Health and Disease, Lifestyle, Uncategorized


No Time to Exercise?
Cant fit in the 30 minutes of exercise five times weekly needed to lower your risk of heart disease?
Squeeze in two brisk 10 minute walks weekly instead, and you will lower your odds of heart problems,
 stroke and blood clots by more than 20%, which is the same as if you have worked out longer.
  Short bouts of activity that get your heart pumping are enough to strengthen your heart muscle and arteries research shows.
Boost your benefits with the foods you eat.
  Eating a Mediterranean type diet of fish, olives,
 fresh produce, whole grains, beans and nuts cuts your
 risk of heart disease by another 47%.
 Not eating and skipping meals is the worse situation for a health heart.
For more information contact:
Health and Wellness Associates
Lifestyle, Uncategorized

Sitting is the Next Smoking



Sitting is the Next Smoking


In recent centuries, advances in industry and technology have fundamentally changed the way many humans spend their waking hours. Where it was once commonplace to spend virtually all of those hours on your feet – walking, twisting, bending, and moving – it is now the norm to spend those hours sitting.


The modern-day office is built around sitting, such that you can conduct business – make phone calls, send e-mails and faxes, and even participate in video conferences – without ever leaving your chair.


But there’s an inherent problem with this lifestyle. Your body was designed for near perpetual movement. It thrives when given opportunity to move in its fully intended range of motion and, as we’re now increasingly seeing, struggles when forced to stay in one place for long periods.


What Happens When You Sit for Too Long?


Studies looking at life in natural agriculture environments show that people in agrarian villages sit for about three hours a day. The average American office worker can sit for 13 to 15 hours a day.


The difference between a “natural” amount of sitting and modern, inappropriate amounts of sitting is huge, and accounts for negative changes at the molecular level.


According to Dr. James Levine, co-director of the Mayo Clinic and the Arizona State University Obesity Initiative, there are at least 24 different chronic diseases and conditions associated with excessive sitting.


As he wrote in Scientific American:

“Sitting for long periods is bad because the human body was not designed to be idle. I have worked in obesity research for several decades, and my laboratory has studied the effect of sedentary lifestyles at the molecular level all the way up to office design.


Lack of movement slows metabolism, reducing the amount of food that is converted to energy and thus promoting fat accumulation, obesity, and the litany of ills—heart disease, diabetes, arthritis, and more—that come with being overweight. Sitting is bad for lean people, too.


For instance, sitting in your chair after a meal leads to high blood sugar spikes, whereas getting up after you eat can cut those spikes in half.”


Not surprisingly, sitting for extended periods of time increases your risk for premature death. This is especially concerning given the fact that you may be vulnerable to these risks even if you are a fit athlete who exercises regularly.

It takes a toll on your mental health, too. Women who sit more than seven hours per day were found to have a 47 percent higher risk of depression than women who sit four hours or less.

There’s really no question anymore that if you want to lower your risk of chronic disease, you’ve got to get up out of your chair. This is at least as important as regular exercise… and quite possibly even more so.


Practically Speaking: 5 Tips for Better Health if You Work at a Computer


You might be thinking this sounds good in theory… but how do you translate your seated computer job into a standing one? It’s easier than you might think. For starters, check out these essential tips for computer workers:

  1. Stand Up


If you’re lucky, your office may be one that has already implemented sit-stand workstations or even treadmill desks. Those who used such workstations easily replaced 25 percent of their sitting time with standing and boosted their well-being (while decreasing fatigue and appetite).

But if you don’t have a specially designed desk, don’t let that stop you. Prop your computer up on a stack of books, a printer, or even an overturned trash can and get on your feet.


When I travel in hotels, I frequently use the mini fridge or simply turn the wastebasket upside down and put it on top of the desk, and it works just fine.


  1. Get Moving


Why simply stand up when you can move too? The treadmill desk, which was invented by Dr. Levine, is ideal for this, but again it’s not the only option. You can walk while you’re on the phone, walk to communicate with others in your office (instead of e-mailing), and even conduct walking meetings.


  1. Monitor Your Screen Height


Whether you’re sitting or standing, the top of your computer screen should be level with your eyes, so you’re only looking down about 10 degrees to view the screen. If it’s lower, you’ll move your head downward, which can lead to back and neck pain. If it’s higher, it can cause dry eye syndrome.


  1. Imagine Your Head as a Bowling Ball


Your head must be properly aligned to avoid undue stress on your neck and spine. Avoid craning your head forward, holding it upright instead. And while you’re at it, practice chin retractions, or making a double chin, to help line up your head, neck, and spine.


  1. Try the “Pomodoro Technique”


You know those little tomato-shaped (pomodoro is Italian for tomato) timers? Wind one up to 25 minutes (or set an online calculator). During this time, focus on your work intensely. When it goes off, take 5 minutes to walk, do jumping jacks, or otherwise take a break from your work. This helps you to stay productive while avoiding burnout.


What’s It Really Like to Work While Standing?


If you’re curious… just try it. Reactions tend to be mixed, at least initially, but if you stick with it you will be virtually guaranteed to experience benefits. The Guardian, for instance, recently featured an article with a first-hand account of working while standing, and the author wasn’t impressed.


He said “standing up to work felt like a horrible punishment” and lead to aches and decreased productivity. I couldn’t disagree more, but I will say that standing all day takes some adjustment. However, many people feel better almost immediately. As one worker who uses an adjustable-height work desk told TIME:

“I definitely feel healthier standing while working as it causes me to be more focused on my posture and ‘hold’ myself better in terms of my stomach and shoulders especially.”


Personally, standing more has worked wonders for me. I used to recommend intermittent movement, or standing up about once every 15 minutes, as a way to counteract the ill effects of sitting. Now, I’ve found an even better strategy, which is simply not sitting. I used to sit for 12 to 14 hours a day. Now, I strive to sit for less than one hour a day.

After I made this change, the back pain that I have struggled with for decades (and tried many different methods to relieve without lasting success) has disappeared. In addition to not sitting, I typically walk about 15,000 steps a day, in addition to, not in place of, my regular exercise program. I believe this combination of exercise, non-exercise activities like walking 10,000 steps a day, along with avoiding sitting whenever possible is the key to being really fit and enjoying a pain-free and joyful life.


You’re Not a Prisoner to Your Chair


If you’re still sitting down while reading this… now’s your chance – stand up! As Dr. Levine said: “We live amid a sea of killer chairs: adjustable, swivel, recliner, wing, club, chaise lounge, sofa, arm, four-legged, three-legged, wood, leather, plastic, car, plane, train, dining and bar. That’s the bad news. The good news is that you do not have to use them.”


Many progressive workplaces are helping employees to stand and move more during the day. For instance, some corporations encourage “walk-and-talk” meetings and e-mail-free work zones, and offer standing workstations and treadmill desks. But if yours isn’t among them, take matters into your own hands. You may be used to sitting down when you get to work, but try, for a day, standing up instead.


One day can turn into the next and the next, but please be patient and stick with it. Research shows that it can take anywhere from 18 to 254 days to build a new habit and have it feel automatic. Once you get to this point, you’ll likely already be reaping the many rewards of not sitting, things like improved blood sugar and blood pressure levels, less body fat and a lower risk of chronic disease.


Health and Wellness Associates



Diets and Weight Loss, Foods, Uncategorized

Mini Strawberry Cheesecakes


Mini Strawberry Cheesecake


NOTE: This dessert is low in Saturated Fat, and very low in Cholesterol. It is also a very good source of Vitamin C.


Yields: 8 servings | Serving Size: 1 (3.2 oz) dish | Calories:138 | Total Fat: 2 g | Saturated Fat: 0 g | Trans Fat: 0 g | Previous Points: 2 | Points Plus: 4 | Cholesterol: 3 | Carbohydrates: 27 g | Sodium: 110 mg | Dietary Fiber: 3 g | Sugars: 22 g | Protein: 4 g |




1/2 cup fat-free cream cheese

2 tablespoons Coconut Palm Sugar

1/2 cup low-fat Greek yogurt

2 teaspoons freshly squeezed lemon juice

1/4 cup strawberry preserves, no sugar added (I used Polaner All Fruit)

1 cup diced strawberries

1/3 cup whole almonds

4 dates, no sugar added

8 Mini Dessert Dishes, 3-4 ounces



In a medium mixing bowl, add cream cheese, sugar, yogurt and lemon juice, beat with an electric mixer until smooth and sugar is dissolved, about 3 minutes. Refrigerate until ready to use.


In a small bowl, combine preserves and strawberries.


Add almonds to a food processor and pulse until a crumb consistency, being careful not to turn into flour. Add dates and pulse until combined.


Evenly divide 1/2 almond and date mixture among the dessert dishes. Top with 1/2 cheesecake & yogurt batter, spoon in 1/2 strawberry mixture, add one additional layer of each. Refrigerate 2 -3 hours before serving.


These desserts are perfect for preparing ahead of time and enjoying one a day to satisfy that sweet craving. This mini dessert can be placed in a freezer safe dish for enjoying at a later date.


Health and Wellness Associates



Diets and Weight Loss, Foods, Uncategorized

Peanut Butter and Dark Chocolate Squares



Peanut Butter and Dark Chocolate Squares


Servings: 16 | Serving Size: 1 bar | Calories: 348 | Points Plus: 10 | Total Fat: 20g | Saturated Fat: 12g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 5mg | Carbohydrates: 42g | Fiber: 4g | Sugar: 25g | Protein: 6g |




Wet ingredients

1/2 cup smooth, natural peanut butter

1/2 cup virgin coconut oil

3/4 cup honey or maple syrup

1/2 teaspoon vanilla extract

Dry Ingredients

2 cups rolled (old-fashioned) oats

1/4 kosher or sea salt

3/4 teaspoon cinnamon

Chocolate Topping

1 bag dark (or semisweet) chocolate chips

2 tablespoons virgin coconut oil



Preheat oven to 350 degrees.


Mix together all of the wet ingredients. Place the 2 cups oats in the blender on high speed until ground into a flour. Mix together the oat flour with the salt and cinnamon.


Mix the dry ingredients with the wet ingredients until fully combined and pour into a 8 x 8-inch baking dish (dish needn’t be greased).


Melt chocolate with coconut oil over medium low heat. Remove from heat as soon as melted and pour evenly on top of the peanut butter layer. Bake for 18 minutes and allow to cool on the stovetop.


Place in fridge to set for at least 2 hours. Bars should be stored in the fridge or the freezer. If stored in the freezer, allow to sit for about 15 minutes at room temperature before slicing. Enjoy!


Health and Wellness Associates



Lifestyle, Uncategorized

Tears In The Wind


Stand and cry unto the wind and let me remove your pain.

For within the tears of love and life, there is no one to blame.



Let go of the secrets that you hold in tears you will not cry.

For holding them within your spirit will block your energies and spiritual abilities.

For you constantly must build the dam higher and higher to keep them back.

Tears are a gift of the Divine; to let go of whatever has blocked our spirits.

Pain, loneliness, sadness, grief and even joy.

Tears cleanse the spirit and bring renewed energy.

Foods, Health and Disease, Uncategorized

Do You Consume Enough Omega 3 and 6 ?


Do you consume enough Omega 3s?
There is a large amount of research proving that omega-3′s reduce inflammation
caused by excess omega-6 fatty acids, trans fats,
toxins in the environment and other sources.
Omega-3′s are especially important for brain development, brain function and behavior.
Make sure you check out the chart attached to find out the foods to help you along, and
call us to help you work out a personalized plan that fits you!
Health and Wellness Associates
Foods, Uncategorized

Juicing with ?


If you are juicing with fruits, stop!
You are killing yourself. Having more than 2 fruit smoothies or fruit juicing a week will deplete vitamins and minerals in your system faster than anything else we have seen.
Having more than 6 ounces of chia tea a day will cause liver, intestinal, cardiac and many rhythm disorders,
Having more than 6 ounces of green tea a day will cause some severe cardiac attacks and disorders.
If you are consuming more than you should, give us a call to help you safely get off of these addictive drinks.
Health and Wellness Associates
Foods, Uncategorized

Kraft Mac and Cheese



In Kraft’s “Easy Mac” they use straight up Monosodium Glutamate aka “MSG” to create addiction to processed foods early in a child’s life – they don’t even try to hide it under the name “yeast extract.” This is really shocking and to think so many kids around the nation are popping these suckers into microwaves is so sad. Please inform your friends and family – this product shouldn’t exist! Not only does it have GMOs and dyes that can be contaminated with carcinogens, but this type of Mac & Cheese requires a big fat warning label in Europe that says “May Have An Adverse Affect On Activity and Attention in Children.” This is one of the most unethical products I’ve ever seen – especially since Kraft knows how to use safer ingredients already in some of their other products.  Even Annies Homegrown Mac and Cheese was bought our by Kraft Foods, and now is not a natural product.


Health and Wellness Associates



Foods, Uncategorized

Chocolate Power Bar Recipe


Chocolate Power Bar Recipe
  • 1 cup walnuts
  • 1 cup almonds
  • 1/2 cup hemp seeds/hemp hearts
  • 1/2 cup dried cranberries
  • 1 cup dates, pitted and chopped
  • 1/2 cup raisins
  • 1/4 cup dark chocolate chips
  • 1/4 cup coconut flakes

How to Make It

1. Line a baking tray with baking paper and set aside.
2. Place the walnuts, almonds and hemp seeds into a food processor and blend until a coarse meal has formed. Add the dried cranberries, dates and raisins and blend to combine.
3. Transfer the mixture into a large bowl then stir in the chocolate chips and coconut flakes.
4. Spread the mixture all over the baking tray then place in the fridge for 1-2 hours or until set before cutting into individual serves.
Please share with family and loved ones.
Health and Wellness Associates
Foods, Uncategorized

Fruit and Nut Chocolate Bark Recipe


Fruit and Nut Chocolate Bark Recipe



  • 2 cups cocoa butter
  • 6 T coconut oil
  • 2 cups cocoa powder
  • 1/2 cup sultanas/raisins
  • 1 cup dried apricots, finely chopped
  • 2/3 cup toasted almonds
  • 1/2 cup toasted walnuts
  • 1/2 cup powdered stevia

How to Make It

  1. Melt the cocoa butter and coconut oil in a small pan over low heat. Remove from the heat and allow to cool slightly. Add the stevia and cocoa powder and use a hand blender to combine well. Add the remaining ingredients and combine.
  2. Pour the chocolate onto a baking tray lined with baking paper, then place another sheet of baking paper on top. Place in the fridge for 1-2 hours or until set.
  3. Break the chocolate into pieces to serve.


Please feel free to share this with family and friends.

Health and Wellness Associates

Archived Article