Category Archives: Psychology

Weaning Off Sugar Post – Holidays

By Nicole Avena, PhD

Bouncing back from the holidays and into a healthy eating and exercise routine is always easier said than done. What’s also easier is falling back into old habits, especially around the holidays.

On the bright side, getting back on track doesn’t have to be difficult. However, you may feel discouraged if you try to go back to your usual routine all at once. Instead, it’s better to wean yourself off the sugar and ease yourself back into an exercise routine.

Getting back in shape

Even for someone who is in shape, taking just a week off of exercise can decrease your fitness. Thus, jumping right back into your usual routine can feel difficult or be tough on your body, potentially causing injury or a lot of soreness at the very least. Remember that getting back in shape won’t happen in just one day.

Instead of hitting the treadmill and running until you can’t anymore, or struggling to lift heavy weights, take it slow! For example, take a few extra minutes to warm up–stretch, walk on the treadmill, or do a light jog. If weights are more your thing, start with something lighter than you’re used to, and do extra reps rather than bumping up the weight.

Some other post-holiday sweat session examples include: a home workout, a gentle yoga class, keep it short (30 minutes or less), and walk as much as possible (around the neighborhood, at work, in town, etc).

Saying No to Sugar

Good news: you don’t have to quit sugar cold turkey! In fact, cutting out sugar all together might make you more likely to indulge in unhealthy eating habits, such as bingeing. Instead, you want to wean off sugar for the best results. Here’s what you should do:

  1. Find out what is triggering you to eat sugar. Is it an afternoon slump? Are candies and cookies lying around your house? Once you recognize these triggers, you’ll already be able to make better decisions and ask yourself, “do I really need this?”
  2. Manage your portion sizes. Instead of depriving yourself of sugar, limit your portion sizes. One tip is to portion out your treats ahead of time if you can, by separating amounts in Tupperware or plastic baggies.
  3. Out of sight, out of mind. Instead of leaving holiday treats around the house or out in the open, put things away in drawers or in the fridge. Sometimes we don’t have cravings for a treat until we physically see it, but if it’s put away, then you won’t be tempted to reach for it.
  4. Make healthy snacks available. This step is extremely important. Typically we grab sugary treats because they are easy and readily available! Buy pre-cut veggies and fruits with healthy dips like hummus or guacamole to store front and center in your fridge. Leave fresh fruit on the counter so it’s the first thing you see when you enter the kitchen.
  5. Make sure you are getting a balanced diet, and use a supplement. Your food choices  may not have been the healthiest the past few weeks, which means you may be lacking in some essential nutrients. Even when we are trying our best to eat healthy, we can’t always eat in the proportions that we need to get the correct amount of vitamins and minerals that we need to feel out best, so taking a supplement is key. Opt for a supplement that is complete, like vitafusion’s Women’s or Men’s Multivitamin. These come in gummy form, so they also can help satisfy your candy fix (in a healthy way)! 

Sugary Swaps

Finding yummy alternatives to your favorite treats will be a huge help when it comes to kicking sugar to the curb. Here are some ideas to start implementing when thinking of reaching for one of your holiday favorites:

Candy canes → Peppermint tea

Chocolate or fudge → 1 – 2 oz of dark chocolate, preferably 70% cacao or higher

Cookies → Chopped apple with cinnamon and raisins

Candies → Grapes (fresh or frozen)

Hot chocolate → Make your own with 1 cup hot water, 1 tbsp cacao, ¼ tsp vanilla

      extract, and 2 tsp maple syrup

Alcohol → Fruity, herbal tea or seltzer with lime

Dr. Nicole Avena is Assistant Professor of Neuroscience at Mount Sinai School of Medicine and Visiting Professor of Health Psychology at Princeton University. She is a research neuroscientist and expert in the fields of nutrition, diet and addiction, with a special focus on nutrition during early life and pregnancy. Her research achievements have been honored by awards from several groups including the New York Academy of Sciences, the American Psychological Association, and the National Institute on Drug Abuse. Dr. Avena has written several books, including Why Diets Fail, What to Eat When You’re Pregnant and What to Feed Your Baby and Toddler. She regularly appears as a science expert on the Dr. Oz Show, Good Day NY, and The Doctors, as well as many other news programs. Her work has been featured in Bloomberg Business Week, Time Magazine for Kids, The New York Times, Shape, Men’s Health, Details, and many other periodicals. Dr. Avena is a member of the Penguin Random House Speakers Bureau. She has the #2 most watched TED-ED Health talk, How Sugar Affects Your Brain.

Dr. Avena blogs for Psychology Today. You can also follow her on Twitter or Facebook and Instagram, and at

Get your ZZZ!

Vicks does it again!  ZzzQuil™ PURE Zzzs™ Melatonin Gummies are a hit!  Want to slip into a sleep, in a calm and soothing manner with Chamomile &  Lavender essential oils? Just give a dab in a few key places and off you go to meet the fairies in your dreams.
Accompanied with some tasty ZzzQuil Pure Zzzs Melatonin + Chamomile & Lavender gummies, no grogginess and drug free supplements.



Anxiocalm boasts pure and natural ingredients and seems to be a great alternative for anti-anxiety medication for those that suffer from a mild case of the worries.  Once taken, the calming effect seemed to take action in no time at all and the effects of this fast-acting formula compare to the relief of chamomile and melatonin.  Taking Anxiocalm at night was especially helpful to feel a sense of well-being and relaxation while studying, assisted in late nights on deadline and helped with nervousness and difficulty falling and staying asleep.

EnergyDot Antenna!

We all know that cell phones and computers give off radiation, which can be dangerous; because of the exposure; but, what if there is a device that reduces “hot ear”?

Not only that, but also a device that increases your energy, reduces stress levels and enhances the quality of your sleep!

Well, you are in luck! There is an amazing device called Energydots! They are harmonizers, which mean they work by re-turning the emissions from devices. These dots are a very small circle that can be stuck to any non-porous surface. This device emits electromagnetic frequencies (EMF’s). You feel less drained after using your technology device.

While using Enerydots, I feel the energy in my house is a lot smoother and I sleep better. This is a must buy product that will benefit your daily living while using technology…and we’re sure you do!

Reviewed by Joey Argenziano

Slim Up, Slim Down!

How powering up with the right foods slim you down for that perfect bikini body:
It’s a common misperception that you have to eat less to lose weight.  In fact, eating fewer meals lowers your metabolism and makes it hard to get those last few pounds off viagra generika kaufen.
To rev up your metabolism and burn fat, it’s best to eat 5-6 meals a day consisting of 20-25 grams of lean protein, 20-25 grams of simple carbs such as those found in non-root vegetables such as asparagus, brussel sprouts, kale, spinach, zucchini, cabbage, broccoli, cauliflower, watercress, eggplant, and lettuce.  Good fats like olive oil, coconut oil are calorie-dense and should be used sparingly.  ~Dr. Mylaine Riobe, Author of The Tao of Integrative Medicine and The Answer to Cancer

Led Her Wean!

The Parent’s Guide to Baby-Led Weaning includes all the knowledge every parent should know about the importance of feeding their baby real food that is rich in nutrients and will ultimately help develop a healthy relationship with food from a young age.  This book is easy to read and includes a variety of delicious recipes that you can make at home. It’s the perfect read for someone that is looking to transition and would love to know more in-depth information about the benefits of real food and how to prevent the actual risks that many parents worry about when starting to feed their baby real food. There are tons of great topics, strategies, and advice for every parent.

Reviewed by: Sara Arbelaez

Venom Good!

There is a new over-the-counter analgesic product called Venodol that will make your life and aches better. This awesome product is a topical roll-on cream created to supply long-lasting relief from chronic pain related (inflammation including joint pain, tendinitis, arthritis and body aches). After using Venodol, you’ll feel like new.

Venodol is very easy to use, is non-addictive and is scent free. Also, the product does not use other non-steroidal anti-inflammatory drugs, such as aspirin, naproxen sodium or ibuprofen, and does not have acetaminophen.

When we heard that the active component in Venodol is cobra venom, we immediately thought of the fierce venom devouring pain! Cobra venom contains many small proteins that apply analgesic and immune-modulating activity. Even though it is thought that these proteins control the immune system to control the body’s response to injury.

Apply affected areas 3 to 4 times every day, relief from chronic pain should be accomplished within two weeks. Venodol gets the job done.

Visit for more information.

Reviewed by Joey Argenziano

A Mother’s DHA!

Mom see baby.  Baby see mom.  Fish oils and Vitamin E seem to be the key in Mother’s DHA.  A supplement that works on brain and vision health support, before, during and after pregnancy.

Now that’s Omega good!

  • Supports healthy brain function, memory, and mood*
  • Promotes healthy brain development and vision in growing children*
  • May be taken after pregnancy to enhance breast milk quality
  • Provides 500 mg of DHA per soft gel
  • Freshness, potency, and purity guaranteed


(Recent medical studies have found that DHA is especially important during pregnancy and lactation. During pregnancy, DHA supports healthy brain function, memory, and mood in moms and promotes healthy brain, vision, and nervous system development in growing children. When taken after pregnancy, DHA can help enhance the quality of breast milk. Just one Mother’s DHA soft gel provides 500 mg of DHA.)

*These statements have not been evaluated by the FDA.  This product is not intended to diagnose, treat, cure, or prevent any disease.

Pathwaves to Life!

The human brain is extremely complex. It can be difficult to ever fully understand how it operates and functions. Pathwaves located in Miami, Florida has discovered, what they like to call, “Neural Empowerment Process.” It IS in fact possible to re-parent the cells in one’s brain which can ultimately lead to living a happier and healthier life.

The Neural Empowerment Process has proven to be successful in various issues including stress, anxiety, ADD/ADHD, brain injury recovery, eating disorder, drug and/or alcohol abuse, and more.

Geoff Cole, the creator of Neural Empowerment Process, is extremely passionate about what he does and is passionate about helping people. The primary purpose in creating this is simply to help people live happier and more fulfilling lives regardless of what they have gone through, what they are struggling with and whatever their circumstances may be.


Geoff Cole, Founder, Pathwaves

According to Geoff Cole and the Pathwaves team, it is crucial to self-train our autonomic nervous systems as well as other neurological systems rather than allow genetics, our environment and our beliefs to be responsible for the development and functionality of these systems.

True control of neurological responses and giving our brain the opportunity to function at the highest possible capacity will ultimately lead to a happier, more fulfilling life. As humans, we not only deserve to live a happy, fulfilled life but we owe it to ourselves to do whatever we can to experience this because we only have one life to live.

Written by Tori Craven

A Tingling Antidote for Overeating!

A taste pleasing, tingling sensational way to curve your appetite.  These little MealEnders are a blend of flavors that include Chocolate Mint, Mocha, Cinnamon and Citrus flavors.  Perhaps a dessert substitute or to hold you over, either way these little lozengers signal the brain and gives you a sense of control when it comes to overeating.



Easily popped into your pocket, purse or desk drawer, it’s a flavorful way of staying ahead of that second helping or junk food snack.