The Cook At Home Diet!

 

 

We are often asked what is the best diet?  How do I lose weight and get healthy?   Should I eat Paleo, Vegan, Vegetarian, Keto, Low Carb?????

The diet we most often recommend is the “Cook at Home Diet”.

What is this radical new diet all about?  It’s about getting healthy, saving money, and taking control of your nutrition.

So, with the Cook at Home Diet, you do not have any food restrictions, you just focus on preparing the highest quality food you can get, you control your portion size (no more Cheesecake Factory type portions made for 300 lb. football players), and you control your budget.  Win Win Win.

How do you improve the quality of the food you eat?  You start with baby steps.  Here is a list of ideas, you don’t need to incorporate them all, pick one or two and get started:

  • Avoid processed, packaged foods with multiple, unrecognizable ingredients, such as hamburger helper, packaged gravies and sauces,
  • Start incorporating some organic fruits and veggies. Check out the EWG Dirty Dozen List that identifies the most contaminated fruits and veggies in the US, and switch one or two of your favorites out for organic varieties.
  • Start incorporating meats from grass fed sources, organic free range poultry, sustainably harvested wild fish, organic free range eggs, you get the idea.
  • Select full fat dairy, organic sources are best
  • For cooking oils, select avocado, olive, coconut, ghee
  • Avoid sugary or artificially sweetened drinks
  • Avoid sugary baked goods

What does it cost to eat out on a regular basis?  The data varies, but the average is at least $13 per person per meal.  How does this compare to eating at home?  You can feed a family of four for as little as $10 per meal.  But let’s assume you want to splurge on ingredients sometimes, and allow for an average cost of $5 per person per meal.  For a family of 4, if you ate all your meals out, the cost at $13 per meal ends up with a total of $56,940 per year.  If that same family ate all their meals at home, the cost is $21,900.

Our suggestion, is to cook some meals at home, and go out and enjoy yourself once or twice a week.  If you did that, you would still save over $25,000 per year over eating out every day!!

Take care and enjoy eating at home.

Ann & Emily

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No Brainer Reasons to Visit an Acupuncturist – Reason #3 – Knee Arthritis

A study published in January 2017 identifies conditions with strong evidence supporting the effectiveness of acupuncture. Arthritis of the Knee, is one of the conditions that is very successfully treated with acupuncture – it’s a no brainer.

So, if your knee is really hurting, you might have been to your doctor searching for ways to relieve the pain.  Doctors will often give injections in the knee to relieve the pain.  For some, these injections can be quite helpful, but the relief is only temporary, typically lasting for months.

For a long-term benefit to the knee, one of the most effective strategies is to begin a strengthening program.  By increasing the muscles in your leg (especially the upper leg), you may reduce the pressure of the knee, thereby reducing pain.  One exercise that is great for strengthening the upper leg is a wall sit.  This exercise does not require any equipment, and can be done anywhere there is some blank wall space.  Here is a great example of how to perform this simple exercise: Wall Sit Exercise.

If you are carrying a little extra weight, it can be really hard on the knees, so working to loose that weight is a great strategy to eliminate knee pain long term.

Other strategies to help with pain on a shorter term basis include icing, heat packs (you can even alternate ice and heat), as well as taking anti-inflammatory medications such as ibuprofen (Advil).

If you are looking for a medication free way to resolve the pain of arthritis in the knee, it might be time to consider acupuncture.  Acupuncture treatments will stimulate circulation, and ease inflammation, resulting in decreased pain.  Once the pain is reduced, you can increase your activity level, which helps keep weight down, and the knee joint lubricated and pain free.

 

Ann & Emily

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No Brainer Reasons to Visit an Acupuncturist – Reason #2 – Back Pain

 

A study published in January 2017 identifies conditions with strong evidence supporting the effectiveness of acupuncture. Back pain, whether it be acute pain (it just started today) or chronic pain (it’s been around for months or even years) is one of the conditions that is very successfully treated with acupuncture – it’s a no brainer.

So, what do you do between now and your acupuncture appointment to manage the pain you are experiencing?  Let’s give you some self-care recommendations.

If the pain is acute (it just happened): You can try laying down on the floor with your feet slightly elevated on a pillow.  Alternate between applying heat and then ice.  For example, 15 minutes with a heating pad and then 15 minutes with an ice pack.  There are some over the counter pain patches that might be helpful.

If the pain is chronic: try a self-massager (we have a shiatzu massager from Costco that we both use at home), do some basic stretching, nothing that hurts, here is an example of a stretching routine from Youtube https://www.youtube.com/watch?v=CO3racIlTcg.

We are often asked; how long will it take for me to be better with acupuncture?  For acute pain, resolution is typically quick.  We may see you 1-3 times in a week and the pain should be gone or greatly diminished.  For chronic pain, resolution is often longer.  We will recommend an initial 4 treatment plan.  From there we will access your progress and come up with a treatment plan.

Whatever the cause of your back pain, once we see you we will make some individual self-care and/or life style recommendations to help the pain go away faster, and to keep it away.  We will also refer for additional care from a massage therapist, chiropractor, or orthopedic specialist if we think it is necessary.

Ann & Emily

 

 

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Is your laundry clean but toxic?

Oh, the smell of clean laundry.  It may bring back childhood memories of putting on fresh clothes or crawling into bed with fresh clean sheets.  But what is that smell you remember so well?

 

Commercial laundry detergents such as the top selling brands: Tide, Gain, Kirkland, and others are what we are most familiar with.  The problem with these brands is that they are full of chemicals and in some cases, chemical fragrances. The ingredient list may include, petroleum, phosphates, formaldehyde, chlorine, synthetic dyes and synthetic fragrances.

 

Dryer sheets are also a significant problem as they coat your clothes, and are made with synthetic chemicals and synthetic fragrance.

 

When your clothes are washed in these products, the chemicals permeate the materiel, and remain as a reside on the clothes.  The chemicals can result in skin irritations, affect your metabolism by disrupting hormones, possibly even affecting your immune system.

 

So, it’s time to clean out your laundry room, and bring in some less toxic products.  My current favorite laundry detergent is Molly’s Suds.  This product is made with only 3 ingredients plus organic essential oil.  Check out their website mollysuds.com.  Instead of dryer sheets, I use wool dryer balls and if I want a natural fragrance, I make my own “dryer sheets” using a recipe from Wellness Mamma, here is the link: http://ift.tt/2nN4tu2

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No Brainer Reasons to Visit an Acupuncturist – Reason #1 – Headache

A study published in January 2017 identifies conditions with strong evidence supporting the effectiveness of acupuncture.  Headache of any type including migraine and tension headache is one of the conditions that is very successfully treated with acupuncture – it’s a no brainer.

It makes us cry when we hear a patient’s story about dealing with frequent headaches.  The pain, missing time with family and friends, missing work, the “hangover” from taking drugs that only dull the pain, never taking the pain away forever.

Acupuncture is amazingly effective in eliminating headaches.  The technique we use will eliminate or significantly reduce the pain during the first treatment.  Then we develop a plan, with the patient to eliminate headaches long term.  Once your headaches are gone, there should be
no reason to use prescription or over the counter drugs.

Remember: it is not normal to have a headache (ever, unless you get hit on the head) let us help you, let us give you your life back, and become headache free, you deserve it.

Ann & Emily

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The Easiest Way to Lose Weight

No special diet foods

No starving yourself

No pills

Do you want to know the easiest way to lose weight?  It is not hard, it is nearly free and does not take much time.

It’s simple, just track everything you eat and drink.  You can journal the old-fashioned way, but today it is so much easier to track your food by using one of the popular food tracking apps such as My Fitness Pal (free), MyMacros+ ($2.99), or my personal favorite: Cronometer (yes, it cost $2.99, oh shocker!).

When you track your food using one of the apps, you will have immediate information about your calorie and macronutrient consumption.  When using Cronometer, you get the extra benefit of knowing your micronutrient consumption. Most people know about calories, but what is the deal with macros and micros?

Three are three macro nutrients: protein, fat, and carbohydrates. Protein and fat have the same macronutrient density; there are 4 calories for every gram of these nutrients.  Fat is more nutrient dense as it contains 9 calories for every gram There really is a forth macro: alcohol, but alcohol does not have any nutrients, just calories.

Micronutrients are the vitamins and minerals found in the foods you eat and drink.

So what is the optimum calorie consumption and macro nutrient ratio? (I will have to cover micronutrients in another blog)) The numbers are different for every individual, depending on your age, gender, weight goal, activity level and health.

So, just start by tracking what you eat, and becoming aware of what you consume.  If you need some fine tuning in understanding what calorie and macro targets are optimal for your health goals, make an appointment and we will be happy to help you develop some guidelines.

Have fun and track your food and enjoy loosing weight (really!)

Ann

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When you have anxiety

To some extent it is “normal” to experience a little anxiety.

If you might lose your job and you don’t have any idea where your next paycheck could come from.
If you are in the middle of buying a house, submitting offers and waiting for a response, all while not being sure where your home is going to be.
After a divorce or a breakup when your entire life seemingly changes over night.
Human beings need some (perceived) sense of certainty in order to keep our feet on the ground. If you are feeling anxious or unsettled about some life change, there is nothing wrong with you. That’s doesn’t mean it’s easy or a comfortable feeling but having the perspective that you are not alone and what you’re experiencing is common can be helpful when coping with the situation.
So when anxiety is “not normal” or how do you know when you need to do something about it? When it is creeping into to everyday life. When your reaction does not match the situation in severity. When the littlest things send you into a panic or causes your heart to race. Anxiety should not interfere with your life or health.
If you are at the point where anxiety is affecting your life or you have been diagnosed with Generalized Anxiety Disorder what are your options?

I always advocate for the most conservative treatment first. This means treatment that is the most potentially beneficial with the lowest possible side effects. A combination of acupuncture and Cognitive Behavioral Therapy(CBT) is a great place to start. Acupuncture provides the physiological effect and CBT provides the psychological effects that make for an amazing treatment plan with a lot of potential and no side effects.
Start there and see how it goes. You may need to add or change somethings. Try meditation, nature walks or get a therapy animal. There are possibilities for you, whatever your anxiety experience looks like. Ask for help, education and advocate for yourself and don’t forget you are not alone

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