Wednesday, March 21, 2018

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Total Body Health

Total Body Health (38)

Tuesday, 07 March 2017 00:00

Ahhhhhhh Spring! Ahhhhhhh Choo!

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If you’re one of the 50 million people in America who suffer from allergies, you most likely greet spring with equal parts delight and dread, pleasure and pain, sunbathing and sneezing.  

Have you ever seen someone smile with their eyes? How about disguise pain with a laugh? It seems that there is always more to someone’s story than what you can see on the surface.  

Tuesday, 07 March 2017 00:00

Top 10 Fat-Burning Foods

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You’ve heard the phrase you are what you eat? Well, not literally, of course. But there is some truth to that cliché. We should seek nutritionally dense foods (the ratio of nutrients to calories) to gain the most benefits from our diet — protein to help promote building muscle, fiber to help regulate the digestive system and carbohydrates to provide energy. There are also some foods said to increase our metabolism and burn unwanted fat.  

Our food choices alone won’t magically burn off that stubborn fat, but the right selections, combined with consistent physical activity and strength training, will help us on our way to sculpt the lean body we’ve always wanted.  

The foods below will help increase our fat-burning metabolism:

1. Green Tea – The catechins (a natural flavonoid and antioxidant) in tea are believed to improve fat oxidation.
2. Whole Grains – Oats and brown rice are at the top of our list. The body burns twice as many calories breaking down whole foods as it does with processed foods. Also, whole grains help us feel fuller for a longer time.
3. Salmon – It’s full of omega-3’s and packed with protein. Not a fan of salmon? Try tuna or mackerel as a substitute.
4. Beans – As with most lentils, black and kidney beans pack in approximately 15 grams of protein per serving and none of the saturated fats that other protein sources add to our diet.
5. Almonds – In moderation because of their caloric density, these nuts provide a healthy alternative to carb-loaded snacks like crackers and chips, which offer little nutrients. Tired of almonds? Pine nuts can also fill this category.
6. Quinoa – This trendy whole grain can add a tasty protein-packed flair to any diet. It is a perfect replacement for rice and pasta.
7. Lean meats – Our body burns 30 percent of the food’s calories just in the digestion process. Low-fat options include poultry, wild game, and some red meats. Each serving provides an excellent source of protein as well as B vitamins. 
8. Leafy greens – Spinach, Swiss chard, and kale are super foods. It’s practically impossible to overeat these weight-friendly staples. Low in calories and high in fiber, these greens also provide much-needed vitamin C.
9. Berries – A colorful mix of blackberries, blueberries, and strawberries help prevent cravings (especially sweets) and improve taste.
10. Coffee – Notice we didn’t say flavored latte. Black coffee can curb the appetite and acts as a stimulant in digestion. Also, coffee contains the antioxidant chlorogenic acid (CGA), which is hypothesized to slow the release of glucose and lowers insulin resistance. However, we have to leave out the cream and syrup or we’re simply drinking our daily calories.


This is the time of year when many of us are trying to make good on our New Year’s weight-loss resolutions. We’re furiously dieting and steadfastly working out, trying to get our bodies down to that elusive “ideal weight” goal.

But for some of us, the goal isn’t merely elusive: It’s completely out of reach. No amount of dieting or exercise is going to lead to significant and lasting weight loss for us.  

Thursday, 19 January 2017 00:00

Making a Difference in Heart Health Locally

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Heart disease is the leading cause of death in the United States, killing more than 370,000 people annually, according to the American Heart Association. When statistics for stroke and other cardiovascular diseases are combined with those for heart disease, the number of deaths attributable to one of those three causes rises to approximately one in three deaths in the U.S. — more than 800,000 people — in 2013, the most recent year for which data is currently available.   

Check out your resource guide for nutrition, wellness and fitness in the Greater Richmond area

Thursday, 19 January 2017 00:00

17 Health Tips for 2017

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Every new year is a new beginning, a chance to make positive changes in our behavior, lifestyle, choices and health. Making significant changes, though, is a big undertaking. It’s best to start small, and we all need help. So in that spirit, we’ve assembled 17 quick tips that we hope will make the job a little easier. These tips are not meant to be all-inclusive, obviously, but think of them as a tasting menu on your trip to good health.  

Tuesday, 06 December 2016 00:00

Stay healthy(ish) during the holidays!

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It’s natural to indulge a bit during the holiday season – the trick is not to let it ‘snowball’ out of control and into the New Year. Just a few simple tips can have you ringing in 2017 happy and healthy!  

As you travel along life’s journey, it can be fun to step back and take a look at how far you’ve come. That holds true in the journey toward better health as well.  


Improving your health requires lasting lifestyle changes that affect the way you eat, your activity level, your mindset and your interactions with your doctor. 

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