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Nutrition (555)

Nutrition, diet and health blogs by CalMWM Head Nutritionist Elaine Murphy (BA, CNS). For our patients.

Monday, 24 April 2017 11:10

Diet Drinks Linked to Dementia

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Many soda drinkers give up the sugar version only to go with the diet versions. But the bad news is they that don’t seem any better.

Monday, 17 April 2017 15:03

Stress = Cortisol = Health Problems

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Did you know that besides making you feel miserable, stress also promotes more health problems by increasing high cortisol levels? (Cortisol is one of the steroid hormones and is made in the adrenal glands). Here's just a sampling of problems high cortisol can cause:

• Cortisol increases appetite and signals the body to store fat (especially in the belly) so then you gain weight.
• Stress and high cortisol can promote specific health conditions like high blood pressure, type 2 diabetes and even osteoporosis.
• This probably goes without saying, but stress makes you tired and fatigued.
• Stress and high cortisol interferes with memory, contributing to that awful "brain fog".
• Stress and cortisol also negatively impact the immune system making you more vulnerable to other illnesses.

So now, how to you deal with stress impacting you so cortisol doesn't affect the quality of your life?  

• Exercise but do not overdo and go to the other extreme either because that will actually increase your cortisol. Exercise only 40%-60% of your maximum heart rate. Over that and it will increase stress hormones. (While on the CMWM diet program do not exceed two and a half hours a week of exercise.) 
• Watch for any negative thinking. Stressful thoughts signal cortisol release. Stay mindful of any negative thinking and signs of body tension so you can become much more successful with coping with life's stresses.
• Learn to have fun and laugh more. Engage in hobbies as they promote general feelings of well-being.
• Build healthy, happy and supportive relationships with family and friends. This all helps when dealing with stress. Even having a pet can help lower stress and cortisol.
• Low self-esteem and just having bad feelings like shame, guilt or inadequacy can lead to negative thinking and that high cortisol levels. Learn to forgive yourself and others, it can make a difference in how you feel.
• Be spiritual, develop faith. Even prayer can help level off stress and cortisol levels.
• Get enough quality sleep.

"A diamond is just a piece of charcoal that handled stress exceptionally well."- Unknown

Monday, 17 April 2017 09:11

April Alcohol Awareness Month 2017

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April is Alcohol Awareness Month. At CMWM we advise moderation with alcohol consumption from a health and weight management perspective. For actual weight loss we suggest abstinence because it simply stops the fat burning process and you don't lose as much weight! Once you are maintaining your weight you don't want to be gaining your weight back with too many empty calories or harm your health with too much alcohol.

Tuesday, 11 April 2017 10:34

Are You on the Hunt for a Healthy Easter?

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We will always have holidays to contend with when we diet. This week it will be Easter. So you must have some simple plans right along with it to keep you on track.

Wednesday, 29 March 2017 13:06

Sleep and Weight Loss

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Did you know that inadequate amounts of sleep may hinder your weight loss? But what if you struggle with getting enough sleep?

Monday, 27 March 2017 09:53

Cinnamon for Blood Sugar Control?

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Treatment for diabetes usually includes medications and even insulin, but did you know there are numerous foods, herbs and spices that you can include in your daily diet to help balance blood sugar?

Monday, 27 March 2017 08:27

Do You Workout With a Smart Phone?

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Many people use a smart phone while working out. But is this really the best way to get a good workout?

Wednesday, 22 March 2017 14:34

The Link Between Stress and Belly Fat

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Did you know that according to this last February issue of the Obesity journal, stress can be a strong link to that dangerous visceral belly fat?

Tuesday, 21 March 2017 10:21

Key to Good Health and Weight Management

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"Wow! You are really looking fantastic!" "Thanks, I feel great too, and my lab work reflects that as well." -Who doesn’t want to have that kind of conversation?

Monday, 06 March 2017 12:27

St. Patrick's Day 2017

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 St. Patricks Day is filled with Irish sausages, beer, bacon, shepherd’s pie, colcannon, and corn beef, and is not a healthy holiday! But you can still enjoy the 'greening' of America. Here's what you can do on this unique green color themed holiday!: 

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*Disclaimer: Results are typical but not guaranteed. Your actual results may vary. Real CalMWM patients shown with permission.

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