men have it too, but at far lower levels. But both men and women are at risk of estrogen overload, which is having too much estrogen in the body.

Here’s one action you can take today to lower your estrogen levels and help you lose weight: Eat a pound of vegetables per day. The fiber from the vegetables will help excrete estrogen so it doesn’t keep circulating in your body like bad karma.

Aim for 35 to 45 grams of fiber per day for women, and 40 to 50 grams per day for men, but slowly increase your fiber intake in 5-gram increments each day to get to the goal without gas or bloating.

2. Insulin

One in two Americans have some degree of diabesity, which is diabetes plus obesity. When you’re overweight or skinny fat (normal weight but you have too much fat mass), insulin becomes imbalanced and your cells become numb to the hormone. As a result, you experience blood sugar highs and lows, and you store fat because your glucose regulator is broken.
There are many ways to reset your insulin, but a personal favorite is to drink filtered water with apple cider vinegar. A recent study found that consuming two tablespoons of apple cider vinegar before a high carb meal significantly reduces blood glucose levels in people with insulin resistance1. In fact, apple cider vinegar might work as well as prescription drugs at fixing your blood sugar regulation2.

3. Cortisol

You make cortisol in response to stress, but most of us run around stressed all the time. All those stress hormones wreak havoc over time, and make you store fat — especially in your belly. High cortisol is also linked to depression, food addiction, and sugar cravings. What’s the net result? You get fat.

To reset your cortisol, you need to hit the pause button on your caffeine intake. Slowly wean off caffeine over three days, and notice how your sleep and stress levels improve! There are many more targeted suggestions in my new book, but kick the caffeine first.

My mission is to help people who struggle with weight issues from hormone imbalance. Understanding that permanent weight loss occurs as a result of hormone balance has helped so many of my patients and online community finally get their weight under control and break through weight loss resistance.

When you follow the right program, guided by a trusted mentor and armed with the best knowledge, it’s possible to lose the weight that’s burdened you for so long — and keep it off forever.

Health and Wellness Associates

healthwellnessassociates@gmail.com

Foods, Lifestyle, Uncategorized

4 Foods That Make You Smarter, Really

Health and WEllness Associates

EHS – Telehealth

 

4 Foods That Make You Smarter, Really

 

Do you ever wish you could improve your memory or concentration? Does your brain sometimes feel sluggish when you’re trying to learn something new? You might shrug it off as a lack of smarts, but poor mental performance could also be linked to the foods you eat. You can choose to eat foods that will make you smarter, help you process information faster and help you retain what you learn.

 

4foodstosmart

Can food really make you smarter?

Some people are naturally more gifted in certain areas than others. Eating amazing food will not suddenly make you a mathematical genius or a musical prodigy. However, your brain does have potential for learning, and making some specific dietary choices can help you realize that potential by improving your ability to focus, remember, and make connections.

What foods should you eat?

Your mind and body benefit from healthier foods in general, but there are some specific foods that are especially nourishing for your brain. Try to add these foods to your diet to boost your brain power:

  • Walnuts: Walnuts are the king of nuts when it comes to brain health. They have the highest levels of omega-3 fatty acids than any other nut. Your brain uses omega-3 fatty acids. When you don’t get enough of this nutrient to feed your brain, cognitive function starts to decline, especially memory.
  • Fish: Like walnuts, fish is high in omega-3 fatty acids, but that is not its only benefit. Researchers discovered that eating fish once a week increased grey matter in the brain. Eating fish can actually prevent age-related deterioration of brain function — fish makes you smarter, and you stay smarter for longer when you make it part of your diet.
  • Blueberries: Berries are one of the best foods for brain health. Blueberries and other berries (like blackberries and raspberries) improve the neural pathways in your brain, prevent neural cell death, reduce inflammation, and improve cognitive and behavioral function in the brain.
  • Leafy greens. Green foods are among the most nutrient dense on the planet. They are packed with vitamins and minerals, especially folic acid, which helps to prevent against cognitive decline. Greens will help you be more aware of your surroundings and keep your vocabulary sharp.

Think about it — a salad with kale, spinach, walnuts, salmon and blueberries could be the best thing to give your brain on a daily basis!

What foods should you avoid?

Just like some foods give your brain a boost, others push it into a fog. The biggest brain-buster is sugar. Diets high in sugar and high-fructose corn syrup drastically reduce your mental readiness. Researchers discovered that elevated sugar in the diet leads to greater insulin production and resistance in the brain. Exposure to elevated insulin reduces the brain’s response, leading to memory loss and slower motor function. Increased insulin resistance also affects how well your cells store energy for later use — your brain will not be able to fire on all cylinders without the right available nutrients.

Your diet affects how well you’ll do on a test, how quickly you respond to drivers on the road at rush hour, or how quickly you solve a problem. So, the next time you’re trying to decide what to make for lunch, remember to feed your brain.

 

healthwellnessassociates@gmail.com