- Cut out sodas. Drink mostly water to cut down on extra calories, sugar, and sweeteners.
- Eat an apple or drink a cup of green tea before lunch or dinner. Studies show that doing either within 15 minutes of eating your meal can help you cut out as much as 180 calories for that meal. The polyphenols and antioxidants are also cancer-fighting bonuses.
- Dilute juice. Juice tastes great as well as contains antioxidants and flavonoids. Juice also contains sugars that can be converted to fat however. Dilute juice with ½ sparkling water to cut calories in half.
- Replace a pasta or potato serving with a vegetable such as broccoli or cauliflower. White flour products and white potatoes lead to quick spikes in blood sugar and insulin (the hormone that helps the body process sugars) leading to weight gain. Make a conscious effort to replace more white flour products with more vegetables. When you have pasta, cook it al dente (just short of fully cooked) to reduce these insulin spikes.
- Find a work out partner. Lack of time and energy are the usual obstacles (or excuses) to not exercising. When I was in medical school, the schedule was grueling with endless hours of work and study. I made it to the gym three times weekly however when I knew that a partner or friend was waiting for me. Research shows that we are more likely to stick to our work out routine and lose more weight if we work out with a partner. Find the support and encouragement of a work out buddy and don't let him/her down.
- Park farther and take the stairs. Physical activity doesn't always have to mean time and money set aside for gym memberships, special equipment, or pain-staking routines. Park farther and get to your destination sooner while others fight for up close parking spots. Opt for the stairs rather than the elevator and the extra steps will add up over the days, weeks, and months leading to more pounds lost.
- Get adequate sleep. Studies shows that those who get too little or too much sleep are more prone to unhealthy weight gain. The right number of hours varies among individuals but the range is usually 6.5-8 hours. Go to bed the same time every night and get up the same time every morning (even weekends). Avoid caffeine late in the afternoon. Avoid doing work or watching TV in bed. These tips will help you get restorative sleep to support a healthy weight.
- Slow down. We often eat past the point of being full when we eat on the run or while doing work. Take a breath. Pause. Then start your meal. Savor each bite. Not only will your meal be more enjoyable, but the healthier weight you'll maintain will lead to more energy and productivity in your day without being rushed.
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7 Habits to a Healthier You
Dr. Wilson believes in more than just treating your disease. Optimizing your health is a priority. Use the following list to see what health-promoting habits you can incorporate to help you look and feel better:
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Don't smoke.
- Cigarette smoking is the \#1 preventable cause of death and a big contributor to premature aging. If you use tobacco, ask your doctor about options to help you quit.
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Adopt an Healthy diet.
- How we eat has a tremendous impact on our health status and risk for heart disease, certain cancers, as well as our overall sense of well-being. Emphasize whole grains, an abundance of fruits and vegetables, healthy fats such as omega 3s from fish or fish oil, and limit red meat intake to twice weekly. Cut out as much processed, fast food and trans and saturated fats as possible.
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Move.
- Work your way up to 30 minutes of exercise at least 3 days weekly. If you have no exercise routine currently, start with walking -- it's cheap, requires no special equipment, and promotes heart health and resistance to cancer.
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Relax.
- Find a stress-relieving exercise and practice it daily. Stress can worsen many conditions ranging from anxiety and insomnia to elevated blood pressure and blood sugar. Yoga, meditation, breathwork, even regular prayer practices help counterbalance the stress response with the relaxation response, a health-promoting physiologic state characterized by a decrease in heart rate, blood pressure, muscle tension and increase in the natural vasodilator nitrous oxide. You can't eliminate stress from your daily life, but you can learn to manage it effectively.
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Stay connected.
- Studies show that those who stay connected with their sources of joy and inspiration (family, community, spiritual group, nature, art) live longer and happier. Ask yourself, ``what brings me joy?'' and find that connection.
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Get regular health screenings.
- Stay up-to-date on your annual physicals. Get regular check-ups on your weight, blood pressure, cholesterol, fasting blood sugar, and appropriate screening tests (e.g., colonoscopy, pap smear, mammogram. Children should have well-child visits to ensure they are up-to-date on immunizations.
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Use Medicine wisely.
- If your doctor prescribes a drug or procedure, ask about risks, benefits, and alternatives. Partner with your doctor to develop a treatment plan that includes lifestyle measures and natural, less invasive therapies that may work alongside conventional medications and procedures.
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Not All Fish Oil Created Equal
WHAT ARE ESSENTIAL FATTY ACIDS (EFAs), & WHY DO WE NEED TO TAKE OMEGA-3 EFAs?
Essential fatty acids (EFAs) are polyunsaturated fats that our bodies need but cannot produce. Therefore, they must be consumed through food or supplements. Eicosanoids are hormone-like compounds produced from omega-3s that affect virtually every system in the body—they regulate pain and inflammation, help maintain proper blood pressure and cholesterol levels, and promote fluid nerve transmission. The problem is that, in our modern industrialized food system, omega-3s have become largely absent from the food chain while omega-6s have become overabundant. Even the healthiest diets contain too many omega-6s and not enough omega-3s. Decades of scientific evidence indicates that this EFA imbalance can contribute to chronic inflammation and a variety of chronic health issues.* The most beneficial omega-3s that we’re missing are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Purified fish oil is the best direct source of EPA and DHA.
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Simple Changes Big Results
Sometimes the simple changes can produce the biggest results. Here a few simple changes that can result in improvements in health and can result in weight loss.Read More
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Sometimes the simple changes can produce the biggest results. Here a few simple changes that can result in improvements in health and can result in weight loss.
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Robert Alan Wilson
Dr. Robert Wilson is Family Medicine trained and he is committed to education and prevention and tries to take a proactive approach to disease management. His mission is to provide patients with scientific, evidence-based educational materials, information, and tools necessary to improve the quality of life through disease prevention and weight management. Dr. Wilson currently practices in Goodlettsville, TN. Call today for your appointment (615) 859-8488
Dr. Wilson has done all of the research for you and has put together and list of the supplements which have been shown to have the highest quality, best scientific evidence, and safest records. Click Here to see the products that Dr. Wilson Recommends.
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