Dr. Hany Youssef and his team of Lifestyle and Nutrition specialists will be posting on this blog frequently about relevant topics. Check back periodically to stay up to date on your lifestyle and nutrition habits.
5/30/2016
Weight Loss and Low Carb Diets
Weight loss can be difficult and it is often hard to tell where all of your calories come from. For relatively quick weight loss, a low carb-diet may be your best option. Carbohydrates are the body's main source of energy. Less carbohydrates will force your body to use fat stores. Low-carb diets can help you control your type II diabetes or high cholesterol.
What to eat on a low-carb diet:
- Avoid bread pasta, rice, potatoes, or cereal
- No soda, candy, or foods with added sugars
- Focus on a diet rich in lean protein - eat plenty of chicken, fish or eggs
- Eat all the vegetables you want!
Talk to your doctor before making any of the above changes!
5/16/2016
Living with high blood pressure
Living with high blood pressure can be confusing and difficult. In many cases, high blood pressure can be prevented or controlled with a healthy lifestyle.
- Limit your salt intake - Avoid adding extra salt to your food when cooking. Be careful as many pre-packaged frozen meals have a lot of salt!
- Limit your caffeine consumption - Do your best to reduce your coffee and tea intake. Try herbal non-caffeinated teas as an alternative!
- Reduce stress- Try deep breathing and relaxation exercises a few time per day
- Exercise regularly - Exercise strengthens your heart and can help to lower blood pressure. Be sure to include both cardio and muscle strengthening in your routine! A good place to start is with circuit workouts. See our previous blog posts for complete workout routines.
Consult with your doctor before doing any of the above recommendations.
3/25/16
Trying to lose weight? Don't Skip Meals!
Skipping meals...
- Lowers your metabolism-- you'll burn LESS calories
- You're more likely to overeat sugary or fatty foods later
- Leads to highs or lows in your blood sugar-- this leads to poorly controlled diabetes
Instead, eat 5-6 small meals per day!
3/26/16
Circuit Workout #2
Interested in working out but don't know where to start? Try this workout!
Warm up and stretch for 5-10 minutes then follow the instructions below:
- 10 squats
- 30 second high knees
- 10 push ups
- 30 second jumping jacks
- 15 bicep curls (with cans or water bottles)
- 30 second jumping in place
- 10 sit ups
- Repeat 2-3 x
Stretch at the end!
3/22/16
Dangers of Soda...
- One can of soda has 10 teaspoons of sugar!
- Soda damages your teeth
- Soda increase risk of heartburn
- Drinking 1-2 cans of soda per day increase risk of developing diabetes by 26%
Instead, Drink Water!
- Water helps maintain healthy skin and a regular digestive system
- Carry a water bottle to help stay hydrated
- Drink at least 64 oz of water per day
3/22/16
Circuit Workout #1
Interested in working out but don't know where to start? Try this workout!
Warm up and stretch for 5-10 minutes then follow the instructions below:
- 30 second jumping jacks
- 30 sit-ups
- 30 seconds of jogging in place
- 10 push ups
- 20 second high knees
- 10 alternating lunges
- Repeat 2-3 x
Stretch at the end!