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Coffee Alternatives Without the Jitters

7/28/2016

Most people drink coffee for the morning pick-me-up, but if you are wanting to cut down on your jitters or just your caffeine intake, you have choices.

Herbal coffees are an option, such as Teeccino. It contains no caffeine, but it may provide a natural alertness. Its main ingredient is chicory root. People who are trying to give up coffee for health reasons often turn to Teeccino. It tastes a lot like coffee, but a little sweet and smoky. It contains heart-healthy potassium and inulin that helps aid digestion. Teeccino is safe for even kids to drink and comes in a variety of flavors.
Yerba Mate is made of South American holly tree leaves. You can find it in brands such as Guayaki, which a very environmentally friendly company that is focused on restoring the rain forests. Guayaki has less than half the caffeine of coffee. Its flavor is very herbal. It has high levels of antioxidants and heart-healthy potassium.
Matcha is made of green-tea leaves ground into powder. It also contains about half the amount of caffeine of coffee. It tastes similar to steeped green tea, but has more of a kick. It has about three times the antioxidants of bagged tea, giving you extra protection from heart disease and cancer.

Small Steps Lead to Huge Rewards!

7/26/2016

Each step you make, even if it's a relatively small step such as making the resolution to change, is still a step in the right direction, bringing you closer to your ultimate goal. After you've identified realistic short-term and long-term goals, break down your goals into small, manageable steps that are specifically defined and can be measured. Is your long-term goal to lose 20 pounds within the next five months? A good weekly goal would be to lose one pound a week. If you would like to eat healthier, consider as a goal for the week replacing dessert with a healthier option, like fruit or yogurt. At the end of the week, you’ll feel successful knowing you met your goal.

It’s easy to get overwhelmed by a big goal and this can make you feel like you don’t know where to start or maybe like you just don’t have any motivation at all to begin. This is another place where a health coach is a wonderful asset to guide you through this process. Your coach can help break your big goals into tiny manageable pieces that are not intimidating. Each small step is a step in the right direction!

Pets Are Good For Your Heart!

7/25/2016

Pets are lots of fun, but did you know they also provide health benefits? Pets can increase your opportunities for exercise and socialization. They can also lower your blood pressure, cholesterol levels and triglyceride levels, not to mention keeping you company and reducing loneliness. Having a pet can even increase survival rates among those who have had a heart attack. Pets can help you deal with stress, sometimes even better than a friend or spouse. Having a pet isn’t for everyone—they’re a lot of responsibility, but for most people the benefits outweigh the drawbacks. For more information on how pets can positively impact your health CLICK HERE.

Does Natural Mean Healthy?

7/13/2016

When you go to the supermarket and see something labeled “natural”, you assume it must be healthy, right? The truth is, the words food manufacturers put on their labels may not mean what you think they mean. Here’s a list of some of these words and their definitions.

Natural: means no artificial ingredients have been added (regulated only for meat and poultry.)
Organic: means no pesticides, synthetic fertilizers, growth hormones or antibiotics were used.
No hormones administered: an unverified certification that the cow was not given hormones during its lifetime.
No antibiotic administered: an unverified certification that the meat or poultry has not been given antibiotics.
Cage free: means the chickens weren’t in cages, but they can be packed into a windowless indoor space. It has no impact on nutrition.
Free-range: an unregulated term that means the chicken has access to the outdoors for more than half its life. They can still live in very crowded conditions with limited outdoor space.
Grass-fed: means that the cow ate grass at some point during its life. Look for “100% grass-fed.”
Pastured or pasture-raised: unregulated term that means the animal has roamed a pasture throughout its lifetime.

Does Ashwagandha Help with Menopause?

7/8/2016

The adrenal gland sit on top of the kidneys and pump out estrogen, testosterone, and the stress hormone cortisol. When the adrenal glands are fatigued (when you’re stressed, anxious, angry, or depressed) your body decides it’s more important to make cortisol rather than estrogen and testosterone.

Ashwagandha is an Ayurvedic herb designed to help with adrenal fatigue, hormonal balancing, and improving a range of menopausal symptoms including hot flashes and mood swings. It is an adaptogenic herb, so if cortisol is too high, it will lower it; and if it’s too low, it will raise it. Cortisol contributes to muscle loss and weakness, wrinkles, and cognitive impairment.

The benefits of Ashwagandha include:

Improving resistance to stress.
Acting on the endocrine system by encouraging hormone balance.
Reducing menopausal symptoms, including hot flashes and anxiety.
Supporting sexual health and vitality by increasing blood flow and reducing bodily tension. Women who take it typically experience an increase in sexual desire and satisfaction.
Improving energy.
Boosting mood.
Supporting thyroid function, an organ responsible for regulating hormones.

ALWAYS CHECK WITH YOUR HEALTH CARE PROVIDER BEFORE BEGINNING A NEW HERB OR SUPPLEMENT.

References

Bayless, K. (2015, December 18). 10 Supplements You Should Be Taking After Menopause. Retrieved from Prevention: http://www.prevention.com/health/post-menopause-supplements

Group, E. (2014, July 11). 7 Amazing Benefits of Ashwagandha Root for Women. Retrieved from Global Healing Center: http://www.globalhealingcenter.com/natural-health/7-amazing-benefits-of-ashwagandha-root-for-women/

Walnuts for Breast Health

7/7/2016

A study done by Marshall University School of Medicine found that eating walnuts every day may help curb breast cancer. The study done on mice found that those that ate walnuts had fewer and smaller tumors than those who didn’t. Walnuts contain antioxidants and significantly higher amounts of omega-3 fatty acids than other nuts. They also contain phytosterols, which bind to estrogen receptors and inhibit the growth of breast cancer tumors.

The study suggests eating two handfuls of walnuts a day to receive benefits. More research needs to be done with human subjects, but the results are promising. Scientists estimate that eating walnuts every day may push off the development of tumors by up to nine years. Walnuts may also help reduce the risk of heart disease by lowering LDL (bad) cholesterol and improving blood vessel elasticity. They also reduce C-Reactive Protein, which is an inflammatory marker, and predictor of heart disease.

Coffee Alternatives Without the Jitters

Small Steps Lead to Huge Rewards!

Pets Are Good For Your Heart!

Does Natural Mean Healthy?

Does Ashwagandha Help with Menopause?

Walnuts for Breast Health

Tonya Cruz

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