November 29, 2017

Standing in the aisle of the grocery store looking at all the brands of cereal with a puzzled look on your face. Phrase flash before your eyes “whole grain, high fiber, low sugar, smart choice, all natural, organic, good source of fiber…” Ahhhh what does

this all mean!?! 

It means turn that package over! 

The nutrition fact label is where the truth will lie. However even nutrition fact labels can sometimes be puzzling. I picked up a simple solutions from a colleague of mine, Dr.Wayne Altman, which now has been dubbed it the “Altman Rule“. The Altman Rule is a clever trick to simplify label reading when it come to sugar, protein and fiber. 

To use the Altman Rule:

(1) Located the grams of sugar, protein and fiber on the food label. Also be sure to check the serving size.

(2) Make sure the product has at least 3 grams of fiber or more.  (Exception will be yogurt) 

(3) Add the grams of protein with the grams of fiber.

(4) Compare the grams of protein + grams of fiber total, to the total...

November 15, 2017

According to research from the Calorie Control Council, the average American may consume more than 4,500 calories during a typical Thanksgiving dinner. To put that into context that is about 2 and 1/2 days worth of calories for most females, all at one meal! 

Can you enjoy a holiday meal or social occasions without the guilt and the bloat? I say YES! And it won't involve baking a low fat version of something or only eating salad while that pumpkin pie passes you by. Working with Wellness Campaign and our wellness group community has lead to the development of 6 realistic and practical strategies for handling holidays and social eating.  

To be successful at the holiday time it is not a requirement to do all 6 strategies at every event or party. Rather pick one to two to utilize before you head to a holiday or social event. To add that extra accountability share what strategies you are going to use with a family member or friend.

Social Eating & Holiday Challenges

from Welln...

November 8, 2017

You have heard time and time again, how important it is to start your day with a  protein packed breakfast. But are you are sick of your eggs and avocado toast? Does the thought of another bite of Greek yogurt make you gag? You're missing that fluffy carb filled breakfast that you use to use to jump start you day, but would leave you with a major blood sugar crash and starving for lunch.  Have no fear my Protein Banana Nut Muffin is here. 

A Protein Banana Nut Muffin has 10 grams protein per muffin which is more than the 8 grams found in one large egg. Plus the muffin is pack with 5 grams of fiber while remaining low in carbs and very filling.  

Starting your day with these protein packed muffins may lead to: 

- Improve mental performance at work or school 

- Feeling fuller for longer and decreased cravings

- Reduction of belly fat and decreased waist circumference 

- Less snacking 

The key to a great tasting and moist muffin is find that perf...

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