Archive of the Category ‘General’


Frozen treats!

It’s hot and I don’t know about you, but I’ve been craving cold, creamy desserts! I’m going to try not to go overboard this year (keyword: try), and choose quality over quantity!


Frozen yogurt

  • A lot of places claim to have probiotics in their product, but most of the time they are not live and active so you won’t benefit from them L
  • Most froyo is low-fat or fat-free, but this is not necessarily a good thing. When these desserts don’t have much fat, they have other things to give them the texture that you like; these additives can be worse for you than fat! Also, your average froyo has between 13 and 20 grams of sugar per half cup serving. Most cups at self-serve restaurants is 16 ounces, so if you filled this you would end up with about 80 grams of sugar… 80 grams would be 16 teaspoons just to put this in perspective!
  • If you are craving froyo, check out Tasti D-Lite, which contains only 13 grams of sugar per half cup serving.


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Can’t lose weight?

Today I want to talk to you guys about food. Many of us suffer from migraines, digestive problems, arthritis, depression, asthma, skin issues, fatigue, or have a hard time losing weight even though we’re eating healthy. One thing you may not have considered is that your body is reacting to some of the healthy foods, and any of these symptoms could be the result. Food sensitivities are extremely common, and many people don’t know that they have them because symptoms are not as pronounced as traditional food allergies. However, sensitivities contribute to chronic inflammatory diseases and degenerative conditions. (more…)

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Eating healthy on vacation!

Everyone loves vacations, whether it’s camping, a cruise, or staying in a hotel, we all need that time to relax and enjoy ourselves. However, what I don’t like about vacations is coming back with my jeans fitting tighter! It can be really hard to eat right when you are away from home and going to restaurants for so many meals, but I’ve gathered some tips so that we can all have waistline friendly vacations this year!

1. Don’t go out to eat for every meal. This can be difficult when staying in a hotel, but at least bring your own food for breakfast and snacks. Cram some fruit, veggies, and yogurt in the mini fridge and bring some nuts to snack on if you get hungry. (more…)

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What do you wear to work out in?

I’ve decided that good workout attire is totally underrated. It’s time to toss the baggy t-shirts and sweatpants and get clothing that looks cute and is functional! Here are my top 4 reasons for investing in real workout gear:

1. Good workout clothing is moisture wicking and will pull the sweat off of your body instead of trapping it on your skin and clogging every pore.

2. Have you ever seen those people that look like they peed their pants because they wore grey cotton pants? Good clothes don’t do this. (more…)

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Sun Safety Week!

Today is the first day of national sun safety week, so I thought I’d give you guys some good info for skin care and sun exposure. No one wants skin cancer or sunspots, so wearing a good sun block when out in the sun is a must! Here are a few tips to protect your skin:

  • Apply sunscreen liberally 15-30 minutes before going out in the sun
  • Both UVA and UVB rays are harmful, which means tanning beds are just as bad as going outside!
  • UVA rays can go through windows and reach your skin, so pay attention to how much sun you are getting while driving.
  • You’re lips need sun protection, too, so don’t neglect them.
  • Reapply often, putting on sunscreen once a day is not enough!
  • Sunscreen expires after 3 years.
  • Use at least SPF 30, but remember that this still is not a 100% fix. (more…)

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Beat the heat this summer!

It’s starting to get hot, and we all know the key to getting through an Arizona summer is to get away for a few days. Luckily, there are plenty of places locally to “get away” and beat the heat. Also, most of the resorts here in Phoenix have really great summer specials that include resort credits, spa packages, and activities for kids if you want to bring the whole family. Click here for an article with details on Phoenix resort specials. (more…)

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Have you heard…Hormone Pellets!

In a never-ending endeavor to provide our patients with the best possible choices for their healthcare needs, we are very proud to announce another option in natural hormone replacement therapy. Patients at Iluminar® now have the ability to improve their health and well being with natural bioidentical subcutaneous hormone pellets.

Bio-identical hormone replacement (bHRT) is a treatment option that Iluminar® has provided for years but we have added the latest in bio-identical Hormone Replacement Therapy.

About the size of a grain of rice, these small pellets are easily and painlessly placed under the skin in a simple in-office procedure. Within as little as 24 hours, patients can expect to begin having relief from symptoms related to hormone imbalance and deficiency. The natural hormone releases gradually into the bloodstream, providing a continuous flow of hormone that cannot be replicated by other forms of delivery such as creams, pills, and patches.

Having been utilized medically since the 1930’s, this therapy is effective for women suffering from perimenopause and menopause. And men, suffering from andropause, the male equivalent of menopause, also greatly benefit.

We are very proud to now offer this revolutionary form of therapy for our patients. We look forward to hearing from you and helping to determine if this therapy is a fit for you.

Be Well,

Dr. Cristina Bosch

Contact Iluminar® for more information and make your appointment with Dr. Bosch to see if you are a candidate for this amazingly effective treatment option.

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Goitrogenic foods

Have you guys heard of goitrogenic foods? These are foods that can really work against those of us with thyroid disease because they interfere with iodine absorption. Soy and cruciferous veggies are goitrogens that are present in many people’s daily diet. Small amounts of these foods are ok, but when you eat them frequently it can make hypothyroid disease worse or even cause you to develop a goiter. For those that don’t know, a goiter is an enlarged thyroid gland, and often caused by iodine deficiency. Thermograph testing uses heat to form a picture of the thyroid and can be used to check your thyroid health.

Here is a list of goitrogenic foods and chemicals:

Bok choyTempehIopanoic Acid


Brussels sproutsTurnipsPhenobarbitone

CabbageBamboo ShootsPhenytoin

CauliflowerMilletPotassium Perchlorate

Garden cressPeachesPropylthiouracil



MustardPine NutsFluoride

Mustard greensRadishesChlorine



SoySweet Potatoes

Soy milkAmiodarone

Soy lecithinCarbamazepine

Ok so this list if pretty long and looks a little scary, but there is some good news here. Goitrogenic compounds are heat sensitive, so cooking these foods can minimize their effects. Also remember that eating these foods every once in a while is not going to be harmful—eat them in moderation and NOT every day!

One item you may want to pay a little more attention to is soy. Start looking at ingredient labels on packaged foods and you will notice that soy is in pretty much everything (another reason to avoid packaged foods!).

Here are a few websites if you guys want to read more about goitrogens:

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Part II: Detoxing!

Here are answers from Dr. Bosch on some common questions about detoxing!

1) What is a master cleanse vs. a natural cleanse? How do you go about starting one?

· A Master Cleanse is an in depth elimination of toxic build up in the body through the use of foods, herbs, and/or medicines to stimulate the body’s elimination processes- bowel movement, purging, sweating. Patients should not attempt a “master cleanse” if they have never done a “gentle” cleanse – it’s the analogy of taking a master yoga class if you’ve never done yoga. The adage, too much of a good thing is simply not good in this case, it can be harmful.

· It’s important to set goals and understand the purpose of the cleanse – this will guide you into safe and effective cleansing. With seasonal changes – it’s a wonderful idea and perfect way to get your body (inside and out) ready for summer!

2) How do you define goals for your cleanse?

· It’s important to determine whether you are doing a “spring cleaning” of the body – or, if you are hoping to lose ‘weight’ with your cleanse. There’s a significant difference between the two and it’s important to understand the goal – and the outcome of the type of cleanse you select. There are many determining factors, such as use of medications and history of dieting for example – if you are looking to detox your body from certain types of factors, these cleanses need to be more individualized.

3) Are you a candidate for cleansing? What is your motivation for cleansing?

· If you plan to experience major fat loss then cleansing is not a recommended form. Any “cleanse or detox” that is advertised as rapid fat loss is usually suspicious to me. True changes towards healthy weight are achieved through realistic and sustainable dietary changes as well as physical activity, other life style modifications and of course appropriate hormone balancing.

4) Do you have any medical concerns that might prevent you from doing a cleanse – and, what’s the basic premise behind a ‘natural’ food-based cleanse?

· Remember to consult with your doctor before making any major changes. However, for most people simply changing their diet according to the guidelines provided will stimulate elimination of “junk” they tend to accumulate on a daily basis

· “Let food be thy medicine” as much as possible. Again, most people tolerate the addition of liver friendly veggies and extra fiber. These 2 simple steps alone for the average American will promote increased liver detoxification and stimulate healthier bowel movements.

5) How do you do a basic Spring Cleaning, all-natural cleanse?

· First, determine how “aggressive” your cleanse should be answer these simple questions:

– How clean is your every day diet?

1. Remember to Cleanse Gradually- Every cleanse should start small and in relationship to daily life.

2. Have you ever cleansed before? This will help you determine what foods/products you respond well too.

– What are your existing daily activities that support cleansing?

1. How much water do you drink?

a. Recommendation is half your weight in ounces plus an additional 8oz for every 6o of water. Sorry, caffeinated beverages do not count (tea, coffee, soda)

2. How often do you have a bowel movement?

a. We do not like to talk about our BM’s but this is a vital process for cleansing remember if you are planning on removing toxins form stored tissues such as fat then you want to ensure that you are eliminating them on a daily basis through your bowels and urine.

-How are you supporting your body in eliminating that you are cleansing out?

1. Understand that the main detoxing organs and systems are your digestive system, urinary system, skin, and liver and mental/emotional systems.

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ProtoClear Detox

Since the temperature seems to be getting warmer by the minute, I thought I would share with you guys a program to help prepare for swimsuit season! The ProtoClear Detox is a dietary cleansing program whose goal is to cleanse the body of toxins and clean out the gut, liver, and skin by simply supporting the body from a dietary standpoint. It is gentle but effective and compliments well the efforts many of you are undertaking in improving your physical activity and lifestyle routines. ProtoClear itself contains amino acids that help the detoxification process, as well as antioxidants, vitamins, minerals, micronutrients, and healthy fats (omega-3’s).

The ProtoClear program lasts 3 weeks and is a combination of a diet change as well as a drink mix that is consumed 15 to 20 minutes before each meal. There is a meal planner provided, but you also have the option of getting creative and making your own meal plan from the list of approved foods. The diet itself is not extremely restrictive; it simply emphasized healthy, whole foods that tend not to stress the body.

The foods you want to include in your diet include:

  • Protein: some chemical free poultry is ok, but the ProtoClear itself is high in protein, so your normal animal protein consumption can be reduced
  • Deep Sea Fish: cod, Halibut, orange roughy, perch, etc., with wild varieties preferred over farmed
  • Vegetables: most organic vegetables are ok, but nightshades (tomatoes, bell peppers, chili peppers, eggplant, and white potato) should not be eaten since they are known to be inflammatory
  • Fruits: low-glycemic fruits such as apples, cherries, kiwi, peaches, plums, pomegranates, and pears
  • Grains: gluten-free grains such as rice, quinoa, amaranth, rice, and millet
  • Nutritional oils: olive, sesame, or flax oil
  • Beverages: ten 8 oz glasses of water are recommended to help flush out toxins; caffeine-free herbal tea and diluted fruit and vegetable juices are also ok
  • Select sauces, condiments, sweeteners, and spices are also included.

Daily, light exercise is also recommended while participating in ProtoClear. For more information on the ProtoClear program, make an appointment at the Iluminar Therapy Office.

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