7 Tips for Getting Better and More Restful Sleep

Sleep plays a key role in the repair of blood vessels and the heart. It’s also essential to mental health – it allows us to process information and consolidate our memories.

If you feel like you’re not getting enough sleep, here’s how to feel more rested upon waking.

  1. Follow a Sleep Schedule
  2. Try to stay in sync with your circadian rhythm, or your natural sleep-wake cycle. If the nature of your work does not allow you to follow your circadian clock, then the least you can do is to get in and out of bed at the same time each day.

    You can alter this sleep schedule by an hour or two, but avoid sleeping in on weekends, no matter how tempting.

  3. Limit Light and Sound Exposure
  4. Melatonin, a naturally-occurring hormone that regulates your sleep cycle, is affected by exposure to artificial light after dusk. The brain secretes more of the hormone when it’s dark, making your feel more sleepy, so it’s crucial to avoid late night binge watching or scrolling through your phone just as you tuck in. Don’t read from a backlit screen and use heavy curtains to block out the light.

    Some individuals are more sensitive to sound than others. But even if noise doesn’t rouse you from sleep, it can still affect your sleep cycle –studies suggest that even low-level noise can have health repercussions. There is also some evidence that links sleep disturbance with cardiovascular disease.

    Common sources of noise include road traffic, pets, home appliances, and your partner’s snoring. Wearing earplugs and making sure the windows and doors are properly insulated can help reduce sound exposure.

  5. Set the Mood
  6. Try to make your bedroom as comfortable as possible. Change the sheets regularly, bring in lots of soft pillows, and make sure your mattress is in good shape. Adjust your temperature settings. You might also have to take out sources of light and noise, such as TVs and phones.

  7. Exercise Regularly
  8. Daily exercise makes you feel more awake during the day and sleepier at night. It helps combat sleep apnea and insomnia. It also extends the length of time you spend in the restorative stages of sleep. Vigorous exercise comes with better sleep benefits, though light exercise can still improve sleep quality.

  9. Limit your Nicotine and Caffeine Intake
  10. Caffeine can cause sleep difficulties, so take your coffee early in the day – the substance can affect your ability to fall and stay asleep within 10 to 12 hours of drinking it. Smoking is another stimulant that must be avoided before bedtime.

    Other things to avoid near bedtime include alcohol, sugar, excess liquids, and heavy meals.

  11. Clear your head
  12. An overactive mind can keep you from having a good night’s sleep. If residual stress and intrusive thoughts are keeping you up at night, try relaxation techniques like deep breathing, visualization, and meditation. You might also benefit from a stress management program if problems at school, work, or relationships are keeping you awake.

WholeBody Solutions offers a host of drug-free services to help you achieve optimal health. Call 617-328-6300 for safe and natural solutions to your health concerns.

5 Benefits of Acupuncture

Acupuncture is one of the oldest and most popular forms of alternative treatment. It has been practiced for centuries in China where it originated. Acupuncture became popular in the US and other Western countries only in the latter part of the 20th century.

Acupuncture has been recognized by the World Health Organization as a viable treatment for over 25 conditions. Several studies have pointed to this method’s healing and therapeutic benefits, and some have shown that its effectiveness is grounded in science.

Here are 5 great benefits:

  1. Acupuncture relieves headaches and migraines
  2. Acupuncture needles are usually placed around the face, neck, and scalp to relieve headaches or migraines. Your acupuncture professional will position around 5-20 needles at different pressure points while looking for the area that has the most effective response to the treatment.

    As the needles come in contact with small blood vessels, blood flow increases and endorphins are released. Endorphins act as a natural painkiller and can relieve headaches instantaneously.

  3. Acupuncture relieves persistent pain
  4. Acupuncture helps relieve chronic neck, back, and knee pain and eliminates the common side effects of persistent pain like soreness, tense muscles, and headaches. Again, acupuncture needles are placed at different pressure points to stimulate the flow of blood and to release endorphins.

    Arthritis is another type of chronic pain that can be treated with acupuncture. Needles are placed all over the body and not just around the area where the joint pain is felt. The treatment also reduces the joint inflammation that’s symptomatic of arthritis.

  5. Acupuncture helps you sleep better
  6. Acupuncture reduces instances of insomnia. Treatments increase the production of nocturnal melatonin, a chemical that helps you sleep. It also promotes uninterrupted sleep throughout the night.

  7. Acupuncture helps your digestive system
  8. Acupuncture helps the digestive system break down food more easily which results in improved metabolism and the drastic reduction, if not total elimination, of constipation, bloating, and heartburn. Getting rid of blockages in your digestive system increases the flow of energy in areas of the body that need it.

  9. Acupuncture treats anxiety
  10. Studies have been shown that acupuncture can help reduce anxiety without medication. Acupuncture slows down the production of the stress hormone, cortisol. It also works to restore the balance and energy in the body. Patients report that just after one session of acupuncture, they already feel relaxed and in a better state of mind.

Check out our Holistic Acupuncture page to read about the holistic, natural approach to wellness by WholeBody Solutions. The goal of our acupuncture treatments is to improve both physical and spiritual health by putting into balance the body’s own ability to heal itself.

For more information on the benefits and effects of acupuncture, check out the following blog posts:

You can also call WholeBody Solutions at 617-328-6300 for safe and natural solutions to your health concerns.

Our goal is simple – to make sick people well and to help more people enjoy the many benefits of living a healthier lifestyle.

10 Superfoods You Should Add to Your Grocery List

Superfoods are essential for living a healthy life. Most are rich in omega-3 fatty acids and antioxidants like beta carotene and Vitamins A, C, and E. While most superfoods are plant based, the rest are derived from fish, eggs, meat, and poultry.

What’s great about superfoods is that they’re readily available. They aren’t pricey and they’re easy to incorporate into any dish.

Here are the 10 best superfoods that you should add to your grocery list:

  1. Eggs
  2. Eggs are one of the most important superfoods out there. Every part of an egg is rich in nutritional benefits. Yolks contain seven vitamins – folate, B6, B-12, A, D, E, and K. Egg whites have riboflavin, selenium, and a small amount of potassium. Plus, eggs are a great source of protein.

  3. Broccoli
  4. Broccoli is packed with calcium, protein, magnesium, fiber, and Vitamin C. If you’re lactose-intolerant and need to get your daily calcium needs from sources other than milk, broccoli is the answer. A cupful contains nearly 20% of the recommended dietary allowance for calcium. The high amount of fiber in the veg also improves digestion.

  5. Spinach and kale
  6. Spinach and kale are two leafy greens that you should definitely stock up on. Both are wonderful sources of iron and calcium.

  7. Oatmeal
  8. Oatmeal is an essential superfood because it’s rich in fiber and protein. You can get your daily dose of lipids, vitamins, and minerals from oats. It’s also one of the most affordable superfoods. Eating oatmeal aids in weight management because it makes you feel full for a longer period of time.

  9. Sweet Potatoes
  10. Sweet potatoes are rich in Vitamin A, Vitamin C, and fiber. Other nutrients found in sweet potatoes are magnesium, Vitamin B6, and certain antioxidants.

  11. Wild Rice
  12. Wild rice is a superfood that is high in fiber, protein, antioxidants, B vitamins, and magnesium. It’s easily digestible, unlike other grains. Eating this superfood also stops cravings for processed or sugary snacks.

  13. Coconut
  14. Coconut (especially raw coconut) is a great source of saturated fats. Aside from increasing the healthy cholesterol in your body, saturated fats convert your bad cholesterol into good cholesterol. Coconuts also contain anti-microbial properties and are known to correct hormonal imbalance. Raw coconut shreds, raw coconut butter, coconut flour, or fresh coconut meat are all readily available in supermarkets.

  15. Avocados
  16. Avocados contain Vitamin E, protein, fiber, and potassium. They suppress cravings for sugary foods and decrease stress levels. Avocados also contain healthy fats that double as antioxidants.

  17. Tomatoes
  18. One of the most common ingredients in our kitchen pantry packs a lot of benefits. Tomatoes are high in fiber, Vitamin A, and Vitamin C. They promote better eyesight, glowing skin, and a healthy digestive system.

  19. Berries
  20. Berries are one of the most popular superfoods today. Whether fresh or frozen, berries are high in fiber and low in calories. They’re a great source of antioxidants that help improve your digestive system.

To learn more about the holistic, natural approach to nutrition, visit this page. You can also call us at WholeBody Solutions, at 617-328-6300 for safe and natural solutions to your health concerns.

Great Ways to Ease the Symptoms Of Menopause

Menopause happens when the ovaries stop producing the hormone estrogen that triggers menstruation. A woman is said to be in menopause when her monthly period stops for 12 straight months.

As a woman adjusts to the end of her reproductive period, the reduction of estrogen in her body can cause insomnia, anxiety, fatigue, hot flashes, and other symptoms that vary from woman to woman.

The right mix of nutrients and minerals in certain kinds of food can help alleviate the symptoms of menopause.

 

Here are some of them!

 

  1. Almonds – Calcium is one of the nutrients that you need during menopause. The lack of estrogen can result in the weakening of bone density. Snacking on almonds is good because they are packed with nutrients. You can also make your own almond milk (one of our favorite recipes here). If you are lactose intolerant or vegan, almond milk is a good substitute to dairy milk. If you can tolerate dairy, which provides the calcium your body needs, make sure to choose organic and grass-fed sources of milk, cheese, and yogurt.
  2. Organic eggs – Eggs are rich in iron, which is often lacking in women’s diets. Eggs also contain important nutrients such as Vitamin D and Vitamin B. Vitamin D helps reduce hot flashes and night sweats. Make sure to go for certified organic and pasture raised chicken eggs because they contain more omega-3 fatty acids than eggs from caged birds.
  3. Salmon – Another type of food that can help stabilize mood swings is salmon. This oily fish is packed with omega-3 fatty acids that can also give you energy, reduce bad cholesterol, and alleviate hot flashes.
  4. Steel-cut oats – Whole grains are essential for menopausal women. Whole grains provide B vitamins which can improve your energy and help you manage your stress levels. Steel-cut oats are the least processed of whole grains and also contain fiber that promotes digestive health.
  5. Flaxseed – Just like salmon, flaxseed has omega-3 fatty acids that can help boost the estrogen in your body. Flaxseed also has fiber and keeps the heart and arteries healthy. You can use flaxseed as toppings for your cereal or yogurt.
  6. But wait, there’s so much more!
    • Fruits: oranges, apricots, strawberries, peaches, and dried fruit to avoid weight gain when menopause slows down one’s metabolism
    • Yams and sweet potatoes: to improve hormone and cholesterol levels
    • Legumes: peas, lentils, and pinto beans to ease hot flashes and night sweats
    • Olive oil and olives: to boost metabolism, ease inflammation, helps in hormone production
    • Chickpeas: to reduce hot flashes and vaginal dryness
    • Herbs: thyme, turmeric, and sage to balance estrogen levels and relieve hot flashes

 

Dr. Ann’s favorite whole food based vitamins that support women going through menopause:
Wild Yam Complex – contains Wild Yam, Black Cohosh, Shatavari, Korean Ginseng, St John’s Wort and Sage and helps:

  • provide relief from mild discomfort associated with menopause
  • maintain feelings of general well-being
  • calm the nerves and restore balance in temporary mild mood swings
  • provide antispasmodic activity to ease occasional spasms associated with the menstrual cycle
Wild Yam Complex is recommended to be taken with ProSynbiotic:

ProSynbiotic is a synergistic blend of four research-supported probiotic strains and two prebiotic fibers to support gut flora and overall intestinal health

  • Contains research-supported strains of lactic acid bacteria (Lactobacillus and Bifidobacterium), and Saccharomyces cerevisiae var. boulardii
  • Contains inulin and galactooligosaccharide (nondigestible carbohydrates), both of which are used by probiotic bacteria as food
  • Useful in maintaining a healthy gut microbial environment
  • Helps support the body’s natural absorption of calcium and magnesium
  • Improves nutrient digestion and absorption
  • Supports normal bowel regularity and consistency
  • Supports the body’s natural immune system response function
Tribulus -The compounds in Tribulus work together to:

  • help support normal reproductive function in men and women
  • help support normal hormone production in men and women
  • promote vitality and stamina
  • support physical endurance
  • promote an overall feeling of well-being*
Adrenal Toniccontains Ashwagandha, Licorice, Rehmannia and Echinacea. These herbs are traditionally used to help:

  • promote healthy adrenal gland function
  • facilitate the body’s normal response to occasional stress
  • support and maintain the body as it ages
  • support healthy sleep
  • support healthy immune system response
  • maintain feelings of well-being when experiencing temporary stress
  • help improve mental and/or physical performance after periods of mental and/or physical exertion
  • help to increase energy and improve overall health*
Drenamin – supports adrenal function and helps maintain emotional balance.

  • Promotes healthy adrenal gland function
  • Encourages a healthy response to everyday environmental stresses and supports immune system response function
  • Maintains energy production
  • Supports a balanced mood
  • Good source of antioxidant vitamin C
Call the office to make an appointment and find out what’s best to support YOUR unique needs:
617.328.6300

6 Reasons You Should See Your Chiropractor Regularly

Going to a chiropractor is beneficial to both your body and your mind. It effectively treats back pains, neck pains, and other spinal disorders.

People should see their chiropractors regularly for maintenance and routine check-ups. One of the biggest mistakes people make is foregoing follow-up consultations once their aches and pains go away.

Why? Here are six reasons you should have regular appointments with your chiropractor:

 

1.It prevents more injuries

 

Regular visits allow your chiropractor to spot misalignments and potential problem areas before they get worse. Consultations also ensure your nerves continue to function properly in order to prevent headaches, anxiety, fatigue, and digestive problems from occurring.

There are many ways that chiropractors can prevent injuries. In athletes, for example, chiropractors can ensure the optimum performance of muscle groups and align both spine and pelvis.

 

2. It improves your posture

 

When chiropractors improve your posture, your breathing, stress levels, and digestion improve as well. If your posture is out of balance, it could affect your body’s spine and nervous system. Regular visits allow chiropractors to give you regular adjustments, recommend exercises, and offer tips on how to further improve your posture.

 

3. You get to sleep better

 

One of the main causes of lack of sleep or insomnia is the presence of injuries or problems related to your central nervous system. These problems disrupt your sleep pattern and cause you to toss and turn at night.

When you see your chiropractor regularly, they will make adjustments in your body that will make you sleep better at night. Chiropractors focus on your spine in order to correct any misalignments. This releases the pain and tension in your spine, making you more relaxed as the quality of your sleep improves. Chiropractors will also tell you the sleeping position that’s best for you and whether you’ll need other devices to help you sleep.

 

4. You have better mobility

 

You become more mobile when you make regular chiropractor appointments. Regular sessions can free up your stiff joints, and ease the aching in your neck and back. Being able to move more freely allows you to accomplish your daily tasks and activities without struggling, and without pain.

 

5. You’ll reach your health goals faster

 

Scheduling regular visits to your chiropractor allows you to make progress. This involves not just your body, but your mind as well. It also means that you are one step closer towards your goal of healing your body.

Missing your chiropractor appointments further delays the healing process because your body misses out on the routine care that it needs.

 

6. It improves your overall well-being

 

Going to a chiropractor regularly makes you feel good. When your body feels healed and healthy, it has a positive effect on your overall well-being. When you see improvements and positive changes in yourself, you feel happier, more content, and more relaxed.

Check out our Holistic Chiropractic page to read more about this wonderful service.

 

Call the office to make an appointment and find out what’s best to support YOUR unique needs:
617.328.6300

 

7 Myths about Calories and Weight Loss

There is so much information out there about diets and weight loss that it’s hard to distinguish which information is scientifically proven and which one is inaccurate or misleading.

Here are the top 7 myths about calories and weight loss:

  1. All calories are the same
  2. This is a common misconception. However, there are protein calories, carbohydrate calories, and fat calories. Calories are just a way to measure how much food you’re taking in.

    Protein calories are the healthiest type of calories. They boost your metabolism and leave you feeling fuller throughout the day. Fat calories are good for you as well, especially when taken in moderation.

    It’s important to think about the quality of the calories you’re putting in your body – and not just how much. Whole foods such as organic eggs, chicken, nuts, and seeds give you high-quality calories that your body needs.

  3. All carbohydrates lead to weight gain
  4. While it is true that low-carb diets help you lose weight, not all carbohydrates are bad for you. Whole foods (food made from unprocessed or unrefined ingredients) that are high in carbs are actually very healthy for you. Vegetables, fruits, whole grains, and fiber are all examples of healthy carbohydrates. What you should avoid are refined carbs such as sugar, starch, and refined grains.

  5. Avoid all fats
  6. Just like carbohydrates, not every kind of fat is bad. Fat becomes unhealthy only when the food you eat is processed and are high in carbs or calories. Dietary or unsaturated fats give you the nutrients you need. It can also help with weight loss because it increases your metabolism. When it comes to healthy fats, go for avocados, olives, nuts. Use olive oil for cooking instead of butter.

  7. Skip meals to lose weight
  8. This has been debunked many times over but people still resort to crash dieting as a quick and dirty way to lose weight. While starving yourself may work in the short term, you’ll end up gaining more weight once you get off the diet. Regularly skipping meals makes you crave for sugary and fatty food. It’s important to eat regular meals every day to allow your metabolism to convert itself into energy needed to burn calories.

  9. Supplements alone will lead to weight loss
  10. Taking weight loss supplements and pills alone won’t make you lose weight. In fact, some supplements are downright dangerous. The supplements we use at WholeBody Solutions support cleansing and elimination, and help balance the body so it is easier to maintain a healthy weight – together with the right diet and exercise.

  11. All weight loss diets are effective
  12. There are so many trendy diets going around but not all of them are effective. Some of these fad diets are so extreme, people who go on them find out soon enough that cutting certain food groups from meals isn’t sustainable. Therefore, fad dieters often gain back the weight they lost. Diet plans should take your body type and nutritional needs into consideration.

    It’s better to choose a diet plan that works for the long term and becomes a part of your lifestyle. This way, your body has time to adjust to the changes in your calorie intake and exercise regimen to make reaching your weight goals lasting and effective.

  13. Exercising alone burns off calories
  14. Exercise burns calories but it’s not enough. You also need to regulate the calories you take in. Sticking to the recommended number of calories that’s right for you and exercising regularly may not sound as sexy as the new fad diet, but this combo is tried and tested and keeps unwanted weight gain at bay.

For more nutrition advice, visit this page. Call us at WholeBody Solutions at 617-328-6300 for safe and natural solutions to your health concerns.

Benefits of Going on a Cleanse

Cleansing is a way to get rid of the toxic and unhealthy substances in the body, as well as lose weight. There are many kinds of cleanses and cleansing programs to choose from. Each one aims to improve certain functions of the body like stabilizing your blood sugar. Others incorporate organic supplements and hydration in the detoxification process in order to jumpstart a healthy lifestyle. Cleansing is also a good way to improve your disposition.

Going on a healthy cleanse will not only help your body, but your mind as well. The specific benefits of cleansing include:

  1. Increased energy
  2. Because going on a cleanse limits you from eating certain types of food, you get to avoid the kinds of food that leave you sluggish. Thus, cleansing increases your overall energy level, the effects of which are almost immediate.

  3. Balanced hormones
  4. When toxins build up in your body, they end up affecting your hormones and your mood. A surplus of the stress hormone cortisol, for example, can cause inflammation, excess glucose, or bloating. Hormonal imbalance can also lead to mood swings. Cleansing restores your body’s equilibrium.

  5. Improved immune system
  6. Cleansing improves your immune system as well. With the right kind of nutrients and vitamins going into your body and toxins that are being flushed out, you strengthen your immune system. Through cleansing, your body is spared from fighting harmful bacteria and toxins.

  7. Improved bowel movement
  8. Cleansing improves digestion and bowel movement. Certain foods result in bloating, constipation, and irregular bowel movement. Going on a cleanse gets rid of excess waste your body has failed to flush out. It also improves digestive and bowel health. The main organs cleansing targets are the kidneys, colon, and liver.

  9. Weight loss
  10. Weight loss is another benefit of going on a cleanse. Some of the weight we put on comes from the buildup of waste and toxins in the body. Weight loss is often the desired result of cleansing. Stick to your recommended diet to maintain your new weight,

  11. Glowing skin
  12. Glowing skin is a wonderful benefit of going on a cleanse. The effects can be seen throughout the body as well. After going on a cleanse, the reduction in weight and bloating results in brighter-looking eyes and smoother skin. The changes occurring inside your body will eventually show on the outside as well.

  13. Clearer mind
  14. A benefit that is not visible but definitely present is a clearer mind. All of the physical benefits of cleansing will result in your overall well-being. And a healthy body can help you to think more clearly, thus improving your state of mind.

Visit our Holistic Cleansing page to learn more about the holistic, natural approach to nutrition from WholeBody Solutions, your Holistic Nutrition Expert. We incorporate water; a diet of whole, organic and unprocessed food; and our carefully formulated supplements. We stay away from synthetic vitamins that are missing naturally occurring enzymes and complexes. There is absolutely no starving on our cleansing plans. Rest assured, you will not go hungry!

Call us at WholeBody Solutions at 617-328-6300 for safe and natural solutions to your health concerns.

Foods for Brain Health

FOOD FOR THOUGHT

 

What does the food that we eat have to do with our brains? Turns out, quite a bit! Brain foods matter! But why? Chronic inflammation has been linked to many diseases (anxiety, MS, autoimmune, high blood pressure, to name a few). Our gut helps keep inflammation under control AND the gut hormones are secreted into our blood which in turn circulate systemically where they affect our brain function (as well as a variety of other organs).  Brain foods are also rich in antioxidants, good healthy fats, and vitamins and minerals that keep our brain at its fittest.

 

So what is a person to eat in order to keep the brain in tip top shape? First of all, here is what NOT to eat: Sugar. Processed sugar. Adults eat more than 26 teaspoons of sugar on average DAILY, without realizing it. This is due to the fact that it is in so many processed foods and beverages. Staying away from processed foods, nutrient depleted breads and crackers, pretzels, etc. is very important. Sprouted grain breads and sprouted whole grains are best (I love One Degree brand sprouted steel cut oats, I even use this in my chicken soup instead of rice). What we do need to eat: healthy fats and high quality proteins, and lots of fruits and vegetables. Here is a list I compiled for you (and it includes chocolate!)

 

  1. WILD SALMON: Salmon is one of the most nutritious, brain food-friendly foods (they are called “schools” of fish for a reason) due to its omega-3 fatty acid content, which helps to improve mood and focus. Do NOT consume farm raised salmon which is full of toxins, artificial color, antibiotics, and more. I like Henry and Lisa’s brand canned wild Alaskan salmon because it’s so handy too keep, and easy to top on a salad, or to make salmon cakes out of.
  2. WALNUTS: The only nut to be shaped like our own brains! Just munching on a few walnuts a day can improve your cognitive health. Their high levels of antioxidants, vitamins (especially vitamin E) and minerals may also help ward off Alzheimer’s
  3. AVOCADOS: They contain the good kind of fat which our brain needs. Do not be duped by a low fat diet. We need the proper fats for a variety of proper bodily functions, and the top one is our brains. Did you know that in the 90’s when the fat free and very low fat diets were recommended by the AHA, depression rates soared? And so did prescriptions for Prozac, specifically for women. That is because they replaced the fat with starch and sugar (who remembers “Snackwelts”). They also contain both vitamin K and folate which may help prevent blood clots in the brain (protecting against stroke) as well as help improve cognitive function, especially memory and concentration. They are also rich in the B vitamins as well as C which are not stored in the body. They are a fruit, and contain the lowest amount of sugar and the highest amount of protein.
  4. BONE BROTH: Our ancestors knew what they were doing for sure. Every culture utilized a bone broth whether it be chicken and beef or fish from the Asian regions. Bone broth helps to heal the gut, which in turn is good for your brain. The collagen helps reduce inflammation and the proline and glycine are good for the brain as well.
  5. DARK CHOCOLATE: Dark chocolate (70% or more) is full of flavonols, which have antioxidant and anti-inflammatory properties. They can also help lower blood pressure and improve blood flow to both the brain and heart. Add the powder to smoothies or yogurt, or grab some organic chocolate at your health food store.
  6. BLUEBERRIES: are one of the highest antioxidant-rich foods known to man, including vitamin C and vitamin K and fiber. They also have been found to have high levels of gallic acid (has been found to inhibit neuronal death) and helps to reduce inflammation. Frozen and wild are easy to keep in the freezer and added to smoothies and other recipes.
  7. VIRGIN UNREFINED COCONUT OIL AND EXTRA VIRGIN OLIVE OIL: Are other healthy fats which have also been shown to be a natural anti-inflammatory, suppressing cells responsible for inflammation. Coconut oil specifically can help with memory loss as you age and destroy bad bacteria that hangs out in your gut due to its anti- fungal and bacterial properties. I make scrambled eggs with coconut oil, you can also put some in a smoothie, or melt onto your sweet potato! Real extra virgin olive oil is also a wonderful fat for the brain due to antioxidants (polyphenols) which can help to improve memory as well as reduce toxic proteins that have been implicated in Alzheimer’s disease.
  8. GREEN LEAFY VEGETABLES: Are loaded with vitamins and A, C and K which help right inflammation and keep bones strong. Getting regular helpings of leafy green brain foods like spinach, kale, dark lettuces, bok choy – can help keep dementia at bay according to new research. In the study, which evaluated the eating habits and mental ability of more than 950 older adults for an average of five years, those adults who ate a serving of leafy green veggies once or twice a day experienced slower mental deterioration than those who ate no vegetables, even when factors like age, education and family history of dementia were factored in.
  9. TURMERIC: Turmeric contains a chemical compound called curcumin which is a powerful anti-inflammatory. It also has been found to improve the brains oxygen intake as well as it can increase a certain growth hormone in the brain which aids in reducing chances of developing Alzheimer’s. It is an extremely powerful antioxidant which also helps prevent other diseases and kicks up your immune system. I enjoy making “Golden Milk” with this magical ancient spice.
  10. WATERCRESS: Some historians believe that watercress was grown around Hippocrates first hospital at or around 400 BC. Because he knew about its remarkable healing abilities.  A member of the mustard family, watercress contains quite a large amount of folate, as well as vitamin C, A, B12, and calcium. All these help with repairing brain tissue and preventing cognitive changes. Chop some up and add to salads or throw into a smoothie!

 

Here is a recipe that contains some of the foods above. It is a delicious spread you can use as a dip or spread on a sandwich, top a salad, put on a sweet potato, toss with rice or pasta, the choices are endless! I love to serve with vegetables as a dip.  One-quarter cup of walnuts provides more than 100% of your Omega-3s. This entire recipe is a Mediterranean inspired food, proven as the healthiest diet on the planet!

 

WALNUT SPREAD

  • 1 can garbanzo beans
  • 1 cup chopped walnuts
  • 1 cup basil leaves
  • 1/4 cup extra virgin olive oil
  • 2 Tblsp. lemon juice
  • sea salt and pepper
  • 1 small clove garlic, minced (or garlic powder, just 1/4 tsp or so

-Drain beans and reserve liquid. In food processor, combine 1/4 cup reserved liquid with all other ingredients. Cover and process. (You may need to add more liquid as you go along to make it nice and smooth) Serve with raw vegetables, crackers, or spread on your next healthy sandwich ………whatever you enjoy! MANGIA!!

 

 

Enjoy!

In health,

Suzie

 

Call our office at 617-328-6300 to make an appointment and figure out a customized plan that fits your unique needs or to ask our nutritionists any questions! 

 

Suzie’s Golden Milk Recipe

Ever hear of Golden Milk?

 

Golden milk may seem trendy, but it has a long rich tradition dating back thousands of years, within the ancient branch of medicine in India known as Ayurveda, it is considered a medicinal “tonic” that nourishes the body and mind, as well as tasting delicious. It is known to help support the nervous system, as well as reduce inflammation in the body and help to achieve a better night’s sleep! The recipe can be customized (I add cardamom and extra cinnamon). Moms in India give it to children to soothe them and adults use at night still according to tradition.

 

Making Golden Milk from scratch only takes about 15 minutes and can be customized according to taste. Adding black pepper aids in the absorption of the curcumin so it is important to add some in, as recipe states. *recipe adapted from “Wellness Mama” blog.*

 

Ingredients:

• 2 cups milk of choice (I use nut milk since I do not consume dairy milk, whole organic grass fed milk is best if you use dairy, otherwise there are a variety of milks, cashew, coconut, almond, macadamia nut, flax, or hemp)

• 1 tsp turmeric

• 1/2 – 1 tsp cinnamon

• pinch of black pepper (increases absorption)

• 1/4 tsp ginger powder

• 1 tsp or more of raw honey

• ½ tsp cardamom (optional)

• 1 tsp virgin coconut oil or ghee (optional)

 

Whisk all ingredients except for the honey in small saucepan until almost boiling. Then stir in the honey while in mug. Drink immediately.

 

Enjoy!

Suzie

 

We have many more free recipes printed and ready for grab-and-go. Stop on by our office to grab a recipe or chat with one of our nutritionists!

 

Call: 617.328.6300

Email: frontdesk@wholebodysolutions.org

 

6 Ways Food Affects Your Mood

What we eat affects our mood and emotions. Eating certain types of food can either give you a supercharged feeling that lasts the whole day or a burst of energy that quickly dissipates and leaves you feeling sluggish.

Therefore, it pays to know how our eating habits help or hamper our ability to function productively. For example:

  1. Eating unhealthy food
  2. Sugary snacks, junk food, and refined carbohydrates are among the unhealthiest of food choices. The burst of energy they provide doesn’t last long and causes your blood sugar to fluctuate. You end up feeling drained and lethargic after the initial energy boost.

  3. Eating healthy food
  4. Eating healthy means getting the recommended amount of protein, fiber, and vitamins from food sources on a daily basis. Protein aids the body in absorbing carbohydrates and allows your brain to produce dopamine, the neurotransmitter responsible for elevating your mood, enhancing movement, and improving your memory, among other functions. Vitamin D and Vitamin B-12 are known for their ability to increase serotonin, a neurotransmitter that balances your mood. Fiber is useful in increasing serotonin as well.

  5. Stress eating
  6. When people eat because they’re stressed, they usually reach for food that’s either high in fat or loaded with sugar. Chips, soda, and ice cream deliver instant gratification and dampen the emotions and responses associated with being under pressure. People who operate in high-pressure environments tend to binge on sugary, high-fat “comfort food” to ease their stress and give them the quick and dirty energy boost they need to plunge back to work. The result can be seen in unwanted pounds – and the feelings of guilt and remorse that come after overeating junk food.

    To manage your stress, try the following:

    • Relax with a cup of warm tea with honey and lemon
    • Do deep breathing exercises
    • Take a walk or do yoga
    • Talk to a close friend or family member
    • If you want to snack, choose something healthy like fruit

  7. Skipping meals
  8. When you skip meals, you take away the fuel that your body needs to function properly. Therefore, your metabolism slows down and you become tired and cranky. Your stomach also has a harder time digesting and absorbing food. This causes you to overeat on your next meal to compensate for the lack of food in your stomach.

    Breakfast is the most commonly skipped meal of the day. It’s important to eat breakfast because it jumpstarts your day and gives you the energy that you need to function right.

  9. Eating regularly
  10. Eating regular meals is a must. Whether it’s three regular meals or five small meals a day, you should fuel up at regular intervals. Doing so stabilizes your blood sugar, which stops you from overeating on your next meal. Eating regularly also puts you in a good mood.

  11. Keeping hydrated
  12. Studies have shown that even the smallest signs of dehydration can immediately affect your disposition. Drink at least eight glasses of water a day, which is equivalent to half a gallon.

To learn more about the holistic, natural approach to nutrition, visit this page. Call us at WholeBody Solutions at 617-328-6300 for safe and natural solutions to your health concerns.

We at WholeBody Solutions, believe that when it comes to nutrition, there is no one-size-fits-all solution. We help you improve your well-being through a customized and precise nutrition plan based on your unique needs and condition.

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