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Category Archives: Diet

Author Holistic Family Practice Categories Diet Posted on 0 Comments
high protein diet
Author Holistic Family Practice Categories Diet Posted on 0 Comments

Benefits of High Protein Diet

A high protein diet to lose weight can be beneficial, but are there any hidden costs? Take a look at what medical experts have to say about the pros and cons of the benefits of high protein diet.

High Protein Diet to Lose Weight

  • Understand your needs. The average American gets about 16% of their daily calories from protein, which is slightly more than the minimum Recommended Dietary Allowance of 10%. While diets like Atkins advocate consuming as much as 50% protein, most experts suggest sticking to a range of 15 to 35% to have the benefits of high protein diet.
  • Feel full. Benefits of High Protein Diet include suppression of appetite so you’re less likely to feel hungry. You may still need other weight loss strategies if you’re dealing with issues like emotional overeating or lack of physical activity.
  • Switch your calories. Naturally, you’ll gain weight if you add more protein to your usual fare. Try replacing sugary foods with high protein snacks like roasted chickpeas to use a high protein diet to lose weight.
  • Choose wisely. Look for lean protein sources, and limit processed meat. Good options include fish, beans, eggs, low-fat dairy products, and skinless poultry. There are plenty of choices for both vegetarians and meat-eaters to access the benefits of high protein diet.
  • Eat vegetables. Aim for at least 7 servings of fresh vegetables and fruits a day. They’re usually high in nutrients and low in calories, and most contain some protein even if you are on a high protein diet to lose weight.
  • Drink water. Extra protein can leave you feeling dehydrated. Carry around a water bottle and drink tea. Shoot for at least half of your body weight in ounces in water.
  • Spread it out. Your body uses protein more efficiently if you include it in each meal and snack rather than waiting for dinner. Enjoy an omelet or fish sandwich for breakfast. Snack on yogurt and nuts to access the benefits of high protein diet.
  • Make lasting changes. To keep weight off by using a high protein diet to lose weight, you’ll need to make lifestyle changes you can maintain for years. A diet with a variety of foods is safer and easier than an extremely high protein regimen.

Other Considerations for a High Protein Diet to Lose Weight

  • Take extra care. A little extra protein is safe for most adults, but some conditions require precautions. Protein may aggravate kidney troubles or contribute to osteoporosis.
  • Adjust for life changes. There are also times when you may need more protein. That includes pregnancy and old age. Extra protein can slow down muscle loss for seniors as one of the benefits of high protein diet.
  • Muscle up. Regardless of your age, protein also helps muscle recovery after vigorous workouts, especially if you lift weights. If you spend a lot of time at the gym, you may need to aim for the upper range and get 20% to 35% of your calories from protein.
  • Focus on whole foods. Protein bars are convenient, but many brands have as much sugar as a candy bar. Read the labels, and save them for special occasions like travel as a means to use a high protein diet to lose weight. Quick salads and stir-fries will provide more nutrients almost as quickly when you’re at home.
  • Save your money. Manufacturers know that protein is popular now so supermarkets are full of high protein breakfast cereals and peanut butter. If the prices look expensive, rest assured that you can easily meet your protein needs with less expensive foods like eggs and tofu.
  • Talk with your doctor. Your doctor can advise you about a high protein diet to lose weight using strategies appropriate for your individual needs. A holistic doctor can look at the full picture assessing all aspects of self that can hold you back, mentally, emotionally, etc.

A balanced diet and daily exercise are still the ideal ways to manage your weight. Foods rich in protein can help you feel full with fewer calories, especially if you choose lean versions, and eat them in combination with complex carbohydrates and healthy fats. If you would like structured support with your nutrition, please schedule a consultation to discuss the benefits of high protein diet.

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Breaking Your Diet
Author Holistic Family Practice Categories Diet, Weight Loss Posted on 0 Comments

How to Stop Yourself from Breaking Your Diet

Food advertisements are designed to lure you into buying the product, the following article will give you strategies for how to stop breaking your diet.  And of course, once you buy it, you’re going to eat it, regardless of your good intentions to stick to a healthy diet. However, you don’t have to fall for their ad tricks and overeat. 

Ads can be subtle, so it isn’t always easy to avoid their influence. Nevertheless, you can learn to recognize advertisement tactics and overcome their temptations when learning how to stop yourself from breaking your diet.

Consider these common deceptions when learning how to stop breaking your diet:

1. Food styling tricks. Did you know that advertisers hire food stylists to make their products look more attractive?

    • Food stylists deliberately pick out the best products out of a lineup of hundreds. For example, they may go through more than 100 burger buns before picking one for the advertisement.
    • Food stylists use paint, fabric, glue, sprays, and other products to make the items look amazing.
  • Think about that when you are focusing on learning how to stop yourself from breaking your diet. Understanding the food is not real, but rather staged.

2. Celebrity tricks. Advertisers frequently rely on celebrities to promote their food. This helps create more talk about the product and entices more people to try it.

    • Celebrities often pretend to eat food they may hate. They’re paid to advertise the food, so they’ll frequently carry it around with them but will not actually eat it.
    • Celebrities also tend to be fit and healthy which can help to motivate you when you are determined to learn how to stop breaking your diet.

3. Photo and video tricks. A food stylist may not be enough, so advertisers also manipulate their photos and videos. They use a variety of software programs to make the food look fresher and more enticing.

4. Music tricks. Advertisers pick their music carefully. The music used in food ads can be original or a top 10 hit from current artists.

    • In either case, advertisers pick music that is widely appealing and memorable. They know you’ll associate the food with the song, so they want the association to be positive.
    • Instead grab the name of the sing and dance to burn some calories off when you are learning how to stop breaking your diet and improving physical fitness.

5. Placement tricks. Have you noticed how food ads will appear with stories that make you hungry? This deliberate placement can be controversial and tricky.

    • In the past, food advertisers showed ads for junk or unhealthy treats in between cartoons for kids. Children would watch these food ads and demand that their parents buy the unhealthy products. When you learn how to stop yourself from breaking your diet do not give in to temptation.
    • There are now laws that regulate advertisements during child programming, but you’re at their mercy during regular programming!

6. Healthy food tricks. Advertisers have noticed that more people are interested in their well-being and eating healthy foods, so they’ve come up with a new set of tricks. The ads will prominently show that a food is healthy. This may not be true, and you may be tricked into buying a product that isn’t healthy. In learning how to stop breaking your diet you choose to think for yourself and not get out of temptation.

7. Scarcity tricks. Food ads may claim that a product will only be available for a short period of time, and you could lose your chance to try it forever. The product could vanish and never return again.

    • This scarcity trick makes you want to buy the food before it disappears forever. You’re fooled into a sense of urgency. 
    • Stocking up with plenty of healthy foods keeps you out of this scarcity mindset. When learning how to stop breaking your diet ensure that you have plenty of high protein snacks. 

Food ads can be some of the most tempting advertisements around you. However, you don’t have to fall for these tricks and eat too much as a result. Learn to recognize their advertising tricks and you’ll be a smarter, healthier, food shopper and consumer when you are learning how to stop yourself from breaking your diet. Also, take a look at other articles as well as some of our online courses to help teach you how to eat healthy.

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Author Holistic Family Practice Categories Diet Posted on 0 Comments

Food is Medicine: Unlocking the Healing Power of Nutrition

As a holistic doctor, I am a firm believer in the power of food as medicine. While many people view food simply as a source of energy or pleasure, it is actually much more than that – it is a powerful tool for promoting health and preventing disease.

Is Food Medicine?

The concept of “food as medicine” has been around for centuries, and is based on the idea that the food we eat can have a profound impact on our health and wellbeing. While some people may view this idea with skepticism, there is a growing body of scientific evidence that supports the idea that food can be a powerful tool for preventing and treating disease.

So, is food medicine? The answer is yes – when it is used in a thoughtful, intentional way to support health and wellbeing.

The Healing Power of Nutrition

Food is more than just a source of energy – it is a complex mixture of vitamins, minerals, antioxidants, and other nutrients that play a vital role in supporting our bodies’ natural healing processes. When we eat a diet that is rich in whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats, we are providing our bodies with the building blocks it needs to stay healthy and vibrant.

On the other hand, when we eat a diet that is high in processed foods, sugar, and unhealthy fats, we are depriving our bodies of the nutrients it needs to function optimally. This can lead to chronic inflammation, oxidative stress, and other health problems that can increase our risk of disease.

The Benefits of Food as Medicine

When used intentionally and thoughtfully, food can be a powerful tool for preventing and treating disease. Here are just a few of the benefits of using food as medicine:

1. Reducing Inflammation

Chronic inflammation is a key driver of many chronic diseases, including heart disease, diabetes, and cancer. By eating a diet that is rich in anti-inflammatory foods like fruits, vegetables, nuts, and seeds, we can help reduce inflammation and lower our risk of chronic disease.

2. Supporting Healthy Digestion

The health of our gut is intricately tied to our overall health and wellbeing. By eating a diet that is rich in fiber, probiotics, and other gut-healthy foods, we can support healthy digestion and improve our immune function.

3. Supporting Healthy Aging

As we age, our bodies require different nutrients and support to stay healthy and vibrant. By eating a diet that is rich in antioxidants, healthy fats, and other nutrient-dense foods, we can support healthy aging and reduce our risk of age-related diseases.

How to Use Food as Medicine

If you’re interested in using food as medicine to support your health and wellbeing, there are a few key steps you can take:

1. Eat a Variety of Whole, Nutrient-Dense Foods

Focus on eating a diet that is rich in whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats. These foods are packed with vitamins, minerals, antioxidants, and other nutrients that can support your body’s natural healing processes.

2. Avoid Processed Foods and Sugar

Processed foods and sugar can contribute to chronic inflammation and other health problems. Instead, focus on eating whole, unprocessed foods that are rich in nutrients and free from added sugars.

3. Work with a Healthcare Provider

If you’re dealing with a specific health concern, it can be helpful to work with a healthcare provider who can help you develop a customized nutrition plan that is tailored to your individual needs and preferences.

Conclusion

Food is more than just a source of energy – it is a powerful tool for promoting health and wellbeing. By eating a diet that is rich in whole, nutrient-dense foods and avoiding processed foods and sugar, we can support our bodies’ natural healing processes and reduce our risk of chronic disease.

While food may not be a cure-all for every health problem, it is an important part of a holistic approach to health and wellbeing. By viewing food as medicine, we can unlock the healing power of nutrition and take control of our health and wellbeing. So why not start today by incorporating more whole, nutrient-dense foods into your diet and seeing how they can benefit your health and wellbeing?

Using Food as Medicine: A Holistic Doctor's Perspective
Author Holistic Family Practice Categories Diet Posted on 0 Comments

Using Food as Medicine: A Holistic Doctor’s Perspective on the Healing Power of Nutrition

As a holistic doctor, I have seen firsthand the transformative power of using food as medicine. While many people view food simply as a source of energy or pleasure, it is actually much more than that – it is a powerful tool for promoting health and preventing disease.

What Does it Mean to Use Food as Medicine?

The idea of using food as medicine is based on the concept that the food we eat can have a profound impact on our health and wellbeing. By eating a diet that is rich in whole, nutrient-dense foods, we can provide our bodies with the nutrients and building blocks it needs to stay healthy and vibrant.

At its core, using food as medicine means viewing food not just as something that fills our stomachs, but as something that nourishes our bodies and supports our health and wellbeing.

The Benefits of Using Food as Medicine

There are many benefits to using food as medicine. Here are just a few:

1. Preventing and Treating Chronic Disease

Many chronic diseases, including heart disease, diabetes, and cancer, are linked to poor diet and lifestyle choices. By eating a diet that is rich in whole, nutrient-dense foods, we can reduce our risk of chronic disease and support our body’s natural healing processes.

2. Supporting Digestive Health

The health of our gut is intricately tied to our overall health and wellbeing. By eating a diet that is rich in fiber, probiotics, and other gut-healthy foods, we can support healthy digestion and improve our immune function.

3. Improving Mental Health and Wellbeing

The food we eat can also have a profound impact on our mental health and wellbeing. By eating a diet that is rich in nutrients like omega-3 fatty acids, B vitamins, and magnesium, we can support healthy brain function and reduce our risk of depression and other mental health issues.

How to Use Food as Medicine

If you’re interested in using food as medicine to support your health and wellbeing, here are a few key steps you can take:

1. Eat a Variety of Whole, Nutrient-Dense Foods

Focus on eating a diet that is rich in whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats. These foods are packed with vitamins, minerals, antioxidants, and other nutrients that can support your body’s natural healing processes.

2. Choose Foods That are High in Nutrients and Low in Calories

In addition to focusing on nutrient-dense foods, it’s also important to choose foods that are low in calories and high in nutrients. This can help you maintain a healthy weight and reduce your risk of chronic disease.

3. Avoid Processed Foods and Sugar

Processed foods and sugar can contribute to chronic inflammation and other health problems. Instead, focus on eating whole, unprocessed foods that are rich in nutrients and free from added sugars.

4. Work with a Healthcare Provider

If you’re dealing with a specific health concern, it can be helpful to work with a healthcare provider who can help you develop a customized nutrition plan that is tailored to your individual needs and preferences.

Conclusion

Using food as medicine is a powerful way to support your health and wellbeing. By eating a diet that is rich in whole, nutrient-dense foods and avoiding processed foods and sugar, you can support your body’s natural healing processes and reduce your risk of chronic disease.

Remember, food is more than just a source of energy – it is a powerful tool for promoting health and wellbeing. So why not start today by incorporating more whole, nutrient-dense foods into your diet and seeing how they can benefit your health and wellbeing?

 

 

Author Holistic Family Practice Categories Diet Posted on 0 Comments

Discover the Benefits of Raw Food Cooking Classes: A Holistic Doctor’s Perspective

As a holistic doctor, I am a strong advocate for the power of food as medicine. One of the most powerful ways to harness the healing power of nutrition is by incorporating more raw foods into your diet. Raw foods are packed with enzymes, vitamins, and other nutrients that can support your body’s natural healing processes and improve your overall health and wellbeing.

If you’re interested in incorporating more raw foods into your diet, one of the best ways to get started is by attending raw food cooking classes. Here are just a few of the benefits of attending raw food classes:

Learn How to Prepare Delicious and Nutritious Raw Meals

One of the biggest challenges people face when trying to incorporate more raw foods into their diet is knowing how to prepare them. Raw food cooking classes provide a great opportunity to learn new recipes and techniques for preparing delicious and nutritious raw meals.

Connect with Like-Minded People

Attending raw food classes can be a great way to connect with other people who share your interest in healthy eating and living. This can help you build a community of support and accountability, which can be invaluable when making lifestyle changes.

Discover the Health Benefits of Raw Foods

Raw foods are packed with nutrients that can support your body’s natural healing processes and improve your overall health and wellbeing. Attending raw food classes can help you discover the specific health benefits of different types of raw foods and learn how to incorporate them into your diet in a way that supports your health goals.

Tips for Choosing Raw Food Classes

If you’re interested in attending raw food classes, here are a few tips to help you choose the right ones:

1. Look for Classes that Fit Your Schedule and Budget

Raw food classes can vary widely in terms of schedule and cost. Look for classes that fit your schedule and budget, so you can attend regularly and get the most out of your experience.

2. Choose Classes That Focus on Whole Foods

When choosing raw food classes, look for ones that focus on whole foods rather than processed or packaged foods. This will ensure that you are learning how to prepare the most nutrient-dense and health-supportive meals possible.

3. Read Reviews and Ask for Recommendations

Before signing up for a raw food class, read reviews and ask for recommendations from other people who have attended. This can help you find high-quality classes that will meet your needs and provide a great experience.

Conclusion

Attending raw food cooking classes can be a powerful way to learn how to prepare delicious and nutritious meals that support your health and wellbeing. By connecting with like-minded people and discovering the specific health benefits of different types of raw foods, you can unlock the transformative power of nutrition and take control of your health.

So why not give it a try and see how raw food classes can benefit your health and wellbeing? With a little bit of effort and education, you can start incorporating more raw foods into your diet and enjoying all of the health benefits that come with them.

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