Desert Health Specialists

Author: Desert Health Specialists

Picture of a brain made of of words to describe stress Desert Health Specialists

Why Managing your Stress is Important

Everyone has experienced stress at some point in their life.  According to Webster dictionary it is a state of mental tension and worry caused by problems in your life or something that causes a strong feeling of worry or anxiety.   It can be a natural response that is activated in the brain that can cause both physical and chemical changes.  This has been termed your fight or flight response.

Reducing your stress levels is vital for maintaining your overall health.  By doing this you can improve your immune function, improve your mood or state of mind, and even promote longevity.  When stress overcomes you, you put your self at risk of developing various illnesses, such has heart disease, digestive diseases, and reduction of energy levels.  If stress levels are not properly managed changes in the body start to occur and some may even be irreversible.

Below are east tips to follow to help reduce the stress in your life.

1) Exercise:

Exercising produces an antidepressant like effect that helps to decrease the negative effects you may experience. Those who are quick to respond to stressful situations saw a drastic reduction in their physical symptoms that went along with the stress than those who did not.  Try at least 30 minutes of exercise daily to reduce stress.

2) Deep Breathing:

There are many techniques that can be used for relaxation and stress relief, but the most basic is deep breathing. One of the body’s automatic reactions to stress is rapid, shallow breathing.  By breathing slowly and deeply you can“turn off” your stress reaction and “turn on’ your relaxation response.

3) Rest/ Sleep:

It is important to have proper sleep and rest every day.  This gives our bodies a chance to repair any damaged cells and prepare for the next day.

4) Make time for Fun:

Set time aside for the things you enjoy.  Even if it is only a few minutes make sure you take time out of your busy schedule to do something that you love.  This gives you something to look forward to and allows you to relax.

5) Health Eating

Healthy eating allows you to be better prepared to cope with stress.  Make sure you are eating breakfast, the most important meal of the day.  Try to avoid caffeine and sugars as to not have the highs and lows in energy and mood.

Call Today For A Free Consultation On 

How To Reduce Your Stress

(480) 237-3889

References:

http://www.helpguide.org/articles/stress/stress-management.htm

http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot

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Pink Salmon with a glass of milk and a block of cheese portraying the Ketogenic Diet

Is the Ketogenic Diet right for Me?

Should I be on the Ketogenic Diet

The ketogenic diet has been gaining popularity in the diet world as the new up and coming diet for weight loss.  The diet is a low carbohydrate and high protein diet.  By eating large amounts of protein and very little carbohydrates it puts your body into a state of ketogenesis or where the body produces ketones in the liver that is used as energy.  When we eat carbohydrates our body produces glucose and insulin.  The body in turn uses glucose as the chosen energy source for our body.

When we reduce the amount of carbohydrates and increase the amount of fats in our diet it places our body in a metabolic state called ketosis.  When your body is in this state of ketosis it becomes very efficient at burning fat for energy and even supplies energy for the brain.  The ketogenic diet has been linked to a reduction of blood sugar and insulin levels that has many benefits on the body including fighting against Alzheimer’s, diabetes, and epilepsy.

The ketogenic diet means that you are eating less than 15 grams of net carbohydrates per day.  This allows your body to lower your glucose levels and use other sources for energy. The diet typically consists of about 70% fats, 25% proteins and 5% carbohydrates.  There are variations of this diet but the main take away is to keep your carbohydrates low.

If you are looking to start the ketogenic diet or feel this diet is right for you there are few things you should be careful of when starting this diet.  As your body is adapting to this new diet you may experience flu like symptoms including but not limited to poor energy, mental function, sleep disturbances, and digestive discomfort. If you think this is the diet for you call Desert Health Specialists today for a free 15 minute consultation.

https://authoritynutrition.com/ketogenic-diet-101/

http://www.ruled.me/guide-keto-diet/

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Curcumin root and powder, is Curcumin a miracle supplement? Dr. Nathan Papadeas

Is Curcumin a Miracle Supplement?

Is Curcumin a miracle supplement?

You may have seen the name Curcumin or Turmeric recently online and in the news. This supplement has become the new go to herb and has gained popularity amongst the medical community. The reason for this is because of its many different uses and effects on the body to improve health.

Some of you might recognize this herb as the spice that is used to make the yellow coloring in Curry dishes.  This plant is part of the ginger family and has been cultivated throughout the tropics to support health.

Curcumin has many specific properties and functions that act not he body in different ways.  They include anti-inflammatory, antiviral, antimicrobial, antibacterial, anti-fungal, anticancer, and antioxidant as well as protects against various disease processes.  It also protects against harmful diseases such as diabetes, Alzheimers, arthritis, allergies, and other chronic illnesses. It helps to support healthy lung, kidney, liver and heart functions.  It supports optimal immune function and remodeling of tissues.

One of the main reasons that the physicians at Desert Health Specialists use Curcmin is because of its anti-inflammatory effects.  It has been used to reduce inflammation in patients who have Osteoarthritis of the knees.

Check out some of the supplements that the doctors of Desert Health Specialists recommend to their patients are Theracurmin, Meriva, and BCQ.  Theracurmin is a bioavailable preparation of the formula that promotes healthy liver function.  Meriva another formulation of curcumin that helps support joint health, eye, GI tract, prostate and nerve health.   BCQ short for Boswellia, Curcumin, and Quercitin. This product provides anti-inflammatory effects and helps to reduce minor pain as well as maintain healthy connective tissues.

To order one of the supplements click here

References:

http://alzheimer.neurology.ucla.edu/Curcumin.html

https://examine.com/supplements/curcumin/

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The list of dirty dozen and a list Affordable Fruit and Vegetable Shopping Tips

Affordable Fruit and Vegetable Shopping Tips

 Keep it simple!

Buy fruits and vegetables that are ready-to-eat, pre-washed, and pre-cut when possible.

Celebrate the season: 

Choose fruits and vegetables that are in season.  They are easier to purchase, less expensive and flavorful.  Check local listing to see if there is a local farmers market in your area.

Stick to your list: 

Take time to plan your meals out ahead of time.  You will save money by planning ahead and only purchasing what is needed.  Never shop when you are hungry!

Save money!

Check local newspapers, coupons, and online for any sales or specials that will help cut costs on produce.

Organic is important:

When possible look for organic produce.  Start with the dirty dozen and clean fifteen list. See the list attached.

Plant your own garden:

Start your own garden no matter how small or big.  This is a great way to incorporate fresh, flavorful additions to your meals.  Herbs, cucumbers, peppers, tomatoes are great options for gardening beginners.

Buy small:

Some produce does not last long.  Buy smaller amounts to prevent spoilage.  Look to see what produce should be stored in the fridge or on the counter.

Store brand does not mean bad:

When possible stick with store brands.  It is typically the same produce or product for a cheaper price.

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Healthy snack ideas for your New year health tips

Easy Ways to Eat Healthy for 2016

The holiday season is over and your 2016 New Years Resolutions is in full swing.  Desert Health Specialists has 7 easy tips for you to follow to help improve your health this new year!

1) Do not keep junk food in the house.

  • When you keep junk food in the house you are more tempted to snack on junk food rather than the healthier items.  It is also harder to maintain portion control when you have a delicious bag of chips sitting in front of you.  When you only have those healthier snack items such as celery and humus it reduces the junk food temptation.

2) Make easy, healthy snacks for the week.

  • Preparing snacks for the entire week will help to cut down on the unwanted snacking.  These snacks do not need to be complicated and elaborate.

Examples:

  1. Handful of Almonds
  2.  Celery and peanut butter
  3.  Carrots/ celery and humus

3) Do not skip Breakfast!

While there has been much debate about this meal it is the most important meal of the day.  Your body needs that fuel in order to function properly throughout the rest of the day.  If you do not have time to make an elaborate meal try making a smoothie or toast a piece of gluten free bread with almond butter and bananas on top.  You can also cook oatmeal over night to save time in the morning.

4) Plan ahead

The key is to plan your meals ahead of time for the week.  Choose a time every week to go grocery shopping and meal prep that works for you.  By doing this you save time preparing meals each night and can have them readily available to grab and go.  Try preparing 2-4 dishes for the week that can work for lunches and dinners.

5) Keep things simple

Try recipes that are basic and with minimal ingredients.  To prevent from becoming overwhelmed in the kitchen try 1-2 new recipes per week with 5-10 ingredients that you know and can pronounce.

6) Try Creating a Dinner Calendar Menu

Find 6-7 simple recipes that you can rotate throughout the week.  This prevents unwanted and unhealthy dinner options.

7) One Pot Dish Wonders

If you are worried about creating a mess in the kitchen try recipes that require one pot.  These are dishes in which you can throw all ingredients into one pot and watch it cook.  You can also try crock-pot recipes that are just as delicious and require little prep time.

For those who are looking for help with meal prepping or diet planning call Desert Health Specialists Today!

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Fruit bowl showing how to pick a health snack

Snacking

How to pick out a Healthy Snack

For most of us snacking is a big part of our day. According to a recent survey most Americans snack throughout the day and roughly 24 percent of our daily calories come from those snacks.  Most of the popular snack choices contain large amounts of sugar and salt, so it is not surprising that snacking leads to weight gain.  This means it is important that you choose the right snacks and the right time to nibble during the day.

Research suggests that you should snack about 3-4 hours after eating depending on how hungry you are.  If you are not hungry then do not have a snack.  If you do get hungry than a choose a higher protein snack instead of a sugary and salty one to help shed those extra pounds.

Here are a few snacks to help peel off the pounds:

  1. Grass-fed protein bar (bison)
    • Bison is a a leaner meat and a great alternative to beef jerky.  It is lower in sugar, high in protein and provides fuel to aid in weight loss and increasing the metabolism and minimize hunger
  2. Organic Pumpkin Seeds
    • Pumpkin seeds contain a wide variety of nutrients ranging from magnesium and manganese to zinc.  They help to support the immune system, good source of omega-3- fatty acids, heart and liver health, and anti-inflammatory benefits.
  3. Avocados
    • Avocados as we all know are a great source of good healthy fat. But did you also know that they are great for eye health, improving skin health, aid in digestion, help with weight management, and reduce inflammation in tissues, muscles, and joints.
  4. 1/2 cup raw Almonds
    • Almonds help with lowering cholesterol, reduce the risk of heart disease.  They also contain a high level of healthy unsaturated fatty acids and fiber to help with that feeling of being full.
  5. Celery with Humus
    • This is a great healthy and filling snack.  It aids in digestive health, healthy muscles,  and a good source of omega 3 fatty acids.

 

Needing some extra help in shedding those few extra pounds?

Call Desert Health Specialists and get started on our natural weight-loss program.

(480) 237-3889

 

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