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Six Foods You Thought Were Healthy But Aren’t

Six Foods You Thought Were Healthy But Aren’t

Six Foods You Thought Were Healthy But Aren't

Eating healthy and getting plenty of exercise are two lifestyle choices we heavily promote here at Mantachie Rural Health Care. Learning to eat healthy is challenging–especially in today’s world that offers an overwhelming amount of food options. Many of today’s foods, particularly pre-packaged, store-bought foods, are promoted as “healthy” choices but are actually worse than those obviously unhealthy options like soda and candy. If you’re trying to cut out unnecessary sugar, carbs, or calories from your diet, you’ll want to avoid the following six foods you thought were healthy.

Orange juice and other fruit juices.

The problem with orange juice and other fruit juices is that most of them are made from concentrate–meaning all the “good stuff” in the fruits that make these juices are stripped away and replaced with processed sugar. In fact, juices have as much sugar in each serving as a can of soda. 

Think making your own orange juice will make it healthier? Think again. The juicing fruits of orange are naturally sweet and contain very little fiber resulting in a spike in your blood sugar. The healthiest option is to switch to fruit-infused water. You can easily make your own by adding any of your favorite fruits to a pitcher of water and then refrigerating the water for several hours or overnight to allow the fruits to infuse.

Baked potato

A plain baked potato is high in calories and carbs. Start adding butter, sour cream, and other toppings and you’re adding even more junk to the mix. Opt for a sweet potato instead. 

Store-bought smoothies

Turns out saving yourself time with store-bought smoothies doesn’t actually save your diet. Even the “green” smoothies are high in sugar and low in the actual good stuff that comes from fruits and veggies that supposedly make up these smoothies. Your best bet is to eat your daily servings of fruits and vegetables and make sure you include a serving of greens with each meal. If you must have a smoothie, make your own. Your veggie portions should outweigh your fruit 3:1 and we advise adding flaxseed, chia seeds, or nuts for fiber. 

Flavored yogurt

There’s a reason healthy diets specify plain Greek yogurt instead of suggesting any yogurt on the dairy shelf. None, and we mean none, of the flavored yogurts you find at the grocery store are actually healthy. Like so many other foods that are advertised as healthy when they’re not, flavored yogurts are high in sugar. Satisfy your taste for yogurt by topping a serving of plain Greek yogurt with your choice of fresh fruit. 

Whole wheat

A few decades ago, whole wheat bread was touted as a healthy alternative to white bread. Health experts quickly found out that wasn’t quite the case, however. Actually, whole wheat contains so much sugar it raises your glucose levels faster than most candy bars. 

Dried Fruits

Much like other foods on our list, dried fruits are made unhealthy thanks to too much sugar made from the drying process. Always choose fresh fruit when you’re craving a fruity snack. 

Confused about what’s really nutritious and what’s not? You’re not alone. Our clinic has a registered dietician on staff. Contact us to make an appointment Erica Witcher, RD, CDE.

How to Stay Safe at the Clinic during Non-Coronavirus Health Visits

How to Stay Safe at the Clinic during Non-Coronavirus Health Visit

As we write this, the entire state of Mississippi is experiencing an upswing in confirmed coronavirus diagnosis. It’s more important now than ever to practice CDC guidelines to stay safe and help slow the spread of COVID-19. Staying home and avoiding unnecessary trips to public places including health facilities are among the steps we should take to slow the spread of the virus. But when you become sick with a non-coronavirus related illness or need a prescription refilled, a health visit is unavoidable. Here’s what you can do to stay safe at the clinic.

Find out your clinic’s safety requirements before your visit. 

Most clinics are taking extreme precautions and measures to protect their patients and staff. Find out your clinic’s policies on masks and social distancing, as well as their cleaning and sanitizing protocols. Most clinics will have restrictions in place regarding how many people are allowed inside and how many visitors can accompany a patient even for a non-coronavirus health visit. Expect temperature checks and symptom screenings at every clinic entrance. 

Ask about their protocol for possible coronavirus patients.

Knowing what your clinic is doing to protect you and others from exposure to coronavirus is one way to ease any anxiety you have about your visit. Every clinic should have a protocol in place that keeps patients with coronavirus-related symptoms totally isolated.

Take your own protective measures.

Do your part to protect yourself and help slow the spread of coronavirus. Wear a mask to the clinic and other public places. Sanitize or wash your hands for at least 20 seconds after touching public surfaces. Avoid touching your face, especially your eyes, nose, and mouth and stay 6 feet away from others. 

Mantachie Rural Health Care is committed to protecting you and all of our patients and staff. If you are sick or have an urgent health matter, don’t put off visiting your provider because of coronavirus fears. A known illness or emergency can be more dangerous to your health than the possibility of a virus. We are taking every measure possible to keep our clinic safe. Request an appointment with us at 662-282-4226.

Read next: 4 Dangers to Skipping Your Child’s Wellness Check-up

Chronic Lyme Disease Highlight Reasons to Prevent Tick Bites

Chronic Lyme Disease Highlight Reasons to Prevent Tick Bites

We’re all happy to see some sunshine and spend some time outside. As we’re recovering from quarantine and continue to practice social distancing, outdoor activities have become even more important this summer. A lot of focus continues to remain on the coronavirus, but that doesn’t mean other diseases have taken a backseat. Now it’s time for your yearly reminder to beware of tick bites which can cause Lyme disease and Rocky Mountain Spotted Fever.

Deer ticks, particularly prevalent in our neck of the woods, are the culprit for Lyme disease. Lyme can be easily treated if caught early, but some patients may suffer long-term consequences of the illness especially if it’s not caught early.

Initial Symptoms

After removing a tick, many people will notice a small, red bump similar to a mosquito bite. This skin irritation is normal and nothing to be concerned about. Complications from that tick bite develop anytime from 3 to 30 after the bite. The most common sign of Lyme disease is a bulls-eye rash at the site of the bite. It expands over the course of several days and may reach 12” in diameter. The rash isn’t painful or itchy. 

Not every case of Lyme disease includes this tell-tale rash. If you do not have the rash, but have the following symptoms it’s time to see your doctor:

  • Fever
  • Chills
  • Fatigue 
  • Body aches
  • Headache
  • Neck stiffness
  • Swollen lymph nodes

Although many of these symptoms are similar to the Coronavirus, one noticeable difference is Lyme disease does not cause respiratory problems while COVID-19 does.

Antibiotics are the recommended treatment for Lyme disease. Most patients who receive treatment recover with no additional complications.

Chronic Lyme Disease

Even if you have symptoms that disappear without a doctor’s visit, you need to visit your provider if you’ve had a tick bite or been in wooded or grassy areas where ticks like to gather. You may have had a tick bite that you weren’t aware of. Untreated Lyme disease can spread throughout your body and cause long-term health problems. Medical professionals estimate 10-20% of people who receive adequate treatment for Lyme disease continue to have symptoms for weeks, months, and sometimes years after the infection.

Chronic Lyme Disease symptoms include:

  • fatigue
  • restless sleep
  • pain
  • aching joints or muscles
  • pain or swelling in the knees, shoulders, elbows, and other large joints
  • decreased short-term memory or ability to concentrate
  • speech problems

Because these symptoms overlap with many other illnesses, people with chronic Lyme disease are often misdiagnosed. That’s why it’s important to tell your doctor if you’ve experienced a tick bite, even if you don’t have the bulls-eye rash afterward.

Some doctors believe Lyme disease triggers an autoimmune response in some patients which causes additional damage to their body and allows the symptoms to linger.

We currently do not have a specific test or treatment for chronic Lyme disease. That’s the bad news. In good news, your doctor can work with you to get a diagnosis and treat your symptoms. Your doctor may do antibody tests and prescribe medications to treat your symptoms. 

Prevention

The best way to prevent Lyme disease is to avoid deer ticks’ natural habitats like wooded areas and tall grassy areas. But let’s be real. We live in Mississippi. We know camping, fishing, and hunting are our favorite pastimes. With the closure of many indoor activities this summer, the great outdoors will be even more enticing. You can take steps to protect yourself while you enjoy nature.

  • Cover up with long pants and long sleeves when you’re in wooded, grassy areas.
  • Stick to trails and avoid tall grassy areas.
  • Keep your dog on a leash.
  • Apply insect repellent with 20% or higher DEET concentration.
  • Tick proof your yard by mowing regularly and stacking wood in dry, sunny areas.
  • Check your clothing, yourself, your kids, and your pets for ticks after being outside, especially if you’ve been camping, fishing, hiking, or hunting.
  • Remove any tick as soon as you find it. A tick must be attached for 36-48 hours in order to transmit Lyme disease. 
  • Don’t assume you are immuned because you had Lyme disease once. You can be re-infected.

If you’ve experienced a tick bite or have any symptoms of Lyme disease, please contact our office for an appointment with one of our providers. 

Technology Makes Diabetes Care Easier

Technology Makes Diabetes Care Easier

Managing diabetes can feel like a fulltime job when you add together food preparation, activity tracking, and blood sugar monitoring. Over the last twenty years, the technology surge benefitted diabetes management in major ways. We’ve transitioned from manual monitoring of blood glucose levels and calculation of insulin to devices that do the work for us.  We’re glad to see technology remove some of the burden from our patients. If you aren’t familiar with the available technology take a look at these options.

Continuous Glucose Monitoring

For decades, diabetes patients endured multiple finger pricks every day to monitor their blood glucose levels. Continuous glucose monitoring (CGM) devices now monitor a patient’s blood sugar every five minutes. No finger pricks or time out from the patient’s activities required. The CGM sensor is applied to the abdomen just under the skin and must be replaced every 10-14 days depending on the monitor type.

A transmitter attached to the monitor sends updates to a mobile or another device. These devices update the patient when glucose levels begin to rise or fall. This continuous monitoring allows patients to see the realtime effect of specific foods on their blood sugar levels.

Some CGMs require two-finger sticks each day to calibrate the device while others require no calibration.

Insulin Pumps

Insulin pumps automatically deliver insulin throughout the day and at mealtime which allows diabetes patients to reduce the number of needle sticks. The device makes calculating the correct dosage of insulin easier and more accurate. It may also help lower A1c levels. 

Some downsides to insulin pumps include having to monitor your blood sugar more closely, changing out the pump site regularly, and entering information into the pump throughout the day. The device can be helpful for patients who are ready to learn to how to use new technology. Or for patients who aren’t concerned about having a device attached to their bodies. In good news, insulin pumps aren’t permanent. Many patients use them for a while then revert to manual insulin injections. This allows the pump site to rest at times.

Close-Loop Pump and CGM

The ultimate technology for a diabetic patient is a closed-loop CGM and pump combination. This technology works as an artificial pancreas by monitoring glucose levels and delivering insulin to lower blood sugar or glucagon to raise blood sugar based on those numbers. A true closed-loop system hasn’t been completely developed, yet, but several companies are close. Many companies already offer hybrid solutions that monitor blood sugar and deliver insulin. They alert patients to low blood sugar levels but cannot deliver glucagon. 

Smart Pens

Tired of being connected to a pump all the time, but enjoy the benefits of having your glucose levels recorded throughout the day? Smartpens offer an alternative to insulin pumps. The pens connect to smartphones or other devices to store up to a year’s worth of dosing information. They work with refillable cartridges. Each pen has different capabilities based on the company that developed it. Some allow users to set reminders to check blood sugar and administer insulin. They also allow users to send dosing and blood sugar level data to multiple email addresses. 

Whether you’re techno fan or not, we can’t ignore the benefits of technology to managing diabetes and making it easier to keep doing life on your own terms while maintaining your health. Pricing for these devices and availability varies, as does whether or not a device is right for your personal diabetes management plan. As always talk to your provider about all the options available to you. And for an update on emerging technologies and a glimpse into what could be coming in the next year or two, check out this article from Healthline.

Avoid Rebound Congestion from Your Nose Spray This Allergy Season

Before you reach for your nasal spray, consider whether rebound congestion may be causing your allergy congestion to last longer than it should.

Allergy season is blooming with every flower that pops its head from the dirt. Before you reach for your nasal spray, consider whether rebound congestion may be causing your allergy congestion to last longer than it should.

Allergies inflame the blood vessels in your nasal passages. Nasal decongestion sprays such as Afrin reduce the swelling and allow you to breathe again. Ah, sweet relief. 

These sprays reduce the amount of blood flowing to these vessels. In response, it may cause those vessels to work harder to restore the blood flow. This overcompensation causes more swelling in your nose and more congestion, which often leads to using more nasal spray.

Nasal decongestant sprays include over-the-counter sprays such as Oxymetazoline hydrochloride (Afrin, Dristan, Sinex) and phenylephrine hydrochloride (Neo-Synephrine). Doctors suggest using these sprays for a maximum of three days. They also suggest using the minimum number of doses per day to reduce the chances you’ll develop rebound congestion. 

What about other nose sprays?

Steroid nose sprays such as budesonide (Rhinocort Allergy), fluticasone (Flonase Allergy Relief), and triamcinolone (Nasacort Allergy 24HR) do not work the same way as decongestant sprays and may be used for years without rebound congestion. These sprays have their own set of side effects such as headache, nosebleed, sore throat or cough. These sprays work well to reduce the symptoms of allergies, but it can take up to a week to notice the effects. If you suffer from allergies frequently, talk to your provider about starting this type of nose spray when the season changes.

What other remedies can you use?

Outside of medicine, you can do a lot to relieve the symptoms of seasonal allergies. Saline nasal sprays and neti pots are natural, safe ways to help manage your symptoms. The neti pot flushes mucus and allergens from the nose. A note of caution though, be sure to use sterilized water and clean them well to avoid serious infections.

In short, don’t discount the help a nasal decongestant may provide as a short term solution to seasonal allergies. Just make sure you pair it with a longer-term solution. If you’ve been using these nose sprays too often for too long make an appointment with your provider to find relief from your congestion.

Four Truths About Your Fast Food Habit

4 truths about your fast food habit

After a long day at work and an evening balancing children’s activities and homework, many parents find themselves staring blankly into a refrigerator with no idea of what to cook for supper. On any given day, we can find multiple posts requesting new recipe ideas, preferably ones that are easy to prepare. It’s tempting to throw our hands in the air and dial the nearest pizza delivery service. With UberEats and Tupelo-to-Go, our food delivery options are no longer limited to pizza. But with every restaurant meal comes risks to our health. Here’s the real truth about your fast food habit.

Truth #1:

Poor nutrition from fast food meals has been discussed for more than 40 years. A report from 1978 discusses the high sugar content of fast food meals and its effect on obesity. The report also mentions the link between obesity and other health concerns such as diabetes, heart disease, and high blood pressure.

“Plant-based diets” may feel like a new fad, but in reality researchers, doctors, and politicians have been encouraging Americans to eat more leafy greens and fiber-rich foods for decades. 

Truth #2

Sugar isn’t the only culprit in restaurant food. Almost every meal purchased outside the home includes more than your recommended daily allowance (RDA) of sodium. We know you were trying to eat healthy with a turkey sub instead of a burger, but if you added cheese, pickles, and mayo it could equal almost half your daily allowance of sodium.

Too much sodium causes water retention and can raise blood pressure, which may result in damage to your blood vessels, heart, and kidneys. 

Truth #3

Cooking at home increases quality time with your family. In the days before fast-food joints on every corner and deliver services to our sofa, we used to cook dinner often with a spouse or children helping. In addition to an improvement in nutritional value, foods at home increase time with family. Learning a new recipe together or teaching a child to chop vegetables can create unique bonding opportunities.

Truth #4

People who cook at home consume fewer calories. No brainer, right? But the reasons behind why they consume fewer calories may not be what you think. A study at Johns Hopkins found people who cook at home more frequently also consume fewer calories when they do eat out. They’re also more likely to eat smaller portions at home, and they don’t have the readily available dessert menu taunting them.

Time for a Reminder

Most of us already knew this information, but as more and more people eat out, especially at fast-food restaurants, we thought it was time for a refresher. According to a study published The Journal of Nutrition last month revealed 20% of calories consumed by Americans come from restaurants. That’s a lot of sugar and sodium without a lot of the vitamins and minerals our bodies need.

Cooking at home takes time, which isn’t always readily available. For those of us who struggle to fit cooking into our schedule, a meal plan helps make it easier. Prepping foods on the weekend, utilizing a crockpot or pressure cooker, and cooking enough for leftovers all make cooking at home easier.

We can’t avoid eating out altogether. When you know you’ll be eating out check the menus ahead of time for nutrition information and choose wisely. Also, order your meal first. You’ll be less likely to be swayed by other diners’ poor choices if you’ve already ordered your meal.

Need help planning healthy meals? Our registered dietician, Erica Witcher, is available for appointments. So also runs our Witcher Weightloss Warriors, a weekly group that teaches how to lose weight the healthy way and includes cooking demos, meal plans, snack ideas, and exercise tips.

Increase Consumption of Red Meat Linked to Early Death

increased red meat consumption linked to early death

The cows had it right all along with their “Eat more chikin” campaign. Last summer, a study released by the British Medical Journal (BMJ) gave us the bad news that an increased red meat consumption is linked to an early death.

The research funded by the US National Institutes for Health and the Boston Obesity Nutrition Research Center included researchers from the Harvard TH Chan school of public health in the US, with one researcher from Huazhong University of Science and Technology in China. Researchers studied diet changes in 50,000 women and 27,000 men over sixteen years. 

Participants who increased their red meat by 3.5 servings per week experienced a 10% increased rate of death over participants who did not change their diet. Participants who exchanged one serving of red meat for a serving of another protein source like poultry, fish, nuts, dairy, eggs, whole grains, or legumes lowered their risk of death.

What does this mean for our nutrition?

If you’re interested enough in your health and nutrition to read this far, it’s time to make some practical applications. Lowering your number of servings of red meat lowers your risk for numerous health conditions such as heart disease and cancer. This article from Harvard Health suggests not exceeding two to three servings of red meat or processed meat of any kind per week. 

Your husband’s weekend steak, mama’s Sunday roast, and a hamburger at lunch aren’t the only limitations in the red meat category. Red meat includes cow, but also pig, horses, goats, and bison. White meat typically refers to poultry or fish. The study also connects processed meat such as hotdogs and deli meat to increased health problems.

We always advocate for creating a meal plan for the week. This allows you to better control what you cook and to see possible substitutions. 

Substitutions to consider

  • Ground turkey in chili or vegetable soup
  • Shredded chicken nachos or tacos
  • Tuna steak 
  • Grilled salmon
  • Turkey bacon
  • Chicken sandwhich instead of a hamburger
  • Oven-roasted chicken instead of deli meat

This study did not find that red meat caused early death, but rather it linked increased consumption of red meat to an early death. If you find yourself stopping for a burger multiple times a week, it’s time to break the red meat habit. Our nutritionists and medical providers can help you create a plan to introduce flavorful white meat and vegetables back into your diet. Make an appointment today to get your health on a better trac.

Is 50 Too Late to Start Colon Cancer Screening?

colon cancer screening

Colonoscopy. It’s a rite-of-passage for 50-year-olds that supplies an endless array of memes, birthday cards, and jokes. All jokes aside, the recommended testing often identifies colon cancer long before symptoms start, in stages where it is most easily and successfully treated. Some oncologists suggest reducing the age of colon cancer screening to 45 instead of 50.

Why Test Early?

Sharon Osbourne, wife of legendary rocker Ozzy Osbourne was 49 when she was diagnosed with cancer in 2003. She’s not alone. For years, colon cancer was mostly diagnosed in people over the age of 50. A recent deep analysis by the American Cancer Society found a rising number of colon cancer diagnoses in people between 45 and 50.

Colonoscopies find polyps and detect cancer often before a patient has any symptoms. Early-stage cancer is easier to treat and responds more effectively to treatment.

Your Less Invasive Testing Options

While colonoscopies are the standard in diagnosing colon cancer, they are expensive and invasive. Our clinic offers stool-based screenings such as Fecal immunochemical test (FIT), Buaiac-based fecal occult blood test (gFOBT), Stool DNA test. (Click here to learn more about these tests.)

The American Cancer Society updated its recommendations in May 2018, but the US Preventative Services Task Force which oversees federal guidelines hasn’t updated its recommendations. This means insurance may not pay for your screening before you turn 50 unless you’re experiencing symptoms or fall into a high-risk group. Another reason to consider the less expensive stool-based screenings.

Risk Factors

Screening recommendations are based on average-risk patients. If any of the following statements apply to you, it’s recommended that you start colon cancer screenings even earlier.

  • A strong family history of colorectal cancer or certain types of polyps
  • A personal history of colorectal cancer or certain types of polyps
  • A personal history of inflammatory bowel disease (ulcerative colitis or Crohn’s disease)
  • A known family history of a hereditary colorectal cancer syndrome such as familial adenomatous polyposis (FAP) or Lynch syndrome (also known as hereditary non-polyposis colon cancer or HNPCC)
  • A personal history of radiation to the abdomen (belly) or pelvic area to treat a prior cancer

Start Here

If you’re 45 or older and have never had a colon cancer screening or you are at higher than average risk for colon cancer, it’s time to make an appointment with your medical care provider. Together you can make decisions about the right screenings for you. Screening for cancer sounds scary, but not screening won’t make any bad news go away and early treatment often gives you many more years of life ahead.

Overdose Not Only Risk Factor in Opioid Crisis

Overdose Not Only Risk Factor in Opioid Crisis

Every day 130 people in the United States die from an opioid-related overdose. While the numbers of new opioid prescriptions have declined in the last two years, we’re still experiencing fall out from years of unchecked opioid prescriptions. A recent study in JAMA Psychiatry reveals the far-reaching effects of the opioid crisis on the health of an abuser.

Researched pulled data from 124 previously published studies and compared that data with the general population of the same age and sex. The study revealed in addition to increased death from overdose, opioid addicts also have increased deaths due to non-communicable diseases, infectious diseases, suicide, and unintentional injuries. The most common non-communicable diseases include cancer and cardiovascular disease.  

AIDS/HIV

While deaths due to HIV/AIDS have declined due to more effective treatment in the overall population, AIDS deaths among opioid abusers have remained steady. Research shows 10-20% of those who misuse prescription opioids move on to inject opioids or heroin. Shared needles between drug users increase the chances of blood-borne infections such as HIV and hepatitis C. For the first time in two decades, HIV infections from injected drug use increased in 2015 for the first time in two decades due to the opioid crisis.

Opioid abuse affects a person’s entire life, from their overall health to risky behavior. Overdose continues to be a major concern for opioid abusers, but it’s not the only concern. Their behavior and health problems don’t just affect them, it affects their entire family.

Available Resources

If you’re struggling with an opioid addiction take action now. Don’t wait for the drugs to ruin your health. Seeking treatment is an act of strength not weakness. 

At Mantachie Rural Health Care, we treat all aspects of drug addiction from the addiction itself to underlying mental and behavioral health issues. We’ll help you find the right treatment program, and we provide therapy for families as well.

Overdose, while a major concern for drug abusers, isn’t the only increased threat of opioid abuse. You only have one body. Take care of it. We can help. Contact our mental health facilty to learn more at 662-282-4359.   

Benefits and Dangers of Celebrity Endorsed Intermittent Fasting

Benefits and Dangers of Celebrity Endorsed Intermittent Fasting

Every year with the “New Year New You” announcements come new fad diets. One of the most popular new celebrity-touted trends is intermittent fasting. Most notably a 16:8 fast. Fasting has been around for centuries, but it’s not right for everyone.

What is fasting? 

Before you consider fasting as part of your diet and exercise plan, educate yourself on the different types of fasting. Religious fasts often include not eating for many days or even weeks at a time. This type of fasting can be particularly dangerous for people with diabetes. 

Intermittent fasts are broken down by when you restrict food intake. A 5:2 fast allows you to eat your regular diet five days a week and restricts calories to 600 calories a day for men and 500 calories for women on the two fasting days. The popular 16:8 fast means you fast for 16 hours a day and eat all your daily calories in the remaining 8 hours. 

Benefits of Intermittent Fasting

Some dieters find the freedom of eating regular meals five days a week makes up for two days of strict fasting, or that they aren’t really all that hungry when they eat three meals in eight hours instead of stretching out their meals and snacking over the entire day. The diet plan is easy to follow because it doesn’t include any measuring of food or counting of calories.

A few very limited studies have shown intermittent fasting to lower A1C levels and increase weight loss. 

Dangers of Intermittent Fasting

Every diet has pros and cons. Intermittent fasting may help prevent type 2 diabetes, but it’s not a good option for those who already have the disease. Fasting may cause lower blood sugar levels, which can have dangerous side effects.

Because intermittent fasting does not involve measuring serving sizes or counting calories, many people will gorge on the foods they love or eat unhealthy foods during their non-fasting days. 

Fasting may also be dangerous for people with a history of eating disorders or mental health disorders.

Good Eating Habits Haven’t Changed

Regardless of whether you try eating all your meals in one eight hour stint or not, what you put in your mouth matters. Filling your plate with fruits and vegetables, adding lean protein, substituting complex carbs in place of sugary carbs, and including a few healthy fats helps you lose weight and manage diabetes and other medical conditions. The limited studies show no greater weight loss in groups who fasted than from groups who ate regular, healthy meals.

Before You Try Any Diet

Always consult your medical provider before you start any new diet or exercise routine. Your personal health conditions and medications influence how exercise and diet affect your body. We have a nutritionist on staff who can help you find the best way to manage your diet so it has the most positive effect on your health. She hosts Witcher’s Weightloss Warriors every Monday evening. It’s a free program that teaches participants how to lose weight in healthy ways. Call our clinic to learn how you can join.


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