ArcaMax

Who knew our sleep and snack habits were so intertwined? It turns out sleep influences two key hormones that are linked to appetite. Ghrelin makes you feel hungry, and poor sleep increases this hormone. Leptin makes you feel full, and poor sleep decreases this hormone.

So, when you don't sleep well, you're more likely to feel hungry. And ...Read more

Most of us don't give much thought to osteoporosis because we're healthy, strong and can do what we set out to do. But an estimated 10 million Americans have this bone disease that occurs when the body loses calcium from bone faster than it builds new bone. That results in low bone density, which increases the risk of a broken bone. That happens...Read more

Holiday Strategies

Some would argue that the words "healthy" and "holidays" don't belong in the same sentence. I disagree. While the holidays may offer more temptation to overeat, they don't have to sabotage our efforts to eat healthy foods. Turkey, sweet potatoes, pumpkin and green beans all fit into a healthy eating plan. The key is to eat ...Read more

November is National Diabetes Month, a month set aside to focus on this disease that affects the more than 34 million Americans who live with diabetes, both diagnosed and undiagnosed.

In all forms of diabetes (Type 1, Type 2 and gestational diabetes), the body's ability to make or properly use insulin is affected. Insulin is a hormone that is ...Read more

I often get asked if eating after 8 p.m. makes you gain weight. The truth is, when you eat isn't nearly as important as what you eat after 8 p.m. -- and what you've eaten throughout the day.

Some 65% of us eat at least one snack in the evening, according to the 2021 Food and Health Survey by the International Food Information Council (IFIC).

...Read more

Dairy seems to get a bad rap these days. As the popularity of anti-inflammatory diets rises, dairy seems to be the first thing people recommend you eliminate. But it shouldn't be.

I'm often asked if dairy foods cause inflammation. Actually, the opposite is true. Based on the body of science, dairy foods like milk, yogurt and cheese do not cause...Read more

Here's happy news for coffee drinkers: Up to three cups a day may be beneficial for your heart. But there's a catch -- if you're adding sugar and cream, coffee's benefits may be canceled out.

A recent study on middle-aged coffee drinkers without existing heart issues found that drinking up to three cups per day was associated with a lower risk ...Read more

Mindful Eating

Ever wondered what mindful eating is all about? It's the opposite of dashboard dining, desktop lunches and grab-and-go dinners.

Mindful eating isn't about what you eat, but how -- recognizing that food and mealtimes are about more than fuel and are meant to be enjoyed.

The term "mindfulness" is defined as "paying attention in a...Read more

Healthy Eating Habits

A lot of what we do is routine, isn't it? We typically get up about the same time and go to bed around the same time from day to day. We often buy the same foods at the grocery store and cook the same meals over a several-week period.

Fall is a great time to start a new healthy eating routine and try some new healthy ...Read more

Family Mealtime

September is officially designated as Family Meals Month. I've always thought it's funny we need to designate a month for that. I grew up eating family meals every night. Even with volleyball practice and basketball games, we fit in a family meal.

Somehow my parents knew that gathering around the table to eat as a family ...Read more

I often counsel patients that it's important to make the simple switch from refined grains to whole grains. That can be as easy as choosing brown rice over white, whole-wheat bread over white and whole-wheat pasta over regular. Small changes like these can make a huge difference later in life.

It's a recommendation from the latest Dietary ...Read more

School has started and that means fall sports are underway -- soccer, football and basketball. Fueling a teen's body for those sports is extra important considering the prevalence of COVID-19 and other viruses. It all boils down to meals full of plenty of nutrients. Here are some tips to help you make it happen.

No. 1: Cut back on added sugars ...Read more