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1. Bertelli AA, Das DK. Grapes, wines, resveratrol, and heart health. J Cardiovasc Pharmacol. 2009 Dec;54(6):468-76. doi: 10.1097/FJC.0b013e3181bfaff3. PMID: 19770673.

2. Waterhouse AL. Wine phenolics. Ann N Y Acad Sci. 2002 May;957:21-36. doi: 10.1111/j.1749-6632.2002.tb02903.x. PMID: 12074959.

3. Bertelli, Alberto A A MD, PhD*; Das, Dipak K PhD, ScD, FAHA† Grapes, Wines, Resveratrol, and Heart Health, Journal of Cardiovascular Pharmacology: December 2009 – Volume 54 – Issue 6 – p 468-476 doi: 10.1097/FJC.0b013e3181bfaff3

4. Micallef M, Lexis L, Lewandowski P. Red wine consumption increases antioxidant status and decreases oxidative stress in the circulation of both young and old humans. Nutr J. 2007 Sep 24;6:27. doi: 10.1186/1475-2891-6-27. PMID: 17888186; PMCID: PMC2039729.

5. Chiva-Blanch G, Urpi-Sarda M, Ros E, Arranz S, Valderas-Martínez P, Casas R, Sacanella E, Llorach R, Lamuela-Raventos RM, Andres-Lacueva C, Estruch R. Dealcoholized red wine decreases systolic and diastolic blood pressure and increases plasma nitric oxide: short communication. Circ Res. 2012 Sep 28;111(8):1065-8. doi: 10.1161/CIRCRESAHA.112.275636. Epub 2012 Sep 6. PMID: 22955728.

6. Mukamal KJ, Ascherio A, Mittleman MA, Conigrave KM, Camargo CA Jr, Kawachi I, Stampfer MJ, Willett WC, Rimm EB. Alcohol and risk for ischemic stroke in men: the role of drinking patterns and usual beverage. Ann Intern Med. 2005 Jan 4;142(1):11-9. doi: 10.7326/0003-4819-142-1-200501040-00007. PMID: 15630105.

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8. Yang X, Li X, Ren J. From French Paradox to cancer treatment: anti-cancer activities and mechanisms of resveratrol. Anticancer Agents Med Chem. 2014;14(6):806-25. doi: 10.2174/1871520614666140521121722. PMID: 24851878.

9. Ruitenberg A, van Swieten JC, Witteman JC, Mehta KM, van Duijn CM, Hofman A, Breteler MM. Alcohol consumption and risk of dementia: the Rotterdam Study. Lancet. 2002 Jan 26;359(9303):281-6. doi: 10.1016/S0140-6736(02)07493-7. PMID: 11830193.

10. Gea A, Beunza JJ, Estruch R, Sánchez-Villegas A, Salas-Salvadó J, Buil-Cosiales P, Gómez-Gracia E, Covas MI, Corella D, Fiol M, Arós F, Lapetra J, Lamuela-Raventós RM, Wärnberg J, Pintó X, Serra-Majem L, Martínez-González MA; PREDIMED GROUP. Alcohol intake, wine consumption and the development of depression: the PREDIMED study. BMC Med. 2013 Aug 30;11:192. doi: 10.1186/1741-7015-11-192. PMID: 23988010; PMCID: PMC3765610.

11. Hodge AM, English DR, O’Dea K, Giles GG. Alcohol intake, consumption pattern and beverage type, and the risk of Type 2 diabetes. Diabet Med. 2006 Jun;23(6):690-7. doi: 10.1111/j.1464-5491.2006.01864.x. PMID: 16759314.

12. Chiva-Blanch G, Urpi-Sarda M, Ros E, Valderas-Martinez P, Casas R, Arranz S, Guillén M, Lamuela-Raventós RM, Llorach R, Andres-Lacueva C, Estruch R. Effects of red wine polyphenols and alcohol on glucose metabolism and the lipid profile: a randomized clinical trial. Clin Nutr. 2013 Apr;32(2):200-6. doi: 10.1016/j.clnu.2012.08.022. Epub 2012 Sep 3. PMID: 22999066.

References

1. Sender, R., Fuchs, S., & Milo, R. (2016). Revised estimates for the number of human and bacteria cells in the body. PLoS biology, 14(8), e1002533.

2. Hill, Colin, et al. “Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic.” Nature reviews Gastroenterology & hepatology 11.8 (2014): 506.

3. Quigley EM. Gut bacteria in health and disease. Gastroenterol Hepatol (NY). 2013;9(9):560-569.

4. Rowland, I., Gibson, G., Heinken, A. et al. Gut microbiota functions: metabolism of nutrients and other food components. Eur J Nutr 57, 1–24 (2018). https://doi.org/10.1007/s00394-017-1445-8

5. Lei YM, Nair L, Alegre ML. The interplay between the intestinal microbiota and the immune system. Clin Res Hepatol Gastroenterol. 2015 Feb;39(1):9-19. doi: 10.1016/j.clinre.2014.10.008. Epub 2014 Nov 11. PMID: 25481240; PMCID: PMC4423786.

6. Tuohy KM, Fava F, Viola R. ‘The way to a man’s heart is through his gut microbiota’–dietary pro- and prebiotics for the management of cardiovascular risk. Proc Nutr Soc. 2014 May;73(2):172-85. doi: 10.1017/S0029665113003911. Epub 2014 Feb 4. PMID: 24495527.

7. Dale, Hanna Fjeldheim, et al. “Probiotics in irritable bowel syndrome: an up-to-date systematic review.” Nutrients 11.9 (2019): 2048.

8. Blaabjerg S, Artzi DM, Aabenhus R. Probiotics for the Prevention of Antibiotic-Associated Diarrhea in Outpatients-A Systematic Review and Meta-Analysis. Antibiotics (Basel). 2017 Oct 12;6(4):21. doi: 10.3390/antibiotics6040021. PMID: 29023420; PMCID: PMC5745464.

9. Almeida, Alexandre, et al. “A new genomic blueprint of the human gut microbiota.” Nature 568.7753 (2019): 499-504.

10. Rondanelli, Mariangela, et al. “Using probiotics in clinical practice: where are we now? A review of existing meta-analyses.” Gut microbes 8.6 (2017): 521-543.

References

Neha K, Haider MR, Pathak A, Yar MS. Medicinal prospects of antioxidants: A review. Eur J Med Chem. 2019;178:687-704. doi:10.1016/j.ejmech.2019.06.010
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References

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TOP Antioxidant-Rich Foods

Avocado
Artichokes
Apricots
Berries
Beans
Broccoli
Carrots
Capsicum
Coffee
Dark Chocolate
Green Tea
Garlic
Grapes and Grapefruit
Kale
Kiwi
Mango
Nuts
Oranges
Onion
Poultry
Parsley
Pumpkin
Red Wine
Red Cabbage
Strawberries
Spinach
Seafood
Tea

Foods that contain Omega-3 FA

The American Heart Association recommends eating two servings of fish (particularly fatty fish) per week. A serving is 3.5 ounces cooked or about a cup of flaked fish.

Common fish and seafood products rich in Omega-3 [5]

Seafood	Serving Size	Omega-3 FA (mg/serving)
Anchovy	2.0 oz	1,200
Catfish (farmed)	5.0 oz	253
Clams	3.0 oz	241
Cod (Atlantic)	6.3 oz	284
Crab	3.0 oz	351
Fish sticks (frozen)	3.2 oz	193
Halibut	5.6 oz	740
Lobster	3.0 oz	71
Mahi mahi	5.6 oz	221
Mussels	3.0 oz	665
Oysters	3.0 oz	585
Pollock (Alaskan)	2.1 oz	281
Salmon (wild)	6.0 oz	1,774
Salmon (farmed)	6.0 oz	4,504
Sardines	2.0 oz	556
Scallops	3.0 oz	310
Shrimp	3.0 oz	267
Swordfish	3.7 oz	868
Trout	2.2 oz	581
Tuna (albacore)	3.0 oz	733
Tuna (light, skipjack)	3.0 oz	228

Alternate Nostril Breathing

Powerful breathing technique to help you calm down, when you feel anxious and overwhelmed. It can be practiced every day 3-11 minutes and even up to 30 minutes.

Please consult your healthcare provider before attempting any activities in this video if you have or are recovering from a heart condition.

Standing Poses

Seated Poses

Flow Sequences

Warmups

Breathing & Meditation

Lunges