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How to survive the holidays without gaining weight.

nutrition weight loss Nov 11, 2019
 

Americans typically gain 3-7 lbs over the holidays. Try these simple strategies to stem the weight gain tide and keep January fit and strong! 

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Is the Keto Diet Dead?

 

There has been quite a lot of negative press about the Keto Diet and ketogenic diets in general. 

Yet their proponents are adamant that their ketogenic diet improves their health. 

Learn the truth about them. 

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Why are food habit changes so difficult to sustain? Why is unhealthy food so addictive?

You came in to your new revamped diet with the best  of intentions. Maybe your health provider really stressed how important it was to be successful this time. Maybe your weight has been creeping upwards, or your cardiovascular numbers weren’t good or your A1C was creeping upwards. Maybe you feel inflamed all of the time and your Rheumatoid Arthritis has been acting up. You understand intellectually the importance of making these changes. In fact,  this time you vow to turn over a new leaf! You read all of the books and blogposts about your food plan. You really GET it, and yet… you have a strong start for a few days, weeks or even months and then your inspiration flags. Why is this so hard?

Many people have difficulty making these changes and maintaining them. In fact food habits  are some  of the more difficult things to change.  As difficult as it is to quit smoking, drinking, other addictions…. and I acknowledge that these are VERY...

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What I Learned about Portion Control from the Japanese

nutrition weight loss Nov 20, 2017

Many years ago when I was freshly out of college I worked as a Foreign Fisheries Observer in the Bering Sea off the coast of Alaska. This was in the early 1980’s and a great way for me to parlay my B.S. in Biology into a decent paying job (which was a rarity back then).   This particular job required me to live aboard foreign fishing vessels for months at a time, often as the only woman! I did 3 trips in all, 2 Japanese and one Soviet (this WAS the 1980’s so it wasn’t Russia then, but the U.S.S.R.).

I was taught as a child that the way to be a polite guest was to clean my plate. “Starving children in Europe” and other phrases like that to help me feel grateful and not too fussy about what was on my plate. I was a pretty picky eater as a young child which only was widened when I attended sleepaway camp and had to eat whatever I was given or there would be no eating at all. Plus I had worked up a pretty good appetite from being outdoors and...

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Hashimoto’s, Thyroid, Gluten and the Gut

Kaitlyn first came to see me suffering with extreme fatigue, insomnia, and a feeling of “unwellness” many years ago. She had a young child and worked part time but felt very fatigued all of the time. She was health conscious and followed a vegetarian diet with her husband and fed her whole family that way.

The first thing we did together was to run some bloodwork and to check into how her digestive system was working with Functional Medicine Testing. Through the allergy testing we found that she was allergic to most vegetarian protein foods such as dairy, beans, gluten (seitan – in meat substitutes) and soy. And her thyroid levels were way too low. She decided to add in clean animal proteins (grass fed beef, organic free range poultry and wild clean fish) and she went on prescription thyroid medication and with some fluctuations began to feel better.

After a period of stress and adjusting her thyroid medications a few times, we decided to test for Thyroid...

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How Stress and Lack of Sleep Makes You Fat!

sleep stress weight loss Jul 12, 2016

Ellen, a 44 year old IT specialist with 2 kids had been putting in long hours at her job. She wanted to prove to her boss that she could do a good job so she took on extra projects and as many of you know, salaried positions often really require that you work over 60 hours per week anyway. So her exercise by necessity had to be reduced due to work and family commitments, and her stress levels and the means she used to deal with her stress levels had exponentially increased.   Then she found that within 6 months she had gained 30 lbs! And her digestion was also really suffering! While a 30 lb weight gain is hard enough on your health, Ellen’s self esteem took a very big hit because she felt less physically attractive, felt exhausted and completely overwhelmed by the thought of losing all of the weight that she had gained.

She also found that with increased stress, even though she was utterly exhausted trying to balance her life, she had trouble sleeping too! She...

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Purging!

nutrition weight loss Aug 15, 2014

This morning, on my day “off” from seeing patients, I cleaned out my son’s room in preparation for his attending middle school. Out went (most of ) his old school projects, the large bin of legos (most of which were passed down from his older brother) as well as lots of other old toys that he no longer plays with.   And since I was on a cleaning and purging roll, I went and cleaned out our refrigerator which was way overdue. Next I will be going through my son’s old clothes (and mine as well) getting rid of what he has outgrown and what I no longer wear. I had all summer to do this, but I just got to it today, 5 days before school is to start.

Coincidentally, this late summer/ early fall time of the year in Chinese Medicine is also considered to be ruled by the Lungs which is about letting go of things that you no longer need (as well as the emotion of grief).  I have noticed in my own life, in my past, that I tended to end relationships this...

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Avoid and Prevent Winter Weight Gain!

It is very common in northern latitudes for the average American to gain from 2 – 10 pounds each winter especially during the holidays when there are more parties and gatherings centered around food. Here are a few tips to prevent winter weight gain from compromising your health goals this winter season.

1. Fill your plate 1/2 to 3/4 with salad or braised greens. This is the best way to avoid overeating all of those carbs and fats at parties and potlucks that happen over the holidays.

2. Stay active. It may be time to retreat to a more indoor venue for your exercise, especially if the temperature is, say 5 below! Even though running on a treadmill or a versiclimber is not as much fun as cycling the trails or going on a nice hike, it will stave off depression and help melt away those extra pounds. Or better yet, try a more vigorous yoga class such as ashtanga style. Once the mercury climbs to a more comfortable 20-30 degrees skiing is always an option for those like myself who...

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Addicted to Sugar?

Just because you and your family are staying away from excess sugar consumption doesn’t mean that you have to miss all of the fun! Here are a few suggestions so that you can still enjoy life and have things that “everyone else has”.

1. ” Buy back” your child’s Halloween candy from trick or treating and use the money to get them a special toy instead. Your child can still go trick or treating with his or her friends and even enjoy collecting all of the candy, but instead of eating it, they use it to get something else that will last (hopefully) and won’t harm them.

2. Try using a small (and I mean small) amount of stevia (from chrysanthemums!) to sweeten foods and in baking .

3. If the stevia is not a hit (it can be a little bitter) try these natural sweeteners such as agave (from cactus) or real maple sugar which lave a lower glycemic index and therefore won’t spike the blood sugar as much.

4. If you are craving sugar, it could be a...

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