Eat Your Veggies for Better Health

It’s no secret that vegetables are good for you, and this is well supported by many studies. Much like all things not everything is created equally, and some are better than others, as such we’ve collected a short list of some of the vegetables that are the most nutritious ones to put into your body. 

Spinach is high in iron, potassium, magnesium, carotenoids, as well as vitamins A, B, C, E, and K; it contains many vitamins and minerals essential to blood clotting, bone metabolism, and a healthy immune system to go along with anti-aging antioxidants to help fight inflammation. Spinach is also relatively tasteless which makes it easy to be added to soups, salads, and smoothies, plus it is low in calories at about 6 calories per cup. 

Cauliflower is a cruciferous veggie that is high in vitamins C and K, calcium, fiber, potassium, and folic acid. It also contains phytonutrients that have immune enhancing, anti-aging, and cancer fighting properties. Cauliflower can be consumed raw or cooked making it a good choice to add to salads, rice, or just a snack.

Asparagus may be one of the healthiest veggies, aside from being low in calories at about 4 calories per stalk it is rich in fiber, potassium, folic acid, amino acid asparagine, as well as vitamins A, B6, and K. Asparagus has a natural diuretic effect to help rid the body of excess water, bloat, and sodium. 

Carrots are great for your eyes thanks to their vitamin A and carotenoid content. Along with making a great crunchy snack they are full of vitamins B, C, and K, as well as potassium, and insoluble fiber that help protect against cancer. 

Broccoli is another cruciferous veggies that is high in vitamins and nutrients that aid in heart health, fighting cancer, and rebalancing blood sugar. Broccoli is also low in calories and high in fiber content so it will help to keep you feeling satisfied. Broccoli also contains about 2.6 grams of protein per 100 gram serving according to the USDA. 

Microgreens are not just a garnish as they contain 4-40 times more nutrients by weight than their fully grown counterparts as well as a larger variety of polyphenols that help to prevent buildup of free radicals and decrease the risk of Alzheimer’s and heart disease. 

Sweet potatoes may be the candy of veggies, as a plus they are full of vital nutrients, fiber, potassium, beta-carotene, as well as vitamins B6 and C. Sweet potatoes are lower on the glycemic index than regular potatoes and can help maintain normal blood sugar levels. 

Brussels sprouts are great for fighting inflammation, and aiding in methylation, which is the body’s biochemical pathway that down regulates inflammation and keeps the detox pathways functioning properly. Brussels sprouts also help to boost heart health, rebalance blood sugar, and ward off cancer. 

Garlic and onions are packed full of anti-aging antioxidants and sulfur compounds that can help to reduce the risk of ovarian, mouth, and colon cancers. One study found the combination reduced the risk of breast cancer, and other studies suggest they can help to relieve gut issues as they promote the growth of healthy bacteria in the digestive system. 

Kale may have a reason for being trendy as it contains glucosinolates that are broken down into biologically active compounds during digestion that can help protect cells from DNA damage, help inactivate carcinogens, reduce inflammation, and stimulate cell death to reduce the risk of cancer. Kale is high in calcium, copper, potassium, as well as vitamins B and K making it great for the brain, heart, and bone health. 

Mustard greens, turnip, and collards are excellent sources of vitamins A, C, E, and K as well as iron, potassium, magnesium, folate among others. They also contain glucosinolates that have been found to have anti-inflammatory, antiviral, and antibacterial properties which can help to inactivate carcinogens and prevent tumor formation and metastasis. 

Seaweed/ Sea vegetables aren’t very popular but contain a variety of beneficial minerals and health boosting trace elements; they are also abundant in vitamins B, C, and K along with being one of the most effective ways to get iodine needed for thyroid hormone production. Nori, dulse, kombu, kelp, and Irish moss are also anti-inflammatory and help to balance blood sugar levels.

Beats make an excellent source for fiber at 3.5 grams per cup which will help to slow digestion and keep you feeling full for longer while helping to prevent blood sugar spikes. The fiber will also help to lower LDL cholesterol by preventing it from being absorbed in the digestive tract. Beats are rich in folate which is essential for fetal development, and they have been found to help lower blood pressure. 

Bell peppers can help you to eat the rainbow as they come in a variety of colours which are low in calories while being rich in anti-aging antioxidants, folic acid, fiber, potassium, as well as vitamins A and C. Green bell peppers also contain lutein that helps to protect vision. These colorful veggies are great raw or cooked making them great food choices for snacks. 

Green peas contain a few more carbs than other non-starchy vegetables but they are still good for you. They are full of vitamins A, C and K as well as fiber, folate, niacin, thiamin, and riboflavin. Green peas also contain about 6 grams of protein per 100 grams. 

That expression “Eat the Rainbow” is a good rule of thumb for consuming a wide variety of fruits and vegetables good food stuff, which has been shown time and time again to be the easiest way to improve overall well being, maintain and assist in weight management, and to help ward off conditions like heart disease, high cholesterol, and cancer. Food can be used as medicine, what a wonderful thing, provided it is healthy food.

Materials provided by:

Note: Content may be edited for style and length.

This article is not intended to provide medical diagnosis, advice, treatment, or endorsement.

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https://www.purewow.com/food/most-nutritious-vegetables

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Repost worldhealth. net

GENETIC TESTING IS HERE! ~The Answer May Be In Your Genes

Hello BLOGGERS!
I'm excited to share that I will be rolling out genetic testing March 1, 2019.   For almost 2 decades, I've offered testing of all kinds (hormones/adrenals/thyroid/heavy metal toxicity/metabolites/neurotransmitters/iodine/fertility), but there was a gap in my client offerings when it came to getting down to the literal "DNA" of health and wellness matters.  That was until I discovered a world-renowned research team, testing data providing robust scientific evidence, and a way for people to conveniently and affordably obtain a genetic testing profile (45 genetic markers) from the convenience of their own home.   I took the leap personally and sent off my own sample for genetic analysis so that I could understand the process, costs, and personal discovery involved in offering this to others.
I've posted screen shots (below) of a few pieces of my final report for you to see.

My final report is 40 pages long, displayed in an easy to read color brochure that goes with me now.... for life.  My DNA is not going to change and that's what I love about this testing.  It's a roadmap for my entire life on nutrient metabolism, eating habits, injury risk, physical activity, food intolerances, and more.  The human genome is simply fascinating and definitely helpful as a guide.

You might be reading this blog and find yourself doing all of the right things, or best things, yet hitting some barriers.  What if I told you that the reasons for those barriers may be in your genes.  Your DNA sometimes requires you to do things differently compared to others and in doing so, you have a more identifiable method and plan for your personalized healthcare.  We now know that specific variations in our genes can explain how we will respond to foods, beverages, and supplements that we consume.  But not only that! Here is a list of the contents that are included in the genetic testing.  I provided a summary using a screenshot from my own personal booklet.

Genetic and Personalized Nutrition testing provides answers to some of the big questions that people are concerned about.  Should I limit salt intake?  Should I limit caffeine?  Do I have a gluten intolerance? Do I have a sugar preference? Am I prone to Vitamin D or Calcium deficiency? Am I motivated to exercise? Do I have a high pain tolerance?  Genetic variation determines not only the color of our eyes and hair, but how we metabolize and utilize the foods, nutrients, and supplements we ingest. The one-size-fits-all approach is definitely not the personalized approach when we consider the technology that is now available to us.  Genetic testing is certainly the way of the future, but thankfully it already exists now for those that want to discover more about themselves in their quest to live, look, and feel better.  Why wait?

 Mention this blog and get a 15% discount on the genetic consultation/testing kit fee through March 31, 2019.


To your good health,
Dr. Sonja

Is Stress Affecting Your Health?

Fatigue is one of the most common complaints of those living in today's high paced, fast food, deadline driven world and interruptions in a persons schedule can make seizing the day near impossible.  I'm not sure what the statistic would be of those coming my way for help, but I'm guessing that >90% of those that I interview will express fatigue as a noticeable concern.  What about you?  How are you feeling in the area of stress and fatigue?  Not sure?  In this blog, and because stress and fatigue seem to be so prevalent, I want to simply cover a little background to help you determine if something can be done to help you get "back on your game".

If you have symptoms such as tiredness, difficulty concentrating, inability to lose weight, anxiety, or depression, then you may be suffering from adrenal fatigue.  This clinical condition dates back as far as the medical texts of the 1800's, and the prescription for treatment then was simply to "relax".  That's about as helpful as telling someone who is depressed to "cheer up" while you softly pat them on the shoulder.  It just doesn't quite work like that.  Despite effective diagnostic tools and treatment regimens, most clinicians are not informed or prepared to treat adrenal fatigue as a significant concern to health.  I personally wonder how often there are car accidents, falls, illnesses, and diseases that can be connected to long term fatigue, insomnia, poor focus and mental exhaustion, anxiety, etc.  After all, stress is really the underlying reason as to why people go to the doctor in the first place. 


Does this list describe you?

Symptoms of Adrenal Fatigue:
Tendency to gain weight and inability to lose it
High frequency of illness and difficulty getting well
Tendency to tremble under pressure
Reduced sex drive
Lightheaded upon rising
Lack of concentration and mental sharpness
Need for coffee or stimulants
Depression
Dry and thin skin
Low body temperature
Nervousness
Unexplained hair loss
Alternating constipation and diarrhea
Upset stomach
Emotional behaviors and expressions
Rapid Aging


The reality is that stress is no longer a mystery to treat and our body has a built is mechanism to give clinicians diagnostic identifiers.  The mission control center of our body are the adrenal glands and when they get short circuited due to stress, the whole body can go somewhat haywire and physical manifestations can present (see list above).  The good news is that hormones produced by the adrenals can easily be tested, and if out of range, can be treated through natural and restorative therapies.   It's rare that I recommend only an adrenal hormone panel because the sex hormones and thyroid hormones are also intricately connected to everything in the endocrine system as well.  Estrogen, Progesterone, and Testosterone along with T3 and T4 can have a significant impact on well being, energy, weight, emotions, mood, etc. 

If this hits home with you, then certainly give my team a call or send an email to get the process started for testing. drsonjaobryan@gmail.com



Dr. Sonja O'Bryan, Pharm. D. ABAAHP
Board Certified Health Practitioner Diplomate
American Academy of Anti-Aging Medicine

Experience Is What You Need! Dr. Sonja O'Bryan's BIO

Sonja O’Bryan, Pharm.D., received her Bachelor’s degree from St. Louis College of Pharmacy and her Doctorate from the University of Arkansas for Medical Sciences.  She also is a Board Certified Healthcare Diplomate, with the American Academy of Anti-Aging Medicine and uses natural, complimentary, pharmaceutical, and integrative approaches in her expertise with patients and their personal needs.  Use natural when possible and pharmaceutical ONLY when necessary is a position statement that she follows in her approach to patient care.  The American Board of Anti-Aging Health Practitioners was founded in 1999 to provide advanced education, representation, and specialty recognition of scientific and healthcare professionals. The long-term objective of ABAAHP is to achieve formal sub-specialty recognition and a new status for Anti-Aging medicine and for those practicing it as qualified clinicians. Together, the A4M and ABAAHP represent over 26,000 physicians, scientific and healthcare practitioners from 120+ nations. The process involves a written examination, which demonstrates proficiency in several key areas of Anti-Aging medicine. Along with proved competency by examination, the candidate must also provide documentation of 150 hours over 8 years of applicable continuing education to the field of anti-aging medicine, medical licenses and obtained degrees, and curriculum vitae showing professional experiences in customized, integrative, complimentary, and regenerative clinical care. After passing the written exam and completion of certification criteria, a certificate is issued to the healthcare practitioner confirming their status as a Diplomate of Anti-Aging Medicine.

“Dr. Sonja” has a broad range of experience including administration, hospital, retail, long term care and geriatrics, consulting, oncology, and in academia as a university professor and student preceptor.  She has a tremendous passion to help people become healthy in all areas of their life and meshes the spiritual, physical, mental, and emotional sides of care in her approach to better living.  Dr. Sonja currently does a great deal of teaching to community, church, and medical groups across the U.S., and in the past, she has collaborated with several major pharmaceutical companies as an Advisory Board member for medicines coming to the U.S. market.  

She offers health and wellness testing of many kinds to help people live better.  These include: hormone testing, thyroid testing, general wellness testing, neurotransmitter testing, adrenal testing, heavy metal toxicity testing, food allergy testing, and MORE.   In her book, “Living Hormoniously: A Hormone Handbook for the Everyday Women”, Dr. Sonja exposes the real life issues of the day with stories of women going through the changes of “The Change.”  Every woman, no matter her stage of aging, can find useful information in her book.  

Dr. O’Bryan also consults with patients on customized therapies for a host of other conditions such as psoriasis, Alzheimer’s disease, wounds, fatigue, stress, pain, gastrointestinal issues (Crohn’s, IBS, diverticulitis), rashes, anxiety and depression, and conditions associated with cancer.  She works closely and directly with physicians, nurse practitioners, chiropractors, and naturopathic physicians using her knowledge and experiences of the past 25 years+ to formulate customized therapies for specific needs.  To her colleagues, she is known as a practical, ‘go-to’ resource with out of the box ideas and options for health and healing. This while maintaining integrity and high standards in the regulatory scope of her professional practice as a consultant and medicine designer.  ~Catch Dr. Sonja O’Bryan’s Facebook page to stay tuned to updates and information in the Anti-Aging and Hormonal Imbalance World under 'Sonja Pinnell O’Bryan'.  

Personally, Dr. Sonja O’Bryan has been married to her husband Dean O’Bryan for 30 years.  She will tell you that her family is the greatest joy in life.  Rev. Dean and Rev./Dr. Sonja are both licensed ministers with the Assemblies of God and can be found on weekends traveling and ministering in churches locally and across the United States in their position and role as Missionary Associates with Convoy of Hope/Rural Compassion.  The O'Bryan's also own their own small business, The White River Coffee Co., in Rockaway Beach MO along with other entrepreneurial business endeavors.  On any given day, they truly enjoy meeting the needs of others, whether at home, at the office, or on the field of ministry or missions.

To book Dr. Sonja for your next event, email drsonjaobryan@gmail.com or thehormonemaven@gmail.com