We Are Women!

We Are Women!

A woman’s body goes through many different changes throughout life. Following a healthy diet, exercise routine & mindfulness practice will help keep your body in balance and at ease for these various & sometimes difficult stages.

Menstrual Madness

Tips to ease cramps:

  • Foods to focus on: Getting enough calcium, magnesium, Vitamin D, good fats & iron are important during your menstrual years.
    • Dark chocolate, yogurt, salmon, broccoli, pumpkin seeds, eggs, nuts, bananas, chamomile tea, dark leafy greens like spinach, kale & bok choy, oats, ginger etc.
  • Drinking lots of water actually prevents your body from retaining water, so even if you’re bloated make sure you are getting enough hydration. Avoid alcohol, carbonated beverages and caffeine.
  • Raw cacao (1 tbs) is a great source of iron and magnesium, two minerals women commonly can be deficient in. So, chocolate is GOOD 😊
  • Raspberry leaf tea helps tone the uterus and pelvic muscles.
  • Focus on gentle & restorative workouts rather than high-intensity like barre, Pilates, yoga, walking & biking.
  • Chiropractic adjustments can help provide pain relief, especially in the lower back and uterus area.

PCOS

PCOS occurs when a woman’s hormones are out of balance, which can lead to problems with fertility and menstrual cycles, weight gain, and cysts on the ovaries.

Natural solutions:

  • Drinking 1-2 tbs of apple cider vinegar (with “the mother”) diluted in water/tea/smoothies every day. This will help improve the body’s natural elimination system while balancing pH levels to help control bacteria, candida and yeast.
  • Eat a 95% whole foods diet focusing on vegetables, nuts, seeds, legumes and leafy greens.
  • Eliminate processed foods & sugar.
  • Probiotic foods like kombucha, sauerkraut, kimchi & miso.
  • Iron-rich food like spinach, kale, goji berries, lentils & chickpeas are great if you have low iron.
  • Focus on gentle & restorative workouts rather than high-intensity like barre, Pilates, yoga, walking & biking.

 

FUN FACT: Women who eat at least 10g of fresh mushrooms each day (about one mushroom per day) have a 64% DECREASED risk of breast cancer & when you add in a daily cup of green tea, there is an 89% DECREASED risk of breast cancer!

 

Pregnancy

  • Raspberry leaf tea helps tone the uterus and pelvic muscles.
  • A nutrient rich, whole food diet will nourish you and your baby. Focus on a good variety of fresh vegetables, fruits, beans and lean meats. If you are craving sugar, eat protein & good fats instead.
  • Drink 2-3 liters of water per day and avoid artificially sweetened drinks and all sodas.
  • Natural magnesium supplements can help with morning sickness, fatigue & constipation.
  • Using an exercise ball as a chair can help keep the pelvis forward and in good alignment.
  • Balance physical activity with rest.

Menopause

  • Supplements: E-manganese, Symplex F, Pituitrophin PMG, Calcium Lactate
  • Foods:
    • Soy (unprocessed) contains high levels of estrogen-like compounds which mimic natural estrogen. It can help decrease hot flash frequency and severity – edamame is a good source for unprocessed soy. Stay away if there is a known breast cancer risk.
    • Black cohosh: can help reduce production of LH (luteinizing hormone – causes hot flashes).
    • Eat regular meals throughout the day.
    • Healthy fats and fatty acids, dairy, eggs, leafy green vegetables, kelp.
    • Full fat foods like walnuts/almonds, flax seed, chia seed, berries, bananas, plain yogurt or coconut yogurt if you’re sensitive to dairy.
    • Avoid hot flash triggering foods like caffeine, alcohol, sugary and spicy foods.
    • Yoga, meditation & other relaxation techniques.

Open & Strengthen Your Hips

Women tend to carry their stress in their hips. Stretching and strengthening the muscles around the hips is a great way to release tension and stress on the spine. Always complete both sides/legs with stretching, and remember that one side may feel different than the other.

Cow Face Pose: For this pose, imagine a really tight “criss-cross” seated position. Bend your right knee to face the front of the mat, and then bend your left knee the same, and stack it right on top of your right knee. The soles of both your feet should ideally be facing up. It’s ok if you cannot come into the full position at first. Sit on a block or blanket for leverage and try again. Make sure both sit bones stay on the ground, or block/blanket, and breathe deeply. Fold forward for an added challenge. Switch after 3 minutes for a great release.

Half Pigeon Pose: For this pose, begin in a downward facing dog position. From there, swing your left (or right) leg through your hands, bending at the knee and facing the sole of your foot up. Lay your knee flat on the mat and to the side just enough so that you are not lying on it as you lean forward. Ideally, your shin is parallel to the front of the mat, but this won’t occur until you are very open in the hips. For now, it is ok for the shin to be slanted. The most important part of this pose is that you first align your hips. Distribute your weight evenly so that you are not leaning to the left or right side. If you cannot align your hips, place a block under your left sit bone – this leverage will help you as you begin to open up tight hips.

 

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Sugar in Disguise

Sugar in Disguise

Sugar & Carbs Don’t Care About You!

You might think your diet is healthy, but there are many foods that could surprise you. Some foods contain sugar or are broken down into sugar in your body.

Sugar & Refined Carbohydrates: Be Careful

Many processed or refined foods contain simple carbohydrates, which have the greatest impact on blood sugar. These simple carbohydrates break down into glucose that enters the bloodstream quickly, affecting insulin release. This rush of glucose can create an energy spike followed by a deep drop in blood sugar and energy. You can be caught in a vicious cycle of craving sugar, eating it, feeling tired and craving it again.

How Carbs Affect the Body:

  1. You eat and digest food – digested food releases glucose
  2. Glucose enters the bloodstream and raises blood sugar
  3. The rise in blood sugar triggers the pancreas to release insulin
  4. Insulin tells cells to either use the glucose or store it for energy
  5. The less energy burned, the more fatty acids are stored
  6. More stored fatty acids may result in weight gain

Complex Carbohydrates: Better, But Keep Track of Them

Complex carbs are easier on your blood sugar metabolism because they contain fiber and break down more slowly into sugar. Even though this is better for your blood sugar metabolism, you still need to watch your intake of complex carbs. In time, they will be completely changed into sugar too.

Follow a nutritious meal plan that includes healthy fats and a diet low in simple carbs, sugar and starches.

  1. Cut Sugars: soda, energy drinks, fruit juice, high-fructose corn syrup
  2. Reduce Refined Simple Carbs: breads and pasta made with refined flour, pastries, white rice
  3. Count Complex Carbs: whole-grain breads, starchy vegetables like corn, beans, white potatoes, peas
  4. Include Healthy Fats: avocados, olives, plant oils like olive & coconut, nuts like almonds & walnuts, oily fish like salmon & tuna

 

Start Here for Healthy Blood Sugar Support:

  • Limit your refined-carb count to a maximum of 60-70 grams a day, not including low-starch vegetables.
  • Watch portion size when you are tracking food.
  • Are you hungry or thirsty? If your energy is low and you’re feeling a bit on the edge, you might think you’re hungry, but your body is really thirsty. Keep hydrated and drink plenty of water.
  • Eat frequent small meals throughout the day.
    • Try and include a protein, healthy fat, and fiber
    • A healthy fat plus fiber helps you feel full and less likely to be hungry
    • Protein can sometimes help moderate the rise in blood sugar
    • Fiber, particularly soluble fiber, can slow the absorption of sugar
  • Exercise on a regular basis. Don’t sit for long periods; get up and stretch or take a quick walk
  • Keep a daily record of food and supplement intake for reference.

Information brought to you by Standard Process 

Immune Essentials

Immune Essentials

What can we do to keep our immune systems happy & healthy?

  • Avoid antibacterial soaps and hand sanitizers and wash well with soap and water
  • Avoid unnecessary antibiotics and focus on good probiotics
  • Get lots of rest & exercise regularly
  • Enjoying time in the sun & in nature
  • Take brief cold showers
  • Regular dry brushing
  • Do a coconut or sesame oil pull a few times a week or daily
  • Eat lots of wholesome root veggies and leafy greens
  • Incorporate healing herbs and spices into your diet like turmeric & ginger
  • Eat different species of immune boosting mushrooms
  • Drink half your weight in ounces of water per day
  • Avoid sugar
  • Decrease stress
  • Remove household molds
  • Shower before going to sleep

80-90% of the immune system is in the GUT

 

    Supplements:

  • Vitamin D (Cataplex D)
  • Vitamin C
  • Congaplex, Immuplex, Antronex, Epimmune, Echinacea C/Premium, Cataplex C, Catalyn

    Foods to focus on:

  • Healing bone broth
  • Sweet potatoes
  • Turnips
  • Carrots
  • Parsnips
  • Beets
  • Garlic & onion
  • Probiotic Rich Foods: kimchi, kefir, sauerkraut, miso
  • Citrus Fruit

How to Oil Pull

Oil pulling has many holistic benefits; it is great for clearing out bad bacteria in the mouth and toxins throughout the entire body. Put 1-2 tsp coconut/sesame oil in your mouth and swish it around for 15-20 minutes – this is long enough to break through plaque and bacteria but not long enough that the body starts re-absorbing the toxins and bacteria. The oil will get thicker and milky as it mixed with saliva during this time and it should be creamy-white when spit out. Spit the oil into the trashcan, then rinse your mouth with warm water. Finish by brushing your teeth as usual to remove any bacteria left.

How to Dry Brush

Dry brushing is a great way to help stimulate the lymphatic system which helps the body detoxify. It is also useful for exfoliation, cleaning pores, reducing cellulite & boosting energy. Starting at the bottom of the feet, brush upwards towards the heart in long, smooth strokes concentrating on one area for about 5 strokes; always brush toward the center of the body. Repeat the process with the arms starting with the palms. When focusing on the stomach and armpits brush in a circular clockwise motion, and be careful when brushing your neck; you may want to use a softer brush if doing the face.

 

13 EZ Egg Recipes

13 EZ Egg Recipes

 

Packed with protein, vitamin D, potassium, and vitamin B12, eggs are not only affordable and quick to cook, but they also offer a bounty of nutritional benefits. Try switching up some different ways you incorporate eggs into your diet!

  1. Blend a Salad Dressing: Hard boiled eggs make a delicious alternative to avocados in a homemade pureed dressing or sauce combined with whatever other ingredients you want like mustard, garlic, lemon juice and apple cider vinegar.
  2. Over Oatmeal: crack one or two into morning oatmeal before cooking to add some power protein and fat; you can drop the egg right on top of the oatmeal or mix it in.
  3. Swap Out Chips: load up a hard-boiled egg with a scoop of guacamole.
  4. Morning Muffins: using a cupcake baking sheet, use eggs and your favorite veggies and proteins to make bite sized snacks.
  5. Toast Topper: slice a sweet potato and bake in the toaster until edges are crispy, top with poached egg.
  6. Savory Waffle: add an egg on top of a whole-wheat waffle, feel free to add bacon, avocado and some greens to spice up this yummy breakfast
  7. Frittatas: Put some cooked pasta in a bowl and beat with six eggs. Then, add a splash of milk or water and a healthy amount of chopped veggies, like zucchini, spinach, kale or broccoli. Then, heat a large nonstick pan, add the mixture and cook until it just sets around the edges. Pop into a 400-degree oven to finish cooking. Remove, flip it upside-down and slice into wedges. Can be made without pasta
  8. Breakfast Fried Rice: use a mixture of eggs, scallions, ginger, garlic & additional sauces to whip up a healthy bowl to start your day
  9. Add to Soups: add a poached egg on top of veggie based soups for some stomach-filling protein
  10. Egg Burritos: preheat a nonstick pan over medium-high heat and pour the eggs in, cooking until just set. Fill with beans, cooked chorizo or bacon, cheese and guacamole before rolling into a burrito.
  11. Hash Brown Egg-in-a-Hole: swap out bread with hash browns, using a skillet form a hole in the middle of the hash browns and crack an egg. Cook until it sets.
  12. Salad Topper: use a poached or hard boiled egg on top of salad for extra protein and flavor.
  13. Breakfast Pizza: top a classic margarita pizza with a few eggs! Cook the pizza about three-quarters, then crack the eggs in the center and cook the rest of the way. Or, you can cook the pizza all the way and top with fried eggs before serving.
Upcoming Health Information Talks

Upcoming Health Information Talks

Join us for our next upcoming Health Information Talks @ the Natural Health Improvement Center of Columbia, MD! Give us a call to reserve your spot today 410-717-6610.

Patients who bring guests to any health talk will receive one entry per guest in our raffle to win an Instant Pot!

From 6:30-7:15 on Mondays unless otherwise indicated

October 1st: Immune Essentials

October 15th: ADD/ADHD, Concentration, Memory, Studying etc.

October 29th: Women’s Health, Menopause, PMS, Foggy Brain, Hot-Flashes etc.

November 12th: Digestive Dysfunction, Acid Reflux, Bloating etc.

November 26th: Men’s Health, Prostate etc.

December 10th: Cholesterol – Myths & Truths

December 17th: Anxiety & Depression

January 7th: Skin Health – Eczema, Psoriasis, Acne, Rashes

Healthy Lunches

Healthy Lunches

Nutrition & The Body

A school lunch box can potentially make up to 30-50% of our child’s daily food intake.

Effects of poor nutrition, especially with children, go beyond weight gain. A child who eats too much fat, sugar, sodium or processed food and too few vitamins and minerals is likely to develop a higher risk over time for several chronic health problems.

Proper nutrition is also tied to better academic performance, so kids who eat unhealthy lunches are more likely to score worse on tests and have a harder time with schoolwork. Lower IQ scores, memory difficulties, fine motor and language skills into early adulthood and beyond are all associated with lack of essential vitamins and nutrients.

A homemade lunch will keep your kids away from junk food temptations & ensure easy-access to healthier options that they will learn to love.

Better for their body & your budget

When you pack a lunch, you control the ingredients and choose items based on your budget and preference. In some cases, packing a lunch is not only healthier, but less expensive. For approximately the same cost as five days of school lunch purchases, you can buy enough ingredients to pack a healthy lunch each day, with the added peace of mind that your child has a wholesome and nutritious meal to eat.

Sugar Sabotage

80-90% of the immune system is located in the GUT

The body’s microbiome is made up of trillions of good bacteria that digest food, produce vitamins and protect the body from germs and disease. But when kids consume too much sugar, it can alter the balance between good and bad bacteria and weaken their immune systems.

One of the most common effects sugar can have on children are cold-like symptoms: chronic runny noses, excessive mucus, cough, allergies and symptoms of sinus infections. Eliminating sugars can drastically help improve these common symptoms.

Children who are “picky eaters” are most likely loading up on too much sugar, causing stomachaches and poor appetites. Crowd out high sugar foods with healthier options and soon their bodies will crave the real nutrients they need.

Approximately 80% of packaged foods contain added artificial sweeteners.

Foods to AVOID

  • Packaged fruit juice & sugary drinks
  • Flavored milk & excessive dairy
  • High sugar granola bars & processed snack packs
  • High fructose corn syrup
  • Packaged dried fruit & desserts
  • Heavy pasta sauces & dressings

Foods to CHOOSE

  • Fresh fruits & veggies
  • Lean proteins
  • Healthy fats
  • Whole grains & carbs
  • Low glycemic options

SWAP THIS FOR THAT!

Instead of flavored yogurt

Try plain Greek yogurt with fresh fruit mixed in (you could also add local honey for a sweeter taste & natural immune booster).

Instead of canned fruit

Try chopping up the fresh stuff; a cup of fresh peaches has 13g of sugar, and 1 cup of canned peaches has 33g of sugar.

Instead of sweetened salad dressings & sandwich spreads

Try making your own balsamic vinaigrette or light ranch, choosing mustard, homemade guacamole or hummus vs mayonnaise.

Instead of sodas, juices & dairy

Try adding fruits & veggies like berries, lemon, ginger & cucumber to water for extra flavor.

Instead of lunchables or highly processed meats

Try getting your meat straight from the deli or pack some leftover proteins from dinner the night before.