Dr. Carol Reese

03/26/2022

12/22/2021

Social Eating
It’s the time of year when people who are dealing with weight challenges have a difficult time navigating through all of the social eating gatherings. Getting through the next ten days will be challenging but doable. How?
Here are some helpful tips:

1} When attending a family gathering or social gathering prepare ahead. Don’t arrive super hungry. This will cause you to binge eat. Prepare your mind before attending of what you will allow yourself to eat and limit the sugary foods and alcohol. This is called “mindful eating” as opposed to “mindless eating”. Remember, you are the one in control of what you put in your mouth. If you let other people control what you eat you are giving them power over you. Ask yourself, “do I trust this person to make decisions for me, or do I trust myself?”

2} Drink plenty of water before and during the social gathering. Sip on hot tea. If you are going out to dinner, remember that we always tend to eat more. After all, we are paying for the meal so we want to get our money’s worth, right? Okay, so it’s better to get a to go box at the beginning of the meal. This informs you and other people that you are going to stop eating when you are full. Be aware of high fat high calorie appetizers. Sip on unsweetened tea or coffee. You are still social eating but without the calories.

3} This time of year special attention is given to desserts. Plan ahead. If you are doing the Optavia program, make yourself the brownie, cinnamon swirl cheesecake or Too Good Yogurt mixed with the strawberry or vanilla shake mix. If you must indulge choose ONE dessert item and eat half of a serving.

4} If you are already struggling with your weight be diligent about your portion size. Stay on track with your regular eating and exercise.

5} Remember, if you plan to overeat or binge eat at a social gathering, then you will. It’s best to tell yourself that overeating is just not going to happen no matter what. The habits that you have established in the past will always come to the fore and try to sabotage you. Step back and ask yourself, “is this a habit that I want to keep OR do I want to change this habit” Maybe it has served you well in the past. Usually, it’s an emotion that we want to bury by covering it over with food. “If you’re really not hungry no amount of food will satisfy that hunger”- Michelle May, mindful eating specialist.

6} Be present in your mind a body. You can do this and when you succeed you will have confidence in yourself that will take you to the next level of health.

Dr. Carol Reese is an ND, LMT, Wholistic Health Practitioner, Life Coach, Health Coach, Weight loss Coach and Brain Health coach. Let us know how we can help you. Quantum Alternative Health Inc. 770-755-6525.

11/19/2021

Are you struggling with Winter Weight Gain?
Why does this happen?

08/25/2021

What is favorite vegetable? How do you like it cooked or do you eat it raw?

06/07/2021

One Pan Lemon Garlic Baked Salmon & Asparagus

INGREDIENTS
4 - 6 (6 oz or 170 g) salmon fillets, skin removed
2 tablespoons minced garlic

2 tablespoons fresh chopped parsley

1/3 cup freshly squeezed lemon juice

Olive oil cooking spray

1 teaspoon Kosher salt (or sea salt flakes)

1/2 teaspoon cracked black pepper

4 bunches asparagus (24 spears), woody ends removed

1 lemon , sliced to garnish

1/3 cup beans/peas or any other greens

INSTRUCTIONS
Preheat oven broiler (or grill) to high heat. Line a baking sheet with aluminium foil. Arrange oven shelf to the second top shelf (about 8-inches from the heat element).

Place the salmon on a large baking tray. Rub each fillet evenly with the garlic and parsley to evenly coat; pour over the lemon juice. Spray with a light coating of olive oil spray and season with salt and pepper. Arrange the asparagus and greens around the salmon in a single layer, and place the lemon slices over the top.

Broil (or grill) for 8-10 minutes, or until salmon is cooked through to your liking (we find 8 minutes is perfect if the oven is hot).

Serve with the asparagus and beans/peas and these Crispy Smashed Potatoes!

recipe credit: https://cafedelites.com/one-pan-lemon-garlic-baked-salmon-asparagus/

05/29/2021

Enjoy your weekend! Remember to add a self care item to your daily chart!

05/28/2021

The next time you indulge in a burger why not make it healthier??
Here are some tips to up the healthiness of your meal.

-Use a portobello mushroom as the bun or the patty.
-Use cooked sweet potato slices instead of a wheat bun.
-Add avocado as a source of healthy fat.
-Use unsweetened organic ketchup such as Primal Kitchen brand.
-Use organic spinach or a spring mix instead of iceberg lettuce.
-Add organic tomato and onion, really pile on the organic veggies.
- Make yourself parsnip or sweet potato fries

05/25/2021

Did you know?

05/06/2021

In the above picture you will see 3 types of commonly used pans.
On the left you will see a teflon non-stick pan and in the center you see a stainless steel pan and on the right is a cast iron pan.

Although non-stick pans are very convenient, is it worth it to consider an alternative? According to cancer.org, perfluorooctanoic acid (PFOA), a man-made chemical, has been used in the process of making Teflon and similar chemicals. Although it is burned off during the process, there are still very small amounts left in the final products. This is something to keep in mind when choosing your cookware because PFOA can stay in the human body for very long periods of time.

Many studies have been performed and have looked at the possibility of PFOA causing cancer. Studies in lab animals have found exposure to PFOA increases the risk of certain tumors of the liver, testicles, mammary glands (breasts), and pancreas. In areas where ones are exposed to larger amounts, such as near factories that produce this chemical, some studies have suggested an increased risk of testicular cancer with increased PFOA exposure. Studies have also suggested possible links to kidney cancer and thyroid cancer.

Some non-stick cookware may claim to not contain certain PFASs, or all PFASs. Many of these types of cookware do not provide information about what chemicals are being used instead. So why not play it safe and use stainless steel or cast iron pans when possible! When it comes to trying to live healthier, this can be an easy switch to make in your life.