The secret to staying on a diet. Here's how to fool proof your diet.

Have you ever started a diet only to be derailed by the feeling that you're going to starve? Hunger will sideline the best diet plans and willpower usually isn't enough to overcome it. So, what is the secret? I'll give you a hint. It's not drinking more water. Stay tuned. So you can learn how to stick to a diet and not get hungry.

Whatever diet you decide is right for you. Hunger is your worst enemy. If only you could eat until you feel full and stay feeling full. Wait. You can. I'll let you in on a little secret. The key is fiber. Every year 45 million Americans go on a diet, whether it's to lose weight or get healthy, most people are lucky to last six months. And if it's a strict diet, it's even less than that. There are a lot of good reasons to diet besides losing weight. Like managing high blood pressure, controlling diabetes, lowering cholesterol, and preventing dementia and cancer.

Not only does fiber keep your belly feeling full.

It keeps your bowels regular and promotes a healthy gut microbiome which can influence auto-immune and allergic responses as well as help maintain a healthy weight.

Soluble means it's going to dissolve in liquid, either water or bodily fluids. And this type of fiber is found in foods like fruit, oats, and beans. It's made up of carbohydrates, but your body can't digest it. On the other hand, insoluble fiber does not dissolve in water and other bodily fluids. It's found in the cell walls of plants like wheat and other grains think bran. And your body can't digest it either.

Instead it stays in the colon and does its job.

since one of the biggest things that will derail your efforts to stick to a diet is hunger. I have some great news for you. If you're hungry, you should eat. That's right. Starving yourself. It's not necessary.

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The Power Foods Diet

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Keep moving to maintain flexiblity as you age with Brian Murphy, Doctor of Physical Therapy and owner of Pinnacle Physical Therapy

Physical therapists are capable of really helping patients avoid surgery, avoid the need for medication. We are going to discuss the need to invest in the body's ability to move and to be strong and to allow people to do the things they really enjoy.

People are on devices and social media so much now that positions where your head is forward and rounding of your upper back. What's interesting about the human body is that there are alternating patterns of joints that are supposed to be very mobile. And joints that are supposed to be very stable. So when you think about your back, your neck is a mobile joint. It's supposed to be able to rotate. a lot. In those circumstances with those prolonged positions, unfortunately we we lose the mobility because we're only working in one plane of motion.

We're working in the sagittal plane. Our head stays still. We don't ever work in the frontal plane and we don't ever work in the transverse plane we don't have to. That is a particular area that I see a lot of patients who are having neck pain complications with neck pain, headaches. And then also low back is another great example. The low back is a very stable joint. It's only meant to bend forward and extend, but the areas above it, the thoracic spine and your hips are both very mobile joints, or at least they should be. I have seen clinically numerous times patients will come in complaining of pain in their low back. But the problem is arising from the stiffness in their hips and in their thoracic spine, from base of your neck, kind of down to the lower back. If you lose mobility in those two areas, your low back has to do a lot more work. It's doing some things that it's not meant to do. So Instead of just treating where the pain is located, we've got to get those ball and socket joints moving again.

Motion is lotion.

We've got to keep mobility in our hips. We've got to keep rotation in our thoracic spine. got to get out of these rounded postures flexed postures and work on the opposite motions. A lot of times we have to work on extension. So some of this stuff isn't rocket science, but unfortunately patients just don't realize that. Once again, the human body is meant to have this beauty of variety of movement, and when we relegate ourselves to very stringent movements, we lose those capabilities that are inherent, that is going to be problematic.

Learn more about Pinnacle Physical Therapy

Which diet is healthiest? Diet has a huge impact on health, but it's hard to know which diet is best. There are a lot of conflicting opinions. Should you eat fruits and vegetables, or meat? In this episode, Dr. Vickie discusses the Mediterranean diet, anti-inflammatory, Keto, Carnivore, Paleo, Vegan, Vegetarian and intermittent fasting. Whether you want to protect your heart, your brain or lose weight, examine the evidence to make informed choices when it comes to eating. And get practical steps for clean eating.

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How Not to Die by Michael Gregor