HaveHealthNow Blog by Wellness Mike

Insomnia is one of the fastest routes to misery, and unfortunately, it's a route most of us detour onto from time to time. About half of all adults suffer from periodic bouts of insomnia, and about a quarter report difficulty falling or staying asleep every night. Insomnia can sometimes indicate an underlying medical condition, so talk to your doctor if your insomnia is chronic and home remedies have failed. Still looking to get some shut-eye? Try these verified and highly effective home remedies. 1. Try a Safer Sleep Aid Sleeping pills might help you drift into blissful repose, but they can also wreak havoc on your health. These pills are potentially addictive, unsafe to use with alcohol, and not well-studied for long-term use.  If you're tempted to use a pill, try something a bit safer. Antihistamines such as Benadryl can make some people sleepy, as can anti-motion sickness drugs such as Dramamine. These drugs aren't a good idea as a nightly thing, but for occasional di...

Natural Flu-Fighter Tea Flu and colds come upon us with no mercy. As both illnesses are a result of viruses rather than bacteria, it is difficult for your family doctor to give proper recommendations. Antibiotics are not going to help a viral infection and although the flu shot may help some individuals, it definitely is not the answer to preventing the flu, as there are so many variants of the virus.  From a naturopathic perspective, it is important to boost your immune system health with herbs, nutrients, adequate fluid intake, proper rest and exercise.  Here is a simple and inexpensive homemade recipe that is effective at treating colds and flu. It may seem old-fashioned, but there is science to explain each component of the tea.   Flu-Fighter Tea -- Fill a pot with about 3-4 cups clean, filtered water, and add the following:  - Juice of 1 lemon - 2 thumb-sized pieces of fresh ginger root, sliced - 2-3 cloves of garlic, finely chopped - 1-2 tablespoons of...

Eating out can be a mental, emotional and social challenge when you are trying to be health-conscious and reduce your weight. Of course, preparing your own meals is the ideal way to monitor the foods that are going into your body and ensuring that they are high-quality and health-promoting. But let’s be realistic – work-functions, anniversaries, birthdays or just plain hectic schedules can often lead us to eating out, whether it is a sit-down dinner or a quick takeout meal. There are choices you can make while eating out that are healthier for you and that will keep you from straying from the path to achieving your weight goals.  Here are some healthy tips to keep in mind while eating out:  if you can, choose a restaurant that has some healthy options available  order water or tea rather than soft drinks  choose a healthier side dish or appetizer: salad or vegetables instead of fries or potatoes  select baked, steamed, broiled or ...

Telemedicine is now Medicine https://www.linkedin.com/pulse/telemedicine-now-medicine-daniel-barchi

Eating for Energy Healthy eating is the cornerstone to success at work, home, and in the gym. Your body needs energy to keep going, just as your car needs fuel to drive. The food you eat gives you that energy — the physical and mental stamina you need to make it through your day. Energy comes from 3 nutrients: carbs, fat, and protein. After you eat, these nutrients are released into your bloodstream and converted to glucose, or blood sugar — the energy you need to power your body’s work. Energy you don’t use right away is stored as glycogen in your liver and muscles for quick release or as fat for possible use later. Colorful Carbs Fruits and vegetables contain complex carbs — your body’s preferred fuel source. If you don’t eat enough carbs, your muscles will feel chronically fatigued. You need 45%-65% of your calories as carbs — which fits perfectly with a plan to eat 5-9 servings of fruits and vegetables a day. Morning Energy Boost...

Today’s grocery stores and neighborhood produce stands offer an attractive array of fruits and vegetables. Becoming produce savvy and learning to be selective will help you make good choices. Before long, practicing these tips will make the best choices easy. Timing is Everything Purchase your fruits and vegetables twice a week to assure you get the freshest available. Vegetables and fruits lose nutrients the longer they sit around — especially vitamins A and C. If something is on sale, ask the produce manager how long it’s been in the store. Sometimes fruits or vegetables are marked down because they’ve been unrefrigerated for several days or are damaged. If you’re buying produce to eat today, buy ripe. For tomorrow or the next day, look for items that need just a little ripening. If you don’t plan to use them until later in the week, buy fruits and vegetables that aren’t yet ripe. (You can ripen fruit more quickly by putting it in a loosely...

NO-BAKE OATMEAL RAISIN COOKIE BALLS Preparation 5 minutes Serves 9-10 cookie balls     ADJUST SERVINGS These no-bake treats taste just like a chewy oatmeal raisin cookie but are naturally sweetened and full of only wholesome ingredients! INGREDIENTS 1 cup oats (I use old fashioned) 1/2 cup packed Medjool dates, pitted and chopped (about 5-6 large)1/2 cup raisins1 teaspoon vanilla extract1/2 teaspoon cinnamonpinch of salt1-3 tablespoons water, as needed (see notes) INSTRUCTIONS Add all of the ingredients into your food processor. Pulse, stopping to scrape down the sides as needed, until everything is well combined. Add extra water as needed to get the mixture to come together (see notes, below).Wet hands and roll mixture into golf ball-sized cookie balls. Enjoy! RECIPE NOTES I usually need 2-3 tablespoons of water to get the mixture to come together. It will depend on how dry your dates are. Add a bit at a time and wait til...

Got a late-night sugar craving that just won't quit? "To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think 'fruit first,'" says Jackie Newgent, RD, author of The Big Green Cookbook. So resist that chocolate cake siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta. Then sleep sweet, knowing you're still on the right, healthy track.

While there are heaps of good-for-you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals. Next grocery store run, be sure to place Newgent's top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein). "Plus, Greek yogurt also works wonders as a natural low-calorie base for dressings and dips—or as a tangier alternative to sour cream," says Newgent. Talk about a multitasker!

Think you're eating well? Misconceptions lead to nutrient deficiencies for many! (BPT) - The good news? Americans think they are eating well; in fact, 60 percent say they eat a very healthy diet. The not-so-good news? Perception and reality may not be aligned. Only 6 percent of Americans report eating five or more servings of fruits and vegetables per day, reveals recent research from supplement maker MegaFood. The discrepancy leaves a huge nutritional gap to fill. The survey results highlight another knowledge gap between Americans and healthy eating - you can eat plenty of healthy foods, and still not get the recommended daily allowances of key nutrients. For example, 52 percent of survey respondents say they think they get enough vitamin B6 in their diets. B6 is found in foods like bananas and avocados, plays an important role in producing fuel and energy, and is critical for optimal function of the brain, nervous and immune systems. However, the Centers for Disease Cont...

Quick Exercise Tips for Your Everyday Routine Work, household chores, errands, playtime, dinner, laundry—with so many things to do and not many hours in the day, finding time to exercise is difficult. To help you fit in the physical activity your body craves, we’ve rounded up some simple, quick workout routines you can fit into your daily schedule. With these fast exercise ideas, you’ll be able to stay moving even when you don’t have time to hit the gym. “You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.” –John C. Maxwell Sleeping Beauty Leg Exercise Wake up and warm up with this in-bed exercise! Lie on your back and lift your legs about 6 inches off the bed. Keep your abs tights, back flat, feet together, arms to your sides, and knees straight as you use your feet to draw small circles in the air without touching the bed. Do 20 circles clockwise and 20 circles counterclockwise. (Calf) Raise...

     Considering the bulging waist lines of 36.5% of the population in the United States (CDC statistic on obesity), it is obvious that sticking to a healthy eating plan is a challenge for many people. If you are having problems sticking with that resolution that you set in January, here are some simple tips to help you start to create new and healthy eating patterns. ·            * Calories count. It's not low fat vs. low carb. You can eat fewer calories by eating less food (which is why you can lose weight on any diet that restricts entire categories of foods or limits portion sizes), but you may get hungry and gain it back. Fat has 9 calories per gram, but protein and carbohydrates have only 4 calories per gram. This means that when you eat less fat, you consume fewer calories without having to eat less food. Eat less fat and fewer simple carbs. To achieve a one pound weight loss per week, 3500 calories should be subtracted from your ...

Lemon Essential Oils Use Lemon essential oil: To eliminate odors. Diffuse this refreshing and energizing scent anywhere musty smells tend to arise. Put 2–3 drops on a cotton ball and place at the bottom of the diaper or garbage pail to keep things fresh. To freshen surfaces. Add to natural household cleaners before wiping down dirty surfaces. In your beauty routine. Add to skin care products to reduce the appearance of blemishes or add to conditioner or DIY hair masques to bring out hair’s natural shine. Lemon Vitality Use Lemon Vitality: In the kitchen. Create custom dressings or marinades with a few drops or substitute 1 drop of Lemon Vitality for 1 teaspoon of lemon juice in your baking. As a supplement. Add 1–2 drops to a vegetarian gel capsule and take as needed. On the go. Before you head out, add 2–3 drops of Lemon Vitality to your glass water bottle. Buy yours today or learn more at www.WellnessMike.com

Eat more fiber. If your doctor didn't give you this advice at your last checkup, she probably should have: 97 percent of Americans don't get the recommended daily amount of dietary fiber they need to stay healthy. But what is fiber, and why is it good for you? Dietary fiber, sometimes called "roughage," is a plant-based carbohydrate found in fruits, vegetables, beans, nuts, seeds and whole grains such as rice and wheat. Our bodies have a difficult time digesting fiber, which is actually a good thing - as fiber passes through the body undigested, it does a lot of good along the way! Fiber has many proven health benefits. It has been shown to improve heart health, lower cholesterol, control blood sugar, decrease the risk of stroke, help you feel fuller longer, prevent constipation and boost digestive health and your immune system. Experts like the Food and Drug Administration recommend we consume about 28 grams of fiber each day - which, it turns out, is a lot o...

Why eating breakfast supercharges your health (BPT) - Want to make 2017 the year you focus on your health? Wellness goals are admirable throughout the year, but too often well-meaning people make a common mistake that sabotages their efforts: they skip breakfast. It's a daily choice that millions of people shrug off as no big deal, but research proves breakfast is an important component in how you feel throughout the day. Fueling up solely on java may perk you up momentarily, but it doesn't do the trick long-term. Consider these five reasons why breakfast boosts your health and should not be ignored. Awakens your metabolism When you eat breakfast, you "break the fast" from your sleep periods and give your metabolism a wake-up call. When you sleep, your metabolism slows and you burn fewer calories while you rest. By eating a nutritious breakfast, you are sparking your internal engine so it burns calories and gives you more energy throughout the day. Helps ...

(BPT) - In spite of the well-documented drawbacks of not eating breakfast, approximately 30 percent of Americans are still failing to fuel themselves in the morning, according to WebMD. And many of those moving through their days with empty stomachs blame a lack of convenience. Earlier this year, the Washington Post pointed to research showing millennials consider even breakfast cereal too inconvenient. And research cited in the Huffington Post indicates Americans 18 and older who miss their first daily meal most frequently blame lack of hunger or an overly busy schedule. However, several studies point to adverse health and cognitive effects from missing breakfast. Consumer Reports indicates eating within two hours of waking promotes the metabolizing of your glucose or blood sugar all day, in turn boosting your energy. "Don't skip breakfast," advises researcher Dr. Leah E. Cahill of Harvard Medical School. "Incorporating many types of healthy foods into your brea...

Healthy cooking: Ingredient substitutions and smart food swaps (BPT) - Creamy sauces, cookies, casseroles and cakes - as temperatures drop, it's natural to crave favorite comfort foods. However, it's easy to overindulge on rich dishes and decadent desserts, especially if you're hosting a gathering of friends and family. How can you enjoy amazing foods while bumping up the health quotient? "Remember, when you're cooking or baking, you're in control. With a few smart ingredient substitutions and food swaps, you and your guests can enjoy favorite dishes and get more vitamins and nutrients," says Lyssie Lakatos. Lyssie Lakatos and Tammy Lakatos Shames, both registered dietitians, are known as the "The Nutrition Twins." Together, they share their favorite strategies for cooking healthier, including clever ingredient swaps you won't even detect in the finished dish. Eggs: When baking, eggs are a common ingredient, but not all eggs are crea...

(BPT) - To lose weight and/or get in better shape consistently ranks as one of the top New Year's resolutions. However, many resolutions to reach this goal fall short or last less than a month because a great idea is seldom successful without a plan to make it happen. If you've tried and failed to get in shape or lose weight as part of a New Year's resolution, it's time to put a plan behind your passion. Below are five tips from BiPro's 31 Ways in 31 Days challenge. They are appropriate for all ages and fitness levels, so use them to start your own wellness resolution, whether it's on Jan. 1, March 1 or whenever you're ready to make a healthy change. * Measure your success . Minneapolis fitness expert Chris Freytag says celebrating those small victories will keep you motivated to pursue your final goal, and there are ways to measure your results beyond stepping on the scale. She recommends keeping a workout journal to record improvements in your weight t...

These foods can give your heart a better chance  (BPT) - What's the biggest threat to our health? It isn't cancer or even accidents, but heart disease. According to the American Heart Association, one in four deaths in the U.S. is caused by heart disease, which includes heart attack and stroke. This statistic is scary, but the good news is, there is something powerful we can do to prevent us from becoming a victim to this disease. Even if you are one of the 47 percent of Americans living with a major risk factor, there are preventive measures you can take for a healthier heart, says registered dietitian nutritionist, Dawn Jackson Blatner. All you have to do is embrace some simple lifestyle changes starting with your diet. "Food is quite literally one of the best medicines out there when it comes to improving our health," says Blatner. "Studies show us repeatedly that a balanced diet including heart-healthy unsaturated fats, along with multiple servings of f...

Every year in the U.S., there are more colds than people. Annually, nearly 320 million Americans catch 1 billion colds, according to the U.S. National Library of Medicine. Seven in 10 people will turn to over-the-counter (OTC) medicines to help them feel better - and many of these medicines may contain acetaminophen. In fact, acetaminophen is one of the most commonly used drug ingredients to reduce pain and fever, found in more than 600 OTC and prescription (Rx) medicines. When used as directed, it is safe and effective. However, taking more than the maximum daily dose (4,000 milligrams) is an overdose, and can lead to liver damage. "Family members play an important role as caregivers when administering medicines safely," says Mark Gibbons, director of programs and operations at Caregiver Action Network, a member of the Acetaminophen Awareness Coalition (AAC). "It's important to double check all medicine labels to be sure you're not accidentally doubling up o...

You want to be healthier, right? But try as you might, it always seems like something's standing in your way. Time and money are two of the largest obstacles, and you may think it's impossible to improve your health without a significant time or financial investment. The good news is, however, that's not true. Even the smallest changes can have a big impact on your health, and you can start improving your wellness today with these six simple steps. 1. Take a stand while so many others are having a seat. Did you know the average person sits about 13 hours a day? Whether eating, working, driving or relaxing, that's a lot of sitting. Stand up for your health by resolving to get up at least once an hour. Walk to the bathroom, the water fountain or to ask your question in person instead of via email - you'll be healthier for it. 2. Run in place....any place . Effective exercise can happen without the gym membership. Blue Cross and Blue Shield surprised customers at...

I know it is sometimes confusing to figure out how much exercise we, as adults, really need.  So I pulled some good information from the CDC (Centers for Disease Control) that I thought would be good to share. Physical activity is anything that gets your body moving. According to the  2008 Physical Activity Guidelines for Americans , you need to do two types of physical activity each week to improve your health–aerobic and muscle-strengthening. For Important Health Benefits Adults need at least: 2 hours and 30 minutes (150 minutes) of   moderate-intensity aerobic activity  (i.e., brisk walking) every week  and muscle-strengthening activities  on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).  1 hour and 15 minutes (75 minutes) of  vigorous-intensity aerobic activity  (i.e., jogging or running) every week  and   muscle-strengthening activities ...

Plants contain more than  100,000 phytonutrients , one of the reasons  nine servings of fruits and vegetables a day  are recommended. Some phytonutrients are fat soluble and, thus, need  fat  to be properly absorbed. Certain phytonutrients are also better absorbed from  cooked , rather than raw, food. Phytonutrients may in part account for the benefits of whole plant foods in  cancer prevention . These nutrients are an important part of the diet, particularly because they cannot be made by the body or obtained from animal products. Phytonutrients are often distinct from other nutrients such as vitamins, minerals, proteins, fats and carbohydrates. One of the few, well-documented instances that points to the health benefits of phytonutrients is the cancer reducing properties of some fruits and vegetables. Extensive research indicates that those with diets rich in fruits and vegetables have a significantly lower incidence of multiple types of cancers....

Much of the following facts are from the CDC (Centers for Disease Control and Prevention).  Daily fluid intake (total water) is defined as the amount of water consumed from foods, plain drinking water, and other beverages. Daily fluid intake recommendations vary by age, sex, pregnancy, and breastfeeding status. Although there is no recommendation for how much plain water adults and youth should drink daily, there are recommendations  for daily total water intake that can be obtained from a variety of beverages and foods.   Although daily fluid intake can come from food and beverages, plain drinking water is one good way of getting fluids as it has zero calories.   The following recommendations come from The National Academies of Science, Engineering and Medicine : The Food and Nutrition Board released the sixth in a series of reports presenting dietary reference values for the intake of nutrients by Americans and Canadians. This new report establ...

     Everyone knows aerobic exercise gets the heart pumping and lifting weights keeps muscles strong. But when it comes to keeping the brain healthy, most people are unsure what to do. As you age, brain health and maintaining memory functions becomes a top concern. Turns out, these issues may begin sooner than you think. "We tend to think about memory decline as an older person's issue, but that's not the case at all," says Dr. Aimee Gould Shunney, a licensed naturopathic doctor specializing in women's health and family medicine. "There was a study published in 2012 in the British Medical Journal that examined cognitive function in people age 45 to 70. The researchers did not expect it, but they found evidence of cognitive decline in the 45-year-old participants as well as the older participants." She notes there are two basic pathological processes that cause degeneration of the brain: oxidative stress and inflammation. Basically, the standard Am...