Tag Archives: healthy eating

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.

Spring Into Fitness This Season

Now is the time to change your life! This spring you can sign up for our session spanning from March 28- April 11, 2014 and have the opportunity to work wonders for you body in Dr. H’s Malibu Clinic. You will be under strict guidance and direction to make the most positive effect possible on your mind and body.

Not only will you be working under a regime that will prime your body to be its best self, but most importantly, you will be gaining valuable knowledge about the entire process that you can implement on your own once you are out of the clinic. You will learn principles of exercise, nutrition, and self-discipline that will stick with you as long as you continue to practice them.

10004007_698088410234271_160812055_nSpecific to this session is the optimal timing of working out in spring. Spring began on March 20th, so by working on yourself now, you are preparing yourself for your summer body. Additionally, the weather is beginning to warm up again, which is a perfect opportunity to get exercise out in the sun! You can go out for a nice jog or even go to the beach and enjoy the weather there.

However, keep in mind that if you can not attend the spring session, this is still a perfect time for you to get in great shape. The amazing thing about spring is that you have so many options in terms of exercise. You can go for a simple jog around your block, visit the beach, run up a sand dune, or go for a healthy swim. The possibilities are endless and there should be no excuse for not taking care of yourself this spring!

Another thing to keep in mind is that in order to get that summer body you so desire you will have to do more than just exercise. Watching what you eat is absolutely vital to achieving your weight loss goals and it should be of utmost priority in your self-disciplinary actions. If anything, remember to stay positive and never forget that all the difficult decisions now will pay off in the future!

National Nutrition Month – March 2014

This March is National Nutrition Month! This is a nutrition education and information campaign created by the Academy of Nutrition and Dietetics. The focus of the yearly campaign is to the stress the importance of making educated dietary choices and developing solid exercise and eating habits.

This year’s slogan is “Enjoy the Taste of Eating Right.” Consumer research has shown that the taste of food, as opposed to the nutrition value, is the number one reason for some foods being purchased over others. Additionally, factors relating to social, emotional, and health issues play a role in choosing food, but people will consistently eat more of the food that they enjoy most. So with this year’s slogan, the goal is for people to be able to combine both enjoyable food with proper nutrition to ultimately create great tasting, yet healthy meals.

So how are you going to implement this into your life?

NNM-2014

You must start taking proactive steps in creating healthy meals that meet your dietary guidelines. Rather than going for the greasy and calorie packed junk food, take some extra time in the grocery store to pick out some alternative options that you can make a tasty meal out of.

One of the simplest things you can do is to eat out less. Although they may seem healthy, many meals from restaurants have a bunch of hidden calories. This can include a ton of butter that a chef uses or simply salad dressing that has a surprising amount of calories. By eating at home, you know exactly what you are eating so you can accordingly create a tasty meal that still fits your caloric allotment.

Another easy step that can be taken is to add more fruits to your diet. Find your favorite fruits and carry some around in your office, car, or work space. Next time you get hungry or get a sweets craving, just have your fruit. Not only will these keep you from eating unhealthy snacks, but you will be providing your body vital nutrients and antioxidants.

Equally important, make sure not to completely deprive yourself from indulging in some sweets or snacks. As long as you are able to keep the vast majority of your caloric allotment coming from healthy options, you are allowed some wiggle room as long as you are not going over your calorie limit.

Hopefully you can keep this in mind this National Nutrition Month and you can create lasting habits for a lifetime!

Dangers of Excess Fat on Abdominal Area

We all know that being too overweight can have severe health consequences, but did you know that having fat specifically in the abdominal region can be particularly harmful as well? Having a large waistline puts you at increased risk for a multitude of health problems such as diabetes, high blood pressure, heart disease, and stroke. Interestingly enough, this type of fat can also be seen in skinny individuals.

Research has shown that fat may be folded deep inside the belly around vital stomach organs (called visceral fat). This stubborn fat triggers an increased production of bad cholesterol while rendering insulin less effective. In turn, this increases your risk of diseases such as diabetes and heart disease. In addition, belly fat has been shown to be an accurate indicator of “metabolic syndrome”, which leaves you with high levels of blood pressure, blood sugar, triglycerides, as well as lower levels of “good” cholesterol.

mcdc7_belly_fat_menIn comparison to women, men tend to collect more belly fat, and at a younger age too. On the other hand, women tend to store fat in their legs and thighs, which actually may protect women from heart damage. However, at menopause, women’s fat tends to settle in the belly, which is when their risk of heart disease rises.

To some degree, your genes determine how much fat your body stores, as well as where the fat settles in your body. Luckily, the most important factor in fat storage is lifestyle. Physical inactivity along with too much caloric intake leads to many of these health issues. This is why it is important to manage your diet and exercise. Be sure to watch your caloric allotment and make note of what junk food you may be eating. Similarly, burning calories by being active and exercising should keep that belly fat away and keep you healthy.

It is important to stay in tune with your body. Watching your belly fat is something that can have extraordinary effects on your overall health. Don’t fall prey to your genetics! Exercise and eat right and you will take huge steps in progressing your health!

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!

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 Habits

Healthy weight loss does not happen overnight. You have to break bad habits, learn new ones, and make better choices. One of the most important keys to healthy weight loss, and changing your eating habits is maintaining an accurate food and calorie journal.

Journalizing

Weigh and measure everything.

    food-journal

  • Food— keeping an accurate food journal helps you recognize what foods are energy boosters, and which foods make you feel lousy. This allows you to manage the triggers that cause you to engage in poor eating habits.
  • Calories—determine your calorie allotment, and try to divide your calories evenly into fourths. If you are having trouble counting calories, then you can use an online or mobile tool that measures them for you.

Journalizing these items gives you control of your eating habits. You’ll learn to master portion sizes, and balances your nutrition and calories. Do not cut corners. You are not doing your body any favors by skipping meals or lying on your food journal.

Plan

  • Meals—eat five to six times a day (three meals plus two to three snacks and anabolic shakes). By eating often, you reduce the chances of indulging in unhealthy foods because you are not always hungry.
  • Grocery Trips—
    • High Fiber Fruits & Vegetables: eat various different-colored vegetables each day to increase the variety of vitamins, minerals, and antioxidants that you’re eating.
    • Lean Protein
    • Nonfat Dairy Products

Planning your meal helps you stay on track of meeting your health goals. Once you have gotten the hang of journalizing your caloric intake, you’ll be able to go to the grocery store and make smarter choices.