MAY We Help With Your Self Care?

It’s Mental Health Awareness Month, and one can never be too mindful of the impact one faces due to stress, depression, anxiety and other mental health conditions. Fortunately, there are many acts of self-care that can aid in reducing the toll of everyday stressors on your mental health, such as getting a massage!

  1. Reduce stress and anxiety — During a massage, the body reduces its levels of a hormone called cortisol, which in high amounts can be responsible for the exacerbation of stress and anxiety levels. The release of this hormone also allows us to breathe easier, which is directly related to our ability to relax and operate in an emotionally healthier state. Furthermore, when stress levels are low, the body’s ability to heal itself is at its utmost potential.

  2. Better Mood — Massages stimulate the release of serotonin and endorphins into the bloodstream, which are the hormones primarily responsible for elevating moods. Many studies have shown that massages can aid in combating depression in people experiencing chronic illnesses such as fibromyalgia. Pain blockers, which can reduce chronic pain, are also components that can be released into the body via a massage.

  3. Sleep better — Receiving massages causes your muscles to relax and release tension, which enables you to sleep better at night. Sleep quality often improves because of the release of serotonin, which is often a calming agent to help you relax.

Who knew that releasing physical tension could also help release mental tension?

MaxWell wants you to massage more!

Super Bowl Snack Swaps!

photo-13.jpg

NO, NO, NO, NO, NO…  YES, YES, YES, YES, YES… Depending on which team you’ll be rooting for on Super bowl Sunday, those two words may be the only thing coming out of your mouth. But judging by the usual Super bowl Sunday menu items, the food entering your mouth is what you should be saying “No” or “Yes” to.

When did Super bowl Sunday become a holiday? It feels like people are cooking and ordering more food on this day then they would on Christmas or even Thanksgiving. Yes, the Super bowl received 106.5 million viewers last year, but we can give you 106.5 million reasons why you should avoid eating 13 Buffalo wings, 6 slices of pizza, 3 hamburgers, 2 bags of chips and drinking half a case of beer. Well, maybe not 106.5 million reasons but, we’ve found some really great recipes for your Super Bowl party!

We munch and crunch our way through the game.. But, are the French fries, wings, soda/beers really worth it when your team is finally at the end zone?

Swap your greasy snacks to make sure you’re always WINNING!

Check out the link to SNACK BETTER: Healthy Super Bowl Snack Swaps!

Berry Breakdown: 7 Fighter Fruits You Should Eat Everyday

Image

“Eat a berry every day to keep the doctor away” isn’t the same health chant you’ve heard over the years but it may as well be. Berries aren’t just a topping anymore. These berries are extremely high in health benefits and if consumed daily can help to fight diseases, increase vitality and physical strength! Packed with antioxidants, there’s a reason these berries are berrytastic! Munch on these 7 Berries Daily:

7 Fighter Fruits:

1)     Goji Berries- Composed of 18 essential amino acid, vitamins B1, B2, B6, and E, these berries pack a punch that’ll help fight negative health conditions and protect your liver from contaminates.

2)     Blueberries- Known as the antioxidant powerhouse, these berries have phytonutrients which aid years of cell damage. Overtime, our tissues and cells deteriorate and blueberries help to keep this from happening.

3)     Bilberries- Although, they are almost exactly like blueberries. These miniature size blueberries are proving that size does not matter. Bilberries possess components that reduce the occurrence of poor vision, cataracts, and increase blood flow to the circulatory vessels.

4)     Strawberries- These berries aren’t just delicious. They contain high levels of antioxidant phytonutrients known as phenols. Phenols can protect against heart-related diseases, reduce the risks of cancer, and can serve as an anti-inflammatory.

5)     Blackberries- Definitely not the black sheep of the berries, they contain vitamins C, E, and ellagic acid that have been proven to combat against chronic diseases and compounds that fight cancer.

6)     Cherries- Featured in some classic songs and synonymous with toilet bombs these berries are high in anthocyanis and bioflavonoids. The same substances that fight against inflammatory conditions reduce the symptoms of arthritis and migraine headaches.

7)     Acai Berries- Newest of the health-fighting berry bunch, acai berries have been used as powerfully healing, energy-boosting fruits. One acai berry holds ten times the amount of antioxidant vitamins as grapes, and two times the amount of blueberries. Take that blueberry!

Finding creative ways to consume these berries aren’t so difficult either. Throw them in a shake, top them off in your yogurt, or eat them as they are. Berries have proved to do the body good. MaxWell Medical wants you to spend this summer feeling BERRY GOOD!

Health Fix Mixes: 5 Juice Recipes that Cleanse

Image

“Juice Cleansing” has gotten a bad rap. Sorry Beyoncé, the Lemon Detox Diet isn’t going to cut it anymore. Lemon with a splash of cayenne pepper won’t keep you going after a few hours let alone an entire day. The real goal of a juice cleanse shouldn’t just be the weight loss, juicing should energize and detoxify your body.  These 5 Juice Recipes will help you consume more fruits and vegetables and get you on the right “nutritional” track:

5 Juice Recipes that Cleanse:

1)     Cataract Fighting Carrots

  • 4 carrots (chop off tops and tails)
  • 4 celery stalks
  • Handful of parsley (with stems)
  • 1 small zucchini (don’t peel)
  • ½ of a beet
  • ¼ grapefruit (peeled)

2)     Gaga over Greens

  • 2 cloves of garlic
  • Bunches each of green kale, spinach, collard greens and water cress
  • 1 tomato
  • 2 celery stalks
  • 3 carrots

3)     Citrus Chops

  • 1 apple
  • 2 peaches (cut in half, seeds removed)
  • 2 oranges (peeled)
  • ½ cup of blueberries, raspberries, and/or blackberries

4)     Fruit & Veggie Punch

  • 1 orange
  • 1 grapefruit
  • 1 cucumber
  • 3 tomatoes

5)     Flavor Flav

  • 4 medium tomatoes
  • 1 bunch of spinach or kale
  • ½ of a bell pepper
  • ½ small lemon
  • ¼ cup of water
  • 1 beet (peeled with tops and tails chopped off)

*Recipes may require a juice and/or blender. Always try to choose organic fruits and vegetables.

There isn’t a fruit or vegetable mix that doesn’t satisfy your healthy fix. Be sure to try these and some of your own. Vitamins and minerals in fruits and vegetables can detoxify your body inside and out and get you ready for your weight-loss plan. MaxWell Medical wants you to JUICE MORE!

Cold, Cold, Go Away!: 10 Foods to Help Beat a Flu or Cold

ACHOOO! That single sneeze can send 100,000 germs into the air and unfortunately your hat, scarf, and gloves can’t always protect you from what lies ahead for this flu season. ..Especially when you’re getting sneezed on by the germ infested person sitting next to you on the train or just regretting not paying with your credit card after noticing a cashier coughing into his hand and then handing you, your change.

Germs are everywhere and as the cold and flu season is upon us, it’s important to realize that protecting yourself from these infectious diseases/viruses requires more than just bundling up. You have to help your body by in-taking a variety of immune-boosting foods that can keep you healthy once the flu season strikes and all year round.

10 Foods to Help Beat a Flu or Cold

1.       White Button Mushrooms- These funghi help to increase the activity of natural killer (NK) cells, which are very crucial to your immune system.

2.       Tea- Whether it’s black, green, oolong, or pekoe tea, they will all help strengthen your body’s immune response, especially when it’s fighting off an infection.

3.       Chicken Soup- Chicken soup has anti-inflammatory properties that inhibit the activity of neutrophils, the white blood cells that are released by viral infections like colds.

4.       Garlic- Within garlic, there is Allicin, a powerful antibacterial compound.

5.       Broccoli- Broccoli is loaded with the chemical sulforophane, which is a compound activates antioxidant genes and enzymes that counteract the effects of cell-damaging free radicals.

6.       Natural Almonds- Natural almonds helps boost disease fighting power in the immune system, but you must eat the almonds with their skins on!

7.       Turmeric Turmeric aids in strengthening cell membranes and helping cells resist infection.

8.       Pumpkin- Pumpkin seeds are loaded with Zinc, which helps your body fight infection. The flesh of the pumpkin is filled with immune-boosting beta carotene.

9.       Fish- Fish contains plenty of omega-3 fatty acids, which helps to reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections. Selenium helps white blood cells produce cytokines-proteins that help clear flu viruses out of the body.

10.   Yogurt- Yogurt contains Probiotics which are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs.

So before you dive into a tub filled with hand sanitizer to help fight off flu and infection, just remember there are foods you can eat that will strengthen your immune system before, during and after the flu season.  This flu season MaxWell Medical wants to help you fight against the germs in this city and SNEEZE LESS!

http://www.webmd.com/allergies/features/11-surprising-sneezing-facts

http://www.pattiwood.net/articles.asp

http://www.medhelp.org/healthy-living/slideshows/Immune-Boosting-Foods/69/1

http://online.prevention.com/flu_immunity/index.shtml

Super Smoothie Tasting with Jill

Image

Eek. Where has the time gone? It’s the holidays! Our to-do list is miles long. We’ve barely made it through Thanksgiving dinner and Black Friday Shopping. Now we’re a few days away from the beginning of Winter and only weeks away from our New Year’s Resolution of getting fit and reaching our wellness goals for 2014! We’re not sure what we’re dreading more? Have no fear this year, Super Smoothies with Jill is here!

As part of our Fall FREE Giveaways, the local health and lifestyle coach Jill Hoffman will be dropping by each of our offices with her nutritious and delicious smoothie samples. She’ll give our patients an exclusive chance to take home recipes to some of this season’s most scrumptious smoothie favorites!  (Hint: One will be made with pumpkin pie! Oh my!)

AND just for our MaxWell fans check out a teaser smoothie recipe for Beginner Green Smoothie.

Don’t miss out on some seriously, super smoothie samples!

Schedule for Smoothies: 

Wall Street Office on Tuesday, December 17th, 4-7pm

40th Street Office on Wednesday, December 18th, 11am – 2pm

58th Street Office on Thursday, December 19th, 11am- 2pm

52nd Street Office on Friday, December 20th, 11am – 2pm
Can’t wait until December 17th?
To get more info and download 5 healthy snack recipes on her website go to: www.cravehealthwithjill.com/
Check out her Facebook for wellness tips: www.facebook.com/cravehealthwithjill
Or follow her on twitter for some healthy tweets: twitter.com/cravebackhealth

Cubicle Cues: Protect Your Head

img_cubicleCues_head

Hold your HEAD up high! One of our worst habits when working at a computer, is holding our head forward to read the screen. Many of us do it without even realizing it! This posture can often result in chronic discomfort and pain including headaches, neck pain and back pain, just to name a few. Ideally, we want to sit back with our chin tucked and ears, shoulders and hips aligned. Your monitor screen should be roughly arm’s length away and the top 1/3 of the monitor should be at eye level. Invest in a document holder that elevates the text you’re referencing to the height of your screen. For more of our ergonomic tips click here.

5 Simple Snack Swaps

Think there’s a difference between healthy and healthier? Absolutely! Problem is you never know where you’ll be when you get a SNACK ATTACK! There’s nothing wrong with snacking but, there are substitutes that will help curb your cravings and sky rocket your energy levels to not just be healthy, but be healthier! MaxWell Medical has alternatives that will have you snacking for more!

5 Simple Snack Swaps:

1)      Grapes for Dried Apricots– Hate raisins but enjoy the ease of grapes? Dried apricots are a great alternative. They contain almost half the sugar of grapes, yet have more fiber. They’re also rich in antioxidants and contain vitamin B5 to help the body release energy from food.  

2)      Cheese for Ricotta Cheese- Cheese of any sort seems like a no, no but; ricotta cheese isn’t like the others. It contains more protein and calcium to help you build muscle and strong bones. Still not impressed, ricotta is rich in omega-3 and omega-6 fatty acids known to help prevent heart disease and cancer.

3)      A Pear for An Apple– Who hasn’t heard that an apple a day can keep the doctor away? Deep red skinned apples contain more Quercetin which is a concentrated antioxidant, which can help prevent diseases. Also, apples have lower sugar content than pears which is great for Diabetics.

4)      Potato Fries for Sweet Potato Fries– Fries of any sort seem like the least healthy option to consume but, sweet potato fries are great. Sweet potato has a great source of vitamin A which is vital for good vision and helps to prevent dry skin and hair.

5)      Nuts for Almonds– Don’t let the monocle on Mr. Peanut fool you. He isn’t as great for you as almonds are. Almonds are higher in fiber and protein than nuts, that’ll be sure to keep you fuller for longer. They’re also rich in vitamin E, which has skin-healing benefits.

So next time you’re perusing the aisles at Duane Reade looking to satisfy your cravings without packing on the pounds keep these in mind. Opt for these 5 healthier alternatives to get you through your day. MaxWell Medical wants you to use these simple swaps for BETTER HEALTH!

5 Tips on How to Stay on a Paleo Diet

We’ve succumb to the NutriSystem, counted calories on Weight Watchers, suffered health risks on Atkins’s, followed the fad with the Grapefruit Diet, and listened to Jared and indulged in 5-inch subs at Subway. It’s referred to as “humanity’s healthiest diet” and many members of our team swear by it. The Paleolithic Diet is increasing in its devotees and it’s easy to see why. Following the Paleo Diet leaves people feeling more energetic, leaner, and subsequently…healthier. MaxWell Medical turned to our resident Paleo Coach, Dr. Hall to get some tips on transitioning to a Paleolithic Way of Life!

5 Tips on How to Stay on a Paleo Diet

1)      Add, don’t remove – Dr. Hall encourages that you address the deficiencies in your diet first by packing your meals with plenty of fresh fruits and vegetables. Find vegetables you love and eat as much and as often as you like.

2)      Say goodbye – Once you have added fresh produce and you’re ready to take the next big step, bid a fine farewell to grains, sugar, and dairy. Our bodies didn’t evolve to thrive on grains and the pasteurized version of milk we drink today. Eliminate them gradually and your body will thank you.

3)      Where’s the BEEF?- Contrary to popular belief, red meat does not lead to heart disease nor increases in cholesterol levels (and even if it did, there is paltry legitimate evidence that high cholesterol is a risk factor for heart disease. That’s right!)  But make sure you know your meat. Ensuring that the beef you’re eating is grass-fed and hormone/antibiotic free makes all the difference.

4)      EAT – Simply said, eat when you’re hungry and stop when you’re full. Our ancestors ate until they were satisfied because they never knew where their next meal would come from.  You do…but as long as you’re not eating carbohydrate/sugar rich foods and you’re eating real, healthy food, you can eat as much as you want.  How nice is that? 

5)      Snack Attack – Much like other diets, it’ll take time to transition into a Paleolithic Way of Life. But, once your body adjusts to burning fat rather than carbohydrates for fuel, you’ll find you don’t need to snack since your body will have a constant stream of fuel…body fat!. And your meals will keep you satisfied with sustained energy that will last you through the day.

Don’t believe the hype, try it for yourself. These tips provided by Dr. Hall will be sure to help you along the way.  Not all people transition to this way of eating the same, so see what works best for you – and feel free to ask Dr. Hall any questions you may have. MaxWell Medical wants you to EAT SMARTER.