Foods, Uncategorized

SIMPLE CHICKEN ENCHILADAS RECIPE

SIMPLE CHICKEN ENCHILADAS RECIPE

SIMPLE CHICKEN ENCHILADAS RECIPE

 

INGREDIENTS

1 can (10 ounces) enchilada sauce, divided

4 ounces cream cheese, cubed

1-1/2 cups salsa

2 cups cubed cooked chicken

1 can (15 ounces) pinto beans, rinsed and drained

1 can (4 ounces) chopped green chilies

10 flour tortillas (6 inches)

1 cup shredded Mexican cheese blend

Shredded lettuce, chopped tomato, sour cream and sliced ripe olives, optional

 

DIRECTIONS

Spoon 1/2 cup enchilada sauce into a greased 13×9-in. baking dish. In a large saucepan, cook and stir the cream cheese and salsa over medium heat for 2-3 minutes or until blended. Stir in the chicken, beans and chilies.

Place about 1/3 cup of chicken mixture down the center of each tortilla. Roll up and place seam side down over sauce. Top with remaining enchilada sauce; sprinkle with cheese.

Cover and bake at 350° for 25-30 minutes or until heated through. Serve with lettuce, tomato, sour cream and olives if desired. Yield: 5 servings.

 

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Foods, Uncategorized

SPICY BEEF & PEPPER STIR-FRY RECIPE

SPICY BEEF & PEPPER STIR-FRY RECIPE

SPICY BEEF & PEPPER STIR-FRY RECIPE

 

INGREDIENTS

1 pound beef top sirloin steak, cut into thin strips

1 tablespoon minced fresh gingerroot

3 garlic cloves, minced, divided

1/4 teaspoon pepper

3/4 teaspoon salt, divided

1 cup light coconut milk

2 tablespoons sugar

1 tablespoon Sriracha Asian hot chili sauce

1/2 teaspoon grated lime peel

2 tablespoons lime juice

2 tablespoons canola oil, divided

1 large sweet red pepper, cut into thin strips

1/2 medium red onion, thinly sliced

1 jalapeno pepper, seeded and thinly sliced

4 cups fresh baby spinach

2 green onions, thinly sliced

2 tablespoons chopped fresh cilantro

DIRECTIONS

In a large bowl, toss beef with ginger, 2 garlic cloves, pepper and 1/2 teaspoon salt; let stand 15 minutes. In a small bowl, whisk coconut milk, sugar, chili sauce, lime peel, lime juice and remaining salt until blended.

In a large skillet, heat 1 tablespoon oil over medium-high heat. Add beef; stir-fry 2-3 minutes or until no longer pink. Remove from pan.

Stir-fry red pepper, red onion, jalapeno and remaining garlic in remaining oil 2-3 minutes or just until vegetables are crisp-tender. Stir in coconut milk mixture; heat through. Add spinach and beef; cook until spinach is wilted and beef is heated through, stirring occasionally. Sprinkle with green onions and cilantro. Yield: 4 servings.

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Uncategorized

Italian Sausage and Kale Soup Recipe

italiansausagesouprecipe

ITALIAN SAUSAGE & KALE SOUP RECIPE

 

INGREDIENTS

1 pound bulk hot Italian sausage

6 cups chopped fresh kale

2 cans (15-1/2 ounces each) great northern beans, rinsed and drained

1 can (28 ounces) crushed tomatoes

4 large carrots, finely chopped (about 3 cups)

1 medium onion, chopped

3 garlic cloves, minced

1 teaspoon dried oregano

1/4 teaspoon salt

1/8 teaspoon pepper

5 cups chicken stock

Grated Parmesan cheese

 

DIRECTIONS

In a large skillet, cook sausage over medium heat 6-8 minutes or until no longer pink, breaking into crumbles; drain. Transfer to a 5-qt. slow cooker.

Add kale, beans, tomatoes, carrots, onion, garlic, seasonings and stock to slow cooker. Cook, covered, on low 8-10 hours or until vegetables are tender. Top each serving with cheese. Yield: 8 servings (3-1/2 quarts).

 

Test Kitchen tips

Cannellini beans are a fine substitute for great northern beans, so use what you have on hand.

Turkey Italian sausage is a great alternative in this recipe, too.

 

Health and Wellness Associates

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Health and Disease, Uncategorized

Your Blood Pressure is Rising! What Should Your do?

heartfruits

You’re not alone if you have questions about your blood pressure.

 

Nearly 1 out of every 3 American adults need to be concerned… And, according to the American Heart Association, 28 percent don’t know it.

 

Many people go about their lives unaware that their blood pressure levels may be creeping higher, even as it is maintained within the normal range, as they age or add on extra pounds.

 

Things you take for granted – like remembering names or your ability to think or learn – can be affected.

 

I strongly advise you to know your numbers. Get your blood pressure tested right away if you haven’t in the last two years. The risk of not knowing – and not acting – is simply too great. You have many options available to take control.

A healthy blood pressure is one of the key measures of a healthy heart, so your blood pressure is vitally important!

 

What exactly is blood pressure?

 

Blood pressure is a measure of the force against the walls of your arteries in response to the pumping of your heart.

 

The amount of blood being pumped and the flexibility of your arteries both influence that force. Your blood pressure can rise when either or both of these things happen:

 

Your arteries contain a large amount of blood

Your arteries lose some of their flexibility

If your arteries become less flexible and can’t expand easily to handle the extra amount of blood flow, your blood pressure rises.

 

When your blood pressure rises, your heart has to work harder to keep blood flowing. Certain situations could cause this increased demand for a short time – like high-intensity training – but that’s not an issue if you’re healthy.

 

The problem is when it’s continuous. Forcing your heart to pump hard without a break can place it under a great deal of stress.

 

And here’s a fact you may not know about blood pressure… When your blood pressure is high within the normal range, your arteries can become stiffer, which makes your heart work harder – and your blood pressure go even higher within the normal range.

 

Should You Be Thinking More About Your Blood Pressure?

Two numbers are used to measure blood pressure. The systolic, or top number, measures the force when your heart contracts. The bottom number, or the diastolic, measures the force when your heart rests.

 

blood pressure detection

Blood pressure issues can go undetected for years. Do you know your numbers?

According to the Centers for Disease Control and Prevention (CDC), a “normal” reading is 120/80.

 

You are considered “at risk” if you’re:

 

Systolic is 117 to 139 mmHg

Diastolic is 80 to 89 mmHg

And once your levels reach these numbers, they’re considered “high”:

 

Systolic is 140 mmHg or higher

Diastolic is 90 mmHg or higher

If you are under 60 and have no other risk factors, your diastolic pressure may be most important. If you’re over 60, your systolic pressure is your most important cardiovascular risk factor.

 

Be aware that, depending on your overall health, your doctor may want to treat you with medication even if your pressure is as low as 130/80.

 

In addition to testing your blood pressure levels, be sure to check your fasting insulin level. As you’ll soon see, insulin resistance is very closely linked to blood pressure.

 

What You Can Do Right NOW to Help Maintain Your Healthy Blood Pressure

The U.S. Joint National Committee (JNC) on blood pressure recently stated:

 

“The potential benefits of a healthy diet, weight control, and regular exercise cannot be overemphasized. These lifestyle treatments have the potential to improve blood pressure control and even reduce medication needs.”

If you have questions about your blood pressure – and for that matter, rising blood sugar or insulin levels or an expanding waistline – know there’s much you can do to help maintain normal healthy levels. Here are 6 of my top tips:

 

ideal outdoor exercise

Get plenty of exercise, ideally barefoot and outdoors in the sun

Get active and walk more steps.

Exercise is one of your most powerful strategies for managing your blood pressure and your insulin level.

 

Try tracking your steps with a fitness tracker or your smart phone and shoot for 7,000-10,000 steps a day. And if you work at a desk all day, make sure you stand up, or better yet, switch to a stand up desk like I did.

 

Ideally, exercise outdoors with bare feet. Studies show that walking barefoot outside – called Earthing or grounding – improves both your blood viscosity and flow, which regulate blood pressure.

 

 

Breathe deeply and slowly and let go of stress.

The way you breathe can affect your blood pressure. One method of breathing, the Buteyko Method, was discovered by a 26-year old Russian physician while trying to manage his own blood pressure.

 

Slow, deep breathing and practices such as yoga, tai chi, and qigong help decrease stress hormones, and in turn, lower an enzyme that raises blood pressure. Also, inhale slowly and exhale deeply for 5 minutes twice a day.

 

There’s a strong link between stress and blood pressure. If you have unaddressed negative emotions like fear, anger, and sadness, you’re less able to cope with normal, everyday stressors.

 

The Emotional Freedom Techniques (EFT) are outstanding ways to transform your suppressed, negative emotions and relieve the stress in your life.

 

Many grocery store food choices today don’t even resemble real food

Get the processed foods out of your cart – and out of your home.

Many processed foods contain high levels of sugar and fructose, processed salt, unhealthy trans fats, and damaged omega-6 vegetable oils – all things that can affect your blood pressure and health.

 

In fact, I believe one of the primary causes of blood pressure issues is related to your tissues becoming insulin- and leptin-resistant in response to a high-carbohydrate and processed food diet!

 

As your tissues become more resistant to their actions and your insulin and leptin levels rise, so does your blood pressure. In a group of study subjects who were insulin-resistant, nearly two-thirds also had blood pressure above optimal levels.

 

A good rule to remember: buy food that still looks like the original food. In other words, brilliantly colored, sweetened fruit rollups are NOT the same as fresh, organic berries or apples!

 

Shop the outer isles of your grocery store. This is where you’ll find the fresher, unprocessed foods like produce, meat, and eggs. Even better, visit your local farmer’s market. Look for grass fed and pasture-finished meats.

 

 

probiotics on blood pressure management

Balance your gut flora with probiotics for blood pressure management

Eat more fermented foods and consider a probiotic supplement.

While many doctors still cling to the idea that limiting sodium is the “cure-all” for blood pressure issues, I’m not convinced.

 

Sure, it’s wise to cut out processed salt (the kind found in processed foods and most salt shakers).

 

But here’s something I think might help your blood pressure equally as much: balance your gut flora.

 

Rather than relying on commercial yogurt and milk products for your probiotics, I recommend eating fermented foods each day. The Dairy products in the USA are highly dangerous to everyone.  In 1980 the American Pediatric Association said that the milk in the USA was harmful to new borns and children.  Yet, I don’t see a lot of doctors telling their patients this, unless they are at a teaching hospital.

 

 

Optimize your vitamin D levels.

I talked earlier about how a lack of flexibility of your arteries can affect your blood pressure.

 

Researchers have discovered that both trans fats and a lack of vitamin D can contribute to stiff arteries. And too little vitamin D is related to insulin resistance and metabolic syndrome, too.

 

Sunlight exposure – my preferred way for you to get vitamin D – increases the level of nitric oxide in your skin, which helps dilate your blood vessels.

Vegetables and fruits benefit your heart and arteries

There are several types of Vitamin D out there.  Do you know which one is the best for you?  Do you know that you MUST take another supplement with that in order for it to work?

Call us, or ask your healthcare provider, and if they say “anyone will work” , then you know they do not know what they are talking about.

 

Eat more Potassium

Potassium is an essential mineral, but also an electrolyte, and plays a crucial role in maintaining healthy blood pressure.

 

Many people believe salt to be one culprit behind high blood pressure. Studies now reveal it is an imbalance between the intake of sodium and potassium that may be causing the problem.

 

Eating food rich in potassium such as avocado, cremini mushrooms and green vegetables such as broccoli, spinach and Brussel sprouts can help to correct this imbalance.

 

 

Eat a diet rich in vegetables and fruits.

The latest research suggests that the biggest benefit of eating lots of vegetables and fruits may be for your heart and blood pressure.

 

Certain fruits and vegetables contain a type of phytonutrient called polyphenols that have been shown to support healthy normal blood pressure and cardiovascular health.

 

Many Americans don’t eat enough fruits and vegetables – the CDC reported in 2013 that the average adult eats less than 3 servings a day.

 

Do your heart and blood pressure a favor and eat plenty of fresh, organic produce each day!

Especially grapes, with the seeds!

 

Health and Wellness Associates

Archived

  1. Mercola

Dr. J Jaranaon

312-972-9355 (WELL)

 

Healthwellnessassociates@gmail.com

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Health and Disease, Uncategorized

Healing Bells Palsy

bellspalsey

Healing Bell’s Palsy

Bell’s palsy is a relatively common condition that can show up in a myriad of ways. The face may droop in the eye, nose, or mouth area. It may droop on one side or on both sides. It can last only temporarily or for many years. At times it is very painful; other times there is no feeling at all. Sometimes Bell’s palsy affects more than just the face leaving doctors baffled. Oftentimes, when this happens, the person with the condition will be misdiagnosed with multiple sclerosis (MS). Unfortunately, these labels are just names that have been given to a set of symptoms that are still a mystery to medical communities.

 

Bell’s Palsy is a viral issue; in particular, Bell’s palsy is caused by a specific undiscovered strain of the shingles virus. Some medical communities are not yet aware of this truth. If you or a loved one have suffered with or are currently suffering with Bell’s palsy, you now have the answer to what causes this condition and the information I am sharing with you here  can help you take steps toward recovery or preventing further health problems caused by the same virus.

 

The Shingles Virus

In medical research and science, only one variety of the shingles virus is known. If someone contracts a rash that is red and painful and it’s considered a textbook shingles rash, this is very easily diagnosed. However, there are 31 undiscovered varieties of shingles  and sometimes the virus does not manifest itself as a rash at all. Or someone may have a variety that develops a rash but they may also have other mystery symptoms that medical communities aren’t aware are caused by the shingles virus also. In some cases, the virus won’t result in a rash, but will show itself as Bell’s palsy. It’s also possible in a small amount of cases that someone with Bell’s Palsy will also experience a shingles rash, but in the majority of cases no rash will be present.

 

The variety of the shingles virus that causes Bell’s palsy probably will not be discovered for another 30 to 40 years. And if the current trend of medicine and research focusing only on genes continues, then the cause of Bell’s Palsy may never be discovered—ever. This, plus the fact that shingles is still only identified by it’s signature rash to most of the medical communities, is why patients do not hear about shingles when they visit their doctor or health practitioner with Bell’s palsy and many other symptoms. This particular variety of the virus tends to attack the trigeminal nerve or facial nerves, which are the nerves responsible for sensation in the face and motor functions such as biting and chewing, and the droopiness known as Bell’s palsy is not the only thing that the virus may cause.

 

Because the virus doesn’t always hit its mark, it can also affect the gums, teeth, and mouth, and even cause pain in the ear. The virus often hits different parts of nerves or misses the nerves to the face altogether. Many people go to the dentist to find a solution to their mouth pain, which resulted in pulling out teeth, only to find the pain did not improve and the teeth did not need to be removed at all. This is a classic example of how the shingles virus could be to blame. These days, dentists are being a bit more cautious when patients come in with gum, teeth, and mouth pain because they have learned from their past mistakes of disrupting the teeth when it was unnecessary.

 

When this variety of the shingles virus hits the nerves just right, it causes Bell’s palsy. These nerves are connected to the brain and there are so many of them that are very close together. When one nerve is affected, it can affect the ones neighboring it causing additional symptoms that can even resemble a stroke.

 

Healing from Bell’s Palsy

Below are some steps you can take not only to recover from Bell’s palsy, but also to prevent it from happening in the first place. Sometimes if you have Bell’s palsy once, it may come again because the virus in still active in a person’s system. It’s helpful to take these steps even if you aren’t experiencing Bell’s Palsy right now for this reason.

 

In addition, the shingles virus that causes Bell’s Palsy can cause many other symptoms and conditions if the virus is left unaddressed so if you are a loved one have had Bell’s Palsy or any of the symptoms and conditions listed below, it would be helpful to make the adjustments to your diet and supplements that I share in this article. Other symptoms shingles can cause include different kinds of rashes, neurological symptoms like twitching, tingling, burning, spasms, chronic migraines, and headaches, frozen shoulder, diabetic nerve pain, colitis, vaginal burning, TMJ, joint pain, muscle pain, neck pain, sciatic pain, sharp nerve pain, burning nerve pain, heart palpitations, and more. Some medical communities are completely unaware that these symptoms are a result of one or more of the many varieties of the shingles virus.

 

To heal from shingles, there are certain foods that need to be avoided along with certain foods and supplements that help to inhibit and destroy the virus. Let’s look at some of these now.

 

FOODS TO AVOID

Eggs are one of the most important foods to avoid because they are fuel for viruses. When you eat eggs, you are giving the shingles virus fuel to continue proliferating. Medical research is not yet aware that viruses eat, so you might hear health practitioners claim that viruses do not eat anything at all. This is a misconception and another classic medical blunder. Many trendy doctor diets of today tell you to avoid a potato, which is actually helpful for killing a shingles virus. Meanwhile they will recommend eating lots of eggs, which will actually feed the virus along with many other viruses responsible for so many different illnesses and symptoms. The truth is that eggs are the number one food that viruses feed on. If you want to heal Bell’s palsy, it would be helpful to stay away from eggs altogether.

 

Dairy and pork are other foods to stay away from, mainly because of their high fat content. I know high fat diets are popular these days, but this is detrimental to anyone with Bell’s palsy. When your diet is too fatty, the blood thickens and does not allow oxygen to get to the nerves. A fatty diet also inhibits the immune system from doing its job to fight the virus that’s attacking the nerves. It’s helpful to lower your fat intake whether you eat a plant based diet or you include animal foods daily. If you eat a vegan diet, reducing the amount of oils, nuts, seeds, coconut and avocado you eat is important. And if you eat animal protein, try to limit it to once a day or a few times a week and choose the highest quality lean protein sources you can. I know chicken is generally considered to be a lean meat, however chicken is best limited because it’s too high in fat for someone who is trying to fight Bell’s palsy. If you live in a place where eating animal foods is your only option, try to decrease the size of your meat portions and increase your vegetable intake along with bringing in any fruits you can throughout the day. Since fruit is unfairly feared more than ever before today, hearing this may go against a trendy diet belief system that you have adopted. If this is the case, please understand that it’s what will kill off the virus—the cause of Bell’s palsy—and help you to recover your health that matters. When you know the true cause of your symptoms and conditions, your diet should then be adjusted to address it, regardless of what kind of diet belief system you subscribe to.

 

FOODS TO INCLUDE

The good news is you have a lot of secret antiviral weapons in foods that will help you heal from and prevent Bell’s palsy. Fruit is the first food to focus on. Any fruit you eat will help fight the shingles virus because the phytochemicals in fruit are antiviral. Potatoes are another secret weapon to include in your diet. Potatoes are loaded with an extremely potent bioactive L-lysine that inhibits and reduces viral activity. It’s also helpful to include plenty of leafy greens like red leaf lettuce and romaine daily. Eat a cucumber and tomato salad with cilantro, parsley, sage, and rosemary. Yes, tomato. You should not be afraid of a fresh tomato no matter what you hear out there. If you believe that tomatoes are not healthy for you, you’re being misled. Garlic and onion are perfect antivirals to defend you against the shingles virus, as are cumin and turmeric. Drinking fresh pure celery juice is a great way to send healthy mineral salts to your nerve endings. Red clover blossom tea is a great tea to include because of its potent antiviral properties

It’s also important to remove the heavy metals from your body and brain when you have Bell’s palsy. The shingles virus, and all viruses, feed on heavy metals like copper, mercury, aluminum, lead, nickel, steel, and more. By reducing the amount of heavy metals in your body, the shingles virus will have less fuel to proliferate and cause symptoms like Bell’s palsy and others. . These foods are Hawaiian Spirulina, Barley Grass Juice Extract, Atlantic dulse, wild blueberries, and cilantro.

Include these five foods within a 24 hour period of each other to safely and properly remove heavy metals from your body. This is the most effective heavy metal detox protocol that exists. You can contact us for more ways to detox from heavy metals.

While we are discussing heavy metals, I want to share an important truth about mercury fillings. Many people want to get their mercury amalgams removed, but you should know that if you get all your mercury fillings removed at once this could be dangerous because it will release mercury into your bloodstream that wasn’t causing a problem before. The shingles virus will then have a feeding frenzy on mercury and cause more issues. This could result in Bell’s palsy developing. If you are determined to take out your mercury fillings because one is broken or falling apart, be careful to take them out one at a time with many months or more between each removal.

SUPPLEMENTS FOR BELL’S PALSY

There are many supplements that need to be taken to build up your system again Bells palsy and MS.  Contact us so we can go over which ones you should and possibly should not take, based on other medications and conditions you may have.

Moving Forward

Taking these steps that I have described above can be helpful to heal from Bell’s palsy that first occurred years ago, Bell’s palsy that is current or recent, and even to prevent it from happening altogether. It will also help to minimize, prevent or recover from other symptoms caused by shingles. If you feel overwhelmed by making changes to your diet and supplementation, take it one step at a time and keep moving forward. Over time, try to incorporate as many of these antiviral foods as you can. I stand behind you on this healing journey and I am with you every step of the way. Remember that understanding the root cause of Bell’s palsy is half the battle, so you are now that much closer to true healing. We are here to be with you through all these steps.

Health and Wellness Associates

Archived

P Carrothers

Dir of Personal Healthcare Plans

Preventative and Restorative Medicine

312-972-9355 (WELL)

 

Healthwellnessassociates@gmail.com

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Foods, Lifestyle, Uncategorized

Keeping Healthy Through The Holidays

keepinghealthy

CHRISTMAS SUGGESTIONS TO KEEP YOU WELL
The Christmas holidays commonly cause a flare of allergies for the following reasons:
1. Food is abundant. There is a tendency to drink more milk and eat more chocolate, sugar, corn (in the form of corn syrup or dextrose), and wheat products. If you have no symptoms, or if your symptoms are relieved with your present allergy extract, you need not be concerned. If you have an allergy extract to treat these foods, check to be sure that the extract doses are correct. After avoiding these in all forms for 4 days, add these specific foods back into your diet, one at a time, at a four day interval. You can do one food in the morning and one in the afternoon. Does your extract prevent the symptoms?
Remember, asthma, hives or colitis, in particular, can suddenly appear – or reappear if certain foods are a problem. Colitis may not appear for 8 – 48 hours after eating a problem food, but hives are usually evident 15 minutes to one hour after ingesting something that is allergenic.
2. Eggnog can be a major problem. No form of egg has more potential for causing trouble than raw egg white, so eggnog can cause many symptoms, particularly in children who have asthma or eczema. Store-prepared eggnog can contain additives. Read labels carefully. If you are unsure if egg causes a reaction, put drop on skin and see if that spot becomes red in 15 minutes. If it does not you can put a drop on tongue. Check pulse, check breathing and check muscle strength if you know how to do this. Do not do any egg exposure if you already know egg causes a visit to the emergency room.
3. Be extremely cautious about nuts. Remember that if your child is allergic to peanuts and takes a walnut from a dish of mixed nuts that contains peanuts, there could be enough peanut on the walnut it touched to cause someone to have a violent reaction. Keep your allergy meds handy over the holidays. Have both antihistamines and asthma meds on hand.
4. Churches can cause allergies due to incense, candles, decorations, and the odors of mothballs and perfume, as well as from possible years of molds and dust in the air. Malls, restaurants and lavatories also cause many problems due to Christmas trees, fragrances and other chemical odors.
5. Generally, Christmas presents do not cause much difficulty, except for scented personal items, toys made of soft, smelly plastic which exudes chemical odors, or polyester clothing, which contains the chemical formaldehyde.
6. Natural Christmas trees can cause major problems. Some children become ill just walking into a field where they grow because of the pine odor, or from molds growing on the trees and vegetation. There is no pollen at this time of year. If Christmas trees are a problem, call your allergy doctor. You might need to be checked for pine terpines and molds. Even if you avoid real pine trees at home, your child can be exposed to trees and real Christmas greenery at school, church, malls, etc. So – caution. You can’t totally avoid pine at this time of the year.
7. In addition, some Christmas trees are sprayed with toxic chemicals, herbicides and pesticides. Leukemia has been found in excess in some communities where Christmas trees are grown for a cash crop. In the Appalachian Mountains, the incidence of cancer is nine times the number expected in a population of 36,000. They are trying to decrease the amount of chemicals used on trees in that area to see if there is less cancer.
If chemically treated trees are brought into your home, your house will be contaminated with these same chemicals. An Austin air purifier (480-905-9195) might help a lot because this one can eliminate some 3000 chemical odors..
8. Artificial trees sometimes have an odor because they are synthetic and made from chemicals. They also can be dusty and moldy from storage and these can cause symptoms. If you use any color or odor sprays on a natural or artificial tree, the chemical odors can definitely cause symptoms. Check the chemical to be used in the typical manner.
9. Christmas tree ornaments are often dusty, old and moldy. Simply going into the attic or basement to obtain them certainly can cause allergies.
10. Traveling and visiting can cause a recurrence of allergies. If you visit a relative’s home, and your child immediately becomes sick because of perfume, tobacco, dust, pets, molds, etc., it would be very wise to leave immediately and go to a hotel providing it causes less difficulty . Take your air purifier with you if you are spending the night at someone’s home.
The stress and strain of Christmas, along with lack of sleep and excitement related to the holidays, can certainly make all of us more prone to infections and allergies. Some extra D3 and magnesium (500 mg) might also help. Call your healthcare provider or call us first.  Try ACS ( An improved form of colloidal silver) for all sorts of infection.

Buy Oscillococcinum at the drug store – it’s very effective and inexpensive.

For food or chemical reactions, 1-2 tsp of baking soda in a half glass of water can often help in 15 minutes.
Hope the above will help you have a have a most delightful, healthy and heart -warming holiday. It is a great time of the year for sharing , showing you truly care and being with those you love the most.
Blessings,
Health and Wellness Associates
Doris Rapp , M.D.
312*972*WELL

Diets and Weight Loss, Foods, Uncategorized

Healthiest Ways to Cook Your Vegetables

The 3 Healthiest Ways to Cook Your Vegetables

 slowcooker-border

  1. Slow-Cooking

Slow-cooking vegetables is one of the gentler ways to prepare them, which makes it an excellent choice.

 

You might lose some nutrients that leach into the slow-cooker water, but that’s only a problem if you don’t use the water. Fortunately, most slow-cooker dishes (soups and stews) make good use of the water.

 

Keep your slow-cooker lid closed tight to trap the steam, which helps vegetable nutrients get into your body instead of going to waste.

 

Consider stirring in some healthy fats (like olive oil), which help your body absorb “fat-soluble” vitamins found in vegetables (vitamins A, D, E, and K).

 

You don’t have to leave veggies in the slow cooker for too long — just throw them in for the last hour. It’s a great way to cook your vegetables without over-exposing them to heat.

 

 

  1. Steaming

steamed-veggies-border

Steaming is an extremely gentle cooking method without a lot of water loss. This helps vegetables keep their nutrients.

 

Vitamin C is one of the easiest vitamins to destroy. But a 2006 study published in the journal Food Additives & Contaminants found that steaming broccoli didn’t damage its vitamin C content.

 

Steaming is a simple way to cook without using fats. But this so-called health benefit could come back and haunt you…

 

Many vitamins in vegetables (vitamins A, D E, and K) are “fat soluble,” which means your body absorbs them better with fat.

 

So if you eat steamed vegetables without adding fat, your body won’t absorb those important nutrients!

 

You can avoid this by adding healthy fats like coconut or olive oil to your steamed vegetables — they taste great, and help your body get the most out of every vegetable.

 

  1. Frying

stir-fry-border

Did you know that frying your vegetables is actually one of the healthiest ways to cook them?

 

There isn’t any water to drain, so you don’t have to worry about losing vitamins and minerals that way.

 

Frying takes high heat, but it cooks vegetables in a short period of time. You throw them into a pan, cook them, and take them off before they lose nutrients.

 

A study published in the International Journal of Food Sciences and Nutrition found that fried potatoes had the same vitamin C content as raw potatoes. And vitamin C is one of the most vulnerable to heat!

 

The biggest issue with frying comes down to the oil you choose to fry with.

 

Processed or hydrogenated oils (the ones fast food restaurants use) are DESTROYED by high heat. They stress your system and make you inflamed.

 

Coconut oil is a better choice. It’s one of the most stable healthy fats you can cook with, and holds up even in the high heat of a frying pan or wok.

 

None of This Matters If You Aren’t Eating Enough Vegetables (Here’s How!)

 

While steaming broccoli might be better than boiling it, eating boiled broccoli is light years ahead of NOT eating any broccoli at all!

 

Every cooking method has its pros and cons. It’s easy to get caught up in the details… and lose sight of the big picture.

 

A better question you can ask:

 

“How can I make vegetables a regular part of my life?”

 

It’s easy to get bored if you’re eating the same meals every day. Or frustrated when you’re exhausted from work, short on time, and don’t have any idea what to make.

 

What can you do?   Watch our blogs. Great recipes are put out all the time.  Call us or write to us and ask for a personalized healthcare plan, just for you!  We are here to help you.

 

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Foods, Health and Disease, Uncategorized

Just Beets!

beets1

 

Just Beets

 

Beets….For a long time I was completely turned off of beets as I only thought of them at Christmas and Thanksgiving dinners and their sour, pickly taste that I despised so much as a kid. Now that I have finally given them another go, but this time in roasted, shredded or juiced format, I think that they are absolutely amazing and I am disappointed that I didn’t give them another chance sooner! Beets have a mildly sweet, extremely earthy taste to them and they are LOADED with antioxidants and many other nutrients that can be extremely beneficial to your health.

 

Beets come in many different varieties including the most popular: the red beet. This is the one that you would most often see at family dinners in their sour pickly form. Beets also come in other varieties such as: Golden, Yellow, Chioggia, Cylindra and the very popular beet, the sugar beet. You can find beets in practically any grocery store in their whole form (edible leaves included) or sliced and canned, or pickled and jarred. Beets may not be something you really think about eating very often, or-never, but once you have read about all of the amazing benefits these little vegetables contain, I’m sure you will consider finding ways to incorporate them into your diet more often.

 

1.Beets have no trans fats and no saturated fats, and are quite filling.

 

2.Beets contain a high source of folic acid, which is a b vitamin that helps the body to regenerate new cells.

 

3.Beets are very rich in carbohydrates, which can provide a lot of energy.

 

4.Studies have shown that consuming beets can protect against certain cancers, especially colon cancer.

 

5.Beets contain high sources of magnesium, sodium, potassium and vitamin C.

 

6.The leaves from beets are edible as well and contain many of the same benefits. Beet leaves also are known to combat ‘garlic breath.’

 

7.Studies have shown that beets are also capable of protecting against heart disease, the number one cause of death in the United States.

 

8.Beets contain high amounts of boron. Boron is related to the production of human sex hormones, which is why the ancient Romans consumed beets for the purpose of their aphrodisiac effect.

 

9.Beets cleanse the body and purify blood.

 

10.Beets contain the same chemical that is used to combat depression Trimethylglycine. If you’re feeling down why not treat yourself to a beet salad? It might just make you feel better.

 

How can you start to incorporate beets into your diet?

 

There are many ways that beets can be eaten: raw, shredded, sliced, pickled, roasted, boiled, steamed and juiced. Be careful when preparing them though, well at least the red ones, because their color is so strong that it will stain your hands, clothes and potentially your cutting board! To remove beet juice from your skin, just rub your hands with a little bit of lemon juice. Keep in mind that it is important to be purchasing organic beets, as beets along with all other root vegetables readily absorb the pesticides from the soil from which they are grown. Beets definitely deserve to get some more attention! Be sure to share some of these amazing benefits of beets with your friends and family!

 

 

Happy Holidays

 

Health and Wellness Associates

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Dr A Sullivan

312-972-WELL (9355)

Healthwellnessassociates@gmail.com

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Lifestyle, Uncategorized

7 Signs You Should Get Pre-Marital Counseling.

7-signs-you-need-pre-marital-counseling

7 Signs You Should Get Pre-Marital Counseling Before Tying the Knot

 

Premarital counseling is one of those things that’s strongly encouraged—or even required—if you’re getting married in a religious ceremony. But what happens if you’re not getting married in that kind of setting? Is this still something you should look into?

 

Some experts say it’s super-helpful. Brandy Engler, Ph.D., a licensed clinical psychologist specializing in relationships, says counseling before you get hitched, preferably from a person who specializes in this stuff, like a couples therapist, can strengthen your bond for the long haul.

 

 

You see, Engler says, couples therapists know the skills it takes to create a happy, sustainable relationship beyond saying your vows. In your dating phase, your hot and heavy feelings for each other drive you to commit, but once you’re husband and wife you need to learn how you can continue to protect your bond.

 

Though most couples could benefit from premarital counseling, not everyone needs it, says Jane Greer, Ph.D., a New York-based marriage therapist and author of What About Me? Stop Selfishness From Ruining Your Relationship.

 

Not sure where you stand? Experts say these are the top signs you should schedule a premarital counseling session:

 

  1. You’re fighting over how big or small of a wedding to have, and you can’t reconcile this difference.

 

  1. You’re arguing over all the elements of the wedding, and you’re not on the same page.

 

  1. You or your partner doubt whether you’re making the right decision.

 

  1. You’re reluctant to plan anything at all, for fear you’re making the wrong choice.

 

  1. Your family doesn’t like your fiancé, or vice versa. “This can make potential wedding plans difficult and upsetting,” Greer says.

 

  1. You’re not on the same page about how much closeness and space you need. Counseling can help you address how you’ll tell each other when you need a little breathing room, Engler says.

 

7.You don’t agree on how much sex you should have or know how much sex your partner wants to have.

 

RELATED: DO THESE 7 THINGS AND YOU’LL NEVER NEED COUPLES’ THERAPY

But Greer says you can probably give premarital counseling a pass if you meet the following criteria:

 

  1. You’re on the same page about wedding plans, sex, and alone time.

 

 

  1. You’re able to balance your differences and work out compromises.

 

  1. There’s family harmony.

 

  1. Both of you feel secure and confident in your choice to marry each other.

 

As for who should counsel you, Greer says it’s ultimately up to you and your preference. While you can go with a marriage or family therapist, you can also opt for a priest from your church, a psychologist, a psychotherapist, or a social worker. “Anyone trained in working with couples and dealing with relationship issues can help you sort through some of the potential obstacles that might get in your way,” she says. (But if the wedding officiant you found online is trying to pitch you sessions as part of his or her package, and they don’t have any qualifications, you can probably skip it.)

 

If you’re waffling about whether to get premarital counseling, Engler says it’s best to err on the side of caution. “Even if you never fight, you can still benefit from this,” she says.

Health and Wellness Associates

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Dr. M Williams

312-972-WELL (9355)

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