Eating healthy during the summer is not a problem for many because of the endless amounts of fresh fruits and vegetables that are available. But it may seem to be more difficult during the fall, which is probably why people will normally add a few extra pounds during the fall and winter months.
This year, why not try boosting your diet with these healthy fall foods. Remember that it is better to buy organic if possible for fresher fruit and vegetables, better taste, and lower amount or no chemicals applied to your food.
1. BRUSSELS SPROUTS
Brussels sprouts are high in fiber and will help to boost your metabolism by causing your body to work harder to digest your food. They are also rich in protein, antioxidants, vitamins and minerals. The best way to prepare Brussels sprouts is to steam them for 8-10 minutes, or until they are tender to pierce with a fork. This will maximize the nutrition and flavor of the vegetable. Next, lightly coat with butter, or substitute with a low-fat olive oil or extra virgin oil.
2. CAULIFLOWER
Cauliflower is a non-starchy vegetable and is associated with helping to lower risks of cancer. This vegetable contains Glucosinolates, which will activate your body's detoxification system. It also contains the minerals Potassium and vitamin C. The best way to cut back on your calorie intake is to mash cauliflower instead of potatoes. To cook cauliflower, bring water to boil, and then reduce heat to low. Allow the cauliflower to simmer for about 10 minutes or until it has become a crisp-tender. You should be able to pierce the florets with a fork. Drain water and mash. Mashed cauliflower contains about a ¼ of the calories that mashed potatoes do.
3. SWEET POTATOES
Sweet potatoes can be tricky. The majority of recipes will call for adding ingredients that will increase the amount of carbs and calories, but when prepared in a healthy way, this vegetable can have great health benefits. Sweet potatoes are high and fiber, and will boost your metabolism my working harder to rid your body of waste. A great way to prepare sweet potatoes is to roast them with other vegetables. Add all your vegetables together and add a little butter. Roast your vegetables in the oven on 350 degrees Fahrenheit for about 45 minutes. Add a little brown sugar, nutmeg and ginger if desired.
4. SPAGHETTI SQUASH
Spaghetti squash is a great fall food that will help boost your diet. This vegetable has only 42 calories and 10 carbs for every 1-cup serving, so this is a good alternative for pasta. It is also contains the mineral manganese and a wide range of vitamins. To prepare Spaghetti Squash, you first want to wash and dry the outside of the squash. Preheat oven to 400 degrees Fahrenheit, and poke several holes on the outside the same way you would a potato. The squash needs to bake in the oven for at least an hour; remove the squash from the oven when you can easily pierce the shell with a fork or knife.
Let squash cool for at least 15 minutes. Once cooled, slice the squash in half and remove the seeds from the inside of the squash. Next, use a fork to loosen all the "pasta-like" pieces from the inside. Cover your "noodles" with your favorite pasta sauce, and then return to casserole dish, with lid, to oven for at least 20 minutes.
5. KOHLRABI
This German turnip is a member of the cabbage family and can be eaten raw or cooked. This healthy fall food has a low amount of calories and carbohydrates, and has a fair amount of protein. Kohlrabi has the amino acids arginine and isoleucine which are known to help reduce body fat, so this is a great food to eat to help boost your diet this fall. To prepare this food, just peel and slice and add to your salad. You can even cook Kohlrabi in place of your favorite cabbage recipe.
Fall foods don't have to be packed full of calories and carbs to taste great. You can still choose to eat healthy and boost your diet with healthy fall foods. The vegetables listed above are just a few simple ways to add variety to your meals, and still taste good.
Robert Vena
NJ Acupuncturist
Acupuncture-in-NJ.com
The feelings of being overwhelmed that come with major stress are no walk in the park. Unforeseen events can cause stress and so can day-to-day life at home and in the workplace. Most people respond to stress psychologically and they become "stressed out" and tense. Everyone's body's react differently though and everyone handles stress differently as well.
Neurochemical reactions take place in the brain and lead to the nervousness you feel before giving a big presentation at work. Very similar reactions occur when you are excited just before leaving for a vacation. Any change taking place, good or bad, leads to stress reactions by your body.
Stress can be a motivator for some and sometimes stress can be helpful, but chronic stress can cause major havoc on your health. Being under a lot of stress over a long period of time can actually make you physically ill.
Some symptoms of stress a lot of people are unaware of include:
- digestive issues
- headaches
- the common cold
- trouble sleeping
Interestingly, some people may experience these physical symptoms rather than the typical psychological ones. For this reason, you may be stressed out and not even know it. If you find that you get sick with colds frequently or you have any of these other symptoms with no known cause, it is likely stress-related. Stress can also worsen many conditions like allergies, asthma and heart disease. Because of this, stress may actually be life threatening for some.
Digestive Issues
Sometimes your body will react to stress by producing extra digestive acids. This can cause stomach upset and indigestion. It may also slow down the entire digestive process causing food to stay in your stomach longer. This causes bloating, gas and cramps. Some people also experience nausea or diarrhea. Chronic stress can lead to stomach upset daily, which can be extremely inconvenient. Regular indigestion can also damage your stomach lining as well as your esophagus.
Headaches
Headaches associated with stress can range from minor tension headaches to severe migraines. Sometimes, when experiencing stress, the blood vessels in the brain will expand, which can actually be helpful in helping you deal with your workload or a deadline. Unfortunately, if the blood vessels remain expanded for too long, the swelling will begin to have an impact on the nerves and cause pain. Chronic stress is often the cause of debilitating migraines.
The Common Cold
Stress doesn't actually cause you to have cold symptoms. What happens, is that stress weakens your immune system, which makes you more likely to catch a cold or other illness. Chronic stress leads to a significant decrease in the production of lymphocytes, which fight off germs and bacteria. People under stress are twice as likely to contract a cold as those under less stress or those that deal with stress in more healthy ways.
Sleep Issues
Stress is actually the most common cause of sleep issues, from insomnia and being unable to fall asleep, to being unable to stay asleep and also waking up feeling unrested. Even if you are not recognizing that you are experiencing stress, your body does, and it may keep you up at night. Being unable to get comfortable and fall asleep, along with constant tossing and turning, is a good indicator that you are experiencing a high level of stress.
Coping with Stress
Living a completely stress-free life is impossible, and it is important to know how to handle stress. Handling stress in healthy ways not only lessens the unpleasant psychological responses, but can also help with the physiological symptoms too.
5 Tips For Dealing With Stress
- Plan For the Next Day - You can't anticipate everything that may happen, but you should begin each day knowing what to expect.
- Create a Routine - Any routine will create stability, which combats stress. Stick to that routine whether it is a workout or just a morning ritual.
- Maintain a Healthy Diet - What we put into our bodies affects how they work and how they respond to stress.
- Relaxation Techniques - Try meditation or yoga.
- Talk - Having someone to talk to about your day is one of the easiest stress-relievers.
Robert Vena
NJ Acupuncturist
Acupuncture-in-NJ.com
Acupuncture is a technique that has been connected to the Chinese approximately 2,500 years ago. The Chinese believe there is an energy flow called Qi (CHEE) that flows through the human body. These flows of energy are believed to be vital for health. Disruption in the flow of energy is believed to cause diseases and many different illnesses in the body which can cause pain and discomfort.
The technique of acupuncture is achieved with solid, thin, metallic needles. These needles are placed into the skin at certain points on the body. Acupuncture practitioners believe that by placing these needles at certain planned points on the body, that the body will rebalance its Qi. Once the needles are placed into the body, they are manipulated by hand or electrically to achieve the best results. The practitioner may twirl the needle or move it gently by hand. The practitioner may also apply heat to the needle or use mild electrical pulses to enhance the effect.
Medical researchers do not fully understand why acupuncture has the effect that it does on the body. Some believe the body releases chemicals which affect the central nervous system. These chemicals cause the blood pressure to regulate and the blood to flow more regularly. While there have been many different hypotheses as to why acupuncture achieves the results that it does, there is no concrete scientific evidence to support these hypotheses. Even without scientific evidence to support the use of acupuncture, it is still widely used as a technique of relieving pain and some diseases.
Acupuncture may sometimes be used in cohesion with a medical plan already in place. It may also be used as a stand-alone therapeutic technique to alleviate pain. Patients who are receiving chemotherapy or patients who have had surgery sometimes use acupuncture. These patients use acupuncture remedies to alleviate the nausea and vomiting that comes as a side effect to their treatment.
Acupuncture may be used on patients who are recovering and rehabilitating from a stroke. Another issue that acupuncture may be helpful with is the symptoms of addiction. Acupuncture may be helpful in overcoming the withdrawal symptoms that come with addiction recovery. Another disease that acupuncture helps to relieve the symptoms of is asthma.
Some of the more painful diseases that acupuncture can help with are:
- Fibromyalgia
- Headaches and Migraines
- Severe menstrual cramps
- Tennis elbow
- Carpal tunnel syndrome
- Osteoarthritis
Fibromyalgia is a disease that causes wide-spread pain with many varying symptoms. It may even make the skin overly sensitive to touch. Many people suffer from headaches while others suffer with a much worse type of headache, called a migraine. Migraines can cause symptoms such as massive pain, light sensitivity and nausea.
Most women suffer monthly with menstrual cramps during their cycle. Tennis elbow is a problem that causes the outside of the elbow to become very sore and tender. Carpal tunnel syndrome is when a nerve becomes entrapped in the wrist which can lead to pain and numbness in the hand.
Another painful disease is osteoarthritis. This disease causes many painful symptoms such as joint pain and swelling. It may also cause stiffness and locking in the joints. This is due to the degradation of the joints by the arthritis. Many patients use the Chinese technique to relieve the painful symptoms that come along with these diseases. Acupuncture may not be used by itself to cure the disease, but some practitioners will use it along with other treatment options to give the patient better relief of pain and suffering.
There have been many different studies as to the effect acupuncture has on these different diseases and illnesses and conflicting reports have been concluded. Some reports show some relief from symptoms while other reports show that there is no scientific evidence that acupuncture has helped with the symptoms at all.
Some researchers believe that the patient's attitude towards acupuncture also affects the outcome of the study. While acupuncture has been around for many centuries there still seems to be little known about the technique. Some practitioners have forsaken the old ways of the Chinese for more modern methods of treatment; while others still use acupuncture in hopes of relief from the diseases that ravage their bodies.
Robert Vena
NJ Acupuncturist
Acupuncture-in-NJ.com
Ancient Chinese medicine believes that excessive weight gain is a result of an imbalance in the body's systems.
Acupuncture, a heavily relied upon healing procedure used in Ancient Chinese medicine, balances the hormones and creates a soothing, relaxing effect on the body, which calms the need for overeating brought about as a result of frustration, stress, or anxiety.
What is Acupuncture?
Acupuncture is the art of inserting tiny, sterile needles into specific energy points throughout the body. Inserting the needles into these pressure points, releases natural, "feel good" endorphins that amounts to the same "high" you get from overeating.
How Does Acupuncture Help You Lose Weight?
Acupuncture increases the body's circulation, which boosts metabolism, improves digestion, curbs the appetite, reduces cravings, improves the way nutrients are absorbed in the body, and regulates the hormones. Skilled acupuncturists focus on primary areas of the body that are responsible for weight gain. These areas include: spleen and thyroid, leptin and insulin levels, the kidneys and endocrine system, adrenal and ovary glands, and the ears.
Spleen and Thyroid
The spleen and thyroid systems are targeted to re-balance hormone and sugar levels.
Lowers Leptin and Insulin Levels
Acupuncture helps lower leptin and insulin levels. Insulin regulates carbohydrates, fat metabolism, and the absorption of glucose in the blood. Leptin regulates fat storage, metabolism, and stimulates the feeling of being full. Similar to insulin-resistance, when leptin levels become excessively high, cells can become immune to the effects of leptin. Many overweight people have an abundance of leptin in their system. When your leptin level gets too high, you can no longer tell when to stop eating. Restoring balance to leptin levels may help to reduce leptin-resistance, making it easier to stop eating, so you don't overeat.
Kidneys and Endocrine System
Activating pressure points in the kidney and endocrine system helps to stimulate nerves, release water retention, and treat hormonal imbalances, which contribute to weight gain.
Adrenal and Ovary Glands
The adrenal and ovary glands are the contributing factors of weight gain due to premenstrual syndrome and menopause. Stimulating these areas will help restore hormonal balance in these areas.
The Ears
Ear stapling, or auricular acupuncture, is the art of manipulating pressure points on the ear to control food cravings. In a study conducted on 20 overweight women, ages 22-42, participants who received weekly 15 minute ear stapling treatments, along with a 2,000 calorie diet and 15 minute walk, lost an average of 10 pounds, while those without ear stapling, experienced only a 3 pound loss.
Is Acupuncture for Weight Loss Easier Than Dieting?
While dieting involves a regimen of strict of eating, it fails to address the root of the problem. Most weight gain issues result from a hormonal imbalance or emotional eating. Acupuncture seeks to balance the whole being, restoring physical, emotional, and mental health which balances hormone levels and treats depression, stress, and anxiety; the root causes of overeating.
Acupuncture Treatments
Acupuncture helps you feel more positive, so you're less apt to resort to negative sources of comfort. For best results, treatments should be performed by a qualified acupuncturist, along with a reduced calorie diet, and adequate exercise. The number of treatments a patient requires usually depends on the client's goal for weight loss, the rate at which they wish to lose, and their overall commitment to the program. For severe overeating, a treatment each day, for the first five days, with subsequent treatments thereafter, may be required. For all other patients, your acupuncturist will work with you to determine the frequency of treatments needed.
In addition to your nutrition requirements, your practitioner may also suggest incorporating herbs, vitamins, antioxidants, and minerals into your diet. These supplements support your diet by balancing the blood sugar, strengthening the body, and increasing energy and defenses needed to maintain a healthy lifestyle. Supplements may be in the form of teas, capsules, or whole plant form.
A good weight loss program incorporates a holistic approach, such as acupuncture, along with a permanent lifestyle change towards a diet that is high in fiber, low in fat, high in complex carbohydrates, and high in lean protein. Stress reduction is another important factor in weight loss. A moderate exercise regimen will not only increase your energy levels, but also help lower stress levels. Your acupuncturist's may suggest various methods of stress reduction such as yoga, breathing, or meditation etc., based on your personal preferences.
This is a new journey, and like any new journey in life, it can be intimidating and scary, at first, but remain focused on the rewards. If possible, enlist the aid of a positive support system that will encourage you along the way. Don't be so hard on yourself. Allow yourself room to backslide, occasionally, until you get the hang of it. And lastly, have fun!
Robert Vena
NJ Acupuncturist
Acupuncture-in-NJ.com
Wheatgrass can be beneficial for everyone. It's frustrating when someone is discouraged from discovering the benefits of wheatgrass because they once took a quick sip and thought it too bitter, or couldn't imagine a form of grass being rich in nutrients. However, this green vegetable does possess an abundance of health-supporting nutrients, a high concentration of supplements important in developing and sustaining robust metabolisms and physical fitness.
Before describing the many benefits of this green superfood, it seems like a good idea to enlighten potential buyers of the properties and gains in incorporating wheatgrass into a diet, opening everyone's eyes and hearts to the origins and properties of this fascinating foodstuff.
What Is Wheatgrass
Wheatgrass (triticum aestivum) is green in color, short in stature, and powerful in overhauling every aspect of bodily health. The wheat-like grass grows in temperate parts of Europe and the United States, growing easily in either outdoor or indoor conditions. Therefore, even those lacking horticultural gifts can quickly raise a tiny plot of the grass, developing a homegrown source of wheatgrass. Every part of the grass is rich in vitamins and minerals. Trim a fresh crop of wheatgrass and quickly blend it for a crisp, fresh juice, or gather the roots to create healthy components for a nutritional salad.
There's a plethora of super-vegetables found in nature, supplement-carrying plants and herbs capable of supplying the daily intake of vitamins we need to get through hard days, but there are certain members of the vegetable kingdom that excel within this category. They're overflowing with scientifically proven components used in creating a dietary companion for a long and healthy life.
Benefits of Wheatgrass
Wheatgrass has more than twice the Vitamin A contained in carrots and twice the vitamin C found in oranges, a fruit already dripping in vitamin C. Amino acids and vitamins, over ninety of the one hundred minerals found in organically balanced and alkaline soil; wheatgrass is often considered a distilled representation of the healthiest aspects of nature. Add to this compelling list of raw benefits the knowledge that wheatgrass is a leading source of iron, magnesium, calcium, and fibrous strands liberally filled with chlorophyll, and this dietary aid can easily be seen as a vital staple in living well.
Referring back to the beginning of this short piece describing the benefits of wheatgrass, let's underline the fact that this superfood is for everyone; it's not merely a trendy supplement for health enthusiasts. Although there's a possible unpalatable taste to a juice blended from wheatgrass, we can't afford to put off the powerful benefits of the substance when there are other options in consuming the green juice. Instead of blending it and drinking the raw result, consider purchasing a formulation of wheatgrass in capsule form. Buy a wheatgrass fruit drink that has been mixed to minimize the bitter taste, or visit a local juice shop and pick a healthy smoothie with a wheatgrass base. There are plenty of tasty options.
Having mentioned the origins of the grass and the healthy supplements hidden within the fibrous strands, it's time to talk about the advantages in consuming the drink, capsule, or smoothie. Obvious benefits come from the natural release of minerals and vitamins to the body, filtering directly from the juice to the metabolism. A daily regimen of wheatgrass before or after breakfast will increase energy, promote feelings of wellness, and improve a faltering immune system. The chlorophyll fiber improves digestion, balancing intestinal health and reducing unhappy issues related to bowel problems.
Promoted as a powerful cleanser capable of flushing toxins and warding off disease, wheatgrass is for those looking to pass beyond the plateau reached in a health program, for people desperate to end struggles with constant illnesses and poor constitutions, restoring stamina and energy. But beyond obvious benefits for those focused on wellness, wheatgrass aids people with damaged and ailing metabolisms, clearing damage done by alcohol and smoking. Scientific studies into wheatgrass are few, but several groups claim the grass can shrink tumors and ease chemotherapy symptoms.
Disadvantages of Wheatgrass
For a dietary supplement full of health-restoring benefits, it's hard to imagine there being any drawbacks or disadvantages, but here they come. The grass can be seen as bitter and tasteless, but these factors are quickly offset by using capsules or turning to other drinks with a wheatgrass base and tastier components. Certain people may experience mild allergic reactions, including hives and headaches when juicing in high doses. Avoid these minor risks by starting with a smaller dose, starting your path to lasting health.
Robert Vena
NJ Acupuncturist
Acupuncture-in-NJ.com
Coffee may provide you with caffeine, but is it doing anything else for you? Probably not. There are many great herbal teas on the market and gradually making the switch from coffee to tea can benefit you in many ways. You can create an entire tea cabinet so that you have access to all of the different herbs that you need to maintain a healthy lifestyle.
We have established the top 10 herbal teas that you want to ease into.
Blackberry Leaf
Dried blackberry leaves in an herbal tea will provide you with vitamin C and reduce inflammation of the gums and throat. It will boost antioxidants and relieve fevers and pain. It can also help to ease pain associated with stomach ulcers.
Chamomile
Chamomile is one of those herbal teas that should be steeped a little longer than other teas. You will often find this flavor paired with apple. It can relieve anxiety, relieve a cough, and help to induce sleep because of its mild sedative properties.
Cinnamon
Cinnamon is a powerful anti-bacterial and anti-fungal and can boost your immune system. It's often used to increase blood flow, sooth a sore throat, and ease stomach pains from indigestion and gas. It's also one of those herbs that smell like Christmas.
Clove
Clove herbal tea has been used for centuries to provide pain relief and acts as a decongestant. It can also help to break up mucous, making it a great expectorant to have when you have chest congestion.
Echinacea
Tea with Echinacea can boost your immune system and relieve pain. Drinking it can also shorten the time that you are sick with the common cold. In nature, Echinacea looks like a purple coneflower and it has various antioxidant properties.
Ginger
Ginger tea is one of the more common ones that are available - and can be paired with a little honey when you brew it. It can prevent motion sickness, sooth a sore throat, warm the body from chills, as well as reduce nausea. Some people drink ginger ale to help with an upset stomach - and the same can be said with ginger tea.
Lemongrass
Lemongrass tea can be used to boost your immune system and it is both an anti-inflammatory and anti-bacterial, you can drink this tea as a diuretic to reduce fluid buildup, to calm nerve disorders, and dilate blood vessels to improve circulation.
Lemon Balm
Lemon balm can also be referred to as bee balm. It's usually got nutmeg and coriander in it. It can be used to fight viruses, calm anxiety and aid in sleep. Some people also drink the tea in order to help cure heartburn.
Mint
Herbal teas that feature mint can provide you with the power of menthol in a variety of ways. You can use mint tea to relieve nausea or morning sickness, reduce a fever, and to reduce congestion if you are suffering from a cold or flu. It can also help to relieve bloating and pain from gas.
Rosehips
Rosehips provides a pink-colored tea that is a great source of vitamin C. It can he used to get a lot of key minerals in your diet and heal tissues and cells. Drinking the tea can also give you a natural boost of energy.
These are some of the most popular herbal teas that can be added to your diet. The ones that you choose to buy are up to you - and it all depends on what you are trying to achieve in terms of your health. Drinking tea in place of coffee on a daily basis can load you up with more vitamins and minerals than you are currently getting in your diet - and boost your immune system.
You can grow these herbs on your own and create your own tea or you can simply buy tea bags that already contain the dried herbs so that all you have to do is combine with hot water in a mug.
Robert Vena
NJ Acupuncturist
Acupuncture-in-NJ.com
With Spring here it's a great time to think about shifting toward a more healthy lifestyle. This past winter was particularly snowy and cold - it likely put a damper on any plans you had to make it to the gym regularly.
Fortunately, with spring comes earlier sunrises, warmer weather and some delicious seasonal fruits and vegetables to get you on the right track. These are just a few of the reasons why spring is an excellent time to really commit to a health regimen. Here are some simple and great tips for you to consider the spring to get started.
Stretch in the Morning
The earlier sunrises will make it a lot easier to get out of bed. Instead of sleeping in you should try a morning stretching routine. You can start with as little as five minutes. Stretching your legs, neck and back is a great way to wake up and start your day. You can gradually get up earlier and earlier, lengthening your routine.
Get Plenty of Sleep
If you feel yourself getting sleepy between 4pm and 6pm, it means that you aren't getting enough sleep at night. The average adult needs eight hours of good sleep to get the most out of their day. If you add in a morning stretch routine, it will actually help you fall asleep faster at night and get more restful sleep, so these two tips go hand-in-hand.
Eat Breakfast
The old saying about breakfast being the most important meal of the day still holds true. If you don't eat breakfast, you really should. Skipping breakfast will make you hungry before lunchtime and encourages snacking. Breakfast is particularly important if you want to lose weight, so grab something for breakfast after your morning stretches and enjoy the pleasant spring mornings. Grapefruit is in season during spring and makes a good breakfast food.
Snack Correctly
If you do snack, mind what you eat. Beets, carrots, cherries, kiwi fruit and strawberries all make fine snacks and are spring vegetables and fruits. Raw nuts are rich in nutrients and good as well.
A Daily Walk
If you can walk to work, then that's great. Exercise doesn't need to be overly rigorous nor intimidating. A short, brisk daily walk is a great place to start and spring is the best time for walks. Spring weather is great and not too cold or too hot. You can also try taking the stairs instead of the elevator when you have the chance.
Be Social
Make new friends or get in touch with old friends this spring. Use the pleasant spring weather as a reason to get together. Being social and making connections with other people is actually good for you both physically and mentally. Making small talk, even in the halls at work, provides you with mental stimulation and stress relief.
Try Tea
Replace one of your morning cups of coffee with a cup of herbal tea. There are so many varieties and tea has many health benefits. Coffee has plenty of antioxidants and so does tea, but teas also have a ton of vitamins and minerals. Some teas will help fight colds, combat seasonal allergies and also ease upset stomachs. With spring flowers in bloom, try a floral tea like rosehips. To give yourself an energy boost, try ginger.
Start a Garden
You do not have to have a yard to have a garden. You can try container gardening on a sunny patio or even a window sill garden - both require very little work. Tomatoes will grow as long as they get plenty of sunlight, and spring is a good time to grow greens like arugula and kale. Herbs and spices are easy to grow in a window sill garden. Having your own ingredients on hand will motivate you to cook and eat healthier and it is also very rewarding to cook using your own food.
Robert Vena
NJ Acupuncturist
Acupuncture-in-NJ.com
