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Eating Well on a Busy Schedule

Demanding professional careers and busy family lives have many of us eating poorly. Poor nutrition can leave us over extended, overwhelmed and, let’s be honest, overweight. One of the greatest hurdles we face when trying to eat healthy is a busy schedule. Everything else takes priority. It’s more convenient to pick up fast food on the go or to purchase premade and processed items than to find time between activities to cook lean meats and fresh vegetables.

The good news is that being busy doesn’t necessarily mean having to forgo healthy eating habits. It requires some knowledge and organization, but if we commit to change, it is possible. Face it; everything worth having takes extra effort.

When it comes to healthy eating, organization and advanced planning are essential. Planning ahead and creating menus for the entire week will help us keep focused and on track. Going to the grocery store and purchasing what we need ahead of time will keep us from making last-minute decisions that sabotage our diets. Don’t get caught short; always have a plan.

1) When planning your lunches for work, choose food containers that will make your healthy eating more convenient. Plastic food containers and storage bags are versatile and ideal for eating on the go. They keep your food fresh and allow you to control portion sizes.

2) Get in the habit of carrying water with you at all times. Adequate water consumption is essential for fluid balance, calorie control, muscle fuel, clearer skin, kidney function, fatigue busting, and brain boosting. Drinking water throughout the day will help keep your appetite in check as well. You won’t feel starving, so you will be more in control of what you eat.

3) Make time to eat smaller meals throughout the day. If you plan and cook ahead of time, it will take you less time to eat. This, in turn, will allow you the flexibility to eat more frequently. Eating smaller meals more frequently will allow your body to use food more efficiently.
Less is not always more. Make sure you eat all the food you need. Don’t think you are doing yourself a favor by not eating all the food that is recommended each day. Remember, eating more frequently — without eating in excess — will actually boost your metabolism, thereby helping to reduce body fat.

Being busy doesn’t have to mean having to forgoing healthy eating habits. You can control your appetite, eat healthy and lose weight despite a busy schedule. At Bee Healthy Medical Weight Loss and Wellness, we can help to educate you on healthy eating habits. Our appetite suppressants and dietary supplements can aid with controlling your appetite, allowing yourself the time to make healthy choices. Ready to get started? Our professional providers and nutrition counselors are ready to help. Call us today with any questions or to make your appointment.

The “Skinny” on Carbs

Have you heard the buzz about eating “low-carb” for weight loss but never really understood all of the facts? Bee Healthy Medical Weight Loss and Wellness wants you to know the “skinny” on carbohydrates so you can use them effectively in your diet to achieve maximum weight loss.

 

Carbohydrate is a term for all sugars. They are the body’s fuel for many functions. They supply the energy needed for the muscles, brain and central nervous system. During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the close enter the body’s cells. Some of the glucose is stored in the liver and a muscle for future use, to fuel a workout for example; however, if there is extra glucose (if too many carbs are consumed), the body stores it as fat. This is where carbs contribute to weight gain or inhibit weight loss.

 

At Bee Healthy Medical Weight Loss and Wellness, our nutritionists teach our clients about “good” carbs and “bad” carbs? Carbohydrates are found in sweet and starchy plant-derived foods, including fruits and vegetables, grains, and processed products. Every single source of carbohydrates falls somewhere on the Glycemic Index (GI), which is the scale of how fast the carbs from the food enter the bloodstream. High GI foods enter the bloodstream quickly, whereas lower GI foods enter the blood at a slower and steadier pace.

 

When high GI foods are consumed in high amounts, they cause sudden surges in blood sugar levels. This results in increases in insulin release, elevating appetite and increasing excess fat storage. Lower GI foods, such as many complex carbohydrates (or starches) are structurally more complex and take longer to break down and digest. Because they enter the bloodstream gradually, they trigger only a moderate rise in insulin levels, not contributing as much to increased appetite and fat storage, this not contributing as much to weight gain.

 

Our nutrition experts at Bee Healthy Medical Weight Loss and Wellness encourage clients to choose their carbohydrates well! Unrefined or “whole grain” carbohydrates found in products like brown rice and whole wheat pasta, contain vitamins, minerals, and fiber which promote overall health. Refined grains, such as white bread, pretzels, cookies and pasties, are stripped of these vitamins and minerals during the refining process. In other words, they offer little to no nutritional value.

 

When carbohydrates are consumed is as important as what type of carbohydrates are consumed. At Bee Healthy Medical Weight Loss and Wellness we teach our clients to be “Carb Free After 3”. In other words, we encourage clients to consume their carbohydrates earlier in the day rather than later. Carbohydrates are burned more efficiently in the early hours of the day than they are at night. Efficiently burned carbs result in more successful weight loss.

 

Carbohydrates are not your ultimate enemy! You can educate yourself and learn how to choose carbohydrates well! Making the lifestyle change to give your body the right fuel at the right time of day will help you achieve maximum weight loss. Our team at Bee Healthy Medical Weight Loss can equip you with the information and tools that you need to develop a healthy lifestyle that lasts.

 

For more information on how carbohydrates affect weight loss, or to develop a specific weight loss plan, call Bee Healthy Medical Weight Loss and Wellness to set up an appointment. We can help you get on the road to better food choices, an effective exercise routine, and a healthy lifestyle with weight loss results that will last!

Cut Salt, Save 500,000 U.S. Lives Over a Decade, Study Finds

Reducing salt in Americans’ diets would save hundreds of thousands of lives over 10 years, according to a new study.

 

Excess salt, the primary source of sodium, contributes to high blood pressure and cardiovascular disease, the leading killer in the United States.

 

Immediately reducing people’s salt consumption from current levels to the upper limit of the U.S. government guideline — 2,300 milligrams a day — would save 500,000 to 850,000 lives over the next decade, largely by reducing heart attacks and strokes, the study found.

 

Gradually reducing sodium levels in processed or restaurant foods by 4 percent a year for 10 years would still save 280,000 to 500,000 lives over a decade, the researchers concluded.

 

The average American consumes about 3,500 mg per day, and men tend to ingest much more than that, according to the study, which was published Feb. 11 in the journal Hypertension.

 

“No matter how we look at it, the story is the same — there will be huge benefits in reducing sodium,” study lead author Pam Coxson, a mathematician at the University of California, San Francisco, said in a university news release.

 

For the study, the U.S. Centers for Disease Control and Prevention brought together three groups of scientists who used different computer models to estimate how lowering salt intake would save lives.

 

All the models showed consistent, substantial benefits if current sodium intake were reduced to a level close to the upper limit of the federal guidelines.

 

Many people believe that taking the salt shaker off the dinner table will reduce their sodium consumption to a healthy level, but 80 percent of the sodium consumed by Americans comes from processed foods, Coxson noted.

 

Bread and other cereals account for about one-third of daily sodium intake. Other types of processed foods that have high sodium levels include canned soup and processed meats. Even fresh chicken is sometimes injected with salt solutions before packaging. Restaurant meals are also high in sodium.

 

In commercial settings, salt is primarily added for flavor and sometimes to preserve foods.

 

More information

 

The U.S. National Heart, Lung, and Blood Institute outlines how you can reduce salt in your diet.

 

— Robert Preidt

 

SOURCE: University of California, San Francisco, news release, Feb. 11, 2013

 

Health News Copyright © 2013 HealthDay. All rights reserved.

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Insider Secrets: Do You Think Like an Athlete?

What does it mean to “think like an athlete”?

For me, thinking like an athlete is about being focused on your goals.  As well as being a former professional sprinter, I’m from a family of athletes, and I married an athlete, so I know a little something about what makes athletes tick.

Athletes think differently. By focusing on the end result, I think athletes are better able to prioritize and we really can apply that focus in every part of our lives. Whether we’re preparing for a training session, thinking about food and how to refuel our bodies, or planning a fun and relaxing outing, we’re thinking about what we want to achieve.

I think this approach can be helpful for everyone, in all walks of life.  Try thinking about what you want to achieve and you may be able to think past all the other chatter that your brain is always throwing at you.

For instance, when you’re heading to the gym are you already thinking about what you’ll be doing later?  Is the gym something you want to get over and done with?  Perhaps you’re even one of the many who dread going to the gym and try any number of avoidance tactics?

I understand.   Believe me, there are days when I’ve wanted to skip the gym, curl up on the sofa and eat cookies.  Nowadays, when that happens I make a promise to myself ­ if I still want to do that after I’ve worked out then I’ll let myself.  The thing is, in the back of my brain, I know that I won’t want to.

By deciding to think like an athlete, I can make a work out more fun and less of a drain.  Rather than counting the minutes until I can stop, I think about how my body is improving with each thing I do.  I think about the positives: how I look, how I feel and how much happier I am when I’m active.

It’s the same with meal times.  As an athlete I think about my long-term goals rather than focusing on short-term treats.  While I believe in rewards and know we can’t all be virtuous all the time, I also know that if I want to feel good then I need to eat healthy, balanced meals.

For an athlete the end goal is always the primary focus.

This way of thinking has worked for me at every stage of my life and I’ve never looked back.  I continue to think like an athlete even though my competitive days are behind me. I feel that having a plan and a definite direction keeps me positively moving toward self-improvement.

Try thinking like an athlete in every part of your life for just one week and see what a difference it can make.

Written by Samantha Clayton.  Samantha is a paid consultant to Herbalife.

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