Karen Bermel LIMHP, MC

5 Steps For Setting New Year’s Resolutions


Mental Health, Wellness

In a couple of weeks, we will be saying good-bye to 2014 and hello to 2015. As we’ve talked about in previous blogs and articles, the holiday season is not an easy time of year for many. There are a lot of big expectations that our fast-paced, consumer-driven culture demands of us this time of year – the perfect presents under the tree; the perfect meal for our families; the perfect sentiment written in our Christmas cards. Then, the New Year kicks in and we’re hit, once again, with TV, internet and print media telling us what we absolutely must do to start the new year off right – or perfectly. It’s really hard not to get caught up in … Continue reading

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Robin Duhon, RD, LMNNT

15 Recipe Substitutions For Healthier Holiday Meals


Nutrition, Wellness

The holiday season brings cheer, family, and a lot of cooking. Holiday breakfast, lunch, dinner, desserts and snacks are all popular, but are often made with added calories or foods that offer little nutritional value. Here are some great substitutions to help make your holiday meals a little healthier by reducing calories, fat or sugar and using more nutrient dense foods. Use whole wheat flour instead of white flour, or a mixture of both. Whole wheat flour has more fiber, keeping you feeling full longer. Using vanilla or other flavored extracts for your sweet treats can allow you to cut back on the amount of sugar you would normally use. For a dose of healthy fat try pureed avocado instead … Continue reading

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Patty Nelson RD, CSO, LMNT

Your Nutrition Jackpot: Dairy


Nutrition, Wellness

Dairy consumption in the US has been declining steadily since the end of World War II. There are significant and potentially serious health consequences of this trend. Reasons for dairy avoidance: Personal Choices Inconvenience or reduced availability Fast food meals most often come with a carbonated beverage Milk is seldom an option in vending machines On the advice of health professionals Because of kidney stones Calcium deposits around their joints Skin conditions that are difficult to treat Lactose intolerance These disease connected reasons are almost always misguided. Consequences of dairy avoidance: Diet Quality: extremely difficult, as…. Dairy products are superior sources not only of calcium, but also of protein, potassium, magnesium, niacin, vitamins A & D, Vitamin B12, riboflavin, phosphorus, and essential … Continue reading

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Mary Kucirek RD, LMNT, CDE

Nutrition Facts And Myths


Nutrition, Wellness

Here are some common thoughts on nutrition.  See if you can guess whether the statement is a fact or myth. People living with Type 2 Diabetes should avoid foods with sugar. MYTH: While sugary foods can raise blood glucose levels, moderation is the key. Eating too much sugar will raise blood glucose too high. The secret lies in monitoring what you eat, knowing target blood glucose levels, following a consistent carbohydrate meal plan and balancing with physical activity to achieve goals.  The majority of an individual’s sodium intake is added at the table. MYTH: About 75% of dietary sodium comes from processed foods, with a more modest amount derived from the salt shaker. Carrying extra weight with a higher BMI (Body Mass Index) … Continue reading

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Karen Bermel LIMHP, MC

10 Ways to “De-Stress” This Holiday Season


Mental Health, Wellness

I’m not sure when or how it happened, but Halloween has come and gone – and, like it or not, we are in the holiday season. The stores are already prepared with lights and music, holiday menus are being planned in homes across the U.S., and Black Friday shopping sprees are being strategized. It seems like we just get the kids back in school, and it’s time for Halloween, which leads to Thanksgiving, which takes us right up to Christmas, New Year’ s Eve and New Year’s Day. Many are exhausted just thinking about it. We are already such busy people – with many day-to-day responsibilities like kids, jobs, pressures of both home and work, obligations to our extended family, … Continue reading

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