Trio Enterprises, Inc.
Consultants for Health and Wellness
Trio Enterprises, Inc.
4845 Green Hills Circle, 4845
Antioch, CA 33169
ph: 786-828-9122
trio4wjw
LEARN HOW TO MANAGE YOUR HEALTH
MISSION STATEMENT
"Striving for the capacity to achieve optimal
quality of life."
THE SECRET TO A LONG LIFE
"Don't Eat Dead Food!"
UNDERSTANDING TYPE II DIABETES
Pritchett & Hull Associates, Inc.
Bringing Patients & Health Together
Atlanta, GA 800-241-4925
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According to Nielsen, 47% of us want to eat healthier this year. Kick-start your day by adding these foods to your recipe:
Chocolate Coffee Smoothie
This rich and frothy waker-upper uses unsweetened cold-brew coffee, available in most supermarkets (you can sub regular coffee), plus almond butter and yogurt for protein and enough left to make a great breakfast-on-the-go. Soaked dried dates add a touch of subtle sweetness and good-for-you fiber.
Place 3 pitted chopped dates in a small bowl. Cover with hot water; let stand 15 minutes. Put dates and water in a blender along with 1 cup unsweetened cold-brew coffee, 1/2 cup ice, 1/4 cup plain low-fat yogurt, 2 Tbsp almond butter, 1 1/2 tsp unsweetened cocoa power and a pinch of ground cardamom; puree. Pour into a glass; garnish with blueberries, finely shredded coconut and cacao nibs, if desired. Serves 1.
Per serving: 304 cal, 19g fat, 4mg chol, 11g protein, 28g carbs, 20g sugar, 6g fiber, 121 mg sodium
CACAO NIBS (available at Trader Joe's and other stores) along with the unsweetened cocoa power in this drink are good sources ofd anti-inflammatory compounds that help improve blood flow to the brain to boost mood and brain power.
Antioxidant-rich BLUBERRIES are a smart garnish that may help improve memory and overall brain function. They're good for your heart too.
COCONUT is a rich source of fatty acids that may enhance brain function in Alzheimer's patients. It may also improve cholesterol levels, which is good for both your heart and brain.
Moderate COFFEE consumption (no more than 4 cups per day) may help reduce risk of Alzheimer's and Parkinson's disease, as well as Type 2 diabetes and liver disease. And you get that little caffeine energy boost as well.
Recipe by Alison Ashton
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Bobby Flay's favorite savory yogurt bowl with Chickpeas, Cucumber and Beets
Avoid the afternoon slump with this recipe from, Bobby Flay's new book, Bobby Flay Fit. "Try trading chickpeas for black beans or edamame, and and experiment with different vegetables, such as asparagus, kale or spinach," says Flay. "Pistachios work particular well with the Middle Eastern-inspired flavors here, but feel free to add any nut you like."
In a small bowl, whisk together 2 Tbsp lemon juice, 1 Tbsp tahini, 1/8 tsp chile powder, 1/8 tsp
turmeric and kosher salt and freshly ground black pepper to taste. Add 1/2 cupcooked chickpeas; toss to coat. In a second bowl, toss together 1 cup diced Persian cucumber (or seeded regular cucumber), 1 Tbsp red wine vinegar, 1 Tbsp chopped fresh dill and salt and pepper to taste. In a third bowl, combine 1 small peeled and grated red beet, 1/2 tsp ground cumin, 1 Tbsp chopped flat-leaf parsley and 1 Tbsp lemon juice, with salt and pepper to taste; toss to combine.
Divide 1 cup 2 percent Greek yogurt between 2 bowls. Divide chickpeas, cucumber and beets between each serving. Drizzle with 1 Tbsp extra-virgin olive oil. Garnish with 1 Tbsp chopped toasted pistachios and 1 Tbsp toasted fennel seeds. Serves 2.
Per serving: 321 cal, 16g fat 11mg chol, 19g protein 28g carbs, 11g sugar, 7g fiber, 323mg sodium
CHICKPEAS, like other legumes, are a smart source of complex carbohydrates and fiber to help regulate yuour blood sugar for sustained energy.
Low-fat GREEK YOGURT is a good source of lean protein, which helps keep you satisfied and your energy stable.
BEETS contain nitrates, which may help boost stamina and brain health.
CUCUMBERS are 96 percent water, which helps keep you hydrated. (Dehydration is a major energy buser).
PISTACHIOS are lower in calories than other nuts, yet high in protein. They also help moderate blood sugar to keep your energy on an even keel.
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Heart-friendly salmon salad with super greens and grains for supper.
Super Greens and Grains With Roast Salmon
Place rack in upper third of oven. Preheat oven to 400 degrees F. Combine 1 1/2 cups low-sodium 
vegetable stock, 1cup rinsed quinoa and salt and black pepper to taste in a medium saucepan. Bring to a boil. Cover, reduce heat and simmer 15 minutes or until liquid is absorbed. Remove from heat and let stand, covered, 10 minutes. Fluff with a fork.
Combine 1/2 tsp smoked paprika, 1/4 tsp ground cumin, salt and pepper in a small bowl. Rub over 4 (6-oz) salmon fillets. Place fillets, skin side down, on a greased baking sheet. Roast 10 minutes or until desired degree of doneness.
In a small bowl, whisk together 3 Tbsp extra-virgin olive, 2 Tbsp fresh orange juice, 1/4 tsp Dijon mustard,1grated garlic clove, salt and pepper in a large bowl. Steam, wash and tear 1 bunch Tuscan kale into bite-size pieces and place in a large bowl. Add 2 Tbsp dressing and massage into kale for 30 seconds; let stand 10 minutes. Add 1 thinly sliced head radicchio; toss to coat. Stir 1 Tbsp dressing into cooked qinoa. Arrange kale mlixture on each of 4 plates or shallow bowls. Divide quinoa evenly between each serving. Top evenly with salmon fillets, 1 sectioned orange, 1 peeled, pitted and thinly sliced avocado and 1/4 cup toasted chopped walnuts. drizzle with remaining dressing. serves 4.
Per serving: 638 cal, 31g fat 7g sugar, 10g fiber, 373 mg sodium.
Quinoa is a quick-cooking whole grain (technically a seed) loaded with fiber to help lower blood sugar 
and cholesterol.
Packed with vitamin C, Oranges and Kale help improve your cholesterol to prevent atherosclerosis. Kale is high in vitamin K, which helps with blood clotting. (if you take a blood thinner, such as warfarin, talk to your doctor about how much kale and other leafy greens are right for you).
Salmon is rich in heart-healthy omega-3 fatty acids, which improve cholesterol and reduce blood pressure to help prevent heart disease, The American Heart Associationb recommends at least two servings per week of fatty fish like silmon, trout or sardines.
Avocados are rich in heart-healthy monounsaturated fats, which help reduce harmful LDL cholesterol. They're also a great source of potassium to help prevent hypertension.
Walnuts are another good source of cholesterol-lowering omega-3 fatty acid. A recent large study linked consumption of 5 ounces of any type of tree nuts per week with a 20 percent lower risk of heart disease.
Recipe by Alison Ashton
Hello 2018 revised by Willie J. Warren
Trio Enterprises, Inc.
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What to Eat, When to Eat it
5 tips for timing your meals for better health
By Jodi Helmer
- For more energy, have a protein-packed breakfast.
- To refuel after a workout, try a carb-protein combo.
- For weight loss, load up at lunchtime.
- for a afternoon brain boost, grab a handful of nuts.
- For better sleep, full up on fiber.
For more information, read Jodi Helmer's article in the May 2016 issue of AARP Bulletine
Compiled by Willie J. Warren, MA
FEATURE OF THE MONTH
THE SECRET TO A LONG LIFE
Don't Eat Dead Food!
As a nation we're a bit fat. We eat too much of the wrong type of foods. With technology on the rise, we don't burn many calories. Half or more of what we eat is "dead" food. Dead food has no nutrients. We call it dead because refining takes out almost all of its vitamins, minerals and fiber. It's super-tasy, super-digestible and you can eat a mountain of it without feeling full. But it's dead, and it's making us sick and fat.
How? Stored body fat causes inflammation, the prime source of strokes, cancers, diabetes - all the bad boys. Plus, it makes you look funny and feel bad about yourself.
WHAT IS DEAD FOOD?
- Filler- This is everything we're taught to love: bread, white rice, white pasta, sugar (white death), chips, soft drinks.
- Processed Food- Prepared items top this list: frozen meals, snacks, desserts. And weird stuff like ketchup.
- Fast Food- Think of your beloved french fries, cheeseburgers, milk shakes, griddle cakes and anything else that can be fried.
AN EATING STRATEGY FOR LIFE
- Build the perfect plate - Your plate should be 50 percent veggies and fruit, 25 percent whole grains, and 25 percent meat, poultry or fish.
- Quit the clean plate club - Your sainted mother was wrong-it's bad to clean your plate. The iron rule: Exercise more; eat less.
- Don't drink your calories - Sugar-laden colas, milk shakes and sports drinks are awash in calories but don't make you feel full.
- Limit the booze - Having one or two glasses of wine a night is fine. Having 10 is not!
DID YOU TAKE A PHYSICAL EXAM THIS YEAR?
Remember, always seek guidance from
your doctor or dietitian before
altering your diet.
compiled by Willie J. Warren, M.A.
LEARN HOW TO MANAGE YOUR HEALTH
Using the same plan for every individual who want to change a behavior will not work. With exercise and nutrition, we provide different prescriptions to participants of varying fitness levels. The same prescription would not provide optimal results for a person who has been inactive for 20 years, compared with one who walks regularly 3 times each week.
We provide:
- Free consultations
- A Free Checklist for Self-Screening
- Follow-up on Pre/Post Fitness Assessments
- Satisfaction guarantee
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- Ask the Experts
Q "I read that blood pressure should be checked in both arms. Is that important?"
A Yes, because if the readings for the left and right arm have very different top numbers, it could be a sign of a blocked artery. Guidelines say doctors should routinely check both arms. Unfortunately, most doctors don't. "Doctors who measure only one arm may be falsely assured that a patient's blood pressure is normal." -Candy Sagon - AARP
http://blog.aarp.org/author/healthycandy
+ + + + +
Effects of Vitamin D
on Lowering Blood Pressure in
African-Americans
African-Americans have significantly higher rates of hypertension, and lower blood levels of vitamin D, than the rest of the population. Now a randomized trial suggests that vitamin D supplements may help lower blood pressure.
In the three-month study, researchers randomly assigned 250 black men and women to one of four groups: one received a placebo, and the others received 1,000, 2,000, or 4,000 international units of vitamin D daily. The results were published online in the Journal of Hypertension.
The effect was modest. While systolic blood pressure in the placebo group increased by 1.7 millimeters of mercury, it was lowered in the supplement groups: a 0.66 mm Hg decreased for those taking 1,000 international units a day; a 3.4 decrease in the 2,000-a-day group; and an average 4.0 decrease for those taking 4,000 units daily. "This degree of blood pressure reduction, if confirmed in future studies, would be considered clinically significant," said the lead author, Dr. John P. Forman.
Dr. Forman, an assistant professor of medicine at Harvard, said that the study did not specifically examine why this happens, but he added that vitamin D plays a role in the hormone system that helps regulate blood pressure, and "the activity of thishormone system may be more important in blacks."
By Nicholas Bakalar
The New York Times Company
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THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE !!!
ASSESSMENTS
A better and healthier life is something every participant should strive for, the biggest challenge is to teach individuals how to take control of their personal health habits and adhere to a positive lifestyle.
HEALTH SCREENING
- Exercise Readiness Questionnaire
- Risk Class Calculator
- Medical Clearance Form
- BMI Calculator
- Waist Hip Ratio Calculator
- Vitals Calculator
To get started, point and click on the link below:
- Navigate to the Health Screening Menu.
- Click on Fitness Testing and complete the "Exercise Readiness Questionnaire."
NOTE: This Exercise Readiness Questionnaire is approved by the America College of Sports Medicine (ACSM).
Please contact us anytime! We look forward to hearing from you.
Ready! Cross off another accomplishment from your list. Now, has your "bucket list" evolved to include "Learning How To Manage Your Health?"
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HOW MUCH WATER SHOULD YOU DRINK AND WHEN IS THE BEST TIME TO DRINK IT?
The usual figure given is about 8 glasses per day for adults, though this varies base on climate, lifestyle, physical condition, consumption of fruits and veggies and exercise habits.
- 2 glasses of water after waking up helps activate internal organs. It's best to sip and not chug these, and if two feels like too much, just drink one.
- 1 glass of water 30 minutes before a meal.
- 1 glass of water before taking a bath helps lower blood pressure.
- 1 glass of water before going to bed is also beneficial for cardiovascular health.
That still leaves 3 whole glasses of water to sip on throughout the day! AGAIN: It's best to drink water in small amounts throughout the day and to avoid drinking within a half hour before or after a meal to avoid diluting yhour stomach acid.
FIRST STEP
- Drink water to lose weight. Water is an essential nutrient your body needs to use to burn body fat! That's why drinking water to lose weight is an important consideration in your weight loss program. We are made up of 55 - 75% water. all of it is needed for chemical reactions in physiological processes to burn fat and calories. It's also used to transfer by-products of waste (from fat breakdown) away and out of our bodies. When you are dehydrated, the liver has to step in to help the kidney. This taxes the liver causing it to perform poorly for its other functions. This is really bad for weight loss because one of the major functions of the liver is to burn fat. NOTE: A study from the University of North Carolina at Chapel Hill Research shows that, in fact, people who drink an average of 61/2 cups (52 ozs) of water each day consume 200 fewer calories a day. Now! Think long term. 200 less calories is about 73,000 fewer calories in a year and it takes 3,500 calories to create 1 pound of fat. This means you're losing about 20 extra pounds of fat a year. This study also revealed that these people drank less sugary drings and were less likely to reach for junk food for snacking.
Always consult your physician before starting a weight loss program.
Compiled by
~ wjw
Trio Enterprises, Inc.
4845 Green Hills Circle, 4845
Antioch, CA 33169
ph: 786-828-9122
trio4wjw