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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.

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)

Coffee Alternatives Without the Jitters

7/28/2016

 
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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.  

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.  
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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.

Eat Your Purples!

1/19/2015

 
You often hear the advice to “Eat your greens!”  However, it’s important to eat food of a variety of colors because they contain different nutrients.  Purple and blue are often neglected colors in the average diet.  In fact, eighty-eight percent of people don’t get enough purple and blue in their diet.  Purple and blue foods only make up three percent of the average diet.  These foods are packed with disease-fighting antioxidants.  Scientists believe that compounds known as anthocyanins, found in these foods, get rid of free radicals and soothe inflammation. 
people who ate blue and purple fruits and vegetables had a lower risk for high blood pressure and were less likely to have low levels of HDL “good” cholesterol. These people are also less likely to be overweight.
Berries are full of antioxidants
A study done by the National Health and Nutrition Examination Study found that people who ate blue and purple fruits and vegetables had a lower risk for high blood pressure and were less likely to have low levels of HDL “good” cholesterol.  These people are also less likely to be overweight.  By reducing three of the five risk factors for metabolic syndrome, it is also believed that eating purple and blue foods will reduce the risk for type 2 diabetes and cardiovascular disease.  

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Eat Your Yellows and Oranges!

1/8/2015

 
Orange and yellow fruits and veggies are usually colored by beta-carotene, which your body turns into vitamin A.  These foods help keep your eyes and immune system healthy and can help reduce the risk of some cancers and heart disease.  They also often contain vitamin C and folate as well.  Lemons are a good source of vitamin C, which had been found to reduce the risk of death from all causes. 
Lemons are a good source of vitamin C, which had been found to reduce the risk of death from all causes.
Lemons are a great source of vitamin C

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Eat Your Reds!

1/4/2015

 
Red fruits and vegetables contain phytonutrients such as ellagic acid, anthocyanins, lycopene and more.  These phytonutrients may help regulate blood pressure levels, lower bad cholesterol, and reduce tumor growth.  Anthocyanins are powerful antioxidants that help prevent cell damage, help keep your heart healthy, and reduce the pain from arthritis and gout.  Lycopene may help reduce the risk of some kinds of cancer, such as prostate cancer, breast, colorectal, endometrial, lung and pancreatic.  The best way to get your daily dose of lycopene is in cooked tomatoes with a small amount of fat, such as a marinara sauce with a little olive oil in it.  
Red fruits and vegetables contain phytonutrients such as ellagic acid, anthocyanins, lycopene and more. These phytonutrients may help regulate blood pressure levels, lower bad cholesterol, and reduce tumor growth.
Raspberries have the most antioxidants of all fruits.

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Olive Oil: Good for Your Heart

9/11/2014

 
A lot of research has been done on the benefits of olive oil for healthy people.  It lowers the chances of having a heart attack or stroke.  New research is suggesting that it may benefit those who undergo heart bypass surgery by decreasing the chance that they will die in the month following surgery.  It has been found that those who ate less than 1 tablespoon of olive oil a day were four times more likely to die from a heart attack or stroke than those who ate 3 or more tablespoons of olive oil a day.  It is especially beneficial when it is used to replace other fats, such as other vegetable oils, butter and margarine.
Olive oil lowers the chances of having a heart attack or stroke. New research is suggesting that it may benefit those who undergo heart bypass surgery by decreasing the chance that they will die in the month following surgery.
Olive oil is good for heart health.

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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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