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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.

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

Soak Up The Sunshine Vitamin: Elevate Your Vitamin D This Spring

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As March comes to a quick close and we welcome spring, it’s time to enjoy the sunshine and its myriad of benefits. Beyond its ability to brighten our days, sunlight is essential for providing our bodies with Vitamin D. During the winter months, obtaining enough of this vital nutrient can become quite a challenge. That’s why spring offers the perfect opportunity to lace up your favorite walking shoes and take advantage of the longer days by spending time outdoors soaking up that valuable Vitamin D.

What is Vitamin D?

Vitamin D is both a critical nutrient that we consume and a hormone that our bodies produce. It’s a fat-soluble vitamin made from the cholesterol in our skin. Vitamin D is a super nutrient that serves many purposes including:

  • Promotion of calcium absorption in the gut
  • Assistance in bone growth and bone remodeling
  • Reduces inflammation
  • Slows the growth of some cancer cells.

Practically speaking, Vitamin D helps our bodies as we age. Due to its ability to promote bone growth, Vitamin D works to prevent our bones from becoming too brittle and our joints from becoming inflamed. Though it is one of the easiest Vitamins to absorb, it’s often one that many people around the world are deficient in.

How Can You Get Vitamin D?

There are a few ways to get Vitamin D into your system. Research has shown that sunlight is one of the best ways for your body to receive Vitamin D due to the body’s ability to self-regulate the amount it receives, overall reducing the chance of toxicity. For optimal results, experts recommend spending between 5 and 30 minutes a day outdoors in the sun. This is just enough time to take a walk at your favorite park, spend some time laying out by the pool, or enjoy a quiet morning out in the garden. Please keep in mind that if your skin is prone to sunburn, you should consult with your dermatologist before spending prolonged periods of time outdoors without applying proper sun protection.

If it is not feasible for you to get an adequate amount of Vitamin D from the sun, you can also supplement with tablets. Vitamin D supplements are available over-the-counter at your local CVS or Walgreens. There are two forms of Vitamin D that you can purchase. Vitamin D2 is made from plants, and Vitamin D3 is made from animals. Both types of Vitamin D carry similar and equal benefits, so consult with your doctor for their best recommendation on which supplement you should purchase.

 

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

Set Yourself Up for Success in 2024

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As 2023 draws to a close, we find ourselves on the brink of a new year, ready to turn the page into 2024. During these final days of the year, a moment of transition allows us to consider the past twelve months, embracing the highlights and confronting the challenges we have faced for the valuable lessons they offer. Whether you are approaching the new year with caution or optimism, here are a few tips to set yourself up for success in 2024.

Journal

Take a moment each day to pause, reflect, and put your thoughts on paper. Journaling provides a therapeutic outlet to unwind, think about the day, and acknowledge the personal growth you have reached through times of adversity. Over the years, you will have a beautiful memoir filled with special details and milestones from your life. Whether you are guided by a prompt or by spontaneous thoughts you’ve had throughout the day, dedicating time to journal is a great way to practice self-care and self-awareness.

Set Achievable Goals

The excitement and optimism that comes with a new year can often translate into a desire to set lofty, life-altering goals. The end of the year is a time of reflection, and for many of us, a time to think about the positive and negative in our lives. This is why so many of us create a list of resolutions to start achieving come January. However, if too many goals are set or you are not giving yourself ample time to achieve your resolutions, burnout and discouragement are likely. In fact, studies have shown that setting too lofty of a goal harms your mental health.

The trick is to start small with bite size goals. If you aim to go from walking 20 minutes each day to running a 5k, start by jogging for 5 minutes on one of your walks. Or, if your goal is to lose weight, consult with your doctor to create a manageable and sustainable plan to help you achieve your goals. Remember that progress takes time, so no matter what your resolutions are, start slowly and enjoy the process.

Social Connection

As you navigate the transition from one calendar year to the next, the significance of spending quality time with loved ones becomes even more meaningful. Social connection is pivotal to health and wellness, and can even lead to a longer life and better health. The CDC emphasizes that maintaining strong social connections leads to more stability, healthier life decisions, and makes you better in coping during times of stress, depression, or anxiety.

Set a goal of getting together with a group of your loved ones twice a month. Even those of us who lean on the introverted side can benefit from one-on-one time with our closest friends. When walking into a new year, it helps to have friends by your side to encourage and support you.

Screentime Moderation

In the midst of the festive holiday season, added time in front of the screen can slowly creep up and take over our evenings. It’s important to find a healthy balance between enjoying our favorite holiday films and taking much-needed time away from the screen. Excessive screen time can have a negative impact on your overall health. Studies have found that too much time in front of the screen can decrease your quality of sleep and even contribute to poor stress regulation, obesity, and cardiovascular disease. Consider setting time limits on your devices to moderate screen time. Learn how to set time limits on your iPhone here.

Being deliberate about how much time you spend in front of the screen will also allow you to enjoy more intentional engagement with your surroundings, fostering deeper connections with loved ones.

Schedule Your Physical

Be sure to set up a routine physical with your doctor to discuss health concerns or goals you might have. Your doctor can provide support during the visit or connect you with the right resources to create a plan that suits your needs.

Another beneficial step to start the new year is by checking your hormone levels. Consider making an appointment at Exceed to have a specialist evaluate your hormone balance. It’s a straightforward way to gain insights into your health and make any necessary adjustments.

Taking these small, proactive measures sets a positive tone for the new year and contributes to a healthier, happier you in 2024.

Connect with us online or give us a call at (901) 312-7899