Lifestyle, Uncategorized

Why Women Suffer From Anxiety More Than Men


Why Women Suffer From Anxiety More Than Men, Leading To Increased Risk For Depression And Suicide


Anxiety disorders – defined by excessive fear, restlessness, and muscle tension – are debilitating, disabling, and can increase the risk for depression and suicide. They are some of the most common mental health conditions around the world, affecting around four out of every 100 people and costing the health care system and job employers over US$42 billion each year.


People with anxiety are more likely to miss days from work and are less productive. Young people with anxiety are also less likely to enter school and complete it – translating into fewer life chances. Even though this evidence points to anxiety disorders as being important mental health issues, insufficient attention is being given to them by researchers, clinicians, and policy makers.


Researchers and I at the University of Cambridge wanted to find out who is most affected by anxiety disorders. To do this, we conducted a systematic review of studies that reported on the proportion of people with anxiety in a variety of contexts around the world, and used rigorous methods to retain the highest quality studies. Our results showed that women are almost twice as likely to suffer from anxiety as men, and that people living in Europe and North America are disproportionately affected.




But why are women more likely to experience anxiety than men? It could be because of differences in brain chemistry and hormone fluctuations. Reproductive events across a woman’s life are associated with hormonal changes, which have been linked to anxiety. The surge in oestrogen and progesterone that occurs during pregnancy can increase the risk for obsessive compulsive disorder, characterized by disturbing and repetitive thoughts, impulses and obsessions that are distressing and debilitating.


But in addition to biological mechanisms, women and men seem to experience and react to events in their life differently. Women tend to be more prone to stress, which can increase their anxiety. Also, when faced with stressful situations, women and men tend to use different coping strategies.


Women faced with life stressors are more likely to ruminate about them, which can increase their anxiety, while men engage more in active, problem-focused coping. Other studies suggest that women are more likely to experience physical and mental abuse than men, and abuse has been linked to the development of anxiety disorders. Child abuse has been associated with changes in brain chemistry and structure, and according to previous research, women who have experienced sexual abuse may have abnormal blood flow in the hippocampus, a brain region involved in emotion processing.




Our review also showed that people from North America and Western Europe are more likely to be affected by anxiety than people living in other parts of the world. It is unclear what could be accounting for these differences. It could be that the criteria and instruments we are using to measure anxiety, which were largely developed on Western populations, might not be capturing cultural presentations of anxiety.


Anxiety might be manifested differently in non-Western cultures. For example, social anxiety in the West is typically manifested as an intense fear of social situations, high self-consciousness, and fear of being judged and criticized by others during interactions and performance situations.


However, in Asia, a closely related construct is taijin kyofusho, which manifests as persistent and irrational fears about causing offence and embarrassment to others, because of perceived personal inadequacies. In addition, people from other cultures might feel too embarrassed to disclose symptoms of anxiety that people in Western cultures are comfortable discussing – this would mean that the figures reported in studies on developing and underdeveloped parts of the world might be underestimates of the true proportions.


Most of the research on mental health has also been done in Europe and North America, and very few studies have examined anxiety in other parts of the world. There could indeed be large differences in the burden of anxiety between cultures, but further research using better anxiety assessment methods is needed on this.


Either way, we now know that anxiety disorders are common, costly, and associated with substantial human suffering. We also know that women and people living in developed countries seem to be most affected. This awareness of who is disproportionately affected by anxiety can help direct health service planning and provision, and treatment efforts.




Anxiety disorders tend to start early in life, are chronic, and more than a decade can elapse between the time when symptoms develop and help is first sought from the doctor. At this point, the anxiety has become quite severe and other mental health problems, such as depression, have developed. This makes successful treatment of any of the disorders much harder.


Early recognition of symptoms is important so that treatment can be administered. Many people have turned to cognitive behavioral therapy, which has been shown to be effective in reducing anxiety. There is also medication, and there are lifestyle changes people can make to improve their mental health, such as engaging in regular physical activity, doing mindfulness meditation and yoga.

Many people who suffer from anxiety, are actually experiencing internal hives from food allergies. Just think of how hives are on the outside of your body, and you cannot itch them enough.  Now, envision those on the inside of your body, on your organs and what do you do.  You develop anxiety, bitchy, and possibly want to jump through your skin.   Taking medication before this has been determined is a rather large error.

Always call us, or someone who can help you determine food allergies and addictions.


Health and Wellness Associates



Foods, Uncategorized

Marzipan Truffles


Marzipan Truffles




1 cup whole blanched almonds (or 1 1/4 cups ground blanched almonds)

1 cup pitted dates

1/4 – 1/2 teaspoon natural non-alkalized cocoa powder (to taste)

2 teaspoons almond extract

2 tablespoons unsweetened shredded coconut


1 tablespoon natural, non-alkalized cocoa powder

1 – 2 tablespoons unsweetened shredded coconut



Combine marzipan ball ingredients in a high-powered blender and blend until well mixed. Form into balls. (yields about 15)


For the coating, combine 1 tablespoon cocoa powder and 1 – 2 tablespoons unsweetened shredded coconut on a plate. Roll each ball in cocoa/coconut mixture (or just coconut or cocoa if preferred).


Store refrigerated.


Calories 289; Protein 7 g; Carbohydrates 29 g; Total Fat 18.1 g; Saturated Fat 3.5 g; Cholesterol 0 mg; Sodium 8 mg; Fiber 6.3 g; Beta-Carotene 3 ug; Vitamin C mg; Calcium 83 mg; Iron 1.6 mg; Folate 21 ug; Magnesium 101 mg; Zinc 1.1 mg; Selenium 2.7 ug


Health and Wellness Associates



Foods, Uncategorized

Which Berries Are Best


Which Berries Are Best?


What would the world be like without the fresh, delicious flavors, colors and textures that berries provide to your diet?


More specifically, what would it be like if berries tasted good but didn’t provide all the nutrients they do? Chances are we wouldn’t be as healthy and, surprisingly, many of their health benefits come as a package deal with their flavors and even their vibrant colors.1


Berries are loaded with vitamins, minerals and micronutrients that impart a host of health advantages. Some of these benefits are fairly recent scientific discoveries, and some of the berries themselves are relatively unfamiliar on the North American landscape.


All berries contain similar amounts of vitamin C, but a single cup of strawberries has 150 percent of the Dietary Reference Intake (RDI).2 Additionally, berries are relatively low in calories; one cup of strawberries contains 49, while blueberries have 84.3


Nearly anyone can eat berries in moderation, including those on a vegetarian, vegan, paleo or Mediterranean diet, provided it’s actually fruit with no additives such as sugar, and you pay attention to the fructose amounts you’re ingesting.


Super Antioxidant Power in Berries


One of the most game-changing properties of berries is their antioxidant power, which helps keep free radicals in check and fights inflammation.4 Authority Nutrition explains:


“Free radicals are unstable molecules that occur as a normal byproduct of metabolism. It’s important to have a small amount of free radicals in your body to help defend against bacteria and viruses.


However, free radicals can also damage your cells when present in excessive amounts. Antioxidants can help neutralize these compounds.”5


One study identified nutritional stress as one of the most significant negatives in terms of your health. The lack or complete absence of some nutrients depends on several factors, but it will definitely influence your physiological condition.


The damaging effects of insufficient nutrients can involve your adrenal gland function and increase release of catecholamines in your blood with a simultaneous inhibition of insulin production in your pancreas.6


( says catecholamines are neurotransmitters such as epinephrine and dopamine, which affect the nervous system.7)


Some of the most important antioxidants in berries are anthocyanins, flavonols, ellagic acid and resveratrol, which studies say help protect your cells and fight off disease.


Blueberries, strawberries, raspberries, cranberries and blackberries, for instance, are known as some of the world’s best dietary sources of bioactive compounds, aka BAC.8


These antioxidant compounds can be heart-protective in your body (when you eat them in beneficial amounts) and can be thanked for helping to alleviate and prevent such diseases and disorders as neurodegeneration, diabetes, inflammation and even cancer.9


Black, Red and Blue Berries Fight Oxidative Stress


Strawberries, blueberries and blackberries have been tapped for their ability to lower oxidative stress, which News Medical calls “an imbalance between the production of free radicals and the ability of the body to counteract or detoxify their harmful effects through neutralization by antioxidants.”10 One study says:


“Oxidative stress is a normal phenomenon in the body (which) can also be viewed as an imbalance between the pro-oxidants and antioxidants in the body.


…The harmful effect of free ROS (reactive oxygen species) and RNS (reactive nitrogen species) radicals causing potential biological damage is termed oxidative stress.


The primitive steps in development of cancer, mutation and ageing are the result of oxidative damage to the DNA in a cell. A list of oxidized DNA products has been identified currently which can lead to mutation and cancer.”11


Another study indicated that blueberries, blackberries and raspberries exert the most antioxidant energy of the most common fruits, with the exception of pomegranates.12


Further, blueberries are an example of a food that contains antioxidants associated with cognitive improvement, along with reductions in neurodegenerative oxidative stress.


One study in Italy revealed that about 2 cups of blueberries can protect against DNA damage. Ten young volunteers were given that amount of blueberries (or a “placebo” of sorts). Blood tests done before and afterward were evaluated, and the blueberry group showed significantly reduced DNA damage within one hour.13


In another review, 31 healthy people ate about the same amount of strawberry purée daily for 30 days, and their oxidants and anti-oxidants leveled out. One pro-oxidant marker was reduced by 38 percent.14


Berries Have Multiple Benefits for Your Whole Body


There are numerous advantages to eating berries, as clinical studies demonstrate:


  • They may improve your blood sugar and insulin response, even with high-carb foods.


One study involved females who ate bread (which causes high glucose and insulin responses) with strawberries, bilberries or lingonberries, versus raspberries, cloudberries or chokeberries, resulting in a 24- to 26-percent drop in insulin levels.15


  • Berries come with lots of fiber, including insoluble fiber, which slows the rate at which food moves through your colon and in turn diminishes hunger. This may decrease calorie intake16 and help you absorb up to 130 fewer calories per day.17


  • They’re potentially therapeutic for your skin, reducing wrinkles and skin damage from free radicals18 (particularly ellagic acid) and may block the production of enzymes that break down collagen.19


  • Berries may protect against cancer, due to the anthocyanin, ellagic acid and resveratrol20 content. Studies showed raspberries to have a positive effect on colon cancer patients, and strawberries to have beneficial effects against liver cancer cells.21


  • Better heart health and artery function are additional benefits. Endothelial cells, which line your blood vessels, help control blood pressure and prevent blood from clotting. Inflammation can damage them, but berries were shown to improve endothelial function in healthy and unhealthy patients.22


Cranberries, acai berries, raspberries, strawberries, blackberries and blueberries are the ones identified as being the healthiest for women’s hearts in particular, as they contain high amounts of polyphenols, flavonoids and anthocyanins.23


Less Familiar Berries Also Have Benefits


There are arguably hundreds of varieties of berries throughout the world, and the majority have amazing health benefits, as shown below:


Tart and full of flavor, tiny maqui berries are found growing wild in southern Chile.


They have also been used for millennia therapeutically, mostly to combat inflammation, which modern studies have supported.24


They’re noted for containing anthocyanins and polyphenols, as well as vitamin C, iron, calcium and potassium.

Tangy camu camu berries, the size of large grapes, are grown on a bush in the Amazon.


They’re known for fighting colds and flu due to their plentiful vitamin C content; reportedly as much as 60 times more than an orange.25


Studies show they’re good for your eyes, skin, gums and brain function and have multiple other benefits.

Goldenberries are named for their color and usually come in the dried variety rather than fresh in the U.S.


They’re known for being filling, possibly helping you to eat less, and regulating your metabolism.


Rich in fiber as well as protein and B vitamins, they also contain lots of anti-inflammatory antioxidants.26

Besides being associated with cardiovascular health,27 acai berries from the Amazon rainforest have 10 times the antioxidant vitamins as grapes and twice that of blueberries.

Acerola cherries are found in regions such as South America, Southern Mexico and Asia.


They contain high amounts of vitamin C — nine times the amount found in an orange and more than any other food source.


They’re low calorie and contain high amounts of beta-carotene and flavonoids when they remain intact.28

Pacific Island noni berries have a long history of traditional medical uses, from urinary tract infections to menstrual cramps and diabetes to liver disease.


It contains vitamins C, B3 (niacin) and A, calcium, iron and potassium.

Boysenberries, a cross between a blackberry and a raspberry or loganberry, have their own set of nutritional advantages.


While they have a fair amount of carbohydrates in every 1-cup serving, they’re loaded with fiber, minerals, vitamins and 2.5 grams of protein.29

Recent reports have put acai berries in the superfood category, as they too, are rich in anthocyanins, and are known for having high antioxidant activity and cell-protective qualities.30


They also contain 19 amino acids and fatty acids making them good for your heart and neuron protective.31

Bilberries are smaller than blueberries but are otherwise similar, and they contain impressive amounts of  antioxidant anthocyanins.


They’re known for their ability to fight diabetes32 and enhance night vision, as well as protect your vision and even improve symptoms of cataracts and macular degeneration.33

The aronia, aka black chokeberry, is native to the eastern U.S., as well as Europe.


About the size of a large blueberry, it contains five times the amount of flavonoids and anthocyanins compared to cranberry juice, with action related to cervical tumor cells.34


While aronia is not palatable due to its bitter flavor (hence the pseudonym), it’s popular as a tea and dessert ingredient nonetheless.

Bright red goji berries (aka wolf berries) are grown in Nepal and Tibet and have had a long run in traditional medicinal therapies linked to longevity, strength, mood and sexual vigor.


Studies show goji berries may be beneficial for diabetes, be heart protective, improve sexual function and benefit both your brain and vision.35

Gooseberries, known for their puckery-sour taste, were a favorite for the tart pies your grandmother used to make.


Visually unlike most other berries, with their translucent skin and ribbed flesh, gooseberries contain lots of fiber, potassium and 70 percent of the vitamin C you need in one day.


One study found them to be potentially useful in cancer treatment and prevention.36

Keep in Mind the Fructose Contained in Berries


Fruit can be advantageous for your health, but it’s important to bear in mind that excess amounts of fructose are anything but good for you. The health benefits are available only when it’s the whole fruit (even if it’s pureed) and nothing but the fruit. It should go without saying, but fruit juices, canned varieties and snacks such as fruit roll-ups are more often than not laced with loads of sugar, or even worse, high-fructose corn syrup.


Check food labels to make sure you’re not bringing a toxic substance into your home for your family to consume, and limit your intake of fructose, including that from fresh fruit, to 15 to 25 grams per day, depending on your current health status. Whenever possible, choose organic, whether you’re buying berries or other fruits and vegetables.

Health and Wellness Associates

Archived   JM


Health and Disease, Uncategorized

Beware: Biotin Supplements May Alter Your Thyroid Test



Beware: Biotin Supplements May Alter Your Thyroid Test


Biotin (vitamin B7) — an essential water-soluble micronutrient — is a member of the B complex group of vitamins.1 Other names sometimes used for biotin include vitamin H, coenzyme R and d-biotin.2


Biotin plays a role in energy production, and since your body does not synthesize biotin, you must obtain it from your food. It’s commonly used to remediate neurological problems, hair loss (alopecia) and skin conditions (such as acne and eczema) associated with a lack of certain enzymes.


Adequate intake levels are set at 5 micrograms (mcg) per day for infants and 30 mcg for adults,3 and since this amount is fairly easy to obtain from food, deficiencies are thought to be rare.


For example, 50 grams (gm) of butter (about 3.5 tablespoons) or 50 grams of sunflower seeds contain 47 mcg and 33 mcg of biotin respectively. Still, some take high-dose biotin supplements to improve their hair, skin or nails, and it’s important to realize that this can skew test results for thyroid hormones.


Common Signs and Symptoms of Biotin Insufficiency


While more rare than other nutrient deficiencies, biotin insufficiency or deficiency can certainly occur. Since biotin is water-soluble, your body will not store it. Hence, your intake must remain consistent. Pregnant women are also at heightened risk for insufficiency or deficiency, which could have adverse effects on the developing fetus.


Hair loss and red, scaly rashes (especially on your face) are common signs you may need more biotin. Other signs and symptoms of biotin deficiency include:



Loss of appetite


Muscle pain


In your body, biotin plays an important role in:4,5


Metabolizing fats, carbohydrates and amino acids

Proper function of your nervous system

Maintaining healthy LDL cholesterol

Regulating blood sugar

Strengthening hair and reversing hair loss by reacting with enzymes to make amino acids, building blocks for proteins such as keratin, which your hair is made of

Strengthening your nails. In one study, 2.5 mcg of biotin per day for at least 6 months improved nail thickness by 25 percent6

Maintaining healthy skin

Preventing age-related cognitive impairment or decline

Biotin May Benefit Multiple Sclerosis Patients


Interestingly, recent research suggests biotin may be a helpful adjunct in the treatment of multiple sclerosis (MS).7 As reported by Authority Nutrition:8


“In MS, the protective covering of nerve fibers in the brain, spinal cord and eyes is damaged or destroyed. This protective sheath is called myelin, and biotin is thought to be an important factor in producing it. A pilot study9 in 23 people with progressive MS tested the use of high doses of biotin.


Over 90 percent of participants had some degree of clinical improvement … Randomized controlled trials have been carried out in people with progressive MS10,11,12 The final results have not been published, but the preliminary results are promising.”


As explained by Multiple Sclerosis News Today:13


“[Biotin] acts in MS by increasing a route of cellular energy production, protecting against the breakdown of nerve cell axons. It also activates enzymes that are setting the pace on myelin repair by being involved in the production of myelin constituents.”


In one of these trials, nearly 13 percent of the patients diagnosed with progressive MS reported improvement after taking a pharmaceutical grade, high-dose biotin (referred to as MD1003) for nine months.


None of the patients taking a placebo reported improvements. After two years, 15.4 percent of the treatment group demonstrated less disability. According to professor Ayman Tourbah:14


“Full results of the MS-SPI study are especially remarkable. This is the first time that a drug has reversed the progression of the disease in a statistically significant proportion of patients.


In addition, if we look at the mean Expanded Disability Scale (EDSS) change, the data compare very favorably with all previous trials that looked at the same endpoint. Almost no progression was observed in patients treated with MD1003 for 24 months, and this has never been observed before …


Results … point to the fact that targeting neuron and oligodendrocyte metabolism represents a promising and novel disease modifying therapy approach in progressive MS, particularly in patients with a not-active progressive disease.”


Beware: Biotin Supplements May Alter Thyroid Tests


For all its benefits, there are drawbacks to biotin supplements that you really need to be aware of. As it turns out, taking a biotin supplement could throw off your thyroid test results, producing false highs or lows. As reported in Endocrine News:15


“The physician had been treating the patient’s hypothyroidism successfully with levothyroxine for some time, when suddenly her free T4 levels spiked despite a normal thyroid stimulating hormone (TSH) level.


The physician referred the patient to [Dr.] Cary N. Mariash, professor of clinical medicine at Indiana University in Indianapolis, where additional laboratory tests had inconsistent results: her free T4 and total T3 were elevated, but her total T4, T4 index and TSH were normal.


Fortunately, Mariash could clear up the confusion by asking the patient a simple question: ‘Are you taking biotin?’ Yes, she replied, she had recently started taking 10 mg a day in hopes of improving her hair and nails.


Her tests returned to normal when she stopped taking biotin. The problem had nothing to do with the patient’s thyroid — the biotin was interfering with the tests.


Mariash presented this case at the recent International Thyroid Congress because he has recently encountered several patients whose abnormal thyroid test results were caused by taking biotin and ‘most endocrinologists don’t know about this problem.'”


If Thyroid Test Results Are Mismatched to Clinical Observations, Consider Biotin Interference


The ramifications of this kind of test result interference could be severe. As noted by Dr. Carol Greenlee, an endocrinologist in Colorado, people may be treated for hyperthyroidism, Grave’s disease or even cancer, even though they do not actually have a thyroid problem — they’re simply taking large doses of biotin, which is throwing off the test results.


The reason for this discrepancy in the test results is related to the fact that most immunoassays rely on biotin–streptavidin attraction, and when your blood sample contains mega-doses of biotin, it interferes in this process, rendering the results either artificially high or low. According to Endocrine News:


“In the case of competitive immunoassays — usually used for low molecular weight targets (such as T4, T3 and cortisol) — biotin interference causes a falsely high result. In immunometric (sandwich) assays, it gives a falsely low result.


Other characteristics of the assay can also make a difference. For instance, a longer incubation time increases the opportunity for interference. Different assays for various analytes, even from the same manufacturer, can therefore vary in their susceptibility to biotin interference …


[Co-director of the endocrine laboratory at the Mayo Clinic, Dr. Stefan] Grebe says it may fall to the physician ordering the test to be vigilant: ‘When your lab results don’t make sense in terms of the clinical picture, or in terms of the constellation of lab results you have received, you should always think first of an assay interference — one of which is biotin — before you think of really exotic reasons for this to have happened, such as TSH-secreting pituitary tumors.'”


The remedy is simple. Since biotin is water-soluble, it flushes out of your body fairly quickly. Simply avoid taking any biotin supplements at least a day or two before your thyroid test to ensure accurate results. Biotin does not actually alter your thyroid hormones, it only affects the test results, so it’s not contraindicated for thyroid health in general.


Dietary Sources of Biotin


Also, the concern with biotin altering test results refers to high-dose biotin supplements only, not food, and since biotin is readily found in many foods, this is your best bet if you believe you need more of it. That said, biotin supplements are, in and of themselves, quite safe, even at the mega-doses used in MS studies, which used upwards of 300 mg per day.


There are two forms of biotin found in food: free biotin (found in plants) and protein-bound biotin (found in protein-based animal foods). Your body can use either of these forms, but the free version is more readily absorbed as it does not need to be converted into a bioavailable form. Foods high in free biotin include:16,17


Sunflower seeds

Green peas and lentils

Walnuts and pecans

Carrots, cauliflower and mushrooms


Protein-bound biotin is found in:


Organic, free-range/pastured eggs yolks

Organ meats such as liver and kidneys

Dairy products such as milk, butter and cheese (ideally organic raw milk from grass-fed cows)

Seafood (just make sure it’s low in mercury and other contaminants, and wild caught, not farmed)

Pastured egg yolk is one of the best source of biotin, yet many warn against eggs, for the fact that the egg white contains avidin, a glycoprotein that binds to biotin. The idea is that eating egg whites could potentially lead to a biotin deficiency. However, cooking the egg white will deactivate the avidin, making this a non-issue. (Biotin, on the other hand, is unaffected by cooking.)


Moreover, if you consume the whole egg (both yolk and egg white) there is more than enough biotin in the yolk to compensate for the avidin binding, making biotin deficiency a highly unlikely outcome of eating eggs. On the other hand, if you regularly consume egg whites only (perhaps tossing the yolk for fear of cholesterol and fats), you really are putting yourself at risk for a biotin deficiency unless you eat a lot of other biotin-rich foods or take a biotin supplement.


So to be clear, I recommend eating the whole egg. Not only will this give you plenty of biotin, but egg yolks also contain valuable fats, cholesterol and protein needed for optimal health.


Please share with family and loved ones, and as always call and make an appointment for all your concerns about your healthcare.


Health and Wellness Associates

Archived JM


Foods, Uncategorized

Lemon Meringues Pies In A Jar


Lemon Meringues Pies in a Jar



Crumble Base


3/4 cups plain flour or gluten-free plain flour

1 tablespoon granulated stevia

1/2 teaspoon ground ginger

1 teaspoon vanilla powder

50 g cold unsalted butter, diced

3 tablespoons water

Lemon Custard


6 egg yolks (reserve 2 whites for Meringues)

1 egg

1 1/2 tablespoon granulated stevia

2 lemons, grated zest and strained juice

100 g unsalted butter


2 egg whites (reserved from Custard)

2 tablespoons rice malt syrup



Preheat oven to 160°C/325°F/Gas Mark 3 and line a baking tray with baking paper.

  1. Make the Crumble Base


To make the crumble base, start by throwing all the ingredients except for the water into a bowl or a food processor. Pulse with the food processor or rub with your fingers until the mixture resembles fine breadcrumbs. Add the water and continue to work the crumbs until small, chunky pieces of dough start to form. Spread them out on the prepared baking tray and bake for 15 minutes or until golden. Remove from the oven and allow to cool before processing again into rough crumbs. Leave the oven on.

  1. Make the Lemon Custard


While the crumble chunks are baking, make the lemon custard. Place the egg yolks, egg, and stevia in a dry, heatproof bowl set over a saucepan of simmering water (the water should not touch the base of the bowl, and the bowl should fit snugly over the saucepan). Whisk until the stevia is dissolved and the eggs are lightly beaten about 30 seconds. Add the lemon zest and juice and continue to whisk for 5-8 minutes, or until the custard is thick enough that when you draw a line with the whisk the line stays.

Remove the bowl from the pan and set the custard aside to cool slightly. Once cool enough to touch, add the butter and whisk until melted through.

  1. Make the Meringue


To make the meringue, in another dry bowl whisk together the egg whites and syrup until stiff peaks form – a good test is to turn the bowl upside down for a couple of seconds (carefully at first!) and if the meringue stays in the bowl, it’s ready.

Assembling in the Jars


Place 1/3 cup of the crumble in the base of each jar. Top each base with about 1/4 cup of the lemon custard and a good dollop of the meringue, to about the neck of the jar. Place the jars on a baking sheet and bake for 10-12 minutes or until the meringue tops are starting to turn golden. Serve warm or cool, or screw on the lid and tote.



You’ll need six 250mL mason jars for this recipe. The remaining 4 raw egg whites can be stored in the fridge for a few days, covered with cling film, or frozen. They are perfect for egg muffins, omelets, and scrambled eggs.

Health and Wellness Associates




Foods, Health and Disease, Uncategorized

The Anti-Inflammatory Drink You Do Not Want to Be Without.


The Anti-Inflammatory Winter Tonic You Can’t Live Without

‘Tis the season of cool days and warm drinks! This comforting and healing golden milk is a recipe centuries old, but tweaked for today’s market.  This recipe not only taste great, but are also good for you. This turmeric tonic is the perfect beverage to sip on when you have a cold or if you are looking for an anti-inflammatory boost.

I know what you are saying, “Here she goes again with another Tumeric solution”   Yes, I am!

Now ask the question, “Why should be drinking this?”   Everyone!


If you do not like this drink, sprinkle a small amount of turmeric in your coffee, or hot chocolate made with almond milk.





3 cups unsweetened almond milk

1 inch piece turmeric, grated

1 inch piece ginger, grated

1/2 teaspoon cinnamon

1/2 teaspoon nutmeg

1/2 teaspoon freshly ground black pepper

1 dropper of stevia or powder form to taste

Step 1


Add all of the ingredients into a medium saucepan and warm over low heat for about 15 minutes or until warmed through, stirring occasionally.


Step 2


Strain and enjoy with friends!

Health and Wellness Associates



Foods, Uncategorized

Who Should Be Eating Beans?


Who Should Be Eating Beans?


I recommend people eat some beans every day.

Not only do they protect against colon cancer,

they stabilize blood sugar and help you feel full.

There are a variety of beans to choose from:

chickpeas, black-eyed peas, black beans, lima beans,

pinto beans, lentils, red kidney beans, cannellini beans and many more.

They can be flavored and spiced in lots of interesting ways.

Add beans to soups, salads, dips, burgers and even spaghetti sauce.

If you use bean from a can, which is fine, please make sure that the beans

are always washed and drained, and cooked before using.

The discard is not good to consume.

Also, the only bean safe for children under the age of 12 (approximately),

are lentils.  All other beans need to be washed, and mashed and cooked

before giving to children.  Adding tomatoes to the beans while they cook,

is always best, it breaks down the outer coating of a bean which is too rough

on their intestinal tracts.

Remember; having gas is not a normal, natural thing to have.  If you experience

gas after consuming beans, your body is telling you that you are having a hard

time digesting them.  Try preparing and eating them as the instructions for

children says.

Message us with your questions, or call us with your concerns.


Health and Wellness Associates




Health and Disease, Uncategorized

Cold and Flu Season


Cold and Flu Season


With the cold and flu season in full swing, fortification with vitamin C is one of the most effective and potent methods for dodging illness. And yet, this well-known nutrient is often overlooked as an outstanding anti-aging, cancer-destroying, disease-busting and mood-boosting addition to the diet. To encourage health throughout the winter and beyond, consuming foods which naturally supply high levels of vitamin C is a smart move.


Likewise, have a look at the following list from the Global Healing Center which offers further examples of vitamin C-rich foods:


◾Acerola cherry



◾Black currant


◾Brussels sprouts





◾Red and yellow bell peppers

◾Herbs (cilantro, chives, thyme, basil and parsley)

◾Leafy greens (especially kale, mustard greens, watercress, chard and spinach)


For highest nutritional benefit, always consume organically grown produce and only cook lightly to retain delicate nutrients. Better yet, enjoy fruits and vegetables raw. For herbal teas, try a cold-infusion.


If you have any questions please contact us and we will be happy to help.  You can also write in a question, or message in a question, and we will address it with a posting.

Health and Wellness Associates



Lifestyle, Uncategorized

Boys and ADHD


Over 20% of our boys have been diagnosed with ADHD!

That is one out of every 5 teenage boys have been prescribed

a drug for ADHD.  42% of boys between the ages of 4 and 17.

Most children diagnosed with ADHD, are showing signs of hyperactivity

from food intake, yet psychiatrist continue to prescribe.

More boys on Medicaid or Children’s Health Aid, are diagnosed

53% more than children with private health care.

Don’t let this happen to someone you know.


You may not know this but, when you apply for a job, the new insurance

Company can do what they call a peer review, and they will determine if

Your son, or daughter is a good candidate to be hired.  If they see that they

Have taken any ADHD drugs, they might have a harder time finding a job.


Health and Wellness Associates



Foods, Uncategorized

Slumping between Meals?



Suffering between meal slumps?

Recharge with the Chinese energy tea!

Oolong, a mildly flavored brew, delivers a surge of energy – especially when sipped right after breakfast and lunch. The polyphenols in the tea help your body change food into fuel faster to rejuvenate you instantly. Plus, it prevents blood sugar spikes, so you avoid an energy crash later.

Please do not drink this tea if you are being treated for high blood pressure.  All herbal teas should be considered medicinal.  They are made from the same chemicals that prescriptions are made from.  If you have any questions about mixing your herbal teas with medications you are taking, please call us.


Health and Wellness Associates