6 Powerful, natural supplements for healthier living!

What did people use before the creation of modern medicine? Ancient Egyptian priest-doctors used moldy bread as antibiotic thousands of years before Fleming discovered penicillin. They also made sure that their laborers were fed a diet rich in radish, garlic and onion, which modern researchers have found to be extremely rich in Raphanin, Allicin and Allistatin-- also forms of natural antibiotics that would help prevent outbreaks of disease in crowded places such as work camps. Advancements such as these, not only in the Ancient Egyptian civilization, but also in the Greek, and Roman empires have been the building blocks for the amazing progressions in medicine we see today.

Lately it seems as if we are reverting back to our ancestral roots by beginning to look into natural means of healing. Western medicine is starting to shift towards the use of herbal remedies as alternatives to synthetic drugs. Most pharmaceuticals have a historical base in natural medicine where many are initially derived from herbal extracts. Therefore when deciding what to take when it comes to a person’s overall health; most people choose supplements over prescription drugs.

The definition of the word “supplement” is something added to complete a thing, make up for a deficiency, and to extend or strengthen the whole. Here is a list of many popular supplements (including those available at avecinia wellness center in Fresno, CA including a brief description that may give you a better understanding of the many benefits these tiny capsules provide.

• Evening Primrose Oil is used for conditions affecting women’s health, such as breast pain associated with the menstrual cycle, menopausal symptoms, and premenstrual syndrome (PMS) as well as maintaining and promoting healthy skin. Learn more about the benefits of Evening Primrose Oil. During March, Evening Primrose Oil is on sale at avecinia for just $16.85 for 1300 MG 90.

• Probiotic 225 has 225 billion CFU’s (concentrations of healthy bacteria), one of the highest concentration of is a potent bio-therapeutic agent ideally suited for the most challenging gastrointestinal tract cases. Effective in treating diarrhea, bloating, improve symptoms of irritable bowel syndrome and more. Learn more about the benefits of Probiotic and Lactobacillus. During March, Probiotic 225 is on sale at avecinia for just $40.47 per 15.

• Orthomega is fish oil that supports a healthy heart, skin, joints, eyes and immune system. These capsules also help to elevate mood and concentration in children. Orthomega is a powerful supplement that can significantly reduce your cholesterol, triglycerides and lowers blood pressure. This powerful concentration of EHA (420 mg) and DHA (300 mg) means you only have to take 1 tablet a day instead of 2-4. Less fishy burps, easier to maintain and cheaper in the long run. Learn more about the benefits of fish oil and Omega 3.  During March, Orthomega is on sale at avecinia for $18.12/60 ct or $31.09/120 ct.

• CoQ-10 contributes to energy production and good health by supplementing the energy requirements of the body. These capsules have the ability to increase cellular energy production and greatly benefits cardiovascular health. CoQ10 has been shown to help prevent heart failure, particularly after a recent heart attack. Learn more about the benefits of CoQ10. During March, CoQ10 is on sale at avecinia for $31.99/60 ct.

• Diaxinol contains Biotin and Chromium and Gymnema. Biotin aids with the break down of fats and carbohydrates and with glycolysis in the liver and pancreas. Chromium helps facilitate the uptake of glucose into cells and Gymnema decreases the absorption of sugar from the intestine. This potent combination can significantly reduce blood sugar levels, especially when taken with other diabetes medication. During March, Diaxinol is on sale at avecinia for $30.33/60 ct or $58.20 for 120 ct.

• Chondro-Flx contains the protective agent Glucosamine Sulfate which is a building block of both cartilage and joint fluids and Chondroitin Sulfate. Oral doses are shown to bolster the function of cartilage acting as a natural shock absorber for the joint. This is an effective formulation for Osteoarthritis. Glucosamine has not shown to affect the blood sugar levels of type 2 diabetics but blood sugar should be monitored closely. During March, Chondro-Flx is on sale at avecinia for $31.00/90 ct or $54.03 / 180 ct.

As always, it is recommended that you discuss with your primary care provider if the use of supplements would be a positive step in the right direction towards healthier well-being.


Our March blog (part 1 and part 2) were written by Dania Abdul-Resoul, an intern at avecinia wellness center.  Dania is a pre-physical therapy student at Cal State Fresno.


For daily updates on news, information and more on health care and wellness, join avecinia wellness center's facebook page and follow avecinia on twitter . avecinia wellness center is Fresno's premier integrative medicine and wellness center. We combine internal medicine and primary care with health management, weight management, acupuncture, aesthetics (Botox, Juvederm, Radiesse, Obagi and more) and massage therapy for a holistic approach to health. We use a robust electronic health record program and patient web portal to enhance our delivery of services and to help our patients reach their optimal well-being. To learn more, visit www.avecinia.com. If you are looking for a primary care doctor in Fresno or the Central Valley and would like to become a part of the avecinia family, visit our website and click on new patient registration. Let Dr. Unaiza Hayat and/or Ali Kunkel, MPA, PA-C, become your trusted guides. Our Aesthetic, Weight Management, Acupuncture, Health Management and Massage Therapy services do not require us to be your primary care physician. Learn more at www.avecinia.com.We look forward to meeting you!

Heart Health and You- Part 2- Exercise!

How strong is your heart? The healthy heart can produce enough energy in an hour to lift a one-ton car off the ground, and accumulate enough pressure to squirt blood at a distance of 30ft! Although most of us would like to think that our own heart has this ability; it’s not usually the case. In fact heart disease is the number one cause of death in the United States today with a whopping 599,413 deaths per year. This number is especially concerning because although some people are more genetically inclined to develop a cardiac illness, for most of us it’s 100% preventable. Earlier this month, we discussed the many different foods and beverages that will aid you in your journey to becoming heart healthy and in this second installment, we will be providing some simple and effective exercises that you can utilize in combination with your new and improved diet.

For most of us, getting regular exercise seems like a chore with no gratification. The idea of pain, sweat and tears without the instant gratification of seeing results isn’t very appealing when deciding whether or not to leave the comfort of your couch. However, any moderate-intensity exercise like swimming, jogging, Pilates or yoga is excellent for your fitness without feeling like you’re going to cough up a lung. Exercising your heart muscle means exercising your body: no need for a gym, just a bit of motivation and a good pair of walking shoes. If you “don’t have time” then fit shorter but more frequent periods of time, like 5-10 minute intervals several times a day throughout your day. Take the stairs, park your car further away from the door, and definitely count in those house chores such as mowing the lawn, vacuuming, or a short brisk walk around the block at lunch or for a break. The gaming console Wii also has several fun games such as Wii Sports or Wii Fit Step Aerobics – which is great exercise you can do with your kids-make it a family affair.

For adults that are 65 and older or anyone with chronic conditions or limited mobility, you still need the same amount of exercise as younger people but the activity can be less intense. Practice balance exercises to help prevent falls and injuries. Balance techniques are used frequently as exercises in yoga or more simple forms of balancing exercises such as walking heal-to-toe, standing on one foot, or standing up and sitting down without using your hands. Use good judgment and follow your doctor’s advice.

When these components are combined with a healthy diet, the outcome will hopefully be a much healthier heart and surely a much longer life. These tips make choosing to live a heart healthy life an accessible and reasonable goal to work towards so get started today! You are responsible for the health of your heart and the health of your life! Get the support of your family and primary care provider and get that blood pumping!

Part 2 of our February blog was written by Dania Abdul-Resoul, an intern at avecinia wellness center.  Dania is a pre-physical therapy student at Cal State Fresno.


For daily updates on news, information and more on health care and wellness, join avecinia wellness center's facebook page and follow avecinia on twitter . avecinia wellness center is Fresno's premier integrative medicine and wellness center. We combine internal medicine and primary care with health management, weight management, acupuncture, aesthetics (Botox, Juvederm, Radiesse, Obagi and more) and massage therapy for a holistic approach to health. We use a robust electronic health record program and patient web portal to enhance our delivery of services and to help our patients reach their optimal well-being. To learn more, visit www.avecinia.com. If you are looking for a primary care doctor in Fresno or the Central Valley and would like to become a part of the avecinia family, visit our website and click on new patient registration. Let Dr. Unaiza Hayat and/or Ali Kunkel, MPA, PA-C, become your trusted guides. Our Aesthetic, Weight Management, Acupuncture, Health Management and Massage Therapy services do not require us to be your primary care physician. Learn more at www.avecinia.com We look forward to meeting you!

Achieving your goals in 2012- Resolutions to Success!

Setting goals- making a commitment to yourself this New Year!
Happy New Year!
When the ball drops on January 1, 2012, the resolutions begin! They usually begin with good intentions but end with promises for the following year. If you find it difficult to keep your new year’s resolutions, try these steps to help you reach your goal!
• Score goals! 

o What do you think of when you think about a goal? Can you picture a soccer player kicking a ball into a net, or the placekicker of your favorite football team scoring the winning field goal of the big game? Now think of our resolutions as goals and instead of dreading the thought of accomplishing your resolution, you can think of working your way to the goal and scoring! The mind is a powerful tool and how we think about things influences how we react to them. Think about how you feel when your favorite teams scores and wins? Wouldn’t it feel even better if you felt that way about yourself?

• Win-Win!
o An important aspect of “scoring a goal” is the immediate and recognizable satisfaction of achievement. Let’s face it, we are a nation of immediate gratification. Instead of fighting or bemoaning that reality, accept it and make it work for you. So when the placekicker scores, the points can make a real difference. So what are going to be your points? How about trying something like this: If your goal is to lose weight (i.e., win the game), your real goals are the things you do to “win!” Set up to jars. In one jar, place a dollar or two for every week you don’t drink soda. In the other jar, put a dollar or two (the “points” of each have to be the same) each week you have a soda. At the end of the year, see which jar has more. If the jar for weeks without soda has more, you get to keep all the money and spend it any way you want. If the jar for weeks with soda has more, you have to give all your money to an organization you don’t support or a person you don’t like. If your jar with soda is empty, guess what, you most likely lost weight too (you could lose 1 pound per week by cutting three soda’s out of your daily diet, that’s 52 pounds in a year, maybe more, especially if you got some exercise and controlled how much you ate).

• Can’t score goals without teamwork!

o Just like in football, soccer and any other sport, winning takes teamwork. Let your friends and family know about your goals. Find a motivating partner. Find someone that you can motivate as well so you both of have skin in the game. Or join a support group such as DiabetesFresno, Fresno's only free Type 2 diabetes support group open to everyone (meets the 2nd Saturday of every month at 11am at avecinia wellness center, call 559-450-7299 for more information).   Celebrate with your friends/support group/team when you “win!”

• Write your goals down, make a game plan!
o Your favorite sports team doesn’t win its games without a strategy, a game plan. Writing down your goals, and the steps you will take to achieve them, helps you visualize your achievement, gives you something to remind you of your goals, and helps you clear your mind because you don’t have to perpetually think about your goals. You can also use your written goals as a road map/checklist. It’s important that your goals be clear, and the steps that you will take to achieve your goal be doable/actionable. Use your written goals as a scorecard.
Use the worksheet below to help you track your achievements and reach your goals!

Although setting your achieving your goals sounds like playing a game, it is the most important game of your life because winning means achieving a better life for yourself. So January 1st the clock will start ticking, are you ready to win?

Goal tracking worksheet:

For daily updates on news, information and more on health care and wellness, join avecinia wellness center's facebook page (facebook.com/avecinia) and follow avecinia on twitter (twitter.com/avecinia4health). avecinia wellness center is Fresno's premier integrative medicine and wellness center. We combine internal medicine and primary care with health management, weight management, acupuncture, aesthetics (Botox, Juvederm, Radiesse, Obagi and more) and massage therapy for a holistic approach to health. We use a robust electronic health record program and patient web portal to enhance our delivery of services and to help our patients reach their optimal well-being. To learn more, visit www.avecinia.com. If you are looking for a primary care doctor in Fresno or the Central Valley and would like to become a part of the avecinia family, visit our website and click on new patient registration. Let Dr. Unaiza Hayat and/or Ali Kunkel, MPA, PA-C, become your trusted guides. Our Aesthetic, Weight Management, Acupuncture, Health Management and Massage Therapy services do not require us to be your primary care physician. Learn more at www.avecinia.com We look forward to meeting you!

Obesity in Fresno and You!

The Central Valley has the highest overall rate of obesity in California (See Prevalence of Obesity amongst Adults Age 18 and Over) and almost 1 in 3 kids in California are overweight or obese.   Obesity amongst minority (ethnic and socio-economic) children is even more rampant.  The cost of obesity, to families, employers, the health care industry and the government is approximately $21 billion (Obesity and Diabetes: Two Growing Epidemics in California, UCLA Center for Health Policy Research, August 2010).  Without serious efforts to address this growing epidemic, there may be no turning back. 

It will take a collective effort, the effort of health care providers, parents, children and the community to start making a difference. The following are examples of things parents and children can do, health care providers and the community can do and an example of something being done right here in Fresno!

Parents and children:

Parents are the biggest influences in their children’s lives. As a parent, you have the power to turn off the TV, select what you and your family will eat, structure how you will spend time with your kids and be healthy role models.  Start with:

• Let your kids let it out, the energy that is.  Get your kids to play, run around, be physical for at least an hour a day. Avoid using restriction of play as a disciplinary measure;
• Turn off the tube.  Not only does TV time decrease play time, the “foodless fridge” also inundates your kids with marketing for sugary snacks and other unhealthy food;
• Get them to bed.  Create a sleep friendly environment and habits. DO NOT PUT A TV OR COMPUTER IN THEIR ROOM.  Have quiet time before bed time.  Talk to your doctor about including safe, natural sleep supplements such as melatonin in your diet.  Studies show that children and adults who sleep less than 8 hours have higher levels of hormones that make you feel hungry and lower levels of hormones that make you feel satisfied; and
• Use the kitchen as family time by cooking healthy meals with your kids.  Not only will the family save money by not eating out, you can eat healthier, teach your kids good habits and bond with them all at the same time.  Who knows, you may even inspire the next Martha Stewart or Emeril!

The community and you:

The community you live in is a reflection of you.  Unfortunately in Fresno and the Central Valley, we have the highest rate of obesity and diabetes in California.  Studies indicate that higher rates of obesity and diabetes impact poorer areas more than wealthier areas.  This can be due to more restricted access to gyms, inadequate food choices, and lack of health care. 

However, the lack of financial resources cannot be an excuse.  Here are some ways you and your community can work together to combat obesity: 

• Here in the San Joaquin Valley, we have access to beautiful, natural gyms- our vast amount of parks, trails and other places to be physically active.  Go for a walk with a loved one, make sure you wear sunscreen;
• If a park is too far or it’s too hot, the community should ask for local schools to be open during the weekend so gyms can be used to hold free fitness classes.  For example, a local business can sponsor a trainer to hold 30 minute aerobic classes on the evenings and/or weekends; and
• Local government can help by restricting the number of permits for fast food restaurants in low-income neighborhoods and incentivizing more grocery stores or farmers markets to locate within those same neighborhoods.   Sometimes people need help in making better choice.

Local business can work with the community to promote healthier living.  That’s what we are doing.  Recognizing the severity of the obesity epidemic in the Central Valley, avecinia wellness center (www.avecinia.com) partnered with Marjaree Mason Center (“MMC”)  (www.mmcenter.org) and donated the services of Registered Dietician Sunny Yingling, MS, RD to develop a nutrition program for MMC clients.  The MMC serves over 86,000 meals, with more than half going to children, children who statistically are more likely to be or become obese. The program helps the MMC pick nutrient dense food items for its clients who then use recipes learned in classes taught by Sunny to bond with their children over meal preparation.  This past June, we partnered with Granville’s Sageberry grand opening to raise money and awareness about childhood obesity and the nutrition program. Through the nutrition program, avecinia, other local businesses and MMC are able to make a small, but important, step in the fight against obesity.   If you are part of a local business and would like to know how you can help make Fresno better, feel free to contact Aamer Hayat at aamer@avecinia.com.

For daily updates on news, information and more on health care and wellness, join avecinia wellness center's facebook page (facebook.com/avecinia) and follow avecinia on twitter (twitter.com/avecinia4health). avecinia wellness center is Fresno's premier integrative medicine and wellness center. We combine internal medicine and primary care with health management, weight management, acupuncture, aesthetics (Botox, Juvederm, Radiesse, Obagi and more) and massage therapy for a holistic approach to health. We use a robust electronic health record program and patient web portal to enhance our delivery of services and to help our patients reach their optimal well-being. To learn more, visit www.avecinia.com. If you are looking for a primary care doctor in Fresno or the Central Valley and would like to become a part of the avecinia family, visit our website and click on new patient registration. Let Dr. Unaiza Hayat and/or Ali Kunkel, MPA, PA-C, become your trusted guides. Our Aesthetic, Weight Management, Acupuncture, Health Management and Massage Therapy services do not require us to be your primary care physician. Learn more at www.avecinia.com We look forward to meeting you!

Dad, He-Man, Superman. Whatever you call him, he's special!

Father's day is June 19^th, celebrate your father's good health with him!

Men's health in their 20's, 30's, 40's, 50's and beyond!

Father's day is June 19^th! But fathers and other important men in our lives should be honored every day. A good way to honor them is to make sure they honor and value their health. The more they value their health, the more father's days we all get to celebrate. Unfortunately, many men don't value their health enough. According to the American Academy of Family Physicians, only 50% of men 45 years and younger had a physical exam in the past two years. Men are also 30% more likely than women to be hospitalized for preventable conditions such as diabetes. Here are some important men's health issues and reminders for each age group!

20-30's

The 20's and 30's are the best time for a man to develop the right habits, such as:

• Getting regular exercise (at least 30 minutes a day, 3-4 days a week);
  
• Eating well by learning portion control, how to read nutrition labels, and eating your veggies;
  
• Giving up bad habits or not even picking them up-smoking is the number 1 cause of preventable death (lung cancer) and alcohol induced accidents are the leading cause of death in young men (alcohol also lowers male hormones, killing your sex life!); and
  
• Saying "Hi" to your doctor! Get to know your doctor now so as you age your doctor can help you keep track of your health.
  

40's-50's

Most men reach their 40's having achieved their career goals, started young families and are looking forward to another 40- to 50 years of quality life. It's not too late to start good habits

• Definitely start with exercise. The American Academy of Family Physician's Men's Health study showed that nearly 40% of men between the age of 45 and 54 don't exercise at all. However, they do watch at least 20 hours of TV a week! You can still incorporate 30 minutes of physical activity 3 to 4 times a day and have 18 hours of TV left;
  
• Have you tried Salmon with Tomato and Dill rice? No? Maybe you've had an olive or two? If not, you're missing out on an easy way to incorporate a Mediterranean diet into your routine! Mediterranean diets are rich in whole grains, fruits, vegetables, fish and other lean protein which lower your risk of heart disease, diabetes, depression, Alzheimer's and even prostate cancer. And go ahead and drink that extra cup of coffee- studies show that men who drink 6-8 cups of coffee (caffeinated or decaf) a day are less likely to develop prostate cancer then men who don't drink any; and
  
• Now that you've become friend with your doctor, don't hold back. The more they know about you, the more they can help you age gracefully! A few important things to consider: Get a physical/preventive exam every 1-5 years; Learn about prostate cancer and ask your doctor if it's time to start getting regular exams; talk to your doctor about skin cancer. According to the Skin Cancer Foundation, skin cancer is the most common cancer among men over the age of 50! Make sure you wear a UVA/UVB broad spectrum sunscreen with at least SPF 15. Apply it 2-3 times day, especially when you're out on the golf course or are spending a day outside. Try Colorescience Protect Aftershave moisturizer with SPF 20 or Obagi's Award Winning NuDerm SPF50 sunscreen. Both are 33% off and available at avecinia wellness center during our Big June Sale!
  

60's and beyond!

65 is the new 50 and 85 is the new 65. If you've been living a healthy life since your 20's and 30's, this is certainly true. Even if you haven't, there's still hope for you. But you are going to have to work for it.

• Treating chronic disease conditions such as diabetes or hyperlipidemia (high cholesterol) is imperative;
  
• If you have Medicare, take advantage of several free, preventive services now offered. Start with your Medicare Annual Wellness Visit. This is a great opportunity for you to discuss your current health, your health concerns for the next 5 years and more;
  
• If you are retired, this is the perfect time to take up new hobbies. Staying physically and mentally active keeps your body and mind healthy and happy. A good exercise routine can help you double your hand grip strength in 3 months. Hand grip strength is a good indicator of long term survival; and
  
• Staying fit can also help you have an active sex life. 15-25% of men over 65 years of age experience erectile dysfunction (ED). ED can be caused by alcohol use, smoking, certain medications, anxiety, depression, obesity, diabetes and heart disease. It's also an early warning sign of atherosclerosis (hardening of the arteries).
  

With the proper attention to your health and well-being, you can live into your 100's and your loved ones can celebrate more fathers' days with you. Think of all the gifts you can get!

Happy Father's Day!



For daily updates on news, information and more on health care and wellness, join avecinia wellness center's facebook page (facebook.com/avecinia) and follow avecinia on twitter (twitter.com/avecinia4health). avecinia wellness center is Fresno's premier integrative medicine and wellness center. We combine internal medicine and primary care with health management, weight management, acupuncture, aesthetics (Botox, Juvederm, Radiesse, Obagi and more) and massage therapy for a holistic approach to health. We use a robust electronic health record program and patient web portal to enhance our delivery of services and to help our patients reach their optimal well-being. To learn more, visit www.avecinia.com. If you are looking for a primary care doctor in Fresno or the Central Valley and would like to become a part of the avecinia family, visit our website and click on new patient registration. Let Dr. Unaiza Hayat and/or Ali Kunkel, MPA, PA-C, become your trusted guides. Our Aesthetic, Weight Management, Acupuncture, Health Management and Massage Therapy services do not require us to be your primary care physician. Learn more at www.avecinia.com We look forward to meeting you!

Healthy Holiday Eating Strategies

Thanksgiving, and thus, the holiday season is rapidly approaching! It’s an exciting time of family, friends, giving, and, oh yes, FOOD! Many start worrying about their weight and their waistlines, especially those who are working on lowering that number on the scale.

According to the National Institute of Health, the average weight gain during the holidays is only about 1 pound. That’s right, about 1. The problem is that most Americans don’t ever lose that pound of weight gain and it begins to add up over the years, increasing the risk for many chronic diseases.

Don’t panic. It’s important to recognize that you can enjoy holiday foods (it’s part of the fun!), but you want to stay balanced in the meantime. You don’t have to be afraid with a few strategies in mind:

1. Don’t attempt to diet and lose weight, instead try to maintain your weight. (This is a more realistic goal and will help you to feel successful through the holiday season) If you continue to lose weight, that’s great, and you can certainly continue to do so by maintaining healthy eating behaviors you’ve developed, but keep your expectations realistic.
2. Exercise to compensate for the extra calories you might be consuming, and to help relieve holiday stress. (This could be a walk with friends and family or outside playing with the kids)
3. Don’t skip meals, trying to “save up” for that big holiday meal. (This will contribute to ravenous hunger, causing you to overeat.)
4. Limit alcohol as much as possible. (A mixed drink can have as much as 500 calories per cup!) Calorie content of drinks:

• Beer: approx. 140 – 200 calories per 12 oz.
• 1.5 oz. shot of liquor: 115 – 200 calories
• 4 oz. wine: 60 – 160 calories
• 8 oz. margarita: approximately 400 calories
• 8 oz. egg nog: approximately 350 calories

5. Put your snacks & appetizers on a small plate instead of a large one and limit your trips to the buffet. Wait 20 minutes before getting another plate of food. (It takes 20 minutes for your brain to get the message that you are full.)
6. Take smaller bites and eat slowly. Try taking time to enjoy your food and the conversation with the people around you.
7. Substitute butter and margarine with plant sterol based products like Benecol and Take Control.
8. Try a healthy recipe for popular dishes such as Mashed Potatoes:

• 5 medium russet potatoes (medium white or red potatoes can also be used)
• 2 green onions, white and part of green, finely chopped
• 1/3 cup fat-free half and half (low-fat milk or whole milk can also be used)
• 1/4 cup fat-free or light sour cream
• 1 tablespoon butter (or no- or low-trans fat margarine or plant based sterol product)
• 1/2 teaspoon minced or crushed garlic (optional)
• Salt and pepper to taste

Preparation:

1. Pierce each potato several times with a fork and microwave the potatoes on HIGH until they are tender throughout (about 20 minutes depending on your microwave.) You can also bake or boil the potatoes until tender if you prefer. Let potatoes cool a few minutes.

2. Peel off skins (and discard) and add the potato flesh to a large mixing bowl along with the green onions, fat-free half and half, sour cream, butter or margarine, and garlic.

3. Beat on low speed until fairly smooth and blended. Add salt and pepper to taste.

Yield:

6 servings

Nutritional Information:

Per serving: 187 calories, 5 g protein, 37 g carbohydrate, 2 g fat (1.2 g saturated fat, 0.6 g monounsaturated fat, 0.1 g polyunsaturated fat), 6 mg cholesterol, 3.5 g fiber, 55 mg sodium (not including salt to taste).

9. Forget the “all-or-nothing” mindset. Instead, focus on “sometimes” and “for special occasions” to consume certain foods and beverages. Depriving yourself of special holiday foods isn’t a healthful eating strategy.
10. Remember that it is a holiDAY, not a holiWEEK! Make the special occasions special!

Have a Happy Thanksgiving!

This blog was written by Sunny Yingling, MS, RD.  Sunny is one of avecinia wellness center's trusted resources and we refer many of our patients needing diet and nutritional counseling to Sunny.  Sunny is a Professor of Nutrition at Clovis Community College and can regularly be seen on Central Valley Today on KSEE 24.  Sunny also works with our friends at Fitness Studio 108.  If you have any questions or would like to make an appointment with Sunny, you can email her at sunnymarie3@hotmail.com.

avecinia wellness center is Fresno's premier integrative medicine and wellness center and your partner in optimal well-being! We invite you to join us on facebook and follow us on twitter 

    

Acupuncture

What is Acupuncture?
Acupuncture is a key component of traditional Chinese medicine that originated over 5,000 year ago. It is based on the belief that the body is viewed as a balance between two opposing forces known as the Yin and Yang. Vital energy call the “qi” circulates through twelve energy lines known as meridians. Each meridian is associated with a different organ system. An imbalance flow of the qi, therefore an imbalance between the Yin and Yang, throughout a meridian is the thought on how disease begins. The qi affects a person’s emotional, spiritual, physical and mental conditions.

Acupuncture typically involves penetrating the skin with thin, metallic needles that are manipulated by the fingers or by electric stimulation. The needles are inserted into specific points along meridian lines to influence the flow and restore balance of the qi. The unblocking of the qi allows the body to return to a balanced state and a healthy center. Most people feel a brief stinging or no pain and report feeling energized or relaxed from the therapy. There are over 1,000 acupuncture points on the body.

In 1997, acupuncture needles were reclassified from “experimental” to “medical” devices by the FDA. That same year, the National Institutes of Health released a consensus endorsing acupuncture for the treatment of a variety of conditions, such as pain relief and improved function for osteoarthritis, reduced post traumatic stress disorder and improved pregnancy rates following in vitro fertilization. The National Cancer Institute reports that acupuncture has shown many proven benefits for cancer patients. These benefits include improvement of the immune system response and reduction in pain, nausea and vomiting.

How Does Acupuncture Work?
There are many theories about how acupuncture works. Some of them include the following:
· Acupuncture stimulates the release of pain-relieving endorphins;
· Acupuncture stimulates circulation;
· Acupuncture influences the electrical currents of the body;
· Acupuncture influences the autonomic nervous system;
· Acupuncture influences the release of neurotransmitters, substances that transmit nerve impulses to the brain

Conditions Treated By Acupuncture
· Migraines and tension headaches
· Sinusitis
· Common cold
· Addictions (food, smoking, etc)
· Trigeminal neuralgia
· Meniere’s disease
· Tennis elbow
· Sciatica
· Arthritis
· Fibromyalgia
· Menstrual cramps
· Weight loss
· Low back pain
· Infertility
· Asthma
· TMJ
· Carpal tunnel syndrome

Is Acupuncture Safe?
Acupuncture is generally considered safe and adverse effects tend to be rare. Some people may experience dizziness, sweatiness and nausea or even lost of consciousness. However, these problems usually clear up on their own in minutes, without lasting harm to the patients. The National Center for Complementary and Alternative Medicine reports “there are fewer adverse effects associated with acupuncture than with many standard drug treatments used to manage painful musculoskeletal conditions.” While acupuncture is an extremely safe form of physical medicine, there are some contraindications and risks.

Precautions & Contraindications:
· Avoid blood vessels to prevent bleeding
· Points of the chest and back should be carefully needled to avoid injury to organs
· It is a contraindication to needle to abdomen of lumbosacral areas in a pregnant woman
Risks:
· Fainting
· Bruising
· Muscle spasm
· Bleeding
· Nerve damage
· Punctured lung
· Accidental injury to organs

Additionally, the National Center for Complementary and Alternative Medicine recommends that patients “do not rely on a diagnosis of disease by an acupuncture practitioner that does not have substantial medical training.” As part of Avecinia Wellness Center’s integrative approach to medicine and healing, we incorporate medical acupuncture with a variety of other healing modalities. Dr. Unaiza Hayat is one of the few Fresno based board certified physician who has been trained by the Pain Research institute in Medical Acupuncture. Each session is approximately 15-20 minutes and costs $65 for the first session and $40 for each session after (your insurance may reimburse, please speak to Colette for more information). We also offer Acupuncture for Weight Loss and Acupuncture for Infertility. Those programs start at $200. If you would like more information about acupuncture, please visit Avecinia Wellness Center’s website: www.avecinia.com and look under services for “Acupuncture” or call us at (559) 450-7299.

The Basics to Weight Loss

The Basics to Weight loss
It takes a lot of effort and commitment to make healthier lifestyle changes, especially when it comes to eating habits and exercise. It is best to ease into new habits slowly. Overtime, this healthy lifestyle will help you look and feel better, not to mention have a healthier heart. A good place to start is with what you eat!

A well-balanced diet is one that delivers an adequate amount of calories while providing the maximum amount of nutrients. The body breaks down food to release energy and this process is called metabolism. Excess calories, more than your body uses, will be stored as body fat. An increased activity results in an increased metabolism. Unfortunately, the opposite is true. With decreased activity, increased food intake or both, your body will continue to store energy as fat, causing weight gain.
What to do
To lose weight, your intake of calories must be less than your body uses. A pound of fat is about 3,500 calories. To lose 1 pound of fat per week, you have to either eat 500 fewer calories or burn off 500 calories by exercise per day. A combination of the two is the best way to achieve this goal: cut 250 calories from your diet and exercise enough to burn off 250 calories. A healthy amount of weight loss is no more than 2 pounds per week.

Most people benefit if they eat small, frequent meals (about 5 to 6 meals) throughout the day, eating about every 2 to 3 hours. Eating breakfast is important and do not skip meals. Skipping meals may cause you to feel too hungry and overeat later in the day.
What not to do
Avoid fad diets. Most offer short-term changes and can lead to rebound weight gain. To get started on weight loss, keep a record of what you eat and how much exercise you get each day. You will be surprised on your habits. Find an eating plan and exercise regimen that works for you and slowly get comfortable with positive habits. Remember, good health comes from long-term effort and commitment.
Food choices
Eat a variety of colorful, nutrient rich fruits and vegetables. Frozen vegetable can offer a cost-effective choice without sacrificing nutrients.

Since fiber often makes you feel full, include an adequate amount of fiber in your diet. Fiber can be found in green leafy vegetables, whole grains, beans, fruit, nuts and bran flakes.

Eat three servings of low-fat or fat-free dairy daily. Milk, yogurt and cheese are good sources of calcium and Vitamin D.

Think of meat as a side dish. The serving size should be equivalent to the size of your palm or a deck of cards. Choose lean meats, skinless poultry and fish rich in omega-3 fatty acids.

Avoid consuming foods high in saturated and trans fats. These may cause in increase in LDL cholesterol (“bad” cholesterol) and increase your risk in heart disease.

Remember that some fats are beneficial to your overall health. These “good” fats are polyunsaturated and monounsaturated fats found in nuts, fish and low- or nonfat dairy products.

Avoid foods that are referred to as “empty calories.” These foods add lots of calories to your diet without having much nutritional benefit. Examples include soda, fruit drinks, fruit juice, sports drinks, energy drinks, sweetened tea and flavored or sweetened milk.

Canned foods tend to be high in sodium, so buy reduced-sodium or no-added-salt versions. Thoroughly rinsing canned beans can reduce the sodium content by 40%.
Healthy Tips on Dining Out
•Ask about low-fat choices
•Avoid fried appetizers or creamy soups
•Avoid high-fat items on salad such as cheese, bacon bits, croutons, chopped egg, olives and creamy dressing
•Make substitutions like steam vegetables, instead of french fries
•Ask for all butter, dressings and sauces to be left on the side; either omit or control how much you use
•Make sure your entrée is broiled, grilled, baked, steamed or poached instead of fried
•Order fresh fruit or sorbet for dessert instead of cake, ice cream or pie
•Removes the skin off poultry or visible fat from meat




For daily updates on news, information and more on health care and wellness, join avecinia wellness center's facebook page (facebook.com/avecinia) and follow avecinia on twitter (twitter.com/avecinia4health). avecinia wellness center is Fresno's premier integrative medicine and wellness center. We combine internal medicine and primary care with health management, weight management, acupuncture, aesthetics (Botox, Juvederm, Radiesse, Obagi and more) and massage therapy for a holistic approach to health. We use a robust electronic health record program and patient web portal to enhance our delivery of services and to help our patients reach their optimal well-being. To learn more, visit www.avecinia.com. If you are looking for a primary care doctor in Fresno or the Central Valley and would like to become a part of the avecinia family, visit our website and click on new patient registration. Let Dr. Unaiza Hayat and/or Ali Kunkel, MPA, PA-C, become your trusted guides. Our Aesthetic, Weight Management, Acupuncture, Health Management and Massage Therapy services do not require us to be your primary care physician. Learn more at www.avecinia.com We look forward to meeting you!