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Well, it looks like Christmas can actually come early this year and every year, on December 13th to be exact. That’s National Cocoa Day, a time to celebrate the deliciousness – and nutritiousness – of cocoa! So why don’t you go grab a mug of hot cocoa and then come back and read the health […]
Well, it looks like Christmas can actually come early this year and every year, on December 13th to be exact. That’s National Cocoa Day, a time to celebrate the deliciousness – and nutritiousness – of cocoa!
So why don’t you go grab a mug of hot cocoa and then come back and read the health benefits cocoa offers?
But first, we need to tell you there is a difference between hot chocolate and hot cocoa: Hot chocolate is made by mixing ground chocolate (which contains cocoa butter) with hot milk. While delicious, this beverage has a lot of fat and calories.
Hot cocoa, on the other hand, is made by fermenting, drying, roasting, and grinding cocoa beans. The cocoa powder is then used to make hot cocoa, and this beverage has little fat and few calories. It’s delicious and healthy to boot!
As long as you don’t add a lot of sugar or whipped cream to your mug of hot cocoa, it can offer you a lot of health benefits:
How can something so delicious help you ward off cancer? Cocoa contains very large amounts of powerful antioxidants, which have been shown to help prevent cancer and other diseases.
Your GI tract is home to billions of microorganisms, mainly good bacteria, also called probiotics. The beneficial bacteria in your gut need food to live, just like you and me. This food is called prebiotics. Cocoa is loaded with prebiotics that can help keep your probiotics happy and your gut healthy!
Flavonoids are a group of compounds found in plants that have been shown to have positive benefits on heart health. The flavonoids in cocoa help to ensure arterial walls remain flexible instead of stiff. This helps keep your blood pressure low and your circulation flowing nicely.
This is only a handful of the many benefits cocoa offers is. So this winter, be sure to enjoy some hot cocoa. But I advise you to make your own and stay away from store-bought cocoa that contains copious amounts of sugar.
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The holidays are often a complex time for many people. On the one hand, there is a sense of joy in the air, while on the other hand, sorrow and grief because of either a loss or dysfunctional family dynamic. The following are some ways you can deal with family trauma around the holidays. Have […]
The holidays are often a complex time for many people. On the one hand, there is a sense of joy in the air, while on the other hand, sorrow and grief because of either a loss or dysfunctional family dynamic.
The following are some ways you can deal with family trauma around the holidays.
It’s important to not isolate over the holidays. Being around loved ones who support and care for you can be a comfort. Having said that, you’ll also want to have a plan that will allow you to get away from crowds and holiday festivities when you feel yourself become triggered or emotional. This may mean you drive separately to an event so you can leave when YOU want and need. Don’t be afraid to set boundaries and stick to them.
The holidays mean everyone is supposed to ‘put on a good face’ and act merry and jolly, right? No. It’s important to really feel your feelings, not ignore them or pretend they don’t exist. We can only heal from trauma by facing the full extent of our darkness. If you had plans to spend time with loved ones but suddenly feel angry, overwhelmed, anxious or depressed, do not deny these feelings and try to put on a good face so others have a good time. It’s better to gracefully bow out of the plans and be 100% genuine with your feelings.
When we relive our trauma and deal with big emotions, it’s easy to let self-care slip and eat poorly, drink too much and get far too little sleep. Dealing with trauma takes energy and mental clarity, and that will require you to treat your heart, mind, AND body with gentleness and care.
You may also want to speak with someone during this time. A therapist can help you navigate your feelings and offer coping strategies. If you’d like to explore treatment options, please feel free to call or email me.
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The holidays are right around the corner! And that means many of us will begin losing our minds, patience, and good cheer. Well, can you blame us? The holidays are one of the most stressful times of the year. Between shopping, decorating, and keeping your drunk aunt away from your recently widowed neighbor, it’s enough […]
The holidays are right around the corner! And that means many of us will begin losing our minds, patience, and good cheer. Well, can you blame us? The holidays are one of the most stressful times of the year. Between shopping, decorating, and keeping your drunk aunt away from your recently widowed neighbor, it’s enough to pull your hair out!
If you tend to get a little stressed over the holidays, here are some tips to help you stay cool, calm, and collected.
Nothing and no one is perfect. No matter how hard you try to have “the perfect holidays,” it’s simply not going to happen. Accept imperfections, embrace reality, and just focus on connecting with loved ones.
Most of the people you will come in contact with will be stressed out of their minds as well. And some people feel very sad and depressed around the holidays because of loss and other trauma. Since you can’t know what’s in other people’s hearts and minds, and you can’t control other people’s actions, focus on controlling your own and show kindness. You’ll be surprised how you can completely touch another’s heart and change their attitude with just a smile or thoughtful act.
Often, when we feel stressed, our good habits go right out the window! Why eat healthy when you can shove holiday cake, cookies and pie into your mouth? But unhealthy foods, too much alcohol and not enough sleep will only exacerbate the situation. So be sure to treat yourself well and take care of your health during this time.
If you are having a hard time dealing with stress, it’s a good idea to talk with someone. This could be a friend, family member, clergy, or therapist. Often, just having someone else hear us and validate our feelings can help relieve stress.
If you’d like to speak to someone, please get in touch with me. I’d love to help you de-stress so you and your loved ones can enjoy the holiday season.
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Winter can be a lovely time of year as the snow falls and blankets the ground and bare trees. But winter can also be a dangerous time for some, as icy steps and sidewalks can lead to more falls and broken bones. The Centers for Disease Control and Prevention reports that each year, approximately one […]
Winter can be a lovely time of year as the snow falls and blankets the ground and bare trees. But winter can also be a dangerous time for some, as icy steps and sidewalks can lead to more falls and broken bones.
The Centers for Disease Control and Prevention reports that each year, approximately one million Americans injure themselves due to falls. No doubt many of these happen during winter. To prevent falls this winter season, follow these tips:
Be sure that the shoes or boots you are wearing provide enough support and traction on slippery surfaces. Always check your boots’ and shoes’ soles to recognize if the solves have been worn down.
Also, always wear gloves on frigid days so you can keep your hands out of your pockets to improve your balance and hold onto railings.
In the winter, always give yourself extra time so you never have to rush. Taking smaller, slower steps is one of the most effective ways of preventing a fall.
Older folks begin to lose their balance. Some might even lose sensation in their feet due to diabetes and other chronic health conditions. Using a mobility aid such as a walker or cane can help seniors reduce their risk of falling.
Be sure to use a deicer on your steps and sidewalks to prevent slips. If you or your neighbors have pets, there are deicers that are pet safe.
Of course, the best way to prevent falls due to inclement winter weather is to stay inside! Consider stocking up on food. Many stores also offer delivery services so you can stay put.
Winter can be a great time of year. Just be sure to follow these tips so you can enjoy it safely.
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Sexual intercourse is supposed to feel good. It’s supposed to be something that enhances our life and makes us feel closer to our partner. But for some women, intercourse is painful and something they end up trying to avoid. Symptoms of Painful Intercourse Pain with penetration. This can even include the insertion of a tampon. […]
Sexual intercourse is supposed to feel good. It’s supposed to be something that enhances our life and makes us feel closer to our partner. But for some women, intercourse is painful and something they end up trying to avoid.
Painful intercourse happens for a variety of physical and emotional reasons.
Pain during penetration is often a result of a lack of lubrication. This can happen when there is a lack of foreplay or the woman has experienced a decrease in her estrogen levels as a result of menopause or right after giving birth.
Painful intercourse can also be a result of an injury or trauma of some sort caused by an accident, scarring from pelvic surgery or episiotomy. Infections and inflammation may also cause pain during sex as can eczema and other skin issues in the genital area.
And finally, certain physical conditions can also cause painful intercourse. These can include:
Medical treatments for cancer such as radiation and chemotherapy have also been known to cause women pain during sexual intercourse.
If you believe your painful intercourse stems from a physical condition, it’s important to speak with your doctor to find the right course of treatment.
For women, emotions can be directly linked to sexual activity. Emotional factors that can lead to painful intercourse include stress, anxiety, depression, or worrying about how you look, relationship problems or a history of sexual abuse.
When painful intercourse is a result of emotional or psychological issues, it is recommended that the woman seek treatment from a sex therapist. A therapist can help uncover where the issue is coming from and offer tools and coping skills to alleviate the negative emotions or residual trauma so that sex can be enjoyable once again.
If you are interested in exploring treatment options, please get in touch with me.
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The holidays are just around the corner, and that means singing carols, giving gifts, and eating copious amounts of fat and sugar! While it can feel perfectly fine and fun to be decadent over the holidays, before you know it, January first rolls around and you’ve put on 10 extra pounds! If you have been […]
The holidays are just around the corner, and that means singing carols, giving gifts, and eating copious amounts of fat and sugar! While it can feel perfectly fine and fun to be decadent over the holidays, before you know it, January first rolls around and you’ve put on 10 extra pounds!
If you have been trying to eat right and are nervous about upcoming holiday meals with family and friends or office parties, here are some tips to help you stay on track:
You know how you’re never supposed to go grocery shopping when you’re hungry? The same can be said for attending holiday parties and meals.
Be sure to eat a small meal before heading out, and make sure it contains plenty of protein and healthy fats. A quick and healthy meal could be half a turkey sandwich with avocado. You’ll feel full and satiated for hours.
We often feel hungry when actually we’re dehydrated. And it can become easy to get dehydrated during the holidays when you’re running around shopping and decorating, etc. Be sure to drink enough water each day. A small to medium glass with each meal should do the trick!
If you’ve been invited to a holiday meal or party and have been asked to bring something, go ahead and bring a healthy dish. This way, if there are no other foods there that are going to help you stick to your eating plan, you can dig into your own food!
It is very okay to have boundaries. Do not feel pressured to eat something unhealthy just because a loved one is pressuring you to “live it up.” If you find yourself in a situation where your 98-year-old grandma feels hurt that you won’t have any of her famous pecan pie, tell her you are stuffed but you’ll be happy to take a slice home, then give that slice to your significant other, or a neighbor.
Sure, traditionally the holidays have been a time to live a little and be decadent. But if you’re someone who has a hard time cheating “just a little,” then use these tips to stay on track with your health goals.
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