Imagine running a marathon. If you ran hard at the start, you might reach exhaustion too quickly. Likewise, if you try to store all your energy until the very end, you may never make any progress (think of a turtle here, people). The key is setting an even pace that you can maintain throughout the entirety of the race. Now, imagine this same strategy for your caloric intake. Instead of eating meals in huge chunks, think about the benefits of maintaining your energy levels at a consistent rate across the day. By scheduling your meals and snacks, and building a healthy diet, you can maximize your digestive health while preventing the development of cardiovascular disease, type 2 diabetes, and obesity. Let’s take a look at what a healthy eating schedule looks like for the day.Within one hour of waking up, your body has processed all the nutrients during your sleep and is ready to build energy. Choose high protein and low sugar and carb options to provide long-lasting energy without crashing mid-morning.About 3 hours later,…

One of the most frustrating aspects of the current COVID-19 outbreak (aside from feeling a bit stir-crazy and cooped up at home) is that the information and advice pouring in seems to continually change and be conflicting at times. Constant change increases the anxiety levels in both adults and children, and many people may find themselves using any means necessary to manage their stress. Stress affects each person differently, but the CDC is reporting that common manifestations during this outbreak include increased fear for familial health, changes to sleep and eating patterns, worsening of chronic health problems, and increased use of alcohol, tobacco, or other drugs. For this reason, emotional eating in response is a likely reaction many families will be facing in the coming weeks. So, how can you positively manage your own stress, and the stress of your family, during the outbreak? Confront the Feelings– When you notice you or your family slipping into unproductive patterns associated with stress management, such as binge eating or constant movie marathons, it’s probably time to take…

Summer Time Activities It’s summer time! For some of you, that means spending time on vacation with the kids. Or maybe it means it’s time to get some much-needed time outdoors hiking or going to the beach. Here a few activities you can engage in during the summer that will help you on your way to a healthier lifestyle! Hiking Sometimes the outdoors is just what the doctor ordered. Hiking on your favorite trail can be a great time for bonding with the family or to find some quiet time in nature.   Going outdoors can help produce Vitamin D3, which is good for the bones and your immune system. But be careful not to get too much sun! With the increase in skin cancer, make sure to put on some sunblock to save yourself and your skin from too much sun damage. Look at our previous blog post for some fun places to hike in San Diego. Scavenger Hunts This is a great activity for kids that takes some preparation, but can be a world…

Healthy Tips for Thanksgiving Here at CHEAR, the topic of staying on track during the holidays comes up quite often around this time of year. We believe that you can stay on track with your healthy habits and enjoy Thanksgiving dinner! See below for some of our staff tips.“We use special smaller ‘Thanksgiving’ plates, have a family tradition to run or walk a 5k Turkey Trot race each year, and I help clean the dishes instead of sitting around after the meal!”-Melissa“Instead of using ice cream for dessert, we make fresh fruit sorbet or banana ice cream in our blender”-Ashley“Swap out the canned cranberry sauce (which can have up to 24 g. of sugar per serving) for fresh: simply boil a bag of cranberries with a little bit of agave nectar and a squeeze of fresh orange juice”-AshleyUse whole grain bread instead of white bread for stuffing.Serve fresh vegetables and butternut squash hummus for a nutrient dense appetizer!Try this recipe from Whole Foods: http://www.wholefoodsmarket.com/recipe/butternut-hummus“Focus on spending quality time with family, friends, and/or yourself! Enjoy the…

Healthy Ideas for Spring Ahh, the nose-tingling, allergy-inducing scent of spring… it’s just around the corner!As much as you may want to stay snuggled up inside your winter hibernation jammies, allergies are no excuse for you to miss out on the healthy, invigorating opportunities the spring season has to offer. Did You Know? Since there are multiple ways of delineating the seasons, spring is perceived to begin on different days all around the world. In the U.S., the official calendar first day of spring is March 20th. In-Season Produce Head on over to your local farmer’s market now that the season for abundant produce is drawing closer. Spring is the best season to fully-fledgedly embark on that trip toward healthy eating!Ever heard of a Cherimoya? What about purple asparagus? Did you think watercress was a just a weed or could only be used as a garnish? Let’s take a look at all of these wonderful ingredients and more. It’s time to get your fruit and veggie on!Head on over to your local farmer’s market now…