RETHINK THAT RED MEAT

By | Healthy Drinking | No Comments
Many people like a good burger or steak every now and then. But more and more evidence is coming out regarding the dangers of too much red meat.  The latest study from NCI ( National Cancer Institute), shows a sharp increase in all cause mortality due to the heme and nitrates found in cooked red meat.
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HOW WELL DO YOU KNOW YOUR FISH

By | Healthy Eating, Healthy Lifestyle | No Comments

If you love fish as much as I do, you’d want to eat it everyday. But like everything else, there are “rules”.Due to concerns over mercury content, and whether or not its farm raised or fresh water, its important to know which ones to eat, which ones to skip and those in between.

When you purchase fish,do you REALLY know what you’re getting? Where is it from, is it sustainable, how nutritious is it?  Welcome to the wonderful world of Fish !

TUNA – Moderate to high levels of mercury; albacore packed in water is best; has omega 3s, and vit B12

TILAPIA-Low mercury levels; farm raised in US is best; low in calories and very tasty

COD- Low mercury levels ( Atlantic), higher in Alaskan ; US cod is safest; Good source of phospherous

CRAB-Low mercury; US king or Snow crab is best; Lots of B12 and zinc

SALMON- Low mercury; WILD ONLY, no farm raised;  Good source of  Omeag3s B12 and Vit D

High Mercuy Levels: Mackrel, Orange Roughy, Swordfish, BigEye (ahi) Tuna !!

** Even low levels of mercury can be dangerous to pregnant women**

So the next time your contemplating a seafood dinner, KNOW your fish.

For more information on this topic , check out Health.co

 

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CALCIUM: NO DAIRY? NO PROBLEM

By | Healthy Eating | No Comments
No matter what age, we all need proper amounts of calcium for good overall health, strong bones, heart health  and weight loss. But what if you’re not a fan of dairy?  Growing number of people who can’t or who choose not to eat dairy from traditional sources. Do they  just settle for supplements? How does one get their 1000 mg/day? Fortunately, there are many other options to help them look and feel great .

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Color Me Healthy - Healthy Eating Tips

Color Me Healthy

By | Healthy Eating | No Comments

Every book you read or presentation you hear about nutritious eating stresses the need for a colorful plate.

This means many types of fruits and vegetables at every meal. The more colorful your plate, the easier it is to get all the nutrients, vitamins and minerals you need. You will also most likely feel satiated longer, control your blood sugar, and manage your weight and most other medical conditions. Make it a habit now, and it will become second nature in a few short months. Read More

WHAT WE DO FOR YOU

As a physician, I am familiar with how the body works and what it takes to keep it running properly. More people are overweight and obese in this country than ever before. We have to take steps to stem this tide, especially for our kids.

One of the ways to start this change is by developing a different relationship with our food. Learning to file our bodies and our minds by changing ONE FOOD AT A TIME!

PANTRY MAKEOVER: Once you decide to make the change, it’s best to do it gradually. One step at a time, and one food at a time (to prevent a family revolt for one thing). Also, you will be less likely to be depressed or feel deprived of certain foods.

WEIGHT MANAGEMENT: Finding and maintaining a healthy weight can sometimes be a daunting challenge. But we all know “yo-yo” dieting NEVER works. Learning HOW to eat, WHEN to eat and WHAT to eat are the keys to permanent lifestyle changes.

EXERCISE: If you’re looking for weight loss, it does not happen without exercise. If you are banking on overall better health, you have to MOVE. Start slow, go slow. Walk, run, dance, bike, stretch. Whatever it takes. Commit to it and start TODAY.

SUPERMARKET TOURS: One of the most important ways to make your change permanent is to know what you are eating. The best way to do that is to learn to read labels! It’s also impossible to be successful without learning to navigate the aisles of your local supermarket safely. For example, fresh foods and vegetables around the outside, processed foods in the middle. BEWARE!

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Love What You Eat

Love What You Eat By Nickie MartinThe true food pyramid

How certain foods affect us

Learn MINDFUL eating

What are the CLEAN 15

Why do we eat certain foods

How to change ONE food at a time

Step by step guide on making changes

Why these changes will save your life

 

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Success Stories

“I learned to think about what I was eating BEFORE I put it in my mouth. Soon the change just became second nature.”
– Monique L

“My health has really turned around since I gave up the processed foods. I don’t eat perfectly, but I’m getting better and feeling better—One Food AT A TIME.”
– Felece M

“It took my family a little while to get on board with my new eating plan. But introducing the changes SLOWLY made the transition much less challenging.”
– Jennifer E

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Change Your Life

Our mission educates the reader about the many factors that contribute to overeating and obesity while teaching the importance of mindful eating for longterm health and wellness. Learning to eat differently without starving your body or your wallet is our unique approach. This program will give you the options you want and the simplicity you desire!

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Get Moving

Warm Up

You should never start exercising, even walking, without a warm up period. Stiff, cold muscles are easily injured or torn when stretched too fast, too far. Slow easy movements 3-5 min for all areas involved.

Yoga

A great way to get started, especially if you’ve been on the couch for the last few years. There are many courses for beginners and even seniors. If you’re really inflexible consider “hot yoga”. It warms deep tissues which makes it easier to stretch.

Pilates

Another low impact exercise, that has a high impact on your health. For those with poor posture and/or back pain, this is great for core strengthening and stretching. Beginners welcome.

Walk

It’s the easiest, least expensive exercise that exists. You do need good shoes, but other than that, just walk out the door, around the office or through the mall. You’ll build strength and stamina in no time.

Run

The second easiest exercise after walking. All you need is good shoes and off you go. This is a great way to burn calories fast. The more you run, the better you feel. Don’t focus on pace or distance, just keep moving.

Resistance/Weight Training

As with any other new endeavor, “start low, go slow”. Isometric exercise can help get muscles used to working. Use machines over free weights and pay close attention to body mechanics.

Biking

What a great way to spend time with your kids. Once you learn you never forget. Start just around the neighborhood on a smooth flat surface, then progress to hills. Stationary bikes are just as good, but make sure to add a little resistance.

Swimming

If you have arthritis or severe injuries, this is the exercise for you. “NO” impact on joints, but helps increase flexibility and strength. Its resistance training without the weights.

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Snacks To Live By

Apple/Kale/Avocado Smoothie: Easy to make and full of good carbs and good fat. You’ll be satiated for hours. Add some nuts or flaxseed for protein and enjoy.

Peanut Butter/Banana Mix: This is great before a workout. Lots of energy, and it will keep you going even during an intense workout. Use PLAIN yogurt as your base to control sugar intake

Hummus: There are many different flavors  to choose from, and it can be used to top meat, veggies, and pita or crackers. Great on the go or between meals.

Healthy Wraps: Wraps can be a great source of fiber. Make sure you fill them with high quality protein. Try to buy tortillas without sugar.

Crunchy: Chewing is better and keeps you full longer than drinking. If you need crunch, choose pretzels over chips. Watch the salt content, and add some protein. Popcorn (air popped) is another good choice.

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