October 2017 Health Newsletter

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Current Articles

» The Pleasured Life
» Quinoa Veggie Bake
» Benefits of Bone Broth
» Springtime Allergy Relief
» Walking and Cycling Linked to Reduced Risk of Being Hospitalized with Sciatica
» Mindful Coffee Consumption Can Lead to Better Health

The Pleasured Life

 

With Allison McKee

During the month of February the Power Health team had the opportunity to attend a workshop lead by Allison McKee, the owner of The Pleasured Life.  Allison is a personal trainer, nutrition consultant and group fitness instructor. Allison lead a yoga workshop with us and challenged us to think about our goals, but not in the traditional sense. Thinking of the feeling desired after you have achieved a goal, not necessarily just completing the task. These are some of the take-aways from the workshop.

Hello! Julia here! During The Pleasured Life workshop I was really challenged in several areas in my life, and how I can change my lifestyle in order to feel peace in areas that cause me stress. A big thing that stood out to me was something that Allison really accented on, and that was setting goals based on how you want to FEEL once you’ve reached them. As a University student, I really realized that although it is hard to see past the goals I have set for myself, it is more important to feel at peace and joy during this journey that I am on right now. So, I have set out personal goals to focus more on feeling a certain way in every day life instead of just stressing about completing a goal before a deadline, and I can already feel success in all areas of my life due to it!

Hey it’s Jen! While at the workshop I was quick to realize that when I am setting my goals I shouldn’t just consider completing the task. So by thinking about the feeling I am wanting to accomplish makes a large change to the way I am goal setting. By going through a series of what different words mean, I was able to find out that the feeling I want to accomplish is Fearless. I want to be capable of doing what I want and not worry about what others might think, or what the future holds. I can‘t fear the future, so I will keep charging!

Hi FRIENDS! It’s Laura. Allison introduced me to this wonderful book called the Desire Map. The desire map is almost like holistic life-planning, the inner you connect the outer you. Your energy drives your goals.The purpose of the Desire Map is to show you your core desires and feelings. Ultimately, to help you remember your light, your true nature, your source. And finally to help you look at the positive aspects of life while honouring and not invalidating, the negative parts we seek to change.This book makes you feel GREAT! You start making a lot of awesome things happen in every area of your life!!!

                             

 

Author: Power Health
Source: March 2017 Newsletter
Copyright: Power Health 2017


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Quinoa Veggie Bake

 

Full of healthy vegetables.  Serve as a complete meal or with your choice of salad.

 

1 cup quinoa

2 cups water

2 tbsp. butter

1 cup diced onion

3 cups broccoli florets

1/4 tsp. sea salt

2 cups sliced white button mushrooms

1 cup chopped red bell pepper

1 tsp. basil pesto

2 large eggs

1 cup shredded cheddar cheese

1 cup ricotta cheese

1/2 cup sour cream

1/4 tsp. ground black pepper

1/4 cheddar cheese (optional)

 

Preheat oven to 350°F.  Spray with cooking oil or grease a 9x13” casserole dish.

Bring quinoa and water to a boil in a small saucepan.  Reduce to a simmer, cover and cook for 10 minutes.  Turn heat off and leave the covered saucepan on the burner for an additional 6 minutes.  Remove the lid and fluff with a fork.  Set aside.

Melt the butter in a large pot over medium heat.  Add onion and cook until softened and opaque, about 5 minutes.  Stir in the broccoli, salt and 1-2 tbsp. of water to help cooking if necessary.  Sauté for 2 minutes, then add mushrooms, red pepper and pesto.  Cook until mushrooms are softened, 4-5 minutes.  Remove from heat and stir in quinoa.

Beat eggs in a medium bowl and stir in cheddar cheese, ricotta and sour cream.  Mix well.  Season with pepper and fold into quinoa-veggie mixture.  Spread into the prepared casserole dish and top with shredded cheddar (if desired).  Bake on the centre oven rack for 30-35 minutes or until the centre is hot.  Refrigerate leftovers up to 3 days.

©  Patricia Green & Carolyn Hemming, Quinoa 365: The Everyday Superfood

 

 

 

Author: Patricia Green & Carolyn Hemming
Source: Quinoa 365: The Everyday Superfood
Copyright: Patricia Green & Carolyn Hemming 2010


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Benefits of Bone Broth

 

Bone broth is a mineral rich infusion made by boiling bones of healthy animals with vegetables, herbs and spices.  It differs from stock you may have made for soup before in the length of time used to thoroughly extract nutrient from the bones, leaving a broth chalk full of easily digestible nutrition.

- Immunity boosting—many of the benefits from bone broth come from the plentiful amino acids such as arginine, glutamine and cysteine.

- Alleviate symptoms from common cold and bronchitis—a study in Chest (2000) found chicken bone broth cleared mucus and opened respiratory pathways.  The amino acid cysteine even chemically resembles a bronchitis prescription.

- Anti-inflammatory—The amino acid L-glutamine specifically, is very good at reducing gut inflammation.  Inflammation through the body is very taxing degenerative condition.

- Strengthen bones and teeth—supports osteogenesis by supplying necessary minerals and vitamins.

- Cultivate healthy gut flora—essential amino acids and reduced inflammation create environment conducive to beneficial gut bacteria.

- Hydration—the addition of electrolytes and important carbohydrates to water provide an excellent fluid for rehydration and restoration of exercise capacity.

- Tissue health—amino acids are the basis for muscle growth, repair, and maintenance.  Amino acids proline and glycine are especially vital for healthy connective tissue.

- Good mood—healthy microbiome in the guy influences the neurotransmitters released by brain to regulate mood.

- Digestive health—amino acid glycine aids digestion by regulating synthesis of bile salts and secretion of gastric acid. 

- The gelatin in bone broth contributes to strong, healthy nails, cellular health, joint health, and blood sugar regulation.

If you haven’t tried bone broth before, it may be just the thing to help your body heal and thrive.  It is very simple to make, and a delicious warming way to nourish yourself. 

Author: Power Health
Source: May 2017 Newsletter
Copyright: Power Health 2017


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Springtime Allergy Relief

 

It’s that time of year that many allergies start to rear their heads.  Instead of reaching for typical decongestants, steroids, and antihistamines which have very drying effects on the mucosal membranes, consider why your body might be reacting.  Well nourished bodies that are not inflamed or burdened by toxins are less likely to be hyper-responsive.  Paying attention to your diet, and care are great strategies to becoming less reactive instead of focusing on acute care:

  • Eye wash cups and neti pots can remove reactive particles from sensitive mucus membranes of your eyes, nose, and sinuses.
  • Some individuals may find dairy, wheat, corn and soy inflammatory  and allergy provoking.
  • Eat a diet of whole foods, clean protein, and lots of fruits, veggies, nuts and seeds.
  • Take supplements that reduce inflammation like chlorella and fish oil.
  • Maintain optimal vitamin D levels, this has shown to be very helpful especially for infants.
  • Local honey may be helpful and contains local pollens processed by bees.
  • Bromelain, plentiful in pineapple can reduce sinus swelling and inflammation.

 

Author: Power Health
Source: May 2017 Newsletter
Copyright: Power Health 2017


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Walking and Cycling Linked to Reduced Risk of Being Hospitalized with Sciatica

Perhaps youíre already aware that a number of lifestyle factors increase a personís risk of developing sciatica, including smoking and obesity. However, new research reveals that cycling and walking could have an equally effective opposite effect. A recent study followed a group of over 35,000 people for up to 30 years. It discovered that the risk of being hospitalized for sciatica was increased by 33% if people smoked or were obese, while regularly commuting to work by bicycle or on foot lowered their risk by 33%.

The Risks Involved in Developing Sciatica
The study reported that up to 5% of people suffer from sciatica, an often painful condition. Sciatica normally originates from a compressed nerve root and herniated disc, which causes shooting pains along the sciatic nerve. This extends from the lower back right down the back of a personís legs. Even though it rarely leads to hospitalization or surgery, itís often considered a more severe and long-lasting source of low back pain. Four long-term studies were analyzed by the team in Finland, with a total of 1,259 hospitalizations for sciatica occurring during the follow-up time of 12-30 years. The researchers looked at various risk factors, including occupation, education, sex, age, obesity, body mass index, and smoking, along with the duration, intensity, and frequency of physical activity. Although smokers saw an increased risk of 33%, former smokers didnít share this same risk. Furthermore, the risk of hospitalization was increased by 36% in obese patients Ė with abdominal fat increasing the risk to 41%. However, regardless of any other activity or the body weight of the patient, commuting to work via bicycle or on foot reduced their risk by 33%.

Overcoming Sciatica
Speaking about the study, lead author, Dr. Rahman Shiri, said they were surprised to see that no effect on hospitalization was witnessed by any other form of leisure time physical activities. However, they believe this may be due to the fact that regular, moderate activities like cycling and walking donít add strain to the back as opposed to higher-intensity exercises that will. Although the study was limited by the fact that it only used self-reported data and couldnít verify additional health factors for sciatica hospitalization, it does emphasize the benefits of moving around frequently, maintaining a healthy weight, and not smoking. Furthermore, studies have indicated that sciatica patients noticed a significant improvement when they underwent a number of treatments, including spinal manipulation. This process is carried out by a licensed doctor of chiropractic to reduce the nerve irritability that causes pain, muscle spasm, inflammation, and other symptoms associated with sciatica. If your sciatica is causing you discomfort and pain, contact your local chiropractor today.

Author: ChiroPlanet.com
Source: American Journal of Medicine, online July 24, 2017.
Copyright: ProfessionalPlanets.com LLC 2017


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Mindful Coffee Consumption Can Lead to Better Health
Mindfulness is a popular concept these days, and it is often used as a way to help individuals make better life and health choices. And while itís no secret that reducing your sugar consumption can help with weight loss and general improvement in health, both are often easier said than done. A recent study conducted at the University of Minnesota has shown that mindfully consuming your coffee without sugar may help with not only weight loss but also a more focused approach to choices.

Drinking Unsweetened Coffee Can Lead to Mindfulness
Participants in the University of Minnesota study were divided into three groups. One group went cold turkey and immediately began drinking unsweetened coffee. A second group was allowed to gradually reduce the amount of sugar they added to their coffee. A third group was taught how to discern different flavors and tastes in coffee, and was instructed to mindfully drink their sugar-free brew by focusing on the sensations and the different flavors that were present in the beverage. They learned how to be mentally present to the action of drinking coffee, and in some cases to enjoy the beverage more than they had in the past.† After one month, the mindfulness group drinkers were more likely to enjoy their coffee and the drinking experience. They also continued to drink coffee sugar free more often than the other two groups who immediately eliminated or gradually reduced the amount of sweetener they added to their coffee.

Reducing Sugar Intake can Help Promote Food Awareness
Researchers suggest that the combination of reducing sugar intake as a tool to promote health, in conjunction with being mindful about the action, may lead to a longer-term healthier lifestyle. It is believed that making a conscious decision, in this case eliminating sugar in coffee, focuses attention on actions and being a participant in the choice, which can lead to mindfulness in other life choices. In an interview one of the researchers noted that beginning a lifestyle change is relatively easy, but sustaining change is very challenging. Researchers anticipated that most participants would go back to adding sweetener to their coffee, yet the majority of participants in the mindfulness group continued drinking their coffee sugar-free.

Author: ChiroPlanet.com
Source: J Health Psychol 2017.
Copyright: ProfessionalPlanets.com LLC 2017


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