Dr. Tucker’s health program

It’s about feeling better, losing weight, getting leaner, toning muscles,  and having a healthier outlook. How do I do it with clients? I suggest easy lifestyle changes that will transform your life—for the better.

Dr. Tucker on overeating : Mindless eating is excessive eating. Researchers at the University of Massachusetts discovered that people who watched TV while they ate consumed nearly 300 more calories than those who dined without an eye on the tube. You need to pay attention to the messages your stomach is sending to your brain; if the TV is blaring, you won’t see the “slow” and “stop” signs.

Eat slow
Fast eaters become fat people. If you consciously stop to take a breath between bites, you can cut your food (and calorie) intake by 10 percent, according to researchers at the University of Rhode Island. 

Always serve snacks in a bowl or dish, and put away the packages. Never eat from the bag or container. That way you won’t ever eat an entire bag of something in a single sitting.

Limit fruit to two a day. Grab a peach, apple, orange, pear, or other piece of fruit on your way out the door in the morning, to munch on during your commute or as a snack later in the day.

Eat lots and lots of vegetables: Tomatoes, brocolli, carrots, celery, spinach, lettuce, parsley, and watercress, and on and on. Strive for five to six servings daily.

If You Can’t Bear to Eat Vegetables, Hide Them in Your Sauce
Using a fine grater on your food processor, grate 2 cups total of onions, garlic, carrots, beets, and zucchini (or any combo thereof), then sauté the microscopic vegetable bits in a tablespoon of olive oil. Add 4 cups of basic marinara sauce and simmer to an anonymous tomato flavor.

Drink Protein Shake Smoothies
I use UltraMeal protein powder by Metagenics. The ingredients in this powder actually help you lose fat mass and build lean muscle. Shakes are an important part of my program – 2 scoops of powder with 1 glass of juice, almond milk, soy milk, or water is best; at least one shake per day. Some people require two per day.

Never Eat from the Box, Carton, or Bag
The theory: You gauge the amount that’s “reasonable” to eat by the size of the container it’s in. Put two cookies on a plate, put a scoop of ice cream in a bowl, or lay out a small handful of potato chips on your plate, then put the container away; you’ll eat far less of the treat.

Limit the Fried Stuff
Fun fact: Fast-food burgers and chicken from KFC and McDonald’s are the most frequently requested meals on death row. It kinda makes sense. The inmates won’t be around to suffer the aftermath. Fried foods are packed with calories and salt, and that crunchy, oily coating beats down any nutritional qualities that whatever is entombed inside might have. 

Oils & Fats
Make sure your diet is filled with healthy fats in the forms of fatty fish (salmon, tuna, mackerel, sardines), fatty fruits (avocados), extra-virgin olive oil, eggs, and healthy-fat snacks. I even give bacon in moderation a green light; at only 70 calories per strip, it carries big flavor and belly-filling capabilities.

Keep a Food Diary
Those clients that really do this and don’t think of it as a hassle, get better results.

Dr. Tucker on exercise:

You have to become more active: exercising for 30 or more minutes per day, and adding physical activity to daily routines. A study published in the Journal of Applied Physiology reported that when people chose healthier foods and combined that benefit with exercise, they torched 98 percent of their weight directly from their fat stores. People who changed their diets alone were much more likely to break down muscle for fuel, and that’s a big problem. Muscle is one of your prime metabolism boosters, so it will help you burn fat for up to 24 hours after a workout. 

Start Walking for Exercise
Is there a simpler exercise than walking? A study from the University of Prince Edward Island in Canada found that largely sedentary people who wore a pedometer for 12 weeks increased their total steps by 3,451 a day, to about 10,500. By walking more, they also lowered their resting heart rates, BMIs, and waist measurements. Once you start paying attention to footsteps, you’ll find ways to bank the extra strides. Thirty here, 300 there, 1,000 after dinner, and suddenly you’re walking away from your old weight. Why not start right now? 

Once I get someone walking for about 3 weeks, then we can talk about bike riding, running or other activities.

Lift Weights
It’s my job to teach and create a personal weight lifting routine that you can follow at home or in the gym. Most of the programs are also designed to improve posture and strengthen weak backs. 

Just be consistent 
There’s nothing magical about running, weight lifting or walking. They’re just the most common activities people choose in order to add more activity to their days. The only one that’s important to you is one that a) you enjoy, b) fits into your life well enough that you can do it most days, and c) allows you to up your energy expenditure.

You can do that by adding three 15-minute walks to your day or by scheduling 2-hour bike rides on weekends. Or simply by walking more, standing more, lifting more, and sitting less.

Just look at your whole day as an opportunity to make the smart choices that will help you lose weight and feel better. Achieve that, and where might you be next month? Or next year? Some place far better than where you are today!

Call me at 310-473-2911

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