Water

Water

1. To lose weight drink 8 ounce glass before every meal and especially those meals at restaruants
2. Avoid dehydration - summers are bad - because it shrinks the brain and leads to fuzzy thinking
3. 70% brain IS water and MRI/SPECT scans demonstrate how wrinkled the brain gets with dehydration - need will power, stay hydrated
4. Water helps lubricate joints, cushions joints, and allows muscles to move more freely
5. Less a chance of constipation if hydrated
6. Be aware of the weather
7. With a high protein diet stay hydrated.

Water, Water, Water

7 Ways to get healthier

7 Ways to get healthier
1. Make exercise a habit
2. Decrease carbohydrates
3. Learn a SAHEM ( self applied health enhancement maneuver) yoga, meditation, hobby, weights
4.Tackel your To Do list everyday with enthusiasm
5.Pay attention to your mood - mindfulness
6.Stop drinking your calories
7. Increase your protein

Dr. B

Stress Reduction

Stress Reduction

To help reduce weight we have to reduce the internal signals that increase glucose (carbohydrates) and that is continued stress
1. Need 15 DBLUs per day (Deep Belly Laugh Units )
2. Think about getting a pet and caring for it
3. Increase your activity and exercise
4. Take up gardening
5. Listen to soothing music
6. Chews gum in appropriate places to reduce stress
7. Deep breathing several times per day
8. Develop a relationship with intimacy that is energy giving
Dr B

Why Exercise

Why Exercise???

1. Exercise makes you happier - endorphins
2. Provides more energy and decreases fatigue
3. Improves sleep quality
4. Builds self confidence
5. Decreases stress
6. Increases productivity each day
7. Helps control weight and appetite
8. Increases quality and length of life
9. Increases muscle and balance
10.Decreases risk of heart disease
11.Decreases the risk of cancer
12. Decreases arthritic pain

Dr. B

Healthy Eating Out

Healthy Eating Out

1.  Do not abandon your healthy eating habits (aka - diet) and be mindful
2.  Fish is #1, chicken without skin #2,  and a small filet #3
3.  Preparation to avoid over grilling, under cooking and exotic sauces
4.  Avoid fried foods and those covered with cheese and sauces to hide their inferior flavor
5.   Look to how to avoid extra salt in your purchase and certainly do not add any
6.   Read the menu thoroughly and look for calorie counts if there
7.  Ask to alter how they prepare the food so to stay low carbohydrate and low salt
8.   Share the main course with someone or use an appetizer as the main course for you
9.  Desserts only on Tuesday
10. Be afraid of Cajun,, Chinese and Mexican cuisines because of salt, fats and carbohydrates
11. Remember it is : LOCATIONS, CHOICES, PORTIONS AND SPEED that needs to  be considered before eating anywhere.

Dr B

Cortisol and You

CORTISOL AND YOU

Cortisol is a hormone (steroid) secreted from your adrenal gland that is located on top of your kidney.

It helps create glucose availability in times of stress

It helps if we are in fight/flight mode

If we cannot control our stress then we have a continuous fight/flight mode that results in poor sleep, storage of fat and increase visceral fat

Normal cortisol is high in morning around 7 am and low around 4 pm. It gets us ready for the day and fades as we get ready to go to bed.

If the 4 pm Cortisol is high you are stressed and will suffer multiple chronic disease secondary to this.

How do I lower my Cortisol? There is no pill.

You can do it if you learn to change your diet, loose weight if necessary, increase your activity/exercise, and develop SAHEMs to protect yourself.

SAHEMs are (Self Applied Health Enhancement Methods) such as exercise, meditation, yoga, hobbies, deep breathing and great sleep.

We are here to help you

Dr B.

Sixteen Rational thoughts

              Sixteen Rational Thoughts

1.     Mistakes happen and nothing terrible results

2.     There is no clear right and wrong way to do things

3.     I will accept criticism and benefit from it

4.     I will not demand approval from all

5.     I will not always demand of myself to be perfect

6.     I will not be fearful in the presence of authority

7.     I accept life in the workplace is not always fair and just

8.     I give myself permission to be out of control once in a while

9.     I can neither anticipate nor be certain of everything

10. I accept the facst that I will not always get what I want

11. I give others the right to be wrong and will note be hostile to them

12. If I do not receive full support, it is not the end

13. I accept I will not feel superb all the time

14. I will not judge myself by what I do in the workplace

15. I was not promised a corporate rose garden

16. It is not too late for me to change