Peppermint tea is often used to ease indigestion. Try sipping a cup after a meal. Mint improves the flow of bile which eases digestion. Use this with caution if you have acid reflux as it could make your situation worse.
Green tea is rich with antioxidants and is said to boost your metabolism. Try sipping a cup before your morning cardio.
Is famous for helping prevent Urinary Tract Infections. This is because it contains a substance that appears to prevent bacteria from clinging to your bladder. If you are prone to urinary tract infections adding cranberry to your diet could be a good idea. It comes in a pill form as well. Many of the cocktails sold in stores are high in sugar. Try the pill form or the cranberry concentrate and dilute it with water.
You can buy licorice in a powder form, normally found at a whole foods store. Licorice contains deglycyrrhizinate, which is useful in the treatment of canker sores or painful areas in your mouth. Mix the powder with some warm water and make a paste and apply.
In Health and Happiness,
The Thee C's: Commitment, Convenience, and Consistency
Commitment, Convenience, and Consistency Strive for the 3 C's: Commitment, Convenience, and Consistency will lead to a successful fitness program. First, exercise takes commitment. Most people think they do not have time to workout. While everyone may be busy, it is important to start planning exercise, just like you do everything else. Put it on the calendar, because later always turns into never.
Convenience means working out somewhere that is close by, for example, a rec/fitness center. It also means exercising at a time when you are not likely to be interrupted.
Finally, there is consistency. It is more important to work out 10 minutes a day rather than one hour every month. Find something that will fit into your daily life so you are able to stay on track.
Health and Happiness,
I hope everyone had a nice weekend. Thank you for continuing to read the Tip of the Day. Please let your friends know these tips are also located on our blog at www.healthplexfitness.com
Four Common Breakfast Mistakes
1. Not Enough Protein
Protein Digests slowly so with out ample amounts you will feel hungrier sooner. Try trading a bowl of cereal for egg whites and one slice of whole grain toast with almond butter.
2. Too Little Fiber
The more sugar in your breakfast cereal the faster it digests. The more fiber you consume the fuller you will feel longer. For extra fiber try sprinkling your cereal with Chi seeds or Flax
3. Eating Too Late in the Day
Try eating within the first hour of waking up. The longer you wait the hungrier you feel and are more likely to over eat.
4. NEVER Skip Breakfast
We have heard it a million times. Breakfast is the most important meal of the day. Skipping a meal does not help you in shedding pounds, but will damage your metabolism. If you have to eat on the run try an apple or banana.
In Health and Happiness,
Good morning everyone. Thank you for continuing to read my Tip of the Day. Today I wanted to address Gluten. A friend of mine was recently diagnosed with Celiac disease, and it got me thinking is Gluten something we should all be avoiding? I found this article in Women's Health Magazine. I hope you enjoy it.
Gluten is a protein found in the grains wheat, barley, and rye. Most of us unknowingly love it, because gluten gives our favorite foods that special touch: It makes pizza dough stretchy, gives bread its spongy texture, and is used to thicken sauces and soups.
Gluten-free eating has a basis in science, and it does help a genuine health problem. To people with a chronic digestive disorder called celiac disease, gluten is truly evil: Their bodies regard even a tiny crumb of it as a malicious invader and mount an immune response, says Alessio Fasano, M.D., medical director of the University of Maryland Center for Celiac Research in Baltimore. Problem is, this immune reaction ends up damaging the small intestine, which causes both great gastrointestinal distress and nutritional deficiencies. If untreated, these responses can then lead to intestinal cancers as well as complications such as infertility and osteoporosis.
Experts once thought celiac disease was a rare disorder, believed to affect one in every 10,000 people. But an Archives of Internal Medicine study in 2003 suggests that celiac disease is far more prevalent than anyone had suspected, affecting one in 133 Americans. With increased testing and awareness, more people realized why they felt sick after eating a piece of bread, and food companies discovered a new market.
Now another problem is emerging, and experts are referring to it as nonceliac gluten sensitivity. Gluten sensitivity can lead to similar celiac symptoms such as stomach cramps, diarrhea, and bloating. But unlike celiac, sensitivity doesn't damage the intestine. For years, health professionals didn't believe nonceliac gluten sensitivity existed, but experts are beginning to acknowledge that it may affect as many as 20 million Americans, says Fasano.
The Health Hype
Thanks to the increase in diagnosed celiac and gluten sensitivity cases, and the corresponding uptick in foods marketed to sufferers, "gluten-free diets have emerged from obscurity, and now the pendulum has swung completely in the other direction," says Fasano. And with this popularity push, people have latched on to avoiding gluten as a cure-all for many conditions aside from celiac, including migraines, fibromyalgia, and chronic fatigue syndrome. While some have found relief, that doesn't mean a gluten free diet will work in all cases.
And then there's the idea that a gluten-free existence is the ticket to speedy weight loss. But, says Mark DeMeo, M.D., director of gastroenterology and nutrition at the Adult Celiac Disease Program at Rush University Medical Center in Chicago, "there's nothing magical about a gluten-free diet that's going to help you lose weight." What's really at work: Gluten-free dining can seriously limit the number of foods you can eat. With fewer choices, you're a lot less likely to overeat, says Shelley Case, R.D., author of Gluten-Free Diet: A Comprehensive Resource Guide and a medical advisory board member for the Celiac Disease Foundation.
But it can backfire too, because gluten-free doesn't mean fat-free or calorie-free.
"Without gluten to bind food together, food manufacturers often use more fat and sugar to make the product more palatable," says Case. Consider pretzels: A serving of regular pretzels has about 110 calories and just one gram of fat. Swap them for gluten-free pretzels and you could get 140 caloriesand six grams of fat.
Should You Go Gluten-Free?
If you have celiac disease or gluten sensitivity, the answer is easy: Yes, you have to. But if you just want to give the diet a spin, know this: It's a giant pain in the butt. Giving up gluten may sound as basic as cutting out bread or eating less pasta, but this isn't just another version of the low-carb craze. Because gluten makes foods thick and tasty, it is added to everything from salad dressing to soy sauce to seasonings.
Besides the hassle, you can end up with serious nutritional deficiencies. "Gluten-free doesn't necessarily equal healthy, especially when people yank vitamin-enriched and wholegrain foods from their diets and replace them with gluten free brownies," says Case. In fact, research suggests that those who forgo gluten may be more likely to miss out on important nutrients such as iron, B vitamins, and fiber.
This is where careful meal planning comes in, which may explain why some people feel so good when they go G-free: They're eating real food instead of ultraprocessed packaged fare. "If you skip the gluten-free goodies and focus on fruits, vegetables, lean protein, dairy, and gluten free grains like amaranth and quinoa, this can be a very healthy way of eating," says Marlisa Brown, R.D., author of Gluten-Free, Hassle Free. "But you can't just wing it."
Seven Signs of Gluten Sensitivity
More than 2.5 million people may have celiac disease, yet only an estimated 150,000 have been diagnosed. That's because people can be asymptomatic for years, and the symptoms of celiac disease can also overlap with other medical problems, so it often confuses both patients and doctors alike. That said, if you think you might have a problem, don't ax gluten from your diet before being screened by a specialist. If you go off gluten entirely before having a test done, your results may come back negative even if you have the disease.
Celiac disease has hundreds of recognized symptoms, according to the Celiac Sprue Association, a nonprofit for those with the disease. Here are some common problems:
> Chronic diarrhea or constipation
> Abdominal pain and bloating
> Unexplained weight loss
*taken from Women'sHealth Magazine
In Health and Happiness,
Thank you all for continuing to read the Tip of the Day. Since Spring is finally here, now is the time to cleanse your body and make sure you are in tip top health. I listed out four foods that are great to help you detox your body naturally. I hope everyone enjoys their first weekend of Spring.
Four Super Foods for Detoxifying
Dark leafy greens
Dark leafy greens such as Kale, Swiss chard, Collard greens and Dandelion are among the healthiest food on Earth. They contain powerful anti-cancer and antioxidant compounds that help cleanse the body of harmful substances. Dark leafy greens also contain a lot of fiber, which helps to detox the digestive tract and supports liver function. They also help to build strong bones and to alkalize the body.
Lemon is one of the best foods for a liver detox diet. It contains more than 30 detoxification assisting nutrients including limonene and vitamin C. Lemons can help to lower cancer risks, fight against pollution exposure and prevent cell damage. Lemons also help the body to achieve a balanced pH level.
Garlic has important antibacterial, antifungal and antiviral properties. It also helps the cardiovascular system and help to lower blood pressure. Garlic contains powerful antioxidants that support the body's natural detox process.
Grapefruit is rich in lycopene, glutathione, folate and naringenin. Glutathione supports natural liver detoxification. Naringenin, also protects the liver against damage. Grapefruit significantly increases the production of liver detoxification enzymes, helping to detox from chemicals and carcinogens.
In Health and Happiness,
I hope everyone is enjoying the Tip of the Day. As always if there are any topics you would like me to address please let me know. Below I collaborated some frequently asked questions about Flax.
Q: What is flax?
A: Flax is a blue-flowered plant grown in the cool, northern climate of the western Canadian prairies and northern United States. It can be consumed in whole seed, milled, or oil form. It is a powerhouse of disease-fighting compounds, such as the omega-3 fatty acid alpha-linolenic acid (ALA), fiber, and lignans (which are powerful anti-oxidants) that researchers have found helpful in preventing heart disease, protect against inflammatory disorders and certain cancers, and lower your cholesterol. Flax adds flavor, nutrition, and health benefits to a variety of foods and has a mild, nutty flavor.
Q. My store carries both brown and golden flax. Is one better than the other?
A. Golden and brown flax both contain the same nutritional benefits in terms of omega-3 fatty acids, lignans, protein and dietary fiber. It's a matter of choice but rest assured that you can substitute golden for brown and vice versa without sacrificing any of the natural goodness in flaxseed.
Q. I've heard I need to grind whole flax. Why is that?
A. While whole and ground flax have the same nutritional content, your body gets far more benefit from ground flax. That's because the goodness in flax is wrapped up in a hard, shiny seed coat that's hard to crack, even with careful chewing. Grinding or roasting flax breaks this seed coat making all the nutrients easy to digest. Flaxseeds are easy to grind at home using a coffee grinder, food processor or blender. You also can buy ground or "milled" flaxseed in most stores where whole flax is sold.
Q. Is there a difference between flaxseed and flaxseed oil?
A. Yes. Flaxseed oil is the result of cold-pressing flaxseeds. Because it is the fat portion of the seed, it contains high levels of omega-3 ALA - almost eight grams per tablespoon. But flaxseed oil doesn't have the fiber, lignans, and protein found in the rest of the seed.
Q. How long does flaxseed keep?
A. If you buy whole flaxseed, don't be afraid to keep a jar of it handy on your kitchen counter. Whole flaxseed is naturally wrapped in a perfect package - a hard hull that preserves it's goodness for up to a year or longer. Ground flaxseed is best stored refrigerated in an opaque container and will keep at least 90 days. Because ground flaxseed flows readily even when frozen, many users choose to store ground flaxseed in the freezer for even longer shelf life. Others simply grind flaxseed as they use it to ensure utmost freshness. Roasted flaxseed should also be refrigerated or frozen. Flaxseed oil should be refrigerated and usually has an expiration date about four months after pressing.
Q: How much flax do I need each day?
A: To get the full health benefits of flax, we recommend one to two tablespoons (16g) of ground or milled flax. When using ground flax, because of its high fiber content, add it slowly, starting with about a tablespoon a day and working up to two or more per day.
Q. Is flax safe for kids and toddlers?
A. Flax is a natural plant source of vital nutrition and is considered safe for healthy people of all age groups. We recommend no more than one-quarter tablespoon daily for young children.
Q: What is flaxseed oil?
A: There are two types of flaxseed oil available - conventional and organic. These types of flaxseed oil differ in the way in which the seed is grown. Flaxseed oil results from pressing the oil from the seed. Flaxseed oil provides more ALA (approximately 55-58 percent) on a per weight basis in comparison to whole or milled seed (approximately 18-23 percent).
*information taken from www.healthyflax.com
In Health and Happiness,
The Benefits of Massage
Did you know that massage therapy is probably one of the oldest forms of healthcare? Massage therapy is an ancient form of of healing in which the manual manipulation of soft body tissues is used to enhance a person's health and wellness. It has been depicted on the walls of the Egyptian tombs, and it mentioned in ancient Chinese, Japanese, and Indian texts. The ancient Greek physician Hippocrates even mentions it in his writings.
There is no denying the power of massage. No matter how we describe it or the reasons we receive it, massage therapy can be a powerful ally in our healthcare regimen. Although massage is still viewed by most as a thing of luxury, studies have shown that massage has numerous added health benefits, including:
-Relief from general muscle aches, tension and pain
-Relief from pain associated with certain medical conditions (arthritis, fibromalagia, ect)
-Lowered blood pressure
-Improved immune system functioning
-Relief from stress and anxiety
-Improved flexibility and posture
-Improved range of motion, and
-Reduced scar tissue
With benefits such as these, there should really be no surprise that massage is increasingly being promoted by healthcare providers to their patients. Almost one in five adults Americans (19%) report discussing massage therapy with their doctors or healthcare providers. Of those 19 %, more than half (58%) said their doctor strongly recommended or encouraged it. More then half of massage therapists (63%) receive referrals from healthcare providers.
Healthplex is proud to introduce their clients as well as non-members to their professional team of Saratoga County's top massage therapists at Back in Motion Sports Massage. Call to make your appointment. 518-383-0225
In Health and Happiness,
Thank you for continuing to read my Tip of the Day. My goal is to leave you all feeling positive for the day with this message. I know as a single mother I have a hard time depriving myself from ice cream or pizza night. Not that I am recommending we all eat an entire pizza pie every night, but this is a message of moderation. I hope you enjoy it.
Sometimes it seems when we are trying to loose weight or adapt a healthy lifestyle we are living in a world of "No's". No Sugar, no eating after eight, no extra cream in your coffee. This often leaves you feeling depressed and deprived.
Let's try something different, stop saying no. Say yes to a happier, healthier you. Say yes to fruits, yes to veggies and yes to the occasional treat. Reward yourself for making a good choice. Have a slice of pizza with your children on pizza night, or allow yourself a cookie at coffee time with the girls. Remember everything is OK in moderation.
Here are Three Diet Tips to Remember:
Health and Happiness,
Buying Organic and the Dirty Dozen
We have all heard for sometime now that buying organic is the way to go. Unfortunately, it is also extremely more expensive. I have collaborated some tips for buying organic and will list out the Twelve "dirty dozen" that should always be bought organically.
When shopping for Organic products it is important to know what the labeling means.
-Food labeled "100 percent organic" has no synthetic ingredients and can legally be branded with the USDA organic seal.
-Food labeled "Organic" means it must contain a minimum of 95 percent organic ingredients. It can also legally have the USDA organic seal.
-Food stating it is "made with organic ingredients" must contain at least 70 percent organic ingredients.
-Meat, Eggs, Poultry, and Dairy labeled organic must come from animals that have never received any antibiotics.
Now that you are sure what you are buying, below is a list of twelve "dirty dozen". These are foods that are recommended always to purchase organically. If money is an issue buying organic then this is the list to shop by
3. Bell Peppers
In Health and Happiness,
HealthPlex Fitness: The Functional Movement Experts.