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Diet and Exercise for Healthy Bones

In Fitness, Nutrition by R. S. Armstrong, MD September 26th, 2019

Building healthy bones has been a topic of conversation since childhood. Remember your parents telling you to drink your milk and eat your vegetables so you would grow up to be big and strong? Our bones relied on this vital nutrition to reach optimum density. Bones are formed and strengthened from childhood into early adulthood. By a certain age, if you have not reached peak bone mass, you may be placed at a higher risk …

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Fats 101: The Good & The Bad

In Nutrition, Weight Loss by R. S. Armstrong, MD September 6th, 2019

There’s a reason super low-fat diets aren’t good for you. Our bodies actually need fats to function properly. They should make up at least 10% of our diets. It depends on the person; some people thrive on 10% while others need 20-35%. Unfortunately, the average American diet is much too high in fat – and not the good kind.    So What’s The Difference?  There are two primary groups of fats: saturated and unsaturated. In …

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15 foods that can give you more energy

In Nutrition by Karen Eisenbraun, CHNC May 8th, 2019

When we have low energy levels, we tend to blame lack of sleep. While a lack of sleep will certainly cause fatigue — and sleep is vitally important to good health — it’s not the only reason we feel run down. Diet is just as important as sleep when it comes to our energy levels. The foods we choose to eat every day can either energize us or completely deplete us. If you’re looking for …

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The complete guide to healthy carbs

In Nutrition by Karen Eisenbraun, CHNC March 26th, 2019

Carbohydrates are essential for fueling your body with energy. Healthy carbs can help regulate your blood sugar, provide a lasting feeling of fullness, and lend to muscle growth. But not all carbs are created equal. It’s important to know the difference between carbs that can boost your energy levels, and carbs that can drain your energy, lead to weight gain, and increase your risk of future health problems. Simple vs. complex carbs Carbs fall into …

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5 healthy dinner recipes you can make in 10 minutes

In Nutrition by Karen Eisenbraun, CHNC March 18th, 2019

One of the most common frustrations with nutritious food is finding the time and energy to prepare it. Indeed, cutting up fruits and vegetables is more time-consuming than grabbing something from the drive-thru on the way home. However, today there are a number of shortcuts and ways to cook up healthy foods without too much effort. Try these fast but healthy dinner recipes when you’re short on time but want to stick to your health …

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6 of the healthiest vegetables you should be eating

In Nutrition by Karen Eisenbraun, CHNC February 26th, 2019

When it comes to eating vegetables, you really can’t go wrong. Unless you’re slathering them with cheese, butter, salt, or sugar, vegetables are a nutritious complement to any meal — and you should eat them as often as possible. But with so many vegetables to choose from, it’s helpful to know which ones give you the most nutritional bang for your buck. And contrary to popular belief, the healthiest vegetables are not obscure plants that …

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8 ways to sneak more vegetables into your diet

In Nutrition by Karen Eisenbraun, CHNC March 18th, 2019

Let’s face it: getting more vegetables into your diet can be a challenge. Maybe you just don’t like the taste of veggies. Or maybe you find them too hard to prepare or simply don’t know how to cook them. These are valid concerns, but there are plenty of ways to overcome them. If you don’t like the taste of vegetables, it’s possible you just haven’t learned to cook them in a way that brings out …

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13 nutrition facts everyone should know

In Nutrition by Karen Eisenbraun, CHNC March 18th, 2019

The internet is full of nutrition advice that is contradicting and confusing. It’s no wonder so many of us have no idea where to start when it comes to getting healthier or losing weight. But, if we go back to basics, we can find a way to meet our health goals without losing our collective minds in the process. The following nutrition facts will help you get on the path to wellness. 1. There’s a …

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From the doc: Yes, you need to eat vegetables

In Nutrition by Jay J. Garcia M.D. February 25th, 2019

It’s the advice our mother always gave us and that health experts continue to push to this day: eat more vegetables. The 2015-2020 Dietary Guidelines for Americans say half of your plate should be vegetables. And yet, so many of us continue to eat far fewer vegetables than recommended. One study found that less than 14 percent of people are getting the recommended amount of vegetables each day! Chances are, you already know vegetables are …

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3 sugar substitutes that are better for you

In Nutrition by Karen Eisenbraun, CHNC March 18th, 2019

Medical evidence has clearly documented that consuming added sugar is detrimental to your health in many ways. But reducing or eliminating added sugar isn’t easy, especially if you’re used to eating sweet foods and desserts. The thought of never eating another cookie or putting sugar in your coffee again can be difficult for many people to accept. And artificial sweeteners are no better. Sweeteners like aspartame and sucralose have been linked to weight gain, type …