How to Stick to Your Diet!

IT CAN BE DONE – Let us help you!

The type of diet that you select actually has less to do with your actual weight loss than adhering to the plan you have chosen.  This is a “duh” statement.  Everyone knows this.  You don’t have to go to medical school to understand this.  However, it is so much easier said than done…right?  Well I have been there personally.  Those of you who know me personally and professionally know that I used to be significantly overweight.  I was once 230 pounds and XL shirt and wore a size 38 waist.  Now I am 175 pounds, M shirt and a size 30 waist.  This didn’t happen overnight.  It took determination and control…over my eating habits and the emotional issues that were linked with my food intake.

To help break free of this roller coaster of a viscous cycle AskDrSkip is offering some effective ways to overcome common diet pitfalls so you will meet and keep your goals and not only look great but be healthy.

Don’t forget…You are in control!! Take Charge!
While diet and exercise are paramount in the paradigm, it’s not just about the food specifically.  It’s also about feeling like you can control your cravings, body and subsequently your life.  Many of us (and I was one of those people) tend to use food as a reward and/or a way to feel better when we are dealing with a stressful situation or time in our lives.  One main problem is that we end up feeling worse later because then our clothes don’t fit – and we spiral down emotionally.  Then the cycle continues.  You are control of what you put in your mouth.  Take control. The best way to handle this issue is to keep a food diary.  This will help you not only see where you are getting those extra calories and what you can cut out – it will make you think twice before unconsciously popping food into your mouth without thinking.  Ask yourself, “do I really want/need this?”.   At AskDrSkip, our weight loss patients are required to maintain an up-to-date food diary and follow a strict caloric recommendation based on individualized parameters.  However, without this requirement being met the program and weight loss will be much less effective.  Habits and the emotional connection to food must be changed.

Create a support Network!
Surround yourself with people who are willing to help you meet your goals.  All of us have “bad influences” who tell us we look fine just the way we are because they love us.  There is no bending on this one…You must surround yourself with people who respect your goals.  They must support you and be willing to be your advocate.  It may be important that you see a life coach or the like.  My office addresses the physical, neurotransmitter and wellness aspects of weight loss.  We work very closely with a life coach that oversees the emotional aspect – which is a critical piece to losing weight, maintain it and regaining health.  There are also many wonderful support groups like Over Eaters Anonymous.  Having a friend or co-worker to get on-board the health train with you to lose weight is a fantastic idea.  For me personally, having someone there with me was paramount and one of the reasons that I was able to overcome some difficult hurdles in regards to weight loss.  You can keep each other accountable for your food choices and exercise schedule.

Set a goal and stick to it! NO EXCUSES!
Set your goal and keep it.  Excuses are a dime a dozen.  Create a plan and then a strategy to meet and reach your goals.  We at AskDrSkip  are here to oversee this aspect.  Let us take the guess work out of this aspect for you.  Be specific with your goals, we will come up with a time frame for your weight loss, your goal weight as well as what to eat, calorie intake, etc.  Please remember that you must be willing and ready to undertake the weight loss program. We can only do so much – you have to put forth the effort and commitment.  Without that, your weight loss goals are destined to fail.  The road at times can be difficult in regards to losing weight but the weight can be lost and it is very rewarding!  Hang in there – we are here for you!!  YOU CAN DO IT!!  We will help you reach your goals.

Don’t bite off more than you can chew…No pun intended!
Increasing you fruit and vegetable intake and cut out all junk food is a must in the overall grand scheme of losing weight and keeping it off.   That being said…Please don’t try to go cold turkey.  We will help you set smaller, obtainable goals.  This is one of the main reasons that we have you come in for a weekly visit (not just to weigh you, but also to help educate you on your healthy new lifestyle).  We have done you a great dis-service if after you have lost all of your weight and you have reached your goals and you go right back to your old habits.  Education is key with our program.  By the time you have reached your goals you will have the knowledge and tools to maintain your svelte new figure.  One of the things that we, at the clinic will assist you with are your food choices.  For example, depending on your specific needs, we require that you drastically reduce your intake of refined carbohydrates and processed foods and increase your vegetable intake.  Not only is this of benefit to your health it is also assisting in the weight loss and increasing your metabolism.  The addition of fruits and veggies to your diet can be done very easily with the addition of an amazing product called Nanogreens. It is available through AskDrSkip.com.  I have used and tried many green drinks over the years and I have personally taken out all of the guess work for you.  This is an amazing product and by far the best tasting green drink I have found.

Plan your meals ahead of time!
One of the biggest issues that we see is that when you get hungry you lose all self control and your food choices are unhealthy.  Plan ahead.  With a small amount a preparation you will be able to stay on the right part and continue/maintain your weight loss.  First and foremost – NEVER GO TO THE GROCERY STORE HUNGRY!  This is the biggest mistake…everything will look so good to you and you will be more inclined to purchase the “naughty” foods.  Please…I implore you…keep healthy options on hand, and be resolved to pass on dessert or alcohol (or in my case…cookies).  Staying on course now will help you look and feel better later… I assure you!   Good choices to have on hand are fresh fruits, veggies, dry roasted nuts – almonds, walnuts, etc., as well as, organic/preservative free beef/turkey jerky, protein bars and the like.  Please be cautious and read labels…you must steer clear of high carbs and sugar.  This can be done.  Be patient.  We are here if you have any questions and to help you stay the course.

Hold yourself accountable!
So you slipped up and ate half a box of cookies – who hasn’t?  I know I have.  I would be lying if I tried to tell you otherwise.  You-know-who would strike me down and those who know me would laugh themselves silly because they know what a cookie freak I am. So…now what??  When you slip up and it happens…confess it to someone!  This will help you to get it off your chest keeps you honest. Admit you made a mistake and move forward…do not let this defeat you.  Remember Rome wasn’t built in a day.  It took many years for you to get where you are and we are not in a race.  When you lose weight the healthy way you have more assurances your metabolism has been healed and you will keep the weight off.

Don’t feel bad!
Like I said above if you have fallen off the wagon, don’t expend energy feeling bad about it.  That will tend to keep you unmotivated and shift your attention from your goals.  The feelings of guilt can make you depressed, which can possibly make you turn to those comfort foods.  Instead, acknowledge you made a mistake, dust yourself off and get back on that proverbial horse.  This is about being empowered and shifting your perception about weight, life and situations.  Please try and see the positive lesson learned in every situation in your life.  If you look at it from that point of view – every situation – even those we typically view as negative are actually a blessing.

It’s not about dieting, but making lifestyle changes!
I hate the word diet.  I use it because it is more or less a catch phrase.  When I say diet, what I am actually referring to here is the manner in which we eat.  That is one of the issues that we work with in my office. By making better choices, you are going to lose weight and be healthier.  Being in the complementary and alternative medical field for so many years – I want both.  Keeping the goals you set for yourself is the cornerstone for achieving what you want in all aspects and areas your life.  By improving your health you be energized, your confidence increases exponentially and you will exude that to others. You will be able to pay it forward and, in my opinion, that is a very good thing to do for both yourself and humanity as a whole.  Health and self-confidence are worth more than all the cakes and pies in the world.

 Food, Inc. The Movie – A MUST SEE!!!

When you see this movie – not if, but when…you will really understand the tag from the Hungry for Change website when it says…”You’ll never look at dinner the same way again.”  Because you will NEVER, and I mean never. look at food the same way again.  Not fruit, not vegetables and especially not meat.

I have never been a proponent of pork – please watch this movie and you will see why.  The way these animals are treated is appaling and unacceptable.  The only way to make a difference in either the food industry or medical industry is for the public to stand up and SCREAM for change.  I do, of course, mean to scream in a peaceful way.

You need to clearly understand why it is important to consume meat that is from a cow that has been fed a NON-CORN diet.  Yes…a non-corn diet. This is totally opposite to what 99% of the coventional cows consume.  Cows by nature should be fed grass.  The difference in the quality of the meat from a health perspective is paramount.

Cows and chickens (conventional ones) are kept from sunlight, are cramped and overcrowed, and unfortunately end up wallowing in their own feces.  Often, several inches of it.  One of the statistics from the movie – noted that a diet of grass feed to corn feed cows for a period of 5 (five) days reduced the harmful e-coli bacteria by 80%.  This is substantial – especially due to the fact that the cows (as well as the chickens) are given a pleothera of antibiotics.

These antibititcs are passed into the finish product that we eat.  It is no wonder why antibiotic resistance is becoming a real problem.  We are consuming many antibiotics as many of us consume beef and poultry from these sources.  While there are what appears to be a large variety and selection in the grocery store – it is noteworthy that there is actually a handful of companies that actually own all the different brands – basically the same thing in a different package with a different name.

Another important factor to consider is th fact that 70% of the food in your local grocery store contains food that is genetically engineered (GMO).  While the basic tenets behind why food is modified genetically, the health implications from these changes that man has made are truly unnatural to what mother nature intended.  I am a pretty smart guy, but I would not pretend to think that I could conceivably do something better than what nature has been doing for millions of years just fine on its own.   It is important to note here as well that we should be eating fruits and vegetables that are ”in-season”.  This has become very difficult as we can find pretty much all fruits and all vegetables any time of year.  Again – mother nature intended us to eat seasonally – which is why under normal circumstance food is grown seasonally.

The main ingredient in these GMO foods is corn.  I am constantly  teaching people to remove corn from their diets. Corn is one of the most highly sensitive foods to many if not most people. causing implications to their health on some level.  It is very hard to remove corn from the diet as it is in just about everything that is packaged and processed – even if it doesn’t actually state “corn” on the label.

Other things to minimize, if not remove completely from the diet are dairy and milk products, wheat, gluten and soybeans, just to name a couple of the biggies.  If you are not going to remove them entirely please at the very least rotate them in and out of the diet and do not consume any more than every third to fourth day.  Everyday that we continue to consume foods that we are sensitive to – it is very much like we a putting a low dose poison in our system…over a short term our delicate system can handle it.  After many years of it wearing us down chronic degenerative diseases begin to show up.

Please eat a diet higher in protein.  Minimize, if not eliminate, refined (complex) carbs from the diet.  Eat plenty of fresh fruits and vegetables along with servings of clean, organic, free range, growth hormone-free, antibiotic-free meat, poultry and eggs.

Directly from the Hungry for Change website, the get involved section…these are some simple things that you can do to “get involved” and help to make some simple changes in the food system…

Learn more about these issues and how you can take action on Takepart.com

1. Stop drinking sodas and other sweetened beverages.
2. You can lose 25 lbs in a year by replacing one 20 oz soda a day with a no calorie beverage (preferably water).  Eat at home instead of eating out.
3. Children consume almost twice (1.8 times) as many calories when eating food prepared outside the home. Support the passage of laws requiring chain restaurants to post calorie information on menus and menu boards.
4. Half of the leading chain restaurants provide no nutritional information to their customers. Tell schools to stop selling sodas, junk food, and sports drinks.
5. Over the last two decades, rates of obesity have tripled in children and adolescents aged 6 to 19 years. Meatless Mondays—Go without meat one day a week.
6. An estimated 70% of all antibiotics used in the United States are given to farm animals.  Buy organic or sustainable food with little or no pesticides.
7. According to the EPA, over 1 billion pounds of pesticides are used each year in the U.S.Protect family farms; visit your local farmer’s market.
8. Farmer’s markets allow farmers to keep 80 to 90 cents of each dollar spent by the consumer.  Make a point to know where your food comes from—READ LABELS.
9. The average meal travels 1500 miles from the farm to your dinner plate. Tell Congress that food safety is important to you.
10. Each year, contaminated food causes millions of illnesses and thousands of deaths in the U.S.  Demand job protections for farm workers and food processors, ensuring fair wages and other protections.
11. Poverty among farm workers is more than twice that of all wage and salary employees.

Remember the old adage from our Grandparents and Great Grandparents…You are what you eat.  That was so true then and probably more so now.  If you eat unhealthy, you are going to be unhealthy.  The idea that food is medicine is actually a power notion.  When you consume healthy foods…you will be healthly.  Please see this movie and make changes in the world, the country, your state and town both for your health and for the environment.

[singlepic=14,320,240,,left]This wonderful supplement goes way beyond any other B12 products that I have seen, used or recommended for my patients. It’s unique sublingual formula provides 2000mcg Vitamin B12 (methylcobalamin), 30mg NSE Methylators, 200mcg Folic Acid, 25mcg Biotin, 4mg Vitamin B-6, as several other co-factors.  Research supports the fact that sublingual administration of B-12 provides almost identical benefits as injections of Vitamin B-12.

When taken in combination with our Lypospheric Vitamin C, dramatic lowering of homocysteine levels and benefits in prevention of Alzheimer’s, aging, cancer and arteriosclerosis have been seen. Do some additional research about what major organizations like the National Institutes of Health (NIH) are saying about high levels of homocysteine.  Beyond B-12 brings the most beneficial B Vitamins, along with Folic acid and B-6 into the body in a proven absorbable method.  This is so important because if you are not absorbing it you are wasting your money and offering no health benefits to your system.

Folic acid deficiency is an problem of epidemic proportions. Folic acid deficient people are extremely susceptible to viral, fungal and bacterial infections. Drinking alcohol will destroy folic acid stores within your body making you deficient. This process can happen very quickly. Folic acid has been shown to slow the onset of Alzheimer’s and minimize the severity of symptoms. There are studies that show that a large portion of all pregnant women are at a severe risk of folic acid deficiency, which can lead to cleft palate, brain damage and developmental and learning disabilities in the child.  Folic acid has also been shown to help combat a circulation problem.  This is such a common problem in the aging population.  It offers an effective method to dialate the small vessels.  Folic Acid along with B12 and the supplment WOBENZYM offers effective cardiovascular support unlike the use of aspirin which may give you a false sense of security when you are trying to prevent heart attacks and strokes. 

B-6 is vital to assist with the body’s ability to utilize protein, which is essential for the replacement of the hundreds of billions cells that we wear out daily.  B-6 deficiency is associated with loss of hair, water retention, numbness and cramps in the arms and legs, visual disturbances and increased urination.  B-6 has such wonderful results for women that it has been called the “woman’s vitamin” because it is so vital to their physical and mental well-being.

There is also some evidence that Methylcobalamin can be associated with restoring male sexual potency by improving testicular function.  This is a whole additional topic all by itself.  There are several other products that work so well on this front such as Testropinol, Beyond Testosterone, Beyond Growth Hormone, etc. If this is an issue please contact me so that we can review any labs you may have a formulate a protocol specifically for you.

Do you need a boost?  Are you low on energy??  There are so many different energy produts out there…what do you choose??   While there are several other products that I recommend to boost your energy (such as NADH) this product from Guayaki Yerba Mate is incredible…and it’s ORGANIC! They even bottled it in dark glass so there is no leaching of those toxic chemicals from plastic bottles.

This is a great pick-me-up energy booster.  The organic energy shot is all natural, vegetarian and even kosher. There are no GMO’s, high fructose corn syrup, preservatives, artificial flavors or colors, which for those of you who know me, is a great benefit to your health.  There are so many negative impacts to your health from consuming those harmful ingredients.  This product gives you all the great benefits of the boost in energy without all the junkie ingredients.

This product works quickly – you can take it and you will feel the positive energy effects within 15 minutes.  There are minimal calories in this product, so for those folks that are trying to lose or maintain there weight, is a phenemonal asset.  It is very convenient and portable.  You will not feel jittery or experince any crashing side effects.

Please rember that there are many underlying reasons as to why you may feel a dip in your energy.  It can range from hormonal imbalance, adrenal fatigue, to hypothyrodism.  This is really just a band-aid – one for sure that I would advocate over coffee.  It is much healither with less processing of chemicals and minimal negative side effects.

If you are experiencing fatigue or lassitude, please schedule a consultation with me and we can hash out your issues and get you on the road to health and wellness.  This is a great little product with many amazing health benefits.  We have tried many of these over the years and it is my recommendation that you steer away from the other brands and stick with Guayaki’s Organic Energy Shot. Please be cautious as this does contain 140mg of caffine per shot.  This is half the amount that is allowed in the daily intake of the Surefire Clinic Weight Loss Protocol.

The organic blends of the superfood extracts will give you the energy you need to forge ahead and keep you going.

How to Stick to Your Diet!

IT CAN BE DONE – Let us help you!

By:  Dr. Skip Hart

 The type of diet that you select actually has less to do with your actual weight loss than adhering to the plan you have chosen.  It is so much easier said than done…right?  I have been there personally. Those of you who know me personally and professionally know that I used to be significantly overweight. I was once 230 pounds and XL shirt and wore a size 38 waist. Now I am 175 pounds, M shirt and a size 30 waist. This didn’t happen overnight. It took determination and control over my eating habits and the emotional issues that were linked with my food intake.

To help break free of this roller coaster of a viscous cycle, Surefire Clinic is offering some effective ways to overcome common diet pitfalls.  You will meet and keep your goals.  You will not only look great, but be healthy too!

DON’T FORGET…YOU ARE IN CONTROL!! TAKE CHARGE!
While diet and exercise are paramount in the paradigm, it’s not just about the food specifically. It’s also about feeling like you can control your cravings, body, and subsequently your life. Many of us (and I was one of those people) tend to use food as a reward and/or a way to feel better when we are dealing with a stressful situation. One main problem is that we end up feeling worse later because our clothes don’t fit.  We spiral down emotionally and the cycle continues. You are in control of what you put in your mouth. Take control. The best way to handle this issue is to keep a food diary. This will help you not only see where you are getting those extra calories and what you can cut out – it will make you think twice before unconsciously popping food into your mouth without thinking…”do I really want/need this”.  At Surefire Clinic our weight loss patients are required to maintain and up-to-date food diary. However, without this requirement being met the program and weight loss will be much less effective. Habits and the emotional connection to food require change.

CREATE A SUPPORT NETWORK!
Surround yourself with people who are willing to help you meet your goals. All of us have “bad influences” who tell us we look fine just the way we are because they love us. You must surround yourself with people who respect your goals. They must support you and be willing to be your advocate. It may be important that you seek a life coach. Surefire Clinic addresses the physical, neurotransmitter and wellness aspects of weight loss. We work very closely with a life coach that oversees the emotional aspect – which is a critical piece to losing weight, maintaining it, and regaining health. There are also many wonderful support groups like Overeaters Anonymous. Having a friend or co-worker to get on-board the health train with you to lose weight is a fantastic idea. For me personally, having someone there with me was paramount and one of the reasons that I was able to overcome some difficult hurdles. You can keep each other accountable for your food choices and exercise schedule.

SET A GOAL AND STICK TO IT!  NO EXCUSES!
Set your goal and keep it. Excuses are a dime a dozen. Create a plan and then a strategy to meet and reach your goals. We at Surefire Clinic are here to oversee this aspect. Let us take the guess work out of this aspect for you. Be specific with your goals, we will come up with a time frame for your weight loss, your goal weight as well as what to eat, calorie intake, etc. Please remember that you must be willing and ready to undertake the weight loss program. We can only do so much – you have to put forth the effort and commitment. Without that your weight loss goals are destined to fail. The road at times can be difficult, but the weight can be lost and it is very rewarding! Hang in there – we are here for you!! YOU CAN DO IT!! We will help you reach your goals.

DON’T BITE OFF MORE THAN YOU CAN CHEW…NO PUN INTENDED!
Increasing your fruit and vegetable intake and cutting out all junk food is a must in the overall grand scheme of losing weight and keeping it off.  That being said…Please don’t try to go cold turkey. We will help you set smaller, obtainable goals. This is one of the main reasons that we have you come in for a weekly visit (not just to weigh you, but also to help educate you on your healthy new lifestyle). We have done you a great dis-service if after you have lost all of your weight and you have reached you goals and you go right back to your old habits. Education is key with our program. By the time you have reached your goals you will have the knowledge and tools to maintain your svelte new figure. One of the things that we, at the clinic will assist you with are your food choices. For example, depending on your specific needs, we require that you drastically reduce your intake of refined carbohydrates and processed foods and increase your vegetable intake. Not only is this of benefit to your health it is also assisting in the weight loss and increasing your metabolism. The addition of fruits and veggies to your diet can be done very easily with the addition of an amazing product called Nanogreens. It is available through our clinic as well as AskDrSkip.com. I have used and tried many green drinks over the years and I have personally taken out all of the guess work for you. This is an amazing product and by far the best tasting green drink I have found.

PLAN YOU MEALS IN ADVANCE!
One of the biggest issues that we see is that when you get hungry you lose all self control and your food choices are generally bad ones. Plan ahead. With a small amount of preparation you will be able to continue/maintain your weight loss. First and foremost – NEVER GO TO THE GROCERY STORE HUNGRY! This is the biggest mistake…everything will look so good to you and you will be more inclined to purchase the naughty foods. Please keep healthy options available and resolve to pass on dessert or alcohol (or in my case…cookies).  I assure you that by staying on course now, you look and feel better later.  Good choices to have on hand are fresh fruits, veggies, dry roasted nuts – almonds, walnuts, etc. As well as organic/preservative free beef/turkey jerky, protein bars and the like. Please be cautious and read labels…it’s necessary to steer clear of high carbs and sugar. This can be done. Be patient. We are here if you have any questions and to help you.

HOLD YOURSELF ACCOUNTABLE!
So you slipped up and ate half a box of cookies – who hasn’t? I know I have. I would be lying if I tried to tell you otherwise. You-know-who would strike me down and those who know me would laugh themselves silly because they know what a cookie freak I am. So…now what?? When you slip up, and it happens, you must confess it to someone! This will help you to get it off your chest keeps you honest. Admit you made a mistake and move forward.  Do not let this defeat you. Remember Rome wasn’t built in a day. It took many years for you to get where you are and we are not in a race. When you lose weight the healthy way you have more assurances that your metabolism has been healed and you will keep the weight off

DON’T FEEL BAD!
Like I said above if you have fallen off the wagon, don’t expend energy feeling bad about it. That will tend to just keep you unmotivated and shift your attention from your goals. The feelings of guilt can make you depressed, which can possibly make you turn to those comfort foods. Instead, acknowledge you made a mistake, dust yourself off and get back on that proverbial horse. This is about being empowered and shifting your perception about weight, life and situation.  Please try and see the positive lesson learned in every situation in your life. If you look at it from that point of view – every situation – even those we typically view as negative are actually a blessing.

IT’S NOT ABOUT DIETING, BUT MAKING LIFESTYLE CHANGES!
I hate the word diet. I use it because it is more or less a catch phrase. When I say diet, what I am actually referring to here is the manner in which we eat. That is one of the issues that we work with here at Surefire. By making better choices overall you are going to lose weight and be healthier. Being in the complementary and alternative medical field for so many years – I want both. Keeping the goals you set for yourself is the cornerstone for achieving what you want in all aspects and areas of your life. By improving your health, you will be energized, your confidence increases exponentially, and you will exude that to others. You will be able to pay it forward which is a very good thing to do for both yourself, and humanity as a whole. Health, self-confidence and assuredness are worth more than all the cakes and pies in the world.