Breaking Through the Wall and Seeking a Healthy New Normal?

 

Are you just over the world being turned on its ear? Disillusioned, confused and worried? Wondering who to trust with so much conflicting information about how to maneuver through this pandemic? 

 

Healthy strategies to handle the new normal are based on the foundation for overall well being: emotional, physical, mental and spiritual health. 

Emotional Health

 

Constant worries about an invisible enemy stalking your friends, family and you is exhausting.

 

The continuous need to make difficult decisions, such as the question on whether to send your children to school (assuming schools open in the Fall) is draining. The inability to hug your close friends and family is frustrating. How can you improve your emotional health in the midst of such assaults?

Stressed Woman
Picnic in the park
  • Invest time in positive relationships – have a physically distancing visits at a park (maybe even a picnic in the park!)
  • Call your best friend to let him or her know you love them

 

  • Do things which bring you joy (maybe something creative like painting rocks or silly like dancing in the living room to the tunes from your high school years)
  • Exercise (it can be extremely satisfying to hit a heavy bag, just a thought)
  • Keep a journal – write both what is upsetting you and for what you are grateful
  • Practice mediation – which can help you learn how to still the relentless noise in your mind

 

Physical Health

 

Has it been challenging to leave the comfort of the couch? Does the fridge whisper to you that treats await within?

Does your brain whirl at night when you should be sleeping? Diet and supplements, movement and sleep are the underpinning of your physical health. One being out of balance affects the other. 

 

Couch Potato Dog

Improve the amount and quality of your sleep by:

  • Prioritizing sleep (being in bed) for at least 7 hours a night
  • Creating a nightly ritual
  • Limiting caffeine in the day (from coffee, tea, soda and chocolate)
  • Establishing a meditation habit, which will help you learn how to still your racing thoughts
  • Making your bedroom a sleep haven (a dark, cool, cozy room without your device within)

 

Sleeping Baby and Puppy

Increase your odds of establishing the habit of moving during the day by:

 

2 people hula hooping

  • Finding physical activities you enjoy (gardening, walking the dog, hula hooping)
  • Working out with a buddy (can both take a virtual exercise class together!)
  • Hiring a personal training / a virtual personal trainer
  • Blocking out exercise time in your schedule and keep your date with yourself
  • Eliminating potential obstacles (such as laying your exercise clothing the night before)

 

You are what you eat. Supercharge your health by:

  • Filling your plate and snacking on a wide array of fruits and vegetables
  • Finding inspiration from health food Instagram accounts and trying new recipes
  • Drinking plenty of water (try various infused water, like cucumber mint or strawberry water)
  • Incorporating healthy fats, whole grains and lean proteins in your meal planning
  • Taking supplements to boost your overall health and immune system

 

A healthy plate of food
Frowning face in a cup of coffee

Mental Health

 

How full is your cup today? Do you feel as though you are stretched to your limit? Is the relentless anxiety, overwhelm and fear wearing you down? Is healthy living possible when navigating dark times? How can you improve your mental health when dark thoughts, secret shame and undermining insecurities flood your mind?

  • Talk to a professional (via telehealth visits) about your pervasive worries and learn healthy coping strategies
  • Vent to a good friend about what is overwhelming you right now
  • Avoid toxic people / situations (which may mean limiting watching news programs)
  • Embrace your inner 5 year old and have a royal temper tantrum. Enjoy it to the max and then let it go.
  • Have compassion for yourself and others. The collective is simultaneously experiencing extreme stress. Be kind to all. 

 

Telehealth Visit
Spiritual Health

Spiritual Health

 

Spiritual health is achieved when you feel at peace with life, when you are able to find hope and comfort during dark times. Spiritual health helps you experience life completely. Spirituality is different for everyone. While not everyone believes in the existence of a deity, realizing that you are not the center of everything and focusing on the larger world or universe around you will enhance your spiritual health. Some of the benefits of spiritual wellness are obtaining clarity on self, happiness and purpose, deepened connections with others, experiencing more inner peace, and increasing your resilience.

You can improve your spiritual health by:

 

  • Meditating which allows you to be still with yourself, listening to the quiet voice within
  • Spending time in nature in quiet reflection and thought
  • Being creative, silly, joyful, and spending time exhaling and having fun
  • Performing random acts of kindness and listening with your heart
  • Radical self-care, eliminate toxic influences and relationships and respect the temple which is your body.
Meditation

The four cornerstones of your health are interwoven. One area being unbalanced will negatively impact the others. On the flip side, shoring up a neglected area will positively improve the whole of you. Focusing on the habits which will create a strong and healthy you will offer you the best chance to thrive during this pandemic.

 

To your health.
Dianne Hinton NP, PA, IFM-C

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Thrive In Uncertain Times

In March 2020, governments responded to the rapidly spreading coronavirus by shutting down the world. Schools closed. Non-essential businesses locked their doors. Travel was restricted.

Essential workers (doctors, nurses, grocery store workers, police officers, postal workers, truck drivers) faced exposure while everyone else sheltered at home, either alone or with direct family.  Many workers were furloughed or lost their jobs as bars, restaurants, non-essential retail, hair salons, hotels, and more ceased operation. Others quickly learned the technology required to work remotely.

Closed sign
Woman Working at Home with Kids around her

Many parents of school age children suddenly had to both work from home and homeschool their kids. Many parents have developed a new appreciation for their kids’ teachers!

 

Normal flies out the window and in its place is fear of getting a serious illness, working in a different way or unemployed in an uncertain economy, with children constantly under foot or being completely isolated.

Over the months, the number of cases and deaths have grown. Rapid opening leads to spikes in case, followed by spikes in deaths. 

 

Fear for our physical and economic health plagues us.

 

Can you say stressful?

Handling Emotional Stress

How did you handle the swirl of stress and emotions? Is a newly found passion for baking treats and enjoying those creations helping to sooth the anxiety (emotional eating to the rescue)? Since the gyms are closed, has exercise ceased (motivation to move disappeared)? Have you caught up on all of your favorite shows and discovered a number of new ones (couch potato time)?

 

Having an emotional temper tantrum is a reasonable response to these extraordinary circumstances. Eating without concern for calorie count or health helped many handle the relentless pressure. Cocooning on the couch compensated for the disappearance of their routine.  Watching amusing entertainment provided many the needed escape from the frightening daily reality.

Did emotional eating and other less than healthy coping methods help you to navigate these first few months of living in the middle of a pandemic? Now, over four months later, is the realization that this is our new normal dawning? The understanding is growing that our lives are not being upended for a short stretch, but instead we are in the middle of a marathon.

Baking Cookies

Surviving (Maybe Even Thriving) Today

 

What do we need to do to survive living with this potentially deadly disease in our world and communities for the duration? 

Coronavirus Health Guidelines

Continue Following Health Guidelines

First step, we all need to follow the medical guidelines to wash our hands, wear masks in public and maintain a physical distance from each other to reduce the spread of this virus.

Dust Yourself Off

Second step, time to stop having an emotional temper tantrum and embrace a healthy response to the constant stress, unease, and uncertainty. Don’t strive for perfection or make “a chocolate will never pass these lips again” declaration. Time to pick yourself off the floor and move towards a healthier response.

Moving Matters

 

The goal here is a healthy balance. A funny comedy followed by a dance party in the living room. Want to feel better? Move it! Start or end the day with a gentle yoga routine and/or stretching and/or cardio and/or strength training. There are wonderful online yoga and exercise classes. Many gyms have created virtual exercise classes. Call your gym to see if they have online classes. 

Here are some resource to give you an idea of what can be found to help you get strong, flexible and in shape (let them know that Calmglow told you about them):

Moving Matters

A Little Zen

Moving your body helps release stress and other stress management techniques such as journaling, meditation, and taking a moment to breath deeply are great help towards reclaiming a healthier you. A moment of calm can even help you sleep. And with a solid night of sleep under your belt, you can handle so much more!

You Are What You Eat

 

Next we turn our attention to what’s cooking in the kitchen. After all, food is the foundation of our health.

 

Getting creative in the kitchen

One of the benefits of working remotely is that we have more time to spend in the kitchen creating tasty, healthy food. While many turned to experimenting with baking and desserts when the lockdowns began, let’s now challenge ourselves to make delicious, healthy, comfort food. The Mediterannan Diet is one of the healthier diets with an added benefit that it is not based on elimination of a category of foods, such as carbohydrates.

The Mediterranean diets incorporated the traditional foods enjoyed in the countries bordering the Mediterranean Sea: Spain, France, Monaco, Italy, Slovenia, Croatia, Bosnia and Herzegovina, Montenegro, Albania, Greece, Turkey, Syria, Lebanon, Israel, Egypt, Libya, Tunisia, Algeria, and Morocco. While most are more familiar with the foods of France, Greece, Italy and Spain, there is inspiration to be found from each country: Morrocan Tagine, Turkish Chicken Kebab, Lebanonese shawarma bowls and more.

When you are planning your cooking adventure, think about adding a rainbow of color to your plate: red peppers, purple cabbage, orange sweet potato, green broccoli, and yellow squash.

You can make your diet more Mediterranean-style by:

 

  • eating the rainbow of color of fruits and vegetables (organic, if possible)
  • eating whole grains and legumes 
  • eating lean proteins (fish, chicken, plant-based)
  • eating less meat and dairy products
  • choosing healthy fats, such as olive oil and nuts

 

To enhance the flavor of your meals (and the fun of your culinary adventure), add fresh herbs and spices. A tip: before starting on this kitchen adventure, purge your spice cabinet of old spices. Spices lose their flavor as they age.

 

A tip: watch your portion sizes. Too much of even a good thing can undermine your efforts.

A Mediterranean Feast

 

You have finished with your emotional temper tantrum. You are shaking your tail feathers, finding zen moments in the midst of COVID chaos, and dining on delicious (maybe even homemade!) dishes. One more area to improve: the home in which you are sheltering-in-place.

 

Pictures of rooms in a home

Make Your Home A Comfortable Nest!

Surround yourself with the objects that bring you happiness. Clear the clutter and the chaos. Play music that brings you joy or soothes your soul. Fill a vase with fresh flowers. Diffuse citrus, floral or spicy oils. Open the windows. Put a bowl of summer fruit on the kitchen table. Chill a pitcher of water with slices of cucumbers and mint to enjoy when the temperature rises. Toss a soft throw over the back of the sofa so you can wrap yourself in warmth on a cool morning. Place twinkle lights inside to enjoy once the sun sets.

 

Your home is your sanctuary and now you are spending more time there than usual. Make it a place you hate to leave.

Do not plan to change everything at once. Let go of your emotional temper tantrum. Make changes to bring balance back. Consistent, small steps create huge improvements. Create the health lifestyle that supports you during this new normal. 

 

To your health.

Dianne Hinton NP, PA, IFM-C

 

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5 Lifestyle Pillars For A Vibrant Life

 

With the news and social media feeds filled with stories of mounting cases of COVID-19 and staggering numbers of daily deaths caused by this virus, feelings of fear and dread are a reasonable response. To combat the paralysis of overwhelm and despair, arm yourself with the knowledge to improve your immune system and overall health, and implement the 5 lifestyle pillars for a vibrant life.

In an earlier blog, we focused on the recommended supplements that could help most everyone boost their immune system and which could help prevent becoming infected and could lessen the severity of the disease.

 

This blog will focus on how to take charge of your health by focusing on improving these 5 lifestyle pillars.

 

Bag of Groceries

Nutrition:

As Anthelme Brillat-Savarin wrote in 1826 in Physiologie du Gout, ou Méditations de Gastronomie Transcendante: “Dis-moi ce que tu manges, je te dirai ce que tu es.” [Translation: Tell me what you eat and I will tell you what you are.]

 

The modern saying is: “You are what you eat.” So what should you eat to support a vibrant life and to boost your immune system?

Fruits and Vegetables

Eat a rainbow of fruits and vegetables. The colors of the food rainbow are red, purple/blue, orange, green, and white/brown. The reason to eat the variety of colors is because each color has its own unique disease fighting properties.  Each day have 9-13 servings of a colorful variety of fruits and vegetables to obtain a wide array of phytonutrients to boost gut microbiome.

Fruits and Vegetables at a market
Beans and Whole Grains - Fiber

Dietary Fiber

Years ago, many a grandmother advised her grandchildren to eat more roughage. Roughage is what we call fiber, the indigestible part of plant food, the soluble and insoluble fiber. Those grandmothers were wise women. A high-fiber diet has many benefits: helps maintain bowel health and normalizes bowel movements, lowers cholesterol levels, helps control blood sugar levels, and helps maintain a healthy-weight. Consume a minimum of 28-35 grains of fiber daily, preferably from whole foods.

Probiotics

Probiotics are live bacteria that provide health benefits when consumed in adequate numbers.There are two ways to get more good bacteria into your gut: fermented foods and dietary supplements. The most common fermented foods that naturally contain probiotics, or have probiotics added to them, include yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread and some cheeses. Probiotics can help balance the friendly bacteria in your digestive system, prevent diarrhea, boost your immune system and reduce belly fat.

Probiotic Food

 

In addition to eating a rainbow of color fruits and vegetables, high fiber foods and probiotics, avoid foods high in saturated fat, added sugars and salt, which are known to negatively impact your immune system.

 

Images depicting ways to reduce stress

Stress Reduction and Stress Management

Even before our lives were upended from COVID-19, many Americans reported living with moderate to high levels of stress on a regular basis.  While stress may be unavoidable, it can be managed. Small changes in your responses to stress can improve your resilience. When you find your shoulders up at your ears and your jaws clench, lower your shoulders, loosen your jaw and try one (or all!) of these stress reducers:

 

  • Take deep breaths, center yourself and visualize yourself somewhere which brings you joy (a mountain meadow, a window overlooking the beach or an amusement park).
  • Take a walk outside or put on fun music and dance. 
  • Grab a piece of paper and write down something for which you are grateful.
  • Pause and consider if this is something you will even remember five years from now. 
  • Call a friend and catch up.
  • Do something creative (write, draw, knit, cook, color).
  • Watch a funny movie and laugh without restraint. 

 

Figure sleeping

 

Sleep:

Deep, restful sleep for seven to eight hours daily is extremely important for optimal health. Sleep is as essential as food and water for survival. During sleep your brain stores new information and your body repairs your cells (that’s why it is called beauty sleep!). 

 

Practice good sleep hygiene: keep a regular sleep schedule, turn off all screens (phones, TVs, etc.) and keep devices out of your bedroom while sleeping, and make sure your room is a cool, quiet and dark place.

 

Figures depicting various exercises

 

Exercise:

 

Our bodies are designed to move, not sit at a desk all day and on the couch all night. Figure out what you enjoy doing from running miles to walking blocks to swimming in the ocean or backyard pool to having a dance party with your kids to weeding and planting in your garden. If you enjoy the activity you’re most likely to spend time doing it! A wide variety of exercise options can be found on the internet. Try something different: yoga, pilates, zumba, or crossfit.

 

Image depicting various types of social connection

Social Connection:

Humans are social creatures. While we may be physically distancing right now, we need to still have social connections. Have fun with those sheltering in place under your roof. Walk around the block and wave at neighbors (while maintaining a safe distance). Visit those who are isolated at home by talking through a window so as to keep a safe distance. 

 

Think of other ways you can use technology to maintain human connection during this time of social distancing. While social media can help keep tabs on friends, make an effort to also call friends and family. Set up a Zoom happy hour with your bookclub. Arrange a video conference with far flung family members for a visit. Play multiplayer video games with friends from near and far. 

 

A vibrant life is built on a foundation of these 5 lifestyle pillars. Dial in your diet, stress, sleep, exercise and social connections and you will be on the path to optimal health and wellness.

 

To your health.

Dianne Hinton NP, PA, IFM-C

 

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REDUCE YOUR STRESS & BOOST YOUR IMMUNE SYSTEM

 

Researchers have confirmed that stress can negatively impact your immune system. To fully understand how stress affects your immune system, let’s explore how your immune system works, what happens to your bodies when it’s stressed, how to manage stress and how to boost your immune system.

 

Immune System

 

Immune System

 

 

The immune system is your body’s defense system and essential to your survival. To function properly, your immune system must detect invaders, such as viruses, and distinguish them from your own healthy cells. 

Immune System

 

 

Parts of the Human Immune System

Mucous Membranes:

Mucous membranes secrete mucus, which has protective antibodies. Mucous membranes are in the areas which are prime entry points for invaders: mouth, nose, eyelids, windpipe, and lungs. 

 

Tonsils:

Your tonsils stop invaders entering your body through your mouth or your nose as they contain a lot of white blood cells responsible for killing germs.

 

Lymphatic System:

Your lymphatic system is a network of vessels and nodes that transports and filters lymph fluid containing antibodies and white blood cells.

 

Thymus:

Some of your white cells mature in the thymus.

 

Lymph Nodes:

Lymph nodes are where white blood cells sample information brought in from your body. If they recognize invaders, they will eliminate the invaders.

 

Spleen:

Your spleen processes information from your bloodstream. White blood cells are enriched in specific areas of the spleen, and upon recognizing invaders, they will respond accordingly.

 

Bone Marrow:

 

Your bone marrow contains stem cells that can develop into white blood cells that are important first-line responders to infection.

 

Key Player in the Immune System

White Blood Cells:

White blood cells are on constant patrol, looking for invaders. Once an invader is found, the white blood cells eliminate it. White blood cells also remember each novel invader encountered, so as to more quickly eliminate future attacks by that invader.

Supporting Players: 

 

Skin:

The skin is usually the first line of defense. Skin cells produce important antimicrobial proteins. In addition to the mucous membrane, tears and saliva protect your body where there are openings in your skin as they contain an enzyme that breaks down the cell wall of many bacteria.

 

Lungs:

In addition to enabling us to obtain needed oxygen and getting rid of carbon dioxide, our lungs have an important immunity role.  Mucus is secreted which keeps the airways moist and traps unwanted particles that have been inhaled. The lungs remove unwanted debris by either sending it to the gut or coughing it out. The lungs also contain specialized white blood cells that destroy foreign particles in the lungs. 

Digestive Tract:

Your gut has to deal with the pathogens in everything you ingest.

Innate immunity

We are all born with some level of immunity, such as skin and mucous membranes. If an invader manages to dodge the innate immune system, adaptive or acquired immunity kicks in.

Adaptive (acquired) immunity

 

This develops as we go through life. As we are exposed to diseases or get vaccinated, we build up antibodies to different invaders. An immunization introduces weakened invaders in such a way that we do not become sick but still produce antibodies. Because your body saves copies of the antibodies, it is protected if the threat should reappear later in life.

 

White blood cell 600 x 600
MInd Body

 

Mind-Body Connection with Immune System

Do different mental states affect how our bodies function? Emerging evidence is supporting a mind-body connection. In recent years, research has suggested that emotions like stress and worry, when they persist long-term, can negatively affect our immune system. As seen in research with college students, chronic feelings of stress reduce our immunity.

 

Driving in a storm 300 x 600

The Good, the Bad and the Ugly of Stress and Cortisol

When you hear the word stress, do you think all stress is bad? Stress can be good.  Examples of good stress include physical stress on muscles or your vascular system when exercising, alertness in response to psychological stress such as taking an exam or pay attention to driving during bad weather.

 

One of the main hormones released under stressful conditions is cortisol. Cortisol mobilizes a “fight-or-flight” mode, increasing blood pressure and heart rate. 

 

When your body encounters an invader, your immune system responds. Part of this response causes inflammation, which is often a good thing (it means your immune system is working). Another interesting property of cortisol is that it acts as an anti-inflammatory signal, meaning that it acts as an “off switch” for your immune system’s inflammatory response.

 

Having cortisol turn off your immune system in response to a short-term issue, say being chased by a saber-toothed cat or taking a final exam, is good. The problem arises when chronic stress becomes your norm.

 

If you are stressed for a long time, your body never gets the signal to return to normal functioning. This can weaken your immune system, leaving you more vulnerable to viral infections and frequent illnesses. Your regular vaccines will not work as well if you have chronic stress.

 

Stress 600 x 600

 

How Chronic Stress Affects Your Immune System

Chronic stress can negatively impact many of your body systems, from muscular to cardiovascular. Researchers have found evidence that 75% to 90% of human disease is related to chronic stress and inflammation. While short term suppression of the immune system is not dangerous, chronic suppression leaves the body vulnerable to infection and disease. For a vaccine to work, there needs to be both antibody and virus-specific white blood cell response. Changes in the immune response by chronic stress can negatively impact both antibody and white blood cell response to viral vaccines.

 

Boost Immune

Ways To Boost Your Immune System

  • Stress reduction: Practice stress reduction strategies regularly.
  • Sleep: Practice good sleep hygiene and maintain consistent sleep hours.
  • Exercise: Moderate, regular physical activity helps to boost immune system function by raising levels of infection-fighting white blood cells and antibodies, increasing circulation, and decreasing stress hormones. 
  • Nutritious foods: Eat plenty of fruits and vegetables. Include fermented vegetables or other probiotic-containing foods.
  • If you smoke, stop smoking.
  • If you drink alcohol, only drink in moderation.
  • Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
  • Take the appropriate supplements for your body. A functional medicine practitioner can help you identify the supplements you need.

 

 

 

Stress Reduction Strategies

  • Exercise regularly
  • Reduce or eliminate caffeine
  • Aromatherapy
  • Keep a journal
  • Spend time with friends, family, and pets
  • Laugh daily
  • Deep breathing, meditation, yoga
  • Take a bubble bath or sauna
  • Get a massage
  • Set boundaries and say no
  • Listen to music
  • Be creative
  • Talk with a therapist

 

Reduce Stress in Mind & Body 600 x 600

 

Understanding the role chronic stress plays in compromising your health should inspire you to take charge in lowering your stress. Find the stress-reduction strategies which work for you and employ them daily. Implement the steps to boost your immune system. Your future self will thank you.

 

To your health.

 

Dianne Hinton NP, PA, IFM-C

 

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Super Smoothies

Smoothies are ubiquitous and can be a healthy meal replacement. They can be found at fast-food restaurants, airports, malls, grocery stores and more.

Are all smoothies created equal? Not at all.

 

The smoothies found at fast-food establishments contain ingredients such as artificial flavors, cellulose powder, sugar, and modified food starch. Smoothies created at juice bars or establishments known to be healthier are better than those found at fast-food if you order carefully (such as adding organic fruits and vegetables and avoiding additions such as ice cream, frozen yogurt or sherbet).

 

Chemicals in test tubes

The best smoothies meal replacements are those made at home and can help make “food as medicine” delicious and nutritious. Why? You know what ingredients are in your homemade smoothie and can add herbs and spices, whole fruits, seeds, and other ingredients to increase the anti-inflammatory and anti-oxidation properties, and provide other health benefits. 

Smoothies are simple to prepare at home. Here is Calmglow’s Super Smoothie recipe.

Ingredients and equipment

  • Blender
  • Spice grinder (coffee grinder used solely for grinding spices and seeds)
  • Cheesecloth and Kitchen twine or spool of thread for sewing or a tea ball
  • 2 quarters cold tap or spring water
  • Herbs and spices (personal preference combination of the following):
    • Two tablespoons of Gotu Kola leaf  
    • Two tablespoons of lemon balm leaf  
    • Two tablespoons of dried hawthorne 
    • Two tablespoons of dried elderberries  
    • Two tablespoons eluthero (Elutherococcus senticosus or Siberian ginseng) 
    • Two tablespoons of white willow bark 
    • One tablespoon powdered ashwaganda root 
    • One tablespoon powdered shatavari root  
    • One tablespoon slippery elm bark powdered 
    • One tablespoon of fresh rosemary chopped 
    • One teaspoon of fresh ground turmeric  
    • One-half teaspoon of fresh ground cinnamon or cinnamon stick
  • Tea (one of the following: Green tea, Nettle tea, Licorice tea, Detox tea or Herbal tea)
  • Three-quarters cup of organic berries or one-half cup of  organic berries and one-quarter cup other organic whole fruit (pineapple, banana, peach, melon, pear, mango or organic, unsweetened applesauce)
  • Two-four oz of chilled, pomegranate juice, unsweetened purple grape juice, acai juice or other “just” juice (preferably organic)
  • One to two tablespoons of whole golden flax seeds (not brown, which are bitter), ground in the spice grinder
  • Protein (two tablespoons or recommended portion of whey, pea or rice protein powder, or one-half cup of non-dairy yogurt or kefir, or whole oats soaked in non-dairy milk overnight in the refrigerator)
  • Recommended portion of PhytoGanix
  • ¼ cup of crushed ice, if you like your smoothie cold

 

Equipment and Ingredients for super smoothie

Healing Sachet

Adding a Healing Sachet to the brewed tea will accentuate the anti-inflammatory and anti-oxidant properties in the smoothie, balance blood sugars, offer adrenal gland support, and positively affect the ability of your body to heal and rejuvenate.  A Healing Sachet is created by cutting a square of the cheesecloth, adding your personal preference herbal and spice combination from the list above, and tying it together with kitchen twine or thread or putting the herb/spice/tea blend in a tea ball.

 

If you are using loose tea leaves, add 4 tablespoons of tea leaves to the Healing Sachet.

Directions

Healing Sachet tea liquid is made by adding the Healing Sachet (and 4 tea bags, if not using loose tea leaves in the sachet) to two quarts of hot water. Simmer in two quarts of hot water for 10-15 minutes then cover and turn off the stove and allow it to cool 20 minutes or so. Strain and discard the loose tea. Store in the refrigerator. This stays good for a week to ten days. 

 

Change the flavor of the Healing Sachet liquid by changing the tea and/or spice/herb combination, which will add taste variety to your smoothies.

 

Use 4-6 oz. of the chilled Healing Sachet liquid for your smoothie. Place it in a blender. 

 

To the blender add the juice, berries or fruit & berries, ground flax seeds, protein, Phytoganix, and crushed ice (if using). 

 

Blend until it is of the right consistency for you. 

 

Enjoy!

 

To your health.

Dianne Hinton NP, PA, IFM-C

Berry Smoothie
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Food: The Foundation of Health

The link between what is consumed and health has been known since at least 1826 when Anthelme Brillat-Savarin wrote in Physiologie du Gout, ou Meditations de Gastronomie Transcendante: “Dis-moi ce que tu manges, je te dirai ce que tu es.” [Translation: Tell me what you eat and I will tell you what you are.]

 

Such a simple thought: You are what you eat. The question then is: What to eat? 

Mediterranean diet

Here are the top-rated diets per U.S. News and World Report:

  1. Mediterranean Diet
  2. (tied) DASH and Flexitarian Diet 
  3. Weight Watchers Diet
  4. (tied) Mayo Clinic Diet, MIND Diet, and Volumetrics Diet
  5. TLC Diet
  6. (tied) Nordic and Ornish Diet

Most of the above diets recommend eating lots of vegetables, fruits, whole grains, lean protein and low-fat dairy and limited/avoiding processed foods, saturated fats, soda, and sweets/sugar.

 

Is there scientific research which shows the direct health benefits of eating such diets?

Scientific Research on Diet and Chronic Diseases

 

The food and drinks we consume affect the trillions of cells in our bodies. Observational data from numerous studies suggests that consuming too many calories and low-quality food is correlated with an increased risk of getting a chronic disease, such as cancer and diabetes. Yet, there are many challenges to creating a study in which a the results will uncover a diet which directly causes health benefits which results in lower the risk of chronic disease.  

 

Chronic diseases develop over years and are affected by many lifestyle and genetic factors.  Teasing out specific risk factors which lead to illness is complicated by the difficulty of isolating each specific strand from the tapestry of environment, diet, exercise, genetics, and more. A recent study which utilized the scientific gold standard of randomized controlled trials (in which the specific variable being tested can be isolated) was the 2013 Mediterranean Diet study. This study’s findings uncovered a diet which directly caused health benefits. As reported in the 2018 NPR article (https://www.npr.org/sections/health-shots/2018/06/13/619619302/errors-trigger-retraction-of-study-on-mediterranean-diets-heart-benefits),  the New England Journal of Medicine retracted the 2013 Mediterranean Diet study results due to errors in the randomization of the participants.  

 

Does such retraction mean there are no health benefits associated with eating the Mediterranean diet? Other studies have shown a correlation between people eating this diet and having a lower risk of a number of health concerns, but not able to claim this diet is the direct cause for the health benefits.

Best Diet for Everyone

Is there a best diet for everyone? 

U.S. News and World Report (https://health.usnews.com/best-diet/best-diets-overall) reviewed 35 of the current, popular diets with input form a panel of health experts and ranked them.  To be top-rated, a diet had to be relatively easy to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease. 

Mediterranean Diet Pyramid
doing research
confused person

How to find the best diet for me?

 

By working with a functional medicine practitioner to identify underlying food allergies, intolerances and sensitivities, and analyze what is too low or too high in your system, and create the best, individualized program for you.

 

To  your health.

 

Dianne Hinton NP, PA, IFM-C

Best Diet For Me

If a diet is best for everyone, does that mean it would be the best diet for me? 

 

Maybe.

While the Mediterranean Diet or any of the other top-rated diets are good places to start, the best diet for each individual is distinct to each person.  For example, while strawberries are a healthy fruit for most, someone with a food allergy or sensitive to strawberries should not eat strawberries.

 

 

Dianne Hilton Bio Card

What our
patients
are saying

Always get clarity and understanding…

Dianne has always help me understand the complicated issues of hypothyroidism, understanding the symptoms and long term effects. She has helped with my dietary needs and overall well being. Highly recommend if you are still feeling the symptoms even if your on traditional medications.

—- MC

The best part of talking with new patients…

I have worked with Dianne Hinton at Calmglow for 4 years. I receive calls from new patients every day. I think the best part of talking with new patients is that I give them the knowledge and hope in knowing that I–like all of Dianne’s staff–was her patient before her employee. I think that says a lot about Dianne as a practitioner. She is very compassionate and caring towards each individual patient.

— Cindy Toste

Diane Hinton saved my life!

After over a year of traditional doctors misdiagnosing and mistreating my illness, Diane immediately got it right. She identified the root cause of my illness, and I went from being chronically ill to healed and healthy in less than a year. Diane listens to and cares for her patients like no one I’ve ever known. I highly recommend her for diagnosing the true health issues, rather than just treating your symptoms.

— Sarah Hayes

My husband and I just love Calmglow …

Just what is Functional Medicine?  Simply put…. I call it getting to the “cause” of a health issue. Rashes, High Pressure, Arthritis, Obesity, Insomnia, and Fatigue are a few of the issues she’s helped us with.  But what I really like best is; she doesn’t say “here, take this pill” and it’ll “treat the symptoms”.  She treats the “cause” of those symptoms so they truly go away without requiring “pills”.  Our bodies are healing, and the we feel we’re the healthiest we’ve been in a long time! What we’ve discovered about the manner in which our bodies “had been” functioning previously, from the in depth tests she recommends, was pretty astounding. We’ve learned so much since starting to see her as our practitioner, I would never choose to go back to an Allopathic doctor!