Weight loss, water, green smoothies and Quinoa

You've read it and heard it so many times, weight loss is achieved when you burn off more calories than you consume each day.

The great challenge remains, to make healthy food choices that both satisfy your hunger and actually tastes good. Doing the research and the comparison of healthy options can be quite daunting. It's certainly easier to eat whatever you want without having to plan a meal or survey the break down of calories assigned to the fat, protein and carbs(carbohydrate) on your plate.


Here are three offerings to add to your asenal in the weightloss battle.

1. Opting out of carbs dense rice and using protein rich Quinoa. I've found that I've had to cook it stove top on a low heat for about about 22 minutes ( slightly longer than the suggested time on the packaging). If you have kidney failure or have been placed on a restricted protein diet, discuss with your dietition how to portion Quinoa into your meal plan. If you're a Diabetic, Quinoa will be a welcomed addition to your meal plan, discuss portion sizes with your nutritionist.

2. Having a daily green smoothie to ensure you're getting those leafy greens and fruit that you wish you ate more of . If you're taking a blood thinner called Coumadin(Warfarin) your doctor will discuss restricting leafy greens in your meals and you may not be allowed to have green smoothies at all.

3.Water is the fluid of life .You need it to improve how your body processes the food you eat. Travel with your supply, you're more likely to drink more if it's readily available to quench your thirst. Forgoing the sugary beverages in favor of water is a step in the right direction to avoid excess calories.


By Charity Francis-Munson FNP

Schedule A Visit With Your Dental Hygienist

Each year you make your list of important healthcare and health maintainance visits to enter into your daily planners and appointment books. It's a good plan to enter for yourself and your family members each, a visit with the Dental Hygienist.

The Dental Hygienist is a member of the team at your Dental office. The Hygienist can be a valuable resource person for you. He or she can answer your questions about helpful products available for your oral health, such as interdental brushes, antimicrobial rinses, and antiplaque agents. The Hygienist can assist you and your family as needed by teaching the correct techniques for cleaning of the teeth, tongue and gums.

Your Dental Hygienist will see you at a minimum of every six months to provide a professional cleaning; this is in addition to your visit with the Dentist. At home, continue to Brush your teeth a minimum of twice each day to remove plaque. At a minimum of once each day, continue to floss between your teeth and your gum line to prevent gum disease. Begin using a new toothbrush every three months.

The Hygienist can guide you to identify foods that you should limit as well as food choices required for healthy teeth and gums. Having healthy nutrition habits, daily cleaning of your mouth and visits to your Dental office will help you and your family to prevent tooth decay and gum disease.

By Charity Francis-Munson, FNP