UNLIMITED You
www. un l imitedhea lt hinst itute. com M-Th : 9 a .m. to 4 p.m. 626-389-8922 MARCH 2018
FROM THE DESK OF
Dr. Henry
DoYou HaveThis Poison InsideYou?
What if I told you that right now, inside of you, there was a poison so powerful that it has been shown to cause heart disease, obesity, diabetes, and more?
Running is a great way to stay in shape and reap the benefits of cardiovascular exercise, but unfortunately, it’s not for everyone. If you’re recovering from an injury or experiencing chronic pain from inflammation, running might be too intense of an exercise for you. These limitations affect more than just physical fitness — they limit your overall quality of life. Running is a high-impact workout that takes a severe toll on muscles and joints. In many cases, the inflammation caused by the impact of running can be so severe that simple tasks like walking or getting out of bed become major challenges. Even if running is possible, it might not be the best workout strategy for you. Here are four low-impact exercises that will keep you fit and help you achieve your training goals. LOW-IMPACT ALTERNATIVES TO RUNNING Keep Yourself Active Without the Inflammation
What if I said that you were letting this poison ravage your body and steal your health from you?
What if I told you that this poison is so prevalent in our society today that you’re most likely being exposed to it at work? This poison is so nasty that it not only causes headaches, chest pain, fatigue, and depression, it can also deprive you of your sex drive!
I don’t know about you, but I would want to get rid of this poison as fast as I possibly could.
As you may have guessed, the poison I’m talking about is stress. The more you let stress rule your life, the more likely you are to become sick. But, there’s hope! There are lots of ways to detox stress from your life. One of my favorites is to keep a journal. Journaling is an effective stress relief because you are taking time out of your day to focus on yourself and how you are feeling. Give journaling a try and see how it helps you deal with the stress in your life. For more tips on living a detox lifestyle and getting rid of stress, pick up a copy of my new book, “The Unlimited You Detox.”
Alternatives to Running
Elliptical
An elliptical machine gives you all the benefits of running without the impact. It gives you the ability to push your cardio barriers while working similar muscle groups. Many adults with joint pain thrive on the elliptical because of how easy it is to use. It’s a running machine that keeps your feet from ever hitting the ground. The lack of impact translates to much less stress on your joints and bones, and less pain overall.
Yoga
You can get it for free by visiting www.unlimitedyoudetox.com.
Yoga is a great way to get an awesome workout while avoiding the constant shock of running. The benefits are different, but it drastically minimizes joint stress. The wide array of classes allows you to get the exact workout you need. Whether it’s a casual class to
- Tamika Henry
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Recovery is also key to making sure your workouts achieve their full effect. This means not only getting a proper amount of sleep, but also engaging in a light cool-down and recovery session. Foam rolling, massage, and light stretching will help keep your muscles ready and receptive to the changes you put them through. It’ll also help limit lactic acid buildup and reduce post-workout inflammation. Whether it’s for medical reasons or personal preference, we hope these strategies can benefit your quality of life. By limiting impact, adhering to a proper diet, and engaging in recovery activities, you can live an active lifestyle without pain.
a great deal of lower-body strength and lung capacity, which makes for a great workout.
get you loosened up or an intense hot yoga session, this ancient practice is an amazing way to sustain peak physical fitness.
Reduce Inflammation
Swimming
While the benefits of these exercises will keep you fit and prevent injuries caused by sustained impact, without proper diet and recovery treatment, it could be all for naught. The inflammation you prevent from doing low-impact workouts is just as likely to be brought on by the wrong diet. That’s why we’ve provided three foods to avoid if you’re looking to limit inflammation. Sugar. An oversaturation of sugar can increase levels of inflammatory messengers called cytokines. Fried foods. Fried food contains high levels of compounds that increase your overall inflammation levels. • •
Swimming has been described as the ultimate full-body workout. It does wonders for your cardiovascular system and works your upper and lower body simultaneously. It’s great for keeping your muscles strong and active. The challenge with swimming is learning to perfect the technical aspects. While other activities can be picked up with ease, swimming requires a great deal of repetition to develop the skill necessary for a great workout. However, once you have it, it’s hard to find an exercise that will do more for you.
Biking
Biking provides another incredible way to work out while limiting the impact on your joints. You don’t just take your body up a hill or down the street — you carry your body and the added weight of a bike. This requires
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Saturated fats. Saturated fats are known to increase the inflammation of your fat tissue.
Keeping Up With Your New Year’s Resolutions What You Need to Do to Stay On Track and Push Forward
language for a trip next year, the resource you need may be an app on your phone.
Setting goals is the easy part. A lot of people say they want to lose weight, eat better, learn a new skill, or try a new hobby, but they don’t define their goals any further. Vague goals aren’t really goals at all. The best way to stay on track is to be as specific as possible. Understand what you need to do to accomplish your goals. Make sure you have access to the appropriate resources that will help you make progress. Resources come in all forms. Look to the people around you for accountability — your family, friends, neighbors, or colleagues. If you don’t want to involve anyone else, keep a notebook or diary to track progress. Or if you are learning a new skill, such as a foreign
March is the month of spring time and rejuvenation. It’s also the time whenmost people have forgotten about the resolutions and goals they set earlier in the year. Have you neglected or given up your goals? If you have, you are far from alone. Most people let their goals fall to the wayside at least by March, if not long before. It comes down to four simple reasons.
When you bring specific goals together with the necessary resources, achieving your dreams becomes more possible than ever before. You just have to take steps to avoid falling into the mistakes listed above. Set attainable concrete goals, track your progress, and check in with someone to keep you accountable. Since it’s been a few months, take a moment to review how far you’ve come since January. What do you need to do to make 2018 your best year yet?
1. They set goals that were out of reach or unrealistic.
2. They had zero accountability.
3. They set abstract goals.
4. They didn’t track progress.
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THE POWER OF HERBAL TEAS: 3 Teas for Better Health
Lavender Tea For some people, lavender tea is great for reducing headaches, arthritis pain, and general joint aches and pains. For others, however, it improves sleep. Lavender tea is often recommended to people who suffer from insomnia or who have trouble falling asleep. Drink some before bed and let it do the rest. It helps you feel relaxed and eases you into the land of nod. The flowery flavor isn’t for everyone, but if you’re looking for a natural sleep aid, it’s worth trying. If the flavor proves too strong, a great alternative is chamomile, which shares many of the same properties as lavender tea. Peppermint Tea It’s no surprise this is one of the most popular herbal teas around. Thanks to its not-so-subtle aroma and natural sweetness, it delivers on flavor and packs a healthy punch. Peppermint tea is known for its ability to aid in digestion. Plus, it works wonders on stomach inflammation, alleviating everything from minor aches to nausea. Rooibos Tea A South African tea, rooibos is noted for its high levels of vitamin C and antioxidants. If you’re looking for an immune system boost, rooibos is here to help. Thanks to its antioxidant powers, it’s also great for the skin. Stressed out? Anxious? Have a cup of rooibos tea. It helps ease stress and lowers blood pressure. Furthermore, rooibos tea lacks oxalic acid, an organic compound that plays a role in the formation of kidney stones. If you’re prone to kidney stones but love tea, rooibos may be the answer.
For centuries, people around the globe have relied on the power of herbal tea. Today, there are more herbal teas on the market than ever before. Finding a flavorful tea that also offers the right health benefits can be a challenge. Here are three varieties of herbal tea that are among the best of the best, both in flavor and healing power.
Take a Break
Zesty
ZUCCHINI ENCHILADAS
For a lighter take on enchiladas, go carb-free by swapping tortillas for zucchini!
Ingredients
• 1 can enchilada sauce • 2 teaspoons cumin • 2 teaspoons chili powder • 3 cups cooked, shredded chicken • 2 cups shredded cheese spoon chicken mixture on top. Roll the zucchini “tortilla” and place on baking sheet. Repeat until all zucchini and chicken is used. 3. Cover the enchiladas
• 4 large zucchini • 1 tablespoon olive oil or ghee • 1 large onion, chopped • 2 cloves garlic, minced 1. Heat oven to 350 F. In a large skillet, heat oil. Add onion, garlic, cumin, chili powder, and salt to taste. Stir to combine. Saute chicken for 2 minutes, then add 1 cup of the enchilada sauce. 2. Use vegetable peeler to slice zucchini lengthwise. Lay out three slices, slightly overlapping, and Directions
with remaining sauce and sprinkle with cheese. Bake 20 minutes, and enjoy!
Recipe courtesy of delish.com
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INSIDE THIS ISSUE From the Desk of Dr. Henry PAGE 1 Low Impact Alternatives to Running PAGE 1 Keeping Up With Your New Year’s Resolutions PAGE 2 The Power of Herbal Teas PAGE 3 Take a Break! PAGE 3 Go Carb-Free for Dinner PAGE 3 Heart Attack Symptoms inWomen PAGE 4
HEART ATTACK SYMPTOMS INWOMEN
When people think of heart attack symptoms, they often think of stabbing chest pain. However, that’s not always how symptoms manifest, particularly in women. The following are serious symptoms that can indicate a looming heart attack. If any of these symptoms are present, consider seekingmedical attention.
Chest Discomfort The most common symptom is chest discomfort, including pain, tightness, squeezing, or pressure. In women, chest discomfort is more likely to feel like pressure or tightness. Radiating Pain Pain isn’t necessarily restricted to the center of the chest. It may be felt at the sides or even in the upper abdomen or back. It can also radiate into your shoulders, jaw, neck, or arms. Remember, anything above the waist could be related to the heart. Shortness of Breath Sometimes your body will present symptoms well before an attack. For instance, you may experience shortness of breath during normal activities. If you notice this symptom, your
doctor may run blood pressure, cholesterol, and glucose tests and administer an EKG.
these are common heart attack symptoms and should be taken very seriously.
Feeling Faint, Lightheaded, or Dizzy Feeling like you’re going to faint or actually fainting are both warning signs of a heart attack or other cardiac issue. This is especially worrying if it happens while exercising. Sudden Sweating Sudden sweating can easily be confused with night sweats or hot flashes. However, sweating that indicates a heart attack is particularly extreme, doesn’t go away, or can make it difficult to sleep. Nausea or Vomiting Often, women who experience nausea or vomiting think they have food poisoning, gastrointestinal issues, or a bug. However,
Unusual Fatigue New, unexplained fatigue may be a warning sign of a heart attack. However, fatigue can also be a symptom of many other issues, including anemia, depression, thyroid conditions, and even cancer. So even if it’s not a heart attack, it’s still important check in with your doctor. Research suggests that women often don’t recognize heart attack symptoms simply because they don’t know what they are experiencing. The best thing a woman can do is make herself aware of heart attack symptoms and get checked out immediately if there is a concern.
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