Dr. T's Blog

“Change One Thing” is a 12 step process over one year to help you achieve your health goals.  You simply commit to make one change in your lifestyle every month, so that by the end of the year, you will have completely transformed to a healthy lifestyle.  Why each month?  It takes about 21 days to establish a new habit.  So each month, you will firmly establish one change before starting another.  Are you willing to take the challenge?

February Challenge

Eat 7 to 9 servings of fruits and vegetables every day

Benefits of fruits and vegetables:

Full of fiber: Increased fiber content in your diet which will help keep you regular, and will stabilize your blood sugar.  Increased fiber intake also helps you lose weight. Fiber keeps our digestive systems healthy and prevents constipation, a problem for at least 40% of Americans.

Full of anti-oxidants: What are anti-oxidants?  Chemicals that get rid of damaging free radicals that cause cellular damage.   Examples of antioxidants are vitamin C and beta carotene which are found in a variety of fruits and vegetables.

Full of vitamins and minerals:  The American diet is deficient in numerous vitamins and minerals.  The average American consumes a diet containing low levels of calcium, potassium, fiber, magnesium, vitamins A, C and E to name a few.  We know that low calcium levels contribute to bone disease.  Potassium is important for regulating blood pressure.  Magnesium deficiency also is associated with insufficient bone mineral density, and also increased levels of inflammation which contributes to many diseases.

High water content: It is estimated that 75% of Americans are dehydrated – chronically!  Dehydration causes aches, pains and fatigue.  Not only do we drink too little water, but we also eat too much dry, dead food.  Fruits and vegetables have high water content.

Tips:

• Eat fruit with breakfast, like a serving of berries in your oatmeal
• Have a hearty salad with lunch
• Make a smoothie of blended up fruits and vegetables
• Eat a serving of raw fruit or vegetables as snacks between breakfast and lunch and dinner

    Continue your January habit of drinking at least 8 glasses of water every day!

“Change 1 Thing” Challenge

Have You Accepted the Challenge?

Take One Year to Develop a Lifetime of Optimal Health!

“Change One Thing” is a 12 step process over one year to help you achieve your health goals.  You simply commit to make one change in your lifestyle every month, so that by the end of the year, you will have completely transformed to a healthy lifestyle. 

Why each month?  It takes about 21 days to establish a new habit.  So each month, you will firmly establish one change before starting another.  Are you willing to take the challenge?

Your January Challenge (should you choose to accept it):

“I will drink my optimal amount of water every day”

What is my optimal amount of water?

• Adults need at least eight 8-ounce cups of water per day. But if you’re overweight, you should add about 8 ounces of water intake for every 25 pounds of excess weight.
• Children should drink about half their weight in ounces of water.  For example, a 40 pound child should drink about 20 ounces of water daily (about 2 and ½ cups)

What You Can Expect from This One Change:

• You will have a decrease in the symptoms of dehydration.  Dehydration leads to fatigue, headaches, back aches and joint aches.  As many as 75% of Americans are chronically dehydrated. 
• If you have problems with constipation, like 40% of Americans have, this one change will improve your regularity. 
• You will lose weight.  Why?  The average American drinks 10% of his or her daily caloric intake.  By replacing sweetened beverages with plain water, you will be on your way to losing unwanted pounds.