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Welcome from Vantage Business Support & Insurance Services
As an added benefit to our customers and associates VANTAGE is publishing a semimonthly newsletter with information, interactive tools, podcasts and other resources to help you live healthier. We will explore topics on total health and resources for you and your family, including fitness, nutrition, mental and physical health, weight management and more.
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This is just a sampling of what we feel would be important to you. We have much more to offer. If you have any questions or need more information please contact us at 877-886-8277 or click the link below.
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6 Anti-Inflammatory Foods to Try
 Got chronic pain? Part of the problem may be inflammation, a protective response by the immune system to any type of bodily injury.
The relationship between inflammation and pain is well established, so substances that are known to be anti-inflammatory are often suggested for pain treatment. Many pain medications work by reducing inflammation, but foods with anti-inflammatory properties may also have a place in pain management.
Check out this list of anti-inflammatory foods you can begin adding to your diet today.
Virgin Olive Oil
Switch cooking oils to combat pain. A specific compound found in virgin olive oil may inhibit the activity of cyclooxygenase, an enzyme involved in inflammation and the development of cancer. "Many large studies have also associated it with lower blood pressure and lower body weight," says Christopher Cannon, a cardiologist in Boston and co-author of The Complete Idiot's Guide to the Anti-Inflammation Diet. To take advantage of olive oil's health benefits, use it in place of standard oil for grilling and sautéing, making marinades and salad dressings, and as a substitute for butter in baked goods. Just be sure that the label says "virgin" or "extra-virgin." It's your cue that the oil is from the first olive pressing and has not undergone treatment with heat or chemicals so it retains more healthy compounds.
Rooibos Tea
Tea made from the rooibos bush native to South Africa is rich in polyphenols, plant-based substances that act as antioxidants, which can protect the body's cells from damage by free radicals, according to a review published in the journal Physiotherapy Research. "Many antioxidants are also anti-inflammatory," says Jonny Bowden, PhD, CNS, a Los Angeles-based nutritionist and author of The 150 Healthiest Foods on Earth. Oolong, white, and green teas also contain high levels of antioxidants and can treat pain, Bowden adds.
The best way to enjoy rooibos tea and its antioxidant-rich cousins is to simply grab a tea bag, a cup of hot water, and brew some soothing chronic pain relief
Tempeh
Made from fermented soybeans, this food is rich in isoflavones, compounds that may help manage pain and guard against disease. The soy isoflavone called genistein reduced inflammation and pain in mice, according to an Italian study published in the European Journal of Pharmacology. Tempeh has a chewy texture and is rich in protein &emdash; use it in place of ground meat in soups, stews, and other dishes
Turmeric
This traditional Indian spice, available as an orange-yellow powder, is rich in curcumin, which Bowden calls "one of the most powerful anti-inflammatories on the planet." Research reported in the journal Alternative Medicine Review indicates that curcumin may have the potential to relieve inflammatory conditions like Crohn's disease and irritable bowel syndrome and may also provide protection against cancer. You can add curcumin to your pain treatment diet by using turmeric to flavor meats, vegetables and curries. However, since the spice is often added in such small amounts, Bowden recommends taking a curcumin supplement as well.
Walnuts
Walnuts are rich in omega-3 fatty acids, which can lessen inflammation and reduce the risk for stroke and heart disease, according to Cannon. "A quarter-cup of walnuts contains 2.3 grams of omega-3s, which is about as much as 3 ounces of salmon," he says. Research in the Asia Pacific Journal of Clinical Nutrition also points out that walnuts have phytochemicals, which contain anti-inflammatory agents. To get more walnuts in your diet for pain relief, eat them as snacks, fold them into muffins or add them to salads and Greek yogurt for extra crunch.
Amaranth
The highly nutritious amaranth plant is considered a grain, but its legume-like seeds also give it qualities similar to a bean. The seeds contain a substance called lunasin, which has been shown to inhibit the release of pro-inflammation molecules in the body, according to an analysis published in the Journal of Agricultural and Food Chemistry. For an amaranth boost, use it along with regular flour when making baked goods, pancakes and homemade pasta. You can also add its leaves to salads
SOURCE: Jennifer Acosta Scott | Medically reviewed by Farrokh Sohrabi, MD
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DID YOU KNOW???
Self-esteem
 The tendency to attribute a great amount of blame to yourself for negative encounters/outcomes rather than considering and acknowledging the role other people may play in them is a type of distorted thinking known as personalizing. While in some cases this type of thinking can cause a person to become angry and act out, in other cases it can cause a person to internalize the situation and potentially impact his/her self-esteem. If you find yourself engaging in such behavior, below are a few suggestions I often recommend to my clients to help reduce this type of thinking:
1) Question the Evidence - a technique I often encourage my clients to try is to ask him/herself, "What evidence do I have to believe this situation is completely my fault?" While this question is usually tailored to an individual's specific situation, the purpose of this question is to judge yourself based on facts versus false beliefs or your own perception. Sometimes our perception of other's actions has more to do with our experiences versus their intentions.
2) Be Cognizant of your Feelings - part of the battle in counteracting this type of distorted thinking is to be aware of when you are doing it and what you are feeling. In other words, if you don't believe you are engaging in such behavior you are not going to realize it is a problem. So, how do you identify if this is occurring? Aside from talking with a knowledgeable professional, you should pay attention to feedback you may be receiving from friends/family. If you are hearing statements like, "You just take things too personally?" or, "Don't you think you may have overreacted?," there could be a chance you are personalizing. It may also be helpful to think about past interactions to ascertain whether anyone in your life repeatedly claimed you misunderstood their intentions.
3) Identify your Triggers - knowing what gets you upset and tracing that to an insecurity, can help you overcome your personalizing behavior. Generally speaking, many individuals have insecurities or "hot buttons" that make them feel either vulnerable or on the defense. Once these insecurities have been "touched", it can cause us to react in ways we are not happy about later on. Becoming aware of what insecurities we have and what kind of interactions expose them, can help us better prepare so our emotions don't get the better of us.
While the aforementioned is a brief and general description of personalization, I hope it is helpful in providing a basic understanding of what you or someone you know may be experiencing.
SOURCE: Christine M. Valentin A licensed clinical social worker
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Here's your "QuoteAction" for this issue:
"Always do what you are afraid to do." Poet and Author, Ralph Waldo Emerson
Your action for today is to take a chance and do something you've been afraid of doing.
Have an extraordinary day!
SOURCE: Betty Jo Waxman
Productive Learning & Leisure, LLC |
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Disclaimer of Liability
Our firm provides the information in this e-newsletter for general guidance only, and does not constitute the provision of legal advice, tax advice, accounting services, investment advice, or professional consulting of any kind. The information provided herein should not be used as a substitute for consultation with professional tax, accounting, legal, or other competent advisers. Before making any decision or taking any action, you should consult a professional adviser who has been provided with all pertinent facts relevant to your particular situation. Tax articles in this e-newsletter are not intended to be used, and cannot be used by any taxpayer, for the purpose of avoiding accuracy-related penalties that may be imposed on the taxpayer. The information is provided "as is," with no assurance or guarantee of completeness, accuracy, or timeliness of the information, and without warranty of any kind, express or implied, including but not limited to warranties of performance, merchantability, and fitness for a particular purpose.
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Vantage Business Support & Insurance
4096 Piedmont Ave #616 / Oakland / CA / 94611
28346 Alava / Mission Viejo / CA / 92692
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