Nutrition. Vitamins. You.
What is Angina? Dr. Claire Arcidiacono, ND Angina or heart/chest pain is one of the first signs that many experience when they have heart disease. However there are other conditions that mimic angina. One of these is anxiety. Angina and anxiety share many symptoms …
Mitral Valve Prolapse Dr. Claire Arcidiacono, ND Our next topic is one that will draw heavily upon the anatomy blog that I wrote a while ago. This topic is mitral valve prolapse (MVP). Do you recall how the heart was divided into left and …
ALLIE’S WEIGHT LOSS TIPS AND TRICKS
By: Allie Might, FMC, INHC, ATT
As we get into January, the hot topic always seems to be weight loss, as it’s probably one of the moth popular resolutions made…and also one that always seems to be one of the most difficult to accomplish. To help you accomplish your weight loss goals today, I’ve compiled some of my favorite go-to tips and tricks that work for me….I hope they are helpful for you too.
SET A REALISTIC GOAL
I’ve always found that when I set a goal that’s realistic, it helps me to stay on track and reach goals with ease. For example, let’s say someone wants to lose 50 pounds this year. It sounds like a lot and can be overwhelming. However, if that person breaks it down to 4-5 pounds a month, that is an easier focus, and something to celebrate each month as it’s accomplished.
PLAN AND PREP
Planning out healthy meals for at the start of each week can be a big help. This allows us to make sure we have all the ingredients on hand, as well as knowing what to prepare instead of “winging it” and potentially making unhealthy choices.
Getting into the habit of taking the meal plan and prepping takes this to the next level. Prepping allows you to have meals and snacks prepared and ready for consumption….all you need to do is heat it up. Prepare enough protein, veggies and some whole grains (i.e.: brown rice, quinoa) if you like and portion everything out into meal containers. You can even prep snack like fresh fruit for the week or containers of a cup fresh veggie sticks with two tablespoons of hummus.
WHAT TO CONSUME
Incorporating whole food options can be satisfying, nutritious and filling. These are the basic guidelines I like to recommend and have personally found useful, but keep in mind that this may vary depending on an individual’s health history and goals.
Keep fruit to 1-2 servings per day…i.e.: 1 banana, apple, peach or 3/4 cup of berries, grapes
Aim for 5-9 cups of veggies/leafy greens per day
Lean protein at every meal…i.e.: grilled boneless/skinless chicken breast, grilled/broiled fish, eggs and tofu
Whole grains as tolerated…i.e.: brown rice, quinoa, and oats
Healthy fats…i.e.: extra virgin olive oil, avocado, nut butters
WHAT TO AVOID
This is always a difficult one, as we all know what to avoid, but it’s always a good reminder. Try to avoid such items like processed foods including, but not limited to, frozen and canned foods, white foods (i.e.: white flour, bread and sugar), sugar and high fructose corn syrup and soda.
EXERCISE
Simply put, burning calories=weight loss. So, what’s the best way to burn calories? Well, it’s exercise. The Mayo Clinic recommends a combination of aerobic exercise (cardio) and weight/resistance training as part of complete and healthy workout. In addition to helping with weight loss, exercise can also benefit the bones, muscles and the circulatory system.
PROPER SUPPLEMENTATION
Protein Powder: Protein is essential for our tissues and is often associated with muscles and supplies important amino acids. It is recommended to get 7 grams of protein for every 20 pounds of body weight. Adding in a protein powder to a smoothie or shake as a meal replacement can offer diet benefits while supplying a fair amount of protein needed for the day. Try the InVite Health Whey Protein Powder or Plant Protein daily.
Green Tea: Green tea is a common drink and a well-known antioxidant. However, a study published through the National Library of Medicine shows that it can also be helpful for weight loss. It can be taken in pill form like the Green Tea Hx or my personal favorite, the Green Tea Tx which is a decaffeinated and concentrated liquid to be added to plain water or a cup of brewed green tea.
Probiotic: Many people are surprised by incorporating a probiotic to support weight loss. Studies have shown that as a probiotic helps to balance gut bacteria, it in turns aids in weight loss and maintaining a healthy weight. Adding in Probiotic Hx along with Probiotic Hx Weight can be helpful in working together to help reach your weight goals.
I hope you find these tips helpful as you work towards your weight loss goals for this year.
www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/#protein-research
www.ncbi.nlm.nih.gov/pmc/articles/PMC4025876/
health.clevelandclinic.org/could-probiotics-help-with-weight-loss
Omega 3s and the Heart! Dr. Claire Arcidiacono, ND Omega 3s are something that everyone has heard of. In fact many nutritionists including myself consider them to be essential to a healthy daily vitamin regimen. But many people I talk to ask a few …
WEIGHT LOSS~A TASTY WAY TO HELP REACH THAT GOAL By: Allie Might, FMC, INHC, ATT As we enter a New Year, a common goal for many people is to lose weight…and their mantra is usually “New Year, New Me”. But, how can we stick …
The Confusing World of Heart Arrhythmias
Dr. Claire Arcidiacono, ND
Arrhythmia is a word that you may have heard of but may not know what it means. So what exactly is an arrhythmia? Basically an arrhythmia is an irregular heartbeat. In general we can break down arrhythmias into 2 types, these are a fast heartrate (over 100 beats per minute) and is called tachycardia verses a slow heartbeat (under 60 beats per minute) which is known as bradycardia. Now in this bog I will be concentrating on tachycardia since it is what most people call with questions about. Now what are the most common types of tachycardia? These include atrial fibrillation (Afib), supraventricular tachycardia, ventricular fibrillation and ventricular tachycardia. (1)
What is atrial fibrillation (AFib)? AFib is an irregular and rapid heart rhythm. This means in laymen’s terms that the heartbeat is both irregular and very rapid. Do you remember the structures of the heart that we spoke about? Basically what is happening during an episode of AFib is that the atria or top chambers of the heat beat irregularly/ rapidly and out of sync with ventricles or bottom half of the heart. Now as you can guess this can have series consequences. One potential issue is that AFib can cause a blood clot to form. This increases the risk of stroke, heart failure and other series conditions. Now not everyone who has AFib will experience symptoms but there are some symptoms that are common to experience. These include palpitations, chest pain, shortness of breath, weakness, fatigue, dizziness and a rapid/ pounding heartbeat. What can cause us to develop AFib? Some risk factors for AFib can include age, alcohol use, caffeine as well as nicotine/drug use and even certain medications. Additionally having a family or personal history of AFib, congenital heart problems, high blood pressure, diabetes and even obesity can all increase your risk of AFib. Having a history of sleep apnea, heat attack, lung disorders and even thyroid disorders also increase the risk of AFib. Lastly having abnormal concentrations of minerals can also increase the risk of AFib. (2)
Supraventricular tachycardia (SVT) is an episode of irregularly fast and erratic heartbeat where the heartrate can reach on average between 150 -220 beats a minute. During an episode of SVT there is a problem basically in the electrical system of the heart and it causes the heart rate to become fast and erratic. Because the heart beats so fast there is no time for the heart chambers to fill with blood which can lead to a feeling of being lightheaded or even dizzy. What are some of the symptoms you may expect if you have SVT? You may experience palpitations, a very fast heartbeat, pounding sensations in your chest, chest pain, and shortness of breath and even feel lightheaded or dizzy. There may be fainting and you may even start to sweat. Due to the fact that the chambers aren’t filing completely you may experience fatigue. Risk factors are very similar to AFIb with the addition of Wolfe Parkinson white syndrome as well as pregnancy. Complications of SVT can also include heart failure as repeated episodes can weaken the heart over time. (3)
Ventricular fibrillation (VFib) is a very dangerous condition that requires immediate medical attention. Basically during VFib the irregular heart rhythm results in the heat being unable to pump blood to the rest of the body. The most common symptoms are collapse and loss of consciousness preceded by chest pain as well as a fast heartbeat, dizziness, nausea and shortness of breath. If you have a past history of VFib, heart attack, congenital heat defect, heart muscle injury or use certain drugs and have a fast, pounding heat rate it is important to see a doctor. I can’t stress this enough because VFib can be fatal within minutes of an episode stating. (4)
Ventricular tachycardia (VTach) is similar to VFib however, in VTach the episodes may be brief and not cause series complications. However, sustained VTach can cause complications including fainting, loss of consciousness and cardiac arrest. Signs and risk factors for VTach are very similar to VFib. (5)
When it comes to arrhythmias it is important to take any and all medications that are recommended. Therefore, while the following are amazing for heart health and even arrhythmias, it is important to talk to an Invite nutritionist to make sure they complement your medications rather than conflict with them.
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