5 Easy Ways to Keep Holiday Cravings in Check

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As the holiday season kicks off, our calendars quickly fill with festive gatherings, and our tables overflow with irresistible treats. From decadent desserts to savory family recipes passed down through generations, it’s no wonder this time of year feels like a non-stop feast. But with all these indulgent options, it’s easy for cravings to sneak up, making us feel like we’re constantly battling between enjoying the moment and staying on track with our health goals.

The great news? You don’t have to sacrifice your favorite holiday flavors or follow strict food rules to stay balanced. With a few simple strategies, you can manage cravings and savor the season without guilt. 

Here are five easy ways to keep holiday cravings in check and help you feel your best this season:

1. Start Your Day with a Balanced Breakfast

Skipping breakfast in anticipation of a big holiday meal might seem like a smart move, but it can backfire later, leading to stronger cravings and overeating. Instead, begin your day with a nutrient-rich breakfast that combines protein, healthy fats, and fiber—like a veggie omelet or Greek yogurt topped with nuts and berries. This balanced approach helps stabilize your blood sugar and curbs hunger, setting the tone for a day of mindful eating.

2. Hydrate, Hydrate, Hydrate

Did you know thirst can mimic hunger? When you feel a craving coming on, it might actually be your body asking for water. Keep a reusable water bottle with you, especially during busy holiday outings, and aim to stay hydrated throughout the day. Drinking a glass of water or sipping herbal tea before a big meal can also help you tune in to whether you’re truly hungry or just tempted to snack!

3. Savor the Flavor

Holiday treats are meant to be enjoyed, so when you do choose to indulge, make it count. Slow down and truly savor each bite, appreciating the flavors, textures, and memories tied to those special foods. Eating mindfully not only enhances your experience but also helps prevent the urge to overindulge. 

4. Keep Healthy Snacks Handy

Whether it’s a handful of almonds, a piece of fruit, or some veggie sticks with hummus, having healthy snacks on hand can prevent you from reaching for the nearest sugary option when hunger strikes. By preparing ahead, you’ll have a go-to choice that satisfies your hunger without derailing your day.

5. Balance Indulgence with Movement

Staying active during the holidays isn’t just about burning calories; it’s also a powerful way to curb your cravings. Physical activity, whether it’s a brisk walk, a family hike, or a yoga session, boosts your mood and energy while helping you feel more balanced. Plus, it’s a fun way to stay engaged with loved ones during the season!

A Season to Celebrate

Remember that the holidays are a time to enjoy—not stress over every bite. By practicing mindful habits, you can keep cravings in check while still savoring the season’s special moments and flavors. 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

Simple Steps to Keep Your Eyes Healthy in a Digital World

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With the prevalence of digital devices in today’s world, our eyes are working harder than ever. From smartphones to computers, extended screen time can cause digital eye strain, affecting not just your eye health but your overall well-being. In this post, we’ll dive into the effects of digital eye strain, and the influence of blue light on your health, and share practical tips to keep your eyes fresh and healthy.

Understanding Digital Eye Strain

Did you know that the average American spends over 7 hours daily on a computer? And that’s not even counting smartphone use before, during, and after work! This level of screen exposure can lead to digital eye strain—a condition that causes symptoms like:. 

  • Headaches
  • Blurry vision
  • Difficulty focusing
  • Eye discomfort
  • Dry eyes
  • Neck pain and shoulder pain

The strain stems from close-up and intense focus on digital screens, forcing the eyes to work overtime. If left unchecked, digital eye strain can negatively impact your productivity and even lead to chronic discomfort. To combat this, try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This habit gives your eye muscles a break and will help reduce strain over time.

Blue Light’s Impact on Sleep and Vision

Blue light—a type of visible light—can help us stay alert, support memory, and improve our mood. But, when exposed to it at night, blue light can interfere with sleep. Evening exposure to blue lights disrupts the body’s melatonin production, a hormone essential for rest. This can make it harder to fall asleep and lower sleep quality, especially if you’re on your screen right before bed.

Here are a few simple ways to manage blue light exposure:

  • Blue Light Filters: Use built-in or downloadable blue light filters on your devices to reduce exposure.
  • Night Mode: Many devices offer a night mode setting that shifts screen colors to warmer tones, which are gentler on your eyes, especially as the body winds down for sleep. 
  • Limit Screen Time Before Bed: Aim to put devices down at least an hour before sleep to allow your body’s natural melatonin production to kick in.

Practical Tips for Daily Eye Care

Keeping your eyes healthy isn’t just about clear vision—it’s about feeling your best, too. Adopting a few easy habits can make a big difference in reducing strain and keeping your vision sharp:

  • Adjust Screen Settings: Set brightness and contrast to comfortable levels, avoiding overly bright or dark settings that can strain your eyes.
  • Optimize Screen Distance and Position: Keep your screen about arm’s length away and slightly below eye level for a natural, comfortable view.
  • Work in a Well-Lit Space: Proper lighting minimizes glare and reduces eye fatigue caused by dim surroundings.


Digital devices are here to stay, so taking care of our eyes is essential. Next time you reach for your screen, pause and remember to give your eyes the care they deserve!

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

 

The Hidden Connection: How Stress Impacts Your Gut Health

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We often hear about stress’s major impact on our overall health, influencing everything from our mood and weight to those pesky gray hairs! But have you ever thought about how stress impacts your gut health? That familiar fluttering in your stomach or sudden wave of nausea during stressful moments isn’t just a coincidence—it’s your body sending you a message.

How Stress Affects Your Gut Health

Many researchers, including experts at Harvard, have been studying the gut-brain relationship for years. When stressed, our body goes into overdrive, releasing hormones like cortisol that can disrupt our digestive system.

Think of your gut as a delicate ecosystem—stress can quickly throw it out of balance, leading to bloating, constipation, or even irritable bowel syndrome (IBS). It’s more than just discomfort; a stressed gut can also result in a “leaky gut,” where toxins enter the bloodstream and potentially create further issues.

What You Can Do to Control It

While stress is a normal part of life, there are plenty of ways to manage it and keep your gut happy:

  1. Embrace Mindfulness: Whether it’s a few minutes of meditation, deep breathing, or a calming yoga session, finding calm moments throughout the day can work wonders. These practices help lower your stress hormones and foster a happier gut.
  2. Prioritize Sleep: Quality sleep is your gut’s best friend. Aim for 7-9 hours each night. A good night’s sleep can recharge your body and help keep your digestive system on track.
  3. Feed Your Gut Right: Think of your gut as a garden—it thrives on whole foods, fiber, and probiotics. Load up on foods like yogurt, sauerkraut, and colorful veggies to keep your gut health flourishing.
  4. Get Moving: Exercise isn’t just for physical health; it’s a fantastic stress-buster too! Find an activity you love—whether it’s dancing, hiking, or even a brisk walk—and make it part of your daily routine.
  5. Connect with Friends: Don’t underestimate the power of a good chat! Spending time with loved ones or joining a community group can lift your spirits and help you manage stress better.
  6. Cut Back on Caffeine and Alcohol: While that extra cup of coffee or glass of wine might seem tempting (especially in moments of stress), they can exacerbate it. Try to enjoy them in moderation and pay attention to how your body reacts.

By taking these steps, you can create a buffer against stress and nurture your gut health. Remember, your gut is more than just a digestive system; it’s a key player in your overall wellness. So next time you feel those butterflies, take a moment to check in with yourself—and know that you have the power to help your gut thrive!

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

 

Welcome to Exceed – Carly Adams

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For the past seven years, Carly has worked in Women’s Health as a nurse practitioner. While doing so, she gained valuable experience in gynecology and discovered her passion for assisting and supporting women as they enter menopause.

Carly graduated from the University of Alabama where she obtained her B.S. in Nursing. From there, she moved to Colorado where she began her career in nursing, and met her husband, also from Memphis; which inevitably brought them back home. In Memphis, she worked as a Neonatal ICU nurse at Regional One, before going back to school in 2016 at Vanderbilt University to earn her M.S. in Nursing and specialize in Women’s Health.

Carly enjoys reading, cooking from Ina Garten’s cookbooks, traveling out west, spending time with her family, and playing with her two golden retrievers.

We are so excited Carly has joined us! Next time you are in the office, say hi and welcome her to the team!

Boost Your Immune System with Antioxidant-Rich Food

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As the temperatures drop and we ease into the fall season, now is the perfect time to focus on strengthening your immune system. With flu season on the horizon, supporting your health becomes even more important. One of the best ways to give your body a boost is by incorporating antioxidant-rich foods into your diet. These powerful nutrients can help keep your immune system strong and resilient as you transition into the fall. In this month’s post, we’ll explore what antioxidants are, why they’re essential for your immune health, and how you can enjoy them through delicious, wholesome foods.

What Are Antioxidants?

Antioxidants are vital compounds that protect the body’s cells by neutralizing harmful free radicals, which are unstable molecules that can cause oxidative stress. This stress can lead to cell damage and has been linked to various health problems, including heart disease, cancer, and aging-related conditions. By neutralizing free radicals, antioxidants can help reduce the risk of chronic disease, support the immune system, and promote your overall health.

Why Antioxidants Matter for Your Immune System

A strong immune system is key to fighting off infections and diseases, including those caused by free radicals. Antioxidants support your body’s immune function by protecting immune cells from damage and ensuring they operate effectively. By including antioxidant-rich foods in your diet, you help your immune system stay strong and efficient.

How to Boost Your Antioxidant Intake

Incorporating antioxidant-rich foods into your diet is both enjoyable and beneficial to your health. Here are some top picks to help you get started:

Vegetables:
Leafy greens are among the best sources of antioxidants because they’re packed with vitamins C and K which can help keep your immune system strong and your health on track. You’ll also find antioxidants in other vegetables like carrots, onions, garlic, and potatoes. Adding a handful of these veggies to your daily meals is an easy and effective way to give your immune system the support it needs.

Berries:
You’ve probably heard berries referred to as a superfood, and for good reason. Not only are they a tasty snack, but they’re also packed with powerful antioxidants like ellagic acid, resveratrol, and vitamin C. Blueberries, blackberries, strawberries, and raspberries are all excellent choices to protect your cells and boost your immune system. Enjoy them fresh, in smoothies, or as a topping with Greek yogurt!

Dark Chocolate:
You read that right – dark chocolate! Rich in antioxidants, dark chocolate can be a tasty treat that also supports your health. Research suggests that you opt for chocolate with at least 70% cocoa content to reap the maximum benefits. Just remember to enjoy it in moderation as part of a balanced diet.

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

Five common signs of hormonal imbalance.

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Have you noticed that you have not been feeling yourself lately but can’t put your finger on what’s going on? You may have a hormonal imbalance. Hormonal imbalances occur when the body experiences too much or too little of a hormone in the bloodstream. When this happens, your whole body can feel off!

At Exceed, we recognize that your hormones play a pivotal role not only in your physical health but also in your ability to enjoy life to the fullest. Your hormones help regulate key aspects of your life, including your appetite, metabolism, sleep, heart rate, and your mood. If you’re experiencing a hormonal imbalance, we want you to feel empowered to regain the spark that sustains you! The sooner you and your medical team can identify a hormonal imbalance, the sooner you can begin your path to lasting solutions. Here are five common signs you may have a hormonal imbalance:

1. Mood Swings

Does your mood fluctuate from moment to moment? Do you find it difficult to remain focused on your daily tasks or to control your emotions? You may want to have your hormones evaluated. When the body experiences a shift in estrogen levels, the release of serotonin and dopamine can be hindered, causing significant mood swings. This can be incredibly challenging for your mental well-being and make it difficult to conduct your daily activities.

2. Irregular Periods

Have you experienced changes in your menstrual cycle, such as missed periods, unusually heavy or light flows, or spotting between periods? Hormonal imbalances, particularly in estrogen and progesterone, can severely disrupt your menstrual cycle. Monitoring your periods each month and discussing any irregularities with your healthcare provider can help to identify potential hormonal issues.

3. Insomnia/Poor Sleep

If you are struggling to fall asleep or stay asleep throughout the night, your cortisol and melatonin may be a factor. These two hormones work to regulate your sleep patterns and significantly impact your sleep health. An imbalance can lead to insomnia or poor-quality sleep, leaving you feeling fatigued and unrested.

4. Unexplained Weight Gain

Are you gaining weight despite no significant changes in your diet or exercise routine? Insulin, cortisol, and thyroid hormones influence your metabolism and fat storage. When the body experiences an imbalance in these hormones, there can be unexpected weight gain that is difficult to lose.

5. Low Libido

Another potential sign of a hormonal imbalance is a decreased sex drive. Testosterone and estrogen are two hormones that play a crucial role in regulating your libido. When these hormone levels are not in balance, it can lead to a noticeable reduction in your interest in sexual activity. This diminished sex drive can affect not only your intimate relationships but also your overall sense of well-being and quality of life.

If you’re experiencing any of these signs, it’s important to consult a healthcare professional who can conduct appropriate tests and provide guidance on managing your hormonal health. Remember, understanding and addressing hormonal imbalances is a key step toward feeling like yourself again and enjoying life to the fullest!

 

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

Exciting update for our Nurse Practitioner, Presley Pulse.

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Dear Exceed Family,

We have a bittersweet upcoming change within our practice. Our wonderful Nurse Practitioner, Presley Pulse, will be moving to Florida at the end of September. We are deeply grateful for her dedication and the excellent care she has provided during her time with us. We are excited about Presley and her husband Cam’s next chapter, but we will miss her dearly. If you see Presley next time you are in the office, please wish her well!

Our practice will continue to provide the high-quality care for men and women that you have come to know and trust. We are actively recruiting skilled professionals to join our team and are committed to ensuring a smooth transition.

If you have any questions or concerns, please do not hesitate to contact our office. Thank you for your continued trust in Exceed Hormone Specialists. As always it is an honor to care for you.

 

Sincerely,
Heather P Chauhan, MD

Best practices to keep your skin healthy this summer

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Summer has arrived, bringing us longer days and warmer weather. While we take advantage of the opportunity to spend time outdoors, adapting our skincare routines to address the challenges that summer can bring. The combination of heat, pesky mosquito bites, and increased sun exposure can impact our skin, leading to sunburn, dryness, irritation, and breakouts. But with a few mindful adjustments, you can protect and nourish your skin, keeping it healthy all summer.

Here are five summer skincare tips to keep your skin glowing all season…

Wear Sunscreen Daily

All throughout the year, our skin tirelessly works to shield itself from the harmful ultraviolet (UV) radiation emitted by the sun. Even on cloudy days, UV rays can penetrate through and damage our skin. While sunshine is an excellent source of Vitamin D, the risk of sunburn and sun damage should be addressed. Dermatologists universally recommend applying a broad-spectrum sunscreen with at least SPF 30 every day. Try to make it a non-negotiable part of your morning routine, like brushing your teeth. To make it easier, you can also stock up on makeup products like foundation that include sunscreen in the formula! If you plan to be outdoors for an extended period, be sure to reapply every two hours, especially after swimming or sweating. Remember, a good sunscreen will be your skin’s best friend throughout the summer.

Exfoliate Regularly

Gentle exfoliation is essential to maintaining smooth, glowing skin. By removing dead skin cells, exfoliation helps your skin better absorb moisturizers, serums, and sunscreen. Opt for a mild exfoliant and use it 2-3 times a week to avoid irritation. If you’re new to exfoliating, purchase an extra gentle product to ease your skin into it. Whether you choose a physical scrub or a chemical exfoliant, this step will leave your skin feeling fresh and rejuvenated.

Prevent Bug Bites

Humans are not the only ones who enjoy summer evenings on the patio! Mosquitoes are everywhere during the warm weather months, especially for those of us who live near bodies of water or decorate our yards with outdoor fountains. When you’re spending an evening outdoors with your family, make sure to apply bug repellent to protect yourself from itchy bug bites! There are many non-toxic bug repellants made with essential oils such as peppermint, lemongrass, and citronella that will help prevent bites and protect your skin. If you get a bug bite, avoid the urge to scratch – instead, treat the affected area with calamine lotion or a baking soda paste.

Change Up Your Moisturizer

The sweltering summer heat and humidity can turn our skin oily and prone to breakouts. Switch to a lightweight, oil-free moisturizer to keep your skin hydrated without clogging your pores. Gel-based moisturizers made with hyaluronic acid and glycerin are an excellent option to keep your skin hydrated and fresh. Look for products that are non-comedogenic and hormone friendly to help prevent acne and keep your skin clear.

Soothe Sunburns

Despite our best efforts, sometimes sunburns are inevitable. If you find yourself with red, painful skin, treat it gently. Apply aloe vera gel or a cool compress to soothe the burn. Aloe vera is known for its healing properties and can provide instant relief from sunburn. Keep your skin moisturized and avoid further sun exposure until the burn has healed. Taking care of your sunburn promptly will help to manage pain and accelerate the healing process.

By following these simple yet effective tips, you can enjoy the summer sun while keeping your skin looking its best. Remember, your skin is your body’s largest organ, and it deserves all the attention you can give. Stay sun-safe, stay hydrated, and most importantly, enjoy every moment of this season.

 

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help. Connect with us online or give us a call at (901) 312-7899.

3 Tips to Support Your Mental Health

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May is celebrated as Mental Health Awareness Month, a time to promote our state of mind and raise awareness about the common struggles we will face periodically throughout our lives. In the United States, roughly 1 out of 5 adults experience mental health issues. Living in an increasingly fast-paced society can contribute to these challenges. While everyone can be affected at different times, numerous tools and resources are available to help navigate these difficulties. As Mental Health Awareness Month comes to a close, let’s keep the conversation going and make it a habit to check in on our mental health regularly. This month’s post will explore three practical ways to support your mental well-being.

Take care of your body

Taking care of your body is key to protecting and enhancing your mental health. When stress and other mental health struggles arise, it’s essential to establish a foundation of self-care. This means fueling your body with nutritious foods, staying active through regular exercise, and practicing calming breathing techniques. Ensuring you get enough sleep is also important to give your body and mind the reset it needs. We all feel more energized and better equipped to face a new day when we get a good night’s sleep! By prioritizing these self-care habits, you will not only manage stress more effectively, but you’ll also nurture your overall mental well-being.

Get Support

Sometimes, when life becomes chaotic, mental health struggles can feel inevitable. In these moments, it’s important to remember that you’re not alone—there is no shame in seeking help from a trusted friend, relative, or professional. It’s also important to acknowledge your emotions and understand that seeking help is a sign of strength, not weakness. Building a support network can make a significant difference in how you cope with stress and mental health challenges. Embrace the support around you, and remember that caring for your mental health is as important as caring for your physical well-being.

Build Strong Relationships

Humans are inherently social creatures who are not meant to walk through life alone. Building friendships and maintaining social interactions are good not only for the mind but also for the body. Numerous studies have shown that those who engage in social interactions regularly are less likely to experience some mental health struggles including anxiety and depression. Additionally, those who frequently interact with others are more likely to have higher self-esteem, greater empathy, and stronger immune systems! As we strive to improve our mental health, nurturing and strengthening our relationships should be a central focus. Cultivating and maintaining meaningful connections can provide invaluable support, enhance the quality of our lives, and contribute significantly to our overall health and well-being.

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help. Connect with us online or give us a call at (901) 312-7899.

Benefits of Meal Prepping

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In today’s fast-paced world, where time is often a scarce commodity, the practice of meal prepping serves as a sustainable and simple solution for those seeking efficiency, health, and convenience in their daily lives. Meal prepping involves the planning, preparing, and packaging of meals ahead of time, offering a large variety of benefits that extend beyond just saving time in the kitchen. From promoting healthier eating habits to reducing food waste and saving money, the advantages of incorporating meal prepping into your lifestyle are endless. In this post, we will uncover the various benefits of meal prepping, highlighting its positive impact on health, finances, and overall well-being.

What is Meal Prep?

Meal prep is the concept of planning and preparing food ahead of time. One of the key elements to remember about meal prep is that there are no specific rules to follow. Whether you decide to prepare and freeze an entire week’s worth of meals or simply chop and package your side dishes ahead of time, meal prep should entail what works best for your specific needs. As with any practice, meal prep does require some time and dedication in your weekly routine. It’s been found that the average person spends about one hour cooking per day. By dedicating a few hours of meal prep for the entire week, you will find your evenings freed up to enjoy other activities and time with loved ones.

The Benefits of Meal Prep

As mentioned earlier, there are several benefits that come with planning your meals ahead of time – the first being physical health benefits. For many, the hustle and bustle of daily life can oftentimes lead us to make quick and convenience-based meal decisions that may not carry the essential nutrients our bodies need to lead a healthy lifestyle. By planning your meals ahead of time, you will have more control over the quality of food that you consume throughout the week, giving you ample opportunity to incorporate balanced and nourishing ingredients. For optimal health benefits, experts recommend a dietary composition of 25% protein, 25% carbohydrates, and 50% fruits and/or vegetables.

Aside from the physical benefits, there are several mental health benefits that can come from meal prepping. By planning ahead and eliminating hours spent in the kitchen, you will free yourself up to enjoy more time with loved ones or engage in activities that bring you happiness. Additionally, meal prepping removes the stress of quick decision-making – you can rest assured knowing that your meals are prepared with wholesome ingredients for you and your family.

Lastly are the financial benefits of meal prepping. There are moments in all of our lives where we are in a rush and make a quick stop at a fast food chain or at the store for a single-served meal. While this may save us time, it certainly does not save us money. In 2023, the average American spent about $148 per month on fast food alone. This number does not include dine-in restaurants or single-serve meal runs from the grocery store. Meal prepping will give you both time and money back!

Easy Ways to Start Meal Prepping

It may seem overwhelming to start meal prepping, but start small! Begin by jotting down a list of your favorite meals, breaking them down into specific ingredients that you can purchase in bulk. Once you have stocked up on your essentials, divide them into portioned containers for the week ahead.

Consider setting aside a designated day each week to handle all of your meal prepping. Having dedicated time to meal prep will help you to establish a routine and will make the process feel more manageable. Start with simple recipes that require minimal ingredients and preparation time. As you become more accustomed to meal prepping, you can start incorporating more complex dishes into your routine!

It is also helpful to label your containers with the meal date and time that you have cooked them. This will ensure freshness and support organization in your refrigerator and pantry. Another helpful tip is to take advantage of your appliances like slow cookers or Instant Pots – these helpful tools make meal prepping even easier! Ultimately, no matter where you start, you will quickly enjoy the benefits and convenience that meal prepping brings to your daily life.

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help.
Connect with us online or give us a call at (901) 312-7899