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5 Tips for a healthier you

The new year is fast approaching and people are setting their new year’s resolutions. Perhaps eating healthier is on your list? If so, check out these five cleansing tips to a healthier you in 2015.

Stop eating processed foods. Processed foods are usually loaded with added sugar or High Fructose Corn Syrup. Most highly processed foods are have artificial chemicals, including flavorants, texturants, colorants and preservatives.

1. Avoid added sugar

 The first step to reducing added sugars in your diet is finding them. Unfortunately, you can’t tell easily by looking at the nutrition facts panel of a food if it contains added sugars. The line for “sugars” includes both added and natural sugars. Naturally occurring sugars are found in milk (lactose) and fruit (fructose). Any product that contains milk (such as yogurt, milk or cream) or fruit (fresh, dried) contains some natural sugars.

Use these simple tips to reduce sugar in your diet:

  • Remove sugar (white and brown), syrup, honey and molasses from the table—out of sight, out of mind!
  • Cut back on the amount of sugar added to things you eat or drink regularly like cereal, pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half and wean down from there, or consider using an artificial sweetener.
  • Buy sugar-free or low-calorie beverages.
  • Buy fresh fruits or fruits canned in water or natural juice. Avoid fruit canned in syrup, especially heavy syrup.
  • Instead of adding sugar to cereal or oatmeal, add fresh fruit (try bananas, cherries or strawberries) or dried fruit (raisins, cranberries or apricots).
  • When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often you won’t notice the difference.
  • Instead of adding sugar in recipes, use extracts such as almond, vanilla, orange or lemon.
  • Enhance foods with spices instead of sugar; try ginger, allspice, cinnamon or nutmeg.
  • Substitute unsweetened applesauce for sugar in recipes (use equal amounts).

2. Stop eating processed foods

 Processed foods are usually loaded with added sugar or High Fructose Corn Syrup. Most highly processed foods are have artificial chemicals, including flavorants, texturants, colorants and preservatives. Many people can literally become addicted to processed junk foods. Junk foods can hijack the biochemistry of the brain, leading to downright addiction and cause them to lose control over their consumption. Processed foods are also often high in refined or “simple” carbohydrates that lead to rapid spikes in blood sugar and insulin levels that cause negative health effects. And, if you’re looking for something nutritious, processed food are extremely low in essential nutrients compared to whole, unprocessed foods.

3. Eat less meat

 Eating less meat is not only healthy for you but it’s good for the health of the planet. Livestock production is responsible for 18 percent of the Earth’s greenhouse gas emissions, which fuel climate change. Thirty percent of the globe’s ice-free land is devoted to livestock production, with 26 percent of all land on Earth devoted to animal grazing and 33 percent of arable land used for feed production. The resources going into animal feed could feed four billion people. Meat production is water-intensive as well. And industrial animal farming methods have speed up the degradation of the soil. In fact, it’s the factory-scale production of meat—ramped up to fuel an increasing taste for meat in developing nations trying to keep up with industrialized countries—that is most to blame for consuming these resources. Consider going vegetarian or if that’s to extreme, think about joining Meatless Monday, a global movement with a simple message: once a week, cut the meet.

4. Avoid junk food, which is disguised as health food

From processed breakfast cereals to vegetable oils to margarine to sports drinks, be careful not to eat unhealthy foods marketed as health foods. These foods are responsible for making people fatter and sicker than ever before. Salad dressings, for example, are loaded with unhealthy ingredients like sugar, vegetable oils and trans fats, along with a bunch of artificial chemicals. Keep in mind that truly healthy foods are those that don’t need an ingredient list.

5. Stay Hydrated

 You’ve probably heard the commonly recommended eight, 8-ounce glasses or half a gallon of water is what you should drink each day. Since researchers says that mild dehydration can have negative effects on both physical and mental performance, it’s a good idea to stay hydrated, especially when you are exercising or in the heat.

 

Stefanie Spear | December 26, 2014

Ecowatch.com

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Burick Center Staff MemberTracy Koval

Office Manager

Tracy joined the Burick Center for Health & Wellness in June of 2016 to help patients by managing various aspects of the office. Tracy brings more than three decades of medical office experience as the former office manager of a multi-specialty group and also works on a part-time basis as a Patient Service Rep at a local urgent care center.

Tracy’s favorite part of working in a medical practice is the opportunity to make a difference in someone’s life by helping them navigate through the maze of health care. She loves being part of the dynamic team at the Burick Center.

Tracy likes to spend time with her family. She has two sons, Mason, who is living and working in Philadelphia as a Sr. Analyst for a marketing firm, and Spencer, who works at Hershey Entertainment & Resorts.

Burick Center Staff MemberTom Baker

Strategy Officer

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Burick Center Staff MemberRena Geesaman

Patient Coordinator

Rena Geesaman is a Registered Medical Assistant who enjoys providing attentive and caring client service. She is very happy to be part of the Burick Center team where patient care is our number one focus.

Her goal is to do everything within her power to ensure every interaction leaves you feeling well cared for and perhaps even delighted.

Rena volunteers by serving as board treasurer for Carlisle Christian Academy. She also helps facilitate a program at River of God Church for single, pregnant girls which provides practical, emotional and spiritual support.

Outside of the office Rena enjoys hiking, traveling, tending to her flower beds, hosting meals on their back deck, enjoying time with dear friends, loving on her little dogs, and best of all spending time with family. Being fairly new grandparents, she and her husband Don are always happy to share pictures of their little grandson, Lucas. Feel free to ask! She considers herself amazingly blessed!

Burick Center Staff MemberDr. Peter Lu

Acupuncturist

Dr. Peter Lu trained and worked in New York City for 15 years and recently moved to central PA. He studied pre-med at Brooklyn College and attended medical school at SUNY Downstate in Brooklyn. Thereafter he worked in the inner city hospitals of New York City, and lastly had the honor of caring for people with his sister in Stamford, Connecticut.

Dr. Lu greatly appreciates open lines of communication as it pertains to questions you may have about your ailment and how acupuncture could help in the healing process. His intention to address your needs to the best of his ability.

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Burick Center Staff MemberLee Morand

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Lee has had the sincere pleasure of working in the Greater Harrisburg area for over 20 years. She relocated to Harrisburg in 1990 after completing her undergraduate degree in Nutrition Pre-Med at Cornell University. Lee received her first Master’s Degree from Shippensburg University. Her second Master’s Degree, as well as Doctorate, were both from Philadelphia College of Osteopathic Medicine.

She uses a Cognitive-Behavioral approach to guide her work with clients across the lifespan. She strongly believes research has shown that changing your thoughts does change your life. Her primary focus with clients is to reduce symptoms by assisting clients to achieve skills they can utilize in their professional, academic, and personal lives.

Burick Center Staff MemberHeather Motter

LMT, Massage Therapist and Back Desk Coordinator

Heather Motter joined the Burick Center team in 2018. A graduate of YTI Career Institute, Heather prides herself on using her highly developed skills to maintain the balance between mind and body. As a licensed massage therapist, she specializes in Medical Massage, Lymphatic Drainage, Trigger Point Therapy, and Oncology Massage.

Heather has a vast amount of experience working with a variety of patients. From a simple relaxation massage to a patient dealing with chronic pain, Heather is able to facilitate treatments uniquely designed for each patient’s individual needs.

Heather insists that massage is not just a relaxation luxury. Instead, her philosophy is that massage helps lead to a healthier, happier lifestyle. She encourages everyone to take the time to meet with her to develop a care plan to enhance their overall wellness.

Heather is a resident of Carlisle, where she resides with her fiancé, two sons, and four dogs. When she’s not at work, she can be found outside working on her back yard oasis, or volunteering at Speranza Animal Rescue.

Burick Center Staff MemberFelicia Miller

Nutritionist

Felicia Miller is a Registered Dietitian and Licensed Dietitian Nutritionist who provides nutritional counseling and education to patients of the Burick Center for Health & Wellness.

She takes the science of nutrition with her extensive knowledge of food and coaching skills to create an easy-to-follow actionable plan for her clients to follow.

Recognizing that there are multiple components to creating a successful wellness plan, she looks at the whole person – their concerns, lifestyle, personality, family, and career. Listening to her patients allows for Felicia to find the root cause of their issue and not simply the symptoms.

“Being healthy goes beyond diet, food is just one of the pillars of a happy, healthy person.” Felicia goes beyond the traditional diet education- she coaches and supports her patients as they learn how to make changes in their day-to-day life.

“I’m passionate about whole foods and healthy living I strive to inspire you to make positive food and lifestyle changes – at any age.”

Burick Center Staff MemberAshley Weibley

Registered Nurse

Ashley is a nurse at Burick Center for Health & Wellness. Her nursing philosophy is one of holistic care. She is a patient advocate committed to clear communication, education and applying critical thinking and decision-making skills to help patients achieve better outcomes. She enjoys providing the highest quality nursing care in a respectful, healing environment. She has a personal commitment to life-long learning through formal education and hands-on experience. She appreciates that compassion along with innovative care is what the Burick Center for Health & Wellness is all about.

Ashley has an Associate’s Degree from Harrisburg Area Community College and a Bachelors Degree from Penn State University.

She is married and has twin boys, She enjoys spending time with her friends, family and pets. She has owned and shown Quarter Horses all of her life and continues to compete in her spare time.