Wellness | The Aspen Clinic

Can A Quick Walk Help with Digestion?

By The Aspen Clinic | Fitness | 0 Comments | September 30, 2022

If you can find a little bit of time in your day, even just 10 minutes, to take a quick walk, your body will thank you for it! Walking helps speed up digestion, along with a ton of other health benefits. Keep reading to learn more about all of the ways a quick walk can benefit your health and help out along your weight loss journey.

Health Benefits of a Quick Walk

The main benefits of a quick walk include improved digestion, heart health, blood sugar management, regulated blood pressure, and weight loss. Starting with low to moderate intensity 10-minute walks following your main meals allows you to yield these benefits with a low risk of negative side effects.

Other benefits of a quick, 10-minute walk include:

Maintain a healthy weight and lose body fat
Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
Improve cardiovascular fitness
Strengthen your bones and muscles
Improve muscle endurance
Increase energy levels
Improve your mood, cognition, memory and sleep
Improve your balance and coordination
Strengthen immune system
Reduce stress and tension

According to Mayo Clinic, the faster, farther and more frequently you walk, the greater the benefits. For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers. This can be a great way to get aerobic activity, improve your heart health and increase your endurance while burning calories.

You can also alternate periods of brisk walking with leisurely walking. This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking.

Join The Aspen Clinic – We Have 9 Locations in Louisiana

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If you are looking for some support along your weight loss and wellness journey, join us! The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass.
Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started!

How To Get Kids More Active

By The Aspen Clinic | Fitness | 0 Comments | September 30, 2022

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Looking for some ways to get more active with your kids? Getting some movement in has become increasingly more difficult with the integration of screen time and technology in children’s lives. Sometimes, time just escapes us and we can’t find enough hours in the day for physical activity. Here are a few easy ways to get kids more active from the team at the Aspen Clinic of Louisiana!

Limit Screen Time

Excessive amounts of screen time is associated with a number of health issues, including depression and obesity, and can also have a negative impact on a child’s sleep. Screen time can also adversely affect brain development in young children. While of course, these consequences are extreme, it is important to be aware of them! Putting a time cap on screen time and getting more outdoor time is linked with improved motor development and lower obesity rates and myopia (nearsightedness) risk. Safely getting some sun also helps us make vitamin D that our bodies need to stay healthy and strong.

Get In The Pool

One of childhood’s favorite pastimes, swimming, can also be a very effective way to encourage cardio, health and well-being. Little do they know, even great swimming pool games can also be great exercises. Kids who are fortunate enough to have access to a pool definitely have an advantage.

Bike Riding

Riding a bike not only improves physical fitness but also benefits your child’s learning development and mental health! Cycling will also help your child develop their leg muscles and strengthen their bones. The continued exercise will help build their stamina and improve their cardiovascular development. It will also increase their coordination and balance.

Chores

It is good that children do household chores as they help you stay active throughout the day and will help keep them moving! Any movement to promote circulation and muscle movement is great, even simple household chores!

Go To The Park

Parks are a great place for kids to discover nature and exercise not only their bodies but also their imagination! Allow your child to run around, socialize, and get their imagination working with a trip to the park.

Join The Aspen Clinic – We Have 9 Locations in Louisiana

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Looking for more tips to get the whole family moving? Join us at the Aspen Clinic! The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass.

You can also visit our online store, we carry all the weight loss essentials including water bottles, vitamins / supplements, protein powders, and more!

Wellness Tips To Help You Through The School Year

By The Aspen Clinic | Wellness | 0 Comments | September 6, 2022

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Don’t let the chaos that comes with the school year knock you off track of your weight loss journey. The Aspen Clinic of Louisiana is here to fill you in on some tips to stay on track with your goals during the school year!

Early Grocery Shopping

Grocery shop early in the week so you always have healthy options ready to go. The school year can be chaotic and eating something quick and on the go will happen more often than you think! If you do your grocery shopping ahead of time, you will be sure to have healthy options available at any time. Once you have a plan of action for your meals and snacks for the week, it will be easy to map out exactly what ingredients you will need from the grocery store. Even if you don’t cook them right away, at least you will not have to drop everything and run to the store during the week!

Meal Prep

Whether you are planning meals for yourself as a time saver or prepping some healthy options for the students in your house, meal prep will be a huge help in keeping the family on track. Here at the Aspen Clinic, we recommend using a log that includes a space at the beginning of each week to plan out meals, or printable meal planning sheets. Having a plan before your week starts will help ease the pressure of coming up with meal ideas during your hectic school week.

Stay Hydrated

The more water you drink, the more weight you will lose! Keeping a water bottle with you at all times makes you a lot more likely to reach your daily water requirement! According to Everyday Health, Drinking water is important during weight loss because it provides hydration without unwanted calories. Drinking non-caloric fluids like water before or with a meal can help a dieter feel full sooner. Keep a water bottle on you at all times, especially through the craziness of the school year!

Our “Patient Essentials” come included in our Platinum, Gold, Silver, or Bronze packages to provide everything you need to get started! You can also find each item in our online store.

Join The Aspen Clinic – We Have 9 Locations in Louisiana

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Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started!
You can also visit our online store, we carry all the weight loss essentials including water bottles, vitamins / supplements, protein powders, and more!

Embrace the Louisiana Heat: Benefits of Sweating

By The Aspen Clinic | Wellness | 0 Comments | August 22, 2022

There is nothing quite like the Louisiana heat. Temperatures are high and bodies are glistening with sweat. While sweating is not the most comfortable bodily function, it is actually very good for your health! Allow the experts at the Aspen Clinic to walk you through some of the health benefits of sweating, and take advantage of the scorching Louisiana heat right outside your front door!

Increased Circulation

Sweating increases circulation through our muscles, organs, and tissues. Made up of mainly fluid and salt, sweat is released by your body, primarily to cool it, after physical activity. Keeping active boosts your body’s production of good cholesterol and improves blood flow.

Detoxifies The Body

Functional medicine physician, Jeffery Morrison, MD explains “the primary detox organs are the liver and kidneys, but sometimes they’re not able to get rid of certain toxins because the load is too large. What doesn’t leave gets stored in the fat, so the body gets rid of it through a secondary system, which is sweat.”

Releases Excess Salt

Sweat is mostly comprised of water, salt (sodium), and other essential minerals known as electrolytes. When you sweat, you lose mostly water, but you also lose some salt and other minerals that are not needed in the body.

Increases Water Intake

Sweating forces you to drink more water! Since you lose so much water when you sweat, it can cause dehydration, making you thirsty. If the heat doesn’t have you reaching for a cold glass of water, you will want to when you start sweating.

Helps Fight Off Colds & Other Illnesses

Sweating is great for immune health. When you sweat, your body reacts much like it does when you have a fever. By raising your body temperature, you are helping your body kill pathogens.

Boosts Endorphins

Sweating releases endorphins in the brain that make people feel good. It has been shown that people who work out regularly and sweat on a daily basis feel more satisfied and happier once finishing the workout. Along with being labeled, the “feel good” endorphin, sweating can also ease pain!

Join The Aspen Clinic – We Have 9 Locations in Louisiana

If you are looking for more health and wellness tips, join us at the Aspen Clinic! The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass.

You can also visit our online store, we carry all the weight loss essentials including water bottles, vitamins / supplements, protein powders, and more!

Tips for Staying Healthy While Traveling

By The Aspen Clinic | The Aspen Clinic | 0 Comments | August 12, 2022

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Taking some time to travel and reward yourself with a vacation is vital to maintaining a happy life! Don’t stray away from traveling and taking the time you need to recharge just because of the fear of falling off track. Here are some tips to staying healthy while traveling from your friends at the Aspen Clinic of Louisiana!

Pack Healthy Snack Options

The Aspen Clinic recommends healthy snacks like berries and unsalted nuts, Chomp jerky sticks, apple slices with almond butter, raw veggies with Tessemae ranch, Thunderbird bars, and Siete chips with Wholly Guacamole. Keeping these snacks with you can help cure hunger before giving into temptation!

A Morning Walk

Starting your day on vacation with a morning walk will help set yourself up for success! Try setting a goal of 8,000 steps a day. This will not only give you something to work toward, but will also help promote movement throughout the day. Increasing physical activity such as your step count has the power to increase your lifespan by reducing the risk of developing chronic illnesses such as dementia, and certain cancers. In some cases, it helps improve health conditions such as type 2 diabetes. Get outside early and take in the new sights around you!

Hydrate

The more water you drink, the more weight you will lose! Keeping a water bottle with you at all times makes you a lot more likely to reach your daily water requirement! According to Everyday Health, Drinking water is important during weight loss because it provides hydration without unwanted calories, which seem to pile up quickly while traveling. Drinking non-caloric fluids like water before or with a meal can help a dieter feel full sooner. Keep a water bottle on you at all times!

Limit Alcohol Consumption

Not only does alcohol carry a ton of empty calories, it also can lead to what is known as alcoholic fatty liver when excessive amounts are consumed. This condition can damage your liver, affecting the way your body metabolizes and stores carbohydrates and fats. Changes in the way your body stores energy from food can make it very difficult to lose weight. We need all systems running at peak performance in order for the body to stay healthy!

Enjoy Your Vacation!

Nothing happens overnight. Don’t beat yourself up for relaxing or giving in to a few indulgences. Take some time to enjoy yourself and recharge!

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The Joy of Half a Cookie by Jean Kristeller, PhD

Anyone who’s tried to lose weight through sheer willpower knows how difficult, if not impossible, it can be. In this practical and paradigm-shifting book, Dr. Jean Kristeller presents a new alternative–a program for weight loss based on her successful Mindfulness-Based Eating Awareness Training Program. Instead of frustration, depravation, backsliding, guilt, and a lack of results, The Joy of Half a Cookie provides simple, proven ways to lose weight and keep it off, using what we now know about the power of the mind.

The Energy Paradox by Steven R. Gundry, MD

In The Energy Paradox, Dr. Gundry expands upon his previous discussions of gut, microbiome, and mitochondrial health, linking immune malfunction to the mental and physical symptoms of fatigue—including exhaustion, brain fog, depression, anxiety, and low metabolism.

As Dr. Gundry explains, feeling tired, moody, and zapped of energy is not normal, no matter your workload or age. Fatigue is an SOS flare from the body, one that is intended to alert us that something is wrong. In his clinical work, Dr. Gundry has found that his patients who complain of feeling sick and tired all the time almost always have something in common: the inflammation markers of a leaky gut.

Glucose Revolution by Jesse Inchauspe

Both entertaining, informative, and packed with the latest scientific data, this book presents a new way to think about better health. Glucose Revolution is chock-full of tips that can drastically and immediately improve your life, whatever your dietary preferences. Improve all areas of your health from your weight, sleep, cravings, mood, energy, skin, and even slow down aging, with easy-to-implement, science-based hacks to manage your blood sugar levels while still eating the foods you love.

The Hormone Cure by Sara Gottfried, MD

The New York Times bestselling guide to hormone balance helps women of all ages achieve increased energy, resilience, vitality, and sensuality through science-based natural therapies. All too often women are told that feeling moody, asexual, tapped out, dried up, stressed out, and sleep deprived is just a part of being female. Or they’re led to believe that the answer can be found only at the bottom of a bottle of prescription pills. Dr. Sara Gottfried, a Harvard-educated physician and nationally recognized, board-certified gynecologist, refuses to accept that being a woman means feeling overwhelmed or that popping pills is the new normal. In The Hormone Cure, she shares the unique hormone-balancing program that she has used to help thousands of women reclaim wellness, verve, and optimal health.

Food: What The Heck Should I Eat? By Mark Hyman, MD

In Food: What the Heck Should I Eat? — Dr. Hyman’s most comprehensive book yet — he takes a close look at every food group and explains what we’ve gotten wrong, revealing which foods nurture our health and which pose a threat. From grains to legumes, meat to dairy, fats to artificial sweeteners, and beyond, Dr. Hyman debunks misconceptions and breaks down the fascinating science in his signature accessible style.

He also explains food’s role as powerful medicine capable of reversing chronic disease and shows how our food system and policies impact the environment, the economy, social justice, and personal health, painting a holistic picture of growing, cooking, and eating food in ways that nourish our bodies and the earth while creating a healthy society. With myth-busting insights, easy-to-understand science, and delicious, wholesome recipes, Food: What the Heck Should I Eat? is a no-nonsense guide to achieving optimal weight and lifelong health.

Join The Aspen Clinic – We Have 9 Locations in Louisiana

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Looking for more wellness recommendations? The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass.

Best Multivitamin to Take During Your Weight Loss Journey

By The Aspen Clinic | Weight Loss Supplements | 0 Comments | June 30, 2022

Our multivitamin is specially formulated for weight loss patients! It provides a natural whole food source for vitamins and minerals. It also ensures that these nutrients can be digested and absorbed. Whole foods and whole food complexes are entire composites, not synthetic composites or fractions of vitamins.

Unfortunately, most commercially available vitamin supplements provide either synthetic vitamins that are not even complete sources of vitamins. So, if you pick up your vitamin bottle at the local health food store and it reads on the label “Vitamin C as Ascorbate” or “Ascorbic Acid,” you should realize that there is no such thing as an Ascorbic Acid plant or tree; these are not natural ingredients.

When your body is low on vitamins and minerals, your appetite fires up, prompting you to eat more to replenish the nutrients you are missing. While vitamins as a whole do not lead to weight loss, is it still important to take them to provide your body with nutrients that may be lacking from your diet that were once being consumed.

Join The Aspen Clinic – We Have 9 Locations in Louisiana

Looking for more weight loss support or supplement recommendations? Join us at the Aspen Clinic! The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass.
Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started!

National Nutrition Month: Tips From The Aspen Clinic

By The Aspen Clinic | Nutrition | 0 Comments | March 10, 2022

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A nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics, National Nutrition Month®, held annually in March, focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. The Aspen Clinic of Louisiana is here to provide some of our own tips to aid in your nutrition journey!

Sit Less, Move More

Moving your body is one of the most important things you can do to improve your health! Being active should never be a punishment on our bodies, get moving by doing an activity you enjoy! Physical activity improves overall health, lowers stress, builds strength, and boosts your mood.

Prioritize Sleep

Sleep is the key to being rewarded for healthy eating and exercise habits. You should be getting 7-9 hours of sleep every night. Did you know that people who sleep 8 hours are 30% less likely to gain weight?! Once you prioritize your sleep you’ll overall health will improve!

The Greener, The Better!

Every meal should include a serving of vegetables, especially green ones! Green, leafy vegetables are a great way to bring more vegetables into your diet. Enjoy raw broccoli as a snack or steam it to serve as a side with dinner.

Join The Aspen Clinic – We Have 9 Locations in Louisiana

Schedule Appointment

Looking for more nutritional support? Join us at the Aspen Clinic! The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass.

What Is A Liver Kidney Supplement?

By The Aspen Clinic | Weight Loss Supplements | 0 Comments | March 4, 2022

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Are you looking for a supplement that will detox your system to really kick off your weight loss journey? The Aspen Clinic has just the supplement for you – our Liver Kidney supplement! Keep reading to learn more about the benefits of adding a Liver Kidney supplement into your daily routine from The Aspen Clinic of Louisiana.

Why Use A Liver Kidney Supplement

“When all else fails, treat the liver.” Your liver is your best friend in terms of weight loss!

The liver and kidneys are the body’s filtration system. Much like the lint filter in your clothes dryer- they all need to be cleaned on a regular basis. The liver and kidneys work to rid the body of all the toxins as well as performing other functions, many of which are “vital” functions. The liver has over 600 functions that are crucial for the body to sustain itself. These organs can only function properly when they are kept clean and provided with certain nutrients.

Our lifestyle today is bombarded with poor diets, processed foods, carbonated beverages, alcohol, and tobacco in addition to environmental toxins and pollutants. The liver and kidneys are overloaded and stay under extreme pressure to keep the body working and disease-free. When the liver and kidneys are not nutritionally supported or adequately cleansed, the body begins to store toxins in the tissues. These toxins can produce an entirely new set of symptoms and problems including fatigue, headaches, insomnia, depression, poor digestion, allergies, and skin conditions. If this lifestyle persists over time, the toxins build up and may even lead to serious illnesses such as cancer, arthritis, Alzheimer’s, and many other autoimmune diseases.

Other important applications for this cleanse include those who have: chronic medication use, high cholesterol, alcohol use, cirrhosis, hepatitis, drug use, constipation, acne and other skin disorders. So remember, when you don’t know what to do or where to begin in supporting a healthy body, always start with cleaning out the liver!

Join The Aspen Clinic – We Have 9 Locations in Louisiana

Schedule Appointment

The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass.
Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started!

How to Get Back on Track after Mardi Gras

By The Aspen Clinic | Wellness | 0 Comments | February 22, 2022

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Mardi Gras tends to be the time of year that all New Year’s resolutions to make healthy choices get thrown out the window. After all, “Mardi Gras” quite literally translates to “Fat Tuesday” and is meant to be celebrated by feasting upon fatty foods before the lenten season begins.

Because this celebration is literally built around enjoying foods that aren’t very nutritious for the body, how can one make healthy choices at such a time? Have no fear, the Aspen Clinic is here to lend a hand with some tips on how to get yourself back on track after Mardi Gras!

Positive Attitude

Don’t feel bad about indulging during Mardi Gras. Positive thoughts are vital when it comes to getting yourself back on track, as they increase our motivation and energy levels, which will ultimately act as a catalyst for achieving our lifestyle goals!

Don’t Skip Breakfast

It’s a tale as old as time- breakfast is the most important meal of the day! Getting yourself back on track starts with getting back into beneficial habits. Starting the day off with a nutritious breakfast will help put you on track to make healthy choices for the rest of the day. People who eat breakfast tend to be more mindful of their diets, and have more energy!

Drink Water When You Wake Up

Water fires up your metabolism, keeps you hydrated, helps your body flush out those Mardi Gras toxins, gives your brain fuel, and may even help curb some lingering hunger cravings!

Make Lunch Your Biggest Meal

Not only will a big lunch suppress some hunger, it can also help decrease an afternoon slump! Don’t break your healthy stride just because you get a couple of cravings before dinner. Keep yourself on track with a substantial lunch.

Don’t Eat Too Close To Bedtime

Eating before bed can cause the body’s metabolism to slow. The body slows down its functions at night to prepare for sleep, but consuming foods, especially those high in carbs, can make it harder to digest and result in even more weight gain.

Move Everyday

It is no secret that exercise and weight loss go hand-in-hand, but it will even help put you back in the mindset of a healthy lifestyle! Moving around every day, even if only for 15 minutes, will be incredibly beneficial to getting yourself back on track!

Prioritize Sleep

Sleep is like nutrition for the brain, and after a few days with nutrition on the back burner, you’ll need it more than ever! Most people need between 7 and 9 hours each night, and according to WebMD, too little sleep triggers a cortisol spike. This stress hormone signals your body to conserve energy to fuel your waking hours. Translation: You’re more apt to hang on to fat. Your mind and your body will thank you for fueling them both with a good night of sleep, and will even reward you with some weight loss!

Detox with Liver Kidney Supplement

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