Strength Training and Cardiovascular Health

bigstock-Gym-woman-strength-training

Strength Training and Cardiovascular Health information from Discover Strength

This post is from  Discover Strength  a premier personal training gym. They focus on science-based strength training with time-efficient affordable workouts. Dr. Katie trains with them and absolutely loves it. Check this article out about how strength training can not only improve your fitness, but your cardiovascular health as well.

It is well established that aerobic exercise increases the elastic properties of the arteries.  This is a very positive adaptation as the compliance of our blood vessels plays an important role in predicting cardiovascular events.

Until recently, physicians and researchers assumed that intense resistance training reduces the compliance of our major blood vessels; of course, this is a bad thing as increased “stiffness” of the blood vessels predisposes us to cardiovascular disease.  However, very little research has existed to support this contention.  Authors of a recent research study published in the Journal of Hypertension (February 2014) sought to determine the impact of long-term, intense strength training on arterial “stiffness.”  The researchers concluded,

“Long-term intense resistance training in men decreased aortic stiffness… and preserved cardiac structure/function when compared with well matched untrained healthy controls.”

This important study contributes to the growing body of literature that represents a paradigm shift from defining the benefits of resistance exercise as increased muscle strength, bone health, and body composition, to a more robust profile of cardio-metabolic health benefits.   Indeed, “strength training” is more properly coined, “resistance exercise.”

  • It is well accepted that aerobic exercise increases the elastic properties of central arteries (elasticity in our vessels is important in preventing cardiovascular disease!)

  • The research and/or opinions on whether or not strength training is good or bad for the elasticity of our vessels is mixed (and much of the thought is that strength training REDUCES elasticity AKA “compliance” of the vessel… and this is why many cardiologists have been anti-strength training. This was a longer term study with trained runners and trained strength training subjects (and the strength training group had to have been strength training 5 times per week!)… The researchers even speculated that half of the strength training participants were on steroids! Subjects were in their mid-30’s.

human-heart

  • Endurance running led to improvements in vascular function – “We confirmed that long-term endurance training is associated with the classical cardiovascular and hemodynamic adaptations and with decreased aortic stiffness.”
  • Main finding:  Our main finding was that long-term intense resistance training men presented decreased aortic stiffness (PWV values similar to endurance runners) and lower cAP, a trend to longer T1 and Trw, normal central aortic pressures, and preserved cardiac structure/function when compared with well matched untrained healthy controls.
  • In conclusion, besides the benefits of improvements in the musculoskeletal functions, it seems that long-term IRT is not associated with detrimental effects on central artery elastic properties or wave reflection or cardiovascular structure and function of healthy individuals.

bigstock-Gym-woman-strength-training

Take home message in simplest terms:

It has long been assumed that intense strength training over a long period of time has a negative impact on artery/vessel elasticity and function (this is a bad thing). However, the results of this study show that intense strength training actually improves elasticity (i.e. Decreased aortic stiffness) in healthy adults (a good thing!).

Vitamin D Part 1 – Mood. Energy. Immune System.

Vitamin D, mood, depression, anxiety, sunshine

Vitamin D, mood, depression, anxiety, sunshine

Levels of Vitamin D affect your mood, energy, and immune function.

As summer comes to an end so do our days of sunshine and Vitamin D up here in Minnesota. But no longer are the days where bone health is the only focus for vitamin D.

Do you ever feel sad, un-motived, or unable to enjoy the things you love for weeks or months? Depression and mood disorders have many different causes, but one place to look is at your vitamin D, or lack there of.

It is estimated that 1 billion people worldwide are deficient in vitamin D. Rates of deficiency in the US are on the rise. An NHANES study showed that about 40% of Americans have a subclinical deficiency and 30% are deficient. Only about 20% of Americans have sufficient vitamin D levels.

salmon, omega-3, healthy fat, nutritious, vitamin A

The skin is able to convert ultraviolet rays into vitamin D, but we cannot produce enough vitamin D from sunlight at latitudes above 42 degrees N most of the year. Minnesota is at 46 degrees N latitude. I’m sure you can do the math. This is especially important because it is not commonly found in foods. There are 2 forms of vitamin D in our diet – D2 (ergocalciferol) is in plant sources (mushrooms treated with UV, fortified cereals) and D3 (cholecalciferol) from animal products (fatty fish, eggs from chickens fed vitamin D).

Lack of sunlight exposure, over 65 years old, dark skin, certain medications, obesity, sedentary lifestyle, and a baby exclusively breastfed without vitamin D supplementation can increase your risk for D deficiency.

Signs your Vitamin D might be low:

  • Depression
  • Throbbing bone pain – symmetric lower back pain, pelvis, legs
  • Muscle aches
  • Muscle weakness
  • Chronic fatigue
  • Depression
  • Chronic fatigue syndrome
  • Fibromyalgia
  • Pain with pressure over sternum or tibia
  • Headaches
  • Fatigue

How does vitamin D affect my body?Vitamin D, immune, diabetes, lung health, cardiovascular

Vitamin D has a clear association with bone density, but there are numerous other disease processes that are affected by vitamin D. Studies show a relationship between D deficiency and autoimmune conditions like type 1 diabetes, multiple sclerosis, and rheumatoid arthritis. Cancer (colon, breast, prostate, and pancreatic), high blood pressure, coronary artery disease, obesity, type 2 diabetes, and neurodegenerative disorders are also linked with D deficiency just to name a few. [2] Part 3 will cover the immune system in more detail.

Does vitamin D affect my mood?

Your mood can also be impacted by your vitamin D status. More research is needed to better understand how, but studies have revealed that low vitamin D levels are more prominent in those with depression. [3]

Another study showed an improvement in scores on the Becks Depression Inventory II, 3 months after high dose vitamin D treatment compared to those without vitamin D treatment. [4] This indicates that vitamin D can be helpful for those with depression.

Those suffering from fibromyalgia often have symptoms of anxiety and depression. One study looked at vitamin D levels in those with fibromyalgia and how it is connected to depression and anxiety. They found that patients with vitamin D deficiency scored higher on Hospital Anxiety and Depression Score (HADS). However, they did not notice a relationship between vitamin D status and musculoskeletal symptoms of the disease. [5] So while vitamin D may not reduce the pain associated with fibromyalgia, it can improve your mood.

Therapy, mental health, homeopathy, depression

 

Mood disorders and vitamin D were reviewed by the Journal of Midwifery Womens Health. They found that premenstrual syndrome (PMS), seasonal affective disorder, non-specified mood disorder, and major depressive disorder in women were associated with low levels of vitamin D in various studies. [6] Researchers looked at 6 women with low levels of vitamin D. They were evaluated with the Beck Depression Inventory (BDI) before and after vitamin D supplementation. Their levels of vitamin D increased while their BDI scores decreased significantly by an average of 10 points. While this was a small population, it showed that vitamin D can reduce symptoms of depression in females with low vitamin D levels.

 

There seems to be a clear association between vitamin D and mood disorders, especially in those who are deficient. When was the last time your vitamin D was tested? I frequently recommend a simple blood test for patients to evaluate their vitamin D status.  This is important to establish a safe dosage of vitamin D. Vitamin D is fat soluble; therefore high doses are not needed long-term and can become harmful if taken too long. There are many health benefits to take vitamin D, but it is important to consult with a qualified health professional whenever beginning a new supplement regimen.

 

Katie Corazzo, naturopath, naturopathic doctor, holistic, homeopath

As a Naturopathic Doctor in the Twin Cities (Edina and Woodbury), I frequently test blood levels of Vitamin D. Call or schedule online if you are interested in testing your vitamin D levels and to better understand an appropriate protocol for your health.

 

 

References:

  1. Priemel M., von Domarus C., Klatte T.O., et al:  Bone mineralization defects and vitamin D deficiency: histomorphometric analysis of iliac crest bone biopsies and circulating 25-hydroxyvitamin D in 675 patients.  Journal of Bone and Mineral Research305-312.2010;
  2. Cianferotti, L., Marcocci C.: Subclinical Vitamin D Deficiency. Best Practice & Research Clinical Endocrinology & Metabolism. V 26, issue 4. 2012.
  3. Vitamin D deficiency and depression in adults: systematic review and meta-analysis.
Anglin RE – Br J Psychiatry – 01-FEB-2013; 202: 100-7
  4. The effect of 2 different single injections of high dose of vitamin D on improving the depression in depressed patients with vitamin D deficiency: a randomized clinical trial.
Mozaffari-Khosravi H – J Clin Psychopharmacol – 01-JUN-2013; 33(3): 378-85
  5. Vitamin D deficiency is associated with anxiety and depression in fibromyalgia.
Armstrong DJ – Clin Rheumatol – 01-APR-2007; 26(4): 551-4
  6. Vitamin D and mood disorders among women: an integrative review.
Murphy PK – J Midwifery Womens Health – 01-SEP-2008; 53(5): 440-6

5 Foods Needed To Balance Your Hormones

Hormones, bloating, constipation, cramping

Did you know that your diet can impact your hormones?! And I am not just talking about hormones like estrogen and testosterone, this includes thyroid and adrenal hormones too. The thyroid produces T3 and T4 to help regulate your metabolism. The adrenals are responsible for dealing with stress (cortisol) and blood pressure (aldosterone), but they also produce progesterone, DHEA, testosterone, and estrogen. A poor diet, stress, lack of sleep and a sedentary lifestyle can cause your endocrine system to be off balance.

Hormones, bloating, constipation, cramping

Why do I feel…?

  • Tired and unmotivated?
  • Easily overwhelmed?
  • Sleepy after lunch?
  • Very sensitive to cold or hot?
  • Dizzy when going from sitting to standing?
  • Stressed? (doesn’t everyone?!)
  • Insomnia or un-refreshing sleep?
  • Like you can’t kick your carb cravings

Do you ever notice…

  • Excess hair falling out?
  • Weight gain around your abdomen?
  • Heavy or painful menses?
  • PMS?
  • Irregular cycle?
  • Hot flashes?

If you answered “yes” to 3 or more of the items listed, your hormones could use a nutritional boost! Here is the list of foods that help support your ovaries, adrenals, and thyroid.

Broccoli, detox, health, resolution, weight, hormones

  1. Broccoli and his cruciferous cousins.

Your liver is the powerhouse behind all hormones, working behind the scenes to allow your hormones to express themselves when needed. Your liver also has to power through junk like sugar, processed foods, toxins, alcohol, excess fat, and even medications. Our liver needs all the help it can get and cruciferous veggies, also known as Brassica, are just the answer.

Broccoli and his other green friends contain sulphur compounds that support the detoxification pathways and fat metabolism. Glucosinolates which are metabolized to form  indole-3-carbinol or I3C and DIM in theses green veggies may help also prevent cancers like breast, cervical, colon, and prostate. But, not only are your liver and endocrine systems supported by these veggies, your bones benefit from the calcium and they lower homocysteine levels to protect your heart. Wow! So, which veggies do you need to include in your diet? Swiss chard, cabbage, brussels sprouts, cauliflower, watercress, radish, rapini, arugula, spinach, turnip, kale, and bok choy.

Tip: Cook them to destroy goitrogenic effects that can slow down an already sluggish thyroid. See this veggie recipe and this one too.

Seaweed, nutrition, health, hormones

  1. Seaweed

For those of you in Minnesota, I am not talking about the seaweed at your nearest lake. This is seaweed from the ocean that you might find wrapped around your favorite sushi roll, seaweed salad at a Japanese restaurant or in one of my favorite snacks – roasted seaweed.

Thyroid hormones production requires iodine and seaweed is very high in iodine. A deficiency can cause thyroid problems, goiter, and stunted growth in children.

Tip: Iodized salt and fish also contain iodine. Do not take an iodine supplement without checking with your doctor first.

Brazil Nuts, thyroid, selenium

  1. Brazil Nuts

6-8 brazil nuts (1 oz) provide 10x the Recommended Dietary Allowance (RDA) for adults. Wow! But, why is selenium so important?

Remember our friend iodine from #2? Selenium helps attach iodine to the thyroid hormones. The thyroid has the highest concentration of Selenium in all the organs in the body. Selenium also protects the thyroid and aids in thyroid hormone metabolism. Anti-body (anti-TPO) levels in those with Hashimoto’s disease have been improved with Selenium supplementation as well.

Tip: You can also find our friend and antioxidant, Vitamin E in brazil nuts. 4 nuts per day is plenty.

PCOS, infertility, citrus, health

  1. Citrus fruits like oranges, lemons, and grapefruit.

Stress on your body triggers the adrenals to produce more cortisol. This is caused by  emotional (work, relationships, worry, anxiety, etc) or physical stress (illness, injury, exercise), lack of sleep, caffeine, and alcohol.

When there is excess or chronic stress, cortisol and sex hormones (estrogen, testosterone, progesterone) become imbalanced. Adrenal hormone imbalances can also contribute to weight gain, osteoporosis, weakness, weakened immune function, and irregular menses.

So, why citrus fruits? The adrenal glands and brain have more vitamin C than any other tissue in the body. During stress more vitamin C is used or lost. See the correlation between stress – lower vitamin C – greater susceptibility to infections? Citrus fruits, especially oranges are known for their high concentration of vitamin C.

Tip: eat the whole fruit including the skin (not the peel, but the fibers around the pulp) to gain the most nutrients and fiber from your fruit.

Diet, protein, PCOS, infertility, acne

  1. Protein

More protein and less sugar! The adrenal glands help with blood sugar regulation. When your body is stressed it makes more glucose (sugar) to give your body the energy it needs to cope with the stress. Because you already have enough glucose, you do not need to consume more, but need protein for energy. In fact, consuming too much sugar during times of stress puts even more stress on your adrenals, not to mention the rest of your body. Think about it…excess stress –> poor dietary habits and more sugar –> weight gain –> more stress. Stop the cycle by cutting out the sugar and increasing your protein intake.

Tip: Protein includes animal protein, but also beans, lentils, veggies like spinach, nuts, and seeds.

Thank you for reading and we wish you balance in your life and your hormones!

~ Dr. Katie Corazzo

Katie Corazzo, naturopath, naturopathic doctor, holistic, homeopath

Nutrition is essential to our health. If you continue to have hormonal imbalances and would like to seek out natural therapies with naturopathic medicine, call your local Naturopathic Doctor or Dr. Katie for a complimentary 10 minute consultation. She practices in Edina and Woodbury Minnesota, but patients come from all over the twin cities. Dr. Katie uses alternative medicine and holistic care to uncover the root cause of imbalance. We hope to hear from you soon! 612-564-2218

References:

  • http://www.ncbi.nlm.nih.gov/pubmed/23046013
  • http://www.ncbi.nlm.nih.gov/pubmed/10403185
  • http://chealth.canoe.ca/channel_section_details.asp?text_id=4635&channel_id=44&relation_id=48472
  • http://lpi.oregonstate.edu/infocenter/phytochemicals/i3c/

14 Ways to Tip the Scale Back to Your 20s!

tips for a healthier lifestyle

The New You Just Ahead

Did you make a resolution to start a healthier lifestyle? Do you feel overwhelmed with the information out there? Are you ready to start feeling better with a few simple changes? Do you want to fit into the jeans you wore in high school or in your 20s? Here are a few things you can start doing today. Conquer 1 new thing each day or each week and start your journey toward optimal health!

1. Seltzer water

Drink sparkling water when you are craving something sweet or are sick of water. There are no calories and they taste great. Rather than giving yourself the afternoon treat from the vending machine, bring your sparkling water and sip on that instead. Tailor Made Nutrition carries the Polar Seltzer water that I love! You can also find this at Trader Joe’s and Whole Foods. Be sure to avoid the waters with added sweeteners or artificial sweeteners!

2. Eat your GREENS !

And I am not just talking about your broccoli (yes, your mother was right!), but about kale, collard greens, and/or mustard greens. If cooked correctly, they are delicious! I am hooked on this recipe right now – give it a whirl! Greens are packed with so many nutrients and antioxidants without the calories so eat up.

3. Throw away the bread in your cupboard

What nutritional value does bread give you? Did you know that high fructose corn syrup is in most breads? If you are going to eat a grain choose whole grains like brown rice, quinoa, or amaranth. I even cook quinoa like oatmeal for breakfast! If you are trying to slim down though, grains should be limited to no more than 1 cup cooked per day.

4.  Find a friend

I am sure there is a find a friend online option or just ask one of your co-workers, neighbors, partner, or sister to join you in improving your health for 2014. We are social human beings and need accountability partners. If I am meeting a friend at the gym, I am much more likely to make it there on time. Find a friend who can make sure you show up at the gym and can keep you accountable with your diet. You won’t have to have the “I’m not eating that now, because…” conversation. Your healthy friend will know exactly what you mean, because they will be doing it too!

5.  Reward yourself

Be careful with this one! Indulge in a massage or pedicure, go to lunch with a friend,  read a great book, or take a road trip to Duluth and watch the waves roll in. I had an “ah ha” moment with a patient one day when she said, “I just feel like I deserve that diet coke!”. She is a hard-working mom who deserves so much more than a diet coke. Your body deserves to be taken good care of, and last time I checked, diet coke wasn’t doing much for your health or waist line. Choose things that honor your body and your health.

6.  Try something NEW

We do not grow by remaining stagnant. I am not talking about taking a different route to work, but riding your bike to work (wait until these sub-zero temps pass!). Try a new restaurant, travel, do a new work out, sign up for a class, cook with a food you have never had before, or start a new hobbie. You might find yourself standing a little taller, sticking up to your co-worker, and (gasp) trying something else new because it felt so good. When we try something new our adrenaline and endorphins increase. These are feel good neurotransmitters help boost your confidence and feeling good inside. You never know, you might just enjoy these new adventures!

7.  Sign up for a RACE

Yes you. And yes, you can do it (remember #6?!). Maybe you can’t run, but you can walk. There are hundreds of walks, runs, triathlons, you name it. My mom did her first race this year and jogged a 5K. She was nervous about it, but felt great afterwards and was so glad she did it. Training for the race will provide you with a goal and purpose to keep you motivated in the gym. If you find someone to do the race with you it will be a lot of fun. You can even get your kids involved and have them do it with you. Ready, set, go!

8. Dance!

Dance if that is was you enjoy, or do yoga, cycling, mountain climbing, boxing, walking, running, weight lifting, or cross-fit if you prefer that. The point is to stay active while doing something you enjoy. If you hate the treadmill, then don’t use it! Try the work out classes at your gym until you find something you enjoy. Oftentimes people enjoy classes they are good at. If dancing is your thing then try Zumba or hip-hop. Salsa anyone?!

9.  Cleanse 

Do you feel more sluggish and tired after the holidays? Doing a cleanse or detox at the start of the new year is a great way to reset your metabolism, lose the holiday pounds you gained, increase your energy, and develop a new diet plan for the upcoming year. I am just finishing my cleanse and after 10 days I have more energy, my digestion feels better, and am back to better eating habits (see #2!). I offer 14 day cleanses, and despite what you might think, patients often report that it wasn’t as hard as they thought it was going to be and they feel great afterward.

10. Eat dinner for breakfast

Throw the cereal out and opt for eggs or dinner for breakfast! Including veggies and protein in your breakfast will start your blood sugar off on the right foot. Muffins, pastries, bagels, and doughnuts are packed with sugar and carbs. A bagel and cream cheese has 450 calories, blueberry muffin has 426 calories and 61 grams of carbs, and a glazed doughnut has 260 calories and 31 grams of carbs. All those calories are then stored as fat. Try this recipe or this recipe for a few ideas. Make the egg bake ahead of time – grab a square in the morning and you have breakfast in less time than you can go through the caribou drive through.

11. Drink Water

At least half your body weight in ounces every day. Work up to this if you haven’t been drinking enough water or you will be in the bathroom all day. Feeling more constipated after the holidays is very common and staying hydrated can help.

12.  Try 1 new food each week

Do you ever go to the bulk section or the ethnic food aisle and wonder what everything is? Pick something new up each time you are at the store and try a new recipe. Let me know if you find anything worth checking out! Kill two birds with one stone with this one and see #6!

13.  Use fresh herbs

Healthy food can taste good too with the right seasonings and fresh herbs. Butter, sugar, and salt can make anything taste good, so if you are cooking without you will have to get more creative with your seasonings. Basil, sage, and rosemary are a few of my favorites. Add them to your sweet potatoes, stir fries, soups, and even your eggs.

14. Visit your Naturopathic Doctor in 2014!

What are you waiting for? I can help you with your health concerns, diet, and supplements to make sure you are doing what is best for your body. Everyone is different and it is important that you treat your health this way too. Nutrition, natural therapies, and preventative care are my specialties.

I wish you a happy and healthy 2014 and hope to hear from you soon!
Best Regards,
Dr. Katie Corazzo
Practicing in Edina and Woodbury, Minnesota.

Gluten and Dairy Free Vegetable Egg Bake

vegetable egg bake

Hopefully you will be spending a fair amount of time in your PJs this weekend (say “no” to black Friday! ;)). After a big turkey dinner, this is a great breakfast for one of those relaxing mornings over the weekend. You can save the left overs for breakfast during the week too. This gluten and dairy free vegetable egg bake recipe uses fresh herbs (which I love) for loads of flavor without the calories.

I have to give my sister and chef of the family, Erin, a shout out because she really is the one who came up with this recipe. Disclaimer: we used goat and cheddar cheese in the pictures below, but this can easily be dairy free by leaving off the cheese. Veggies, fresh herbs, eggs, and a little water are all you need. Let me know what you think!

Egg bake, holiday, nutrition, recipe, healthy, weight

Serves: 6 people, Prep time: 20 minutes, Cook time: 40 – 45 minutes

Vegetable Egg Bake Ingredients:

1. Fresh thyme

2. Fresh basil

3. Fresh rosemary

4. Fresh sage

5. Fresh Chives

6. 1 dozen free range omega-3 eggs

7. 2 tbsp water

8. 8 White Mushrooms

9. 1 bunch of Asparagus

10. 10-12 Cherry tomatoes

11. Olive oil

Directions:

Pre-heat oven to 375 degrees

Chop the mushrooms and quarter the tomatoes.

Remove the woody end of the asparagus (if you snap the asparagus toward the bottom of the stem, there will be a natural break) and throw away. Cut remaining asparagus into 3 inch pieces.

Lightly sauté the mushrooms, tomatoes, and asparagus. They don’t need to be cooked all the way.

Spray bottom of a 8×11 inch pan with Pam. Place asparagus in a single layer covering the bottom of the pan and then add mushrooms and tomatoes.

Rosemary, egg bake, breakfast, herbs

Chop up the herbs until you have about 1 cup total

Mix the 12 eggs and water together. Add herbs to the mixture. Add pepper and light salt if desired.

Pour egg and herb mix over the veggies in the pan

*Optional: Sprinkle cheese on top (we used half cheddar and half goat cheese)

Cook at 375 degrees for about 40-45 minutes until egg is cooked through

Serve immediately. Enjoy!

Thank you for reading. I hope you have a fantastic Thanksgiving! Gobble gobble 🙂

Your friend,

Dr. Katie

Naturopathic Doctor practicing in Edina and Woodbury, MN.

Do You Want To Have A Healthy Holiday?

Vegetables

Vegetables

Here are Dr. Katie’s 10 tips for a healthy holiday season:

1. Focus on MAINTAINING your weight and your activity level

This is usually not a great time to focus on losing weight.

weight loss

2. Bring healthy food options to the party

Nutrition, health, weight, holistic

 

  • Appetizer: Fresh veggies and hummus or fruit (it’s all about presentation here!)
  • Side dish: Roasted sweet potatoes and apples, baked asparagus, etc.
  • Turkey: Use an herbs to give the meat flavor
  • Dessert: Dairy free and gluten-free options, you might not be able to get away with bringing a “healthy” dessert, so watch your portion size here or skip it all together. Bring something you don’t like, but other people do.

3. Watch your portions and chose 1 or 2 things to splurge on

4. Hide the cookies!

Refrigerator

The freezer is a great place to hide cookies. Think about whether you really want those cookies while you wait for them to un-thaw. If the answer is “yes”, then see #8!

5. Don’t leave bowls of M&Ms and snack food around the house

6. Eat your veggies first

Eating

7. Drink plenty of water! At least ½ your body weight in ounces

Water

8. If you eat something on the naughty list, ENJOY it!

Cute Baby

Be choosy about when and what you indulge in (I am a chocolate kind of girl), and then enjoy it, otherwise what is the point?!

9. Be wise in your drink choices

drinks

  • Egg Nog: ½ cup
  • Traditional Egg Nog = 200 calories
  • Coconut or Soy Milk Egg Nog = 90 calories

Alcohol:

  • Liquor = 64 cal/oz (watch what you put in your alcohol)
  • Red and white wine = 120 cal / 5 oz

Beer:

  • IPA = 180 calories/bottle
  • Honey Weiss = 149 calories / bottle
  • Crispin Hard Cider = 170 calories / bottle
  • Michelob Ultra = 95 calories / bottle
  • Angry Orchard = 210 calories / bottle

Hot chocolate with water = 90 cal & 8g sugar / cup

  • Hot chocolate with milk = 192 cal / cup

Coffee shop drinks:

  • Medium White Turtle Mocha 610 cal & 73g sugar
  • Medium Pumpkin Spiced Latte 380 Cal, 49g sugar
  • Medium coffee with soy 15 calories, 1g sugar

10. Keep a bag of nuts with you. If you are hungry and do not have healthy options, snack on nuts until you get home or can find a place with healthy options.

squirrel-nut

Safe travels and have a very happy holiday season!

~Dr. Katie Corazzo

Picture Sources:

1. https://irp-cdn.multiscreensite.com/6558034d/maintain-weight-loss-f.png
2. http://www.busybeekidscrafts.com/Healthy-Holiday-Tree.html
4. www.whirlpool.com
5: http://www.simplyscratch.com/2011/12/peanut-butter-mm-pretzel-kisses.html
7. http://edgeofseven.wordpress.com/2013/03/22/projects-making-a-splash-world-water-day/
8. http://news.asiantown.net/r/19889/i/1/5/51356
9. http://www.partyblog.mygrafico.com/creative-holiday-drink-recipes/
10. http://wallpapersfor.me/squirrel-nut/

8 Tips to Improve your Fertility

couple

improve your fertility

Are you thinking about starting a family? Having problems with infertility? Frustrated that you aren’t getting pregnant as quickly as you thought you would? After treating many patients, I’ve put together 8 tips to improve your fertility. You can start today to increase you chances of becoming pregnant. Nichi with My Healthy Beginning was kind enough to post the blog on her site. Check it out HERE!

If you are struggling with fertility or infertility, I would love to help. Call or email me to set up a complementary 15 minute consultation ~ 612-564-2218 🙂

~Dr. Katie

Eggs for Dinner Recipe

eggs for dinner recipe

Who says you can only have eggs for breakfast?! Don’t have time to cook eggs in the morning? Cook eggs for dinner instead! Eggs are packed with protein, B vitamins, vitamin A, and Selenium. Add your favorite veggies to make them extra healthy and filling. The salsa and goat cheese adds flavor while the tortilla chips give it a little salt and crunchiness. If you are trying to cut back on your calories, leave off the goat cheese and tortilla chips. Sticking to a gluten free diet? Choose gluten free tortilla chips.

All the nutrients are in the yokes, so don’t leave them out folks!

Eggs for Dinner

Ingredients: (serves 1)

  • 1 tsp olive oil
  • 2 Eggs
  • 4 cherry tomatoes – quartered
  • 1 tbsp chopped onion (not shown)
  • 1 tbsp chopped green pepper
  • 2 chopped mushrooms
  • 1/2 c chopped spinach (not shown)
  • 2 tbsp salsa
  • 6 corn tortilla chips
  • Optional: 1 tsp goat cheese

Directions:

1. warm olive oil in small sauce pan
2. Add chopped veggies to oil and cook for 1 minute
3. Add eggs to pan (move the veggies out of the spot where the eggs will go to make sure it cooks through).

Eggs

4. Cover until yoke is cooked to your liking (its best if its a little runny)
5. Remove from pan and top with salsa
6. Add tortilla chips to plate and serve immediately
7. Enjoy!

Warming sock treatment for colds and flus

warming sock treatment for colds and flus

Wet Sock

Warming sock treatment for colds and flus!

Have you been feeling a little congested or like you might be coming down with a cold? Wet socks is an easy home remedy you can try today! Your feet will warm up the socks very quickly and it can be a soothing and relaxing treatment. Put these on before bed and your body will do the work while you sleep! All you need is water and a pair of cotton and wool socks. Check out Mind Body Green and give it a go.

How is your DIGESTIVE HEALTH?

digestive health, stomach pain, IBS, diarrhea, constipation

stomach pain, Digestion, IBS, diarrhea, constipation, reflux, stomach, probiotic, holistic

Do you ever have digestive problems? Have you talked with your doctor about them? Has your doctor every discussed you diet and what you should be eating to improve your digestive health?

If you have digestive problems and haven’t found relief, Naturopathic Medicine can help! I believe that our diet greatly impacts not only our health, but our digestion and the way we feel. I see patients who begin to make small dietary improvements that have a huge impact on the way they feel. In addition to feeling better and losing weight, improving your diet can reduce your risk of heart disease by 25%!

Everything we eat touches and interacts with our mouth, esophagus, stomach, small intestine, and large intestine; therefore it would make sense that what you eat impacts how you feel, right?! When we bombard our digestive tract with greasy or processed foods it creates inflammation in our body. The result? Leaky gut, food allergies, autoimmune disease, feeling tired after a meal, nausea after eating, headaches, upset stomach, IBS, and the list goes on! The good news? You don’t have to suffer any longer! Naturopathic Medicine works to uncover the cause of your digestive health problems and treat the issues that arise. Call or email me today to begin your journey toward improved digestion!