Reduce Inflammation & Lower Blood Pressure With These 6 Key Foods

Reduce Inflammation & Lower Blood Pressure With These 6 Key Foods

Inflammation!

This topic seems to be absolutely everywhere these days. Who in the health and wellness field is NOT talking about the infamous inflammation?

Some say it’s the root cause of all disease.

Everyone wants to tell you how to kick it to the curb.

Let me give you a rundown on my favorite anti-inflammatory foods. And for bonus points, I'll even tell you which anti-inflammatory, antioxidant compounds they contain.

Not to mention the anti-inflammatory recipe I’ve included at the bottom! Delish!

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Water - How Much Do I Really Need to Drink?

Water - How Much Do I Really Need to Drink?

We all know we need to drink "enough" water… But how much is "enough?" And what non-water options count toward my daily intake?

Let me tell you that the amounts often suggested as optimal might not apply to you;  this is because everyone is different. #surprise

In this week's post, I'm sharing with you the signs and signals your body uses to communicate how much water it needs. I also have a list of non-water drinks and foods (yes foods!) that count toward your daily water intake.

Plus, I have ten non-water hydration ideas for you as well.

Let’s dive right in (pun intended)...

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Multivitamins: Are They Really a Waste of Money?

Multivitamins: Are They Really a Waste of Money?

Are you one of the many people who feels that multivitamins are an “insurance policy” for your health? Do you take the very popular “Jack of all trades” of the supplement world?

Or, have you been told that they’re not worth anything, and just make “expensive pee?”

I’m spilling the truth in today’s post.

The truth is, there is too much hype out there about multivitamins. Hype about their health benefits, and hype about their risks.

This post may help you to decide whether to take them or quit them.

But no one should quit eating superfood salads. Especially not my amazing recipe!

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The Roller Coaster Ride You Need To Exit Immediately (It’ll Help You Stay Away From Carbs!)

The Roller Coaster Ride You Need To Exit Immediately (It’ll Help You Stay Away From Carbs!)

You've probably heard me talk about blood sugar at some point, right?

Not just if you have diabetes but blood sugar is crucial for high blood pressure, cholesterol, and struggle with weight loss.

Well, this means it's probably important for your overall health.

While your body has mechanisms in place to maintain stable blood sugar, there are many nutrition and lifestyle strategies that you can implement to help it out.  

Maintaining stable blood sugar will improve your overall physical and mental health.

Of course, I have some nutrition and lifestyle recommendations, and a blood-sugar stabilizing DESSERT recipe just for you.

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3 Science-Backed Reasons Why You’re Low-Sodium Diet Isn’t Working to Lower Blood Pressure (And How to Get Off Diuretics)

3 Science-Backed Reasons Why You’re Low-Sodium Diet Isn’t Working to Lower Blood Pressure (And How to Get Off Diuretics)

Do you want to lower your blood pressure naturally with your diet? Understand this whole salt thing? Learn why what you’re doing may not be working? 

If you have high blood pressure, my guess is “Yes!” so read on...

We need to rewind and start from the beginning and learn more about salt.

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Is Coffee OK if You Have High Blood Pressure?

Is Coffee OK if You Have High Blood Pressure?

Coffee is healthy. Coffee is not healthy. Drink it. Avoid it.

Why all the confusion?

If you want to know whether you should drink coffee or avoid it, today’s post is for you. Coffee affects different people differently. It has some health benefits, but there are people who should avoid it.

Is this you? What should you consider before your next cuppa joe?

Not to mention, what’s my recommended recipe (and does it contain coffee, decaf, or tea?). Oh, the suspense!

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What Happens When You Don’t Get Enough Sleep: 5 Tips For Better Sleep

What Happens When You Don’t Get Enough Sleep: 5 Tips For Better Sleep

Oh, that elusive sleep.  That time to relax and regenerate.  To heal and repair.

If you need that coffee or two (or three) every morning you may get some very useful tips in this post.

Sleep isn't just important for your mind and body to have energy and be alert.  Lack of sleep can contribute to serious health issues which you don't want.

So let me have your attention for this “tip-filled” post on the importance of sleep and how you can get your fair share.  I'll even throw in an amazing caffeine-free latte recipe for your afternoon “pick me up”.

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Measuring Your Blood Pressure All the Time? Learn What You Should Be Doing Instead.

Measuring Your Blood Pressure All the Time? Learn What You Should Be Doing Instead.

When you are first diagnosed with high blood pressure, it’s really scary and you end up checking your blood pressure all.the.time. or just randomly with no specific reason or goal in mind.

There is a downside to measuring your blood pressure all the time. Stress, worry, anxiety… any of these sound familiar?

In this post, I’m going to show you how to stop looking at individual readings and to take your average of your blood pressure readings. And then stop measuring it. Unless your doctor has instructed you to measure it every day. I’ll give you some reasons at the end for you to re-check your average.

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Five Cholesterol Myths and What to Eat Instead

Five Cholesterol Myths and What to Eat Instead

Are you just about done with everyone's “obsession” with cholesterol?  Do you already know that cholesterol is not all bad, in fact there is “good” cholesterol?

Well, here it is.  Let me bust some common cholesterol myths right now starting with the myth that “cholesterol is cholesterol” because it's not.  Depending on which of its buddies cholesterol is floating through your blood with makes a massive difference.  Not to mention the fact that cholesterol is essential to good health.  (Yes, you read that right!).

After I bust those myths I'll give you the goods on what healthy lifestyle choices you can make to increase that “good” cholesterol (because medicines don't seem to be able to do that but I will tell you what can!).

And I'll leave you with a delicious recipe that you can use to get more veggies into your day!

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New Blood Pressure Guidelines. What you need to know.

New Blood Pressure Guidelines. What you need to know.

Have you been hearing the buzz about the new guidelines around high blood pressure? I bet you’re wondering, how do these guidelines affect you and what you need to know about them?

In this post, I will review highlights of the new guidelines so that you can be empowered when you're at the doctor having your blood pressure checked. You’ll know more about your options and how you can work with your doctor for the best treatment for you.

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Blood sugar creeping up? Here’s Why. 5 Things You Need to Know if You Have Prediabetes

Blood sugar creeping up? Here’s Why. 5 Things You Need to Know if You Have Prediabetes

So, you found out that your blood sugar is a little high, but you’re not really sure what this means or what to do about it? Are you frightened your prediabetes is going to progress into full blown diabetes?

I know you are worried about what’s going to happen and now that you’re diagnosed with prediabetes and you don’t know what to do.

Here are 5 things that you need to know about prediabetes with some good news, of course. And because I am a pharmacist, I break it down so that you can understand what’s (really) going on inside your body.

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Why Your Waist Circumference Matters 100x More Than What You Weigh

Why Your Waist Circumference Matters 100x More Than What You Weigh

It can be too easy to think (or worry) about your weight.

But you know what?  There is something else that may be more important when it comes to real health.  That is your waist circumference.

Ahh, just a minute!  It's not just about the “pinchable” fat under the skin (you know, that “muffin top”), it's about the internal fat around your abdominal organs that can be the real issue.

That internal fat (AKA “visceral fat”) is known to release a bunch of hormones and inflammatory compounds that can mess with your blood sugar, blood fats (i.e triglycerides), and blood pressure.

In this post I'll describe how to measure your waist circumference and then give you a bunch of actionable tips to help you reduce it.  And (of course) there's a super-nutritious recipe at the end.

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Yes, You Can Lower Your Stress Hormone Naturally. Here’s How

Yes, You Can Lower Your Stress Hormone Naturally. Here’s How

Stress is everywhere these days. We feel it when we wake up, when things happen during the day, and we even take it to bed with us.

It’s chronic. And it’s not awesome for your health.

When we’re stressed our body reacts in a couple of ways, one is by releasing the stress hormone cortisol.

And you can imagine that there are natural ways you can lower it.

So check out my list of recommendations to reduce cortisol. Then indulge in my de-stressing dessert recipe.

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Why You’re Dieting Efforts Are NOT Working: Common Weight Loss Myths Busted

Why You’re Dieting Efforts Are NOT Working: Common Weight Loss Myths Busted

Sometimes it seems that everyone has an opinion on weight loss. It’s full of bad oversimplified advice, and magical “non-diet” diet products. And this information is all over the internet.

I am so pleased to bust these bad boys. Want to know why? It's because I care about you. If you're looking to lose weight, then I want you to be successful. I want you to stop wasting one more second on garbage like the four common weight loss myths I’m debunking today.

Please join me in finally putting these to rest once and for all. And then, try my myth-free delicious and filling salad recipe.

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Holiday Survival Tips- Tips to add the health back into your holidays

Holiday Survival Tips- Tips to add the health back into your holidays

In this post we’re going to review some of the top tips for surviving the holidays with high blood pressure and type 2 diabetes.

These tips will help you add a little health back into your holidays. They’re perfect for traveling a lot over the holidays, eating out more with friends and family, or attending potlucks. Eating with your friends and family during the holidays does not have to derail your efforts for your health.

Being prepared and having a strategic plan will allow you to eat out at almost any family gathering and still stay on track.  

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Why You Haven't Told Anyone About Your Diagnosis With Type 2 Diabetes & High Blood Pressure

Why You Haven't Told Anyone About Your Diagnosis With Type 2 Diabetes & High Blood Pressure

You sit there stunned as the doctor goes over all the lifestyle changes you need to make like that you need to lose weight, clean up your diet, and start exercising while adding new medicines for you to take every day.

You can’t seem to fully wrap your head around this new diagnosis.

You’re scared. What’s going to happen? What does this mean?

You don’t even want to tell your friends and family because you are embarrassed that this is happening, you didn’t think it could happen to you.

You’re ashamed that you let things come this far. You might even want to completely ignore your diagnosis.

There is a lot of fear that fuels the stress and worry that you may be feeling.

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No Energy? What's Your Metabolism & How to Boost It.

No Energy? What's Your Metabolism & How to Boost It.

Do “calories” really count?  

Well, yes they do, but they're not the only thing that matters when it comes to how much you weigh and how much energy you have.  

In other words it's all about your metabolism.

In a nutshell metabolism is how you take in oxygen and food and use them for energy, heat, and storage.  

But what's really more important is how fast your metabolism works i.e. your “metabolic rate.” And you may have heard of RMR and TDEE, which are ways to measure your metabolic rate.

If you have two or more of the following your metabolic rate is contributing to your health conditions: high blood pressure, high blood sugar, carry a lot of weight in your midsection, high cholesterol, high triglycerides.

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