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Video Blog Posts

Car Trip Tips!

7/31/2018

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Tea Time: Supplements

7/24/2018

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Tea Time: Diet Comparison

7/17/2018

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  • MIND
    • Combo of DASH and Mediterranean diets
    • Focus on brain health
    • Veggies, especially leafy greens, nuts, legumes, berries, whole grains, fish, poultry, olive oil, wine
    • Limit red meat, butter, margarine, cheese, pastries, sweets, fried food, fast food
  • Mayo Clinic diet
    • Focus on weight loss
    • Meal plans, recipes, portion control guides, lifestyle tips
    • App, journal, tracker
    • Workouts, walking/running guides
  • TLC diet
    • Therapeutic lifestyle changes
    • For lowering LDL
    • 7% cal from saturated fat
    • 200mg cholesterol
    • 25-35% cal from fat
    • 2g/d plant stanols/sterols
    • 10-25g soluble fiber
    • Maintain weight thru calorie control
    • 30 min of moderate intensity exercise most of all days of the week
  • Volumetrics
    • Low energy-density foods to fill up and eat fewer calories
    • Fruits, veg, broth-based soups
    • Foods are devised into categories based on their energy-density
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Tea Time: Intermittent Fasting

7/10/2018

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Research provided by Emily Winokur, Dietetics Student at University of Central Missouri ('19)
  • Lots of different options
    • Alternate day fasting: alternating days of consuming no calorie containing foods or beverages with days spent enjoying food and drink at one’s pleasure
    • 5:2 fast: energy restriction of 20-25% of one’s needs for 2 nonconsecutive days a week and eating at one’s pleasure the other 5 days
    • Time restricted fasting: consumption of food and beverages during certain time windows throughout the day. One limits the amount of time with access to food.
      • 16 hr fast: 8 hr feed
      • 36 hr fast: 12 hr feed
      • Time windows for eating usually include sleep.
    • Religious practice fasting: wide variety done for spiritual and religious purposes. For example, during the month of Ramadan.
  • Human trials have been promising in showing reduction in weight, and one has shown reduction in fasting blood glucose levels and improvements in LDL and HDL cholesterol levels
  • Fasting can adversely affect building muscular strength and maintaining metabolism, hindering long term weight loss
  • Opponents of an intermittent fasting/fasting diets state that periods of fasting/calorie restriction can lead to periods of overeating and binging
  • It is not recommended for those who are underweight, have a history of eating disorders, people with diabetes or blood sugar control issues, or those with any medical condition or currently on prescriptions without consulting a doctor first
  • More research is needed in determining whether time restricted feeding interventions are effective and what the ideal fasting period is
  • The best eating pattern is one that you can create a lifestyle around, has balance, and that you enjoy
  • What is Normal Eating? To quote Ellyn Satter, MS, RDN, and recognized authority on nutrition for families:
    • “Normal eating is going to the table hungry and eating until you are satisfied…
    • Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food…
    • In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food, and your feelings.”
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Tea Time: The Mediterranean Diet

7/6/2018

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  • Emphasis on plant-based foods - fruits, veggies, whole grains, legumes, nuts
    • 7-10 servings of fruits and veg per day
    • handful of nuts for snack
  • replacing butter with olive oil; herbs and spices instead of salt
  • fish and poultry at least 2xwk
    • 3-4 oz servings
  • low fat dairy
  • red wine in moderation (optional)
    • 5oz/d for women, 10oz/d for men
  • eating with friends/family
  • regular exercise

​Recipes from Chef Catherine Brown. Follow her on Facebook!
Mediterranean-Whole-Wheat-Orzo-Salad
Grilled-Summer-Veg-Kamut-Salad
Mediterranian-White-Bean-Dip-Oil-Free
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    You can catch these videos and more on Facebook

    Note: Tea Time posts are created in collaboration with Accomplished Health & Wellness

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  • Home
  • About
    • Team Members
  • Services
    • Pediatrics
    • Intuitive Eating
    • Diabetes Program
  • Resources/Tools
    • Video blog
    • Cleaner Living
  • Work with Us
    • Testimonials
  • Contact