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Night shift weight gain

A common question that gets asked is: I recently switched to working night shift and I am gaining weight…why? On average a third shift worker will gain an extra 10 pounds solely from working nights. The main reason for the weight gain is loss of sleep. Many people switching to a night shift position are [...]

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sleep insomnia

Sleep and weight loss: are they related?

Why is it that when we are tired or are sleeping poorly, it is so hard to lose weight? This can be a viscous cycle that many people struggle getting out of. What happens when we are tired at work or at home, we typically reach for caffeine, chocolate or foods high in carbohydrates?  We [...]

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Healthy Recipe: Cranberry Crostini

Prep time:  10 mins Cook time:  15 mins Total time:  25 mins Serves: 4 INGREDIENTS Crostini 1 small loaf of artisan whole grain bread, sliced into ½-inch thick slices 1 tablespoon olive oil 5 ounces goat cheese, preferably at room temperature (Brie, ricotta, or cream cheese would be fine substitutes) Cranberry orange sauce ½ cup [...]

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Aguacate / Avocado

Mango and Avocado Chutney

1 ripe avocado-peeled and diced 2 cups diced mango (can substitute peaches if desired) 1 cup ripe plum tomatoes, diced 1 tsp olive oil ¼ cup fresh cilantro Juice from 1 lime Mix all ingredients together and chill.  

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Healthy tips for Thanksgiving

Happy Turkey Day all! I hope many of you were able to do the Turkey trot…but if you’re stuck at home cooking or on the road like I am…you might need a substitute! See below for a few exercises you can do anywhere! A few of these before you eat sure can limit the “extra [...]

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Healthy Recipe: Stuffing with Cranberries

Recipe courtesy of Mayo Clinic Staff Serves 6 Ingredients 1 cup low-sodium chicken broth 1 cup chopped celery 1/2 cup chopped onion 10 slices whole-wheat bread, toasted and cubed 1/4 cup chopped parsley 1 teaspoon dried tarragon 1/2 teaspoon paprika 1/8 teaspoon ground nutmeg 1/2 cup chopped fresh cranberries 1 cup whole water chestnuts 1 [...]

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Want better abs?

Here’s my quick top 10 ways to get better abs. Do more cardio Great abs start in the kitchen Great abs end by getting more rest Increase water intake Increase fruits and veggies Count calories Move every day! Stop bad habits! Don’t quit! Be disciplined! What? Where’s the ab exercises? Well…that is a great myth…there [...]

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English: Brussels sprouts Sprouts reflecting i...

Caramelized Brussels Sprouts with Cranberries and Pecans

1 Lb. Brussels sprouts, de-stemmed and shaved 1 cup dried cranberries ¼ cup red wine vinegar ½ cup pecans-chopped ¼ tsp sea salt ¼ tsp black pepper 2 Tbls olive oil 2 Tbls brown sugar Pre heat a sauté pan. Add the pecans and cook over medium heat until the pecan start to toast, about [...]

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Gratitude Practice To Refresh Your Soul

During the business of the holiday season coming…please take time, each day to write down 3 things you are grateful and or thankful for each day.  Focus on what you are doing right, good choices and positive things to fuel you for the next month.  This is a good practice to improve your mood and [...]

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“Rustproofing” People: Wellness in Perspective

While a very welcome concept, I don’t have a particular fondness for the term “wellness.” While “sickness” seems right as a noun, “wellness” feels a bit awkward as a noun. Maybe it’s just me. The term I prefer is “rustproofing” ourselves. In 1972, I wrote an article with that title in Postgraduate Medicine listing the [...]

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