Nutrition. Vitamins. You.
How Osteo-Lube™ Supports your Health! Dr. Claire Arcidiacono, ND I wanted to take the time to talk about a product that in my mind just does not get nearly enough attention! This product is called Osteo-Lube™. I bet you are thinking Osteo-Lube™ what the heck …
Homemade Toothpaste from Invite Health Dr. Claire Arcidiacono, ND Toothpaste is an interesting topic because to be frank everyone has their favorite brand. Which brand do I think is best? The one you will use! If you like strong peppermint that is great. But if …
PRIMARY FOOD, LIFESTYLE AND OUR HEALTH~CAREER
by: Allie Might, FMC, INHC, ATT
Most people do not think about their career and work environment when discussing their personal health and wellness. However, it can be a driving force in managing a healthy lifestyle. I even believe that it is just as important as the food we are eating on a daily basis. But why is this?
Most spend forty plus hours a week at work, not counting commute time. For some, they love their job and can even find it like a” sanctuary.” For many it can be a stressful place that “pays the bills.” Stressful work environments can have an impact on one’s mental and physical health. Let us discuss some strategies to make your workdays less stressful and start having a more positive impact on your wellness.
There can be negative impacts to one’s health from work related stress that many do not realize. These stressors can cause emotional, physical, and behavioral issues if they are not managed. Some of these can start with abandoning healthy food and gravitating toward poor diet choices. Leaning on such options as fast food, processed meals and sugary treats as comfort foods can start a cycle that can impact one’s health negatively. This can impact the risk of heart disease, cancer, diabetes, and obesity. Some people can start to self-medicate through alcohol, drugs (legal and/or illegal) and even nicotine. While these have a reputation of making someone “feel better” it is just the opposite. These are “downers” which can ultimately make one feel worse about themselves or a situation, causing you to never “get off the hamster wheel”. This, accompanied by the stressors already in place, can even lead to low productivity and lack of enthusiasm for the tasks that are assigned for the to-do-list.
Breaking the cycle can be as easy as identifying the anxiety and dealing with it right away. I like to try a short walk or doing a deep breathing exercise. Try taking eyes and close your eyes, and focus on slowing inhaling and exhaling deeply for ten times. Then, instead of grabbing a soda or coffee, try a glass of water or a cup of herbal tea. Commit to having a healthy food option each day during working hours to help refocus yourself.
Work related stress can be debilitating for some people, believe me, I know from experience. At one of my previous jobs, I was having panic attacks, chest pains and my hair was falling out…I was miserable. Thankfully, I had the luxury of being able to leave and move on to something much better, but not everyone has that ability. However, there are strategies that can be used to help. Check out some of the tips in this link as so many of them can be helpful:
www.themuse.com/advice/37-ways-to-be-happier-at-work-asap
My pro tip would be to identify the stressors, then apply the strategies to create a positive and happy space. For example, if you feel like you are in a position that is going nowhere, try discussing your goals with your supervisor to create a plan for growth and advancement. You can also try taking a class or enjoying a hobby as something to look forward to outside of working hours.
Dietary supplements can be helpful when managing these types of day-to-day stressors that include L-Theanine, Green Tea and Multi-Vitamins.
L-THEANINE is an amino acid from green tea, has been shown to help manage stress and even aid in healthy sleep. Taking one of our L-Theanine capsules when entering a stressful day can help you to be more relaxed, focused and you may even get through the day much easier.
GREEN TEA TX is a powerhouse tincture that can help with mood and stress, as well as nourishing the brain for healthy memory function. Adding 2 full droppers into a glass of water or a cup of brewed green tea can give you a nice little midday boost. Bonus….it is also decaffeinated!
PERFORMANCE MULTI is a terrific way to start a foundation of essential vitamins, minerals, and antioxidants that we all need. This foundation can help to set you up all day for stress management, healthy cognitive function and help to keep you energized throughout the day.
As you can see, the key to managing work and career related stress is to identify the cause(s) and have a plan to relax. How will you manage the day-to-day stress to start loving your job and create a healthy environment?
positivepsychology.com/workplace-stress/
www.apa.org/topics/healthy-workplaces/workplace-burnout
www.themuse.com/advice/37-ways-to-be-happier-at-work-asap
pmc.ncbi.nlm.nih.gov/articles/PMC7681163/
www.who.int/news-room/fact-sheets/detail/mental-health-at-work
hbr.org/2017/03/does-work-make-you-happy-evidence-from-the-world-happiness-report
health.clevelandclinic.org/l-theanine
health.clevelandclinic.org/green-tea-health-benefits
www.webmd.com/diet/health-benefits-of-multivitamins
Periodontal Disease and Gingivitis Dr. Claire Arcidiacono, ND Both gingivitis and periodontal disease are conditions in the mouth that involve an overgrowth of pathogenic bacteria. But just how are these 2 conditions related? What are the symptoms you may experience? How do you even develop …
PRIMARY FOOD, LIFESTYLE AND OUR HEALTH~JOY by: Allie Might, FMC, INHC, ATT “The best way to choose what to keep and what to throw away is to take each item in one’s hand and ask: ‘Does this spark joy?’ If it does, keep it. …
PRIMARY FOOD, LIFESTYLE AND OUR HEALTH~HOME COOKING
by: Allie Might, FMC, INHC, ATT
What if I told you that there is a secret to reducing calories, eating better and even reducing the risk of heart disease, obesity, and diabetes? Well, the secret is simple, and proven…. It is HOME COOKING. Knowing the importance of home cooking and introducing easy recipes each day can set you up for a lifetime of success.
The health benefits of home cooking are undeniable and even supported in articles from both Harvard Medical School and Johns Hopkins. Those that incorporate home cooking eat better and consume less calories than those that frequent restaurants, consume fast food or use prepackaged convenience foods. Home cooking allows us to also reduce sugar and fat, which can help to lower the risk of such health-related issues like type-2 diabetes and heart disease.
It can be quite easy to incorporate healthy home cooking into each day. Whether you start with a few meals a week or most of the week, as you can see by the sample full day menu below, it is easy, healthy and quite delicious.
PUMPKIN PIE SMOOTHIE (breakfast)
1 cup water
1 cup ice
1/2 cup Pure Pumpkin Puree
1/2 Banana
1 Tablespoon Heavy Cream
2 scoops Whey Protein Powder or 1 scoop Plant Protein
2 scoops Collagen Hx
1 Probiotic Hx (contents of capsule)
1/2 teaspoon Pumpkin Pie Spice
1/4 teaspoon Pure Vanilla Extract
Add all ingredients to a blender and blend until well combined and smooth. Pour into a glass and enjoy!
Serves 1
THANKSGIVING SALAD (lunch)
1 cup chopped Kale.
1 cup Arugula
1/2 cup Roasted Turkey Breast (fresh, not deli meat)
1/2 cup Roasted Butternut Squash (diced)
1/2 cup Sauteed or Roasted Brussell Sprouts (quartered or shredded)
1/4 cup Roasted Corn
1/4 cup Diced Apple
1 oz Goat Cheese (break up into small bite-sized pieces)
DRESSING
2 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Red Wine Vinegar
1 scoop Beets Hx
1/2 teaspoon Rosemary
Sea Salt and Fresh Cracked Pepper to taste
In a large bowl, toss the kale and arugula together. Add remaining salad ingredients and set aside.
Now, in a small bowl or cup, add all dressing ingredients. Mix until well combined. Pour onto salad and toss until salad is mixed and coated with dressing. Eat and enjoy!
Serves 1
MASTERFUL COD AND VEGGIES (dinner)
2- 4oz pieces of Cod Fish (cleaned and deboned)
1 Lemon
¼ cup + 2 Tablespoons Extra Virgin Olive Oil
1 cup Grape Tomatoes halved long way.
2 scoops Greens Hx
1 container Cauliflower Rice
4 capsules Aged Garlic (contents only)
1 cup Shiitake Mushrooms, sliced.
1 cup Maitake Mushrooms, sliced.
2 Tablespoons Heavy Cream, Milk or Milk Alternative
2 capsules Mushroom Hx (contents only)
Sea Salt
Fresh cracked Black Pepper
Pre-heat oven to 375′. Rinse off fish and place each filet on a piece of parchment paper. Lightly season with salt and pepper. Set it aside. In a small bowl combine the juice and zest of the lemon, ¼ cup extra virgin olive oil and Greens Hx and mix until well combined. Spread mixture evenly over each piece of fish and top each with half the tomatoes. Wrap in the parchment to make a package as a cooking vessel. Place on to cookie sheet and bake for 20 minutes.
While fish is cooking, heat 1 Tablespoon extra-virgin olive oil over medium-high heat in a large pan. Add the cauliflower rice and season with sea salt, fresh black pepper, and the contents of 4 Aged Garlic capsules. Sauté and stir occasionally until tender.
Once you have started the cauliflower, heat 1 Tablespoon extra-virgin olive oil over medium-high heat in a medium pan. Add the mushrooms and sauté for 2 minutes. Add cream/milk, contents of Mushroom Hx capsules and a pinch of sea salt and black pepper. Stir until well combined and reduce to medium heat.
Once the fish is cooked and vegetables are tender, split the cauliflower rice and creamy mushrooms between two plates. Add the fish and spoon the tomatoes and sauce over the fish. Eat and enjoy!
Serves 2
Incorporating easy home cooked meals can be simple. How will you plan to include home cooked meals in your weekly wellness plan? Happy Cooking!!
www.health.harvard.edu/blog/home-cooking-good-for-your-health-2018081514449
clf.jhsph.edu/about-us/news/news-2014/study-suggests-home-cooking-main-ingredient-healthier-diet.