Doctorforlife Blog

Medical Weight Loss Clinics vs Traditional Weight Loss Clinics

Thu, 17 Jul 2025 10:43:54 GMT

If you have ever tried to lose weight, you know how overwhelming it can be to decide on a program that is right for you. The choices are endless: fitness franchises, juice cleanses, online coaching, and calorie-counting apps.

Not all weight loss clinics are the same. One of the biggest differences? Whether the clinic is medical or non-medical. In this blog, we will outline the key differences between a medical weight loss clinic and a conventional weight loss clinic and discuss why medically supervised weight loss is typically a safer and healthier choice.

What Is a Medical Weight Loss Clinic?

Let's start with the basics.

A medical weight loss clinic is a medical facility that is monitored by licensed physicians or nurse practitioners specializing in either obesity medicine or internal medicine. They approach weight loss as a medical condition, not an aesthetic issue or personal failure. It isn't guesswork, fad diets, or other methods many have tried to lose weight. Weight loss is science, strategy, and support.

What About Traditional Weight Loss Clinics?

In contrast, traditional weight loss clinics-franchise chains, diet centers, or wellness coaches-focus on quick results and a standard approach to weight loss. These can provide accountability and sometimes even some degree of help, but not typically with a board-certified medical provider associated with them. This means that they cannot legally assess medical issues, prescribe medications, or create individualized plans for people who may have underlying health risks.

And that's a problem, especially if you're someone dealing with:

Type 2 diabetes
PCOS
High blood pressure
Thyroid issues
Metabolic syndrome
Or a BMI over 30

These conditions impact how your body stores fat, how your hormones act, and how your metabolism works. Ignoring these factors isn't just ineffective ; it can also be risky.

Key Differences: Medical vs Traditional Weight Loss Clinics

Why Medical Weight Loss Clinics Work Better

Most traditional weight loss clinics focus on rapid weight reduction: "Lose 20 lbs in 20 days!" or "Wear your jeans by Friday!" But medical weight loss clinics such as Doctor for Life take a broader perspective, emphasizing sustainable fat loss, hormone balance, metabolic change, and complete lifestyle modification.

Here's why this matters:

1. It's Safe

Before you start, medical clinics take all of the necessary labs and tests. Your plan will account for factors like sleep apnea, insulin resistance, or high blood pressure, if you have these. You're not expected to just "figure it out" on your own.

2. It's Personalized

You aren't just following the same diet someone else wrote in a binder or made for you. This is a treatment plan created specifically for your body, habits, and health history, including exercise, nutrition, and medication choices.

3. It Includes Behavioral Support

Weight loss is often just as emotional as it is physical. That's why we integrate mental health support and habit coaching into our programs. Real change happens when you heal your relationship with food and your body.

4. It's Covered by Insurance

That's right-most insurance coverage will cover part of your treatment. At Doctor for Life, we will help you verify your benefits and coverage to maximize them!

Why Choose Doctor for Life?

At Doctor for Life, when you walk in, you are not starting a diet; you are starting a partnership with a medical team committed to your health and happiness for life. We don't just hand you a list of foods to avoid and send you on your way.

We are with you, for you, and addressing your medical needs. Our patients come to us out of dissatisfaction; they are tired of losing a few pounds only to regain them . With our medical weight loss clinic, it's not about weight loss; it's about health gain!

Final Word: What's Right for You?

If you're in decent health and simply need a little structure and motivation, a traditional clinic may offer some support. However, if you take your health seriously or have a chronic condition, then a medical weight loss clinic is not only safer, but it is much more effective. Now is the time to stop guessing. Let a medical team take the lead.

Don't settle for one-size-fits-all. Choose a smarter, safer, science-backed way to lose weight. Choose Doctor for Life! or call us to schedule your consultation.

The 7 Components of a Successful Weight Loss Program

Thu, 17 Jul 2025 10:43:49 GMT

If losing weight were as simple as "eat less, move more," we wouldn't be here. The reality is that sustainable weight loss is far more complicated and requires a multi-layered, science-based approach that considers your biology, habits, lifestyle, and mental health.

That's why the most effective weight loss programs are not based on fads or willpower -they're based on strategy, structure, and support. If you're exploring weight loss programs that will actually work, particularly those with food guidance, this is what a successful program needs to include.

1. Medical Supervision

A truly effective weight loss program begins with clinical supervision. When we mention medical supervision, we mean your health is monitored by physicians, nurse practitioners, or other licensed healthcare providers. They evaluate your entire health history, detect any underlying medical problems (such as diabetes, PCOS, or hypothyroidism), and tailor a plan to your physiology.

Medical weight loss programs may also include lab work, medication if appropriate, and ongoing follow-up visits to ensure your weight loss is safe and steady.

2. Personalized Nutrition Planning

You are not a calorie counter. Everybody has different metabolisms, allergies, lifestyles, and nutritional requirements. That is why most one-size-fits-all diets don't work - and why weight loss programs with food personalization show much better results.

A personalized food plan should consider:

Your metabolic rate
Your medical history
Food intolerances or allergies
Cultural or religious food preferences
Your schedule and eating habits

3. Behavioral Health Support

Weight gain is influenced by emotional eating, stress, trauma, and learned behaviors . Even the best diet will only go so far if your relationship with food has not changed and your behaviors remain unaltered.

A successful program will offer access to therapists, counselors, or coaches who can help you build better mental habits about food, exercise, and self-care.

4. Fitness Guidance (Not Just Gym Advice)

You don't need to be a jock to lose weight-but movement is important. Even more crucial is the type of movement that works for your body and lifestyle. Good programs will have fitness plans that evolve with your ability/progress. Whether you're starting with gentle stretching or high-intensity training, a good plan will keep your body moving but won't push you to burn out or injure yourself.

5. Ongoing Monitoring and Adjustments

Real success comes from consistent feedback. A program that checks in monthly isn't enough. You need ongoing adjustments based on:

How is your body responding
Lab results
Weight trends
Nutritional shifts
Changes in medication or health status

6. Education and Empowerment

You shouldn't simply go through a plan-you should understand what it entails. Programs with educational support give you the "why" behind the methods and teach you ways to sustainably manage your health independently moving forward.

Look for programs that offer:

Nutrition education
Cooking or meal planning workshops
Label reading tips
Stress and sleep management

7. Long-Term Support and Maintenance

Losing weight is just half the process-keeping it off is even harder. Many people regain weight after completing the program because there is typically no follow-up or support.

Programs that provide a structured plan for maintenance excel when it comes to helping clients avoid weight gain, as they incorporate a process for weight stabilization along with accountability and prevention of slip-ups.

Why Doctor for Life Stands Out?

Our medically supervised program is built on the exact seven components above. We don't do quick fixes. We build lasting change.

Whether you're seeking weight loss programs with food guidance, fitness support, or medical expertise. We're here to help you reclaim your health. And yes, we work with major insurance providers to make our care as accessible as possible.

Doctor for Life = Strategy, Science, and Support.

Physician-led care
Personalized nutrition
Real-world fitness plans
Behavioral and emotional support
Ongoing health monitoring
Insurance-friendly
Long-term maintenance options

Start Today — The Right Way

If you're tired of bouncing from one diet to another, it's time to do things differently. Let Doctor for Life be your partner in real, sustainable transformation.

Visit Doctorforlife or call us to schedule a consultation. Let's get started.

How to Find the Best Weight Loss Program Covered by Insurance in Greenville, SC

Mon, 14 Jul 2025 07:56:37 GMT

The reality is that losing weight is hard, expensive, and sometimes frustratingly isolating. Not because you lack discipline, but because the world we live in wasn't designed for long-term health.

If you live in Greenville, SC, and you're wondering how to finally get on the right path without breaking the bank, here's something worth paying attention to: the best weight loss programs covered by insurance are closer and more accessible than you might think.

So, how do you find the best weight loss program covered by insurance in Greenville, SC? It starts with knowing what to look for and understanding why not all weight loss programs are created equal.

What Makes a Weight Loss Program Effective?

Before going in depth on coverage and costs, let's discuss what a proper weight loss program should include. A complete plan should support your physical health, mental health, and behavioral practices. Here are the essential pieces to consider:

1. Medical Supervision

An effective weight loss program should be supervised by physicians or nurse practitioners who view obesity as a chronic medical condition, not a " willpower " issue. Medical supervision assures you that your weight loss journey is safe, especially if you have other medical conditions, like diabetes, high blood pressure, or PCOS.

2. Personalized Nutrition Plans

One-size-fits-all diets rarely work. A medically backed program will help you discover the best food strategies for your body type, metabolic rate, lifestyle, and health goals.

3. Behavioral Counseling

Successful, long-term weight loss involves more than just food and exercise. Psychological triggers, behaviors, and mindset must all be taken into consideration. Evidence shows that programs offering behavioral health or counseling support can substantially increase the odds of maintaining weight loss.

4. Fitness Support

Exercise should fit your capacity and progress. No matter where you are in your journey, a good program should provide direction on movement that aligns with your weight loss.

5. Insurance Coverage

The costs of treatments related to weight loss can be extremely high. This is why programs covered by insurance for weight loss are a significant advantage! If your insurance company covers at least part of a medically supervised plan, you are receiving quality care without the extra financial burden.

How Do You Know Insurance Covered Weight Loss Programs?

The best way is to ask. Reputable clinics that accept insurance will be transparent about what's included and will often assist you with verifying your benefits. If a clinic doesn't mention insurance or isn't willing to help you navigate coverage, that's a red flag.

Why Doctor for Life Offers the Best Insurance Covered Weight Loss Programs

Doctor for Life offers medically supervised weight management based on your specific health profile. We have insurance covered weight loss programs, and they work. The services we provide are not a "quick fix." We will help you build a healthier life.

What Sets Our Program Apart?

Physician-Guided Care: Every client starts with a complete medical assessment by our doctors and nurse practitioners.
Customized Meal Planning: We help you create a realistic eating plan that you can enjoy and stick to.
Behavioral Health Support: We integrate mental health care into your weight loss journey to help you build sustainable habits.
Fitness & Lifestyle Coaching: We provide realistic fitness recommendations considering your schedule and fitness levels.
Long-Term Maintenance: Our goal isn't just weight loss - it's weight management. That means ongoing support even after you reach your goals.
Insurance-Friendly Approach: We accept most major insurance plans and are happy to help you navigate your benefits.

Who Qualifies for Insurance Covered Weight Loss Programs?

Many insurance providers cover medical weight loss programs, especially for the following conditions:

-Obesity (BMI of 30 or more)
-Type 2 diabetes
-Hypertension
-Sleep apnea
-Metabolic syndrome
-PCOS

Even if you are unsure about being a qualified candidate, we welcome you to call us. We will verify your benefits and help you take the next step toward health.

Ready to Start? Let's Talk

If you're looking for the best weight loss program covered by insurance in Greenville, SC, look no further than Doctor for Life. With compassionate care, evidence-based methods, and a strong focus on long-term results, we're here to help you achieve real transformation physically and mentally.

Take the first step today. Contact Doctor for Life or call us to schedule your consultation. Let's find out if your insurance covers our program and let's begin your journey to better health.

Your health is worth it. Let us help you find a path that works and that's covered.

An effective weight loss program covered by insurance in Greenville, SC , shows that Doctor for Life excels at providing thoughtful, research-backed, meaningful, long-lasting results. Our focus is on real transformation, not only physically but also mentally. You can start your journey today.

Which Is the Best Weight Loss Program for Seniors in 2025?

Wed, 09 Jul 2025 11:14:45 GMT

With aging comes a shift in either focus or acceptance of body weight as an important part of a meaningful lifestyle. It can be focused on keeping health and mobility, independence, and wellness intact. But for older adult individuals, weight loss is not as simple as "eat less, move more".

Older adults actually encounter health, metabolic, and lifestyle unique situations that require a more thoughtful, medically supervised approach. So, what works best for the weight loss programs for seniors? And how may they be adjusted to accommodate complex needs?

As we say in the gym world, "let's unpack this".

Why Weight Loss Is Different for Seniors

Older bodies endure serious physiological transitions that can make anyone's traditional dieting program ineffective or even dangerous for older adults. Here are some of the challenges faced by older adults trying to lose weight:

Slower metabolism: The older body burns slightly fewer calories at rest and is particularly impacted by this during weight loss.
Deterioration of muscle (sarcopenia): As we get older, we lose muscle mass, and rapid weight loss may exacerbate this condition.
Chronic medical conditions: The senior population often manages various chronic medical conditions such as diabetes, arthritis, hypertension, and heart disease.
Nutrient deficiencies: Dieters can easily restrict important nutrients that older adults need to remain healthy (i.e., calcium, vitamin D, B12, etc).
Limitation in mobility: Some older adults may be impacted by arthritis or joint pain that makes following a conventional plan of exercise challenging.

As you can see, the best programs for older adults who are trying to lose weight must be safe, individualized, and encourage health benefits over quick fixes!

Key Components of an Effective Senior Weight Loss Program

At Doctor For Life, we know that all patients are not the same with respect to age, especially in the case of older adults. That's why our weight management plans for seniors are built on four foundation pillars:

1. Medical Supervision

Older adults are more at risk for adverse effects when losing weight drastically. That's why every one of our programs begins with a complete health evaluation, including lab work, medication review, and discussion of existing medical conditions. The board-certified physicians involved in the program will make sure your plan is effective and medically safe.

2. Balanced Nutrition, Not Restriction

Crash diets don't work—especially for seniors. Instead, we focus on nutrition plans rich in lean protein, fiber, healthy fats, and essential vitamins. Whether you're dealing with high blood pressure or managing diabetes, our registered dietitians craft customized meal plans that support weight loss while protecting your health.

Related: Learn more about how to eat healthy in 2025 .

3. Gentle, Sustainable Exercise

Forget high-impact aerobics or boot camps. Seniors benefit most from low-impact, mobility-enhancing exercises such as walking, aquatic fitness, yoga, or light resistance training. We integrate movement therapy that's suited to your ability level and comfort, helping you retain strength, balance, and independence.

4. Behavioral Coaching & Accountability

Many seniors struggle with emotional eating, loneliness, or fixed routines. Our programs include behavioral counseling and goal-setting strategies to build sustainable habits. Weekly check-ins, coaching sessions, and group support can keep you motivated and on track.

Related: Learn about the behavioral care for weight loss.

How Doctor For Life Supports Senior Weight Loss

Doctor For Life specializes in medically supervised weight management . We've seen firsthand how the right program can transform the lives of older adults. Here's what sets us apart:

Personalized Programs : Every plan is tailored to your age, activity level, medications, and lifestyle.
Team-Based Care : Physicians, dietitians, fitness professionals, and behavioral coaches work together to support your goals.
Non-Surgical Options : We focus on long-term success using non-invasive, sustainable methods.
Focus on Longevity : Our programs don't just help you lose weight—they help you live longer, move better, and feel stronger.

We believe seniors deserve the best weight loss programs, not a one-size-fits-all approach. That's why our solutions are flexible, evidence-based, and built around your goals.

Final Thoughts

Just because we are aging doesn't mean we need to stop taking care of our health. Maintaining a healthy weight in your senior years can help decrease your risk of falls, increase your energy levels, and help you enjoy the best quality of life possible.

At Doctor For Life, we provide the best weight loss programs for seniors . They are safe, supportive, and cater to an individual's needs. If you or someone you love is ready to move forward with your health, please reach out to us today for a consultation and to set you on your way.

FAQs(Frequently Asked Questions)

What is the safest weight loss method for seniors?

A medically supervised program that combines proper nutrition, gentle exercise, and health monitoring is the safest.

Can seniors lose weight without muscle loss?

Yes, when weight loss is gradual and paired with protein-rich meals and strength-based movement, muscle loss can be minimized.

Is Doctor For Life's program suitable for seniors with chronic illnesses?

Absolutely. All programs are customized to account for conditions like heart disease, arthritis, or diabetes.

Do I need to be very active to lose weight at this age?

Not at all. Even small increases in low-impact movement can support weight loss when combined with a proper diet.

Independence Day America- Freedom is not Free | Doctorforlife

Tue, 01 Jul 2025 14:01:08 GMT

Independence Day America- Freedom is not Free | Doctorforlife

Happy Independence Day

Here at Doctor for Life™, we are providing freedom for our patients—not only freedom from sickness and the ability to live a good life, but also the freedom to pay accordingly.

As we approach Independence Day, we think about the freedoms that we have gained as a nation, and we thank God for them. We also wish to consider and respect the freedom that has been given by our sacrificial heroes.

We think of George Washington, our nation's father and sacrificial leader, who gave not only his blood but also mortgaged his property to secure America's liberty.

For many of our South American patients who have become Americans, we also think of Simón Bolívar, who not only helped free us from our colonial overbears but also liberated slaves in what is now Colombia, Panama, Bolivia, Venezuela, Ecuador, and Peru—risking his life in 200 battles.

These great men are both commemorated in prose and statue alike on the streets and buildings of Washington, D.C. And while Washington appears on hundreds of American monuments, currency, buildings, ships, towns, municipalities, and states, Bolívar himself is not obscure, with over 11 American towns, counties, and municipalities bearing his patronage.

These two heroes were changing the world during roughly the same era. While celebratory variations occur in our respective countries, both men nonetheless lauded and celebrated true liberty—not libertinism. This liberty—“being able to govern ourselves and our actions, without requiring an overlord”—is very different from the modern-day libertinism that some people confuse with liberty.

We celebrate liberty, not libertinism, or the “ability to do whatever one chooses, irrespective of harm to self, family, religious congregation, or town and country.” Here in America, we also follow a Constitution and founding documents which inform us that our rights come from a Creator, or a personal God. This is truly unique, given that the 18th-century concept was that rights were “given by a King/Lord.”

In the modern era, this stands in contrast to frameworks such as those from the UN and EU, which claim that rights simply come “from laws and the Charter of Fundamental Rights of the European Union, national constitutions and traditions, international agreements, foundational principles, and the legal frameworks of member states”… essentially stating that rights come from man and what man has written. Therefore, rights are arbitrary, and when laws are challenged, they can be changed or annulled.

When we consider how to treat people in modern medical care, we often ask: “Who has the responsibility to govern our health?” The idea that the government holds this responsibility is based on European sensibilities that talk about human rights. However, the United States has a unique and rich history of providing healthcare through a Christian paradigm.

This tradition emanates from the first hospital established by St. Helena, Constantine’s mother. Even before her, St. Paul’s cousins offered psychological services to Christian parishioners.

The Church practiced xenodochia —the care of strangers—and orphanochia —care for orphans. Of course, “hospital” and “hospitality” share a common origin and meaning.

Many of us remember, even within our own lifetime, when the only hospitals available to us were institutions such as Baptist Hospitals, Presbyterian Hospitals, St. Jude’s, St. Joseph’s, or Bon Secours.

Later, community hospitals began to emerge, often named after a respected elder, former physician, or benefactor. Patients were seen regardless of their ability to pay, and the Church or community would cover expenses beyond what was possible for the deserving poor.

Only in recent history have corporations entered the healthcare system. When Christian communities operated clinics and hospitals, the cost of care was significantly lower.

There was a time when people bartered for services from a physician. For example, on the day of my grandfather’s birth in 1895, a doctor came to the home to deliver him. Forty-six years later, another physician came to deliver my father, and that same physician also delivered my aunt and uncle—all in the same home. Those debts were paid through a barter system or in cash.

Today, we operate a clinic that still considers barriers to healthcare. The inability to pay remains a major concern. This time of year is a chance to reflect again on liberty and what it means to offer appropriate concern and care for our fellow citizens—our patients.

Here at Doctor for Life, we accept all forms of coverage. We are especially considerate of those paying in cash and will work to create an affordable payment solution. We certainly do not turn anyone away based on economic hardship.

Our clinic offers full primary care services, including minor surgeries, as well as a full fitness center, a health coach, a dietitian, and a personal trainer. Through our Get-Well Stay-Well and Medicare-20 programs, we help people regain health and maintain it for one or two years beyond their initial visit.

The opportunity to sustain your health and manage your weight long-term is greatly increased. This is due to our proper and attentive approach to our High Touch, High Trust, and High-Tech policy—where technology meets science, and science meets compassion. We practice medicine the way it should be—with healthy, thriving(better version of yourself) patients, happy staff, and happy doctors alike!

We hope that during this July 4th season, you’ll reflect on the independence we’ve been graced with as a nation. Please also consider the liberties you already have and come visit our unique clinic. Book a massage with Namia, walk through our gym and chef’s kitchen, and visualize a renewed appreciation and enjoyment of liberating medical care—freedom from excess weight and financial burden.

Medical Weight Loss & Insurance: How Does It Work?

Tue, 01 Jul 2025 09:26:20 GMT

Weight loss is not simply a question of willpower; it requires the right support, strategy, and medical care. For countless individuals, especially those dealing with a chronic condition or experiencing stubborn weight gain, a medically supervised weight loss program can provide sustainable results that a standard diet cannot. However, one question that hinders individuals from moving forward more than any other is, "Will my health insurance help cover it?"

So let's break it all down for you clearly and simply.

What Is a Medical Weight Loss Program, Exactly?

Medical weight loss programs are regulated by healthcare professionals rather than commercial diet programs. These aren't meal kits or hardcore boot camps; they are designed based on you and the evaluation of your medical history, body composition, lifestyle, and goals. For example, Dr. For Life understands that weight management is about improving your health and quality of life, not just weight loss. Programs often include:

Physician consultations
Nutrition counseling
Fitness plans
Behavioral therapy
FDA-approved weight loss medications
Ongoing support and monitoring

This makes it one of the best weight loss program for women and men who are struggling with chronic conditions like obesity, diabetes, or high blood pressure.

Why Insurance Companies Are Starting to Pay Attention

The costs of being obese are really high. According to the CDC, the estimated medical cost of obesity in the U.S. in 2019 was $173 billion! Individuals with obesity incur an average of $1,861 more per year in medical costs compared to individuals with a healthy weight.

Insurance companies are coming to realize that preventive care, such as medical weight management programs, will prevent more costly treatments in the future-heart surgery, diabetes issues, etc. That's why we are seeing coverage for parts or all of these programs!

Does Insurance cover Medical Weight Loss?

Here's the frustrating but honest answer: It depends!

Coverage varies based on your insurance provider, plan type, location, and medical necessity. However, there are some consistent patterns:

Covered Services May Include:

Doctor visits related to weight management
Lab tests and screenings
Behavioral therapy or counseling
Prescription weight loss medications
Nutrition counseling by a licensed provider

Typically Not Covered:

Meal replacements or supplements
Gym memberships
Cosmetic procedures like liposuction

That said, some insurance plans may cover more if you have obesity-related health conditions like sleep apnea, high cholesterol, or Type 2 diabetes.

How to Check If You're Covered

If you're considering a program such as Dr. For Life's, here's how to determine what your insurance covers:

Call Your Insurance Company
Inquire about coverage for obesity treatment or weight management. Use specific terms like "medical weight management program" or "obesity behavioral therapy." Check Your Summary of Benefits
Look for coverage under preventive services or chronic disease management. Seek assistance from the clinic if needed.

Most medical weight loss clinics, including Dr. For Life, are willing to check your insurance benefits and discuss your coverage options.

What If It's Not Covered?

If your insurance doesn't cover the entire program, don't lose hope. Here are some alternatives:

Use HSA or FSA Funds: These pre-tax accounts can often be used to pay for qualified medical expenses, including doctor-prescribed weight loss programs.
Request a Letter of Medical Necessity: If your doctor considers the program essential for managing a related condition, it may improve your chances of obtaining reimbursement.
Payment Plans: Ask your clinic if they provide flexible payment options to make the program more affordable.

Real Talk: Is It Worth It?

Definitely. If you have persistent weight issues, particularly those related to medical conditions, having a professional plan can significantly impact your life. Studies indicate that medically supervised programs yield much higher success rates they are safer than a do-it-yourself diet, non-medical interventions, or over-the-counter supplements.

With a doctor collaborating with you, your plan should remain adaptable. Your weight may fluctuate. You might be adjusting medication, balancing your hormones, or eating in response to stress levels.

Final Thoughts: Your Health Is the Best Investment

Weight loss isn't solely about fitting into a smaller size; it's about feeling better, moving with ease, and reducing your risk for serious illnesses. While insurance coverage may appear to be a confusing maze, it's worth navigating if it helps you access one of the best weight loss programs for both women and men.

Whether you're insured, underinsured, or paying out of pocket, Dr. For Life's medical weight loss programs are

designed to meet you where you are and help you reach your goals.

Ready to take the first step? Contact our team today , and we'll assist you in checking your benefits, understanding your options, and starting your personalized medical weight loss journey toward better health.

When to Use Weight Loss Medication?

Mon, 23 Jun 2025 09:49:33 GMT

Weight loss medications are not magic pills! They won't save you from a weekend of bottomless brunch, and they are not a replacement for real lifestyle changes. That said, they can still have their place, and they're certainly not useless. In fact, for the right patient with obesity (or stubborn weight that defies salads and steps tracking ), they can be a very effective tool when used responsibly, under the guidance of a prescriber.

So now that we can consider medical weight loss medication, when is the right time? Let's back up first and talk about the foundation we'd like you to establish for your weight loss journey.

Step One: Build Your Lifestyle First (No Skipping!)

Before considering medication, you must focus on the big three:

Eating: Eating whole foods and lean protein/fiber-filled veggies and working to limit added sugar and refined carbs.
Exercise: At least 150 minutes of moderate-intensity activity weekly. Walking counts, dancing counts, chasing toddlers? Definitely counts.
Sleep and Stress: Chronic stress and poor sleep can sabotage even the cleanest diet. Aim for 7–8 hours of sleep and find healthy coping strategies—no, doom-scrolling doesn't count.

According to the CDC, healthy weight loss is typically 1 to 2 pounds per week , and most people start to see progress through consistent behavior changes. For many, this is enough. But for others—particularly those with medical complications—lifestyle changes alone aren't enough.

So...When Is Weight Loss Medication Necessary?

Weight loss medications are usually recommended when your weight becomes a medical concern , and lifestyle changes haven't produced sufficient results. Specifically, you may be a candidate if:

Your BMI is 30 or higher (classified as obese)
Your BMI is 27 or higher , with weight-related health conditions like:
Type 2 diabetes
Hypertension
Sleep apnea
PCOS
High cholesterol
Fatty liver disease

In these situations, the risks of excess weight are high—and medications can help tilt the scale (pun intended) toward better health.

How Do Weight Loss Medications Work?

Most FDA-approved weight loss medications work in one of three ways:

Appetite Suppression: Reduces hunger and/or increases satiety (e.g., phentermine-topiramate).
Fat Absorption Blockers: Prevents your body from absorbing some of the fat you eat (e.g., orlistat).
Hormone Mimickers: Medications such as semaglutide (Wegovy) mimic hormones involved in controlling blood sugar and appetite.

These medications are not magic pills, but they can jumpstart your weight loss process and help you sustain it as long as you are willing to make lifestyle changes.

In The New England Journal of Medicine study from 2021, the individuals treated with semaglutide lost around 15% of their body weight within 68 weeks , while individuals treated with lifestyle intervention lost around 2.4% of their body weight.

The Pros of Medical Weight Loss Medications

Let's give credit where it's due. Under the guidance of a qualified provider, medical weight loss drugs can:

Improve metabolic markers (like A1C, blood pressure, and cholesterol)
Help break frustrating weight plateaus
Increase confidence and motivation
Reduce risks of serious illnesses

For those with conditions like insulin resistance or binge eating disorder, medications can help regulate appetite and cravings at a chemical level.

But It's Not All Sunshine and Skinny Jeans…

Weight loss medications aren't suitable for everyone. They can cause side effects like nausea, digestive upset, increased heart rate, or even gallstones with rapid weight loss. And they must be prescribed and monitored by a licensed medical provider.

Also, medications are not a lifelong crutch. Most are recommended for short- to medium-term use. Once a healthy weight is achieved and stabilized, the goal is to continue managing your lifestyle so that the weight doesn't return.

Medication Without Lifestyle? Don't Bother.

If you're not willing to change your habits, no medication will work long-term. Period.

Studies show that people who combine medication with lifestyle changes lose significantly more weight than those who use medication alone. You still need to eat better, move more, sleep well, and manage stress. The medication just makes it easier to do all those things consistently.

So, What's the First Step?

If you've:

Been trying for months (or years) to lose weight
Hit a plateau despite diet and exercise
Are dealing with obesity-related health risks

Then it's time to talk to a professional. A qualified medical weight loss clinic can assess your history, goals, and health conditions to determine whether weight loss medication makes sense for you.

Final Thoughts: Medication Is a Tool, Not a Shortcut

Let's ditch the shame and judgment surrounding getting medical help to lose weight. Obesity is a complex, chronic

disease influenced by biology, environment, and behavior. Weight loss medications aren't cheating-they're treating.

But they're most effective when used strategically, not desperately. So, start with the lifestyle changes, stay consistent, and talk to a medical expert about whether medication can help get you to the finish line.

Ready to take the next step in your weight loss journey?

At Dr. For Life, we are here to support you with proven medical solutions, compassionate care, and a plan that truly fits your life. Book a consultation and find out if weight loss medication is right for you.

Why You Should Consult with a Weight Loss Clinic

Mon, 16 Jun 2025 09:39:36 GMT

Shedding weight isn't simply about " eating less and moving more." If it were, countless people wouldn't struggle with physical, emotional, and medical issues associated with weight gain. The reality is that weight loss is personal, complicated, and often requires help from a professional. That's where a weight loss clinic comes in.

Whether you're tired of yo-yo dieting, battling weight-related health concerns, or simply seeking a sustainable weight loss solution, a visit to a medical weight loss clinic could be the best decision you make this year. Here's why.

1. You Get a Plan Tailored to Your Body

One of the biggest traps of online dieting and exercise fads is that they are built for everyone, not for YOU. A weight loss clinic can create customized plans, designed with your medical history, metabolism, hormonal balance, lifestyle, and even emotional needs in mind. This is not a one-size-fits-all meal plan. It's a science-based, doctor-developed plan that is tailored for your body.

2. Medical Supervision = Safety + Results

While crash diets and detox teas may advertise instant results, they can also lead to muscle loss, nutrient deficiencies, and even heart complications that pose dangers. A medical weight loss clinic employs trained health care professionals such as doctors, nurses, dietitians, and fitness experts -who can monitor your progress, adjust your treatment, and ensure you receive safe and effective weight loss care.

This is particularly important if you have underlying health issues like:

Diabetes
Thyroid disorders
Hypertension
PCOS
Sleep apnea

Supervision means you're not just losing weight—you're improving your overall health.

3. You'll Tackle the "Why" Behind Your Weight Gain

Here is what crash diets fail to address: the root cause of your weight gain. It may be linked to emotional eating, stress, hormonal issues, or simply leading a sedentary lifestyle. A weight loss management clinic will uncover the underlying issues.

This often involves :

Behavioral therapy or lifestyle coaching
Mental health support
Stress and sleep management

Weight gain is usually a symptom—not the problem itself. A good clinic helps you get to the heart of the issue.

4. Access to FDA-Approved Medications and Therapies

Trying to lose 20, 40, or 100 pounds on your own is challenging. However, with medical support, you may qualify for prescription medications or therapies that make the process more manageable.

Some medical weight loss clinics offer:

Prescription appetite suppressants
Lipotropic injections
Hormone optimization
Metabolic testing

These tools can help reset your metabolism and give you the boost you need to stay motivated and consistent.

5. You'll Have Ongoing Support and Accountability

Let's be real—motivation doesn't last forever. Life gets busy. Stress hits. Holidays happen.

One of the biggest benefits of a weight loss clinic is the ongoing support. You'll have regular check-ins, access to coaches or counselors, and a team that cares about your progress—even when things get tough.

And yes, accountability makes a difference. People who have structured support lose significantly more weight than those who go it alone.

6. It's Not Just About Losing Weight—It's About Keeping It Off

Sustainable weight loss isn't just about the number on the scale—it's about changing habits that stick. A good weight loss management clinic will teach you how to eat in the real world, how to move your body in ways you enjoy, and how to bounce back after a setback.

More importantly, it helps you develop a lifelong strategy for maintaining a healthy weight without constant restriction or fear of "gaining it all back."

7. You're Investing in More Than Your Looks—You're Investing in Your Life

Obesity is linked to over 200 health conditions, including heart disease, stroke, Type 2 diabetes, infertility, and even certain cancers. However, even a 5–10% reduction in body weight can lead to massive improvements in your health.

Consulting with a medical weight loss clinic isn't about vanity. It's about vitality, energy, confidence, and disease prevention.

So, When Should You Consider Visiting a Weight Loss Clinic?

If any of the following apply to you, it might be time to reach out:

You've tried multiple diets with little success
You have a BMI over 30, or over 27 with related health conditions
Your weight is affecting your sleep, energy, or mobility
You're overwhelmed and don't know where to start

You don't need to "try harder"—you need the right kind of help.

The Bottom Line

Trying to lose weight on your own can feel like an uphill battle but you don't have to go it alone. A weight loss clinic offers you a medically guided, personalized, and compassionate path to long-term health. At Dr.For Life, our medical weight loss clinic is designed to support you from the inside out. With tailored programs, compassionate care, and results-driven strategies, we're not just focused on the weight you lose-we're focused on the life you gain.

Ready to get started?

Book a consultation with our team today and begin your journey toward better health, one supported step at a time.

10 Factors That Lead to Obesity in 2025 (And How to Break the Cycle)

Tue, 10 Jun 2025 11:15:00 GMT

Obesity is much more than a number on the scale. It's a growing health issue that has many complexities, impacting millions of American lives, and it has numerous downstream effects on health from heart health to mental health. As we move into 2025, the elements leading to obesity are becoming more interrelated and, at times, increasingly insidious.

Let's break down the top 10 contributors to obesity in today's world and how a structured, supportive weight loss program—like the one offered at Dr. For Life —can help people regain control over their health and future.

1. Ultra-Processed Diets

Frozen meals, sugary treats, and fast food are convenient foods rich in calories, and often loaded with unhealthy fats and added sugars. Ultra-processed foods began to represent almost 60% of the average American's reference intake in 2025. This makes it hard to manage hunger signals, maintain weight, or reach optimal health.

How we can help: We provide personalized options that teach you to eat for health, not just calories.

2. Lack of Physical Activity

Let's keep it real: A lot of us spend hours staring at screens. Between remote work, watching Netflix, and using smart devices, it becomes easier to live a sedentary life and miss out on physical activity.

Solution: Our health program will help you integrate movement into your daily routine without needing to join a gym!

3. Sleep Deprivation

As of 2025, the average adult is sleeping less than 6.5 hours a night, while 7–9 hours are recommended. If you don't sleep enough, it negatively affects hunger hormones, increases food cravings, and slows metabolism.

We help you reset: Our team collaborates with you to establish sustainable sleeping habits that will support your weight loss journey.

4. Stress and Emotional Eating

The pandemic didn't eliminate stress eating; it made it more subtle. Cortisol (the stress hormone) aids in fat retention, particularly in the belly, and makes any cravings you have even harder to ignore.

Mind meets body: The program we offer includes behavioral counseling to address the emotional aspects of obesity.

5. Genetics and Family History

If you have a family history of obesity, it may make you more likely to gain weight. But it's not a foregone conclusion.

Fact: Genetics may load the gun, but lifestyle pulls the trigger. Rest assured that our personalized plans take your background and biology into account.

6. Hormonal Imbalances

Conditions like PCOS, hypothyroidism, or insulin resistance can impact your metabolism and make losing weight feel impossible.

Support that understands : Our physicians monitor and address underlying health issues that could be interfering with your progress.

7. Medications

Certain prescriptions—like antidepressants, antipsychotics, or corticosteroids—can lead to weight gain as a side effect.

We go deeper : We review your full medical history to create a weight loss plan that works with your medications, not against them.

8. Social and Environmental Factors

Food deserts, lack of safe exercise spaces, and cultural norms around food can all contribute to unhealthy habits.

Our approach : We don't judge. We help you find practical solutions based on your lifestyle and environment.

9. Digital Overload

Technology has made our lives easier—but it also encourages passive living. From food delivery apps to binge-watching platforms, our screens have become calorie enablers.

Balance is key : We teach mindful living habits to help you disconnect from devices and reconnect with your health.

10. Misleading Diet Trends

From keto to intermittent fasting, there is always some trend or diet plan promising instant results. The issue? Most of them are not sustainable or safe in the long term, and they do not address the actual causes of obesity.

We do it differently: We offer science-based, medically supervised programs that you can utilize in the real world just the internet.

How Our Healthy Lifestyle Program Can Help

At Dr. For Life, we understand that obesity is more than just eating less and moving more. It involves re-learning habits, re-balancing your body, and having consistent support through both good and bad times.

Here's what sets our program apart:

Individualized care from medical professionals
Nutrition, exercise, and behavioral coaching
Monitoring of hormonal, metabolic, and emotional health
Support that's as human as you are—no guilt, no shame

If you're truly ready to lose weight and promote long-term health, our ultimate program is here to guide you—not just for a few weeks but for life.

Final Thought: You're Not Alone in This

Obesity in 2025 is a complex problem, but it doesn't mean that it cannot be overcome. With the right knowledge and support, you can navigate the complexities of obesity and create a lifestyle that truly works for you. Want to take the next step? Connect with our team and book a consultation today. Let's write your health story, together.

Diabetes Prevention: Learn How Exercise Helps!

Tue, 27 May 2025 08:59:54 GMT

Let's face it—modern life is convenient . Food delivery at your fingertips, binge-worthy shows that autoplay the next episode (thank you, algorithm), and cars that practically park themselves. But this easy life comes at a price, especially for your blood sugar.

Type 2 diabetes now starts to rear its head at times much earlier than before. You're probably aware that one way to 'slam the door' on Type 2 diabetes is by incorporating more physical activity into your life.

I'm not suggesting a full-blown triathlon or aspiring to be a competitive athlete, but I am saying that simply 'moving' can have a significant impact. We strongly believe that prevention is better than cure. This is why our Diabetes Prevention Program takes action to help you change real habits - habits that we help you to implement by first utilizing exercise.

The Diabetes-Exercise Connection

You might be wondering how a walk around the block or a few minutes of dancing around in your kitchen can actually

help manage your blood sugar. The fact is, every time that you move, your muscles will use glucose (sugar) as fuel.

The more your muscles utilize glucose, the less sugar floats around, and if your blood sugar is high, you can guess the potential consequences.

In fact, studies show that 150 minutes of moderate exercise in a week (e.g., brisk walking, an easy bike ride, swimming, or even gardening) can reduce your risk of developing Type 2 diabetes by 58% or more. That's almost as effective as a medication, and significantly more fun.

Here's how exercise acts like a Superman for your metabolic health:

Enhances insulin sensitivity – Your body becomes more effective at using insulin to shuttle sugar into the cells.
Aids weight management – More body fat, particularly around your abdomen, results in a greater diabetes risk.
Help lower inflammation in your body - Chronic inflammation is a common cause of cellular damage in your body, which can also result in insulin resistance.
Boost mood and motivation - Exercise can alleviate stress, anxiety, and depression, which can adversely affect long-term, healthier eating behaviours, overall.

Forms of Exercise that Help Prevent Diabetes

You don't need a fancy gym membership or a personal trainer named Chad. Here's a cheat sheet of movement activities that have been shown to keep your blood sugar low!

1. Aerobic Exercise

The majority of physical activities to lower blood glucose levels are things like walking, riding a bike, swimming, dancing, etc. Aim 5 days a week, 30+ minutes.

2. Strength Training

Lifting weights or using resistance bands builds muscle, and more muscle means better glucose storage and usage.

3. Flexibility & Balance Work

Think yoga or tai chi. These reduce injury risk and support long-term mobility so you can stay active for decades.

4. NEAT (Non-Exercise Activity Thermogenesis)

This is a fancy way of saying: move more in your day-to-day life. Take the stairs, park further away, and clean your house with gusto. Every step counts!

The Excuses? We've Heard Them All.

"I don't have time."

You scroll for 45 minutes straight, don't you? Carve out 10–15 minutes here and there—you'll be amazed.

"I hate the gym."

Great! You don't need to go. Find movement that feels joyful—walking with a friend, dance breaks during work, or chasing your kids around the yard.

"I'm too tired."

Guess what gives you more energy? Yep—exercise. It's the ultimate fuel.

Let's Get You Moving—Together

Knowing is half the battle. Doing is where the magic happens. If you're ready to take control of your health, we're here to walk, stretch, and sweat with you (figuratively, of course).

Our Diabetes Prevention Program is designed with you in mind:

Personalized fitness plans that match your schedule and ability
Nutrition coaching to balance your plate and your glucose
Regular check-ins to keep you on track
Community support that makes it fun and sustainable

We believe prevention should be practical, not preachy. And definitely not lonely. Let's take those first steps together.

Key Takeaways:

Exercise is a habit, not an option.
Even moderate activity on a regular basis can reduce the risk of Type 2 diabetes by more than 50%!
You do not need expensive equipment or a lot of time - only the desire to move.
We can assist with a diabetes prevention program for you, at a time that works for you.

Want to get started? Contact us today and ask about our Diabetes Prevention Program . You will thank yourself in the future with energy, vitality, and blood sugar regulation.

Understanding Primary Care Providers: Your Partner in Good Health

Tue, 20 May 2025 10:45:00 GMT

In a world of instant everything—including fast food, instant coffee, and virtual meetings- one area of your life still revolves around consistency, trust, and long-term relationships: your health.

At the center of that relationship is your Primary Care Provider (PCP)—the one physician expert you've relied upon, health coach, and partner in prevention.

If you've ever wondered what a primary care provider does (besides reminding you your cholesterol is bad), why having a primary care provider is so important now (here's looking at you, 2025), this blog is here to help you fill in the blanks—and your relationship with your health.

What is Primary Care?

Primary care is your first point of contact within our healthcare system. Think of it as the first base for your health... the place where you will head to for everything from your annual physical to managing various chronic conditions.

Primary care encompasses:

Routine check-ups and screenings
Vaccines and immunizations
Treatment for some minor illnesses and injuries
Management of chronic disease (diabetes, hypertension, asthma...) Referrals to other specialists if (and when) needed
Advice on personalized health and prevention

In other words, your primary care provider (PCP) is the medical version of a multi-tool, competent, adaptable, and always in your corner!

Why Having a PCP in 2025 Is More Important Than Ever

We know - with telehealth becoming the norm and urgent care centers on every corner, it may seem less important to have a regular provider. But the reality is no one or no place is going to provide the value that a healthcare professional knows you, your history, and your goals.

Here are reasons why your PCP is the best investment for your health:

1. They See the Bigger Picture

Your PCP is not merely treating your sore throat or reviewing your lab work. Instead, they are monitoring your health over time, using evidence-based protocols to create patterns and foreseeing challenges that may affect your health, and giving you the opportunity to make proactive choices. Your PCP is not a quick fix, but more like your long-term strategy for health.

2. Preventive Care Saves Lives (and Costs)

Annual physicals, screenings, and lifestyle counseling may sound mundane, but they are life-saving. A routine visit with a PCP can detect problems early before they develop into something serious (and cost thousands). According to CDC data, preventive care produces better results and reduces emergency room visits.

3. Chronic Conditions Need Consistent Management

If you're dealing with a chronic illness, your primary care provider (PCP) is a partner in your care. They can help with medication management, care coordination with specialists, tracking symptoms, and, when necessary, updating your care plan. The goal of chronic care is not just treatment but also thriving with the best support.

4. Health Advice You Can Trust

You might've seen the internet peppered with "miracle cures" and TikTok crazes—but you deserve better than that. Your primary care provider (PCP) provides evidence-based care tailored to your needs—the physician isn't going to give you algorithm-based care that's already answered with a one-size-fits-all response. In this age of endless information, that's worth a lot!

5. Mental Health Is Primary

Primary care today isn't just about physical health; it also includes mental health and emotional well-being. Anxiety, depression, stress management, and sleep problems—your PCP is likely your first line of defense and can screen for and support your emotional and mental health needs.

Meet Your Primary Care Partner in Greenville, SC

We are not only your healthcare providers—we are your neighbors, your advocates, and your partners in lifelong wellness. As a primary care provider , we deliver complete, compassionate care for individuals and families of all ages.

Our model is simple: know our patients, build trust, and think prevention first. We work to eliminate confusion around health care and empower you to be an advocate for yourself, from a same-day appointment to a care plan tailored to your needs. Whether you are dealing with a chronic issue, haven't seen a doctor in a very long time, or just want to build a relationship with a health care provider, our team is here to help you take charge of your health--one appointment at a time.

Your journey to better health starts today.

Your Health Journey Starts Here

In 2025, great healthcare starts with a great relationship. Your primary care provider is not just someone you go to when something's wrong - they're the person who helps you stay right. The person who listens, plans, explains, and cheers you on as you progress through the journey of you achieving optimal wellness. If you are in Greenville, SC ready to create a better relationship with your health and wellness, we would love to hear from you.

How Intensive Behavioral Therapy helps in weight loss

Tue, 13 May 2025 10:00:20 GMT

Let's face it—weight loss is not only what's on your plate, but it is also what's on your mind.

Today, knowing what to eat is often not enough. In this fast food, high-stress, highly distracted world, people struggle with the how and the why of their eating behavior. In steps, Intensive Behavioral Therapy (IBT). IBT is a well-studied and scientifically validated method of addressing weight loss from the inside out.

If you are still on the hamster wheel of dieting, paying for gym memberships that you don't use, and feeling guilty over what you have eaten, then it is time to get off. IBT is a more intelligent way to achieve a healthy weight and, more

importantly, keep it off.

What is Intensive Behavioral Therapy?

IBT is not your typical therapy session where you lie on a couch and unpack your childhood. It's a structured, goal-oriented strategy that helps you:

Identify your eating triggers
Change negative thought patterns
Build better habits
Set realistic goals
Stay motivated and accountable

Typically delivered through a series of short, regular sessions (often covered by insurance), IBT gives you the tools to rewrite your relationship with food—and with yourself.

How Does IBT Support Weight Loss?

Let's break down the real magic behind IBT. It works because it focuses on the behavioral root causes of weight gain, not just the symptoms.

Here's how:

1. Helps You Ditch the "All-or-Nothing" Mentality

Ever feel like one slice of cake means your entire diet is ruined? IBT teaches flexibility and resilience. It replaces guilt with understanding, so you can bounce back stronger.

2. Turns Goals into Habits

Saying "I want to lose 30 pounds" is easy. Sticking to a weekly plan to get there? That's harder. IBT helps break big goals into actionable steps —walking 30 minutes a day, swapping soda for water, or tracking meals—until they become second nature.

3. Teaches Mindful Eating

Lots of us mindlessly eat, scrolling on our phones or binging Netflix. IBT helps you become more mindful of months that will help you identify true hunger vs emotional hunger.

4. Unpacks Emotional Eating

Sometimes stress, boredom, or anxiety will show up on your plate. IBT teaches tools to respond emotionally more healthily vs using food as a coping strategy!

5. Builds Long-Term Motivation

Quick fixes fade fast. IBT helps you explore your deeper reasons for wanting to lose weight—whether it's to have more energy, feel confident, or prevent chronic disease—and keeps you anchored to those motivators over time.

Better Weight Better Life!

Weight loss is not only a smaller number on the scale—it's more—more energy, more confidence, more control. Participants who receive behavioral therapy as part of a weight management program are much more likely to succeed and maintain weight loss over time. And the benefits go far beyond weight loss.

Many patients using IBT also experience:

Better blood sugar control
Lower blood pressure and cholesterol
Less likelihood of developing Type 2 diabetes and heart disease
Better sleep and mood
Higher self-esteem and quality of life

Our Weight Management Program: More Than Just a Diet

We use a whole-person model for weight loss. Our comprehensive Weight Management Program offers Intensive Behavioral Therapy sessions, with the support of the entire health care team, who understand this is your personal journey. If you are pre-diabetic, struggling with emotional eating, or just frustrated with yo-yo dieting, our team will be there to help you write the new story to your health journey, one habit at a time.

Key Takeaways

✔ IBT helps you lose weight by changing your thoughts and habits—not just your meals

✔ It supports sustainable weight loss by building self-awareness, resilience, and healthier routines

✔ IBT reduces the risk of chronic conditions like Type 2 diabetes and heart disease

✔ Our weight management program integrates IBT to give you personalized, long-term support

Why Crash Dieting is Bad for Weight Loss in 2025?

Fri, 09 May 2025 11:22:19 GMT

Let's cut to the chase: crash diets are like bad exes! You know they are not good for you, but companies will convince you that you need them. In 2025, with the advancements in nutritional science, AI food planning app technology, and empirical data on effective weight management programs, it's amazing that the crash diet options still exist, given that nutritional ideas have progressed since 2005.

Dropping 10 pounds in a week would be great until you realize your energy has tanked, your moods are swinging like a wrecking ball, and your metabolism is moving slower than your Wi-Fi speeds in a thunderstorm.

So why are crash diets such bad options for weight loss success in 2025?

Let's dive in.

1. Crash Diets = Metabolism Sabotage

Crash diets are very low-calorie diets, sometimes as low as 800–1,200 calories per day. After all, that is hardly enough to survive, let alone provide any fuel for exercise or a busy day! When the body thinks it's starving, it goes into panic mode. It will slow your metabolism in order to (hopefully) avoid starvation (because it doesn't know when you will feed it again).

And the outcome? The oh-so-joyous "yo-yo effect." Yes, you lose weight quickly only to regain all of it (and more) back when you eventually start to eat normally again.

Your body now, greatly fearful of future starvation, holds on to all of that fat like a cat to a warm laptop.

2. Muscle Loss Instead of Fat Loss

Here's the catch: crash diets cause muscle loss, not fat. So what's the problem? Because muscle is a metabolically active tissue, it burns more calories at rest. If you lose muscle, your calorie-burning capabilities decline. In other words, crash diets set you up for long-term failure by taking away the thing that helps you sustainably lose weight.

3. Nutrient Deficiency Is So Last Season

2025 is more about quality than calorie count. For your body to work effectively, you need vitamins, minerals, protein, healthy fats, and complex carbohydrates. If you deny yourself whole food groups or limit your diet to cabbage soup, you'll eventually find your diet is missing critical nutrients. Not only will you feel weak, tired, and cranky, but chronic nutrient deficiency could alter your immune system, gut, hormones, and mental health. No amount of "glow-up" is worth the trade-off.

4. Crash Dieting Is Mentally Exhausting

Let's face it—all that is going to do is make you hangry, anxious, and distracted. You are going to be absorbed with food, reluctant to socialize, and still guilty for eating anything "off-plan." It could also lead to disordered eating behavior, binge eating, or a poor relationship with food. In 2025, we will be focusing on mental health and balance, not punishment and deprivation.

5. The Data Doesn't Lie

Numerous studies published in the last decade show that crash diets do not result in sustained weight loss. The American Journal of Clinical Nutrition shows more than 80% of dieters who crash diet will regain all the weight they have lost by one year later.

Some people even gain more. And let's not even get started on the fact that crash dieting can be dangerous to your health. Crash diets can lead to gallstones, heart palpitations, electrolyte imbalances, and heart failure if extreme.

So…What Does Work for Weight Loss in 2025?

Sustainable weight loss is not about depriving ourselves or punishing our bodies. It is about finding ways to support our bodies as we make positive choices to improve our health. Smart and personalized weight management programs are making this possible. Think about a program that is designed for your body type, goals, lifestyle, and preferences. One that allows us to eat well (not less), move more, sleep better, and actually enjoy the process.

Modern weight management programs allow us to achieve our health goals without destroying our metabolism and functional health. These programs use science-based methods, include holistic health tracking, and provide support from experts who help clients reach their goals. But these programs don't all look the same.

Whether it is AI-based nutrition plans, mindful eating techniques, or one-on-one coaching, 2025 is paving a new way to lose weight without the restrictions of the past.

Final Bite of Wisdom

Crash diets are to the world of wellness what fast fashion is to your wardrobe—cheap, trendy, and horrific for sustainable results. If you're truly ready to change your body and keep it off in 2025, get rid of the starvation diet.

Choose an approach to health that fuels you, accommodates your goals, and leaves you feeling good, not deprived. Because health is not a number on the scale. It is how you feel, how you live, and how confidently you are able to take on the world every day.

The Science of Sustainable Weight Loss: Shed Pounds Without Starving Yourself

Tue, 29 Apr 2025 11:00:04 GMT

Losing weight is a tricky business. Extreme calorie restriction, strict dieting, constant hunger, regular workouts, and there is much more that comes with the struggle of losing weight. And despite doing everything right, it often becomes hard to shed even a few inches. Why? Because you are expecting too much too soon.

Sustainable weight loss happens slowly but steadily. However, not everyone knows about the science behind sustainable weight loss and how they can shed pounds without starving themselves. Instead of putting away your favorite food or doing the same exercises every day, you can opt for smart, evidence-based lifestyle changes that not only help you lose weight but also promote long-term health.

In this blog, we will discuss a few science-backed tips for sustainable weight loss.

Why are you not Losing Weight?

Weight loss is all about the calories. If you consume fewer calories than you burn, you lose weight and vice-versa. But it doesn’t mean you eat a hamburger instead of a salad bowl. The food you eat and the quality of the same plays a crucial role in metabolism, hunger, and energy levels. Sustainable weight can only be achieved if you master the art of balancing nutrition, mindful eating, and an active lifestyle.

A few Science-backed tips that you may follow for sustainable weight loss include:

1. Eat Metabolism-Boosting Foods

A good metabolism is paramount for sustainable weight loss. It refers to the body’s ability of converting food into energy and any disturbance in the metabolic rate of the body restricts weight loss. Though it’s basically genetic, certain foods can be consumed to naturally enhance metabolic efficiency of the body. For example:

1. Protein-rich Foods: Unlike fats and carbohydrates, protein takes more time to digest. Result? Your body burns more calories. Protein sources that you can take in your diet include lean meats, fish, eggs, dairy, beans, and nuts.

2. Fiber-rich Foods: Legumes, whole grains, fruits, and vegetables (leafy greens, tomatoes, bell peppers, green beans, and squash) are fiber-rich foods which help you stay full longer and regulate blood sugar levels. They also regulate cravings and promote weight loss.

3. Healthy Fats: Contrary to outdated beliefs, good fats like those found in avocados, olive oil, nuts, and fatty fish can support metabolism and satiety.

4. Green Tea and Coffee: contains antioxidants that boost metabolism and enhance fat burning.

According to the Dietary Guidelines for Americans 2020-2025 , the portion control includes:

2. Mind Portion Control without Deprivation

One bite of a chocolate pastry and one slice of chocolate pastry makes a huge difference in your calorie count. Portion control is crucial if you want to achieve your weight loss goals. It allows you to enjoy your favorite food without overindulging and keeping calories in check. You can start controlling portions by:

Using Smaller Plates: Studies show that using smaller plates and bowls help you eat less while feeling full and satisfied.
Measure Your Servings: Instead of eating the whole packet of nuts, measure your portions according to the calories to practice mindful eating.
Eating Slowly: Eating slowly helps your brain register fullness and prevents overeating.
Include More Protein and Fiber: Start your meal with a bowl of fruits and vegetables to feel satiated and reduce cravings.
Listen to Your Body: While eating, stop when you feel comfortably full, not stuffed. This practice helps you control your calorie count and prevent overeating habits.

3. Opt Mindful Eating Habits

Most people gain weight due to emotional eating and unnecessary snacking at midnight. Being aware of what you eat, where you eat and how it makes you feel plays a crucial role in weight loss. A few things that you can do to practice mindful eating includes:

Avoid eating in front of a TV or while scrolling your phone to avoid overeating.
Chew properly to promote digestion and allow your brain to recognize when you are full.
Eat only when you're hungry. Avoid emotional cravings and find alternative coping mechanisms, such as, such as walking, journaling, or meditation.
Savor every bite to increase satisfaction in smaller portions.

4. Include Physical Activity in Your Routine

Physical activity doesn’t need to be gruesome or intense. Find activities that you can enjoy for staying consistent.

Strength Training: When you build muscles, it increases resting metabolic rate, which helps you burn more calories even at rest.
Cardio Workouts: Activities like walking, running, cycling, or dancing improve heart health and aid in calorie burn.
NEAT (Non-Exercise Activity Thermogenesis): Simple movements like standing, walking, and fidgeting throughout the day contribute to calorie expenditure.
Consistency Over Intensity: A moderate, enjoyable workout routine is more sustainable than extreme, short-term exercise plans.

5. Incorporate Healthy Habits

Despite managing calories and doing regular exercise, a few healthy habits that you can adopt include:

Include 8 glasses of water in your routine per day. Staying hydrated prevents cravings and hunger.
Get enough sleep to regulate hunger hormones and keep cravings at bay.
Keep yourself away from stress as much as possible to avoid increased appetite and fat storage.
Prepare meals in advance to make healthier choices instead of ordering outside food.

Takea way

Weight loss isn’t a day job but a journey to be extremely careful about your choices. Whether it’s about eating right, staying hydrated, getting enough sleep, managing stress, or incorporating physical activity in your routine, adopting healthy habits will take you a long way. Make gradual changes in your lifestyle and stay as consistent as you can to achieve long-term weight management goals. If you still feel clueless about where to start, contact Doctor For Life for customized diet plans or to enrol yourself in a professional weight management program .

The Role of Hormones in Weight Management

Mon, 21 Apr 2025 10:50:00 GMT

The Role of Hormones in Weight Management: How to Balance Your Body for Optimal Results

You are eating alright, exercising regularly and doing every bit that you can to shed those extra pounds. Then, what’s the reason behind that poor appetite, unexplained weight gain, and frustrating plateaus. It might be the hormonal imbalance.

Hormones are chemical messengers of the body that facilitates nearly every function of the body, including metabolism, hunger, and body fat distribution. To maintain a healthy weight, the hormones should be balanced. Too much or too little of a hormone can severely impact your health, including body weight.

Here are 5 hormones that can affect your weight and how you can keep them at healthy levels.

1. Insulin: The Fat-Storing Hormone

Responsible for controlling blood sugar levels, insulin is the fat-storing hormone secreted by the pancreatic gland. It allows cells to absorb glucose from the bloodstream and store excess sugar as fat. However, in some individuals, the insulin hormone doesn’t get secreted and the spike in blood sugar leads to weight gain and also increases the risk of Type 2 diabetes. This condition is called insulin resistance.

Tips to balance insulin levels:

Exercise Regularly: Consistent physical activity improves insulin sensitivity and allows cells to use blood glucose more effectively.
Change your diet: Reduce the intake of refined carbohydrates like white bread, sugary drinks, and processed foods that may cause insulin spike.
Add proteins and fiber: Switch to a fiber-rich and protein-rich diet, including vegetables, fruits, whole grains, meat, fish, eggs, and more to stabilize blood sugar levels.
Improve your Sleep: Correct amount of sleep is linked to moderate weight management, staying awake late leads to cravings, ending up in weight gain and insulin resistance.

2. Leptin: The Satiety Hormone

Hypothalamus is a portion of the brain that regulates your appetite and indicates that you are full. This message is sent by Leptin hormone to Hypothalamus. When this message or signal is not recognized by the brain, leptin resistance occurs, which eventually leads to overeating and weight gain. Though direct causes of leptin resistance are undiscovered, it might be a result of inflammation, gene mutations, and excessive leptin production due to obesity.

Tips to balance leptin levels:

Get Quality Sleep: Leptin production may be disrupted by improper sleeping patterns. Staying late at night can make you feel hungry, disturbing your calorie intake and leading to weight gain.
Avoid Processed Foods: Excessive sugar and unhealthy fats in drinks, sodas, burgers, and other foods can lead to leptin resistance.
Maintain a Moderate Weight: Decreasing body fat may help in regulating leptin hormone levels in the body.

3. Cortisol: The Stress Hormone

Known as the stress hormone, cortisol levels can trigger hunger cravings and promote belly fat accumulation if not addressed. Cortisol is secreted by adrenal glands when there is even the slightest stress and triggers an increase in heart rate and energy levels, commonly known as flight or fight response. High cortisol levels also occur due to lack of sleep, high intake of high glycemic foods, and obesity.

Tips to balance cortisol levels:

Practice stress-relief techniques: Meditation, deep breathing exercises, and yoga exercises can lower cortisol levels.
Optimize your sleep: Develop a regular sleep schedule of at least 7 to 8 hours. Insomnia, sleep apnea, and irregular bedtime elevate cortisol levels.
Maintain a Balanced Diet : Avoid excessive caffeine and processed foods, which can exacerbate stress responses.
Engage in Relaxing Activities : Hobbies, socializing, and nature walks can help reduce stress and regulate cortisol levels.

4. Thyroid Hormones: The Metabolism Regulators

Thyroid hormone is secreted by thyroid gland and controls metabolism. High thyroid levels can cause unintentional weight loss while an underactive thyroid can slow metabolism and result in weight gain.

Tips to regulate thyroid levels:

Ensure Sufficient Iodine Intake : Iodine-rich foods like seaweed and dairy support thyroid function.
Consume Selenium and Zinc : These minerals, found in nuts, eggs, and fish, aid thyroid hormone production.
Avoid Excessive Soy and Goitrogens : Some foods, like raw cruciferous vegetables, may interfere with thyroid function if consumed in large amounts.
Get Regular Checkups : Thyroid imbalances should be diagnosed and managed with medical guidance.

5. Estrogen: The Fat Distribution Hormone

Change in estrogen levels can affect where fat is stored in the body. Generally responsible for fat distribution and storage, too much estrogen can lead to weight gain around hips and thighs. On the contrary, low estrogen levels can promote abdominal fat accumulation. Disturbed estrogen levels can also increase the risk of high blood sugar, high blood pressure, and heart diseases.

Tips to balance estrogen levels:

Eat Phytoestrogen-Rich Foods : Foods like flaxseeds, soy, and legumes can help balance estrogen levels naturally.
Manage Body Fat Levels : Excess body fat produces estrogen, which can lead to imbalances.
Exercise Regularly : Incorporate any physical activity in your routine. Be it yoga, cardio, or 45 minutes walking to regulate hormones.
Reduce Exposure to Xenoestrogens : Avoiding plastics and chemical-laden beauty products can help prevent hormonal disruptions.

Takeaway

Certain changes in lifestyle can turn around the hormone game. Whether it's dietary choices , prioritizing sleep, engaging in exercises, or regulating stress, hormonal imbalance can be avoided and you can easily achieve sustainable weight loss goals. Instead of keeping yourself hungry and doing more physical work than you can, try a holistic approach to manage your weight for a happier, healthier life.

Superfoods for Weight Loss: The Best Nutrient-Dense Foods to Keep You Full and Energized

Mon, 14 Apr 2025 10:41:32 GMT

“You become what you eat” - A perfect saying! The healthier you’ll eat, the more happy, healthier you’ll be. And if you are doing weight loss, nourishing your body with the right foods is crucial. Maintaining a healthy weight isn’t about counting calories but being clever with your eating choices. Foods that are healthy, low-calorie, and filling help boost metabolism, reduce cravings, and sustain energy levels and fall under the category of superfoods.

Now, what are superfoods actually? They are nutrient-dense powerhouses packed with essential vitamins, minerals, fiber, and antioxidants that not only help you lose weight but also make that sustainable.

Here are a few superfoods that can help you shed those extra pounds while keeping you full and energized throughout the day.

1. Leafy Greens: The Fiber Boosters

Well-known for their health-promoting properties, leafy green vegetables like spinach, kale, fenugreek, Swiss chard, and arugula are amongst the best superfoods. They are full of fiber, vitamins (C, K, and A), minerals (iron and calcium) and antioxidants that help keep you full longer and promote weight loss. Also, leafy vegetables support better digestion and their high-water content keeps you hydrated, preventing overeating.

How to use Leafy Greens:

Try making a smoothie with spinach or kale.
A bowl of salad full of arugula, cherry tomatoes, and avocado tastes delicious.
Sauté Swiss chard with garlic in olive oil for snacking.

2. Eggs: The Ideal Protein

Delicious and simple to prepare, eggs are a great source of protein and healthy fats. Packed with essential vitamins and minerals including vitamin B12, riboflavin, phosphorus, and selenium, eggs are an ideal breakfast to have as they not only satiate hunger but also keep cravings at bay during the day. Also, eggs are low in calories and make you feel full for longer, ultimately helping in weight management.

How to use eggs:

Serve them with whole wheat bread for a quick grab-and-go.
Make a veggie-filled omelette.
Use eggs in salad or grain bowls.

3. Chia Seeds: The Fiber-Rich Superfood

Chia seeds is another superfood that holds multiple benefits for your body. They are rich in fiber, protein, and omega-3 fatty acids that support digestion and weight loss. Chia seeds when soaked in water expand themselves and satiate your hunger for several hours. Also, they slow the absorption of sugar into the bloodstream, eliminating the risks of Type2 diabetes or insulin resistance.

How to use Chia Seeds:

Soak chia seeds in almond milk overnight for a delicious breakfast.
Add chia seeds to smoothies or oatmeal.
Combine with salads for a nutrient boost.

4. Berries: The Nutrient Powerhouse

Strawberries, blueberries, blackberries, and even raspberries are low in calories but curb your sugar cravings easily. Rich in fiber and antioxidants, berries are the superfoods that reduce inflammation, bloating, and balance blood sugar levels efficiently.

How to use berries:

Mix all kinds of berries for snack time.
Blend them in a smoothie for a refreshing drink.
Use them with yogurt, oatmeal, or salad bowls.

5. Nuts and Seeds: The Healthy Fats

Nuts like almonds, walnuts, and pistachios, along with seeds such as flax seeds and sunflower seeds, are rich in healthy fats, protein, and fiber. They help control hunger and provide a steady release of energy. While they are calorie-dense, eating them in moderation can promote weight loss by keeping you satisfied.

How to use nuts:

Take a handful of nuts and seeds whenever you feel hungry.
Add them to smoothies or top up yogurt for an extra-rich nutrient diet.
Use crushed nuts to sprinkle over oatmeal.

6. Legumes and Lentils - The Vegetarian Protein

Known as the pillars of a good diet, legumes and lentils are protein and fiber bombs that stabilize blood levels, provide iron and folate and are excellent for weight loss. Use chickpeas, black beans, kidney beans and lentils in your everyday meal preparation to stay fuller.

How to use lentils and legumes:

Use black beans in tacos or grain bowls.
Make a chickpea salad with onions, tomatoes, and cucumber.
Add lentils to soups and stews.

Takeaway

Superfoods are powerhouses that can help elevate your nutrition level from 0 to 100. Whether you are trying to adopt a healthy lifestyle, trying to eat clean, or moving on your weight loss journey, these superfoods with their high fiber, protein, fat, and antioxidant content keep you full and energized, eliminating cravings for unprocessed foods and consuming excess calories. By making these nutrient-dense choices, you can achieve sustainable weight management and overall well-being. Remember, weight loss is not about restriction—it’s about nourishing your body with the best foods possible!

Exercise Vs Diet: Which Matters Most for Effective Weight Management?

Tue, 08 Apr 2025 09:54:55 GMT

Most people trying to lose weight often ask whether dieting or exercising is the key to effective weight management. The answer is mostly complicated. Exercise and Diet both are crucial when it comes to maintaining a healthy, optimum weight. If you think you can eat whatever you want because you exercise or often say that because you eat healthy, you don’t need to exercise, then you are wrong in both the cases. The right combination of a healthy diet and a workout routine can help you reach your weight loss goals.

In this blog, we will discuss the benefits of diet and exercise and how they can together promote an effective and sustainable weight loss.

How Diet Affects Weight Management?

Diet is a fundamental factor in weight management. Here’s how:

1. Calorie Deficit: Weight management is all about how you manage your calorie intake. If you take in more calories than you burn, you gain weight; if you consume fewer calories than you burn, you lose weight. Practically, the science is simple.

2. Quality of Nutrients: The food you eat says a lot about how your weight scale is going to look like. For example, if the minimum calories that you should intake is 600, it doesn't mean you eat a burger and complete the calorie intake. The quality of food also plays a crucial role. A diet rich in fiber, lean proteins, healthy fats, and antioxidants not only supports weight loss but nourishes your body with proper nutrients.

3. Processed Foods are a No-No: Highly processed foods carrying high amounts of sugar, preservatives, additives, and unhealthy fats are the prime cause of weight gain and associated health problems. Avoid eating processed foods to maintain a healthy diet.

4. Portion Control is Necessary: Excess of anything can be fatal. Even healthy foods can cause weight gain if consumed more than you tend to. Practice portion control by taking smaller plates for servings, eating slowly, and savoring flavors to avoid overeating.

How Exercise Affects Weight Management?

Knowing what type of exercises are appropriate for your body type helps in shedding that stubborn weight. Here’s how exercise can help:

1. Burn as many Calories: Exercise helps create a calorie deficit. If you burn more calories than what you ate, you will lose weight easily.

2. Strength Training helps: build and preserve muscle mass, which is important because muscle tissue burns more calories than fat tissue. This means the more muscle you have, the more efficiently your body burns calories.

3: It regulates Appetite: Having a balance between diet and exercise helps curb cravings. Even the slightest of physical activity can help balance hunger hormones and suppress appetite for hours.

4. Mental Health Benefits: Establishing a regular workout routine also helps keep you mentally sane. Whether it’s yoga, running, or strength training, any sort of physical activity can help you gain a breath of fresh air, reduce anxiety and stress, and help manage emotional eating, which can influence weight management.

Diet Vs Exercise: What Matters the Most?

Diet and exercise both play a crucial role in losing and maintaining weight but their roles are quite different. Let’s take a closer look:

How to Balance Diet and Exercise in a Busy Routine?

In a busy lifestyle, people often find it hard to follow a strict diet or spare half an hour for any physical activity. However, a few practical tips can help to manage weight effectively. For example:

Diet Tips:

Avoid fast food as much as you can and maintain a diet planner for the whole week.
Always keep a box of healthy snacks like nuts, seeds, and fruits in your bag.
Stay hydrated.
Add nutrient-dense foods like leafy greens, eggs, fish, and legumes in your diet to stay satiated for hours.

Exercise Tips:

Opt for high-intensity training if you are short on time.
Take active breaks at work.
Find at least 10 minutes after dinner to take a brisk walk.
Combine cardio and strength training for maximum benefits.

Final Takeaway

In the journey of weight loss, diet and exercise runs together. It’s not a debate about what is the best but an understanding of how both complement each other to reach your weight management goals. While a healthy diet is paramount to lose weight, a regular exercise routine helps maintain the weight and overall health of an individual. Don’t rely on any one approach to weight loss and start by making gradual changes in your lifestyle to stay healthy.

While both diet and exercise are key to weight loss, achieving long-term success often requires a personalized and medically guided approach. At Doctor for Life, we specialize in medical weight loss solutions that are tailored to your unique needs—combining nutrition, physical activity, and professional support to help you reach and maintain your goals safely.

10 Reasons Why It’s Hard to Lose Weight

Tue, 18 Mar 2025 11:26:21 GMT

A most common health goal today, losing weight isn’t always easy. Most people start the journey with determination and enthusiasm but often end up frustrated when the scale doesn’t budge. Even when you are doing everything right, you might not get the results you want. In fact, billions of dollars are spent every year on weight loss products and services and yet million remain overweight. The weight-loss commercials show how easy it is to lose weight, but is it really?

Sure, you may lose a lot of weight at first, but the weight loss slows down or completely stops after a while. A sedentary lifestyle, intake of junk food, poor sleeping habits or slow metabolism, there can be several reasons why you are not losing weight. However, understanding the correct reason can help.

1. You are Not Exercising

Doing some sort of workout is essential for both physical and mental health. But which type of workout is correct for your body is important to understand. For example, doing cardio exercises like power walking, treadmill, elliptical, etc. help improve the overall heart health and reduce the harmful “visceral” fat that builds up around the organs. However, strength training is crucial if you want to burn fat without losing muscle mass. Also, the most effective workouts for weight loss are the hardest ones, such as HIIT (high intensity interval training) and metabolic conditioning.

2. You are Not Getting Enough Sleep

Getting 7 to 8 hours of sleep is essential to reduce stress and increase productivity. Staying awake post 10PM disrupts the hormones that regulate hunger, leading to cravings and overeating. Sleep deprivation also makes you tired and less motivated to exercise the next morning, leading to difficulty losing weight. Hence, make your sleep a priority by going to bed at the same time everyday, shooting for about eight hours if you can manage it.

3. You are Way Too Stressed

Stress and weight gain are directly proportional. If you are stressed out, your weight loss journey can be incredibly difficult. Being stressed all the time can increase the levels of stress hormones like cortisol, which can increase the hunger and cravings for unhealthy food. High stress levels can also lead to medical conditions like diabetes, hypothyroidism, and polycystic ovary syndrome (PCOS). If you want to manage the stress levels, try to meditate or practice deep breathing exercises. Cutting back from social media and spending more time with friends and family may also help.

4. You are “cheating” too often

For people who go on a “cheat meal” once in a month or two is fine but if you are cheating often, it can disturb your weight loss goals. To lose one pound of fat in a week, you need to cut 500 calories from your diet for seven days. But if you are doing fine for five days and giving yourself a pass on weekends, you are taking two steps forward and one step back. To keep losing weight, you need to cut out the junk food from your lifestyle and switch to healthier eating habits.

5. You are Underestimating the Portion Sizes

Portion control is critical, but many people unknowingly eat more than they should. Even healthy foods, if consumed in larger amounts can increase your weight.. For example, healthy meals or snacks like nuts, seeds, peanut butter and dark chocolate are high in calories and rich in proteins but lead to weight gain if you go over the serving sizes. Measuring food and sticking to portion recommendations can make a big difference.

6. You are Not Eating Whole Foods

Food quality is just as important as quantity. Hence, switching to whole, nutrient-dense foods can help you keep on track. If you are eating too much food out of a bag, chances are they are highly processed, have high amounts of sugar, unhealthy fats and artificial ingredients. Eating foods like whole grains, legumes, fruits and vegetables can help reduce inflammation and regulate the appetite, ultimately leading to weight loss.

7. You Have a Medical Condition

Certain prescription medicines can also result in weight gain, even if you don’t believe it. There are many drugs that may have weight gain as their side effects. If you also have a medical condition like diabetes, PCOS, sleep apnea, or hypothyroidism, you may experience weight gain or find it harder to lose weight. In such cases, ask your doctor what eating habits or exercises can help in weight loss.

8. You are Emotional Eating

Many people turn to food for comfort, stress relief, or as a reward. Emotional eating often leads to consuming high-calorie, sugary, or fatty foods, which can stall or reverse progress. Learning to manage emotions without food is crucial for long-term weight loss success.

9. You are Drinking Too Much of Your Calories

Most people often think that going on a liquid diet can help them lose weight faster. They don’t see liquids as the source of calories and double the intake. However, that is not the case. Beverages that are often marked “healthier” contain high sugar and lead to weight gain. If you drink Alcohol, it can also lead to weight gain. Even a few glasses of wine and beer can reduce the weight loss progress. Drinking water on the contrary can help reduce weight faster.

10. You Don’t Need to Lose Weight

Despite what other people say, you know your body the best. Not all of us need to lose weight and not everyone has the same definition of the perfect body weight and type. We all have different shapes and sizes and we should work towards making ourselves healthier and not becoming something that we are not. Despite having busy schedules, focus on nourishing your body by switching to healthier eating options and including a half-hour workout to make yourself happier, healthier, fitter, and let weight loss follow as a natural side effect.

Conclusion

Instead of approaching everything mentioned above as a dieting mindset, try to lose weight by including healthy eating habits and exercise in your routine. Though many people find weight loss difficult due to multiple reasons, such as stress levels, hormonal imbalance, medical conditions, etc, if one can remain consistent, it is easier to reach your goal. However, despite trying everything if you get stuck in your weight loss journey, reach out to Doctorforlife for a customized diet plan that suits both your body and lifestyle.

How to Eat Healthy in 2025

Tue, 18 Mar 2025 11:15:04 GMT

Most people dream of leading a healthier lifestyle but often lose enthusiasm even before they reach the half-way point. Whether it is the tempting desserts, increasing accessibility of meal delivery services or fast-paced schedules which forces people to rely on the grab-and-go snacks, sticking to practical and sustainable eating habits becomes impossible. But as we step into 2025, new advancements, food trends, and lifestyle shifts can be adopted to maintain a nutritious diet and therefore, a balanced lifestyle.

In this guide, let’s discover how you can eat healthy in 2025 and integrate the healthy habits into the daily routine to achieve long-term fitness and wellness goals.

1. Try Advanced Technology for Smarter Eating

Getting a healthy diet plan or tracking your fitness goals isn’t a luxury in 2025. With the advent of advanced technology, you can now track your diet and fitness goals everyday.. For example, track your meals using food tracking apps or use smart meal planning apps to automate grocery lists and meal preparation. Also, you can leverage wearable health devices to keep your heart rate and pulse in check. AI is also making a revolution in enabling people to create nutritional plans that can help personalize your diet based on your goals and needs.

2. Prioritize Healthy Diet (Whole, Nutrient-Dense Foods)

Every adult should eat at least five portions (400g) of fruits and vegetables per day to maintain a nutritious diet . Prioritizing a healthy diet not only helps in weight loss but also keeps you young at heart. Try to stick to whole, nutrient-dense foods like legumes, whole grains, healthy fats, and lean proteins. By eating healthy, you will reduce the risk of malnutrition and non-communicable diseases, such as high blood pressure, diabetes, abnormal heart rate, and most importantly, obesity.

Also, you can shop at local farmer’s markets to get fresh, organic products and cook meals at home to have better control over ingredients.

3. Stop Smoking and Alcohol Consumption

Smoking leads to life-threatening diseases like lung infection, throat cancer, and stroke. Not only that, smoking also affects people in your vicinity due to second-hand exposure. Likewise, alcohol consumption disturbs mental health, physical health and keeps you at risk of heart diseases, financial loss, family problems, and more. On the contrary, adopting a healthier lifestyle keeps you happy and fit for the long-term.

4. Focus on Gut Health

Gut health is immensely crucial for a healthy lifestyle. For example, the inclusion of junk food or drinking coffee on an empty stomach can disturb your gut. However, fermented foods, probiotics, and fiber-rich foods like yogurt, kimchi, sauerkraut, whole grains, beans, and vegetables improve digestion, immunity and even mental health. Avoid excessive use of antibiotics and processed foods that disrupt gut bacteria.

5. Manage Stress and Sleeping Habits

Eating habits are closely linked with stress levels and sleep quality. For example, when you stay awake late at night, you crave more junk food than usual. Also, chronic stress levels lead to emotional eating. A few things that one can adopt to manage stress and sleeping habits include:

Establish a bedtime routine to ensure 7-9 hours of quality sleep.
Take out time for meditating and practice deep breathing exercises.
Avoid late-night snacking by maintaining a consistent eating schedule.

6. Choose Plant-Based Foods

Plant-based diets are getting popular these days due to their immense health benefits. However, if you are not a vegetarian or vegan, you can slowly integrate plant-based foods in your diet. For example, choose any one day of the week to go meatless. Try plant-based protein sources like lentils, tofu, and chickpeas. Almond and oat milk are also a great alternative to switch to plant-based dairy alternatives. Incorporating plant-based food in your diet improves overall wellness and keeps you away from the risk of getting infected.

Takeaway

Eating healthy in 2025 is everything that people are aiming for! And the same can be achieved by incorporating plant-based foods in your diet, managing stress, quitting alcohol and smoking, and using technology for meal planning . All you need to do is to start small and stay consistent to enjoy a healthier lifestyle!

Let us know in the comment section how you are planning to eat healthy in 2025!

The Importance of Macronutrients and Why You Should Track Them

Mon, 10 Mar 2025 15:04:39 GMT

What is the very first thing that comes to your mind when you want to lose weight?

Most of the people think about reducing the calorie count when they want to lose those extra weight. Proteins, fats, and carbohydrates not only have an important effect on the person's health but also their energy levels, body composition, and overall well-being. Tracking and understanding macronutrients can result in better weight loss while making sure that the body remains healthy and receives all the needed nutrients.

In this article, we will take a closer look at what macronutrients are, their importance, and the reasons why you should track them.

What are Macronutrients?

Macronutrients are nutrients consumed in big quantities and are the ones that provide a lot of benefits to the body. In fact, macronutrients have the following elements that will help you understand them better.

Proteins

Works towards recovery, repair, and growth of the muscles.
Aids in maintaining the body mass during the fat loss phase.
Sources include lean meat, fish, eggs, dairy, legumes, and plant-based proteins.
Recommended intake is anywhere between 10-35% of daily caloric intake, depending on individual targets.

Carbohydrates

The body's primary source of energy.
Includes simple (sugar) and complex (fibers and starches) carbohydrates.
Found in fruits, vegetables, whole grains, and legumes.
Recommended intake: 45-60% of daily caloric intake.

Fats

Important for the functioning of the brain, the growth of the cells, and hormone production.
Includes saturated, unsaturated fats, and trans fats (to be reduced).
Sources include nuts, seeds, avocados, healthy oils, and fish.
Recommended intake - 20-35% of daily caloric intake.

Why should you track your macronutrients?

Compared to just counting the calories, tracking macronutrients provides a more structured and effective way to lose weight, and here is why:

Ensures a balanced diet.
Prevents not getting enough nutrition by making sure there is sufficient intake of proteins, fat, and carbohydrates.
Helps maintain muscle mass while losing fat.
Optimizes energy levels.
Sustains energy throughout the day.
Prevents energy drops and food cravings resulting from unhealthy nutrient distribution.
Improves weight loss and diet regime effectiveness.
Slowing down or speeding up the processes of the body in relation to diet plans (loss of fat, muscle gain, or holding weight) becomes more efficient.
Aid in preventing excess consumption or under-consumption of specific nutrients.
Facilitates various functions of the body.
An increase in protein in food enhances thermogenesis as more calories will be burned.
Healthy fats enhance metabolism and help in regulating hormones.
Provides steady blood level ranges of sugar.

How to begin monitoring macronutrients?

Set calorie intake limits for yourself: Have an online calculator or a nutritionist determine the number of calories you require on a daily basis depending on your age, gender, level of activity, and weight goals.
Set your macronutrient ratio: Typical weight loss plans usually include 40% protein, 40% carbohydrates, and 20% fats (can be adjusted as per individual requirements). For increasing muscle mass, More protein along with some carbohydrates and fats.
Track progress with apps: MyFitnessPal, Cronometer, or Lose It! are useful in recording food intake as well as calculating macronutrient ratios and distributions.
Plan and prepare meals in advance: Prepping meals allows for better adherence to prescribed macronutrient goals. Moreover, it helps avoid unhealthy food options chosen in a panic due to sudden hunger.

Conclusion

A proper diet plan incorporates macronutrients, and they assist in weight loss alongside other health needs. Tracking your macronutrient intake allows your body to run efficiently while maintaining optimal weight. For those looking for ways to remain on track without much effort, Meals to Go offers the ideal answer. Enrol now for a step toward an active lifestyle.

Healthy Weight loss Meals : Fuel your Body with the Right Nutrition

Mon, 10 Mar 2025 14:24:17 GMT

Anyone planning to lose weight this season would have hundreds of ideas in mind already. There are so many ways to get to the end of the line - exercising, changing eating habits, eating healthy foods, and whatnot. Unfortunately, without proper guidance or motivation, most of us end up being on a miserable journey that has no end.

This, however, doesn't need to be your story too. Losing weight is easy, but only if you stick to the plan, and follow it one day at a time. What you eat is crucial on this journey, amounting to more than 70% of the transformation in your body in just a few months!

Create Your Plan for Healthy Eating

The best foods that should definitely be a part of your plan include whole grains, veggies, fruits, lean proteins, and also certain healthy fats. All these come with the necessary fiber and nutrients, which play a big role in keeping you healthy. Set their portions right, and if you cannot, consult a specialist to do the job for you. Drinking at least 8 glasses of water per day is just as important and will keep you hydrated and energized.

Things you need to avoid are processed foods, unhealthy fats, and sugary drinks, which can dent your healthy journey with just a single bite or sip.

Meal Ideas You Could Work With

Your typical breakfast could include scrambled eggs and veggies, or maybe oatmeal with nuts and berries.

Your lunch could feature a whole wheat sandwich with veggies and proteins, or grilled chicken with salad.

Your dinner may well have portions of brown rice and chicken stir-fry, or perhaps roasted veggies and salmon

Feel free to have your daily cravings satiated by Greek yogurt or seeds and nuts.

While you are at it, you may also consider other lifestyle aspects that can aid your journey to lose weight as per the plan. Exercising regularly for 30-45 minutes is necessary for optimal weight loss. Proper sleep for 7-8 hours is another thing you must pay equal heed to. There are lots of choices for healthy eating, yet you must also identify which foods are to your liking and can keep you full on the go. Yoga or meditation can also help keep your focus intact all along.

Eating Healthy and Dieting are Different

Just in case you are wondering, there is a world of difference between the two. For example, dieting is about keeping your cravings in check and limiting the quantity of what you eat. This eventually leads to you losing your commitment and subsequently your end goal. Healthy eating, on the other hand, is about eating healthy foods without restricting yourself to a minuscule portion. So, you do not compromise on how much you eat, while still successfully moving towards your end goal.

A few other reasons why the two are different include the following:

Your body may miss necessary nutrients: Nutrients are greatly related to giving your body the daily dose of energy. However, it is also related to your overall health and well-being. By dieting, you end up skipping many of the necessary nutrients, which could ultimately make you feel more tired and low on energy throughout the day. A healthy meal, meanwhile, comes packed with all the essential nutrients your body needs to keep going.

Your body may need more energy to burn fat: Without enough energy, your body will not be able to work on breaking down those fatty layers. Healthy eating could take care of that hands down.

Dieting is unsustainable over time: Dieting may seem like the right way to go. However, when you always feel that lack of nutrients and energy, you need to fight with your inner self to let it go sooner rather than later. Healthy meals , though, are very fulfilling and can keep you going for as long as you want.

Healthy eating is definitely going to bring fantastic results over time, but only when you keep your cravings in check. A single cheat day could push your journey back by a week, if not more. Speak with your expert on how to come up with the best ideas for healthy meals and get started on your weight loss journey today.

Let's talk about health : How to Improve your Well Being

Wed, 26 Feb 2025 11:17:32 GMT

In our previous post we mentioned the importance of being healthy to maintain our quality of life.

It is worth mentioning that the main focus at our Doctor For Life medical office is very special and different compared to other traditional medical offices. And the difference lies in that we give a lot of importance to how to improve health and not just to how to treat the illness of our patients.

It is important to highlight that there is an essential difference between the concept of “being healthy” compared to the concept of “being less sick”

Some would say that they could be the same, but however, they are not.

Generally, people go to traditional medical offices when they are sick with the idea of being prescribed a medicine for that illness. If the medicine works, great, they will continue taking it and return to the doctor the next time they get sick or need to renew the prescription. If the medicine does not work, the treating doctor could increase the dosage, add an extra medicine or change it to another alternative.

With this traditional system, prescriptions only make you “less sick” and occasionally they may make you sicker due to adverse effects or allergic reactions. And the worst thing is that unfortunately the underlying diseases are still present and follow their natural course.

Something similar can be seen in an obese patient who undergoes a surgical procedure to remove fatty tissue (for example, liposuction or abdominoplasty). This patient reduces the size of his body and is surely now “less sick” but there is the possibility that internally his organs are not as healthy as his body now appears externally. “Being less sick” is part of the process of “being healthier” but once again, it is not the same. “Being healthy” implies feeling happy with the way we feel, how we look, with what we eat, happy with what we do, and with health parameters within normal ranges without the need for medicines.

And dear readers, here I tell you with profound honesty, with these almost 30 years of experience in health, that there is only one way to achieve that, nutrition, mental health and physical activity.

There is no pill, injection, procedure or surgery that will magically make you “ healthier .”

The human body is a set of tissues and organs with diverse functions that coordinate multiple processes to maintain life depending on the signals it perceives represented in what we breathe (hopefully clean air and not smoking), what we eat (hopefully balanced meals and not so high in carbohydrates), what we drink (hopefully only water and not sugary or alcoholic beverages), what we do (hopefully consistent physical activity and not sedentary lifestyle) and what we think and feel (hopefully positivity and not stress).

If we find a balance in the aforementioned functionality, the human body, knowing how to be healthy innately, responds to the signals by becoming physiologically and anatomically healthy. The body does this automatically because it is programmed to function healthily. You don't decide how your liver does its metabolic processes, or how your kidneys clean your blood, or how your heart beats. The body just does it the right way, as long as our bad habits don't interfere.

Therefore, medicines don't make us healthier, they just make us less sick.

And here lies the big difference of Doctor For Life, compared to traditional medical offices. Being proactive, we have a team of professionals that includes a doctor, nutritionist, chef, behavioral counselor, personal trainer, and massage therapist. All working together to be your primary doctor and make you healthier.

We will continue to talk about health, in the meantime, let's make real efforts to become healthier. It all depends on the consistency of ourselves. And at Doctor For Life we can help you.

Ultimate Weight Loss Guide: Eat Right Food to Lose Weight in 2025

Tue, 25 Feb 2025 12:21:46 GMT

Ultimate Weight Loss Guide: Eat Right Food to Lose Weight in 2025

High blood pressure, risk of diabetes, heart problems, and lack of confidence due to increasing weight is pushing people towards the edge. The constant pressure of weight loss is real. And with the advent of social media, every other influencer and online platforms are providing quick fixes to get back in shape, increasing the demand for fat loss solutions. But weight loss isn’t an overnight thing. It requires dedication, commitment, and a lot of healthy food on your plate.

While most people think that exercising regularly can help lose weight no matter what you eat throughout the day, the diet experts at DoctorforLife believe that a diet that focuses on nutrition is equally important. In other words, the key to effective weight loss is not just about cutting calories but eating the right foods that support metabolism, provide energy, and keep craving in check.

This blog provides an ultimate weight loss guide covering how eating the right foods can help you get that dream weight in 2025.

Why Does Nutrition Matters?

Nutrition matters because it impacts your physical health, mental health, productivity levels, and social and economic development. For example, people suffering from malnourishment become ill more easily and are less able to recover quickly and fully from diseases than those with optimum nutrition levels.

As far as weight loss is concerned, proper nutrition ensures that your body gets essential nutrients while creating a calorie deficit to burn fat. Foods that can help you lose weight include lean proteins, healthy fats, and fiber-rich carbohydrates that keep you full while promoting overall health.

Best Foods for Weight Loss in 2025

Right food on the plate matters the most if you want to lose weight. Here are the top foods that can help you shed pounds and maintain a healthy lifestyle:

1. Protein-Packed Foods

Protein is essential for muscle repair and keeping you full for longer. It boosts metabolism and helps prevent muscle loss during weight reduction.

Lean meats (chicken breast, turkey, lean beef)
Plant-based proteins (lentils, chickpeas, quinoa)
Fish and seafood (salmon, tuna, shrimp)
Eggs and low-fat dairy (Greek yogurt, cottage cheese)

2. Fiber-Rich Foods

Fiber is crucial for digestion and helps keep you full, reducing overall calorie intake.

Whole grains (brown rice, quinoa, oats)
Vegetables (broccoli, spinach, kale)
Fruits (berries, apples, pears)
Legumes (beans, lentils, chickpeas)

3. Healthy Fats

Contrary to popular belief, fats are not your enemy. Healthy fats are necessary for brain function, energy, and satiety.

Avocados
Nuts and seeds (almonds, chia seeds, flaxseeds)
Olive oil and coconut oil
Fatty fish (salmon, mackerel)

4. Low-Calorie, Nutrient-Dense Foods

Eating foods that are low in calories but high in nutrients allows you to eat more without exceeding your daily calorie intake.

Leafy greens (spinach, kale, lettuce)
Cruciferous vegetables (cabbage, cauliflower, Brussels sprouts)
Water-rich foods (cucumber, watermelon, zucchini)

5. Hydrating Beverages

Hydration is crucial for weight loss. Drinking enough water helps control hunger and improves metabolism.

Water (with lemon for added detox benefits)
Herbal teas (green tea, chamomile, peppermint)
Black coffee (without sugar or cream)

Which Food Items to Avoid?

“Junk Food” is the word. We have heard it everywhere. Whenever it comes to weight loss, people start saying that you have to limit the junk food intake if you want to lose weight. But what is this junk food exactly? Anything that is processed, contains a high amount of sugar, preservatives, and calories considered to be junk food. For example:

Processed foods (chips, sugary snacks, instant noodles)
Sugary drinks (soda, energy drinks, fruit juices with added sugar)
White bread, pasta, and refined grains
Fried and fast foods
High-calorie desserts (cakes, pastries, ice cream)

Also, for an effective weight loss journey, you can start your day with a high-protein breakfast. It not only keeps you full but provides you energy throughout the day. Portion controls also matter. Use smaller plates and mindful eating techniques to keep the calories in deficit. Eat home-cooked meals and choose nuts, seeds, Greek yogurt or any fruit of your choice for healthy snacking.

Lifestyle Changes to Make for Effective Weight Loss

Apart from eating the right foods, making small lifestyle changes can go a long way. A few changes that you can make include:

Exercise Regularly – Aim for at least 150 minutes of moderate exercise per week, including cardio and strength training.
Get Enough Sleep – Poor sleep disrupts hunger hormones and increases cravings.
Manage Stress – High stress leads to emotional eating and weight gain.
Stay Consistent – Weight loss is a marathon, not a sprint. Stick to your plan and make gradual changes.

If you are ready to achieve your weight loss goals and need help to stay on track, you need a comprehensive medical weight loss program. At Doctor for Life, you’ll get personalized plans, medical guidance, and long-term support so you can lose weight safely and maintain the same for good.

Final Thoughts

Weight loss is a challenging and long journey but with the right approach you can achieve sustainable results. In fact, losing weight in 2025 is all about having the right nutrients and balancing the lifestyle. Including whole foods in the diet, staying hydrated, and avoiding processed foods can help you get started on this journey. However, if you need personalized diet plans and medical guidance about what is restricting you to lose weight, contact Doctor For Life for expert advice. Start today and embrace a healthier you!

Why Do Most Weight Loss Plans Fail?

Tue, 25 Feb 2025 11:33:33 GMT

Why Do Most Weight Loss Plans Fail?

“How to Lose Weight?” This is the question of every other person on Google and the information they get on losing weight is enormous. Every two out of three adults are trying to lose weight but most of them find themselves stuck in an endless cycle of trying and failing. Why? Because weight loss doesn’t happen overnight and people mostly do not have the patience to wait for it.

Also, sustainable weight loss doesn’t come from a few, temporary diet changes but it demands a shift in mindset, habits, and lifestyle. And despite the abundance of weight loss coaches available with their customized diet plans, people fail to follow them. Is it so difficult to follow the diet plan? Maybe not. Then, what are the reasons that most people fail to lose weight?

Let’s find out the key reasons why most weight loss plans fail and how to avoid common pitfalls.

1. Relying of Fad Diets

People are in a hurry. They want everything to happen overnight or in a snap of their fingers. However, the results aren’t sustainable. Similarly, fad diets that commonly ask people to cut calories by eliminating entire food groups or promote extreme restrictions aren’t reliable for the long term. For example, once people return to their normal eating habits, they gain weight again.

Solution: Having a balanced diet that includes everything from whole foods, healthy fats to proteins and complex carbohydrates keeps calories in check and naturally pushes your body to lose weight. A sustainable plan should be enjoyable and fit into your lifestyle permanently.

2. Lack of Willpower

Weight loss can only be achieved through discipline, willpower, and consistency. If you can’t stick to the diet plan or struggle with cravings often, it is difficult to lose weight. In fact, most people give up on their weight loss routine if they don’t see immediate results. Sustainable weight loss is a long-term process, and inconsistency often leads to failure.

Solution: Identify what motivates you the most to lose weight, Is it looking better? Having more energy? Whatever it is, stay committed to your goal. Though progress may be slow at first, sticking to small changes in your diet and routine will render long-term results.

3. Hunger and Cravings

One of the extreme challenges of weight loss journey is to control hunger and cravings. Even healthy foods can cause weight gain if consumed in excess to combat hunger. This is because when we feel hungry, our brain focuses solely on food and it becomes hard to resist and as a result, we end up eating more than we mean to.

Solution: Planning ahead and having healthy snacks on hand all the time can help curb the cravings and satiate hunger. Also, eating smaller, more frequent meals can help hunger at bay. Pro tip: Stay hydrated .

4. Lack of Physical Activity

Weight loss is not just about diet—it also requires regular movement. Many people expect to lose weight solely by changing their eating habits, but exercise plays a crucial role in burning calories and maintaining muscle mass.

Solution: Incorporate at least 150 minutes of moderate-intensity exercise per week, including strength training and cardiovascular workouts.

5. Not Getting Enough Sleep

Poor sleep disrupts hormones that regulate hunger and metabolism, making it harder to lose weight. Sleep deprivation increases cravings for high-calorie foods and reduces motivation for exercise.

Solution: Aim for at least 7-9 hours of quality sleep per night. Establish a bedtime routine and avoid screens before sleeping.

How Do Doctors For Life Experts Can Help in Your Weight Loss?

Sometimes, we need someone to motivate us, supervise us, and keep us on track when it comes to weight loss. A customized diet plan, number of exercises to do, what to avoid, and what medical conditions can hinder the weight loss journey, these insights are important to achieve sustainable weight loss. This is where Doctor For Life comes in. Offering medically supervised weight loss programs tailored to individual needs, Doctor For Life has a team of healthcare professionals that help patients throughout the process of weight loss. They provide behavioral support and help members in nutrition planning.

Also, owing to their medical expertise, Doctor For Life addresses underlying health conditions, emotional eating, and metabolism concerns to ensure long-term success. By combining science-backed strategies with ongoing support, they help individuals overcome the common challenges of weight loss and lead healthier lives.

Conclusion

Weight loss isn’t an overnight journey. It takes patience, commitment, discipline, and a lot of lifestyle changes rather than temporary fixes to lose weight. Planning meals, avoiding junk, managing expectations, staying active, and avoiding fad diets are essential for long-term success. Also, weight loss is achieved gradually only if you are consistent with your routine and diet. However, to help you in this journey, Doctor For Life is here with their expert guidance. With the support of Doctor For Life , individuals can access the medical expertise and personalized care needed for lasting, healthy weight management.

How Does the Diabetes Prevention Program Work?

Wed, 05 Feb 2025 12:42:41 GMT

Understanding the Diabetes Prevention Program (DPP)

The Diabetes Prevention Program (DPP) is a structured lifestyle intervention designed to help individuals at high risk reduce their chances of developing diabetes. Research shows that with the right lifestyle changes, diabetes prevention is completely in your control.

Key Components of the DPP

The Diabetes Prevention Program is built around three core principles:

1. Healthy Eating Habits

A well-balanced diet is essential in preventing diabetes. The program encourages:

Reducing processed sugars and unhealthy fats.
Eating fiber-rich foods such as fruits, vegetables, and whole grains.
Choosing lean proteins and healthy fats like nuts and olive oil.
Following evidence-based diets such as the DASH Diet, which has been shown to lower blood pressure, improve cholesterol, and enhance insulin sensitivity.
Exploring plant-based diets that can further reduce the risk of diabetes by promoting better cholesterol and insulin levels.

2. Regular Physical Activity

A sedentary lifestyle is a major risk factor for diabetes. The DPP promotes:

At least 150 minutes of moderate exercise per week (e.g., brisk walking, cycling, swimming).
Strength training exercises to improve muscle mass and glucose metabolism.
Starting small: Walking just 30 minutes a day can reduce diabetes risk by up to 70%, according to studies by the National Institutes of Health (NIH).

3. Behavioral and Lifestyle Support

Since making lifestyle changes can be challenging, the DPP provides:

Coaching and group sessions for motivation and accountability.
Personalized goal-setting and progress tracking.
Education on stress management, as high stress levels can contribute to insulin resistance.
Strategies for overcoming barriers to healthy eating and regular exercise.

Who Can Benefit from the DPP?

The DPP is particularly effective for individuals who:

Have prediabetes (elevated blood sugar but not yet diabetes).
Are overweight or obese, especially with fat around the abdomen (waist size >40 inches for men, >35 inches for women).
Have a family history of diabetes, making them more susceptible.
Live a sedentary lifestyle, spending most of the day sitting.
Have high blood pressure or cholesterol, both of which increase diabetes risk.

Proven Results: Does the DPP Really Work?

Studies confirm that lifestyle changes significantly reduce diabetes risk. Findings from the original Diabetes Prevention Program (DPP) clinical trial include:

How to Get Started with the DPP- Take Control of Your Health with Doctor for Life

At Doctor for Life , we don’t just treat conditions—we focus on healing the person, promoting health, and preventing diseases. Our approach aligns with Diabetes Prevention Programs, helping you achieve vitality, endurance, and a better quality of life. If you're ready to take control of your health and prevent diabetes, book an appointment with Doctor for Life today.

How Medical Weight Loss Program Will Help in Weight Loss Goals

Wed, 05 Feb 2025 11:52:23 GMT

How a Medical Weight Loss Program Helps You Achieve Your Weight Loss Goals

Weight loss is very challenging, and without the right approach there are chances that you might not be successful in achieving your weight loss goals. One of the biggest reasons why most people fail to achieve their weight loss goals is because there is a lot of confusing information including many crash diets and quick fix solutions. While crash diets and quick-fix solutions may promise rapid results, sustainable weight loss requires a science-backed approach. This is where a medical weight loss program comes in!

What Is a Medical Weight Loss Program?

A medical weight loss program is a comprehensive, physician-supervised plan designed to help individuals lose weight effectively. Unlike many crash diet programs, medical weight loss focuses on personalized plans based on your current lifestyle, and goals. These programs incorporate medical expertise, nutritional guidance, exercise plans along with behavioural support to achieve weight loss goals.

Benefits of a Medical Weight Loss Program

1. Personalized Approach to Weight Loss

Medical weight loss considers multiple factors such as metabolism, lifestyle, and medical history. With an initial thorough assessment including body composition analysis, lab tests, and a review of medical conditions that may affect weight loss. Based on this custom medical weight loss program is created to meet your weight loss goals.

2. Supervised by Healthcare Professionals

Unlike traditional diet programs, a medical weight loss plan is led by doctors, dietitians, and fitness experts who monitor your progress and make adjustments as needed. Therefore every step of the weight loss journey is under expert supervision.

3. Safe and Effective Weight Loss Strategies

Crash diets and extreme workout plans often lead to temporary results or even health complications. A medical weight loss program uses evidence-based techniques such as nutritional counseling, portion control, meal planning, behavioral therapy, and medically approved supplements to help you achieve your weight loss goals.

4. Keep Underlying Health Conditions in Check

Many people struggle with weight loss due to underlying medical conditions like thyroid disorders, insulin resistance, diabetes, or hormonal imbalances . A medical weight loss program makes sure that all the health conditions are under control during your weight loss journey.

5. Medication and Medical Interventions (If Needed)

For some individuals, FDA-approved weight loss medications or other medical interventions may be recommended to support their journey.

6. Focus on developing a healthy lifestyle

One of the biggest challenges of weight loss is maintaining the results. A medical weight loss program emphasizes lifestyle changes, behavioral coaching, and ongoing support to prevent weight regain and help you adopt healthier habits for life.

Is a Medical Weight Loss Program Right for You?

A medical weight loss program is ideal for individuals who:

Have struggled with weight loss despite trying multiple diets and exercise routines.
Have health conditions related to excess weight, such as high blood pressure or diabetes.
Want a structured and personalized plan tailored doctor-supervised approach to sustainable weight loss.

Take the First Step Towards a Healthier You with Doctor for life!

If you're ready to achieve your weight loss goals with a proven, science-backed approach , a medical weight loss program could be the solution you need. With personalized plans, medical guidance, and long-term support , you can finally lose weight safely and keep it off for good.

At Doctor for Life, we go beyond treating conditions—we help heal the person, promote vitality, and prevent disease. As an Internal Medicine and Obesity Medicine primary care practice, we address the root causes of chronic medical conditions like obesity, diabetes, hypertension, and cardiovascular disease. We are dedicated to helping you achieve a healthier, longer, and more fulfilling life through our comprehensive medical weight loss program .

Start your journey today! Contact Doctor for Life to schedule your consultation and take control of your health.

Achieve Optimal Health with Balanced Nutrition, Activity & Care

Mon, 27 Jan 2025 15:12:51 GMT

Let's talk about health…

…Healthy lifestyle with Doctor For Life.

“Absence of disease” This is perhaps one of the simplest definitions of what “Being Healthy” means. But it certainly describes something that many of us may want: NOT TO GET SICK. Because illness generally involves pain, fear, disability, suffering and decreased quality of life.

Have you ever stopped to think about the idea that: “If we were healthier, we would probably get sick less or the illnesses would be less severe”?

So what does it mean to be healthy? What parameters would tell us if we are?

Many might think that as long as you are not showing symptoms of illness, this means that you are healthy. Unfortunately, this is not true in many cases. There are diseases considered “Silent Enemies” that cause damage without producing symptoms in early stages (Like the battery of a car, which deteriorates and one day, you simply cannot start it). It's really not that difficult to determine how healthy you are, at Doctor For Life, with a routine medical exam and simple lab tests we can help you answer these questions. When you go to your doctor, hopefully at least once a year, pay attention to measurements such as your blood pressure, your weight, your blood sugar and cholesterol levels. These parameters will help you know how healthy you are. If they are outside the normal ranges, your primary doctor should help you discover the common causes that generate these changes and how to correct them.

Remember this, as human beings we are all destined to eventually die. And that death will probably be caused by a disease that we cannot predict now. It makes sense to conclude that if when that disease eventually comes, our quality of life will not be significantly affected if our body is healthy enough. And that should be the mission and priority that we should all retain. BECOME HEALTHIER NOW . “All the time, effort and even money you invest in your health now is a saving on illness in the future”

To finish today, the health of a human body mainly depends on 4 fundamental pillars: nutrition, physical activity, mental health and medical care. A balance between these 4 is required, with a permanent and consistent effort. Health is not guaranteed and requires that it be preserved every day. 3 or 6 months of healthy living, diet and exercise do not guarantee years of health.

We will continue talking about health, in the meantime; let's make real efforts to become healthier. It all depends on you. And come to see us at Doctor For life .

Turn Negative Self-Talk into Positive Self-Talk

Sat, 09 Oct 2021 19:00:03 GMT

"Positive self talk is to emotional pain as pain pill is to physical pain." ...E. Mbiaka

Self-talk is the ongoing pitter-patter of thoughts running through your brain everyday. all of us keep a running dialogue with ourselves. Whether it's personal commentary, thoughts on life, the circumstances of your day, you are on control of your thoughts. Learn how you can change your outlook on life with positive thoughts that increase your self esteem. Positive self talk makes you feel good about yourself, it is an optimistic voice in your head that encourages you to look at the bright side, pick yourself up when you fall and recognize when you fail.

Often, we take negative things people say to us and replay it in our heads over and over. We hear the message so often that we start to feel angry, fearful or even guilty.

Common tendencies of people who fall in the negativity trap:

a. You always foresee disaster. You’re Chicken Little: always expecting the worst.

For example: You try on your jeans and they feel a bit snug. Rather than chalking it up to fluid shifts, you automatically assume you’ve plateaued on your weight loss plan and won’t lose any more weight, no matter how hard you try.

b. You filter. You block out all of the positive elements of a situation. Meanwhile, you magnify the negative until it overwhelms you.

For example: You had a great day on your medical weight loss plan. You ate healthily all day, took a walk after work, and drank lots of water. But then that evening you ate a cookie. At bedtime, all you can focus on is your lack of ‘willpower.’ You forget about all the great things you did and figure you should just throw in the towel.

c. You make it personal. You always place blame on yourself when something bad happens.

For example: When your exercise buddy cancels on you two weeks in a row, you assume it’s because she doesn’t like you.

d. You see only black and white. Ms. (or Mr.) Perfect. Things can only be ‘good’ or ‘bad’ to you, with no happy medium. If you’re not perfect, that means you're a total failure.

For example: you set a goal of losing 8 pounds per month. When one month you lose only 7 pounds, you berate yourself and become even stricter with your eating and exercise to get back into the ‘perfect’ category.

Here's how to turn negative self talk into positive self talk:

Negative Self Talk Positive self talk

"I’ve never been able to lose 50 lbs" to "This is a new weight loss plan and an opportunity to learn and

develop new skills"

"I’ve failed at staying away from sweets" to "I’ll give it another try"

"This recipe is too complicated to follow" to " I’ll see if my husband and I can work together on it"

"I’m too lazy to exercise" to " I wasn't able to fit it into my schedule but

will work on making it a top priority "

"It’s too radical a change in my eating habits" to "I’ve never try this kind of change,

and I’m giving it a chance "

'I’m a total failure" to "Like everyone else, there are areas of my life

that are working well and others I’m working on changing "

Your thoughts can make or break you, and the objective here is to make your self-talk as positive as possible. Research shows positive thinking can actually ‘rewire’ your brain, making you more optimistic and helping prevent depression. This in turn can help you stay more focused and positive on your medical weight loss program.

Therefore, loving or hating the life you are living is solely all in your repeated self talk!

Healthy Weekend Indulgences

Sat, 02 Oct 2021 19:00:03 GMT

It’s weekend. Do something that your future self will thank you for !

It's weekend and you've worked hard, you deserve a break! It may be tempting to lounge on the couch but healthy weekend activity and eating is equally as important as weekdays.

Eating healthy Monday through Friday is easy. You’re on a schedule, motivated, determined, and have few distractions. But on weekends your weight loss plan is put to the test, especially if you go out to dinner. Before you know it, you find yourself indulging in the bread basket, a few glasses of wine, and maybe even a decadent dessert. That work week discipline seems to have disappeared!

You’re not alone. A study published in the journal Obesity found people who stuck with a strict diet all week, then overindulged on the weekends, not only lost weight slowly, but actually gained an average of nine pounds per year. You don’t have to fall into the trap. You just need to be in the right mindset.

Ways to indulge the healthy way during weekends:

Get Outside:

Work schedules don’t allow you to see much daylight during the week, so you have to take advantage of the opportunity on the weekends. Studies show connecting with nature makes you happier and even motivates you to move. Taking a walk, riding your bike, or going on a hike to connect with nature’s greens is a great way to clear your head. It literally takes your mind off food and gives your body much-needed exercise.

Limit Liquid Calories:

It’s easy to down an entire bottle of wine or indulge in a few too many cocktails after a long week, but this weekend eating habit can pack on the pounds. One five-ounce glass of wine has about 125 calories, and if you finish the bottle it’s like eating a whole meal. It’s OK to treat yourself, but try to keep the cocktails to one glass.

Eat out, but eat smart:

Going out for a meal is great way to reconnect with family and friends, and it can be a part of your weight loss plan by making sensible decisions. If you can’t resist the bread basket, don’t ask for a refill, or ask not to have it brought to the table at all. If you show up to a restaurant ravenous, you’re going to eat the first thing in sight, so plan ahead by having a healthy snack, like a piece of fruit, before you leave. You should also have an idea of what you’re going to order, so you don’t make a last-minute, fattening decision.

Use it as time to meal prep: Cook on the weekend, eat for the week. Use your extra time to try a new, healthy recipe. Make the recipes, then double them to have leftovers during the week. You’ll avoid the temptation of fattening restaurant dishes all together, and you won’t have to hit the fast-food joints on days you have to work late the following week. It’s a win-win.

Be social:

If you’re at party, don’t focus on food. Focus on socializing. It’s hard to eat when you’re running your mouth. Use the time to catch up with a friend you haven’t seen in a while or make a new friend. It’s the real reason you came to the party in the first place.

Stick to your schedule:

It’s tempting to sleep in, but rising at the same time on the weekend will make it easier to stick with your traditional eating schedule. Try to eat three meals a day, just like you would during the week, to avoid overindulging at dinner.

Think about it:

You feel great during the week, so why would you change your weekend eating plan? Splurge: That’s right. After a long week you deserve a treat—it doesn’t have to be edible. Go shopping for a new outfit, book a massage, or see a movie instead of eating a bag of chips or an entire cake. You won’t regret your splurge, and you’ll keep your weekend eating on weight loss track.

Break the Chain of Weight Cycling

Sat, 25 Sep 2021 19:00:02 GMT

“Anything you can’t control is teaching you how to let go.”
- Jackson Kiddard

If you’ve found losing weight to be an uphill battle, then it’s time to break the psychological cycle that may be holding you back from your goal. It’s a fact that accomplishing any goal, large or small, requires a mind that is clearly focused on the desired end.

The Psychological Cycle of Weight Gain

Social stigma:

In a world where thin is a fad, it’s not unusual for people who are overweight to carry the burden of lower self-esteem. Add to that the social stigma or prejudice that overweight individuals encounter and a psychological cycle for weight gain can be set in motion, or unhealthy eating disorders (bulimia, anorexia) can develop.

Stress:

People, overweight as well as thin, often eat in response to stress, depression, loneliness, and anxiety. This stress-induced or emotional eating can lead to weight gain which in turn leads to lower self-esteem, depression, and anxiety, which leads to more stress-based eating and additional weight gain.

Inactivity:

Compounding the problem is the fact that individuals who are overweight have less energy, and therefore find it harder to be active, so the risk of gaining weight again increases. A cycle of inactivity and further weight gain can develop: the less active person gains weight and so becomes less active, thereby gaining more weight and so on. Also, life stresses, which are normally alleviated through exercise, start building up, which triggers more stress-based eating.

Mental Health:

Individuals who try to lose weight and fail may feel depressed, frustrated, and even guilty or ashamed, and may rely on comfort foods as a way to feel better. The same is true of those who succeed in losing weight, only to gain it back. Anxiety, depression, and guilt can produce a feeling of hopelessness that hinders efforts to lose weight.

Seven Steps to Breaking the Cycle

1. Allow yourself small indulgences that are satisfying and will help you avoid harmful binging. Stop Diet Deprivation. Diets that put severe restrictions on what you can eat often arouse binge eating. While you may hold out for a while, one day you’ll decide depriving yourself is not worth it, or you can’t take it anymore, and you dig into the refrigerator, freezer, or snack cabinet with a vengeance.

2. The best way to avoid slipping is through pre-planning. Plan Ahead. So, if you’re off to a backyard barbeque or family gathering, decide ahead of time what your plan is. Eat something healthy and filling before you go out and then allow yourself a few special treats at the party, but exercise portion control. If you know that Aunt Mary is making your favorite dessert, plan on having a small slice and savor it. Managing your weight and enjoying life should go hand in hand.

3. Slow but sure is the best approach. Set Realistic Weight Loss Goals. To avoid the frustration of failing, don’t overstress yourself with unrealistic weight loss goals. You gained weight slowly over time and it will take some time to gradually lose that weight.

4. Choose Healthy Outlets for Emotions. Instead of opening the refrigerator when you’re upset, try phoning a friend or taking a walk instead. Discover something that makes you feel calmer or happier – something other than food or alcohol. Do yoga, dance around your living room, meditate, or go out bowling with a friend.

5. Work through issues that are upsetting you. Stop Harboring Hurts. Know your triggers. Talk to a therapist or even a friend. Don’t let hurts, old wounds, or patterns that reach back into your childhood affect you and your relationship with food.

6. Keeping the goal in mind is critical to your weight loss success. Remember Why You’re Dieting. It helps to stop and remember why you’re dieting in the first place. Is it to have more energy, look and feel better, alleviate health problems, or increase your self esteem?

7. It’s all in YOU. The power to lose the weight rests with you. Use Your Mind to Break the Cycle. Believe you can succeed and you will succeed. Start by turning all of your negative self talk into positive affirmations. Instead of saying: “Look at that fat belly. It just won’t go away.” Think positive: “Yes, my belly is fat now, but it won’t always be. I plan to be fit, not fat. I’m heading to the gym after work today.”

Stress can be your Ally in Health

Sat, 18 Sep 2021 19:00:02 GMT

“The best way to find yourself is to lose yourself in the service of others” ...

According to the American Psychological Association STRESS is the #1 reason goals are not accomplished and positive change is not achieved. Believing that stress is bad for you is the 15th largest cause of death in the United States last year, killing more people than skin cancer, HIV/AIDS and homicide…

People who experienced a lot of stress in the previous year had a 43 percent increased risk of dying. But that was only true for the people who also believed that stress is harmful for your health. People who experienced a lot of stress but did not view stress as harmful were no more likely to die, they had the lowest risk of dying of anyone in the study, including people who had relatively little stress.

The power of positive thinking goes beyond helping you lose weight, too. Studies show that negative thinking can depress your immune system and increase stress, which negatively impacts your health and well-being. And being stressed or sick certainly doesn’t make losing weight easier!

Symptoms of stress can be a good sign...

Your heart might be pounding, you might be breathing faster, your heart rate goes up, and your blood vessels constrict, and you maybe breaking out into a sweat. And normally, we interpret these physical changes as anxiety or signs that we aren't coping very well with the pressure. And this is one of the reasons that chronic stress is sometimes associated with cardiovascular disease. It's not really healthy to be in this state all the time.

But in the study, when participants viewed their stress response as helpful, their blood vessels stayed relaxed. Their heart was still pounding, but this is a much healthier cardiovascular profile. It actually looks a lot like what happens in moments of joy and courage. Over a lifetime of stressful experiences, this one biological change could be the difference between a stress-induced heart attack at age 50 and living well into your 90s. And this is really what the new science of stress reveals, that how you think about stress matters. The next time your heart is pounding from stress, you're going to think to yourself, this is my body helping me rise to this challenge.

If you viewed them instead as signs that your body was energized, it’s preparing you to meet this challenge. Now that is exactly what participants were told in a study conducted at Harvard University. Before they went through the social stress test, they were taught to rethink their stress response as helpful. That pounding heart is preparing you for action. If you're breathing faster, it's no problem. It's getting more oxygen to your brain. And participants who learned to view the stress response as helpful for their performance, well, they were less stressed out, less anxious, more confident, but the most fascinating finding to me was how their physical stress response changed.

Can changing how you think about stress make you healthier? When you change your mind about stress, you can change your body's response to stress.

For every major stressful life experience, like financial difficulties or family crisis, that increased the risk of dying by 30 percent. But -- that wasn't true for everyone. People who spent time caring for others showed absolutely no stress-related increase in dying. Zero. Caring created resilience...

Chasing meaning is better for your health than trying to avoid discomfort. One of the most under-appreciated aspects of the stress response, and the idea is this: Stress makes you social.

The Feel Good Stress Hormone

Oxytocin is a stress hormone like Adrenaline. It fine-tunes your brain's social instincts. It primes you to do things that strengthen close relationships. Oxytocin makes you crave physical contact with your friends and family. It enhances your empathy. It even makes you more willing to help and support the people you care about, to become more compassionate and caring.

It also acts on your body, and one of its main roles in your body is to protect your cardiovascular system from the effects of stress. It's a natural anti-inflammatory. It also helps your blood vessels stay relaxed during stress. Your heart has receptors for this hormone, and oxytocin helps heart cells regenerate and heal from any stress-induced damage. This stress hormone strengthens your heart.

And the cool thing is that all of these physical benefits of oxytocin are enhanced by social contact and social support. So when you reach out to others under stress, either to seek support or to help someone else, you release more of this hormone, your stress response becomes healthier, and you actually recover faster from stress. Your stress response has a built-in mechanism for stress resilience, and that mechanism is human connection.

The best way to make decisions, is go after what it is that creates meaning in your life and then trust yourself to handle the stress that follows. The harmful effects of stress on your health are not inevitable. How you think and how you act can transform your experience of stress. When you choose to view your stress response as helpful, you create the biology of courage. And when you choose to connect with others under stress, you can create resilience. Stress gives us access to our hearts. The compassionate heart that finds joy and meaning in connecting with others, and yes, your pounding physical heart, working so hard to give you strength and energy. And when you choose to view stress in this way, you're not just getting better at stress, you're actually making a pretty profound statement. a belief about stress can make so much difference to someone's life expectancy. You can trust yourself to handle life's challenges. And you're remembering that you don't have to face them alone.

How to deal with Hunger

Sat, 11 Sep 2021 19:00:02 GMT

“Hunger makes a thief of any man.” - Pearl S. Buck

The hunger hormone

Ghrelin, is a hormone with a somewhat scary sounding name, but it is all too fitting. Ghrelin, known as the “hunger hormone,” can act as a real gremlin to your weight loss efforts. But there are ways to beat it at its own game with basic lifestyle changes

The role of ghrelin is simple. It travels from the stomach to the brain to stimulate feeling of hunger. On its surface this makes sense. Everyone needs food to live. Food gives us energy and vitality to do the things we need and want to accomplish.

However, the darker side of ghrelin is that it slows down metabolism, strains the body’s ability to burn fat and promotes the storage of fat in the abdominal are (the dreaded and dangerous belly fat). To top it all off, the more we weigh, the more susceptible we are to ghrelin’s influence by craving high-fat, unhealthy foods. And it is even the cause of that scary stomach growling when we are hungry! This hormone is just plain frustrating.

Here are some ways to reduce the production and release of ghrelin to control your appetite:

1. Eat Protein and (Healthy) Carbs. Ghrelin is suppressed when food is in the stomach. Protein and healthy carbs rich in fiber and nutrients take longer to digest, naturally suppressing ghrelin better than any other type of food. This means you won’t get hungry as quickly and you’ll probably eat less.

- If you’re hungry in less than 2 hours after your last meal, it meant you didn’t eat enough of proteins

- If you’re still full more than 2 hours since your last meal, it meant you ate too much proteins

- If you’re hungry in about 2 hours since your last meal your portions are just right.

2. Increase Activity. Exercise can be a useful tool in appetite control. A study published in the American Journal of Physiology found that 60 minutes of aerobic exercise suppressed appetite and lowered ghrelin levels.

3. Get your sleep! If you are sleep deprived, chances are you may feel hungrier than if you had a full night’s sleep. A sleep study published in PLOS Medicine found that participants getting five hours of sleep or less produced 15 percent less leptin (the “stop eating food” hormone), and over 15 percent more ghrelin.

If you are really having a difficult time with controlling hunger, you may want to speak to your medical provider about a prescription for an appetite suppressant. But it should be noted that appetite suppressants are most impactful only in the initial stages of weight loss. They lose their potency over time and are not meant for long-term use. And of course, they should always be administered and monitored by a trained medical professional.

So take that ghrelin! You’re not so frightening after all!

Food Addiction

Sat, 04 Sep 2021 19:00:03 GMT

Bliss On A Plate!

Food addiction is real, and it's negatively affecting your health.

Why we eat?

1. Eating that promotes Homeostasis or balance

2. Eating for pleasure

3. Eating is a decision

New brain research is revealing why fats and sugars may be driving more and more people toward obesity. New science shows that overeating is not a behavioral disorder, such as a lack of self-control. Instead foods rich in fat and sugar can supercharge the brain's reward system, and is caused by a hormonal imbalance which can overpower the brain's ability to tell an individual to stop eating. In these cases, the more someone eats, the more he or she wants.

Sodas and Doritos:

The single greatest source of added sugar in the American diet is from soda and fats is from processed foods. The sound of cracking opens a can of soda. The fizz. The sugar. The caffeine. The refreshing taste on a hot day. The sound of crackling opening a bag. The crunch. The saltiness and the full texture of fats in your mouth. The description of it alone makes us want to run to the closest convenience store and demand some “liquid candy,” or some "white powder", but that’s not the point. The point is the addiction to ultra processed food is real, and it’s affecting your health, so it’s time to break the addiction. Just imagine how many calories you’ll save!

Eating for Pleasure:

Obesity may be caused by hedonic overeating that hijacks the brain's reward networks. Like addictive drugs, overeating creates a feedback loop in the brain's reward centers—the more you consume, the more you crave, and the harder it is for you to satisfy that craving. Hedonic overeating can induce a drug-dependence-like state. Morphine and other opiates mimic the effects of neurotransmitters (brain chemicals) such as endorphins that are naturally produced in the brain to stimulate feeding behaviors.

Hedonistic Food Behaviors:

Food dense in fat and sugar and often visually appealing—affect reward systems strongly enough to override the appetite-suppressing hormones, thus promoting us to overeat. We have evolved an efficient brain system to help maintain a healthy and consistent body weight by signaling when it is time to eat and when it is time to stop. But highly appetizing foods can often override these signals and drive weight gain.

Experimental rats eating the bland chow would quickly stop and scramble away, but the obese rats continued to devour the rich food, ignoring the warning they had been trained to fear. Their hedonic desire overruled their basic sense of self-preservation.

FOOD ADDICTION VERSUS FOOD DEPENDENCE

Until the early 1990s, society viewed obesity solely as a behavioral disorder: overweight individuals lacked willpower and self-control. This cycle of engaging in a bad habit that gives short-term pleasure, then attempting to abstain from it and eventually relapsing, sounds disturbingly like drug addiction.

A hormonal imbalance could lead to overeating; indeed, obesity runs rampant in certain human families that have a genetic deficiency in leptin. The appetite suppressing hormones become progressively less effective as the body develops tolerance to their actions. The hormonal and metabolic disturbances in obese individuals may be a consequence of weight gain rather than a cause. If obese individuals must eat more and more to overcome reduced activation of reward networks in the brain, that sounds a lot like tolerance. And weight loss can trigger negative mood and depression, much like that experienced by former addicts who try to practice abstinence, suggesting that withdrawal may be in effect. Other experts have argued that the entire notion of food addiction is preposterous because we are all, in a sense, addicted to food. If we were not, we would not survive.

The 5 Rs - Reduce, Replace, Remove, Record, Reflect:

> Reduce. Slowly wean yourself off. If you’re downing five cans of soda a day, breaking your soda addiction won’t happen overnight. A study published in the European Journal of Social Psychology found it takes 66 days to form a new habit. Start by weaning yourself off in small increments, say, one less soda per week. Replace that soda with nature’s finest: H2O. Stay focused, remind yourself how much your body will thank you, and watch your soda addiction fade.

> Replace. Make substitutions. Soda isn’t the only tasty beverage on the market. In fact, you can get your fizz fix without gulping down liquid calories. Try carbonated water with a splash of orange or cranberry juice for natural sweetener or an iced tea with freshly squeezed lemon.

> Remove. Stay away from diet soda. Just because the nutrition label says zero calories doesn’t mean it’s off the hook. The sugar-free stuff comes with its own set of side effects you don’t want to mess with, including an out of whack metabolism, weight gain, diabetes, and stroke. You have to ask yourself, “Why are there so many ingredients but so few calories?” To really kick your soda addiction to the curb you have to wean yourself off all versions of the caramel-colored bubbles.

> Record. Write down your habits. Journaling isn’t just for food. Keep a record of each soda you drink and how many calories you’re consuming. Seeing the numbers may make it easier for you to say no. (Think about what you could eat for 500 calories!) Keeping a soda log will help you recognize when you crave your fix and force you to be mindful when you guzzle the sugary stuff.

> Reflect. Determine what sparks your craving. Knowing your triggers is key to breaking your soda addiction. Are you stressed? Bored? Sleepy? Thirsty? Your triggers will help you determine a healthier alternative. If you’re stressed, go for a walk. Tired; opt for tea. Thirsty; your body is craving water. Bored; ask your boss if you can help with a new assignment.

Pharmacotherapy:

As with alcoholics and drug addicts, the more they eat, the more they want. Whether or not overeating is technically an addiction, if it stimulates the same brain circuits as drug use, in the same way, then medications that dial down the reward system could help obese people to eat less. These new generations of drugs are safe and FDA approved for long-term use.

Sleep is the best Meditation

Sat, 28 Aug 2021 19:00:03 GMT

“True silence is the rest of the mind, and is to the spirit what sleep is to the body, nourishment and refreshment.”
— William Penn, Politician

How Lack of Sleep impacts your Health?

For some, people wear it as a badge of honor that they can get by on not enough sleep. But many people say they can’t get enough sleep because they’re too busy and need to get too many things done. Others are sleep-deprived for a medical reason – they may have sleep apnea, a condition where the muscles in the back of the throat close up at night when they’re sleeping and the body gets deprived of oxygen temporarily. This causes someone to wake up gasping for air, sometimes five or six times a minute. Not only will this make the person more tired and possibly lead to weight gain, but it also increases risk of cancer and other diseases. This is because the body does not get the chance to go into the deeper sleep called REM (rapid eye movement), when the immune system can do surveillance and destroy cells that may lead to cancer.

Sleep deprivation can cause people to develop metabolic syndrome, a cluster of conditions that may include insulin resistance, hypertension, morbid obesity and hyperlipidemia. Poor sleep is linked to diseases like Alzheimer's, cardiovascular disease, stroke and diabetes. And if you go untreated with a sleep disorder like sleep apnea, you're more likely to get many of these illnesses. This all adds up to a real health crisis. Did you know about sleep's impact on your mental states? Poor sleep makes us make risky, rash decisions and is a drain on our capacity for empathy. When sleep deprivation literally makes us more sensitive to our own pain, it's not so surprising that we have a hard time relating to others and just generally being a good and healthy person when we're sleep-deprived.

Quality of sleep:

Many scientists believe the most regenerative stage of sleep is deep sleep. There are three stages of sleep: light sleep, rapid eye movement or REM and deep sleep. In light sleep and REM, our brain waves are very similar to our brain waves in waking life. But our brain waves in deep sleep have these long-burst brain waves that are very different from our waking life brain waves. These long-burst brain waves are called delta waves. When we don't get the deep sleep we need, it inhibits our ability to learn and for our cells and bodies to recover. Deep sleep is how we convert all those interactions that we make during the day into our long-term memory and personalities. As we get older, we're more likely to lose these regenerative delta waves. So in way, deep sleep and delta waves are actually a marker for biological youth.

Optimal sleeping time:

Studies show that people who don’t get at least seven hours of sleep a night put themselves at higher risk of developing insulin resistance and tend to weigh more than people who get more sleep. For example, the Quebec Family Study published in the journal Sleep in April 2008 showed that study participants who slept for 5-6 hours a night gained 88 percent more weight over six years than people who slept seven to eight hours a night. Interestingly, the people who slept more than 9 hours a night also gained 71 percent more weight, enough to suggest there may be an optimal sleeping time to prevent obesity. Why would this be? There are several possible reasons:

• Getting an adequate amount of sleep puts the body into a better hormonal balance.

• People crave carbs if they don’t sleep well at night and overconsumption can lead to excess weight.

• Not getting enough sleep can make people too tired to exercise.

What if you can make your sleep more efficient?:

• Stick to a sleep schedule. Try to go to bed and get up at around the same time every day, even on weekends. This can help you fall asleep more easily at night.

• Don’t eat or drink large amounts before bedtime. Try not to eat within two hours of sleep. If you often have heartburn, avoid spicy or fatty foods that could affect the quality of your sleep.

• Get regular exercise. Aerobic exercise can help you fall asleep faster and have a more restful sleep. Just be sure to avoid exercise within two hours of going to bed.

• Use bedtime only for sleep and sex. Avoid working or watching the news, movies while in bed

• Start a relaxing bedtime routine. Do the same things each night to let your body know it’s time to wind down. This could include reading a book, listening to music, sound waves or taking a warm bath or shower 90 minutes before you go to bed.

• Stimulants e.g alcohol and nicotine, even some of your medicines may affect your sleep . Try switching the times when you take these.

If you’re sleeping at least eight hours a night and still feel fatigued, talk to your doctor about being tested for sleep apnea – an overnight sleep study is the best way to diagnose this condition. At Doctor for Life, sleep medicines are also prescribed but only if necessary.

Understanding How Your Weight Impacts Your Health

Sat, 21 Aug 2021 14:15:02 GMT

Obesity increases a person's risk of various medical condition

A person whose weight is higher than what is considered as a normal weight adjusted for height is described as being overweight or having obesity. BMI is related to the amount of fat in their bodies, which can raise the risk of many health problems.

Fast Facts:

According to data from the National Health and Nutrition Examination Survey (NHANES), 2013

More than 1 in 3 adults were considered to be overweight.

More than 2 in 3 adults were considered to be overweight or have obesity.

More than 1 in 3 adults were considered to have obesity.

About 1 in 13 adults were considered to have extreme obesity.

About 1 in 6 children and adolescents ages 2 to 19 were considered to have obesity.

Weight management could be beneficial to all people with obesity irrespective of their metabolic profile. The term "Metabolically Healthy Obesity" is defined as having a BMI of at least 30 and at least 4-6 metabolically healthy criteria: blood pressure, C-reactive protein, triglycerides, LDL, HDL and A1c. They are not actually healthy.

Obesity is pandemic in proportion. It is a chronic disease which requires lifelong treatment. It is It is driven by pathophysiologic processes. Obesity, like Diabetes is also never "cured," although a patient's body mass index (BMI) can be under excellent control. Patients still have the disease of obesity, even though they no longer meet the definition of obesity due to metabolic abnormalities. Obesity carries substantial adverse health risks - diabetes, atherosclerotic cardiovascular disease, heart failure and respiratory diseases.

UNDERSTANDING OBESITY:

Common Myth:

a. Weight loss is as simple as balancing the calories input and output, unfortunately, this is incorrect.

b. Weight loss is more than just a diet, this is correct

The central nervous system regulates a person’s weight, with many variables in play. Just because a person eats lean proteins, whole grains, fruits and vegetables doesn’t necessarily mean they will have a lean body. Physical activity alone, meanwhile does more to help patients maintain weight than to lose it. Sleep habits, sleep quality and duration can affect the body’s weight regulation. There are medications that cause weight gain and might be also interfering with your sleep.

KNOW YOUR RISKS:

Factors that may contribute to weight gain among adults and youth include genes, eating habits, physical inactivity, TV, computer, phone, and other screen time, sleep habits, medical conditions or medications, and where and how people live, including their access to healthy foods and safe places to be active.

a. External Factors-- Hyperactivity to environmental food cues, Delayed satiety, Disordered eating

b. Internal Factors-- Gut microbiota can decrease energy expenditure, Thermogenesis ,Physical disabilities

c. Combination of Factors – Genetics, Epigenetics, Age related changes – menopause, Mood disturbances – depression/anxiety

d. Factors that increase intake-- Environmental and chemical toxins, Sedentary time, Labor saving devices

e. Increase Intake and decrease expenditures-- Stress, weight cycling, maternal/paternal obesity – 50-85% likelihood even when optimal behaviors adopted

FOUR PILLARS OF TREATMENT:

Treatment for obesity usually takes a graduated approach Lifestyle modification (diet and exercise) ---pharmacotherapy ---metabolic and or bariatric surgery

@ Doctor for Life, we use strategies that lower energy density that are flexible and can be applied to a multiple dietary patterns to met our patients’ individual energy needs, taste preferences, and cultural background

Feed the body, Feed the mind

Sat, 14 Aug 2021 12:00:02 GMT

What's in the lunch box will set up your children for success

What can we expect our kids to learn if their diets are full of sugar and empty of nutrients? What can they possibly learn if their bodies are literally going hungry? Are we really setting our kids up for success?

WHAT CONNECTS A CHILD’S GROWING MIND AND THEIR GROWING BODY?

Food is that place where our collective efforts can have the greatest impact. One in six Americans are food insecure, including 16 million children -- almost 20 percent. Diet and nutrition is the number one cause of preventable death and disease in this country, by far. And fully a third of the kids are on track to have diabetes in their lifetime. So they fill up on the unhealthy and cheap calories that surround them that their families can afford. By the end of the month, food stamps run out or hours get cut at work, and they don't have the money to cover the basic cost of food.

CHANGING MENUS AT SCHOOL CAFETERIAS

Research shows that when kids have a consistent, nutritious breakfast at school, their chances of graduating increase by 20 percent. Increase in math and reading scores by 17.5 percent. When we give our kids the nourishment they need, we give them the chance to thrive, both in the classroom and beyond. A school that serves a nutritious breakfast to all of their kids, one with fruit and milk, one lower in sugar and salt will have kids:

- a lower rate of obesity than the average kid

- visit the nurse less

- lower levels of anxiety and depression

- better behavior

- better attendance

- show up on time more often

- much better health than the average school kid

- not feeling hungry.

Those who doesn't have a nutritious breakfast waiting?

- lower math and reading scores

- it's more likely will have to have repeated a grade

- have poor cognitive function overall

By changing the school menu, a football team (the Bears) not only won their division, they went on to win the state championship, beating their opponent (Peach County Trojans) 28-14.

A HEALTHY FUTURE

If we focus on the simple goal of properly nourishing ourselves, we could see a world that is more stable and secure; we could dramatically improve our economic productivity; we could transform our health care and we could go a long way in ensuring that the Earth can provide for generations to come.

Resource: Sam Kass, White House Senior Policy Advisor for Nutrition

Self-Care

Sat, 07 Aug 2021 19:15:02 GMT

A Healthy Mind Is A Healthy Body

Psychological health is first! Do you know that we sustain psychological injuries even more often than we do physical ones, injuries like failure or rejection or loneliness? "Oh, you're feeling depressed? Just shake it off; it's all in your head." Can you imagine saying that to somebody with a broken leg: "Oh, just walk it off; it's all in your leg."

TWO PSYCHOLOGICAL WOUNDS THAT IMPACT OUR BODY:

1. LONELINESS

Loneliness is subjective, it creates a deep psychological wound, that distorts our perceptions and confuses our thoughts. It makes us believe that those around us care much less than they actually do, thereby makes us really afraid to reach out, and face rejection. Studies shows that loneliness won't just make you miserable; it can kill you. Chronic loneliness increases your likelihood of an early death by 14%. Loneliness causes high blood pressure, high cholesterol, it suppresses the functioning of your immune system, making you vulnerable to all kinds of illnesses and diseases, it poses as significant a risk for your long-term health and longevity as cigarette smoking. Cigarette packs come with warnings saying, "This could kill you." But loneliness doesn't. And that's why it's so important that we prioritize our psychological health, that we practice emotional hygiene.

2. FAILURE

Failure like loneliness is also a psychological wound that distorts our perceptions and misleads us. Our mind tricked us into believing we could not succeed. We all have a default set of feelings and beliefs that gets triggered whenever we encounter frustrations and setbacks. If your mind tries to convince you you're incapable of something, and you believe it, then you'll begin to feel helpless and you'll stop trying, or you won't even try at all. And then you'll be even more convinced you can't succeed. That’s why so many people function below their actual potential. Once we become convinced of something, it's very difficult to change our mind. So it might be very natural to feel demoralized and defeated after you fail. You have to break this kind of negative cycle before it begins. You cannot allow yourself to become convinced you can't succeed. You have to fight feelings of helplessness. You have to gain control over the situation.

STOP EMOTIONAL BLEEDING

Our minds and our feelings – are not the trustworthy friends we thought they were, who can be totally supportive one minute, and really unpleasant the next. Look at the excuses we’re making, how we negatively self talk our way out of responsibility, instead of facing it. We all start thinking of all our faults and all our shortcomings. We wouldn't make a physical injury worse on purpose but we allow self loathing. Why? Because of poor emotional hygiene, we don't prioritize our psychological health. We know from dozens of studies that when your self-esteem is lower, you are more vulnerable to stress and to anxiety; that failures and rejections hurt more, and it takes longer to recover from them. So when you get rejected, the first thing you should be doing is to revive your self-esteem, not join Fight Club. When you're in emotional pain, treat yourself with the same compassion you would expect from a truly good friend by being kind to yourself.

PROTECT YOUR SELF ESTEEM

One of the unhealthiest habit is called rumination. To ruminate means to go over in the mind repeatedly. It's when your boss yells at you or your professor makes you feel stupid in class, or you have big fight with a friend and you just can't stop replaying the scene in your head for days, sometimes for weeks on end. As a habit it's a very costly one, because by spending so much time focused on upsetting and negative thoughts, you are actually putting yourself at significant risk for developing clinical depression, alcoholism, eating disorders, and even cardiovascular disease. Other people had this incredibly positive attitude. They are mindful and attentive to their emotions. Studies tell us that even a two-minute distraction is sufficient to break the urge to ruminate in that moment. And so each time you worry, or upset and have negative thoughts, forced yourself to concentrate on something else until the urge pass. Being mindful of our unhealthy psychological habits and changing them, your whole outlook will change and you become more positive and more hopeful after a week.

BATTLE NEGATIVE THINKING

By taking action when you're lonely, by changing your responses to failure, by protecting your self-esteem, by battling negative thinking, you won't just heal your psychological wounds, you will build emotional resilience, you will thrive. Years ago, people began practicing personal hygiene, and life expectancy rates rose by over 50 percent in just a matter of decades.

HAPPY PEOPLE, HAPPY PLACE

Can you imagine what the world would be like if everyone was psychologically healthier? If there were less loneliness and less depression? If people knew how to overcome failure? If they felt better about themselves and more empowered? If they were happier and more fulfilled? I believe our quality of life can improve just as dramatically if we all began practicing emotional hygiene. And if you just become well informed and willing to change a few simple habits, well -- that's the world we can all live in.

Resource: Guy Winch, PhD

Physical Health

Sat, 31 Jul 2021 15:45:02 GMT

THE LONG TERM EFFECTS OF PHYSICAL ACTIVITY IN THE BRAIN

Simply moving your body, has immediate, long-lasting and protective benefits for your brain. Any forms of Physical activity can improve your mood and your focus. It protects your brain from different conditions like depression and dementia. Exercise is a great mood and energy booster, gives you better memory, better attention, it clears up your mind and a good detox of the brain.

HOW THE BRAIN WORKS:

The prefrontal cortex is critical for things like decision-making, focus, attention and our personality. While deep in the temporal lobe is a key structure critical for our ability to form and retain new long-term memories for facts and events. This structure is called the hippocampus. Whether it be happy event that lasts just a moment, say, a sunset or your first kiss, or the moment your first child was born, can form a memory that changed your brain, that will lasts an entire lifetime. Similarly, a bad situation like the entire pandemic where our social life is non existent, we spent our time indoors, doing a lot of passive, non productive activities such as social media, technology, desk work, indoor tasks. Most had gained pounds, on top of that some are miserable, lonely, depressed. The brain need a jumpstart from time to time for a passive brain is a non productive brain.

EXERCISE IS THE MOST TRANSFORMATIVE THING YOU CAN DO FOR YOUR BRAIN:

1. It has immediate effects on your brain. It will immediately increase levels of neurotransmitters like dopamine, serotonin and noradrenaline. These increases your mood right after that workout that will last for at least two hours. A single workout will improve your reaction times. But these immediate effects are transient. To get the long lasting effects, is to change your exercise regime, increase your cardiorespiratory function. It’s because exercise actually changes the brain's anatomy, physiology and function. Exercise produces brand new brain cells, that will increase its volume, and improve your long-term memory.

2. It improved attention function. You not only get better focus and attention, but the volume of the hippocampus increases as well. And finally, you not only get immediate effects of mood with exercise but you get long-lasting increases in those good mood neurotransmitters.

3. It has a protective effect on your brain. Here you can think about the brain like a muscle. The more you're working out, the bigger and stronger your hippocampus and prefrontal cortex gets. Why is that important? Because these two areas that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging. So with increased exercise over your lifetime, it slows down the process of aging and takes longer for these Alzheimer Dementia to actually have an effect.

NON-EXERCISE ACTIVITY THERMOGENESIS:

NEAT is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. You don't have to become a triathlete to get these effects. The rule of thumb is you want to get three to four times a week exercise, minimum 30 minutes per session, and you want to get aerobic exercise in. That is, get your heart rate up. And the good news is, there’s no need to get a very expensive gym membership. Add an extra walk around the block in your power walk. You see stairs -- take stairs. And power-vacuuming can be as good as the aerobics class that you were going to take at the gym. Bringing exercise in your life will not only give you a happier, more protective life, but it will protect your brain from incurable diseases. And in this way it will change the trajectory of your life for the better.

BEYOND THE BRAIN, UNTO THE BODY

1. Improves quality of life for people with cancer and lower the risk of dying from breast, colorectal and prostate cancer

2. Lowers risk of chronic diseases and dying from it e.g heart problems, high blood pressure, breathing problems, allergies, diabetes and obesity.

3. Help control your weight

4. Help you quit smoking

5. Improve your mental health and mood

6. Help keep your thinking, learning and judgment skills sharp as you age

7. Strengthen your bones and muscles

8. Improve your sleep

9. Reduce your risk of falls

10. Improve your sexual health

11. Increase your chances of living longer

12. Increases vitality and endurance

Resource: Wendy Suzuki, PhD in Neuroscience

Mental Health

Sat, 24 Jul 2021 13:28:06 GMT

WHY IS IT HARD TO KICK OFF A HABIT?

The answer is in our brain! Obesity and smoking are among the leading preventable causes of morbidity and mortality in the world. Try telling your love ones to lose weight or quit smoking - it is hard. Over the last decade mindfulness has become the default of the self improvement movement. Studies show that even when we're really trying to pay attention to something, about half of us will drift off into a daydream, or have this urge to check our Twitter or social feed. It turns out that we're fighting one of the most evolutionarily-conserved learning processes currently known in science, one that's conserved back to the most basic nervous systems known to man.

THE PURSUIT OF REWARD OR PLEASURE

Pavlov’s theory is a Classical conditioning, that is learning through association. We see some food that looks good, our brain says, "Calories! ... Survival!" We eat the food; we taste it -- it tastes good. And especially with sugar, our bodies send a signal to our brain that says, "Remember what you're eating and where you found it." The experience embedded in our memory and learn to repeat the process next time. See food, eat food, feel good, repeat. Trigger, behavior, reward. Simple, right? Well, after a while, our creative brains say, "You know what? You can use this for more than just remembering where food is. You know, next time you feel bad, why don't you try eating something good so you'll feel better?" We quickly learn that if we eat chocolate or ice cream when we're mad or sad, we feel better. Instead of this hunger signal coming from our stomach, this emotional signal -- feeling sad -- triggers that urge to eat. Maybe at school, and we see those cool kids outside smoking and we think, "Hey, I want to be cool." So we start smoking. See cool, smoke to be cool, feel good. Repeat. Trigger, behavior, reward. And each time we do this, we learn to repeat the process and it becomes a habit. So later, feeling stressed-out triggers that urge to smoke a cigarette or to eat something sweet. With these brain processes, we've gone from learning to survive to literally killing ourselves with these habits.

TAP INTO YOUR INNER SELF

What if instead of fighting our brains, or trying to force ourselves to pay attention, we instead tapped into this natural, reward-based learning process... but add a twist? Mindfulness with curiosity. We call this cognitive control. We're using cognition to control our behavior. We try develop an interest about what was happening in our momentary experience. Unfortunately, this is also the first part of our brain that goes offline when we get stressed out. When the prefrontal cortex goes offline, we fall back into our old habits, which is why this disenchantment is so important. We're much more likely to do things like yell at our spouse or kids when we're stressed out or tired, even though we know it's not going to be helpful. We just can't help ourselves. When the pre-frontal cortex is online, it meant it is in full attention and more discriminatory, we’re just less interested in reacting in the first place. Seeing and understanding what we get from our habits helps us understand them at a deeper level -- to know it in our bones so we don't have to force ourselves to hold back or restrain ourselves from behavior.

BREAKING DOWN OUR FEELINGS INTO BITE SIZE PORTIONS:

And this is what mindfulness is all about: Seeing really clearly what we get when we get caught up in our behaviors, becoming disenchanted and from this disenchanted state, we can naturally let go. The paradox here is that mindfulness is just about being really interested in getting close and personal with what's actually happening in our bodies and minds from moment to moment. This willingness to turn toward our experience and face it rather than trying to make unpleasant cravings go away as quickly as possible. Facing our experience with curiosity, is naturally rewarding. Being curious is a pleasant experience, we became discriminatory, start to notice that cravings are simply made up of body sensations -- our brain says, oh, there's tightness, there's tension, there's restlessness -- and that these body sensations come and go. These are bite-size pieces of experiences that we can manage from moment to moment rather than getting clobbered by this huge, scary craving that we choke on. When we let go -- stepping out of the process by being curiously aware of what's happening and discerning our feelings -- the same brain region quiets down

STEP OUT OF IT

Instead of perpetuating our endless and exhaustive habit loops ... why not step out of it and let go? Next time you s ee text message and compulsively text back when driving or if you have urges to smoke or stress eat, check email when bored, or distract yourself from work, to feel a little bit better -- notice the urge, get curious, feel the joy of letting go and repeat!

Resource: Judson A. Brewer MD, PhD

Blueberry Baked Oats

Thu, 08 Jul 2021 16:02:28 GMT

Refined sugar-free blueberry oats

Ingredients:

2 cups almond milk (vanilla unsweetened)
1 tsp. vanilla extract
1/2 cup maple syrup
3 tbsp. melted coconut oil
1 tbsp. cinnamon
2 cups oats
1/2 cup blueberries (fresh or frozen)
1/4 tsp. salt
2 eggs
1 tsp. baking powder

Instructions:

preheat oven to 375F
combine all ingredients
use non-stick spray to coat the 9" pie dish
pour batter into pie dish and place in the oven for 35-40min or until golden brown

Watch Kelsey bake this dish here!

https://youtu.be/9_M-cAOP6eo

Cauliflower Thins

Thu, 08 Jul 2021 14:44:12 GMT

Low carb substitute for bread thins!

Ingredients:

3 cups frozen riced cauliflower
1 tsp. garlic powder
1/2 tsp. onion powder
2 tsp. italian seasoning
1/2 tsp salt (to taste)
1/2 tsp pepper (to taste)
2 eggs
1/4 cup gluten free flour
1/4 cup grated parmesan

Instructions:

preheat oven at 400F
measure out frozen riced cauliflower into microwavable bowl and microwave for 3 minutes
use a dish towel or cheese cloth to squeeze out moisture from cauliflower rice
combine all ingredients into a mixing bowl and combine evenly
use scoop to distribute onto a lined baking sheet (silicone baking mat is best for non-stick!)
bake for 15-20min or until edges are golden brown
enjoy as mini pizzas or use as sandwich "bread"

Watch Kelsey make Cauliflower Thins!!

https://youtu.be/vylVMnbv76M

Gluten Free Blueberry Pancakes and Loaf

Wed, 07 Jul 2021 17:58:23 GMT

This is a subtitle for your new post

Ingredients

2 eggs
1 cup almond flour
2 tbsp. tapioca flour
1 tsp. baking powder
1 tsp. vanilla
1/4 tsp salt
1/4 cup almond milk
1/4 cup blueberries
3 tbsp honey or maple syrup

Instructions:

preheat oven to 400F
mix all ingredients together
cook pancakes using stove top pan with non-stick spray
spray loaf pan with non-stick spray and pour in left over batter
bake loaf in the oven for 30min or until golden brown

Watch Kelsey cook this recipe here!

https://youtu.be/t_XZwLKgblQ

Mozzarella Stuffed Meatballs & Cauliflower Mash

Wed, 07 Jul 2021 17:10:25 GMT

Lots of protein and low carb!

Mozzarella Stuffed Meatballs

Ingredients

1 lb. ground beef
½ C pork rinds
2 T Italian seasoning
2 T Worcestershire
2 tsp garlic powder
2 tsp onion powder
2 mozzarella cheese sticks
½ tsp salt
½ tsp pepper
2 T parsley, chopped
1 egg

Directions:

1. Preheat oven to 375 degrees.

2. Place pork rinds in a Ziploc bag and crush completely until a breadcrumb consistency.

3. In a large bowl, mix together the seasonings, Worcestershire, beef, pork rinds, egg, and chopped parsley.

4. While forming the meatballs, place a small piece of the mozzarella inside and form the meatball around it.

Cauliflower Mash

Ingredients

2 bags of cauliflower florets
¼ C chive cream cheese
3 T butter
1 tsp salt
½ tsp pepper
2 tsp garlic powder
1 tsp onion powder
2 tsp Italian seasoning

Directions:

1. In a pot of boiling water, add in the cauliflower and boil until tender and then drain.

2. In a food processor, add cauliflower, seasonings, butter, and cream cheese and pulse until a smooth consistency.

Watch us cook it!

https://youtu.be/H3xBUrcbHJk

Almond Flour Cheddar Biscuits

Tue, 06 Jul 2021 19:40:35 GMT

Low carb breakfast biscuits

Ingredients:

8 slices of turkey bacon
2 cups almond flour
1.5 cups shredded cheddar cheese
2 large eggs
1/2 cup heavy whipping cream
2 tbsp butter
1 tsp salt
1 bunch of green onions

Instructions:

preheat oven to 400 F
place turkey bacon evenly on lined baking sheet and place in the over for 15min
mix almond flour, cheese, eggs, cream, salt, chopped green onions together
dice butter into cubes and chop turkey bacon into small chunks
using your fingers, cut butter into batter and add turkey bacon chunks
form balls of batter onto lined baking sheet and bake for 20min or until golden brown

https://youtu.be/Wt4B7pKrkFY

Berry Smoothie & Grainless Granola

Tue, 06 Jul 2021 18:20:28 GMT

Berry delicious and nutritious!

Ingredients:

Smoothie-

1/2 cup frozen mixed berries
1 frozen banana
1/2 cup almond milk
1/2 cup ice cubes
2-3 tbs peanut butter
honey to taste

Instructions:

add all ingredients to the blender and blend until smooth, taste, and enjoy!

Grainless Granola-

1/2 cup pumpkin seeds
1 cup chopped pecans
1/2 cup coconut flakes
2 Tbsp melted coconut oil
2 Tbsp honey
2 tsp vanilla
1 tsp cinnamon

Instructions:

preheat oven 375 degrees F
pour ingredients onto a lined baking sheet
mix ingredients together and spread evenly onto the sheet
put into the oven for 15-20 min or until golden brown

https://youtu.be/_5B7bYptva4

Bell Pepper Nachos

Wed, 30 Jun 2021 14:57:58 GMT

Low-carb friendly nachos!

Ingredients:

12-14 mini bell peppers, sliced in half
¼ C shredded cheese
¼ C black beans
½ yellow or red onion, diced
½ jalapeno, sliced
¼ C + 2 T cilantro, chopped (for sauce and garnish)
¼ C diced tomatoes
¼ C greek yogurt
1 T cumin
1 T paprika
1 T onion powder
1 tsp chili powder
1 T garlic
1 tsp chipotle in adobo
Salt and pepper, to taste
chopped chicken mix (instructions in cheesy taquito post)

Directions:

Preheat the oven to 375 degrees.
Slice the peppers in half and place on a sheet tray.
Dice the jalapeno and red onion in the seasonings and sauté over medium heat. 3-5 minutes.
Top the peppers with the shredded cheese, jalapeno, black beans and onions.
Bake in the oven 15-20 minutes or until cheese is melted and peppers are tender.
While the peppers are in the oven, make the greek yogurt sauce by mixing greek yogurt with cilantro and lime.
Once out of the oven, top with fresh tomato, cilantro, and greek yogurt sauce.

Watch Kelsey cook Bell Pepper Nachos here!

https://youtu.be/cAoTnkZ3ASU

Cheesy Taquitos

Wed, 30 Jun 2021 14:24:51 GMT

Tasty Taquitos!

Ingredients:

6 slices of colby jack cheese
8 chicken tenders
1/2 medium yellow onion, diced
6 sweet mini peppers, diced
1 T cumin
1 tsp oregano
1 T garlic powder
1 T onion powder
1 T paprika
1 tsp chili powder
Salt and pepper, to taste

Instructions:

Preheat the oven to 375 degrees.
Season the chicken tenders with the seasonings listed in the ingredients and sauté until fully cooked. Once cooked, cut into slices.
On a lined sheet tray (rubber pastry sheet works best), put 6 slices of Colby jack cheese and place in the oven for 10 minutes or until the slices are golden brown on the sides.
Sauté the diced onion and mini peppers on medium high heat.
Once the cheese is done, add in the cooked chicken and pepper & onion mixture in the cheese and roll it up.
Top with chopped cilantro.

Watch Kelsey make the cheesy taquitos here!

https://youtu.be/CcabbZQaYO8

Homemade Guacamole

Wed, 30 Jun 2021 13:15:40 GMT

Kelsey's Go-To Guac!

Ingredients:

1 tablespoon - fresh cilantro
3 avocados
1/2 red onion
4 cloves of garlic
1 jalapeno pepper
1 roma tomato
1 whole lime
salt/pepper

Instructions:

Finely chop fresh cilantro.
Small dice red onion, garlic, jalapeno pepper, and roma tomato.
Incorporate avocado and previous ingredients into a large mixing bowl and squeeze lime juice into the bowl.
Season to taste with salt and pepper
Mix ingredients together and enjoy!

Watch Kelsey make the fresh guacamole here!

https://youtu.be/i4gnv4tX2vE

To Shake Or Not To Shake Sodium, Salt, Hypertension, Health

Mon, 03 May 2021 20:37:03 GMT

Click below to learn more about Salt and your body!

Changing Habits

Tue, 20 Apr 2021 12:43:14 GMT

Steps to achieve change

Healthy Habits

- turning off the lights when leaving the room

- daily exercise

- going to bed on time

Unhealthy habits:

- biting nails

- eating in front of the tv

- skipping meals

How do habits develop?

Triggers, routine, reward

Habits develop when we find ourselves in a loop of triggers, routines, and rewards. Many times, our actions are triggered by other actions, emotions and environments. For example, feeling nervous and anxious may trigger us to bite our fingernails, or leaving one room to go into another triggers us to turn off the lights in the room that we’re leaving.

Once these triggered actions are done over and over, they become routines. These routines soon turn into habits once they are associated with a reward. Rewards can present themselves as calming effects of biting fingernails in stressful situations or lower electric bills from turning off lights.

With these combined, we easily create good and bad habits.

How to break unhealthy habits?

1. Be mindful, Identify triggers – Take time to think about actions, emotions, and/or surroundings that occur before and during our bad habit actions. How were you feeling before the habitual behavior? Where were you? What were you doing? How do you feel afterwards?

Maybe you’ll recognize that you tend to overeat when you’re feeling negative emotions, when you’re watching TV, or maybe it happens when you’ve skipped a previous meal.

2. Why do you want to change – By taking time to think about the reasons why you want your habits to change can boost your motivation. If you want to quit smoking, why? Is it for your health? Is it for your family? All of the above? Write them out, put reminders around your house, in your car, maybe even at work to keep yourself on track.

3. Create a support system – Surround yourself with friends and family who are like-minded in supporting you through your journey. Our support systems can help keep us accountable and remind us why we’ve decided to break bad habits. If you surround yourself with others who participate in the same bad habits, the temptation can cause relapses in judgement and make it more difficult to change.

4. Replace with a healthy habit – Sometimes habits are difficult to break because our minds and bodies feel empty without performing that habitual habit. This is when we can find healthy ways to replace unhealthy habits. For example, many smokers get used to the action of moving their hand to their mouths. This can be replaced by snacking on healthy foods such as sunflower seeds.

5. Visual or audible reminders – Making mental notes can be helpful, but when mixed with cravings, emptiness, boredom, negative emotions, we can often get bogged down. This is when visual or audible reminders can be very helpful in clearing your mind. Visual reminders can be little notes around the house or small trinket items that you’ve associated with healthy habits. Audible reminders can be alarms (i.e. if you need to be reminded to go to bed earlier) or specific songs (i.e. a song that reminds you of a loved one who inspires you to make healthy changes).

6. Forgive yourself – Breaking habits can be difficult for anyone who’s up for the challenge. Because these repetitive actions are ingrained in our minds and are typically given positive reinforcements, it’s easy to slip back into them. If this happens, forgive yourself. Instead of feeling guilty or discouraged, take time to reflect on what happened. What triggered the action, what could have replaced the action, why do you want to change the action? Remember, just because you slip once or twice, doesn’t mean that it’s over. There’s always a next time to make a difference decision and change your behaviors.

7. Focus on the process, not the entire goal – It’s important to start small when working towards changing a habit. Behavior change is a tedious but worthwhile journey of reflection, progression, and reward. Take small steps by changing little things one at a time rather than attempting to dive into a whole new routine. For example, if you want to change your bad eating habits, take one step at a time. Focus on using smaller plates for portion control. Once this feels comfortable and becomes a routine, then think about incorporating more veggies and less carbs. This is much more manageable than suddenly using smaller plates, eating more veggies, being the healthiest of healthy eaters after many years of junk foods and large portions all at once. Take steps, enjoy the process slowly and grow into healthier habits. This way you’ll avoid burnout and overwhelming yourself.

8. Change your environment – Sometimes our environment can have triggers to our habits. By changing the environment (i.e. moving furniture around, changing bedding, allowing more natural light in, redecorating, etc.) we are able to eliminate triggers in our environments. New habits lead to a new you. If you feel stuck in the same environment, then it’s difficult to fully envision the new, healthier, happier version of yourself!

9. Reset mentally – Changing habits can be challenging mentally and physically, so remember to practice good self-care. Get lots of sleep, eat healthy meals, and address medical issues as needed. Extra stress on top of the difficulties of changing habits can make it more daunting and unpleasant to push through.

10. Treat yourself – Motivation comes in a variety of forms for different people. It’s important to celebrate victories and progress, no matter how small, in order to continue and drive that motivation. We want to boost your confidence in this journey to take control of your own habits and health; therefore, the process slowly becomes easier and more manageable over time. Big changes aren’t the only things that need celebration and recognition. Even tiny, small steps to progress are worth promoting and rewarding.

Emotions and Your Health

Tue, 16 Feb 2021 13:49:08 GMT

DEPRESSION IS PAINFUL: HOW TO OVERCOME IT?

The effects of depression may extend beyond a person’s emotions and mental health. It can also affect a person’s physical health. On certain days we have all been sad, days when we feel helpless or hopeless that it weighs us down and

makes it difficult to interact with others.

These are the physical symptoms of depression – chronic pain, weight changes, a worsening of chronic health conditions and increased inflammation. Sleep is affected, low energy, poor concentration, and loss of pleasure in previously

enjoyed activities. If it’s prolonged and lasts more than 2 weeks, it can be a sign of serious disorder.

Is there a trick for overcoming depression and sadness and recovering our smile?

The first remedy is granting ourselves something we like. There's nothing like good food or good wine that can make you happy. They said that “chocolate is an antidepressant” and also no one would deny that a tough day can end well with a good beer. We are social people and for some, happiness is centered around the table with family and friends. It’s hard to refute this since all of us took part joyfully in banquets and feasts, and enjoyed the noble and good things in life. Truly the wine gladdens the human heart (although some people also clearly condemns getting drunk and mindless eating).
The second remedy is weeping. Someone said that “certain truths in life can only be seen with eyes cleansed by tears." Our melancholy gets worse if we have no way to vent. Weeping is the soul’s way to release a sorrow that can become paralyzing.
The third remedy is sharing our sorrow with a friend. Grieving a loss of a love one or something valuable can be devastating, but speaking about these things with a friend is a great help. When we are sad, we tend to see everything in tints of grey. A very effective antidote is opening our heart to a friend. Sometimes a brief message or phone call is enough to get another person’s perspective and for our outlook to once again be filled with light.
The fourth remedy against sadness is meditation and contemplating the truth. The truth will set you free. Look out, you are surrounded by beauty - sunset or sunrise, go for a nature walk or the beach; appreciate a work of art or music, these can be an effective balm against sadness. Speaking about beautiful things to other people is, for me, a real consolation.
The fifth remedy is bathing and sleeping. It’s natural that in order to alleviate an emotional condition one will sometimes have to resort to a bodily remedy such as any activity that is relaxing and soothing. There is something symbolic about water – water is use for cleansing and is refreshing. Likewise, with sleep, sleep is your brain in a bath. Cleansing your body of toxins and negative thoughts, gives the brain respite and recovery.

The body and soul are so closely intertwined, that a physical illness puts a toll on you both emotionally and mentally.

Depression is treatable. At Doctor for Life we recommend a combined approach, using medication, therapy, and lifestyle changes. With the right support, a person can manage both physical and mental health effects of depression.

The Environment and Your Emotions

Thu, 11 Feb 2021 14:59:54 GMT

HOW THE ENVIRONMENT IS PLAYING ON OUR EMOTIONAL HEALTH
(AND WHAT YOU CAN DO ABOUT IT)

Obesity is considered a chronic disease. As such, obesity is driven by pathophysiologic inflammatory processes, just like the other chronic diseases - type 2 diabetes, hypertension, cancer, dementia. The number of people who fell ill with chronic medical conditions increased dramatically since the 1990s, these coincidentally comes with changes in our environment.

We live in a strange age. It’s an age marked by contention, strife, and factionalism. This particular point is salient because it’s not just that we disagree with each other, it is also that we don’t trust “the system”. Healthcare becomes politicized, self-care is replaced by health-care. Is healthcare a right or a privilege? Is healthcare the person’s responsibility or the governing bodies? So what’s going on, and what can we do about it? Where have we gone wrong, and what can we individually do about it? Here are some objective evidence on the reality of healthcare in America.

The Emotions You May Not Know About

One problem with food might be that it’s mislabeled by those unscrupulous food industries—this was a problem in much of the early twentieth century. But another problem is just that the food itself is unhealthy that makes you sick when you consume too much of it or the way it's grown. But a much bigger problem are fake/processed foods. The news media is the same way. There is fake news, the reporting of things that are untrue and false advertising. The goal is to get us hooked, make us a returning customer and to contribute to the corporate bottom line compromising our freedom of choice and what's good for our health.

Partly to blame is our insatiable appetite. Addictions or attachments come in different forms - positive or negative. If not foods, it’s cigarettes or alcohol. Our work can be addicting, even our relationships are a kind of codependency. Way back in 2015, Psychology Today had a post warning that one of the emotions like “anger is a public epidemic in America.” What happens is that anger among the many emotions can lead to similar “rushes” as thrill-seeking activities where danger triggers dopamine reward receptors in the brain, or like other forms of addiction such as gambling, extreme sports, even drugs like cocaine and methamphetamines. Anger can become its own reward, but like other emotions, the final consequences are dangerous and real, and people follow impulses in the moment without regard to the big picture.

Three of the biggest "drug-dealers" in this new landscape are the food industries, news media and technology. Our current environment is very obesogenic- long commute, restaurants at every corner, easy access, microwavable food, passive entertainment. These replaces our thinking ability, problem solving, labor skills, and survival instincts in the midst of trouble. The advancement in science ironically shortens our lives and quality of life is poor. Look at the elderly residing in Nursing Homes, thanks to the so-called life saving drugs and devices we invented, people now live longer at the expense of quality of life. We can control our population and manipulate our environment.

Children are the most vulnerable, the desire to copy adults, they are curious and they explore the world. They are exposed to deceptive marketing of foods and products. For adults it made sense to stay on top of the news of the day, because it was directly relevant to our daily life, to keep up with the times: local goings-on around town, etc.

The new technologies had turned the age-old problem of information on its head: Where people once sought information to manage the reality of their lives, now they had to invent reality to adapt to the rapidly changing times. There's a tendency of abuse and misuse - why not use them for diversion? For our entertainment? To amuse ourselves for the sake of fun. Now, it’s been amplified by the introduction of videos, by the creation of twenty-four-hour news networks, and by the invention of digital social media platforms like Twitter and Facebook and of political news websites. And the successful players in this industry make a fortune by manipulating us emotionally and making us crave or lust on purpose.

Emotional arousal, or the degree of physical response you have to an emotion, is a key ingredient in eating behaviors. Sadness and anger, for example, are negative emotions, but anger is much more potent. “It drives us, fires us up, and compels us to take action,” studies show. If you’ve ever found yourself falling for the news or spent time hate-reading and hate-watching something, Anger, anxiety, humor, excitement, inspiration, surprise—all of these are punchy emotions that food advertisers rely on.

The solution to all of this, fortunately, is easy (at least in theory). Put down the remote control, click the little X in the top-right corner, and walk away from the screen. Go bring out your sneakers and walk off those emotions. Think happy, peaceful thoughts or go to sleep. Prepare your meals from scratch, educate yourself on what’s good for your body nutritionally, be part of a solution, extend a helping hand to your neighbors, and lastly, trust in your Creator who made you in His perfect image.

How important is water?

Tue, 17 Nov 2020 19:26:13 GMT

7 Consequences of dehydration:

1. The brain reacts to changes in the blood volume. Drinking water will help increase the blood volume to allow for better circulation in the body. If your brain detects a deficiency in nutrition or water, it’s defense mechanism is to cause inflammation, resulting in headache, loss of function, and dehydration.

2. Digestion begins in the mouth; water is required in the formation of saliva which is necessary for overall gut function. Not only is water necessary for saliva and the breakdown of foods, water deficiency can also make stool drier and difficult to pass. Besides, fibers from foods need water to be properly digested as well. Without enough water, you may experience bloating and gas on top of constipation

3. When you are tired and fatigued, it could be a sign of dehydration. When you are thirsty, water is more hydrating than a caffeinated drink or alcohol, which could further dehydrate you. So although you may feel fatigued, you should drink more water rather going for that caffeine kick. Caffeine and alcohol are known to cause the body to eliminate more water rather than absorbing it to increase hydration, leading to further dehydration.

4. Dehydration can make you feel hungry. This results to unnecessary snacking. One of the behavioral modifications made during weight loss is to drink water when you feel hungry first. In doing this, you'll fill up on water (0 calories) before grabbing for high calorie foods to snack on. This will avoid the extra calories of unhealthy snacks. Water has zero calories and the best method t o detox your body, eliminating waste and purifying your body.

5. The number one priority for brain health is HYDRATION. Study shows a 2-4 % decrease in your body mass due to dehydration can cause mild cognitive impairment, possibly leading to car accidents and driving errors during a long drive. In order to keep your brain healthy, you want to keep it hydrated and at its optimal functioning. This will help avoid any accidents or mishaps in your daily life and keep you sharp.

6. Dehydration can put you in a bad mood. Neurotransmitters and hormones regulate our body's functions and need water for transport in and out of the cells. Because of this, it makes sense that dehydration causes mood disturbances. If the correct hormones and neurotransmitters can't enter and exit the body's cells, then it can lead to a deficiency of some hormones, which can affect your moods.

7. Hydration helps maintain a comfortable body temperature. Dehydration can cause your body to have difficulty regulating its body temperature, especially in hot environments. So if you are feeling the heat, you may want to try drinking water first before you lower the thermostat.

What are the barriers to overcoming obesity?

Mon, 09 Nov 2020 13:55:35 GMT

What are the barriers in overcoming obesity?

Diet and Exercise fail for most

Obesity is a disease, not a stigma or a series of bad choices. It is considered multifactorial, being caused by genetics, environmental influence, hormonal, drugs and metabolic causes. Lifestyle modifications continue to be the cornerstone of management, but most patients cannot achieve a long term meaningful weight loss by simply exercising or changing their diet. It needs a holistic multi-faceted approach that includes drug therapy and Behavior Modification.

Physicians and Patients are reluctant to talk about Obesity

Many physicians are not familiar with the treatment and under trained to address this problem. They may lack the time and resources to address weight loss with their patients
Some may avoid speaking about it during the visits due to stigma associated with the topic. These factors compounded by the lack of reimbursement to these clinicians
Patients avoid the topic because they feel ashamed or they feel helpless to do anything about it or cannot afford to seek care for it. These factors are compounded by a lack of public health policies to prevent and counteract this problem.

Obesity bias

Negative attitudes toward individuals who are overweight and obese is prevalent in the healthcare setting – physicians, nurses, dietitians, fitness professionals and medical students
A review by Puhl and Heuer documented providers viewing their obese patients as “unmotivational”, “noncompliant”, “sloppy”, and “lazy” and perceiving overweight as a behavioral problem caused by physical inactivity and food addiction
This stigma bias has substantial impact on healthcare utilization; patients are less likely to receive appropriate preventive care and counseling and weight management

Drugs have adverse effects

Some have GI side effects – nausea, bloating, diarrhea; some central and cardiac side effects – dizziness, palpitations, hand tremors, valvular heart defect
There’s problems with adherence due to long term duration of drug use
Drugs only have modest success, so physicians may prescribe higher off label dosage or non FDA approved drugs.
Patients may resort to less expensive OTC drugs or drugs that have a more potent weight loss effects but may also be addictive.

Insurance does not pay for them

Studies shows only 11% of US Health Insurance plans offered coverage for anti-obesity prescription drugs in only 9 States. Medicaid in only 8 States and Medicare excluded these from Medicare part D coverage.

Proposed Solutions:

At Doctor for Life, we specialized in Obesity treatment and under the Treat and Reduce Obesity Act of 2019 supports Medicare coverage for behavioral counseling for Obesity called the Intensive Behavioral Therapy for weight loss.

Our physician goes beyond the treatment and manage underlying contributors such as – psychological stressors, socioeconomic barriers, dietary patterns, comorbidities and drugs the patient is taking to treat their chronic medical conditions.

We provide the expertise and credentials to treat this dreadful disease. This demands detailed history taking, regular follow up visits and a holistic and multidisciplinary approach including engagement of lifestyle health coach, RDN,

and professional fitness trainer.

We provide easy access, safe and conducive environment to our patients

We also follow strict guidelines for drug treatments.

Why is losing weight so difficult?

Mon, 02 Nov 2020 20:31:35 GMT

Why won't advising your love ones to lose weight work?

The answer is found in the individual’s current state of health. People are born healthy except for few genetic mutations that predisposes them to certain disease(s). Obesity is defined as an altered physiologic state when BMI is more than 30. It is an abnormal, excessive storage of fat in the body that presents a risk to health such as dysfunction of an adipose tissue, fat mass physical forces that leads to adverse metabolic, biochemical and psychosocial health consequences. The extra fat cells produce inflammation and contains various hormones that can negatively impact your health and boost your odds of chronic medical conditions. It is recognized by American Medical Association as a chronic, relapsing, multifactorial and neurobehavioral disease.

The following are the drivers of the disease of obesity:

1. Alterations to the food supply – the composition of food, it’s quantity and its promotion to consumers

2. A physical and technological environment that makes routine physical activity less common

3. Stress and distress in many forms can promote a state of obesity

4. Drugs and chemicals can act as endocrine disruptors with the effect of promoting obesity

The Biggest Loser failure:

In the New England Journal of Medicine, Sumithran et al demonstrated that weight loss causes changes in metabolic hormones that serve to return the body to it’s prior level of adiposity, hence making weight loss least likely effective. The body’s physiology protects fat mass and puts up defense mechanisms, making it difficult to lose weight. So this presents a greater challenge which requires chronic, long term treatment and regular follow up with a doctor – just like dyslipidemia, hypertension or diabetes. The physiology of this disease state will make long-term clinical improvement unlikely even though many patients might lose weight in the short term.

At Doctor for Life, the emerging standard of care is to use a range of treatments to help a patient reach and maintain a better state of health. These include dietary interventions, physical activity, behavioral therapy, pharmacotherapy and metabolic surgery. Most often, a combination of these will yield the best outcomes, tailored to the needs of the patient.

Our team is led by our board certified Internal Medicine and Obesity Medicine physician, Cheryl Sarmiento MD. Daniel Andras is a Registered Dietitian and Masters in Nutrition, Tesa Edge is certified in Integrative Nutrition, Health and Wellness Practitioner, and certified AADE Lifestyle Coach. Jesse Threlkeld is certified Personal Trainer. Our patients will benefit from these evidence-based care for this complex, chronic disease.

Looking to the Future with Health

Wed, 07 Oct 2020 12:31:06 GMT

Uncertain Times Doesn't Mean Uncertain HEALTH!

As a nation and global community, we’re facing difficulties with the unknown outcomes of COVID-19 and infinite possibilities that the future holds. However, there are steps we can take and ideas to keep in mind to ensure that, at the very least, we take care of ourselves and those we love.

Things to remember during this time:

1. Your life matters!

With the stress of everything going on around us, it's easy for us to forget to set aside time to take care of ourselves. Between jobs, bills, and a myriad of other responsibilities, we tend to put these responsibilities ahead of ourselves. On top of this, during a crisis like the pandemic, we lose sight of ourselves and begin to focus on taking care of others first. Although we should always care about those around us, it's also important that we take a deep breath and make time for self-care. If your health begins to suffer, then it'll be extremely difficult to take care of those other responsibilities and the people we love. Put your health first so that you can better care for those loved ones in your life and stay on top of other responsibilities.

2. COVID-19 does not discriminate.

No matter your age, gender, or ethnicity, health issues like COVID-19 doesn't discriminate. Although some of us are more vulnerable to life-threatening symptoms, COVID-19 can affect us all. It's important to keep in mind that scientists are not yet aware of the future prospects of the virus and its toll on the body. Many of us will be affected by the virus whether it's directly or indirectly. We don't want to risk ourselves or the people we love to suffer from such a horrible virus. We must work together to protect ourselves and our neighbors no matter our demographics to ensure our communities remain healthy!

3. Preserve the planet for the upcoming generations.

With the future looming over us and so many uncertainties with global warming and environmental impacts, we can take steps to look out for future generations by finding ways to sustain and protect our planet. If you are concerned about the environment, consider making small changes that will not only benefit the environment but will benefit your health. Cutting back on processed foods is a great way to knock out two birds with one stone! This will help reduce sugar and additives in your body all while reducing trash in the landfills. Growing vegetables at home is another great way to provide more greenery, while providing yourself with fresh vegetables.

4. Our bodies are our temples and we need to protect them!

In the midst of a global pandemic and an unknown future, it's good to remember that our bodies serve as temples for our souls, and we should do all we can to protect them. Immune boosters are a great way to increase security around your body. Developing healthy mindsets, weeding out bad habits, replacing bad vices with good virtues are all practices that will build protection around our bodies. To kickstart these practices, working on mindfulness, positivity, and self-care are all ways we can develop strong barriers to block out stressors, illnesses, and negativity around us.

All About Vitamin D

Fri, 18 Sep 2020 15:39:49 GMT

Are You Vitamin D Deficient?

Among so many scientific studies hot off the press these days, there appears to be yet another piece of evidence that supports the importance of Vitamin D in the role of immune-protection. Vitamin D is involved in hundreds of complex reactions inside the body’s cells.

We can (and SHOULD) consume Vitamin D as a fat-soluble vitamin from…you guessed it… fat-soluble sources, which means: animal proteins + fat sources (meat, dairy, butter, cheese, etc.). It can also be / IS made from a component that should already be present in your skin: cholesterol. Now, the older adult population is probably familiar with the recommendations to avoid cholesterol, fat, etc., due to erroneous science that once blamed the aforementioned on causing heart disease, atherosclerosis, arteriosclerosis, plaque, buildup, heart attacks, strokes, and so on… but the body considers cholesterol so important, that it will manufacture it, whether you eat it or not. It is endogenously (internally) produced.

This cholesterol molecule is the backbone of several important hormones. In males, it is the foundational molecule for the creation of testosterone. In women, it is responsible for creating the hormones estrogen & progesterone. Cholesterol also is the molecule that travels through the skin, to be enacted upon by UVB rays from the sun, to be turned into another molecule along the route of final Vitamin D activation.

So, unfortunately, people may have followed the nutritional guidelines dutifully, and avoided eating sources of fat, and cholesterol, instead, having opted for more plant-based nutrition (which may have its merits, short-term)… but unfortunately have put themselves at a huge risk for a deficiency of the very nutrients that are needed to play a vital role in human health: cholesterol, and Vitamin D.

What’s worse is the fact that not only had the American population been encouraged to avoid the above foods / nutrients, but carbohydrates “by the boatload” were “shoved” down our throats, with a recommendation of 6 – 11 servings of carbohydrates, EVERY DAY, and mind you, highly-processed, refined carbohydrates, such as bread, pasta, sugary breakfast cereals, bagels (as a breakfast item), etc.… This has wreaked havoc on our digestive + endocrine + cardiovascular + urinary systems (and a few others), in that we are now suffering from an epidemic of diabetes. What organ does diabetes affect? Many, but very importantly, the kidneys become damaged with too much sugar / carbohydrates floating around. This eventually damages the minute / miniscule working parts of the kidneys’ filtering system… but what you may not have known is that the kidneys are the final stop along the route of Vitamin D activation.

So, to sum it up, we’ve been told to avoid sources of fat (which has directly decreased our intake of fat-soluble Vitamin D), we’ve been advised to avoid cholesterol (which is the backbone of MANY important hormones / nutrients our bodies desperately require), and we’ve been encouraged for the last few decades to have a high intake of (processed, refined, enriched, bleached, “value-added”) carbohydrates, which has done us more harm than good, by being one of the leading causes of kidney damage…

…and that is why we are, generally speaking, as a whole, or many people being affected, low in our Vitamin D stores…which can also put us at a higher risk of contracting COVID-19.

Eat some cod liver oil. Great source of essential nutrients Vitamin A & D in proper balance.

In the interest of YOUR best health,

Daniel the Dietitian

https://www.sciencedaily.com/releases/2020/09/200903133007.htm

https://www.sciencedirect.com/science/article/pii/S0960076020302764?via%3Dihub

Conclusion

"Our pilot study demonstrated that administration of a high dose of Calcifediol or 25-hydroxyvitamin D, a main metabolite of vitamin D endocrine system, significantly reduced the need for ICU treatment of patients requiring hospitalization due to proven COVID-19. Calcifediol seems to be able to reduce severity of the disease, but larger trials with groups properly matched will be required to show a definitive answer."

Once Again, Erroneous Information Strikes Again!

Fri, 14 Aug 2020 12:44:11 GMT

Get The Inside Scoop on Dairy!

I came across a recent post on Facebook by an M.D., who wrote this:

"What’s so special about 2020? Pandemics aside, its another year for a new set of dietary guidelines, which are updated every 5 years!"

- This is true.

“It’s time for the Dietary Guidelines to protect the health of Americans by making it clear that dairy is unnecessary."

- This is partly true; dairy is not a required food, but it is VERY nutritious, & it has allowed many cultures / civilizations to survive & thrive, or else you wouldn't be here today...Believe it or not, not joking, the colonies would have fizzled out if cows had not been part of a shipment bringing fresh supplies to the early settlers. Look it up the early US history...

“The 2020 Dietary Guidelines Advisory Committee scientific report recommends up to three servings of dairy, but also says to avoid saturated fat to lower heart disease risk. Dairy products, as the report notes, are the leading source of saturated fat."

- A mixture of truth & error, as is common in today's nutritional world & recommendations: you don't necessarily have to consume 3 servings of dairy a day... Dietary Guidelines advising avoidance of saturated fat is slowing being turned on its head, as more & more people are switching to a lower carb, higher fat (keto way of eating, which includes plenty of saturated fat), only to find that lipid profiles / heart disease risk is being reversed... & yes, dairy is a significant source of (GOOD) saturated fat...

“Scientific evidence also shows that milk and other dairy products increase the risk of asthma, breast, ovarian, and prostate cancers, cognitive decline, and early death, and offer little if any protection for bone health. In 2018, the American Medical Association passed a resolution recognizing that lactose intolerance is common among many Americans and recommending that the Dietary Guidelines for Americans indicate that ‘meat and dairy products are optional.’

- People might have lactose intolerance because they are consuming, often-times, POOR quality, store-bought, pasteurized milk in which many of the enzymes / probiotics / good bacteria have been destroyed, therefore making it much more difficult to break down lactose. Raw milk contains good bacteria that produce LACTASE, which aid in breaking down LACTOSE. Make sense? Good. Regarding asthma, please see further information down below.

“Plant-based diets rich in fruits, vegetables, grains, and beans provide plentiful calcium, potassium, and magnesium. The natural source of vitamin D is sunlight, and [we have ample dietary sources].”

- Not a very correct statement. See more info below. In addition, to more adequately absorb calcium for example, Vitamin D needs to be present. The aforementioned foods do not contain Vitamin D (no fat in fruits, vegetables, grains, beans!), so please don't fall for that lie...sorry!

Let’s support Physicians Committee for Responsible Medicine in urging the USDA and HHS to make it clear in the 2020-2025 Dietary Guidelines for Americans that dairy is not a health food.

- Actually, it is, I'm sorry to burst your plant-based bubble ��

If I may politely and respectfully disagree a little more, with the above, as a registered dietitian having studied dairy for at least 15 years... DAIRY CAN be a very nutritious health food, most specifically, if it is raw and of good quality.

If history is studied, the question can be asked, how did massive groups of people survive / thrive / migrate without a significant reliance on grains / "stationary" food? They tended sheep, goats, cattle, that provided them plenty of nutritious vitamins, minerals, protein, fats, carbohydrates, etc...

Additionally, RAW dairy has actually been scientifically PROVEN to prevent / reduce incidence of asthma:

https://pubmed.ncbi.nlm.nih.gov/16512802/

https://pubmed.ncbi.nlm.nih.gov/17456213/

- Conclusion: Our results indicate that consumption of farm milk (i.e., RAW MILK) may offer protection against asthma and allergy.

https://www.jacionline.org/article/S0091-6749(11)01234-6/fulltext

- Conclusions: The findings suggest that the protective effect of raw milk consumption on asthma might be associated with the whey protein fraction of milk.

MUCH more scientific research could be provided, but please always make sure to DIFFERENTIATE between RAW milk, and store-bought, pasteurized milk / dairy.

Additionally, in my practice, I've helped many people overcome lactose intolerance by recommending / switching them over to raw milk, which is teeming with good bacteria, which also happens to produce the enzyme LACTASE, to break down dairy's own LACTOSE.

Lastly, it is incorrect to say that sunlight "provides" vitamin D... Vitamin D is produced from CHOLESTEROL found in the skin. Where does cholesterol come from? Fats. Animal fats. Cholesterol is NOT a plant-based nutrient. Science has already proven this. So we either get Vitamin D from A) our skin, with a precursor of cholesterol, or B) from our diet (which would need to contain FAT-SOLUBLE vitamins). Unfortunately, there is not much fat in carrots, kale, & other vegetables.

5 Steps to Daily Exercise- Breaking Mental Barriers

Fri, 07 Aug 2020 12:09:58 GMT

Building up your motivation to exercise daily...

1. Make it a priority.

Many of us claim to not have enough time to go exercise, but if you make it a priority, you’ll find time. If you prioritize exercising like eating, fixing a leak, going to work... you will find the time to do it. In a 24 hour day, you spend ~8 hours sleeping and ~8 hours working, which leaves you ~8 hours for everything else—including exercising. We all have time, it’s just a matter of making health and fitness a priority in your life.

2. Multitask.

You don’t have to give up doing things you enjoy to “make time” for exercising. You can find things to do at the same time! If you like watching your favorite TV show after work, watch it while exercising. You can listen to audiobooks or your favorite music... some people even read while using stationary bike machines! This way, you don’t have to miss out on other things you enjoy while adding exercise into your daily routine.

3. Think about the future... YOUR future.

How do you envision yourself in 10 years? Are you strong, healthy, fit? As our bodies age, it becomes more difficult to reach fit, physical health. However, it’s much easier to maintain your health once you reach your goals. So, think about where you want to be in the future: struggling to get physically healthy, or easily maintaining a regular workout routine? The sooner you start, the sooner you’ll see and feel progress, and the longer you’ll reap the rewards of a strong, healthy body.

4. Prime your mind for success, NOT failure.

When thinking about exercising, imagine yourself completing all your exercises with ease and feeling great afterwards! Prime your mind for success and only think about the success rather than any difficulties that may come with exercising. By doing this, you’ll have a more positive mindset towards exercising and are more likely to succeed rather than if you prime your mind with dread and negativity.

5. Don't let judgement, or the fear of judgement, stop you.

Feeling judged in the gym deters many from exercising, but this shouldn’t be used as an excuse! At-home workouts are widely available for those who don’t feel comfortable working out in public places. Furthermore, change the way you think about gyms. Everyone at the gym is trying to exercise and work towards a more fit body. It doesn’t matter where you start, how heavy you are, or how out of shape you feel, everyone’s goal at the gym is the same—to GET FIT! Don’t let yourself feel judged, and don’t judge others! We're all working towards the same goal and sharing the gym space together.

You DON'T ALWAYS Have To Eat!

Mon, 27 Jul 2020 12:32:39 GMT

How should we be eating?

Human beings (some? most? typically Americans / Westernized countries?) have the incorrect idea that one must eat three meals a day in order to survive & be healthy. Again, some / most people, typically Americans, have been fed the (again, incorrect) idea, that to "speed up one's metabolism," 5 - 6 small meals a day must be eaten. To clear the air, there is no real scientific proof / evidence from research studies, that one must eat 5 - 6 meals a day. To a certain SMALL extent, eating more might in a short-term period, speed up one's metabolism only a small amount, to lead to the burning of more calories, but in the long run, it will most likely lead to consumption of excess calories. When a person eats 5 - 6 "small" (this is very subjective as to what is considered "small") meals a day, the body compensates by revving up metabolism in order to help the body maintain its homeostasis. In other words, it's doing so in an effort to prevent weight gain, or maintain what science is discovering more about: the body's set weight point. The body wants to stay at the weight it has been at for a while. If more calories are consumed over a longer period of time (i.e., holidays, birthday parties, celebrations, etc.), of course the body weight will naturally, & most likely, increase.

One must also consider the type of food one is eating when embarking on the "5-6 meals a day in order to increase metabolism, i.e., lose weight." Some people typically tend to grab carbohydrate-rich foods (rice crackers, peanut butter, snack-y foods, "protein bars" (which are really full of carbohydrates, artificial sweeteners - yes, I've checked the ingredients of a few common ones that clients have brought in), etc.), low-fat foods (often filled with fillers, sweeteners), & so forth, not realizing that these types of foods actually trigger an insulin response / release from the pancreas. What does this do? Well, basically when insulin is released, it signals the body to store energy & to stop burning energy / fat stores. That doesn't exactly sound like the body is set up to lose weight, does it? Just do a precursory investigation on insulin + energy storage + weight gain on Google to affirm that this is likely true. Now, on the other hand, if snacky foods such as eggs, avocados, low-carb vegetables like cucumbers, broccoli, spinach, (& plenty more options), SMALL amounts of cheese, olives, low-carb nuts, sugar-free beef jerky, pork rinds (yes, even pork rinds!), etc., are targeted (beware!: not all in the same meal / snack), these types of foods are least likely to trigger an insulin response. Protein and/or fat are the two MACROnutrients least likely to signal the pancreas to release insulin (protein might to a small extent, based on some scientific research).

What's all this mean, or lead to, bottom line?

Going back to the title of the blog post... 5 - 6 meals a day does not necessarily guarantee weight loss / increasing metabolism... to burn energy that has been stored in order to lose some weight is dependent on the type of MACROnutrient that is consumed... and furthermore, instead of 5 - 6 meals a day, or even 3 meals a day, 2... or even 1! meal a day might be sufficient to help reduce the waist line (as well as other blood biomarkers, e.g., blood sugar, HbA1c, insulin resistance, triglyceride levels, etc.). Reducing meals from 5 - 6... 3... to 2... or even 1, is known as intermittent fasting, because if only 1 meal is consumed throughout the day, that means that the other remaining hours, a person is not eating! This allows less insulin to course through the blood (again, keep in mind what is being consumed). If protein and fat is consumed for that one meal (for example, a filet of wild-caught salmon with a side of buttered Brussels sprouts & a side of cauliflower mash (YUM!)... or a nice, juicy 4-oz steak with garlic-roasted broccoli & olive oil-drizzled, feta-sprinkled spinach/kale/lettuce salad, with a glass of fresh lemon juice-infused sparkling water), your body / pancreas will love you for it! The remaining hours will be spent by the body utilizing what you just consumed, without a (significant) spike in blood sugar levels, & the meal composition (protein + fat, VERY minimal carbohydrate) will trigger the body to begin burning more & more fat (because carbohydrates are not available, & glycogen stores will be depleted over time, if this type of meal composition is consumed).

Besides, don't fear fasting / intermittent fasting! Fasting has been employed by many cultures / people / healers, etc., in the past several hundred / thousands of years! Give the body a break every once in a while. YOU. WILL. NOT. DIE.

Much more could be said, but if more reading / information is desired, a link with great information can be found here:

https://ideas.ted.com/the-science-behind-intermittent-fasting-and-how-you-can-make-it-work-for-you/

Energy Boosting, Fat Reducing Injection

Wed, 08 Jul 2020 15:52:47 GMT

Lipo-Mino-Mix Injection

Lipo-Mino Mix injection is a intramuscular injection that is utilized to aid in your weight loss journey.

The combination of a lipotropic blend with a mixture of B vitamins makes it effective in helping boost your body .

Its ingredients have been seen to increase your energy, metabolism, and enhance your mood! It may also reduce appetite, promote muscle growth and healthy immune systems, and aid in fat metabolism and transport, making it easier for the body to break down undesirable fat storage.

Lipotropic Injections consist of vitamins, nutrients, and more to help aid in weight loss.

B vitamins help to facilitate fat loss even further and increase your energy.

Active Ingredients:

Pyridoxine (B6): Promotes red blood cell production and converts food to energy
Methionine: Helps break down sugars and carbohydrates and convert to energy
Inositol: Converts food to energy
Choline: Healthy nerve cells, cuts muscle recovery time, helps convert fat to energy
Hydroxocobalamin: Energy, healthy nerve cells
Thiamine (B1): Improves immune system, helps convert fat and carbohydrates into energy
Riboflavin (B2): Increases metabolism, supports immune system
Carnitine: Improves fat metabolism and energy, reduces recovery times and promotes muscle building potential

Keep in mind, this injection is a great tool to supplement your weight loss journey.

This should be used in conjunction with a healthy diet and exercise. This injection will show it's maximum effectiveness while combined with a healthy lifestyle, and cannot be used to replace healthy eating and exercise!

For more details on prices and ingredients:

https://www.drforlife.com/other-services

https://www.olympiapharmacy.com/wp-content/uploads/2019/02/Lipo-Mino-Mix-Product-Info.pdf

Swim Your Way to a Stronger and Healthier You

Mon, 15 Jun 2020 14:31:55 GMT

Benefits of Swimming on Health and Weight Loss

When trying to lose weight, many professionals suggest working cardio exercises into your routine to lose the most calories and gain heart healthy benefits. Research has shown that swimming is a great cardio workout and provides numerous benefits for the body such as: lowering high blood pressure and high blood sugar!

Here are some major benefits that swimming and other water exercises have on expediting weight loss:

1. Total body cardio workout:

While swimming, you use just about every major muscle group in your whole body! You’ll find yourself using your arms, core, legs, and even your back. Water serves as natural resistance, causing the body to have to work harder to move through it. This helps develop lean muscle mass, which speeds up metabolism in the long run, helping you lose weight and keep it off! Furthermore, it’s a great source of cardio. So while building your body’s muscles, it also helps strengthen your heart too.

2. Ultimate calorie burner:

Since swimming is a full body cardio workout, it’s also the ultimate calorie burning form of exercise. You can burn up to 500 calories in an hour. This can increase based on the intensity of the workout and the length of time, getting up to ~700 calories in an hour! This is an extremely important part of losing weight. Dieting and eating healthily are also very important when trying to lose weight, but exercise and building muscle will provide faster and longer lasting effects on weight loss.

3. It’s easier on the body:

Because water is buoyant, it is less stressful on the body than non-water activities that can sometimes cause pain and excess stress on your joints. Water exercises, like swimming and water aerobics, provide an exercise environment that’s easy on the joints and cooler for maintaining body temperature. Water exercises are so easy on the body that it’s even recommended to pregnant women. It’s also a great way for those with disabilities, injuries, arthritis, and other complications to continue to workout and incorporate exercise into their weight loss journeys.

4. Aids with sleep and stress:

Any type of exercise, including swimming, can help with insomnia and managing stress. This affects weigh loss because lack of sleep and increased stress can prevent you from losing weight! Cortisol is a stress hormone in the body that can play a role in causing cravings for high-fat foods and stress eating. Therefore, by swimming and doing other exercises, you can increase your sleep and decrease your stress, ultimately leading to a healthier lifestyle and easier weight loss.

There are many other general benefits to swimming and water exercises including:

- Accessible to most (and affordable)

- Provides a great skill

- Fun and adds variety

- Anti-aging benefits

Doctor for Life’s facility includes an indoor pool in our gym area that patients can utilize for various water exercises while being monitored by our fitness trainer. Let us help you find the best exercise routines for your body and work towards a stronger, healthier you!

https://www.medicalnewstoday.com/articles/321496#15-benefits-of-swimming

Obesity is a chronic disease

Tue, 09 Jun 2020 15:47:26 GMT

Discover the science behind the causes, effects, and management

Obesity is defined by the World Health Organization as abnormal or excessive fat accumulation and BMI (body mass index) provides a convenient measure of obesity. The best predictor for health if you want to know your chances of developing a chronic medical condition is to know percentage of body fat. Fat is considered highly inflammatory and contains hormones that have a negative impact on health.

Facts on Obesity:

It’s a chronic disease requiring long term management.

This is what most healthcare organization say about this dreadful disease

WHO - “Obesity is a chronic disease, prevalent in both developed and developing countries, and affecting children as well as adults.

” AMA - “Recognizing obesity as a disease will help change the way the medical community tackles this complex issue that affects approximately one in three Americans.

” AACE - “… obesity is a primary disease, and the full force of our medical knowledge should be brought to bear on the prevention and treatment of obesity as a primary disease entity.

” TOS - It is the official position of The Obesity Society that obesity should be declared a disease”.

It is a complex disease influence by multiple factors:

Genetics, Physiologic, Psychological and environmental

It is considered a global epidemic

The global prevalence of obesity has increased significantly over the last 30 years. In 2012, 35% or more than one-third of adults in the United States were obese. The prevalence varies by state and region and more than 30% is highest in the South and Midwest.

Associated with multiple comorbidities

Obesity are linked to Type 2 diabetes, Gallbladder Disease, Cancer (various), Osteoarthritis, Cardiovascular Disease, Sleep apnea, dyslipidemia...

Also “… obesity threatens to reduce a person’s health in the future even if no health impairment is observed in the present…”

Risk of mortality is significantly increased

Research showed a decreased life expectancy of up to 10 years

For every 5 kg/m2 BMI increment above the range of 22.5–25 kg/m2, there is a 30% increase in overall mortality

BMI 22.5-25 kg/m2= ~80% chance of reaching age 70 years

BMI 35-40 kg/m2= ~60% chance of reaching age 70 years

BMI 40-50 kg/m2= ~50% chance of reaching age 70 years

Patients with obesity can lose years off their life

Younger patients with obesity lose the most years off their life

At BMI >35% for 20-39 years old, years lost is 8.4 years for men; 6.1 years for women

At BMI 30 - <35% for 20-39 years old, years lost is 5.9 years for men; 5.6 years for women

Obesity is associated with impaired physical functioning

The higher the BMI, the greater the risk of impaired physical functioning, which may include limitations in mobility activities such as walking and dressing

People with obesity have higher health care costs

With increased medical spending, obesity can become an economic burden on both public and private payers:

27% on physician’s visit; 47% on Inpatient ; and 80% on prescription drugs

Maintaining weight loss is challenging

A review of 14 long-term studies showed that participants regained weight after weight loss achieved by diet

“… the high rate of relapse among obese people who have lost weight has a strong physiological basis and is not simply the result of the voluntary resumption of old habits.

Science has discovered that physiologic responses to weight loss trigger weight regain

The brain has a central role in regulating appetite and energy balance. Metabolic adaptations to weight loss include multiple hormones, such as ghrelin, GLP-1, and leptin. These hormones play an important role in regulating appetite such as decrease satiety and increase hunger. Weight loss in people with obesity causes changes in appetite hormones that increase hunger and the desire to eat for at least 1 year.

“… the high rate of relapse among obese people who have lost weight has a strong physiological basis and is not simply the result of the voluntary resumption of old habits.”

A 5% to 10% weight loss may improve obesity-related comorbidities

- Reduction in type 2 diabetes

- Reduction in cardiovascular risk factors

- Improvements in blood lipid profile

- Improvements in blood pressure Improvements in sleep apnea

Support from health care professionals can help patients achieve clinically significant and maintained weight loss

Patients are less likely to start the dialogue for many reasons, including:

a. Potential for hearing hurtful comments about their weight

b. Fear of being blamed for their weight problems

c. Shame and embarrassment about their weight

Physician-initiated discussions motivate patients to lose weight and change behavior. To achieve sustainable weight loss,

long-term intervention is often required, patients commitment to the program and regular follow up with the physician

Multiple treatment options are needed to help people with obesity lose weight and improve their health

Healthy eating and physical activity must be part of any weight-loss intervention, but are not always sufficient to maintain weight loss. Unhealthy behavior and habits can undermine or sabotage these efforts. Studies show a combined treatment of Nutrition, Exercise and Behavioral modification under doctor guidance have more success in long term weight maintenance.

National Diabetes Prevention Program: How it Can Combat the Effects of COVID-19

Wed, 03 Jun 2020 15:19:27 GMT

What is The National Diabetes Prevention Program?

Research has shown that chronic conditions can cause complications that increase a patient’s risk for severe symptoms and raise risk of mortality when infected with COVID-19.

Specifically, Type 2 Diabetes causes an increase of glucose levels within the body (hyperglycemia) that may cause adverse effects to pulmonary function and immune response. And, as we know, COVID-19 strikes the lungs and causes shortness of breath and fluid build-up.

So... What can we do to prevent Type 2 Diabetes to ultimately decrease our risk for severe COVID-19 symptoms?

Because Type 2 Diabetes is extremely prevalent in our society, the CDC has developed the National Diabetes Prevention Program (National DPP) to encourage the prevention of Type 2 Diabetes before it can begin to cause complications. Per the CDC, “The National DPP was created to address the increasing burden of pre-diabetes and Type 2 Diabetes in the US… and offer evidence-based, cost-effective interventions that help prevent Type 2 Diabetes in communities…”

This program is a way for patients who may have risk factors for developing Type 2 Diabetes to utilize these interventions and decrease or eliminate their risk. COVID-19 symptoms are exacerbated by chronic conditions like Type 2 Diabetes. Because of this, it’s obvious, now more than ever, that preventing Type 2 Diabetes could greatly lessen the risk factors for severe symptoms related to COVID-19 and benefit overall health.

Once being diagnosed with Type 2 Diabetes, it’s an uphill battle in managing, treating, and decreasing the symptoms, while also putting you at higher risk for more complications down the line. It’s not easy. A recent article on Metabolismjournal.com compiled a list of factors that could help physicians and patients determine the best way avoid exacerbating COVID-19 symptoms in patients already diagnosed with Type 2 Diabetes:

1. Be wary of continuous corticosteroid therapy:

The use of corticosteroids has been seen to raise glucose levels in 80% of patients with and without diabetes. It’s suggested to only use corticosteroids for “mechanically ventilated patients” and only in specific situations, rather than a routine treatment. If corticosteroids must be used, be sure to monitor glucose levels closely to ensure patient’s maintain normal blood sugar levels (euglycemia) for optimal pulmonary and immunologic function.

2. Accurately monitor glucose levels:

In order to be sure Type 2 Diabetes patients are maintaining their ideal blood sugar levels, it’s extremely important that this is accurately monitored. Remember, consistency is key. Monitoring blood glucose levels consistently and accurately will allow physicians and patients to be aware of any fluctuations that could leave the body more more vulnerable to COVID-19 symptoms.

3. Keep your appointments and utilize telemedicine:

Having chronic conditions, such as Type 2 Diabetes, requires constant monitoring to ensure the correct treatments. It’s important for patient’s to keep their follow-up appointments with their physicians to keep up-to-date on their condition status and ensure necessary medication management. Telemedicine is a way physicians and insurances have been able to allow patient’s to be seen while staying safe, away from the virus, in their homes. Utilize this service and keep your appointments to ensure your conditions stay under control.

4. Be sure to keep up with your medications:

Medications can play a key role in managing chronic conditions. While your physician constantly monitors your medications, you should also be constantly taking your medications as directed. Inconsistent medication treatment could lead to more complications and lack of benefits from the treatments given. It's also important to note the necessity of staying updated on medication changes in dosage and strength to ensure optimal treatment.

Remember, prevention is working forward. This list is important to keep in mind while treating patients with Type 2 Diabetes; however, it’s important to note that these extra steps could all be avoided if we prevent the development of Type 2 Diabetes in the first place.

The National DPP has created an evidence-based, cost effective way for patients and providers to work forward and prevent the development of Type 2 Diabetes before it occurs. Once being diagnosed with Type 2 Diabetes, patients and physicians have to work backwards to undo the negative effects of the condition. It’s known that hyperglycemia in diabetic patients can worsen COVID-19 symptoms; therefore, we need to prevent hyperglycemia before it even begins to pose a problem.

Click here for more information on Doctor for Life and DPP!

Sources:

https://www.metabolismjournal.com/article/S0026-0495(20)30088-3/fulltext

The Effects of COVID-19 on Our Diets and The Effects of Our Diets on COVID-19

Wed, 20 May 2020 15:24:45 GMT

There's HOPE! We can beat this with more than just medicine.

Due to COVID-19, we have seen a major change in the diets of Americans. Because many restaurants’ dishes have high sodium, calorie, and saturated fat and sugar counts, their foods tend to be on the unhealthier side. However, since COVID-19 broke out in America, there’s been a major increase in cooking and eating at home. This could be potentially very beneficial or very detrimental…

Cooking from home opens up the opportunity for people to have healthier meals. We can keep track of the salt, sugar, and other ingredients that we’re adding into our meals better than if we were to get these meals from a restaurant. Ideally, we could be cooking with fresher foods, creating our own portion sizes, and be cognizant of what we’re putting into our bodies.

However, it could be detrimental, as it’s more costly to buy fresh foods and would require a person to go grocery shopping more often to have a constant supply of these fresh foods. This could cause many to look towards more economical canned and highly processed foods that last longer and store better. Spending more time at home could cause people to snack more often, leading to an excess consumption of calories.

Time wrote an article stating that Americans have been getting ~21% of their calories from restaurants, and ~40% of American adults are considered obese—having a BMI ≥ 30.

These positive/negative changes in our diets can have a major impact on how our body will handle the symptoms of COVID-19. Poor diets can lead to obesity, cardiovascular disease, Type 2 diabetes, hypertension, cancers, and more. These chronic illnesses have been seen to exacerbate symptoms of COVID-19, leading to increased risk of death. If you have any of these chronic illnesses or are at risk for developing them, there are ways to manage and prevent them to ultimately increase your chances to beat COVID-19 —changing your diet could be the first step!

Diet changes to manage chronic illnesses, decrease excess body weight, and decrease risk for developing chronic illnesses:
- Eat fresh fruits and veggies: Fruits and vegetables have a slew of vitamins and nutrients that will boost your body’s immune system’s defenses against any type of antigen.
- Stay away from refined carbs and sugars: Refined carbs and sugars can cause spikes in blood sugar, leading to exacerbated diabetes or increased risk for developing the chronic illness.
- Decrease salt intake: Salty foods can cause your blood pressure to increase, leading to unmanaged and at-risk hypertension. Unmanaged hypertension is one of the main chronic illnesses that has been seen to play a major role in decreasing a patient’s likelihood of dying from COVID-19.

Other ways to decrease risk factors and boost your body’s immune system:
- No smoking!
- Exercise, keep your body active and moving
- Manage your stress
- Curb alcohol consumption
- Spend time outside, but away from others

In conclusion, there’s no doubt that COVID-19 has impacted our lives immensely, but we don’t have to let it take us down! It’s been seen that COVID-19 has changed our diets (positively and negatively) – how we eat, what we eat, when we eat, how much we eat…
We have also seen that our diets could heavily impact how our bodies respond to COVID-19 symptoms, and THERE’S HOPE. By boosting our immune systems with nutrients and managing/decreasing our risk of developing chronic illnesses like Type 2 Diabetes, Hypertension, Obesity, etc., we can ultimately decrease our likelihood of reacting poorly to COVID-19 symptoms.

https://time.com/5827315/coronavirus-diet/

https://www.dietdoctor.com/coronavirus

PREVENTION OF DISEASES THROUGH NUTRITION

Thu, 14 May 2020 20:01:49 GMT

DIETARY STRESS: It's worse than most doctors ever imagined!

Surrounding toxins and stress can be managed using nutrition as fuel for the body to keep it at optimal health.

Our body is designed to repair, regenerate, protect and heal itself. It can only do that if it has the natural tools to do the job. The body is a real miracle! For the last 50 years’ scientists have documented a continuous decrease in the nutritional content of food, which have escalated the rise of chronic medical conditions especially in younger population, age related diseases and weight ballooning to an epidemic proportion. These pushed healthcare to the breaking point.

Two of these factors are:

1. environmental toxins – fertilizers, plastics, animal feeds, smog and biochemicals

2. socioeconomic stress - mental health, health impairing behaviors such as smoking, drugs, and alcohol.

In the 50's, two pieces of peaches is enough to supply the Recommended Dietary Allowance (RDA) of vitamin A (an important antioxidant) for adult women. Today, a woman would have to eat almost 53 peaches to meet the RDA requirements.

US Healthcare Statistics:

- US is 42nd in life expectancy

- 1/3 are obese and 2/3 overweight

- 40 countries (including Cuba and Taiwan) have lower infant mortality rates compared to US

- Diabetes in the US is 7% of population and climbing, while UK is 3%

- Heart disease in US is 12%, while UK is 5.5%

In terms of healthcare spending, the US spends 16% of GDP, while UK is 7.7%

The world we are living now, is the 21st Century Reality:

- More than 75,000 synthetic chemicals have been introduced into our environment since 1930 (Moyers report)

- Over 7 billion pounds of toxin are released into our environment each year

- CDC first annual test conducted for toxins in 2001, showed 100% of people tested had toxins in their blood

- Pesticides and Industrial toxins can be found in: North Pole snow, ice and water; Penguins at the South Pole; Fish in all waterways tested so far, fresh and salt; Humans wherever tested

- Our homes are not safe havens –pesticides and volatile organic chemicals found indoors have been confirmed to cause at least 3000 cases of cancer each year in the US alone

- Most oxidative stress is undetectable, long before you can smell benzene, you will already have exceeded safe levels

- The air or smog is too dirty to breathe in 345 US Counties

- Free radicals and oxidative stress contributes to Premature deaths, cancer and heart disease. They also contribute to diabetes and the aging process

Why is good diet not enough?

The 2001 National Academy of Science report on micronutrients says we are getting about 50% less antioxidants from foods. Their solution? Double your intake of fruits and veggies daily (5-10 servings of fruits and veggies)... but this can be problematic. No wonder for the last 3 decades there’s a rise in obesity due to increased caloric food intake but still the calories are not enough to satisfy our hedonistic needs (appetites) and the antioxidant level are only raised 13% .

Supplementation helps eliminates toxins and strengthens the body's natural immunity.

If you drive the most expensive car you must put a high premium fuel for the car to run efficiently. Likewise, our body, the most expensive machine, we must eat the most nutrient dense foods as fuel to our body for it to function right. The DFL Immunoboost multivitamins is designed by an Immunologist to supplement the daily food intake. Each of the vitamin components are FDA approved and are safe, it is non- synthetic, made in its natural form and set according to its standard dosing.

Nutrients impacts all health aspects.

Antioxidants, such as vitamins C and E and carotenoids, may help protect cells from damage caused by free radicals. Other naturally occurring antioxidants include flavonoids, tannins, phenols and lignans. Bright rainbow colors plant-based foods are the best sources. These include fruits, vegetables, whole grains, nuts, seeds, herbs and spices, and even cocoa. As a bonus, fruits, vegetables and whole grains high in antioxidants are also typically high in fiber, low in saturated fat and cholesterol, and good sources of vitamins and minerals.

What is Mental Health, and How Does it Affect my Well-Being?

Tue, 05 May 2020 12:23:26 GMT

Positive Mental Health Can Bring Positive Well-Being

Define “mental health”: According to mentalhealth.gov, mental health includes emotional, social, and psychological well-being. This includes how people think, feel, and act in regards to stress, relating to others, and making daily choices.

Your mental health can be negatively or positively affected by many things in life including :

- Biological factors (brain chemistry)

- Life experiences

- Family history of mental health problems

Now, you may ask, “ Why is managing my mental health important for my overall well-being? ”

Well-being is defined by the CDC as, “the presence of positive emotions and moods, the absence of negative emotions, satisfaction with life, fulfillment and positive functioning.”

Many factors take part in your overall well-being including: physical health, mental health, social health, economic well-being, emotional health, and much more . These factors all play a major role in creating a circle of well-being, and when one of these factors begin to slip, your overall well-being will also decline.

Today, we’re going to focus on mental health .

Because your mental health affects how you think, feel, and act, it can have quite a large impact on your overall well-being. For example, if you’re stressed and your mental health is suffering , you may resort to food consumption or restriction in order to try to make up for your negative mental status. This could ultimately lead to many health conditions like obesity or anorexia, respectively. These are gateway health conditions that can lead to malicious chronic health conditions (diabetes, heart disease, cancer) , which will act as a chain reaction and negatively affect many other areas of your well-being—physical well-being, economic well-being, functional well-being, life satisfaction, etc.

However, when your mental health is at its peak , you’re able to realize your full potential, cope with stressors , be more productive , and make meaningful contributions to yourself and your community. This will allow you to make better decisions regarding your nutritional, physical, and medical health habits and behaviors. This positive change of health habits and behaviors can help you avoid and/or decrease your risk of developing chronic health conditions and ultimately increase your overall well-being.

There are many ways to maintain a positive mental health status:

- Staying positive in stressful situations

- Getting enough sleep

- Changing negative behaviors and habits

- Reaching out to others (professionals, friends, and family)

A HUGE part of maintaining positive mental health is believing in yourself .

YOU CAN stay positive.

YOU CAN find time to sleep.

YOU CAN change your negative behaviors into positive ones.

YOU CAN reach out for help to those around you.

YOU CAN DO IT!

And we are here to help.

https://www.mentalhealth.gov/basics/what-is-mental-health

Delicious and Nutritious- Stuffed Pepper Recipe

Tue, 28 Apr 2020 12:24:07 GMT

Healthy Stuffed Pepper Recipe

Who doesn’t love a delicious and nutritious new recipe to try at home?

We definitely do.

Our Registered Dietitian, Daniel Andras , recently found a great recipe for tasty stuffed peppers that he used to cook at home, and we want to share it with you! Based on the website, this is an easy 8 step recipe with a 30 minute prep time and 1.3 hour cook time.

The original recipe makes 8 servings and contains 377 calories per serving ! It also has 16.9g of total fat, 52mg of cholesterol, 1274mg of sodium, 35.1g of carbohydrates, and 20.1g of protein. More nutritional values can be found on the recipe’s website located down below! Remember, any changes made to the recipe could changes these nutritional facts!

Here are some tweaks and suggestions that Daniel suggests making for those on various diets to increase the nutritional value of the meal:

1. Low Carb —skip adding rice or substitute with cauliflower rice!

This would be beneficial for people who are trying the Keto Diet or have a diagnosis of Type 2 diabetes or pre-diabetes.

2. More Veggies —enjoy these stuffed peppers with a bowl of organic, vibrant green, butter and garlic green peas.

Vegetables can provide a great source of nutrients, especially fiber!

Our nutritionist states that these can be cooked on the stove top or in an oven! He opted for the stove top and simmered the stuffed peppers in a garlic /caramelized red onion tomato sauce.

Here's the Skinny regarding Weight

Sat, 25 Apr 2020 12:50:34 GMT

Fitness matters more than Fatness

When it comes to Health and Wellness why does Fitness matter the most ?

Given the same weight, fat are bigger while muscle are leaner. Muscle tissue is the body’s engine that burns calories; is 10 times metabolically active than fat tissue. Fat tissue are not just storage for food but also it is hormonally active and regulates the body in a dysfunctional way except for Leptin, a satiety hormone that regulates the appetite center.

The best predictor for health is a lower percentage of total body fat because fat is known to be highly inflammatory to the body. It makes our body more prone to diseases, alters the normal physiologic function and alters hormonal balance. Normal fat% for men is between 18-20%; and for women it is under 35%.

Weight is just a number on the scale, you must know your body’s composition. More than 60% of total body weight is water, the rest are lean body mass and fat mass. While BMI (body mass index) indirectly measures the body fat based on height and weight. BMI categorize a person as normal weight, overweight or obese if more than 30. People are often surprised at what is considered normal weight.

At doctor for life we look at the person holistically because obesity is a disease, it is complex and multifactorial, and it is not the person’s fault. Often we rush to judgment and some doctors summarily recommend to their patients who are obese or overweight to “just be fit” and exercise more. We applaud this effort but this is not only unhelpful but also not true.

A person who is overweight or obese does not mean they are automatically unfit. There are obese people who run every day, and then there are thin people who couldn’t run a mile for their life and some have shorter lifespan. A muscular individual for example, an athlete can also be considered obese based on BMI parameter, because muscle weighs more than fat. But these are exceptions to the rule. Studies show that when someone is categorized as obese, the likelihood of them being fit is very low.

Studies have looked at fitness and obesity as two separate entities but both can be influenced by how much you weigh , weighing more typically means lower fitness. Fitness measures how well your heart and lungs work to supply oxygen to your muscles while fatness is a measure of your body height and weight.

Apart from weight, fatness makes it difficult to be fit for following reasons:

a. Extra weight can make it harder to move, and thus harder to exercise.

b. Heavier individuals often have a difficult time doing physical activity due to body size, limited mobility and joint pain.

c. Physiologically, it is more difficult for an obese individual to do the same amount of exercise as a healthy-weight person because of the extra weight they carry.

d. Heavier people need more oxygen to do the same exercise as a healthy-weight person.

e. Some obese people report that even walking can seem tough. Fitness is just harder to achieve if you can’t move easily and can’t achieve a full metabolic function causing fatigue and poor quality of life.

f. Aside from these, risk of an early death is also an issue.

g. Studies show that Obesity has been linked to diabetes, heart disease, liver disease and a whole host of health problems that may require taking daily pills or having daily injections, or lead to invasive procedures.

h. The most heartbreaking stories are from obese patients who can’t go on roller coasters with their children or it restrict their travel, or can’t keep themselves clean due to their size.

For these group of people focusing on losing weight is a better place to start. Weight loss is the cornerstone of therapy for people with obesity because it can ameliorate or completely resolve the metabolic risk factors for diabetes, coronary artery disease, and obesity-associated cancers.

We therefore conclude that weight-loss therapy, including a hypocaloric diet with adequate (but not excessive) protein intake and increased physical activity (particularly resistance-type exercise), should be promoted to maintain muscle mass and improve muscle strength and physical function in persons with obesity.

Safe at home, but not stuck!

Thu, 02 Apr 2020 18:09:45 GMT

Are you bored or about to go crazy at home? Here are ways to maintain your sanity during this time of pandemic:

Health is wealth!

The saying goes "Health is Wealth" is true. Health is like an oxygen mask; here's why the airplane steward instructs you to put on your oxygen mask first before you can help others into theirs during inflight emergency. Like health, you cannot give what you don't have. How can you help others and save them if you are not capably healthy yourself? Achieving optimal health is a process, not an event. Here are several health tools to equip yourself while at home:

a. Mental Health

- Stress hormones affect your respiratory and cardiovascular systems. During the stress response, our body is in fight or flight mode. You breathe faster and heart races in an effort to quickly distribute oxygen-rich blood to your body. ... But this also raises your blood pressure. As a result, frequent or chronic stress will make your heart work too hard for too long. So, practice mindfulness, deep breathing exercises, yoga, respect your environment, have a positive attitude and always be grateful for what you have today and live as if it's your best day.

b. Behavioral Health

- Our motivation, emotions and intellect govern our behavior and vice versa and can sabotage all our health efforts and goals. A crisis can trigger increase in alcohol intake and smoking. Smoking and Alcohol are known to be detrimental to your health. For men, limit your drinks to 2 a day and women to 1 drink a day. Also lack of sleep for example can cause high blood pressure, heart disease, diabetes, and depression. And it might be harder for you to learn and remember things. Set a regular sleep routine and stick with it. And do your best to get 7-8 hours a night.

c. Spiritual Health

- Overall health can be positively impacted by high level of spiritual health. It was found that people experiencing a life changing event such as post traumatic event may deal with their situation in a more positive manner and be more resilient. Prayer provides stress relief in a variety of ways, relieves that feeling of loneliness. Faith in a Higher Being is a source of hope to many individuals and the strength to carry on.

d. Physical health

- Physical health can influence what we think, how we feel and what we do. Food and exercise are fuel to our body, per Hippocrates, “If we could give every individual the right amount of nourishment and exercise, not too much or not too little, we would have found the safest way to health”. Eat whole nutrient dense foods daily and exercise up to 150 minutes a week to prevent and improve any chronic medical condition you may have.

At Doctor for Life we care for our patients whole well being. Staying home is not an excuse to neglect your health routine. So stay well and look for creative ways to fill up your time, reconnect, recalibrate and learn new ways to improve your health.

What is Prediabetes?

Thu, 02 Apr 2020 14:36:44 GMT

Managing and Preventing Prediabetes

Definition: Harvard Health defines Prediabetes as the condition of having blood sugar that is elevated, but not high enough to meet the threshold for diabetes. However, if left untreated and unmanaged, prediabetes can eventually progress into diagnosable diabetes- when the body is unable to absorb glucose for energy properly, causing blood sugar levels to rise.

According to the CDC, as many as 1 out of every 3 American adults has the condition.

Many tests and screenings are completed to diagnose someone with prediabetes or diabetes. One of the main tests looks at the Blood Glucose A1C Levels.

A1C levels below 5.7% is considered normal

A1C levels between 5.7% - 6.4% is considered prediabetes

A1C levels at 6.5% or higher on 2 separate tests indicates type 2 diabetes

The Mayo Clinic has provided lots of research and information surrounding prediabtes…

Possible causes/risk factors of prediabetes:

1. Excess weight –

It has been seen that the more excess fatty tissue you have (especially in your abdomen) your cells can become resistant to insulin in your blood, causing an increase of free floating insulin and high glucose levels.

2. Diet –

H igh red meat/processed meat diets and consuming sugary beverages has been associated with a higher risk of prediabetes.

3. Inactivity –

The lack of physical activity could cause your body to accumulate and store more fats and sugars. Exercising helps use up sugars and energy to help the body utilize insulin more efficiently.

4. Family history –

Research has shown that diabetes can run in the family, meaning if you have a partent or sibling with type 2 diabetes, you’re more at risk for developing it yourself.

5. Tobacco/smoking –

It has been seen that smoking may increase your body’s insulin resistance over time.

The first step to consider taking is to prevent prediabetes before it even occurs! However, if you have already been diagnosed with prediabetes, remember, IT IS REVERSIBLE!

Ways to prevent and reverse prediabetes:

1. Weight loss –

The Mayo Clinic states that losing just 5% - 7% of your body weight can reduce your risk of type 2 diabetes.

2. Healthy eating –

Make sure you’re choosing foods that are low in fat, calories, and sugar and high in fiber. Foods like fruits, vegetables, and whole grains are very beneficial. Try to eat a variety of foods and make permanent life-style changes!

3. Exercise –

Being active will help your body get rid of excess fat and utilize the sugars in your body. It’s suggested to aim for at least 150 minutes of moderate or 75 minutes of aerobic activity most days of the week.

4. No smoking –

Smoking been seen to potentially increase your risk of developing type 2 diabetes

5. Controlling other chronic conditions (blood pressure and cholesterol) –

Closely manage your other chronic conditions by taking medications as prescribed and adhering to your provider’s advice.

6. Prescription medications are not always necessary; however, your provider may feel that they are needed

So, why is it so important to stop prediabetes before it develops into diabetes?

Complications related with type 2 diabetes:

1. Heart disease

2. Stroke

3. Kidney disease

4. Nerve damage

5. Vision problems or loss

6. Amputations

Remember, prediabetes and type 2 diabetes are not diagnoses that have to stay with you forever. There are many ways to prevent and reverse these conditions if it is caught early. The best way to tackle the issue is to prevent it in the first place!

https://www.health.harvard.edu/topics/diet-and-weight-loss

https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278

A Healthy Home

Mon, 30 Mar 2020 20:20:05 GMT

Helping you fight COVID19 by boosting your health at home

Weight-related conditions seem to worsen the effect of COVID-19; indeed, the Centers for Disease Control and Prevention (CDC) reported that people with heart disease and diabetes are at higher risk of COVID-19 complications. Furthermore, persons with obesity who become ill and require intensive care present challenges in patient management as it is more difficult to intubate patients who are overweight and obese.

Amidst lockdowns and quarantine, your home is your haven and it should provide your family and you with a sense of peace and relaxation. Don’t let some of the comforts of homestead in the way of your healthy routine and lose sight of your health goals.

Here’s 6 ways to maintain a healthy lifestyle and lose those extra unwanted pounds:

Practice Gratefulness

- Honor your body through meditation, contemplation and prayers. Overall health can be positively impacted by high levels of spiritual health. People experiencing a life-changing event may deal with their situation in a more positive manner and be more resilient.

Find reasons to stand more

- Standing helps tone muscle and improve posture. Like walking, standing improves circulation and revs up your metabolism. So whether you’re watching television or talking on the phone to a friend, stand up while you do it and pace back and forth

Practice mindful eating, respect food

- Research from the University of Massachusetts found that people watching television during meals ate 288 calories more than their counterparts. The added distraction of the TV can make it harder for your brain to recognize that you’re already past the point of satiety. As an alternative, listen to music during meals.

Drink more water

- You may stock a lot of sugary drinks in your refrigerator and pantry that add to weight gain, but if you replace those high-sugar beverages with refreshing water, your body will thank you with greater weight loss. A study by the National Institute of Health found that increases in drinking water were associated with significant loss of body weight and fat over time.

Prepare home cooked meals

- Evidence suggests making your own meals versus ordering in or eating out supports weight loss because you can control what’s in your food. Research from the Harvard School of Public health suggests cooking at home results in fewer calories consumed, less saturated fats and sodium, and more fiber and micronutrients per eating occasion.

Fidget in your seat

- When you are sitting down too long, your body is at rest and burns fewer calories, like watching netflix or reading a book. However, even while sitting, simple movement such as fidgeting increases your calories burn rate. A recent study by researchers at the Mayo Clinic found that fidgeting and tapping toes helped subjects burn an extra 350 calories compared to those who didn’t fidget. An extra 350 calories burned a day is enough energy to lose over 36 pounds over the course of a year. So if you plan on planting yourself on your couch for awhile, remember to wiggle and tap or use a reclining bike

Lipo-C (Mic) Injection

Mon, 30 Mar 2020 14:01:56 GMT

LIPO-C (MIC) INJECTION

General Information : Lipotropic compounds are used on the potential for release of fat deposits in some parts of the body. This can ultimately aid in your weight loss journey.

1. Methionine , which helps the liver maintain the optimal ability to process fatty acids

2. Choline , which stimulates the mobilization of fatty acids and prevents their deposition in a given part of the body

3. Inositol , which aids in the transport of fat into and out of the liver and intestinal cells, acts synergistically with choline, exhibiting more lipotropic activity than when administered alone.

The Infuriating Dichotomy of...

Wed, 18 Mar 2020 20:37:08 GMT

...Nutritional Science, Studies, & Recommendations

I would venture to say that a lot of people, including you (I know I surely am), are fed up with:

a) …lots of nutritional advice heard / read / seen / received from multiple sources: boy/girlfriend, parent, coworker, church member, plumber, cashier, healthcare provider (dietitians, medical doctors, nurses), articles, magazines, Facebook / Instagram / Twitter posts / other social media, etc.

and…

b) …lots of incorrect / confusing information that is “floating around” from all of the sources mentioned up above…

…right?

As a studious registered dietitian that makes the best effort to keep an eye on nutritional research & recommendations, it has becoming increasingly exasperating to be “taken for the roller coaster ride” (up, down, in out, left, right) with so many “scientific studies” flooding the market, social media, Internet, offices, etc. It’s unfortunate that this is not a physical roller coaster, to be able to get off at some point; it’s just the nature of the nutritional field. Many blog posts / articles are written every hour, somewhere on the Internet, for magazines, etc., that probably provide confusing direction.

The problem is, many of these articles are written by, most likely, lay people, who do not have a considerable background in the nutritional sciences and research, but are merely writing to: a) provide themselves with a means to procure a paycheck, and/or b) sensationalize a food item in a positive, or even negative manner. Keep in mind: a lot of the current confusion stems from the fact that the initial / original dietary guidelines back in the late 1970’s (~1977, George McGovern committee, etc.) were composed by people who probably did not have a modicum of nutritional knowledge or background. These people, although they may have been intelligent, even nice, had good intentions… but they were lawyers and journalists (at least, history tells us so, based on reading multiple sources to come to a better understanding of who made up that nutritional committee).

Do lawyers and journalists = dietitians?

I don’t think you need me to answer that question for you.

One of the most villainized foods has been eggs. They are touted to be good for you one day…but next week, they will cause heart disease because of the cholesterol contained within its yolk. The following month, “sources” state you can safely consume 3 eggs every day (I would probably get sick of so many eggs, no matter how much I like them) because they won’t affect your serum cholesterol levels…but in 3 months, another study comes out stating that consuming eggs are (again) tied to increasing cardiovascular disease, heart attack, and ultimately, death.