What is Healthy to You?

What is Healthy to You?

No matter what article you read, new report you hear or story you see regarding health, wellness, nutrition or diet... at some point they ALL seem to contradict each other.  So what's the real story?  

You, and your body and your daily routines and your personal habits.  We are all very similar yet very different in our "chemistry".  The correct Balance for You is out there, you just need to understand some simple rules regarding the "chemical reactions" taking place in your body at this time in life.

....Because let's face it, you are not living in the same body you were 10, 15 or 20 years ago!  Just because you've always done this or that... doesn't mean its in your best interest. Things have a tendency to change!

In this first session we will cover:

  • What are you eating and how is it affecting you?
  • What changes could you make and still enjoy eating and drinking some of your favorite things?
  • What "other healthy things" are you doing to sabotage your health?
  • How do you find your "Personal Balance"?

Learn the Facts.. Feel Better Now.  

Session 1, Tuesday September 12th

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Heart Health

The heart is comprised of a network of striated muscle tissue known as myocardium. This specialized muscles’ main responsibility is the constant pumping of blood throughout the body. The average human heart involuntarily beats roughly 72 beats per minute in an all-or-none action. The law of all-or-none refers to the fact that the heart will continue to beat and work as long as it is stimulated to do so.

Structure and Function
The human heart has four chambers, two superior atria and two inferior ventricles. The atria are located within the upper portion of the heart, one on the right and one on the left, and are the blood receiving chambers. The ventricles are located within the lower portion of the heart, again one on the right and one on the left, and are the blood discharging chambers. As the heart beats, its four chambers contract (systole) and relax (diastole) in a distinct fashion that allows for continuous blood flow.

The function of the right side of the heart is to collect deoxygenated blood from the body (via superior and inferior vena cavae) and pump it into the lungs so that carbon dioxide can be exchanged for oxygen. The left side of the heart then collects the oxygenated blood returned from the lungs and pumps it out to the body (via the aorta). Blood flows through the heart in one direction, from the atria to the ventricles, and out of the great arteries, such as the aorta.

Heart Disease and Heart Health
Age, sex, genetic disposition, smoking, obesity, stress, diet, as well as other medical conditions can and do affect the health of the heart. Cardiovascular disease or heart disease is the leading cause of death worldwide. Both cardiovascular disease and heart disease are blanket terms used to collectively refer to a variety of diseases/medical conditions that affect the heart. These diseases can affect blood supply to the heart, the heart (cardiac) muscle, heart beat/rate, heart valves, the amount and rate of blood pumped through the heart, and/or the tissues around the heart that support the health and function of the heart.

Although some factors which affect the heart cannot be changed or avoided, there are several things that can be done to improve or retain the health of the heart:

  • Eat a health diet that contains plenty of fruits and vegetables, fiber and omega 3 fatty acids.

  • Fruits and vegetables provide antioxidants that protect cells from damaging free radicals and necessary vitamins and minerals that help the body perform optimally. Fruits, vegetables, and whole grains provide fiber which not only helps to reduce the amount of cholesterol that is absorbed from food, but also the amount of cholesterol that has already been stored within the body.

  • Fatty fish such as salmon, sardines, anchovies and mackerel provide omega 3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexanenoic acid (DHA). Omega 3 fatty acids have been shown to be effective in reducing overall cholesterol levels and triglycerides, improving blood flow and pressure, and may help to reduce the occurrence of the more severe outcomes of heart disease. For vegetarians or those who have fish allergies, flax seeds or flax seed oil provides a nice alternative.

  • Avoid fried or fatty foods and excessive sugar and sodium intake as much as possible. Eating or drinking products like these often affect weight, cholesterol levels, and blood pressure.

  • Lose weight or try to retain a healthy weight. Obesity strains the heart as well as the body overall and has been associated with several severe health related conditions.

  • Exercise often. Exercise can take may forms such as vigorous walking or running, working out at a gym, or just doing yoga or a workout video at home. Exercising on a regular basis helps to reduce stress, retain a healthy weight, and helps to keep bones, muscles and the heart strong.

  • Do not smoke, and drink alcohol in moderation. Both vices can have damaging affects on the body tissues themselves and how the body functions.

  • Supplement when necessary and under the approval of a healthcare provider. Resveratrol, omega 3 fatty acids, coenzyme-Q10, and several other supplements have proven to be effective in helping retain and support healthy heart functioning.

The heart is a very strong, intricate, and yet delicate mechanism that cannot be lived without. Often individuals never think that what happens to others, such as having a heart attack, could happen to them until it is too late. Though growing older does increase the possibility of heart problems, they can occur at any age. The best course of action for keeping the heart healthy is to do as much as possible to prevent damage, not try and retain what is left after damage has occurred.

Secrets to Making the Healthy Choices for Your Personal Balance

Its about knowing your own body and its need for sleep, nutrition, exercise, and a healthy immunity.

Chances are there are just a couple unhealthy choices you are making "too Frequently"... and you're "out of Balance".

If your ready to learn a few secrets to Making the Healthy Choices to maintaining your "Personal Balance"...

Here's your opportunity!

Solutions to Make Healthy a Habit, One Choice at a Time

Week 1) What is healthy to you?

Week 2) How can you make healthy choices affordable?

Week 3) How do you make the healthy changes become habits?

Tuesday, September 12th, 19th & 26th / 6:45pm-8:30pm / 4955 North Bailey in Amherst

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Simple Ways for Keeping Your Energy at An Optimal Level All Day Long

By: DR. DEEDRA MASON, DIRECTOR OF CLINICAL EDUCATION AND RESEARCH

Have you ever felt tired or sluggish after a rushed meal? Ever feel you just can’t keep motivated by the middle of the afternoon? Ever feel like if you could just take a break or a breather, it would be all the recharge you need?

These are common reactions to being over-stressed, By: over-worked, and hyper-stimulated without any of the nutritional and environmental support you and your metabolism need to keep going each day.

Glucose is your body’s main energy source, yet your ability to use it properly for energy relies on a balance of select amino acids, micronutrients and healthy and regular physical activity. A healthy diet is a key to maintaining healthy blood glucose levels and therefore energy levels. Unfortunately, our typical Western diets are high in refined, processed foods loaded with simple carbohydrates, or sugars. These simple sugars are rapidly absorbed into the bloodstream, making what felt like a natural energy surge a slippery slope into afternoon fatigue, poor mental focus and a quest for more sugar and empty calories.

If this sounds like you, you’re hardly alone. With today’s ultra-busy lifestyles it’s not surprising that a person can suffer from sensory and sugar overload. While virtually everyone today accepts that it is normal to live with some form of stress — and the resulting fatigue — do they know how profoundly that stress and fatigue is affecting their health?

HERE ARE SOME STEPS YOU CAN TAKE TO OFFSET FATIGUE AND

POTENTIAL RESULTING HEALTH CHALLENGES:

  • Consider adding some stretching to your day and also periodically getting up from your desk to move around. One way to increase productivity and ward off the “ZZZs” includes working in set time blocks and getting up and moving around before starting again on a project.

  • Make sure you are getting good sleep. Consider a scientifically based botanical formula to assist with healthy sleep cycles and healthy neurotransmitter production. A balance between dopamine and serotonin can be helpful to support a regular sleep cycle. Amino acids like L-tyrosine and taurine can benefit you by keeping your energy cycles up when they should be up and sleep cycles regular when you should be winding down.

  • Regular use of supplements can support your body’s physiologic demands for energy. Essential nutrients like niacinamide and vitamins B-12 and B-6 play a role in carbohydrate and protein metabolism for healthy energy and support of healthy blood glucose levels.

GLUCOSE IS YOUR BODY’S MAIN ENERGY SOURCE, YET YOUR ABILITY TO USE IT PROPERLY FOR ENERGY RELIES ON A BALANCE OF SELECT AMINO ACIDS, MICRONUTRIENTS AND HEALTHY AND REGULAR PHYSICAL ACTIVITY

The above steps can offer you the foundation for a better energy throughout the day. If you’re simply looking for that quick afternoon boost, consider the source. Be wary of taking just caffeine in the absence of balancing amino acids and B-vitamins. Without their support, caffeine can dehydrate you and increase stress levels over time.  Amino acids like taurine help keep you alert when coffee and sugary drinks alone cannot. Taurine boosts mental alertness and enhances the ability to concentrate, while also meeting our muscles’ energy needs. Using taurine instead of sugar can mean improved mental and physical reaction time — a life saver during a long project or meeting.

Both stress and long hours can affect our moods. The essential amino acid L-tyrosine has an antidepressant activity that helps the brain to restore proper amounts of the catecholamines dopamine, epinephrine and norepinephrine. These are often lost due to stress on the body’s adrenal system from a poor diet, an unhealthy lifestyle or other environmental factors.

Additionally, ingredients like B-vitamins keep you energized throughout the day, providing long-lasting physical and mental energy you demand, and work well with caffeine for thermogenesis and energy metabolism.

Supporting detoxification can keep us feeling energized and eliminate that “sluggish” feeling common after too much sugar or simple carbohydrates. Glucuronolactone is a natural is a substance which works with the liver to boost energy and has been reported to detoxify the body of impurities.

Consider looking for a healthful blend of amino acids and B-vitamins to balance a measured amount of caffeine. Doing so can be just the remedy to avoid a mid-afternoon crash.

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Sugar is the Enemy

Yes people... sugar is the enemy... not fat!  All those fat-free products you are consuming in hopes of losing fat... are making you fat!  

I understand how confusing it seems, however it does not have to be that way.  There are a few simple pieces of knowledge that can pull it all together and make sense of the insanity and help you...

MAKE HEALTHY A HABIT, ONE CHOICE AT A TIME. 

Classes starting in September

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Magnesium

By: Robert M. Blair, Ph.D.

Recent research studies continue to demonstrate the multiple health benefits of magnesium.

One recent investigation conducted a meta-analysis on magnesium’s potential anti-inflammatory benefits [1]. For this study, data on magnesium supplementation and plasma levels of C-reactive protein were compiled from 11 different studies and analyzed. The results of this analysis showed that while magnesium supplementation did not affect plasma concentrations of C-reactive protein in the study population as a whole, magnesium supplementation decreased C-reactive protein in subjects with high C-reactive protein at the start of the studies. Since C-reactive protein is a marker of inflammation, the study investigators concluded that magnesium supplements may have a beneficial effect on low-grade chronic systemic inflammation.

Another recent study explored the impact of dietary magnesium intake on fracture risk [2]. In this study the investigators determined the magnesium intake by older men and women (average age of 60 years) with a food frequency questionnaire and evaluated the incidence of osteoporotic fractures over an 8-year period. The results of this study demonstrated that men and women in the highest fifth of magnesium intake (more than 398 mg/d for men and 373 mg/d for women) had a 53% and 62% reduction in fracture risk, respectively. Interestingly, only 27% of the study population consumed the recommended amount of daily magnesium. Women consuming at least the recommended daily amount (320 mg/day) had a significant reduction in fracture risk (27%).

A third study explored the potential benefits of magnesium for symptoms of depression [3]. A randomized clinical trial was carried out in 126 adults diagnosed with mild to moderate symptoms of depression. Half the subjects were asked to take magnesium supplements (248 mg magnesium/day) during the first 6 weeks of the study and no magnesium during the second 6 weeks of the study. The other half of the study volunteers followed the reverse protocol. Supplementation with magnesium for 6 weeks resulted in a significant improvement in depression scores and generalized anxiety scores with beneficial effects observed within 2 weeks.

Lastly, one additional recent study examined the relationship between magnesium intake and hypertension [4]. Analysis of eight studies demonstrated an inverse relationship between magnesium consumption and hypertension such that group with the highest magnesium intake had an 8% lower risk for hypertension compared to the group with the lowest magnesium intake. Additionally, increasing magnesium intake by 100 mg/day was shown to reduce the risk for hypertension by 5%.

Overall, these studies provide further evidence of the multiple health benefits of magnesium.  Nonetheless, most of us do not consume the amount of magnesium we should each day. One of the studies above reported that only 27% of the study participants consumed the recommended daily amount of magnesium. Another study reported that 56% of U.S. women and 53% of U.S. men consume too little magnesium each day [5]. Considering the many potential benefits of magnesium, meeting the daily recommended intake may be more important than ever.

References

  1. Simental-Mendía LE, Sahebkar A, Rodríguez-Morán M, Zambrano-Galván G, Guerrero-Romero F. Effect of magnesium supplementation on plasma C-reactive protein concentrations: A systematic review and meta-analysis of randomized controlled trials. Curr Pharm Des. 2017 May 25. doi: 10.2174/1381612823666170525153605. [Epub ahead of print]

  2. Veronese N, Stubbs B, Solmi M, Noale M, Vaona A, Demurtas J, Maggi S. Dietary magnesium intake and fracture risk: data from a large prospective study. Br J Nutr 2017; Jun 20:1-7. doi: 10.1017/S0007114517001350. [Epub ahead of print]

  3. Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One 2017; 12(6):e0180067. doi: 10.1371/journal.pone.0180067.

  4. Han H, Fang X, Wei X, Liu Y, Jin Z, Chen Q, Fan Z, Aaseth J, Hiyoshi A, He J, Cao Y. Dose-response relationship between dietary magnesium intake, serum magnesium concentration and risk of hypertension: a systematic review and meta-analysis of prospective cohort studies. Nutr J 2017; 16(1):26. doi: 10.1186/s12937-017-0247-4.

  5. Moshfegh A. What we eat in America, NHANES 2005 – 2006: usual nutrient intakes from food and water compared to 1997 dietary references intake for Vitamin D, calcium, phosphorus, and magnesium. Washington, DC: Agricultural Research Service, US Department of Agriculture; 2009.

Learn more about this Supplement

What is a Health Coach?

I am a Health Coach; my passion is educating people about healthy eating and lifestyle choices, helping them develop and set goals, and taking their good intentions and putting them into practice.  All while keeping it REAL.

Health Coaches work in many settings and, among other services, provide general wellness and nutrition information, options, recommendations, guidance, motivation, and skill-building to establish healthier lifestyle routines and to achieve personal health goals.

Make Healthy a Habit...

just get started with One Choice at Time

...you'll be amazed at how quickly Your Body Be Well

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As a parent ages... I came across this and thought it was worth re-posting

Sometimes the most wonderful moments are those when we are doing for others, not for ourselves... and we have the opportunity to observe the pure joy and wonderment of them experiencing something special. I find this simply heartwarming.  

As many of us watch a parent age and their memories become jumbled and scattered, it is so important to be mindful of where they are and where they have been. We should reflect that as children they did so much just for our benefit.

Now, how grateful I am to have the opportunity to experience some of my most precious moments with my mom these past few years; since the passing of my dad. At Christmas time this past year, she told my husband and I she had NEVER seen Bing Crosby’s White Christmas, and how wonderful that we arranged for her to see it on her TV. This is just one of many many “firsts” my 89-year-old mom is experiencing lately. I could argue with her and demand she acknowledges that she has seen and experienced these things a hundred times, if not more. But instead, I am so blessed to have these firsts with her… like I’m sure as a child she experienced so many firsts with me and witnessed that pure joy and wonderment in my eyes.

Life is truly not measured by the breaths we take, but the moments that take our breath away…. Don’t miss them.. take the time and embrace.

Special Offering "Grocery Shopping Tour"

One the most important steps in Making Healthy a Habit, One Choice at a Time is understanding what you are buying at the grocery store.

So, its no wonder that one of the most popular portions of our program; Healthy Choices = Healthy Habits is the Grocery Shopping Tour.  By popular demand this session is being offered independently for a special rate.  
Space is limited, please reserve your spot today.  
Session will begin at 7:15pm sharp
at Wegmans on Niagara Falls Blvd in Amherst
on Wednesday, March 15th .  
  • Reading & Interpreting Labels... Fats, Fiber, Carbs, Sugar, Protein
  • Identifying Organic, Non-GMO vs Conventional produce
  • Understanding Cage-Free vs Range-free

Summer is almost over... How are you Feeling?

 

Did you "Enjoy" all those summertime favorite foods & drinks...?

Are you feeling a little less than "Happy" with the results they left "Behind"...?  

Are you "Weighing" a bit more?  Feeling a bit "Sluggish"?

Looking for a boost to get yourself into a Healthier routine?

Reserve your seat today to attend

this fun, motivational and educational 8 week session

Starting in October

Bonus: Learn about several FREE resources available for you in your quest to maintain and/or continue to improve the quality of your Healthy Choices = Healthy Habits.

You'll be looking and Feeling great before the Holiday season!

#HealthyEating #Comfortfood #Yum Recipes for Soups / Everyday favorites made with Healthy Choice Ingredients

Creamy Tomato Basil Soup

My preferred ingredients are.... 2 cans of organic crushed tomatoes, 56 oz, 1 carton organic culinary veggie broth, 32 oz,  at least 36 fresh basil leaves (minced),  1/2 pint of organic light cream, 1 pat of organic butter (size you would get in a restaurant).   Boil tomatoes and broth, reduce to a simmer for 10 minutes.   Add basil and simmer on low heat for 20 minutes (the longer and slower the boil the thicker and more flavorful the soup will be). Stir in cream and butter, low heat for another 15 minutes.  Serve with Parmesan cheese crisps.

French Onion Soup

My preferred ingredients are.... 1 purple, 1 Vidalia, 1 sweet onion sliced and saute until translucent in little olive oil.  Add onions to beef broth, boil hard, simmer and add 1 bottle red cooking wine and boil hard again, simmer.  (the longer and slower the boil the thicker and more flavorful the soup will be)   Serve with Parmesan cheese crisps.

The Immune Response

And yes, this is important to understand. If you are putting something in your body that is not a necessary nutrient, your body is going to protect itself at all cost and attack the foreign matter. In simple terms this is called the immune response. Over time your body is under assault when it is simply looking to be nourished. Are you aware of how many of today's health issues are the result of an auto-immune deficiency? Take some time, educate yourself... and don't just read about it; experience it. Try eating cleaning for 1 week... and report your results here.

Chronic Inflammation

Inflammation is an immune response, repeated over and over and it becomes Chronic Inflammation... which then is no longer a response but a full attack on one's body.  It doesn't have to be this way, you can feel better... you just have to REALLY BE SICK & TIRED OF FEELING SICK AND TIRED.... Feeling this way IS NOT a natural part of the aging process.

However, I respect and fully understand that you cannot begin to believe this until you personally experience it. The opportunity to do so is NOW... the last session being offered before the summer begins is Tuesday, May 10th.

Are you willing to trust yourself to feel better? younger? healthier? There is no perfect time... we make the time. Interested in more details..?

I'm waiting to hear from you. 

Spring is finally here...

Yes! Spring is finally here... and with the gorgeous weather last weekend, I imagine many of you dug out the summer clothes and began "TRYING" them on... were you less than "HAPPY" with the fit? You're not alone. I am now accepting registration for an 8 week session that will begin in mid May and conclude before the start of summer. Call, Text, Email or Private Message me today... seating is limited to provide a more personal customized experience. Grab a Friend and lets do this!

 

Thank you... and the Winner is

Body Be Well Solutions would like to thank anyone who stopped by our booth at the Chamber of Commerce of Tonawanda's Woman's Expo this past Saturday. We would love for you to follow us through our Blog page and/or Facebook. We look forward to working with you!

The inspirational stone winning number is #35.
 

Please contact us to arrange stopping by to your gift basket of Health & Happiness.