Health and Disease

Main Source of Many Illnesses


A diet high in sugar and grain products is a prescription for hypertension, heart disease, and diabetes; excess dietary fructose is the main culprit behind high blood pressure and heart disease due to it’s disastrous effects on your insulin levels
If you have hypertension, it’s very likely you also have insulin resistance and unstable blood sugar levels; as your insulin rises, so does your blood pressure, as the two conditions usually go hand in hand
The primary prevention (and treatment) for hypertension should be modifying your diet and lifestyle choices, including optimizing your omega-3 to omega-6 fat ratio and your vitamin D level
Adequate exercise is another basic requirement for lowering your blood pressure and preventing insulin resistance

NEVER! Stop eating sugars and breads cold turkey, or all at once. This can upset your rhythms of your body to the point of developing seizures, cardiac and diabetic problems.

Once you’ve gone through the steps and made the necessary lifestyle modifications, you may want to consider a few key dietary supplements, Call us for your personalized health care plan.

Health and Wellness Associates


Cashews and Cashew Chicken with Apricot Sauce


Cashews and Cashew Chicken Recipe

Cashews are a crunchy, yet delicately sweet nut that is treasured around the world for its flavor and health benefits. Cashews are high in protein and are a rich source of vitamin B-complex and essential minerals such as iron, selenium, zinc, and copper. They are also packed with anti-cancer compounds called proanthocyanidins that have the ability to starve tumors and stop cancer cells from dividing. Cashews are highly beneficial for lowering blood pressure, preventing heart attacks, preventing gallstones, reducing the frequency of migraines, providing energy boosts, strengthening bones, and promoting healthy skin and hair. Cashews have a lower fat content than most other nuts and contain a high amount of oleic acid which is a heart healthy monounsaturated fat that is great for the cardiovascular system. They are also excellent for the nervous system and they are known help keep muscles and nerves relaxed and free from tension and constriction. They can also help the body become more flexible and aid in elasticity of the tendons, muscles, and joints. Cashews have the ability to satiate hunger which decreases overeating and aids in weight loss and weight management. They are also good for overall eye health and they contain a bioflavonoid called zea-xanthin that helps to prevent age-related macular degeneration. For the maximum health benefits try to find raw cashews that are unsalted. Cashews can be eaten as a snack or added to salads, and vegetable or rice dishes. Cashews can also be ground into a nut butter and used to spread on celery sticks, apples, cucumbers, or mixed with dried coconut, honey and spices for a delicious and healthy desert. Good quality cashews can be readily found online or at your local health food store.
Cashew Chicken with Apricot Sauce Recipe
Total Time: 40 minutes
Serves: 4

1 cup dried apricots
6 medjool dates
1 1/2 cups boiling water
2 tbsp honey
2 tbsp dijon mustard
1 cup coarsely chopped cashews
1 1/4 tsp curry
4 boneless, skinless organic chicken breasts
sea salt and black pepper to taste


Preheat oven to 375 degrees F.
Cover baking dish with coconut oil. In medium bowl, soak the apricots and dates in the hot water for at least one hour.
In food processor, blend soaked apricots, dates and honey until thick. Add the mustard and curry powder and pulse until thoroughly blended.
Pour the sauce in bowl.
Dip chicken breasts in the apricot mixture, coating well. Roll coated chicken breasts in chopped nuts and place in baking dish. Bake in oven for 25-30 minutes.
Health and Wellness Associates


It is Time to Travel; Be Prepared


5 “Travel Supplements” To Keep You From Getting Sick During Your Travels

Traveling can be hard on your body. Being exposed to things you haven’t been exposed to before or missing out on healthy nutrients or habits can also take a toll on your health.
I’ll cover the top 5 supplements to take with you when you travel, plus a couple extra tips to keep off the “weight” and keep from getting sick.
Travel Supplements
1. Multi-Vitamin – A quality multi-vitamin will cover your bases when it comes to the vitamins and nutrients your body needs to stay healthy. Also, carbs deplete your body’s B vitamins, so if you’re going to have some holiday stuffing, make sure you bring a multi-vitamin that has extra B vitamins.
2. Vitamin D3 – Boosting your body’s levels of Vitamin D3 will help kill off bad bacteria and help boost your immunity. I recommend taking 5000 I/U per day when traveling.
3. Protein Powder – Brown rice or grass fed whey protein are great sources of healthy protein.
4. Greens Powder – A greens powder will help you get the much needed veggies you may be missing.
5. Immune Boosting Herbs – Echinacea, Elderberry & Oregano. These healthy herbs will boost your immunity while you travel.
Also, make sure to stay active! Doing a workout only 20 minutes a day, 3 times a week for a total of 1 hour per week, can keep you from getting sick or packing on the “pounds”.
And finally, plan ahead. Pick up some healthy snacks like kale chips or sprouted almonds before you travel.
Do these simple things and you’re sure to stay healthy this vacation season!
Health and Wellness Associates