Blog - Dr. Kate Naumes||Holistic Wellness
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Blog

06 Oct New Babies! (…again)

New BabyHere at Holistic Wellness, our primary goal is to help women achieve optimal health during the childbearing years. Much of that revolves around helping women conceive who may have struggled with their fertility in the past, or who needed to improve their own health before having a child.

We are delighted that this past week – once again – two of our clients announced pregnancies, and another client delivered a happy, healthy baby! Nothing gives us more joy than these announcements, so we wanted to spread the word and share our happiness for these women!

At Holistic Wellness, we take pride in our whole-person naturopathic approach to help women heal themselves – so that they can prepare to have healthy children. Each time we hear news like this, it just deepens our desire to continue this work!

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20 Sep Meal Planning

Optimal nutrition is a foundation of good health. We provide highly tailored in-office Nutritional Counseling Visits, in-home Pantry Clean Outs, and Guided Grocery Shopping Visits that empower women to actualize eating habits in their daily lives and feel healthy and energized. We also offer Meal Planning Packages that include individualized meal plans, grocery lists, and recipes to help you implement nutritional changes at home.

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17 Sep Uterine Fibroids and Nutrition

Uterine fibroids are noncancerous growths on the uterus that are common in women during their 40’s and 50’s. There are various risk factors for developing these fibroids, including age, family history, ethnicity, obesity, and diet. Fibroids can cause unwanted symptoms, such as heavy bleeding, abdominal distension, frequent urination, pain during sex, infertility, and pregnancy complications. So, it is in your best interest to reduce your risk! Though you cannot change your age, family history, and ethnicity, you do have the power to eliminate obesity and poor diet as risk factors.

  • certain types of meat intake are linked to fibroids
  • hormonal imbalances can contribute to fibroids, and diet can play a role in such imbalances
  • some foods are protective against fibroids
  • nutrients such as calcium and Vitamin D may be protective against uterine fibroids
  • the glycemic index and what foods you consume may say something about your risk for uterine fibroids


Altering your diet to include foods that are protective and minimize foods that are harmful for uterine fibroids – especially if you are a woman in your 40’s and 50’s – is a good way to reduce your risk for developing these growths. (This may be even more important if you already have a family history of fibroids.)

Carina Parikh, MScN, MSiMR is the nutritionist at Holistic Wellness. She holds a Master of Science in Nutrition and a Master of Science in Integrative Medicine Research. She offers in-office nutritional counseling visits, meal planning packages, grocery store visits, and pantry clean outs, all of which target different areas of your nutrition to help you implement dietary changes that can help you reach optimal health. 

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14 Sep 15-Minute Workouts for Pregnancy

exercise

At Holistic Wellness, we believe that healthy women are the hub of a healthier world, and as healthy women, we bring forth healthier and happier generations. Dr. Kate Naumes, ND, is a naturopathic doctor specializing in women’s health and wellness. Carina Parikh, MScN, is a holistic nutritionist.

Optimizing your health during pregnancy is critical for the long-term health of both you and your baby. Ensuring adequate sleep, stress management, proper nutrition, and a consistent exercise routine are all ways for you to maintain optimal health throughout the course of your pregnancy. Sometimes, it can be difficult to know what exercises are safe during pregnancy and how to properly scale movements. The American College of Obstetrics & Gynecology (ACOG) recommends starting with as little as 5 minutes per day of exercise and working your way up to 30 minutes as you feel comfortable. The guidelines suggest avoiding performing exercises on your back after the first trimester, avoiding exercise in hot or humid weather, and drinking plenty of water. Avoid exercises that require jumping, jarring motions, or quick changes in direction; your joints are more fragile during pregnancy and therefore more prone to injury. Keep in mind, even walking for 15 minutes a day in fresh air can provide benefits to your mind and body during pregnancy. You could start each of the workouts listed below with a short walk as a warmup. Lastly, we recommend emphasizing proper nutrition during the course of your pregnancy, which will help the workouts listed below be as effective as possible for your health and the health of your baby.

We offer nutritional consults, pantry clean-outs, grocery visits, and meal planning services for women who are pregnant or trying to conceive. Find us at our website, through twitter, or on our instagram. Below are a few 15 minute workouts that can be completed at home to help you achieve optimal health during your pregnancy journey. Enjoy!

 

Workout 1 (any trimester)

3 rounds:

minute 1: air squats (https://www.youtube.com/watch?v=VBaciLLbfPE)

minute 2: 30 second plank hold (https://www.youtube.com/watch?v=16qYFJebkgI)

minute 3: bird dogs (https://www.youtube.com/watch?v=O9_Mi13IiSg)

minute 4: alternating lunges (https://www.youtube.com/watch?v=GZx4a8ECiUw)

minute 5: rest

 

Workout 2 (any trimester)

minutes 0-4: 30 seconds on, 30 seconds off – plank (https://www.youtube.com/watch?v=16qYFJebkgI)

minutes 5-9: 30 seconds on, 30 seconds off – air squats (https://www.youtube.com/watch?v=VBaciLLbfPE)

minutes 10-14: 30 seconds on, 30 seconds off – TRX bicep curls (https://www.youtube.com/watch?v=132wPaNw6BI)

 

Workout 3 (any trimester)

3 sets of 10: calf raises (https://www.youtube.com/watch?v=4uPCKQqUWTM)

3 sets of 10: lateral lunges (https://www.youtube.com/watch?v=I1kNPaGeGLQ)

3 sets of 10: tricep dips (https://www.youtube.com/watch?v=cPQQWVX4TUQ)

3 sets of 10: TRX bicep curls (https://www.youtube.com/watch?v=132wPaNw6BI)

 

Workout 4 (mainly 1st trimester) – core focus

4 rounds:

minute 1: 45 second side plank (L) (https://www.youtube.com/watch?v=uIXUte3osiE)

minute 2: 45 second side plank (R)

minute 3: 45 second plank

minute 4: rest

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10 Sep The Benefits of Cinnamon for PCOS

cinnamon

At Holistic Wellness, we often get questions about spices and herbs that can be used to help support the body’s healing processes. One amazing spice we love to recommend to people is cinnamon. Cinnamon is a great addition to your daily routine, and here we outline why!

 

Health benefits of cinnamon:

Cinnamon is an anti-inflammatory spice that has been used throughout history for its healing properties. Cinnamon can help improve digestion, fight the common cold, and lower blood sugar. Cinnamaldehyde, a main component in cinnamon, has antifungal and antibacterial properties. It is rich in antioxidants, which provide much of the anti-inflammatory properties.

Cinnamon may have a positive impact on symptoms of Type II Diabetes by improving serum glucose, lowering fasting blood glucose, and reducing triglycerides, LDL cholesterol, and total cholesterol. It also raises HDL (the “good”) cholesterol. Regular intake of cinnamon may also help mitigate the effects of high-fat meals by slowing the increase in blood sugar post-meal.

Evidence suggests that cinnamon may have anti-carcinogenic effects as well, although the research thus far is limited to animal studies. These experiments demonstrate that cinnamon extract slows the growth of cancer cells and induces cancerous cell death.  

Research shows that cinnamon extract may help fight the HIV virus by preventing the virus from entering cells. Therefore, cinnamon extract could potentially contribute to the management of HIV.

Lastly, cinnamon may have health benefits in relation to women’s health and wellness, which is our primary focus at Holistic Wellness. A recent pilot study found that cinnamon reduced insulin resistance in women with PCOS. Cinnamon can also help mitigate heavy menstrual bleeding associated with common conditions of female health, such as endometriosis, menorrhagia, and uterine fibroids.

 

Who can benefit?:

Anyone can benefit from incorporating cinnamon into their regular diet. Because of its anti-inflammatory properties, cinnamon helps reduce overall inflammation in the body, which can help support the majority of people. Especially in the Western world, systemic inflammation is a prominent problem that has lead to the rise in chronic disease. Cinnamon consumption also can be preventative, in addition to helping reduce symptoms that are already present.

People diagnosed with Type 2 Diabetes, Metabolic Syndrome, or PCOS may especially benefit from consuming cinnamon regularly because of the positive effects on blood sugar and lipid profiles. Individuals with digestive issues may also see positive results from consuming cinnamon regularly.

There does not appear to be any significant difference in the activity of cinnamon based on gender, age, or race.

 

Dosage & Administration:

Cinnamon can be ingested through cooking with the spice, using the extract, or taking capsules. The recommended dosage is 1-6 grams per day, taken with meals. This can be done by using 1-1.25 tsp cinnamon powder, one drop of cinnamon bark essential oil, or up to 6 grams worth of capsules. Variance is recommended to keep from getting bored, and to prevent overconsumption. It is also suggested that people only take this dose up to 5 days per week. It is always a good idea to consult with a qualified practitioner before starting a new supplement regimen.

 

References

  1. Allen RW et al. Cinnamon used in type 2 diabetes: an updated systematic review and meta-analysis. 2013. Ann Fam Med;11(5):452-459.
  1. Beejmohun V et al. acute effect of Ceylon cinnamon extract on postprandial glycemic: alpha-amylase inhibition, starch tolerance test in rats, an randomized crossover clinical trial in healthy volunteers. 2014. BMC Complementary & Alternative Medicine;14:351.
  1. Filho JR et al. Effects of plant extracts on HIV-1 protease. 2010. Current HIV Research;8(7):531-544.
  1. Fink RC, Roschek B, & Alberte RS. HIV type-1 entry inhibitors with a new mode of action. 2009. Antivir Chem Chemother;19(6):243-255.
  1. Hamidpour R, Hamidpour M, Hamidpour S, & Shahlari M. Cinnamon from the selection of traditional applications to its novel effects on the inhibition of angiogenesis in cancer cells and prevention of Alzheimer’s disease, and a series of functions such as antioxidant, anticholesterol, antidiabetes, antibacterial, antifungal, nematicidal, acaracidal, and repellent activities. 2015. J Tradit Compelement Med; 5(2):66-70.
  1. Ka H et al. Cinnamaldehyde induces apoptosis by ROS-mediated mitochondrial permeability transition in human promyelocytic leukemia HL-60 cells.
  1. Khan A et al. Cinnamon improves glucose and lipids of people with Type 2 Diabetes. 2003. Diabetes Care;26(12):3215-3218.
  1. Lu J et al. Novel angiogenesis inhibitory activity in cinnamon extract blocks VEGFR2 kinase and downstream signaling. 2010. Carcinogenesis;31(3):481-488.
  1. Rao PV & Gan SH. Cinnamon: a multifaceted medicinal plant. 2014. Evidence Based Complementary & Alternative Medicine:642942.
  1. Sartorius T et al. Cinnamon extract improves insulin sensitivity in the brain and lowers liver fat in mouse models of obesity. 2014. PLoS One;9(3):e92358.
  1. Skulas-Ray AC et al. A high antioxidant spice blend attenuates postprandial insulin and triglyceride responses and increases some plasma measures of antioxidant activity in healthy overweight men. 2011. Journal of Nutrition;141(8):1451-1457.
  1. Wang JG et al. The effect of cinnamon extract on insulin resistance parameters in polycystic ovary syndrome: a pilot study. 2007. Fertility & Sterility;88(1):240-243.

 

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