Tag Archives: diet

How Can The Clinic By Dr H Help You?

The Clinic By Dr H focuses on the process of helping individuals live a healthier lifestyle. A weight loss journey is not always easy and  it certainly takes a particular amount of effort. The weight loss process focuses on certain elements that are psychological, physical, education, and emotional. The Clinic By Dr H always strives to work together as a team and ensures that nobody is alone in their journey to achieving the health results that they want.

In order to move away from the sedentary lifestyle that some people lead, one must get up and move in such way that requires your body to burn calories, sweat, and feel a bit of exhaustion. As you remain consistent in your exercise workouts, proper water and nutrition consuming, and adequate amounts of sleep; you will notice that your weight loss voyage will not only become normal as an everyday activity, but it will be a lot more fun and exciting.

The Clinic By Dr H understands that every individual is has a different weight loss journey and that each and every one of our bodies are different. The Clinic By Dr H takes the time to give detailed attention to our clients and makes sure that each goal is targeted and that we work towards it.

 

Is There Really An Ideal Diet?

The question that most American’s ask, “Is there really an actual DIET?” We live in a fast food nation where the accessibility of fast food restaurants are located on almost every single corner of every major city. We are constantly tempted to engage in the process of “overeating” because our minds are telling us to do it, and the portion sizes that are available to us are enormous. In reality, there is no actual diet to follow. Many individuals will mention that they are on a strict diet which prohibits them from consuming several categories of food; and then indicate that they have not lost weight. Numerous people state that after dieting for a period of time, they actually experience an increase in weight. The truth is that there is no specific diet or arrangement of special foods that will kickstart your rapid weight loss journey and speed up your metabolism extra fast. The only solution is to engage in physical activity that will allow your body to burn more calories than you consume. Strenuous exercise that causes you to break a sweat and encounter exhaustion at the end of your workout, will definitely create a positive impact on your weight loss journey and healthy lifestyle. Light to Moderate physical activity such as walking a few times per week for only 30 minutes a day is sometimes barely enough to even maintain your weight. In addition to consuming the appropriate amount of calories required for your specific weight loss goal (Calories In vs. Calories Out), eating healthy foods that give you the energy to exercise will give your body the benefit it deserves. The natural and correct way will require a good amount of effort and consistency, but one will notice the long term results that they have been searching for. The most important thing to remember is to stay positive, motivated and consistent.

Maintaining Weight Loss

Once you have lost weight and you are living a healthier lifestyle it is important to continue on your journey; but, you will need help. Partner with a sponsor and help others who are struggling. The WOW! Rx– Has a maintenance plan that can help you stay at your goal weight after you initial weight loss. The book has exercise and nutrition tips that will make it easy for you. Order your copy of Where Did All the Fat Go on Amazon today.

Improve Health With a New Lifestyle

A new study by the British Medical Journal (BMJ) was released recently and it proves that exercise changes everything. The study suggests that although we push for moderate to vigorous exercise, “any movement has the potential to forestall illness and disability.” That is to say that even light exercise is beneficial to one’s overall health.

Physical activity is important for people of all ages. This is true because joints require motion to maintain their strength, which reduce the chance of fractures.

Dorothy Dunlop from the Northwestern University Feinberg School of Medicine in Chicago said, “Even among people who cannot do very much moderate activity, there was a strong benefit to participating in light activity to reduce the risk of developing disability as well as disability progression.”

The benefits of exercising even a little are numerous (as shown in the infographic below). However, for people that want to lose weight and maintain a healthy lifestyle we recommend vigorous exercise accompanied by a healthy diet.

Cheat Days? Diet Pills? Working Out With Pain?

Throughout your journey to becoming a fit and healthy individual, you are bound to have many questions. Are there easier ways to achieve my goal? Are there any quick shortcuts I can take? How do I get around certain obstacles? Keep reading to find out a few of the most common questions to hopefully aid you along your journey.

skewersOne of the most basic and highly desired questions is whether or not to have cheat days. You make a conscious effort to eat right all week long and you want to know if you can treat yourself to some ice cream for your hard work. However, if you are thinking like this, you are not on the right track. You do not want to consider all the healthy food you eat as a burden and unhealthy foods as a reward. Why would something that is bad for you be a reward! Instead you need to adapt the view that you are changing your lifestyle and creating long lasting healthy habits, not just a temporary phase. At the same time, keep in mind that having a cheat day won’t destroy your progress, just as having one good meal isn’t going to be that beneficial either. However, remember that a single cheat meal can often lead to a binging episode that can be a sever detriment to your success and results.

Another common question has to do with the use of diet pills. Diet pills have been a serious source of controversy and for very good reasons. You have to keep in mind that these pills are legitimate drugs and with any drug, there will be side effects, often times negative consequences. Not that diet pills are extremely unsafe, but their theoretical benefits do not outweigh the potential risk they create. A regimen with healthy eating and consistent exercise will be much more beneficial to you in the short term and long term.

At one point or another, you have experienced an injury. The question is how does one go about their exercise routine while simultaneously managing their pain? Such a situation requires extra effort from an individual. You need to make sure you properly warm up and cool down. This includes applying heat to the affected area before exercise and applying ice after exercise. Make sure to modify your exercises as your injury dictates but do not let your injury stop you from exercises all together.

Be Weary of Fat-Free Foods!

“Fat-free”, “low-fat”, “reduced fat”. You see these terms all over food labels but how much worth should we really put into these labels? Marketers are smart and they know that putting these terms on food labels will catch your attention and trick you into thinking you are purchasing a healthy alternative. Lets dissect why buying the fat-free version isn’t as good as you think.

First off, lets consider the fact that foods with fat are naturally going to taste better than their fat free versions. So how will food companies combat this? Although they may be taking the fat out of the product, they are filling it with all kinds of chemicals and artificial flavors to make up for the lack of taste. This means that you are putting synthetic, and unhealthy chemicals into your body.

healthy-fats

Secondly, people fail to realize that eating fat isn’t the ultimate factor in gaining weight. You may think that by eating fat-reduced foods you will lose weight but you must realize that by eliminating the fat from their food, the companies will be adding  a lot more salt and sugar. These items don’t classify as fats but they sure do classify as added calories!

Lastly, often times people think that because they are eating a fat free food it justifies them to eat more of that food than they usually would. Studies have shown that eating fat-free foods will lead to ultimately consuming more calories than foods with fat!

Rather than falling for the marketing gimmicks of these food companies, avoid eating fat-free foods. Instead, make sure to consume a balances diet with healthy fats such as avocados, nuts, and salmon.

Fat-Loss Tricks

Although one should never rely on gimmicks or shortcuts to attain a healthy weight as they could put your body in unhealthy positions, they’re are a few “real” fat loss tricks. One way to burn an extra few calories is to have well-timed ice water or steaming tea.

hot tea

It takes one calorie of energy to heat up or cool down one liter of water by one degree Celsius so if you drink very cold or hot liquids, your body will expend energy to return to its equilibrium temperature. However, you can take this one step further. You obviously know that when you feel rather chilly your body is trying to heat up, so if you drink iced fluids at this time you will make your body expend even more energy in trying to maintain your equilibrium temperature, resulting in more calories lost. The same goes for when you are feeling warm; if you drink hot tea when feeling warm, your body will fight extra hard to cool down your body, resulting in more caloric expenditure.

Another trick can be to take advantage of the “great taste, less calories” quote we have all heard. Believe it or not, eating proper pre-exercise snack may fit that description. If you wont get nauseous, try eating a protein/carb snack such as a third of a cup of cereal with skim milk, or an egg and a wedge of fruit, or a glass of soy milk. Your body’s digestion becomes inefficient during exercise so by doing eating a small pre-exercise snack, up to 50 percent of that food’s calories may be expended during digestion, leaving you with great taste but less calories!

Want more tricks like these? Check out Where Did All The Fat Go by Rob Huizenga, MD.

Tips for Buying Fruit

Confused about how much fruit to buy? Which fruits to buy? When to buy fruit? Keep reading to find my recommendations on the subject.

frozen-food

First off, following these guidelines you will need one shopping trip per week. During that trip you should purchase three different colored portions of fruit for each day (preferably one high in vitamin-C), which translates to 21 portions per week. As far as freshness goes, Monday fruit has short shelf life and should be consumed during the first day. Wednesday fruit has a longer shelf life and should be consumed midweek. Lastly, Friday fruit has the longest shelf life and should be eaten at the end of the week or later.

As a safety option, be sure to stock up on a variety of frozen fruit. The taste of these fruit may not be as good as prime fresh fruit but you will still be getting a nearly identical nutrient value because most of these products are flash-frozen immediately after picking. Also, buying fruits in bulk can be a lot easier on your wallet.

An important trick when buying fruit is to accurately decipher the pricing schemes that stores put in place to confuse consumers. Often times stores sell fruit in 4.4, 5.6, 11, 12, 15, and 16-ounce baskets in an effort to confuse customers on how much they are getting for how much they pay. Some fruit can even go for over 22 bucks a pound! Take a calculator to the fruit section next time and you could rack up incredible savings!

Counting Calories

Although tedious, time consuming, and sometimes confusing, there is no better way to keep track of your intake other than calorie counting. You will learn the basics of portion size, calories, nutrition, and most of all recording everything you eat is a real eye-opener to yourself. Additionally, keeping a record gives your concrete information that will increase your awareness of physical versus emotional hunger. Lets look at the basics of calorie counting:

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Equipment needed:

-Kitchen scale

-Measuring cups

-Food journal

-Calculator

-Pocket-sized calorie-counting book

When consuming food be sure to not be fooled by hidden calories. Often times one might think they are ordering something “healthy” at a restaurant, but more times than not the chef is adding sauce, gravy, oils, dressings, or butter that is adding a countless number of calories to your meal. This is problematic because it can cause you to drastically underestimate your caloric intake. Another hidden trick by the food industry can be revealed by simply reading nutrition labels. Often times we base what we think of a product on the cover, which can be extremely misleading. Be sure to check the labels to see exactly what you are putting into your body. Remember that counting calories will be complicated at first, but your first goal should just be to evenly spread out your caloric allotment between five or six meals and eventually counting calories will become second nature to you!

Core Nutrition Facts

When it comes down to different macronutrients and and the quality of your food, here are some important things to take note of:

 

Protein

We encourage a diet with roughly 30% protein intake to facilitate fat loss while inducing a greater retention of lean mass. Additionally, protein will help with appetite suppression while preventing a huge decline in resting metabolic rate

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Carbohydrates

Carbohydrates should be consumed in the form of fruits, vegetables, and whole-wheat grains. Studies show that eating fruits and vegetables protect against hypertension, hypercholesterolemia, cardiovascular disease, and osteoporosis.

Fiber

Fiber slows the absorption of sugars and starches, thereby acting like an anti-diabetic drug while also lowering blood cholesterol. For optimal health, you should shoot for 25 to 30 grams of fiber daily.

Salmon Fillets CREDIT AquaBounty

Mercury

Elevated levels of mercury appear to attack the nervous system of children while also affecting the immune and reproductive systems of adults. Avoid eating too much swordfish, sea bass, halibut, and ahi tuna steaks and instead eat low-mercury options like wild salmon, sardines, sole, tilapia, or small shellfish.

Fats

Studies show either no relationship between fat intake and obesity. However, make sure you are eating mono- and polyunsaturated fats such as omega-3 fats from fish, vegetables, tree nuts, and avocados.

 

Find out about more nutrition tips in Where Did All The Fat Go by Rob Huizenga, MD.