10 Tips To Eat Better & Save Money

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Pick one or two of these tips each week and practice them until they become habits.

Do not try to institute all of these changes at once. Pick one or two each week and practice them until they become habits then add more. Go easy on yourself when you slip up, we all do, the key is to just move on and get back on track. You haven’t failed until you’ve quit.
1.  Modify your environment – place healthy foods on shelves at eye level, put unhealthy foods in the back of your lowest shelves. This is the same strategy that stores use to get you to buy certain products. You are much more likely to reach for the product that is within reach and easy to find.

2.  Don’t count calories, just avoid 6 things – If you do your best to avoid high carbohydrate, nutrient sparse foods then you really don’t need to count calories. Avoid to the greatest extent possible sugar, pasta, rice, potatoes, bread and other processed carbohydrates such as tortillas.

3.  Plan your meals for the week – sit down on a chosen day (I do this on Wednesday evening because I grocery shop on Thursday) and plan what you will be eating for breakfast, lunch and even dinner for the week. It will help you eat healthier and help you avoid decision fatigue during the week. I often leave weekends more open because I don’t know what the family will be up to. When you plan ahead, its 3 less decisions that you have to make each day. You will also spend much less time and money at the grocery store because you know exactly what you need for the week.

4.  Make your mornings easy – If you don’t plan your meals for the week at least take 5 minutes the night before to plan your meals for the next day. Planning ahead again limits decisions and helps you eat better. Buy a lunch box and Tupperware (some people prefer glass to avoid heating their food in plastic containers). Pack your lunch and snacks the night before. When you plan your calories for the day you stop just bringing in calories throughout the day mindlessly.

5.  Slow down and focus – It takes about 20 minutes for satiety signals from your stomach to reach your brain so eat more slowly and you will feel full from less. Do not watch TV when eating. Studies show that distracted eating leads to increased calorie consumption. Distracted people have also been shown to be more likely to give into temptation. Be mindful of your eating and your feeling of fullness. Pay attention to these signals and stop when you feel satisfied, not gorged.

6.  Don’t go hungry – eat before you go to the grocery store. When you’re nice and full at the store you will be much less likely to make impulsive buying decisions.  Make a list and stick to it. When you’re full and following a list you will be less likely to bring things into your home that will tempt you later. Make your home a relaxing place that is free from temptation. You face enough pressure and temptation everywhere else in your life.

7.  You’re not at a buffet – people will always eat more at a buffet because the food is there for you too look at and to tempt you. Do not serve your meals buffet style at home. Dish up in the kitchen and then put the food into containers and then into the refrigerator. You’ll be able to relax after dinner and you won’t be tempted to grab seconds. If you immediately pack the leftovers into small individual containers, you’ll already have your lunch ready for the next day.

8.  Use smaller plates – studies show that people given larger plates will serve themselves larger portions. It might sound like a psychological trick you’re pulling on yourself but using smaller plates will lead you to eat smaller, more reasonable portions.

9.  Hydrate – drink a full glass of water before you dish yourself up. If you’re having a salad, eat it before you serve yourself as well. Then drink a full glass of water with your meal as well. You’ll serve yourself more reasonable portions and you will feel much more satisfied.

10.  Make your dentist smile – brush your teeth immediately after dinner. Once you’ve made this effort, you will be much less likely to eat again because you know you’ll have to brush your teeth again. Also, not many things taste as good when you’ve just brushed your teeth.

Testosterone Therapy and Cardiovascular Risk

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Many of our patients are initially concerned regarding the safety of testosterone replacement therapy.

 

Many of our patients are initially concerned regarding the safety of testosterone replacement therapy. I want all of my patients to always be able to share any concerns with me and this is probably the most frequent question I hear.

A lot people have questions given what has been in the media recently. Unfortunately, the media tends to hype whatever will sell more papers rather than good science. Here is an excellent article from a very reputable source, the Mayo Clinic, that is very in depth. It reviews many scientific articles regarding the safety of testosterone replacement therapy.

It is quite long and full of a lot of medical jargon but bottom line up front – testosterone replacement therapy is safe and in fact actually beneficial to patients’ cardiovascular health. Like any medication, you must select the proper patient population and then provide monitoring after administration. This is no different from how I would treat any other prescribed medication.

 

Here is a little synopsis:

“Only 4 articles were identified that suggested increased CV risks with T prescriptions: 2 retrospective analyses with serious methodological limitations, 1 placebo-controlled trial with few major adverse cardiac events, and 1 meta-analysis that included questionable studies and events. ”

All of the studies that they found that suggested any risks with testosterone therapy were significantly flawed studies. This is something the media will never tell you. They do not analyze the studies for quality, they only cover them if it makes an interesting headline.

“In contrast, several dozen studies have reported a beneficial effect of normal T levels on CV (cardiovascular) risks and mortality. Mortality and incident coronary artery disease are inversely associated with serum T concentrations (LOE IIa), as is severity of coronary artery disease (LOE IIa). Testosterone therapy is associated with reduced obesity, fat mass, and waist circumference (LOE Ib) and also improves glycemic control (LOE IIa). Mortality was reduced with T therapy in 2 retrospective studies.”

Inversely associated means that as testosterone levels increased, mortality and incident coronary artery disease decreased. Other studies showed multiple other benefits including the biggest of all – decreased mortality.

 

“Several RCTs in men with coronary artery disease or heart failure reported improved function in men who received T compared with placebo. The largest meta-analysis to date revealed no increase in CV risks in men who received T and reduced CV risk among those with metabolic disease.”

RCT stands for randomized controlled trial. It is the gold standard for design in a medical study. So the best type of scientific study that there is found improved heart function. A meta-analysis is when we take a bunch of studies and combine them and look at their aggregate findings. When done properly, this is a very powerful method because it gathers data from many patients. This well done meta-analysis shows reduced CV (cardiovascular) risk.

After looking at the evidence, I believe that testosterone therapy it is truly safe and actually quite beneficial. Like all medical therapies, it must be done correctly and with close monitoring. This is why I believe that all of these “low T” clinics that you see popping up all over the place are unsafe. I do not believe that they do a thorough enough evaluation of their patients and they do not provide close monitoring. They also only evaluate one hormone (we evaluate almost a dozen). Optimized hormones are only one aspect of healthy aging. Our program is founded on the most thorough evaluation available, a fully individualized plan and very close monitoring by your physician, exercise counselor and nutritionist.

Read the original article by clicking on this link.

The Silent Killer

Chronic Inflammation is an asymptomatic problem that we should all look out for.

Chronic inflammation is killing millions and almost nobody is talking about it. I recently read an article regarding chronic inflammation that I think does a very good job of summarizing the effects of chronic low grade inflammation. Chronic inflammation is often asymptomatic, you have no idea that it is at work inside you until you develop disease unless you get checked. More and more studies are coming out linking chronic inflammation with heart disease, diabetes, cancer and early onset dementia. Here’s a quick summary in case you don’t have time to read the article.

Half of all heart attacks happen in people with normal cholesterol levels. It is chronic inflammation which destabilizes plaques in the blood vessels and leads to heart attacks. This is also a likely mechanism leading to strokes.

Higher levels of inflammation increase your risk for developing diabetes. Central adiposity or “Belly Fat” releases inflammatory molecules which increase your risk for diabetes as well as many other diseases. We used to think that fat was inactive but we now understand that it is quite active and is like a sack of poison hanging around your mid-section. Elite Health Hawaii can help you get rid of as much of this belly fat as possible not only to help you look better but to decrease your risk for heart disease, cancer, strokes and dementia.

Chronic inflammation has been associated with cellular damage which can lead to cancer. It has also been linked to the development of precancerous colon polyps as well as esophageal cancer.

Alzheimer’s disease is associated with chronic activation of brain cells that lead to inflammation. Research suggests that aspirin and fish oil, both anti-inflammatory substances, may be useful in preventing dementia.

At Elite Health Hawaii, we not only assess your level of inflammation but we also give you the means to reduce the inflammation. Chronic low grade inflammation is the common thread among multiple diseases and the importance of reducing this inflammation can not be overstated.

Here’s a link to the article: http://www.inflammationresearchfoundation.org/inflammation-science/inflammation-details/time-cellular-inflammation-article.