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CareXpress Urgent Care: Heart Healthy Foods pt. 2

CareXpress Urgent Care: More tips to keep your heart healthy

CareXpress Urgent Care is back with Part 2 of our talk about foods and habits your can start to improve and maintain the health of your heart and whole body!

Low-Fat Protein: Poultry, lean meat, fish, low-fat dairy products, and eggs are all great sources of protein. Be careful to choose the low fat options like skim milk over whole milk. Skinless chicken is preferred to fried patties. Fish are another great source of protein. Fish can also help lower triglycerides and have Omega-3 fatty acid to help support brain health. Legumes (beans, lentils, and peas) are also another option for lean protein. Replacing animal protein with vegetable protein is a great way to keep your cholesterol in check. High fat protein, like beef, will raise your cholesterol, leading to heart problem later in life.

Reduce the Sodium in your diet: Eating lots of sodium can contribute to high blood pressure and will put you at risk for cardiovascular disease. You should have no more than 2,300 Mg of sodium a day in your diet. You can reduce the amount by replacing salt with herbs and spices. Keeping table salt off your table can also reduce the temptation to put it on your meals. Keep away from condensed soups and frozen dinners as they’re loaded with sodium. Beware food that claim lower sodium because they use sea salt. Sea salt is no different from regular salt.

Indulge every once in awhile: Keeping your heart in healthy shape doesn’t mean you have to give up other foods forever. Eating a candy bar or indulging in a particularly unhealthy meal is fine. As long as you keep to a heart healthy diet most of the time it will balance out over time.

Feeling sick? Come visit one of CareXpress Urgent Care’s many locations!

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CareXpress Urgent Care: Heart Healthy foods

CareXpress Urgent Care: Foods great for your heart

Looking to take care of your heart? Maybe you had a scare recently and are heeding a wake-up call. Maybe your family has a history of heart problems. Whatever the reasons, CareXpress Urgent Care is here to talk about what foods are best for a healthy, happy heart!

Portion Size: First off, how much you eat can often be just as important as what you eat. Controlling your portion sizes can go a long way in managing your heart and overall health. Avoid eating until your “stuffed” and going for seconds. Using smaller plates can also help control your portion sizes. Eat low-calorie snacks like fruits and vegetables over high sodium, processed snacks and fast food.

More Fresh Fruits and Veggies: Fruits and veggies are a great way to fill your stomach without loading up on calories and sodium. Keep veggies washed and prepared in your fridge for a snack. Prepare meals that use veggies and fruits as the main ingredient like stir-fry or salads. Avoid canned fruits loaded with high sugar syrup and vegetables that are in a heavy, creamy sauce or that have been breaded. These are loaded with fats and sugar and won’t help at all.

Whole Grains: Fiber is the main reason whole grains are good. They also have other nutrients that help regulate heart health and blood pressure. Oatmeal is a great one and perfect for breakfast. Whole grain breads, not made from flour, are also great. Whole grain such as brown rice or barley are also great options. Doughnuts, cornbread, muffins, and other breads made from flour you’ll want to avoid.

These are only a couple of ways you can promote general and heart health! Check back next week for more! Sick? Come visit one of CareXpress Urgent Care’s many convenient  locations!

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CareXpress Urgent Care: The Best workouts for losing weight

CareXpress Urgent Care: Best Workouts to help you lose weight

CareXpress Urgent care is here with one more blog to help you stick to that new year’s resolution to lose weight. Diet is the most important aspect to losing weight, but exercise is also key to losing weight and maintaining a healthy body. But which exercises will help you lose weight in the fastest way possible? Now, it should be noted that ANY exercise is good for weight loss. But if your curious about which ones promote weight loss the best, read on.

Interval Training: The type of exercise most experts recommend to lose weight is interval training. What’s Interval Training? Interval Training refers any kind of exercise where your heart rate spikes and then comes back down again. Generally, this means working out hard for a set amount of time and then resting letting your heart rate come down before ramping back up.

Weight Training: If Interval Training doesn’t sound like a good fit, the next best thing is weight training. Weight Training is any exercise that includes, well, weights. Either your own body weight or with weights. Weight training builds muscle and burns fat. This type of training has the added benefit of increasing your resting metabolic rate. Meaning you’ll burn more calories as you rest than if you practiced other types of exercise.

Running: The easiest one to get into, the cheapest one to start, running is an exercise you can start today. Any running will help you lose weight when it’s coupled with a proper diet. But if you really want to crank up the weight loss, you need to find a hill. Running up a hill will work the glutes and legs. Two of the largest muscle groups in your body.

If you need an Urgent Care, come visit one of CareXpress Urgent Care’s many locations.

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CareXpress Urgent Care: How much weight should you lose in a week?

CareXpress Urgent Care: How much is too much weight to lose in one week?

We all want to lose weight fast, no one like to feel out of shape. But have you ever considered how much weight is too much weight to lose in one week? How much weight can you lose in one week without causing damage to your health? Well, the answer isn’t really how much weight you lose but how you lose it. Let CareXpress Urgent care explain.

There are many factors that go into how much weight you should lose in a week. This biggest one is your current weight. Heavier people will lose more weight more quickly. This is because much of the weight is water weight and burns off relatively quickly, compared to people who are already relatively thin. However, if your sticking to a weight loss plan that revolved around eating less and moving more most shouldn’t be losing more than 3 pounds a week. If your not sure what you’re doing is a healthy way to lose weight, talk to your doctor or a dietician about your weight loss methods and work with them to come up with a plan that will allow you to lose weight in a healthy way.

Ultimately though, because everyone’s body is so different, there’s no hard and fast rule for how much weight you should lose a week. If your eating right, exercising regularly, limiting stress and you find yourself losing more than 3 pounds a week it doesn’t necessarily mean your losing that weight in an unhealthy way. If your losing 10 pounds a week by eating nothing but olives covered in chili powder however, well a doctor probably doesn’t need to tell you that that’s not a healthy diet.

If your in need of an Urgent Care, visit one of CareXpress Urgent Care’s many locations today!

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CareXpress Urgent Care: Tips to lose weight in 2018 Pt. 2

CareXpress Urgent Care has some more weight loss tips

Last week CareXpress Urgent Care talked about a couple of ways you can jumpstart your new year’s resolution to lose weight. Here are a few more.

Don’t Skip Meals: It can be tempting to skip meals when trying to lose weight, after all, losing weight means eating less right? Well, skipping meals can actually make it harder to lose weight. When you don’t eat regularly, 3 meals a day plus snacks, your body lowers your metabolism. A lower metabolism means your burning fewer calories. Which often cancels out the calories you save by not eating! Plus, no one likes going hungry! Remember, losing weight is about making small changes that you can maintain. Don’t cause yourself more stress than you need to.

Be Consistent: The best advice to losing weight it to be consistent. Maintaining a healthy weight is all about making healthy lifestyle changes and sticking to them. Again, the reason fad diets don’t work is because they’re not designed to last. Many are designed to get you to lose weight fast, not keep it off. Make changes you can stick to and stick to them!

Find Support: Sometimes we get by with a little help from our friends! If you find your willpower starting to wane, it’s ok to seek the aid of a friend or loved one. Letting someone hold you accountable for your weight goals can also help when your willpower begins to fade. Working with a dietician or personal trainer can also help if you start having trouble maintaining or losing weight. There’s no shame in accepting help when trying to reach your goals, the people close to you want to help you stay healthy as well!

If your in need on an Urgent Care, visit one of CareXpress Urgent Care’s many locations!

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CareXpress Urgent Care: Tips to lose weight in 2018

Stick to your new year’s resolutions with CareXpress Urgent Care

The new year means a fresh start. A change. A big change many make this time of year is that decision to lose weight. Many of us start off strong: we get a gym membership, we start eating better or we start following the latest fad diet. Then, a few months later something happens. We have to stay late at work and so we can’t make it to the gym. We forget to bring lunch get some fast food. And then we skip another gym date, get fast food one more time and on it goes until we fall back into old habits. It’s a frustrating cycle but it’s vital to your long term health to break it. And CareXpress Urgent care has some tips to help you do that in 2018!

Skip the Fad: We’ve all picked up a magazine and read about the greatest new fad diet that’ll drop 20 pounds in 2 weeks. It’s certainly possible to drop that much weight in 2 weeks and to do it with few health risks. The problem is many of these diets aren’t sustainable. When you stop them, often times the weight creeps back on as fast as it fell off. The most effective way to lose weight and keep it off is to consume fewer calories and exercise more.

Set Milestones: Setting a main goal is important to weight loss. But that main goal can seem daunting, especially if it’s something like lose 100 pounds. To make it more manageable, set smaller “milestone” goals that lead up to your main goal. Your main goal could be to lose 100 pounds but a milestone goal would be to take a 15-20 minute walk around the block 3 times a week. Something that can be easily accomplished after work or during classes.  When you accomplish one milestone, set another one that’s slightly harder and keep at it! Instead of a 15 minute walk make it a 30 minute walk or a 15 minute jog!

These are only a couple of tips, come back next week for more! And if you need an Urgent care, visit one of CareXpress Urgent care’s many locations!