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Get Back on Track After Thanksgiving!

11-22-2017
Get back on track after your big Thanksgiving meal. Here are a few tips and tricks to help. Smiling group of female friends running trails together in park on winter morning It’s really hard not to fall off the diet wagon on Thanksgiving. And with all of the leftovers it’s hard to not continue with the overindulgence. If you’re still feeling the affects of your Thanksgiving meal, here are a few suggestions to get you up and moving again.

  1. Move! Feeling like staying on the couch? Streaming a fun fitness video. Or take a walk around the block to get your blood flowing. Once you start moving, you’ll start to feel great and eventually get yourself back to the gym or  out of the house for some exercise. The more fun the video is, the better. It’ll get you motivated to move.
  2. Stock up on protein and veggies. If you overdid it on Thanksgiving, make sure that the following two days include meals high in protein, which signals your body to burn body fat, and fiber from vegetables. Stay away from starches and drink plenty of water to stay hydrated.
  3. Do a high-intensity workout 12 to 16 hours after a big meal. Working out hard during this timeframe helps your body burn off the energy in the muscles and liver. Hundt recommends going for a fast run, a high-intensity strength training workout or a combination of the two.
  Hope you had a great holiday and hope these tips help you get back into being healthy and active.

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Avoid the Thanksgiving Food Coma

11-20-2017
thanksgiving-nap The holidays are the hardest time of year to eat healthily. And it’s really hard not to overeat and feel lethargic after your big meal. Luckily, the folks at Cornell University's Food and Brand Lab have discovered helpful tricks over the years to help people eat better.   Eat a healthy snack to get in a healthy mindset. You know the samples they hand out at the grocery store? Go for it, if they are healthy. Researchers found that a free sample of a healthy snack led grocery shoppers to buy 25% more fruits and vegetables than if they'd been given nothing and 28% more than people given a cookie. How does this relate to thanksgiving you may ask? Get in a healthy-eating mindset by avoiding fattening appetizers in favor of fresh fruit or raw veggies.   Use smaller plates. When people serve food onto a 12-inch plate, they portion out 22% more food than when they use a 10-inch plate, the Food and Brand Lab has found. This is important since other research from the Lab has found people eat 92% of the food that they self-serve, yet still feel satisfied when their plate is smaller.   Drink from tall, skinny glasses. Along the same lines, studies show people tend to pour 28% more liquid into a short, wide glass than a tall, skinny one. By pouring into a narrow glass, we will consume fewer calories.   Serve yourself the healthiest food first. Research into the behavior of buffet lines suggests people tend to overload their plates with whatever is  at the front. Then they gradually fill the plate with the rest of the items.Studies found this ratio is roughly 2:1 — two-thirds of the plate is occupied by the first thing people portion out. When you pick your seat, sit next to the vegetables. You'll naturally eat more of them.   Put down your fork between bites. Mind over matter! It takes about 20 minutes for the "full" feeling in your stomach to reach your brain and tell you to stop eating. Therefore take more time, put down your fork before your stomach fills up. You'll eat slower, consume less, and still have room for dessert.  

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Alzheimer's Disease and Sleep

11-17-2017
Sleep brain More and more studies are showing that a lack of sleep can be a contributing factor to Alzheimer's disease and people with Alzheimer's disease often have trouble sleeping. Why a correlation with sleep you say? Sleep is very important. Your system not only needs sleep to function, but it also needs sleep to ensure your memory is functioning properly. According to the Alzheimer's association, Alzheimer’s patients often have problems with sleeping or may experience changes in their sleep schedule. Scientists do not completely understand why these sleep disturbances occur. As with changes in memory and behavior, sleep changes somehow result from the impact of Alzheimer’s on the brain. When managing sleep changes, non-drug coping strategies should always be tried first. Sleep patterns are found to regularly change among those with Alzheimer’s and dementia, but tend to be more severe in Alzheimer's patients. There is evidence that sleep changes are more common in later stages of the disease, but some studies have also found them in early stages. As with most changes in memory and behavior, sleep changes somehow result from the impact on the brain.   According to the Alzheimer's Association, sleep changes can include:   Waking up  up more often and stay awake longer during the night. Brain wave studies show decreases in both dreaming and non-dreaming sleep stages. Those who cannot sleep may wander, be unable to lie still, or yell or call out, disrupting the sleep of their caregivers. Daytime napping and other shifts in the sleep-wake cycle. Individuals may feel very drowsy during the day and then be unable to sleep at night. They may become restless or agitated in the late afternoon or early evening, an experience often called “sundowning.” Experts estimate that in late stages of Alzheimer’s, individuals spend about 40 percent of their time in bed at night awake and a significant part of their daytime sleeping. In extreme cases, people may have a complete reversal of the usual daytime wakefulness-nighttime sleep pattern.   Need more sleep? Or have additional questions about Alzheimer’s and sleep? Talk to your doctor.

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Diabetes Awareness Month - What causes Diabetes

11-08-2017
Diabetes Awareness Month With November being diabetes awareness month, we’d like to bring you a little information on how people get diabetes in Americans today. The causes of Diabetes vary depending on your genetic makeup, family history, ethnicity, health and environmental factors. Because everyone is different, there technically is no one common diabetes cause that fits every type of diabetes. For example,  the causes of type 1 diabetes vary considerably from the causes of gestational diabetes. Similarly, the causes of type 2 diabetes are distinct from the causes of type 1 diabetes. Type 1 diabetes Type 1 diabetes is caused by the immune system destroying the cells in the pancreas that make insulin. This causes diabetes by leaving the body without enough insulin to function normally. This is called an autoimmune reaction, or autoimmune cause, because the body is attacking itself. There is no specific diabetes causes, but the following triggers may be involved:

  • Viral or bacterial infection
  • Chemical toxins within food
  • Unidentified component causing autoimmune reaction
Underlying genetic disposition may also be a type 1 diabetes cause.   Type 2 diabetes Type 2 diabetes causes are usually multifactorial - more than one diabetes cause is involved. Often, the most overwhelming factor is a family history of type 2 diabetes. This is the most likely type 2 diabetes cause. There are a variety of risk factors for type 2 diabetes, any or all of which increase the chances of developing the condition. These include:
  • Obesity
  • Living a sedentary lifestyle
  • Increasing age
  • Bad diet
Other type 2 diabetes causes such as pregnancy or illness can be type 2 diabetes risk factors. Still looking for answers about diabetes? Talk to your doctor for more information.

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Strategies to help you to beat the post-Halloween candy coma.

11-01-2017
halloween candy coma   Halloween is full of candy and fun, but it’s sometimes hard to not overdo it on the candy. In this post, we are offering a few simple strategies for keeping your post-Halloween cavity and extra pound-free.   Let’s talk about dark chocolate. Look through your kids candy bag and pull out all of the dark chocolate you can find. Try to avoid chewy candies and go for the dark chocolate instead. Some studies have suggested dark chocolate is good for the heart and can sometimes decrease hunger, while chewy candies stick to the teeth. Stick to the dark chocolate to make it a little bit healthier.   Eat dinner before candy. Limit candy intake by filling up their stomach before getting into the candy. To help prevent that kind of gorging, try to give children a healthy, filling meal before trick-or-treating. Hopefully their tummies will be a little more full before grabbing that third candybar.   The 10 trick. Have your kids pick 10 favorite pieces of candy, and give the rest away. Let them enjoy their 10 pieces over 10 days. This give you and your kids a sense of control without feeling shortchanged with their candy consumption.   Make it charitable. The Halloween candy buyback program from Operation Gratitude, gives kids an opportunity to exchange their candy for a dollar. Their candy is then sent in care packages to US troops overseas. This not only teaches the lesson of charity, it also makes for very gracious troops on the front lines.   Hope you had a wonderful Halloween!

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