Quinoa Tabouli

A good quinoa salad can kick-start your health like nothing else.   With protein, veggies and fiber, this quinoa bowl is a fully-balanced meal.

[yumprint-recipe id=’6′]

Winter Greens Salad

My salads are an excellent source of fiber; they give you sustainable plant-based energy to power you through your busy schedule and aid in weight loss.

[yumprint-recipe id=’5′]

Quinoa Breakfast Cereal

The perfect warm breakfast cereal to start your day off right.  Gather your favorite toppings for unlimited variations.

[yumprint-recipe id=’4′]

Coconut Flour Bread

I promised I had a special gluten free recipe to share, and at last, the hungry wait is over!  A Spark Health favorite recipe!

[yumprint-recipe id=’3′]

Sweet & Salty Almond Bars

Though it’s doubtful they’ll last long in your household (hello, delicious!) these healthy bars will cure any chocolate craving.  Let Dr. Aliza Cicerone show you a healthy chocolate treat.

[yumprint-recipe id=’1′]

10 Elements of a Healthy Mind

A Healthy Mind, Equals a Healthy Body

These are tips below for a healthy mindset.
1. Have an increased awareness and appreciation of yourself and your body.

2. Set aside time each day to perform rituals, or to relax and meditate.

3. Keep in touch with close relationships.

4. The ability to adapt to ever changing conditions.

5. Exercise, eat right, and take good nutritional supplements.

6. Laugh a lot.- A great comedy can really make you feel better.

7. Get out of the house and socialize.  Volunteer, attend events, host a dinner at your house.  Be around positive people who have a great outlook on life.

8. Practice on having an optimistic attitude.  Set goals.

9. Schedule workout days on your calendar, and honor your word. Have integrity around your physical appearance, your outside is a reflection of your inside.

10. Manage your emotions.  Turn off the bad emotions or put them aside until you can address them.  Over time this process will become easier.

 

 

 

Advanced Naturopathic Medicine Inc. DBA Spark Health Naturopathic Medicine.

Tips To Boost Brain Health

10 Tips To Boost Brain Health

1. Eat more grass-fed meat and wild fish.

These contain DHA, or docosahexaenoic acid, an omega-3 fatty acid that the brain uses to make myelin, the insulation on the wiring between brain cells.

2. Eat 2 to 3 cups of green leafy vegetables each day, and organic clarified butter from grass-fed cows.

The butter is a good source of vitamin K2, and the bacteria in your gut will metabolize the vitamin K1 in the greens into vitamin K2. Your body needs vitamin K2 to properly use vitamin D and produce myelin.

3. Eat deeply pigmented berries and vegetables, such as beets.

Pigments are a marker for polyphenols, or antioxidants. Diets higher in antioxidants have lower rates of dementia and other forms of chronic disease.

4. Stop consuming any artificial sweeteners or flavor enhancers.

These compounds are excito-toxins, placed in your food to trick your brain into overconsumption. They also increase the amount of glutamate in your brain to excessive levels. It is best to avoid foods that have added foodlike chemicals.

5. Stop eating sugar and white flour-based products.

These products have a high glycemic index, meaning they cause a spike in blood sugar and insulin. Elevated insulin competes with enzymes that remove toxic tau proteins from the brain, preventing the brain from taking care of itself appropriately.

6. Exercise: Long-term exercise has been proven to increase brain power and even create new neurons in the brain. Go out and get a natural high off of your own brain chemistry through exercise!

7. Take Fish Oil: Fish oil supplements are literally like membrane material for the brain. The 2 primary components of EPA and DHA each act to strengthen both the emotional center of the brain and boost focus. There is an increase in overall brain activity after taking fish oil for awhile.

8. Take A Multivitamin, get a Vitamin Injection or Nutrient IV Therapy: Vitamins are great for the brain, and if it does not get enough of a certain vitamin through daily diet, consider a multivitamin. Multivitamins help facilitate the functioning of a healthy body and enriched brain. Start popping a vitamin each morning for awhile and chances are good that you’ll notice a difference!

9. Avoid Stress: A little bit of stress will never hurt anybody. Too much stress actually causes detrimental increases in the hormone “cortisol” which in high levels, kills brain cells and suppresses brain functioning.

10. Drink Freshly Squeezed Juice: Drinking fresh pressed vegetable juice revitalizes the brain and provides cells with a refreshing jolt of nutrients. Most juices provide your brain with vital nutrients which in turn, provide you with more mental energy and focus.

Referenced by Dr. Terry Wahls & Foodmatterstv.com

 

 

Advanced Naturopathic Medicine Inc. DBA Spark Health Naturopathic Medicine.

Vital Ingredients Your Green Juice is Missing

There is no doubt green juices are the powerhouses loaded with vitamins, minerals, and antioxidants.  Most green drinks are missing one important ingredient–healthy fat.

Fats help us absorb vitamins.  Vitamins A, K and E are the most abundant in green juices.  These vitamins are fat soluble, which means they need fatty acids to be present in order to be absorbed.  Without fat present, you might be missing out on these amazing vitamins.

Below are examples of healthy fatty acids.  Soak a teaspoon or two of chia seeds in your juice or enjoy 12-15 almonds.  Not only will you get the essential vitamins from the juice, but healthy fats, protein and fiber.  If your short on time, just take your daily fish-oil supplement with your juice.  Enjoy your juicing!

 

EXAMPLES OF HEALTHY FATS:

– Nuts (Almonds, Cashews, Pistachios, Walnuts)  Raw nuts are the healthiest.

– Hemp hearts

– Chia Seeds

– Avocado or Avocado oil

– Virgin coconut oil (organic)

 

 

Advanced Naturopathic Medicine Inc. DBA Spark Health Naturopathic Medicine.

Pain management or Pain resolution?

Are you tired of that nagging pain from an injury that won’t heal? Did you try cortisone that resulted in only temporarily relief?

Cortisone momentarily decreases pain by suppressing inflammation. But your pain can return in the long term, forcing you to get another cortisone injection or take more pain meds. This is the essence of pain “management”.

According to a study, pain eventually returned in those who received cortisone injections, while pain continued to decrease in those who received Platelet Rich Plasma (PRP) injections.

PRP injections reduce long term pain by actually stimulating regeneration of the damaged tissue that leads to pain resolution, rather than simply masking or “managing” the pain like cortisone.

Pain resolution is the best solution!

For the month of March 2015, we are offering $75 off a prolotherapy or PRP treatment with Dr. Soheily. Call Spark Health at 858.228.4188 to book your appointment!

LEARN MORE ABOUT PRP & PROLOTHERAPY 

 

 

Advanced Naturopathic Medicine Inc. DBA Spark Health Naturopathic Medicine.