Much has been written about the negative effects of artificial sweeteners, but no study has proven any harmful effects from any of the available sugar substitutes. This is not proof of safety, but no indication of danger exists. Try to use the liquid version as much as possible because it contains no “fillers.”
You should engage in physical activity that motivates you, that you can afford, and that is unlikely to injure you. For most people, this is simply walking. Muscle building exercises using low to moderate weight are also very beneficial. Seek the help of a trainer if you don’t know where to start. You should have at least 150 minutes of walking or similar low impact aerobic activity each week. Muscle building exercises should be done a minimum of 2 days each week.
Consuming dairy products is not essential to good health. A caveat: eggs aren’t considered “dairy” and are really healthy for you! If you choose to ingest dairy, look for organic, grass-fed, dairy products with no added hormones. One beneficial source of protein is greek yogurt, but beware of hidden sugars and look for a 2-3:1 protein to carb ratio.
Everyone benefits from taking the following: probiotics, omega 3 capsules, vitamin D, fiber, a high quality multivitamin, calcium-magnesium, and apple cider vinegar. Fermented foods with live cultures are a better source of probiotics, wild caught salmon, walnuts and chia seeds are a better source of omega-3, non-burning sun exposure and supplements are best for vitamin D; a wide range of vegetables and berries is best for fiber, vitamins and minerals; nuts are an excellent source of magnesium and you can make foods, drinks and dressings with apple cider vinegar.
Whole foods are foods that are in their original state found in nature. Whole grain is the kernel of grain, not grain simply labeled “whole”. An avocado is a whole food; guacamole you purchased from the store is not (although guacamole prepared from scratch in your kitchen can be). Chicken-on-the-bone is whole; chicken lunchmeat is not. An egg is whole; egg whites poured from a carton are not.
Processed granulated sugar (and the 50+ other names and forms it comes in) is the single most unhealthy ingredient you can consume. Humans have no physiologic need for it, and our liver is unable to convert the fructose component into energy. Instead, it gets transformed into fat in your blood and liver and around your organs and heart.
Eat a rainbow of colors from the vegetable group; beans or legumes; eggs; wild fish, shellfish, and game; grass-fed meats; nuts; berries, apples, and pitted fruits; true whole grains, such as steel cut oats, quinoa, wild rice, and whole small potatoes. Dairy is a very complicated category, and is a separate question.
Avoid foods with added sugar, processed foods, fast foods, foods that rely on advertising (if it’s beneficial and wholesome, it doesn’t need an ad!), and meals that are greater than 40% carbohydrate based.
Processed food is any food that has been changed significantly from its original form in a kitchen other than yours. Cooking is considered “processing” and can unlock many beneficial nutrients in food as well as making it easier to digest. However, the preservatives needed to get the food from the farm to the market to your kitchen can add toxic and non-nutritional ingredients. And, altering the original state of the food can cause the nutrients you desire to release with cooking to become lost, resulting in food with much poorer nutrition. Start fresh and prepare it yourself!
All people experience stress; stress is a universal experience. When stress becomes burdensome and overwhelmingly negative, it becomes detrimental to our health and wellbeing. When our brain experiences too much negative stress, it sends stress hormone signals into our body to prepare us physically to handle the stress. Occasional significant stress is no big deal; we are well equipped to handle it. But repeated daily stress causes many unwanted and unhealthy changes. Anxiety, fatigue, insomnia, poor concentration, weight gain, hypertension, autoimmune dysfunction and chronic inflammation can be results of chronic stress.
Mon - Thurs 8:30am - 5:00pm
Closed for lunch 12:30-1:30
Wednesday closed all day but can schedule Telemed online apts 9am - 12:00 noon and 1:30pm - 4:00pm
Fridays 8:30-12:00 noon
Tim Martin M.D.
2110 N. Willis Street, Suite B
Abilene, TX 79603