Tag Archives: the clinic by dr h

The Clinic is Here to Help You Succeed!

Here at The Clinic by Dr. H our goal is to make sure you come out a better version of yourself. A weight loss journey is not an easy one to embark on and most times we need that extra push from someone to get through it. Our team of professionals has one goal and that is to help you succeed in your fitness journey.

We are proud of our work and it brings happiness to our lives when we get feedback on what The Clinic has done for one of our clients. One of our previous clients credits the Clinic for improving her stamina and health. She credits the clinic for being able to walk through a trail that is equivalent to 400 steps for an hour in 90 degree heat. Something that she admits she could not do before her stay at The Clinic.

Stay tuned for updates on our next session here at The Clinic by Dr. H

Fall Back into Fitness at The Clinic

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.

Here at the The Clinic by Dr.H we currently have a new session under way. The Session began last Friday, September 11th and will go on until September 25th. These sessions teach you to work outside of a gym environment and to test your body’s limits. A way to push your self to the absolute limit in a way that you will enjoy. Think of the 2 week session as an investment towards the rest of your life.

Our next session will begin on October 16th and will end on October 30th. This session will focus around working together as team’s. Our goal is to have you and your partner to develop and work hard together and to use each other as motivation. If you sign up together then your partner will get 50% at sign up.

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.

 

Being Active Reduces the Risk of Developing Type 2 Diabetes

People with diabetes often take prescription drugs to maintain their health and sugar levels. Diabetes patients should be making healthier choices like exercising and eating better to improve their health. Good nutrition helps to get the proper amount of nutrients through food and not through supplements. Similarly, exercise helps build strength, endurance, and reduces fat. The best part? There are no side effects from eating right and exercising.

Studies show that staying active helps reduce the risk of developing type 2 diabetes as well as cardiovascular disease. So what can someone with type 2 diabetes do? According to the Journal of the American Medical Association found that when people with type 2 diabetes did a combination of aerobic (cardio) exercise and resistance training, they were able to lower blood sugar levels after nine months than people who did either type of exercise alone.

The Clinic by Dr. H teaches patients to live healthier lives as opposed to giving people a quick fix. Make things happen this summer and put your health first. Click here to book your stay.

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.

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!

tanzania-kilimanjaro

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.

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.