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Nutrition Group Coaching every Wednesday!

Nutrition group coaching sessions with Ruben, a Registered Dietitian, provide an interactive approach to learning how to eat in a healthy and non-restrictive manner. These sessions are designed to help members decrease inflammatory foods in their diets that could be impeding their health progress. During each session, Ruben opens the floor for questions and allows members to share their struggles, ideas, and progress. Every meeting is tailored to the needs of the group so that everyone can get the most out of it. If you're looking for a new way to improve your overall health through nutrition education, then Nutrition Group coaching sessions might be just what you need!

 

For those striving to improve their metabolic health, reduce inflammation, manage symptoms, ward off metabolic and immune issues, or just nurture better wellbeing overall, our group coaching provides members with an invaluable toolkit! During these interactive visits, members are taught how to eat in a healthy...

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Culinary Medicine: Kitchen Behavior Training

Where Food Meets Medicine!

Come learn with Ruben Lespron, Registered Dietician, and Lifestyle Chef Franklin as they demonstrate how food can be both healing and delicious. In this virtual group space, accompanied by Dr. Cheng Ruan, you will have the opportunity to explore ways to expand the variety in your diet, the basic fundamentals of nutrition, and specific tips and tricks for making nutritious cooking sustainable.

 

Chef Franklin has a tremendous amount of experience with creating delicious flavor combos that will satisfy cravings without wrecking your health goals. He shares a plethora of knowledge and his very own cooking secrets to make nutritious living realistic and delicious. Recipes will also be shared weekly! We guarantee they will not disappoint or bore you or your family!

 

Whether you are just getting started in your health journey and would like to know the basic fundamentals of healthy eating, or are an expert in a rut, feeling stumped about what to cook...

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Work with Ruben Lespron, Registered Dietitian

Ruben Lespron, Registered Dietitian Nutritionist, is passionate about the services he provides at TCLM, as he has experienced firsthand the important role that nutrition plays in maintaining health, wellness, and daily performance. He empowers patients to take ownership of their health journey and realize that proper nutrition gives the body the fuel and resources it needs in order optimally function at its best!

 

Ruben inspires, equips, and empowers patients to set realistic goals, tackle obstacles that are sabotaging their progress toward health, and maintain positive eating habits to support their unique, long-term goals. He engages in meaningful discussions about the mental blocks around nutrition, assists patients in establishing healthy behavior changes around their diet, and provides them with the knowledge, tools, and accountability needed.

 

If you are looking for nutrition education with a personalized approach, motivation for behavioral change and...

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How is your Relationship with Sugar?

We live in a society that has made a diet rich in sugars, added sugars, and processed foods the new norm. However, as with many other things, normal does not mean healthy. If you have ever struggled with cravings, you know just how hard it is to stop eating sugar and carbs once you start. Studies have revealed that sugar is highly addictive, for several reasons. It causes the hormones, leptin and ghrelin, which control hunger cues to become dysregulated, leading to more hunger for quick energy. It also feeds pathogenic bacteria in the gut, which send signals to the brain to encourage that they be fed more of their sustenance. Sugar also causes drastic shifts in neurotransmitters including dopamine, making it 8 times more addicting than cocaine. According to research, sugar also has similar impacts on the brain as opioid drugs. This is why many feel that they are a slave to sugar once it makes its way into their diet. So what are we to do if we are already at that point? 

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Are Fats Truly the Enemy?

Healthy fats are essential for maintaining good health and promoting optimal functioning of the body. However, the types and quantity of oils and fats that should make our way into our diet has become quite a controversial topic. Some have been told to avoid all fats in order to reduce cholesterol levels, while others swear by a high-fat, ketogenic diet in order to maintain their health. In order to determine how to make use of fats in our diet, we must understand which fats to avoid and why.

 

The majority of the oils we find in packaged or processed foods are inflammatory oils that are guaranteed to contribute to metabolic issues when consumed often. These include canola, safflower, peanut, corn, soybean, sunflower, cottonseed, and palm oil. Vegetable oils and those mentioned will oxidize when heated, causing inflammation to the body. They also contain trans fats and increase triglycerides in the body, which is linked to cardiovascular disease, obesity, and metabolic...

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Health Transformations Program- Diabetes Management

Managing Diabetes is an extremely challenging journey for many, as often people do not know where to start, or where to find trustworthy educational resources and tools to manage blood sugars and their diet. It may also be an extremely lonely process of healing for many, especially when attempting to make lifestyle changes rather than relying solely on medications. There are too many diets to weed through and so much information on the internet can lead to feelings of hopelessness.

 

This is where health coaching can be a huge support, especially in the realm of group support. We have a community-driven program designed by doctors and coaches who passionately guide members toward health and resiliency through education, compassionate guidance, empathy, and ongoing accountability within a safe and supportive virtual space.  Data has shown that group visit attendance as well as one on one coaching corresponds with improved a1c, (the most important value used to measure...

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Why You Should Eat a Rainbow a Day

Phytonutrients are compounds found in colorful foods that play an important role in our health and well-being. These phytonutrients, which help protect us from a variety of diseases and illnesses, including everything from cancers to heart disease, is why we encourage people to eat a "rainbow a day" of real, whole foods vs. processed foods that are pigmented with various chemicals and dyes.

 

To get the full benefit of phytonutrients, it is essential to eat a wide range of colorful plant-based foods. This ensures that you are consuming a phytonutrient spectrum that includes all the different phytonutrients, such as carotenoids, flavonoids, and polyphenols. By doing so, you give your body access to the wide range of health benefits of these phytonutrients. Additionally, eating a wide variety of plant-based foods increases prebiotic and probiotic-rich fiber in the diet, which is so necessary for the health of our gut. Studies have shown that the more variety in the diet, the...

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Breakfast ideas for Busy Mornings!

Looking for easy breakfast options that are both nutritious and delicious? Look no further than this handy post, featuring some of our favorite on-the-go breakfast ideas.

 

Whether you're short on time in the mornings or just looking for a quick and healthy way to fuel up before work or school, these tasty options have you covered. Rather than stopping for a donut or fast food on the way to work, you may want to try to prepare these breakfasts in advance or the night before to save you some time! This way, you can start your day off right with increased energy and motivation, rather than with the heavy feeling of a carb coma, bloating, and brain fog. Let's dive right in to some of our favorite breakfast ideas!

 

During the cold winter months, you can never go wrong with a warm, comforting bowl of hearty oatmeal. The key when having oats in the morning, is to always include healthy fats and protein in order to off set the sugar spike from the complex carbs in the oats, and...

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What Should I Cook for Dinner?!

Most people who are serious about weight loss, and improving their metabolic and cardiovascular health will eventually try following a specific diet with the intention of improving their health. However, as soon as they begin their quest to discover the "best diet," they are left even more confused. If you google search a diet for weight loss, you will find so much conflicting advice. Some will push a vegan diet, claiming that animal products will cause obesity and cholesterol issues. Others will inform you that all carbohydrates are the enemy, and you should definitely try a high-fat ketogenic approach. And then there are those who eat whatever they wish and swear by intermittent fasting. The list of fad diets and trends seems never-ending - Atkins, carnivore, pescetarian, Whole30, Paleo, vegetarian. People often feel more confused about food than any other health-related topic because of all of the conflicting guidance. Where do we even start? And how do we reach our health goals...

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