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Almost 108 million Americans were overweight or obese in 1999. Now, obesity continues to be a serious problem and has reached epidemic levels since the beginning of the pandemic in 2020. 

Here are some diseases that increase in risk in those who are overweight or obese:  

1. Heart Disease
2. Stroke 
3. Diabetes
4. Cancer
5. Arthritis
6. Hypertension

Losing weight helps to prevent and control these diseases, but that’s often easier said than done. 

The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, packaged and processed “diet” foods and “diet” pills do not work. If they do, the results are just temporary. 

It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.  

Tips on how you can lose weight the healthy way:

1. Do not starve yourself. 

The key to a healthier way of losing weight is: Do not diet. 

You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday. 

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips). 

2. Start your day right. 

Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism. 

Your food intake after you wake up will be used to burn fat all day long.

3. Eat small, healthy meals frequently. 

Five  small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent overeating. This will also increase your metabolism and make calories burn faster. 

4. Decide on how much weight you want to lose. 

Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life. 

Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.  

5. Drink lots of water. 

Your body needs sufficient water  to burn fat and keep your cells hydrated and healthy. 

6. Avoid too much sugar. 

Plan your meals around lots of fruits and vegetables and lean  meat and protein rich-foods. Limit or temporarily avoid high carbohydrate foods such as bread, pasta, and rice. Sweets, sodas and pastries should be once-in-a-while indulgences only.

7. Watch your fat intake. 

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level. 

There is such a thing as healthy fats. Tuna, salmon and mackerel have omega-3 fats which are good for the heart. Also, cook mainly with olive oil or olive oil sprays and limit using butter and vegetable oils. 

8. Exercise. 

Leave your car if  you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or  skate. Use these activities and other home chores if you are not up to going to the gym or taking exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities. 

Be realistic!

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself and get moving.  

Go slow. If you have already lost 5 or 6 pounds, give yourself a break from focusing on weight alone then try to lose the next 5 pounds. 

Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result in a new, healthier you.

Need a little accountability with a focused 12-week plan?  Check out our wellness and weight loss programs that can get you to your goals and have you feeling and looking great in no time.

Summer is right around the corner, and in most locations in North America, it may feel like we have already hit those hot and humid temperatures. With the hotter temperatures rising, hydration is likely on the forefront of your mind, and if not, it should be.

Am I dehydrated?

First, how do you know if you are dehydrated?  You may be dehydrated if two or more of the following markers are present:

• Dark color urine
• Urinating less than 4 times a day
• Leg cramps 
• Feeling thirsty 
• Dry mouth and/ lips
• Feeling dizzy or lightheaded 

How much fluids do I need?

Adequate hydration is extremely crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, memory, and mood. Ideally, most people should drink 6 to 8, 8-ounce glasses of water each day or ½ their body weight (pounds) in ounces a day. For instance, a healthy person who weighs 120 pounds would likely benefit from drinking about 60 ounces of fluids a day. That’s a reasonable goal. However, different people need different amounts of water to stay hydrated. For individuals with certain chronic conditions, fewer than 6-8, 8-ounce glasses of water may be necessary. This can be determined by discussing your individual recommended intake with your health care provider and pharmacist. 

What types of fluids are best to stay hydrated? 

Ideally, water is recommended, but there are some other fluids that can quench your thirst and prove to be beneficial to your health. 

• Herbal Tea– Herbal teas are a great option to increase your fluid intake while also providing your body with additional medicinal uses. Try our teas we carry at Avant Pharmacy & Wellness or pick up a box of tea bags on your next grocery run.  
• Fresh fruit and fresh squeezed fruit juices– Melons, strawberries, peaches, and pineapples are packed with water and a great way to refresh. Also, fresh squeeze juices are a great alternative to purchasing sugary fruit juices that are premade. Added and artificial sugars can lead to more dehydration.
• Infused water- Not a fan of plain water? Try infusing your water with fresh fruit and herbs. Try strawberry and mint, lime and basil, or lemon and lime infusions for some tasty, no sugar, drinks that will definitely have you feeling refreshed and recharged throughout the day. 
• Pre or post training recovery drinks- Low sugar recovery mixes and drinks are a great way to quickly feel hydrated after exercise, excessive sweating, or long sun exposure. Avant Pharmacy and Wellness carries some great options including Liquid I.V.®, Biolyte®, Evolve Energy powder, or LMNT Hydration. All of these options can be found on our website or in our store. 
• Intravenous (IV) Hydration- During times of excessive or frequent dehydration, intravenous (IV) hydration can be a safe and fast way to provide your body with the nutrition it needs. IV Hydration can provide your body with additional benefits beyond hydration including improved wellness, decrease recovery time, improve and boost immunity, and improve energy levels. Keep a look out for our IV hydration services coming soon!

Limit or avoid highly caffeinated drinks such as coffee and soda. Stay away from sugary drinks by checking the carbohydrate and sugar contents on the label. Be careful… many “no sugar” or “low sugar” drinks contain artificial sweeteners that may worsen dehydration and cause a host of other problems down the road. 

Check out our online shop or come by our Monroe Rd. location and we can help answer any questions you may have and help you pick out the right products for you. 

There are many different vitamins and supplements that our bodies use everyday. The body needs vitamins in order to properly function, help in boost your immune system, promote health, and even provide our body with energy it needs. One vitamin in particular is often overlooked: Vitamin D. Vitamin D, also known as calciferol, is what’s considered a fat-soluble vitamin (meaning that it is dissolved by fat and then stored in the body). There are two types of vitamin D, 2 and 3. Vitamin D2, also known as ergocalciferol, comes from plant sources. Vitamin D3, also known as cholecalciferol, comes from animal sources. 

Effect on Your Body

We may have all heard that calcium is needed for healthy bones, but without vitamin D, our body isn’t able to properly absorb calcium like it should. It also aids in absorption of other minerals like magnesium and phosphorus. Vitamin D helps our body by: 

• Reducing cancer cell growth 
• Reducing inflammation
• Aiding in our immune system function 
• Enhances the secretion and action of insulin
• Improving overall mood 
• Improve energy 

How Much Do I Need?

For both men and women, the recommended daily intake is 600 IU. For older adults (70 years and up), the recommended daily intake is 800 IU. To ensure you are getting the adequate amount of vitamin D, a lab test (bloodwork) may be ordered. Many lab ranges will suggest that vitamin D levels greater than 30 ng/mL are sufficient, but for best overall function and health, optimal levels are recommended to be in the blood range from 50-80 ng/mL. Before taking vitamin D supplements over the recommended daily amount, lab test can better help your pharmacist determine what’s best for you individually. Too little vitamin D, or vitamin D deficiency, can potentially lead to osteoporosis or bone fractures, poor immune health, fatigue, and even mood disorders. Studies show that approximately 42% of Americans are considered to be vitamin D deficient. This deficiency can come from shying away from sunlight at optimal times, not having enough skin exposed (with sunscreen) to absorb sun’s nutrients, or even strict diets that eliminate vitamin D sources altogether. This can be avoided by maintaining a healthy diet, taking supplements with vitamin D, and having adequate sun exposure (20-30 minutes, everyday). Vitamin D can be incorporated into our diets with: 

• Fatty fish, like salmon or tuna
• Liver
• Mushrooms 
• Egg yolks
• Milk 
• Fortified cereals (limit or avoid cereals with too many sugars)

Reading food labels can help in ensuring that you are receiving the right amounts of vitamin D with each serving. If you are vegetarian or vegan, it can be more challenging to incorporate vitamin D into your diet, therefore, you may need to add supplemental vitamin D drops to your foods or drinks. Milk replacements, such as almond milk, can be a healthy alternative to ensure vitamin D consumption. Before beginning a vitamin D supplement, be sure to consult with one of our pharmacists, to ensure you are taking the right dose. At Avant Pharmacy & Wellness we offer lab work without the hassle of scheduling an office visit. Come speak with our wellness staff and we can get you set up!