Healthier U December Newsletter

Weight-ing For The Holidays

Did you know that the average person consumes over 3,000 calories and over 200 grams of fat during Thanksgiving meal? You’d have to walk 30 miles to walk that one off! And that’s not including all the snacking that goes on during the day, which can add another 1,500 calories … or more 

But wait- it gets worse. According to the Calorie Control Council (CCC) from Thanksgiving through New Year’s Day, the average person will gain 5-10 pounds! Here are nine simple, common-sense tips to help you with those extra pounds this holiday season:

Always consult your physician before you start any diet or exercise program. 

1. EAT LESS.
Pretty self-explanatory! Eat small portions and fewer calories. By cutting calories, you literally “force” your body to burn fat. 

2. EAT MORE FREQUENTLY.
This is a very important step if you are trying to lose weight. The idea behind meal frequency is to increase metabolism speed in an effort to burn fat. It’s proven and it works!

3. EAT PLENTY OF FRUITS AND VEGETABLES.
Few calories, lots of fiber! The best fiber sources include spinach, greens, green beans, lettuce, cauliflower, and broccoli.

4. AVOID REFINED SUGARS.
And beware of how much sugar you are eating- it’s in most processed foods, not just soda, candy, cookies, and cake.

5. AVOID ALCOHOL.
Alcohol is nothing but “empty calories.” This is by far one of the biggest fat-producing culprits.

6. AVOID LATE NIGHT EATING.
Your metabolism drops at night, storing calories instead of using them! One recent study found that one glass of water shuts down late night hunger pangs of 95% of dieters so …

7. DRINK PLENTY OF WATER.
75% of Americans are chronically dehydrated. And in 73 % of people, the thirst mechanism is so weak that it is often mistaken for hunger. Even mild dehydration will slow down your metabolism as much as 3%. Drinking water also helps to reduce water retention from excess sodium.

8. AVOID COMPLEX CARBOHYDRATES.
Bread, pasta, potatoes, and rice are all complex carbohydrates. They aren’t necessarily sweet, but when broken down by body proteins, they turn right into sugar.

9. EXERCISE.
Get enough exercise to burn additional calories. A 20-minute walk is recommended or 30 minutes of slightly higher-level aerobic exercise every alternate day also works. Exercise is also good for your heart.

Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning. We are NOT doctors, nutritionists or registered dietitians. We do not claim to help cure any condition or disease. We do not provide medical aid or nutrition advice for the purpose of health or disease nor do we claim to be doctors or dietitians.

Supplement of the Month

TriActive Biotics Immune Care is a probiotic that utilizes Black Elderberry to support your immune and digestive health. Their unique combination of ElderMune™ and Sunfiber® has synergistic effects on digestibility to enhance the absorption of nutrients. The 16 strains of probiotics are microencapsulated, which has clinically proven to help strains adhere and colonize up to 5 times better than others. Several of the strains were specifically studied for their antiviral effects. For more information on the studies themselves go to www.pubmed.com and search any of the listed strains. 

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Recipe of the Month

Thai Chicken with Sugar Snap Peas

Make this recipe healthier by using brown rice pasta and making your own Italian dressing without added sugar or preservatives!

  • 3/4 cup Italian Dressing
  • 1 lb. sliced skinless chicken breasts
  • 2 Tbsp. crunchy peanut butter
  • 2 Tbsp. honey
  • 2 Tbsp. lite soy sauce or coconut aminos
  • 1/2 tsp. crushed red pepper
  • 1/2 lb. thin spaghetti of your choice
  • 1 pkg. (8 oz.) fresh sugar snap peas, rinseds
1. Pour 1/4 cup dressing over chicken in medium bowl; mix. Refrigerate 1 hour.
2. Whisk remaining dressing with peanut butter, honey, soy sauce and red pepper until blended. Set aside.
3. Cook spaghetti in unsalted water and drain. Set aside.
4. Remove chicken from marinade and cook in large nonstick skillet on medium heat for 5 min. or until chicken is cooked. Discard excess marinade.
5. Add peas to skillet; cook and stir 3 minutes. Remove skillet from heat.
6. Add spaghetti and dressing mixture to skillet and toss until combined.
Submit your own recipe for a chance to be in the next HealthierU!

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Apothicare 360 is designed to offer you general health information for educational purposes only. The health information provided by Apothicare 360 is not intended to be professional advice and is not intended to replace personal consultation with a qualified physician, pharmacist or other healthcare professional. You must always seek the advice of a professional for questions related to your disease, disease symptoms, and appropriate therapeutic treatments. If you have or suspect that you have a medical problem or condition, please contact your physician or health care provider immediately. You should never disregard medical advice or delay in seeking it because of something you have read by Apothicare 360.

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