Alan Nili DO

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How much do you need to drink to stay hydrated? You may know that for the average adult, water makes up about 60-70% of your body composition. Water serves as t...he basic platform for life. Because it is such a huge component of our biology, it is also a vital and important part of our daily habits and diets. Hypohydration - the state of being under hydrated which is different from dehydration - can leave you feeling sluggish, slow, unable to concentrate, warmer than normal and even drive up blood pressure. . While every person is different, a general rule of thumb is that you should drink about half of your weight in ounces to stay adequately hydrated. So that means, if you weigh 150 pounds, you should drink at least 75oz daily to keep hydrated. If it is particularly hot or humid or you exercise, then your daily intake should also increase accordingly. . Proper hydration helps keep your body functioning like a well lubricated machine. Proper hydration helps maintain healthy joints, skin, eyes, oral health, and gut health among many other benefits. See more

Not all carbs are equal. . As of 2019, the weight loss industry was worth $72 billion! . The way to keep consumers engaged and spending is to continually introd...uce new diet fads and products that have a magical health claim. . Some of these trends may help you in losing weight, but often these fads provide short term results that end up reverting once old habits are picked up again or you stop using their products. . Further, by demonizing certain macronutrients like Carbs or Fats, these industries can continue to introduce new products that have been manipulated and engineered. . My rule of thumb when it comes to food is that, if it was grown in the ground it will be healthy for your body. . That's not to say, you should never eat processed foods. That's just not reasonable. But it helps in taking a step to become more educated and intentional with what you put in your body. See more

There are some simple ways that you can maintain a healthy immune system. 1. Make sure you eat your daily Fruits and Veggies. This has so many benefits as mentioned many times before. Lots of Vitamins, minerals, and phytonutrients as well as anti-inflammatory and anti-oxidant compounds.... 2. Move or Exercise daily! Movement is not only good for mental health but also helps the body to recover and repair as well as drive down inflammation. Daily movement ensures a strong and healthy body that can focus its defenses on external intruders rather than have to fight with itself to heal. 3. Get good quality Sleep! This is often so neglected! Sleep is not a waste of time. It's your body's way of restoring, repairing and resetting. Good quality sleep helps with blood sugar control, blood pressure control, stress reduction, reduction in anxiety, improved memory and many more beneficial effects. One of those is a strong immune system to help defend you against any possible infections. 4. Wash your Hands Frequently. This goes without saying. More than ever now, be aware of the surfaces you touch. Make sure to wash your hands regularly throughout the day, especially upon entering and leaving home or office. Avoid touching your face, mouth, nose or eyes, as these moist areas can easily transmit any unwanted bacteria or viruses. Be safe- wash your hands. 5. Minimize your Stress. Stress not only has an effect on you mind and emotions, but also has an actual physiological and hormonal effect on your body. It can raise blood pressure, blood sugar, fat tissue, heart rate, disturb your concentration and sleep. Not to mention the negative effect on your mood causing you to be irritable, fatigued, moody, sad or anxious. Find a way that helps YOU manage your stress. Whether is meditating, restorative yoga, spending time in nature, hiking, being creative, paining, journaling or whatever. There is no one way to manage your stress and every person is different. Find something to help you cope and de-stress. Not only will your mind thank you for it, your body and immune system will too!

The best multivitamin can be found...... .... in the produce section! Yes. The recommended daily intake of fruits is 2-3 servings and 5-7 servings of vegetables. That is a good place to start if you currently eat little to no fruits or veggies.... Since you will already spend money on food anyway, make sure you get the biggest band for your buck! Colorful fruits and veggies provide not only flavor and energy, but also tons of vitamins, minerals, phytonutrients, anti-oxidants and anti-inflammatory compounds and fiber! So there's virtually no need to buy an extra multi-vitamin if you are already investing properly in your nutrition.

We are open! We still offer remote visits for Telehealth through Zoom or Doximity. To continue providing you care and ensure a safe environment in office: We diligently sanitize every room and waiting area.... We ask that you wear a mask for your visit. Limit or avoid additional persons accompanying you during your visit. We are staggering appointments to minimize person to person contact and avoid any delays in the waiting room. We still offer Telehealth through Zoom or Doximity. See more

While we so often speak of physical health, management of aches and pains, and weight and all the other things involved in taking care of your body, sometimes caring for the mind can fall by the wayside. But the good thing is that some aspects of a healthy and balanced lifestyle also support a healthy mind. Go outside, walk, run, move, sweat and get some sun. Not only do you feel accomplished when you move your body and sweat, but being outdoors and getting some sun actua...lly also releases feel good neurohormones and also supports regulation of melatonin. Melatonin is your "sleep hormone". Your body naturally produces it and it's the hormone that helps to regulate your circadian rhythm - when you sleep at night and when you wake in the morning. Eat right - but what does that mean? There are so many diet fads out there, but they are not designed to work long-term. Eating a balanced diet allows you to have mostly fresh, wholesome and healthy foods, while also allowing the flexibility of indulging in foods you enjoy. An easy way to create a balanced diet is to incorporate more color! - and I mean color from fruits & vegetables! Every meal, aim to include at least 3 or more different colors. While everyone knows that fruits and vegetables contain a lot of vitamins and minerals, they also contain valuable phytonutrients such as antioxidant and anti-inflammatory compounds. That's why eating a variety of fruits & vegetables is so much more beneficial and effective than popping a simple multi-vitamin pill. Meditation and diaphragmatic (deep belly) breathing have a positive impact on your stress and anxiety levels. Take time to slow down, focus on your thoughts, give appreciation to the good things in your life - family, friends, health, your pets, your own strength and qualities. You don't have to transcend in your first session, but just allow yourself 5 or 10 minutes to slow down, breathe deep into the belly and exhale slow and completely. Studies have shown this slow controlled deep belly (diaphragmatic) breathing practice actually stimulates your parasympathetic nervous system - and that's what allows you to feel calm and relaxed after such a practice. Comment below - How are you taking care of your body & mind?

If you need any support supplements or vitamins, consider a purchase online so that you can continue practicing your social distancing. All items are 15% off from your online purchases. Discount automatically applies in cart, no coupon code needed. Did you know that the gut and digestive system plays an important role in your immune health? Check out UltraFlora Balance for your complete probiotic and gut health support.... https://drnili.metagenics.com/ultraflora-balance If you don't already have a good Multi-Vitamin, you may consider 1 daily PhytoMulti tablet. *First time orders receive an additional 20% off total purchase. Free shipping on all orders over $50.

We are open! To continue providing you care and ensure a safe environment: We diligently sanitize every room and waiting area. We ask that you wear a mask for your visit. Limit or avoid additional persons accompanying you during your visit.... We are staggering appointments to minimize person to person contact and avoid any delays in the waiting room. We still offer Telehealth through Zoom or Doximity. See more

During this unusual time, everyone's routine has been unsettled. This may not be the time to be your most productive as we deal with an emerging well of mixed emotions, but that doesn't mean you should neglect taking care of yourself. Now more than ever, we have to realize the value of investing in yourself. Invest your time, energy, commitment and motivations into building yourself up, both mentally, emotionally and physically. ... Take this time to get moving and get active. Exercise not only has physical benefits, but also helps with mental clarity and emotional well being. Exercising actually results in the release and activity of several neurohormones and neurotransmitters that help with relaxation and boost your good mood. On the upside, those hormones and transmitters also help to break down fat, which is one of the ways that exercise helps in controlling weight. There is no rule that you HAVE to exercise for an hour, but if you can invest at least 30 mins a day in movement and your health - you are well on your way to a better life!

Bottom line is that movement is great for the body and supports overall health. Engage in activities that you enjoy, whether is lifting weights, dancing, running, swimming, cycling, hiking or just going for a casual beach walk. Movement keeps the body and the mind strong.

At Hoag, we are proud to be at the forefront of patient care. If you have recovered from COVID-19, you may be able to help provide a potentially life-saving, FDA approved investigational new treatment for critically ill COVID-19 patients through plasma donation. The plasma in your blood may contain antibodies that can help fight the COVID virus. To qualify: 1. You have had a positive test for COVID-19... 2. You have or can obtain a copy of your positive test result 3. You are fully recovered from your COVID infection and are symptom free 4. You are otherwise in good health If you meet the above criteria and are willing to donate, please complete the donor survey here: https://bit.ly/39OPsLV. #OCCOVID19 Once your survey is completed, you may be contacted for additional information or to schedule a donation. For questions, contact Kelly at [email protected]

FOR OUR EXISTING PATIENTS: For the safety of our staff and patients, we are currently not conducting any in-person consults. However, our office is still open for regular business hours to help provide the care you need and seek. If you require medical care or would like to schedule a consult with our care providers - we are offering a Telehealth option through Zoom video conferencing so you can still get a face-to-face personal conversation with your provider.... Please call our office to find out more. Create your free account at www.Zoom.com

FOR OUR EXISTING PATIENTS: If you require medical care but are unable to come to the office - we are temporarily offering a telehealth option through Zoom video conferencing. Please call our office to find out more.

Given the current pandemic situation, please practice diligent safety measures. We are learning about this virus as things unfold and medications/ vaccines are still in development. Do what you can to stop the spread.... If you are already sick, please CALL our office or your current healthcare provider to get advice regarding your care. Even if you are not sick, continue to practice social distancing or self-isolation along with frequent sanitation of hands and surrounding surfaces.

Healthy snacks that are filling and colorful. Yum!

February is Heart Health Month Supporting your heart health both through proper nutrition and exercise is important to an active and healthy life. Essential foods include high fiber foods that help to keep cholesterol in control. ... Eating from the colors of the rainbow to ensure you get all the various vitamins, minerals and compounds that support heart health Eating foods rich in healthy omega3 fats that provide benefits beyond just heart health. Staying hydrated to support your heart and blood pressure.

Natural fructose (sugar) from fruits is not the problem! Not only are fruits a great food for satisfying a sweet tooth! They are also packed with loads of water, fiber, vitamins, minerals, antioxidants and other health promoting compounds. So next time if you're debating whether or not to eat that extra piece of fruit - I say cheers and enjoy!

What healthy habits are you creating? www.foodmatters.com #foodmatters

Carbs are your friend - well, it depends what kind. But if we're talking whole foods that are natural and unprocessed - then yes! Friends Carbs get a bad rep because when we think of carbs, most of us immediately think of french fries, bread, pasta, pastries, muffins, cake, donuts.... name it. But these are all processed foods that generally contain refined grains. That means they are void of vitamins, minerals and fiber, but loaded with calories from fat and sugar.... Carbohydrates are found in all plant based foods like beans, lentils, nuts, grains, oats, rice, quinoa, potatoes, apples, bananas, strawberries, even broccoli, and cauliflower! - No one thinks these carbs are bad for you! In fact they are health foods! Loaded with fiber, vitamins, minerals, and lots of other good stuff - Oh, and flavor!

Need healthy snack ideas to keep you going through the day? Check these ideas out!

The holidays are upon us! It's a time for celebration, gatherings, loved ones and food! But really - this time is about sharing time and memories with family and friends, sharing love and care with one another. The food is just an extra bonus - but by no means the focus of the essence of holidays. ... As we give thanks and gratitude for what we have, we should also remember to count ourselves lucky to be surrounded by people we love and who love us and to be able to sit and share meals in celebrations of the times. BUT - don't let it take your focus off your health. Food can be medicine but food can also cause harm. Be mindful of your portion sizes. Dig into the veggies. Choose lean proteins. Avoid processed foods. Limit alcohol consumption. Get moving! A daily brisk walk or even a gym session during the week. See more

Simple change does not mean it will be easy change. Changing our habits and lifestyle consists of simple changes that can be quite challenging to carry out in the face of life's responsibilities, work stress, family life, sleep deprivation, loneliness, or depression. Rather than attempting a complete overhaul of the way you live, start by making small changes. ... 1) Add in a daily 15-minute walk. Gradually increase this to 30 minutes over the course of a couple days 2) Engage in exercise - start with 3 days a week for about 30 minutes. Don't jump into exercise in gear 5 if you haven't worked your way up to it yet. Consider getting a personal trainer for a few sessions to ensure proper form and avoid injuries. Working with a trainer can also keep exercise fun and interesting by incorporating more variety than just jumping on the elliptical or treadmill. 3) Eat fruits and vegetables daily. Fruits and vegetables are also great snack options. Leave out a bowl of fresh, washed and ready to eat fruit like berries, oranges, bananas, apples or pears. Having fruits out in sight will encourage you to actually eat them too! Add steamed or sauteed vegetables to your meals. Making meals more colorful is a surefire way to getting more vegetables in your diet. Aim for 3 colors. Green spinach, red bell peppers, orange carrots- Easy and yummi! 4) Don't buy your guilty snack food! You know what I'm talking about.... that pint of ice cream, that bag of doritos, that bag of skittle. Not having these foods in your environment keeps them out of sight, out of mind and out of your mouth. Once you remove these "guilty" foods, you will make more room for nourishing foods like fruits and vegetables to fill you up. 5) Sleep- for some this is the hardest part. Ensure proper "sleep hygiene". That means establishing a set routine of activities that support relaxation and signal to the brain that the day is coming to an end. This can include activities like restorative yoga, 5-10 minute deep breathing meditation, lighting scented candles, using a diffuser with lavender oil, or taking a warm bath/shower before bed. 6) Connect to loved ones. Not by text. Get out and spend time with people you love. meet up for coffee, take a painting class, go for a hike, whatever. Create opportunities to reconnect with the people in your life in a meaningful way. -written by Aida Sadeghi

That's why it's so important to eat what the earth provides

Sleep is your body's chance to restore and refresh. When sleep is disrupted on a persistent basis, it can have a variety of negative health effects beside feeling tired and sluggish. Sleep ensures brain function, memory, mood, heart health, blood sugar control, hormone balance and provides overall health. ... Get your sleep in check. What are some healthy sleep time routines you have set up for yourself? Comment

The definition for what is considered high blood pressure was tightened over the past year. Here's what you need to know.

Patients often ask about what vitamins they should be taking if any. The best way to get all your vitamins and minerals is through a balanced diet with lots of vegetables, fruits and whole grains. In some cases, supplementation can be helpful. If you are still working to improve your diet, you may need some support in the meantime. Consider adding a daily Multivitamin (PhytoMulti) or a daily Fish Oil (OmegaGenics EPA/DHA 720) to provide overall health.... You can try Metagenics dietary supplements. Now through August 31, 2019, receive 15% OFF your entire cart (no coupon code needed). First time online orders also receive an additional 20% off. Visit: https://drnili.metagenics.com/category/general-wellness

If you're sitting at a desk all day, don't forget to get up and moving throughout the day. Ony of the biggest risk factors of disease is leading a sedentary lifestyle, which due to the nature of many office jobs has become very common. So, get up, stretch, run up and down the stairs to get your blood pumping.

Add these foods to your daily diet in order to help lower LDL cholesterol.

Patients often ask about what vitamins they should be taking if any. The best way to get all your vitamins and minerals is through a balanced diet with lots of... vegetables, fruits and whole grains. In some cases, supplementation can be helpful. If you are still working to improve your diet, you may need some support in the meantime. You can try Metagenics dietary supplements. Now through July 31, 2019, receive an additional 15% off your entire cart (no coupon code needed). First time online orders also receive an additional 20% off. Visit: https://drnili.metagenics.com/category/general-wellness

Calcium rich foods come in many different shapes and forms. You don't have to eat dairy products to meet your daily calcium intake. Nuts, seeds, and greens are nutrient rich whole foods that provide much more than just calcium. Bulk up on these foods and save money on buying calcium supplements

When our bodies hurt, it's easy to point to the wound. When our minds hurt, we have have to dig deep to find the pain. Talk to a professional or someone you trust. You are not alone, don't get trapped in your mind.

Stroke Awareness Month What signs you should look for, so you can act FAST.

Care for your body and mind

Are you getting enough exercise? Adults should engage in at least 2.5 to 3 hours of moderate activity per week. That translates into about 30 minutes 5 times a week. Can you commit this time for yourself?

The practice of yoga incorporates many separate breathing techniques that can help relax you and release tension.

Your brain requires a constant supply of fuel. That fuel comes from the foods you eat and what’s in that fuel makes all the difference.

Eat your healthy fats

Eat like a Nutritionist

Lunch Time! . I've got a vegetarian set up today. All veggies were roasted in the oven. There's colorful mixed carrots,broccoli, zucchini, yellow squash, eg...gplant, green beans. Served up with a small side of quinoa and sweet potato. This packs quite a punch. I have some hard boiled #eggs on the side to eat later as my protein #snack . . #eatright #eatfresh #eatcolorful #allfoodsfit #California #nutrition #nutritionist #dietgoals #health #insta #FeelGoodEatsNutrition #feelgoodeats #wellness #selfcare #planahead #foodmatters #mealprep #fit #life #lunch #food #foodporn #fresh #workout #exercise #veg #eatingforhealth #healthy See more

March is also ColoRectal Cancer Awareness month. Interestingly, good nutrition strongly ties into good colon health. Consuming a diet high in processed foods can increase the risk of disease and cancer. #ColoRectalCancerAwareness #AmericanCancerSociety #EatRight #EatColorful #Nutrition #Health #Prevention

A sample of a balanced daily diet.

It's the New Year, Holidays are over and things are falling back into a routine. Hopefully your exercise routine is following that pattern. If that is the case, post exercise food is quite important to help in recovery and muscle building. Based on your activity type, different dietary recommendations help to provide optimal nutrients for recovery and muscle building.

With Holiday season in full swing, get togethers and parties and festivities can put a strain on our waist line. While holidays are great fun, especially when enjoying home cooked meals with family and friends, but remember to keep up with your exercise, sleep and de-stressing routine. Here are some other tips:

#NationalBreastFeedingMonth

It's not a race. Take is one step at a time. Sometimes, we fall back and that's ok- Don't be hard on yourself. Just pick back up and continue stepping forward.

Taking care of your body greatly contributes to good health. But are you also taking care of your mind, your emotions, your relationships? #NourishYourBody #FeedYourSoul

Snack time! #EatRight #Healthy #Fit #NourishYourBody #FeedYourSoul

It's getting hot out. Stay cool and hydrated! #NourishYourBody #FeedYourSoul... #Healthy #Fit #EatRight #Water #Hydrate #StayCool See more

Dinner. Drive-through or Home cooking? Look at all that sodium in the meal on top!!... #Healthy #Food #NourishYourBody #FeedYourSoul #KnowYourBody #Fit #EatRight

Hungry? But it's not dinner time yet. Grab a healthy snack. Here are some yummy snack ideas #EatRight #Healthy #Fit... #NourishYourBody #FeedYourSoul #FoodPrep See more

Easy global access to antibiotics is raising the risk of drug-resistant superbugs.

Deep sleep is the most regenerative stage of your night's sleep. Here's how to get more of it. Watch the full TED Talk here: http://bit.ly/2NuY28L

Tired of eating salad and chicken because you're on a diet?! How bout some healthy food ideas that can fill all your cravings and satisfy you with flavor! Look at those colors! Green, yellow, orange!... #EatTheRainbow #EatHealthy #Health #Wellbeing #NourishYourBody #FeedYourSoul #BeProactive #Healthy #Fit #Nutrition

There's more to life than being happy. Focus on meaning instead. Watch the full TED Talk here: http://bit.ly/2I7gC2S

These are the long-term benefits of regular exercise for your brain. Watch the full TED Talk here: http://bit.ly/2I3zNup

Summer has arrived in California! Are you staying hydrated?? #health #healthy #stayhydrated ... #drinkwater #staycool #NourishYourBody #FeedYourSoul #BeProactive See more