Healthy Lifestyle and Diet:
Best Evidence and Strong Medical Support for the Following:
Exercise - 3 hours per week (this is considered a minimum, more is better)
Contacts and Support - this is support for your diet and health maintenance program. The medical evidence suggests that more than 14 contacts in 6 months is best. This is about 2 per month or every other week. A contact can be a physician visit, dietitian visit, weight watchers visit, or health coach visit.
General Diet Tips
-
Avoid liquid sugars (fruit juices, alcohol, milk, full sugar soda) (as a novice dieter, try water and flavored water and keep in mind that skim milk is low fat but full sugar)
-
Avoid high fructose corn syrup containing products. Please read the labels. This is a common additive in everyday food products.
-
Diet per meal not dieting per day. Eat multiple small meals per day. The body can only use 400 calories at a time. More than this at a single meal is stored as fat in the blood, fat in the liver or fat in the tummy.
-
Avoid liquids with and after a meal. Dieting is already difficult. Water dumps the food out of the stomach faster and you will be hungry sooner. It also causes a glucose spike and an insulin spike. Drink your liquids before the meal, wait a half-hour for the liquids to empty the stomach, then eat a solid meal and do not drink any liquids for 2 hours.
Information summary from Dr. Mark Graves, Internal medicine.
Probiotics and Prebiotics—these are some health and nutrition “buzz words” right now. But do you know what they mean, and how pre-and-probiotics may affect your health? Information from a FaceBook Lunch and Learn 04/07/2017;
Probiotics and Prebiotics – What They Mean to Your Health
Medical Orphans - Getting optimum health, losing weight, and staying healthy is hard. Contacts and support are scientifically found to help. The EXTREME opposite are people who do not have a close relationship with their primary care physician within the context of a Patient Centered Medical Home. Join a medical family and don’t be a MEDICAL ORPHAN.