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

The post The Easiest Way to Lose Weight appeared first on Harmony + Health.

http://ift.tt/2kkMNn0

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

The post When you have anxiety appeared first on Harmony + Health.

http://ift.tt/2j6epNA