4 Components To A Healthy Lifestyle

Living a healthy lifestyle doesn’t mean hours of training at the gym and eating only salad leaves. It’s about making easy-to-manage healthy choices in your day-to-day living.

If you have ever tried to dramatically change your lifestyle you know how difficult it can be. It takes major discipline and there are so many options, fads, supplements and ads trying to get your attention stating “quick weight loss” or “30 pounds in 30 days” or “this is the miracle lifestyle”. Creating a healthy, balanced lifestyle is a journey with many different components that must work together to achieve results. Whether you are wanting to completely transform your body, just be more active, cut out some bad habits or regain your energy, each of these components must be taken into consideration. Having a plan in place and the support you need will lead you to success.

Here we are discussing the 4 main components to achieving and maintaining a healthy lifestyle.

#1. Diet– consciously choosing what you put in your body on a daily basis is the starting point to creating a healthy body and mind. It is evident that some foods make you feel good and others don’t. Becoming aware of which is which for you personally will help your overall wellbeing. Putting a basic meal plan in place, that is easy to follow and prepare is key to setting yourself up for success.

#2. Exercise– whether it is making simple choices like taking the stairs, parking farther away from the entrance, going to a fitness class twice a week or putting a daily gym routine in place, doing more exercise daily will make you more energized, alert and focused. We all have stress in our lives, exercise is a natural stress release. Where ever you can fit exercise into your daily routine you will thank yourself down the road. 

#3. Sleep– the quality of sleep and the amount are both important when considering this component. Your mind and body require rest to function effectively. As the amount of sleep we need changes as we age so does the quality of the sleep we are getting. Being conscious of our sleeping patterns and getting what we need allows us to be highly productive, function people for our families, our job and our selves.  

#4. Thoughts– this component is arguably the most important and the one that is most affected by all the others. Have you noticed that if your diet is full of sugary carbohydrates or processed foods that its difficult for you to concentrate on a task? Have you noticed that when you are hungry you don’t treat people the way that you normally would? Have you noticed that when you exercise it is easier for you to focus and complete tasks? Have you noticed that when you are tired you are more irritable then normal?  Have you noticed that with a lacking combination of each of these components anxiety can set in?

These are examples of how important lifestyle is when it comes to clear thinking. When our thoughts are clear and positive so are our actions, reactions and even the situations we encounter. Being aware of your thoughts and why they are there is the ultimate component of wellbeing.

Looking for support to implement and maintain a healthy lifestyle? We are here to help. Talk to our providers about the options we have to offer to support your healthy lifestyle journey.

To make an appointment at any one of our offices please call 817-345-0303.

Top 5 Tips To Making Your New Years Resolutions

It’s that time of year again, time to reflect, time to look forward and decide what you want the next year of your life to really look like. Where do you want your focus to be? To make life simple, it can be broken down into 4 main categories that all other areas of life fit into. These pillars are:

  1. Health / Wellness
  2. Career/ Finances/ Hobbies
  3. Relationships of all kinds; family, work, friends…
  4. Faith/ Religion/ Spirituality

In simplifying life into these 4 categories, we have the opportunity to see the full picture of where we are and where we want to be. We then are able to create a map to get from one place to the other. Each category is interconnected and equally important. You may find that at different times in your life you have strived in one area and lacked or even struggled in another.

In theory, the clearer your picture is of what it is you are striving for, the easier it can be to attain. Knowing this makes having New Year’s resolutions more then just a passing ideal, it allows you to reflect back throughout the year to either recommit, revise or know that you are on the path you set out.

Here are our top 5 tips to making your New Year’s resolutions:

  1. Keep It Simple– it is easy to become overwhelmed and lose momentum when we choose life changes or resolutions that are too specific or detailed. We can get derailed, discouraged or even angry when our plans don’t go the way we initially intended. Make resolutions connected to each of the above 4 categories and make them broad enough to notice the steps along the way (even if they are small). You may find paths to success when you have a simple idea rather then a very specific one.
  2. Write Them Down– there is power in putting pen to paper. Writing down your resolutions makes you put them into words, which makes them more real, plus it is something you can reference down the line if you are ever feeling off track or forgetting what it is you are working towards. If you can, read them every day and you will be amazed at how much more focused you are and how much more quickly you move forward.
  3. Get Support– having a support system in place that continues to help you accomplish what it is you are working for. Whether it is a gym buddy, your health care provider or spouse, make it known to those that care.
  4. Make A Plan– whether you are working on health, business, relationship or spiritual goals making a plan that will support your momentum will make them feel more attainable and keep you on track.  As you move forward your plan may change and that is ok, but starting with one in mind will set you up for success.
  5. Acknowledge Your Accomplishments– sometimes looking back is the only way to see how far you’ve come. Even if it’s small steps forward, they are still steps in the right direction. Focusing on your accomplishments will support you in continuing your commitment. Be gentle with yourself and give yourself time to progress.

Being a primary care provider in the metroplex area we are here to support you in your accomplishments. Talk to your provider about what it is you are working towards, you never know what kind of insight they may have to offer. The T Off Team is here for you.

We look forward to supporting your health and wellness in 2019. May this be your best year yet!

To make an appointment at one of our clinics please call our booking team at 817-345-0303. 

Grand Opening!! Now Offering Botox & Fillers For Men And Women

GRAND OPENING NOVEMBER 12th!!!!

T Off Your Health is now offering Botox and Fillers for men and women.

You deserve to look and feel your best! Be vibrant at any age.

We are offering the best discounts to all patients that book between November 12-23!

This is to allow us to figure out our patient flow.

Take advantage of the best Botox and Filler discount in the DFW area.

Book your FREE Facial Consult 817-889-7068!

Our Top 3 Healthy Fall Recipes

Keeping on track with your healthy lifestyle can be challenging especially when the weather starts to get a little colder as fall rolls around. You will notice that you crave more hearty meals and more time on the couch. This can take a toll on your fitness regime, it also offers the opportunity to change things up by doing different outdoor exercises in more comfortable climate (not 100 degrees) and to indulge in healthy, hearty fall meals. There is no need to give up your fall comfort foods, as there are healthy choices you can make that will fulfill the cravings.

Here are 3 of our favorite fast, healthy Fall meals that will keep you feeling satisfied and keep your calorie count down.

Healthiest Pumpkin Oat Protein Pancakes
Prep time: 5 MINS
Cook time: 10 MINS
Total time: 15 MINS
Serving amount: 4 Pancakes

Tender, spiced protein pumpkin pancakes that can be whipped up in the blender. Healthy, simple and perfect for chilly fall mornings.

Ingredients
  • 1/3 cup (27g) oats
  • 1/2 scoop (13g) protein powder 
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon cinnamon or pumpkin pie spice
  • 1/8 teaspoon ginger
  • 1/8 teaspoon nutmeg
  • 1/3 cup egg whites from a carton
  • 1/2 cup pumpkin purée*
  • Optional: stevia, splash vanilla, pancake syrup, maple syrup, butter, fresh fruit
Instructions
  1. Preheat large skillet or griddle and spray with cooking spray.
  2. Grind oats, protein powder, baking soda, baking powder, spices and stevia (if using) in the blender until it’s flour-like.

  3. Add, to the blender, egg whites and pumpkin and blend for a few seconds.

  4. Pour batter onto preheated griddle to make 4 pancakes; cook for about 5 minutes and until golden brown. Flip and continue to cook about 3 more minutes and until both sides are golden brown.

  5. Serve immediately topped with your favorites and enjoy!

 

 

Sweet Potato Hash Egg Bowl 

Prep time: 15 MINS

Cook time: 20 MINS
Total time: 35 MINS
Serving Amount: 7 Cups

 

A hearty, 5-ingredient breakfast hash with sweet potato, brussels sprouts, and apple! A protein- and fiber-packed meal.

Ingredients
  • 3 slices uncured turkey bacon or regular bacon(for Whole30 Compliant, I used Pederson’s brand)
  • 1 small (108g) diced onion
  • 1 sweet potato (208g) cut into ½-inch cubes
  • 2 garlic cloves, minced
  • 2 cups (339g) brussels sprouts, stems removed and quartered
  • 1 apple (118g) diced
  • Optional: eggs, egg whites or a combination of the two*
  • salt + pepper to taste
Instructions
  1. Heat a large skillet over medium heat and add bacon. Cook until desired doneness, then remove from pan to plate lined with a paper towel. When cooled, crumble bacon and set aside.
  2. Reserve about 2 tablespoons bacon grease in a pan and add onion and sweet potato to the skillet and toss to coat. If using turkey bacon, you’ll need to spray skillet with cooking spray or add olive or coconut oil as needed.

  3. Cook until sweet potato has softened, about 10 minutes, then stir in garlic, brussels sprouts and apple and cook for about 10-15 mins longer and until mixture is soft and caramelly. Stir crumbled bacon into the mixture.

  4. In the meantime, poach, fry or scramble eggs, cooking until desired doneness. Serve immediately and enjoy!

Recipe Notes

**Nutritional information only includes the main ingredients for this bowl. It does not include egg, ghee or any other add-in.

Roasted Butternut Squash Brown Rice Holiday Salad
Prep time: 15 MINS
Cook time: 30 MINS
Total time: 45 MINS
Serving Amount: 7 Cups
Ingredients
Dressing:
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon pure maple syrup
  • 2 tablespoons apple cider vinegar
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • Prepare dressing by vigorously whisking all ingredients

Salad:

  • 5 cups butternut squash about 1 medium squash, peeled, seeded, and cut into 1-inch cubes*
  • 1 large pear cut into ½-inch pieces
  • ½ cup dried cranberries
  • ¼ cup finely chopped red onion
  • 2 1/2 cups chopped fresh spinach or other favorite green
  • 1 bag Success® Whole Grain Brown Rice 2 cups, prepared
  • fresh parsley for garnish, if desired

Instructions

  1. Preheat oven to 425 degrees F. Place butternut squash on a rimmed baking sheet, spray with cooking spray and sprinkle on a dash of salt. Roast for about 30 minutes, and until tender.
  2. Meanwhile, prepare all other ingredients. Cook brown Success® Rice according to package instructions and in a large bowl, combine pear, cranberries, onion, and spinach.
  3. Once squash and rice have cooked, transfer both to a large bowl with other ingredients and stir so that spinach wilts slightly from the heat of the squash and rice.
  4. Pour dressing over the salad and toss gently to combine. Salad can be served warm, at room temperature, or chilled. Garnish with fresh parsley, if desired.

If you need support in your weight loss journey or help to maintain your healthy, balanced lifestyle our providers are here to support you. To make an appointment at the clinic nearest you call 817-345-0303.

Recipes from: https://www.kimscravings.com/30-healthy-fall-recipes/

5 Questions To Ask When Choosing A Primary Care Doctor

There are a lot of options out there in the healthcare industry. You can’t turn on the radio, T.V. or computer without seeing or hearing some kind of advertising stating why you need to choose this clinic or doctor, or why you need this prescription or health solution. It’s overwhelming how many options there are today in most facets of life.

How does one actually make decisions when there are so many options pulling you in so many different directions?

We are still a society of referrals, where someone will refer you to their doctor for whatever reason. You may take their suggestion solely because you don’t have the time to look into it for yourself. Making a decision based on your specific needs and goals can produce better results, as we are all individuals with different needs and goals.

Before making a decision about your primary care provider, here are 5 basic questions you can ask yourself to make sure you are making a decision based on your individual desires:

  1. What are my primary care needs and goals?

Are you looking for someone to see because you are feeling under the weather, need prescriptions filled quickly and easily, looking for a clinic/team to build a relationship with, do you have concerns that you would like to be treated or are you wanting to be aware and on top of your personal wellness? Have you actually ever considered what a primary care doctor can or should be able to do for you? Knowing your needs and goals gives you a starting place on making a decision that is individual to your specific needs.

2. What is their primary care coverage?

Once you have defined what it is you are looking for from a primary care facility, knowing the capabilities of different clinics will help you narrow down which one is right for you. A simple phone inquiry or look on their website should give you a good idea of the services they offer, and if that is not the case you may want to keep looking.

3. Are they in-network with my insurance provider?

Did you know that not all doctors/clinics accept insurance? Knowing your coverage prior to your visit will help you avoid surprise medical bills. At T Off Men’s Health, we verify your insurance prior to your appointment and are happy to contact you to go over your coverage with you.

4. Are there any specialty services covered?

This is what truly sets us apart from the rest. In addition to the primary care services we offer, we also offer specialty services such as hormone replacement, allergy testing and treatment, weight loss services, botox or “BROtox” as we like to call it, and are constantly expanding our services list to better support the health and wellness our patients. With us being a primary care office we are able to cover many of our specialty services through insurance. Here’s why getting us to check your insurance coverage and switching to us is a great idea (you are paying for the coverage, why not use it for whatever you can!!)

5. Is the location convenient enough for me to regularly use them as my provider?

We all know that no really likes to go to the doctor. Not only do we have 3 convenient clinic locations in Keller, Uptown Dallas, and Downtown Fort Worth, but we have designed each clinic with men in mind. Come in and relax in our leather recliners, listen to sports and be surrounded by your favourite team’sams garb. We are making the doctor’s office experience more enjoyable for our patient’s with short wait times and a more relaxed atmosphere.

Ask yourself these 5 questions, and if you have any more don’t hesitate to call our office to speak to one of our friendly staff. We are here to support your health and wellness needs and goals.

 

Top 10 Body Weight Exercises You Can Do Anywhere

There are some tried, tested and true basic body weight exercises that have been used for decades that can not be dismissed. Whether you are at the gym, in a hotel room on the go, outside at the park or the comfort of your own home these 10 exercises will produce results to improve/maintain your physique between your regular workouts.

When you break it down the most basic bodyweight exercises are pushups, plank, crunch, squat, and lunge and everything else is some variation or combination of these. Simple right?

We recommend 12 reps of each exercise and if you have time, 3 rounds. If you can only fit one round into your schedule do that!! It’s more about consistency then anything. Fit in what you can when you can.

Here is a 10 exercise full body workout you can follow with a few options to change it up if you feel inclined:

1. Pushup/ **Pike Pushup

This one’s a timeless classic. The pushup is essential for building a big chest, cannonball delts, and triceps that look like the wishbone you pulled out of the turkey on Thanksgiving. Master this move and it will yield the same benefits as the bench press.

**If you’ve reached a plateau with your standard pushup routine, it might be time to try the pike pushup. To do this make a V with your body and lift your hips, as you bend your elbows and push back up you target a different area of your upper body while challenging your balance in a different way. This variation directly targets the shoulders and can help improve weak areas, leading to muscle development all over.

2. Plank / Star Plank

Plenty of fitness experts think holding a plank for a minute-plus is a very impressive measure of fitness. The plank requires excellent shoulder stability and top-notch muscle endurance of the abs, lower back, shoulders, neck, and legs. Not only that, but it works well to develop an impressive six-pack (more time under tension = more muscle).

Star plank is an advanced variation of the plank not only creates a greater challenge for your core but also forces your chest and shoulders to pick up some of the load. It also proves you can work your chest, shoulders, and abs at the same time.

3. Plank to Pushup

Take your plank work to the next level with this difficult variation that targets your upper body and your core at the same time.

Here’s how to do it: Start in a plank position, resting on your forearms. Press yourself up away from the ground one arm at a time into a pushup, while maintaining perfect plank position. Press first with your left forearm, keeping your right palm on the ground. Then return to prone position. Press with your right forearm while your left palm remains on the ground.

Ready to make it even more difficult? Lift a leg while you do it, extending your hip muscles and forcing your upper body to account for an even greater imbalance.

4. Bicycle Crunch

A notoriously tough core and cardio exercise, the bicycle crunch targets three major components of your core: Your main abdominus muscles (targeted by the main crunching motion), your obliques (the side-to-side rocking), and your lower abs (the “reverse crunch” motion). It’s also a good way to target muscles like hip flexors and even your shoulders as you work to stabilize your body.

5. Burpee

The No. 1 favorite exercise of any trainer who wants to help their clients burn fat, the burpee has become a staple in programs from bootcamps to CrossFit and everything in between. A full-body explosive motion that requires better cardio than hill sprints and more coordination than nearly any exercise, there’s no doubt that a steady diet of burpees will accelerate your progress toward a leaner, shredded body.

6. Mountain Climbers

A staple of athletic training, mountain climbers are another great core exercise that really fires up your hip flexors and abs while also challenging your upper body to maintain balance. These are a great static exercise that gets your heart rate pumping.

7. Bodyweight Squat/ Jump Squats

A fitness essential, the basic bodyweight squat (or “air squat”) is a vital exercise for maintaining lower-body strength throughout your life. Situate your feet about shoulder-width apart, and make sure you maintain a natural arc in your back and spread your weight through your feet as you hinge your hips and knees into the squat. When you raise yourself back up, make sure your knees are in line with your feet—not drawn inward—so the force hits your knees in their natural hinge.

Jump squats are perfect exercises for athletes or bodybuilders looking to improve their explosive lower-body power, and for adventure-race types who want to improve their ability to clamber over obstacles and keep moving fast. Make sure to land softly as you go into your next rep, forcing your muscles to handle a workload in both the concentric and eccentric motions of the exercise.

8. Overhead Lunge

The overhead lunge—basically just a lunge, which is when you stand with your feet hips-width distance apart and extend one leg back at a time-bending your back knee to a 90-degree angle. Add in raised arms above your head—this is a good way to strengthen your lower body and build up your balance. It might seem like an easy variation, but try enough of them and watch as that perfect touchdown signal becomes a flailing mess.

9. Glute Bridge

Lie on your back, bring your feet as close to your butt as you can, then thrust up with your hips and squeeze your glutes. Yeah, not exactly the prettiest exercise but any trainer will tell you that having strong, mobile glutes is essential for good back health—and other experts agree that having a set of glutes does wonders for your sex appeal.

10. Prone Back Extension

Lie on your stomach, extend your arms out wide and zip your legs together, as you inhale lift your chest and your legs. Sure, anyone can do a reverse hyper on a machine, but the tension is most times inadequate for serious muscle development. One thing trainers won’t tell you: the higher the amount of tension a muscle is put under, the stronger it responds (So harder contractions mean more muscle).

The prone back extension certainly creates a huge, deep contraction more in line with your natural back motion, helping you forge a strong, healthy lower back. It’s also a great stretch along the front side of your body at the end of the circuit.

 

Exercise is a very important aspect of a healthy lifestyle, but there are other components. If you are looking for support in other areas of your healthy lifestyle and wellness regime, the providers at T Off Men’s Health are here to support you every step of the way.

If you have any questions for us please call our corporate office at 817-345-0303.