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Showing posts from tagged with: diet

Eat Less, Enjoy More

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3. Canva - Healthy Lunch in Glass Jar DIETING MIGHT BE one of the most grueling tasks we ask for each year, and most struggle with some form of dietary ailment. The U.S. Department of Agriculture reported that a key to successful dieting is to enjoy your food more, while eating less. Sounds like that alone could be a challenge. But the department continues to suggest that your meals should include all food groups yet limit sugar, salt and saturated fat. The USDA also offers these additional suggestions: Learn the ingredients in all foods and beverages you consume, which will help you make healthier choices. Eat slowly, enjoy the taste and texture of your food and pay attention to how you feel. Use a smaller plate. Chose healthier options if you eat out. Feed your sweet tooth with fruit, instead of choices with added sugar. Eat more vegetables, fruit and whole grains. Opt for calorie-free beverages, such as water, unsweetened tea or sparkling water, over soda and alcoholic drinks. Make sweets a once-in-a-while treat. It's OK to indulge occasionally, not daily.

Eat Healthier at Work Overeating on a regular basis can lead to weight gain. About 25 percent of adults eat 1,300 calories weekly from food they buy or get free at work, the Academy of Nutrition and Dietetics says. The academy recommends limiting these workplace snacks:
  • French fries.
  • Pizza.
  • Cookies and brownies.
  • Soft drinks.
  • Potato chips.

Nutritional Needs for Your Teen Teens typically have a significant increase in appetite around the age of 10 in girls and 12 in boys, the American Academy of Pediatrics said. During adolescence, boys require an average of 2,800 calories per day and girls an average of 2,200 calories per day. Hunger typically starts to subside once teens stop growing, the academy adds. But taller teens and those who play sports may require more calories into late adolescence, according to reports.

Is red meat good or bad for your health?

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 Is red meat good or bad for your health? red meat health Red meat contains numerous vitamins and minerals that are essential for a healthy, balanced diet. In recent years, however, its reputation has been severely blemished, with studies suggesting that red meat intake can increase the risk of cancer and other diseases. But is it really that bad for us?  For many households, it is considered a food staple, with some of us consuming beef, lamb, and pork in different variations on a daily basis. Then what is the harm? When it comes to your intake, cancer has been the most published health implication. In October 2015, the World Health Organization (WHO) published a report concluding that it is "probably carcinogenic to humans," meaning that there is some evidence that it can increase the risk of cancer. Additionally, the WHO concluded that processed meats - defined as "meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation" - is "carcinogenic to humans," meaning that there is sufficient evidence that processed meat intake increases cancer risk. We’ve also read studies on red meat and heart disease, kidney disease, gout and other diseases. But despite the evidence, red meat in moderation  or every once and awhile is not a problem. You will always want to have a balanced diet that includes unlimited amounts of vegetables, but adding in red meat here and there is not a problem. Everything in moderation!

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

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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!

What is Gastroparesis?

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Gastroparesis Have you ever heard of Gastroparesis? I’m sure your guess consists of something related to the gut, but it is actually a condition that affects the normal spontaneous movement of the muscles (motility) in your stomach. Generally, strong muscular contractions propel food through your digestive tract. But, if you have gastroparesis, your stomach's motility is slowed down or doesn't work at all, preventing your stomach from emptying properly. Gastroparesis is sometimes treated with medications, such as opioid pain relievers, some antidepressants, and high blood pressure and allergy medications, and can lead to slow gastric emptying or cause similar symptoms. For people who already have gastroparesis, these medications may make their condition worse. Gastroparesis can interfere with normal digestion, cause nausea and vomiting, and cause problems with blood sugar levels and nutrition. The cause of gastroparesis is usually unknown. Sometimes it's a complication of diabetes, and some people develop gastroparesis after surgery. Although there's no cure for gastroparesis, changes to your diet, along with medication, can offer some relief. If you feel that you may have Gastroparesis or a similar condition, call us today and make an appointment to see your doctor.  

Fruits, Veggies and More

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fruits_and_veggies We all know that eating fruits and vegetables is great for your health and excellent for your diet, but do you know how many you should really be eating? People who eat a healthy, balanced diet with plenty of fruits and vegetables can help lower their risk for heart disease, type 2 diabetes, and some types of cancer. Eating healthy can also help prevent obesity and high blood pressure. That said, most people are still lacking the amount of fresh fruits and vegetables they should actually be eating. Did you know,

  • Fewer than 1 in 4 adults eat the recommended amount of fruits every day.
  • Fewer than 1 in 7 adults eat the recommended amount of vegetables every day.
Not only can you make a difference by adding them into your diet, but you can also help spread the word to others by encouraging your friends, families and communities to start eating healthy. Ever considered joining a CSA (Community Supported Agriculture) to work with local farmers and get fruit and veggies in your area that are in season, or growing veggies and herbs in your own garden? You don’t need a lot of space, and can even grow them in pots in the winter when the weather is cooler. You can also encourage your family members to make small changes, like keeping fresh fruit or carrot sticks within easy reach. And last, consider making recommendations to your local restaurants, stores, and other businesses to provide quality foods made with fresh fruits and vegetables.  

An Ultimate Superfood – Blueberries

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blueberries Blueberries are not only popular, but repeatedly ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA. As one of the few fruits native to North America, blueberries have been enjoyed by Native Americans for hundreds of years and have been enjoyed around the world in cuisines from Asia to the Mediterranean. What's New and Beneficial About Blueberries With their nervous system and brain benefits, research has shown that blueberries can improve memory. In a study involving older adults, 12 weeks of daily blueberry consumption was enough to improve scores on two different tests of cognitive function including memory. While participants in the study consumed blueberries in the form of juice, three-quarters of a pound of blueberries were used to make each cup of juice. As participants consumed between 2 to 2-1/2 cups each day, the participants actually received a very plentiful amount of berries. The authors of this study were encouraged by the results and suggested that blueberries might turn out to be beneficial not only for improvement of memory, but for slowing down or postponing the onset of other cognitive problems frequently associated with aging. Have you eaten your blueberries today? Ask your doctor about additional benefits of blueberries and other super foods.

Find success with your New Year’s Resolution

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It’s the time of year where New Year’s Resolutions have been made, but now it’s time to make them happen. For many losing weight, eating healthy and exercising regularly are common resolutions. But the real question is, how do you realistically find success with your resolution. The following tips can help!

nye resolution


Be realistic with yourself and your resolution.

The best way to reach a goal is to make that goal an attainable goal. For example, instead of making a resolution to never eat your favorite food again, set your resolution ot only eating that food once per month so you aren’t setting yourself up for failure. Make attainable goals that are tough, but you know you can realistically reach.

Outline a Resolution Plan.

Decide in advance how you will deal when tempted to skip your workout or eat that giant chocolate bar put in front of you. Decide in advance how to handle resolution breakers when put in front of you and practices positive thinking to keep you on the right track.

Talk About Your Resolution.

If you tell enough people, it will not only keep you on track personally, but those that you tell will be there to support your resolution. And even better they may have the same resolution so you can motivate one another along your path.

Track Your Progress.

Keep track of what you are eating, how much exercise you are getting, and how much you are sleeping, etc. Accomplishments can keep you motivated to stay on track with your goals.

Reward Yourself.

If you attain one of your goals, reward yourself with something you like that does not contradict your resolution. For example if your resolution is to lose 5 lbs and you hit that goal, reward yourself with new fitness clothing to keep you on the right track to attaining your next goal.

Keep Trying and Stick to It.

Studies have shown it take approximately 21 days for a new activity to become a habit. Stick to it and once you achieve your goals, make another goal to keep going and continue with your resolution to better yourself and your health.


Talk to us today to help you make your health and fitness resolution a reality. We are here to help.

Happy Holidays!

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We would like to wish you a safe and happy holiday and provide you with a few tips to stay healthy and not overindulge this holiday season. Christmas-food With a season full of holiday parties galore, it’s important to keep on track with your diet and not over-indulge in those things you’ve been working so hard to keep on track with. We offer the following tips to help you with your goals.

  1. Always know that the buffet is the holiday danger zone. We see food, good food, and it’s there for the taking, but remember ever spoonful that goes on your plate can lead to overeating. Just remember to keep the buffet in moderation, do not take more than you bargained for. If you are worried about overeating from the buffet, try eating something light before the party to hold you over and help you avoid the cheese plate.
  2. Seated dinners are also often times to indulge. Eat what you want, but remember always in moderation. If your plate comes with a salad and some of that yummy mac and cheese you’ve been craving, make sure to eat your salad first and only have a few bits of the high calorie items. Also, consider sharing with others at your table, so you don’t slip in another bite. And always order an entree that is rich in proteins such as fish, lamb, or anything fresh and nutritious. Choose wisely and choose the healthiest option on the menu.
  3. Control your alcohol intake. When it comes to champagne, wine or cocktails, you don’t have to go all out. Have a drink and be done, keep it in moderation.
For more tips on how to keep your diet on track during this holiday season, contact us today. Stay safe and have a wonderful holiday.

Happy Thanksgiving: Tryptophan and Turkey

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Roast Turkey on a Serving Dish, in a Dining Room

Does Tryptophan really make you sleepy? And is turkey really to blame?

Thanksgiving, is not only the time of year to give thanks, but it’s also a great excuse to get together with friends and family and treat yourself to a great Thanksgiving meal.  Most traditional thanksgiving meals consist of turkey and year after year, we hear of people getting sleepy after their thanksgiving feast because the turkey is laden with L-tryptophan, tryptophan is what makes you tired. So is it true, the turkey is really to blame? Let’s find out.

L-tryptophan is an essential amino acid that the body cannot make on its own, therefore your diet can supply it. Foods rich in tryptophan include poultry, meat, cheese, yogurt, fish, and eggs. And you guessed it, turkey! But that’s not the only reason you get sleepy. Tryptophan is needed for the body to produce serotonin. High levels of Serotonin in the body will make you feel relaxed and happy. Serotonin is used to create melatonin in your body, which helps control your sleep and wake cycles.

So as it turns out, turkey does include tryptophan, but it actually contains no more than any other form of poultry, and actually has slightly less than chicken. So if you are feeling sleepy after eating your Thanksgiving meal, it’s probably a combination of things that are making you sleepy, including all of the carbohydrates your body has taken in during the meal which can also make you feel lethargic. Chew on that.

Happy Thanksgiving! We hope you have a wonderful Thanksgiving filled with turkey, love and laughter.