TLC Wellness Coaching
Connect Here:
  • Home
  • About
  • Free Discovery Session
  • Resources & Ebooks
  • FAQs
  • Events
  • Blog
  • Coaching Packages
  • Contact

7 Health Benefits of Ginger

1/16/2017

 
Do you love the aromatic, spicy flavor of ginger? I have to admit that I didn’t used to love it, but it has grown on me and now I love it! Did you know that ginger’s amazing flavor comes along with a host of health benefits?
Ginger is wonderful for your digestion! It has been used for thousands of years to treat morning sickness, motion sickness, and nausea.
Ginger helps regulate your digestion

Ginger and Digestive Health


Read More

Can Chinese Angelica Help With Menopause?

10/26/2016

 
Also known as Dang Gui, Tang Kuei, and Chinese Angelica this herb helps to regulate hormonal balance. Because it helps regulate hormones, it prevents calcium loss due to hormonal deficiency. It is known as a women’s tonic. There is anecdotal evidence that it helps with menopausal symptoms.
  • For hot flashes take dong quai, chaste tree and damiana 1 dropperful of tinctures of each OR 2 capsules of each once a day at noon
  • If you want to take dong quai alone, take 500-700 mg tablets 3-5 times a week OR 1 cup of tea 3-5 times a week
  • It is best to take it for a 6-8 week trial to see if it works for you.
Dong Quai is said to be nontoxic and it doesn’t have estrogenic activity. However, according to WebMD, long-term use may increase the risk of cancer. Always consult your doctor before taking any herbs or supplements.
Also known as Dang Gui, Tang Kuei, and Chinese Angelica this herb helps to regulate hormonal balance. Because it helps regulate hormones, it prevents calcium loss due to hormonal deficiency. It is known as a women’s tonic. There is anecdotal evidence that it helps with menopausal symptom
You can also try the Brazilian herb Suma

Read More

Does DHEA Help Menopause?

10/11/2016

 
Are you over 30 and find yourself stressed to the point that you feel overwhelmed or depressed? You may be low in DHEA.

DHEA is a natural steroid and precursor hormone produced by the adrenal glands, which are located above the kidneys. It naturally begins to decline after age 30.
​
Your adrenal glands also produce the stress hormones cortisol and adrenaline. If you are producing too many stress hormones as a result of stress, your body can’t produce enough DHEA to support a healthy hormone balance. This will cause you to feel overwhelmed and depressed.
If you are producing too many stress hormones as a result of stress, your body can’t produce enough DHEA to support a healthy hormone balance. This will cause you to feel overwhelmed and depressed.
Always consult your doctor before starting DHEA

Read More

Does Chasteberry Help With Menopause Symptoms?

9/28/2016

 

​Benefits of Chasteberry

Chasteberry is a normalizing herb for female sex hormones. There is some scientific and anecdotal evidence that it is especially beneficial during menopausal changes, although more scientific studies need to be conducted. Its benefits are believed to 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 a normalizing herb for female sex hormones. It has been used to treat menopausal symptoms.
Chasteberry for menopause

Read More

13 Health Benefits of Basil

9/9/2016

 

​Liver Detox

​Basil is great to detox your liver. If you overate or drank too much the previous day, give your liver a break and add some basil or pesto to your breakfast.
​Basil is great to detox your liver. If you overate or drank too much the previous day, give your liver a break and add some basil or pesto to your breakfast.
Basil is great to detox your liver

​Inflammation & Swelling

​A study found that Holy Basil can reduce swelling by up to 73%.

​Digestion

​The essential oils contained in basil lower inflammation, which is at the root of Inflammatory Bowel Disease. Basil also improves digestion by supporting healthy bacteria in the gut.

​Clear Skin

​Basil oil combats the bacteria that cause acne.
Try this recipe from Health.com: Boil a handful of fresh basil leaves in 1 cup of water for 10 minutes; let the liquid cool. Dip a cotton ball into the liquid, pat it on your breakout zones, wait 10 minutes, then splash with water; repeat once or twice a day.

​Stress

​Holy Basil helps with stress by reducing cortisol, your stress hormone. Basil is considered an adaptogen, which means it helps your body adapt to stress. It helps your body normalize and deal with the effects of stress. Try adding basil to your iced tea after it has steeped.
Basil decreases inflammation which contributes to a great number of illnesses.
Basil decreases inflammation.

​Arthritis

​Basil can help with arthritis by reducing the inflammation that the disease causes.

​PMS

​When you are menstruating, you lose iron. Basil is an excellent source of iron, containing the same amount as spinach! Eat plenty of iron rich foods during your period.

​Heart Health

​Basil contains powerful antioxidants that help protect the lining of the blood vessels from free radical damage. This helps prevent arterial clogging, heart attacks, and stroke. It can also help the muscles in your blood vessels relax and contract, thereby promoting healthy blood pressure. It also helps prevent blood clots.

​Diabetes

​Basil has been found to reduce circulating blood glucose, which helps prevent diabetes. It can also lower triglycerides and cholesterol, which diabetic patients often suffer from high levels. 
​Basil has many antibacterial properties
Basil is an antibacterial

Antibacterial

​Basil has many antibacterial properties. One of the many ways you can take advantage of this is to wash your veggies in a solution with 1% basil or thyme oil. Doing this kills bacteria that can cause diarrhea. Scientists are doing studies about basil’s effects on antibiotic-resistant bacteria. Studies are showing that basil is effective in killing powerful bacteria strains. Basil essential oils may be effective in treating viruses and infections.

​Prevent Cancer

The antioxidants in basil help prevent cancer. They do this by keeping chromosomes from becoming altered or damaged. They can also target harmful cells, such as cancer cells. Basil can also help protect healthy tissue from the harmful effects of radiation and chemotherapy. 

​Depression & Anxiety

​Some people consider basil to be an antidepressant. It can help stimulate the neurotransmitters that regulate the hormones that are responsible for making us feel happy.

​Aphrodisiac

​Basil has traditionally been used in some countries as a natural aphrodisiac. It is believed to cause arousal and to support healthy sexual function.
Vegan Basil Pesto Recipe
Vegan Basil Pesto
I wrote this post after spending the morning making pesto. I have two basil plants that have been VERY prolific! I started wondering what the health benefits were. I hope you enjoy this vegan version of pesto!

Vegan Basil Pesto

4 cups loosely packed basil
1/2 cup olive oil, more if needed
​1 tablespoon lemon juice
3-4 tablespoons nutritional yeast
1/2 cup pine nuts or other kind of nuts (I have used blanched almonds or walnuts)
1 teaspoon salt

Place the basil into your food processor. Turn on processor and drizzle oil into processor as its running. Process for 15-30 seconds. Add the rest of the ingredients and continue processing until smooth. If it needs more olive oil to process smoothly or reach the correct consistency, then add some.

8 Health Benefits of Turmeric

9/8/2016

 
Turmeric contains a compound called curcumin that has LOTS of health benefits.  It is found in delicous things like curry powder and mustard.  Here are a few of the benefits:

Turmeric is good for your heart

  • ​It may keep you from having heart failure.  Two studies done on rats found that those that consumed curcumin had more resistance to heart failure and inflammation than those who didn’t.  Curcumin seems to inhibit the heart enlargement process.
  • It may reduce the fatty compounds that clog arteries.  In another study done on rats, scientists found that rats that consumed curcumin had a 26% reduction in fatty deposits in their arteries after 16 weeks.  It appeared that curcumin affected the genetic signaling that causes the buildup of plaque at the molecular level.
8 Health Benefits of Turmeric, including heart health, reducing inflammation, helping during cancer treatments, reducing fat storage, increased bone density, and helping with Alzheimer's.
Turmeric can help with heart disease, cancer and inflammation.

It can help with cancer and arthritis

  • It may stop breast cancer from spreading.  A study done on mice found that combining a chemo drug and curcumin seemed to halt the spread of breast cancer to the lungs, which is often the case with advanced breast cancer.  This combination seems to work well because Taxol, the chemo drug, stomps out the cancer, but can cause the inflammation that spreads cancer to other organs.  Curcumin stops the inflammation, so the combination was very effective.
  • It can reduce the inflammation caused by radiation therapy.  Radiation can cause the skin to burn and blister.  A study done with mice found that those that consumed curcumin for five days before they were exposed to radiation had far fewer burns and blisters.  More studies need to be done, but it is recommended that patients undergoing radiation enjoy plenty of curried foods.
  • It may reduce arthritis pain and joint inflammation.  It acts similarly to ibuprofen, but to a lesser degree.  Bonus: Turmeric doesn’t have side effects!
8 Health Benefits of Turmeric, including heart health, reducing inflammation, helping during cancer treatments, reducing fat storage, increased bone density, and helping with Alzheimer's.
Turmeric may help keep you slim!

It may help with Alzheimer's and Osteoporosis

  • It may help keep you slim by slowing the growth of fat tissues, the journal Endocrinology reports. 
  • It may increase bone density.  Another study conducted on mice found that mice who were on turmeric had a higher mineral bone density than those who weren’t.
  • It may be used to treat Alzheimer’s.  In preliminary lab tests it was found that curcumin helps dissolve the plaque in brain cells that leads to dementia and Alzheimer’s.

Cinnamon for Weight Loss

9/1/2016

 
Fall is just around the corner and with it dreams of pumpkin spice lattes. While pumpkin spice lattes may not be the healthiest item on the menu, one of its ingredients is full of health benefits! Cinnamon is full of health benefits!
​
Just a quarter teaspoon of cinnamon sprinkled on your food can help prevent an insulin spike.  This spike normally occurs after a meal and signals the body to store fat instead of burning it.  It could help in your battle of the bulge! Because cinnamon helps regulate insulin, it may also be beneficial for diabetics.  
Picture
Some other great benefits of cinnamon include:
  • Eating half a teaspoon of cinnamon a day may lower LDL (bad) cholesterol. 
  • Cinnamon has been found in some studies to reduce the proliferation of cancer cells in both leukemia and lymphoma. 
  • Cinnamon has an anti-clotting effect on blood.
  • Arthritis patients who consumed cinnamon mixed with honey daily had significantly reduced pain after a month.
  • It inhibits bacteria growth in food and drinks.
  • The smell of cinnamon may boost cognitive function and memory.
  • Cinnamon is a good source of fiber, manganese, iron and calcium.

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.
Picture
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.

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.
Picture
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.
Picture
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/

    Picture

    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.

    Archives

    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    May 2016
    January 2016
    April 2015
    January 2015
    November 2014
    September 2014
    August 2014

    Categories

    All
    Aging
    Air
    Allergies
    Antioxidants
    Anxiety
    Arthritis
    Beauty
    Blood Pressure
    Cancer
    Children
    Cholesterol
    Clutter & Organization
    Depression
    Diabetes
    Digestive Health
    Disease Managment
    Emotional Health
    Energy
    Environment
    Exercise
    Fertility
    Food Labels
    Fruit
    Goals
    Health Coaching
    Heart Health
    Herbal Remedies
    Holiday
    Hormones
    Immunity
    Inflammation
    Inspiration
    Kidney Health
    Menopause
    Nutrition
    Optimism
    Pain
    Pets
    Pollution
    Recipes
    Relationships
    Rest
    Sexual Health
    Sleep
    Spirituality
    Stress
    Vegetables
    Water
    Weight Loss

    RSS Feed

    Visit TLC Wellness Coaching's profile on Pinterest.
Powered by Create your own unique website with customizable templates.