Who Will Take Care of You When You're Old? You Will,... by Mastering the 6 Pillars of Health Now!

 The 6 pillars of Health are: Sleep, Diet, Social Connection, Exercise, Stress Management and Avoiding Toxic Substances. Click on the link below for my latest podcast on Spotify and Youtube where we cut through all the Yada, Yada and cut to the chase on health extension.

https://open.spotify.com/episode/7eocMIZbrkj6B727vrlQV0?si=XGUQgvSuSs2jzNXBdwSf8Q

https://youtu.be/YYy6PMWMFi4

What is Zone 2 exercise, and why is it crucial for your health? What are the powerhouse moves that truly help with weight loss? Why is the Standard American Diet so "SAD"? How do you cut through the noise and discover the best way to eat? Dr. Sara Bajuyo joins us for a transformative discussion about the 6 pillars of health. We cover the common dietary mistakes people make, how much protein and fiber you really need, and practical tips for thriving rather than just surviving. Learn how investing in your health now can save you money and add years to your life. Discover how to be the one who takes care of you when you're old—because no one knows what you need, want and like, better than you!

The symptoms of Hormone Imbalance, Perimenopause and Menopause

 In this video I talk about the symptoms of hormone imbalance and two unfortunate young ladies who are suffering from it. As with most women they had no idea what was going to hit them when their ovaries started to pack up. The purpose of this video is to begin to discuss the taboo and fear of hormone replacement therapy. The discussion of natural hormone replacement is covered in another video. For now let's talk about the 'why' you need them as opposed to the why not and the 'how'. Don't talk yourself out of something you know nothing about, open your mind and educate yourself starting with this video and my books (also available in Spanish)

https://youtu.be/FhmLqInnt7o

How to maintain weight loss and not ruin a perfect salad!

I'm sure you have heard about empty calories, the ones that don't give you any energy but put weight on you. These are the calories that instead of being burned they settle on your hips and abdomen.
Calories that don't even give you the joy of savoring their sweetness, they just sneak in and take up residence.

The more days a week you eat salad even if you still eat all the same things after it: the more weight you will lose or not gain. That is if you don't put empty calories in your salad.  For example: If you drown your salad in 3 tablespoons of thousand island dressing that is 540 calories. One third the number of calories you are shooting for if you are actually trying to lose weight.
 Everyone seems to think olive oil is super healthy but 3 tablespoons of that is 360 calories too!
Raw vegetables provide fibre which decreases the absorption of carbs.

 If you want to add a few raisins to your salad go ahead they are a good source of fiber and sweetness. But do not add craisins. Cranberries are NEVER sweet so craisins are artificially sweetened with external sugar.

Fruit is good for breakfast because it is a natural source of sugar but beware of the 'added sugar' with processed foods and condiments.

Read the labels! You will be amazed at how much hidden sugar there is in your food. The average American eats upwards of 20 teaspoons of sugar a day.
Men shouldn't eat more than 9 teaspoons according to the experts and women shouldn't eat more than 6 teaspoons.

One of the leading sources of sugar in the American diet is sugary drinks even supposed fruit juices like orange juice 'from concentrate". Eat your fruit, don't drink it.

Some of the biggest scams are the 'healthy' foods like yoghurt and convenience bars. So-called whole wheat bread sometimes has sugar as the second ingredient after flour. If your yoghurt is sweet it has added sugar!

When you are reading the labels remember : high fructose corn syrup, sucrose, glucose, maltose, dextrose, rice syrup and honey are all names for sugar and they will all put weight on you.

Sometimes the label divides up the natural sugar and the 'added' sugar so it looks less.

Some supplements will help you with digestion and therefore with weight loss like:
Probiotics, Enzymes and Green tea extract.

Chromium will help your body handle blood sugar better and of course don't forget to move!
Have you heard: sitting is the new smoking?

Food Attack! How to keep the weight off for good

Did you know that eating animal protein is as harmful to your health as carbohydrates (sugar, potatoes, bread)?
Did your parents tell you that dairy products and cheese are 'good for you'? They are not!
Did you know that you increase your risk of cancer by eating animal protein whether it is red meat, white meat, chicken or fish?
Do you know that adding raw fruit (not blended) and nuts to what you are already eating, you can lose weight and reduce your cholesterol?
Have you bought into the myth that Olive oil is healthy oil, meanwhile it is making you sick and helping to hold onto weight?
These facts and  many others can be found in an amazing book by Dr. Joel Fuhrman called "Eat to Live". I strongly suggest you read it as soon as possible.

In the meantime, weight loss is on everyone's New Year's resolution list so here are some tips to help you lose weight and keep it off:

Throw away butter and margarine (solid oils), only eat the amount of these that you are comfortable depositing in your arteries because that is where it is going as soon as it leaves your mouth. The more solid it is at room temperature the more it will deposit in your arteries.

Do not buy things you know you don't want to eat. If it isn't in the house you probably won't eat it.

Limit animal protein to no more than 3 days a week, this includes chicken, fish and pork.

Start every evening meal with a massive salad and then eat whatever you want afterwards until you feel full.

Eat a handful of nuts and beans daily.

Do not snack.

Eat 3 to 4 fruits a day as raw fruit. Do not drink your fruit!

 Do at least 5 to 10 minutes of exercise  of some sort every 2 hours.

Try this for 6 weeks and see what happens to your weight and cholesterol.

If you need to do the weight reduction program for 6 weeks to lose 20 to 40 pounds as a jump start please call the office. There is a 5% discount until February.

Roses don't put weight on you :)

Happy Valentines! Its so hard that Valentine's day comes right after all those New Year's resolutions to lose weight :(
The good news is that receiving roses doesn't put weight on you so the whole day doesn't have to be a bust.
Still, its nice to be able to navigate the other traditions of the day without gaining 5 pounds.

When did 'love' get so caught up in 'sweets'? So long as it is heart shaped you can feel loved and cared for by consuming it. ....But then there's tomorrow.

A lot of people ask me how I maintain my weight and I tell them honestly, my first rule of thumb is not to gain weight in the first place. That sounds a little trite but it is so much harder to lose weight than to gain it. Therefore, we have to take that into consideration in the first place.

I may not do all the things I preach but once I see the scale go up by 5 pounds I don't make any excuses, I adjust my activities to make sure it comes off and I can return to baseline.

I think it is easy to allow your weight to keep creeping up with a variety of excuses "it's the holidays", "It's cold outside", "when I retire/start my new job/join the gym, I will start working on my weight " and then you look around and your weight has crept up 15 pounds.

Sometimes when your weight reaches a certain level you get discouraged and think "what's the point I'm always going to be overweight!" Now, you have an excuse for not even trying. But remember rule number one is NOT to put the weight on in the first place.

 A patient of mine the other day who was 199 pounds said she just didn't know what to do, so she would just do nothing. I told her that if she continued to gain when she hit 220, all of a sudden 199 would look mighty good to her!

Whatever your weight is, it is worth starting where you are.  Even if you don't lose weight but have not gained you are still ahead of where you would have been if you didn't try. So its always worth it to make the effort even when it doesn't seem like it.
Keep rule number one rolling around in your head as you take a pinch of those Valentine candies or better yet just smell the roses!
have a happy and healthy Valentines Day!

37 pound weight loss in 6 weeks. How can you beat the HCG diet?!

Here is a new testimonial I received this month. It is always gratifying when my patients take the time to say thank you but most importantly allow me to share their stories to help others. This patient lost nearly 40 pounds in 6 weeks! The HCG diet really is unbeatable. I love it because my patients get real results and keep the weight off.


"June 14, 2018

 Dear Dr. Tuakli,
I first want to thank you and your staff (Ester and Cindy) for all the encouragement and support that you provided throughout my journey on HCG. It was great to come in every week and be greeted with a cheerleading squad, even on those weeks when I did not lose as much as I would have liked.

March 6, 2018 was the beginning of a transformational change. I was 200lbs, not feeling great physically or emotionally and had just gotten to a place where I just needed something to provide a spark, a jump start.
HCG provided that spark and jumpstart that I needed.
I would definitely refer and recommend others to try it. However, it’s important that they be in a place of readiness.

I have done many diets over the years, but it wasn’t until this moment that all things clicked. As of the date of this letter I have lost 37 lbs and I feel amazing. It is a lifestyle change, it’s not an overnight fad, and you must do the work.
I would not change anything, and would do it again. Thank you for everything.

Sincerely N.R"

Which diet is the best?

Question: Which diet is the best?
Answer:  The one that works!

There is always a brand new diet. Last night I heard  one on the news, they were talking about the diet which requires a period of fasting daily. Basically you do not eat after 2 pm every day. This gives you an extended fast from 2 pm until the next morning. The lady that was on the news said she had lost 50 pounds and the fat had just 'melted away'.

Every time you hear  about a new diet it sounds pretty convincing because there is always someone who has lost weight on it, whether it be the Atkins or cabbage soup or whatever diet. There are also people who say you must eat breakfast or you won't lose weight, how does that correlate with another diet encouraging you to have long periods of fasting? Can you not make your fast period that where you skip breakfast and don't eat until 2 in the afternoon?

Obviously, there's nothing that works for everyone, however I have NEVER seen anyone who hasn't lost weight on the HCG diet. The big question really is whether they have the discipline to keep it off.

The HCG diet has a longer-term, higher success rate than any other diet I've seen INCLUDING stomach stapling. It is always disappointing to go through surgery and have your internal anatomy permanently changed to find yourself back at your former weight 3 to 4 years later. This is why I caution people before they go for surgery: It is not a magic bullet.

Having said all that we know the benefits of weight loss:

Improvement of energy level

Improved sleep

Increased longevity

Less likelihood of developing diabetes and cancer

Improved self esteem

Improved lung capacity and endurance

Improvement in overall mood

Less cellulite

Less debility from arthritis

Better physique and cosmetic changes

It's a New Year, let's get it done! Whatever works for you is what you should do. I am here if you need my help.

Feel free to share this post with friends.

Dr. Tuakli

#getitoff

Quick notes: How to lose weight over the holidays

I said in a prior blog: the best way to lose weight is not to gain it in the first place. So here are some tips to help you maintain and hopefully lose weight during the holidays.

Chromium: double the amount you take and take it before the two heaviest meals of the day.

Chia seeds: these provide fiber and a feeling of fullness to prevent you from eating too much.

CoQ10: A great anti-oxidant that is very important in aging. It helps generate natural energy so you can keep moving.

Acidophilus probiotics: To keep your gut working well.

Apple Cider Vinegar: some find it curbs their appetite.

Drink 1 to 2 glasses of water before you sit down to that big meal, warm water is better than cold.

Get enough sleep

Figure out what exercise you can comfortably do daily over the holidays, even if it is just a walk around the block. Knock it out early in the day.

Last but not least, 'purge the pantry' after the big dinner and gift-giving there will be a lot of weight generating food and treats in your house (aka 'left-overs'). Get rid of them quickly and efficiently before they become a temptation  and you feel you need to 'finish' them off for days and weeks to come.

Best wishes for the season, have a healthy and happy new year!

Dr. Tuakli