Eat Your Way to a Healthier You

By Victoria Vande Zande, MD, Prevea Health Internal Medicine

 

There are many benefits of a healthy diet including increased energy, improvement in overall health, mood stabilization and overall feeling better. Healthy eating is not about strict dietary limitations, staying unrealistically thin or depriving yourself of foods you love. There are many simple things that you can do to start eating better.

  • Increase your fruit and vegetable consumption to five servings per day. This helps to increase your fiber and vitamin intake, as well as increase complex carbohydrates.
  • Decrease your calorie intake by replacing liquid calories with water.
  • Eat real food. Replace fast food, food from convenience stores and processed snacks with food that you prepare. This takes some extra planning but will definitely make you feel better.
  • If portion size is an issue, try using a smaller plate or a plate which shows how much of each thing you should have.
  • People who count calories have the most success with weight loss if that is what you are striving for.

 

Not matter what you do, it is important to get the proper balance of foods including lean protein, fat and carbohydrates. Evidence shows that higher protein diets decrease hunger, increase weight loss and increase percentage of fat loss. Fats are important as an energy source and for cell function. Trans fats, found in processed and deep fried foods, should be avoided. Carbohydrates are the most abundant molecules on earth and are an important source of fuel for your body. They are necessary for a healthy diet, but it is important to choose correctly. Choose fruits, vegetables and complex carbohydrates and avoid simple carbohydrates (sugar, processed foods).

 

Now, the holidays are right around the corner and it can be difficult to eat healthy during this time of year; Americans gain approximately one to two pounds throughout the holidays. This can add up over the years. In preparation for a holiday feast, remember:

  • Don’t skip meals. Hunger will cause you to overeat.
  • Eat breakfast. Research shows that people who eat breakfast consume less during the day.
  • Use a smaller plate. This encourages proper portion sizes.
  • Start by eating salad and vegetables first. You’ll be filled up and eat less.
  • Drink a large glass of water prior to eating. Again, you’ll be filled up and eat less.
  • Don’t devour your meal. Eat slowly and savor each bite, and wait 10 minutes before going back for seconds.

 

Controlling cravings over the holidays can also be problematic. Too much processed carbohydrates, sugar and sugar substitute can increase cravings for sweet foods. It has been proven that the more you restrict yourself, the more you are going to get cravings for those foods. Allowing yourself a small amount of the things you crave will not leave you feeling deprived. When you are allowed these foods you are less likely to binge or feel guilty for eating them. One tip – put a barrier between you and the food you crave. Put the food farther away. The less convenient a food is to obtain, the less likely you are to succumb to the craving.

A Weight  Loss Program That Works

For some, a more strict diet is necessary. For these people, Prevea Health offers Ideal Weigh. Ideal Weigh is a medically-supervised weight loss program that uses Ideal Protein foods along with vegetables, protein and supplements to achieve weight loss. With Ideal Weigh, carbohydrates are limited to push your body into ketosis. During ketosis your body burns fat first. Since you are eating more protein your body doesn’t burn muscle. In fact, patients on Ideal Weigh have improved body composition (decreased fat and increased muscle) and lose inches. Additional benefits? Patients with diabetes and high blood pressure are often able to decrease the medications they are on, or discontinue them altogether. Patients who have difficulty with fertility due to polycystic ovary syndrome (PCOS) can have improved fertility. Patients with muscle and joint pain will often have improvement due to decreased inflammation when they decrease their simple carbohydrate intake. To learn more visit prevea.com/weightloss.

Winter: One Great Time to Get a Massage!

By Candace Lokken, licensed massage therapist, Sans Souci Massage

Winter is hard on our bodies. Everything from dry skin, which body treatments are good for, to physical aspects and stressors such as shoveling, different exercises compared to summer exercise, and yes even shivering, contributes to winter stressors. There are also holiday stresses that weigh heavily on many of us, from family visits to spending the holidays without a loved one. Holiday stress can affect us in so many ways—physically as the body tenses, emotionally sometimes as depression and exhaustion, and even in a dietary way as our eating habits are different.

This is the time of year that most of our clients like heat and warmth. We use different ways of warming our clients: our tables are heated, we use rice bags, and we use hot stones and different types of heated towels. As always, we do an integrative massage for each client that is detailed to meet their current needs. We definitely do more hot stone massages in winter. This type of massage is very warming, detoxifying, and can be relaxing or can be more of a deep tissue massage with heat to help the muscle tissue relax.

Essential oils are used throughout the year, but there are oils that can address dry skin and that can be warming. Make sure you or your massage therapist choose the right essential oils. Stay away from synthetic oils and look for therapeutic-grade essential oils. The top 5 essential oils you could have on hand for this time of year would be: frankincense, lavender, lemon, peppermint, and tea tree. If you are looking for specific oils for dry skin, geranium, lavender, neroli, rose, rosemary, myrrh, frankincense, and sandalwood are great. If you are looking for specific oils to help with warming of the body, try rosemary, myrrh, ginger, black pepper, and clove bud. Adding your essential oils to a carrier oil such as unrefined, cold-pressed, organic coconut oil is a good way you can apply them to your skin without any type of breakout. Some essential oils can be very harsh for your skin if applied directly. You can add the oils to a hot bath, diffuse them into the air, or apply them directly to the skin with a carrier oil.

Each Sans Souci massage therapist has at least fourteen years of experience and customizes each massage to the client’s needs and preferences. We do all different types of massage from individual therapists doing specific types of massage such as craniosacral, lomi lomi, ashiatsu, and thai yoga therapy. But also we always do a thorough health intake with our clients before the massage so that we know specifically what each client’s problem areas are, and then we work specifically on those areas.

Winter is a good time to get a massage, but it is good to receive massage throughout the year! Even a 30-minute massage gives us enough time to work on a specific problem area. It is not enough time for a full body massage though, but it can be helpful.

For the holidays, gift certificates for massage are always a great gift. We sell them in our office or they can be bought online and printed through our website.

For more information or to make an appointment, visit www.sanssoucimassage.com.

Connecting with the Why: Achieving Lasting Change in Exercise and Nutrition

By Dave Hildebrandt, FitELITE, IGNITE, FE24 Fitness

Have you ever been on the roller coaster of exercise and nutrition and found yourself doing a particular program for a while and then fall off? Thousands of individuals do this every New Year. You set your intention to make this change, and it seems to fade just a few months later. We ALL strive for lasting change.

Well, the New Year is not yet here, and we don’t need the New Year to make a permanent change. That “someday is today.” Let me explain. I’ve been in the fitness industry going on twenty years. Lifestyle, health, and fitness is my passion—rather, helping individuals find their path to becoming the best they can be in all areas of life is what I truly set my intention for, why I do what I do.

Going back to lasting change, I truly believe change in anything you set out to do has to start with your mind. Your thoughts lead to decisions and decisions lead to actions. Many of us have set the goals to change that are more surface laden and not deep rooted and concrete. Over my twenty years, I have had many clients come to me and set the goal of weight loss. I truly honor this, but I challenge all of my clients to get more concrete and specific as to what they want and “WHY” they want their goal. I believe with absolute certainty you need to be specific about what you want and why you want it. Your goal has to be mapped out.

What is the key ingredient to lasting change? What will this specific weight loss do for you in your life? Will this weight loss bring you renewed energy to get down on the ground and play with your kids? Will this energy bring you the self-confidence that you may have been wanting for so long in your life? Will this weight loss give you the vitality to enjoy your retirement in the coming years? Answering these questions shows you how specific you need to be. What does it truly mean from deep within you to obtain the goal you are after? What is the internal (personally for you and you only) and external (for family or another external reason outside of you) meaning as to why you NEED and WANT to conquer the goal you set out to accomplish?

Once you established your “WHY,” make it a concrete statement and place the goal in front of you where you read it on a daily basis and as a constant reminder of the importance of conquering this goal to make it lasting. It is a constant reminder of how badly you truly want lasting change. Put it on your bathroom mirror, in your planner, your fridge, etc.

Just like nature has seasons of change, so does life. It is inevitable that you will encounter the winter and with it the trials will come, but you will have the power of your “WHY” to help guide you through to find the springtime and ultimately your lasting change. Truly anything and everything that leads to growth in your life comes through challenge.

So, the next time you set out to establish the next area in your life of personal development, take the time to reflect “WHY” it is so important to you. Make this “WHY” statement concrete, very specific, and get in depth within yourself to find the importance of conquering it for lasting change. Just like in the weight room, to make a muscle grow, you have to continually do repetitions just like we do in the personal development area of our minds. Read your “WHY” statement through daily repetition. You become what you focus on.

Yuck, I Have the Flu — Now What?

By Ann Bischel, Mayo Clinic Health System

Got the flu?

Don’t worry quite yet. There are ways you can self-manage:

  • Hydrate. Be sure to drink plenty of liquids, such as water, juice and warm soups, to prevent dehydration.
  • Rest. Catch up on your sleep to help your immune system fight off the infection.
  • Medication. Generally, you’ll need nothing more than bed rest and fluids. You also may consider an over-the-counter pain reliever to reduce some of the aches associated with the flu. But in some cases, your doctor may prescribe an antiviral medication. If taken soon after you notice symptoms, the medication may shorten your illness by a day or so and help prevent serious complications.

If infected with the flu, it’s important to take certain measures to ensure it doesn’t spread to others around you:

  • Wash your hands. Thorough and frequent hand washing or an alcohol-based sanitizer are effective ways to prevent the spread of germs.
  • Contain your coughs and sneezes. Cover your mouth or nose when you sneeze or cough, and wash your hands after. To avoid contaminating your hands, cough or sneeze into a tissue or the inner crook of your elbow.
  • Avoid crowds. By avoiding crowds during the peak of flu season, you may reduce your chances of infection and spreading to others. If you’re sick, stay home for at least 24 hours after your fever subsides to lessen your chance of infecting others.

If you do get the flu, remember these tips to help get over it quicker and avoid spreading it to others around you.

If you have flu symptoms and are at risk of complications, see your doctor right away.

Ann Bischel is a nurse practitioner in Express Care at Mayo Clinic Health System in Eau Claire, Wisconsin.