by admin | Sep 9, 2014 | Tips and Recipes
It’s recommended that we eat 5-9 fruits & vegetables EVERY day. That IS do-able!
- Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
- Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health.
- Most fruits and vegetables are naturally low in fat and calories and are filling.
Here are some TIPS to help you incorporate more into your diet…
- Cut up fruits & veggies into individual portion sizes. Store in reusable containers for easy grab & go. Don’t forget a healthy dip such as nut butter or a yogurt based dressing to make your fruit and veggie more fun!
- Keep fruit on the table for visual reminder.
- Buy fresh varieties. Keep frozen vegetables and fruits as backup. Frozen is just as nutritious and has no sodium. Bake frozen veggies on 400 degrees with olive oil, garlic, and basil for a delicious side dish! If you must choose canned, opt for low/no sodium or stored in water or 100% fruit juice.
- Make sure there is a fruit or vegetable every time you eat. Try a variety of seasonings to keep your taste buds excited for veggies. Google is a great way to learn easy recipes!
- Make half your plate vegetables and/or fruits. The other quarter should be a lean protein, and the other quarter a serving of nutritious whole grains like brown rice.
- Grow a garden. Have your own vegetables and fresh berries available right in your yard – great for kids! Start small and add more as you get good at it!
- Eat fresh fruits and vegetables instead of drinking them to get the needed fiber. Liquid calories usually contain high amounts of sugar and add up quickly!
- The brighter the color, the more nutrients!
- Choose fruit for dessert instead of other high calorie options. Cut the fruit and put in a glass bowl so it’s easy to grab and the juices combine for a yummy treat! Mix Greek yogurt with a couple drops of vanilla and stevia for a delicious dip!
- Make it fun. Make fruit or veggie kabobs.
My favorite veggie dish to make is stir-fry with veggies and a variety of beans served with brown rice! Share a picture of all of the colors you ate today with us. Post it here.
~ Lisa @ Innovative Directions in Health
by admin | Sep 3, 2014 | Tips and Recipes
We offer BMI testing to see what kind of shape you’re really in.
BMI, or Body Mass Index, uses a ratio of weight to height to categorize people as underweight, normal weight, overweight, or obese.
Why is BMI Important?
Weight alone is not a clear indicator of good health because it does not distinguish between pounds that come from body fat and those that come from lean body mass or muscle. Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions.
If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.
That is why maintaining a healthy weight is so important: It helps you lower your risk for developing these problems, helps you feel good about yourself, and gives you more energy to enjoy life.
Appearances Can Be Deceiving
For Example, Women A, B and C are exactly the same height. A and B have the same weight, and C weighs considerably more. For her height C appears to be fat. But after analyzing body fat levels, B and C have acceptable percentages while A has above the recommended range and is at a higher health risk.
To find out where you fall have your BMI testing at your next appointment! Request an appointment.
by admin | Aug 21, 2014 | Tips and Recipes
“A glass of FRESH” – Oprah Winfrey
Chances are you may have sampled Green Energy made by Nurish at our clinic. Did you know you were enjoying a drink that contains over 40 Natural and Organic Super Foods with the antioxidant and phytonutritional power of 25 servings of fruits and vegetables?
The company, Nurish, claims it is the best tasting green drink on the market and we Agree!
Green Energy is made with stevia so it is diabetic safe, stimulant free and hypoallergenic. It also contains no artificial colors, artificial sugars, preservatives, flavors, gluten, soy, MSG, wheat, corn ordairy products.
Greens do many good things for our body and while we all try to consume as much leafy greens as we can in our diets, I know everyone could be better about squeezing in more. Think about Green Energy as more of an add-on to add a little extra green-power-punch and if you are not eating your daily fruits and vegetables, this is a logical first step in the right direction.
One scoop of this powder supplement mixes with 10 – 12 oz. water or juice or can be added into any smoothie.
Green Energy is available in our clinic. Ask us for a sample the next time you are in or try some at our upcoming Open House on September 16th!
CHEERS to Your Health!
~ Innovative Directions in Health Staff
by admin | Aug 17, 2014 | Tips and Recipes
Greek Yogurt provides a healthy base to make into a quick fruit or vegetable dip.
Try Sarah’s favorite dip for fruit when you are having a chocolate craving!
Greek Yogurt is a staple item to have on hand. Tastes delicious and is 1/2 the fat of other dips.
Greek Yogurt Dip Recipe
- ½ cup Greek Yogurt
- ½ scoop Protein Powder (You can use any flavor you like, I do chocolate often)
- a few drops Stevia to taste
- a splash of Almond Milk if It is too thick
Check out our other healthy recipes and tips on our blog. Have you subscribed yet so you get them right in your inbox??
~ Innovative Directions in Health
by admin | Aug 13, 2014 | Tips and Recipes
Exercise…..We all need it… but how much do we need? And how do we fit it in to our busy schedules?
Physical activity is anything that gets your body moving.
The Center for Disease Control (CDC) recommends adults do two types of PHYSICAL ACTIVITY each week, aerobic and muscle strengthening.
Adults need at least:
- 150 minutes of Moderate-Intensity Aerobic Activity per week AND Muscle Strengthening Activities on 2 or more days a week that work all your major muscle groups
OR
- 75 minutes of Vigorous-Intensity Aerobic Activity per week AND Muscle Strengthening Activities on 2 or more days a week that work all your major muscle groups.
*You can do a variety of moderate and vigorous exercise. 1 minute of vigorous activity equals about 2 minutes of moderate activity.
Muscle Strengthening Activity Examples: Lifting weights, using resistance bands, push-ups, sit ups, pull-ups, squats, heavy gardening, digging, shoveling, and Yoga.
- Try to do 8 – 12 reps per activity (1 set).
- Try to do 2 or 3 sets of a variety of activities to work all your muscles.
- If you are unsure how to do an activity ask someone knowledgeable or google it. There are some great YouTube videos on how to correctly do activities.
Moderate-Intensity Aerobic Activity is working hard enough to increase your heart rate and sweat. You should be able to talk but not sing the words to your headphones.
- Examples include: Brisk walking, water aerobics, bike riding on flat ground, with not many hills, doubles tennis, pushing a lawn mower, Frisbee, yoga, dancing, etc.
Vigorous-Intensity Aerobic Activity is when you have to breathe hard and fast and your heart rate goes up a lot. You shouldn’t be able to say more than a few words without needing a breath.
- Examples include: Jogging or running, swimming laps, bike riding fast or up hills, singles tennis, playing basketball, etc.
You do not have to do long periods at a time!
We do not all have time or energy for that! 10 minutes at a time is great! 150 minutes a week may sound like a lot but it is not. You can spread that time out over the whole week in short bursts throughout the day/week.
Any exercise is better than no exercise and will help you to develop healthy habits and energy. What works best for you, that you actually will do, at a moderate or vigorous effort for at least 10 minutes at a time, is best!
There are some easy ways to squeeze in exercise throughout the day.
- Keep comfy clothes, shoes and equipment out so they are easy to use.
- When you wake up in the morning do 10 minutes to get your day going, do 10 minutes at lunch if your job allows, do 10 minutes while watching TV at night, do 10 minutes before bed. That is 30 to 40 minutes right there!
- If you can’t leave for a jog/walk, set the timer and do 10 minutes of HIT training (high intensity interval training). You can jump rope, do jumping jacks, mountain climbers, burpees, high knees, lunges and squats. These are my favorite activities to do at home!!!
Make it fun to help Reach Your Goals! Staying healthy and fit is rewarding!
– Sarah, R.N. @ Innovative Directions in Health
by admin | Aug 6, 2014 | Tips and Recipes
Before your next BioIdentical Hormone Follow-up visit with Dr. Sinda…
Here are some things you should know ahead of time to help ensure accurate hormone level results and a comfortable blood draw.
What you Need to Know Prior to Re-Testing your Hormone Levels:
- Do NOT use your Testosterone Cream the day of the draw.
- If you are taking any Thyroid Medication (i.e. Armour Thyroid), have your blood drawn about 3 hours AFTER taking the medication.
- If you applied BIEST Cream (Estrogen) that day wait 3 hours and use your opposite arm for the draw
- If you are taking Progesterone for PMS, come in 1 week before your period WHILE you are on the Progesterone.
- If you are taking a break from your bio-identical hormones, wait 2 weeks after starting your normal routine to have your blood drawn.
- It is OK to take your Supplements/Vitamins before the draw. If you are fasting, wait until after because most are best taken with food.
- If you are Fasting, avoid all food and beverages (Except for water; you CAN drink water!) for 10 hours prior to the test. Fasting tests often include: Lipids (cholesterol), Insulin, Glucose.
- Take any necessary medications (blood pressure, etc.) as usual
TIPS:
- Get your blood pumping. Jog or walk briskly into the office and up the stairs.
- Drink plenty of water. Drinking water will not only make you feel better if you’re fasting, it will also make for a smoother blood draw. Blood is about 50 percent water, so the more water you drink, the plumper your veins become and the easier it is to locate your veins and draw blood.
- Get a head start on hydration. Drink extra water beginning the day before your blood draw to ensure you’re adequately hydrated the day of the draw. Try to drink 8 to 10 glasses) of water a day.
- During cold weather, dress warmer to keep your body surface and skin temperature elevated.
When in doubt about what you should be or not be doing, please call our Nurse at (952)922-2345. We are looking forward to seeing you at your next appointment! If you are due for labs, contact us to schedule.
