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Jun 12

Stress Buster--Exercise!

Stress.  It affects all of us.  It might be work.  It might be your finances.  It might be traffic.  It happens every day, every hour.  Think about what causes you stress.  Now think about what you do to manage your stress on a daily basis.  I spend a good part of my day talking to my patients about stress management.  One of those stress busters is exercise.


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May 15

Table Salt versus Sea Salt

Table Salt versus Sea Salt

 

Is there a difference?  Is one better than the other?


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Apr 17

Happy Birthday!

It's our 11th birthday!


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Mar 30

Genetic Cancer Screening

Are you a candidate for Genetic Cancer Testing?


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Mar 15

Testosterone Replacement and Heart Disease in Men

There's a new study out to add to the debate about testosterone replacement therapy in men and heart disease.  Does it increase or decrease the risk of heart disease?


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Feb 27

"Just a Little Heart Attack"

February is Heart Health Month.  Do you know the symptoms of a heart attack in women are often different than the syptoms in men?


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Feb 16

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Feb 02

Magnesium deficiency

Are you Magnesium deficient?


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Jan 06

Temptation and Diet

Dieting.

It’s a four-letter word with -ing attached. Ugh.  But it’s January and so many people are thinking about it.  Since I started working with healthy lifestyle and weight loss programs a few years ago, I’ve done a lot of thinking and researching about what makes one person be a successful dieter.  

Of all the things I have read, I have narrowed it down to the one thing that makes someone be a successful dieter: controlling temptation.  That’s right—controlling temptation.  I don’t think willpower really truly exists.  It boils down to the number of temptations each person experiences.

Let me explain.  Let’s say that every person who is dieting cheats on their diet after 20 temptations.  If you face 20 temptations before lunch, your diet is over.  However, if you face 20 temptations after 2 weeks before you cheat on your diet, that is 2 weeks where you’ve made really good progress!

Successful dieters arrange their lives so they are not faced with frequent temptations.  How do you do this?  If your temptation is cookies, don’t have them in the house.  If your temptation is picking up fast food on your way home from work, make sure you plan a menu and have easy, quick, and healthy meals planned.  You can’t control when a co-worker (or a patient) brings lovely treats to the office, but you don’t have to stare at it all day.  Take your bite or two and put the rest away.  

And that reminds me, I have chocolate stashed in my desk drawer that I forgot about… Out of sight, out of mind.  But that chocolate is going to stay there.  At least for today.

What are other ways for you to avoid temptation?


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Dec 01

8 Healthy Cooking Oils

What oil should I use for cooking?  What fat should I not cook with?  What about vegetable oil?  Soybean oil is in every store-bought salad dressing and that’s a vegetable so it’s okay, right?  There is so much information/misinformation “out there” about dietary fat, that even I get confused!  I read a bunch of articles from authors I trust and here’s the synopsis of my research…

If these are in your pantry, stop what you’re doing and throw them away:

  • Shortening
  • Vegetable oil (soybean, sunflower, safflower, canola oils)

These are highly processed and are found everywhere in the Standard American Diet.  They are unstable, pro-inflammatory, and are linked the increase of inflammatory diseases such as heart disease, Type 2 diabetes, arthritis, asthma, cancer, and auto-immune diseases.

For high heat cooking (stovetop cooking medium-high or above, baking above 400 degrees Fahrenheit):

  • Ghee
  • Grass-fed butter
  • Avocado oil

For low heat cooking (stovetop cooking on low to medium temperature, baking at 350 degrees Fahrenheit or below):

  • Extra-virgin olive oil
  • Coconut oil

Room temperature (do not heat):

  • Above oils
  • Macadamia oil
  • Walnut oil

These are great as salad dressings, drizzled on cooked vegetables, etc., and not for cooking.

Tips:

  • Store oils in dark (not clear) bottles
  • Do not store on the kitchen counter near the stove
  • Buy only the amount of oil you will use in 2 months
  • Organic designation prohibits GMOs as well as hexane use for oil extraction
  • Purchase unrefined, cold-pressed or expeller-pressed oils

Since I wrote this post, I’ve printed it and keep it on my fridge, so it’s a convenient reference when I’m cooking.  I hope you find it useful, too!


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