Thursday Thoughts – November 10 – Sticking to your Meal Plan Through the Holidays

Thursday Thoughts – November 10 – Sticking to your Meal Plan Through the Holidays

There are some great ways to stay on your meal plan and stay healthy while you travel this holiday season!

Whether you’re traveling a few miles or a thousand miles away from home, here are some helpful travel tips:

  1.  Invest in soft-sided cooler and ice packs.  Easy to pack and take with you OR pack empty in a suitcase for when you arrive at your destination.  
  1.  Shop ahead. Make a list of snacks and easy travel foods to pack in your cooler.  Shop a few days in advance so you have items on hand when you’re ready to pack.  
  1.  Ship ahead.  If you can’t take food with you, consider packing your food and shipping it to the hotel or place you are staying.  This way, you have healthy options ready and waiting for you without having to carry it all along.
  1.  Opt for a Suite.  In hotels, there are often rooms with small efficiency kitchens or make sure your hotel room at least a refrigerator.  You can cook light meals if you have a kitchen option or make cold meals if you have a refrigerator.
  1.  Think Grocery Store.  On the way to your destination or when you get there, think Grocery stores over Fast food chains to find your snack or meal.  It’s not only healthier, but also more economical!
  1.  Know what’s around.  Learn and look up menus online for local or chain restaurants so you can be prepared in advance to find places to go and make healthy choices from what’s available.  Some great Apps to download before you go are:  GlutenFreeTravel and Paleogogo.

Safe travels and happy holidays!

Yours in health,

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Thursday Thoughts – November 3

Thursday Thoughts – November 3

Sugar is highly addictive and seriously damaging to your health.

Added or processed sugars should never be part of a healthy diet. And we understand that it’s hard to kick the sugar habit once and for all (or even for a while).

That’s where we come in. Here at Chesapeake Holistic Health, we can offer help and support to kick sugar to the curb. Below are a few of our favorite strategies to let go of sugar and keep it out of our lives and our bodies:

  1.  Start the day with protein–and don’t stint on the healthy fats and veggies. Two scrambled eggs sautéed in coconut oil on a bed of steamed spinach is yummy. Add some guac for even more flavor and satisfaction.
  1.  Keep the good fats coming. Make sure to include avocados, nuts, seeds, organic grass-fed butter, coconut and olive oils and egg yolks are all excellent sources.
  1.  Don’t get too hungry. Extreme hunger leads to poor food choices. Stay ahead of hunger.
  1.  Water, water everywhere–make sure you’re drinking lots–half your body weight in ounces per day.
  1.  Plan, plan, plan… You know our favorite saying. A failure to plan is a plan to fail.
  1. Check labels and look for hidden sugars. Better yet, skip the labels and go for whole food choices–no labels means it’s a whole food!

Want to learn more?  Call us and make an appointment with one of our nutritional educators. We have lots of tips and tricks to support you to get and stay on track.

You can do it. We can help. Wellness is worth it.

Yours in Health,

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Thursday Thoughts – October 27 – Happy Healthy Halloween

Thursday Thoughts – October 27 – Happy Healthy Halloween

Halloween doesn’t have to be a sugar free-for-all!

With just a little bit of planning and forethought, you can avoid the scariest part of Halloween–the sugar binges and the guilt and shame that goes along with overindulgence.

You know what we always say: “A failure to plan is a plan to fail.”  So, what can we do to prevent the worst of that helpless feeling so many of us have at Halloween (and Thanksgiving, and Christmas and New Year’s…)?

Our thanks to J.J. Virgin for these helpful ideas for things  to do and not do next Monday night!

  1. Stick to your normal eating routine. Don’t skip meals or restrict–it gives us a license to indulge later.
  2. Exercise in the morning. Start the day out right!
  3. Have a “splurge strategy.”  Decide ahead of time what treats really interest you and determine how many you will eat and then stick to the plan.
  4. Have an action buddy–commit your plan to someone else and be accountable!
  5. Limit your access–buy treats at the last minute, give them out and dispose of any extras when the day is done.  Stay away!!
  6. Wear a body conscious outfit–nothing loose or elastic! If you’re going to get a pooch in a body-hugging top, you might rethink that extra treat–and you don’t need it!
  7.  Get back on track right away!  Don’t let one day of poor choices trigger an attitude of ditching your diet. Follow Halloween with several days of clean eating and you will feel good as new.

Want to learn more about healthy eating in general and healthy holidays in particular?  Give us a call and schedule an appointment with our wellness coach today!

You can do it.  We can help.

Yours in Health,

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Thursday Thoughts – October 13 – Preventing the Flu – Part 2

Thursday Thoughts – October 13 – Preventing the Flu – Part 2

There are many ways to protect against the flu virus and to ameliorate the illness should prevention fail.

What can we do?  Plenty!  Firstly, we’ve talked a lot about keeping our immune systems strong and effective with lots of whole, foods, including organic fruits and vegetables, where possible, and pastured or wild-caught meats and fish.  Sleep is also important, as well as exercise, of course.

Here at Chesapeake Holistic, we also believe that an ounce of prevention—in the form of homeopathic remedies—is worth a pound of cure. Each year, we receive a homeopathic remedy specifically designed to fight the current season’s strains of the flu virus, similar to the way vaccines are developed.  The good news with homeopathic remedies, however, is that there are no side effects, and they are safe for everyone.

Lastly, there are a number of supplements that can help our bodies fight the flu, including Ultra Vir-X (http://shop.oneholistic.com/UltraVir-X-90ct-Biotics-ultravir.htm) ,  Olive Leaf (http://shop.oneholistic.com/Olive-Leaf-60ct-oliveleaf.htm?categoryId=-1) , Immunitone Plus (http://shop.oneholistic.com/Immunitone-Plus-120ct-Designs-for-Health-ImmunitonePlus.htm?categoryId=-1) , and many others—please visit our ONEholistic store (http://shop.oneholistic.com/main.sc) and shop Cold/Flu. (http://shop.oneholistic.com/Cold-Flu_c108.htm)

Want to learn more?  Call today and make an appointment with Carol Heckman, RN, ND, and find out how you can feel your best as cold and flu season gets underway.

You can do it.  We can help.

Yours in Health,

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Thursday Thoughts – October 6 – Healing Hypertension

Thursday Thoughts – October 6 – Healing Hypertension

High blood pressure (hypertension) can be resolved through lifestyle changes and by addressing emotional trauma and blockage!

Hypertension is influenced by what we eat, how we move (or don’t move), how we manage stress and whether we’ve addressed hidden (and not so hidden) emotional pain.

Our blood pressure can fluctuate greatly over the course of even a few minutes (especially at the doctor’s office where we may be anxious). Further, blood pressure guidelines are also in flux, with some of the old standards being relaxed for older individuals. The decision to medicate is, as always, between a patient and their doctor, but there are many alternatives to medication for those interested in exploring options.

We all know that our diets contribute to our well-being or dis-ease. But what is less clear is that our emotional well-being has a profound effect on our physical health. That’s why meditation, for example, has been definitively proven to lower blood pressure (the studies relate specifically to TM, but all meditation is beneficial). It is also important to excavate unconscious trauma, through therapy or other modalities, to ensure our health is not adversely affected, including our blood pressure.

Want to learn more about natural methods to control hypertension?  Call our office today to make an appointment with one of our nutrition educators to find out how you can lower your blood pressure without medication.

You can do it. We can help. Wellness is worth it.

Yours in health,

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Thursday Thoughts – September 29 – Juicing for Life

Thursday Thoughts – September 29 – Juicing for Life

Juicing and smoothie blends are a tasty, nutritious and easy-to-digest way to enjoy your fruits and vegetables!

We all know that we need to eat lots of fruits and vegetables to achieve and maintain optimal health. But not all of us are “vegetable people” (we hear that a lot).  Juicing and blends may be just the solution for better health without suffering through Brussels sprouts (not that we don’t love Brussels sprouts, but we get that it’s an acquired taste and not everyone wants to acquire it).

Even for those of us who love our veggies, juicing and blends are wonderful for their ability to deliver the nutrition from large quantities of veggies in one easy-to-swallow package.  We recommend a green drink mid-afternoon to combat that 3:30 PM slump some of us experience. Or, have a blend for breakfast or lunch, maybe with a juice chaser.

“But I don’t have time to wash and juice all those fruits and veggies!”  We get it. Fortunately, Annapolis has a new juicery in town, Rutabaga, in West Annapolis. Stacey and Jim Heywood have opened a lovely shop that sells locally sourced, largely organic cold pressed juices, both made to order and made ahead, as well as smoothie blends and a few healthy food options. We’ve had a number of their offerings and we recommend the store wholeheartedly.

So check out Rutabaga Craft Juicery (http://www.rutabagajuicery.com).  They are located at 116 Annapolis Street, Annapolis, MD.  Their phone number is 410-267-0261. If you don’t live here, search out your own local juice place and start drinking!

Want to learn more about juicing and making sure your diet is as nourishing (and delicious) as possible?  Call today and make an appointment with one of our nutrition educators.

At Chesapeake Holistic, we’ll meet you where you are and help take you where you want to go.

You can do it.  We can help. Wellness is worth it.

Yours in Health,

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