by admin | May 26, 2016 | Food & Recipes
Healthy Memorial Day Menu Ideas!
Some possibilities for your healthy Memorial Day menu
Yes, you CAN have a HEALTHY Memorial Day as well as a HAPPY one – and it starts with some healthy Memorial Day Menu Ideas.
Celebrating Memorial Day does NOT mean you can only choose from a plethora of unhealthy items that you’re likely to regret eating later! If you’re currently trying to make overall healthier food choices, or you are in the process of trying to lose some weight, that guilt could be compounded after an afternoon of unhealthy snacking! AgeLess has some healthy Memorial Day menu ideas for you, along with some other resources to point you in the right direction.
Here are a few ideas to consider for your Memorial Day menu that are delicious AND healthy!
Marinated Chicken Tenderloins
These are easy and quick to grill and perfect on rolls or alone for the kids!
How to make your marinade – portion out your chicken that you want to marinate. In a separate bowl combine olive oil and herbs of your choice*. You can even add fresh garlic, a splash of balsamic vinaigrette or hot sauce for an additional flavor. Mix well with a whisk.
In a plastic ziplock bag, combine your chicken and marinade. Seal the bag getting as much air out as possible. Finally, shift the chicken and marinade around so that all of your chicken gets coated and put in the refrigerator for 12-24 hours.
*Herbs include: Oregano, Black Pepper, Parsley, Cilantro, Basil, Rosemary, Thyme, etc.
Make your own salad, salad bar
Why make it when everyone can make their own?
Choose your greens, whether they be Lettuce, Spinach, Chard, etc. And put into a bowl(s). In separate bowls,put your toppings – Cucumbers, Onions, Peppers (Green, Yellow, Red, and Jalapeno), Radishes, and Tomatoes.
For Dressings, keep it simple and healthy – Olive oil, Balsamic Vinaigrette, Lemon Slices. Try to avoid “creamy” dressings.
Fruit Bowl
Purchase a few different types of apples and pears, then slice into small bite size pieces. Mix in a large bowl together and add in some of your favorite berries and walnuts! For a little extra flavor, add a little cinnamon and honey! It will be colorful and delicious!
In the mood to be REALLY creative with fruit salads? Here are some very original ideas from Southern Living (scrolling through the image slideshow also takes you from recipe to recipe).
Pasta Salad
Mainly because half of your ingredients are being prepared for the dishes above, and it’s easy to make!
In a large mixing bowl, combine sliced cucumbers, mini pepperoni or ham, cubed mozzarella cheese (a little trick – purchase cheese sticks and then slice for this recipe), red and yellow bell peppers, scallions, chopped garlic, salt and black pepper.
Cook up Rotini Pasta, strain and rinse with cold water to cool. Mix into you large mixing bowl with other ingredients.
Use a light Italian dressing and add small amounts in at a time. You will not want to over-saturate this when preparing because it will get soggy. So only add enough to just coat the mixture and then mix in a little more right before you set it out to serve.
Here are a few more ideas for healthy Memorial Day pasta salads
Healthy Pasta Salad Ideas from The Food Network
Happy and HEALTHY Memorial Day from AgeLess SPA!
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by admin | Apr 7, 2016 | Weight Management
The Importance of Keeping a Food Log
One of the most important measures you can take while attempting to lose weight while doing the AgeLess Weight management program is also one of the simplest: Keeping a detailed food log.
Keeping a food log – it’s not about someone looking over your shoulder
The goal when keeping a food log isn’t to have someone checking up on you when you come in for your follow up appointment. Instead it helps to keep you accountable to yourself and help you ensure you are mindful about what you eat. A study done a few years ago showed that women who kept a food log while attempting to lose weight lost an additional 10% more than those who did not. The reason is simply because those who wrote down what they ate were more mindful about what they ate and how much.
Keeping a food log is about the creation of good habits
In addition to being a valuable tool when losing weight, keeping a food log is important when you’ve reached your goal to help maintain that weight loss. Truth is, it’s probably more important because once follow up appointments and weigh ins are no longer on the forefront of our minds, it’s all too easy to become complacent. Sure, keeping a food log may feel like a burden at times, and will almost certainly seem redundant, especially while you’re pretty much eating the same things as part of a regimented diet. However studies show it takes an average of 66 days to develop a good habit to the point it becomes automatic. So why not start now when you’re focused on developing better habits ?
Keeping a food log doesn’t have to be a chore. Honestly, it’s now easier than ever to do so and there’s a couple different options available to help you get started.
Here at AgeLess, we include a 12 week food log with your program booklet when you get started. We also condensed it so it will fit in your purse or briefcase for the sake of convenience. This is a bare bones approach for those who want to just write down what they ate and not count calories ( although that is something that will be helpful down the road as I’ll discuss in just a bit ).
Smart Phone Apps make keeping a food log easier
Another way to keep a food log is one that many people find the best for their busy lifestyles, and that’s a smartphone app. There are several available, but the one I like and we most commonly recommend to people is MyFitnessPal. It is a free app and is very easy to use. Once downloaded you can set your parameters to tell the app what you weigh and what your goal is. The app then gives you a recommended calorie amount to eat. Keep in mind that the company that provides the app has to avoid liability so the calorie amounts it will give you to eat are very generous. Fortunately you can adjust these to suit what your daily caloric goals are and the worst that will happen is a warning that it’s not enough will show up. Don’t worry though, very low calorie diets are safe so long as you are under medical supervision.
The app also has a large database of foods including those from most, if not all, major brands and chain restaurants. This is especially helpful for those who find themselves having no choice but to dine out decide the healthiest options. Another advantage to using this app is that it will keep a personal database of the foods you commonly eat so once you’ve added something it gets added to that list. This allows you to log your foods even faster as it’s as simple as clicking on a box and adjusting portion sizes if necessary.
The only real disadvantage that I have found with this app is when it comes to logging exercise. While it’s good you can log your exercise, the app adds calories to your total number of calories allowed for that day. For example, if your goal is 1400 calories and you burn 200 calories walking, the app adds that 200 calories to your goal, which would then be 1420. I tell people to ignore that and just focus on the target calorie number, and it seems to work fine.
Don’t have a smartphone ? No problem, you can also go to www.myfitnesspal.com and get the same calorie counter there.
Keeping a food log – the old fashioned way!
For those who eschew computer technology but want to keep a detailed count of caloric intake, there is still the option of keeping a food log with paper and pen along with a book that lists common foods and the calories they contain. You can usually find these at the checkout line of any grocery store, but the one I think is best is the Calorie King Calorie, Fat and Carb Counter available at https://www.calorieking.com/products/books as well as most major book retailers.
This book also has a large listing of nutritional information for the most common foods ( and some uncommon ) as well as menu items from 200 major chain restaurants. This serves the same purpose as using a computer or phone app, it’s just a little more work.
Whichever method you prefer, it is important to bring your food log with you to your weigh in. Again, the idea isn’t to have someone checking up on you, but if you’re having trouble losing weight it is a helpful tool. Together we can review the information and come up with alternative foods where necessary to help you reach your goals.
The Chinese philosopher Lao Tzu said, “The journey of 1000 miles begins with a single step.”, and you’ve already taken the most important step: taking control of your health. A food log is a simple tool to help you along your journey. So why wait ?
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by admin | Jan 27, 2016 | Natural Remedies
Seasonal Affective Disorder
At AgeLess Medical, we hear a lot about Seasonal Affective Disorder (SAD) this time of year and sadly, many people struggle with this type of depression that is related to a change in the seasons. For many, symptoms start during the Fall and continue through the Winter months.
The Mayo Clinic identifies the following symptoms of Seasonal Affective Disorder:
- Experiencing changes in your appetite or weight, especially craving for foods high in
carbohydrates
- Feeling sluggish or agitated
- Difficulty concentrating
- Heavy, “leaden” feeling in the arms or legs
- Thoughts of suicide
- Feeling depressed most of the day, nearly every day for two weeks or more
- Feeling hopeless or worthless
- Having low energy / Sleep struggles
- Loss of interest in activities that you typically enjoy
There are treatment options and lifestyle changes that can greatly reduce the severity of symptoms associated with SAD. Read on to learn more.
Light Therapy
Light Therapy: With this type of therapy, you sit next to a light therapy box that emits artificial light believed to affect certain chemicals in the brain that can ease the symptoms of SAD. You can purchase your own light therapy box here.
Dawn simulators
Dawn simulators: These are devices that serve as alarm clocks and emit light that gradually increases in intensity, it’s like having your own sunshine in the comfort of your bedroom. No loud beeping or loud music, but bright light to start your day may also reduce symptoms of SAD. More info can be found here.
Get Outside
Get Outside: – While frigid temperatures can sometimes make this difficult, take advantage of unseasonably warmer days and go outside for a walk or just sit and soak up the sun or even the clouds, this can greatly reduce symptoms of SAD. The Mayo Clinic recommends to receive the most benefit spend some time outside within two hours of waking up. Creating a brighter environment by opening blinds and sitting close to windows can also help.
Exercise and Eat Healthfully
Exercise and eat healthfully: This may go without saying, but ensuring you are eating healthy and getting adequate exercise are critical in managing stress and overall mood and well-being.
Supplements
Supplements: Talk with your doctor about trying a supplement such as St. John’s Wort. AgeLess Medical offers a variety of herbal supplements that may help to reduce symptoms of depression, anxiety and stress which can exacerbate SAD. **Before using any supplement, talk with your primary care physician to determine what would be the best option for you.**
Sleep better
Sleep better: Not getting enough rest can also enhance symptoms of SAD. If you have trouble falling asleep, staying asleep or waking frequently at night, schedule an appointment with our mental health counselor and get started with our program to beat insomnia. Give AgeLess Medical a call at 607.846.3690 to schedule.
Counseling
Counseling: Stress and a previous diagnosis of depression or anxiety can worsen symptoms associated with SAD, seeing a mental health counselor who can provide additional strategies for managing stress, anxiety and depression can also help. Take control of your health and get back on track with your body.
With all of the information above, you have nothing to lose by trying some of these steps to feel better during our long winters. AgeLess Medical is here to help with any questions you may have!
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by admin | Jan 21, 2016 | Natural Remedies
Dealing With Anxiety
Sometimes Anxiety is useful, but…
Anxiety, while a necessity for our survival, is what causes us to look both ways before crossing a busy street, for many, this emotion can spiral out of control and have staggering effects on our physical and emotional health.
How Can We Effectively Combat Anxiety?
Most of us are aware of exercises such as deep breathing and meditation that can ease anxiety, but did you know that things like massage and acupuncture can also help with anxiety?
Read on to learn more.
- Acupuncture: A recent comprehensive literature review in Neuroscience and Therapeutics showed that acupuncture was just as effective as cognitive behavioral therapy in the treatment of anxiety. Acupuncture is an ancient form of Chinese Medicine that works at stimulating various points on the body to correct any imbalance in the flow
of energy. You can read more here.
Interested in giving acupuncture a try, we provide this treatment at AgeLess Medical, give us a call at 607.846.3960 to learn more.
- Massage Therapy: Far from just a luxury treatment at a spa, massage therapy has been shown to offer many health benefits, including reducing stress and anxiety. By reducing stress, which can exacerbate anxiety, massage can instill a sense of peace and calm and also help to disengage the body from the fight or flight response that can often trigger anxiety and even panic attacks. Schedule a massage at either of our locations today, your body and mind, will thank you!
AgeLess Spa at Radisson Hotel Corning, NY: 607.684.6121
AgeLess Integrative Medical Spa, Horseheads, NY: 607.846.3962
- Coloring: It’s not just a favorite pastime for kids, coloring can also help to reduce anxiety. Our brain treats coloring like meditation which as we know, can greatly reduce anxiety. There are a host of other benefits to coloring that you can read about here. You can find such books at your local Target, Barnes and Noble and Walmart. You can also find them online, take some time, unwind and color your worries away!
- Aromatherapy: Certain scents, especially lavender, can have a very calming effect. Diffuse them in your home or carry some with you. We offer an assortment of essential oils in our Boutiques.
- Check for vitamin and mineral deficiencies: Certain vitamin and mineral deficiencies can exacerbate symptoms of anxiety and depression as well. While blood work ordered by your doctor can help to determine any potential deficiencies, you may wish to complete a Systems Survey here. This survey asks about several symptoms and can provide helpful information in respect to areas of functioning that could benefit from an extra boost with a supplement from our Standard Process line. Complete the survey and drop off at our Horseheads location Monday-Friday and we’d be happy to score and review the survey with you.
We hope you find this list helpful; do you have any lesser known or surprising ways to reduce anxiety or worry? We’d love to hear from you!
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by admin | Dec 31, 2015 | Weight Management
Metabolic Testing for our Weight Management Program
As part of the medically supervised AgeLess Integrative Medical Spa Weight Management Program, we offer the latest in metabolic testing technology using the Korr Revue Metabolic Analyzer (for an overview of Korr and Korr products, check out their website at Korr.com).This machine uses a time tested medical procedure known as capnography, or the measurement of exhaled carbon dioxide. This technology is also used in the care of critical care patients who are on a ventilator in hospitals.
How Metabolic Testing Works
How it works is simple. You see, it takes oxygen to burn energy, and energy in this case is simply calories. So by measuring the output of carbon dioxide the machine measures how much oxygen your body uses at rest, thus the amount of calories your body burns at rest. Sitting in a big comfortable chair, we have you breathe through a tube (with your nose plugged to ensure all the air you breathe goes through the machine) for 10 minutes, after which we get your “resting metabolic rate”, which is simply how many calories your body needs to function at rest for a day.
From there, the machine does projections based on your height and weight to tell us how many calories your body needs for day to day activity, to and from work, up and down stairs, etc. It also tells us, again based on your height and weight, how many calories your body needs for 1/2 hour of exercise…nothing crazy, a good brisk walk perhaps. The total of those two figures combined with your resting metabolic rate gives us the estimated amount of calories you need on a daily basis.
From there the machine will give projections that tell us what calorie level you need to eat to maintain your current weight, the manufacturer’s “weight loss zone”- how many calories to eat with exercise as well as what is known as the “medically supervised zone” for those looking to lose the most weight in the shortest amount of time.
The machine also will tell us on a simple graph what your current metabolic rate is. This is important because your metabolic rate is simply how fast your body is burning energy ( calories ) and we want to ensure we keep that metabolism working at peak performance to ensure body fat is being burned. Many people are surprised to find that despite conventional wisdom saying the opposite, most people who are overweight have good metabolisms as the more we weight the more energy our body needs to take in and burn to carry that weight. Those who do have low metabolisms do so due to a handful of reasons- low thyroid function, skipping meals, or over exercising just to name a few, and we’ll address those things should that prove to be the case.
The advantage of this metabolic testing is we can see what your body’s caloric needs are and in turn can tailor a diet to fit your individual needs. If you find you need more food, we will know how many more calories you can take in and still lose weight. Yes you read that right, you can eat more and still lose weight!
Not bad for 10 minutes of breathing!
Give us a call at 607.846.3960 for any questions or to schedule an appointment and get back on track with your weight!
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