Nutrition. Vitamins. You.
Cardiomegaly- best known as an Enlarged Heart Dr. Claire Arcidiacono, ND What is cardiomegaly? Well basically cardiomegaly means that when doctors look at your heart on routine tests such as a chest x ray the heart is larger than it should be. There are …
FEBRUARY~LOVE AND HEARTS…THE RECIPES By: Allie Might, FMC, INHC, ATT February is an interesting month. Not only is it Valentine’s Day which is always full of love but it’s also heart health awareness month….quite fitting if you ask me. Let’s spend this month together …
Greens Hx part 2
Dr. Claire Arcidiacono, ND
In our last blog we were talking about how one of our most popular supplements can be beneficial for our heart. This supplement was Greens Hx and we will be continuing this exciting topic today! So let’s start off with talking about citrus bioflavonoids. To being just what are citrus bioflavonoids? Bioflavonoids are compounds that are found in different fruits, vegetables, chocolate and even tea and coffee! Bio flavonoids are flavonoids that are beneficial to our health in some way. As you can probably grasp from the name citrus bioflavonoids come from citrus fruits such as oranges, lemons and even grapefruit. (1) Studies have found that citrus bioflavonoids have a number of benefits for heart health and even circulation. For example studies have found that they can help to modulate lipid metabolism, improve cardiovascular outcomes and even suppress inflammation. In fact they have been found to help protect against cardiovascular disease and even offer vascular protection via a number of pathways. Please take a look at the picture below. (2)
The next item has long been considered to be a superfood in its own right. And that is the amazing blueberry. To start studies have found that the antioxidants in blueberries can help to lower the levels of oxidized LDL. (3) One study found that blueberries can “significantly lower the oxidation of LDL”. (4) In one study in just 8 weeks it was found that those consuming blueberries had between a 4-6% decrease in blood pressure! (5) Other studies have also found that blueberries can help to lower blood pressure and even reduce arterial stiffness. (6) Lastly studies have found that blue berry intake is associated with a decreased risk of myocardial Infarction in both younger and middle aged women. (7)
The next item is something you might expect to find in a popular song not a blog on how Greens Hx is good for heart health. That is parsley! Props if you know the song it’s in. Anyoo moving on studies have found that flavonoid intake, such as those in parsley is associated with a decreased risk of cardiovascular disease. (8) Parsley, which is very high in certain B vitamins may also be helpful in lowering homocysteine which is a well-known marker of cardiovascular disease. (9) In one study the B vitamins found in parsley were associated with a lowered risk of stroke, coronary heart disease and heart failure! (10) Studies have also found that parsley can help to lower cholesterol levels. (11)
Alfalfa is the next item in Greens Hx. What does WebMD have to say about alfalfa? Well according to WebMD alfalfa can help to lower LDL cholesterol by reducing the rate of absorption of cholesterol in the intestines. WebMD also says that alfalfa is full of nutrients that are good for our heart. (12) Studies have found that alfalfa is helpful in protecting us from damage caused by nicotine use. (13) One interesting study on alfalfa found that over just 2 months of use there was an improvement in cholesterol levels. (14)
Rosemary may be another surprise when it comes to promoting heart health. In fact one study found that rosemary reduced the risk of heart failure following a heart attack. (15) Studies have also found that rosemary may inhibit the production of lipids and even lower our blood pressure. (16)
Bilberry has a number of benefits when it comes to heart health. Studies have found that bilberry can help to lower LDL and total cholesterol. (17) Other studies have found evidence that strongly supports the conclusion that bilberry helps to normalize blood pressure. (18) In one study that was just 8 weeks long people who used bilberry saw improvements in areas such as platelet function, blood pressure and even HDL levels! (19) According to Mount Sinai studies have found that bilberry may help to strengthen blood vessels and even improve our circulation. (20)
Lastly I wanted to mention stevia. While most people probably think of stevia as just a sweetener it is much more than that. Studies have found that stevia can help to lower total cholesterol, LDL and even triglycerides. (21) And then there are its benefits for things outside of heart health. Overall as you can see Greens Hx is an amazing formula not just for our liver and detox but for our overall heart health too. As w slowly approach the end of this exciting look at heart health I hope that it has been both educational and perhaps a little fun too! My last blog on this topic before I do a summary will be regarding cardiomegaly or an enlarged heart.
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Greens Hx….for our heart? Dr. Claire Arcidiacono, ND Greens Hx is probably one of the most popular products at Invite! Everyone knows how amazing Greens Hx is for our liver, immune system, detox and even energy! What most people may not know is that …
Coronary Artery Disease Dr. Claire Arcidiacono, ND Coronary artery disease is considered to be the most common type of heart disease in the United States. Other names for coronary artery disease include coronary heart disease or ischemic heart disease. (1) While most people have …
PROTEIN (POWDER): THE IMPORTANT NUTRIENT WE ALL KNOW
By: Allie Might, FMC, INHC, ATT
Protein is that nutrient that everyone knows and everyone loves. But how well do we know all the proteins available? Let’s navigate through one of our favorite foods and discuss all the options we can try, as well as how it relates to weight loss.
What is protein? Simply put, it is a large molecule that is made up of amino acids. It is necessary for the structure, functions and regulating the different organs and tissues throughout the body. According to The Cleveland Clinic, protein is also essential for such things like muscle recovery, regulating hormones, oxygenating red blood cells and aiding in healthy heart function.
When we think of protein, we commonly think of carnivore sources like beef, poultry, pork and fish/seafood. However, there are so many more ways to incorporate protein into our diet. There’s also vegetarian sources like eggs (omelets, yum!) and dairy such as milk, yogurt and cheeses. I like to recommend plain Greek yogurt as it’s usually higher in protein as well as cuts the sugar, and good quality cheeses. Look for cheeses such as fresh Mozzarella, Brie, Gouda, Goat, Cheddar, Parmigiano-Reggiano and Manchego just to name a few (and my favorites that I recommend). These can go found at the cheese counter, and avoid the over processed cheeses in the deli section that are pre-sliced/pre-packaged or individually wrapped. Cottage cheese is also a nice sources of protein and is also a comfort food for many people.
POWDER PROTEIN LUNCH
1 can Albacore Tuna in water, drained
½ cup plain Cottage Cheese
3 kale leaves, destemmed
1 cup steamed broccoli
1 scoop Whey Protein Isolate Powder
Lemon to taste
Black pepper to taste
Mix cottage cheese and Whey Protein Isolate Powder together. Place destemmed kale leaves on a plate and top with drained Albacore Tuna and cottage cheese, side by side. Add fresh lemon to the tuna and fresh black pepper to cottage cheese, to taste. Add steamed broccoli as a side.
Next, there are many sources that are more vegan friendly that many people aren’t aware of but are easily incorporated. These include such things as tofu, tempeh, seitan, beans, nuts, seeds and nut butters. Vegetables such as cabbage, broccoli, cauliflower and asparagus add protein to the plate, along with oats and whole grains like brown rice and quinoa.
VEGAN PROTEIN POWER PLATE
2 cups shredded brussel sprouts
1 can low sodium beans (I like cannelloni or black-eyed peas), drained
2/3 cup uncooked quinoa, rinsed
1 1/3 cup water
2 scoops Plant Protein powder
1 clove garlic, minced
1 Tablespoon extra-virgin olive oil
Juice of half a lemon
Black pepper to taste
Sea Salt to taste
Combine water, Plant Protein powder and lemon juice in a pot and mix. Bring to a boil, then add quinoa and stir. Cover and educe to a simmer for 15 minutes. Remove from heat, fluff and let stand for 5 minutes. While quinoa is cooking, add olive oil to a pan and heat on medium-high. Add in shredded brussel sprouts, minced garlic, fresh cracked pepper and sea salt and sauté until slightly soft. Add drained beans and mix together, cooking until hot. Plate 1 cup cooked quinoa and top with half the cooked sprouts and beans. Eat and Enjoy! This makes enough for two meals.
Last but not least are protein powders, like Whey Protein Isolate or Plant Protein. These come in so many source varieties and flavors; personally I like unflavored or vanilla as they are the most versatile. They can be sourced from such things as whey (dairy), soy, hemp, rice, peas, chia and flaxseed. While these are all good sources, they choice is typically a personal preference. A protein powder can easily add protein to ones diet through creative recipes as seen above, or most commonly added to a shake or smoothie. Many people like to start their day with a healthy shake/smoothie that is packed with a protein powder, fruits/veggies and a healthy fat (i.e.: nut butter, avocado).
Now that you see all the different healthy protein sources to incorporate into a healthy diet, I challenge you to try new a new protein source each week. Also, try making delicious shakes/smoothies in the morning as a quick easy breakfast. I have always found that a healthy breakfast helps to start my day off on the right path, whether I’m looking to shed a few pounds or maintain my weight. But, no matter what, protein is essential to our health, body and weight management.
www.medlineplus.gov/genetics/understanding/howgeneswork/protein/
www.health.clevelandclinic.org/what-are-the-best-sources-of-protein
www.medicalnewstoday.com/articles/321522
www.hsph.harvard.edu/nutritionsource/cheese/
