Did you know that the order in which you eat your food can impact your weight, energy levels, and blood sugar? Researchers have uncovered a simple yet powerful trick to optimize your meals: eat your carbs last. 

Here’s how it works:  

When you eat fiber, healthy fats, and protein before carbohydrates, your body slows down the absorption of sugars. This helps reduce your blood sugar spikes, keeps you fuller longer, and supports your weight management. Plus, maintaining steady blood sugar levels can improve your focus and energy throughout the day. 

For example, start your meal with a salad loaded with leafy greens, colorful veggies, and a sprinkle of nuts or seeds. Follow that with a protein-packed main course like lean meat, grilled chicken, fish, or tofu. Save bread, rice, potato, or pasta for the end. It’s that simple! 

Why does it matter?  

For many dog owners, daily walks are a non-negotiable part of pet care. But do they count as exercise for you? The short answer is yes! Read on for tips to get even more benefits from your walks 

Walking is a legitimate, underrated exercise. 

Walking is one of the most accessible and low-impact forms of cardiovascular exercise. According to health experts, brisk walking helps reduce the risk of heart disease, high blood pressure, diabetes, and helps manage weight. It also strengthens muscles, improves joint health, flexibility, and supports mental well-being.  

Listen to your body. 

If your walk is slow-paced just for 5-10 minutes and this is the best you can do, your best is enough. Some body movement is better than none, so take credit for whatever you do with the intention to better your health. As your health allows, you can progress to a brisker walk for a longer duration. Even with a few brief pauses, you’re getting a good workout.  

Is It Serious? Know when you can safely treat your symptoms at home and when you can’t.   

1. Elevated blood pressure: Don’t worry if it’s just one reading after a stressful event. If you haven’t checked your BP in a while and then see the higher number 140’s or 150’s, if you don’t have any other symptoms, don’t panic. Rest for 20 minutes and measure it again, if it goes back to 120’s, just keep an eye on it, measure it a few times a week and mention it to your doctor on your next appointment. You might have pre-hypertension, and some lifestyle modification can help you delay the need for medication. 

When to see your doctor: If you get high reading several times a week, make an appointment with your doctor ASAP. Untreated high blood pressure is called the silent killer. It increases your risk of heart attack and stroke. If your blood pressure is over 180 the higher number or the lower number is over 110, this is a medical emergency, seek help immediately.  

First of all, IT’S NOT YOUR FAULT! If you are dealing with obesity and or mental health issues believe it’s not your fault as these are complex challenges.  

Let’s look at the question: Are obesity and mental health issues related? 

The National Institute of Health has published studies linking obesity with depression, and other psychological issues. 

Each person is unique in their physical and mental status. The effect of genes and environmental factors plays a role in both. Some genes are linked to cortisol response to stress which has metabolic effects on mental illness and tendency to obesity. Genetic research will continue to provide more understanding on this topic. 

Some examples on how mental health issues increase your risk of obesity: 

• Chronic stress may lead you to use food as a way to cope, usually making poor choices of food. 
• Serotonin deficiency is linked with depression, anxiety, sleep problems, and carbohydrate cravings. 
• Depression and lack the energy are often found together. So, your motivation to be active and exercise may be low or absent. 

Weight discrimination may affect your self-esteem and cause poor body image. 

Did you know urinary infection can be treated without a urine test? Did you know UTI can cause mental confusion? 

First let’s define urinary infection. 

The medical term is urinary tract infection, most known as UTI. 

It’s the infection of your urinary track, which includes your urethra, bladder, both ureters, and kidneys. Your UTI can have bacteria growth anywhere in your urinary track but most of the time the infection will be located in your bladder.  

When the bacteria go up to your kidneys your symptoms may be more severe, and you need treatment right away.  

UTIs are most common in women due to their anatomic design. Their urethras are shorter and closer to the rectum, making it easier for bacteria to travel to the urinary tract. But men and children can have UTIs too, which usually require more thorough assessment.  

Did you know that your cholesterol plays an important role in your body including building cells and making hormones?   

The American Heart Association defines cholesterol as a waxy substance, which isn’t essentially “bad.” But too much cholesterol can be a problem, leading to a higher risk of heart attack and stroke.  

Can Intermittent Fasting impact your cholesterol? 

Before answering this question, let’s understand cholesterol’s relationship with your liver. 

Only about 20% of your cholesterol comes from the foods you eat. Your liver makes most of the cholesterol you need and sends it out for other cells functions. It also receives the excess cholesterol back for processing and removal from the body. Your cholesterol levels stay healthy when the liver is doing its job well. 

This surprisingly easy roadmap will lead you to the benefits of intermittent fasting. In 5 steps you’ll know how to start and stick with it.   

Intermittent fasting is not a diet. It is a lifestyle where you eat within a time interval and fast in a longer time interval. 

The following 5 steps to start your intermittent fasting may encourage you to move into the action phase. 

1. Identify your personal goals.  

Do you need to: Lose weight? Control your cholesterol? Control your blood pressure? Control your blood sugar? Sleep better? Increase your energy and mental focus?  

Your goals should be tailored to your individual needs and fit your schedule and lifestyle.  

1. Prepare yourself mentally and physically. 

Keep away from processed and sugary foods.  

Have you skipped a follow-up visit with your healthcare provider because you couldn’t fit it into your busy schedule? Like many other busy people, you may be wondering how to find time to take care of your health.

According to the National Academy of Sciences, Engineering, and Medicine, access to high-quality primary care can prevent minor health problems from escalating into chronic diseases and visits to emergency rooms. A strong relationship with your primary care provider is linked to better quality of life and life expectancy.

1 – I can’t take time off from work for a doctor’s visit.

Telehealth is a convenient and effective option for busy people like you to take care of your health. You need to see your doctor more often but not necessarily in person. 90% of your preventive, acute or chronic health concerns can be treated via telehealth. You can be at home, at work, or anywhere convenient for you. You don’t waste time traveling back and forth and your visits are on time.

The mic failed. The slides wouldn’t load. And my carefully chosen props? Nowhere in sight. At that moment, standing in front of a crowd, I had a choice: panic—or pivot.

It had been a long road to finally get to deliver this presentation at a national conference: from developing a proposal, to getting through multiple rounds of selection, to finally being accepted, and then carefully preparing the talk.

But despite all my preparation, everything went wrong when I was in front of my audience with precious minutes wasting away as the crew tried to fix the technical problems.

I initially felt upset and even thought about skipping the key story altogether. But I took a deep breath, grounded myself, and began. I knew I could speak loud enough without a microphone. I also knew the core message didn’t depend on PowerPoint or the props.

The intriguing intersection of fasting and menstrual cycles is complex and not fully understood, but here you’ll find a few interesting facts to empower you or the women in your life.  

The menstrual cycle can have a significant impact on a woman’s energy levels and overall sense of well-being.  

Intermittent fasting is an eating pattern that alternates between periods of fasting and eating. When this pattern is adapted to the menstrual cycle it can potentiate its benefits. 

Here’s a quick summary of hormonal fluctuations in a 28-day cycle and how to align them with your intermittent fasting. If your cycle is longer or shorter adjust accordingly.  

There are several hormones involved in the menstrual cycle, we’re just going to mention the two main ones Estrogen and Progesterone. 

The first day of your cycle is when menstruation (bleeding) starts – Estrogen and Progesterone are low. On days 2 – 12 Estrogen levels start to increase and so does your energy. This is the best phase to do longer intermittent fasting, as Estrogen is predominant and needs lower glucose for optimal functioning.