Spine and Sports Medicine NYC

• Drink plenty of water (cut the sugary drinks/sodas from your diet)
• Stop eating right before you sleep 
• Exercise three times a week (30 mins or more)
• Enjoy an activity at least once a week (basketball, yoga, golf)
• Instead of cutting off your favorite foods, eat desserts in moderation
• Eat more meals (see 5 eating habits that can improve your workouts)
• Eat protein every meal (see healthy protein alternatives to red meat)
• Cut the excess butter and salt in cooking, add more spices!
• Stock your kitchen with healthy, ready-to-eat snacks 
• Get rid of fatty foods with no nutritional value and stop buying them
• Cut your bread and pasta servings in half and add more veggies
• Weigh yourself once a week, lose weight slowly (it’s natural to take a while)
• Get as much sleep as your body needs (it varies person to person)
• Add a 45 minute daily nap into your schedule
• Eat more fruits and vegetables (make a conscious effort every day)
• Limit your alcohol intake to a glass of wine in social settings
• Celebrate success with a walk in the park or enjoying a concert/social event

• Turkey Skin Enjoy just the white meat without the skin.
• Stuffing Try wild rice stuffing instead.
• Buttery Mashed Potatoes Opt for twice-baked potatoes instead.
• Sweet Potato Casserole Leave out the butter and marshmallows.
• Pecan Pie Substitute with mixed nuts or pumpkin pie.
• Fancy Finger Painting Snack on fresh fruit, chilled shrimp, veggies.
• Potato Pancakes Limit the oil when cooking.
• Pigs-in-a-Blanket Substitute with fruit-in-a-blanket.
• Caramel Popcorn Substitute with plain popcorn.
• Egg Nog Make low-cal egg nog with skim milk.
• Mixed Drinks Try a wine spritzer (wine, carbonated water, fruit juice).
• Cakes and Cookies Control portions or snack on crackers.
• Milk Chocolates Substitute with dark chocolate.

Via WebMD “Holiday Foods That Will Wreck Your Diet”

• The smaller your plate size, the less food you tend to eat.
• A colored plate has less contrast with your food, so you tend to fill it more.
• Using plates that contrast with your food can help you eat healthier portions.
• A white plate is usually the best option, you tend to fill it with less food. 

Read full story here.

Sugary Drinks: sodas, energy drinks, sports drinks, fruit drinks and sweetened bottled waters.

• Sugary drinks are linked to obesity and Type 2 diabetes
• 25% of of people in the US consume over 200 calories/day from sugary beverages
• People ages 20-39 that drink sugary drinks consume on average 336 calories/day (2-3 cans of soda)
• Teens drinking sugary drinks are drinking on average 327 calories/day
• Sugary drinks account for almost half of all added sugars people consume

Go Healthy!

• Substitute sugary drinks with water and the occasional glass of milk. Feed your sweet tooth with fresh and natural fruit and vegetable juices. Diet soda is not a good substitute and will not help you lose weight. 

• Harvard Public School Study showed that a daily serving of 50 grams of processed red meat (2 slices of bacon) was associated with a 51% increased risk of Type 2 Diabetes.
• Substituting one serving of red meat with a healthier protein source reduced the risk of diabetes by up to 23%.

Replace Red Meat with Healthier Proteins

• Fish
• Poultry
• Nuts
• Beans
• Lentils
• Whole Grains
• Low-Fat Dairy

Via Health Finder “Daily Hot Dog May Feed Diabetes Risk: Study” 

Many factors contribute to the visible signs of aging including sun damage, smoking, stress, diet and lifestyle. The skin is our largest organ and reflects the state of our internal health. It is the only organ that we have to take care of from both the inside and the outside.

In Chinese Medicine the state of physical health, emotions, and spirit is reflected on the skin, particularly on the skin of the face. The non-surgical Mei Zen (Beautiful Person) Facial Rejuvenation Acupuncture procedure is a holistic, natural and comprehensive skin rejuvenation program designed to restore, revitalize and relax.

Benefits

• blood and lymph circulation
• rehydration
• production of elastin and collagen proteins
• reduces tension in the nerves and muscles
• enhances skin and overall facial appearance
• softening of wrinkles
• firmer skin and jaw line

To learn more information or schedule an appointment with Spine and Sports Medicine, give us a call at 212.986.3888 or check us out online at http://spineandsports.com

• Watermelon
• Chilled Soup
• Grilled Veggies
• Salads
• Low/No-Cal Beverages
• Fruit-Based Desserts

Read full story at WebMD