One thing I can't stand about eating out at most restaurants is the kid's menu. I do not feed my daughter the foods that are generally found on kid's menus, so I am usually stuck paying for a full plate for her, unless I'm lucky and there is a healthier appetizer or small plate. What I wonder is, when and who decided that the only options kids need are pizza, grilled cheese, mac n cheese, or chicken nuggets, all with fries I might add. I guess that is what we should be feeding our kids. We feed them like this all their childhood, and then wonder why adults make such bad eating choices. We created the habits! Just because the menu says it's for kids and your child might like to color on it does NOT mean you have to order from it. So here are some options you can try to avoid buying a separate plate that the majority of is probably going to be wasted.
1.) Ask instead of chicken nuggets if they can do grilled chicken. Most restaurants will.
2.) Ask if you can sub the fries for a vegetable. Most restaurants will do this, but some will charge you a small up charge of a dollar or two.
3.) If you are ordering a healthy entree, and it isn't large enough to split ask if you can add extra chicken or whatever the protein is. Some restaurants will do this for 3 or 4 dollars. For example, when my wife an I eat at one of our favorite salad spots, she asks for extra chicken on hers so that she can give some to my daughter. Yes my daughter eats salad.
4.) Try to eat family style. Meaning if you are a family of 3 or 4, you may be able to get away with order soup, salad, and two entrees and splitting it all. At one of our favorite Italian restaurants, they will actually split a bowl of soup and split a salad, which makes it very easy to share.
Watch any post game interview with an athlete of the winning team and they will credit their win to the game plan. Why is that? Because it is what prepared them for the game. They were ready for certain situations. They had a plan of attack for something they encountered. Bottom line is the were NOT caught off guard. You also need a game plan when it comes to your health.
What I mean is first you need to envision the outcome. Just like an athlete envisions the win. You have to see yourself healthy, you have to see yourself achieving goals you set for yourself. Then you have to set a plan of attack. What helps me get closer to my goal? Then you do that routinely. (practice) Now this concept of goal setting and dedication isn't new to most people. Application may be, but not the concept. But one thing I want to talk about which may not be as familiar is those moments of getting caught off guard. In your game plan you need default actions that you revert to. This eliminates getting caught off guard and ending up with a result you weren't wanting, a loss.
For example, I know if my daughter gets a fever, I am not jumping straight to Tylenol. I know the fever is good for her, and my plan of action is to do whatever I can to lower the fever naturally. If the fever gets to 104, which is my personal comfort zone, I would intervene with a fever reducer. But if I didn't have this plan, when my daughter had a slight fever of 101 and was shivering and crying when I placed her in a tepid bath, my emotions would kick in and take over. I would be caught off guard, not have a plan, and feel bad for her and most likely jump to the tylenol.
Another example, is no where in my game plan is pharmaceutical medication an option. Unless in an emergency, life or death situation. So let's say I had high cholesterol, which I don't, and on a routine physical the doctor recommended I go on a Statin for that. If I have a goal not to be on a bunch of meds than I would say, well I think I will work on my diet, exercise a little more, look in to some natural alternatives, and I'll come back to get it checked in a few months. But if that wasn't in your game plan it would be very easy to find yourself on a statin for the rest of your life.
Last example, if God forbid I was diagnosed with cancer, I know today that radiation and chemo would not be the course of action for me. I would explore other options like drastic diet changes, ph balancing, the Gerson Method, peptide therapy, oxygen therapy, etc. But if I let a doctor scare me in to chemo with out a game plan, I know where I would end up, not at my goal. I was never a boy scout, but I agree with their motto, always be prepared.
I get asked often about skin products, and how to look and feel younger. Many skin care products including ointments and creams are actually filled with a bunch of toxic ingredients. And the whole concept of outside-in has never made sense to me, or at least nearly as much as an inside-out concept does. Meaning instead of worrying about what you are putting on your body externally, focus more on what you are putting inside your body and your skin will be a healthy reflection of that. I recommend a healthy diet of raw fresh vegetables, some fruit, and always organic fish and meat. Also making sure you are consuming 3 liters of water per day and are consuming enough good forms of healthy fats, like coconut oil, olive oil, and avocadoes. Also high intensity interval training that will raise your natural HGH levels, which is known as the “fountain of youth” hormone. Another supplement you can add in is Regeneplex by Standard Process.
Regeneplex is a clinically studied systemic skin health product that works from the inside out. By combining key ingredients from whole foods with complementary ingredients, this formula synergistically supports the body’s natural tissue-healing processes associated with the normal effects of aging.
-Targets all three layers of skin, the circulatory and digestive systems, and cellular structure and functions
-Provides a supportive nutritional foundation for healthy skin
-Supports skin elasticity, luminance, and appearance while helping address fine lines around the eyes
-Provides support for cellular rejuvenation from carotenoids, buckwheat, zinc, B vitamins, vitamin C, and tuna oil*
Call or email the front desk to place your order. We ship anywhere, just sent three bottles to New Mexico today.
This past weekend, on father's day, my family treated me to one of my favorite meals at one of my favorite restaurants. We went to Hillstone's, and I had the ribs, which in my opinion are the best ribs in the world. After I ate my entire rack of ribs, followed by half of my wife's, I started thinking about eating habits. Yea I know, I can never turn off Dr. Austin. I thought to myself, I just overate, I had a feast. In my defense, I did sub the fries that normally come with the ribs for a kale salad. But still I was stuffed, and eating this much in one setting is a rare occasion for me. But I thought, many people feast every meal.
What I mean by this is not just do a large amount of people overeat, but they have a marvelous feast, an assortment and variety of items, fit for a king. Starting with bread and appetizers, followed by a plate filled with meat and potatoes or rice, maybe even a vegetable, followed by a big dessert, taken down with unlimited refills of their drink. When did eating everyday become a feast? For a large number of people in the world, it's not. But as Americans we have great resources, easy to find food, and cheap meals (price and quality). But when did we need a little bit of everything on our plate at once? I guess it is the mentality of "wanting it all". I was talking to patient of mine who is a history buff, and a published author, and he said that's why all the royalty died younger than the peasants. They overate, over drank, were overweight, and had many health problems. I think most of us would have thought it was the opposite, I know I did, I thought many of the peasants would have died younger due to lack of resources. But he assured me, and this guy knows his facts, that it was in fact the opposite.
So I started thinking of other cultures and what they probably ate. Humans started as hunter gatherers, so we ate a diet consisting predominately of nuts and berries, fish and occasional meat. But it's the food combining that I feel has caused a lot of problems in modern society. Take the native Americans for example, when they followed a herd of buffalo, and they ate meat, they didn't eat it with bread, cream corn, and a slice of pie. What I am saying is people ate what was at hand. Only the privileged had the luxury of eating a feast. But now, a majority of us are privileged enough to eat a 3 course meal. This puts strain on the digestive system, strain on your metabolism, eating simple carbohydrates and sugars with your meal spikes insulin levels, and causes your body to store more of that meal to fat. So next time you are ordering a meal
I have always had hard time having "favorite teams" when it comes to professional sports. Call me a front runner, but I like winners. I admire excellence. In whatever field, it is awesome to witness the best. Last night as I was watching the San Antonio Spurs receive their championship trophy, which is my favorite part, I found myself extremely happy for them. As if they were my favorite team. There is truly something to admire about a Gregg Popovich or a Bill Belichick. Who accept nothing short of winning and being the best. Do I wish it was our Dallas Mavericks holding up the trophy instead? Of course, But I love watching that moment when a team or individual who has worked so hard towards a goal finally reaches it. That is the thing I love most about what we do in our office as well. Watching people put in time, work hard, towards a goal, and me helping them reach it. It's the same look of joy when the goal is reached, the look of a champion.
With the NBA Finals and the World Cup going on right now at the same time, I am seeing plenty of ad's and commercials promoting products endorsed by athletes. This has always puzzled me, not that athletes would like more money and don't really care what products they appear in front of a camera with to get it. But that these companies think we are dumb enough to believe that these athletes routinely use some of these. But obviously they do think that, and obviously they work, or they wouldn't still be on. So let me ask you. Do you believe that Lebron James drinks Sprite on the court and while he works out? Well, maybe after the game 1 cramping situation. But in all reality, no, he doesn't. The best basketball player in the world does not drink soda all the time. Or do we believe that the US national soccer team loads up on McDonalds? I'm sure that's how they prepare for the World Cup right? French fries are their secret. These are just to name a couple. During a sporting event, if you watch the commercials, you will find a bunch of athletes promoting junk and crap products. Even Joe Theismann with his prostate problem.
But what are these soda and fast food ad's doing? Do they have an impact? Do they send a message? To our youth? How many kids look up to LeBron James? They see him eating a Big Mac and drinking a soda they want to be him. If he does it, they will do it. When in reality these athletes don't routinely use these products, they just get paid millions to influence our children that already have an obesity problem to use them. There is one commercial in particular that drives me nuts. It's a Dr. Pepper commercial that shows a female boxer who used to be a model, and says she is "one of a kind", and so is Dr. Pepper. So I guess in order to be one of a kind, we should all drink Dr. Pepper. This is a joke right? But again, someone is still believing these ads....
I was talking to a patient today who told me that she had a very close friend just recently die tragically. She was 80 years old, but she said you would have never guessed it. She was active, and in great health. So I asked what happened? She died on the operating table, during a procedure to put a stint in. Horrible. Now I'm not going to go on a rant about how many people die per year in the medical model. I've done that plenty of times. Especially when there has been a lot of research and evidence lately showing the ineffectiveness of stints in the first place. And the fact that the doctor had no explanation for the family on why she died. But I won't rant. What I do want to talk about is quality of life. My patient said that her friend went out without any loss of quality. And that is something my patient never want's to lose either. Her words were she never wants to get to a point were she's not useful, or even worse a burden on someone else. I agreed. It's all about quality, not quantity.
Yet I see so many people push off their health problems. I have actually had a large amount of people tell me, I don't want to live till I'm 80. But they are missing the whole point! It's not about living to a certain number, it's about maintaining your current quality of life in your later years. If you aren't going to make it to 80, most likely your 70's are going to suck. Decisions made now produce the results you will get when you are older.
I often get people ask me how do you get kids to eat healthy? They wont finish their vegetables. All they want is junk. And they ask me how I get mine to eat like she does. My answer? Because that's all I give her. And you might be thinking, that's too simple. Or I've tried that, they will refuse to eat. Them let them! They won't starve! Sooner or later, if they are hungry, they will eat. Kids choose worse options because they are given worse options in the first place! If you are given a choice between an apple and some grapes, there is no choice for candy.
I was having a conversation with my daughter this morning on our back porch. She is 2 almost 3 years old keep in mind. She saw some kind of bug outside and told me it was scary. She then told me that she saw a spider with her mother the other day and it was scary as well. So I started asking her if other animals were scary. Snakes? Yes. Sharks? Yes. Lions? Yes. Tigers? Yes. Bears? Yes. They are all scary. Dogs? No. Cats? No. Giraffes? No. Elephants? No. But I started thinking, who told her what animals were scary and what ones weren't. Im pretty sure, my wife told her spiders were scary, but the other animals. How did she come to that conclusion? I mean, we go to the zoo all the time, we have a membership to the Dallas Zoo, we see all these animals. Why would she be scared of them. Half of the characters on tv are cartoon versions of real life scary animals. So where did these opinions come from? So that made me come to the conclusion that her, and probably most other kids too, ave an inherent or innate instinct on what animals are dangerous and which ones aren't. They just know.
So what did that have to do with kids eating vegetables? I'll get to my point, kids will choose healthy foods if they are given them from an early age. They will like them too. If you don't eat broccoli and your child never sees it on your plate, good chance they won't be asking for it. But given the option, kids will choose healthy food, they inherently know what is good for them. If you put a hamburger and an apple in front of a 2 year old who hasn't been raised on McDonalds, they will choose the apple. It is their natural instinct. But when we raise them on junk, foods that have additives that literally change brain chemistry and make them addicted and crave more. Foods that are loaded with sugar that has been proven to be more addictive than heroin. Than we wonder why they wont eat their spinach? You are laying the foundation of a healthy or unhealthy lifestyle at a very young age. They will most likely keep these habits for the rest of their lives. If they grew up getting happy meals, they will be at the same place ordering a super sized value meal some day.
I also see this from "healthy" parents too. Parents that eat extremely healthy, workout and exercise. And wouldn't dare eat the crap they give their kids. Go through drive thrus just for their kids. How does that make sense? That's what they like? I hear that all the time. There are things my kid likes better too. For example, she loves artichokes, and doesn't care for eggplant. But I'll pick my battles. :)
Most people when given the option will buy something that they think is "somewhat" healthier. I use the word "somewhat", because most people I encounter have no clue what is actually healthy. But let's say for example, if there are two items that are right next to each other, that are exactly the same, price and all, yet one says 30% less calories. The majority of people will choose the one with the label that claims it has less calories...(Again this is an example, like I said before most people have not been educated on what is actually healthy, I personally do not use calories in making my food decisions). But if we can be influenced in to buying certain products, do you think the food companies aren't taking advantage of that? Of course they are. (For those of you, still wondering why i don't count calories.)
But here are some key words and catch phrases that you want to avoid being sucked in to thinking they are healthy for you.
Made with Whole Grains.
Your first question should be..."And what else?" A product can have a little bit of whole grains and be loaded with a bunch of other crap. Take kid's cereals for example.
Great Source of _______ (Fill in the blank)
The added calcium, vitamin D, or whatever added to your food is synthetic and highly processed. Chip's Ahoy with added calcium is still unhealthy.
The word Natural.
This means absolutely nothing, it has no certification or regulation like being certified Organic does.
High in Protein!
Most of the protein in packaged food is derived from Soy, which is top genetically modified crop, and is estrogenic.
Made with Real Fruit.
First, what percent? Juice made with 3% real fruit juice can use this claim, and second most are derived from fruit concentrates which are going to be high in sugar.
Sugar Free or No sugar Added.
It is generally replaced with artificial sweeteners. Those are bad, real bad.
Fat Free or Low Fat.
They either are going to replace that fat with sugar or something you can't pronounce.
Unless you have Celiac, or a sensitivity. Gluten free doesn't mean it's healthier.
Rich in Omega 3's.
From where? Fish gelatin? Adding fish gelatin to an unhealthy product doesn't make it healthier.
I speak quite often at corporations on different wellness topics, but one of the most popular is stress. Why is that? Because we are so stressed out! Many of these companies I can feel the tension soon as walk in to the room. According to a 2011 survey by the APA, 25% of Americans rate their stress levels at an 8,9, or 10 out of 10. But trying to figure out why we are stressed is a waste of time. Trying to remove stresses is a waste of time. Why? Because it's impossible! There will always be stress. Every job you have, every relationship you are in, every bill that's due or deadline that needs to be met. There is no escaping it! So we are doomed right? Wrong.
I think most people hope for a day where their stress will be lessened by circumstances. For example if I only had a raise I wouldn't be stressed out about money. When in reality if you are over extending yourself now, you probably will or even more with that raise. This is just example of how we cant elude stress. Look at all the celebrities with drug problems or failed relationships. But they have all the money in the world, the best jobs, etc. Yet they are still unhappy. Stress is around every corner and waiting after every achievement. I love this quote from Jim Carrey, "I think everybody should get rich and famous and do everything they ever dreamed of so they can see that it’s not the answer." How true that is.
There may be no hope for escaping stress, but there is hope on how you deal with it, and the effect you choose or choose not to let it have on you. The only answer is to be at peace exactly where you are. Easier said than done right? That's why it takes a daily dedication, it's a daily battle to try to be happy where you are, it takes effort! That looks different for everyone, for me if I'm not meditating, exercising, and eating like my normal self, I feel stress creeping in. Create a routine to fight stress, and make it a habit.
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