Arnold is winning!!!

“My name is Arnold K.  I can’t thank Dr. Dillard and staff enough.  I started this program a sick man.  I was taking 100 units of  insulin a day not to mention all of the other medications.  I could hardly walk and never considered doing anything physical if I did not have to.. I even rode a cart when I went to the grocery store.  I began the lifestyle change with Dillard Diet and could not believe how fast and easy this program is.  I followed the easy steps, shopped the way they told me to and watched the pounds and inches melt away.  I am now down over 100 pounds and although I have another 70 more to go… I know I can do it!  There is 24/7 support and help for me which is so important to me.  I am exercising now and can actually walk around the grocery store.  For the first time since I was a boy I actually bought myself a bicycle and I CAN RIDE IT!  I can’t thank you enough for all of your support and advice on how to make a change in my life.  I will be forever grateful.”

Arnold

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I don’t have time to exercise… what can I do?

Sculpt Your Core While You Walk
As you go about your day, imagine there's a magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon this easy ab-engaging move will become like second nature. Believe it or not, by engaging your core you are actually burning more calories!

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I want to quit smoking, but am afraid of weight gain. What can I do?

The first thing to remember is that quitting smoking, like losing weight, is a marathon, not a sprint!  Be prepared.  When you quit smoking you will probably gain a few pounds, but you can take control if you are prepared.  Be sure that you clear your house of “bad food choices”.  When you quit smoking you will be looking for something to eat… be sure your choices are healthy.  Secondly, Protein will be very important to reset your metabolism, so have a lot of protein on hand.   Thirdly, be kind to yourself and realize that quitting smoking is THE MOST IMPORTANT THING!  Losing the few pounds you gain or simply maintaining during that process IS winning!

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Is the BMI a fair measure?

The BMI gives a pretty accurate measure of body fat, but the scale has limits.  It’s really only applicable to “ordinary” people, 20 to 65 years old. The BMI is NOT an appropriate measure for children, the elderly, pregnant or nursing women  or for heavily muscled athletes.  For the rest of us, however, it does give a snapshot of how fat we are.

Most people with a BMI of 26 don’t think of themselves as overweight, but consider this; the risk of heart disease, diabetes, and high blood pressure actually begins to rise at BMIs of around 22 rather than 26.  When experts wrote the USDA’s 2000 Dietary Guidelines for Americans, they briefly considered using a BMI of 22 as a cut-off for “normal” weight, but realizing this would label the vast majority of Americans as overweight so they settled on a threshold BMI of 25 instead.

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Can a healthy diet help us avoid disease?

Absolutely.  The Harvard studies indicate that the correct dietary choices including moderate consumption of lots of vegetables and fruits, good (unsaturated) fats and good (unrefined) carbs – in conjunction with regular exercise (and  avoiding smoking) would prevent about 82% of heart attacks, about 70% of strokes,  90% of type 2 diabetes, and over 70% of colon cancer.  By comparison the best statin medication can reduce heart attacks by only about 20 to 30%.

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How do I control my snacking?

First, try to figure out why you are snacking.  You may snack because you are bored, tired, or in response to an emotion, such as loneliness; or you may snack because your diet is inadequate.  Eat well-balanced meals and allow for nutritious snacks that include lean protein and high fiber fruits, vegetables or nuts.  Avoid “eating amnesia” when you snack in front of the television or directly from a bag and end up eating much more than you should.  Plan your snacks in advance and take along nutritious foods and drinks so you are prepared when the snack attack occurs.

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What steps should I take to lose weight?

What steps should I take to lose weight?

  • Decide  you want to permanently lose weight.
  • Educate yourself. Dillard Diet provides 24/7 support and education. Remember you are what you eat!
  • Have a realistic weight loss goal in mind.
  • Formulate a structured weight loss plan with a professional. Dillard Diet provides a step by step plan to follow, making it easy to learn and implement a true lifestyle change. 
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What type of exercise is best?

It does not matter what type of physical activity you perform – sports, planned exercise, household chores , yard work or work-related tasks – all are beneficial.

Over the past few years, exercise advertisements have targeted simplified exercise routines for weight reduction and maintenance.  Some exercise advertisements sell the belief that one machine will work your entire body and give you the results you need, however, many of these machines may only be good for one type of conditioning, such as cardiovascular. These machines also have limitations to the type of exercise you can do and they are not appropriate for everyone. To determine the best type of exercise program for you, be creative, start slow and work your way up and vary the types and duration of exercise sessions.

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How can I prevent regaining lost weight?

How can I prevent regaining lost weight?

  • Set realistic weight loss goals, such as 1 to 2 pounds per week.  Those who lose weight slowly, by eating less and exercising more, tend to keep their lost weight off.
  • Eat fewer calories by cutting down on portions and/or decreasing the total amount of fat you eat to 30% or less of your total daily calories.
  • Don’t skip meals.
  • Keep healthy snacks on hand such as raw veggies, nuts and good sources of protein.
  • Choose foods high in fiber such as fruits and veggies with moderate portions of nuts.
  • If you find yourself having gained a pound or two, keep a food journal. Write everything down you eat and drink. Be honest and accurate, otherwise the journal is not helpful.  The food journal will help you learn about your eating habits and help you assess the food choices you are making.
  • Eat a variety of colorful foods to get all the nutrients you need.

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EGG MUFFINS – A delicious “on the go” lifestyle changing breakfast!

12 eggs, 3 green onions, chopped, 1 cup of sharp cheddar cheese, shredded (reduced fat), 1 to 2 tsp. chili powder, pepper, garlic powder and any veggies and/or meat you like.

Whip eggs  and mix in all seasonings.  Spray muffin tin with PAM. Spoon egg mixture into the muffin holes and add in veggies and/or meat, top with cheese and bake at 375 for 25-30 minutes depending on your oven.

These are great hot, but I actually like them better cold.  This is an easy breakfast that you can take on the go!!  Enjoy!

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