Nutrition and Health Counseling

This week is National Women’s Health Week. It begins on Mother’s Day and lasts until the following Saturday as a reminder to women to take care of themselves, and to make their health a priority.

There are several things women can do this week to improve physical and mental health including:

-Make sure you’re caught up on all your tests and screenings (mammogram, pap, blood pressure, cholesterol, and skin to name a few)
-Get active. Get back on a workout routine or make a point to do some kind of physical activity once a day whether it be going to the gym or talking a walk.
-Eat healthy. Focus on getting enough fruit, vegetables, lean protein, and whole grains.
-Avoid unhealthy behaviors like excessive drinking, smoking, texting while driving, or not wearing a seat belt.
-Take time for yourself. Take a bath, go shopping, read a book. Make time to give yourself a mental break and do what you want to do.

http://time.com/5534352/food-best-medicine/

Why Food Could Be the Best Medicine of All Doctors are embracing creative ways to use food to improve health and prevent disease

https://www.cnn.com/2019/01/04/health/diet-exercise-weight-loss/index.html

Why exercise won't make you lose weight Every January, one of the top New Year's resolutions is to lose weight. And if you're looking to be successful, there's something you should know: Diet is far more important than exercise -- by a long shot.

Eight Causes of Cravings

The body is amazing. It knows when to go to sleep, wake up, go to the bathroom, maintain 98.6 degrees and tighten the eyes when the light gets bright. It knows the miracle of pregnancy and childbirth. Your heart never misses a beat. Your lungs are always breathing. The body is a super-computer and it never makes mistakes.
Look at the foods, deficits and behaviors in your life that are the underlying causes of your cravings. Many people view cravings as weakness, but really they are important messages meant to assist you in maintaining balance. When you experience a craving, deconstruct it. Ask yourself, what does my body want and why?

The eight primary causes of cravings are:

1. Emotional Eating. Being dissatisfied with a relationship or having an inappropriate exercise routine (too much, too little or the wrong type), being bored, stressed, uninspired by a job, or lacking a spiritual practice may all cause emotional eating. Eating can be used as a substitute for entertainment or to fill the void of insufficient food.

2. Water. Lack of water can send the message that you are thirsty and on the verge of dehydration. Dehydration can manifest as a mild hunger, so the first thing to do when you get a craving is drink a full glass of water. Excess water can also cause cravings, so be sure that your water intake is well balanced.

Check back in soon for the rest...

October is the best time for Pumpkin Oatmeal Protein Bars

Ingredients:
4 to 5 cups oats
2 cups water
2 15 oz cans of pumpkin purée
2 or 3 scoops protein powder
1 tsp cinnamon
½ tsp nutmeg
1 tsp vanilla
1 egg and 3 egg whites, beaten

Directions:
1. Preheat oven to 350.
2. Mix all of the ingredients together.
3. Line a cookie sheet with parchment paper or silicone.
4. Spread the mixture on the lined cookie sheet.
5. Bake for 30 minutes. Let cool then cut into bars.

Optional: You can add banana or apples to the mixture. You can also add craisins, raisins, nuts or chocolate chips.

Natural Ways to Reduce Anxiety

You wake up at 3am with your heart racing. You have a pit in your stomach. You feel restless, light-headed, and hot. Your mind starts to race, and before you know it, you’re worrying about the list of things that need to be done tomorrow. Though mind and body reactions may vary, these symptoms are often an indication of anxiety.

According to the Mayo Clinic, occasional anxiety is normal, but those with anxiety disorders experience powerful, excessive, and constant worry and fear about normal circumstances. Anxiety disorders can involve episodes of intense fear, resulting in a panic attack, and these feelings can often interfere with everyday life.

While anxiety can require medication and professional intervention, there are natural ways that may help calm you when those jittery feelings come on. Check out our natural antianxiety remedies below.

Chamomile
This popular herb is a go-to for calming. In fact, one study found that those with generalized anxiety disorder who took chamomile supplements had a significant decrease in symptoms of anxiety. Brew yourself a cup of tea at night or opt for a chamomile supplement.

Exercise
Have you ever experienced a “runner’s high,” the sense of mental clarity and calmness you feel after vigorous exercise? Aside from its physical health benefits, exercise can act as an immediate and long-term antidote to depression and anxiety. Physical exercise also produces endorphins, which are chemicals in the brain that act as natural painkillers. For an extra boost of relaxation, head to the sauna after your workout – the warming sensation can impact the neural circuits that control your mood, including those that affect serotonin.

Meditate

When you’re anxious, it can feel like your brain is constantly racing. A great way to calm anxiety and quiet your mind is through meditation. Meditation focuses on replacing chaotic, anxious thoughts with a sense of calm and mindfulness. If you’re new to meditation, try a guided meditation app, such as Headspace, Calm, or Aura.

Aromatherapy
Aromatherapy is the practice of inhaling the scent of essential oils to improve overall well-being; it’s a great option for anxiety relief and relaxation. Those who use essential oils find they help with sleep and mood as well as reducing heart rate and blood pressure. While each essential oil has its own use and effect, bergamot, lavender, clary sage, grapefruit, and ylang-ylang are great options to calm anxiety.


Eat…the right way
It can be tempting to reach for comfort foods when you’re anxious, but there are actually ways to nourish your body that will reduce uneasy feelings. Low blood sugar, dehydration, and the chemicals in processed foods can alter mood in some people, so it’s important to take note of how you feel after eating them. It can be helpful to hydrate, cut back on processed foods, and eat a healthy diet of complex carbohydrates, fruits, vegetables, and lean proteins. Try incorporating sources of omega-3s, like salmon, canned tuna, or walnuts, into your diet. Evidence suggests that omega-3 fatty acids can lessen symptoms of anxiety and increase mood by decreasing levels of adrenaline and cortisol.

Get outside
If you feel a pang of anxiety in the middle of the workday, take a 15-minute break for some sunshine! Aside from removing yourself from what may be a stress-inducing environment, increased vitamin D levels can decrease symptoms of anxiety and depression. And while you’re at it, bump up those endorphins by taking a brisk walk around the block.

While natural remedies may ease symptoms of anxiety, if feelings and symptoms of anxiety are getting in the way of your work, relationships, or everyday life, it’s important to seek a professional opinion.