How to avoid gaining weight during the holidays

With the holidays just around the corner we thought everyone could use one more blog this month! It is so hard to avoid all those holiday candies, cookies,cakes and spirits. We put together 5 tips to help you thru the holiday season to avoid gaining weight.

How To Avoid Gaining Weight Over The Holiday Season:
Follow these five helpful holiday tips
to be sure you are ready to sparkle
for New Year's Eve!
1.Question: Should I eat before a
party? Answer: Yes, if you plan on
treating yourself later, start your day
with a small meal that includes fruit,
nuts or vegetables and protein.
2. Question: What if I don't eat
before the party, can I eat more at
the party? Answer: No, do not
starve yourself. You need to eat a
small, lower-calorie meal or snack so
you are not tempted to overdo your
calorie intake for the day and be sure to have
plenty of water before-hand.
3. How can I avoid all the tasty treats at the
holiday parties? Answer: Bring your own healthy
appetizer or snack. This way you are not only
keeping yourself healthy with your own delicious
snack but bringing something to the party as well.
4.What is a good way to avoid
overeating during the holidays?
Answer: Move your socializing. Keep
yourself away from the buffet or
dinner tables, except when it is time
to eat. When you move your socializing
elsewhere so you are not unconsciously
nibbling away at food you do
not actually need.
5. Question: How can I watch my
calories with alcohol? Answer: Be
careful with the alcohol intake.Start
with a calorie-free nonalcoholic
beverage. Satisfy your thirst before
you have an alcoholic drink. Try a
sparkling water with a lime. This will help you not
to overindulge on the alcohol and keep your
calorie intake low.

Follow these five tips and you will do
great watching your weight this holiday
season.

Happy Holidays from Woodlands Wellness

Are The Foods You Are Eating Making You Sick?

Do you ever feel like you have physical or emotional symptoms that don’t seem to make sense?  Many times I will hear stories from people who have been living with chronic headaches, joint pain, fatigue, bloating, rashes, sinus drainage and many other symptoms for several years but can’t seem to figure out their causes.  Too often, stress and the environment take the blame for these symptoms and we are expected to ‘live with them’!  We are exhausted by medical appointments and dissatisfied with conventional treatments including expensive medications that have not solved a thing.  But what about food?  Doesn’t it make sense that what we put into our bodies should have an effect on how we feel?

The foods we eat can be responsible for many different types of reactions.  The 2 most common food-related reactions are food allergies and food sensitivities.  Food allergies are the response of our immune systems to a specific protein that results in the creation of antibodies.  The body’s reaction to these antibodies can range from hives, itching, headaches and rashes to more severe reactions like wheezing, breathing difficulties, throat swelling (anaphylaxis) and even death.  The 8 most common foods that people are allergic to are: peanuts, wheat, eggs, fish, shellfish, tree-nuts, milk and soy.  Of course there are other foods that people are allergic to but these account for over 85% of food allergies.  Food allergies can be mild to severe and should be taken seriously and allergens should be strictly avoided.

The other, more common type of reaction that food can cause is called food sensitivity.  These reactions originate in our GI systems after we ingest foods that we are sensitive to.  We can experience immediate stomach discomfort or bloating or develop headaches, sinus drainage, joint pain or rashes several hours after eating that food, at any rate, they don’t make us feel good.  These types of reactions typically come from inflammation.  If we unknowingly consume foods that we are sensitive to we continue to ‘feed’ inflammation in our bodies which prevents us from resolving the symptoms.  In extreme cases, eating the wrong foods for a prolonged period of time can result in something called ‘Leaky Gut’.  This is where the space between the cells in our guts become weak and lets particles of undigested food escape into our bloodstreams creating an inflammatory response.  This inflammation can result in headaches, joint pain, fatigue many other symptoms, also not ideal for a happy existence!  So, how do we know which foods we are sensitive too?  Fortunately, there are many tests that can help us pinpoint food allergies and food sensitivities.  Here at WWCC, we have both food allergy and sensitivity testing for adults and children as well as genetic testing that can help us counsel you on which foods you should be avoiding.  

So if you have tried everything to cure your symptoms, but haven’t yet considered food allergies/sensitivities, the solution may be as simple as what you are eating.  Book an appointment with us today and learn more about how foods are affecting your health.

Scheduled Eating – Is It For You?

Some of us have heard the saying “Eat breakfast like a king, lunch like a prince and dinner like a pauper”.  However, few of us give much thought to our eating routines or to the specific amounts of food we consume at each meal.  These days, we eat for a variety of reasons, hunger, habit, stress, emotions, medical conditions and the list goes on.  It has not always been this way.  Our ancestors eating patterns were regulated strictly by supply and demand.  When food was plentiful they ate in preparation for when food was scarce.  When there was no food, they survived on their own fat reserves for energy for long periods of time…….and survived.  Maybe we have it wrong?  Do we really need 3 meals a day?  Should we top-load our intake of food at breakfast and scale it down to a much smaller meal at dinner? Should there be a cut-off time when we stop eating and give our bodies time to recover and repair?  All of these questions point us in the direction of more mindful eating.

You may have heard the term ‘Intermittent Fasting’.  It’s a hot topic right now, not only in popular culture, but within the medical community.  Intermittent fasting has been described as an eating pattern where you eat and fast for a defined period of time or where daily calories are consumed within a set window of time.  This eating style can be beneficial for a number of reasons.  Recent research on intermittent fasting has found that when people restrict their hours of eating, their insulin sensitivity increases, which in turn improves blood sugar regulation.  By giving our bodies a rest from the constant output of insulin, we can rely on other fuel sources (stored fat) for energy.  For those cruising toward Type 2 diabetes, intermittent fasting can be a game changer.  Other reported benefits include weight-loss, reduced inflammation and decreased risk for cardiovascular disease.  One note of caution; to date most of the research on intermittent fasting has been with over-weight or obese individuals.  More research is needed on the benefits of intermittent fasting and normal weight individuals.

How do you know intermittent fasting is for you?  As with any new exercise or diet, it is important to consult your physician before considering intermittent fasting.  Persons with hypoglycemia, Type 1 diabetes, pregnant women or those planning on becoming pregnant and athletes may not be candidates and should not try intermittent fasting without consulting a health practitioner.  Fortunately, intermittent fasting is considered more of a lifestyle than a diet so it may be something that could work for you! 

Here are a few links you might want to check out:

https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-

https://www.scientificamerican.com/article/how-intermittent-fasting-might-help-you-live-longer-healthier-life/

Halloween for Kids – Trick, Treat or Teal

Halloween will be here before you know it!  Kids are getting excited about picking out their favorite costumes and looking forward to going door to door for Halloween treats.  For children and parents of children with food allergies, Halloween can be extra scary.  Food allergies affect 1 in 13 children in the United States and for many can be life-threatening.  Foods like nuts, eggs, chocolate, dairy and wheat are common allergens and are often found in many Halloween treats.  For children with allergies, trick or treating can be disappointing as they are unable to eat many of the treats in their bags. 

About 3 years ago the Teal Pumpkin Project was launched in consideration of children with food allergies.  The idea behind this project was to make Halloween fun, safe and enjoyable for children with food allergies.  By placing a “teal” colored pumpkin by your door on Halloween both parents and children will know that you are handing out non-food treats.  Some fun non-food options include crayons, mini-coloring books, small toys and glow sticks.  For more information on the Teal Pumpkin Project click on:   https://www.foodallergy.org/education-awareness/teal-pumpkin-project

Along with trick or treating, some families like to celebrate Halloween by making homemade treats.  You can get your kids to help you make colorful Harvest Hash Chex Mix at http://onelittleproject.com/harvest-hash-chex-mix/

Happy Cooking and Happy Halloween!!

Are You a Hunter and a Gatherer?

Modern day eating looks very different from a thousand years ago.  Our ancestors spent the better part of their days looking for food, cleaning/preparing/cooking their food and purposing all parts of that food (skin, bones, meat, stalks, leaves and roots) as a vital part of their existence.  When we think of sourcing food today, for some of us, it’s as easy as the ‘click’ of a mouse.  We are ordering groceries, meal kits, juices, takeout and snacks online.  Strangers are shopping for us, packaging our food and delivering it to our door, whew, I’m tired just thinking about it!!!  Yes, I understand that our lives are busy…….but have we become disconnected from where our food is coming from???

It saddens me to think that for most of our children, their experience with food will be narrowed to a drive-through, a phone app or the ring of the doorbell.  It is vital that our children understand the connection between food and health.  We have witnessed the exit of comprehensive health education from our schools, therefore, as their parents we must provide them with solid information on sourcing and eating healthy food for life.

The solution is simple:  Take your child to the grocery store, farmers market, a farm or a community garden.  Teach them how to balance a healthy plate.  Let them pick vegetables and fruits that they are interested in and encourage them to try ones that they haven’t tried before. Exposure is key!  Be a good example to your children and get ‘hands-on’ with preparing food in your own kitchen.  If they see you eating and enjoying healthy food, they will be empowered to try new things and eat what you are eating.  Lastly, remember the most important rule about eating healthy: choose foods that come from the trees, the land and the sea and you will closer to your ancestors than you have ever been!

Excerpt from the blog of Sideline Socialite,

Upon my first consultation at Woodlands Wellness I met with a real live doctor!  Dr. Sakina Davis, who is also an author, spoke to me about different procedures that would work for my new mom bod and was very honest about what wouldn’t work. I love for people to keep it real with me and that she did! After my consult with the doctor I met BJ, a certified laser hair technician and licensed esthetician who knows her stuff!  She was able to speak to me about advancements in laser hair removal as well as speak specifically to my skin and hair type.

Click 👉 - http://sidelinesocialite.com/real-life-moments-facing-my-fears-staying-smooth/ to read more about Woodlands Wellness & Cosmetic Center in the Sideline Socialite blog

Skip the Screen this Summer!

Did you know……….

-the average American child watches 4 or more hours of television each day

-kids aged 6 months to 6 years spend 3 times as many hours watching television as they do being read to

-one recent report noted that children aged 5-15 spend an average of 6 ½ hours per day in front of a screen (smart phone, computer, television)

-another report suggests that children aged 2-12 are spending double the amount of time per week in front of a screen (17 hours) as they do playing outside 

Shocked???

Summertime offers our children a much needed break from the rigors of the school year but long blocks of unstructured time may lead to marathon sessions in front of a screen.  Our children’s dependence on screen time for entertainment has resulted in a growing list of negative side-effects including:

-decreased social interaction

-delayed speech in younger children

-decreased interpersonal communication skills

-weight-gain

-mindless eating

-increased sedentary behavior

-sleep disturbances

-overstimulation

Noted psychologist and parenting advice expert Dr. Michele Borba reminds us that summertime is a great time to place boundaries on screen time for children and parents too!  Here’s how to do it!

1. Have a conversation about ‘screen-time’ boundaries before summer begins and be clear that the rules apply to everyone including parents/caregivers.  By providing an example for children, it reinforces the message you are trying to send.
2.  Contract with your children a ‘maximum’ number of allowable screen hours they can have per day.
3. Keep a time diary each time the TV is turned on and turn it off if they exceed their allowed screen hours.
4. Pull the plug on the bedroom TV.  Research shows that kids that have televisions in their bedrooms limit their social interaction, spend less time studying and being active and are more distracted when doing homework and reading.
5. Make your kids accountable for their screen time by signing in/out when the watch television or play video games.
6. A great way to monitor time is by using an inexpensive kitchen timer that the kids can set themselves.  This way they are actively participating in monitoring their own screen time.
7. Have the kids sign-up for the shows that they want to watch and help them keep within their screen time allowance.  No mindless channel surfing!!
8. Turn of the TV when nobody is watching it. 
9. Provide a landing station (basket or drawer) where electronics can rest when kids are doing other activities.

Because of our society’s heavy reliance on electronics and television for entertainment, our children often do not know how to occupy their time without them.  We need to guide our children towards activities they can do when not in front of a screen.  Dr. Borba suggests:

-  Teach your children that they don’t need to fill up every minute of every day doing something stimulating.  Start a summer book club in your house and have your child keep track of the books that they read.  If your child can read on their own, they can keep track on a white board and maybe work toward a reward after they have read a certain number of books.  If your children can’t read on their own, if you are able, set aside time in the middle of the day and read to your child.

-  Puzzles are a great way to relax and build motor skills in young children.  Set aside space on a table where your child can work on puzzles and for older children, leave larger puzzles in progress so that they can be worked on over a period of time.

-  Swap a friend for a playdate. Kids like seeing their friends daily at school every day but over the summer they tend not to see each other as often.  Invite a friend over one week and trade with that friend to play at their house the next time. 

-  Some parents/caregivers find it useful to create “activity boxes” as alternatives for watching tv.  Use empty shoeboxes or other cardboard boxes and fill them up with inexpensive themed materials that can create an Art Box, Craft Box, Science Box, or Kitchen Box to name a few.

-  Plan some fun kitchen time where your kids can participate in making lunch or dinner.  Kids love to measure, pour, count things and play in water.  For the younger kids, push a chair in front of the kitchen sink and fill it with water and bubbles, the kids will love playing in water and you can get things done at the same time.  Adding some fun music to this activity is another great way to teach your kids how to have fun without screens.

-  Pull out a board game or a card game and teach your child how to play.  Once they master the game they can play with each other or with friends.  The same is true for word games or puzzles.  Purchase a few age-appropriate puzzle books and let your kids work through them together. 

-  Don’t forget about exercise.  Getting kids moving when at home is not that difficult.  Gather up a few balls of different sizes, some jump ropes, hula hoops, beanbags etc. and the game possibilities are endless. 

So, be your child’s best example - take charge of your screens this summer and find other ways to have fun with your kids!

Planes, Trains and Automobiles – Healthy Snacking For Summer Travel

When it comes to eating healthy, summer can be both a blessing and a curse!  Kids are out of school, friends and family come to visit and vacations abound.  For some of us, it means long car trips, beach vacations or travel abroad.  We often find ourselves in need of food in unfamiliar or inconvenient circumstances.  Often times, hunger and lack of planning results in making impulsive, unhealthy food choices.  Remember how easy it is to eat a whole bag of chips or popcorn without even realizing it?  For some of us, time spent traveling can result in hours of mindless eating followed by hours of regret. However, with a little planning and preparation, making healthy choices when traveling can be effortless.

When traveling or a train or an airplane, always plan for the worst, food wise, that is!  Pack a variety of non-perishable snacks including fruits and veggies, crackers, cheese, protein bars and nut butter.  These foods will definitely come in handy on a long flight or in case of a travel delay.  Oranges, apples and bananas are naturally pre-wrapped and can easily be placed in a carry-on bag.  For the little ones, pre-cut apples make a great snack along with individual packs of peanut butter or almond butter.  Packing cut-up fruit in zip-top bags makes transport easy and provides quick clean-up when finished.  Don’t forget about dried fruit as a portable option when traveling.  Dried apples, apricots, pineapple, mangos and other fruits provide a quick bite of natural sweet without any added sugar. Mixing dried fruit with nuts and seed is another healthy snack option for traveling.   Remember to pick non-GMO or organic when buying both fresh and dried fruits, nuts and seeds.

There are many vegetables that also travel well. Radishes, celery, carrots, bell peppers and cucumbers are just a few vegetables that work very well when traveling.  They are easy to prep ahead and store in the refrigerator ready to throw into carry-on bags during last-minute packing.  As an extra bonus, foods like salad dressings, nut butter, hummus, dried fruits and nuts are all available in travel-sized packages.  If you don’t find these in-store, be sure to check online.  A couple of my favorites are Tessemae’s salad dressings https://www.tessemaes.com/collections/pouches/dressings and Kirkland organic hummus singles https://www.costcobusinessdelivery.com/Kirkland-Signature-Organic-Hummus-Singles.

Traveling by car allows us better access to healthy food if we plan ahead.  Packing a small cooler with water, fruits, vegetables and some of the foods that were listed earlier in this post makes snacking healthy and easy.  Remember to keep the cooler in the car rather than the trunk for quick access to food and drinks. Using your own water bottle for all forms of travel is a great way to stay hydrated, use less plastic and fill up on a healthy beverage rather that soda or juices.   Using phone apps (Yelp, Around Me) to locate healthy food options while on the road is another strategy that helps you make better choices when picking restaurants and planning meal stops.  If faced with an unexpected stop at a gas station or mini-mart, stick to making whole foods purchases as most places with have fresh fruit, veggie and nut options.  If you are traveling with children, allow them one ‘splurge’ item, providing healthy snack options for the rest of the trip. 

A word of caution regarding protein bars.  These bars are marketed as a healthy convenience food option.  I do love that fact that they are portable food options for travel but; BUYER BEWARE.  The majority of protein/power bars on the market contain 2-3 times the amount of sugar to protein.  Along with ridiculous amounts of sugar, these ‘supposed’ healthy bars also contain long lists of artificial ingredients, preservatives and GMO additives.  So do your homework when buying these bars and read the label before putting them in your basket- aim for whole food ingredients(nuts, seeds, oats), natural sweeteners (dates, maple syrup and molasses) and a short list of non-GMO ingredients that you can recognize!

So….now that you have some quick and easy tips for travel snacking, enjoy eating healthier whether you are in the air on the road!

Is Tap Water Enough to Quench Your Thirst?

We all know that water is essential to life.   Our bodies are made up of over 65% water and without a constant supply of it, we will die.  Most of us get our daily requirement of water by either drinking it alone, or by consuming beverages and foods that have water as one if their ingredients. Lately, there has been a lot of discussion on the benefits of alkaline water.  Alkaline water is the opposite of acidic water in that its pH is over 7.  The normal pH of tap water is around 7.  Alkaline water is higher in such minerals as calcium, magnesium, silica, potassium, and bicarbonate.  All of these minerals combined will increase the alkalinity of water and as a result lower the acidity in our bodies.   In most commercial brand of alkaline water, there minerals are added to filtered water in varying amounts.

Why do we want to lower the acidity in our bodies you ask?  Many experts feel that the Standard American Diet puts our bodies in ‘low acidotic state’ and disrupts our overall pH balance.  Many claim that by drinking alkaline water, we are assisting our body’s ability to buffer acid and maintain a more desired neutral pH.  Does this mean that all of us should be drinking alkaline water?  Maybe not.

To date, there is little scientific evidence supporting the regular use of alkaline water for most people.  In fact, for people that have compromised kidney function or are taking medications that are supporting kidney function, alkaline water may do more harm than good.  Excess minerals can predispose some people to calcifications and make it more difficult for our bodies to clear them through our kidneys.  There is limited research on the benefits of alkaline water for endurance athletes.  Intense exercise creates a surplus of ions in the body which results in a more acidic body pH, causing fatigue.  Use of alkaline water for these athletes has shown in increase in the body’s ability to buffer the acids and therefore increase performance and speed up recovery. 

As of now, there is not enough scientific literature backing regular use of alkaline water.  If you are someone who wants to try it out this link tells you how alkaline some popular brands are:

https://www.livestrong.com/article/498701-what-are-the-benefits-of-drinking-alkaline-water/

As a side note, it is important to remember that bottled water of any kind poses its own set of health concerns.  The most noted would be the plastic in which most bottled water is contained.  BPA is an ingredient that is present in many brands of bottled water.  When exposed to heat (on the truck, in your car etc.), BPA degrades and produces a faux estrogen.  This by-product has the potential for hormone disruption, inflammation, toxicity, fertility/reproductive issues and other negative health effects.  Ideally, we should all strive to limit our use of bottled water.

For most of us, tap water should be enough.  If you want to go one step further, add a good quality water filter to your home water supply to catch other toxins that may be present.

Cleanses:  Do they really make you “cleaner”?

These days we are bombarded with advertising about cleanses!  Everywhere you look you see headlines about our bodies being full of toxins from chemicals, foods, the environment drugs and many other sources.  It seems as though our only solution for this is to do a cleanse.  Many of us get lured into this million-dollar market by promises of weight-loss, glowing skin, cleaner colons and increased energy.  Juice cleanses, colon cleanses, liquid cleanses, liver cleanses, is one really better than the other??

Several health experts are in agreement that cleanses may provide initial improvements in certain conditions or health problems, but that they are not meant to sustain us long-term.  For example, with a juice cleanse, (which are between 3 and 5 days), you consume concentrated amounts of fruits and vegetables and the nutrients they provide.  However, these juices are often lacking in other key nutrients (protein, fat, calories and fiber) that are also necessary for optimal body performance.  Another important consideration is that these cleanses are often between 800-1200 calories which are low totals for most people.  Finally, the fruit component of juice cleanses can make these drinks carb-dense and high in natural sugars resulting in unstable blood sugar and hunger.  When considering a colon cleanse, remember that our guts are naturally full of ‘good bacteria’ and that by aggressively flushing them out, we are interfering with our bodies natural defense system.  Liver cleanses are also popular and often involve supplements, shakes and 2 weeks to complete!  The options seem endless but the results are often the same:  short-term improvement in health and a rapid return to bad eating habits.

As overwhelming as all this may seem, the facts are fairly simple.  Cleanses may provide short-term reprieve from an over-taxed digestive system, or a break from a diet laden with sugar and processed foods.  Cleanses are a good “kick-start” to break bad habits or to eliminate unhealthy foods from your diet but committing to healthier eating everyday will provide lasting benefits to your health.

 Here is a list of some foods that naturally assist the body in neutralizing toxins:

Water                                   Basil                                       Asparagus                           Beets

Broccoli                                Brazil Nuts                          Kale                                       Avocados

Lemons                                Carrots                                 Onions                                  Turmeric

Apples                                  Garlic                                     Walnuts                               Parsley

So, enjoy eating your way towards better health and naturally ‘cleansing’ your body every day!

🥕 Eat Your Way To Healthy Skin 🥕

What is your favorite skin-care product?  Do you have a specific skin-care routine that you follow?  Are you doing everything you can to protect your skin?  Do you spend a small fortune on skin care products? Some of us swear by a particular cream or serum, others embrace a specific cleanser or toner but, I wonder how many of us would include certain foods as our favorite ‘skin-care product’? 

It is widely known that what we put inside of our bodies, greatly reflects how our skin looks and ages.  Dr. Jessica Wu, a Los Angeles based dermatologist suggests in her book “Feed Your Face”, that our diets are as important in preserving and protecting our skin as topical products and treatments.  When you look at how foods can affect hormones, inflammation, acne and energy, we should be investing as much time eating skin-boosting foods as we do sourcing other forms of skin care.  One other important consideration when looking at supporting healthy skin, is our gut health.  We absorb all nutrients from food through of the lining of our gut and if that lining is compromised in any way (tor read more about Leaky Gut click on this link): https://chriskresser.com/the-gut-skin-connection-how-altered-gut-function-affects-the-skin/ the nutrients are not beneficial.  Unhealthy gut equals sub-optimal skin health.  Knowing all of this we must put more stock in ‘we are what we eat’!

6 Powerhouse Foods That Promote Skin Health

1. Olive Oil is high in anti-oxidants and plays a key role in neutralizing ‘free-radicals’, lowering inflammation and repairing skin damage.
2. Tomatoes (this one surprised me too) contain a phytonutrient called lycopene which combined with olive oil provides our skin extra-protection against sunburn and sun damage.  Eating cooked tomato products will increase the concentration of lycopene compared to eating raw tomato products.  Remember that daily sunscreen is still recommended!
3. Green Tea contains natural antioxidants that boost blood flow and oxygen to the skin.  The ingredients in green tea help increase the smooth appearance of your skin.
4. Kale is labeled a ‘super-food’ for many reasons, but did you know that eating kale helps fight free-radicals (damage causing cells) we get from exposure to UV rays?  Kale is packed with lutein and zeaxanthin which are key in reducing skin damage caused by the sun.  Just 1 cup per day gives us our daily dose of these great anti-aging phytonutrients.
5. Walnuts are ‘nutty’ powerhouses full of ALA (a plant-based omega 3).  They help fight inflammation and damage to our skin cells. 
6. Bone Broth contains several nutrients that directly impact skin health.  Bone broth is high in collagen which helps retain the elasticity in our skin.  It is also rich in gelatin and several amino acids that promote a healthy gut and give our skin that ‘brightness and glow’.  For more on why bone broth is essential for skin healthy check out this link: https://blog.kettleandfire.com/bone-broth-skin-benefits/

A word about water.  Although not considered a food, adequate consumption of water is essential for skin health.  Our skin is made up of millions of cells and for proper functioning those cells needs a constant supply of water.  Also, our bodies rely on adequate amounts of water to detoxify and filter impurities which helps keep a balanced environment for our skin and our other organs. 

Final word about healthy skin:  Next time you reach for an expensive skin-care product, stop and consider investing that money in nutrient-dense foods that promote skin health.  You won’t be sorry and you might even walk away with money in your pocket!!

💓 Love Your Heart 💓

February is Heart Health Month!

Did You Know That……….

• Heart disease is the leading cause of death for women in the United States.
• 90 % of women have at least 1 risk factor for heart attack or stroke.
• 80 % of heart disease may be preventable by lifestyle and education.
• Women often ignore the initial signs of a heart attack until they become severe.

 Tips For Heart Health

• Get active.  Daily exercise is key to maintaining a healthy heart, walking, biking and yoga are all inexpensive activities that you can do from home.
• Monitor your cholesterol levels.  Having an annual physical health exam with blood testing to check cholesterol levels is important.  Lowering your LDL cholesterol can decrease your risk for heart disease.
• Manage your blood pressure.  Keeping your blood pressure within normal limits can decrease the stress on your heart and arteries.
• Eat Healthy!!  Consuming a diet high in vegetables and lower sugar fruits as well as a variety of lean sources protein and healthy fats can contribute to a healthy weight, lower stress and better overall health. (See below for heart healthy foods)
• Stop Smoking!
• Maintain a healthy weight.  Obesity and being overweight are both contributors to cardiovascular disease and stroke.  Even losing 5-10 lbs. can greatly decrease the stress on your heart.
• Reduce sugar consumption.  Ditch those sugary drinks and processed foods and watch your health improve.  Preventing diabetes can lengthen your life and decrease your risk for heart attack and stroke.

Heart Healthy Super Foods

Green Leafy Vegetables

Broccoli, Kale and Spinach

       Nuts

       Wild Caught Salmon

       Avocados

       Berries (especially blue berries)

       Extra-Virgin Olive Oil

       Flaxseed

Cooking “Off” the New Year Right!

What better way to ring in the New Year than committing to eating a healthier diet.  There is a growing body of research on healthy eating habits that supports what we already know: the more meals we prepare and consume at home, the healthier most of us are.  That being said, for many of us, the task of shopping, planning, prepping and cooking most meals at home is more than we can handle! 

Fortunately, we have access to many resources that can lighten the ‘kitchen workload’ and still allow us to eat healthy.  Meal Prep websites, books and blogs are easy to access and many times free.  Depending on your approach to healthy eating (low-sugar, Whole 30, Paleo or Vegetarian) there is an abundance of solid information to assist with grocery lists, preparation tips, meal plans and recipes. 

Many grocery stores are now offering online ordering and curbside pick-up as a convenient option for weekly grocery shopping.  This service can still support healthy eating and preparing more meals at home but will save you time by not having to shop yourself.

Meal Kit delivery services are another way to home-cook healthy meals with the added convenience of most of the food prep done by the company.  Many of these meal-kit companies offer a variety of meal plan options.  Paleo, Low Carb, Gluten-Free, Vegan and Vegetarian are just a few of the specialty diets that you can order online and have delivered.  One of the great things about these kits is that even beginner cooker can navigate the recipes and most meals are ready in 30 minutes or less.  Sun Basket is one of my favorites as it is organic and reasonably priced and has options for 1, 2 or 4 people per meal.  See below for links to the most popular meal-kit services.

So, make 2018 your year to be well.  I challenge all of you to eat more meals at home, embrace taking control of your health and don’t be afraid to try new things.  Who knows, you might like it!!!!.............oh, and don’t forget to use your slow-cooker or your Instant Pot, it’s a game changer!

Meal Kit Services

Sun Basket - https://sunbasket.com/

Blue Apron - https://www.blueapron.com/

Hello Fresh - https://www.hellofresh.com/

Purple Carrot - https://www.purplecarrot.com/  (this is a vegetarian option)

Green Chef - https://greenchef.com/home

Plated - https://www.plated.com/

Home Chef - https://www.homechef.com/

Surviving the Holidays.

For most of us, summer has barely ended and we are shifting our entertaining energies into ‘holiday mode’!! Everywhere we go it seems like we are surrounded by fall décor, fall recipes, holiday colors, and aromas.  We are often consumed by looming threats of Thanksgiving preparations and overindulgence!  The pressure of it all can take a stressful toll on us and systematically rob us of any enjoyment…….unless we keep it simple.  Finding a balance between hosting family and friends is the key to enjoying the holidays ourselves. 

Fortunately, there are several tips that can help us through this busy holiday times:

-keep ingredients for a few simple recipes in your pantry, fridge and freezer.  This makes for stress-free cooking for planned events or unexpected guests.

-jarred olives, peppers, pickles and store-bought hummus along with a few different cheeses and crackers make for a quick appetizer platter that everyone will love

-frozen puff-pastry or pie dough can save time and can be used in breakfast dishes or appetizers with the addition of a few simple pantry ingredients.

-have a selection of sparkling water, seltzer, red and white wine on hand for unexpected drop-in guests.

-try setting the table the day before a family dinner including platters that will be used for serving so that you know how much table room that you have and can make changes as needed.

-gather together a few of your favorite holiday recipes including appetizers, breakfasts and desserts, that way you are not searching multiple sources at the last minute

-accept offers by others to bring food/drink to the event.  People hate arriving empty-handed and this will help you out too!

-remember to use your crockpot!  It’s a great tool to load up in the morning and have a dish ready by dinner time!

-designate a few plastic bins with labels for seasonal decorations to make decorating a breeze (don’t forget to label the sides of the bins instead of the lid which often is covered up when they are stacked).

-designate a day in advance of the holidays to prepare and freeze a few dishes that will save you time during the holidays.

-Check out a few of these make-ahead recipes for your fridge and freezer

Crockpot Taco Soup

http://newleafwellness.biz/2016/11/09/crockpot-taco-soup/

Make Ahead Breakfast Casserole

Halloween for Kids – Trick, Treat or Teal

Halloween will be here before you know it!  Kids are getting excited about picking out their favorite costumes and looking forward to going door to door for Halloween treats.  For children and parents of children with food allergies, Halloween can be extra scary.  Food allergies affect 1 in 13 children in the United States and for many can be life-threatening.  Foods like nuts, eggs, chocolate, dairy and wheat are common allergens and are often found in many Halloween treats.  For children with allergies, trick or treating can be disappointing as they are unable to eat many of the treats in their bags. 

About 3 years ago the Teal Pumpkin Project was launched in consideration of children with food allergies.  The idea behind this project was to make Halloween fun, safe and enjoyable for children with food allergies.  By placing a “teal” colored pumpkin by your door on Halloween both parents and children will know that you are handing out non-food treats.  Some fun non-food options include crayons, mini-coloring books, small toys and glow sticks.  For more information on the Teal Pumpkin Project click on:   https://www.foodallergy.org/education-awareness/teal-pumpkin-project

Along with trick or treating, some families like to celebrate Halloween by making homemade treats.  You can get your kids to help you make colorful Harvest Hash Chex Mix at http://onelittleproject.com/harvest-hash-chex-mix/

Happy Cooking and Happy Halloween!!

It's here!

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.

New Treatment to Eliminate Your Double Chin!

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:

• A snapshot of your cardiovascular risk profile, including traditional risk factors and CIMT,
• It is designed so that you can understand it when you discuss it with your physician,
• It combines actual ultrasound images and schematics of your carotid arteries for a clearer picture of your CV risk, and
• It shows any blockage found in your arteries. Woodlands Wellness also offers a full cardiac wellness package available to you now!

  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.