STRONGLife Weight Loss

21/10/2022

If you want to keep your heart healthy, add a good night’s rest to your to-do list, a new study says.

29/09/2022

Executive function involves skills like being able to plan ahead, following multiple-step commands, and remaining task focused even when in a distracting environment. Clearly, executive function is a fundamental part of overall cognitive function.

This study makes clear the association of muscle mass with brain health and builds upon previous research looking at the overall brain benefits of exercise. Yes, this is a correlative finding, but my interpretation is that we should be encouraged to focus not just on aerobics, but resistance exercise like weight lifting as we endeavor to maintain a healthy brain.

Explore the study further here: https://bit.ly/DrP-WeightTraining

25/08/2022

Our bodies make chemicals called opioids that enhance mood and dampen inflammation — regular opioid production is vital to managing autoimmunity.

Exercise is one way to activate an opioid release through an endorphin release. Other examples include socializing with people you enjoy, engaging in a hobby or pastime you like, having a sense of purpose in life, feelings of gratitude, practicing a positive outlook, a meaningful spiritual or philosophical belief system, and so on. These are all qualities that help manage your autoimmunity.

In my practice patients who have a family support system, a sense of purpose, healthy relationships, and activities they enjoy have much better outcomes than those who are in toxic situations, feels mired in hopelessness and lack of meaning, or have no support system.

Some patients have to make big life changes to get out of an unhealthy situation. Others start small by regularly practicing small positive habits or reintroducing things that feel fun and playful.

Be careful in online support groups. Some are very uplifting and offer mutual support, which is important so don't feel alone with your condition. Others are places of constant venting and negativity.

You must pay attention to everything you expose yourself to and whether it stresses you out, which triggers inflammation — or promotes positivity, which dampens inflammation. Some of my patients have decided it’s simply not healthy for them to watch the news — or movies or TV shows that are violent and dark.

***Check out my free webinar in which I address what makes patients with autoimmunity successful.

When you opt-in to the webinar, you’ll also receive my free 17-page guide, 10 Reasons Autoimmune Patients Don’t Get Better.***
Link in bio.

https://lp.drknews.com/autoimmunity-free-webinar-request/

29/07/2022

It's never too late to increase your activity.

Meeting minimum guidelines could prevent nearly one in two deaths linked to physical inactivity Keeping physically active or becoming more active during middle and older age is associated with a lower risk of death, regardless of past activity levels or existing health conditions, suggests a large U...

25/07/2022

Strategies for increasing glutathione include:

Consume sulfur-rich foods like cruciferous vegetables
Ensure you get adequate and quality sleep
Supplements including: alpha-lipoic acid, vitamin C, and NAC
Use turmeric in your cooking or take it as a supplement

The latest research reveals that there are microbes that actually live within cancerous tumors, challenging accepted dogma.

16/07/2022

You probably know that vitamin D is critical for bone health and immunity. But did you know that it’s also essential for brain health and cognitive function?

A recent study found that low vitamin D levels are associated with decreased brain volume and an increased risk of dementia.

The researchers speculated that close to 20% of dementia cases could be avoided entirely simply by correcting vitamin D deficiency!

ABSTRACTBackground. Higher vitamin D status has been suggested to have beneficial effects on the brain.Objectives. To investigate the association between 25-hyd

11/07/2022

You likely need to be eating more Protein.

A new study showed that higher protein intake while dieting led to a healthier diet pattern.

I’ve always recommended higher protein intakes, both in general and for people who are trying to lose weight. Why? Because protein is the most satiating macronutrient—it helps us feel full. It also has a stabilizing effect on blood sugar and, according to this study, promotes better food choices overall.

So how much protein is best?

I recommend at least 20% of calories for most people, which comes out to 125 g per day on a 2,500-calorie diet. That’s more than people tend to eat, in my experience as a clinician. Food for thought!

Objective Higher protein intake during weight loss is associated with better health outcomes, but whether this is because of improved diet quality is not known. The purpose of this study was to exam...

29/05/2022

Even with a perfect diet, the combination of many things –including our depleted soils, the storage and transportation of our food, genetic alterations of traditional heirloom species, and the increased stress and nutritional demands resulting from a toxic environment – make it impossible for us to get the vitamins and minerals we need solely from the foods we eat.

Simply put, the evidence shows we cannot get away from the need for nutritional supplements.

Doctors used to think you got all your vitamins and minerals from food. Any extra nutrients were excreted, or worse, became toxic. But the tide is shifting.

Doctors now prescribe over one billion dollars in fish oil supplements. Most cardiologists recommend folate, fish oil, and coenzyme Q10. Gastroenterologists recommend probiotics. Obstetricians have always recommended prenatal vitamins.

Emerging scientific evidence shows the importance of nutrients as essential helpers in our biochemistry and metabolism. They are the oil that greases the wheels of our metabolism. And large-scale deficiencies of nutrients in our population – including omega-3 fats, vitamin D, folate, zinc, magnesium, and iron – have been well documented in extensive government-sponsored research.

Be sure to pick quality supplements. Think of them as part of your diet. You want the best-quality food and the best-quality supplements you can buy.

Guidance from a trained dietitian, nutritionist, or nutritionally oriented physician or health care practitioner can be helpful in selecting the products that are right for you.

09/05/2022

STRONGLIFE Recipe of the Week - Chicken Piccata

We love this recipe because the chicken breasts, which can often be dry and tasteless, come out so moist and tender. What’s our secret? Seasoning the chicken with salt and pepper 1 hour before cooking ensures that they stay juicy. First the salt draws some moisture from the meat, but then the meat re-absorbs the salty liquid, leading to perfectly seasoned cutlets. And that bright lemony butter sauce? There is enough to serve with the chicken.

Ingredients
• 2 large boneless skinless chicken breasts (about 8 ounces each)
• Kosher salt and freshly ground black pepper
• 1 large lemon
• 1 tablespoon avocado oil
• 6 tablespoons unsalted butter
• 5 large cloves garlic, thinly sliced
• 1/2 cup dry white wine
• 1/2 cup chicken stock
• 1/4 cup brined capers, drained
• 1/4 cup flat-leaf parsley leaves, roughly chopped

Directions
1. Set a wire rack inside a rimmed baking sheet. Cut two 12-inch sheets of plastic wrap.

2. Cut the chicken breasts in half lengthwise, making 4 roughly equal pieces; they should look like large chicken tenders. Place one sheet of plastic on a clean cutting board. Put a chicken piece in the center of the plastic and top with the other sheet of plastic. Pound the chicken with the flat side of a meat mallet, starting in the center and working your way to the edges, until the chicken is 1/4-inch thick and 6 to 8 inches long. Transfer to the wire rack. Repeat with the remaining chicken, one piece at a time. Liberally sprinkle with salt and pepper. Refrigerate the chicken cutlets uncovered for 1 hour.

3. Remove the zest from half of the lemon in wide strips with a vegetable peeler, leaving the bitter white pith behind. Halve and juice the whole lemon.

4. Heat the avocado oil in a large nonstick skillet over medium-high heat until very hot, about 1 minute. Add 1 tablespoon of the butter and melt. Working in 2 batches, cook the cutlets, adding another tablespoon of butter to the skillet between batches, until golden brown, about 2 minutes per side (it's ok if the chicken is not completely cooked through, it will finish cooking in the sauce). Transfer the cutlets to a plate.

5. Reduce the heat to medium. Add the garlic and 1 tablespoon of the butter to the skillet and cook until the garlic is tender and fragrant, about 1 minute. Add the wine and cook until almost completely evaporated, about 4 minutes. Add the capers, lemon zest, 2 tablespoons of the lemon juice, 1/4 cup chicken stock and the cutlets with any accumulated juices and bring to a boil. Add the remaining 3 tablespoons butter. Turn the chicken to coat in the sauce and cook until the butter melts and the sauce thickens slightly. Garnish with chopped parsley.

28/04/2022

Tonight is the NFL Draft so I am breaking out the Buffalo Chicken Dip Recipe.

This chicken dip tastes great and is a staple during football season. Every time I make it for a party it is gone instantly. The good news is that it aligns with your keto goals. Instead of chips try celery or small carrots for a crunch. Enjoy!

Ingredients

• 3 chicken breasts
• 1 small bottle Cholula hot sauce (you can use less if you like it less spicy)
• 1 block cream cheese
• 1 small package goat cheese
• 1 package of feta cheese
• 1 bottle Primal Kitchen Ranch Dressing
• 1 block/large bag shredded Monterey Cheese

Instructions

1. Boil chicken breast for 10-15 minutes until cooked through then shred with a fork.

2. In small sauce pan, combine cream cheese, goat cheese, feta cheese, and ranch dressing over low/medium heat until melted (about 10-15 min). Mix shredded chicken with hot sauce.

3. Place chicken in bottom of 13x9 baking pan

4. Pour on cheese mixture on top of chicken.

5. Sprinkle shredded Monterey Jack cheese on top. Bake @350 degrees for 30 min.

6. Serve hot.

22/04/2022

Mikayla was a previous Stronglife employee. Her goal was to "tone up" before her wedding. She was a natural when it came to applying her new lifestyle habits and meeting her goal weight! Mikayla never even had to step foot on a treadmill in the past 5 months. But that doesn't mean she didn't have to work hard, she met her goals by practicing yoga and performing resistance training. We are so proud of her and we can't wait to watch her progress even after her wedding!

"Since joining Stronglife's weight loss program, I've gained so much knowledge on the importance of having a clean diet and performing regular exercise. I had never considered the negative impacts that eating unhealthy could have on my body. After being in the program for 5 months, I feel SO much better physically. In addition, my energy levels have elevated and I'm able to focus more clearly on tasks. Thanks to Dr. Scott and Jake, and their unconditional support and guidance, I feel a million times more confident in my own skin. I no longer feel ashamed when I look in the mirror and I have a much healthier relationship with food and overall wellness. I 100% recommend this program and am eternally grateful to Stronglife for helping me build my confidence back."

20/04/2022

STRONGLIFE Recipe of the Week: Keto Baked “Ziti”

This keto take on baked ziti is packed with flavor from layers of ground pork, tender onion, zucchini noodles, creamy ricotta, oozy mozzarella and parmesan. This is a great one pan meal for weeknights, perfect for families.