Lifestyle & Nutrition Blog
What’s in Your Pantry?
If you like to cook, you know the value of having specific items in your pantry. You know what I’m talking about; a variety of spices, vinegars, oils, canned sauces, legumes, beans and condiments that are just waiting to be used in a new recipe or in a weekly favorite. To me, there is comfort in knowing that behind the pantry door, there is always the potential to create a variety healthy and flavorful dishes. I am including my top 20 pantry staples and suggestions on how to use them. I hope you are as excited as I am about what’s in your pantry!!!
Almond, cashew and peanut can be found at most stores.
10. Himalayan Salt- adds a light saltiness to foods and is full of micro-minerals.
Packing School Lunches
Just yesterday we were planning our Fourth of July picnics and in a flash we are starting another year of crazy school schedules and packing school lunches. Let’s not kid ourselves, packing healthy school lunch’s takes work. Speaking from experience (packing lunches for 3 kids over the past 20 years), I have learned a few tricks to make that job easier.
Tip #1 - SHOP and PREP for school lunches on the weekend. People, I can’t stress this enough!!! There is nothing worse on Monday mornings than the mad scramble through your fridge and pantry to “find” healthy items for your child’s lunch. Stocking up on healthy lunch foods, washing fruits and veggies, cutting up cheese and portioning out snacks (nuts, dried fruit, popcorn), will save you loads of time on weekdays. Also, have a number of containers on hand that are suitable for packing lunch items. Some parents like divided containers or Bento boxes that have 3 or 4 sections for different foods and one lid which keeps things really simple for your child (and you). Here are a few good options for lunch-style containers that you may find helpful: http://www.easylunchboxes.com/ http://www.lunchskins.com/
Tip #2 – INVOLVE YOUR KIDS. Poll your kids for lists of foods that they would like to eat for lunch. Use grocery shopping as an educational experience, remember if kids see where food comes from and they help pick and prepare it, they are more likely to eat it! Get your kids involved by washing fruits and vegetables (great task for the younger kids) and portioning (counting) things like grapes, raisons, nuts carrot sticks, cherry tomatoes, cheese cubes etc. into containers that can be quickly grabbed from the pantry or fridge and stowed into lunch boxes. Remember to put foods on easy to reach shelves in your fridge and pantry to make them more accessible for kids.
Tip #3 KEEP IT SIMPLE- Remember, most kids like things simple including food. Pick a variety of fruits and veggies, proteins and snacks that your child has approved and prepare enough to last the week. Don’t forget that leftovers are golden! Items such as grilled chicken, cooked vegetables, extra pasta or brown rice are great starting points for building school lunches. Combining these foods into bowls or rolling them into tortillas topped with avocado and some dressing can be a nice change from a sandwich.
-“Mini” versions of foods are easier for little hands, try mini pitas, mini veggie and cheese kabobs, baby mozzarella cheese balls, mini meatballs, cherry tomatoes…………
-check out these healthy pre-packaged items that can be real time savers
-Kids love notes in their lunches, even a post-it with an encouraging message will make their day.
-frozen grapes in a lunch box can double as an ice pack and a cool snack!
Enjoy and we hope everyone has a great 1st day back to school!!
Cool Treats for Summer Heat
The hot days of summer are here and this sends many of us in search of ways to keep cool. One sure way to beat the heat is with frozen ice pops. We all know that adults and kids alike love these colorful icy treats on a stick. While we may have many store-bought options, most frozen treats are loaded with sugar, artificial color, and flavor. What many of us may not realize is just how easy it is to make these pops ourselves. There are many BPA- free molds in all kinds of shapes and sizes available at stores like Walmart, Target, Williams-Sonoma, and of course on-line. By making your own frozen ice pops, you are able to control the quality of the ingredients and more importantly the amount of sugar that goes into each one. The other great benefit is that your kids, grandkids, neighbors and friends will all have fun making them too! You can enlist their help with washing fruit, measuring liquids and placing the sticks in the molds. I can assure you that these pops are going to taste extra good and be much better for you than store-bought ones. For great recipes for frozen pops check out these links:
Another “cool” trick to add your summer line-up is making fruity ice cubes. Not only are these cool and delicious but they are also a great way to keep a glass of wine cool or to jazz up a glass of sparkling water! This is another great recipe to get kids involved and they will love “helping” with filling the ice trays and placing the fruit in each cube. Check it out here: http://www.pipandebby.com/pip-ebby/2011/6/19/fruit-cubes.html
PS…..this ice cube idea works great with fresh herbs too!
Eating Too Much Sugar: Is It Worse Than We Thought?
You don’t have to look very far to locate information on sugar consumption in America. Newspapers, magazines, science journals, and medical research regularly contributes alarming statistics on how much sugar we are consuming every day. Should we be worried? – the answer is yes!!! The latest estimates suggest that on average, Americans are consuming 130 lbs. of sugar each year. You may find it difficult to imagine eating that many donuts or chowing down on that many candy bars but the reality is most of us are getting the majority of our daily sugar from beverages. Many of us rely on our ‘favorite’ coffee drink from our ‘favorite’ coffee store to get us going in the morning and are blissfully unaware that at least half of the drinks on the menu exceed 60 grams of sugar!!! How does this stack up against the daily recommendations for sugar consumption??? Well…..many health agencies are recommending no more than 36 grams of sugar per day for men and 24 grams of sugar per day for women. Currently, the average American male consumes 128 grams of sugar per day and women are consuming 88 grams per day. Also, worth mentioning; sugar has no nutritional value, no vitamins, no minerals, no enzymes and no fiber.
You may be asking: What exactly is the harm in consuming all of this sugar?? Sugar is addictive and triggers parts of our brains that leaves us wanting more each time we eat it. Excess sugar in the body causes inflammation. Sugar is known to contribute to: obesity, diabetes, high blood pressure, joint pain, headaches, acne and many other health problems. So, the answer to the question in the title of this post is loudly YES, the effects of sugar are worse than we thought and we must make every effort to reduce our sugar intake if we have any hopes of avoiding health problems that could potentially shorten our lives.
Good for Your Bones and So Much More
Lately, there has been a great deal of conversation about bone broth. This ‘magic’ elixir has been credited with everything from decreasing the appearance of wrinkles, lubricating our joints, to healing the lining of our guts. Clearly there appears to be multiple benefits to drinking bone broth on a regular basis. So, what exactly are we getting when we drink bone broth? First you have to consider what goes into making bone broth in order to understand where the good stuff comes from. Bone broth is literally made from ‘bones’, along with vegetables, water and salt. So, if bone broth is made from bones then naturally we should not be surprised to learn that bone broth contains calcium, phosphorus and magnesium, all components of bones. Along with those great things, bone broth is also rich in collagen, amino acids, glucosamine, chondroitin and glutathione. This profile of nutrients, vitamins and minerals provides a pretty compelling argument as to why we should consider adding bone broth to our diets.
But, it sounds like work to make right? Wrong!! After doing some research I came across numerous recipes for making bone broth in the crockpot!!! I was so excited! No slaving over the stove for hours to cook this wonderful liquid. How did I do it? I saved up a bunch of bones in the freezer from chicken that I had previously cooked, but I didn’t think I had enough for my crockpot, so I roasted off some organic chicken necks and backs in the oven and threw all of the bones (freezer ones too!) into the crockpot with a few veggies and some filtered water and salt – pretty easy so far right?! I turned the pot on low and let it cook overnight. By some wonderful culinary miracle it was ready the next morning and all I had left to do was strain it, cool it and package it up for the freezer!!! Unbelievably easy!!! I really was impressed by how little time and effort it took to create something that is so healthy and good. I would like to add, that in keeping with making healthful decisions concerning food, I recommend using organic ingredients if you are able, that way we are avoiding pesticides and additives that we are trying to keep out of our bodies. So, it’s time to dust off that crockpot and put it to work making some bone broth, you’re going to love it!
Happy Spring! The weather is great and everything is in bloom! This means summer is just around the corner. There is no better time than now to prepare yourself for the summer months. Who wants to look years younger without going under the knife? We are all looking for a natural, gradual, noticeable result for skin tightening. At Woodlands Wellness this month we would like to focus on our Ultherapy treatment. Ultherapy uses the power of Ultrasound to work deep below the skin’s surface to create new collagen giving you tighter, more refreshed natural looking skin.
How does Ultherapy work?
The Ultherapy® procedure is the only non-surgical, non-invasive treatment that uses ultrasound and the body’s own natural healing process to lift and tighten loose skin on the face, eyebrow, neck, under the chin, and chest. Ultherapy uses the safe, time-tested energy of ultrasound to stimulate the deep structural support layers of the skin—including those typically addressed in a surgical facelift—without disturbing the surface of the skin.
This energy triggers a natural response under the skin, jumpstarting the regenerative process that produces fresh, new collagen.
How many treatments will it take?
Just one single non-invasive Ultherapy® treatment helps counteract the effects of time, gravity, and sun exposure without downtime.
What areas can be treated and what kind of results can I expect?
Ultherapy is the only FDA-cleared procedure to tighten skin on these hard-to-treat areas:
Some patients see an initial effect right after their treatment, but the real results appear over 2−3 months as new collagen works to lift and tighten skin.
Non-invasive, no downtime, and done in just an hour or two.
What’s not to love about our Ultherapy treatment!
Beauty is being the best possible version of yourself "beautiful inside and out" so take control of your age and let one of our experts here at Woodlands Wellness consult with you to see if you are a candidate for this amazing treatment!
Let Woodlands Wellness take care of your Mother stop by to grab your gift card for Mother’s Day. With the purchase of a gift card $100 or more we will give you a swag bag of goodies for Mom!
Book your complimentary consultation today to start your treatment for a younger you!
For more information regarding Ultherapy or any of our Wellness and Cosmetic services call us at (281)-362-0014
One of the best-kept secrets is lasers! Lasers have been on the market for years but no one really talks about them. At Woodlands Wellness we can help you with a lasting solution to your everday skin concerns. Imagine breaking away from your daily make-up routine? Did you know that 71% of the US population are seeking tone & texture improvement! Woodlands Wellness would like to introduce the Enlighten PICO Genesis laser! The PICO Genesis laser is revolutionizing the market with this breakthrough treatment that is unique for melasma, sun spots, excess pigmentation, and uneven tone and texture.
How does the Pico Genesis work?
Everyone’s skin contains a substance called melanin. It’s what gives our skin its color. When melanin occurs in high concentrations, it can result in brown spots and uneven skin tone. PICO Genesis uses laser light to selectively shatter unwanted pigmentation and remodel the upper layer of the skin to return balance + clearance + radiance to your skin.
A series of two to three PICO Genesis treatments are recommended, and ongoing maintenance treatments are encouraged to sustain results over time. Schedule a complimentary consultation with Woodlands Wellness and our providers will discuss a treatment plan designed for you to achieve an optimal outcome.
PICO Genesis treatments are ideal for the face, hands, and other areas of the body with noticeable signs of sun damage and excess pigmentation.
The results will make your skin feel:
The Pico Genesis treatment is a great option for those in the “public eye”, or for those who simply just don’t have the time to take off work.
What are you waiting for? Free yourself from concealers, foundations, powders, bronzers and highlighters! At Woodlands Wellness, we are ready to help you look and feel your best!
Book your complimentary consultation today to start your treatments for a more confident you!
For more information regarding this PICO Genesis or any of our Wellness and Cosmetic services call us at (281)-362-0014
What you once LOVED……..Doesn’t have to last forever.
Did your tattoo seem attractive in your 20s but not so attractive today? Or is your tattoo a permanent reminder of what was just a temporary feeling? You are not alone, did you know there are more than 5 in 6 Americans that have tattoo regret!
Woodlands Wellness has the most advanced laser technology in the market so let our expert Medical Laser Aestheticians help you remove that unwanted tattoo.
How does Laser Tattoo Removal work?
Tattoos are removed by lasers that emit short pulses of intense light that pass through the top layers of the skin to where the ink is located. The light breaks the ink into tiny, dust-like particles that are readily absorbed by your body, and eliminated through its natural processes. Most of our patients experience redness and swelling immediately following the treatment. These side effects are temporary and patients can return to regular activities following the treatment.
Most tattoos require several treatments for effective removal, depending on a number of different factors including your age, your tattoo’s age and location, quality of ink, ink colors, your skin color, location of your tattoo and overall health. On average, a patient will need between 3 and 6 treatments for complete removal of all ink colors.
What are the advantages of the Enlighten Laser?
Enlighten is the world’s first dual wavelength and dual pulse duration technology for tattoo removal, pigment, and skin revitalization. It uses a much faster, more advanced, cutting edge technology called Pico technology which delivers greater laser energy at an incredible speed of trillionth of a second; 1000x faster than Nano-technology.
Depending on the ink colors and the size of the tattoo, it normally requires only 1/2 the amount of treatments with the Enlighten Laser. The Enlighten Laser's picotechnology generates heat 1000x faster, separating tattoo pigment into much smaller Unwanted tattoos could now truly be removed more efficiently with less chance of scarring, less pain and shorter recovery time.
That change of heart, or feeling of regret, is the #1 reason why people seek tattoo removal. Fortunately, de-inking has progressed to a much faster, safe and effective method. Finally, your unforgettable tattoo can be forgotten with our most advanced laser tattoo removal technology! Book your complimentary consultation today to start your treatments for that unwanted tattoo.
For more information regarding this test or any of our Wellness and Cosmetic services call us at (281)-362-0014
Instead of an article this month Woodlands Wellness wanted to focus on getting the word out for our 12th Annual Open House.
Save the date February 9th we will have 2 sessions 10am-2pm and 5pm-7pm. It's a great time to take advantage of exclusive savings!
Mark your calendars and plan on joining in the FUN!
If you are interested in learning more about our Wellness or Cosmetic services please call our office
Ph. # 281-362-0014 or you may also visit www.woodlandswellness.com
Breakthrough genetic testing!
Woodlands Wellness is excited to introduce a new genetic testing to our practice called the Nutrigenomic Test. This amazing test will be able to take the guesswork out of your health and tell you your genetic weaknesses. One of the many reasons I decided to incorporate this testing in my practice is the impact that genetic testing could have on improving symptoms associated with fatigue, ADD, depression anxiety and other chronic diseases. Dr. Kendall Stewart who serves as the Chief Science Officer for Genomic Nutrition has revolutionized our ability to diagnose and treat genetic mutations which can impact our everyday life immensely!
What is the Nutrigenomic test?
Nutrigenomics is the scientific study that uses modern genomics technology to study the relationship between genes, nutrition and health.
In healing and health for the best quality of life we need:
Genetic testing will help you find the correct form of the nutrient that your body needs to carry out the cellular function required for optimal delivery.
Why should I get tested?
Fact is that more than 75% of all patients have significant genetic variations in the most important nutritional metabolism pathways.
It is apparent that some people respond differently from others to certain nutritional elements.
Nutrigenomics allows us to understand how our genes affect the way we respond to nutrition and helps us determine what types of nutritional supplements should benefit your genetic make-up. In order to make sure the supplements you are taking are effective is why it is important for you to have this test.
How is this test performed?
To learn what nutrients your genes, require and need for optimal functioning and health in a simple test that requires swabbing the inside of your cheek with a soft bristled swab.
The inside of your cheek provides the advanced technological lab the adequate amount of DNA to carefully access your genes and receive a complete panel.
At Woodlands Wellness, our providers are ready to evaluate your genetic health and find the right supplementation that is most effective for your genetic make-up.
Let us improve your quality of life!
Call to schedule your consultation today Woodlands Wellness is ready to get you back to feeling your best!
If you are interested in learning more about our Wellness or Cosmetic services please call our office
Ph. # 281-362-0014 or you may also visit www.woodlandswellness.com
prepare your skin for the holidays
Holiday time is around the corner and we want to make sure you are ready! Holidays are the perfect time to capture moments you will treasure forever so make sure you have the picture perfect glow to look and feel your best.
What are some things I can do to give my skin that holiday glow?
What treatments are best to give that holiday glow?
What are some suggestions when it comes to make-up?
Jane Iredale Makeup ~ THE SKIN CARE MAKEUP™
The goal is to have products that look and feel good as well as great for the skin. Jane Iredale products are easy to apply, and multi-functional so that a woman can be her best in the shortest amount of time.
Jane Iredale Mineral powders are a foundation, powder, concealer and sunscreen all in one.
Some of the must haves from the Jane Iredale line include:
Tinted Moisturizer, Mineral Powder, Pure Lash Lengthening Mascara, Lip and cheek stain, pure gloss to finish off those amazing lips.
Last but not least the Golden Shimmer face and body lotion will give you a nice glow.
To set the whole look you must have a hydration spray which will keep your make up set for your holiday event.
Jane Iredale products are available for purchase at Woodlands Wellness!
Join us for our Fall into Holiday Ready event October 13th from 1-7pm!
Come and go as you please; celebrate with food, wine, Jane Iredale Makeovers,
LIVE DEMOS & MORE!!
To RSVP click here! http://woodlandswellness.com/eventcalendar
Cheers to health, wellness & beauty!
New Treatment to Eliminate Your Double Chin!
The #1 non-invasive fat reduction treatment can now treat under the chin. Results in just 1-2 visits. Requires no needles, surgery, or downtime.
Shape What you See without Surgery or Downtime! The CoolSculpting procedure is the only FDA-cleared, non-surgical fat reduction treatment that uses controlled cooling to eliminate stubborn fat that resists all efforts through diet and exercise. The results are proven, and noticeable, so you'll look great from every angle.
CoolSculpting technology safely delivers precisely controlled cooling to gently and effectively target the fat cells underneath the skin. The treated fat cells are crystallized (frozen), then die. Over time, your body naturally processes the fat and eliminates these dead cells, leaving a more sculpted you.
To view the entire recipe click the link below:
AUTHOR: Danielle Walker - AgainstAllGrain.com
To view entire recipe click the link below:
Woodlands Wellness now offers the CIMT (CIMT stands for Carotid intima media thickness and refers to the thickness of the inner layers of the artery.) test which is recommended by both American Heart Association and American College of Cardiology.
What is the cardio health test?
The cardio health test is an ultrasound imaging study of the carotid arteries that is performed on both sides of your neck. Using a handheld ultrasound probe, we scan the carotid arteries in the neck to detect hidden plaque buildup and increased thickness of the artery wall. The entire test is painless and there is no exposure to dangerous radiation.
What is Plaque and why is early detection important?
Plaque is a fatty buildup within the wall of an artery and is the result of a disease process called atherosclerosis. A plaque develops within the intima layer of the artery at a location where it has been damaged. During the process, white blood cells enter the artery wall and begin to accumulate fat and cholesterol, creating fatty (foam) cells. Over time, this fatty plaque buildup forms a lump that doctors call an atheroma. This fatty plaque may grow larger as muscle cells, fibers, calcium and cell debris are deposited. An early sign of plaque formation is a thickening of the arterial wall. As plaques continue to grow in size, they begin to bulge into the lumen of the artery and produce no symptoms until they rupture. Plaques are prone to rupture and clotting, which may further limit the blood flow through the lumen or lead to other serious conditions, such as heart attack and stroke. These plaques can remain hidden for many years without causing pain or any symptoms. Unfortunately, in many people, the first symptom of these "hidden" plaques is a heart attack, stroke or sudden cardiac death. Early detection is important to help prevent long term medical conditions.
What else does this test look for?
In addition to looking for the presence of plaque, we will be looking for increase in cardio wall thickness. The inner wall of the carotid artery has two layers, the intima and the media. The measurement of artery wall thickness is known as carotic intima-media thickness or CIMT. Increased CIMT indicates the presence of atherosclerosis, and is a strong predictor of future cardiovascular events, such as heart attack and stroke, the middle-aged and older individuals.
This simple, ultrasound scanning takes only a few minutes and is done in our office. The procedure is comfortable, non-invasive and there is no x-ray exposure. Your CIMT score will inform Dr. Davis about the presence of undetected atherosclerosis and provide her with a strong prediction of future cardiovascular events. Your cardiovascular risk results are given to you in a clear; easy to read report that provides you:
Woodlands Wellness also offers a full cardiac wellness package available to you now!
Early detection allows you to start an early treatment plan before symptoms develop.
Office Hours:Monday through Friday 8am - 5pm