Foods, Health and Disease, Uncategorized

Study proves that people who eat organic have 25% lower risk of cancer

Study proves that people who eat organic have 25% lower risk of cancer

 

organic

 

If you’ve ever doubted whether organic food is worth the higher price tag, a study that was recently published in JAMA Internal Medicine should put your concerns to rest. In the study, French researchers showed that people who consume organic food have a 25% lower risk of cancer.

The study, which was carried out under the guidance of epidemiologist Julia Baudry, looked at the diets of nearly 70,000 French adults with an average age in their mid-40s. The volunteers were divided into four categories according to how often they ate 16 organic products that included vegetables, fruit, fish, meat, prepared meals, condiments, dietary supplements, vegetable oils and other products.

After an average follow-up time of 4 ½ years, the researchers looked at how many of the participants had developed some type of cancer. After comparing the volunteers’ organic food scores with the cancer cases, they were able to determine that those who ate the most organic food were 25 percent less likely to develop cancer than those who did not eat organic food. When it came to specific types of cancer, the group who ate organic was 73 percent less likely to go on to develop non-Hodgkin’s lymphoma and 21 percent less likely to go on to develop postmenopausal breast cancer.

It might be tempting to assume that the group who ate organic food would be more health-conscious overall and likely had a healthier diet in general, and that may be responsible for the lower cancer risk. However, the researchers say that simply is not true; even those who ate a low- to medium-quality diet yet opted for organic enjoyed the reduced cancer risk.

The authors concluded that should the findings be confirmed, promoting the consumption of organic food to the public could serve as a good strategy against cancer.

Pesticides have long been linked to cancer

The co-author of the commentary that was published alongside the study, Harvard T.H. Chan School of Public Health Associate Professor Dr. Jorge E. Chavarro, called the findings “incredibly important” and pointed out that they are consistent with the International Agency for Research on Cancer’s finding that pesticides cause cancer in humans.

The study’s findings are also supported but other studies have shown a negative relationship between the consumption of organic food and non-Hodgkin lymphoma in particular.

Agricultural chemical firms like Monsanto have long insisted their products do not cause non-Hodgkin lymphoma. However, in August, Monsanto was ordered to pay a school groundskeeper who was terminally ill with the disease $289 million in damages, and they are facing class-action lawsuits on behalf of countless other cancer patients who have developed the disease from exposure to glyphosate.

Yes, organic is worth it

Although the study does leave some questions unanswered, the authors believe that the negative relationship between organic food consumption and cancer risk comes from the “significant” decrease in contamination exposure that takes place when people replace conventional food with organic varieties.

Defenders of conventional agriculture and those who profit from pesticides may argue that the study was flawed, but it’s hard for many people to justify continuing to take such a gamble with their health. In the past decade, the organic food industry has more than doubled. Last year, the Organic Trade Association reports that organic food made up 5.5 percent of all the food sold in the U.S. Although more people are making this healthy choice, it’s clear that more progress needs to be made in spreading the word about the benefits of choosing organic.

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Foods, Health and Disease, Uncategorized

Foods That Help You Burn Fat

Foods That Help You Burn Fat

 

Foods to Help You Lose Fat

salmon on blue plate
Corinna Gissemann/Stocksy United

Sticking to a healthy diet is tough — we need all the extra motivation we can get. Adding fat-burning foods to your meals ‘n snacks does double duty: They’re healthy additions in and of themselves, and they help burn calories. Try the following:

2

Berserk for Beans

Fat-Burning Foods: Beans
Courtesy of Getty Images

One bean, two bean, red bean, blue bean. And when I say “red” and “blue,” I mean “pinto” and “navy.” Whatever type of bean is your personal favorite, you can count on one thing — experts insist it’ll be great at helping your body burn fat. Beans are all-around amazing because they contain lots of protein and fiber. Eating protein is one of the very best ways to encourage your body to burn fat: It boosts your metabolism and helps you feel full and energized. Where does the fiber come in? Studies show that dietary fiber can help regulate your appetite and slow down your digestion, both of which are great for weight control. Aside from those navy and pinto beans, stock up on other fat-burning beans like soybeans, garbanzo beans, black beans, white beans, kidney beans, and lima beans. 

Bonus: Beans are incredibly budget friendly. Who doesn’t love that?

3

Fired Up for Fish

Fat-Burning Foods: Fish
Courtesy of Getty Images

But not just any fish! While most types of seafood are smart choices, they’re not all fat-burning superstars like salmon and tuna. You’ve probably heard that salmon and tuna are great sources of omega-3 fatty acids. Why should you care? Because not only do omega-3s help grow your hair and nails, they stimulate a protein hormone in your body called leptin, which jumpstarts your metabolism and regulates your appetite. Who’s up for sushi?

4

Hungry for Whole Grains

Fat-Burning Foods: Whole Grains
Courtesy of Getty Images

Are you cuckoo for carbs? Well, then, allow me to introduce your new best friends: quinoa, brown rice, oat, and corn. These foods are considered whole grains (not to be confused with refined white carbs, which are basically the opposite of fat-burning foods), and chowing down on them fuels your bod with much-needed fiber and complex carbohydrates. It’s the “complex” part that helps burn fat: 1) Complex carbs break down more slowly than the simple variety, meaning your energy levels won’t crash, and 2) They hold your insulin levels steady, which is good because insulin spikes encourage your body to hang on to fat. Rise and shine and burn fat with one of our staple recipes, the growing oatmeal bowl.

5

Delicious Dairy

Fat-Burning Foods: Dairy
Courtesy of Getty Images

If quinoa is your new best friend, yogurt should come in at a close second. Dairy products contain both protein and calcium, which help keep your muscle mass intact while promoting weight loss. Another tidbit of good news about dairy: Studies show that of two groups of participants on low-calorie diets, the group that included dairy in their diets lost more weight than the dairy-free group. And, as if you need more reason to grow a milk mustache, research shows that probiotics found in some light dairy ​fights fat.

Dairy can be scary because it usually contains fat, but it’s not difficult to stick to fat-free and light varieties of milk, yogurt, and cheese. There are so many delicious options out there.

6

Ready for Red Grapes (and Wine)

fat-burning-foods-grapes-wine
Courtesy of Getty Images

As if we needed another reason to drink red wine. I’ve saved the best for last: A recent study suggests that red wine (from extracts found in a certain type of red grape) may help your body fight fat. The study found that people who ate a high-fat diet accumulated less fat when they also consumed Muscadine grapes. Conversely, the group that also ate a high-fat diet but didn’t consume the red grapes accumulated the amount of fat that would be expected based on their food choices. The results are attributed mostly to something called ellagic acid, a compound found in Muscadine grapes. Muscadine grapes are grown primarily in the southeastern United States, and they’re used to make certain American wines. Cheers!​

 

Please NOTE:   It is not correct for everyone to eat all of these food groups mentioned.  If you are having problems with digestion, or anti-inflammatory problems please send us a note.   Prevention is the best path to travel.  Let us help  you out with that!
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Foods, Health and Disease, Uncategorized, Vitamins and Supplements

Foods to Avoid with Hypothyroid Condition

Health and Wellness Associates
EHS Telehealth Associates

 

hypo

Hypothyroidism can be a tricky condition to manage, what you eat can interfere with your treatment. Some nutrients heavily influence the function of the thyroid gland, and certain foods can inhibit your body’s ability to absorb the replacement hormones you may take as part of your thyroid treatment

  • Having a thyroid condition is no picnic, but you’re not alone with this health issue. According to the American Thyroid Association, more than 12 percent of the population may end up dealing with a thyroid condition at some point in their lives. And thyroid issues can be sneaky: Of the nearly 20 million Americans living with the disease, as many as 60 percent don’t even realize they have it.

    As with many health conditions, some factors are out of your control, including your family history and the environment around you. But diet also plays a prominent role — and since you’re the one in charge of your plate, you can decide which thyroid-friendly foods to choose.

    Some items on this list may strike you as odd, like fiber and coffee, because for many other diets they’re considered ‘healthy’ or ‘safe’ picks. You can still enjoy these foods groups, but moderating your intake is a good idea when managing hypothyroidism.

    But many of the others to watch out for already fall into the no-no category as part of a smart diet, so skipping them, or at least cutting way back, is definitely a no-brainer. These include fried fast-food meals, salty processed foods, sugary treats, such as pastry, cake, cookies, and ice cream, and excessive alcohol.

    So while there’s no one cure for everyone, you do have to make sure that you well, eating smart can help you feel better despite the condition. Here are nine foods to limit or avoid as you manage hypothyroidism:

  • Foods With Soy, Including Edamame, Tofu, and Miso

    There’s long been concern over the potential negative effects that certain compounds in soy — called isoflavones — may have on the thyroid. Some researchers believe that too much soy may increase a person’s risk for hypothyroidism. But others theorize that only those with both hypothyroidism and an iodine deficiency should watch their intake. In North America, all Soy products must be avoided because you will develop an excess estrogen level that works against thyroid medication.

    So there are no specific dietary guidelines, but some research does suggest that consumption of soy may interfere with your ability to absorb thyroid medication. For that reason, you may want to wait four hours after eating soy-based foods before taking your regular dose. Check with your doctor to see what’s best for you.

  • Cruciferous Vegetables Like Broccoli and Cauliflower

    Cruciferous vegetables, such as broccoli and cabbage, are full of fiber and other nutrients, but they may interfere with the production of thyroid hormone if you have an iodine deficiency. So if you do, it’s a good idea to limit your intake of Brussels sprouts, cabbage, cauliflower, kale, turnips,potatoes and bok choy, because research suggests digesting these vegetables may block the thyroid’s ability to utilize iodine, which is essential for normal thyroid function.

    If you have been diagnosed with both hypothyroidism and iodine deficiency, there are some things you can do to make these vegetables less harmful. Cooking them can reduce the effect that cruciferous vegetables have on the thyroid gland, and limiting your intake of these (cooked) vegetables to 5 ounces a day may help as well, since that amount appears to have no adverse effect on thyroid function.

  • Gluten, Found in Bread, Pasta, and Rice

    Those with hypothyroidism may want to consider minimizing their intake of gluten, a protein found in foods processed from wheat, barley, rye, and other grains, says Ruth Frechman, RDN, a dietitian in the Los Angeles area and a spokesperson for the Academy of Nutrition and Dietetics. And if you have been diagnosed with celiac disease, gluten can irritate the small intestine, and may hamper absorption of thyroid hormone replacement medication.

    An article published in May 2017 in the journal Endocrine Connections noted that hypothyroidism and celiac disease are often present together, and while no research has demonstrated that a gluten-free diet can treat thyroid conditions, you may still want to talk to a doctor about whether it would be worth eliminating gluten, or getting tested for celiac disease.

    If you do choose to eat gluten, which is the wrong choice to  make, be sure to choose whole-grains varieties of bread, pasta, and rice, which are high in fiber and other nutrients and can help improve bowel irregularity, a common symptom of hypothyroidism. Also be sure to take your hypothyroidism medication several hours before or after eating high-fiber foods, to prevent them from interfering with the absorption of your synthetic thyroid hormone.

  • Fatty Foods Such as Butter, Meat, and All Things Fried

    Fats have been found to disrupt the body’s ability to absorb thyroid hormone replacement medicines, says Stephanie Lee, MD, PhD, associate chief of endocrinology, nutrition, and diabetes at Boston Medical Center and an associate professor at the Boston University School of Medicine in Massachusetts.

    Fats may also interfere with the thyroid’s ability to produce hormone as well. Some healthcare professionals recommend that you cut out all fried foods and reduce your intake of fats from sources such as butter, mayonnaise, margarine, and fatty cuts of meat.

  • Sugary Foods Like This Delicious Chocolate Cheesecake

    Hypothyroidism can cause the body’s metabolism to slow down, Frechman says. That means it’s easy to put on pounds if you aren’t careful. “You want to avoid foods with excess amounts of sugar because it’s a lot of calories with no nutrients,” she says. It’s best to reduce the amount of sugar you eat or try to eliminate it completely from your diet.

  • Processed Foods in Packages and the Frozen Aisle

    “Processed foods tend to have a lot of sodium, and people with hypothyroidism should avoid sodium,” Frechman says. Having an underactive thyroid increases a person’s risk for high blood pressure, and too much sodium further increases this risk.

    Read the “Nutrition Facts” label on the packaging of processed foods to find options lowest in sodium. People with an increased risk for high blood pressure should restrict their sodium intake to 1,500 milligrams a day, according to the American Heart Association.

  • Excess Fiber From Beans, Legumes, and Vegetables

    Getting enough fiber is good for you, but too much can complicate your hypothyroidism treatment. The government’s Daily Guidelines for Americans currently recommends that older adults take in 20 to 35 grams of fiber a day. Amounts of dietary fiber from whole grains, vegetables, fruits, beans, corn and legumes that go above that level affect your digestive system and can interfere with absorption of thyroid hormone replacement drugs.

    If you’re on a high-fiber diet, ask your doctor if you need a higher dose of thyroid medication. Your maintenance dose may need to be increased if you aren’t absorbing enough medication.

  • Coffee: Time Your First Cup Carefully in the Morning

    Caffeine has been found to block absorption of thyroid hormone replacement, says Dr. Lee. “People who were taking their thyroid medication with their morning coffee had uncontrollable thyroid levels, and we couldn’t figure it out,” she says. “I now have to be very careful to tell people, ‘Only take your medication with water.'” You should wait at least 30 minutes after taking your medication before having a cup of Joe or tea and soda pop with caffeine.


  • Alcohol Doesn’t Play Well With Your Thyroid

    Alcohol consumption can wreak havoc on both thyroid hormone levels in the body and the ability of the thyroid to produce hormone. Alcohol appears to have a toxic effect on the thyroid gland and suppresses the ability of the body to use thyroid hormone. Ideally, people with hypothyroidism should cut out alcohol completely or drink in careful moderation.

hypo2.jpeg

  • Hints to help  you!
  • Keep a food chart in your wallet as to what you can not eat.
  • Keep a list of what you do eat and have a proper healthcare worker check it over.
  • Take the correct supplements that are suggested for you.
  • Work with someone who can determine the right foods for you.
  • If you have high blood pressure and an irregular heart beat, you need to work with a healthcare provider who can correct this situation.

 

Health and Disease, Uncategorized

Teething Medication Causes Serious Health Risk

Health and Wellness Associates

EHS – Telehealth

 

Teething Medication Causes Serious Health Risk

 

The boy was crying and biting your fingers

Consumers should stop using over-the-counter teething products that contain benzocaine because they pose a serious health threat to infants and young children, U.S. health officials warned Wednesday.

 

Benzocaine can cause a serious health threat called methemoglobinemia, which greatly reduces the level of oxygen carried through the blood. The condition is potentially fatal, the U.S. Food and Drug Administration said in a news release.

 

Benzocaine is marketed as a way to ease the pain of a variety of oral health problems, including teething, sore throat, canker sores, and irritation of the mouth and gums. Products containing benzocaine are sold as gels, sprays, ointments, solutions and lozenges under such over-the-counter brand names Anbesol, Baby Orajel, Cepacol, Chloraseptic, Hurricane, Orabase, Orajel and Topex, the FDA said. There are also store brands and generics containing the compound.

 

The FDA said parents and caregivers should stop using the products and companies should stop selling them. If the manufacturers don’t comply with the order, the agency said it would take the necessary steps to remove the products from the market.

 

“Given the accumulating evidence regarding benzocaine’s association with methemoglobinemia, we are taking necessary action to work with industry to discontinue the distribution and sale of over-the-counter benzocaine oral health products intended for teething pain,” said Dr. Janet Woodcock, director of the FDA’s Center for Drug Evaluation and Research.

 

Signs and symptoms of methemoglobinemia may set in after using benzocaine for the first time, and could appear within minutes to 1 to 2 hours. Symptoms include pale, gray- or blue-colored skin, lips and nail beds; shortness of breath; fatigue; headache; lightheadedness; and rapid heart rate. If any of these symptoms occur, the child should receive immediate medical care, the FDA said.

 

And, as always, store all drug products where children can’t reach them, the agency said.

 

To treat teething pain, the FDA suggests following recommendations from the American Academy of Pediatrics. The recommendations include using a teething ring made of firm rubber (but not frozen), or to gently rub or massage the child’s gums with a finger.

 

Pain relievers and medications that are rubbed on the gums for teething don’t work because they wash out of a baby’s mouth within minutes and may present safety concerns, the FDA said.

 

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Lifestyle, Uncategorized

Good Sleep is the Door to Good Health!

Health and Wellness Associates

EHS Telehealth

 

Good Sleep is the Door to Good Health!

sleepmercola

Sleep is one of the great mysteries of life. Like gravity or the quantum field, we still don’t understand exactly why we sleep—although we are learning more about it every day.

 

We do know, however, that good sleep is one of the cornerstones of health.

 

Six to eight hours per night seems to be the optimal amount of sleep for most adults, and too much or too little can have adverse effects on your health.

 

Sleep deprivation is such a chronic condition these days that you might not even realize you suffer from it. Science has now established that a sleep deficit can have serious, far reaching effects on your health.

 

For example, interrupted or impaired sleep can:

 

Dramatically weaken your immune system

Accelerate tumor growth—tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions

Cause a pre-diabetic state, making you feel hungry even if you’ve already eaten, which can wreak havoc on your weight

Seriously impair your memory; even a single night of poor sleep—meaning sleeping only 4 to 6 hours—can impact your ability to think clearly the next day

Impair your performance on physical or mental tasks, and decrease your problem solving ability

When your circadian rhythms are disrupted, your body produces less melatonin (a hormone AND an antioxidant) and has less ability to fight cancer, since melatonin helps suppress free radicals that can lead to cancer. This is why tumors grow faster when you sleep poorly.

 

Impaired sleep can also increase stress-related disorders, including:

 

Heart disease

Stomach ulcers

Constipation

Mood disorders like depression

Diabetes

Auto-immune disorders

 

Sleep deprivation prematurely ages you by interfering with your growth hormone production, normally released by your pituitary gland during deep sleep (and during certain types of exercise, such as Peak Fitness Technique). Growth hormone helps you look and feel younger.

 

One study has even shown that people with chronic insomnia have a three times greater risk of dying from any cause. Lost sleep is lost forever, and persistent lack of sleep has a cumulative effect when it comes to disrupting your health. Poor sleep can make your life miserable, as most of you probably know.

 

The good news is, there are many natural techniques you can learn to restore your “sleep health.”

 

Whether you have difficulty falling asleep, waking up too often, or feeling inadequately rested when you wake up in the morning—or maybe you simply want to improve the quality of your sleep—you are bound to find some relief from my tips and tricks below.

 

Optimizing Your Sleep Sanctuary

  1. Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland’s production of melatonin and serotonin. Even the tiniest glow from your clock radio could be interfering with your sleep. This will help decrease your risk of cancer.

 

Close your bedroom door and get rid of night-lights. Refrain from turning on any light at all during the night, even when getting up to go to the bathroom. Cover up your clock radio. Cover your windows—I recommend using blackout shades or drapes.

 

All life evolved in response to predictable patterns of light and darkness, called circadian rhythms. Modern day electrical lighting has significantly betrayed your inner clock by disrupting your natural rhythms. Little bits of light pass directly through your optic nerve to your hypothalamus, which controls your biological clock. Light signals your brain that it’s time to wake up and starts preparing your body for ACTION.

 

  1. Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees. Keeping your room cooler or hotter can lead to restless sleep.

 

When you sleep, your body’s internal temperature drops to its lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body’s natural temperature drop.

 

  1. Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and serotonin and may have other negative effects as well. To do this, you need a gauss meter. You can find various models online, starting around $50 to $200. Some experts even recommend pulling your circuit breaker before bed to kill all power in your house.

 

  1. Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet. Remove the clock from view. It will only add to your worry when you stare at it all night… 2 a.m. …3 a.m. … 4:30 a.m.

 

  1. Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock, an alarm that combines the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc.) with a special built-in light that gradually increases in intensity, simulating sunrise.

 

  1. Reserve your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep, so avoid doing these activities in bed.

 

  1. Consider separate bedrooms. Recent studies suggest, for many people, sharing a bed with a partner (or pets) can significantly impair sleep, especially if the partner is a restless sleeper or snores. If bedfellows are consistently interfering with your sleep, you may want to consider a separate bedroom.

 

Preparing for Bed

  1. Get to bed as early as possible. Your body (particularly your adrenal system) does a majority of its recharging between the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into your liver, which can further disrupt your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.

 

  1. Don’t change your bedtime. You should go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.

 

  1. Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the tensions of the day.

 

  1. Don’t drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.

 

  1. Go to the bathroom right before bed. This will reduce the chances that you’ll wake up to go in the middle of the night.

 

  1. Eat a high-protein snack several hours before bed. This can provide the L-tryptophan needed for your melatonin and serotonin production.

 

  1. Also eat a small piece of fruit. This can help the tryptophan cross your blood-brain barrier.

 

  1. Avoid before-bed snacks, particularly grains and sugars. These will raise your blood sugar and delay sleep. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep.

 

  1. Take a hot bath, shower or sauna before bed. When your body temperature is raised in the late evening, it will fall at bedtime, facilitating slumber. The temperature drops from getting out of the bath signals your body it’s time for bed.

 

  1. Wear socks to bed. Feet often feel cold before the rest of the body because they have the poorest circulation. A study has shown that wearing socks to bed reduces night waking. As an alternative, you could place a hot water bottle near your feet at night.

 

  1. Wear an eye mask to block out light. As discussed earlier, it is very important to sleep in as close to complete darkness as possible. That said, it’s not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can be helpful.

 

  1. Put your work away at least one hour before bed (preferably two hours or more). This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow’s deadlines.

 

  1. No TV right before bed. Even better, get the TV out of the bedroom or even completely out of the house. It’s too stimulating to the brain, preventing you from falling asleep quickly. TV disrupts your pineal gland function.

 

  1. Listen to relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD.

 

Another favorite is the Sleep Harmony CD, which uses a combination of advanced vibrational technology and guided meditation to help you effortlessly fall into deep delta sleep within minutes. The CD works on the principle of “sleep wave entrainment” to assist your brain in gearing down for sleep.

 

  1. Read something spiritual or uplifting. This may help you relax. Don’t read anything stimulating, such as a mystery or suspense novel, which has the opposite effect. In addition, if you are really enjoying a suspenseful book, you might be tempted to go on reading for hours, instead of going to sleep!

 

  1. Journaling. If you often lay in bed with your mind racing, it might be helpful to keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my cortisol levels are high.

 

Lifestyle Suggestions That Enhance Sleep

  1. Reduce or avoid as many drugs as possible. Many drugs, both prescription and over-the-counter, may adversely affect sleep. In most cases, the condition causing the drugs to be taken in the first place can be addressed by following guidelines elsewhere on my web site.

 

  1. Avoid caffeine. At least one study has shown that, in some people, caffeine is not metabolized efficiently, leaving you feeling its effects long after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Be aware that some medications contain caffeine (for example, diet pills).

 

  1. Avoid alcohol. Although alcohol will make you drowsy, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.

 

  1. Make certain you are exercising regularly. Exercising for at least 30 minutes per day can improve your sleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can manage it.

 

  1. Lose excess weight. Being overweight can increase your risk of sleep apnea, which can seriously impair your sleep. Please refer to my nutrition plan for recommendations.

 

  1. Avoid foods you may be sensitive to. This is particularly true for sugar, grains, and pasteurized dairy. Sensitivity reactions can cause excess congestion, gastrointestinal upset, bloating and gas, and other problems.

 

  1. Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress.

 

  1. If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause sleep problems if not properly addressed.

 

If All Else Fails

  1. My current favorite fix for insomnia is Emotional Freedom Technique (EFT). Most people can learn the basics of this gentle tapping technique in a few minutes. EFT can help balance your body’s bioenergy system and resolve some of the emotional stresses that are contributing to your insomnia at a very deep level. The results are typically long lasting and improvement is remarkably rapid.

 

  1. Increase your melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. If that isn’t possible, you may want to consider a melatonin supplement.

 

In scientific studies, melatonin has been shown to increase sleepiness, help you fall asleep more quickly and stay asleep, decrease restlessness, and reverse daytime fatigue. Melatonin is a completely natural substance, made by your body, and has many health benefits in addition to sleep.

 

As always Melatonin should not be used if you have a heart condition, rheumatoid arthritis, diabetes, fibromyalgia, any gastrointestinal inflammatory problems or pregnant.

 

Call your healthcare provider or give us a call for your personal healthcare needs.

 

Health and Wellness Associates

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Dr Gemma Carney

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Diets and Weight Loss, Foods, Uncategorized

Chicken Kebobs : On the Grill or in the Oven

Health and Wellness Associates

EHS Telehealth

 

Chicken Kebobs : On the Grill or in the Oven

chickencabobs

Ingredients
  • 2 tablespoons olive oil
  • ½ teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon dried thyme
  • 2 large chicken breasts (12 oz each)
Instructions
  1. Preheat oven to 450 degrees F, or fire up the grill.   Line a baking sheet with foil
  2. In a large bowl, whisk together the olive oil, salt, pepper, garlic powder, onion powder and thyme.
  3. Cut the chicken breasts into cubes . Add to the bowl and toss with the seasoned olive oil.
  4. Thread the coated chicken cubes on skewers. I use metal skewers that I bought on Amazon. If you use wooden skewers, place thin foil strip on their exposed edges to prevent burning.
  5. Bake the chicken kabobs for 15 minutes. Switch the oven to broil, place the baking sheet under the broiler, and broil just until browned, about 2 minutes, on the grill just turn as needed.   You can add more marinate to them as you grill.

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Diets and Weight Loss, Foods, Uncategorized

Low Carb Meat Pie

Health and Wellness Associates

EHS Telehealth

 

Low Carb Meat Pie

Lowcarbmeatpie

This easy recipe for ground beef meat pie is low carb and keto. A crustless pie, this tasty meat pie is big on beef flavor and contains no starchy fillers.

Lifestyle, Rx to Wellness, Uncategorized

Sunscreen Lotions are Killing You and Your Family

Health and WEllness Associates

EHS Telehealth

 

Sunscreen Lotions are Killing You and Your Family

sunscreen

Compelling evidence: Slathering on toxic sunscreen and avoiding the sun could jeopardize your health and shorten your life

According to a June 2014 article featured in The Independent (UK), a major study conducted by researchers at the Karolinska Institute in Sweden found that women who avoid sunbathing during the summer are twice as likely to die as those who sunbathe every day.

The epidemiological study followed 30,000 women for over 20 years and “showed that mortality was about double in women who avoided sun exposure compared to the highest exposure group.”

Researchers concluded that the conventional dogma, which advises avoiding the sun at all costs and slathering on sunscreen to minimize sun exposure, is doing more harm than actual good.

That’s because overall sun avoidance combined with wearing sunscreen effectively blocks the body’s ability to produce vitamin D3 from the sun’s UVB rays, which is by far the best form of vitamin D.

In the USA, vitamin D deficiency is at epidemic levels. Ironically, vitamin D deficiency can lead to aggressive forms of skin cancer. A ground-breaking 2011 study published in Cancer Prevention Research suggests that optimal blood levels of vitamin D offers protection against sunburn and skin cancer.

Additionally, vitamin D protects the body from diseases like multiple sclerosis, rickets (in the young), tuberculosis, inflammatory bowel disease, type 1 diabetes, inflammatory bowel disease, rheumatoid arthritis, systemic lupus erythematosus and Sjogren’s syndrome.

According to the Vitamin D Council, researchers at the University of Alabama at Birmingham recently reported that “lack of sun exposure may lead to cognitive decline over time.”

Please call us for using Vitamin D correctly for YOU.  Everyone of us is different than everyone else, and you need a personal healthcare approach to your healthcare,

A dissident dermatologist

Bernard Ackerman, MD, (deceased 2008) was one of the world’s foremost authorities on the subject of skin cancer and the sun, sunscreens and melanoma skin cancer risks.

Below are Ackerman’s views excerpted from an article in The New York Times (July 20, 2004), titled “I BEG TO DIFFER; A Dermatologist Who’s Not Afraid to Sit on the Beach”:

The link between melanoma and sun exposure (dermatology’s dogma) is unproven.There’s no conclusive evidence that sunburns lead to cancer.There is no real proof that sunscreens protect against melanoma.There’s no proof that increased exposure to the sun increases the risk of melanoma.

A 2000 Swedish study concluded that higher rates of melanoma occurred in those who used sunscreen versus those who did not.

Sunscreens: Cancer-Causing Biohazards

Elizabeth Plourde, PhD, is a California-based scientist who authored the book Sunscreens – Biohazard: Treat as Hazardous Waste, which extensively documents the serious life-threatening dangers of sunscreens not only to people but to the environment as well.

Dr. Plourde provides proof that malignant melanoma and all other skin cancers increased significantly with ubiquitous sunscreen use over a 30-year period. She emphasizes that many sunscreens contain chemicals that are known carcinogens and endocrine-disrupting chemicals (EDC).

Environmentally, she notes: “In areas where there has been much exposure to ED [endocrine disrupting] chemicals, coral and other sea populations have died off and the prevalence of dual-sexed fish has risen.”

Dr. Plourde’s research on mice and sunscreen exposure also showed increases in both pup and maternal mortality as well as reproductive issues in subsequent generations.  Meaning that the chemicals in sunscreens are damaging your DNA, and you are passing down this DNA break to your children.  Many children who use sunscreen are developing life threatening diseases, and life long medical problems by the age of 30.

Additionally, the book documents how sunscreen chemicals have polluted our water sources including oceans, rivers and municipal drinking water. Worse yet, testing revealed that 97% of Americans have sunscreen chemicals in their blood!

Please share with family and loved ones.  If you have concerns about your personal healthcare, please call us.

 

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Foods, Health and Disease, Uncategorized

Fruits that Fight Heart Disease

Health and Wellness Associates

EHS Telehealth

 

Fruits that Fight Heart Disease

berrybowl

The next time you are at the grocery store, seek out a selection of colorful berries to add to your shopping cart. Blueberries, strawberries, raspberries, and blackberries are an easy, delicious way to protect your health. Berries can be found year-round, either fresh  or frozen – you can even grow your own, and including them in your diet is effortless. They taste great and can be eaten for breakfast in oatmeal or added to a smoothie, tossed into a salad at lunch, or blended into a nutritious “nice” cream for dessert after dinner.

 

These vibrant, health-promoting fruits are rich in fiber and cardioprotective antioxidant phytochemicals. Antioxidants, both from the diet and naturally produced by the body, are critical for your health as they protect against oxidation and minimize damage to your cells from free radicals. Free radicals are unstable molecules with unpaired electrons that can potentially damage genetic material and other cellular components. Accumulated free radical damage over time ages the body and contributes to chronic diseases, including heart disease and cancer. Antioxidants slow or stop the reactions of free radicals, neutralizing them.

 

Berries: More than Antioxidants

Some dietary antioxidants, like vitamin C, work in the body primarily as antioxidants. The antioxidants in berries are different: The major antioxidant phytochemicals in berries are anthocyanins, in the class of flavonoids. These phytochemicals are concentrated in the skins of berries, give rise to their deep colors, are thought to have a number of benefits that are unrelated to direct antioxidant effects.

 

Flavonoids do have antioxidant activity; however, their most powerful health benefits are thought to be due to their other biological effects. Berries and their flavonoids have been found to decrease oxidation of LDL cholesterol which helps prevent the production of atherosclerotic plaque, increase blood antioxidant capacity, decrease adhesion of inflammatory cells to vessel walls, and improve blood pressure regulation.

 

Higher anthocyanin and berry consumption is associated with lowering an inflammatory marker called C-reactive protein, suggesting that berries may curb inflammation. The phytochemicals in berries also may enhance nitric oxide production in blood vessels, which helps to properly regulate blood pressure. Studies have shown that high flavonoid intake is associated with an up to 45 percent reduction in risk of coronary heart disease. Nurses’ Health Study II data showed that young and middle-aged women who ate three or more weekly servings of blueberries or strawberries had a 34 percent reduction in heart attack risk compared to those who consumed a smaller amount of berries over the 18-year follow-up period. Furthermore, berries also have anti-cancer effects and provide protection against diabetes and cognitive decline with aging.

 

Berries Are Superfoods

Long-term studies measuring berry or flavonoid consumption suggest that all these cardiovascular benefits of berries add up to longevity value, according to the reduced risk of all-cause mortality observed in these studies.

 

Berries are the fruits with the highest nutrient-to-calorie ratio and an important component of a high-nutrient diet; I consider them to be superfoods. Along with greens, beans, onions, mushrooms, and seeds, berries .  These are foods you should eat every day, and they should make up a significant portion of your diet to promote health and longevity and to fight chronic disease.

 

One thing is for sure: It is clear these small packages of sweetly tart fruits have an amazing capacity to benefit our health. They are an important component of a high-nutrient diet. Eat some berries daily to provide your body with protection against free radicals, inflammation, heart disease, and cancers.  Women should eat 1/2 cup of berries daily just to maintain normal health.

 

 

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Foods, Health and Disease, Rx to Wellness, Uncategorized

Lower Your Blood Pressure With Onions

Health and Wellness Associates

EHS Telehealth

 

Lower Your BP with Onions

onion-flower.jpg

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.

One of the best combinations is onions and eggs.  There are two enzymes,

one from the onion and one from the eggs that in combination are super

powers!

 

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

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