Rice and beans are incomplete plant based proteins. Complete proteins contain the full spectrum of all 9 amino acids. Some complete protein examples include chicken and salmon. Soy is the one complete plant-based protein. Beans are deficient of Methionine, found in rice. Rice is deficient in Lysine found in beans. Together they form a complete protein complex . Rice and beans are staples worldwide. Be adventurous and top with your favorite grilled veggies or add avocado and salsa. 1 cup of whole grain rice has 5 grams of protein, 1 cup of black beans or kidney beans has 15 grams of protein. Enjoy a healthy staple meal packed with protein and fiber!
Recommendations for daily fruits and vegetables is 5-9 servings per day. That’s a lot! So how can we get all that in to reap the most health benefits?! I’m going to share my green smoothie recipe. All the fruits and vegetables I add are pre-frozen to give a cold and thick smoothie. My favorite ingredients to add are: 1 frozen banana, frozen pineapple, frozen mango, frozen spinach, frozen kale. Avocados can be added and this helps make your smoothie creamy. Two supplements that can be added to decrease systemic inflammation are Turmeric and Ginger. Both of these supplements also decrease the risk of cancer. Adjust the fruit and veggie ratios according to your taste. For your liquid base, you can simply add water. I prefer to use green tea as this adds more antioxidants. This takes care of 6 fruits and veggies for your day. It will also carry you to lunch.
Irregular periods are the first sign of menopause. Periods can become light or heavy. Another telling sign is the hot flash. This is a sign of low estrogen levels. Often women experience weight gain and have trouble sleeping. There are many plant-based alternatives to help through this difficult change in life. Women go through many challenges in life. This time is one of many obstacles that make you stronger and wiser. Never regret your age! You may be “hotter” but you are wiser, stronger, and privileged to live!
Acne can have devastating effects both on the skin and emotional well being of the person suffering from it. At Vitality Medspa we take a different approach to treating acne. . We believe in a gentle, whole body approach to avoid the negative side effects of many treatments available today such as increased redness and inflammation, dehydrated and flaking skin, and sensitivity. Our approach includes skin care products, nutraceuticals, pharmaceuticals, chemical peels, facials, and electrical modalities to target the cause of acne and treat the associated pain and inflammation LED- Studies have shown a dramatic decrease in inflamed lesions when treated with LED after just eight treatments.
LED therapy are painless and very effective at treating severe acne. LED Therapy works by reducing inflammation, killing bacteria deep in follicles, increase healing, and promote collagen growth. high frequency is an electrical device that kills bacteria and increases circulation to reduce healing time and prevent future break outs. Chemical Peels peels remove the out layer of skin, promoting the growth of new cells and removing debris from pores. We offer two types of peels Spa peels which are gentle chemical peels that generally require no down time but may require up to 8 treatments performed every two weeks. Medical Grade peels are much stronger and will generally promote dramatic shedding of the skin for several days. Full results will be noticeable in just 1 week.
More than one treatment may be required depending on the severity of acne although some individuals find that one treatment is sufficient in clearing skin. Enzymes- Dead skin cells are connected like a net which covers pores and prevents oil from moving out of the follicle. Enzymes work by digesting those bonds and preventing blockages which cause break outs. Enzymes also digest debris in the pores loosening impactions and making them easier to remove. Nutraceuticals- Vitality Medspa offers a wide range of medical grade vitamins that address a variety of issues. Your aesthetician or doctor may recommend the use of certain nutraceuticals to assist in providing vitamins and mineral necessary for healthy skin. Dr. Michelle Mendoza is available to assist in the treatment of your acne. She may recommend aesthetic treatments, skin care products, nutraceuticals, or pharmaceuticals to address acne, scaring, and inflammation caused by acne. Skin Care Product- Our product line, Vitality Skin Essentials, includes many items designed for oily and acne skin. Our products are all botanical based, gluten free, never tested on animals, contain no artificial fragrances or colors, and do not contain animal derived products. Essential oils and plant extracts give our products a lovely fragrance without harmful chemicals.
Dermaclenze Liquid Cleanser- Contains Lactic Acid to prevent build up of dead skin and aloe vera to prevent the over drying often associated with acne cleansers. Herbal Blend Astringent- Alcohol free. Contains antiseptic, astringent, and anti-inflammatory ingredients to balance, tone, and clarify skin. AHA Mint Masque- Contains Alpha Hydroxy Acids to encourage cell turnover and Bentonite Clay to absorb excess oils without over drying skin. Blemish Control- A concentrated spot treatment that reduces blemishes without irritating and over drying skin. Camphor Masque- Removes excess oil and control blemishes Aloe and Azulene Masque soothes and reduces irritation and redness associated with breakouts.
Dear Health and wellness seekers, Use of hormonal therapy has been documented since ancient times. Aging women, especially of noble descent were known to ingest the urine of younger females to reap the benefits of estrogen excreted in the urine. In the 1960s a book called Feminine Forever by Dr. Robert Wilson, recommended that taking estrogen therapy could quell the symptoms of menopause. During the 1960s it was also determined that giving unopposed estrogen therapy increased the risk of endometrial cancer. As a result, progestin(synthetic progesterone) was added to estrogen therapy.
The drug Prempro was born which combined synthetic progesterone and premarin which was a combination of estrone, equalin, and equilenin, hormones derived from horse urine. The three estrogens were referred to as conjugated equine estrogen (CEE). Although they were natural hormones they were not identical to estrogen receptors found in the human body. For many years this was a standard menopausal treatment. In 2002 a study was published by the Women’s Health Initiative which included 16,000 postmenopausal women. The major conclusions of this study found an increased risk of breast cancer and heart attacks for women taking prempro. Some benefits identified in the study were decreased risk of hip fracture and colorectal cancers. This study changed the standard treatment of menopause hormone replacement therapy.
For many years hormone replacement therapy declined. In the last 10 years, the pendulum has swung in the direction of alternative therapies, anti-aging medicine and plant based hormone replacement options. Testosterone pellet therapy has actually been in use since 1938 but not widely accepted. Pellets can either be Testosterone or Estrogen and are made by compounding pharmacies. Size of the pellets are comparable to Tic Tacs, and are delivered in sterile glass vials. They are ordered at specific doses for each patient. In women pellets placed in subcutaneous tissue last 3-4 months, and in men due to larger doses, last 4-6 months. Pellets release low levels of hormone every day and relieve symptoms of menopause and andropause. Common symptoms of menopause and andropause include insomnia, decreased libido, migraines, low energy and poor concentration. After pellet therapy patients report improved overall wellbeing and energy. Men and women need adequate levels of testosterone for optimal physical and mental health.
Pellet therapy has been associated with decreased risk of Alzheimer’s Disease and Heart Disease. If women receive estrogen therapy and still have their uterus, it is important to treat with progesterone therapy as well, either micronized progesterone pills or vaginal therapy. Women may experience hormonal changes at any age and therapy is adjusted depending on age and menopausal status. Hormone levels and routine labs should be checked prior to any type of hormonal treatments and about six weeks after initiating therapy. As always, it is highly advised that people complete routine health screenings including Pap smears, PSA, MMG, colonoscopy. There are multiple studies documenting the benefits of hormone replacement therapy in men and women. Other means of hormone replacement therapy include creams and injectable products. Post menopausal women often get relief of their menopausal symptoms by simply replacing testosterone. Contact us for a consultation and recommendation session. Please see attached article with objective evidence of hormone replacement therapy.
Wishing you wealth in health,
Dr. Michelle Mendoza
Diplomate American Board of Internal Medince Member American Academy of Anti-Aging Medicine
I’d like to talk to you about the Vi Peel. It is a medical grade chemical peel for the treatment of acne, acne scarring, hyperpigmentation, melasma, large pores, rosacea, and fine lines. The peel is a combination of Trichloracetic acid, Salicylic acid, Phenol, Retinoic acid, and Vitamin C.
This peel can be used on the face, neck, area under eyes, chest, arms, hands, back, and legs. Trichloracetic Acid is the main ingredient in this medium grade chemical peel. It actually causes a burn of the skin that results in peeling of the epidermis and superficial dermis. Retinoic Acid is a chemical derivative of vitamin A and it works by increasing cell turnover of the skin, which increases collagen production. The phenol component is excellent for treating wrinkles, sun spots, and discoloration.
The Vi Peel is safe on all types and shades of skin. I have had my hesitancies and fears about undergoing a chemical peel, but our peel expert Tristen convinced me to give it a try. My sin has always been acne prone and does have some scarring from acne. I planned my peel for a Wednesday afternoon. By Sunday evening I was mostly done with the peeling process.
The peel took about 30 minutes to be applied. A post kit is included with the peel. I followed the post kit directions to the last detail and did not experience any discomfort through the process. I am about six weeks out from the peel and I’m ready for the next treatment. Depending on your skin, three to six treatments are recommended, three to four weeks apart. I’m very happy with the results of my peel.
Join me again soon to hear about some details of Bioidentical Hormone Therapy.
Wishing you wealth in health,
Dear Health and wellness seekers, This week I would like to discuss thyroid health and the effects of aging on the thyroid gland. The aging process affects the thyroid gland just like the other endocrine organs in the body. As we age though, the symptom of thyroid dysfunction can be very subtle and sometimes difﬁcult to diagnose. It is very important to listen to your patient and take clinical symptoms into account. Lab changes can sometimes appear normal with symptoms of thyroid dysfunction present.
Very often, symptoms of thyroid dysfunction can overlap with other illnesses. A good history with a medical practitioner is key to a good assessment. The thyroid helps us maintain our metabolism, control our heart rate and body temperature. It also regulates cholesterol levels and plays a part in the progression of heart disease. When the thyroid becomes inactive due to lack of T3 and T4, common symptoms are insomnia, fatigue, difﬁculty concentrating, joint and muscle pain, and dry skin. In hyperthyroidism ,which is too much T3 and T4, patients become irritable and anxious, can experience hair loss, weight loss, tremor and sweating. Thyroid hormones are required for mitochondrial metabolism in every cell in the body.
The mitochondria is considered the powerhouse of the cell, as it is where our main source of energy comes from. If there is not enough thyroid hormones, then the whole body becomes compromised, other hormones in the body are affected, brain function suffers, psychological function is impacted, and so is cardiovascular health. Many nutrients are required to produce thyroid hormones and to help convert T4 to T3. These nutrients include L-Tyrosine, iodine,selenium, zinc and vitamin A. Environmental toxins and heavy metal contaminants can interfere with the production and conversion of T4 to T3. Stress and increased cortisol levels impact the production of thyroid hormones. Deﬁciency of the mineral selenium has been linked to low production of thyroid hormones. When selenium is given as a supplement thyroid health improves. It also helps decrease Thyroperoxidase antibodies present in autoimmune thyroid disease. Thyrotain also contains Ashwagandha which was discussed in last weeks blog and Guggulipid. Both of these herbal supplements have many beneﬁts for overall health and positive impact on thyroid health.
At Vitality Medspa our goal is to help you maintain your overall health and wellness. One of our best supplements is called Thyrotain. It is ﬁlled with the minerals, vitamins and extracts to help you maintain a great energy level and improve thyroid health. Please come see us for a wellness assessment and see if this supplement is right for you. Join me next week to hear about my personal experience with the VI peel! Before and after pics will be included.
Wishing you wealth in health,
Dr. Michelle Diplomate American Board of Internal Medicine
Dear Health and Wellness seekers,
This week I’d like to inform you of some of the benefits of Ashwagandha, also known as Withania Somnifera. It is one of the most potent herbs used in Ayurvedic healing. It can be used to reduce stress, combat fatigue and improve overall wellbeing and concentration. Ashwagandha is also known as an adaptogen. An adaptogen is a substance that combines amino acids, vitamins and herbs to help the body respond to stressors and the ever changing environment we live in.
There have been many studies to support the use of Ashwagandha. I reviewed an article from the Indian Journal of Psychological Medicine. The results of this Prospective study support a significant overall reduction in stress and decrease in cortisol levels with the daily use of Ashwagandha. Cortisol is a hormone that becomes elevated with stress. When Cortisol becomes elevated it stimulates a cascade of other stress hormones that widely affect the body. Some of these effects include blood sugar imbalances, impaired cognitive function, lowered immunity, decreased muscle mass and sleep disruption.
I liked this study because it was very straight forward and easy to follow. People who had underlying medical illness and chronic medical problems were excluded. During the study they collected objective data to assess participants stress levels. All participants in the treatment group reported lower stress levels with daily dose of Ashwagandha. They also had lower cortisol levels than placebo group. Weakness of this study was the small sample size of 61 subjects, and more men in the study than women. Please see attached study for more details.
Ashwagandha literally translates to “smell of horse” indicating that the strength and vigor of a Stallion can be obtained by taking this supplement. The recommended dose of this adaptogen in 600 mg to 1000 mg twice daily in capsule form. At Vitality Medspa we support the daily use of this Ancient supplement in appropriate patients.
We recommend always having a formal wellness assessment to determine if this is appropriate for you. Join us next week to discuss one of our recommended daily supplements that contains Ashwagandha.
Wishing you wealth in health,
Diplomate American Board Internal Medicine
Dear health and wellness seekers,
On my personal list of goals for 2018 is to continue to educate myself on how to feel my very best this year. I would like to pass this information on to you with a weekly blog. Together we can explore healthy alternatives in wellness including vitamins, bioidentical hormones, and lifestyle changes.
In my practice of anti-aging medicine I realize the importance of the need for traditional medicine as well. Providing the best components of both fields is my goal. Let 2018 be the year of growth and let’s plant the seeds together.
Wishing you wealth in health,
Dr. Michelle MD
Diplomate American Board of Internal Medicine