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#2 – Series on 9 Bad Eating Habits and How to Break Them


The Bad Habit: Nighttime Noshing

Diet folklore suggests that eating at night is almost never a good idea if you want to lose weight. Although many experts say this old adage is pure myth, a new animal study backs up the idea that it’s not only what you eat but also when you eat that counts. Researchers at Northwestern University found that mice given high-fat foods during the day (when these nocturnal animals should have been sleeping) gained significantly more weight than mice given the same diet at night.

The Fix: The diet take-away here? After dinner, teach yourself to think of the kitchen as being closed for the night, and brush your teeth — you’ll want to eat less with a newly cleaned mouth. If a craving hits, wait 10 minutes. If you’re still truly hungry, reach for something small like string cheese or a piece of fruit.


Written By Beth W. Orenstein

Medically reviewed by:

Pat F. Bass III, MD, MPH

Published by: Wanda Govan-Jenkins, DNP, MBA, MS, RN

To get more tips from Dr. Govan, join her “Get Healthy with Dr. Govan” Facebook group


and take the 90 day Health Challenge with her at www.wandagj.EatLessFeelFull.com


Series on 9 Bad Eating Habits and How to Break Them

Mindless Eating

It’s not just willpower, or a lack thereof, that makes us overeat and gain weight. Sometimes, it’s that sneaky bad habit you developed with what you’re doing to your diet.

Over the 9 series of posts, I will share with you quick fixes for some of the most common bad eating and lifestyle habits that can cause you to pack on pounds.

Bad Habit #1:  Mindless Eating

Cornell University food psychologist Brian Wansink, PhD, discovered that the larger the plate or bowl you eat from, the more you unknowingly consume. In one recent study, Wansink found that moviegoers given extra-large containers of stale popcorn still ate 45 percent more than those snacking on fresh popcorn out of smaller containers holding the same amount.

The Fix: Eat from smaller dishes. Try swapping out your large dinner plate for a salad plate, and never eat straight from a container or package.

Written By Beth W. Orenstein

Medically reviewed by:

Pat F. Bass III, MD, MPH

Published by: Wanda Govan-Jenkins, DNP, MBA, MS, RN

To get more tips from Dr. Govan, join her “Get Healthy with Dr. Govan” Facebook group


and take the 90 day Health Challenge with her at www.wandagj.EatLessFeelFull.com


Get Healthy with Dr. Govan starting Today!!!

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Is year 2014 and beyond your years to get completely healthy? No matter what healthy means to you, my facebook group is designed to support preventive health issues via unwanted pounds, hypertension, diabetes, high cholesterol, etc. There is no secret that Dr. Govan has struggled with unwanted weight for many years. This is the year she’s gonna take control of her weight to be completely healthy not just for herself but for her young kids. Dr. Govan would like to invite you to …join her in her journey in “Get Healthy with Dr.Govan” by clicking the link below.


Alone we can do so little; Together we can do so Much ~ Helen Keller Motivation, inspiration and most important transparency is the key to successful weight loss. Come there for words of encouragement, questions about Skinny Fiber and to make great friendships with beautiful people from all over the world.

You can order your Skinny Fiber here: www.wandagj.SBC90daychallenge.com or you can follow Dr. Govan weight loss blog at www.successbeyondmydreams.com

Is Gout Prevention Possible?

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By Krisha McCoy, MS

Medically reviewed by Lindsey Marcellin, MD, MPH

You can’t always control whether you get gout, but you can make diet and lifestyle changes to lessen your risk. Start taking gout prevention steps today.

What can you do for gout prevention? “There are a number of risk factors for gout, some of them modifiable, some of them less modifiable,” says Daniel Solomon, MD, MPH, associate professor of medicine at Harvard Medical School and physician in the rheumatology, immunology, and allergy department at Brigham and Women’s Hospital in Boston.

Gout develops in people who have high levels of uric acid, produced when the body breaks down substances called purines, which are found in many foods, particularly meat and seafood. Excess uric acid can form sharp, needle-like crystals in the joints, leading to pain and swelling.

While some people will develop gout no matter what they do, there are some lifestyle and diet factors that can cause high uric acid levels. Researchers have identified a number of gout prevention strategies to help reduce your risk of developing gout or, if you already have gout, lower your chances of having a severe gout attack in the future.

Gout Prevention: Know Your Risk Factors

When it comes to gout prevention, scientists still don’t know how much control people have over their risk of developing gout. “Gout is related to genes, environmental [influences], and gender,” says Dr. Solomon. There seems to be a genetic component since gout sometimes runs in families. Also, men are at higher risk of developing gout than women. And the risk of gout increases with age.

But researchers have identified a number of gout risk factors that you can work to control:

Purine-rich diet

  • Excess weight
  • Excessive alcohol consumption
  • High cholesterol
  • Diabetes
  • High blood pressure
  • Certain medications, including some diuretics, niacin (a B vitamin), low-dose aspirin, cyclosporine, and several cancer drugs

Gout Prevention Strategies

If you are looking for ways to reduce your risk of developing gout, try the following:

Limit purines in your diet. Hyon Choi, MD, DrPH, clinical associate professor of medicine in the rheumatology section at Boston University School of Medicine, says reducing the amount of purine-rich foods in your diet can lower your chances of developing gout. Eat less salmon, herring, sardines, organ meats, mushrooms, and asparagus.

  • Reduce the red meat and seafood in your diet. In his research on gout risk factors, Dr. Choi and his colleagues found that people who had more red meat and seafood in their diet were at higher risk of developing gout.
  • Eat more dairy. Choi also looked into how dairy products affected patients’ gout risk. “Dairy products — particularly low-fat dairy products like skim milk or yogurt — reduced the risk of gout,” says Choi. For gout prevention, your daily diet should include the equivalent of two or more cups of milk.
  • Watch what you drink. “Coffee, including decaffeinated coffee, was associated with a lower risk of gout,” Choi says. On the other hand, people who drink more alcoholic beverages, especially beer, are more likely to develop gout. Choi says that drinks sweetened with high-fructose corn syrup are also associated with an increased risk of gout.
  • Take your vitamin C. “Vitamin C tablets — 500 milligrams per day — decrease the risk of gout,” Choi says. That extra vitamin C will cause you to excrete uric acid through your urine.
  • Maintain a healthy weight. Being overweight is a risk factor for the development of gout, so aim to maintain a healthy weight.
  • Control medical problems. Since high cholesterol, high blood pressure, and other health problems are associated with an increased risk of gout, follow your doctor’s instructions to keep these conditions under control.
  • Consider switching medications. If you are taking a medication associated with increased gout risk, ask your doctor if switching to another drug is an option for you.

If you are concerned about your gout risk, talk with your doctor. The earlier you start treatment, the sooner your pain will be under control.