Foods, Uncategorized

Poisson Cru


Poisson Cru

Although this recipe specifies tuna, feel free to use other fresh seafood, such as salmon, sea bass, snapper, scallops, or shrimp. If you like things spicy, add jalapeño seeds to your ceviche.


  • 1 pound (lb) of fresh tuna, cut into half-inch dice (see note)
  • 1.5 tsp of kosher salt
  • 2 tablespoons (tbsp) of fresh lime juice
  • Black pepper
  • Half a cup of coconut milk
  • Half a cup of finely diced mango
  • One red jalapeño, seeded and sliced thin (optional)
  • One small shallot, sliced into thin rings
  • One-quarter of a cup of fresh cilantro leaves, coarsely chopped
  • One-quarter of a cup of fresh mint leaves, coarsely chopped


  1. Combine tuna and lime juice in a medium bowl and toss to thoroughly combine. Add remaining ingredients, toss to thoroughly combine, and serve.

Nutrient analysis per serving:

Calories: 250; Total fat: 12 g; Sat fat: 7 g; Trans fat: 0 g; Cholesterol: 45 mg; Sodium: 770 mg; Total carbohydrate: 7 g; Dietary fiber: 1 g; Protein: 27 g

Serves four


Health and Wellness Associates




Foods, Uncategorized

Homemade Museli


Homemade Museli

Adding a variety of dried fruits, nuts, and spices to your whole-grain cereal is an easy way to incorporate whole grains and fiber to your morning meal. You can even prepare a large batch of dried muesli ahead of time and store it in a tightly sealed container so that you can always have a hot, nutritious breakfast ready to go!


  • 1 teaspoon (tsp) of cinnamon
  • 2 cups of old fashioned steel oats
  • Half a cup of golden raisins
  • Half a cup of red currants
  • Half a cup of unsweetened flaked coconut
  • One-quarter of a cup of almonds, slivered
  • One-quarter of a cup of walnuts, chopped


  1. In a medium bowl, combine oats, currants, raisins, coconut, almonds, walnuts, and cinnamon.
  2. Stir ingredients until they’re well mixed. Store muesli in an airtight container. (It can be stored for several months.)

Microwave Instructions

Combine half a cup of muesli with 1 cup of water and add a dash of vanilla, if desired. Microwave on high for three minutes. Top with half a tsp of ground flaxseed.

Stovetop Instructions

Bring 1 cup water to boil for each serving of muesli. Stir in muesli. Simmer three to five minutes over medium heat, stirring occasionally. Add vanilla, if desired and half a tsp of ground flaxseed per serving.

Nutrient analysis per half-cup serving of dry cereal:

Calories: 229; Total fat: 10 g; Sat fat: 3 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 0 mg; Carbohydrates: 33 g; Fiber: 7 g; Sugar: 12 g; proteins 6g


Health and Wellness Associates




Foods, Rx to Wellness, Uncategorized

Sodium: Myths and Facts


Know Your Sodium Myths & Facts


Did you know that 30% of Americans are currently living with the silent disease high blood pressure? In fact, half of those with high blood pressure do not have it under control and 30% of people with it do not even know they have it! Even if you do not have high blood pressure, most people are consuming way too much sodium. While it may not present itself as a problem today, too much sodium can lead to high blood pressure and kidney disease, and once you have high blood pressure, you are at increased risk of heart failure, stroke, vision loss, and kidney disease.

Get your facts straight about sodium so that you make sure you are on the right path to a healthy life!

Myth: You can tell what foods are high in sodium because they taste salty.

Many times, when I am conducting a taste test, people think that their sugary cereal has minimal sodium. When comparing products, most people get it wrong. The same can be said about the amounts of added sugar. You cannot always taste the sodium found in products.

Did you know that sodium is commonly used as a preservative? Sodium helps preserve foods because it can kill off many harmful bacteria. When a food item is concentrated with sodium, certain bacteria are unable to thrive, allowing perishable foods to last longer (as long as they are refrigerated).

Sodium also allows the taste and quality to last longer, improving a product’s overall shelf-life. Check out the packaging of any processed foods, such as cereals, crackers, breads, or chips. Many people are surprised when they read the labels. Your sugary cereals are likely loaded with sodium. If you are reading the nutrition facts table, make sure that your total snack has less than 200 milligrams (mg) of sodium and that your total meal has less than 400 mg to 500 mg of sodium.

The worst types of foods include processed foods, such as pizzas, deli meats, soups, sauces, and cheese.


Fact: Most of the foods we eat contain too much sodium.

Unfortunately, we live in a society that thrives on convenient and quick meals and snacks. That means higher consumption of processed foods and lower consumption of homemade meals.

Ready-to-eat meals and snacks are loaded with ridiculous amounts of sodium. A single meal may even contain more than your recommended daily intake (RDI). Not only is sodium used for flavoring, but it is also used as a preservative. Unfortunately, this is the reason why people’s sodium intakes are through the roof, resulting in high blood pressure and increased risk of heart disease.

Your best bet is to consume whole foods and to be in control of your food preparation. Cooking can be quick, easy, fun, and tasty, but most importantly, it is almost always more healthful. You are in control of what goes into your dishes.

Myth: Food does not taste good without salt.

You would be surprised by the many ways in which you can add flavor to your dishes without reaching for that salt shaker. The vast variety of herbs and spices make your choices limitless. If you want something sweeter, consider using cinnamon or vanilla, and for spiciness, use chili powder or cayenne pepper. Try pepper or garlic instead of salt; just be careful to refrain from garlic salts, as these are just as high in sodium as regular salt.

Herbs also add a nice array of flavors and can give your dishes a potent kick by using a small number of dry ones or by using freshly chopped herbs. Do not be afraid to experiment. You will be pleasantly surprised as to how these flavors can make your mouth water.

You have heard me preach about TUMERIC.




Fact: Eating too much sodium can be harmful to your health.

About 20% of adults have high blood pressure and almost 30% of those cases are as a result of too much sodium! People are consuming more than 3,400 mg of sodium daily. The recommended intake for sodium is about 1,500 mg with a maximum amount of no more than 2,300 mg daily. That means that most people are consuming more than 1,000 mg above the maximum recommended levels.

Consuming such high levels of sodium can lead to several health complications, such as high blood pressure, which is a risk factor for heart disease. Additionally, it can be detrimental to your kidneys—especially for people with diabetes.


Myth: I don’t have high blood pressure, so I don’t need to watch my salt intake.

You always need to be ahead of the game when it comes to your health. It is important to make sure that you have a healthful, balanced diet that is rich in vegetables and fruits, whole grains, lean protein, and low-fat dairy in order to prevent many debilitating diseases such as heart disease, diabetes, and cancer. It is just as important to watch your salt intake to prevent high blood pressure and any health ailments that may come your way as a result of not taking preventative care of yourself.

It is easy to not have to worry about things while you are healthy, but that is the most important time to stay on top of it all. You want to maintain that health; therefore, you want to ensure that you watch your eating habits and participate in regular physical activity in order to prevent your health from deteriorating.

Fact: Kosher salt, sea salt, gourmet salt and smoked salt all have about the same amount of sodium as table salt.

Many people seem to think that one kind of salt is healthier than the other. To be honest, it is all about your own taste preferences. They all contain similar amounts of sodium, provide the same nutrients, perform the same functions, and can have the same effects on your health. Do not let anyone try to convince you otherwise.


Iodized salt is a must to have.  It is the only food that is iodized and this is important for normal thyroid function!


Health and Wellness Associates


  1. Carrothers


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Health and Disease, Uncategorized

What You Should and Should Not Eat When You Have Rheumatoid Arthritis


What You Should & Shouldn’t Eat to Reduce Your Risk for Rheumatoid Arthritis


Rheumatoid arthritis (RA) is a debilitating disease that affects your joints and their functioning. It can include swelling and a lot of pain, specifically in your hands and feet. RA is a chronic autoimmune inflammatory disease affecting approximately one percent of the population. It mostly affects the small joints, slowly eroding the cartilage and bone, and leading to permanent deformity. It can actually lead to moderate disabilities within two years of diagnosis. Unfortunately, 10 years after being diagnosed, about 50% of people are unable to work. It also lowers your life expectancy by up to 18 years and leaves the majority of sufferers permanently disabled after 20 years. It is a progressive disease caused by both cultural and environmental factors, and it affects women two to three times more often than men. Most people are diagnosed between the ages of 30 and 55, so it is never too early to start preventative action.

Many foods provide health benefits against RA, but your overall weight status is also an important factor. Those who are overweight or obese put added pressure on weight-bearing joints. Since more than 50% of adults are overweight or obese, RA can seriously impede their quality of life. On the other hand, as you age, it becomes more difficult to maintain your weight, as your appetite is poor, so your weight may drop. Having a body-mass index (BMI) that is too low can lead to a poorer functional status. This means if you are too thin, Arthritis will get worse faster!

While dietary recommendations can help prevent or alleviate symptoms, there is conclusive evidence demonstrating that diet can play a modifiable role in the outcome.

When you put the wrong type of gas in your car, it will not run correctly.

 If you put the wrong foods in your body, it will not move correctly.

The following are recommendations of the best foods to consume or avoid that are likely to play role in helping prevent the negative effects that RA may have on quality of life. Of course, it is always in your best interest to consume a healthy diet, which will also help reduce your risk of disease.

Recommended Foods to Eat


You have probably heard that an apple a day keeps the doctor away. Apples are richin many different types of antioxidants, including one called “anthocyanin.” This compound has been shown to have powerful anti-inflammatory properties that can aid in preventing arthritic flare-ups and painful side effects. Apples are rich in many nutrients, including vitaminC. While studies have yet to conclude whether high amounts of fruits (and specifically antioxidant compounds) decrease your risk of RA, they have been known to lower overall levels of inflammation.


Cherries are similar to apples in that they also contain an abundance of excellent nutrients and antioxidants. Their RA-fighting power may help reduce the pain and swelling that result from inflammation. Some studies have shown relationships associating lower risks of RA and inflammation with increased consumption of fruits, like cherries, that are rich in antioxidants and vitamin C. In fact, cherries have been shown to reduce inflammatory markers such as your C-reactive protein (CRP) level. However, not all results are significant for each person.  Your body may have other needs than the person next to you.



What a hearty way to start off your day: a bowl of oatmeal with some cherries on top! Oatmeal is a heart-healthy ingredient in many delectable dishes, such as cereal, cookies, muffins, and even chicken breading. This is because it is a whole grain that is rich in many nutrients, including fiber. Fiber has been shown to play a role in reducing CRP levels in your blood. Furthermore, it may help reduce other inflammatory biomarkers. It is definitely recommended that a diet include at least 25 grams (g) of fiber for women aged 19 to 50, 21 g for women over 50, 38 g for men 19 to 50, and 30 g for men over 50.

We are talking Steel Oats, not Quaker Oats.


Yogurt & Milk Products

Most dairy products, such as yogurt and milk, are artificially fortified with vitamin D, which should decrease the development of several autoimmune diseases and even reduce the risk of RA. But they are not talking about the commercial milk that you buy at a grocery store in most of the United States and Canada.  They are talking grass fed cows.  Which is what is only sold in European countries.

For instance, a prospective study following 41,000 women aged 55 to 69 found that those with increased vitamin-D intake had a lower risk of RA. Taking vitamin D is a better option for some, but you cannot take vitamin D alone, and there are many different kinds of Vitamin D to take.  So, if you need help, call us!

Further, an observational study of 957 Irish adults over 60 evaluated vitamin-D levels and inflammatory biomarkers. It was found that those who were vitamin-D deficient had a higher level of these inflammatory biomarkers and were at increased risk of heart disease and RA.

Fatty Fish

Fatty fish, such as salmon, mackerel, and herring, are rich in omega-3 fatty acids and play a protective role against several chronic diseases, such as heart disease and cancer. One of the enzymes that is responsible for inflammation and pain is called “COX-2.” Omega-3 fatty acids play a role in reducing COX-2 enzymes from being active and thus help decrease overall inflammation—especially among inflammatory compounds that are involved in RA development.

Omega-3 fatty acids help prevent an inflammatory response leading to inflamed joints and, as a result, reduce the swelling and pain.

In a review of several studies, it was found that omega-3 fatty acids may have a beneficial role for those with RA. Most studies showed improved clinical symptoms of patients, including number of tender joints, the duration of morning stiffness, and overall decreased pain. There have been mixed results in studies of whether a combination of omega fatty acids is beneficial. However, research shows that long-term consumption can help reduce overall risk for RA, as well as other chronic diseases, such as heart disease. Consume two servings per week of omega-3-rich fish to help keep your heart, brain, and joints healthy!

Not only do fish have an abundance of omega-3 fatty acids, they are also a great source of vitamin B6, which plays a role in breaking down homocysteine. If you have high levels of homocysteine, you put yourself at a much higher risk for heart disease. Vitamin B6 is necessary to keep levels of inflammatory markers down. Low vitamin B6 is associated with increased levels of CRP, and thus, increased inflammation. Unfortunately, low levels are not a result of poor intake or lack of nutrient supplements. In fact, they may not even be due to an unusually high breakdown of the vitamin (catabolism). Its mechanism is not 100% clear, but it is understood that low levels are a result of the overall state of inflammation. Therefore, in order to reduce the risk of chronic inflammation, boosting your B6 levels by increasing your intake may be beneficial. Besides fish, you can find vitamin B6 in foods such as meat, poultry, legumes, non-citrus fruits, fortified cereals, and soy products.

Cooking Oil

Olive oil, coconut oil, sesame oil are a few of the cooking oils that have been shown to have similar effects as nonsteroidal anti-inflammatory drugs (NSAIDs), which are more commonly known as aspirin or ibuprofen. These work on the COX-1 and COX-2 enzymes and reduce their production in or order to reduce inflammation and overall pain. About 3.5 tablespoons (tbsp) of a good cooking oil can have the equivalent effect of 200 milligrams (mg) of ibuprofen.

While studies have shown inconclusive results on olive oil itself, consuming olive oil in place of other unhealthy fats, such as saturated fats or fats that are abundant in omega-6 fatty acids, can reap many health benefits. Olive oil is rich in antioxidants and monounsaturated fats. It has already been shown to have anti-inflammatory effects in other diseases, such as cancer and heart disease, and it may even have a protective role in reducing the risk of RA.

A study done at Standford University has shown that there are no real olive oils in the United States.  They are all fake olive oils.


Red Wine

While I am not one to endorse regular alcohol consumption, drinking in moderation may have several health benefits. You may have heard that red wine is abundant in some great nutrients, such as antioxidants, which include resveratrol. Enjoying just one glass of wine can help you clear your mind and relax you, since it has been shown to lower the production of enzymes that are responsible for increasing inflammation. In other words, extensive research has been performed on the effects of alcohol, and it has been found that by reducing inflammation, it reduces your risk of developing RA.

A research study found that those with a low to moderate consumption have a reduced risk of RA, but the protective effects were not found in those with high consumption. It is safe to consume about 15 g of alcohol per day, which is equivalent to one standard alcoholic beverage.

Recommended Foods to Avoid

Vegetable Oil, Corn Oil & Canola Oil

One study evaluating the beneficial effects of omega-3 supplementation recommended that people minimize their intake of omega-6 fatty acids. While symptoms such as joint pain were not shown to be reduced, inflammatory markers were lowered.

Unfortunately, omega-6 is a major component of vegetable oils. Omega-6 has been associated with increased activity of the COX-2 enzymes. This means that there will be more joint inflammation leading to increased joint pain and swelling—something you definitely want to avoid. While a modest amount (a couple of tablespoons) may promote good health, excessive amounts may be detrimental—especially if you are suffering from RA.

Vegetable oils are still recommended as the better option for cooking over saturated fats such as butter. However, try to limit your intake of foods that are abundant in omega-6 fatty acids, such as cooking oils, processed foods, and fried foods. Long-term effects of limiting omega-6 fatty acids may be beneficial—especially for other health ailments, such as heart disease.

Red Meat

Limiting your servings of red meat may be beneficial in reducing symptoms of RA. We already know that having reduced amounts of red meat decreases your risk for diseases such as cancer and heart disease, but it may also help reduce risks for inflammatory diseases, such as arthritis.

One study evaluating over 25,000 individuals between the ages of 45 and 75 found that those who developed RA ate more red meat compared to those with no arthritis who ate less red meat. Red meat is also a very good protein source.

It is not certain whether high-protein diets may have debilitating effects on symptoms, and current evidence has been shown to be inconsistent. Some studies have shown that high levels of protein intake significantly increase inflammation, which can lead to increased joint pain. One study found that those consuming lower amounts of calories from protein compared to overall calorie intake showed a lower risk of RA. However, the protein source was not significant.

While red meat is an excellent source of protein, it is also a great source of iron. While iron is a significantly essential mineral, too much of it has been shown to increase inflammation. Since the research is limited in this area, you should consider other sources of protein and iron in order to protect your joints and your heart and avoid inflammation.



Coffee is one of the most consumed beverages worldwide. It is also quite the controversial drink as to whether it is detrimental, beneficial, or has no bearing whatsoever on your health. Three studies performed in the U.S. found that coffee was not detrimental for those at risk for RA, whereas a Finnish prospective study found that those consuming four or more cups of coffee daily compared to those consuming three or fewer had a higher risk of RA.

While the verdict is still out as to whether caffeine has a negative impact on your risk for RA, researchers

found that consuming caffeine may intervene in the effectiveness of methotrexate, which is a drug that is used to manage RA symptoms. Israeli researchers investigated 39 individuals over a three-month period and analyzed their symptoms and diets, including caffeine intake. It was found that those consuming the highest amount of caffeine had the least improvement in morning stiffness and joint pain compared to those with the lowest intake. It was determined that consuming 180 mg of caffeine can impede the effects of the drug.

For regular coffee drinkers, moderation is key. One cup per day, which contains about 120 mg, likely will not cause any harm. Research is still very scarce in this area, and unfortunately, there is no strong conclusive evidence supporting the role of dietary interventions.

Furthermore, those with RA are at an increased risk of death as a result of an increased risk of heart disease. It is not well understood why this may be, since some risk factors, such as high cholesterol levels, have been found to be lower in those with rheumatoid arthritis compared to healthy individuals.

Of course, it is always best to take preventative actions, even if there is a limited chance that it may be beneficial, because there is no downside to incorporating healthy, nutrient-rich foods in your diet.

You have only been given one body, that is unique, and different than anyone else’s.  So, what works for you may not work for another.  Please call us or write to us and let us help you work out a personalized health care plan just for you.


Health and Wellness Associates


  1. Carrothers


Health and Wellness Associates on Facebook.


Foods, Health and Disease, Uncategorized

Thyroid Boosting Smoothie


Thyroid Boosting Green Smoothie


Everyone over the age of 40 has thyroid issues.  99% of the population!

This is a smoothie that you can have everyday.  Most smoothies with fruit and fruit juices, are not meant to have on a daily basis.

This smoothie is filled with three basic ingredients that help regulate thyroid hormones: tyrosine to boost the thyroid hormone, greens to activate the thyroid hormone, and antioxidants to reduce inflammation in the body. Now you can create your own customized thyroid smoothie, all with the click of a blender!


1 tbsp tyrosine (sunflower seeds or flax seeds)

1 cup greens (kale, watercress, or spinach)

1/2 cup antioxidants (frozen raspberries or blueberries)

1 cup water


  1. Place preferred tyrosine base, green base, and antioxidant base into blender.


  1. Add water and blend until desired texture is reached.


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