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From the doc: 5 things you should embrace to lose weight

In Weight Loss by Jay J. Garcia M.D. March 22nd, 2019

Anyone who has ever tried to lose weight or get healthier knows that unhealthy habits are hard to break. After all, if they weren’t, wouldn’t everyone be at their ideal weight with great diet and exercise habits? Unfortunately, many great intentions are sidetracked — or sabotaged altogether — by those pesky bad habits that keep coming back into our lives. Perhaps it’s snacking on carbs late at night or binging on Netflix instead of going …

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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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Ready to start losing weight? Start with these 5 habits

In Weight Loss by Karen Eisenbraun, CHNC March 18th, 2019

Many factors are at work in determining how easily you can lose weight and keep it off. Some are not in your control, including your DNA and genetics. But, if you focus on small, doable changes, you can get started on the path to a healthier you. Start with these 5 simple weight-loss habits. 1. Start a food and drink diary A food journal can help you identify your own personal diet patterns and determine …

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11 ways to eat less sugar

In Health and Wellness by Karen Eisenbraun, CHNC March 18th, 2019

Sugar: it’s the food everyone knows is bad for them, yet seems impossible to give up. If you have a sweet tooth, don’t blame yourself. Humans have been designed to crave sweets because in ancient times, foods with sugar were hard to come by. Today, however, the pendulum has swung in the opposite direction: it’s downright difficult to avoid sugar because it’s in so many foods. And as a result, even people who are avoiding …

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68 different names for sugar

In Nutrition by Jennifer Berry March 18th, 2019

It’s not an easy task to avoid or limit your sugar consumption these days. Many processed foods, even ones you wouldn’t expect, contain added sugar — some in alarmingly high amounts. You may assume that you can look at the ingredients list to see if there’s added sugar. Unfortunately, this isn’t always reliable because there are many different names for sugar — nearly 70, as you’ll see here. And to add to the challenge, food …

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5 healthy lunch tips for when you’re in a hurry

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

When it comes to healthy eating goals, many people fall short at lunchtime. Packing a healthy lunch takes time and forethought. If you’re in a rush or haven’t prepared anything in advance, you may resort to fast food or hitting the vending machine, which usually means you’ll consume far more calories than you planned and probably won’t get the healthy nutrients you need. Having a healthy lunch each day means you need to plan in …

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10 ways to reward yourself without food

In Health and Wellness by Karen Eisenbraun, CHNC March 18th, 2019

When you’re trying to make healthy changes in your life, it’s important to keep track of your progress and celebrate major milestones. This is a great way to avoid frustration and burnout when the going gets tough on a diet and exercise plan. But how do you reward yourself for making progress on your health goals when many of our typical reward systems are based on food? You don’t want to undo your progress by …

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From the doc: Use a food journal to identify patterns and triggers

In Dr. Jay Garcia MD, Health and Wellness by Jay J. Garcia M.D. September 1st, 2018

Do you keep track of what you eat and drink? A Kaiser Permanente study of more than 1,600 people found that those who kept a daily food journal lost twice as much weight over 6 months compared to those who did not journal. Tracking what (as well as when and why) you eat can reveal important insights into your personal habits and nutrition. You may discover that you’re eating more than you realize, you reach …

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Why you should make health, not weight loss, your ultimate goal

In Health and Wellness by Karen Eisenbraun, CHNC March 18th, 2019

In your weight loss journey, health should be your ultimate goal.  It is easy to focus on the number on the bathroom scale but your overall health is the priority.  Putting too much emphasis on weight or BMI can lead many people to make decisions that are actually detrimental to their health in their pursuit of weight loss — such as resorting to fad diets or other unhealthy eating patterns. Thin Does Not Always Equal Healthy …

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How to make your bedroom a sleep sanctuary

In Health and Wellness by Karen Eisenbraun, CHNC March 18th, 2019

Do you have trouble sleeping, or do you wake up in the morning still feeling tired? Take a good look at your bedroom and read out tips on making your room a place to get better sleep!  Getting a good night’s sleep starts with creating the right environment, with lighting, bedding, and other elements that help promote relaxation. Making a few simple tweaks at home can improve your sleep cycle and help you wake up feeling …