Diets and Weight Loss, Foods, Uncategorized

Low Carb Quick Chocolate Almond Ice Cream


Low Carb Quick Chocolate Almond Ice Cream




2 tablespoons sliced almonds

1 cup heavy cream

1/2 cup sugar substitute (recommended: Splenda)

1 teaspoon no sugar added vanilla extract

1/8 teaspoon no sugar added almond extract

1 tablespoon unsweetened cocoa powder

2 tablespoons whole milk ricotta cheese




Preheat oven to 350 degrees F.


Spread almonds out on a sheet pan and bake for about 5 to 7 minutes until just golden brown. (Watch them carefully as they can burn easily.) Remove and cool.


With an electric mixer on high, whip the heavy cream in a bowl just until frothy and add in the sugar substitute, extracts, cocoa powder, and ricotta cheese. Continue to whip on high until peaks form. Be careful not to over-whip, or cream will break.


Fold in toasted almonds. Using a 3-ounce ice cream scoop, place 1 scoop each in a champagne glass and freeze as “faux” ice cream or serve refrigerated as a parfait. If desired, garnish with low carb whipped cream, toasted almonds, a strawberry fan, cocoa powder, and a sprig of fresh mint.


Health and Wellness Associates



Diets and Weight Loss, Foods, Uncategorized

Low Carb Key West Crab Cakes with Mustard Sauce


Low Carb Key West Crab Cakes with Mustard Sauce




1 pound blue crabmeat

1 tablespoon small diced red bell pepper

1 tablespoon small diced green bell pepper

1 tablespoon finely chopped fresh parsley leaves

1 tablespoon heavy mayonnaise

2 eggs

1 tablespoon baking powder

1 tablespoon Worcestershire sauce

1 1/2 teaspoons Maryland-style crab seasoning (recommended: Old Bay)

2 tablespoons canola oil


Mustard Sauce, recipe follows

Mustard Sauce:

1/4 cup heavy mayonnaise

1/4 cup Dijon mustard

1/4 teaspoon fresh lemon juice

Mix all ingredients together in a small bowl. Refrigerate until ready to serve.




In a large bowl, mix all ingredients, except oil and Mustard Sauce until blended. Heat oil in a large skillet over medium-high heat. With a tablespoon, carefully spoon poker-chip size mini-cakes into the pan. (The batter will be very loose since there are no bread crumbs, but once the egg in the mix starts to cook they will hold together fine.) Cook on 1 side until firm, about 2 minutes, and then flip and cook for about 1 more minute. Cook in batches as necessary. Serve hot with mustard sauce.


Health and Wellness Associates





Diets and Weight Loss, Health and Disease, Uncategorized

Choose Something Else, Your Body Will Thank You.


Choose Something Else, Your Body Will Thank You


How to Eat Healthy When You are on the Road


For health conscious individuals, eating out at restaurants has always been tricky.  Today, more and more places are beginning to provide organic and nutrient dense options.  One of the biggest challenges people have as they begin to lead a healthier lifestyle has to do with social outings and restaurants.   This article will give you some insight on how to eat healthy when you are on the road!

When you are trying to live a gluten-free, organic lifestyle there are some social repercussions.  You can get around these challenges by doing your research and planning beforehand, asking the right questions and choosing wisely.  Here are some tips to get the most out of your meals away from home.

Planning Ahead is Crucial:


Planning ahead is really critical for eating healthy while traveling.  This means researching restaurants and grocery stores in the area you are traveling through.  You can do a google search using keywords like “gluten-free,” “organic food,” “grass-fed,” “raw food,” etc.  You can also go to websites like to search for the healthiest places in the area you are traveling too. It is also a great idea to look at online reviews of different restaurants you may be going too.  You can find helpful reviews on sites like Yelp, Chowhound, TripAdvisor and Urbanspoon.

This will give you a view of other people’s dining experience at the place you are looking into. Whether you are meeting up with friends, going on a date or at a family outing it is always a good idea to eat something beforehand so you aren’t starving when you show up.  When we are really hungry we make poor nutritional decisions and become much more susceptible to eating poorly.  So be prepared by either eating something before going out or even bringing some of your own healthy food with you.


Ask a Lot of Questions:


When you go out to eat it is okay to ask the waiter the questions you need to know.  You may want to make sure the food you are eating is organic, GMO-free, gluten-free and/or dairy-free.  You can tell the waiter or restaurant manager that you may have a real dangerous reaction if you come into contact with a certain food item.  That will immediately get their attention and they will be sure to cater to your needs. It is always adviseable to know exactly what you are eating.  So ask questions, avoid things like sauces, soups and dressings that are typically not made from scratch.

These things are usually processed mixtures with multiple toxic ingredients such as industrial seed oils, GMO’s, artificial sweeteners and preservatives.  The server may not know or understand this so don’t make it too complicated on them. It is best to go with clean organic meat if available, good fat sources like avocado slices or guacamole, olive oil and lots of fresh vegetables.  You can always ask for extra veggies or extra avocado, etc. so you will be satisfied after the meal.  Be sure to let the server know you are going to tip really good and they will come through for you.  Of course, you need to step-up and follow through with your end of the bargain and take care of the server.


Choose Wisely:


There may be times where you are at a family member’s home or a place where you just cannot find anything that typically fits into your nutrition plan.  If you know this beforehand, you can obviously eat before going and bring some digestive enzymes with you to help neutralize the damage.  You could also opt to drink lots of water with lemon if available which will help curb hunger and provide anti-oxidants for your system. When it comes to starches, it is much better to choose potatoes, rice or quinoa over breads and pasta.

Try to take as many of the vegetables as are available and load up on the good fats such as any sort of avocado dish that is available, a hummus dip, olive oil or coconut products.  If the meat isn’t organic or wild-caught I would look to avoid this or eat just a real small amount to avoid the concentrated environmental toxins that are in the commercialized meat.


If you need any assistance with your personal health plan please call us and we will help.


Health and Wellness Associates



Sources Available

Rx to Wellness, Uncategorized

Natural Pain Reliever Found in Pain Creams


Natural Ingredient Found in Pain Creams


Capsaicin is an ingredient in many topical skin preparations used to relieve pain. Capsaicin is available as a cream, ointment, stick, pad, gel, liquid, or lotion. It is marketed under many brand names including Zostrix, Icy Hot Arthritis Therapy, Capsagel, and Arthricare for Women.


Here are 10 things you should know about capsaicin:


1 – Capsaicin is the active component of chili peppers.

Capsaicin is an irritant to humans, producing a burning sensation in any tissue it touches.

Capsaicin works by depleting or interfering with substance P, a chemical involved in transmitting pain impulses to the brain. The properties of capsaicin make it an option for relieving pain associated with osteoarthritis, rheumatoid arthritis, and diabetic neuropathy. Capsaicin is used to relieve muscle pain, joint pain, or nerve pain.


2 – Capsaicin is available over the counter.

You do not need a prescription for capsaicin from your doctor. You can find products containing capsaicin in your drugstore for over-the-counter purchase. You should follow the directions given by your doctor or the directions on the label (there are different dosages or strengths of capsaicin available). For pain relief, capsaicin is usually used 3 or 4 times a day. You should rub the capsaicin cream or gel into the painful area until no more cream is visible on the skin.

Wash hands thoroughly after applying capsaicin to other areas of the body.


If the capsaicin was applied for hand pain, however, wash your hands after 30 minutes.


3 – Don’t use extra doses of capsaicin.

Stick to the directions, but if you should inadvertently miss a dose, use it as soon as you remember — unless it’s close to the time of the next dose.


4 – Capsaicin has no known drug interactions.

Though there are no recognized drug interactions with capsaicin, ask your doctor to be sure that you can use capsaicin, and continue to take your current medications.


5 – Capsaicin may cause a burning sensation.

You will likely experience a warm, burning, stinging sensation when you begin using capsaicin. The sensation, which is expected when beginning use, may continue for 2 to 4 weeks. The sensation should lessen the longer you use capsaicin. Reducing the number of daily doses of capsaicin will not reduce the sensation, but it may reduce the pain relief achieved.


6 – Arthritis pain relief is not immediate.

Even with regular use of capsaicin, arthritis pain relief will take some time. Pain relief from arthritis typically is evident 1 to 2 weeks after starting capsaicin. To prevent pain from returning, capsaicin must be continued. However, if pain is not better after using capsaicin for 3 or 4 weeks, talk to your doctor. It may not be worth it to continue.


7 – Capsaicin must be handled with care.

Be aware of what can happen if you get capsaicin in your eyes or on other sensitive body parts because of the burning sensation it causes.

If capsaicin gets in your eyes, immediately flush your eyes with water. To rid other sensitive areas of capsaicin and the burning feeling, wash the areas with warm soapy water. Keep capsaicin out of reach of children.


8 – Some people should not use capsaicin.

There are warnings about using capsaicin under certain circumstances. Before using capsaicin, tell your doctor about:


broken skin

skin irritation

previous allergic reactions to capsaicin, hot peppers, other drugs, dyes, foods, preservatives


pregnancy or current attempts to become pregnant

Also, be aware that capsaicin should not be used by children under two years of age.


9 – Research supports the use of capsaicin for osteoarthritis and rheumatoid arthritis.

A study from 1991 involved 70 osteoarthritis patients and 31 rheumatoid arthritis patients. Patients were instructed to apply 0.025% capsaicin or placebo to painful knees, four times a day. Results revealed that 80% of patients treated with capsaicin experienced pain reduction following two weeks of treatment.


10 – Research also supports the use of capsaicin for osteoarthritis of the hands.

Capsaicin 0.075% was evaluated for osteoarthritis and rheumatoid arthritis in a 4-week study, published in 1992. All of the study participants had significant hand pain and applied capsaicin to their hands four times daily. It was found that capsaicin reduced tenderness and pain in osteoarthritis of the hand patients, but not rheumatoid arthritis patients when compared to placebo.


We have been very successful reversing RA, Rheumatoid Arthritis, osteoarthritis, and many forms of joint pain, so please call us if you need help with any of these conditions.


Health and Wellness Associates




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Foods, Rx to Wellness, Uncategorized

Amaranth! A Super Grain or Oil!


Amaranth!  A Super Grain or Oil!


Amaranth is a grain or oil, that rivals many trendy superfoods when it comes to its nutritional power.


These are our top 10 reasons to make amaranth part of your daily life:


It’s a natural multi-vitamin

Amaranth provides you with many of the vitamins, minerals, proteins and fats that your body needs.


In fact, amaranth actually contains more minerals than most vegetables.


You don’t have to take my word for it, Charlie Pulsipher at can back me up: “Amaranth is a very rich source of minerals like calcium, magnesium, and copper. It is also a good source of zinc, potassium, and phosphorus. These build strong bones and muscles, aid hydration, boost energy, and are vital in thousands of processes throughout the body. Amaranth is also a good source of many essential vitamins too, including A, C, E, K, B5, B6, folate, niacin, and riboflavin. These act as antioxidants, raise energy levels, control hormones, and do much more.”


In addition to that, amaranth contains lots of protein, fiber and amino acids.


It’ll boost your immune system

Amaranth is loaded with powerful antioxidants like vitamins C and E that help your body to fight off bugs.


Many people turn to antioxidants like vitamin C when they are fighting colds or the flu, but getting antioxidants in your diet regularly can help you prevent illness in the first place.


It can help you reach your weight loss goals

Whether you have a lot or a little that you want to lose, adding amaranth to your diet can help you shed those excess pounds.


Interested in the details? lays it out nicely: “Considering that an influx of protein in the diet releases a particular “sated” hormone that suppresses the appetite, eating amaranth grains and leaves can help you remain true to your weight loss goals. The dietary fiber is also bulky in your stomach and reduces your appetite, lowering your likelihood to snack between meals and pack on those extra pounds.”


Amaranth is also a natural source of squalene, which is a strong anti-inflammatory and reducing inflammation can contribute to weight loss. Plus, since amaranth is great for your digestive system and for encouraging your body to detox, it supports weight loss on multiple fronts.


Amaranth is great for your heart

Maintaining healthy blood pressure and cholesterol levels and keeping silent inflammation at bay are important ways to support your heart health. Amaranth does all that, making it very beneficial for your heart.


How does it accomplish this? Amaranth has plenty of fiber, which is known to reduce plaque buildup in your arteries, as well as phytonutrients, which, along with fiber, help to lower bad cholesterol (LDL) levels and balance your blood pressure.


It also has a significant amount of squalene in it, which helps reduce inflammation throughout your body, reducing your risk of heart disease.


It’s better than milk for bone health

It turns out that amaranth has the perfect combination of nutrients for ensuring strong bones.


According to Pamela Durkin at “When it comes to bones, amaranth offers up a payload of minerals renowned for keeping them strong—calcium, magnesium, phosphorus, and manganese. Mother Nature also wisely added high amounts of the amino acid lysine to this mix.


What’s lysine got to do with bone health? Plenty—it helps the body absorb calcium and decreases the amount of calcium lost in urine. Lysine also plays a role in the formation of collagen, a substance crucial for sturdy bones. Furthermore, studies indicate lysine and L-arginine, another amino acid, work together to make bone-building cells more active. “

Amaranth supports your digestive system

Amaranth is high in fiber, which is great for supporting your digestive system because it helps to keep you regular and prevents constipation. It’s also prebiotic, which helps to keep your gut healthy by making it a friendlier environment for good bacteria. Check out this recent blog post to learn more about prebiotics and probiotics for good gut health.


In addition, Amaranth is gluten-free, making it an excellent option for those with gluten intolerances or celiac disease.


It protects your eyes

Amaranth contains lutein, which is excellent for your eyes. Dr. Andrew Weil explains: “There is very good evidence that the lutein in food helps protect against cataracts and macular degeneration, two common, age-related eye disorders. Lutein and another carotenoid, zeaxanthin, form the yellow pigment of the retina and absorb blue light, a harmful component of sunlight.“


Combined with vitamins A and C and beta-carotene, lutein helps to ensure healthy mucous membranes including those around your eyes, which also helps to protect your vision.


It helps prevent birth defects in early pregnancy

Women of childbearing age are encouraged to get plenty of folate (or folic acid, which is the synthetic form) because it prevents neural tube defects during early pregnancy, which affect the spine and brain.


These defects occur very early in pregnancy, which is why it’s ideal to start getting folate at least a month before getting pregnant. Since that can happen at any time, doctors recommend that all women of childbearing age get plenty of it.


Getting enough of this nutrient can reduce the risk of neural tube defects by up to 70%.


Folate is also necessary for DNA creation and repair and for producing red blood cells. Folate deficiency can lead to conditions such as anemia.


Fortunately, amaranth is an excellent source of folate.


Amaranth can give you stronger, shinier hair

There are a number of ways to use amaranth for your hair, from eating it to putting amaranth oil directly onto your hair. It can help to prevent breakage, it adds moisture, it relieves dry itchy scalp and it leaves your tresses healthy and strong from the roots down.


Amaranth contains lysine, which is great for encouraging healthy hair growth and preventing hair loss.


We’ve got a great post all about using amaranth oil for beauty, check it out here.


Amaranth combats oxidative stress

The powerful antioxidants in amaranth help your body to battle the free radicals that can cause other cells to mutate. Free radicals can get out of hand and lead to disease if you don’t take steps to reduce oxidative stress.


There are many causes of oxidative stress, including poor nutrition (too much sugar and processed foods), stress and pollution.


The symptoms of oxidative stress include fatigue, inflammation, inability to sleep or focus, headaches, a compromised immune system, memory loss and more.


Getting lots of antioxidants can help you fight back, as they stop free radical cells from continuing to damage other cells. What gives amaranth the upper hand against oxidative stress is that it contains squalene, which is a particularly powerful antioxidant that rivals even vitamin E for efficiency.


Amaranth: Past and Present

Amaranth was used by ancient Aztec cultures thousands of years ago. They didn’t just eat it, they used it in their religious ceremonies too.


When the Spanish landed in Mexico, they wanted to convert the Aztecs to Christianity. They banned anything that was tied to the Aztec religion. This included amaranth.


As a result, Amaranth was no longer farmed, and it was mostly unknown for many, many years.


Fortunately, it was discovered growing wild and was re-introduced, this time on a more global scale. Amaranth is fairly easy to grow, and once it takes root it can be maintained even in low-water situations, making it an excellent food option in the developing world.


It has become more popular in North America in the last few years and you can probably find it in your local grocery store or bulk store. You might not want to eat it every day though, so what can you do to get the benefits daily, without having to switch to amaranth salads 7 days a week?


Amaranth: Beyond the Grain

What you need is to get your hands on amaranth oil, Perfectly Pressed™ and guaranteed fresh from the dropper.


With as few as 5 drops for every 50 pounds of body weight, you can reap the benefits of this nutritional powerhouse for yourself. You only need a little to get a lot.


There are many ways to use this seed oil, but whether you swallow it or apply it topically, you’ll notice a difference in your health and your overall performance.



Health and Wellness Associates





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