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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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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What causes obesity? Is it genetic? Is it lifestyle. And what about choices? You've probably heard that weight gain occurs when someone ingest more calories than they burn, but that's certainly not the whole story.

Genetic factors contribute to the risk of obesity. But, many people who carry obesity genes do not become overweight and healthy lifestyles can counteract these genetic effects. It's hard for some individuals who have addiction to sugar. Dopamine levels are involved and it's just hard because of the way our society is wired. But let's look at recent upward trends of obesity. Our genes really haven't changed enough to explain that. So what has changed? Our food, which is a subject for another day, but also our activity level and our social eating patterns. Since the 1970s, the average caloric intake has increased by 500 kilocalories per day. Tracking rod, along with the increase in obesity. The standard American diet contains more fat, more sugar, more protein, more grains, and less fruits and vegetables. We've replaced nutrient packed foods with fast convenient food. And sweetened drinks.

There's a big study called the nurses health study. And for every two hours women in this study watched TV, the risk of obesity was increased by 25%. Now do the math. If you watch four hours of TV a day, your chances of being obese are increased by 50%.

You will never reach a place where you can slack up and eat whatever you want and not gain weight. It's not going to happen. So here are some practical tips. Replace your couch time with something you enjoy that's active. Get up and march or dance or do squats. And eat more fiber. It fills you up, keeps your gut healthy and suppresses your appetite. Eliminate ultra processed foods from your diet as much as possible. They're loaded with fat and sugar to bring you back for more. Lastly, eat at home. Portions at restaurants are out of control and healthy choices are harder to make.

You got a prescription for the shot and now you've replenished your wardrobe with smaller clothes then comes the bad news. Either your insurance no longer wants to cover your medication for weight loss. Or you have side effects that make it intolerable. Without making changes, you will gain all that weight back. You lost weight with the shot, now what?

Lifestyle modifications with healthy diet and exercise are important. It even says so on the package inserts. There are differing opinions about what constitutes a healthy diet. The bottom line is avoid ultra-processed foods and eat whole food. Low fat diets are not associated with weight gain and are healthier for your heart and lower the incidence of breast cancer.

Everyone is different. Some people can lose weight with lifestyle changes, others need help from surgery or medications. The GLP - 1 agonist generally help people lose 5-22% of their BMI. They aren't without side effects and they are expensive. Obesity is a chronic disease that puts your health at risk. Lifelong treatment is required. Healthy Looks Great on You, lifestyle medicine podcast tackles this tough issue.

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Often these illnesses are invisible, but the symptoms are real. On this podcast episode, we will look at what happens when your immune system turns on you. I know from experience how it feels to struggle with autoimmune disease.

Those shopping cart memes that paint people who don’t return them as jerks, still hits a sore spot with people who have invisible illnesses.

Do you have a bunch of weird symptoms and no one can figure out what is causing them? Maybe your own immune system is attacking you. It’s designed to protect you, but can also try to kill you. Be your own advocate and be specific when discussing symptoms with your doctor. Eight million Americans are affected by autoimmune diseases. The symptoms range from annoying to debilitating. The gut microbiome is thought to be a big contributor, as well as stress, exposure to toxins, infections and sleep.

Invisible illnesses can be isolating. Many of us fake being well. Awareness campaigns help spread the word.

Facts and myths about water, weight loss and health. Get hydrated! Are you drinking gallons of water to help with weight loss? Well, you might be surprised to learn how much water you need to be healthy and what effect it has on weight loss. And it's not normal to be thirsty all the time. Dr. Vickie explores the causes of excess thirst on Healthy Looks Great on You, a lifestyle medicine podcast.

There's a simple way to tell if you are hydrated. Learn about the history of bottled water, as well as how hydration affects health. Because healthy looks great on you.

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