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Don't Sabotage Your Weight Loss Goals

3/22/2017

 
Weight loss makes it into most people’s New Year’s resolution lists at the beginning of each year or as we head toward bathing suit season.  For those of you who are trying to lose weight, there are a few things you should watch out for that could get you off track.
Women who got less than five hours of sleep a night were one third more likely to gain 33 pounds over the next 16 years.
Make a healthy sleep environment.
Make sure you get 7-8 hours of sleep a night.  The October edition of the American Journal of Epidemiology reports that women who don’t get enough sleep a night are at a higher risk to gain weight.  In fact, women who got less than five hours of sleep a night were one third more likely to gain 33 pounds over the next 16 years.  Try to get to bed a little earlier and create a quiet, dark sleep environment.

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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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Healthy Shopping Tips

10/27/2016

 
Do you find yourself wandering the aisles at the grocery store and ending up with more sugary or salty snacks than fresh produce? One mistake could be going shopping when you’re hungry – that is when your willpower is at its lowest. Not only that, but try to do the majority of your shopping around the perimeter of the store.
Do you find yourself wandering the aisles at the grocery store and ending up with more sugary or salty snacks than fresh produce? One mistake could be going shopping when you’re hungry – that is when your willpower is at its lowest. Not only that, but try to do the majority of your shopping around the perimeter of the store.
Try not to shop when you're hungry

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How Big Is A Serving?

10/3/2016

 
Do you ever look at the nutrition facts on the food you buy? Or maybe you wondered what a serving size looks like for your fresh fruits and veggies. Have you ever actually measured a serving size out to see what it looks like?
Review of a great size for visualizing portion sizes. This is important for weight loss and weight maintenance.
How big is a portion?
I found a great tool to help you visualize and remember what portion sizes look like.  You can look at portion sizes in a variety of categories including vegetables, fruits, milk & dairy, grains, meat & beans, fat & oils, sweets & treats, and mixed dishes.  For example, if you click on the vegetable category and then click on the baked potato icon, it shows you the potato on a plate next to a computer mouse to give you an idea of the size a one serving potato looks like.  It is important to understand portion sizes if you are trying to lose weight or maintain your weight.  It also has printable versions.  There is a full size portion guide that can be kept on your refrigerator and a wallet size portion guide that you can take with you wherever you go.
Click here to visit the site.​

Does Natural Mean Healthy?

7/13/2016

 
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When you go to the supermarket and see something labeled “natural”, you assume it must be healthy, right?  The truth is, the words food manufacturers put on their labels may not mean what you think they mean.    Here’s a list of some of these words and their definitions.
  • Natural:  means no artificial ingredients have been added (regulated only for meat and poultry.)
  • Organic:  means no pesticides, synthetic fertilizers, growth hormones or antibiotics were used.
  • No hormones administered: an unverified certification that the cow was not given hormones during its lifetime.
  • No antibiotic administered: an unverified certification that the meat or poultry has not been given antibiotics.
  • Cage free:  means the chickens weren’t in cages, but they can be packed into a windowless indoor space.   It has no impact on nutrition. 
  • Free-range:  an unregulated term that means the chicken has access to the outdoors for more than half its life.  They can still live in very crowded conditions with limited outdoor space.
  • Grass-fed:  means that the cow ate grass at some point during its life.  Look for “100% grass-fed.”
  • Pastured or pasture-raised:  unregulated term that means the animal has roamed a pasture throughout its lifetime.
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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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