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How to Have Healthy Holidays

11/22/2016

 
Do you feel like the holidays completely derail your healthy train? The holidays can be tricky. It can be hard to make healthy choices when it seems you are surrounded by temptation! Here’s the good news! I’ve compiled a few tips and tricks that will help you get through Thanksgiving and the holiday season without regret!
Get outside and move! Take a walk or jog early in the day. Join a local Turkey Trot and get that done first thing. Take the family outside for a game of flag football. Take a walk after your Thanksgiving meal. This helps stabilize blood sugar and speeds digestion.
Make sure you get enough movement!

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Learning From Mistakes

11/17/2016

 
There’s no single effective way to break bad habits. It’s not one size fits all. It's also important to recognize that even if you take a few steps back, it's not the end of the world. In fact, research has found that change rarely occurs in a straightforward, linear sequence, and when people falter, they usually don't fall all the way back to where they first began the journey. If viewed and used correctly, missteps can serve as learning opportunities, helping you become better prepared for the next leg of the trip.
Learning from mistakes can prepare you for what lies ahead
Learning from mistakes can prepare you for what lies ahead

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Menopause and Essential Oils

11/16/2016

 
Essential oils can help balance the body and help relieve the symptoms of menopause. Essential oils known to be helpful for menopause include clary-sage, geranium, jasmine, bois de rose, nutmeg, sage, rose maroc, bergamot, coriander, and red thyme. The following are a few formulas that may help during menopause.
Essential oils can help balance the body and help relieve the symptoms of menopause.
Try some of these formulas for menopause relief

Menopause Essential Oil Formulas


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Walk It Off

11/15/2016

 
Do you ever feel really sluggish after a big meal, especially after Thanksgiving dinner? There is a solution that’s both healthy and enjoyable – take a walk! Taking a walk speeds up digestion faster than alcohol or coffee, multiple studies have found. The walk helps burn calories and helps moderate blood sugar. It doesn’t have to be a long walk, either! Just a 15-20 minute walk gives you all the benefits!
Taking a walk speeds up digestion faster than alcohol or coffee, multiple studies have found. The walk helps burn calories and helps moderate blood sugar. It doesn’t have to be a long walk, either! Just a 15-20 minute walk gives you all the benefits!
Walking is not only fun, its good for you!

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You Can Have Your Pasta and Eat It, Too!

11/14/2016

 
For those who think they have to give up pasta so they can lose weight, there is good news!  You can have your comfort food by simply choosing 100% whole grain pasta.  Whole wheat pasta is a good option for those who are not gluten intolerant. It usually has the same amount of calories as white pasta, but many more nutrients.  Whole grain pasta contains large amounts of fiber, which is a weight loss bonus because it makes you feel full faster.  Keep your portions in control by serving up your pasta in a cereal bowl instead of a large dinner plate.  This makes it easier to stick to one cup portions.  Serve it up with a fat-free marinara sauce for a healthy dinner.
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If you are gluten-free, there are many more options available now than there used to be! I enjoy the brown rice and quinoa pasta from Trader Joe’s. What is your favorite healthy pasta dish? Try some whole grain pasta this week and tell me what you think about it! If you would like help losing weight, contact me for a Free, No-Obligation Weight Loss Discovery Session today! 
Get My Free Discovery Session

Being Cheerful is Good for Your Health

11/3/2016

 
Did you realize that a good attitude can affect your health in tangible ways? This Bible verse is fairly well known, and science backs it. Depression and a lack of energy often go hand in hand. Depression is something that you need to see a professional about, but if you are just having a down day, try changing your mindset and see how it affects your energy!
Did you realize that a good attitude can affect your health in tangible ways?
A cheerful attitude is good for your health
Some versions of the Bible put it this way:
A joyful heart is good medicine,
but a crushed spirit dries up the bones. 
Proverbs 17:22

Reserach has now found that depression is also linked with low bone mass and osteoporosis! Get help if you deal with depression. If you are just feeling a little down, try to focus on positive things!

How To Read Nutrition Labels

11/2/2016

 
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Are you an expert at reading nutrition labels? If you deal with managing health conditions like me, it has become very important to understand what is in your food. First, I always read the ingredient list to make sure it contains nothing that triggers my Crohn’s Disease. Second, I check out the nutrition label. Here are tips on how to read it.

​1.    Serving Size


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Cauliflower Helps Prevent Cancer

11/1/2016

 
Do you like cauliflower? What’s your favorite way to make it? Numerous studies have shown that what you eat can have a big impact on your risk for cancer. Some of these studies have shown that cauliflower is especially beneficial for preventing certain types of cancer, such as breast, lung, stomach, colon and liver cancers.
Numerous studies have shown that what you eat can have a big impact on your risk for cancer. Some of these studies have shown that cauliflower is especially beneficial for preventing certain types of cancer, such as breast, lung, stomach, colon and liver cancers.
Cauliflower contains antioxidants that prevent cancer

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    Tonya Cruz

    I am a Duke Integrative Medicine trained Health Coach located in Charlotte, NC. I hold a B.S. and M.A. in Wellness Management. I have a passion for health and for helping others achieve the healthy life they desire.

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