Smart Med Tips 

November 10, 2017 – SMART Med Tip Of the Day – Here’s how to prevent muscle spasms

Have you ever woken up in the middle of the night with a charlie horse? Do you wake up in the morning feeling sore? If so, the following below can help alot.

Our muscles need calcium to contract and magnesium to relax. We also need plenty of water, which provide electrolytes, which helps transfer messages from the nervous system to our back. Our back contains all the nerve endings in our body, as well as our feet. As we age, you may notice that when you wake up, your feet will hurt to walk on them. This may be due to dehydration.

Below are tips to help you prevent muscle soreness, tightness, charlie horses that leave you stopping everything that your doing or waking you up in the middle of the night.

Get active. If your not exercising, start doing so. It’s important to keep your muscles in motion, otherwise, your body can get under a considerable amount of stress and even the littlest thing can pull muscles and make you feel bad. Also, after a long period of time not exercising, you will can risk micro-tears that cause pain and stiffness.

Drink enough water!!!! We always hear that everyone needs to drink at least 8 glasses of water. That’s good but even better is 9 glasses for women and 13 glasses of water for men.

Stretch out. Every animal on this planet will wake up stretching. We need to do the same thing. This will help keep your muscles in motion and get you going. Also stretch before you work out.

Eat anti-inflammatory foods such as omega-3 fatty acids found in fish, nuts and even dark chocolate. Tomatoes, olive oil and fruits such as blueberries, cherries, oranges and strawberries.  Also bananas, which are loaded with potassium, which is also know to help leg cramps.  Avoid refined and processed foods like white bread, pastries, soda, fried food, margarine, shortening and lard. These are food that cause inflammation and you may swell.

Breathing exercises -Breathing exercises are shown to help your blood pressure and help relax your entire body. This in turn can help your muscles a lot. You can start by breathing in through your nose for 10 seconds, hold it for 10 seconds and release through your mouth for 10 seconds. Do this 10 times a day. For those who have trouble sleeping, try this before you go to bed. Or when you feel under stress, give it a go.

Meditation – If you are able to unwind for at least 5-10 minutes, just find a comfortable spot, close your eyes and try to focus on nothing. If you have a hard time, while your eyes are closed, try to look at the tip of your nose. You may start to see imagery and when you do, just let it all happen. If you don’t see anything, that’s okay, just keep looking. And if you can go one step further, try to do the “om” breathing.

Exercise for 20-30 minutes every day. If your on the go, take the stairs instead of the elevator. Take a longer route to walk someplace in your building. Go for a walk. Whatever it takes, get your body moving.

Apply moist heat for sore muscles. Even better, take a nice hot bath with 2-4 teaspoons of baking soda and 3/4 cup of Epsom salt. Add a little lavender or your favorite essential oil to help you relax and if your feeling the whole nine yards, add some bubbles.

If you are not getting this in your diet, take calcium with magnesium. This is especially important for women over 40.

Remember, a healthier you is a happier you!

Brought to you by Smart Medical & Rehab Therapy (301) 585-2225.

October 28, 2017 – SMART Med Tip Of the Day – Eat Almonds for bone health.

With osteoporosis, new bone creation is not able to keep up with old bone removal.
Until there is some type of fracture, a person has no symptoms.
Treatment usually included Vitamin D, a healthy diet, and weight-bearing exercise to help prevent bone loss or strengthen already weak bones.

To help with building bones, almonds are ideal.  Almonds are loaded with omega-3 and studies have shown that the omega-3 reduces urinary calcium excretion, increases calcium absorption,  increases calcium deposition in bone, which in turn improves bone strength by enhancing collagen synthesis.  Along with a healthy diet and exercise, you can do your body good.

Remember, a healthier you, is a happier you!

Brought to you by SMART Medical & Rehab Therapy. (301) 585-2225

October 16, 2017 – SMART Med Tip Of the Day – Walk for fitness.

Walking is one of the easiest exercises that you can do. It can help your heart, blood pressure, trim your waistline, and more!

There are a number of free apps that you can download on your phone to see how many steps you are taking and what the steps are doing for you. These are great tools, so we highly recommend. No matter what your schedule is like they will tell you how you are doing at all times.

If you want to get into shape and walking seems to be your only viable option, try these techniques.

  • Make sure to wear the right shoes for walking. Shoes with an arch support, flexible soles to absorb shock and cushion your feet and firm heel are ideal.
  • Wear comfortable loose clothing. If you walk outdoors when it’s dark, make sure to wear bright colors with reflecting tape for visibility.
  • Wear an ipod or headphones for music.
  • Plan a routine and alternate the areas that you walk to making less boring, especially if there is no scenic areas. Make sure not to walk where there are potholes, cracked sidewalks, low hanging limbs and uneven turf.
  • To warm up, walk slow for about 5-10 minutes to warm up the muscles. Then speed your pace up by finding your happy pace.
  • If your looking to do something challenging, do a walk run and repeat.
  • If you want to mix things up but want to stick to walking, speed up the pace, slow down, speed up the pace, slow down and keep repeating. You can also try walking sideways and walking backwards. When doing this make sure to take precautions not to trip and fall. Find your comfortable zones for doing this.
  • To cool, down towards the end of your walk, slow it down for 10 minutes.
  • When your done walking, do some stretching so that you prevent pulled muscles.
  • Pat yourself on the back and remember how great this made you feel, so that you can repeat the same thing or something similar tomorrow.

Remember, a healthier you, is a happier you!

Brought to you by SMART Medical & Rehab Therapy. (301) 585-2225

October 9, 2017 – SMART Med Tip Of The Day – Don’t forget Vitamin D!

Approximately 42% of people in the US are Vitamin D deficient.  Surprisingly, this number is greater for black and Hispanic people. Other groups of people are affected as well but it depends o age, sex, where they live and their medical condition.

The main role of vitamin D is maintain healthy and strong bone by managing the amount of phosphorus and calcium. In addition, it has been shown in research studies that is reduces your risk of heart disease and certain cancers.

Vitamin D belongs to the family of fat-soluble vitamins, which include vitamins A, D, E and K. These vitamins are absorbed well with fat and are stored in the liver and fatty tissues. There are two types of vitamin D. D2 (Ergocalciferol), which is found in plant foods like mushrooms and D3 (Cholecalciferol), found in foods like cod, salmon and egg yolks. The best form of vitamin D3 comes from sunlight because it coverts cholesterol in your skin into D3.

How much Vitamin D does one need for optimal health? The current guidelines suggest 400-800 IU (10-20mcg) for healthy people. But a number of experts say this is low.

Older people should aim for a blood level of 30 ng/ml, as research shows it may be better for maintaining optimal bone health. This can be achieved by consuming 1,000–2,000 IU (25–50 mcg) of vitamin D daily. Additionally, your bones become more fragile with age and partly due to your skin getting thinner as you grow older.  This makes it harder for your skin to make vitamin D3 when it is exposed to sunlight. Maintaining adequate blood levels of vitamin D can help preserve bone mass with age and may protect against fractures.

Research shows that people with darker skin are more prone to vitamin D deficiency because they have more melanin in their skin, a pigment that helps determine skin color. Melanin helps protect the skin from the sun’s ultraviolet (UV) rays. However, it also reduces the body’s ability to make vitamin D3 from the skin, which can make you prone to deficiency. People with darker skin can benefit from consuming 1,000–2,000 IU (25–50 mcg) of vitamin D daily, especially during winter months.

If you live far from the equator, then you need to get more vitamin D from your diet and supplements. Many experts believe that people in these countries should consume at least 1,000 IU (25 mcg) daily.

People With stomach conditions, where fat is not absorbed as well, are usually deficient t. This is because vitamin D is fat-soluble and it relies on the gut’s ability to absorb fat from the diet. Such conditions include irritable bowel disease (IBD), Crohn’s disease, liver disease and also people who have had bariatric surgery. People with these conditions should have bi or yearly blood tests to see where their levels are and follow directions from their doctor.

Women who are pre, post and menopausal stages are at risk of low vitamin D. The loss of estrogen decrease the activity of the enzyme responsible for activating vitamin D and so declining estrogen levels during the menopausal stages potentially leads to vitamin D deficiency.

The current recommendations suggest consuming 400–800 IU (10–20 mcg) of vitamin D per day. People who need more vitamin D can safely consume 1,000–4,000 IU (25–100 mcg) daily. The maximum dosage of vitamin D that is suggested is 4,000 IU (250 mcg) and studies have show that taking this much will not cause side effects.

If you’re choosing a vitamin D supplement, find one that contains D3 (cholecalciferol). It is better at raising your blood levels of vitamin D.

Cod liver oil: 1 tablespoon contains 1,360 IU (34 mcg) or 227% of the RDA.
Swordfish, cooked: 3 ounces (85 grams) contain 566 IU (14.2 mcg) or 94% of the RDA.
Salmon, cooked: 3 ounces contain 447 IU (11.2 mcg) or 74.5% of the RDA.
Canned tuna, drained: 3 ounces contain 154 IU (3.9 mcg) or 26% of the RDA.
Beef liver, cooked: 3 ounces contain 42 IU (1.1 mcg) or 7% of the RDA.
Egg yolks, large: 1 yolk contains 41 IU (1 mcg) or 7% of the RDA.
Mushrooms, cooked: 1 cup contains 32.8 IU (0.8 mcg) or 5.5% of the RDA.

Remember, a healthier you, is a happier you!

Brought to you by SMART Medical & Rehab Therapy. (301) 585-2225

October 7, 2017 – SMART Med Tip Of The Day – To improve your digestion or when you feel bloated, try Agnisar Kriya yoga.

Even if you feel fine, this is one of the best things you can do for your stomach. Before you eat breakfast, have a glass of warm water with lemon. The lemon will help to cleanse. Not only will this short exercise help to cleanse your system and help digestion but it will also help to flatten your stomach and make your abs stronger. Watch the video below.

Remember, a happier you, is a healthier you.

Brought to you by SMART Medical & Rehab Therapy

(301) 585-2225

October 5, 2017 – SMART Med Tip OF The Day – Follow these tips for your life.

  • If your a busy person, who never has time for themselves, find the time.  Even if it’s 5 minutes, 10 minutes, just do it.  If there is a will there is a way.
    • Meditate for those 5-10 minutes.
    • Go out for  brisk walk.
    • Find a nice tree and read a book.
    • Watch some funny videos on youtube.
    • Draw a picture.  You don’t have to be an artist and you don’t have to show anyone, just draw whatever comes to your mind.
    • Take a nice warm bubble bath with bath salts and essential oils
    • Do something silly.
  • If you are a bit of a procrastinator and want to join a gym or club but are afraid to, check out a meet up group or other social groups in your area.  If you check them out online, most likely you will come across something that peaks your interest.  And remember, what you put off today, you can still do today as long as your still awake.
  • Don’t think the impossible because IM POSSIBLE is what is really says.  If you want something bad enough, you will seek out to find it.  Don’t give up on your dreams, no matter what you think.  Take on that challenge and go for it!  As long as it brings a big positive to your life, go for it!

Remember, a happier you, is a healthier you.

Brought to you by SMART Medical & Rehab Therapy

(301) 585-2225

October 3, 2017 – SMART Med Tip Of The Day – Watch how you sit in front of a computer.

Our job is to get the word out about how important good posture is.  We want to emphasize and help you realize that with a healthy spine, it will make you not only feel better but also look better and younger!  Bad posture over time can have long term and forever effects.  In the computer age that we live in, it’s important to sit properly so you don’t hurt your neck.  Below are some tips of how to sit when working on the computer and there a video as well.   Remember, a healthier you, is a happier you!

  1. Push your hips as far back as they can go in the chair.
  2. Adjust the seat height so your feet are flat on the floor and your knees equal to, or slightly lower than, your hips.
  3. Adjust the back of the chair to a 100°-110° reclined angle.
  4. Adjust the armrests (if fitted) so that your shoulders are relaxed.
  5. Adjust the monitor so that it is at eye level.  This is important, otherwise, you may be hurting your neck.  If you are on a laptop, place a soft desk underneath to raise it up and make sure you are sitting at a 90 degree angle.  Watch the video and you will see what we are talking about.

Brought to you by SMART Medical & Rehab Therapy (301) 585-2225

October 1, 2017 – SMART Med Tip Of The Day – Don’t forget to take your Vitamin C.

It’s pretty much common knowledge that when you come down with a cold, the automatic response is to add some Vitamin D into the mixture of your cold medicines. Rightfully so because it boosts the immune system but did you know it has lots of other benefits and instead of just reaching for it when you have a cold, try taking it on a regular basis. If your one who eats a balanced diet with lots of vitamin C, you are probably already set but the majority of people out there are not.

Vitamin C is great for lowering blood pressure, so in turn your risk for developing heart disease is reduced.

It is also used to treat vasodilation, which causes congestive heart failure, high cholesterol, high blood pressure and angina. Smokers usually have this issue and if you are a smoker, make sure you take vitamin C.

Vitamin C plays a key role in the production of neurotransmitters like norepinephrine, which affects the mood of a person, and they are critical to the proper functioning of the brain.

The decrease of levels of vitamin C in the lens of the human eye has been found to be more prevelent with people who have cataracts. An increase in
Vitamin C increases the blood supple and helps the ocular areas.

Without Vitamin C, your body with get Scurvy. Symptoms include weakening of bones, blood vessels, connective tissues and collagen. Since vitamin C is an antioxidant, it’s required for the formation of collagen. As mentioned above, if you ever wonder why smokers have more wrinkles, now you know.

Vitamin C helps to aid with people with diabets as it helps to process insulin and glucose.

The human body does not make vitamin C so it’s important to get it through food or supplements. Examples of foods with vitamin c are: oranges, grapes. Strawberries, raspberries, cabbages, cauliflower, leafy vegables, red peppers, potatoes, broccoli, chilies, watercress, parsley, Brussels sprouts, cantaloupes, mange tout, and kiwi.

Rember a healthier you, is a happier you!

Brought to you by SMART Medical & Rehab Therapy (301) 585-2225

September 30, 2017 – SMART Med Tip Of The Day – Follow these tips to lose love handles.

You know what they are but how do you get rid of them? Even though you may run a 10 mile marathon, they still want to stay attached to you. Here are some tips to help you shed those unwanted love handles away.

According to Liz Lowe, C.S.C.S., head program designer at Scorch Fitness, a highly intensified interval training gym in Sarasota, Florida, “By focusing on fruits, vegetables, grass-fed meats and eggs, healthy fats and anti-inflammatory roots and herbs, you can create a nutrition plan that will shed your stubborn love handles.”

The number one thing or even fad that people tend to do is completely cut out carbs. You do not want to do this entirely. It’s suggested to rid the bad carbs and leave the good carbs but of course, everything in moderation. Healthy complex carbs like black rice, oats and sweet potatoes keep your metabolism stimulated. Check out the September 25th Smart Med Tips to see what foods help burn fat and speed up your metabolism. Carbs help to provide energy and when your body feels deprived of energy, it goes into starvation mode and burning fat comes to a halt.

Cut out process foods and especially sugars. If you need to use a sweetener of any kind, go with natural stevia, not Splenda. Go organic, it’s the only way to get away from hormones, processed foods, corn syrup and pesticides. All of these things block the natural functions in your body and cause some serious health issues. Do your body a favor and pay a little extra or go find the stores in your area that sell at comparable prices or better. They are there. Seek and you shall find. And you can always order online from online stores with free shipping. They may just surprise you.

Add some spice to your diet. basil, ginger, oregano, and ginger are all great examples of a natural anti-inflammatory, along with having medicinal benefits to boost your immune system and more. Check out our Smart Med Tips to find out more about spices. Aside the benefits, it will help boost your flavor. In addition to adding oil and vinegar to your salad, spice it up. Better yet, go his an international food store and get the fresh spices. Your salads will become your favorite food and you might discover that there is a secret chef inside yourself. And of course, this means to add to all other types of foods that you make. All we can say, is bring out the flavor and you will reap the benefits.

Focus on healthy fats but in moderation. The best fats to go with are found in nuts and seeds, olive and coconut oil, avocados and fatty fishes like Salmon. Studies have shown that eating and taking omega-3’s helps to burn fat.

Water, water, water, flush, flush, flush! Okay, go to the grocery store and pick up a few gallons of purified or spring water. Purified is better because it cleanses but if you like the taste of spring water, better, go for it. When you get home, take a black permanent marker and divide the bottle into 8. Now mark it every two hours from the time you get up until the time you go to bed. Just like in the photo. If you can drink an entire gallon of water every day, you will shed pounds like there is not tomorrow. Your body needs water and so many people lack water. Yes, it needs to be water. Please do not flavor the water because you need to keep it as pure as possible to flush and process the foods that you eat.

Cut out the alcohol. Why do you think there is a beer belly. Hard alcohol can do the same. Plain and simple, until you reach your goal, just cut it out. Drink water or a seltzer water instead. We know peer pressure is there but you can do it, if you really want the love handles to go.

Caffeine is good to boost metabolism but try to keep it to a minimum and if you do drink it, try to drink it black or flavor with a small amount of agave or infuse the coffee beans with vanilla. Hot green tea also is a booster in metabolism but again, keep it to a minimum or just go with the concept of “Everything in moderation!”.

When working out, focus on eating complex carbohydrates before and after. This is the time your body will utilize energy and start to burn fat! If you can, instead of 3 meals a day, split up into 5 or 6. This is a great way to ward off hunger and your less likely to reach for snacks. Don’t skip meals either because this will leave you more hungry wanting more food.

Remember, a healthier you, is a happier you! Let us know how this works for you!

Brought to you by Smart Medical & Rehab Therapy. (301) 585-2225

September 29, 2017 – SMART Med Tip Of the Day – Heed this advice if you have allergies.

Fall has arrived and for some of us, we have allergies to the damp leaves outside or mold. According to Clifford Bassett, MD of the American college of Allergy, Asthma and Immunology, you can minimize fall allergies by skipping certain foods and drinks because your body interprets chemicals in foods the way it would allergens. Beer, liquor and wine contain a histamine that can trigger itching and swelling, so if you have all season allergies, these drinks might make things worse.

Avoid the following food and drinks if you are allergic to the following:

Mold: Anything with yeas such as bread and baked goods, unless the label says yeast free. Fermented foods such as sauerkraut and cider. Foods that tend to get moldy such as cheese, mushrooms and dairy products. wine and beer.

Ragweed: zucchini, honeydew, echinacea, bananas, cantaloupe, watermelon and chamomile tea.

Tree Pollen: Apples, cherries, hazelnuts, pears, peaches, plums almonds and carrots.

Grass: Melons, oranges and tomatoes.

Remember a healthier you, is a happier you.

Brought to you by SMART Medical & Rehab Therapy. (301) 585-2225

September 25, 2017 – SMART Health Tip Of The Day – Try the following tips to speed up your metabolism.

Food is fuel and each time you eat, the enzymes in your body’s cells break down the food and turn it into energy, which keeps your bodies going. As we age, our metabolism slows down. Everyone is completely different and everything is dependent on age, genetics, gender and hormones, so some people will slow down quicker than others. But according to John Berardi, Ph.D., C.S.C.S, author of “The Metabolism Advantage”, you have a huge amount of control on your metabolic rate. By making a few changes in your daily routine, you can make this change. Below are about five things you can do to help boost your metabolism into over drive, so that when facing new few changes a little bit easier for you.

1) Don’t skip breakfast but at the same token, eat healthy. If you don’t, after 5-8 hours of sleeping and not getting food, your body goes into starvation mode and it will start to slowly conserve energy over time, which means fat storage. The heartier your first meal is, the better. An ideal example is an omelet made from one or two eggs with a half cup of mixed pepper and onions. Add to that mix a half cup of steel oats with a quarter cup of berries and a teaspoon of omega-3 fish oil. If you are not one who can ingest a lot in one meal, spread it out with munchies. The idea is to eat the most in the morning and the least the rest of the day. Morning munchies that are slow to digest will leave you feeling fuller longer. Try to mix lean protein with complex carbohydrates and health fats.

In a study published in the American Epidemiology, volunteers who only got 22-55% of their totally calories at breakfast gained only 1.7 lbs on the average over 4 years, while those who skipped breakfast, gained three or more pounds. Another study shows that those who skip breakfast are 4.5 times at risk to becoming obese.

2) Drink your coffee with caffeine and follow it with a cold glass of H20. Yes, you read this correctly. Caffeine stimulates your central nervous system by increasing your heart rate and breathing, according to Dr. Robert Kenefick, Ph.D, a research Physiologist at the U.S. Army Research Institute of Environmental Medicine. Also a study published in the journal of Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16% over those who did not or drank decaf. But with that in mind, chase your hot coffee with a glass of ice cold water. Researchers at the University of Utah found that volunteers who drank 8-12 eight ounce glasses of water per day had a higher metabolic rate than those who did not.

3) As we age, along with a slower metabolism, we lose muscle. Eating protein with ever meal helps maintain lean muscle mass and muscles burn more calories that fat. Eat about 30 grams of protein which is equivalent to four ounces of boneless chicken breast or one cup of low fat cottage cheese.

4) Make some green tea. According to Tammy Lakatos Shames, R.D., author of “Fire Up Your Metabolism: 9 Proven Principles for Burning fat and Losing weigh Forever, green tea is the closest thing to a metabolism potion because it contains a compound called ECGC, which promotes fat burning. In a 12 week study, they found that people who drank 3-5 cups of green tea per day decreased their body weight by 4.6 percent. According to another study, consuming 2-4 cups of green tea a day can torch an extra 50 calories. For maximum effect, let your green tea seep for 3 minutes before drinking it.

5) Bring the dairy on. Our bodies need calcium and calcium helps your body metabolize fat more efficiently by increasing the rate at which it rids fat as waste, according to the University of Copenhagen. If your lactose intolerant, take lactaid and unfortunately, supplements do not have the same effect.

6) Buy organic. No, it’s not too expensive, your looking in the wrong place. Find an international store, check out Aldies or look to order from online. Organics are the way to go and more grocery stores are starting to open their eyes. But more importantly, Pesticides, hormones and processed sugars disrupt your metabolism. Researchers have found that these chemicals found in fat cells were the most susceptible to disruption in the mitochondrial activity and thyroid function, meaning it stalls your metabolism. Here is a great website to get a list of contaminated food to avoid,

7) Seek out heat – Go for the spicy if you can. Capsaicin, which is a compound found in chili peppers literally fires up your metabolism. Eating 1 teaspoon can boost your body’s by 23%, according to a study published in the journal of Nutritional Science and Vitaminology.

8) Get metalized! A large number of people are low or lacking metal vitamins. Women lose iron every month, which throws them into metabolic misery because iron is responsible for carrying oxygen to your muslce. If your levels run, low, your going to tank and your metabolism will sputter. Make sure to stock up on iron fortified beans, cereals, dark leafy greens, bok choy and broccoli.

If this peaked your interest, go to our website or do a google. You are the leader of your own destiny, so take charge and do it right! Just remember, a healthier you, is a happier you.

Brought to you by Smart Medical & Rehab Therapy (301) 585-2225

September 23, 2017 – SMART Med Tip Of The Day – Balance your gut out with pro and pre biotics.

Gut microbiota, other known as bacteria in your gut is responsible for your health.  Any interferences with the microbiota, and lead to some serious health issues.  A great way to improve your gut health is to eat pro-biotic food like yogurt or even sauerkrautm along with pre-biotics foods which support the probiotics and eat plenty of fiber.  Fiber functions as a fuel for the gut bacteria.

Remeber, a healthier you, is a happier you.

Brought to you by SMART Medical & Rehab Therapy.  (301) 585-2225

September 22, 2017 – SMART Med Tip Of The Day – Food for thought, eat nuts.

Nuts are incredibly high in nutrients, loaded with calcium, iron, zinc, magnesium, manganese, copper, vitamin E, Vitamin B and more. Even though, nuts are high in fat, they are loaded with the fats that our bodies need but of course in moderation. About 10-15% of the calories in nuts are not absorbed into the body, which suggest that they can help with weight loss. In one study, almonds, which are also great for helping to reduce your cholesterol, increased weight loss by 62% compared to complex carbohydrates.

Remember, a healthier you, is a happier you!

Brought to you by SMART Medical & Rehab Therapy (301) 585-2225

September 20, 2017 – SMART Med Tip OF The Day – Try the following tips when you feel stress or anxiety.

Stress is a part of everyone’s life, no matter where you are. It’s a challenge to manage, especially when it because deep or it builds up over time. Our emotions have such an impact on our life and in the long run they can affect our overall health. Try the following tips ,even for the smallest types of stress.

  • Identify what is causing your stress and anxiety. Take a step back and write it down and list the reasons why. Sometimes seeing things out visually helps you think more clearly. If you feel like there is nothing you can do, reach out to a relative, close friend or professional to help you.
  • Take time out for you, even if it’s five to ten minutes.
  • Breathing exercises are highly effective for stress situations. If you find that you can’t find the time out for yourself, you do have time to breath. Breathing through your nose, take a deep breath in for 10-15 seconds, then hold it for 10-15 seconds and then with your mouth open, release that breath as hard as you can for 10-15 seconds. Repeat this 3-5 times and you will feel a big difference in your body. Try this in the morning, during stress situations and at night before you go to sleep.
    Turn on some tunes that you love. Music calms the human soul, so if you need to listen to your favorite song on repeat until you feel better.
  • Try some yoga. Stretching and trying to center yourself with yoga does a world of good and you will feel better.
  • Go for a quick walk around the block or a slow walk if you have the time. Try to go where there is some natural beauty so you can enjoy nature or walk a path that you don’t normally go.
  • Go for a drive but go somewhere that is scenic or different. Drive a different way home. Sometimes seeing different patterns that what we are used to wakens are senses and it helps us to focus more clearly.
  •  Eat healthy and make sure to have some energy boosting snacks on hand.
  • Get enough sleep. This is a biggy because stress can definitely make you lose sleep to make matters worse. As mentioned, try the breathing exercises. You can also boil a banana in water with the peel and drink it. See how to do this in our early SMart Med Tips.
  • Exercise! If you are under stress because you are on the go through out the day and don’t have 30 minutes or an hours time to work out, you can still exercise. There are great exercises that you can do in 10 minutes. Jumping jacks, push ups, running in one place and more. Check out our previous Smart Med Tips for more information.
  •  Limit or exclude alcohol. Even thought alcohol can make you forget all your troubles, it’s a downer and it can make you feel worse in the long run.
  • Force yourself to laugh once a day. Think of something funny, look at a funny photo, read some jokes or watch something funny on TV.
  •  Write down all the positive things that you do in life and also write down all the things you love about yourself. If you feel that’s already a given, write down the positives about all the people and pets around you.
  • Turn on some tunes and dance your heart out.
  • Take some type of a local class, whether it be Martial arts, yoga, pottery, drawing, theater, whatever. Do something that is going to get your mind off of your stress and help you focus somewhere else. Do something that you have always wanted to do.  This gives your brain a break and when you are ready to face whatever problem that is causing the stress, you can face it at a different angle and try to deal with the problem or issue at a different point of view.
  • Set goals for yourself. If you don’t know why you feel stressed, then perhaps, sit down and write out some goals. First set short term goals, like what you know you can accomplish within a week. Perhaps go get a massage that you’ve been dreaming of the past 6 months. Then set something up that you can accomplish in months and then a year, two years. Grow your goals and if you need to, write them down on sticky notes and place them in areas where you will be reminded. Accomplishing goals will make you feel better about yourself and help you realize that you have control of your life a lot better than you thought.
  • Do some volunteer work. Doing good deeds is rewarding and it helps us to identify where we are compared to those we are helping. It also makes us feel good.
  •  Stop watching TV all the time. If your one that comes home from work and sits down watching TV until you go to bed, stop it. Try mixing it up by creating a new hobby. Try reading instead or do some of the activities above. If you have a favorite show, record it and watch it later.
  • Don’t go through life and wish that you had done something that passed you by. Live your life and don’t let stress take you over. Identify where you are at with the stress and hit it dead on. And if you need help, don’t be shy and reach out for help. We are all here on this planet to help one another. If one person can’t help, try another or go to a professional. If there is a will, there is a way and remember, a healthier you, is a happier you!

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September 19, 2017 – SMART Med Tip Of The Day – Add a little pumpkin seeds to your diet.

It’s just about fall and Halloween is just around the corner, which means we’ll be seeing pumpkins. Pumpkins are not just for decorating and they happen to have a great number of health benefits. Pumpkins seeds are high in Magnesium, potassium, zinc and Omeg-3 fats, which we posted about yesterday. Pumpkin seeds have an anti-diabetic effect, are great for your heart, they have anti-inflammatory properties and they have tryptophan, which helps aid in sleep. And for those who have pets, ground up pumpkin seeds are great to get rid of worms in dogs and cats. Look it up.

According to the USDA database, one cup of roasted pumpkin seeds stacks up nutrition wise with 11.8 grams of fiber and 11.87 grams of protein. They are packed with potassium, which many of us lack. In fact, the Institute of Medicine in the National Academies of Science recommends that adults consume at least 4,700 mg of potassium every day, which is twice as much as most people get. Our bodies need potassium to help maintain blood pressure, contract muscles, regulate fluids and blood pressure, help reduce bone loss and even prevent recurrent kidney stones.

Pumpkins are also full of antioxidants and it contains numerous forms of vitamin E. There is a diverse mixture of antioxidants that are not widely found in food, so they are extremely unique.

If you are going to carve a pumpkin out this fall, make sure to collect the seeds, dry them out and roast them. Here are some ways to make pumpkin seeds.

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September 18, 2017 – SMART Med Tip Of The Day – Take Omega-3 fatty acids for your health and if you are trying to lose weight, for that too!

Researchers have found that people who take omega-3’s from fish oil are able to lose weight easier. However, not all studies concur. Other studies show that they only work short term.

Omega-3 fatty acids are essential for human health and they have many benefits including helping your skin, depressions, heart disease, high blood pressure, eyes and brain and more.

There are three types of omega 3 fats but the most important ones identified into two groups. Long-chain omega 3 fatty acids consists of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and are mostly found in fish ooil and fatty fish. The other main group consist of Alpha-linolenic acid (ALA), which is the only essential omega-3 fatty acid and it’s found in flax seeds, chia seeds, hemp seeds and walnuts. The oils from these seeds and nuts are the richest. ALA is identified as essential because our bodies cannot produce it, compared to EPA and DHA which your body does produce. Since your body only turns 2-10% of the ALA into EPA and DHA, doctors recommend taking 200-300 mg of EPA and DHA per day, which can be done by eating two portions of fatty fish per week or take a supplement.

So how does fish oil help people lose weight? In various studies, dosages ranging from 300 mg to 1.8grams daily of EPA+DHA showed to be effective in not only weight loss but belly fat los as well. The combination of diet, exercise and omega-3 fatty acid supplementation creates significant results. In a short week 3 week clinical trial, those who combined 2.8 grams daily of omega-3 fatty acid supplementaion (2:1 ration EPA to DHA) with a restricted calorie diet and exercise, lost a greater amount of weight compared to those who took a placebo.

Omega-3 fatty acids have show to suppress appetite and help increase metabolism and fat burning potential. Some studies have shown that it is short term but this may be due to receptors in the body. Often times with many pills that we take, it’s ideal to skip 1-5 days to help the body rest and regenerate it’s receptors so that it can work better with the pill that you are taken.

Even if you do not need to lose weight, Omega-3 fatty acids are important in everyone’s diet as it is loaded with many health benefits as noted above.

Remember a healthier you, is a happier you!

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September 12, 2017 – SMART Med Tip Of The Day – Be on the look out for the new sugar Allulose, the next sweet thing in foods and drinks.

Artificial sweetners have come under fire since recent studies suggest that the consumption of the so called “healthier sugar” actually increase rather than decrease abdominal fat. (Fowler SP, et al. Am J Geriatr Soc. 2015; 63(4): 708–715), and raises risk of cardiovascular disease (Vyas et al. J Am Coll Cardiol. 2014) and diabetes (Fagherazzi et al. AJCN. 2013).

Created in 1994, Allulose has been receiving the latest hype. It’s a naturally occurring sugar found in figs, raisins and jack-fruit. Allulose is a monosaccharide, which is absorbed through the small intestines but not absorbed through the liver, making it mostly calorie free. It has the taste and texture of regular table sugar making it the perfect sweetener. The major claim made by the manufacturers of Allulose is it is ideal for diabetics because it does not trigger blood sugar compared to table sugar and it does not affect insulin response.

However, with almost perfection, there comes a price. Large doses of Allulose can cause havoc and damage to the digestive track and cause diarrhea, gas, bloating and other stomach issues. Recently, artificial sweeteners have been exposed for disrupting gut flora balance, so Allulose won’t be any different and in fact, because of how it does not absorb, it might be worse. In very small doses, Allulose is great for weight loss but if you use more than three tablespoons, it could potentially lead to leptin resistance. Leptin resistance has been observed with chronic consumption of fructose and artificial sweeteners (Shapiro et al. Am J of Phys. 2008; R1370-R1375; Cong et al. PLOS one. 2013; DOI: 10.1371/journal.pone.0070257). If you are leptin resistant, this means that your leptin is high, which means you are fat but your brain cannot see this. In other words, you are always hungry and that is what obesity it, brain starvation. Leptin regulates energy intake and fat storage so that weight is maintained within a relatively narrow range. There is a decrease in body temperature and energy expenditure is suppressed. By contrast, when fat mass increases, so do leptin levels and appetite is suppressed until weight loss occurs.

Allulose is being manufactured by Tate & Lyle, which also makes Splenda and Matsutani. Both companies will be selling to the big guys who make foods and drinks, so be weary of the ingredients in foods in your future. Most likely they will start bragging about it. And for some, rightfully so but for those who indulge, make sure to be very mindful and it may help you understand why you all of a sudden to have stomach issues.  Lastly, Allulose is a sweetener derived from corn.  Tate & Lyle claim that it is non-GMO.  Use your best judgement.

Remember a healthier you, is a happier you!

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September 11, 2017 – SMART Med Tip Of The Day – Try these hamstring stretches to help relieve lower back pain.

Back pain is the largest complaint and contributer to disability worldwide, according to the most recent Global Burden of Disease Study. Anyone who has injured their back most likely will have reoccurances. When there is pain and inflamation for a period of time, the muscles in the surrounding area start to weaken. Whether there are weeks, months or even years that go by, over doing activies can be very easy to do. In other words, you are likely to re-injure that same area. This makes it hard for a person with back issue to exercise. Unless there is extreme injury, just as a slipped disc, below are some helpful hamstring stretching tips to help prevent reocurrences or new lower back injuries.

The hamstrings affect our posture because they run through the back of each thigh and when there is tigntness, it limits the pelvic motion, which in turn causes stress across the lower back, and in turn causing havoc on your posture. Stretching the hamstrings can greatly reduce the stress felt on the lower back.

One of the easiest stretch or the least stressful on your body techniques is to do the towel hamstring stretch. For those who need a little extra help, a handy towel at the gym always comes in handy for many stretches and exercises. For the hamstrings, try lying on the floor and play a towel wrapped behind your foot. Gently or slowly pull your leg up, straightening your leg and holding onto the towel. Do this one leg at a time. See photo below.


Another way of stretching the hamstrings is by sitting in a chair. Less strain is applied to the back, when sitting in a chair. For this hamstring stretch, you will need to chairs facing each other. Sit down with one leg placed onto the chair in front of you. Reach towards the toes one leg at a time. See photo below.


The most common way to stretch your hamstrings is by standing. If you have moderate to severe back pain, it would be suggested to use the towel or chair technique. If it hurts your back too much, don’t do it. For standing hamstring stretches, bend forward at the waist with your arms hanging down and keeping your legs straight. Try to touch your toes but again, don’t over do it. Stop the stretch point when the stretch is felt in the hamstring area. You can also use a stool or chair to help with the stretches.  See photos below.

Doing these stretches on a daily basis, will help strengthen and increase your flexibility, in turn will help lower back pain.

Remember, a healthier you is a happier you.

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September 7, 2017 – SMART Med Tip Of The Day – No time to work out, try the following to help you get into shape.  Sometimes it’s the baby steps that end up with the best results.

When at home – Take a quick 5 minute power walk around your front yard.

Take a short break from your daily chores to do 5-10 jumping jacks. A 150 lb woman can burn off 90 calories in a one 10 minute session.

While cooking dinner, do some standing push ups against the counters or the wall.

If your waiting on someone else, for example if you are picking someone up, get out of your car and walk around the block a few times.

When watching TV, instead of using the remote, get up and change the channel the old fashion way.

While watching TV, do leg exercise and lift small weights while watching your favorite shows.

During a commercial, jog in one spot. A 150 lb woman can lose 45 calories in 5 minutes.

For those who want to try a 10 minute boot camp work out, watch the following video. If there is a will there is a way. It’s all about what you want for yourself and your health. You’ve only got one body, so make the best of it. Just remember, a healthier you, is a happier you!

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September 6, 2017 – SMART Med Tip Of The Day – Eat and drink for your age range.

As we age, our bodies utilize and use nutrients differently compared to when we were teenagers.  As we enter into adulthood, life happens, we get busy, create families, stress increases, we lose motivation and the list goes on.  As we age, our bodies change and it’s completely normal.  More importantly, our hormone levels change and not just the sex hormones.  Our hormones are big players in balancing our endocrine system, which helps to control blood sugar and metabolism.  Our goal for an end result is to be healthy.  If your late in the game of health, it’s not too late.

Below are some very helpful tips to follow for your age category. Take a good look to see what you are doing right and what else you could be doing and don’t put off til tomorrow what you can do today.  Remember, a healthier you is a happier you!

Your 20s: Building and exploring
Your 30s: Finding your groove
Your 40s: Still going strong
Your 50s: Refocusing and renewing
Your 60s: Second wind
Your 70s: Making a contribution

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September 5, 2017 – SMART Med Tip Of The Day – Exercise when you are tired but not when your exhausted!

The last thing you may want to do after a long work day or when you just wake up, is to work out. It can be hard to get motivated but as soon as you start moving, let your body do what it’s meant to do. According to a study published in “Medicine and Science in Sports and Exercise”, everything we do uses oxygen. We breath in oxygen because it burns the fuel in our cells to produce energy.

But don’t push your body to do something it’s can’t.  Below are some guidelines to follow but don’t use some of them as excuses because you would only be cheating yourself.

If you got seven to eight hours of sleep the night before… You’re good to hit the gym, says Fable. Seven to nine hours of sleep is what most adults need, according to the National Sleep Foundation.

If you’ve been sleeping less than six hours most nights that week… It’s time to rethink your schedule, recommends Baron. See where you can cut corners to be more efficient: Head to bed 15 minutes earlier or shave 10 minutes off your morning routine to get a bit more sleep. If you’re not a morning person, consider a lunch break or an after work gym time. (Try this Insanely Effective 15-Minute Workout when you’re crunched for time.)

If you were up all night… Definitely skip the a.m. sweat session, says Fable. Not only do you need the sleep, but your coordination will be affected, making exercise potentially more dangerous. Your ratings of perceived exertion will also make exercise feel harder than it is, she warns. Even if you’re working out at the same intensity as you usually do, sleep deprivation can mess with your mental performance, according to research in the journal Sports Medicine.

 If you’ve only worked out once that week (and it’s Friday)… If you’re aiming for three to four workouts per week, it’s time to move, says Baron. Just 40 minutes of moderate to vigorous exercise three times per week can lower your risk for heart attack and stroke, says the American Heart Association. So don’t hit snooze!

If you’ve been consistently killing it at the gym that week… Skip your workout, advises Fable. Everyone deserves a day off and your body needs sleep to repair after heavy workouts. Rest days allow for protein synthesis, which is crucial for building muscle, according to a study in the Journal of Strength and Conditioning Research.

If you’re sore… Sleep in and take a day off. Over training can cause a decrease in sleep quality and duration, says Baron.

You will function better mentally. Fatigue along with mood and depression can improve dramatically after 20-30 minutes of exercise.  Just remember, a healthier you, makes a happier you!

August 29, 2017 – SMART Med Tip Of The Day – Always have Colloidal Silver on hand.

Fall and winter are just around the corner and that usually means cold and flu season. It would greatly benefit you and your family to buy a bottle of Colloidal Silver to have on hand. Just like Zinc, your body has Silver which helps to build up it’s immune system. When we get sick, that silver gets depleted and if we add it back in, it helps us to bounce back and our immune systems kick in to work naturally against viruses, bacterial and fungal infections. If you are one who suffers from sinus infections and even asthma, colloidal silver can help you. For those with asthma, of course consult your physician but basically, it can be added into a nebulizer to help with breathing. Colloidal silver is also great for skin as it used to treat scrapes and burns and also skin issues like ring worm, psoriasis and eczema. It’s also been used to treat antibiotic resistant superbugs, pink eye, pneumonia and more. If you are traveling on a plane, take colloidal silver, so you don’t catch a cold. Or if you start feeling the signs of a cold or flu, take it, so that it builds up your immune system to fight back. Your body has the ability to defend itself.

According to a report that was written by Richard Davies and Samuel Etris from 1996, there are three primary way that colloidal silver can help heal the body:

Catalytic Oxidation: Silver naturally holds onto oxygen molecules, which readily react with the sulfhydral (H) groups that surround bacterial and viruses. In turn, this helps block the life-preserving cellular process known as cellular respiration, which is defined as “the set of metabolic reactions and processes that take place in the cells of organisms to convert biochemical energy from nutrients into adenosine triphosphate (ATP), and then release waste products.” (4) Reaction with Bacterial Cell Membranes: Silver ions can attach to bacteria cell membranes directly and produce the same respiration-blocking effect.  Binding with DNA: Shown to literally enter bacteria DNA, up to 12% of silver has been detected in Pseudomonas aeruginosa. According to one source, “While it remains unclear exactly how the silver binds to the DNA without destroying the hydrogen bonds holding the lattice together, it nevertheless prevents the DNA from unwinding, an essential step for cellular replication to occur.” (5)

Prior to using antibiotics, people were using colloidal silver but at the time they had not mastered the process to make it. Today, they have done so. Prior to that, if made incorrectly and taking too much, people’s skin would turn blue. This actually did happen. But again, as years went on, people learned but they used it because it worked better than anything else. Of course you don’t want to drink it all the time but every so often when you are feeling run down, it would be ideal and it will benefit you to prevent from getting sick, along with helping other ailments. Don’t take our word for it, research it yourself and buy a small bottle and try it out. Best of all, there is no taste to it. Your body will thank you and when you don’t get sick or you heal up better, you will be thanking it.

Remember a healthier you, is a happier you!

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August 28, 2017 – SMART Med Tip Of The Day – Keep mosquitoes away by planting or using the plants below.

Fall is among us and for many of us the hot and warm temperatures are starting to say good bye. As the temperature drops, you would think that mosquitoes would disappear as well but unfortunately, they do not. These pesky guys will stick around until the first front shows up. From that terrible buzz near your ear when you’re trying to sleep, to the itchy, swollen bumps they leave after biting you. If you did not already know, it’s just the females mosquitoes who bite us. Male mosquitoes prefer to feed on nectar. Mosquitoes can also pose a health risk, where they can transmit diseases through their bite, like malaria, West Nile and more. In fact, mosquitoes are responsible for more human deaths than all the wars in our history combined.

To help keep mosquitoes out of your yard, perhaps try planting some of the plants below:

1) Lemon thyme is a great seasoning but the plant is excellent for controlling a mosquito population. Its small, fragrant foliage contains one or more phyto-chemicals that alone or in combination can repel mosquitoes. This adaptable herbaceous perennial tolerates drought and air pollution. It can also thrive in dry or shallow, rocky soil. In the landscape, insert lemon thyme in your herb garden, your rock garden or at the front of a border.

2) Lemon Verbena has a lovely light citrus scent and can be added to tea for it’s soothing effects and wonderful flavor, as well it aids in digestion. It can be planted into the ground or into a deep pot. Make sure it gets a good supply of water and sunlight.

3) Lavender is used often for it’s aromatic therapy effects and soothing properties. Mosquitoes can’t stand the scent of lavender and it is a great repellent against them.

4) Cloves have a aromatic smell from the flower buds of the Syzyfium aromaticum plant. Plant it around your yard and mosquitoes will stray far enough away.

5) Rosemary has a divine scent to us humans but to mosquitoes, they will stay far, far away. Plant it around in your yard and you’ll have some nice rosemary herbs for many dishes that you make. Rosemary also has a number of medicinal properties, so it’s a win win situation.

6) Mint has powerful mosquito repellent properties. Mint can be planted around the yard but needs sunlight and plenty of water to grow. Also if you plant around your yard, it can take over weaker plants, so sometimes it best to plant into pots and that way you can move them around as needed for the sun and also to repel around where you are.

7) Cadaga Trees are natural repellent for mosquitoes, which can’t stand their scent.

8) Citronella plants are extremely good for repelling mosquitoes. Hence citronella candles.

Remember a healthier you, is a happier you!

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August 25, 2017 – SMART Med Tip Of The Day – Take the apple challenge if your looking to lose weight.

Eat a whole apple before your next 3 meals. Eating an apple changes the flora in your gut to behave more like that of a lean person because it will help keep you feeling full and satisfied. In fact, eating an apple before mealtime can lower your intake of calories during the day as much as 15%. Apples contain a special fat burning fiber called pectin, which will help you stop snacking.

If you’re adventurous and you follow the apple challenge for 1 to 2 weeks in a row, you’ll likely lose a pound or two. Many people add an apple or a pear to each meal as their first step on their Full Plate weight loss journey.

Remember a healthier you, is a happier you!

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August 23, 2017 – SMART Med Tip Of The Day – How you can get rid of unwanted belly fat.

Do you have unwanted belly fat that just seems to not want to go away? This is called Visceral fat, which is found inside your abdominal cavity and it wraps around your internal organs. Its hard to calculate how much you have but if you are protruding and your large and in charge, it’s probably too much. Too much visceral fat can lead to serious health problems like high cholesterol, high blood pressure, heart disease, diabetes and even cancer. These issues will stem from the inflammatory hormones (IL-6, IL-1β, PAI-I and TNF-α),produced by visceral fat. So what is a person with a bigger belly than they would like to have, to do? The following steps can help you along the way but before you start, check out our last Smart Med Tip of the day about watching your carbs, so you can clearly understand where this is going and how carbohydrates are processed in your body.

Every single person is going to respond differently to the steps below because of our chemical and physical make up. Some will lose weight easier than others, while some won’t seem to drop until they reach a threshold. That’s when a number of you give up. sometimes its a matter of just trying out different things or trying something that you have not. The main thing is to be focused and to want it bad enough. If there is no desire, it just won’t happen. Just remember, you only have one body in this lifetime, so why not make it the best you can?

Try a low carb diet – A number of people will go on no carb diets but if you do that, we recommend, short term, like one day a week or every other week, if you going hard core. Your body needs carbs but not the bad ones. As mentioned see the last Smart Med Tip of the day about watching your carbs. Studies show that one of the best ways to lose belly fat or visceral fat is by going on a healthy low carb diet. In an 8 week study, which included overweight men and women, scientist found that those who followed a low carb diet, lost 10% more visceral fat and 4.4% more fat than those who were on a low fat diet.

Many may be aware or have seen the word “ketosis” when it comes to diabetic and weight loss diets. Ketosis is a normal metabolic process that your body does to keep it working. When it does not have enough carbohydrates from food for your cells for energy, it starts to burn fat instead, in turn, it creates ketones. For people with uncontrolled diabetes, ketosis is a sign of not using enough insulin. It can become dangerous if ketones build up. High levels can lead to dehydration and changes in blood chemical balance. When going on ketogenic diets like Adkins or Paleo, it’s not a bad idea to buy a ketone test kit to keep track, especially if your diabetic. A ketogenic diet can drastically reduce carb intake and burn the fat you want to burn. Another study showed 28 overweight and obese adults who followed a ketogenic diet, lost more belly fat and did so eating 300 more calories a day then those who were on low fat diets.

With any diet, it’s important to flush your body with lots of pure water and to exercise. The combination of all will give you the best overall results.

Remember a healthier you, is a happier you!

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August 18, 2017 – Smart Med Tip Of The Day – Watch and count your carbs.

What do carbohydrates do you for your body anyway? Carbohydrates provide nutrients for the good bacteria in our intestines, which help us to digest our foods. At the same token, they also protect our muscles because carbohydrates are the first source of energy for our bodies. Without it, our muscles would dwindle down. Our brain and red blood cells rely on the plentiful glucose in carbohydrates. With both factors being said, the body releases insulin, which pulls available nutrients from the blood and puts into to work with Amino acids for muscle recovery or fat storage if there is excess calories.

There are a number of people who go on carb free diets. This is not a bad thing but it really should be temporary. Depending on your circumstances, it’s not a bad way to start losing fat but because it could be a fad thing or your body starts craving carbs, perhaps it best to start limiting your intake. The National Academy of Medicine sets the minimum recommended dietary allowance of carbohydrates at 130 grams per day. The maximum, according to Mayo Clinic is 325 grams. The 130 gram minimum is the amount of carbohydrates that is enough to provide enough glucose for the brain and red blood cells from carbohydrates.

So, if you are trying to slim down or lose a good bit of weight, take a step back and start reading your labels and write down what you are eating. Counting calories is becoming yet again popular, so why not add everything else, so you maximize your benefits. You only have one body, so make the best of it.

What are the differences between good carbs and bad carbs? Any foods that are refined and processed will strip away many benefits vitamin B and fiber. The good carbs will absorb slower into our systems, which in turn will help avoid spikes in blood sugars, which in turn help keep down the cravings for more, according to researchers, such as those at Yale University. An unhealthy carbohydrate diet leads to high caloric intake, which can increase your chances of developing type 2 diabetes.

Examples of bad carbohydrates are any baked goods made with refined white flour such as pretzels, pizza, white bread and cakes. During the refining process, the grains are stripped of important nutrients. Other examples are foods and drinks containing corn syrup, which is found in soda and juices. You can also add potato chips to the list. It’s okay to indulge every so often but think before you leap, your body will thank you in the long run.

So, what about the good carbs? Anything whole grain is going to be a good carb. Whole grain pasta, whole wheat bread, not just wheat bread, whole rye, whole grain barley. These food are rich in vitamins, minerals, fiber and phytonutrients, which are ideal for your overall health. As mentioned, they also process slower so that your blood levels will not peak to give you the craving for more, which the bad carbs do.

The ideal time to indulge in your maximum allowed amount of carbohydrates is in the morning because you have not eaten for 5-8 hours and cortisol levels are elevated. Your also more likely to be able to burn more calories this way as well as you get your body moving. So in other words, plan your diet with the highest amount of carbs for the morning and then lower the amount towards the end of the day. So at dinner time, go with a protein and veggies, rather than a whole grain or pasta. Another important time to consume carbs is 1 to 1/2 hours before exercising. Even though pre-exercise carbohydrates suppress during exercise, fats will still be metabolized during exercise and in turn the caloric surplus helps you to become leaner but this happens only if you watch your glycemic index or carbs.

1 cup Long grain brown rice = 52 grams of carbs (more fiber)
1 cup of white rice = 53 grams of carbs (Less nutrients and more likely to make you keep eating)
1 cup of wild rice = 35 grams of carbs (nutritionally Ideal choice)
1 cup of black rice – 34 grams (nutritionally Ideal choice, high in iron)
1 cup of red rice – 45 grams (nutritionally Ideal choice, high in iron)

Remember a healthier you, is a happier you!

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August 17, 2017 – Smart Med Tip Of The Day – Try adding Amaranth grains to your diet.

One of the most ancient forms of cultivated foods used by the Aztecs over 8,000 years ago, amaranth grains remains incredibly important to human health. You probably won’t find Amaranth in your local grocery store but you will probably find it at your local health food store or online. It is not widely known but the demand for this nutrient packed grain is growing. Although it is more commonly used in Mexico, Central America and parts of India, it’s it widely grown in the United States.

Some of the most amazing benefits that you will gain from eating amaranth grains is boosting your immune system, increasing the ability to spur growth and development, strengthen bones, optimize digestion, lower appetite, which can lead to weight loss, keeps hair looking healthy and young, increases circulation and protects your heart.

Amaranth must never eaten raw and must be boiled to eliminate oxalates and nitrates. In doing so, this brings about the valuable antioxidant, phenolic compounds, vitamines, mineral and fiber that benefit your health tremendously. Amaranth has been used for thousands of years and there is a reason for that.

Amaranth flour can be used in place of traditional flour sources and by doing so you will provide yourself with a much richer source of vitamins, minerals, proteins, amino acids and other grains. You are better off making it yourself because the cost to buy a loaf a amarath bread will astound you. The flour is a lot cheaper and you can get more out of it. Below is a link for some amazing amaranth recipes.

For those who are vegan,vegetarian, etc., those who lack protein and those who want extra protein for physical work outs will want add amaranth to their diets. Out of any grain out there, amaranth has the largest quantities of Lysine, an essential amino acid, thus making amaranth a complete protein. Our bodies need amino acids to help optimize metabolism and ensure proper growth and development.

For those with celiac disease, amaranth grain is gluten free. Because of processed food, hormones, corn syrup and pesticides added to every day foods, it is predicted that in the coming years, more people will suffer from celiac disease.

Remember a healthier you, is a happier you!

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August 15, 2017 – SMART Med Tip Of The Day – Fall is coming and some of you may be allergic to the mold in leaves and other allergens. Try the following below to help heal what ales you.

If you catching the end of a summer cold or are starting to get congested because of the rain and perhaps changing of leaves, then the below remedies may be good for you. Of course it just as easy to go to the store but why not try something more natural that won’t make you have drowsy side effects or keep you awake all night? Or if your diabetic or have high blood pressure, this might be a safer way to go, but of course, consult your doctor first. First of all, if you are sneezing, you will need an antihistamine. Some great all natural antihistamines are Eldeberry, Eyebright, Ginkgo and Jewlweed. If you start sneezing and then it turns into muscus, this is where you want to make the following remedy below and keep it on hand.

The following ingredients have Cayenne pepper, honey and ginger which are all natural expectorants, meaning they help to loosen things up. Cayenne also works as a decongestant because of the natural chemical it holds, capsaicin and this helps to relieve swelling and inflammation which may narrow the nasal passages. Apple cider vinegar helps to thin out the mucus, making it easier to drain the congestion. Lemon juice add that extra vitamin C and helps with the immune system. You can also replace or add orange juice but keep the dosage the same.

3 tablespoons of local raw honey
1/4 cup of lemon juice
1/4 cup of apple cider vinegar
1/2 tsp ginger powder
1/2 cayenne pepper

Mix the apple cider vinegar with lemon juice into a pan and bring to a simmer. Stir in the remainder and pour contents into a sealed lock jar and store in a cool and dry place. For adult take 1 to 2 tablespoons as needed.

Remember a healthier you, is a happier you!

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August 14, 2017 – SMART Med Tip Of The Day – When it comes to your health, here are some signs you should look out for and what to do.

A number of people often ignore signs or symptoms that their bodies are trying to tell them. Women are more prone to pay attention to these signs more than men. Sometimes, ignoring what the body is telling us can put you into the hospital because we waited too later. Try not to be that person. Again, sometimes it could be nothing while other times, it could be something. So pay attention and at the very least, pick up the phone and call your doctors office and just ask.

1) Blurred Vision – If you are finding yourself unable to read road signs well from a normal distance or your not recognizing people right off the bat, you may have developed nearsightedness or astigmatism. It’s so important to see the eye doctor at least once a year, so they can track the life of your eyes. Each time, they go, it’s a map of your vision and your eye doctor can predict the health of your eyes. Genetic factors that you may not be aware of, can place you to be a candidate of glaucoma, retinal detachment and cataract. If you start to see flashes of light, blobs or dots, call you eye doctor right away.

2) Peeling skin – If your skin starts peeling all of a sudden and it’s not due to sunburn, it most likely means that your lacking vitamins. If the peeling is accompanied by an itch, there could be a fungal infection or some type of eczema going on. Call your dermatologist or doctor to get advice and don’t let it get worse. If the skin is just peeling with no itch, take a good look at your diet, get some vitamins and Morenga and drinks lot of water.

3) Dark circles under your eyes – If you are getting less than 7 hours a sleep every night, you might be seeing dark circles under your eye. If you are sleeping 7-8 hours and you still have dark circles under your eyes, it could mean something different like anemia, which happens when your body does not produce enough red blood cells. Give your doctor’s office a call and let them know so they can get you in to get blood work done. It’s better to be safe than sorry.

4) Stomach issues – If your stomach is growling more than you’d like it to and it’s accompanied by pain, bloating or diarrhea, let your doctor know because this may indicate the presence of an underlying gastrointestinal disorder. If you notice changes in your bowel movements, change in the stool consistency, blood in the stool with abdominal discomfort, get checked right away. These are signs of colon cancer but it does not mean that you have it. Make an appointment with your doctor or gastrointestinal doctor to make sure. It’s always better to be safe than sorry.

5) Changes in color on your fingers and/or toes – Have you noticed that your fingers or toes are turning colors often, maybe red or blue. Are they also feeling cold or numb? These are signs of Reynaud’s syndrome, which is a condition where low temperature causes spasms in the blood vessels, causing changes in color on your fingers. There are different degrees of Reynaud’s, Secondary Reynaud’s syndrome can start to occur after 40. If you start noticing changes, fill your doctor in.

6) Twitching eyelids – Most of us have had twitching eyelids here and there through our lives. Most of the time, it just means that we’ve been overworking our eye, maybe being on the computer too long, watching TV, reading, whatever. The best thing to do it so wash your eyes with cotton pads or a wash cloth soaked in cold water. If the twitching does not go away and the cold water has not solved it, there could be an issue with your nervous system and hence, probably a good idea to giver your doctor a call, so you can get checked.

7) Ringing in your ears – It’s not unusual for many of us to hear occasional ringing in our ears. If you go to a loud concert and there is ringing in your ears, that is quite normal. To do this a lot, is not a good thing. Our ear drums can take so much and the more that you are exposed to loud sounds, the more likely loss of hearing will happen as you age, especially if genetics are involved. IF you have constant ringing in the ears that does not go away, there could be some health related issue going on and it’s important to get that checked out as soon as possible.

8) Partial loss of smell- As we age, it can normal to lose some of your senses, including smell, due to damage to the nervous system. But if your fairly young and have started to notice the lose of smell, go to your doctor right away. This could be the sign of a viral infection or a bad cold.

9) Moles and skin changes – If you notice any new spots or moles on your body or moles that have changed size or colors, give your dermatologist a call right away.  Everyone should see a Dermatologist once a year.

10) Back issues – Don’t ignore constant back pain.  Go to your doctor, PT or local Chiropractor.  Going to your local chiropractor once a year for a check up is ideal and they can let you know how your spine is doing as you age.  Chiropractics have come a long way and you may not need to be adjusted or cracked. You may just need an acupressure manipulation or some form of exercises. Or you may be perfectly fine.  Everyone one is different and everyone has different circumstances.  As we age, our spines start to deteriorate and its unavoidable.  Just as an eye doctor can track and map your eyes through your life, so can a chiropractor with your spine.  He or she can and will prevent injury for you in the long run, aside helping you look younger.  Food for thought.

Remember a healthier you, is a happier you!

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August 13, 2017 – SMART Med Tip Of The Day – Don’t forget brain foods for your children and yourself.

We all want our children to grow up healthy and smart. We mostly focus on the growing body but it’s not a bad idea to also focus on the growing brain. While our child’s brains are rapidly changing and growing, it requires getting the right nutrients to ensure the right amount of levels of focus and cognitive development. At the same token, it also can help you to stay focused. Below are some food to help them and you along the way.

1) Oatmeal contributes to brain longevity as well as helping learning and behavior. Don’t go for the sugary stuff, if you can avoid it. Kids who eat sugary food will spike their blood sugar,which peaks energy but they will quickly crash and burn. Aside, the contrasting of health benefits. We can’t emphasize how much pure foods are important and in this day and age, there are too many sugar and processed foods to counter act the affects of one’s health. They are too readily available at our stores. Stop and read the labels. Yes, they taste good but you are doing your child and yourself a huge disfavor. Instead, buy the cheaper stuff, the original oatmeal with not flavor and add whatever taste you want with fresh fruit, honey, cinnamon, you name it. Save your health and your pockets and add healthy protein and fiber into theirs and your diet. If you add cinnamon, it’s adds a little extra protection to the brain cells. Oatmeal is a form of soluble fiber and it has low-density lipoprotein, which reduces the absorption of cholesterol in the bloodstream which can lead to brain damage similar to Alzheimer’s disease. Because o f the cognitive fighting properties, you will never go wrong with oatmeal.

2) Eggs – Because of the protein content and carbohydrates, eggs will help a child concentrate. The yellow yolk is rich in choline a Vitamin B like nutrient. Your brain will utilize the choline to make acetylcholine, a neurotransmitter which is important for helping to maintain memory and communication among brain cells.

3) Greek Yogurt contains more protein than any other yogurt. Its ideal to keep brain cells in good form and to send and receive messages, just like we mentioned with the eggs. Yogurt is also good for the gut to help process foods and nutrients and science has prevent that there is a brain-gut connection. Greek yogurt can also be more expensive, so go with the store brand plain and add whatever flavor you desire with fresh fruit, jam, cinnamon, honey, you name it. Get creative for you and your child’s health. And who knows, in the long run, your child will remember how special it was too and will want to do the same when they get older.

4) Nuts and seeds are loaded with nutrients and carry fatty acids, vitamins and minerals. They will not only help your thought process but will boost your mood and help your central nervous system that of course helps your brain and vice versa. Sunflower seeds are great because they are low in calories, but high in vitamin E, folate and selenium.

5) Greens – You can’t forget your veggies but try getting your kid to eat it might be tricky. Greens like spinach or even zucchini are ideal in sneaking into pasta dishes like spaghetti or lasagna. Or add to a yummy smoothie with fruit. Get creative. Filled with antioxidants and other nutrients, green vegetables help to foster the growth of new brain cells.

6) Fish is a great source of Vitamin D and Omega-3 fatty acids which happen to protect the brain from mental decline and loss of memory. Salmon, tuna and sardines are a great way to ensure your child is feeding their brain.

7) Apples and Plums – Also filled with antioxidants to help prevent mental decline, apples and plums satisfy the sweet tooth that kids may have and provide them with enough nutrients for their growing brains. Most of the nutrients come from the skin, so make sure to buy with no pesticides and wash well before you child ingests.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

August 11, 2017 – Smart Med Tip Of The Day – Don’t overlook and pass by Epsom Salt.

Magnesium is the second most abundant element in our bodies and it is the fourth most positively charges ion in the body. It plays an important role in organizing many of our body functions like muscle control, energy production and impulses, as well to help regulate over 325 enzymes. According to the Academy of Science America’s deficiency in Magnesium accounts for the high rates of heart disease, stroke, osteoporosis, arthritis, digestive disorder, stress, chronic fatigue and more.

Sulfates are not easily absorbed through food but they are great absorbed through the skin. Magnesium sulfate or Epsom salt is an ideal way to rid your body of toxins and reduce inflammation. It helps to flush the toxins and heavy metals from the cells easing muscle pain and helping your body eliminate harmful substances.

Epsom salts are great for helping to lower blood pressure and improve circulation. Research shows that raising magnesium levels promotes a healthy heart which improves circulation and blood pressure. Magnesium is also necessary to sustain calcium levels and it helps to improve the capacity to use insulin.

Because it reduces inflammation, Epson salts are ideal for soaking your skin to help relieve muscular pains, muscle stiffness, strains and sprains.

Epsom salt replenishes the levels of magnesium where Stress drains the body of and increases the levels of adrenaline. Magnesium added helps to produce serotonin, a mood elevating chemical to help create a feeling of calmness and relaxation. Studies have also showed the the production of ATP (adenosine triphosphate) helps to increase energy levels.

There are many other benefits to Epson salt, so don’t overlook it and pass it by. In fact, take a nice bath with Epson salt and add your favorite smelling oil and enjoy!

Remember a healthier you, is a happier you!

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August 10, 2017 – SMART Med Tip OF The Day – Save your spine from aggravation from following the advice below.

How well do you treat your back when it comes to household chores? Cleaning the house, mowing the lawn, washing your car and even shopping can put a toll on your spine. If you already have back issues, you probably know how to take precautions. For those over thirty or forty years old, your spine starts to degenerate. It’s part of life. The sponges in between our vertebrae take a beating for the most part but they don’t resist like they do when you are young. So, it’s important to know your body, listen to it and take every precaution from hurting yourself.

Shopping – If you do the shopping for your family, you know it’s a basic but pretty good workout with burning 90 calories an hour pushing the shopping cart to hauling groceries up the stairs burning up to 400 calories per hour. Light loads will always help you avoid a hurt back but if lifting heavy bags, make sure to bend at the knee and make sure to listen to your body of what works for you. If you know that your going to be shopping for a lot of items and will be carrying heavy bags into your house, it’s a good idea to stretch ahead of time.

Laundry – You will burn just over one calorie per minute while hauling clothes to and from the laundry room, folding and hanging them up. When it comes to your back, the key is about proper lifting. You want to avoid any sudden jerks or awkward twisting movements and always, always, always, when lifting, bend your knees. Also, always, always, always, listen to your body. If it hurts, stop and try another way.

Yard work – You will burn 100 calories in as little as 20 minutes by moving your lawn and more than 300 calories in an hour. No one normally thinks to do this but try to stretch out before you do mow the lawn with a push mower. With gardening tasks such as edging, weeding and pruning, as well as raking, you will burn as much as 300 calories per hour. Focus on using your legs and armpit muscles and when you start feeling tired, take a break. Stand and stretch every few minutes and don’t twist side to side. Make sure not to stand and bend over, it’s more ideal just to sit on the ground or kneel.

Sweeping, mopping and vacuuming – You can burn as much as 50 calories every 15 to 30 minutes. Because sweeping, mopping and vacuuming means reaching down to the floor, it is highly recommended to stretch before you do these things. Warm up those muscles, so that when you do reach down, you will lesson any damage or pain. And remember, listen to your body. If it hurts, don’t do it.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

August 9, 2017 – SMART Med Tip Of The Day – Drink at least 8 glasses of water a day

Our bodies need water and many of us don’t drink enough. A number of us are looking for that taste but if we pass up drinking it, we can end up with a number of health related issues, due to hydration. Not only is it important to drink eight glasses of water per day but it’s also important to drink clean water. Unless you have a purification system in your house or you test your well water regularly, it is not recommended to drink your tap water. Water purification systems like Britta, take out most of the impurities, so they are at least good to use or if that is all you have, use it. If your one who buys bottle water, make sure you are recyling or reusing your water bottles. There are a number of stores where you can refill up a gallon for purifed water for less than fifty cents. Either way, be smart and give your body only the best.

The following could be signs of dehydration.

1) High blood pressure. Sure, it could be genetics, weight and your diet but it can also be lack of water. Blood makes up 92 percent water when the body is fully hydrated. When you become dehydrated, blood becomes thicker causing a resistance for blood flow, which causes an elevation in blood pressure and even a higher risk for clotting.

2) High Cholesterol. Again, genetic, diet, weight can all be part of the issue but again, being dehydrated can also contribute to it. When the body is dehydrated, it produces more cholesterol to prevent loss of water in the cells. So, as your body gets into defending mode from lack of water to protect yourcells, the cholesterol spikes up.

3) Digestive issues – One of the most stressful digestive disorders is constipation and that usually is a sign of lack of water. Your body needs water to flush your food through. If it doesn’t get enough food, waste moves through the small intestines slower or not at all. The end results is painful cramping int eh lower abdomin area and constipation. Also one thing to note, if you are a person who drinks purified water without the minerals, make sure to get your minerals from elsewhere because those minerals help to move things along as well and help to prevent issues such as gastritis, acid reflux and other stomach issues.

4) Stiffness and joint pain – Our joints and cartilege are the catalyst for padding in our body. They are composed of mostly water, so when you get dehydrated, the cartilage and joints weaken, making it hard to move freely and also making you more prone to injury. With injury to the joint and cartilage, you may also have a slower time healing.

5) Fatigue – Are you tired after a full night’s sleep? While your sleeping, your body is at work taking up the remaining water in your system to work digestion, cell repair and more. Before bed and after waking up, it’s important to ddrink at least two cups of water to ensure you are well hydrated.

6) Allergies and asthma – When you are dehydrated, the histamine production in your body increases, therefore causing worse allergy symptoms. For Asthma, when you lack water, the body restricts the airway in order to conserve water and it keeps it from exiting the body. Water is fuel for our body to function. Keep that in mind.

7) Kidney and bladder issues – Lack of water, triggers the accumulation of acid waster and toxins, which create an environment that bacteria thrive on. In turn, the results end up being bladder infections and kidney issues.

8) Weight gain – There are lots of reasons why you may be over weight but if you are not properly hydrated, the cells in your body cry out for help and the answer to your brain will be something to eat when you really need water to hydrate and flush your system out. Your car cannot work without gasoline or oil. If there is not enough, it stops working. The same hold true with part of your body, like your cells and metabolism. Drink at least eight glasses of water a day.

9) Skin issues – If you suffer from skin issues such as eczema, rashes, dandriff or dry skin, you most likely need to drink more water. Like your other organs, your skin needs water too. Your body works to eliminate toxins through the skin and if you are dehydrated, it cannot. Being dehydrated can also lead to premature aging and discoloration of the skin. Stop paying so much money on skin care and trying drinking eight glasses of water a day.

Remember a healthier you, is a happier you!

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August 8, 2017 – SMART Med Tip Of The Day – Get to know your gut.

Your stomach’s role is not only important for nutrition but it also is key to helping your metabolism, immune system, mood, balance bacteria, detoxify and more. Researchers have found that there is a strong communication network with the brain. Gastrointestinal discomfort can affect your life dramatically and reduce your quality of life. Stomach issues are so prevalent these days and most of us have had some type of issues. One main concern for managing heartburn. There are lots of drug store remedies to bandage the issue, from antacids to proton pump inhibitors but when taking them, they are reducing the ability absorb important nutrients such as calcium and iron, that rely on stomach acidity, let alone digest protein.

When you address digestive issues, if you can try a more natural or holistic approach. Educating yourself about your body and what is happening is key, so you can be mindful about what is going on. The key to a healthy functioning digestive system is insoluble fiber and lots of water. Insoluble fiber is found in whole grains breads, fruit skins and dark green leafy vegetables. Soluble fiber plays a different role where helps to address cholesterol, blood sugar and intestinal acidity. Beans, oat bran, flax, psyllium and barley are all examples of soluble fiber. They also act as pre-biotics, which help to work with probiotics to help produce a happy gut. Probiotics foods include yogurt, kefir and kimchee.

There are some healthy digestive enzymes and supplements that can aid with the break down of food and digestion, such as alpha-galactosidase, protease and amylase. It’s ideal to start small and see how your body works. Everyone is different.

Having digestive issues can completely affect your overall health, so re-look at what your eating and research for yourself to see what is best for you.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

August 7, 2017 – SMART Med Tip OF The Day – Follow this advice to help you live life the best way that you can.

On our journey in life, we find many challenges along the way. Often times, rather then listening to our own instincts, we over analyze and let our emotions run a muck and get the best of us. While it’s sometimes or often times are to listen to our instints, try to remember these words of advice and remember to do your best to be the best person that you can be, for yourself, first and foremost and then for others around you.

1) Sometimes things happen that are completely out of our control. If we are not able to control them, we need to learn how to face the music or learn how to put up with it. Believe in yourself, so that you can gain inner strength, will power and patience.

2) Do no give in to jealousy or envy. Everyone’s life is different and we all have our different paths. We all experience it on way or another but your time to be recognized will happen. Jealousy and envy will not get you anywhere and it will bring about negative energy or free will. Do your best to be happy for that other person and turn it into a positive. The harder you feel about yourself or the other person, the harder it will be for you to move forward on your path and bring about positivity. Jealousy and envy will get you no where. Take a step back, do some breathing exercises, go for a walk and know that you are better than that.

3) Unless someone or an animal is put in a dangerous situation, don’t interfere in other’s people’s business unless you are asked.

4) Don’t bite off more than you can chew. We tend to take on more than we can handle and we do this to boost our ego. While this is not a bad thing to do, don’t wear yourself out. Know your limitations and take on tasks that you know that you can handle. Otherwise, you gain unwanted stress and worries.

5) Forgive and forget. Sometimes it’s easier said than done but in the end, you will gain peace of mind. In life, you cannot change people or the the things that they do. Carrying anger with your for something that they did will only cause heart ache and possible health issues. Ask yourself if its worth it. What’s the value of that anger or hurt that you keep in regards to your body? Sometimes it’s okay to forgive and not forget because you will want to make sure it doesn’t happen again or get repeated. Life is full of lessons and try to surround yourself with good and positive people.

6) Give yourself some down time or mediate. Recognize the positive things in your life, no matter how little or great. We are all blessed in one way or another. What’s your gift? What do you bring to the table that others may not? Our lives matter, so take good are of yourself, physically, mentally and emotionally.

7) Don’t live with regrets. Learn your lesson and move onward, because that is all that you can do. Sometimes life gives us lemons so we learn.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

August 4, 2017 – SMART Med Tip Of the Day – Eat yogurt daily to prevent gum disease.

If you love yogurt and eat it on a daily basis, your doing your gums a great favor. Experts now believe that the probiotics or “good bacteria” in yogurt helps to fight against the harmful bacteria that accumulates on your gums and teeth. Left unchecked, gum disease elevates a person’s risk for a heart attacks and strokes. Research has found that one theory is that the bacteria in the mouth infiltrates through the blood stream, causing inflammation in the arteries. this increases the risks. So, the probiotics in yogurt not only help your gums but they also keep your heart healthy. Keep enjoying your daily yogurt and if you don’t eat yogurt, give it a try.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

August 3, 2017 – SMART Med Tip Of The Day – If you days are high pressured and your under a lot of stress, don’t forget your adaptoget herbs!

In this day and age, fight for flight in our bodies happens more in our bodies than we’d like to. When you are under stress, cortisol levels increase and it can affect every physiological system in your body. To much stress throws off your endocrine system, leading to weight gain, aging, irritability, anxiety, bone loss, depleted energy, heart disease and more. If you can maintain a healthy hormone level, through diet and exercise, you may be good. But if your always on the go and have little time, take a look at adaptogens which will help to beat off the fight for flight side affects.

Aside giving the old one two three punch to stress, adaptogens offer many health benefits to boot. Because it counter acts cortisol levels, you can maintain or if you need it or are lucky, you will lose unwanted pounds. Your mood will be elevated, making you feel great and you’ll be able to focus and think more clearly. You’ll also help to boost your immune system.

the fight for flight response is supposed to be for short bursts but in today’s day and age, it can last a lot longer. When stress remains steady, it increases your cortisol levels, keeping your adrenal at a constant state, which will eventually throw off your body’s endocrine system. Adaptogen herbs help to reduce the stress response and work to help your hormones and adrenals back to a balance to help your endocrine system. When one gets off kiltered, the others follow. The same holds true for the reverse. If your life is high stressed and your feeling the motions, try adding the following to your diet.

Rhodiola Rosea – Recently mentioned on Smart med to help lose weight is idea because it helps with cortisol levels as well as anxiety. It also helps to increase and regulate energy.

Bacopa – Used for centuries in India, Bacopa helps with thinking clearly, focus and memory.

Moringa Oleifera – Also recently mentioned on Smart Med, Moringa promotes adrenal and energy health. It’s an amazing supplement filled with nutrients, so it helps with your immune system and reduces inflammation.

Ginseng – Also called Panax, filled with antioxidants to support your immune system, it helps to support physical endurance and mental clarity.

Licorice Root – Helps to maintain healthy metabolic function and helps to promote many aspects of wellness.

Rosemary – Support digestive, heart and liver health. For centuries, rosemary has been used around the world to relieve stress.

Holy Basil – Full of antioxidants, Holy Basil is a power house against stress. It help to support normal lipid profiles and heart health.

Astragalus or TAT2 – protects against aging, supports kidney function and detoxifies.

Schisandra – A powerful antioxidant that helps your endocrine system stay balanced.

Milk Thistle – Known to help cleanse the liver, this active compound helps the metabolism, manages hormones associated with stress and of course supports the liver.

Aloe Vera – Very good for the digestive system but aids in immune and adrenal health because of the two compounds found in it, acemannan and aloctin A.

Ashwagandha – Helps keep sharp mind and increases energy. Studies in India have shown that those who take Ashwagandha are extremely surprised and impressed at how well it makes them feel under stressful situations.

Gotu Kola – Traditional in China and India, this herb is an anti-inflammatory, stimulates blood flow and is a powerful antioxidant.

Ginseng Eleuthero – Also known as Siberian Ginseng, is a natural energy booster and is widely know for it’s adaptogenic properties.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

August 2, 2017 –  SMART Med Tip Of The Day – Reap amazing benefits from drinking cabbage juice.

Cabbage juice is almost like going to the garden of Eden because it will improve the health and appearance of your skin by ten folds. Loaded with antioxidants, including vitamin C and E, it will flush out the free radicals to reduce signs of aging, wrinkles and even blemishes. It will leave your skin with the healthiest looking glow you ever had. To help you on your way to looking younger, this juice also helps you feel better and younger. It natural detoxifies and is well known to be a wonderful diuretic. People have been drinking cabbage juice for centuries to help eliminate toxins. Cabbage has glucosinolates, which while flushing toxins, it helps to balance out your body’s hormones and enzymes. It does this by flushing out the liver and kidneys. While cabbage juice helps to flush your body of toxins, it also helps to shed unwanted pounds. How about that! With a mere 18 calories per 8 oz, cabbage juice packs a punch in nutrients that your body needs. Along with aiding your endocrine system to rev up your thyroid to help you lose weight, cabbage juice helps to make you feel fuller, so you’re urge to snack in between meal will decrease. While your on a roll now reaping these benefits, you should see what else it does! Because it works your endocrine system, it will help lower blood pressure, prevent stomach issues, cancer and heart disease and it will lower your bad cholesterol. And for those of you, who occasionally get a brain fog or perhaps a “senior moment”, cabbage juice will help you think more clearly. Cabbage juice does not sound appetizing but if you use the ingredients below, you will be more than satisfied. As we always tell you on Smart Med, everything in moderation. Too much of a good think is always bad so if you over do it, you could end up with stomach bloating or gas. If you have hyper or hypo-thyroid, speak to your doctor as cabbage is loaded with iodine. Iodine is essential to your diet but too much is bad and can have dangerous affects if you over do it. Just remember everything in moderation.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225


• 1 medium-sized green/red cabbage, chopped and cubed
• 1 lemon, peeled
• 1 inch of fresh ginger root, peeled and sliced
• ½ apple, peeled and cored.
• 1 cup purified water

1. Wash and prepare all the ingredients (slice, core, peel, and chop).
2. Add all the ingredients to a blender, and blend for 2-3 minutes until the consistency is a smooth puree.
3. Place cheesecloth over the top of a bowl or container, and strain the cabbage mixture through the cheesecloth.
4. Press or squeeze the cheesecloth to get all remaining juices into the container.
5. Serve chilled, garnish with a cabbage leaf and enjoy.

August 1, 2017 – Smart Med Tip Of the Day – Stretch to get yourself out of pain!

No matter what your age, stretching is something that helps range of motion, builds stamina and strength, helps to prevent injuries and helps to reduce pain and stiffness, which will greatly improve the quality of your life.  The most important thing to remember is that when stretching; do not push it to the point of pain.  The very moment you feel a light stretch, maintain that level for 10 to 30 seconds and repeat.  If you get into a habit on a daily basis, you will increase your range of motion.  Listen closely to your body, especially if you are to stretch to get rid of pain.  Stretching is not about hurting yourself, it’s about easing in and getting your body ready for motion.  The following below is excellent advice to help with numerous pain issues.

Sitting too long – How many of you sit down at your day job for 6-8 hours and sometimes more?  Too many of us!  No matter what your age, too much of anything is bad and when sitting for too long, you are affecting your neck, back and legs.   Every morning, every evening or both, try a sideways roll stretch to prevent temporary or even permanent damage to your spine.  You will need a yoga mat, an exercise ball or something soft to lay down.  You will also need a hard pillow and a towel.  When stretching and exercising, a towel is an excellent prop.


  • Lie on your back and place the pillow under your buttocks.
  • Stretch your hands to your sides, and lay them on the floor.
  • Bend and lift one knee, and turn the other leg away from it (If you’ve lifted the right knee, turn your left leg to face left) until you feel a stretch in the buttocks, as well as a slight twist in your spine.
  • Hold this position for a few seconds, then return to lying down.
  • Repeat three times per leg.

Pain and stiffness in your lower back – Sitting for long periods of time can also cause lower back pain.  The perfect stretch to help relieve these symptoms is to do the Lie down ankle stretch.  This exercise uses the ankle to stretch the lower back, freeing the vertebrates and relieving stress and spinal stiffness.


  • Lie on your back, bend your left knee and raise your leg.
  • Lift your right ankle and cross it over your raised left thigh.
  • Grab your thigh with both hands and pull it towards your chest, keeping your knee bent.
  • Hold for 30 seconds and slowly release, and then alternate legs.

Knee pain – Knee pain is no fun and it is usually caused from injuries in the past, poor posture or too much weight.  The Sideways towel stretch is ideal to help relieve pain in the knee regions.


  • Lie down on your back, with your legs flat on the floor.
  • Wrap one foot with a towel, raise it up in the air and move it across your other leg, at knee-height.
  • Grab the ends of the towel with the opposite hand. If you can’t keep your knee straight, it’s okay to bend it.
  • Stretch your other hand to touch the floor, palm up, and turn your head to face that hand.
  • Hold this position for 30 seconds, and then switch sides.

Stiff knees – If you suffer from stiff knees, the stretch below will make a world of difference.  As mentioned, towels are a great stretching and exercise tool, use it to your advantage.


  • Sit on the floor with your legs stretched forward.
  • Place a towel under your feet and grab both ends with your hands, pulling both sides.
  • Inhale and try to pull the towel as much as you can without causing yourself pain.
  • Exhale and ease the pull, and then repeat.
  • Maintain this position for 30 seconds.

Pain in the outer thighs – Pain in the thigh is common but more common in women.  Below is a heel bend stretch that will help your thighs feel a whole lot better.  After trying this for a couple of weeks, you will notice a difference.

  • Lie on your stomach, while bending one leg up.
  • Wrap the raised leg in a towel.
  • Gently pull the towel back to help you bend the heel down towards the buttocks.
  • Maintain the stretch for 30 seconds, and then switch legs.


Pain in the upper back – Slouching or sitting with you neck down can cause upper and shoulder blade pain.  To counteract this, try the “Angry Cat” stretch, which relieve stress on the upper back.


  • Stand up straight, then bend your knees a little, lean forward and hold your inner thighs with your hands.
  • Arch your back to resemble an angry cat and pull yourself up, using your hands as an anchor.
  • Hold this position for 30 seconds.

Remember a healthier you, is a happier you!

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July 31, 2017 – SMART MED Tip Of The Day – Reap some amazing benefits from Sea Kale.

Cultivates for thousands of years, Sea Kale is an important and beneficial plant to human health. The scientific name is Crambe maritima and it grows along the coast of the Atlantic Ocean in Europe to the coast along the Black Sea. Because of the popularity of Kale these days, it’s gotten a lot less attention

Some wonderful benefits that sea kale has are boosting the immune system, boosting metabolism, regulating hormones, improving and maintaining kidney function and improving digestion. Nutritionally, you will gain value with Sea Kale for high amounts of vitamin C, Sulfur, iodine and trace mineral compounds.

Sea Kale is a small shrub that grows well in very salty soil. The leaves are used as salad greens in many cultures and the heart of the plant, which should not be damaged can be used to grow more Sea Kale and can live for a number of years. The spouts of the plant are used in the same way as asparagus. There are a number of a amazing recipes for Sea Kale, eating it raw with a tasty vinaigrette to it being baked and eaten as a side dish.

With the high amounts of vitamin C, Sea Kale is essential for helping the immune system. Ascorbic acid is one of the most important and essential vitamins your body need to help ward off colds, flue and even cancers.

Sea Kale has diuretic properties, which stimulate urination. This helps the body flush toxins so that the kidneys can function better. It also helps to rid the body of excess salts, fat and water, since urine is composed of approximately 4% fat.

Iodine is one of the most under rated and undervalued mineral that the human body needs. Without iodine, the thyroid gland would not be able to function properly. Sea Kelp has progesterone like properties so it helps over all hormones as well, which can help balance your endocrine system.

Sea kale is high in fiber, making it ideal for digestion. It helps with bloating, gas, diarrhea, constipation and cramping. It helps to promote a healthy digestion to help prevent colon cancer and gastrointestinal diseases.

Remember a healthier you, is a happier you!

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July 27, 2017 – SMART Med Tip Of The Day – Avoid MSD (Muscle Skeletal Disorder).

As time goes by, the lack of care for your spine can lead to long term pain and serious spinal complications. To help alleviate discomfort and to prevent future injuries or spinal problems, try the following:

1. Eat Healthy

Even if it does no make sense, the food that you eat every day plays a significant role in determining the overall health of your spine. To help your spine, eat foods that are high in fiber and found in nature, such as vegetables, fruits, meats, whole grains, and legumes. Throw away the junk food and processed food and limit your intake of sugary drinks with corn syrup and artificial sugars. The companies that make these products make it hard to just quit but if you slowly break away, you can do it. Helping your body process the foods you eat by drinking lots of water. Also, maintaining a healthy weight also helps to eliminate the pressure on your spine to reduce back pain.

2. Take a walk

When your back is in pain, one of the best things you can do is low impact exercise and you will find that walking should help do the trick. A daily walk helps to strengthen the core muscles that support your spine. It also nourishes your spine by pushin healing nutrients and oxygen to the area affected, thus helping inflammation. It also improves bone structure and increases overall flexability. If your at a point where you cannot walk and it’s too painful, get to your local Chiropractor or Doctor as soon as possible to get assessed. If you have a known spinal condition, get your doctors okay before getting into a walking regimen.

3.  Stand up, stretch and walk around –  If your like most people and you sit at a desk for several hours, make sure to get up to take breaks to stand up, stretch and walk around.   In fact, if your work can help you, it’s not a bad idea to get a standing desk. Sitting long periods of hours puts too much pressure on our spinal discs, which causes inflammation and lower back pain. Over time, it can have serious consequences to your lower spine. Getting an annual and even bi-annual checkups with your local Chiropractor can help you. Over time, the discs in your back can wear down. Start early so you can help to prevent damage and if your in your forties with low vitamin D and calcium, definitely do all that you can to avoid permanent curvatures to the spine. Make sure that your monitor is at eye level, so that your not damage your neck area as well. Your posture and improving ergonomics is key, so pay close attention to what you are doing, to save pain and long term damage.

Remember a healthier you, is a happier you!

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July 26, 2017 – SMART Med Tip Of The Day – Why you should eat mango’s

One cup of diced mango contains 100 calories, .5 grams of fat, 1 gram protein, 25 grams of carbohydrate (23 grams of sugar and 3 grams of fiber), 100% of the daily need for vitamin C, 35% for vitamin A, 20% of folate, 10% of vitamin B-6 and 8% of vitamin K and potassium.

1) Lowers Cholesterol – High in Fiber, vitamin c and pectin, mango’s are know to lower serum cholesterol, especially low density lipoprotein, which is bad.

2) Helps to prevent cancer – Research shows that the antioxidant compounds that have quercetin, astragalin, gallic acid, isoquercitrin and methylgallat protect against breast, prostate, colon and leukemia cancers.

3) Increase sex drive – Great source of Vitamin E and gives a boost in your hormone levels.

4) Neutralizes the whole body – With Malic, tartaric and citric acid, mango helps to maintain alkali reserve in the body.

5) Replenishes and clears skin – Used internally and externally, mangos help clear clogged pores, eliminating acne and it helps skin to glow.

6) Helps with diabetes – Aids in normaling blood surgar. Mangos are low glycemically (41-60) so in moderation, it will not spike your blood sugar. There is a home remedy that you can try, which is to boil mangos, let them soak overnight, then filter into water and drink.

Remember a healthier you, is a happier you!

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July 25, 2017 – SMART Med Tip OF The Day – Try the following to help get rid of unwanted fat.

Unless you were blessed with a high metabolism or have hours to work out at the gym every day, most of us are asking ourselves, “Why can’t I lose weight here?” as we point to the one bit of stubborn fat on our body that doesn’t want to go away.

For the fat that is stored in the belly, hips, butt and thighs, you can thank your hormones and off kiltered metabolism. There are ways around it but you just need to know how. Exercising and eating right help but there is more to it.

Stress is a key factor in how our hormones work in our body. When we get stressed, our cortisol levels get off balanced and start running a-muck. To boot because it works with our endocrine system, it is possible for it to have a trickling affect especially as we get older where it affects our thyroid, blood pressure and cholesterol. Cortisol is produced in the adrenal glands and can go up when the pituitary gland release a hormone called ACTH or adrenocorticotropic. ACT helps the body use sugar (glucose) and fat for energy (metabolism) and helps the body manage stress. The stress hormone rises during times of stress and tension, which in turn raises the ACTH causing higher levels of insulin levels to drop which causes sugary and fatty food cravings. If you can reduce your stress levels and get to a happy place, to where the weight will come off. Below are some steps to help you along the way. Sometimes life gives us lemons and stress is very hard to eliminate. You will never get rid of is for good but you can find ways to reduce it. Sometimes taking extra steps like meditation or taking a walk in a nice quiet place can help.

1) How many hours of sleep are you getting? Women actually need more sleep then men. Men are okay with 5-7 hours of sleep while women need more the 6-8 hours of sleep. Research has shown that women with bigger bellies, whether they are overweight or even underweight have been show to be more stress reactive. Instead of spending an extra hour on the treadmill, try going to bed an hour early and make sleep a priority.

2) Eat nutrient dense foods. Start going to farmers markets, shop at international food stores or any health food related stores so you stop buying processed foods. Some foods claim they are healthy by saying they are low in sugar or are reduced fat they paint a partial picture. Take a close look at what you are putting into your body to fuel it. Research and read the labels. Now a days, there are very helpful apps that you can put on your phone to help you shop wisely. Make sure to avoid refined sugars and carbs like the plague, as they are literally like poison to your body if you are not feeling it now, you will later, as you age. For some of you who are addicted to some of the refined foods, once you get off of them for a while, you’ll look back and ask yourself, why you ate or drank it.

3) Take 2000 mg per day because it helps to reduce cortisol levels.

4) Exercise! Running and walking can sometimes raise cortisol levels so if it’s not helping you lose weight, try switching to yoga and Pilates. Find your niche and what works for you.

5) Rhodiola, a herb in the form of ginseng is amazing for reducing cortisol levels. It’s the best proven botanical treatment for lowering cortisol.

Remember a healthier you, is a happier you!

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July 24, 2017 – SMART Med Tip Of The Day -To help boost your memory, try these amazing foods.

More than 5 million Americans are living with Alzheimers and by 2050, the number could rise as high as 16 million, according to Alzheimer’s and demential are most common in North America and Western Europe. Alzheimer’s is the least present in the Sub-Sahara africa areas. Worldwise, nearly 44 million people have Alzheimers or dementia, according to Alzheier’s Disease International. Individuals with memory concerns or other cognitive complaints. Non-memory triggers include personality change, depression, deterioration of chronic disease without explanation, and falls or balance issues. Genetics play a role but so does diet. Too much of anything is bad. Certain foods and drinks have been found to be associated with the risk of Alzheimers, such as red meat, diet soda, refined sugars and carbohydrates and High-AGE foods (Advanced Glycation End) .

Researchers have found that a Mediterranean Diet helps to keep aging brains sharp and alert. The best foods for boosting memory help brain function by pushing good blood flow to and from the brain. They are full of antioxidants and some with polyphenols that help reduce inflammation. Even though genetics could play a role, how you treat your body is key. If you eat the wrong foods, smoke, drink, it can trigger a bad gene to turn on. Try following the advice for foods below to get the most benefit and avoid and limit the foods that are listed above.

  • Avocados
  • Beets
  • Blueberries
  • Bone Broth
  • Broccoli
  • Celery
  • Coconut oil
  • Dark Chocolate
  • Dark Green vegetables
  • Egg Yolks
  • Extra Virgin Olive Oil
  • Rosemary
  • Salmon
  • Turmeric
  • Walnuts

These foods are not only good for your brain but they are healthy for all parts of your body. We can’t track what you do to your body but what you do could be a key factor for your health outcome.

Remember a healthier you, is a happier you!

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July 23, 2017 – Smart Med Tip Of The Day – Ditch the all or nothing attitude when it comes to exercise and have fun!

If your schedule is extra busy and your not finding time to exercise, think again. You really do not need a full hour for a good workout. 5, 10 and even 15 minutes of activity can be very effective and it’s better than doing nothing at all. You know you need to do something, so let’s get to it. When you have more time, like on the weekends, do your full hour then. Get your body out of sedentary motion and get it into action mode. You know you can do this and it’s all mind over matter.

Stop saying “I’m too fat,” “I’m too old,” or “My health isn’t good enough.” It’s never too late, even if you’re a senior or a self-confessed couch potato who has never exercised before. Very few health or weight problems make exercise out of the question, so talk to your doctor about a safe routine for you. Whatever your fitness level or age or you’ve never exercised a day in your life, there are steps you can take to make exercising less painful and intimidating.

You know there are great benefits to exercising such as reducing anxiety and stress, which are all the more reason when you busy. Exercise improves energy, depression, sleep and mood. Everyone knows how to do something in regards to exercise but doing is the hardest part. How do you get yourself motivated? What if your the type of person who hates to exercise? Stop making excuses! If sweating in a gym is not your cup of tea, try finding a fun activity that you’ll have fun with. Try dancing? Who does not like good music and dancing? It doesn’t matter how you dance as long as you move your body. Or take a walk through a scenic park or an area that you’ve always wanted to go? Perhaps you can do this during lunchtime. Walk laps through a mall while window shopping? You could go swimming, biking or go put put golfing, whatever your heart desires. What every you do, make it fun and make it something that you will want to do again.

Try putting together a checklist of goals and the exercises that you think are realistic to do. Check them off along the way. Put the exercises on a sticky note and place them on your mirror, on your refrigerator or even in your car. Put it where you are going to see it. The reminders won’t look silly after you’ve accomplished your goals. You’ll feel better. Try adding some comments like “Way to Go”, “You got this!” “You can do this!” Don’t forget the tunes to listed to along the way. Music gets the body going and calms the soul. The key is to have fun and enjoy it. Remember, don’t go in for the kill and over do it. Take it nice and slow if your not one who is regularly on a regimen. Don’t forget to stretch. It’s going to take some time to build up your endurance but you’ve got this!

Below are some photos to help you along the way.

Remember a healthier you, is a happier you!

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July 22, 2017 – SMART Med Tip Of The Day – Treat yourself to some catnip, and your cat if you have one.

Catnip, other known as catmint or catswort is a flowering perennial, which has a scientific name, Nepeta Cataria. Most of us only know catnip to be for cats but did you know it has a wide arrange of benefits for humans? It is used globally but is used extensively in parts of Europe, Asia and China. Catnip attracts cats because of nepetelactone, which is a chemical compound found in the leaves and the stems. Some of the most important health benefits for humans using catnip is that it helps to ease stomach discomfort, it helps to eliminate eating disorders, it speeds up the recovery of colds and fevers, while detoxifying the body and reducing inflammation. It can speed up the process of wound healing, sooth menstrual cramps and calm restless sleep due to anxiety or stress. For those who have kidney and liver disease or for those who are pregnant, consult with your doctor first. Too much of a good thing can be bad, especially those who have medical issues.

Catnip tea brewed from the leaves is the most popular way to take catnip but it can also be applied topically with the leaves or from essential oils. Catnip has also been used in food, juices, extracts, tinctures, salves and herbs that are smoked. Below are some amazing benefits, so don’t think this plant is just for your cats.

1) Digestive Problems – Catnip is very good for clearing up digestive problems and will help ease issues like constipation, bloating, excess flatulence and cramping. due to it’s natural relaxing and anti-inflammatory effects. The next time your stomach acts up, don’t hesitate to try catnip.

2) Stress relief – The same chemical compound, nepetelactone has a calming and sedating effect on humans but in a more controlled way. For cats it gives them the “high/sedating” effect. Catnip will help to alleviate stress and chronic anxiety by eating it, drinking it in tea or juice or when smoking it as an herb. This is also good because it reduces secondary symptoms caused by stress by helping to strengthen your immune system.

3) Speeds up healing – Catnip is one of the quickest ways to clean out the body of colds, flus and infections. Catnip induces sweating to get the toxins flushed from your system to help speed up healing, so it is often used by alternative practitioners to treat the common cold.

4) Sleep aid – Because of it’s sedative properties, it helps to slow down the body’s natural cycle to induce a relaxed and calm state. People are better able to sleep through the night undisturbed. The most popular way for sleep aid is by drinking catnip tea.

5) Keep bugs away and helps bug bites – Catnip is a natural bug repellent, so it makes it ideal to mix in with your home made bug sprays, to use in gardens to steer away bugs there and also to help sooth bug bits. Because of it’s amazing anti-inflammatory properties, catnip will speed up the healing process.

6) Menstrual cramps – Catnip will quickly relief pain from cramps and it has sedative and calming affects for an added bonus.

7) Head aches – Catnip is great to relieve headaches and even migraines. Rubbing the essential oil or salve on area of the head that hurts or by drinking the tea or 400 mg capsules, your headache will be gone in no time.

8) Anti-inflammatory – Catnip is ideal to treat arthritis, aching joints, gout, sprained muscles and even hemorrhoids. Topical or consumption will work to help ease any pain and issue.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

July 21, 2017 – Smart Med Tip Of The Day – Try this foods, which may help with weight loss.

1) Blueberries – 80 calories for a cup of blueberries, which carry 4 grams of fiber and help curb hunger. The are a great antioxidant and will help to regulate your metabolism.

2) Bananas – Start your day off with a banana because it helps your body to burn calories faster because it speeds up the metabolism due to the high levels of resistant starch.

3) Spinach – Thylakoid, which is found in spinach curbs cravings and hunger which can aid in weight loss.

4) Green Tea – Full of epigallocatechin gallate, an antioxidant, green tea stimulates fat burning in the body.

5) Avocados – Say what? Why would a high fat food like avocados be good for weight loss? Not all fats are bad for you and in fact, avocados have lots of oleic acid, which our bodies require for functioning. Everything in moderation but to help boost your metabolism, why not add a little avocado to your salad, sandwich or however you want to make it.

6) Kale has made a popular trend in the food world and with good reason. It’s one of the most delicious green vegetables that is ideal for weight loss. Low in calories, kale packs a punch with nutrients like calcium and iron. Why not mix some spinach with your kale and get the ultimate boost!

7) Steak – Always go organic and if too expensive, check with your local international store, local farmers markets and Aldi’s. Many believe that red meat is bad for you but in fact, eating organic beef that is lean, is a great way to not only satisfy your protein requirements but it’s also a great way to help manage weight loss and it will fill you up.

8) Beans – Beans are known to be high in fiber and have high levels of protein. Fiber food like beans help to fill you up reducing your desire to eat more. It’s an ideal way to lose and maintain weight.

9) Apples – Also high in Fiber, apples help to decrease appetites and prevent overeating. Since it requires a lot of chewing, there is a signal sent in the brain that makes you feel like you are eating more, thus also decreasing your appetite.

10) Don’t skip breakfast – after sleeping several hours, our body needs a boost to get it started and functioning. Eating a smart breakfast will help prevent snacking in between meals. There are so many healthy options so go with what you like and don’t over do it and don’t eat processed sugars. Your body is a finely tuned instrument that needs TLC to function, so give it only the best.

Don’t forget to drink lots of water along the way to flush your system. Drinking water will also boost your metabolism.  And remember, everything in moderation.  Don’t push with the fad diets, try the forever diets or re-learn your nutritional and food thinking habits.  Give your body the best!

Remember a healthier you, is a happier you!

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July 20, 2017 – Smart Med Tip Of The Day – Reach for the cucumbers.

The cucumber (cucumis sativus) is a cultivated plant in the gourd family cucurbitaceae. It is part of cucumiform fruit that are used as vegetables. Cucumbers are refreshing and are loaded with vitamin B, including, Vitamin B1, vitamin B5 and vitamin B7. These B vitamins help to ease feelings of anxiety and ease damaging side effects of stress. Loaded with water and fiber, cucumbers are smart choice for healthy digestion.

Other than being nutritious, did you know that cucumbers can help fight headaches, drive away garden pests, eliminate bad breath and more? Try following some of the suggestions below and you will be surprised how well cucumbers come in handy.

1) Because cucumber are high in vitamin B, sugar and electrolytes, cucumbers can help fight off a headache. To eliminate a headache, eat a half a cucumber before bed.

2) Have you been growing a garden this summer and have found some little furry friends chopping away at them? Try placing a few slices in an aluminum container, such as an aluminum can and place the containers around your plants. The combination of the aluminum and cucumbers react together forming a handy repellent.

3) Are you trying to get rid of your caffeine addiction or reduce the amount of coffee that you drink every morning? Try eating a cucumber or better yet, mix it into a blender with your favorite fruits. Because it’s loaded with vitamin B and good carbohydrates, cucumbers will give you a boost when you feel drained or fatigued.

4) Is your door squeaking when you close it? Do you have a stubborn zipper? Rub a sliced cucumber on the area and voila, you have a quick and easy replacement for your WD-40 that you may not have on hand.

5) Are you looking for a way to be more green and gentle when it comes to shining your stainless steel? Rub a thick slice of cucumber over the area that you want cleaned. It will remove all signs of tarnish and will the areas shiny and new.

6) Who knew that you could use a cucumber to polish your shoes? Yep, you heard it correctly. Not only will a slice of cucumber leave your shoes shiny but it will add water repellent properties as well.

7) Cucumbers are know to help skin regenerate and come back to life. The same holds true with cellulite. That’s right, cellulite! Cucumbers contain a photo-chemical that tightens collagen and firms up the outer layer of your skin, which helps to reduce the appearance of visible cellulite. make your own cucumber mixture or just place them on your skin to help wrinkles, to make your skin glow and to get reduce the signs of cellulite. For a wonderful facial, try the following: slice up a generous amount of cucumber and boil in a pot of water. Remove the pot from the heat when it has boiled, place a towel over your head and lean over it, allowing the steam to hit your face. The natural chemicals inside the cucumber will leave you feeling relaxed and rejuvenated, while your skin will look great.

8) Cucumbers juice is great to help eliminate fogged up mirrors. Try rubbing the cucumber on the mirrors before hopping into the shower or take cucumber juice and mix it with vinegar and water in three parts. This will help not only to clean the mirrors but you will eliminate the fog build up.

9) Eliminate bad breath. The photo-chemicals in cucumbers will help to battle against the bacteria in bad breath and eliminate your problem. Try taking a slice of cucumber on your tongue and push it against the roof of your mouth. Hold it there for approximately a minute and then eat it. Or take out of your mouth.

10) If you forgot the sunscreen or missed a few spots, cucumbers are very soothing for sunburn. Rub a thick slice of cucumber of the area and you should feel relief quickly. Another great thing to try is to chop up a cucumber, place it into a blender with some Aloe Vera juice or gel and place in the refrigerator. This is an ideal way to help with sunburns as well. For blisters from sunburns, add baking soda, green tea or oatmeal.

11) Are you trying to get rid of your snacking habit? Try to do what our ancestors did and fight it off with snacking on cucumbers. It has been used by explorers, trappers and traders to fend off hunger and a few sticks of cucumbers, very low in calories, it should more than do the trick.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

July 19, 2017 – Smart Med Tip OF The day – Exercise to help your arthritis and joints.

Exercise helps to strengthen muscles around the joints to increase blood flow to the joints, which in turn helps to eliminate pain. It also increases the production of endorphin’s which can further help reduce pain. Regular exercise helps to reduce chronic inflammation associated with arthritis and it can even help increase your pain tolerance.

1) Stretch before working out. Many people tend to skip the warm up and that is one of the main culprits to causing pain. As we age, the elastic web-like matrix of our muscles and tissues becomes dry and brittle as we age. Ideally, this should be like a cushion. Stimulating those muscles and tissues helps to ease and create the gentle compression that we need. Also, try a foam roller because it will help to hydrate your fascia, which will create more cushion for your. Even if you are not able to do the workout, stretching can do a lot to help ease the pain, as well as walking.

2) Alternate upper and lower body. Work out the bigger muscles first and then move onto the smaller ones, only because it helps to support the larger ones. Going back and forth between the lower and the upper body will make things easier on your joints. For example, if working out with weights, work one exercise on legs and then move to the arms and then go back for the next exercise for the legs. This way you are not overloading on parts of your body.

3) Use props to ease pain. Take pressure of your wrists and use your for arms. For stretches, grab two boxes or get Pilates cushions to help support you. Get creative and think of how to avoid the areas that can take a beating.

4) Shift your weight. If your knees are complaining when doing squats, recognize how you are keeping your feet. You may need to put the weight on your heels versus the balls of your foot, which in turn will reduce the stress on the kneecaps and the quadriceps. What ever exercise you try, make it as comfortable as possible.

5) Modify your range of motion, don’t over do it. Do not allow your knees to bend below 90 degrees as this will increase the compression forces to the joints. Strengthen your shoulders but avoid overhead movements such as overhead presses. This will help reduce the chances of shoulder impingement.

6) Find the best cardio workout for you. Start with a movements, which will impact you the least. Activities that are ranked with the least impact are swimming, treadmill, outdoor running, elliptical, upright bike and recumbent bike.
7) Swimming is ideal for joints. The deeper the water, the less impact on the joints and the more support you get. Water provides a resistance where you can still build strength but it does not damage the joints. The breast stroke is an ideal and friendly movement for the body.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

July 18, 2017 – Smart Med Tip Of The Day – Choose butter over margarine for the sake of your health.

Who doesn’t love the taste of butter. Butter is creamy and delicious and it actually is good for you but of course in moderation. Everything in moderation as they say! Did you know that butter contains Vitamin A, D and k, which helps to revert the effects of tooth decay? It also can help your skin to glow and help your eye sight. Most people lack important minerals such as copper, manganese and zinc, which butter contains. All of these help to fight dangerous free radicals. Butter contains saturated fats which counteracts bad cholesterol and helps the good.  If your on a diet or watching your intake, try the unsalted.  It’s close and if not equally as good in taste.

Margarine is high in trans-fatty acids. A study done at the Harvard School of Public health found that trans-fatty acids increase the risk of heart disease. In fact, they found that those who ate vegetable oil trans-fatty acids more than doubled their risk of a heart attack. Even the improved brands of margarine, which carry synthetic and artificial ingredients, do nothing to help your over all health. Why go artificial, when you can benefit with the real natural thing? Just don’t go overboard and eat it in moderation.

Remember a healthier you, is a happier you!

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July 13, 2017 – Smart Tip Of the Day – Pack your lunch and make it simple.

Now a days, many people are on the go and it’s hard to pack a lunch. Often times, it’s too easy to say, I’ll just buy it. But is buying your lunch really helping your health or your wallet? It really should be a simple task but it might take you 5-10 minutes of your time. Try to plan a head and perhaps get it ready the night before. Below are some smart and simple tips to get your start. Pack what you really want to eat or will look forward to eating, of course make it healthy.

1) If your all about salad, try a different salad every day. Try adding various herbs and spices that you might like to add a little more flavor without the added calories. Mix and match your nutrients. For spinach, don’ forget your vitamin C to absorb, so if you are lacking iron, add mandarin orange, peppers and anything with Vitamin C. If your looking to add calcium, don’t forget the foods with magnesium to support it. Supplements are great but if you get smart about the foods you eat, you will get more benefit.

2) If your a sandwich lover, go with the whole grain breads, not processed. If you love nuts, go with the grain breads that have several different nuts in them. If your into deli meats, go healthy, avoid baloney or salami and if you have to have them, limit them to maybe once a week. If you go with turkey, chicken or roast beef, aside the typical mayo or mustard, also try adding seasoning. If you go to the deli, you will see meats with seasoning anyway, why not save money by adding your own and add what you like. For mayo or mustard, mix a little avocado or guacamole or get creative with tastes that you really like. Ad variety cheeses or what your love. Low fat is always ideal but if you go for the gusto, limit the amounts and do it in moderation. Everything in moderation is key and should be your moto when it comes to eating well.

3. Pack your fruits and veggies and go with what you love and mix the colors up. Grapes, berries dark colors are going to have the powerful phyto-phenols and antioxidants. But either way, all is good. To protect from browning, bruising and bumps, try wrapping it in a cloth napkin. Add fruits and veggies to sandwiches or salads. Mix it up so you add more nutrients into your diet. If you chop up apples or veggies, pack then into a tight container and keep them refriferated where needed. You can also add water to protect.

4. Pack up your left overs. That’s always the easy way. If your looking for portion control, get the portion control containers.

5. If your a “snacker”, try fiber filled foods that will fill you up or bring low calorie foods like sunflower seeds, cucumbers, peppers, broccoli and hard boiled eggs.

6. Drink plenty of water to flush the food through your body and to hydrate. The less water you drink the more likely you will gain weight or have a hard time losing weight.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

July 11, 2017 – Smart Med Tip Of The Day – Gain benefits of Moringa

It’s amazing what the world has to offer us as far as food and nutrients.  Moringa, “Moringa oleifera”, also known as a drumstick tree is a versatile plant that is highly valued in other parts of the world.  It belongs to the Moringaceae family.  It is native to India and widely cultivated in tropical areas all over Africa, Asia and South America.

Modern science has discovered its nutritional value and realized that it’s packed full.  The Egyptians, Greeks and Romans used it for a number of ailments medicinally.  Today, it’s used to help combat malnutrition in poverty stricken areas as it is a nutritional powerhouse.

Because it’s so nutritionally extraordinary, it’ been named the “miracle tree”.  Moringa leaves are rich in phytonutrients and they contains vitamin A, B1, B2, B3, B6, folate, Vitamin C, iron, magnesium, calcium, potassium, phosphorus and zinc.  It is low in fat and contains no bad cholesterol. Moringa is used to help stomach disorders and Edema; as well it carries amazing antibiotic, anti-bacterial and anti-cancer properties.  It is amazing for healthy skin and hair, improves bone health, builds your immune system, has immunosuppressive effects, aids with asthma, protects the heart, prevents and helps diabetes, helps to prevent kidney stone, helps wounds heal, helps with high blood pressure and high cholesterol, improves eye health and helps with sickle cell anemia.

More amazingly, it has other wonderful uses such as purifying water, promoting plant growth, using it as feed for farm animals.  In fact, it greatly helps the quality of meat and milk in the countries that use this.  Many people who are allergic to milk in the US will most likely not be allergic to milk where animals are fed Moringa.  Do your body good, and try some Moringa in your diet.

Remember a healthier you, is a happier you!

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July 10, 2017 – SMART Med Tip Of The Day – Try these tricks to get rid of bloating.

You may be exercising and eating right but asking yourself why the bloating? Sometimes there is an obvious reason such as snacking on the wrong foods but other times it’s a complete mystery. The problem could be coming from consumption or lack of water. In order to help process food along, drinking plenty of water is essential. When we lack water, it slows down digestion and metabolism. To help process food, drink small amounts of water throughout your day and in fact, try to Look at your body as a tank of gas which needs to be filled up to keep your body functioning at full capacity. In regards to diet, take a good look at what you are consuming and also look at how your stomach is. Some people are more sensitive. If you all of sudden decided to get on a new fad diet or diet, perhaps you are bombarding your body with lots of veggies and fruits. While this is great, it may be an overload on your digestion system. Too much of a good thing can be bad and if your body is not adjusted, it could cause discomfort. Perhaps cooking up the veggies or fruits to soften may help? If your body is not used to processing hardy nutrient, you may have to work your way into it, just like getting your body into shape physically. Everyone is different and we all process things differently but overloading definitely can cause bloating and stomach discomfort. So, take a good look and think logically know what your body can handle. To give you a comparative example, there are some protein bars that are filled with fructose and maltodextrin, which are basically concentrated fruit. Studies have shown that 50% of people in the US cannot digest fructose without some form of digestive bloating and problems. You can try to counteract these issue and try some of the suggestive ideas below. Either way, listen to your body and note or jot down how it reacts when there is change. And remember keep your “gas tank” full with water.

1) Potassium helps to prevent bloating. When we are low on potassium, our bodies get loaded on sodium, which causes water retention.  To counteract, eat a banana every day. Other potassium rich foods include: dark leafy greens, mushrooms, tomatoes and fish like halibut and salmon.

2) Look at labels on yogurt and look for bifidobacteri, which is commonly found in Greek yogurt. Studies show that these types of bacteria help reduce bloating and flatulence. You can also take a pro-biotic. When doing so, don’t forget the pre-biotics to support the pro-biotics.

3) Drink water throughout the day, especially when its hot and while exercising. Steady sipping throughout your day enables optimum digestion and will keep food moving through your body like it’s supposed to. This will enable a faster metabolism to help you lose weight.

4) Try contracting your abs. some people may not be bloated at all and they have just developed a habit of relaxing there abdominal muscles to let it stick out. Practicing contracting your abs five to ten seconds several times a day will help those muscles come back and help flatten out your stomach to what you may be used to.

5) Go all natural or organic even with supplements. Many supplement contain added fillers that include mannitol, xyloitol or sugars such as lactose and wheat. These are all notorious for causing bloating aside slowing down digestion.

Remember a healthier you, is a happier you!

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July 8, 2017 – SMART Med Tip Of The Day  – Stay healthier and younger with these neck stretches and exercises.

Neck pain is no fun and to boot can be accompanied by upper back pain, shoulder pain, stiff joints and headaches.  Poor posture can be to blame and it puts more stress on the cervical spine’s invertebrate discs and facet joints, ligaments and muscles.  When the neck, chest and upper back muscles become weak and tightened the shoulders may become rounded and sag forward.  Fortunately there are some neck stretches and exercises that you can do.  If you are experiencing or have been experience chronic pain, go to your local chiropractor or Physical Therapist, so they can get you back on track.

Stretching exercises along with flexibility help to expand and increase the range of motion that affects the cervical neck joints.  In turn, this helps to relief stiffness and pain.  Ideally, you should stretch every day and because it’s so easy to do, try it when you wake up every morning.

For a stiff neck, pin point which side of your neck is bothering you.  Take a hand towel and put it around your neck so that you are holding on the ends from the front.  Slowly pull forward and emphasize on the size that is hurting.  To view some really great exercises that you can do on a daily basis, check out below:

Below are some helpful photos of exercises that you can try.  Again if chronic or severe pain, call your local chiropractor or PT today.

Remember a healthier you, is a happier you!

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July 7, 2017 – SMART Med Tip Of The Day – Try these refreshing alternatives drinks.

Summer is here and there is nothing like drinking some fresh lemonade or ice tea but how about changing up your pace and trying something new and even more refreshing.  These ingredients have soda in them, so make sure you add soda water, soda with cane sugar or just use water.  Never drink soda with corn syrup as it is very bad for your health and counter acts all the wonderful ingredients below.

Cucumber & Lime

Cucumbers are high in water content and help to move fluids through our bodies, flushing out unwanted toxins. They are extremely healthy and versatile, so that they make an ideal ingredient for a summer drink. Limes are a wonderful source of antioxidants & detoxifiers, filled with vitamin-C & Flavonoids, which reduce the number of free radicals as well as detoxifying the body. Mixing these two with an orange and orange soda will give you the kick that your taste buds will be looking for.


–    1 lime

–    2 cucumbers

–    1 large orange

–    4 cups soda


–    Honey (according to taste)

–    Mint (according to taste)


  1. Add 1 cucumber to a blender and blend until pulped. Slice the other cucumber into circles.
  2. Take the orange and squeeze the juice from it. Do the same for the lime.
  3. Place the 2 cucumbers into a large pitcher (add honey if you wish).
  4. Combine the juice with the soda (plus some mint leaves if you wish).

Hot Moroccan mint tea

What do people drink in hot climates?  In Morocco, they drink Hot Moroccan Mind tea but you can drink it hot or cold.  Besides it cooling down your body, it has ample amounts of antioxidants and then some as it falls into the category of green teas.  Green tea helps to reduce the risk of heart disease, cancer, diabetes and other medical issues.


–    10 sprigs of fresh mint, plus extra for garnish

–    3 teaspoons green tea

–    3 tablespoons sugar (or more to taste)

–    4 cups water


  1. Bring the water to the boil, adding a little to a teapot. Swish the teapot around a little to heat it up.
  2. Pop mint, green tea and sugar into the warm teapot. After that pour in the remaining hot water.
  3. Brew the tea for 3 minutes.
  4. Have your glasses (as slender as you can get) ready for serving.
  5. Pour some tea into one glass only. Then return the tea back from the glass into the pot again.
  6. Repeat this process in order better to melt and redistribute the sugar evenly.
  7. Holding your teapot high, pour the tea into glasses so you see foam on the top of the drinks. If there is no foam, try again. It should start to foam after a bit.
  8. Garnish with the remaining sprigs of mint.
  9. With your left over mint springs garnish your glasses. Alternatively, put the remaining mint leaves in the glasses before you pour in the tea.

Bell Pepper & Cucumber

Bell Pepper to drink, how can this taste good?  Bell peppers are loaded with vitamin A & C and have a lot of health benefits.  Don’t let the pepper name and taste fool you.  This drink is actually fruity. It will give your palate a taste you’ve been longing for aside building your immune system, so you can ward off any summer cold that comes your way.


–    4 cups soda

–    Sugar according to taste

–    3 cucumbers

–    1 large bell pepper

–    1 lime

–    3 lemons

–    Mint/estragon leaves

–    Ice


  1. One hour before you begin to cook, slice the pepper and 2 cucumbers. Sprinkle the chopped veg with sugar.
  2. Slice up 1 lemon and the 3rd cucumber.
  3. Then zest and squeeze your lime. Also squeeze 2 lemons for juice.
  4. Into a pitcher, pop your mint or estragon. Sprinkle with sugar.
  5. While they are moist, add the cucumbers, bell pepper, lime zest and slices of lemon.
  6. Add the lime and lemon juices to the soda. Mix together and add ice.
  7. Take your drink glasses and first add lemon and cucumber slices before your pour in the drink.

Pink Grapefruit & Cinnamon

This combinational dual will get your heart beating for more.  This will cool you off in now time.


–    2 cups grapefruit juice (fresh or packaged)

–    2 cups soda

–    1 cup water

–    1 cup sugar

–    2 cinnamon sticks

–    1 aniseed

–    Mint leaves

–    Ice


  1. Take a pan and mix sugar, water and your cinnamon together.
  2. Put the pan on a low heat and simmer your mixture for 5-10 minutes until the sugar has dissolved and the mixture has taken a syrup consistency.
  3. After it has cooled down, combined the syrup, soda and grapefruit juice in a pitcher.
  4. Combine the drink with ice, mint and aniseed.

Ginger & Lime

Combining a marvelous spicy root with limes and mint will produce a fizzy sensation that will knock your socks off.


–    Cane sugar, according to taste

–    4 limes

–    Fresh ginger, according to taste

–    Mint

–    4 cups soda

–    1/2 cup water

–    Ice


  1. Take the limes and squeeze them for their juice.
  2. Add water and sugar to a pan. Simmer on a low heat until the sugar dissolves.
  3. Take the ginger and grate it, then add to your syrup.
  4. Turn off the heat when it starts boiling.
  5. Let the syrup cool down thoroughly, then combine with your lime juice, soda, and ice.
  6. Add mint to garnish.

Remember a healthier you, is a happier you!

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July 6, 2017 –  Smart Med Tip Of The Day – Don’t forget to eat your lettuce!

Other than the four basic types of lettuce, iceberg, romaine, leaf and butterhead, did you know that there are so any hybrid types of lettuce that you could eat a different one every day for almost a year?   Between the 16th and 18th centuries, different types of lettuce were developed due to the sub-species cross pollination.  During the medieval times, lettuce was considered medicinal for symptoms such as loss of appetite, insomnia, blood pressure, digestive issues and more.  During the 19th century, it spread to other parts of the world like Asia, South America, Australia and Africa.

Lettuce also known as Lactuca Sativa was first grown by the Egyptians thousands of years ago.  Not only was it used as a vegetable but it was used to produce oil.  The Egyptians and later the Greeks used lettuce for religion and was considered sacred.

Lettuce is not only low in calories, saturated fats and cholesterol but is a great source of dietary fiber and is a good source of protein.  Who would guess that lettuce is a good source of Calcium, Magnesium and Phosphorus and is filled with Vitamin A, Vitamin B6, Vitamin C, Iron, Riboflavin, Thiamin, Folate, Potassium and Manganese.

Lettuce has some good health benefit from helping anxiety, reducing inflammation, helping you sleep, neuron protection, lowering cholesterol, cancer control and is also an antioxidant.

So, which is healthier, Romaine or Iceberg?  Romaine has one of the highest nutritional values of all the lettuce categories.  Iceberg has the least.  The general rule of thumb for picking healthier is to go for the red, green and dark colored foods over white or lighter colors.

Romaine vs. Iceberg Lettuce

Romaine has:
Less sugars and sodium
Twice the protein
Twice the calcium
Three times the vitamin K
Four times the iron
Eight times the vitamin C
Seventeen times the vitamin A

(Nutritional data originally from USDA SR-21)

Remember a healthier you, is a happier you!

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July 5, 2017 – Smart Med Tip Of The Day – Try this for lower back pain.

There is nothing worse than lower back pain, which can stem from the position of your feet, to not taking good care of yourself, being in a car accident, incurring a sports accident, sleeping wrong or sleeping on the wrong type of mattress. Whatever the case may be, you will feel it and it and there is a good chance you may continue to feel it long term.  You don’t have to live with the pain, so start early to help yourself get back on track.  Going to a Chiropractor is a good place to start to identify where you are at.  Yoga and swimming are probably the best exercises for your back but always, always always consult with your chiropractor or physician beforehand if you have been injured or are experiencing bad to severe pain.  A yearly check up your local chiropractor can help you get an idea of where your spinal health is as well.

Your spine has the nerve endings to all parts of your body but your feet drive the spine. Make sure that you don’t let your feet turn outwards or inward when walking or standing.  This leads to tight hips and shortening of the piriformis, a culprit in sciatica, ouch! To loosen up, try lying on your back and hugging your knees toward the center of your chest.  You can also cross your knee over the other leg and pull the other leg upward giving yourself a good stretch, just like in the photo.


When the hip rotator becomes tight, the psoas which runs from the lumbar spine to the top of the thigh becomes tight, resulting in your lower back pain.  To help tight psoas or tight hip rotator, try a bridge pose with a block or pillow under your pelvis.  To do this, Lie on your back with your knees bent and your feet flat on the floor and parallel, heels directly underneath your knees. Bend your arms at your sides so that your upper arms remain on the floor, but your forearms are off the floor, pointing up toward the ceiling as if you were holding ski poles. Begin with a neutral pelvis (maintain a small space between your lower back and the floor), and keep your middle back on the floor so your lower ribs aren’t jutting forward. Lengthen through the sides of your body (even so much that your shoulders come up toward your ears initially), press your upper arms into the floor to draw your shoulder blades into your back, and broaden across your chest and shoulders. Be sure to maintain a space between the back of your neck and the floor as you press your feet, upper arms, and (gently) the very center of the back of your head into the floor as you lift your hips up into the pose.


These are just a couple of tips for your lower back, check out to find out more and always check out every day.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

July 4, 2017 – SMART Med Tip Of The Day – Rethink your cooking methods when it comes to animal derived foods.

The summer months are here and many of us are out on the grill reaping the benefits of being outdoors. For those who are health conscious or looking to become health conscious, below are some tips for you while cooking on the grill or cooking at high temperatures.

Most, if not all health related issues involve inflammation or start with inflammation.  Try as we might, foods that we put into our body can make or break us.  And it may not be the food itself but more the preparation, so if you are going through health related issues, or are trying to prevent them, take a good look at not only what you are eating but how you are preparing it.

For example, according to NIH, animal derived foods cook at high temperatures, creates a chemical compound called advanced glycation end products (AGEs), also known as glycotoxins, which are a diverse group of highly oxidant compounds with pathogenic significances in diabetes and several other chronic diseases.   When you are browning meats, the reaction called Maillard, is created through a non-enzymatic reaction between reducing sugars and free amino groups of lipids, proteins or nucleic acids.  The formation of AGEs is part of normal metabolism but if heated up in excessively high heats, they become pathogenic and the affects promote inflammation by binding with cell surface receptors in the body.   To eliminate AGEs during cooking, you can significantly reduce by cooking with moist heat, cooking at lower temperatures, using shorter cooking times and by adding acidic ingredients such as lemon juice or vinegar.

Remember a healthier you, is a happier you!

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July 2, 2017 –  Smart Med Tip Of The Day – Don’t forget to eat eggplant.

Did you know that there are seven different types eggplant?  All are very high in nutrients, such a calcium, iron and magnesium, manganese, potassium, folate, vitamin K, copper, Vitamin C and tryptophan.   This purple pleasing plant has so many benefits helping to make your hair and skin healthier, it promotes anti-aging and cures actinic keratosis.  Health wise for the rest of your body, it helps to boost memory, aids in digestion, reduces blood pressure and more.  See below.

Health Benefits

Remember a healthier you, is a happier you!

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July 1, 2017 –  Smart Med Tip Of The Day – Add Okra into your diet.

Okra, also known as bhendi, bamia, ochro or gumbo, is a vegetable that has been used for centuries in cuisine and medicinal purposes in Africa, India and Pakistan. In many parts of the world it is called lady fingers.  Okra is a low calorie vegetable that is loaded with nutritional values and is a great source of fiber and carbohydrates.  Having no less than 10 different vitamins and minerals, okra is high in vitamin A, which is ideal for your skin, Vitamin C, which boosts your immune system and Vitamin E, which helps to repair damaged cells in your body.  Okra is so high in nutrients that you could do away with taking supplements. Because okra is high in fiber, it has a wonderful impact on your digestive system to assist with regulation. If you are dieting, are vegan or vegetarian, okra should be a main staple in your diet.

If you are diabetic or diabetic during pregnancy, you should also consider adding okra to your diet.  Okra has a chemical called myricetin and in a study, when given to rats, it showed to have highly positive effects on their blood sugar levels.  Furthermore, it showed that their digestion slowed down to allow the glucose to stay in the body longer, which means there is less of a spike in blood sugar.

Because of the high levels of potassium in Okra, it is also ideal for blood pressure and heart health.  Potassium is necessary to maintain proper fluid balance in the body because it balances sodium levels.  It also helps to ease or relax the blood vessels in the arteries which in turn reduce stress on the cardiovascular system as well as reduce blood pressure.  This also means that there is less plaque buildup and clotting.  Studies have also shown that it’s great for cholesterol but it has shown to be more related to weight loss.

For some, okra is not an ideal taste but if you blend it into the right recipes, you might be pleasantly surprised.

Remember a healthier you, is a happier you!

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June 29, 2017 – SMART Med Tip Of The Day – Use this beautiful flower to improve your health.

Hibiscus flowers, which grow in tropical and warmer regions, are not only beautiful but they are edible and full of amazing benefits.  They are often used to make a tasty herbal tea, which is rich in Vitamin A & C, Zinc and several other minerals and organic acids like malic acid, citric acid and tartaric acids. Hibiscus also is full of flavonoids and polysaccharides.

Hibiscus will prevent premature aging and help you look younger longer.  It can help reverse skin damage caused by UV rays, pollutants and diseases because it is high in antioxidants.  1-2 times a week, try this amazing facial mask. Blend 2-3 hibiscus flowers in 1/2 cup of yogurt.  Mix in some honey and then apply to your face.  Leave on for 15-20 minutes and then rinse off with cold water.

For those who have low blood pressure, it’s not recommended to eat or drink hibiscus because it can lower blood pressure. For those with high blood pressure, it can help reduce your blood pressure as it is highly effective in lowering low density lipoprotein levels. It is a natural diuretic and it helps to speed up metabolism to aid in weight loss.  Consult with your doctor first but to use medicinally, drink hibiscus tea 2-3 times daily.

Because of the antioxidant properties and anti-atherosclerosis activity, it helps to prevent the oxidation of LDL and helps to prevent plaque buildup in the arteries, making it ideal to help lower cholesterol and prevent heart disease.  To aid with cholesterol, consult with your physician first but the ideal dosage is to drink the hibiscus tea 2-3 times a day for a few weeks.

Hibiscus is full of nutrients, minerals and flavonoids, which helps to reduce the body’s absorption of carbohydrates and fats, which in turn helps you to lose weight. Full of high concentrations of antioxidants, it is an ideal form of weight loss it helps to boost the body’s metabolism.  To use for weight loss, drink 2-3 cups of hibiscus tea per day.

Like dandelion, Hibiscus is great in helping to repair damaged cells in your liver.  Because of the antioxidant properties and the anthocyanin compounds, it repairs liver lesions and cells.  To ensure good liver health, drink 1-2 cups of tea daily.

After drinking hibiscus tea, you will have a calming feeling because of the flavonoids. This can help to alleviate negative feelings and reduce any type of depression and anxiety.

Hibiscus also aids in stopping bleeding and can help heal wounds faster.  It also reduces the chance of getting an infection.  To make a paste to apply to a wound, you will need a mortar and pestle.  Grind up a few hibiscus leaves with pure water to make a paste.  Apply to area and leave on for 15-20 minutes and then rinse off with cold water, purified water if you have it.  Repeat as necessary.

Consult with your doctor if you are pregnant, have low blood pressure and are diabetic.

Remember a healthier you, is a happier you!

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June 28, 2017 – Smart Med Tip Of The Day – Eat raw almonds daily to help diabetes, prevent diabetes, lower cholesterol and blood pressure and help your heart.

Almonds are impressive when it comes to nutritional value.  They really pack a punch with Vitamin E and Magnesium.  One ounce (28 grams, or small handful) serving of almonds contain the following:

Fiber: 3.5 grams.

Protein: 6 grams.

Fat: 14 grams (9 of which are monounsaturated).

Vitamin E: 37% of the RDA.

Manganese: 32% of the RDA.

Magnesium: 20% of the RDA.

They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.  This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.

Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control.  It has been found that people with type 2 diabetes are deficient in magnesium and eating almonds can help to improve insulin function and lower blood sugar levels. It also means that eating almonds can help to prevent type 2 diabetes.   The daily recommended dosage of magnesium is between 310mg and 420mg. Two ounces of almonds provides half of that.

Vitamin E is part of the fat-soluble antioxidants.  Antioxidants help to repair and protect cellular damage.  Almonds are the world best source of Vitamin E.  You can get 37% of your daily recommended dosage by eating just one ounce of almonds.  A number of studies have shown that higher intake of Vitamin E lowers your risk of cancer, Alzheimer’s and heart disease. The powerful antioxidant effects come from the skin of the almond.

Almonds can potentially help to lower bad cholesterol.  A number of studies have shown that eating raw almonds can decrease bad cholesterol by 10% and the study shows no other changes to one’s diet other than eating the almonds. If you are one who has high cholesterol and look to try eating almonds on a daily basis, consider buying a home cholesterol test kit to monitor and track your numbers.  Almonds are high in calorie so do not eat more than a half of a cup per day.  It is said that eating 15 raw almonds a day should do the trick.

If not over doing, it, people who eat nuts like almonds, have a lower risk of weight gain than those who avoid eating nuts, according to a 2007 study published in “Obesity.”  Compared to other nuts, almonds are higher in fiber, which means that is a filling nutrient to help prevent obesity.  It also reduces the risk of heart disease.

Remember a healthier you, is a happier you!

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June 26, 2017 – Smart Med Tip Of The Day – Make sure you have enough Vitamin B12 in your diet.

A number of American’s and those who are following American type diets are finding themselves low in Vitamin B12.  Others at risk for being low in Vitamin B12 are Vegans, pregnant women, seniors and those with stomach issues.  Amazingly, the liver can store a 5 year supply of Vitamin B12, which is something some people may not know.

Being crucial to the body, Vitamin B12 helps to produce new red blood cells, proteins, DNA, hormones and lipid fats and is essential for the health of the nerves. Vitamin B helps the body’s cells produce energy.  It’s a major part of the Vitamin B complex, which includes B6, folate, niacin and thiamine and each have a unique role in producing energy.   The man-made form of Vitamin B12 is Cyanocolamin.  Along with the benefits above, it also helps to metabolize fats and carbohydrates.

There is a broad range of symptoms that can indicate low vitamin B12, such as depressions, poor memory and thought process, loss of appetite, feeling tired and week, numb and tingling feelings in the hands and feet, loss of balance, constipation, soreness of the tongue or mouth, anemia, hallucinations and yellow skin.   If you notice any of these symptoms, follow up with your health care professional to get some blood work rather than treat yourself.

Someone who is low in Vitamin B12 will have high levels of homo-cysteine in the blood.  Homo-cysteine is linked to people with osteoporosis, dementia, depressions, heart disease and cognitive impairment.  Studies have shown that taking Vitamin B12, B6 and folic acid will lower homo-cysteine levels but studies have not proven that doing this prevents the health problems.   However, there is a study that is still unclear that shows the Vitamin B12 can help reduce the risk of cancer.  Women with higher levels of B12 were associated to a lower risk of breast cancer but only for women who had not hit menopause.  The study also showed that lower levels of Vitamin B6 and folate were a stronger link to breast cancer.

Too much of anything is bad, so high levels of B12 in the blood can indicate a risk for cancer too.  But that is more unlikely to happen than to be too low.  Supplement makers put the recommended daily intake, so if you follow the directions on the bottle, you will be good.

Example food that are high in Vitamin B12 are Lamb, beef liver, sardines, mackerel, wild caught salmon, feta cheese, cottage cheese, grass fed beef and nutritional yeast.   The recommended daily doses are 2.4 micrograms daily for ages 14 and older, 2.6 micrograms for pregnant females and 2.8 micrograms for breastfeeding females.  For those who are over the age of 50, eating more of the foods listed above or taking Vitamin B12 daily is recommended.

Remember a healthier you, is a happier you!

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June 24, 2017 – SMART Med Tip Of The Day – Try Some Rose Oil.

Nature provides us with beauty and the power to heal.  Roses are one of the most beautiful flowers in the world and they are rich in many health benefits. In the Middle East, they use rose water in baking.  It is also used as an amazing anti-inflammatory plus it’s beneficial for the skin for anti-aging.  Below are some healing benefits of using rose oil.

1) Aids in healing from nerve damage due to age and injuries.  Rose oil can also help to prevent your hands from trembling when you are overcome by anxiety.

2) For women, rose oil can help to regulate your cycle.  It also helps to alleviate pain associated with the uterus.  Rose oil has progesterone like properties so it is able to help hormonal imbalance, which causes mood swings, cramping, excessive bleeding, bloating and overeating.

3) Because of the progesterone like properties, it is wonderful for the skin and will help keep in glowing and young. It also can help in healing of cuts and wounds to the skin.

4) Rose oil will aid in circulation, reducing blood pressure, taking care of the heart, helping headaches, asthma and even dehydration.

5) Helps to remove warts.

6) It can be used as a safe laxative with no harmful side effects.

7) It contains good bactericide, which can help to treat anything from diarrhea, food poisoning to typhoid.  It helps to cure internal bacterial infections in the stomach, intestinal and urinary areas.

8) Also because of it’s progesterone like properties, it is also is a great antidepressant. It also helps you to think more clearly and think more positive.

9) Studies show that it protects us from a variety of viruses so it is a great antiviral.

10) A wonderful astringent for the skin, gums and hair.

Remember a healthier you, is a happier you!

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June 23, 2017 – Smart Med Tip Of The day – Never leave a dog in a hot car EVER!

Never leave you pet in a hot car for even a minute because it will take only minutes to heat up and this is no joke. If it’s 78 degrees outside, your car in the shade is 90 degrees and in the sun is 160+ degrees when parked. Your pet has a high chance of getting heat stroke and dying. You are better of leaving your dog at home.  If you do bring your dog with you, make sure to have plenty of water and take your dog or any other pet with you when you get out of the car.

In warm and hot weather, if you see an animal in a parked car with the windows closed, call 911 right away. There are many states that have laws against this. In some cases they may break the window or have you break it to save the animal’s life.  Don’t walk by and ignore it, do something about it.

If a dog appears to being having heat stroke, call a local vet and get some tepid or warm water to drink.  Never use cold or ice cold water because the animal could go into shock.  Once on the phone with the vet, follow their directions.  They will most likely ask what time of symptoms or signs that the animal is displaying.  It is very important to get the animal checked out as soon as possible.Always be aware of your pet.  Signs of a heat stroke in dogs are the following:

  • Rapid panting.
  • Bright red tongue.
  • Red or pale gums.
  • Thick, sticky saliva.
  • Depression.
  • Weakness.
  • Dizziness.
  • Vomiting – sometimes with blood.

During the hot summer months, if you exercise your dog, do it in the morning or evening when it’s cooler. Animals do not have sweat glands like people do.  They have no way to sweat out the heat.  The way they release fluids is through panting and that is a very slow process.   On days that are more humid, it takes even longer.  So, just because you are able to handle the heat, does not mean your pet can.  Handle your pet with love and caution.

Be aware that just because your dog has padding on the bottom of their feet does not make them protected from the heat.  Not only can it burn the paws but it will also increase the body temperature leading to overheating and heat stroke.  Do not put your dog on hot pavement.  The cool grass is far better for them and if they allergic to grass pollen talk to your vet about some type of shoes.  Another thing to avoid, is putting your dog in the back of a truck where the metal is piping hot.  That’s comparable to putting your dog on a frying pan, don’t go there!

If you keep your dog outside in the heat, make sure you leave plenty of water and give access to shade. The panting that your dog can dehydrate them.  If you really want to spoil them, put a baby pool in the yard, so they can enjoy and cool off.

Believe it or not, dogs can get sunburn too, especially short or light colored coats.  Many of you know how painful sunburn it, so imagine your dog getting it.  Talk to your vet about getting sunscreen for your dog and don’t assume that the sunscreen that you use will work.

A happier pet, means a happier you!

June 22, 2017 – SMART Med Tip Of The Day – Apply this home remedy on your feet before you go to sleep.

Essential oils have some amazing healing properties and can benefit everyone.  Below is a blend of three wonderful oils that will help you fall into complete bliss and into your dream world.  The first blend is Magnesium.  Magnesium is also great for arthritis and pain as it is a great ant-inflammatory. But even more important, it acts like an antidote to stress to promote relaxation.  In fact, it is called the most relaxing mineral in the body.  The second blend is Lavender is known to many for its relaxation properties.  With Lavender, you can also put a few drops on your pillow case to help aid in sleep. The last blend is Chamomile, which is also amazing to help promote sleep.  Many will drink chamomile tea to get the relaxing affects.  Chamomile helps to calm nervousness and keep the nervous system working properly.

The best place to rub the essential oils is on our feed.  Next to our spinal cord, our feet affect every nerve ending in our bodies.  The feet also have the largest pores in the body, making it highly effective to absorb and reap the benefits. Before you go to sleep, rub this amazing blend all over your feet, top and bottom to enjoy all the healing affects.


4 ounces magnesium oil

  • 10 drops chamomile essential oil
  • 10 drops lavender essential oil


  • Pour the ingredients into a bottle or spray bottle and shake well.
  • This mix should supply you with anywhere between 24 to 48 applications, depending on how much you use each time.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

June 21, 2017 – Smart Med Tip Of The Day – Try some of these tricks for beautiful skin.

  • Herbal and berry Teas – Teas are a very good way to cleanse your skin and they are natural anti-inflammatories. Goji berries, a great example are rich in Vitamin C, minerals, amino acids and antioxidants.  Let the berries steep for 10 minutes, let it cool and apply.
  • Carrot Juice – Great for getting rid of pimples because it is packed with beta carotene.
  • Rice Water – Helps your face look smoother and stimulates collagen production. Grind white rice into a blender and add purified warm water and mix to a creamy paste.  Apply to your face for a couple of minutes, massage into your skin and rinse.  A daily facial massage will infuse oxygen and help improve skin’s elasticity. You can also order rice powder online.
  • Red Grapes – Red grapes are full of antioxidants and will help make your skin glow and look radiant. Smash up some red grapes and add two tablespoons of flower or rice powder to make a creamy paste.  Apply to your face and leave on for 10 minutes before washing off.  Best results are in the morning but you can use any time.
  • Lemon Juice – Great for acne and will help with inflammation.
  • Ice Cubes – Ice will help stimulate blood circulation and give you a healthier glowing look
  • Honey and lemon mask – Helps to smooth bumps on your face. Combine two parts and leave on skin for 20-30 minutes.
  • Hot and cold Packs – If you’ve had a rough night and you’re not looking your most ideal the next morning. Alternate using a hot and cold pack. This will help to increase blood flow, moisturize your skin and improve elasticity.  Repeat several times
  • Potatoes – To help get rid of dark circles under the eyes, chop up raw potatoes into thin slices and apply over your eyelids for 10 minutes.
  • Snail Slime – It doesn’t sound pleasant but it’s one of the most popular skin remedies in Korea. It has amazing healing properties as well as collagen and elastin.
  • Coconut or Argon Oil – Apply to your face before bedtime before adding a face cream or mask.
  • Aloe Vera juice and coconut – Aloe Vera is a natural anti-inflammatory and has a tightening and drying affect. Mix 1/4 parts whole virgin coconut oil in 100% Aloe Vera juice or gel and apply to your face.  Depending on your skin type, you may have to do trial and error.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

June 20, 2017 – Smart Med Tip Of The Day – Follow these instructions to help eliminate painful migraines.

It is estimated that 6-18% of the adult population suffers from migraines.   Some carry a migraine genetic marker, others, usually women go through a hormonal flux because of their cycles, and others have poor or weak lifestyles where food, alcohol, drugs, and sleep deprivation can be a factor.

Regardless of the reason, getting a migraine can be completely debilitating and can have you bed ridden.  Below are some things to help improve a migraine or the onset of.  There is no one set cure and even though there are some prescription drugs out there that can stamp it out, ideally if you can hit it naturally, you are better off.  Your body will be better off.

Over the counter and prescription drugs work on a receptor basis meaning how drugs are absorbed into the body.  After medicine is absorbed into the body, it sent to areas of your body where you have receptors.  Sometimes if you overdo it or say that you take a drug every day for several months, those receptors can become blocked. When this happens, you stop feeling the results of the pain medication.   To help alleviate this problem, stop taking the medication for 3-5 days or switch it a completely different drug.  For example, if you are taking ibuprofen or like Advil, replace it with acetaminophen or Tylenol.  If you are on a prescription pain medication, speak to your doctor to see what other alternatives there are.  When the receptors become blocked, it prevents your natural hormones, not the sex hormones, from doing its job there.  More potent drugs can block the receptors for up to two years or more, which in turn can start putting havoc on your endocrine system.   This is why going more natural is a better way to go because in spite of everything, when everything is happy and balanced in our bodies, our bodies have a way of healing naturally.  But for some, the migraines are so bad that they just want a good bang on the head to knock them out.

When the migraines are not happening, try the steps below.  Like anything, it might take some work but in the long run, you might just be surprised.  For the women out there, who cycles get a little unbalanced, this is due to progesterone levels or lack thereof, in the body.  Progesterone is the dominant sex hormone in the body and it can tell other hormones what to do in order to create a happy balance.  There is a bio-identical cream out there that is made for issues like this.  Bio-identical means that it’s identically made to match exactly what is in your body already.  It is not synthetic.  So for women who get the cyclical migraines, your levels of progesterone are most likely low and your body is being targeted or bombarded by too much estrogen.  To note, there are a lot of environmental things such as lotions, soaps, etc. that have almost identical estrogen molecules that will hit those receptors we talked about.  Hopefully, you understand the point.  Bio-identical progesterone, which mentioned is the dominant hormone and it will kick the estrogen to the side and eventually weed it out.  Now, you can’t compare bio-identical to synthetic, so if you are on birth control, you smoke, have a poor diet and lifestyle, it’s going to take longer for all of this to kick in.  In fact, it may never completely kick in 100% because it’s battling with synthetic estrogen, which is a lot more potent or stronger than something natural or what is in your body.  But it will still help.   You can buy over the counter progesterone cream that is made from yams or soy.   If you have an allergy, please be aware.  There is also prescription strength bio-identical progesterone that you can have compounded at a compounding pharmacy.  If you are still getting your periods, 25mg/ml should do the trick.  While on menses, you will stop during that time frame and it will help to regenerate your receptors.

For everyone who suffers from migraines, try avoiding the foods shown below.  In fact, treat it like your allergic.  Some researchers believe that up to 40% cases of migraines can be avoided if you improve your diet.  A poor diet with processed foods that are high in sugars and salt are one of the biggest triggers to migraines.   Avoid the following below and as mentioned, act like your allergic so you avoid it.

  • Breads or pastries made with gluten and yeast.
  • Too much caffeine! Caffeinated drinks can help a headache but that is usually because they are drinking or taking too much and they go through withdrawal.
  • Pickled or cured fish
  • Aged cheeses
  • Dairy products with hormones. Try organic, almond or coconut milk.
  • Dark chocolate is great for fighting free radicals but chocolate contains a chemical called phenylethylamine which can cause blood flow changes and trigger a head ache.
  • Eggs
  • Artificial food additives and sweeteners. Avoid diet sodas like the plague.
  • Artificial flavors and preservatives, including MSG. Chinese food is loaded with MSG. Order it without the MSG.
  • Very cold foods.
  • Food high in Nitrates such as cold cuts, hot dogs, bacon and ham
  • Beans or legumes that contain natural amine chemicals can trigger headaches. These would include Lima beans and snow peas.
  • Fast food

High sodium diets in combination with low electrolytes will equal a migraine.  Do not skip meals and make sure you drink plenty of water.  Everything in moderation, so don’t overdo it.  Try listening to your instinct and treat your body the best you can.  You can still enjoy other foods and drinks but keep it pure and simple.  Doesn’t your body deserve the best?

Below are some vitamins that can help migraines.  Foods high in these vitamins and minerals can help you feel better.

  • Vitamin B2 (riboflavin)
  • Omega 3 fish oils
  • Magnesium
  • 5-HTP

Items that you can buy over the counter are feverfew, Kudzu, melatonin, capsaicin cream and medicinal mushrooms.  Essential oils can also help by rubbing them on your skin.  Make sure to use all organic.

  • Lavender
  • Peppermint
  • Frankincense
  • Eucalyptus
  • Rosemary

The internet is at your beck and call, look all of these things up and start writing down or journaling what helps and what does not.  If you or someone you knows suffers from migraines, don’t just band aid the problem, try to see if you can reduce and eliminate it.  It is a little bit of work but it will most likely pay off in the long run.  Everyone has a different body chemistry make up because of genetics and what they have put into and on their bodies over the course of time, so find your happy spot.  It may take trial and error but it will come.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

June 19, 2017 –  SMART Med Tip Of The Day – Try these home remedies for Sunburns this summer.

Summer is here and we are all at risk of getting painful sunburn.  If this happens, try some of the home remedies listed below. Make sure to protect yourself with sunblock, plus addition cover-ups like a hat. In severe cases of sunburn where you have fever, chills, dizziness, nausea and excessive itching or blistering, go to an emergency room or go to your doctor.

  • Aloe Vera with coconut oil. Two tablespoons of coconut oil added to one cup of aloe Vera.
  • Cut up cucumbers and apply to sunburn area.
  • Mix two parts Cucumber juice with Onion juice and apply to sunburn.
  • Store lettuce leaves or cabbage in the freezer and apply to sunburn.
  • Boil lettuce leaves in water, store in refrigerator and apply when cool.
  • Take an oatmeal bath
  • tomato juice with buttermilk, 1:5 proportions.
  • Raw honey, elderberry and Chamomile mixture. 2 ounces of organic raw honey, two tablespoons of dry organic Chamomile mixed with elderberry.  Sift flower to make a smooth powder and blend with the honey and apply.  This is also a perfect blend when you are in the peeling phase.
  • For sunburns under the cheek or eye area, apply teabags, cucumber, potatoes or tomatoes.
  • Past of sandalwood or turmeric have both antiseptic and healing properties
  • Apply marigold flowers pounded in wheat germ oil.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

June 18, 2017 – SMART Med Tip Of The Day – Be careful how you prepare and store the following foods.

Enjoying a great meal is always a delight but getting food poison after the fact is not and in fact can be life threatening.  According to the CDC (Center for Disease Control), 76 million people are affected by food poisoning and about 5,000 will die.  The odds of you dying are slim but the impact of the poisoning is great and you won’t want to experience this. Food poisoning can take days or even weeks to develop, so it’s hard to say how you got sick. From under cooking, bacteria, toxins and chemicals, below are some of the foods that you should really be aware of and take note of.  Some are already a given but it’s more of a reminder and to stay aware.

Eggs – Bacteria can attack the shell, egg white and yolk.  It’s often time hard to tell if eggs are bad but something to look for are if you boil an egg and it immediately floats. Or when you crack and egg and it looks swollen and is slow to drizzle out. Raw eggs have a higher risk of causing bacteria, so it’s recommended that you cook all eggs when it comes to salad dressings and mayonnaise. Make sure to store less than 5 degree Celsius.  Also, make sure when cracking eggs, make sure that the egg white and egg yolk to not touch the outside egg shell.

Cheese – There are a lot of cheese lovers out there and because cheese is aged, one would think that there would not be a problem. Staphylococcus aureus is a very common bacteria found in cheese, which is an ideal breeding ground for it.  It is heat resistant so, cooking will not kill it.  Believe it or not, the staph infection is often transferred to the cheese by an infected person.  The best way to stop contamination is to store it under 5 degrees Celsius, make sure all surfaces, equipment and utensils have been thoroughly washed and sanitized and make sure hands are washed.

Leafy green vegetables – We always hear about E. Coli in spinach but it’s true for all leafy green and vegetables.  E. coli can live in the soil that leafy greens grow in and thus they can be easily contaminated. Heating will not get rid of it. Wild animals can also transfer harmful substances to the food at any time.  This is why washing leafy greens and vegetables are important.  It not only reduces the risk of harmful bacteria but it also washing away anything else.

Sprouts – Sprouts are usually eaten raw and carry a high risk of salmonella and E. coli.  They are grown in warm and wet environments, so it’s perfect feeding ground for bacteria.  If contaminated, the harmful bacteria will be in the seeds.  There is no treatment to kill the bacteria; however there are ways to reduce it.  People who have weakened immune systems should always have sprouts cooked.

Poultry – Salmonella and Campylobacter bacteria are the two most common contaminants in poultry.  The smallest trace amounts can cause serious illness.  The bacteria usually contaminate the raw meat when it is processed and the bacteria can survive until it is killed by high temperatures.  To reduce the risks, it’s imperative to cook chicken thoroughly.  You should never wash chicken prior to cooking because it will spread the bacteria around the cooking area and anything that it touches, should be washed, including hands.

Rice – One of the most widely consumed foods in the world, rice is a high risk food when it comes to food poisoning.  Not storing rice properly is the biggest culprit to food illnesses in the world.  Cooking will not make matters better and in fact, it makes it worse. The bacteria, usually bacillus cereus, gets activated when moist and heated up. Never leave rice out after it’s been cooked.  The bacteria will multiply and cause toxic effects.

Seafood – There are different illnesses that stem from seafood poisoning because it depends on the seafood.  Seafood can get contaminated by toxins, bacteria and harmful substances.  Seafood that has not been stored properly has a high risk of being contaminated with histamines, a toxin that cannot be destroyed by cooking at high temperatures and can cause scombroid poisoning.  For shellfish, the algae that live on the shell can produce dangerous toxins, which can potentially cause neurotic shellfish poisoning, paralytic shellfish poisoning and amnestic shellfish poisoning.  Cooking reduces the toxicity to safe levels, so make sure to eat completely cooked seafood and avoid eating shellfish in underdeveloped countries.

Fruits – Melons have a high risk of food poisoning because of the environment of which they grow.  They are often grown in warm and humid conditions which are perfect breeding grounds for bacteria. Other fruits like berries have an increased risk and can carry listeria, harmful bacteria. To reduce the risk, always wash thoroughly and store cool temperatures to decrease the risks.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

June 17, 2017 – SMART Med Tip Of The Day – Add black garlic to your favorite recipe

Over the past several years, many foodies have been jumping all over all of the amazing nutritional properties and tastes of black garlic. Developed in Korea, black garlic is produced by fermenting the whole bulbs of fresh garlic in a humidity controlled environments for 30 days.  As soon as it is out of the heat, the bulbs are left oxidize for 45 days, which causes the cloves to turn black and develop a chewy, soft texture with flavors comparable to balsamic vinegar and soy sauce with a sweet taste.

Packed with nutrition, black garlic is seven times higher in calcium, twice higher in phosphorus and is six times higher in protein compared to regular white garlic. It is low in alliin and extremely potent in antioxidants, in fact twice as much. The benefits from the plant come from the high concentrations of sulfurous compounds like s-allcysteine (SAC), which come from amino acid cysteine, which help to lower levels of cholesterol.  According to nutritionist, Robert Hobson, S-allcysteine is water soluble so it is more quickly and easily absorbed by the body. Other added benefits are improving blood pressure and blood circulation.  Like garlic, it is also an amazing protectant against infections, like a natural antibiotic. Where can you get black garlic?  You can purchase at Natural food stores, select retail grocery stores, eBay and Amazon. Why not open up your taste buds to a new taste and reap the added punch of benefits that are far greater than regular garlic.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

June 16, 2017 –  Smart Med Tip Of The Day – Add a little (Alma) Indian Gooseberry to your diet to reduce your cholesterol and help with other ailments.

Indian gooseberry is a high antioxidant Vitamin C fruit, packed with many vitamins and minerals.  It is grown in India, the Middle East and parts of Southeast Asia.  For thousands of years, it has been used with Ayurvedic medicine.  Today, people still use this fruit to make medicine for a number of ailments, such as treating high cholesterol, atherosclerosis (hardening of the arteries), diabetes, pancreatitis, cancer, upset stomach, eye problems, joint pains, diarrhea, arthritis and obesity.  It is also used to kill germs.

Also called Alma, it enhances food absorption, balances stomach acid, fortifies the liver, nourishes the brain and mental functioning, supports the heart, strengthens the lungs, regulates elimination of free radicals, enhances fertility, helps the urinary system, increases skin health, promotes healthier hair and acts as a body coolant.

The fruit tastes sour but is very nourishing and you can reap the benefits from both dried and fresh fruit.  You can also reap the benefits from organic powders that are made.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301) 585-2225

June 15, 2017 – Smart Med Tip Of the Day – Don’t forget to synergize your food to get added benefits!

A few years back, scientist and nutritionist discovered that some food work better together nutritionally for you than others, the concept is called food synergy.  For example, calcium cannot be absorbed without magnesium or sodium and potassium and zinc with copper.  The same idea holds true for food.  So pairing the perfect foods is not only amazing for your taste buds but its key in your overall health and being able to reap the benefits.

During the summertime, a number of people are using their grills and on occasion will tend to overcook or burn.  Studies have showed that overdoing patties or steaks can create potentially cancer causing chemicals called carcinogens.  Back in 2008, they found that the seasoning rosemary can counteract this.  It’s a natural antioxidant that seems to completely stop carcinogens from forming while you’re cooking.  You do not have to overdo it on the rosemary to get the extra added protection, all you need is just a dash and the flavor will pop.

Another study from Purdue University showed the tomatoes cannot be absorbed into the body unless it’s delivered with a little fat.  Tomatoes are known for containing carotenoid lycopene, which helps to decrease the risk of cancers.  A healthy fat to match it with is an avocado, about 4 grams of absorption-boosting monounsaturated fats. Other nutrients in fruits and vegetables, including Vitamins A, D and E are also best absorbed with a little fat, so the next time you make up a good salad, don’t forget to add a little fat so you reap the most positive benefits.

For those who are trying to watch their cholesterol by eating healthy oats, whole grain foods and oatmeal, don’t forget to add vitamin c on the side to help stabilize the cholesterol levels to keep your arteries clear.

Turmeric is known to have amazing benefits and not only is it a great antioxidant but it acts like an antibiotic.  But studies show, that it won’t do as much good unless there is some added black pepper, which will increase the bio availability of the curcumin, the dominant compound in turmeric.  If you buy in supplement form, you will notice that it’s prepared with black pepper extract or piperine.  So the next time you cook with turmeric, don’t forget to add black pepper to get the added boost to your immune system.

Over the past decade or so, nutritionists have been pushing fish into our diets to improve our heart health.  The next time you cook up some fish, add garlic, not only to flavor but to help lower cholesterol even more.  Garlic already prevents the increase of LDL or the bad cholesterol but adding to fish will give it the boost you need.

When you’re trying to pump the iron into your body, don’t forget the vitamin C.  In fact, if you buy iron supplements, you will notice that they will have vitamin c with it.  As like calcium and magnesium, the iron will not absorb without the vitamin C.  So, the next time, you go to make a powerhouse salad with greens like spinach, kale, Swiss chard or more, add some lemon juice, a handful of strawberries, mandarin oranges or even bell peppers to convert the plant based iron in your salad into similar or comparable form of iron that is found in meat, according to Men’s Health.  Plus it will add some amazing flavor.

Apples and grapes – Flavonoid quercetin, antioxidants that is in apples and many berries helps fight breathing problems, memory issues and some cancers.  But when eating together like apples and grapes, the additional flavonoids can inhibit blood clots and boost heart health.

When it comes to your health, food is a key part, so take the time to think about what is going into your body, so you can reap the best benefits, have a happier life and less visits to the doctors and hospitals.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy  (301)585-2225

June 14, 2017 – Smart Med Tip Of the Day – Add this powder into your diet if you want to quit smoking, get kidney stones, have joint issues, especially in the big toe, arthritis, renal failure, get UTI’s, have gout, get acne, want to prevent gallstones and heartburn.

Increased inflammation in the body can result from high levels of uric acid in the bloodstream or a decreased execration though the kidneys, called hyperglycemia.  This leads to the issues above with gout, kidney stones, renal failure and joint pain, especially in the big toe. Furthermore, recent studies have shown that high blood uric acid levels are associated with cardiovascular disease and hypertension.  Obesity, under active thyroid, diabetes, genetics, renal insufficiency, a diet high in purines and alcohol consumption can help contribute to the high uric acid levels.

Cream of tartar, which is used with recipes like whipped egg whites for lemon meringue pie, souffles and angel food cake, is a byproduct of wine and grape juice processing.  It is an acidic salt that acts as a stabilizer for these types of ingredients.  Cream of tartar gets its name from its chemical makeup which is potassium hydrogen tartrate.  Below are the benefits that you can reap from consuming cream of tartar and ways to use it.

Please consult your doctor before trying any of the below you have issues with potassium level in your kidneys.  Cream of tartar is natural laxative and also acts a diuretic.  Losing too much liquid can affect your electrolytes and cause dehydration.   The Journal of Medical Toxicology published two case reports where using cream of tartar as a natural remedy resulted in life-threateningly high potassium levels. Potassium plays a role in regulating your heartbeat, so high levels can cause your heart to beat too fast or even stop. Taking cream of tartar may not be safe for people with kidney problems who typically require a potassium-restricted diet.

Urinary tract infections – Cream of tartar helps to change the PH levels of your urine, turning the environment that it thrives upon into a complete hostile one, so it goes away.  To treat a UTI, mix 1 1/2 teaspoon of cream of tartar in 1 cup of arm water.  Squeeze some lemon or lime juice and drink twice daily until cured.

Quit Smoking – Cream of tartar is an excellent way to help remove nicotine from the bloodstream. Who knew!  If you have tried to quit but have had no luck, try this mix.  Add 2 teaspoons of cream of tartar into a glass of orange juice and drink it before you go to bed each night.  Doing so, will strengthen your immune system and cleanse your body of toxins.

Heartburn – Tired of taking pills for heartburn, try this instead.  Mix 1/2 teaspoon with 1/2 teaspoon of baking soda into a glass of water at the onset of heartburn or drink 1 teaspoon of the solution. You should get immediate results.

Acne – People get acne at any age, so this solution will benefit everyone.  Cream of tartar has the ability to detoxify and remove impurities from the body.  Mix 1 teaspoon with 8 ounces of water and drink each morning.  Do this for a month and you will notice clearer skin.

Arthritis – Below are steps to make two months’ worth of this wonderful arthritis mixture.  Take two spoonfuls of the frozen mixture each morning, following with tepid water with ½ a teaspoon of a good vitamin C powder added to it.

Use this recipe to soothe your painful arthritis:


  • 3 oranges • 3 lemons  •  3 grapefruits  •  50g Epsom salts (magnesium sulfate)  •  50g cream of tartar •  1.5 liters of water.


  1. Scrub the fruits very well to ensure that all sprays or other contaminants are removed.2. Blend the fruits well, including skins and seeds.
  2. Leave the blended fruit mixture to stand overnight.
  3. On the following morning, boil some water.
  4. Add the Epsom salts and cream of tartar to the boiled water.
  5. Add the water, Epsom salt and cream of tartar mixture to the blend of citrus fruits.
  6. Place in a suitable container and freeze.

Gallstones – As more of a preventative than a cure, you can mix the juice of 6 lemons in a quart sized jar, add a tablespoon of Epsom salt and 3 tablespoons of cream of tartar.  Top the jar off with water and place into the refrigerator.  Every night, drink a small glass of the solutions and you should be able to eat whatever you want without gallstones forming.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy


June 13, 2017 – Smart Med Tip Of The Day – Pay attention to the sticker on the fruits and vegetables that your purchase.

When you go to the grocery store, you will find that the fruits and vegetables that you buy have stickers.  Those numbers not only define what the fruit or vegetable cost for the consumer but they also define how the fruit or vegetable were grown.  The number on the fruit or vegetable is called PLU.

1) If the PLU only has four numbers, this means that the produce was grown traditionally with the use of pesticide. For example, banana’s use the code 4011.

2) If the PLU uses five numbers and the first number happens to be an 8, this indicates that the produce has been genetically modified and therefore the produce was created in a very unnatural way.  A genetically engineered banana would be 84011.

3) If the PLU has five numbers with the first number being 9, this indicates that the produce was grown organically without being genetically modified or using unnatural pesticides.  An example of an organic banana would be 94011.

The glue to attach the sticker is considered food grade but the sticker itself is not.  So, always try to remove them and wash thoroughly with pure water.

A good website to find out more about what is being used on which vegetables and fruits are the Environmental Working Groups (  They have definite which produce has been tampered with and what has not.  Or what are considered safe or clean and what is not.

Remember a healthier you, is a happier you!

Brought to you by Smart Medical & Rehab Therapy