Berry Healthy Smoothie Recipe!

Now a guest post by our Health and Wellness Associate, Christine!

If you're like me and want something healthy, easy, and delicious in the morning then try this smoothie recipe: It's refreshing, slightly tart, energizing and a great way to start the day!

Any of the ingredients can be left out or you can add more! Also, do not b e afraid of greens! There are a lot of greens included in this recipe but you can barely notice their flavor over the mixed berries!

1 cup frozen berry mix (berries are very antioxidant rich.)

1/2 the juice of a lemon (Lemon is alkalizing and detoxifying.)

1/2 cup mixed greens- spinach, kale, romaine or anything you have will do (Greens are very alkalizing and energizing.)

1 scoop protein powder- I prefer rice but any plant base will do. Good protein options would be Jarrow rice protein or Garden of Life Raw protein.

1 scoop green powder- Barleans or Garden of Life greens work well.

1 shake or two clear fiber- I like the Renew Life clear fiber. (Fiber helps to regulate digestion and remove toxins.)

1 serving of Vitamin C powder- (Vit. C helps support the immune system.)

Squeeze of honey or agave

1/2-1 cup cold water

Put all ingredient in blender; blend to smooth consistency.  This recipe makes about 14-16 ounces. Other ingredient options may include adding peanut butter, banana, coconut oil, or a dash of cinnamon.  Let me know how you like it or how you made it your own! Any of the ingredients listed above can be found at our store Hoey Apothecary.

Cheers-

Christine Hill

Health and Wellness Associate at Hoey Apothecary

Top Ten Supplements for Heart Health

Q. What supplements do you typically recommend for improving overall heart health?

A. Great question! My answer is - it depends... Certain supplements offer particular benefits for different heart health conditions.  Since your question didn't reference any specific ailment, let me give you my top 10 supplements for heart health:

If you are at all concerned about your health (and if you are reading this I'm willing to bet that you are), then you know that the health of your heart is priority one. February is heart health month and there isn't a better time than now to start taking care of your ticker. Did you know that heart disease is the #1 killer in the United States? Heart disease kills more people every year than diabetes, respiratory failures, strokes, the flu, and auto accidents combined. If so much is riding on your heart's health then what can you do to prevent problems in the future? For our purposes, the better question may be: What supplements can you take to help bolster heart health and perhaps deal with the issues you are currently experiencing?

Here are the top 10 Best Ways to Supplement Your Heart Health:

Omega-3 - Supplementing with Omega-3 has been shown to provide a host of benefits including (but not limited to) eye health, mood support, joint support and reducing inflammation.  In addition to those however is that Omega-3 has been shown clinically to reduce the occurrence of arrhythmia, which can lead to sudden death, decrease triglycerides, lower blood pressure and reduce the build up of plaque in the arteries.  Omega-3 dosages vary but many health experts agree that supplementing with 2-3g per day can offer significant benefits.

CoQ10 (Coenzyme Q10) - An antioxidant naturally produced by the body, CoQ10 is involved in the production of energy at the cellular level.  Multiple studies have indicated that those supplementing with CoQ10 have significantly reduced blood pressure by utilizing 100mg daily for a period of three months. CoQ10 may also be taken in conjunction with blood pressure medications to further increase their benefit and may lead to the reduction in prescribed dosages.  Studies have shown that taking CoQ10 after a heart attack may greatly reduce the chances of a repeat attack.

Red Yeast Rice - Naturally containing an active ingredient that is similar to many popular statin drugs, Red Yeast Rice is a popular herb for combating high cholesterol.  Double-blind studies have been performed in which patients supplementing with 1200mg twice daily of Red Yeast Rice saw large decreases in total cholesterol.  Like statin drugs, however, Red Yeast Rice may cause muscle soreness and fatigue. This can often be alleviated by taking 100mg of CoQ10 daily.

Garlic - Long believed to be a heart healthy supplement, Garlic has been studied multiple times by scientists and found to have benefits both in blood pressure and cholesterol.  Garlic contains an active ingredient called allicin which has been shown to increase blood vessel elasticity and to slow the build up of arterial plaque.

Niacin - A first choice for people looking to combat high cholesterol, Niacin was shown in a recent study to be more effective than a prescription medication in combating cholesterol levels.  Doses of Niacin vary but may be in the 250mg to 1000mg range daily.  Niacin does cause reddening of the skin and a tingling sensation in many people.  This is normal and indicative of the action it is taking.  It is very important to note that there are forms of Niacin available that claim to be non-flushing.  These forms are also known as inositol-hexanicotinate.  Non-flushing Niacin has not be shown to be effective for cholesterol control.

Vitamin D - Just when you thought that you had heard enough reasons to be using Vitamin D!  Deficiencies in this important vitamin have been linked to heart disease, obesity, diabetes and high blood pressure. A recent study showed that those who were severely deficient in Vitamin D were twice as likely to have a heart attack, stroke or other coronary event.  Supplementing with 2,000IU daily is commonly believed to be both a safe and prudent preventative measure.  In addition to that, Vitamin D aids in the absorption of calcium and magnesium which leads us to:

Magnesium - With Studies linking a deficiency in this important mineral to both high blood pressure and diabetes, supplementing with Magnesium becomes that much more important.  Those with diabetes have been shown to be 2-4 times more likely to develop heart disease.  Supplementing with Magnesium at a level of 400mg per day is sufficient for most.  As an added benefit, magnesium is important for bone strength and may also aid in the relaxation of muscles and the relief of stress.

Phytosterols - By competing for absorption in the intestines, phytosterols have been shown to have a significant effect on LDL levels in the blood.  These plant compounds may be taken along with statins and should be dosed at 300mg per day divided between meals.

Nattokinase - The hardening of the arteries, called atherosclerosis occurs due to the action of a substance called fibrin.  Fibrin is produced in response to factors such as inflammation and in turn captures cholesterol from the blood and binds it in its net-like structure.  Nattokinase may aid in the break down of the fibrin along the blood vessel walls thus preventing the build up of plaque.  Natto K should be taken at dosages of 100 to 200mg daily.

Hawthorne Berry - The extract from this medicinal herb has been shown to have a relaxing effect on the blood vessels.  By enhancing the blood flow it helps the heart to do less work which in turn lowers blood pressure.  In fact, studies have shown that Hawthorne Berry may even help to tone up the beating of the heart more effectively (and with fewer side effects) than drugs meant for the same purpose.

Taking care of your heart is not as simple as only taking certain supplements.  It is a process that involves proper diet, exercise and the avoidance of activities that may be detrimental to heart health.  Even still, if you are in the midst of battling heart disease or you are just looking to better your heart health proactively, using any combination of these heart healthy supplements just may help you achieve your goals.  I sincerely hope they do.

Remember that before beginning any diet or supplement plan to talk to your doctor, pharmacist or other healthcare professional particularly when it comes to the health of your heart!

Good luck and good health,

Joshua Long

Should I be supplementing with Omega 3?

Q. Everybody seems to be recommending Omega-3 to me for my high blood pressure but I've also read that it can be used for joints.  What is it really good for?

A. Omega-3 has been shown to be helpful to your health in multiple ways. The biggest benefit seems to be to your heart but that is just the beginning. Read on for more information on Omega-3 and why you should supplement with it.


For years society has attempted to ingrain in us the idea that consuming fats is bad for our health.  The truth however, is far from that.  In fact, fats are one of the most important things you should be getting in your diet on a daily basis.  Now hold on before you hop in your car and head to the nearest McDonald's.  There are good fats and there are bad fats.  It turns out that your body will use either to try to satisfy its needs.  The goal is to make certain that the fats you get are the good kind.  That is where the benefits of supplementing with Omega-3 exist.


What is Omega-3?

According to merriam-webster.com an Omega-3 is,

"being or composed of polyunsaturated fatty acids that have the final double bond in the hydrocarbon chain between the third and fourth carbon atoms from the end of the molecule opposite that of the carboxyl group and that are found especially in fish, fish oils, green leafy vegetables, and some nuts and vegetable oils" [1]

To expound further, an Omega-3 is considered an Essential Fatty Acid.  Called "essential" because the body cannot produce it itself, EFA's must come from food sources.  In the definition above it lists several possible sources for Omega-3 and the most abundant of those is fish.


What does Omega 3 do?

The body utilizes fat, including Omega 3, in the production of the cell membrane.  Think of the membrane of the cell like the bubbles we would all blow as children.  Did your parents ever buy you the cheap stuff?  You could tell because the poor quality bubbles would never last very long, popping in your face more often than not.  The good bubbles on the other hand were easy to blow and flew what seemed like forever; you could even touch them and they wouldn't pop.  A similar principle holds true for the membrane of the cell.  If your body has only poor fats from your diet with which to construct the cell membrane, the resulting cell can be rigid, malformed and prone to rupture.  With good fats, your cells become stronger, are more flexible and are able to perform their functions more adequately.  

What happens when a cell ruptures?  When a cell ruptures it sets off a series of events that includes getting your immune system involved.  Your immune system comes in and acts like a janitor.  In the process of cleaning up the resulting debris, it cordons off the area by producing - wait for it - inflammation.  Inflammation prevents the now somewhat scattered contents of the cell from leaking into the rest of the body.  In short, Omega 3 helps to lower inflammation in the body.  

That is not to say that all inflammation is bad.  In contrast, you need the inflammatory response to help blood clot, heal wounds and serve in other important functions.  Healthy inflammation is typically promoted by Omega-6. Omega-3 and 6 balance one another in the body.  Unfortunately, Americans typically receive 14-25 times more Omega-6 than Omega-3 in their diets[2] which is thought to be a leading cause of the epidemic of inflammatory disorders in the US.

In addition to reducing inflammation, Omega-3 is also thought to help with:

• High Cholesterol - Several studies have pointed to Omega-3's ability to reduce triglycerides and increase levels of HDLs in the blood. 
• Atherosclerosis - Systemic inflammation may lead to the production of fibrin in the blood vessels.  Fibrin is thought to be the cause of cholesterol sticking to the lining of the arteries causing atherosclerosis. By reducing inflammation, and thereby the formation of fibrin, hardening of the arteries may be avoided.
• High Blood Pressure - Over 30 clinical studies have shown that patients supplementing with or eating a diet rich in Omega 3 may significantly reduce hypertension.
• Arthritis - Many studies have shown that the use of Omega-3 in those suffering with various forms of arthritis experienced a reduction in overall pain, increased strength of grip and the ability to resume closer to normal walking speeds.  Omega-3's effect on arthritis is thought to be a result of reduced inflammation.
• Weight Control - Several newer studies suggest that supplementing with high dosages of Omega-3 may help those looking to reduce their weight. By providing the body with an abundance of good fats, the body may in fact release the bad fats to preferentially store the good.  This reduction of bad fats may lead to significant weight loss over time while improving overall health.
• ADD/ADHD - Lower levels of Omega-3 have been associated with an increased risk of ADD/ADHD and as such supplementation is recommended.  Some mixed scientific results exist but the general consensus is that utilizing Omega-3 may result in increased focus and overall cognitive function.
• Depression - Several studies have shown that the use of Omega-3 may be beneficial both for those currently taking antidepressants and those who are not.  While these studies appear positive, depression is a very serious condition and you should not try to treat it on your own.
• Psoriasis - One study showed that people taking Omega-3 had improved results in treating their condition along with their medication.
• Diabetes - High triglycerides and low HDL levels often go hand in hand with diabetes.  Omega-3 helps to reduce triglycerides and raise HDL levels while also lowering apoproteins, the markers of diabetes.  

What dosage of Omega-3 should you take?

For general health purposes, doctors will often recommend 1,000 - 2,000 mg of Omega-3 daily.  At this point it is important to note that manufacturers often make it difficult for you to determine the amount of Omega-3 you are receiving.  Some will go so far as to not list the amount of Omega-3 at all. Avoid those.  Take a look at the fish oil supplement label below:

Amounts reflected are per single softgel

Total Omega-3 = EPA + DHA


Fish Oil is not synonymous with Omega-3.  Think of it like this: a carrot contains Vitamin A.  The carrot is not the Vitamin A, but the Vitamin A is contained within the carrot.  The same is true of Fish Oil and Omega-3.  The Omega-3 is contained within the fish oil.  To figure out just how much Omega-3 is inside the fish oil, add up the amount of EPA and DHA on the label.  In this case, each softgel (pay attention to how many softgels are in each serving size, often times manufacturers will list the amount for 2x softgels) contains 300 mg of Omega-3.

For other major health conditions including High Cholesterol, Triglycerides, High Blood Pressure, Arthritis and others, 3000 mg per day is a reasonable dosage.  For weight loss the studies recommended closer to 4000 mg.  Check with your doctor though before beginning any specific supplement regimen.

*TIP* For the higher dosages, consider using a liquid fish oil.  Try putting the liquid fish oil in an ounce of Orange Juice.  Most fish oils are slightly lemon flavored and go down nicely with the OJ.

What are some good brands of Omega-3?

Among the most highly rated fish oil companies are Nordic Naturals, Carlson, Barleans, Minami, and Ascenta.  If not one of these brands then try to make certain that the fish oil you do find is sourced from smaller fish - this is important because smaller fish have lower incidences of mercury, - are purified - this is usually indicated by the phrase "molecularly distilled," - and are sold by a reputable retailer - think twice before ordering some "special" fish oil from an obscure online retailer.

Supplementing with fat.  Most of us probably think that we are "supplementing" enough fat into our diets as it is.  However, by Supplementing with the Omega-3 fats found in fish, walnuts, flax, chia, hemp and other sources, we not only stand to strengthen and protect our cells, but to live longer more healthy lives.  After all, that is a benefit we can all live with. 

Top 5 Weight Loss Supplements to Avoid (and 2 to check out!)

Q. What’s up with all these diet supplements I hear about? It seems like HCA is the big one now but I have no idea.  Do any of them do anything?!

A. That’s the real question isn't it?! There is so much pseudo-information floating around out there that it is nearly impossible to figure out what is a credible source and what is just somebody trying to sell you a magic pill.  Thankfully, we have the skinny on what you can try for weight management and more importantly, what you shouldn't.

Here are my top 5 weight loss supplements to avoid and two that I think are worth a try:

Avoid

Caffeine Caffeine has been shown to be effective as a weight loss supplement.  The question though is the cost.  No, it’s not particularly expensive but what toll does it extract from your body.  Most of us are already getting some caffeine in our diet from coffee or other sources and we do not need to be hit with more.  Caffeine is a stimulant and in the short term it can cause crashes and fatigue and in the long run can contribute to adrenal fatigue.  Additionally, high doses of caffeine around 300mg (some products can have this much in a single pill) have been known to cause heart palpitations, agitation, anxiety and worse.

1,3 Dimethylamylamine Luckily, the FDA has helped us out with this mouthful of a dietary ingredient.  Also known as DMAA, this “plant extract” had a chemical structure not too dissimilar to a more well-known stimulant, methamphetamine.   Even though the FDA has prohibited the production of products that contained this ingredient, some retailers still have a back stock of these products and they are still out there on shelves.  Be astute and check any weight management supplement before you purchase it to make sure this is not in it.  Seriously, this stuff has killed people.

Yohimbe On a less dramatic note, Yohimbe is an herb that has been used for many years traditionally as a tonic.  Men are the most likely to use yohimbe as it is known give a boost to a man’s sex drive and his energy.  It is the energy boosting component of yohimbe that weight loss supplement manufacturers seem to be trying to harness because otherwise it has no known weight loss benefits.  Unfortunately some companies overdo the dosing and this can lead to side effects including seizure, arrhythmia and even heart attacks.  Avoid it.

Raspberry Ketones These were all the rage a couple of years ago.  Some well-known television personalities endorsed it for weight loss and it took off like a rocket.  Unfortunately, to date there still has not been a single peer-reviewed study on its effectiveness in humans (though there have been a handful of tests on animals performed). People using raspberry ketones for weight loss lose an average of 45 dollars.

Lemon/Cayenne/Maple Cleanse I’ve never been a big fan of diets or cleanses that work by excluding large swaths of food groups.  This cleanse advocates that you make a mixture of lemon juice, cayenne peppers and maple syrup and drink this concoction for a period of at least three days in lieu of eating. You may lose some weight with this method in the short term but at a price.  I won’t go in to details of some of the effects of this diet but it doesn’t take too much imagination to figure out where you would be sitting most of those three days.

There are two natural supplements for weight management that are worth recommending for anyone looking for a healthy boost to their diet and exercise regimen that has been endorsed by their doctor.  Here they are:

Garcinia Cambogia Made from the rind of this small fruit, the extract is called HCA.  There are three contributing factors to making this a viable weight management supplement.  The first is that it is purported to help reduce appetite when taken before a meal, the second is that it inhibits an enzyme that is responsible for the production of fat from carbohydrates and the third is that it is one of the least expensive products of its type on the market.  I’ve had many people use this over the years who have given it high praise.

Conjugated Linoleic Acid More commonly known as CLA, this fat that is similar in many ways to Omega 3 has been shown in studies to help reduce body fat and increase lean muscle mass.  It seems to have its effect partially in providing a healthy fat to your body that it can use and thereby limiting the body’s need to produce new fat from food.  Try dosing between 2 -4 grams per day for best effects.

Every body is different when it comes to weight management and there are unique considerations for each person.  Before beginning any diet or weight loss plan you should talk to your doctor or pharmacist and get some professional direction.  When it comes to weight loss supplements there are many to choose from but choose wisely! We would be glad to weigh in for you if you have any questions!

If you have a question you would like addressed on Mail Monday, leave us a comment here or on our Facebook page.

Good luck and good health,

Joshua Long

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Hoey Apothecary is a traditional pharmacy with a passion for holistic wellness.  From retail supplements to custom pharmaceutical compounding, we are here to support you and your unique wellness goals.  Visit us at 217 Cottage Grove Rd in Madison, WI or at our website at www.hoeyrx.com.  Bridging the gap between nature and medicine - Hoey Apothecary!

Friend Friday - Who did we meet this week?

Getting out into the community is the best part of marketing!

Visiting Puja Wellness in Madison

Had the wonderful opportunity to get out into the Madison wellness community and meet some phenomenal people.  From Chiropractors to acupuncturists to Yoga instructors, here are some of the highlights of my week:

Chiropractors

Blue River Chiropractic Sat down and had coffee with Kimberly Zahasky, wife of Ben Zahasky and marketer for their practice.  Great people, energetic practice with a huge focus on genuinely helping people with their unique needs.  You can find them on Junction Road on the West side of Madison, WI.

Droessler Chiropractic Dr Bill Droessler sat me down in his office and took time out of his day to tell me about his practice.  Great guy with a wealth of knowledge! They just moved to a new location on Madison's near east side on Monona Dr.  

Acupuncturists

JB's Acupuncture and Wellness Center JB welcomed me into his office even though I was unannounced which I greatly appreciated.  They have a well-established practice that focuses on whole-body health and cold-laser therapies.  Find JB's Acupuncture on Monona Dr not far from the beltline.

Yoga Instructors

Alignment Yoga I had the pleasure of meeting Andrea Russel, the owner of Alignment Yoga when I visited Puja Wellness this week.  She very graciously told me about Puja Wellness in addition to her own practice. She does a variety classes including group and private lessons.  Check her out at Puja Wellness on University Ave.

Naturopaths

Healing Connection, Ltd - Owned and operated by Karen Kunkler, ND, DHANP. Karen is both a doctor of naturopathic medicine and also a trained homeopath. It was fascinating talking to Karen because of her incredible knowledge of wellness that she has gained from over 30 years in the wellness field.  She also has her office in the Puja Wellness Center.

Holistic Veterinarians

Harmony Vet - It wasn't the first time I had been in to talk to Dr Dawn Mogilevsky and Dr Lynn Dennis but every time our paths cross it is a pleasure. Their practice focuses on holistic wellness for pets and that includes acupuncture, spine care and nutritional support.  They are on Monona Dr near the school.

Indeed meeting like-minded individuals in the Madison wellness community is a blast.  If you find yourself in need of any of the services listed above I suggest you take a good look at any of these wonderful people. I think you'll be glad you did! 

5 Natural Ways to Boost Your Immune System

Q.  I feel like I am coming down with something. My throat is sore, my nose is stuffy and it feels like it’s getting into my chest.  What can I do to support my immune system?

A.  So sorry to hear that you are feeling under the weather! I’ve been talking to a lot of people recently that are in a similar situation.  The good news is that there are several things that you can do naturally to boost your immune system.  Let me tell you about my top 5:

1.         Think healthy, be healthy

Though it may sound like an oversimplification, focusing and meditating on health has been shown to make people feel better and in fact, healthier overall.  If you dwell on being healthy, you attract good health to yourself.  Just as someone who dwells on being successful often attracts success.  The flip is also true, if you tend to think negatively about your health.  Stay positive and be well.

2.         Echinacea

Probably the go-to immune boosting herb in the US, Echinacea has been shown to have wide-ranging benefits to the immune system.  Its actions range from activating macrophages and other immune cells to having direct anti-viral and bacteria-inhibiting effects.  Echinacea has helped me when I was down and I recommend it frequently.  It can even boost the immune system of healthy people if you’re going for pro-activity.

3.         Goldenseal

Similar in many ways to Echinacea, Goldenseal activates the immune system and kicks it into overdrive.  Goldenseal’s mechanism in the body is interesting because it seems to work by actually irritating the immune system.  Like waving a red flag in front of bull, Goldenseal goes in and whips the immune system into a frenzy which then proceeds to go on the warpath and attack any intruder.  A caveat to goldenseal is that it should not be taken for more than two weeks unless directed by a doctor.

4.         Astragalus

If Echinacea is the go-to immune herb in the western world, then Astragalus is its eastern counterpart.  It has been shown to be particularly effective against viral infections, both when used preventatively and once an infection has set in.  Another note about Astragalus is that it may have additional benefits for people with damaged immune systems such as a patients undergoing chemotherapy and/or radiation treatment.

5.         Honey

You read that right.  Honey has been shown to have anti-microbial effects.  If you have a sore throat, try adding honey to your tea to sweeten it.  Don’t like tea? Just let the honey run down the back of your throat.  A table spoon of honey up to three times per day should be plenty.  Buy your honey locally.  Honey that has been overly processed seems to lose these benefits.  Additionally, local honey has been shown to offer protection from local allergens.  That’s a twofer!

Try these immune-boosting tips and you should be on the rebound before you know it! Remember that every individual is unique and that your solution may also be a unique combination of any of these suggestions.  Before beginning any diet or supplement plan you should talk to your doctor or pharmacist for personalized direction.

If you have a question you would like addressed on Mail Monday, leave us a comment here or on our Facebook page.

Good luck and good health,

Joshua Long

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Hoey Apothecary is a traditional pharmacy with a passion for holistic wellness.  From retail supplements to custom pharmaceutical compounding, we are here to support you and your unique wellness goals.  Visit us at 217 Cottage Grove Rd in Madison, WI or at our website at www.hoeyrx.com.  Bridging the gap between nature and medicine - Hoey Apothecary!