Wellness Articles & Blog

Wellness Articles & Blog

Creative Ideas and Tips for Abundant Living

Wednesday, 26 October 2016 15:04

Avoiding the Slippery Slope of Halloween

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For some, Halloween triggers the beginning of the holiday season and the start of the slippery slope for healthy eating.

What’s a couple of snack size candy bars? Truth be told, even those fun-size candy bars, can add up. Sugar and empty calories can lead to adding a few pounds here and there, especially if you don’t up your exercise regimen and eat healthy the rest of the day.

 That doesn’t mean you can’t have a little candy around Halloween, if you limit your consumption. It does mean, even during the holidays _ and maybe more so _ you should not abandon the healthy eating and exercise habits you’ve been trying to adhere to the rest of the year.

Remember the key is to enjoy time with friends and family during the holidays. Don’t pile more guilt or stress on yourself.

So how do you stay on track? Try these tips and don’t let the hard work you’ve put in the rest of the year slip away during the holidays.

1. Before leaving for a party, ensure you have some protein in your body. This can be any kind of animal or vegetable protein or even an energy “protein” drink. That way you won’t be hungry and arrive at the party ravenous with low and imbalanced blood sugar.

2. Plan a workout for the day of the party and the day after. This will help prepare the metabolic system to use those extra calories. It’s best to work out a couple of hours before the party.

3. Drink two (2) eight-to-ten ounce glasses of water before making any food choices. If you can add lemon to the water that’s even a better option to stimulate digestive enzymes.

4. At the party, choose vegetables or foods higher in protein. Try to keep to a minimum simple starch foods like chips, crackers, breads, beer and cookies.

5. Eat veggies first, protein second and simple starches as a last resort. You will feel more satisfied if you eat the veggies and protein as your first options and you’ll even tend to eat less.

6. Chew your foods slowly, so you can begin to realize fullness. Fifteen to twenty chews per bite would be ideal.

7. If you don’t usually mix all kinds of food categories, you may find overeating will lead to bloating and then fatigue the next day as the digestive system works overtime. The best course of action, of course, is to avoid the overeating. But if you do overeat, chewable enzymes will assist in digestion and may prevent that bloated feeling.

8. Skip dairy whenever possible.

9. Drink green tea. It will decrease fat absorption and increase fat burning cells.

10. If you choose to drink alcohol, red wine is a better option. Red wine has wonderful antioxidant properties. It also contains resveratrol, which has excellent effects on the metabolism of insulin.

Most importantly, have fun and enjoy friends and family. It is a wonderful time of year to be thankful for health and to spend time with those who bring you great happiness and love.

Be well and have a happy, healthy and safe holiday season! 

Dr. Holly Donahue is a licensed, board-certified doctor of naturopathic medicine. She is the founder of Simple Health, offering online wellness programs and counseling at www.simplehealthnh.com

Tuesday, 16 August 2016 15:10

Sleep & Weight Loss Connection

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A healthy, happy, life begins with lifestyle. This is typically understood to include diet, exercise, hydration, and stress reduction. In fact, studies have proven that adequate sleep is just as important as diet and exercise for our health and well-being and may help reduce our waistline.

Tuesday, 16 August 2016 15:04

Sleep, Hormones and Adrenal Glands, Oh My!!

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The body has two adrenal glands, one on top of each kidney. These two small glands are responsible for producing a multitude of hormones. When it comes to sleep, we concentrate on the hormone cortisol. Cortisol, which helps regulate metabolism and supports the body in times of stress, is produced in the outer part of the adrenal gland known as the adrenal cortex

Tuesday, 26 July 2016 18:54

Health Benefits of Taking a Vacation

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Vacations are all about recharging your batteries.  Take time for yourself and you’ll reap a wide array of benefits.  Studies show people who take vacations have increased productivity, stronger morale in the workplace, greater satisfaction at work and are more likely to stay at their job.

Still not convinced? One study published by the American Medical Association found men who took frequent annual vacations were 32 percent less likely to die from heart disease than those who skipped their vacations.

Tuesday, 28 June 2016 12:47

Sleep Hygiene

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Sleep Hygiene is a phrase discussed frequently when searching for relief of sleep disorders.  The term is used to describe the habits and environment conducive to a good night sleep.

Good sleep hygiene habits include the time we go to bed, the tasks we perform before going to bed, the temperature of the room and the environment in the bedroom. 

Tuesday, 28 June 2016 00:11

Relaxation for Better Sleep

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Relaxation for Better Sleep

Relaxation plays a vital role in the quality of sleep we can attain.  That may sound like an oxymoron; isn’t sleeping relaxing? 

Tuesday, 21 June 2016 20:21


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When we were young we wanted no part of it, as we get older, we can’t seem to get enough of it.  That delightful respite at the end of the day; a time for our bodies and minds to lay quiet and recharge, replenish and rejuvenate!

The Cost of Food Doesn’t Need to Break the Bank!

How many times have you heard, “Eating healthy is expensive”? Consider the cost of being sick.  The best way to reduce the cost of health care is to remain healthy.  The investment you make in your health by nourishing you body with healthy nutrient dense, whole food is an investment in your future self.  Eating well, exercise and positive attitude is the recipe for longevity.  Eating whole foods gets a bad rap for being expensive.  Here are some tips to help with the cost of healthy eating.

Monday, 04 April 2016 20:23

More Tips & Tricks

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More Tips and Tricks to Create A Healthy Kitchen

            A healthy kitchen should use whole foods whenever possible.  A good rule of thumb to keep in mind is the less processing the better.  Though some of the suggestions may not be as convenient as prepared items, the work will lend a new or renewed appreciation of what goes into building a meal from scratch, and will likely save you money.

Tuesday, 05 April 2016 00:22

5 More Healthy Kitchen Swaps

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  1. Canola oil or vegetable oil -------------------> coconut oil, olive oil, grape seed

Canola comes from a plant that was bred by Canadian scientists in order to create oil that would come from a more homegrown source.  The Canola plant goes through a tremendous amount of processing to become oil.  Canola as well as other vegetables must go through a very unnatural process to become oil.  When choosing oils look for products that are created through pressing to create oils.  As a general rule of thumb, choosing the most “whole” products; those that require the least amount of processing will be the healthiest for you.

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