I wanted cake….So I ate some!

Shame on me???

My family and I went to a wedding this weekend, and big events and celebrations throw everyone (including me) into a “diet melt-down”; but, do they have to? Celebrations include lots of our favorite things: traveling, being with friends and family, eating out, and desserts! But, rather than enjoying them, most of us end up feeling guilty.

It doesn’t have to be this way! Celebrations are special and we shouldn’t feel bad about participating. What we should do is: prepare and be aware. I am firm on my stance that one meal/day/weekend does not make or break health. Always keep healthy habits in mind, but don’t let them take over your life or prevent you from enjoying it.
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Move more or eat less?

One of the first things people want to do for weight loss is: exercise. Now, while exercise is an important part of a healthy life, it may not be the best catalyst for weight loss.

Weight management is about balancing Calories. When we eat fewer Calories than we burn, then we lose weight. This makes it simple to see the 2 ways to lose weight: eat fewer Calories, and/or burn more Calories. We are a “food-loving” people, so the first option does not always appeal to us; so, it makes sense that the “next best” option is exercise, right?
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Don’t Sweat the Small Stuff

Achieving health and wellness goals can be frustrating. It is gradual and takes a lot of time and consideration, initially. One common frustration is that even if we try to make the right choices, sometimes our numbers don’t improve, or seem to get worse! Seemingly big changes do not usually produce immediate results.
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To eat after dinner or not to eat after dinner? That is the question!

One common weight loss strategy is: no food after 6:00pm (insert arbitrary time after dinner…I have heard them all!). When asked why, the usual response is: we don’t burn Calories during sleep. HOWEVER, this is not entirely true. The body is always burning Calories. Breathing, digesting, thermal regulation, etc., all require energy, so as long as those things are happening (and it is a good thing they always are!), we burn Calories.

Do we burn as many Calories as we do when awake? Well, no; but, the body definitely does not completely shut down during sleep. Now, this is not to say that we all NEED a snack after dinner; but, if we feel hungry after dinner, we shouldn’t ignore it.
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No Meat on Good Friday?!


Happy Good Friday! And happy “no meat day” for those avoiding “flesh meat” on Fridays during Lent. Lots of us cringe or roll our eyes at the thought of a day without meat, but don’t worry: here are some tasty, filling, meat-free meal ideas! Limiting meats is something to consider year-round; BUT, Lent is a great “excuse” to try new ideas and prove that: “yes, I can survive a day without meat” (and still feel satisfied)!
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What is in your blood?

Many of us have labs drawn every year, but don’t know what the numbers are telling us. It is important to ask questions, know what your doctor is looking for, and understand what your labs mean. The more you know about your body, the more you can see how food and lifestyle can change and improve it!
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