Diets and Weight Loss, Foods, Health and Disease, Uncategorized

Lower Your Blood Pressure with Onions


Lower Your BP with Onions


Lower your Blood Pressure with a daily dose of onions.


In a Spanish study, eating 1/3 cup of onions daily, any kind of onions,


it cut patients blood pressure by 21% in five weeks. Onions are


rich in quercetin, a natural diuretic that lowers pressure by


flushing our excess fluids and salt. Many people stop eating onions


because of bad breath worries, but please put them back in your


diet and make sure any older people put them back in their diets


also, to avoid congestive heart problems.


If you are having any concerns, please call us and ask to set up a consultation.


Picture:  Onion Flower


Health and Wellness Associates








This is What Happens When You Eat 1 tsp. of Sugar


This is What Happens To Your Brain Every Time You Eat 1 Tbsp of White Sugar


For years doctors and health professionals have been telling us that process foods, too many red meats, and sugars are unhealthy for our bodies. However, it wasn’t until much more recently that researchers began to make a connection between nutrition and mental health.


All Food is Not Created Equal


Sadly, only 13% of men and 15% of women are eating enough fruits and vegetables to sustain a healthy body and mind. Substances and additives from processed foods have to go somewhere. Your body absorbs them the same way that it does essential nutrients and vitamins.


However, your body, and most importantly, your brain uses nutrients and vitamins to keep your tissue healthy and your brain functioning at 100%. If those ingredients are replaced with artificial ingredients, hormones, and preservatives, your body has been stripped of one of its most basic functions – keeping you healthy and sharp.


Take processed foods that are high in refined sugar, for example. Research has shown that once the brain takes in processed materials that it cannot use, it is very hard for it to get rid of these materials. Refined sugar is one of these substances.


Your body doesn’t quite know what to do with it, and it can actually cause inflammation of tissue inside the body, which can cause permanent damage. As a result, many people suffer from slowed brain function or cloudiness as well as worsened mood and even depression just from eating an unhealthy snack.


As they say, once and awhile shouldn’t produce any long term effects, but less often is always a better option.


How Food is Linked to Your Mental Health


Since nutrition is one of our body’s most basic needs, folks suffering from mental and physical illnesses may want first take a look at their diet when starting recovery.


Of course, this is not to say that changing your diet will cure all health related problems, but it has been scientifically proven that maintaining a healthy diet can help the body flush out unnecessary toxins and free-radicals as well as improve their mood.


For example, people who abuse drugs for an extended period may experience a huge change in mood and their mental health. This is due to the nature of certain drugs. Drugs like heroin interact with the brain in a way that makes the user feel euphoric by telling the brain to send out a plethora of pleasure-inducing chemicals, like dopamine.


When someone decides to get off the drug, their mental health often plummets because of the instant lack of dopamine in the brain. Their brain essentially “crashes” and doesn’t know how to heal itself just yet. So, in tandem with a stable rehabilitation, proper nutrition can help to restore the brain to its former glory.


Unfortunately for some, permanent damage does occur which may not ever be reversible, but in many cases, a well-balanced diet can truly, positively affect a person’s mental health by boosting their mood and maintaining a healthy balance of good chemicals in the brain.


The Digestive Tract


Another great example that proves how important diet is is the digestive tract. 95% of our serotonin is produced in the digestive tract. Serotonin is a chemical that regulates sleep, our moods, and our appetite.


Millions of nerve cells cover your digestive tract, and these nerve cells are the ones who produce good chemicals, like serotonin – as long as they are healthy. When you eat foods with healthy oils and good bacteria, like yogurt or kombucha, your nerve cells are protected from any nasty things that might interrupt their functions.


However, regular ingestion of foods with preservatives, hormones, and antibiotics can kill the good bacteria in your gut and essentially kill your nerve cells as well. If this happens, those nerve cells aren’t able to do their job, and it can severely affect your mood.


Taking care of your body is just as important as taking care of your mental health – and vice versa. It’s time that we all realize that our body truly is amazing and can heal itself in miraculous ways, but only if we feed it the right ingredients to do so.


If you need a healthcare plan just for you, give us a call and we can accommodate you.


Health and Wellness Associates


Dr. P Carrothers




Health and Disease, Uncategorized

Toxins and Fibromyalgia


An Over-Toxified Body Could Be Causing Fibromyalgia


Are you fatigued or in pain? It may be time to check underlying toxic exposures that create conditions which may be exacerbating how you feel.

We are electrical beings. There are many things in our world today that can deplete electricity.  Causes of depleted electricity can be linked to Fluoride, and medications containing fluoride such as SSRI’s, toxic cosmetics containing aluminum, mercury, and vaccines. Addictions causing a toxic liver can be a cause of depleted oxygen and energy. These include smoking, excessive alcohol, and sugar.  Food choices that can steal our energy and disrupt our hormones are pesticides in processed foods, MSG, Aspartame, HFCS and the SAD diet, all which can lead to increased risk for inflammation and other autoimmunity disorders. According to Science News, chronic fatigue is in our gut and not our head.  A toxic liver and toxic gut will affect all organs without exception. It could deter healing, slow down recovery, cause fatigue, weaken immunity, cause low energy, increase weight gain, depression, and ailments of all sorts including autoimmunity disorders. EMF’s can deplete our energy and disrupt our sleep patterns which continue to stress the mind and body. A high caffeine diet can exhaust adrenal glands.  And finally, deficiencies in Magnesium can steal our energy and oxygen-rich red blood cell count can be low.

There is a blood test called FM/a that identifies possible markers produced by immune system blood cells in people with fibromyalgia. But a diagnosis is really dependent on how you feel. Fibromyalgia includes body pain, fatigue, and insomnia. But Fibromyalgia can also be called a skin condition.  Trigger points are inflamed tissue that’s located just below the skin and is generally especially sensitive to the touch. The pain symptoms of fibromyalgia are believed by many researchers to be related to the fascia of the body. In fibromyalgia, the amount of blood flow to the peripheral tissues (the skin) is substantially reduced.

In layman terms, the immune system within the skin is acting up and this involves the capillaries and small blood vessels. To make matters worst, fibromyalgia is found in our gut. Fibromyalgia pain is found mostly in the back of the head, neck, stomach, hip and knees. Most complaints are chronic headaches and nausea.


But, fibromyalgia is no longer considered to be similar to the arthritic condition. (a disease of the joints) If we were to take a step back -we could possibly find the hidden connections.  There is a mental health concern with fibromyalgia that is not with arthritis. 

Today our children from about age 7 to 10 years old are diagnosed with fibromyalgia.  You may find this shocking. But if we check, it’s no surprise to find that these children can also have a toxic internal environment from a poor diet and lack of movement. They are also stressed. Subsidized school lunches can increase the risk for obesity. Increase wi-fi use can increase toxicities. Being overweight can play a causative role in pain, inflammation, and low energy levels. Secondly, children are prescribed more antibiotics, Ritalin, statins and antidepressants in the last decade. Medications can decrease good gut microbiome, decrease the quality of sleep and cause weight issues.

 Dont ever treat fibromyalgia with another toxin or chemical, such as an unnecessary prescription.  

If you think you have fibromyalgia, and you want to know how to cure this, please give us a call and set up a consultation.


Health and Wellness Associates


Dr P Carrothers






Communal Meals and Recipes great for Family Style Meals


Sharing a meal cultivates a deep sense of comfort and belonging.  It is always better to use your eating time to be with someone else.  Your brain switches gears, and you have to share, and listen to someone else instead of it being your brain talking to you.

Eating together is community, whether you’re with a team of athletes, a group of friends, or family.


Below are some recipes that might work great when having a group meal.


Rustic Lemon Chicken

Roasted chicken is simple to prepare, and the herbs and lemon provide a bright contrast to its roasted flavor.


Makes six servings

Prep time: 10 minutes

Cook time: 70 minutes

6 chicken leg quarters, about 3 lbs. total

Olive oil

5 garlic cloves, chopped

Red-pepper flakes to taste

Coarse salt to taste

½ cup chopped fresh herbs (any combination of parsley, thyme, rosemary, and tarragon)

1 lemon, half of it sliced

Drizzle the chicken thoroughly with olive oil and then rub it with the chopped garlic, red-pepper flakes, and salt. To enhance flavor, allow chicken to rest at room temperature for 30 minutes.


Adjust your oven rack to the middle position and preheat the broiler to high. Place the chicken skin-side up in a roasting pan. Top with half of the fresh chopped herbs and the lemon slices.


Transfer the pan to the oven. (Note that using the broiler will give the meat a nice color and texture, but it will also create smoke, so make sure to vent your kitchen or turn the fan on.) Broil for five to 10 minutes, until the chicken has a crisp finish.


Switch the oven from broil to bake and set the temperature to 375 degrees F. Bake for 60 minutes, or until the meat reaches an internal temperature of 165 degrees F.


Let the chicken cool for at least 10 minutes. Garnish with the remaining fresh herbs and a squeeze of lemon before serving.


Kabocha Squash Mash

Any seasonal variety of squash, including pumpkin, will work with this simple recipe.



Makes six servings

Prep time: 10 minutes

Cook time: 35 minutes

3 lbs. kabocha squash

Olive oil

Coarse salt and pepper to taste

Sprinkle of nutmeg

1 Anjou pear, peeled, cored, and diced

Heat the oven to 350 degrees F.


Split the squash lengthwise, and scoop out the seeds; brush the cut sides with olive oil, then sprinkle with salt and pepper.


Lay the squash cut-side down on a baking sheet and bake for 30 to 35 minutes, or until soft to the touch.


Allow squash to cool slightly, then scoop out the flesh; transfer to a mixing bowl, sprinkle with nutmeg, and mash. Gently fold in the diced pears and season with salt and pepper to taste. Serve warm.


Broccoli Soup With Smoked Trout and Chives

Served hot or cold, this is a simple soup you can enjoy throughout the year. For a vegetarian version, skip the smoked fish and finish it with a splash of good extra-virgin olive oil.


Makes six servings

Prep time: 10 minutes

Cook time: 20 minutes



2 lbs. broccoli crowns

½ cup minced onion

4 cups water

2 tsp. salt

Juice from half a lemon

Salt and pepper to taste



3 to 4 oz. smoked trout fillet, flaked

¼ cup chopped fresh chives

Freshly grated Parmesan (optional)

In a large pot over medium-high heat, simmer the broccoli and onion in the salted water until just tender, about eight to 10 minutes. Don’t overcook the broccoli: It should still be a vibrant green color.


Transfer the cooked broccoli, onions, and liquid to a blender or a food processor and purée in batches until the soup reaches a smooth consistency. Season to taste with a squeeze of lemon, plus salt and pepper.


Return the soup to the pan and warm before serving, if desired. Serve in individual bowls topped with the smoked trout, fresh chives, and Parmesan.


Radicchio Slaw

This is a fresh, tart slaw that pairs well with rich chicken, beef, and pork. It’s also tasty on an omelet. The pickled green peppercorns and capers are readily available from Italian or Mediterranean markets, but you can add any salty pickled item that appeals to you.


Makes four to six servings

Prep time: 20 minutes

1 small head radicchio, chopped

1 tbs. thinly sliced shallot or red onion

¼ cup chopped fresh basil

¼ cup chopped fresh parsley

1 sprig fresh thyme, leaves removed and chopped

½ cup chopped green olives

1 oz. anchovies in oil, chopped

1 tsp. pickled green peppercorns or capers

2 tbs. extra-virgin olive oil

Juice from 2 lemons

Combine the radicchio, shallot or onion, herbs, olives, anchovies, and pickled peppercorns or capers in a large bowl. Toss with olive oil and lemon juice to coat. Serve.


Warm German Potato Salad

People typically associate potato salads with summertime grilling, but a warm potato salad like this one belongs on the table with hearty meals in the fall and winter months, too.


Makes four to six servings

Prep time: 10 minutes

Cook time: 20 minutes

1 lb. small red potatoes, quartered (about 3 cups)

¼ cup white vinegar

¼ cup extra-virgin olive oil

1 tbs. coarse-ground mustard

1 cup minced celery and celery leaves

¼ cup minced onion

¼ cup chopped fresh parsley

½ tsp. coarse salt

¼ tsp. pepper

¼ tsp. coarse sugar

Juice from half a lemon

Bring a large pot of salted water to a rolling boil and add the potatoes. Once the water returns to a boil, cook for 12 to 15 minutes, or until the potatoes are fork tender. Drain the potatoes and set aside to cool slightly.


While the potatoes are cooking, whisk together the vinegar, olive oil, and mustard in a large measuring cup or bowl.


Place the celery and celery leaves, onion, and parsley in a mixing bowl. Add the potatoes while they are still warm, and gently mash them with the other ingredients. Pour the whisked dressing over the potato mixture and add in the salt, pepper, and sugar.


Adjust flavor with additional salt and pepper as needed, and finish with a squeeze of lemon. Serve warm.


We hope you enjoy all these whole food recipes.  If you have any healthcare concerns or questions, please give us a call.  If you need a personal healthcare plan, just for you, call and let us know that you need to set up a consultation.

Health and Wellness Associates


Dr A Lim

Dr P Carrothers