5 Super-Quick Tips for Weight Management

Too busy to think about healthy eating? Here are 5 quick tips that take no time to learn, that will have you feeling more satisfied and more likely to eat better automatically.

  1. Eat slowly, it takes about 20 minutes for your digestive system to tell your brain its full.
  2. Take small bites and chew your food well.
  3. Put your fork down between bites.
  4. Take break and have a conversation.
  5. Make sure to enjoy your meal.

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Meditation: The Health Benefits May Surprise You

Science clearly supports the many health benefits of meditation.

Meditation can help lower your blood pressure, boost your immunity, treat insomnia, and decrease stress, pain, and inflammation. It can also increase focus, concentration, memory, and learning. It can elevate your mood and decrease anxiety by increasing neurotransmitter like serotonin and dopamine.

Researchers at Harvard Medical School have even shown that deep relaxation from methods like meditation can switch on genes that help protect us from disease. Dr Herbert Benson, associate professor at Harvard Medical School who led the research, said the changes were induced by the relaxation response.The relaxation response can potentially be as effective, if not more, than some medications.

Dr Benson reported “We found a range of disease fighting genes were active in the relaxation practitioners that were not present in the control group.” If this was a new medication without any side effects, pharmacies would not be able to keep it in stock.

Meditation does not have any harmful side effects; it may just be the answer for many of todays stressed fueled diseases. Start now and soon you will be on your way to a more peaceful, focused, healthier, and possibly more creative you. There are many resources to learn how to start meditating.

One form of meditation called mindful meditation is becoming increasingly more popular. It involves placing you focus your attention in the present moment. Ideally you will want to find a quiet spot, but you can practice anywhere.

You want to focus your attention on your normal breath -don’t change your breathing pattern. Focus on the sensation of air moving in and out of your nostrils, chest or abdomen, whichever feels most natural to you. If thoughts come in just bring your attention back to your breath. You want to feel your entire breath.

Start out trying it for 5 minutes, and gradually increase the time you spend meditating. You will find yourself in a state of relaxed alertness. Regular practice can greatly improve focus, concentration, memory, and learning! Meditation can help you handle daily stress, you cant eliminate it, but you can develop more control in how you deal with your stress.

Taking a few focused breaths before learning something new, taking a test, doing a presentation or participating in sports can greatly improve your performance. Yes, meditation can be life changing!

To help you get started check out these free apps.

Stop, Breathe and Think, iPhone, free; iTunes,

Meditation Helper, Android, free; Google Play

Mental Workout, iPhone, free; iTunes,Android, free; Google Play

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7 Healthy habits at work

  1. If at all possible do not eat at your desk.
  2. Try and bring your lunch and a healthy snack, rather than going out, ordering take out or getting a snack from the vending machine.
  3. Go for a walk during part of your lunch break.
  4. If you have a desk job get up and walk whenever possible.
  5. Use the stairs instead of the elevator.
  6. Try not to skip meals, your lunch should include lean protein and vegetables, add a piece of fruit if you are still hungry.(Protein and fiber keep you full)
  7. Drink water throughout the day.

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We’ve won the 2014 Best of Franklin Lakes Award

Celebrate-successWe’re glad to announce that the Optimal Wellness Center has just received the 2014 Best of Franklin Lakes Award.

For the second consecutive year, the Optimal Wellness Center has been selected for the Best of Franklin Lakes Award in the Wellness Program category by the Franklin Lakes Award Program.

Each year, The Franklin Lakes Award Program honors the achievements and accomplishments of local businesses throughout the Franklin Lakes area. The Optimal Wellness Center appreciates being named among the exceptional companies that help make the Franklin Lakes area a great place to live, work and play.

Some of our new offerings to you in 2014 include

We appreciate all your comments and congratulations on our Facebook page.  Thank you to all of our wonderful patients and supporters for choosing the Optimal Wellness Center of Franklin Lakes!

5 Behavior Modifications that help you feel great and lose weight

Weight management involves adopting a healthy lifestyle, including a positive attitude, good nutrition and exercise.

Here are 5 tips to control your mealtime environment and make losing weight a natural result of your lifestyle:

  1. Serve your plate from the stove or kitchen counter. Do not place serving bowls on the table. Studies show that when meals are served family style with serving dishes on the table people eat more calories.
  2. Fill your plate half with vegetables, a quarter with lean protein, a quarter with a whole grain starch.
  3. Use smaller plates, bowls and serving spoons. Visually your portion will look larger on a smaller plate, using a smaller serving spoon will help keep your portion size down.
  4. When serving yourself, limit portions of food to one serving or less.
  5. Eat slowly, enjoy your food and do not go for second helpings.

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