A great list of supplements to address arthritis pain, or inflammation in muscles, tissue and joints:
Supplements for Arthritis
Did you know there are at least a dozen reasons why you might feel tired in the middle of your day? And a person can experience one or more of those reasons all at the same time. Here is a list of some of those reasons:
Adrenal fatigue/Endocrine imbalance
Not enough sleep
Vitamin D deficiency
Food sensitivity or allergy
Nitric Oxide deficiency
The above reasons require you to make a change…. such as a change in your diet, a change in your lifestyle such as sleep habits, or adding supplements. In some cases a few minor changes can make you feel ten times better. But, if you ingest caffeine or sugar to feel better, this is like getting on a hamster wheel you cannot get off because quick fixes often have long term consequences. Robbing Peter to pay Paul is ultimately not a solution. But, at the end of the day there is a solution and a chance to feel differently.
Try these quick tests:
1. To see if one of your underlying reasons is a cortisol imbalance….drink a shotglass (1 ounce) of Bragg apple cider vinegar on an empty stomach when you feel that afternoon slump. You can dilute with water if you do not like the taste. And if it works, you do not have to do the apple cider vinegar long term if you do not like the taste. Supplements that balance cortisol such as Integrated Therapeutics Cortisol Manager or adrenal support that supports cortisol such as Complimentary Prescriptives Adrenal Support Formula.
2. To see if one of your underlying reasons is protein malabsorption try a protein snack that does NOT include bad carbs or sugar with it. For example, a handful of roasted almonds with an apple is much better versus peanut butter on toast which might slow you down.
By: Laura Kopec
2 TB Organic Valley unsalted butter
1 large white onion, cut into thick round slices
2 TB raw honey
1/2 c Green’s gluten free dark beer (or other gluten free beer)
3 lb Organic corned beef (available from www.rockymtcuts.com)
2 Tsp Organic tamari sauce
1TB Annie’s whole-grain mustard
1 c OrganicValley raw cheddar cheese (shredded/grated)
1 loaf Canyon Bakehouse gluten free white bread
In a large skillet, melt butter in a large skillet over medium-high heat. Add the sliced onion and simmer. Sprinkle with pink Himalayan sea salt and fresh ground pepper. Once the onion is soft, drizzle with 1 TB of the honey. Add the beer and continue cooking, stirring occasionally, until onion is caramelized, and the beer is thicker. Scoop onions out into a small bowl and set aside. Keep warm if able.
In a small bowl mix the tamari, 1 TB honey and mustard. Stir together. Slice the corned beef and brush with the mustard sauce. Place the sliced corned beef in the large skillet that used to contain the onion. Simmer. Take the freshly grated cheese and sprinkle over the top of the meat. Meanwhile, toast the bread in the toaster for sandwiches on low setting to warm the bread, but not to make too crunchy.
On the toasted bread, place the meat and place some of the sweet onion mixture on top. Place another slice of toasted bread over the top to complete the sandwich.
Best if served with homemade sauerkraut or similar.
The almond is thought to have originated in western Asia and North Africa. Almonds were a prized ingredient in breads served to Egypt’s pharaohs. Explorers ate almonds while traveling the Silk Road between Asia and the Mediterranean. The almond has maintained religious, ethnic, and social significance throughout history. The Romans showered newlyweds with almonds as a fertility charm. Today, guests at weddings are often given bags of sugared almonds, representing children, happiness, romance, good health, and fortune.
Almonds are packed full of nutrition. They are an excellent source of monounsaturated and polyunsaturated oils, protein, potassium, magnesium, calcium, iron, zinc, and vitamin E.
Like other nuts, almonds appear quite useful in fighting against heart disease, cholesterol and cancer.
Quick Serving Ideas:
- Almonds provide a little crunch to plain yogurt.
- Enhance your next vegetable stir-fry with ½ cup sliced almonds.
- Add two tablespoons of almonds to your morning bowl of oatmeal.
- Utilize a handful of almonds as a quick power snack.
- Make an open-faced sandwich of almond butter and bananas drizzled with a little honey.
- For a delightful side dish, sauté 1 ½ cups blanched almonds with 2 tablespoons olive oil, 1 teaspoon coriander powder, ½ teaspoon crushed cayenne pepper, and a dash of salt.
Makes dinner for two, with leftovers for lunch.
Approximate cooking time: 30 minutes
Ingredients 2 Tsp coconut oil
1 lb pork tenderloin, trimmed and cut into ¼” – ½” strips
¼ Tsp sea salt
1/8 Tsp freshly ground black pepper
1 red onion, diced
1 small jalapeno, minced
½ c chicken broth
2 medium tomatoes, diced
3 TB lime juice
3 TB cilantro, chopped
8 butter lettuce leaves (about 1 large head)
2 avocados, sliced
- Wash and chop onion, jalapeno, cilantro and tomatoes.
- Season both sides of pork with sea salt and freshly ground pepper.
- Heat a large nonstick skillet over medium-high heat. When hot, add coconut oil to pan.
- Saute pork until lightly browned, about 4 minutes. Remove pork from pan and place in a bowl.
- Add onion and jalapeno to hot pan, and sauté until tender.
- Add broth and tomatoes, and reduce heat to low. Simmer two more minutes, scraping pan sides and bottom to loosen any browned bits.
- Return pork and juices to pan. Stir in lime juice and simmer until pork is fully cooked.
- Top with fresh cilantro and avocado, and wrap with butter lettuce leaves to serve.
Potassium is a significant body mineral, important to both cellular and electrical function. It is one of the main blood minerals called electrolytes, which means it carries a tiny electrical charge. Research has found that a high-sodium diet with low potassium intake influences vascular volume and tends to elevate the blood pressure. The appropriate course is to shift to natural potassium-rich foods and away from high salt foods. A natural diet high in fruits, vegetables, and whole grains is rich in potassium and low in sodium, helping to maintain normal blood pressure and sometimes lowering elevated blood pressure. Most excess potassium is eliminated in the urine; some is eliminated in the sweat. When we perspire a great deal, we should replace our fluids with orange juice or vegetable juice containing potassium. Alcohol, coffee (and other caffeine drinks), sugar, and diuretic drugs cause potassium losses and can contribute to lowering the blood potassium.
Sources: Potassium is found in a wide range of foods. Many fruits and vegetables are high in potassium and low in sodium and help prevent hypertension. Such leafy green vegetables as spinach, parsley, mustard greens, and lettuce, as well as broccoli, peas, lima beans, tomatoes, and potatoes, especially the skins, all have significant levels of potassium. Fruits that contain this mineral include oranges and other citrus fruits, bananas, apples, avocados, raisins, and apricots, particularly dried. Whole grains, wheat germ, seeds, and nuts are high-potassium foods.
Functions: Along with sodium, potassium regulates the water balance and the acid-base balance in the blood and tissues. Increasing potassium can help with lowering blood pressure. Potassium is important for normal growth and for building muscle.
Signs of Potassium Deficiency:
- Congestive heart failure
- Depression and other mood changes
Are you undermining your physical health with the quest for diet perfection?
Preventative health measures involve more than just improving your diet and adding nutritional supplements. Overall wellness involves balanced nutrition, stress management and improved sleep habits. While most of my clients need to improve their diet and add nutritional supplements, there are also a few individuals that need encouragement to reduce the quest for diet perfection. If you suffer from diet perfection than you may feel or think the following: 1. There is never anything to eat at a restaurant, 2. I can only shop at a health food market or my health or the health of my family will suffer, 3. I am completely overwhelmed and stressed every time I have to prepare a meal or snack, 4. I do not know how to socialize when food is involved, and 5. Everything we do revolves around the food I feel we have to eat.
While most people fail to take responsibility through their health through eating, if you find your quest for eating healthy is undermining your stress levels, then you may be going overboard. When eating healthy causes more stress than is warranted, your stress levels may be interfering with the chemicals in your body, even digestive juices causes your “perfect” diet to backfire on your physical health. Stressful restrictions if not medically necessary may undo the advancements you are trying to make at the table. Heightened stress levels may interfere with cortisol levels which may interfere with stomach acid production. So, what can you do? 1. Understand that nothing is gained by striving for perfection. Strive for excellence which allows for mistakes, and balance which allows for exceptions to the rules. 2. Consider each situation independent of your food knowledge, and then decide what are appropriate choices that are balanced, and not perfect. For example, the family might be going to a pizza place. Choosing a local pizza place over a chain is helpful, and making sure everyone eats a side salad to create balance is a better goal. Or, you can make sure that leading up to the pizza place, everyone has a piece of raw fruit or veggie. 3. Use dialogue with yourself and your kids about how important it is to eat as healthy on a regular basis, but there are “sometimes” foods that can be eaten occasionally. By understanding and teaching our children the difference between healthy choices that make up our foundation, and appropriate “sometimes” foods we will have less stress and also be parenting for successful decision making on the part of our children.