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Spinach for Beautiful Skin & Hair

8/31/2016

 
​When you think of spinach, do you think of Popeye? Well, spinach does a lot more than give you big muscles! Spinach is great for your skin and hair! It helps keep your hair moisturized, and helps all body tissues, including skin and hair be healthy and grow by increasing collagen. It also contains iron, which prevents hair loss due to deficiency.
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Spinach is great for skin and hair!
Spinach is low in calories, yet high in vitamins and minerals that your body needs.  Spinach contains magnesium that helps reduce the effects of stress on the body by keeping your blood pressure from spiking, says Beth Reardon, R.D., director of integrative nutrition at Duke Integrative Medicine in North Carolina.  By eating 3 cups of spinach, you consume 40 percent of your body’s daily magnesium needs.
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Spinach is full of chlorophyll, which helps block certain carcinogenic compounds generated from grilling. So, the next time you grill out, enjoy a delicious spinach salad on the side! Spinach also helps prevent asthma, improve bone health and promote regularity.
1 cup of raw spinach contains:
  • 7 calories
  • 0 grams fat
  • 0 grams cholesterol
  • 24 mg sodium
  • 1 gram fiber
  • 1 gram protein
  • 56% daily value of Vitamin A
  • 14% daily value of Vitamin C
  • 5% daily value of Iron
  • 3% daily value of Calcium
  • It also contains Vitamin E, Vitamin K, Thiamin, Riboflavin,  Vitamin B6, Folate, Phosphorus, Potassium, Copper and Manganese.

Is White Tea The Fountain of Youth?

8/22/2016

 
White tea could help you live a longer life, a study has found.  Antioxidants contained in white tea may help reduce your risk for skin aging, cancer and arthritis.  White tea is uncured and unfermented.  One study has found that white tea has more cancer-fighting  properties than other more processed teas.  Other studies show that white tea thins the blood and improves artery function, thereby reducing the risk of stroke.  
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White tea also contains a specific type of antioxidant called Catechins.  Catechins actually lower bad cholesterol and increase good cholesterol.  This helps prevent hardening of the arteries.  Researchers have also discovered that people who drink 2 or more cups of tea a day are 50% less likely to die after a heart attack. 
​White tea has been found in some studies to  increase bone density.  White tea also contains antibacterial and antiviral properties, which improves your immune system function.  This helps your body guard against the common cold and flu.  It also kills the bacteria that cause tooth decay and plaque.  A cup of tea a day could make a difference in your health and beauty!

Difficult Roads Yield Big Rewards

8/18/2016

 
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There’s no single effective way to break bad habits. It’s not one size fits all.

It's also important to recognize that even if you take a few steps back, it's not the end of the world. In fact, research has found that change rarely occurs in a straightforward, linear sequence, and when people falter, they usually don't fall all the way back to where they first began the journey. In fact, if viewed and used correctly, the missteps can serve as learning opportunities, helping you become better prepared for the next leg of the trip.
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A health coach can be your number one cheerleader when you face an obstacle. She can help you discover ways to overcome all the obstacles you face.

Does Chasteberry Help With Menopause?

8/16/2016

 
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Chasteberry is a normalizing herb for female sex hormones. There is anecdotal evidence that it is especially beneficial during menopausal changes, although it hasn’t been proven scientifically. Its benefits include:
  • Reducing hot flashes and other symptoms of menopause.
  • Boosting the libido.
  • Increasing bone density.
  • A beneficial estrogenic effect.
  • It may be taken with Black Cohosh for optimum impact. 

Chasteberry is probably safe for most individuals. Unusual side effects are:
  • weight gain
  • nausea, stomach cramps
  • itching, rash
  • headaches
  • acne
  • difficulty sleeping
  • change in menstrual flow 
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Do not take Chasteberry if:
  • You have hormone sensitive cancer.
  • You take medications for serious mental and/or emotional disorders.
  • You take medications for Parkinson’s disease.
  • You take hormonal medications, such as birth control.
  • You are pregnant or nursing. 

References
Chasteberry. (2015, February 13). Retrieved from Memorial Sloan Kettering Cancer Center: https://www.mskcc.org/cancer-care/integrative-medicine/herbs/chasteberry 
Duke, J. A. (1997). The Green Pharmacy. Emmaus, PA: Rodale Press. 
Vitex. (2016, May 6). Retrieved from Herbs for Menopause: http://www.herbs-formenopause.com/vitex/vitex.htm ​

Strength When You Feel Weak

8/15/2016

 
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God is always there to answer and help us when we are feeling weak. Here are some verses you can claim anytime you need some extra strength! Write them down where you can see them, memorize them and say them out loud or in your own mind.

  • ​I can do all things through Christ who strengthens me!  Philippians 4:13 
  • He gives strength to the weary and increases the power of the weak. Isaiah 40:29 
  • Those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. Isaiah 40:31 
  • But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong. 2 Corinthians 12:9-10 
  • God is our refuge and strength, an ever-present help in trouble.  Psalm 46:1 
  • The Lord is my strength and my shield; my heart trusts in him, and he helps me. My heart leaps for joy, and with my song I praise him. Psalm 28:7
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Artichokes for Health and Beauty

8/9/2016

 
Artichokes are high on the list of foods that are packed full of antioxidants.  In a recent study artichokes ranked number one as the vegetable with the most antioxidants.  Artichokes reduce inflammation throughout the entire body because they contain an antioxidants. The reduced inflammation makes you more beautiful by decreasing puffiness and skin redness, and well as reducing wrinkles. 
Artichokes contain lots of fiber, which helps the body rid itself of toxins.  This can help your skin by fighting acne.  Artichokes also contain antioxidants that are especially good for your liver and may prevent liver disease.  According to folklore, artichokes have long been reputed to cure liver ailments and liver cancer, as well as curing hangovers.  Just one artichoke contains about 25% of your daily requirement for fiber.  Artichokes are very low in calories, just remember to watch out for high calorie dips!
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Artichoke Nutrition Facts:
  • Calories: 60
  • Fat: 0 grams
  • Cholesterol: 0 mg
  • Sodium: 115 mg
  • Total Carbs: 13 grams
  • Fiber: 6 grams
  • Sugars: 1 gram
  • Protein: 4 grams
  • Potassium: 170 mg
  • Vitamin A: 4% DV
  • Calcium: 6% DV
  • Vitamin C: 20% DV
  • Iron: 8% DV
(DV = Daily Value)

Reduce Menopausal Symptoms with Black Cohosh

8/8/2016

 
Black Cohosh is commonly used to treat menopausal symptoms. It is an adaptogen, which means that it helps bring the hormones into balance. If they are too high, it brings them down; if they are too low it brings them up. It also contains estrogenic substances and binds to estrogen receptors. It also acts on serotonin receptors and may relieve hot flashes and improve mood.

The benefits of Black Cohosh include:
  • Calming the nerves, less nervous tension, less nervous irritability.
  • Fewer hot flashes.
  • Reducing inflammation.
  • Increasing adrenal activity, improving the body’s ability to respond to stress.
  • Normalizing metabolism.
  • Traditionally used to treat insomnia, menopause, hormonal imbalances, and sexual disinterest.
  • Increasing bone density.
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How to use Black Cohosh:
  • Always use as directed by your physician and as directed on the label of your supplement.
  • Do not take for more than 6 months at a time. Stop for about a month, then resume. Stay on Black Cohosh for as long as symptoms persist.
  • It is commonly used in conjunction with vitamin E, evening primrose oil, B complex, and vitamin C.
  • When combined with St. John’s Wort it can improve mood and smooth mood swings.
  • German health authorities have approved 40 mg/day for 6 months for menopausal symptoms, PMS and dysmenorrhea.
  • Do not take if you have liver problems.
  • Do not take if you are pregnant or breastfeeding.
  • Common side effects include mild gastric effects. Overdoses are characterized by nausea, vomiting, dizziness and headache.
References
Duke, J. A. (1997). The Green Pharmacy. Emmaus, PA: Rodale Press.
Find a Vitamin or Supplement: Black Cohosh. (2016, May 6). Retrieved from WebMD: http://www.webmd.com/vitamins-supplements/ingredientmono-857-BLACK+COHOSH.aspx?activeIngredientId=857&activeIngredientName=BLACK+COHOSH&source=2
Geller, S. E. (2007, January 8). Botanical and Dietary Supplements for Menopausal Symptoms: What Works, What Doesn’t. Retrieved from US National Library of Medicine National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1764641/
Gottlieb, B. (1995). New Choices in Natural Healing. Emmaus, PA: Rodale Press.
Pedersen, M. (1998). Nutritional Herbology. Warsaw, IN: Whitman Publications.

Tofu Veggie Wraps

8/3/2016

 
Summer is the perfect time to take advantage of delicious, fresh veggies for this dish!
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1 1/2 cups instant brown rice, uncooked
1 medium tomato, chopped
1 can chopped green chilies
7 tablespoons lime juice, divided
5 1/2 teaspoons chili powder
1 1/2 teaspoons ground cumin
1/2 teaspoon salt
1 pound tofu, cubed
3 teaspoons olive oil, divided
1 large onion, halved and sliced
1 1/2 large bell pepper, julienned
3 cloves garlic, minced
1 tablespoon brown sugar
8 flour tortillas, warmed
 
1.       Cook rice according to package directions.  Stir in the tomato, chilies and 3 tablespoons lime juice.
 
2.       Meanwhile, combine the chili powder, cumin and salt; sprinkle over tofu.  In a large, non-stick skillet coated with cooking spray, sauté tofu in 2 teaspoons oil until browned.  Remove and keep warm.
 
3.       In same skillet, cook the onion, peppers and garlic in remaining oil until done.  Stir in the brown sugar, tofu and remaining lime juice; heat through.
 
4.       Spoon 2/3 cup each of rice mixture and tofu mixture down the center of each tortilla; roll up.

Are You Moving Toward Your Healthiest Self Today?

8/2/2016

 
Make a health plan that will stick. Your plan is a map that will guide you on this journey of change. If you start out on a trip with no idea how to get where you want to go, you most likely won’t end up there! Your journey to health is the same. You need to know how to get where you want to go!

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Through the coaching process this plan is the main focus. If you are confused about how to achieve your health goals, this is where your health coach can be a wealth of information for you! Get your free strategy session today!

Menopause and Bach Flower Remedies

8/1/2016

 
Bach Flower Remedies are a safe and natural method of healing. It was discovered by Dr. Bach from 1920 – 1930’s in England. They gently restore the balance between mind and body by eliminating negative emotions such as fear, worry, hatred and indecision which interfere with the equilibrium of the being as a whole. The Bach Flower Remedies allow peace and happiness to return to the sufferer so that the body is free to heal itself.
Bach Flower Remedies work purely on an emotional level. They help balance and give a more positive slant to self-destructive emotions.
It is safe to choose remedies for yourself. They are readily available online and in health food stores. There are also practitioners, such as naturopaths that can give you a consultation to help you find the right remedies for you. Just follow directions on the bottle for dosage.
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​Remedies that are particularly helpful during menopause include:
  • Walnut: helps achieve emotional balance during times of change and help readjust during the milestones and new phases of life.
  • Larch: helps boost self-belief where we lack confidence.
  • Olive: for feelings of complete exhaustion, where we have no reserves of energy left so we can’t enjoy life.
  • Rescue Remedy: a great support when we need “rescuing” emotionally. It is a good idea to carry a bottle with you.
References
Gottlieb, B. (1995). New Choices in Natural Healing. Emmaus, PA: Rodale Press.
Jordan, T. (2016, May 6). Menopause. Retrieved from Tessa Jordan: http://www.tessajordan.co.uk/health-topics/Menopause.aspx
The 28 Bach Flower Remedies. (2016, May 6). Retrieved from The Original Bach Flower Remedies: http://www.bachflower.com/original-bach-flower-remedies/
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    Tonya Cruz

    I am a Duke Integrative Medicine trained Health Coach located in Charlotte, NC. I hold a B.S. and M.A. in Wellness Management. I have a passion for health and for helping others achieve the healthy life they desire.

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