Monthly Archives: February 2017

5 Morning Habits to Start Your Day Off Right

It’s been said that what you do in the morning sets the tone for your entire day. If that is, indeed, true (and based on our experience, it is), that first hour after waking up is crucial time that’s often spent pretty poorly.

morning wake up
Picture this: your alarm goes off, you hit snooze, and then you roll around in bed for the next 9 minutes counting down the time until the alarm goes off again, all while dreading having to get up for work. By the time you actually peel yourself from your bed, you’ve snoozed three times. Now you don’t even have time for a shower, let alone breakfast, so you run your fingers through your hair, throw on whatever clean outfit is closest to you, and run out the door. You run into a convenience store to grab a quick cup of coffee that you can drink while stuck in morning traffic. By the time you get to work, you’re frazzled because you have 3 minutes to spare. You put in a few hours before taking your lunch break. Since you didn’t have time to prepare a healthy lunch, you hit the pizza shop next door for a sandwich and chips or a couple slices of pizza. We’re not going to run through the rest of the entire day, but you get the point, right?
Now picture this: Your alarm goes off an hour early (because you set it that way), you stretch and then lie still, visualizing three things that you’re grateful for. You get out of bed, without hitting snooze, and sit down on the living room floor where you do some yoga stretches for 15 minutes. After stretching, you make yourself a quick smoothie, set your coffee to brew, and then you hop in the shower. When you get out of the shower, you pour yourself a cup of coffee and sip it while you’re getting dressed. After you get dressed, you prepare yourself the day’s lunch by transferring some leftovers from your healthy dinner the night before into a to-go container. As you drive to work, you sing along to your favorite songs on the radio because you have plenty of time to get to work, even with traffic.
Now which morning sounds better to you? We’re not psychic, but we’d bet that you chose the second morning. It invokes feelings of calm and relaxation, while just reading about the first morning leaves us feeling tense and stressed out.

Changing Your Routine

Changing your morning routine can take some time and practice, especially if you’re not a self-proclaimed “morning person”, but it’s worth the effort. A well thought out morning not only leaves you feeling calmer, it can help balance your hormones and lead to more productivity throughout the day. If your morning looks more like the first one, you may have a long way to go, but focus on making small changes – they’ll add up to big results down the road.

1. Don’t Snooze

We know it’s tempting to hit that snooze button and get that extra nine or 18 or even 27 minutes of sleep, but don’t do it. You may feel like it’s a good thing to get more sleep, but snoozing is actually working against you. According to Robert Rosenberg, the medical director of the Sleep Disorders Centers of Prescott Valley and Flagstaff, Arizona, when you hit the snooze button, you’re putting your body into a new sleep cycle that you’re not going to have enough time to finish. In addition to that, the sleep quality is poor, since you’ll only get about nine minutes until you’re jarred awake again. When you wake up, your body needs time to process and set the physiological processes that signal “awake” in motion. Waking up and then going back to sleep for a short time causes sleep inertia – the groggy, fuzzy-headed feeling you get when finally pull yourself from the sheets. Instead of snoozing, go to bed earlier and get up the first time your alarm signals that it’s time.

2. Practice Gratitude

If you lie in bed in the morning thinking “UGH, I don’t want to get out of this warm bed and go to work”, you’re not alone; unfortunately, however, this is doing you a huge disservice. By thinking these negative thoughts first thing in the morning, your setting your nervous system up for tension and stress. Instead, when you wake up, think of three things that you’re grateful for. Better yet, keep a small notebook next to your bed and write them down.

3. Let Those Emails Wait

It’s tempting to immediately check your inbox or Facebook notifications when you first wake up, especially if your alarm is on your phone, but resist the urge. Instead of checking in with the outside world, focus on yourself and easing into the morning. If you’re glued to your phone, keep it outside of the bedroom and get an alarm clock that wakes you up gently, without allowing you to check in on social media.

4. Eat Breakfast Within an Hour of Waking Up

No, coffee doesn’t count. As you may have heard, breakfast can be the most important meal of the day, but many skip it because their morning routine is just too hectic. Breakfast doesn’t have to be fancy; but it’s important to get some nutrients in your body after the fast that occurs while you’re sleeping. We like to prepare little smoothie bags in advance, so that breakfast is a breeze. Take a plastic sandwich bag, fill it with berries, a half of a banana, spinach, and a handful of nuts. Place the bag in the freezer. In the morning, empty the contents of the bag into the blender along with some protein powder and coconut milk, and you’re done!

5. Exercise

Before you run off on us (pun intended), give us a chance to explain! We’re not suggesting that you do some form of high impact exercise first thing in the morning, but moving your body after you get out of bed is an important part of starting your day off right. It helps get your metabolism moving and eases any aches or stiffness you might have from the night before. Try 15 minutes of yoga or stretching before jumping into a hot shower.

Healthy Recipe: Crushed Almond Mug Cake

Mug cake has been quite the trending topic, especially in the Paleo world, for some time now; and for good reason. They’re a single serving and they curb your sweet tooth in a way that’s actually good for you. Not to mention the fact that they take about 3 minutes to prepare (including cooking time).

mug cake
Instead of a lot of refined sugar, this mug cake has no calorie stevia and almond and coconut flour, which provide both protein and healthy fats to satsify that sweet tooth while also keeping you full.

What You Need:
  • 3 tablespoons coconut flour
  • 1/4 teaspoon baking powder
  • 2/3 teaspoon granulated stevia
  • 1/4 cup almond milk
  • 3/4 teaspoon melted coconut oil
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • 1 tablespoon crushed almonds
What to Do:

1. Mix all ingredients together in a microwave-safe mug, making sure everything is thoroughly combined.
2. Microwave on high for 90 seconds or until a toothpick inserted in the center comes out clean. Allow to sit for one minute before serving.

Seltzer Water and Weight Loss: The Skinny on the Bubbly

There’s this major company that makes seltzer drinks. And let’s just say that every time said company comes out with a new flavor, there’s also a major uproar. We’re talking uproar in a good way. People go nuts; and oftentimes, the new flavors start selling out so fast that they become extremely difficult to find in stores. When this happens, we also start to get a lot of questions about whether or not seltzer drinks are conducive with a weight loss goal. There’s a lot of conflicting information out there, so it’s no wonder you’re confused. Some weight loss programs allow seltzer, while others tell you to steer clear, so which is it? Can you drink seltzer water when you’re trying to lose weight?

seltzer water

What is Seltzer Water?

It’s simple really. Seltzer water is plain water that has carbonation added to it. To do this, manufacturers take carbon dioxide gas and add it to the water under pressure. Now this is where it gets a little tricky, so pay attention. Although the terms “seltzer water”, “club soda”, and “tonic water” are often used interchangeably, they are not the same thing.
While seltzer water is simply water and carbon dioxide, club soda generally has sodium and other minerals like potassium bicarbonate or potassium sulfate added to it. Tonic water contains a compound called quinine, which gives it its signature bitter taste, along with sugar and/or high-fructose corn syrup.
For the purposes of this article, we are discussing seltzer water only. Club soda comes with its own concerns and tonic water, which as just as much if not more sugar than soda, is completely off limits when trying to lose weight.

Dispelling the Myths

Because seltzer water contains no calories and no sugar, drinking it won’t cause weight gain or stall weight loss; but there is a murky area. As you probably know, carbon dioxide is a gas. When you introduce excess gas into your stomach, what happens? Yes, you guessed it. Bloating. While drinking seltzer water counts toward your daily water intake, unlike flat water, drinking too much can leave you feeling uncomfortably full and bloated. Now, of course, this doesn’t mean actual fat pounds gained, but it’s something to consider when trying to fit into those skinny jeans.
There are also a few other concerns regarding bone and dental health. The pH of seltzer water is around 3 to 4 (flat water falls around a 7), making it slightly acidic. Because of this, there are concerns that regularly drinking seltzer water could destroy the enamel on your teeth, making you more prone to cavities, and prompt your bones to release minerals into the blood to increase the pH of your body. Studies have shown that both of these concerns are unfounded; seltzer water is safe for both your bones and teeth. On the other hand, when combined with sugar, as is the case with tonic and soda, carbonated beverages do have the potential to cause enamel erosion.

Benefits of Seltzer Water

In addition to dispelling these myths about seltzer water, some studies went so far as to research added benefits of drinking the bubbly stuff over flat water. One study found that drinking seltzer water over flat water may help you feel full longer. This can prevent overeating and actually lead to weight loss. In this study, researchers concluded that seltzer water may trigger food to stay in the upper portion of the stomach longer, which translates to feeling full for longer.
Another study found that drinking seltzer water may help alleviate digestive problems like constipation and stomach pain (associated with indigestion).

The Verdict

If you want to add seltzer water to your diet plan, you can do so with peace of mind. The bubbly stuff won’t inhibit weight loss or cause weight gain; and your teeth and bones will remain as healthy as ever. Just make sure that you’re staying away from tonic water or any flavored carbonated drinks that contain added sugar of any kind (we’re looking at you high fructose corn syrup).

Product of the Month! DaVinci Mango-Plex with Raspberry Ketones

Love is in the air this February and what better way to celebrate than by showing yourself the love you deserve? Whether you’re just starting with your weight loss goals this month or continuing on with your New Year’s resolutions, our monthly special can help. This February, we’re offering one of our best selling supplements – Mango-Plex with Raspberry Ketone – as our FREE product of the month as part of our monthly special.

With this special you receive 4 WEEKS of everything listed below for only $295 (that’s a savings of over $200)!

Physician Consult & Weekly Weigh-ins Meal Plans FDA Approved Medications Meta-Blast Supplements Crave-away Supplements Weekly Upgraded Injection of B-12 Bi-Weekly Injection of Lipo X Full Body Analysis on our BODYCOMP Scale

Plus, Mango-Plex with Raspberry Ketone ABSOLUTELY FREE!

mangoplex

There is a reason Mango-Plex with Raspberry Ketone is one of the top selling supplements here at Valley Medical. It contains several beneficial ingredients, including African mango seed, green tea, green coffee bean; but the star of the show is the raspberry ketones. Raspberry ketones get a lot of attention for their ability to boost metabolism and support weight loss*, but many people are not entirely sure what they are or how they work. We’re here to clarify.

What Are They?

Raspberry ketones are natural substances that give raspberries their smell. Cranberries, kiwis, and blueberries also contain small amounts of raspberry ketones, but the concentration is highest in raspberries. Some processed foods use raspberry ketones in small amounts as a natural flavor; but weight loss supplements like Mango-Plex contain higher doses.

How Do They Work?

Researchers became interested in raspberry ketones as a weight loss supplement when they noticed that the molecular structure was similar to that of two other substances already known to boost metabolism: capsaicin and synephrine. Because of the similar structures, researchers concluded that raspberry ketones would work in the same way. Then they set out to test that theory.

The Science

Researchers’ suspicions were backed up when a 2010 animal study reported that raspberry ketones can help increase the breakdown of fat and stimulate the release of adiponectin, a hormone that helps boost metabolism and regulate blood sugar levels. In most cases, thinner people have higher adiponectin levels than people who are overweight. On the other hand, low levels of adiponectin are associated with obesity, type 2 diabetes, and heart disease.

Summary of Benefits
  • Aids in weight loss by increasing metabolism*
  • Lowers cholesterol levels due to the high fiber content helping to remove bad cholesterol*
  • Improves diabetes control by enhancing metabolic pathways linked to insulin resistance*
  • Regulates blood pressure by affecting the blood vessels*
  • Can have anti-cancer potential*
  • May have antibacterial properties*

If you want to see what Mango-Plex can do for you, take advantage of our February monthly special by visiting any of our locations. No appointment necessary!

DISCLAIMER * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.