Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round

The word gratitude is derived from the Latin word gratia, which means grace, graciousness, or gratefulness (depending on the context). In some ways gratitude encompasses all of these meanings. Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives. In the process, people usually recognize that the source of that goodness lies at least partially outside themselves. As a result, gratitude also helps people connect to something larger than themselves as individuals — whether to other people, nature, or a higher power.

People feel and express gratitude in multiple ways. They can apply it to the past (retrieving positive memories and being thankful for elements of childhood or past blessings), the present (not taking good fortune for granted as it comes), and the future (maintaining a hopeful and optimistic attitude). Regardless of the inherent or current level of someone’s gratitude, it’s a quality that individuals can successfully cultivate further.

Gratitude is a way for people to appreciate what they have instead of always reaching for something new in the hopes it will make them happier, or thinking they can’t feel satisfied until every physical and material need is met. Gratitude helps people refocus on what they have instead of what they lack. And, although it may feel contrived at first, this mental state grows stronger with use and practice.

There are many studies that have been conducted over the years with very positive findings.  Results show those people who wrote about or gave verbal gratitude were more optimistic and felt better about their lives. Surprisingly, they also exercised more and had fewer visits to physicians than those who focused on sources of aggravation.  But most of the studies published on this topic support an association between gratitude and an individual’s well-being.  Other studies have looked at how gratitude can improve relationships. For example, a study of couples found that individuals who took time to express gratitude for their partner not only felt more positive toward the other person but also felt more comfortable expressing concerns about their relationship.  Managers who remember to say “thank you” to people who work for them may find that those employees feel motivated to work harder. Children and teens who take time to thank someone who has help them develop show findings that suggests gratitude is an attainment associated with emotional maturity.

Take a moment today to offer gratitude to someone.  This will show positive effects on physical health, psychological health, reduce aggression, improve sleep, and increase mental strength.  Finding yourself is all part of a Healthy Lifestyle.  We can help you here at Doctor for Life using our evidenced based programs.  Give us a call today to schedule your first step to a more healthy future.  864-640-0009

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A healthy take on Easter Sunday lunch

HE IS RISEN! In celebration of the fact that our King rose from the dead and in welcoming the birth of spring take a look at these menu suggestions for Easter.  Since a lot of traditional Easter food is chocked full of sugar and various other unhealthful ingredients, here are some tasty Easter menu suggestions that will keep you on track with keto, and just about any other low-carb way of eating.

As you’re eating, remember to keep your body’s cues in mind. Eat just until you’re full, don’t gorge yourself no matter how yummy the food is. And just because we might recommend a lot below doesn’t mean you’re supposed to make all of it. The suggestions are here to give you ideas, so pick and choose and leave the rest.

Baked Ham- For the simplicity of the main event, check your local market and buy a previously cooked ham that is low in sugar content glaze. All you will have to do is warm, plate and serve saving time in the kitchen.


Spicy Smoky Salmon Deviled Eggs


  • 1 dozen eggs, hard boiled and peeled
  • 6 ounces smoked salmon ¼ cup low or no sugar mayonnaise
  • 2 ounces ⅓ fat cream cheese
  • 2 tablespoons Frank’s Original Red Hot Sauce
  • dried dill, for garnish


Cut all the eggs in half lengthwise. Pop out the yolks into a medium sized bowl. Mix together the remaining ingredients except the dill until well blended. Spoon the mixture into the egg whites. Garnish with dill.


Garlic cauliflower mashed


  • 1 head of cauliflower, cut into florets and steamed until very soft
  • ½ tsp. salt
  • ¼ tsp. black pepper
  • ½ tsp. crushed garlic
  • 4 oz. cream cheese


Steam the cauliflower until it’s very soft. Drain the cauliflower very well and blend it with the other ingredients until completely smooth (use a stick blender or food processor for ease). You may need to scrape down the sides of the processor with a spatula on occasion. Reheat if desired. Top with some melted butter and sprinkle with some dill weed.

Note: Be sure to drain the cauliflower very well so you don’t have cauliflower soup.


Creamy & Crunchy Broccoli Salad


  • 3 large broccoli crowns, chopped
  • 12 strips of bacon, fried and crumbled
  • 3/4 cup chopped red onion
  • 3/4 cup sunflower seeds
  • 2 cups cheddar, grated
  • 1 cup mayo
  • 1 cup sour cream
  • 4 Tbsp vinegar
  • 1/4 tsp stevia extract powder


Dump broccoli, bacon, onion, sunflower seeds, and cheddar into a large bowl. Stir mayo, sour cream, vinegar, and stevia together in a measuring cup to make the dressing. Pour over salad and stir to coat. Refrigerate for an hour before serving.

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Don’t stress about tax day!

It’s ironic that tax day falls in April during National Stress Awareness Month.

Who doesn’t experience at least a little anxiety when it comes to collecting receipts, firing up the calculator, and filling out what may sometimes seem like endless forms?

Even if taxes don’t make you anxious, they still take time and can create worry and dread.

That worry and dread can spill over into our sleeping lives and cost us important hours of rest while we chase racing thoughts in the dark. 

For most of us, every day has its little stressors. You might have fought traffic getting into work, come in to find a huge stack of work waiting for you, or maybe you’re caught up preparing for a major meeting. But on those super stressful days, where everything seems to happen at once with no reprieve in sight, it’s easy to feel overwhelmed.

On those days when you’re moments away from pulling your hair out or punching a hole through your computer screen, take a moment to try something more productive. Nothing can eliminate all your stress at once, but these tricks can help you better manage your stress and turn your day into a much more pleasant one.

Go for a walk:  As little as 10 minutes of walking can be effective, but more couldn’t hurt–if you can get away with it.

Eat a healthy snack:  When you’re overwhelmed with stress or responsibilities, you can sometimes forget to eat. When you’re hungry, everything stressful is amplified to another level, making things seem worse than they actually are. A healthy snack can help reverse that, and even if you aren’t especially hungry, a little food can help clear your mind, release endorphins, and give you more energy to handle the day. Foods high in protein or healthy fats, like nuts, avocados, and hard-boiled eggs, are great choices, and of course, you can never go wrong with fruits and vegetables.

Practice mindfulness:  Mindfulness is a simple style of meditation that you can do anywhere at any time, for as long as you’d like.

Take a moment to reorganize:  Excess clutter is one of the easiest stressors to get rid of, and getting rid of it is one of the most stress-relieving actions you can take.

We can help you with each of these steps along the way at Doctor for Life.  Our Certified Health Coaches are trained to help you work through the clutter and make sure you work to prioritize your days and weeks.  With this organization, we find the results are very positive helping to reach health goals and maintain your Health Weight Lifestyle.  Give us a call today to discuss your goals.  864-640-0009

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Don’t let a rainy day get you down. There are always healthy activities for rainy days.

During the spring months, you’re likely to be more enthusiastic about going outside to do fun, healthy activities like hiking, running, cycling, or even just going for a walk or bringing your yoga workout outdoors. Unfortunately, along with spring flowers come spring showers, which can make going outside unpleasant. Instead of using the wet weather as an excuse to plop down on the couch, consider doing a healthy activity instead. Here are a few great ideas!  At Doctor for Life we encourage keeping yourself moving for your body but also keeping your brain engaged to maintain your sharp mind helping to make positive nutrition choices.  Give us a call at Doctor for Life and we can always help pick out some of these great ideas that fit your Healthy Lifestyle goals.864-640-0009

Rainy-day workouts.Being stuck inside doesn’t mean you can’t do physical activity! Search YouTube. Find a workout routine you’d like to try and do it!

Try a new exercise. If you just want to try one or two new moves instead of an entirely new workout routine

Walk or pace. Is the TV calling? Want to scroll through your Facebook feed? Why not walk in place while you do those activities? It’s a low-impact way to fit in some activity.

Do some chores. Doing chores can help keep you moving! Try catching up on your backlog of laundry; going through cluttered areas of the house to determine what to keep, trash, or donate; or giving your bathroom a deep cleaning.

Dance a little. Beat the rainy day doldrums by putting on some fun, upbeat music and dancing around. (If you’re doing chores like laundry or cleaning the kitchen, combine the music and dancing with these tasks to make them more fun!)

Improve your nutrition

Hey you, with the snack food in your hand, headed in the direction of the TV—why don’t you try one of these ideas instead?

  • Clean out your fridge or pantry. This can not only help you get rid of expired food, but it also provides an opportunity for you to reorganize your kitchen in a way that supports healthy eating.
  • Make a new recipe. Use the indoors time to your advantage by making a healthy dish. Search online to find a new-to-you recipe.
  • Create a meal plan for the next few days. Having a meal plan can help you avoid impulsively eating snacks or spending too much money at the grocery store. In addition to planning out what meals you want to make, also write down what ingredients you need to purchase to make them.
  • Clean the germy areas in your kitchen. Just wiping down the counters isn’t enough! Keep your kitchen sparkling clean and clean the germy spots that aren’t always top of mind.
  • Start tracking your food. Being aware of what and how much you’re eating can help you with any nutrition and weight loss goals you may have. Use a food tracking app like MyFitnessPal (or your other favorite app), or just jot down what you eat (and your portions/serving sizes) in a notebook.

Other healthy activities

Keep your brain sharp and your stress levels down!

  • Read a book. There are so many potential health benefits of reading, like relieving stress, learning new things, and more.
  • Try a puzzle. Puzzles can help you keep your brain sharp and active. Do a jigsaw puzzle, a crossword puzzle, Sudoku, or play some word games.
  • Write a letter. Write an email or letter to someone to express gratitude for their friendship. This simple act of kindness will brighten their day!
  • Try meditating. The raindrops hitting the windows will provide a relaxing and atmospheric touch to your meditation.
  • Take a little time for yourself. De-stress by unplugging and focusing on something you enjoy doing. Whether that’s taking a warm bath, watching your favorite movie, or doing a craft project or hobby, give yourself some uninterrupted time to do an activity that helps you feel happy and relaxed.
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The Many Benefits of Weight Loss

Did know you can reduce joint pain and other health risks by losing weight?

Although most people know that maintaining a healthy weight is important for their overall health, actually achieving weight loss and being at a healthy weight are different issues. Being overweight or obese is the number one health challenge facing the United States today.

Despite the fact that over 70 percent of Americans are currently considered overweight or obese, according to study data published in the Journal of the American Medical Association and the CDC, this health problem can be reversed. Even a modest weight loss of 5 or 10 pounds can provide immediate and long-term health benefits.

It’s important to keep in mind that losing weight is not a race – whether you need to lose 20, 50 or even 100 pounds – and that the benefits of losing weight and being physically active go far beyond how you look in the mirror. It’s a lifelong process to become a healthier you.

This is our specialty at Doctor for Life.  We take the approach of losing weight is only part of the plan for your Healthy Weight Lifestyle.  By combining Internal Medicine and Obesity Medicine, our physicians and health care teams are always focused on the total transformation and not just one root issue.  We go beyond the scale with the InBody Test, a non-invasive body composition analysis that provides a detailed breakdown of your weight in terms of muscle, fat, and water. The InBody test provides us results with a 99% correlation to a DEXA scan. Give us a call today to take that first step to achieving all the positive changes following a Healthy Weight Lifestyle can bring to not only you but your family and loved ones as well.  864-640-0009


Reduces pressure on your joints.  A 2005 study in Arthritis & Rheumatism of overweight and obese adults with knee osteoarthritisfound thatlosing one pound of weight resulted in four pounds of pressure being removed from the knees. In other words, losing just 10 pounds would relieve 40 pounds of pressure from your knees.

Eases pain and inflammation. The results of a 2010 study from the University of Paris published in the Annals of Rheumatic Disease indicated that weight loss can lessen pain, improve function and lower inflammation levels in the body. Fat itself is an active tissue that creates and releases pro-inflammatory chemicals. The authors of another study titled Effects of Exercise and Physical Activity on Knee Osteoarthritis noted that exercise, which aids in weight loss, can help manage and lessen the pain and symptoms of arthritis.

Cuts risk of chronic diseases. Data from the CDC-led Diabetes Prevention Program show that a moderate weight loss – around 14 pounds – can lower the risk of developing type 2 diabetes by 58 percent. Weight loss can also reduce the risk of developing diseases such as cancer and can help prevent and treat arthritis and related diseases.

Makes breathing easier. Rena Wing, PhD, professor of psychiatry and human behavior at Brown University’s Alpert Medical School and director of the Weight Control and Diabetes Research Center at The Miriam Hospital in Providence, R.I., says that “Weight losses of just 10 percent of a person’s body weight (or about 20 pounds in those who weigh 200 pounds) have also been shown to have a long-term impact on sleep apnea …” Findings in a report from the American Heart Association noted that reducing obesity is the single, most changeable action that can be taken to prevent sleep apnea.

Lowers the risk of heart disease and stroke. Studies have shown that losing weight can lower your blood pressure into the healthy range. In addition, eating right and engaging in physical activity that leads to weight loss can also lower your cholesterol. Data suggest that even a moderate weight loss of 5 to 10 pounds can help to reduce your blood pressure and your risk of heart disease and stroke.


Weight loss is a tough endeavor, but no single action can provide as many positive effects on the body as weight loss. Its benefits for your body – helping you live longer, and pain and disease free – far outnumber the challenges you’ll meet as you work toward your weight loss goal. Talk to us today at Doctor for Life and ask about starting your weight loss program to gain lasting, better overall physical and mental health.  

Some information in this post was content provided from the Arthritis Foundation, Atlanta, Ga.

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Great benefits of walking for heart health, including lower risk of heart attack and stroke

The benefits of physical activity depend on three elements: the intensity, duration, and frequency of exercise.  At Doctor for Life we strongly suggest adding in daily physical activity to round out your Healthy Lifestyle Program.  We not only suggest it, in our programs we test your ability through Fitness Assessments, a written prescription, personal trainers and we are here every step of the way for your success.

Because walking is less intensive than running, you have to walk for longer periods, get out more often, or both to match the benefits of running. As a rough guide, the current American Heart Association/American College of Sports Medicine standards call for able-bodied adults to do moderate-intensity exercise (such as brisk walking) for at least 30 minutes on five days each week or intense aerobic exercise (such as running) for at least 20 minutes three days each week. That makes running seem much more time-efficient — but if you factor in the extra warm-ups, cool-downs, and changes of clothing and shoes that runners need, the time differences narrow considerably. Add the time it takes to rehab from running injuries, and walking looks pretty good. Mix and match to suit your health, abilities, personal preferences, and daily schedules. Walk, jog, bike, swim, garden, golf, dance, or whatever, as long as you keep moving.

Benefits of walking for your health

The cardiovascular benefits of walking offer a great outcome for the effort; like other forms of regular moderate exercise, walking improves cardiac risk factors such as cholesterol, blood pressure, diabetes, obesity, vascular stiffness and inflammation, and mental stress. And if cardiac protection and a lower death rate are not enough to get you moving, consider that walking and other moderate exercise programs also help protect against dementia, peripheral artery disease, obesity, diabetes, depression, colon cancer, and even erectile dysfunction.

Walking the walk

Walking has it all. Simple and natural, it doesn’t require any instruction or skill. It can be a very modest form of exercise or it can demand enough skill and intensity to be an Olympic sport. You can walk alone for solitude or with friends for companionship. You can walk indoors on a treadmill or outside in the city or country, at home or away. You can get all the benefits of moderate exercise with a very low risk of injury. And to boot, walking is inexpensive.

Walking and weight loss

Exercise burns calories. In the case of walking and running, the calories you burn depend much more on the distance you cover and your body weight than on your pace. This table shows calories burned per mile of walking or jogging on the level for people of varying weights:

A hundred or so calories a mile might not seem like much, but they can add up to better weight control. Give Doctor for Life a call today to get your personal fitness prescription and make that first step to better health.  864-640-0009

Walking calorie calculator

Your weight of 120 lbs burns approximately 85 calories per mile

Your weight of 140 lbs burns approximately 95 calories per mile

Your weight of 160 lbs burns approximately 105 calories per mile

Your weight of 180 lbs burns approximately 115 calories per mile

Your weight of 200 lbs burns approximately 125 calories per mile

Your weight of 220 lbs burns approximately 135 calories per mile

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What does eating healthy really mean?

If you want to practice healthy living every day, implementing tried-and-true health tips that help you live and cook healthier is a must.

While cooking your own meals is a good start to eating healthier, it doesn’t necessarily define “healthy.” To eat healthy, it’s all about understanding the foods that you eat and achieving a balanced meal.

We don’t like to omit anything entirely, because we believe that eating healthier doesn’t mean you have to deprive yourself in any way. Keep in mind, though, that everything is best eaten in moderation!

Also, remember that healthy doesn’t always mean low-cal, and in reverse, eating less calories does not make it healthy. By understanding the caloric value of the foods you eat, you will be able to get a better understanding of how to eat healthy, and in turn, achieve new health milestones.

At Doctor for Life we use the approach of evaluating the whole person: the family history, the medical history, current medical conditions, and evaluation of goals. Give us a call and get started on your Healthy Weight Lifestyle Journey and learn how to live a healthy life through healthy food. 864-640-0009

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Make Taco Tuesday Healthy

At Doctor for Life, we know it’s important for you to be able to enjoy some old time favorites.  With these tips, you can create a nutritious and delicious Taco Tuesday right at home while maintaining your healthy weight lifestyle program.

Taco Tuesday can be part of a healthy diet plan, if done right. Your upcoming Mexican-inspired Tuesday does not have to consist of a 320 calorie taco found at most famous fast food and Mexican restaurants.

In fact, your next Taco Tuesday can be a whole lot tastier while becoming even healthier. By doing the cooking yourself rather than going out, you can maintain your healthy weight lifestyle. Try these tips for a nutritious and delicious Taco Tuesday right at home:

Skip the chips:  Tortilla chips are high in calories per gram and are filled with saturated fats and high levels of sodium. So if you’re Taco Tuesday must include a chips and salsa course, try substituting those calorie-dense tortilla chips with veggies. One option is to use raw vegetables like celery and peppers as your scoop.

Make Your Own Salsa: Prepared salsa from the grocery store can be laden with extra salt and harmful additives. Making your own salsa is both quick and easy, and allows you to skip the unwanted extras.  For fish tacos, try a tropical flair by combining fresh pineapple, mango, papaya and more. For chicken tacos, try combining black beans, red peppers and corn for a perfect topping. Or, if you are looking for a more traditional Mexican salsa for dipping, try a quick Pico De Gallo using Roma tomatoes, cilantro, red onions and limes. Making your own salsa rather than picking up a jar from the store allows for variety and personal preference, all while providing a flavor-packed serving of fruits and vegetables.

Use Whole-Grain or Corn Tortillas or Lettuce Leaves:  Refined carbohydrates, like flour tortillas, are definitely a caution food. So when it comes to Taco Tuesday, look for whole-grain tortillas to make your meal smarter and healthier. However, be aware of the serving size. Non-fried corn tortillas are an appropriate alternative, too. Or you can skip the tortillas all together by using romaine lettuce leaves. Tacos are easily, and deliciously, turned into salads. Add in a half cup of black beans to still get your serving of recommended carbohydrates.

Choose Chicken or Fish:  Skipping the greasy ground beef does not mean skipping the flavor or satisfaction. There are a multitude of other options like chicken and ground turkey to fish and shrimp. These lean sources of protein, cooked with a mixture of herbs and topped with different varieties, can give you the taco you crave without the red meat.

Another option for a low cholesterol diet is to go with a vegetarian taco. Pinto or black beans can provide the necessary protein, sautéed vegetables like peppers, onions, zucchini, and tomatoes can offer the desired flavor, and fresh, leafy, tasty herbs like cilantro can put your tacos over the top.

No Store-Bought Seasoning:  Herbs are the way to go when seasoning your chosen protein. The average sodium content per serving in a range of regular taco seasoning packs from most brands is 350 to 575 mg. Long story short, stay away from your typical grocery store taco mix and experiment with different combinations at home instead.  A huge problem with many of the store bought packets, they use potassium chloride in place of sodium chloride as a salt replacement.  Potassium consumed in excess may be harmful for some people.  If you have kidney problems or are on medication for your heart, kidneys or liver, it is best to check with your physician before using salt substitutes in place of sodium.

Chili powder, garlic powder, onion powder, dried oregano, paprika, coriander, ground red pepper, cumin combine to make a great homemade taco seasoning.  Experiment with your mix to find the flavors you prefer.  Lemon or lime can always be your go-to option for spices.  With the right herbs and spices, you can create a taco seasoning that is just as flavorful and far better for your health.

Be Wise About Your Toppings and Sides:  Living by a healthy lifestyle does not mean missing out on the delicious sides and toppings of a Taco Tuesday. You just have to do it right. Instead of sodium-rich boxed Mexican rice, choose plain brown rice and spice it up with some chopped jalapenos, smoked paprika and fresh cilantro.  Guacamole, although a healthy fat option, it is calorie-dense.  You can try the same recipe you usually use – lemon juice, garlic, onion and tomatoes – with blended broccoli stems or edamame beans for a similar, but healthier, concoction. Add cottage cheese as an alternative to shredded cheese.  And feel free to load up on fillings using low-calorie vegetables, the ultimate toppings for tacos.

Remember these tips and reminders this Tuesday. Create a healthy grocery list, experiment with different combinations, cook up a nutritious and festive meal and indulge –   As always, our physicians, coaches and dietitians are here to help you along the way as well at Doctor for Life.  864-640-0009

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Get Monday off to a Positive Start

At Doctor for Life we are always talking about mindfulness and setting time aside for yourself.  As much as most of us try to do this, there is always Monday.  What is it about Mondays? We take it as a given, that at some point on Sunday a sense of gloom and anxiety will settle in as we think about the week ahead.

One of the best ways to set yourself up for a great Monday is to give yourself weekends that rejuvenate and restore you. With some organizing and planning, you can greet Monday with open arms, and increase your productivity in the workplace. Try these tips to have a better Monday.

Save energy for your weekends:  A lot of people work themselves into the ground over the week, leaving themselves nothing more than a two-day couch potato on the weekend. Do whatever you can to avoid this—you want to spend Saturday and Sunday with enough energy to actually do fun things and have a functioning mind that can think creatively about work and your life.

Use Friday afternoon to prepare for Monday: It’s amazing how much you can forget in those 60-plus hours between Friday afternoon and Monday morning. To hit the ground running on Monday morning, a few suggestions:

Write yourself a Monday to-do list that explains where you left off on a task, or what’s next. Write a more detailed note about what you were working on—what was going well, what you were excited about accomplishing or capturing, what you want to go back and redo, or an idea you wanted to pursue.

Make your note encouraging and motivating, rather than a marching-order list of to-dos. (Remember, this is for your eyes only. What will get you pumped up on Monday?)

Better yet, use your project planning software to create a Monday task and update it at the end of every Friday (or at an appointed weekly time). You can include a to-do list, as well as a more descriptive note, as a comment.

Plan the right mix of weekend activities and events:  As a rule, you’ll have the most satisfying weekend if you mix in a combination of: physical activity, family and friend time, scheduled activities and open time. You know better than anyone what works for you and your family—and how that might vary by season, weather and life circumstances. Crafting a restorative and fun weekend takes planning.

Use the weekend to get ahead:  Super ambitious professionals use their weekends to advance their careers and businesses. With less structured (and uninterrupted) days, there’s time for creative thinking, brainstorming and problem solving. Also, not to step on your work-life balance commitment, but if you left work on Friday with a tsunami of work breathing down your neck, tucking in a few hours of work on an uninterrupted Saturday afternoon might be just what you need to feel good about starting your work week.

Don’t waste your Sundays:  Isn’t it crazy that we can spend so much time on Sunday dreading Monday? Here are two very different ways to spend your Sunday evenings:

-Plan some evening fun. For some of us, Sunday evenings are sacred do-nothing nights. But if you schedule an early dinner with friends, a movie date, or an evening picnic at a park, then you give yourself a positive focus for the day.

-Spend a few hours planning your Monday. For some people, diving in to their work week on Sunday evening is a highly productive and satisfying use of their time. For managers and leaders, you give yourself a leg up on everything that meets you Monday morning, and you can see what’s expected of your team. There’s an incredible amount of time wasted on Mondays simply catching up on where you left off the previous week. You can avoid hours of this if you prepare on Sunday evening. And you’ll wake up Monday morning feeling calm.

On Monday, pace yourself:  You don’t have to move mountains or work a 12-hour day. A week is like a long-distance event. Go out too hard, you’ll be spent by Thursday. As an incentive, plan something fun on Monday—lunch out with a colleague, splurge on a favorite coffee drink, little easy things. It doesn’t take much to perk up a mood.

Don’t give in to the Monday story:  When the anxiety creeps in on Sunday, tell yourself you’re perfectly OK with everything. See what happens if you create a new belief system for yourself about Mondays. Because if you really think about it—Mondays are nothing more than another day of the week, where anything can happen, even greatness.

Here’s to a happy week everyone!  We are always here to give support at Doctor for Life just give us a call.  864-640-0009.

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You can meal prep on Sunday to help you eat healthy all week

If you’re looking for the best tips for eating healthier every day, you’re going to hear the same thing over and over again: meal prep. And if you want to know how to meal prep better, there’s another piece of advice that’s going to come up a lot, and that’s setting aside time to get yourself ready for the week ahead. For most of us, that’s going to be on a Sunday, before the work week starts, when we can carve out some hours to shop and chop and pack things up for the days ahead. It’s not as daunting as it sounds! Just making some basics ahead of time will put you in prime position to eat healthy meals all week long.

Here we have listed some tips to help you plan your prep and store ingredients to use in breakfasts, lunches, and dinners throughout the week. Some people don’t mind eating the same meal every day, that’s not the case for us here at Doctor for Life. Variety is the spice of life.  We suggest using your prepped ingredients in a bunch of different recipes throughout the week.

Prep a grain: Cook a big batch, store it in the fridge, and your complex carbohydrate for the week is all ready to go. Examples are Brown Rice, Quinoa, Farro.  You can use these for a grain bowl, burrito stuffing or a side for a stir fry.

Noodle a zucchini, yellow squash or a butter nut squash:  This is such a great way to not only get in a low-carb vegetable serving but also a great substitute for pasta.  Try them as just a side drizzled with olive oil or top with a classic tomato sauce with Parmesan cheese.

Make a salad dressing:  For super simple dressings, all you really need is a little olive oil, maybe some kind of vinegar or citrus juice, and a little salt and pepper. Step it up a bit with a balsamic vinaigrette or a honey mustard sauce.

Roast some veggies:  Try a head of broccoli or cauliflower cut into florets, sliced carrots, green beans or brussel sprouts.  Either of these make for a great side dish or toppings for the grain bowl or an egg scramble.

Hard boil some eggs:  They’re an always-delicious protein that you can easily make in bulk and keep in your fridge for a week. And, you can eat them any time of the day. Munch on one for a midday snack, slice one up and throw it on toast, chop it in half and add it to your salad, or throw one on top of a broccoli, soy sauce, and brown rice grain bowl.

Cook a pot of beans or lentils:  These are a pantry staple. They’re high in fiber and protein, they don’t perish easily, and their flavor makes them a great ingredient addition to a lot of recipes.  Use them on salads, grain bowls, burrito stuffing, or as a side dish.

Great luck to you on your Healthy Lifestyle Journey. We are always here to help you along the way. Give us a call today to schedule time with our dietitian or health coaches to help you plan your success. 864-640-0009

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