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Nutrition

Fight Stress, Anxiety, and PTSD with these Must-Have Herbs and Spices

Herbs-and-PTSD Wilcowellness

 

You may add herbs and spices to everyday dishes, but their power has so much unspoken healing potential

  Did you know that herbs and spices date back thousands of years in history as-as a form of medicine? Herbs and spices can act as an aid or a natural remedy and brain-boosters for those who suffer from stress, anxiety, and a disorder known as post-traumatic stress disorder (PTSD). First, let’s take a look at what exactly this disorder entails…  

What is PTSD?

According to Atlanta Black Star, “Post-traumatic stress disorder, or PTSD, is a psychiatric condition that often arises after an individual witness or is involved in a life-threatening event such as a disaster, rape, or violent assault.” This type of disorder does not target a particular age group. Children and adults can relive the trauma through flashbacks, nightmares, or behavior disorders like depression, crying, or insomnia. People who have PTSD may feel detached from their surroundings or estranged from pets, friends, or family members. In many severe cases, people suffer profoundly in their everyday life. Living with PTSD, sometimes known as battle fatigue, survivor’s guilt, or traumatic neurosis, is not a new thing. It’s been around for quite some time, often defined by these symptoms:

  • Anxiety
  • Easily startled
  • Hypervigilant
  • Irritability
  • Anger
  • Mood changes
  • Fearfulness
  • Numbness
  • Inability to experience joy or pleasure
  • Loss of memory
  • Avoiding area associated with trama

 

Homeopathic Remedies for PTSD

Homeopathic or natural remedies can help ease these symptoms and offer support to those that suffer through the healing process and make their way to recovery. In many cases, herbs and spices are known for their ability to relieve anxiety, stress, and other overwhelming feelings, which may be found under the scope of post-traumatic stress disorder symptoms. Adding herbs to your diet can be simple, by enjoying their flavor and relaxing effects in tea form or tossed in with food, like a salad.

Plan an afternoon and spend some time in an apothecary or herbal store. Speaking with the herbal specialists about your concerns and what you are looking for in an herb. It is important to know how to utilize an herb properly and when is the best time of the day to add the herb to your daily diet. Be sure to discuss any medications you’re currently taking to avoid possible side effects when used in conjunction with your herbal remedy. We recommend going online and checking out Austin’s very own Herb Bar. A true apothecary with trained professionals. It is worth the trip into town! In Round Rock, you may contact the Wellness store Healthy Indeed with any of your questions. Wanting more information on herbs in Texas, we found this great store and website hosted by Cindy.  Located not far from Shiner Texas on your way to Houston.   http://www.theherbcottage.com/welcome/.

 

A list of plants and their properties is listed below used throughout history to address neurological symptoms:

Stramonium (jimsonweed) – helps with night terrors and nightmares, especially if a child (or sometimes an adult) is afraid of the dark. Helpful for people who experience anguish, fear, violence, and sleeplessness within their anxiety disorder.

Gelsemium – quells anticipatory fears something drastic or bad will happen. The impending dread of the future often makes an individual feel weak, with heavy eyelids, occipital headaches, and the possibility of diarrhea.

Staphysagria- helps adults and children who have been distressed due to violence. People who find comfort in Staphysagria are often those who previously are left feeling powerless and unable to defend themselves. You may find these people described as sweet but unable to deal with grief or anger as they suppress it until it erupts in outbursts of rage.

Chamomilla – brings a sense of ease and calmness. People who experience trauma and later become hypersensitive or hypervigilant find comfort in chamomilla teas. They may be oversensitive to noise and music and complain of stomach aches. Being rocked or “tickled” on the back often brings relief.  

In addition to these herbal remedies for PTSD, we encourage you to enjoy these beautiful herbs and spices that support brain function and health:

  • Ashwagandha: Think: Mental clarity. It boosts the brain’s memory and helps keep the immune system. Considered a nervine, it protects the brain against cell deterioration.
  • Common Black Pepper: Use as an excellent for improving brain function and combats headaches. Piperine, the compound responsible for peppers’ taste, is an anti-inflammatory and also aids in the absorption of other nutrients, including curcumin found in turmeric.
  • Cinnamon: Commonly found to be a natural antiviral, antimicrobial immune-boosting spice. Sprinkle a bit in your coffee or cereal to help fight off bacterial infections and make you a bit more alert. It is also known to slow the absorption of sugar and is considered one of the best foods for type 2 diabetics.
  • Cloves: Use as an excellent mental stimulant and aide in reducing oxidative stress when used in coffees or cookies (or both!)
  • Ginkgo biloba: Commonly used for cognitive function by promoting blood flow and served as a tea.
  • Ginseng: Use as an anti-inflammatory and reduced level of beta-amyloid, which are associated with Alzheimer’s disease.
  • Gotu kola: Improves blood circulation and memory, balancing all aspects of brain function.
  • Holy Basil: Helps circulation, sprinkly in pastas generously.
  • Lemon balm: Dry and put in a tea to improve cognitive function, reduce anxiety and insomnia.
  • Oregano: Fight free radicals by using on a cauliflower pizza.
  • Sage: Enhance memory by sprinkling sage on a turkey or chicken.
  • Saffron: Mix chicken, saffron, and garlic for a new take on depression (and an improvement during dinner!)
  • Tagara: Commonly known as Indian Valerian, mix with meat and veggies to aid emotional and nervous conditions.
  • Thyme: Don’t run out of “thyme.” Roast some potatoes and sprinkle this herb to increase omega-3 acids, which helps protect the brain from common aging disorders like dementia.
  • Tulsi: Order a Tulsi Herbal Chai (coffee) to increase the brain’s oxygen levels and improve circulation.
  • Turmeric: Cook up Tadka Dhal, a famous Indian recipe to reduce inflammation and a savory meal.

 

Natural herbs and spices are known for aiding in anxiety and stress relief. In the best case, these natural remedies help ease restlessness, nervousness, and stress.

If you’re experiencing symptoms, it is essential to follow your doctor’s recommendations and remain educated and focused on the best medical plan for you. If you do not have a current physician, please visit our directory for a complete listing! We can connect you with wonderful Functional Integrative Health Practitioners in Williamson County, TX.  

References: Atlas Black Star: Post Traumatic Stress Disorder  

Farmers Market / Nutrition / Sustainable

Eating Seasonally and Why It’s Important.

Isle Acre Farm Leander Tx

We believe that knowledge should be shared, especially with those who can gain from it without learning it the hard way!

That’s why we’d love to share Isle Acre Farms Post,

“The One Thing They Don’t Tell You About Eating Seasonally and Why It’s Important.”

 

As respected friends, bloggers, farmers, and lovers of the planet, we cannot thank Becky and Pete enough for sharing their knowledge

 

Be sure to stop by their farm for fresh produce (or their site for more information!)
They raise real food, no chemicals right here in central Texas. They’ll teach you how to feed your family the best you can, plus a “zillion recipes that make dinner a breeze!”
Click on the photo below to head over to Isle Arce Farms.com and read the full scoop on Eating Seasonally

Isle Acre Farm eating seasonably “The One Thing They Don’t Tell You About Eating Seasonally and Why It’s Important.”

Nutrition

Parenting a Picky Eater: Dietary Considerations for Autism

ASD Picky Eaters WilcoWellness

Parenting children with ASD can be challenging on many levels, and healthy eating is no exception

Autism Spectrum Disorder (ASD) is a neurological condition that usually appears before a child turns three years old. It affects the brain, particularly in the areas of social interaction and communication skills. Children with ASD often prefer to play, demonstrate very repetitive behaviors, and restricted (sometimes unusual) interests. These types of behaviors can affect eating habits and food choices. As a result, parents with children diagnosed with ASD face challenges at mealtime. Issues, such as picky eaters. Some might dislike a few foods, and some might hate all foods placed before them.

These types of behaviors can lead to the following health concerns:

 

  • Strongly Dislike Foods due to Sensitivities: Due to sensitivity with taste, smell, color, or texture, some children with autism may express a solid dislike for certain foods or limit their food selection. They may choose to avoid an entire food group, like fruits or veggies. It’s common for textures, such as soft or slippery foods, to become real crowd displeasures! Additionally, strong-flavored foods like onions or peppers may put a meal to a halt.
  • Doesn’t get enough to eat: Focusing, even sitting still for a few minutes, comes as a challenge for children with autism. Mealtime is no exception!
  • It’s hard to go #2: Whether it’s due to the child’s limited food choice, low physical activity level, or medication, children with ASD tend to express issues with constipation. Adding dietary fiber, such as veggies or bran cereals, may help remedy the situation. Additionally, regular activity and staying hydrated with plenty of liquids will help.
  • Medication interactions: Some stimulating drugs used with treating symptoms of autism can suppress appetite. Lowering the amount of food a child eats may affect growth. Other drugs may increase hunger and affect the absorption of specific vitamins and minerals. Ask your physician about the possible side effects of stimulant drugs.

 

Parenting children with ASD can be challenging on many levels, and healthy eating is no exception. By creating a nutritious, yet balanced autism diet meal plan can help create a routine while assisting emotional management and process information. Consider this! Children with ASD may not be receiving all the nutrients they need because they often avoid certain foods or limit what they’ll eat. If you know a child like this, give these nutrition strategies a-go:

Consider what foods are good for autism

Some of the best foods for children with autism are ones that help with inflammation, like omega 3 fatty acids. Studies suggest low consumption of this nutrient has been linked to autism, dyslexia, depression, ADHD, dyspraxia, and anxiety. Give foods like fatty fish a try.  Salmon and canned tuna in water can be mixed with crunchy veggies and turned into patties on the grill. At breakfast or lunch, give fortified eggs, soy milk, or yogurt a chance. Walnuts, Broccoli, and cauliflower are also a good source and can be eaten raw tossed up in a little walnut or flaxseed oil and their favorite special spice mix.

Consider sustainably raised animal proteins to enrich the child’s meal plan. Local Farm-raised beef or chicken are less likely to contain additives, like hormones and antibiotics. Behavior-wise, this can make a huge impact for children with food sensitivities and health conditions, like autism.

 

Farmer’s Market Prepares a Picky Eater

Food may taste, smell, look or feel undesirable to children with ASD, which poses a big problem for parents. A child’s sensitivity to foods limits their willingness to try new foods, especially if the texture is slippery or soft. Some children may even avoid entire food groups!

Speaking to the child outside the kitchen is one of the easiest ways to tackle these situations. Take a field trip to the Farmers Market and stop by the produce stand. Be sure to prepare the picky eater before heading out the door on your exploration. Once the food is selected, hop on the computer and do a bit of research together and prepare the meal as an activity. After preparing the meal or snack, ask the child to try it! If they don’t like it, don’t sweat it! By creating a low-pressure, positive atmosphere, will help familiarize new foods while creating flexibility in what they’ll eat.

Pro-tip: If you’re picking up food, say strawberries from the Farmer’s Market, consider striking up a conversation with your child and the vendor. The child may find interest in learning about the strawberry (or other food).

 

Mealtime Routines

Between timers beeping loudly and bright lights, the kitchen is a busy, sometimes overstimulating place to be for a child, especially those with sensory issues. All of these stimulates, even the way a dishtowel is hanging, are potential stressors making mealtime hard. Making mealtime predictable by sticking to a routine can help. One of the simplest ways to reduce stress while cooking up a meal is to do so at the same time each day. Also, consider making accommodations, like dimming the lights for bright sensitivity making mealtime more enjoyable for the entire family.

A creative way to involve the child is allowing freedom to choose a favorite seat, utensil, or food they enjoy each time they sit to eat. Make an effort to include a variety of colors on the plate and let the child choose their fruit or vegetable color. Remember to limit snacks before mealtimes. A child going to a table a little hungry will encourage a child to eat what is offered at dinner. Provide small bite-size portions and stick to a routine.

 

Seek Guidance for Special Diets

Change in diet can improve symptoms of autism. In fact, a quick google search of “what foods should be avoided with autism” brings up several recommendations for choosing a diet free of gluten and casein. Gluten is a type of protein, often in barley, rye, and wheat. Casein is a protein found in milk products, like low-fat or whole milk. Often known as GF/CF diet, eliminating these two items may help change the behaviors or symptoms of autism. Some reviews claim improvements in learning, social skills, and behavior.

Reminder! Restrictive diets require close attention and careful planning to ensure your child’s nutritional and health goals are achieved. To avoid any side effects and potential shortfalls, be sure to reach out to a reputable registered dietitian nutritionist before making changes to a child’s meal plan.

 

Working With a Specialist in Williamson County

Picky eaters? We know one; we love one. Many children, with or without autism, can be particular about the foods they eat. By working with a pediatric nutritionist in Williamson County, you’ll be able to identify nutritional risks based on how the child eats. He or she will answer questions about the effectiveness, safety of nutrition therapies and offer advice on supplementation. Call someone today! Get your picky eater back on track to living a healthy life.

 

Williamson County Resources for autism:

 

 

INSPIRATIONAL LINKS:

https://www.wrtsfranchise.com/autism-terms/

https://www.autismspeaks.org/expert-opinion/what-it-about-autism-and-food-0

https://www.webmd.com/brain/autism/diet-and-autism

 

 

 

Nutrition / Town News

Ultimate Guide to Farm to Table in Williamson County

Farm to Table Guide WilcoWellness

Total body health and wellness begins with the foods we eat

Everyone measures success differently; while some measure success in the things they own, others measure success in travels, laughter, and friendships. But if there’s just one factor that we can all agree on, it is most certainly health. After all, we won’t enjoy anything else in life if our health is compromised.

Total body health and wellness starts with the foods we eat; unfortunately, eating healthy isn’t as simple as picking up produce from the local supermarket. Anytime you choose to purchase fruits or vegetables from the supermarket, particularly those that are not organic, you are at risk of being exposed to harmful pesticides. The concept of Farm-To-Table manifested both to promote overall health and to bring economic stability and self-reliance to communities.

How is Farm-To-Table different from what we are doing now?

The farm-to-table movement promotes the delivery of food straight from the farm to your dinner table. The produce we purchase at many big chain supermarkets ships from farms to distribution centers where it is stored before being shipped across the country to various grocery stores. With cross-country distribution, much time elapses between the harvest and the product’s placement on grocery store shelves.

Food quickly loses its freshness and nutritious value in the journey to reach our dinner tables. The farm-to-table movement’s goal is to eliminate the middleman and re-establish the connection between farmers and the people in their community. Instead of using preservatives and non-GMOs to keep food fresh longer, food is eaten sooner while it is still fresh.

The History of Farm-To-Table

The history of the farm-to-table movement begins with industrialization, as people moved away from the farms and into the city to find jobs. With more people in the cities, the 1950s saw a boom in food processing and storage, particularly with canned food items and frozen dinners.

In the 1970s, people started to demand a return to nutritious, natural eating. The Texas Department of Agriculture was the first state to certify an Organic Label for Produce. It was during the Jim Hightower administration that Susan Kaerka, a representative for the TDA went and spoke with the California Growers Association and reported, “they were fascinated with the idea that the state of Texas was interested in  bringing the power of the state behind a state-certified Organic Label for produce, they were just shocked by that.”  Fast-forward to the 2000s, when schools pushed to use locally-grown foods in cafeterias, and people demanded to see “Non-GMO” labeled food products. By 2010, plant-based restaurants were growing in popularity. Since then, the movement has only become more mainstream.

Texas State Organic Label

 

What are the Core Principles of the Farm-To-Table Movement?

Beyond eliminating the middleman and strengthening the connection between farmers and consumers, the farm-to-table movement is built on several core principles:

#1 – Food Security

By developing local food systems, the entire community is strengthened. Low-income families receive the same access to healthy, organic food that the wealthier are. The principle of food security looks at how the community as a whole can benefit. Because food production, processing, distribution, and consumption all occur within the same community, there are more jobs within the community and more healthy meals for everyone.

#2 – Proximity

Keeping food production and distribution local reduces the environmental impact and forges connections within the community. Rather than purchasing food items from mass producers, restaurants build relationships with the farmers they buy directly from. In doing so, they reduce the carbon footprint of mass distribution, but it also puts the money right in the hands of local farmers.

#3 – Self-reliance

This component of the movement encourages communities to work together in meeting food needs rather than looking to outside resources. In doing so, people can reconnect with one another along with the very earth that is tilled in their communities as well.

#4 – Sustainability

The farm-to-table movement encourages people to support locally-grown organic food and to purchase only that which is needed. When national distributors haul massive amounts of food across the country, not everything makes it to the destination without spoiling. Distributors end up tossing large quantities of products regularly. By cutting out the middleman, less food goes to waste, and more fresh food reaches tables.

How the Farm-To-Table Movement Benefits Your Health

The sooner food is consumed after the harvest, the more nutritious that food is. Most fruits and vegetables lose upwards of 30% of their nutritious value just three days after it is harvested, and that number increases with ensuing each day. By purchasing food from local farmers, food is consumed shortly after the harvest and consumed while still fresh.

Furthermore, by purchasing locally, consumers know exactly where their food is coming from and what practices are used to harvest it. The farm-to-table movement gives power back to the people and helps them to make more informed choices about what they eat.

Switching to a Farm-To-Table Lifestyle

Making the switch begins with a little research, a little exploration, and a plan of action. Moving to a farm-to-table lifestyle entails eating what’s in season, and that’s exactly what you will find at local farmer’s markets. In embracing this, start by researching what produce is in-season where you live and finding new recipes that utilize those seasonal food items. Next, learn more about the farmer’s markets near you, along with farm-to-table restaurants that you can trust to serve natural, seasonal food.

Farmers Markets in Williamson County, Texas

Williamson County hosts numerous farmer’s markets every week, which means that your farm-to-table lifestyle can start right away. To find a farmers market nearby, check out our directory of Farmers Markets, and make sure to save a date in your itinerary to dine at Greenhouse in Round Rock, where you will be sure to find inspiration for your locally-grown seasonal recipes. Finally, establish a relationship with a local farmer in Williamson County from whom you can purchase products directly. You won’t just be eating cleanly and confidently, you’ll be making a new friend in your community, and that’s what farm-to-table is all about!

We also recommend a few Farm to Table restaurants in your town:

Farm to Fork in Leander – Texas Southern Homestyle cuisine with a little French flair in a new location – Yep, the Texas winter blizzard zapped the pipes, and Farm to Fork is in the process of relocation. New atmosphere and more great local food to come. Watch their posts for grand reopening! 

Mouton’s -cajun and country fusion cuisine A very cozy Southern Style Bistro serving breakfast, lunch, and dinner, In Leander and Cedar Park. 

2020 Market Scratch Kitchen & Bar in Georgetown – Chef Jaime and Chef Luis’ will never let you down! Always ready to share where they picked up their local cuisine and flair. Live music and a great patio – need we say more.

The Grove wine bar /Kitchen – Located in Cedar Park, this fabulous little joint serves up American Fare paired with an extensive wine list. Stop by for a few tasty happy hour bites and a fantastic meal paired with your favorite glass, bottle, or flight of wine.

Foxhole Culinary Tavern tucked in between North Austin and Cedar Park just off 183/Lakeline rd.   A small sample of one of their many specials is social hour 3-6:30 p Tues – Friday featuring Tavern Tacos, Ponderings, flatbread snacks, and more.

Plowman’s Kitchen – A favorite spot in Taylor, serving Breakfast, Lunch, and Dinner, this family-owned restaurant has the best menu and collection of foodie love.

Be Kind to Good Strangers Cafe in Taylor, Texas – a great little lite breakfast and sandwich Café on W. 2nd street. Stop by for a bite or order online for the office lunch treat.

Inspirational Links:

Farm to Table Tx  Delivers to restaurants from local farmers all over central Texas

https://www.greenmatters.com/food/2017/05/03/ZlGaIU/farm-to-table

https://www.webstaurantstore.com/blog/postdetails.cfm?post=1532

 

Nutrition

10 Foods to Improve Your Sexual Health

Enhance Your Romance WilcoWellness

Having a healthy libido is linked to feeling emotionally and physically healthy. It comes as no surprise that the foods, like Truffle Mushrooms and Oysters we eat play a role in boosting our sex lives.

Sex! No need to feel ashamed or embarrassed for peeking into this article. We’re all sexual beings! In fact, just like physical and emotional health, sexual health is critical to overall health and well-being. Having a healthy libido or sex drive is linked to feeling emotionally and physically healthy. It comes as no surprise that the foods we eat play a role in boosting our sex lives.

This list of foods to improve your sexual health may help improve your life dramatically. What do you have to lose? Dive deeper into this blog to find out more about sexual health and foods that can help improve your overall sexual health: 

What is the importance of sexual health?

First and foremost, sex is not just about knockin’ boots not having intercourse. It’s about taking charge of your reproductive health and advocating for your emotional well-being surrounding intimate relationships.

According to the American Sexual Health Association, someone who is sexually healthy will process the following characteristics, behaviors, and belief systems in regards to sex and relationships:

  • Sexuality is a natural part of someone’s life
  • Sexuality involves more than sexual behavior
  • Everyone has sexual rights
  • Make safe, reliable efforts to prevent STIs and unintended pregnants (and seek care and treatment, if needed)
  • Experience sexual pleasure, satisfaction, and intimacy when they desire those type of experiences
  • Openly communicate about their needs with an intimate partner and healthcare providers when needed

These are goals to strive for provided by the ASHA, but know you do not have to check off everything from this list to have good sexual health. As they continue, “Each person has different ideas and standards for sexual health, and it is an incredibly personal part of a person’s identity and behavior.” But as a rule of thumb, safety, both emotionally and physically, and happiness for everyone in an intimate, sexual relationship keeps living a sexually healthy, authentic life.

When people have healthy, fulfilling relationships, it can improve their overall quality of life, physically and mentally, and may even extend their life.

How can you improve sexual health?

There are many pathways to improving sexual health, like managing stress and eating a proper diet. In fact, a diet rich in nutritious foods can benefit your sexual life in various ways:

  • Improve libido
  • Boost blood flow and heart
  • Improve stamina

Vegetables, lean proteins, and low sugar and saturated fat help prevent disorders that affect sex drive, like hormonal conditions and metabolic syndrome.

What are the best top foods for improving sexual health?

#1: Flaxseeds

Flax seeds have notable sexual benefits in both men and women. Sometimes known as linseed, these little brown seeds increase libido by increasing testosterone, the male sex hormone, in the body. It’s primarily responsible for most sexual functions. The presence of fatty acids in flax seeds also serve as building blocks for sex hormones.

Flaxseeds also increase sperm count and promote fertility due to the presence of L-Arginine. The blood flow also increases to sexual organs by flaxseed oil, thus keeping an erection longer.

#2 Red wine

Pour a glass of red wine, perhaps merlot, to naturally boost testosterone levels, which promote sexual function and sexual desire. Red wine also contains polyphenols, which help reduce the risk of erectile dysfunction.

 Keep in mind; drinking shouldn’t be in excess as it may lower levels of this sex hormone.

#3 Oysters

Zinc is abundantly present in oysters. This chemical element promotes sperm health, testosterone production and boosts fertility in men. The amount of testosterone present in women is less than in men, but it still plays an essential role in female libido.

Interestingly enough, oysters contain dopamine, which helps influence sexual desire in men and women.

The presence of zinc in oysters promotes blood flow within male sex hormones, helping sexual health and behavior.

#4 Pumpkin seeds

Like flax seeds, pumpkin seeds have a great deal of zinc within them, and the above benefits are quite alike. For instance, the male prostate gland benefits greatly from pumpkin seeds due to rich zinc and magnesium.

Pumpkin sees it contain antioxidative, antihypertensive, and cardioprotective nutrients, all essential for optimal sexual health. 

Pumpkin seeds also reduce the chances of prostate cancer, increase sperm production, count, and motility.

#5 Beets

Lettuce, Turnip, the BEETS! These packed veggies have aphrodisiac properties and contain nitrates, which promote healthy blood circulation.

#6 Pomegranate seeds

Testosterone, the primary sex male hormone in men, is responsible for various things, such as regulating estrogen levels and playing an essential role in female sex drive.

Pomegranate seeds are chock-full of polyphenols, a compound associated with reducing the risk of high blood pressure, stroke, and heart disease. They also help relax blood vessels and boost blood flow to the brain and heart. If polyphenols improve blood flow in these areas, why not to other areas below the belt?

Not only do polyphenols help with blood flow (below the belt), they are packed with flavones, which promote erectile health, and vitamin C, which helps decrease stress and builds stamina.

#7 Avocado

Did you know the word “avocado” is derived from the ancient Aztec word meaning “testicle?” Consequently enough, avocados are an excellent source for testicle health (or for what lies inside of them).

Avocados are packed with Vitamin C, a crucial ingredient to helping widen blood vessels and potentially lowering the risk of certain heart diseases.

Other perks of this south-of-the-border treat include boosting energy and providing an overall sense of well-being.

Related Read: Men’s Nutrition 101: What to Eat, Where to Get it

#8 Salmon

This fishy-dish helps increase dopamine levels in the brain because it contains omega-3s, making you more energetic and sexually active. We understand that omega-3s help benefit the circulatory system run smoothly, helping lower the risk of certain diseases that may affect sexual health. Eat this pink-fleshed fish, as well as halibut, sardines, and tuna may help you keep your body and sex life healthy!

#9 Apples

“An apple a day may keep the gynecologist away.” That’s the phrase, right? We all know apples have many health benefits, but did you know they may help you “in the sack?” Yes! A compound is known as Quercetin, a flavonoid that acts as an antioxidant and is found in many apples. Quercetin helps manage prostatitis symptoms, treatment of erectile dysfunction, and supports overall circulation within the body.

#10 Truffle Mushrooms

Get your old huntin’ dog out and search for truffle mushrooms if you’re looking to promote sexual feelings, including sexual desire.

During the love-making phase, few odorous substances secreted, which are similar to testosterone, are called alpha-androstenol to attract females.

These edible aphrodisiac mushrooms should be at the top of your list!

Conclusion

Like our physical and mental health, sexual health is equally vital for achieving a happy, healthy life. By reducing stress and eating a nutritious diet, it’s easy to promote the health of those organs below the belt.  Countless natural sources promote your sexual performance by treating erectile dysfunction, improving blood circulation, or boosting libido.  On top of these nutritious tips, we encourage you to speak to a health clinician about your sexual health.

Local Resources:

Check out these additional resources:

Inspirational Links:

https://www.healthline.com/health/food-nutrition/foods-for-better-sex

https://www.healthline.com/health/7-foods-enhance-your-sex-life#bottom-line

 

Nutrition

The Amazing Grapefruit

19 Grapefruit Tips WilcoWellness

Nineteen Ways Using Grapefruit Can Transform Your Health

And Home

Grapefruit is a stunningly colored citrus fruit grown in subtropical climates with a sweet and tart taste. First documented in Barbados in 1750, the grapefruit has often been referred to as the forbidden fruit.

As delectable as they are, grapefruits have 50% more citric acid than oranges. For that reason, they are also known for making those who eat them grimace with the sour sensation they provide.

Even if their bitter taste isn’t your jam, regularly eating grapefruit is mighty beneficial for your body, and thanks to its antimicrobial properties, it also makes for an incredibly eco-friendly cleaning agent. And that’s just the start!

Ready to take the grapefruit challenge? See if you can incorporate each of these 19 grapefruit uses into your life for a healthier body and a sparkling home:

#1. Sheds Extra Weight

Eating just half a grapefruit before or after each meal may reduce insulin levels and encourages weight loss. A 12-week study led by Dr. Ken Fujioka found that participants who ate just half a grapefruit with each meal lost an average of 3.6 pounds.

#2. Lowers Cholesterol

Grapefruit consumption may lower cholesterol and may reduce the risk of heart diseases. In fact, incorporating grapefruit into your diet for just one month can reduce cholesterol by as much as 17%.

#3: Boosts the Immune System

Grapefruit packs a heavy dose of both vitamin A and vitamin C and helps close the gate to various illnesses.

#4: Helps Control Blood Pressure

High levels of potassium in grapefruit help reduce systolic blood pressure in patients up to four degrees. Many scientists consider grapefruit as the miracle fruit for lowering blood pressure, as it is so powerful that many patients choose to stop taking the pills and eat grapefruit instead.

#5: Creates A Youthful Glow

An antioxidant powerhouse, grapefruit may help reduce wrinkles when consumed or used topically. Grapefruit-enriched topicals improve pigmentation, discoloration, and dull complexion. Making detoxifying grapefruit topicals requires minimal ingredients too!

#6: Is a Delicious Tea

After enjoying the grapefruit’s insides, the peel itself can be brewed into a throat-soothing tea. The peel is especially dense with antioxidants, making this one of the best teas we can improve the immune system. Pick up an extra sparkle of taste by adding a little spoon full of honey from your local Bee Farmer at your local Farmers Market.

#7: Makes Cookware Sparkle

Pots and pans made of copper, brass, or aluminum can become dull over time. To make them shine like new, simply rub them with a halved grapefruit or grapefruit seed oil, then dry with a clean cloth for a glossy finish.

#8: Polishes Furniture

Both grapefruit seed oil or the combination of olive oil and grapefruit juice make for top-notch furniture polish, particularly for wooden pieces. Spray this sustainable mixture onto a surface and buff away.

#9: Regulates Digestion

Drinking grapefruit juice for breakfast or after meals may be an excellent way to kickstart the digestive system or assist with constipation. Grapefruit juice is also known to reduce inflammation, making it a simple solution for soothing irritable bowels.

#10: Promotes Radiant Skin

Exfoliate the skin with a halved grapefruit thoroughly and see a difference that glows. The burst of vitamin C helps nourish sun-damaged skin while increasing collagen production and improving overall skin tone.

#11: Prevents Hair Loss

Washing your hair with antioxidant-rich grapefruit juice twice a week enables hair regrowth and fights bacteria that causes dandruff. Additionally, massaging the scalp with grapefruit seed oil gives dull hair a lustrous sheen that is super soft to the touch.

#12: Repels Pests

A little-known fact about insects is that they commonly despise citrusy scents. Rather than introducing harmful chemicals into the home, place dried grapefruit peels by walls, in cracks, or anywhere that ants or other pests make their appearances.

#13: Assists with Diabetes

Grapefruit boasts a low glycemic index of about 25, compared to high GI foods such as white bagels (72) or even a banana (48). Consuming just one half of a grapefruit drastically reduces insulin levels in the bloodstream.

#14: Heals Wounds

Applying grapefruit juice cuts, scrapes, and even post-surgical wounds are said to promote healthy scar tissue and blood vessels, thanks to all that vitamin C again.

#15: Prevents and Slows Cancer

Certain studies show that the high citric acid levels in grapefruit reduce inflammation and stop cancer cells from multiplying and spreading. The cancer-fighting properties of grapefruit are especially helpful with fighting prostate and pancreatic cancer.

#16: Improves Eyesight

We’ve learned by now that grapefruit is a great source of vitamin A, even more so than oranges. In fact, one helping of grapefruit contains 28% of the recommended value for daily vitamin A consumption. But grapefruit also hosts a heavy dose of beta carotene, which combines with vitamin A to improve eyesight.

#17: Detoxes the Liver

Grapefruit is one of the main ingredients used in many detoxes. The fruit’s antioxidants and phytonutrients play a major role in cleansing the liver and fighting against liver disease.

#18: Decreases the chance of Kidney Stones

Drinking half a glass of grapefruit juice every day may reduce the risk of developing kidney stones by increasing hydrating and stimulating urination. Drinking grapefruit juice is so effective that it is considered one of the best treatment options for preventing and eliminating kidney cysts.

#19: Safely Cleans Pet Toys and Cages and Cleanses Wounds

Next to vinegar, the grapefruit seed oil is widely considered the safest cleaning agent for any product that a pet (or, for that matter, a baby) comes in close contact with. So much so that it is preferred in the avian community to clean and treat open wounds without the risk of poisoning the animal with toxic chemicals.

When confronted with health issues, kitchen messes, and beauty blunders, there is just one doctor we can always turn to for an eco-friendly, toxin-free solution: Mother Earth.

Before opting for expensive medicines with questionable ingredients, it’s best to seek out natural remedies in the form of plant medicines, such as grapefruit. This wondrous fruit heals the body while boosting the immune system and is available locally. Find it fresh and take a delicious step towards a healthier life.

Nutrition

Brake the Diet Mentality by Understanding Intuitive Eating

Intuitive Dieting WilcoWellness

Facing The Challenges Of Intuitive Eating With

Interoceptive Awareness

Crash dieting rarely leads to successful weight loss, and when it does, it’s rare that the results last. Instead, crash dieting creates a mean cycle of shedding weight, then packing it on, exhausting the body with a pattern, and binging and starving the body of the calories it needs to thrive.

With regards to healthy eating, two of the biggest questions we should be asking ourselves are these: how did we become so out-of-touch with our bodies? And when was the last time we listened to what our bodies are telling us? A healthy life begins with a healthy diet, and a healthy diet is one that consistently feeds the body with what nutrients the body is asking for.

What Is Interoceptive Awareness?

Long before fast food and modern medicine came along, humans were more clued-in on the dietary needs of the body. Believe it or not, it’s possible to sense when the body needs protein as opposed to carbohydrates or when one area of the body is the cause for pain felt in every limb.

The body does not lie; however, our perceptions of the body’s requests can be easily misinterpreted. For example, if you find yourself constantly craving chocolate and sugary treats, your body may actually be requesting magnesium or more sleep. Just as well, your body may be signaling that it is mineral deficient or that there is a blood sugar imbalance.

The practice of interoceptive awareness helps people to properly perceive and interpret the various sensations of the body, both physical and emotional. The practice is often taught by therapists who work with their patients to focus attention on one area of the body at a time and thereby understand its triggers and signals.

How Does Interoceptive Awareness Relate To Intuitive Eating?

Interoceptive awareness can help practitioners focus attention on many ailments that require listening to the body, such as diabetes, anxiety disorders, and chronic pain disorders. Intuitive eating, on the other hand, utilizes Interoceptive Awareness to interpret which nutrients the body is specifically asking for.

Unlike crash dieting, intuitive eating actually gives you the freedom to eat whatever you feel your body needs without having to overthink what you can or cannot have in order to lose weight. Whereas Interoceptive Awareness helps practitioners follow the inner trails of their pain, Intuitive Eating honors the body as its own best guide to better health, rather than some crash diet designed by a complete stranger.

How Exactly Is Intuitive Eating Healthier Than Crash Dieting?

  • Crash diets make the body feel deprived by limiting the nutrients it needs. You might be surprised to learn that a little bit of sugar is actually good for the body, and the same goes for carbohydrates- both of which are the most common pieces eliminated from crash diets.
  • Intuitive eating returns power to the practitioner by allowing them to eat without restricting any particular food group when it’s needed. This helps people feel emotionally and physically satisfied as it reduces the likelihood that a diet will be broken with emotional eating.
  • The severe nutritional deficits created by crash dieting may promote very short-term weight loss. However, crash dieters become lethargic as the body fails to receive the caloric energy it needs. Intuitive eating boosts energy without abusing the body.

What Are The Guidelines Of Intuitive Eating?

In 1995, Evelyn Tribole and Elyse Resch coined the term “Intuitive Eating.” The term’s origins reach much further back to previous concepts, though. The practice is centered upon the idea that thoughtful eating habits maintain a healthy lifestyle. The 10 basic guidelines to intuitive eating as outlined in their book, Intuitive Eating: A Revolutionary Program That Works, are as follows:

  • Crush the Diet Mentality
  • Respect Your Hunger
  • Make Peace With Food
  • Challenge The Food Police
  • Respect Your Fullness
  • Discover The Satisfaction Factor
  • Honor Your Feelings Without Using Food
  • Respect Your Body
  • Exercise And Feel The Difference
  • Honor Your Health With Gentle Nutrition

Easier Said Than Done, Right?

When converting to an Intuitive Eating lifestyle, there will be many ups and downs at first, but with time, you will develop more faith in your ability to listen to your body and respond to its needs. Some of the main challenges associated with Intuitive Eating include:

  • Thinking about food all the time. If you are encountering this issue regularly and aren’t sure why, it’s worth it to talk it out with one of the many incredible Nutrition Specialists located in Wilco, who can assist you with understanding your emotional eating triggers. Once you find those triggers, you will be able to incorporate non-eating solutions to working through emotions, such as exercising or journaling.
  • Lacking confidence and body shaming. We are experiencing a self-esteem crisis in the United States, an issue that is positively correlated with anxiety and depression. Intuitive Eating trains practitioners to listen to the body and respect it as the temple that it is. The practice reveals the power of the body to show you exactly what changes can be made to bring greater happiness and health to your life.
  • Lost interest in food at all. It’s an effect of intuitive eating that can be alarming at first, as practitioners may worry that they aren’t thinking about the body’s nutritional needs enough. In reality, this is an effect of Intuitive Eating that tells the practitioner they are learning to use food as an energy source rather than an emotional band-aid.

Breaking The Diet Mentality For A Better You

The beauty of mastering Intuitive Eating through Interoceptive Awareness is that it gives practitioners their life back and shows them what foods they should shop for to improve their unique body’s wellness.

By breaking the diet mentality, practitioners learn to distinguish between emotional needs and nutritional needs and to stop letting food distract them from living their lives.

Nutrition

A Beautiful Burst Of Nutrition

Amazing Pomegranate Health Benefits

The Health Benefits of Pomegranate

In some cultures, pomegranates are considered the fruit of heaven on earth, and possibly even the original forbidden fruit in the garden of Eden. The health benefits of pomegranate are countless. 

The pomegranate plant is scientifically known as Punica granatum, and every part of the plant- the flowers, bark, fruit juice, peel, and arils- have tested positively for antibacterial “activities.” While the skin is inedible, what lies beneath are up to 1,400 small seeds surrounded in a juicy, sweet coating, called arils.

Just one cup of arils contains a substantial amount of fiber, protein, vitamin C, vitamin K, folate, and potassium. Pomegranate juice is ubiquitous in Mediterranean countries, and this nutrient-dense superfruit is believed to possess medicinal properties that treat various health issues. 

The Heavenly Health Benefits Of Pomegranate:

Strong medicinal properties 

In particular, two unique components within the Pomegranate are densest with the fruit’s mighty health benefits. 

Punicalagins: Punicalagins are fierce antioxidants located in the juice and the peel of a pomegranate. They contain three times more antioxidants than red wine and green tea. Pomegranate extract, supplements, and powders are commonly produced from the peel alone and are taken to detox the body of free radicals, reduce plaque in blood vessels, and lower cholesterol.

Punicic Acid: The primary fatty acid in the arils is punicic acid, an omega-5 polyunsaturated fatty acid that is also found to have cancer-fighting properties. Additionally, punicic acid promotes heart health, repairs skin damage, increases immunity and memory, promotes healthy hair and weight loss, and is a natural arthritis treatment. On top of all that, punicic acid is a natural aphrodisiac. Ooh, la la!

Anti-Inflammatory Effects

Chronic inflammation is one of the main drivers of many serious diseases, such as lung disease, artery disease and stroke, diabetes type 2, Alzheimer’s disease, and even obesity. Pomegranates have strong anti-inflammatory effects thanks to punicalagin’s miracle-working antioxidants.

Helps lower blood pressure 

High blood pressure is one of the main contributing factors for heart attacks and strokes. Studies show that drinking at least 150ml of pomegranate juice for two weeks daily results in a significant decrease in blood pressure. Similar studies have revealed that consuming pomegranate arils regularly drastically reduces systolic blood pressure, thereby reducing the risk of cardiovascular disease and arterial plaque buildup. 

Delicious ways to use Pomegranate

Pomegranates can be eaten for dessert, to add flavor to salad dressings, or to add a healthy touch to a favorite cocktail. There are innumerable ways to optimize your holiday recipes with healthy and sweet pomegranate. Take this delicious Apple Pomegranate Bread, for example.

Did we mention that pomegranates are natural aphrodisiacs? If that’s the kind of flavor you’re looking for, you might love this recipe too:

Pomegranate Margarita: Combine lemon, vodka, a pinch of cinnamon sugar, and freshly squeezed pomegranate arils for a margarita that requires no blender, just lots of love!

Texas boasts great conditions for pomegranate trees to grow, particularly in the south, central, and southeast Texas. With the RipeNearMe app, “urban foragers” can locate pomegranate trees growing nearby, or list their pomegranate trees for other urban foragers to enjoy. One can’t help but feel young when the ruby-colored juice stains their shirt. Perhaps pomegranates really do contain the elixir for eternal life!

Nutrition

Benefits Of Fiber For A Fabulous, Fit Life

Fiber Fitness Month

  Benefits Of Fiber For A Fabulous, Fit Life

It’s well known that fiber significantly enhances weight loss in obese individuals and promotes healthy bacteria growth in the colon. Less well-known are the benefits of fiber for improving immune health and minimizing gastrointestinal inflammation as well. Heading into 2021, it’s a big year for healthy, new beginnings, and revamping the diet for a healthy gut is a great place to start.

In honor of National Fiber Fit month, we will be examining one of the mainstays of healthy eating. You guessed it, fiber! While beans are an excellent source of fiber, they’re not the only ones. Many fruits and vegetables are full of both soluble and insoluble fiber- two types of fiber that are important for us to consume.

What’s the difference between soluble fiber and insoluble fiber?

  • Soluble fiber: helps improve digestion and lowers blood sugar
  • Insoluble fiber: softens stool so that it’s easier for the body to pass

What are the benefits of consuming high amounts of fiber?

In addition to regulating digestive function, an analysis of 250 men found that eating fiber in the form of fruits, vegetables, and whole grains can reduce the risk of dying from cardiac disease, type 2 diabetes, stroke, and colon cancer anywhere from 16 to 24%. Those who ate the most fiber exhibited the lowest body weight, blood pressure, and cholesterol as well.

How much fiber should I eat every day?

According to the Harvard Health Blog, American adults eat just 10 to 15 grams of fiber a day. However, the USDA recommends that adults eat a daily amount of 25 grams for women and 38 grams for men. Keep in mind that there are two types of fibers, and foods that are high in one type of fiber tend to lower in the other. Many common fiber supplements don’t provide for both types of fiber. Which is why…

Consume food that is high in fiber to reach the suggested daily intake

Most packaged bread that can be picked up at the market is highly refined and void of fiber, even those loaves branded as “multigrain” or “whole grain.” The ingredients list cannot lie, however, so you should always turn the package over and check to see if “whole” is the first item listed. Next, you’re going to need to stock up on vegetables that are high in fiber.

Find these fiber sources at any Farmer’s Market nearby in Wilco.

Vegetables that are high in fiber include:

  • Artichokes
  • Jicama
  • Collard greens
  • Brussels sprouts
  • Kohlrabi
  • Kale
  • Okra
  • Sweet potatoes
  • Carrots
  • Beetroot
  • Green beans
  • Broccoli
  • Scallions
  • Mushrooms

Fruits that are high in fiber include:

  • Passion fruit
  • Avocados
  • Guavas
  • Raspberries
  • Blackberries
  • Pomegranate
  • Kiwifruit
  • Pears
  • Oranges
  • Blueberries
  • Strawberries
  • Cherries
  • Apricots
  • Bananas
  • Apples
  • Pineapples
  • Peaches

How else can we pack more fiber into our day?

  • High fiber cereals are terrific, but be wary of sugar content.
  • Make more soups! Add vegetables, dried beans, and peas. Take your soups a step further by composing them with vegetable broth or bone broth.
  • Toss some nuts, seeds, and fruits into plain yogurt, or add them to muesli.
  • There are several farmer’s markets each week in Williamson County, and there’s no better place to grab everything you need for fiber-filled chili complete with beans and vegetables.
  • Choose vegetable dips like hummus or salsa instead of ranch.

Not so fast! There are a right way and a wrong way to eat fiber

Eating too little fiber will leave you constipated, but eating too much fiber leads to abdominal pain, bloating, and diarrhea. Before you go on a fiber binge, there are a few important tips you need to consider.

  • Give your gastrointestinal tract some time to warm up by gradually increasing your fiber intake each day.
  • Make sure to balance increased fiber intake with increased water consumption.
  • Check with your physician before making changes to your diet.

Adding fiber to the diet is a simple way to make a long-lasting impact on your health and well-being. Fiber is one of the greatest weapons we have to fight fat and lose weight, improve heart health, and feel our best from the inside out.

Nutrition

Creative Coping Skills for Staying True to Your Health Values

Healthy Holiday Habits

 

You’ve done the work; Whether you’ve hit the gym consistently, built good eating habits, or made adjustments to feel better

Along came the holidays. The season for carb-loaded deliciousness, sugary sweet treats, and consoling in food for holiday-stress is in full swing.

Mom’s pies are a family tradition, even if she’s made ten thousand too many again. And you know she’ll be offended if you don’t take some home. Grandpa Roger will guilt you into trying his Turducken (loaded with cheddar cheese). And there’s a small part of you that wants to give because you might be missing out on the joys of tasty seasonal favorites if you stick to your good eating habits.

Practice what to say and do before going on holiday food-fests. Your body, mind, and spirit will thank you later.

Author of The Psychology of Eating, Jane Ogden, Ph.D., says by combining flexibility and preparation, a healthy person can cope. Be willing to invest time into planning what to say and do beforehand to stay true to your food values and health goals.

Overcome Barriers:

  • Food. It’s everywhere you look! From the office breakroom to sweet Sunday snacks at the in-laws, goodies are around, multiplying temptations like rabbits.
  • Eager Emotional Unpacking. Holidays seem to give emotional baggage the green light to unpack past trauma, wrong-doing, and disappointments. Old memories may surface – some stressful or sad. Ogden says many people respond to these triggers with emotional eating.
  • Treat Yourself. You may have a particular dish you love that only comes around during the holiday season. Missing out on it may feel criminal!
  • Righting with Rituals. Dr. Ogden says, “Food is often an important part of both family and religious holiday rituals,” she continues, “and opting out of those rituals may be seen as disrespectful of those sacred traditions.”
  • Food May Build Strong Bonds. Relationships with loved ones and food are deeply connected, says Dr. Ogden. She states, “at the holidays, you’re often with people who mean a lot to you, whom you don’t see all the time.” She continues, “As a result, you may be inclined to use food as a connecting point,” even if you’re hungry or not.

First and foremost, take time to honor yourself with self-reflection before heading into the holiday season.

Think about what you’ll eat in a way that better serves you. It’s “not in a way that meets the social or family expectations of others,” advises Dr. Ogden. Make sure that you are eating for yourself and nobody else. And make sure to have your explanation at the ready.

You know a simple no-thank-you isn’t going to work on the chef of the house. After all, if (s) he’s anything like my mother, they “didn’t spend all day slaving away for a home-cooked meal for nothing.” Prepare for resistance by practicing an explanation that invites as little pushback as possible. Say things like, “I’m gluten-intolerant” or “I’m avoiding sweets” can be more effective than “I’m watching my weight.” Sticking with the truth may set you free.

Speaking of the truth!

You might want to relax your rigid rules a bit. Dr. Ogden suggests, “You might simply accept the fact that this is a special time of year with respect to food and relax your rules a little.” Trust yourself enough to plan. There might be a few meals that you want to experience without restrictions, but give yourself a few extra workouts in between.

It’s up to you to set personal boundaries and limitations just as much as it’s your choice to choose when you’d like to savor a seasonally available dish. Being mindful of your wishes before your holiday-food-fests can help you stay on track and less likely to overindulge. When you do choose to lax your rules, enjoy the meal by slowing down and appreciating the gift at hand. There is something special about eating food prepared by a loved one – mindfully.

References:

Where to get the book? https://www.amazon.com/Psychology-Eating-Healthy-Disordered-Behavior/dp/1405191201

Author info: https://www.surrey.ac.uk/people/jane-ogden

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