Tag Archives: Dr. H

Curing Diabetes With a Healthy Lifestyle

Type Two diabetes is something that can be developed over time due to poor eating and exercise habits. Conversely, it is also something that can be reversed through smart and effective eating and exercise habits. However, the problem here lies in the fact that far too many people rely on prescription drugs or medical surgeries to turn their health around, rather than sticking to the basics and living a healthy lifestyle.

First off, to understand if you are at risk of type two diabetes you need to know your numbers. This refers to your cholesterol level, BMI, blood pressure and body fat percentage. Once you know this things you will have a better picture of your overall health and you will be able to better assist your risk of type two diabetes and your course of action.

Nearly 70% of all Americans are on at least one prescription drug. However, studies have shown that many of these drugs are treating issues that could be avoided by changing one’s lifestyle. So, the option is yours: try to improve your situation by taking drugs that could have adverse side effects and potentially leave you in a situation where symptoms may return, or cure yourself by changing the way you act, not putting anything harmful in your body and gaining knowledge that will last and benefit you for a lifetime?

At the Clinic we like to advocate for the latter. Rather than putting synthetic, man made drugs into your body or performing medical surgeries to improve your health, we believe in simply changing ones lifestyle for long-term results. This process begins with being proactive in tow aspects of your life. First, being considerate and conscious of what you eat and put into your body; and second, making an effort to burn calories through exercise. This simple formula, if effectively put to use, can turn your life around whether you are slightly overweight or suffer from type two diabetes. Ditch the drugs. Change your lifestyle.

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.

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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.

Kilimanjaro Climb

Are you looking to challenge your body or put your new found health to the test? If you are, you have a great opportunity to do so with The Clinic by Dr. H. The Clinic will be climbing Mt. Kilimanjaro, the highest free standing mountain in the world and highest point in Africa, and you can join them in the adventure!

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Mt. Kilimanjaro is host to a multitude of ecosystems and is home to many unique and awe-inspiring animals such as olive baboons, bush pigs, aardvarks, and mongooses just to name a few. Taking the climb up the mountain will be both challenging, yet one of the most rewarding experiences one can accomplish.

Climbing Mt. Kilimanjaro can be a daunting task, but if you are lacking in motivation, make sure to read a blog post by Ajay Rochester, which can be found HEREAjay took upon the arduous burden of completing an olympic triathlon. An olympic triathlon is composed of a 1.5 km swim, 20 km bike ride, and ends with a 10 km run. Although the event crew began cleaning up the course while Ajay was still running, Ajay never gave up and  yelled at workers to leave cones on the track for her to run around. In the end, she kept her will alive and was able to successfully complete the exceptionally difficult task that is an olympic triathlon.

However, Ajay has not stopped there. It is her new years resolution to shed another 20 kilos and be in the best health of her life, all in the memory of her lost mother. Her story is truly inspiring and goes lengths beyond this post. Again, you can check out her story HERE.

If you feel motivated by this point, feel free to sign up for the Mt. Kilimanjaro climb so you can make a difference for yourself as well. You can sign up for the climb here: RISE TO NEW HEIGHTS.

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.

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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.

Healthy Eating for Fat Loss

Eating right is key to being healthy and losing the weight you want to lose. We like to emphasize eating lean protein, nonfat dairy products, lots of high fiber fruits and vegetables, and whole grains. In addition, we encourage people to learn how to count calories and write down everything that you eat. We like to aim for 30 to 35 percent protein, 40 to 45 percent carbohydrate, and 20 to 30 percent fat. By counting calories, you can successfully reach these targets accurately.

Lean-Protein

Specifically, you want to know what is good to eat and what is not so good within your macronutrients (carbohydrates, protein, fats). For example, when consuming carbohydrates you want to eat fresh fruit, vegetables, and grains (in moderation). When consuming proteins you want to eat chicken, turkey, egg whites, fish, and a limited amount of red meat. Vegetarians can eat beans, legumes, tofu, and soy burgers. When consuming fats you want to  avoid bad fats such as butter and cheese and instead eat good fats such as almonds, avocados, walnuts, olive oil, and pecans.

Find out more about healthy eating habits in Where Did All The Fat Go by Rob Huizenga, MD.

Push-Pull-Twist Training!

You don’t have to buy a gym membership. You don’t have to be tied to a contract. You don’t even have to leave your house. These are the benefits you get to enjoy with our Push-Pull-Twist Training system! With our system you get to stay in your home while you workout, which is great with the harsh weather of the winter season coming along. Also, you don’t have to worry about paying a monthly bill for the gym or being caught in a gym contract, leaving you with more money in your pocket!

Fitness

Although saving money and being able to stay in your own home are huge benefits, what also make the PPT system so great is that it can be adapted to fit anybody’s health or fitness level. The workouts will challenge you but at the same time, they can be modified so that  anyone can complete the workout.

With this program you’ll be using dumbbells, a medicine ball, and your own bodyweight to challenge your body and improve your fitness, while never having to step foot into a gym!

 

Read more about the Push-Pull-Twist training system in Where Did All The Fat Go by Rob Huizenga, MD.

Beliefs Versus Facts

In today’s technology filled world, with information floating all over the place, it can be hard to differentiate between what is fact and what is just a popular belief with no truth. Is diet important? Is exercise important? How fast can I lose weight? Do I need surgery to be healthy? In my book Where Did All The Fat Go?, I outline what is true and what is false. Here, I am going to give you a little preview:

118myths

#1: Some people believe that all weight loss is good, no matter the method.

This could not be further from the truth. When losing weight, you can lose fat mass or lean body mass (muscle, bone, fluids). You DO NOT want to lose your lean body mass. Instead you want to make sure you are making steady progress in losing your fat mass while never exceeding below essential fat levels (below 3 to 5 percent body fat in men and 12 to 15 percent in women).

#2 Gastric bypass surgery is necessary for morbidly obese adults and children (those with a body mass index over 40).

You can pay $25,000 for a surgery that will leave you with a 40% chance of postoperative complications, or you can choose a nonsurgical option that you can do at home. One of our contestants in The Biggest Loser who was considered “beyond-morbidly-obese” was able to drop from 51-percent body fat to an amazing 22 percent, while getting rid of his hypertension, sleep apnea, and weight-related ankle and foot problems. Surgery is not always the solution.

Obviously, there are myths and uneducated people out there. You need to understand truth from myth in order to make the most out of your life. You can find more of these myth-busters in my book Where Did All The Fat Go?.