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Nutrition (555)

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

Wednesday, 30 January 2013 16:16

Turkey Chili

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Chili has always been a mainstay for big holiday game times such as Super Bowl Sunday. Here's a Turkey Chili without the high carb beans although you can always add beans for half the batch and save them for those not on a low carb plan.

Monday, 28 January 2013 08:19

Heart Disease and Women

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February has always been designated as American Heart Awareness Month. Heart disease is the number one cause of death in America and worldwide, for both men and women. But despite all the publicity of breast cancer campaigns and women's health, it is heart disease that is the number one killer of women according to the American Heart Association. It kills half a million American women each year, and that figure exceeds the seven leading causes of death combined. That being said, for the last 10 years now, the first Friday in February (that's this coming Friday) has been established as National Wear Red Day. This is done to help women specifically become more aware of heart disease. Millions of women and men come together to wear red, take action and commit to fighting heart disease in women. So, Go Red! Wear red, this coming Friday, February 1st and promote awareness of heart disease and help women take action by improving their health, and understanding and controlling their own personal risk factors for heart disease.

Wednesday, 23 January 2013 16:21

Belly Fat - Part 2

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The other day I discussed belly fat and how reducing belly fat can help prevent heart disease and Type 2 diabetes. Today I have a few more options you have to address when it comes to banishing belly fat:

Monday, 21 January 2013 09:27

Belly Fat - Part 1

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Go just about anywhere on the internet and everyone seems to have the answer for belly fat. Yes, it really is a big problem and not just because it looks unattractive. It's downright dangerous. Belly fat is the visceral fat in the abdominal area, stored inside the body and right next to the organs. It's been linked up with heart disease, high blood pressure and Type 2 diabetes. That being said, this entire week I will give you the REAL facts based on actual research to help you decrease belly fat.  Just remember it takes time, this is no easy fix. To get you started today, here are some basics:

Thursday, 17 January 2013 08:08

Eat Less

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According to health experts at Pennsylvania State University, led by Dr Barbara Rolls, soup fills you up. By simply adding a light low-calorie vegetable based broth at the beginning of a meal you can actually lose weight. The idea is that it helps fill you up sooner and then you eat less at the rest of the meal. You can actually reduce total calorie intake by 20%. The results were presented to the Experimental Biology conference in Washington, DC,  and the research was in part funded by the National Institutes of Health. Other studies have found similar findings. 

Monday, 14 January 2013 09:09

Control Hunger and Cravings Naturally

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Hunger always seems to be an issue when it comes to dieting. So, make it easier on yourself when you diet. Simply include these foods regularly in your diet plan to control hunger and cravings:

Pine nuts:  These little nuts (actually seeds) contain pinolenic acid, a healthy polyunsaturated healthy fat which release the hormone cholecystokinin (CCK), an appetite-supprssing hormone into the body. Simply enjoy a tablespoon of fresh pine nuts on a salad. There are even natural supplements made from pinolenic acid. 

Apples: Apples contain soluble fiber in apples, called pectin.  This pectin reduces the amount of sugar and calories that gets absorbed into the bloodstream after a meal.

Fiber from all foods helps control blood sugar more efficiently, which is important for those with diabetes and those needing support while dieting to ward off hunger. Glucomannan and guar gum are other excellent fiber sources especially effective for blood sugar balance.

Green tea: This revered tea contains an amazing phytonutrient called EGCG (epigallocatechin gallate) which increases the hormone CCK (cholecystokinin). This hormone is responsible for creating the feeling of satiation. Bonus, green tea gently stimulates metabolism. Drink up! Three cups a day is what is suggested.

Apple cider vinegar: Acetic acid, the active ingredient in vinegar, helps keep food in the stomach for a longer period of time, so the release of the hunger hormone ghrelin is delayed. It can help you feel full faster and ward off hunger for a longer period of time. Make an evening salad with this vinegar or take 2 tablespoons of vinegar and dilute it with water and a bit of stevia 20 minutes before a meal.  Bonus: It also improves digestion and balances pH in the body.





Wednesday, 09 January 2013 14:54

Are You Really Ready to Lose Weight? (Part 2)

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The other day I discussed the first three stages of change a person needs to go through to be
successful long-term with weight loss.

Monday, 07 January 2013 09:16

Are You Really Ready to Lose Weight?*

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The new year is well on its way. How are you doing with weight loss goal?

Monday, 31 December 2012 10:16

Happy New Year, Happy New You!

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Have you ever thought about New Year's Day as one of those few holidays which celebrates the passage of time? 

Monday, 24 December 2012 10:33

'Twas the Night before Christmas

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'Twas the night Before Christmas and all through the house... ." I've already given you tips to avoid holiday weight gain.

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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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