Tiffany Griffin 11/8/24 Tiffany Griffin 11/8/24

The Saucer Revolution: The Psychology of portion control

In an era where portion sizes have ballooned and chronic diseases are on the rise, maintaining a heart-healthy diet with low carbohydrate content is more crucial than ever. The solution might be simpler than you think: switching from a regular-sized plate to a saucer. This small change can help control portion sizes, a key factor in a healthy diet.

The Growing Concern: Portion Sizes

Over the past 50 years, portion sizes in America have dramatically increased. What was once a modest meal has transformed into an oversized serving, contributing to the obesity epidemic and related health issues such as heart disease and diabetes. This increase has led to higher caloric intake, larger waistlines, and increased incidence of heart-related illnesses.

Why Use a Saucer?

A smaller plate, or even a saucer, can help counteract this trend. The psychology behind plate size and portion control is compelling: we tend to fill our plates and eat what we serve ourselves. A smaller plate leads to smaller portions, which can naturally reduce calorie intake without making you feel deprived. This strategy aligns perfectly with creating a heart-healthy, low-carb meal plan.

Here's a step-by-step guide to creating a balanced, heart-healthy, and low-carb meal using a saucer:

1. Start with the Base. Leafy Greens. Begin by filling half of your saucer with a variety of leafy greens like spinach, kale, or arugula. These greens are low in carbohydrates but rich in vitamins, minerals, and antioxidants that support heart health.

2. Add Lean Protein. Next, add a source of lean protein. Choose options such as grilled chicken breast, turkey, or fish like salmon or mackerel, which are high in omega-3 fatty acids. Aim for a portion about the size of the palm of your hand.

3. Healthy Fats. Include a small amount of healthy fats. Avocado slices, a handful of nuts, or a drizzle of olive oil can add flavor and satiety without tipping the carbohydrate scale.

4. Low-Carb Vegetables. Fill the remaining space with low-carb vegetables like bell peppers, cucumbers, and broccoli. These vegetables add bulk and nutrients to your meal without the added carbs.

5. Flavor with Herbs and Spices. Instead of relying on high-carb sauces or dressings, enhance your meal with herbs and spices. Fresh herbs like basil, cilantro, and parsley, along with spices like turmeric and garlic, can add a burst of flavor and additional health benefits.

Mindful eating and portion control can enhance satiety and enjoyment of food. By revisiting the size of our plates and making thoughtful food choices, we can create meals that are not only heart-healthy but also low in carbohydrates. The shift to using a saucer can lead to significant health benefits. Embrace the saucer revolution and take a step towards a healthier, more balanced diet.

Are you ready to transform your life and achieve your weight loss goals? Look no further than our medical weight loss clinic at Tiffany Adult Wellness and weight loss! Our team of experienced professionals is here to support you every step of the way on your journey to a healthier you. With personalized plans tailored to your specific needs and goals, we provide a comprehensive approach to weight loss that includes medical supervision, nutritional guidance, and ongoing support. Don't wait any longer to take control of your health - get started today with Tiffany Adult Wellness and let us help you achieve lasting results. Request an appointment today!

Tiffany Griffin APRN, NP-C 8/18/24 Tiffany Griffin APRN, NP-C 8/18/24

Good vs Bad: Understanding what types of fat is good for your weight loss and overall health

In the realm of nutrition, understanding the impact of fats and cholesterol on your health is critical. Saturated fats and cholesterol often come under scrutiny for their potential negative effects on health, but there are some types of fat in a healthy diet that provide balance and actually work to improve health.

Cholesterol is a waxy substance produced by the liver and also found in certain foods. It plays a vital role in the body's cell structure and hormone production. There are two main types of cholesterol: LDL (often termed "bad" cholesterol) and HDL (considered "good" cholesterol). High levels of LDL cholesterol can contribute to plaque buildup in arteries, while HDL cholesterol helps remove LDL cholesterol from the bloodstream, reducing the risk of heart disease.

What are Saturated Fats?

Saturated fats are solid at room temperature and are commonly found in animal products such as butter, cheese, and fatty cuts of meat. They are also present in some plant oils like palm oil and coconut oil. Consuming too much saturated fat has been linked to increased LDL (low-density lipoprotein) cholesterol levels, which can raise the risk of heart disease.

Diet Alternatives to Reduce Saturated Fats and LDL Cholesterol

Unsaturated fats help lower LDL cholesterol levels in the body. Fatty fish like salmon, mackerel, and trout are rich in omega-3 fatty acids that can lower triglycerides and boost HDL cholesterol. Olive oil, avocados, nuts, and seeds also boost HDL cholesterol. Foods high in soluble fiber, such as oats, beans, fruits, and vegetables, can help lower LDL cholesterol levels as well.

Lifestyle Changes that Promoting HDL Cholesterol with Lifestyle Changes

Weight loss, especially around the waistline, can increase HDL cholesterol. There are fitness trends that promote a strength training only model for long term weight loss, however, there is still a lot of value to be gained from cardiovascular exercise. Engage in aerobic exercise like brisk walking, swimming, or cycling to boost HDL cholesterol levels.

Are you ready to transform your health and embrace a vibrant lifestyle? Reach out to Tiffany Adult Wellness and Weight Loss today. Our expert nutritional coaching and personalized meal planning will empower you to kickstart a healthy diet tailored to your unique needs. Don’t wait any longer to take the first step toward a happier, healthier you. Contact us now to learn more and start your journey to wellness!

Tiffany Griffin 2/25/24 Tiffany Griffin 2/25/24

Overcoming emotional eating: The power of small changes and health Habits

What is Emotional Eating

One cookie or a slice of cake at the office birthday party are small divergences from our healthy eating routines that do not lead to long term weight gain. It is the frequent and consistent eating choices that are inconsistent with our health and weight loss goals that lead to being overweight and unhappy with our health. So why then, if we wish to be healthy or to lose weight, do we find ourselves making choices that are in opposition to our agenda?

Have you ever had a bad day and thought to yourself, “a bowl of ice cream will make it all better”? Emotional eating is a coping mechanism that involves turning to food for comfort or distraction during times of stress, boredom, or negative emotions. This is the slope that often leads many good willed people off the healthy track.

So how do we stop this dead end cycle?

The renowned book “Atomic Habits” by James Clear introduces a powerful approach to breaking free from negative habits through the principle of small changes. By applying these principles to overcome emotional eating, we can replace detrimental habits with healthier ones using the reward system, one small choice at a time.

Recognizing your triggers

Recognizing your triggers and the specific emotions that drive you to eat emotionally is the first step towards changing this coping strategy. Do you notice you turn to food when you are stressed or sad? How about when you are in a great mood and are looking for a way to celebrate? Becoming aware of your trigger points and the behaviors you perform in response to your emotions is a necessary first step in making changes.

Focus on a small new habit

I am a stress eater. When I am sad, anxious or stressed, I want something warm and savory to eat. James Clear’s “Atomic Habits” emphasizes the significance of making tiny, incremental changes to create lasting transformations. Instead of attempting drastic changes, focus on small adjustments that are more manageable and sustainable over time.

So for example, if you, like me, head to the kitchen or the drive thru when you are anxious, the next time you find yourself feeling these emotions, before you reach for your go to snack, shift to enjoying a cup of black tea first. Black tea is a great alterative because it is known to reduce appetite and suppress over-eating. Black tea is also associated with reducing stress. This small change does not mean you are not allowed to have a donut, but what you may find by incorporating this habit is you may be less inclined to eat 5 donuts and may be less stressed in the process. By consistently practicing an alternative behavior, you will gradually rewire your brain and replace the old habit with a new, positive one.

Using the Reward System

The reward system plays an important role in habit formation. Some emotional eaters have no appetite when they are in upsetting situations but use food to celebrate. We have all been invited to a graduation, promotion or birthday dinner. Instead of rewarding yourself with food, finding healthier rewards that still provide a sense of pleasure and satisfaction is pivotal.

Engage in activities you enjoy, treat yourself to a relaxing bath, or spend time on a hobby you’re passionate about. Many people find surprisingly that they have no activities or hobbies they enjoy because they are so accustomed to using food as a reward. If you are one of those people, now is the time on your journey toward more wellness to rediscover some things you like to do and can enjoy. The key is to associate positive feelings with the new habit, reinforcing its adoption over time.

Implementing the Four Laws of Behavior Change

James Clear outlines the four laws of behavior change – make it obvious, make it attractive, make it easy, and make it satisfying. How might this look in your journey to overcome emotional eating?

You might start with:

Make it obvious- Put a big clear bowl of healthy snacks or fruit on your kitchen counter

Make it attractive- Prepare and plate nutritious meals so that they appeal to you visually

Make it easy- Remove barriers that prevent you from practicing your new habit

Make it satisfying- The new habit should be pleasurable, not a punishment

Apply these principles to your journey of overcoming emotional eating. Monitor your progress to stay motivated and consistent. Consider keeping a journal where you record your emotional eating triggers, your responses, and how you’re substituting them with healthier habits. Accountability can be a powerful tool to help change habits as well. Share your goals with a friend or family member who can provide encouragement and support.

Like anything else, with all the tools and know-how in the world in your mind, overcoming emotional eating will still require dedication, patience, and strategic application. By embracing the principles from James Clear’s “Atomic Habits”, harnessing the power of small changes, building new habits, and utilizing the reward system, you can break free from the cycle of emotional eating and pave the way for a healthier relationship with food. Remember, the journey is a gradual one, and every small step you take brings you closer to lasting transformation.

Need support staying ? Schedule a visit with a nutrition coach at Tiffany Adult Wellness and Weight loss to get set up with a customized plan toward your healthy goals.

Tiffany Griffin 2/23/24 Tiffany Griffin 2/23/24

The Path to Sustainable Weight Loss: The Value of Expert-Guided Exercise and Meal Planning

Embarking on a journey towards long-term weight loss success is a commendable goal, but sustaining it requires more than fad diets and sporadic workouts. Expert-guided exercise and meal planning play a crucial role in establishing sustainable habits that contribute to lasting health and well-being.

Understanding the Role of Experts

While many weight loss journeys start with personal motivation, the expertise of professionals significantly enhances the likelihood of success. Certified fitness trainers, nutritionists, and healthcare professionals bring a wealth of knowledge to tailor plans that consider individual needs, health conditions, and realistic goals.

Experts understand that successful weight loss involves more than just shedding pounds; it requires a shift in lifestyle and behavior. Working with professionals helps individuals cultivate sustainable habits, making it more likely to maintain progress over the long term. Behavioral changes, supported by expert guidance, create a foundation for enduring success.

Personalized Exercise Plans

Generic workout routines may yield short-term results, but a personalized exercise plan ensures efficiency and sustainability. Fitness professionals can assess physical condition, mobility, and preferences to design routines that challenge and inspire without risking injury. This personalized approach makes exercising enjoyable and adaptable to evolving fitness levels.

Meal Planning with a Nutritional Focus

Healthy, sustainable weight loss is not solely about restricting calories. Nutritionists can create meal plans that prioritize essential nutrients, balance macronutrients, and cater to individual tastes and dietary restrictions. Medically guided meal planning considers underlying health conditions, fostering overall well-being alongside weight loss.

Having a professional to monitor progress, provide guidance, and offer encouragement can be a game-changer. Regular check-ins with a fitness trainer or nutritionist establish accountability, helping individuals stay on track when faced with challenges. The motivational aspect of expert support keeps individuals inspired throughout their weight loss journey. Medical professionals bring an added layer of expertise, especially for individuals with existing health conditions.

Embarking on a journey towards long-term weight loss success is a significant undertaking, and the value of expert-guided exercise and meal planning cannot be overstated. Expert guidance ensures that weight loss plans align with overall health goals and do not compromise well-being. This holistic approach addresses the root causes of weight gain, contributing to sustainable success. The personalized approach, focus on sustainable habits, and consideration of overall health make this collaborative effort a powerful tool for achieving and maintaining weight loss goals. By investing in professional guidance, individuals not only optimize their chances for success but also foster a foundation for a healthier, more balanced life.

The information in this post is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with healthcare professionals to create a personalized plan that aligns with both your health needs and weight goals.

Tiffany Griffin 8/10/23 Tiffany Griffin 8/10/23

Got Milk? The Inflammatory Effects of Dairy and Cow’s Milk

Dairy products have long been a staple in many diets, with cow’s milk being a popular choice for its taste and nutritional content. However, recent research has shed light on the potential inflammatory effects of consuming dairy products, particularly cows. Researchers have been investigating how diet can influence the body’s inflammatory responses, and dairy products have come under scrutiny in recent years.

What is Inflammation

Inflammation is the body’s natural response to injury, infection, or harmful stimuli. While acute inflammation is essential for healing from trauma to the body, chronic inflammation can lead to a range of health issues, including cardiovascular disease, diabetes, and even cancer.

Cow’s Milk and Inflammation

Cow’s milk has been touted as a healthy food because it is fortified with vitamin D and calcium. Cow’s milk naturally contains various proteins, including casein and whey and some studies suggest these proteins can trigger an immune response in certain individuals, leading to inflammation. Additionally, cow’s milk contains saturated fats, which are linked to inflammation and are commonly found in full-fat dairy products. The presence of growth hormones and antibiotics in conventionally produced cow’s milk can also contribute to inflammation in some cases.

In addition to containing proteins and additives linked to inflammation, milk contains the sugar lactose. Researchers have found roughly 68% of the world population has lactose intolerance, a condition where the body is unable to digest lactose. Lactose malabsorption can lead to abdominal discomfort and inflammation in the gut.

Alternatives to Cow’s Milk

For those concerned about the inflammatory effects of cow’s milk, there are numerous dairy alternatives available. Plant-based milk options, such as almond milk, soy milk, and oat milk, have gained popularity in recent years. These alternatives often contain fewer saturated fats and allergenic proteins, making them potentially less inflammatory.

While dairy products have been a dietary mainstay for generations, reducing dairy consumption is just one aspect of an anti-inflammatory diet. Incorporating more fruits, vegetables, whole grains, lean proteins, and healthy fats can help decrease and eliminate inflammation. Foods rich in antioxidants, like berries, leafy greens, and nuts, can also counteract oxidative stress, which is linked to inflammation. Exploring dairy alternatives and adopting an anti-inflammatory diet can contribute to overall health and well-being.

Are you ready to transform your life and achieve your weight loss goals? Look no further than our medical weight loss clinic at Tiffany Adult Wellness and weight loss! Our team of experienced professionals is here to support you every step of the way on your journey to a healthier you. With personalized plans tailored to your specific needs and goals, we provide a comprehensive approach to weight loss that includes medical supervision, nutritional guidance, and ongoing support. Don't wait any longer to take control of your health - get started today with Tiffany Adult Wellness and weight loss and let us help you achieve lasting results. Request an appointment today!

Tiffany Griffin 8/27/21 Tiffany Griffin 8/27/21

Is your Brunch Routine Ruining your Life?

Or at least your fitness goals.

We all love #selfcaresundays and brunch with friends over the weekends can be a long-awaited social oasis. But is something about our brunch time derailing the hard work we have done all week in the gym and making us unhealthy?

It could be if you are drinking too much alcohol with your meal.

A staple for most at brunch is the breakfast cocktails. Bloody Mary’s, mimosas, morning mules, and Bellini’s, often bottomless, can be un-doing your workout and mindful dietary practices.

The water factor

Consuming enough water is essential to a healthy diet and fitness program and excessive consumption of alcohol can cause dehydration and in extreme cases impair kidney function. Within 20 minutes of consuming alcohol, you may notice you have to go to the restroom. This happens because alcohol is a diuretic, meaning it causes water loss by signaling the kidneys to release electrolytes and fluids. A decrease in circulating water can increase your appetite, causing you to overeat and slow your metabolism. In addition, dehydrated muscles break down protein and can cause your strength training to be less effective.

The Family Factor

Our body’s ability to metabolize alcohol is influenced by our genetics. Unfortunately, if you have a family history of obesity and alcoholism, your body is likely to be less able to break down the chemicals in alcohol and is more likely to experience a negative effect from alcohol consumption.

The Obesity Factor

The effects of alcohol consumption vary from person to person but if you are already overweight, the effects of drinking alcohol can be more drastic for you when compared to someone who is not overweight. Alcohol like most other foods and beverages contain calories however there is research that indicates that people who have a diet that is high in fat and have a high body fat composition are more likely to experience weight loss from alcohol calories when compared to a person who does not have these factors present.

“Everything in moderation, including moderation.”

— Oscar Wilde

The Bottom Line

We all value our traditions and getting together with friends. If you are going to have drinks that include alcohol, remember to be mindful of your consumption so you don’t get off track with your long-term goals to be healthy and happy.

Are you ready to transform your life and achieve your weight loss goals? Look no further than our medical weight loss clinic at Tiffany Adult Wellness and weight loss! Our team of experienced professionals is here to support you every step of the way on your journey to a healthier you. With personalized plans tailored to your specific needs and goals, we provide a comprehensive approach to weight loss that includes medical supervision, nutritional guidance, and ongoing support. Don't wait any longer to take control of your health - get started today with Tiffany Adult Wellness and weight loss and let us help you achieve lasting results. Request an appointment today!