RECIPE: ZESTY HEART HEALTH SALAD DRESSING
Get out of a rut with your salad dressing by making your own and adding turmeric, a wonderful root herb recognized for anti-inflammatory benefits. The lemon and honey provide a tangy flavor while the combination of garlic, mustard and black pepper give this dressing zest. It’s such a magical combination for your taste buds you might find yourself using it for much more than just your leafy greens!
- 4 cloves garlic
- 1/4 cup + 2 tbsp organic sunflower oil or MCT oil
- 3 tbsp lemon juice
- 2 tspn raw honey
- 2 tspn turmeric
- 1/2 tspn stone ground mustard
- 1/8 tspn black pepper
- 1/4 salt
- Food process all ingredients until smooth and creamy. Store in fridge.
BOOST BLOOD VESSEL HEALTH WITH BIOFLAVONOIDS
Bioflavonoids are naturally occurring plant compounds used in natural medicine to help enhance the action of vitamin C, support blood circulation, and treat allergies, viruses, arthritis and other inflammatory conditions. They act as pigments (coloring) in plants and as antioxidants in humans.
Bioflavonoids are present in many plant foods and extracts, such as citrus fruits, rose hips, and medicinal herbs. While bioflavonoids have a variety of actions, the most notable is as an antioxidant, gobbling up inflammation-causing free radicals that circulate throughout the body. When combined with vitamin C, bioflavonoids support healthy blood vessel function, as well as protect vitamin C from chemical breakdown, thereby boosting the body’s immune system.
The anti-inflammatory benefit of bioflavonoids is particularly important in preventing heart disease. Atherosclerosis is one condition that bioflavonoids can protect against. Research on bioflavonoids is expanding and results have been promising. For example, studies show that regularly consuming high quality sources of bioflavonoids – at least two servings of citrus fruit daily – can improve markers of healthy blood vessel function.
If you have allergies or food sensitivity to citrus fruits, or are taking other medications, talk with your health practitioner before taking a bioflavonoid supplement
ENHANCE YOUR HEALTH WITH BILBERRY (Vaccinium myrtillus)
Wild-grown and sweet, bilberries are the dark purple cousin of the blueberry. And they have found their way into every imaginable culinary delight: jams, pies, sorbets, liqueurs, and wines. Medicinal use of bilberry dates back to the early Middle Ages. Tea brewed from bilberry leaves was used to treat diabetes. European herbalists used the fruits as a remedy for bladder infections and a variety of stomach and gastrointestinal complaints. In modern herbal medicine, extracts of bilberry fruit are used to treat atherosclerosis and other circulatory system problems. The fruit’s rich pigments act as powerful antioxidants in the body and may help protect against heart disease, as well as inflammation and oxidative stress that can lead to other health problems.
The medicinal properties of Eucalyptus EO include anti-inflammatory, antimicrobial, antispasmodic, antibacterial, antiseptic and expectorant. The primary active component, cineole, loosens phlegm so the body can expel it more easily, easing symptoms such as cough, runny nose, sore throat, and congestion. Eucalyptus EO is found in many over-the-counter remedies including throat lozenges, inhalants, decongestant syrups, and chest rubs. However, it’s unsafe to ingest eucalyptus oil or to apply undiluted oil directly on the skin.
As an aromatherapy remedy for respiratory symptoms, you can buy eucalyptus prepared as a tea, chest rub, or vaporizer. You can also purchase organic Eucalyptus EO for use in bath water, to add to a vaporizer, or a room diffuser. The oil distributes in the steam, which helps open the nasal and respiratory pathways as you inhale. In a bath, add 1 tbsp of milk (almond, cashew or rice) with the oil to enhance dispersal of the oil.
Before preparing a home remedy, consult with a holistic physician about the proper dilution of the oil as it can interact with other medication, create an allergic reaction for some people, and requires different preparation for children than for adults.
MOVE YOUR BODY: THE BENEFITS OF AEROBIC EXERCISE
Regular aerobic activity, such as swimming, hiking, walking, and jogging, as well as group exercise classes, such as Zumba, can enhance your quality of life and promote lifelong fitness and good health.
Studies show that people who participate in daily aerobic fitness activities . . .
- Decrease their risk of heart disease and chronic illness
- Experience lower blood pressure and improved efficiency in the muscles used for breathing and circulation
- Maintain a healthy body weight, including lean muscle, by burning fat for energy
- Enhance muscle balance, coordination, and agility
- Manage stress effectively and recover better from stressful events
GETTING STARTED: STEADY PROGRESS REAPS BENEFITS
A 20 minute stroll after dinner or during your lunch break is a wonderful first step toward improving the health of your heart and lungs and enhancing muscle endurance. As you become comfortable with more movement, begin following The American Heart Association’s recommendations for enhancing overall cardiovascular health:
- 30 minutes of moderate-intensity aerobic activity at least 5 days per week
- OR – 25 minutes of vigorous aerobic activity at least 3 days per week
If you haven’t exercised in a while, first consult with your physician and a personal trainer at a YMCA, JCC or reputable fitness center. Take Note: if your physician recommends exercise for lowering blood pressure or cholesterol, the AHA suggests an average of 40 minutes of aerobic activity three or four times per week, at moderate-to-vigorous intensity.
Choose an activity you enjoy and you’ll be more likely to stick with it. You’ll also be more likely to maintain an exercise routine when you work out with a partner or small group. Steady progress provides more benefit than going “all out” and suffering an injury. Be patient. Give yourself several weeks for your body and mind to adjust to your healthy behavior change.
THE NETWORK THAT FUELS YOUR ENTIRE BODY
- VisibleBody.com “Blood Vessel Structure and Function: how the Circulatory Network helps Fuels the Entire Body.” Accessed 21 Aug 2017.
- Konczak, Izabela, and Wei Zhang. “Anthocyanins-More Than Nature’s Colours.” Journal of Biomedicine and Biotechnology 2004.5 (2004): 239–240. PMC. Web. 21 Aug. 2017.
- Health.harvard.com “Standing Guard over Blood Vessel Health.” Accessed on 21Aug 2017.
- ScienceDaily.com “Blood Vessels Control Brain Growth.” Accessed 21 Aug 2017.
- Williams, M. “Women’s Blood vessels stay health with turmeric extract.” Accessed online at NutritionExpress.com, 21 Aug 2017. Print Publication: Nutr Res (2012) 32:795–9
- Nature.com. “NatureReviews: Cardiology: Nutraceutical therapies for atherosclerosis.” Accessed online: 21 Aug 2017.
- Lila, Mary Ann. “Anthocyanins and Human Health: An In Vitro Investigative Approach.” Journal of Biomedicine and Biotechnology 2004.5 (2004): 306–313. PMC. Web. 21 Aug. 2017.
- Lpi.OregonState.edu. Linus Pauling Institute Micronutrient Information Center.
- Oliver, J.M., Stoner, L., Rowlands, D.S., et al., “Novel Form of Curcumin Improves Endothelial Function in Young, Healthy Individuals: A Double-Blind Placebo Controlled Study,” Jl of Nutrition and Metabolism (2016) Article ID 1089653, 6 pages, 2016. doi:10.1155/2016/1089653 Accessed: 9 Aug 2017.
- Pizzorno, Joseph E. (2013). Textbook of Natural Medicine. St. Louis, MO Elsevier.
- Johnson, R.L., S. Foster, Low Dog, T. and Kiefer, D. National Geographic Guide to Medicinal Herbs: The World’s Most Effective Healing Plants. (2012) Washington, D.C.: National Geographic.
BOOST BLOOD VESSEL HEALTH WITH BIOFLAVONOIDS
- Landberg R, Sun Q, Rimm EB, Cassidy A, et al., “Selected dietary flavonoids are associated with markers of inflammation and endothelial dysfunction in U.S. women.” J Nutr. (2011 Apr 1) 141(4):618-25. doi: 10.3945/jn.110.133843. Accessed 12 Aug 2017.
- Pandey, Kanti Bhooshan, and Syed Ibrahim Rizvi. “Plant Polyphenols as Dietary Antioxidants in Human Health and Disease.” Oxidative Medicine and Cellular Longevity 2.5 (2009): 270–278 Accessed 12 Aug 2017.
- Ashor AW, Lara J, Mathers JC, Siervo M. “Effect of vitamin C on endothelial function in health and disease: a systematic review and meta-analysis of randomized controlled trials.” Atherosclerosis. (2014 Jul) 235(1):9-20. doi: 10.1016/j.atherosclerosis.2014.04.004. Accessed 12 Aug 2017.
- Grassi, Davide, Giovambattista Desideri, and Claudio Ferri. “Flavonoids: Antioxidants Against Atherosclerosis.” Nutrients 2.8 (2010): 889–902. PMC. Accessed 12 Aug. 2017.
ENHANCE YOUR HEALTH WITH BILBERRY
- Chu W, Cheung SCM, Lau RAW, et al. Bilberry (Vaccinium myrtillus L.) In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. (2011). Chapter 4. Boca Raton (FL): CRC Press/Taylor & Francis. Accessed 10 Aug 2017 from.
- Basu, Arpita, Michael Rhone, and Timothy J Lyons. “Berries: Emerging Impact on Cardiovascular Health.” Nutrition reviews 68.3 (2010): 168–177. PMC. Web. 10 Aug. 2017.
- Erlund I, Koli R, Alfthan G, et al. “Favorable effects of berry consumption on platelet function, blood pressure, and HDL cholesterol.” Am J Clin Nutr. (2008) Feb;87(2):323-31.
- Johnson, R.L., S. Foster, Low Dog, T. and Kiefer, D. National Geographic Guide to Medicinal Herbs: The World’s Most Effective Healing Plants. (2012) p. 103-105. Washington, D.C.: National Geographic.
MOVE YOUR BODY: THE BENEFITS OF AEROBIC EXERCISE
- Statement on Exercise: Benefits and Recommendations for Physical Activity Programs for All Americans:A Statement for Health Professionals by the Committee on Exercise and Cardiac Rehabilitation of the Council on Clinical Cardiology, American Heart Association
- AHA.org. “American Heart Association Recommendations for Physical Activity in Adults.” Accessed 5 Sept 2017.
- AHA.org “Benefits of Aerobic (Endurance) Exercise.”
- Physical Activity and Public Health: A Recommendation From the Centers for Disease Control and Prevention and the American College of Sports Medicine.
- What Aerobic Exercise Does for Your Health
First Do not Harm
Identify and Treat the cause
Healing Power of Nature
Doctor as Teachers
Treat the Whole
Prevention is best Medicine
The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.