The focus is not just on physical health, but also men's mental health and emotional wellbeing.
Here are the Doc’s 3 tips to help you make small changes to build healthier habits:
We’ve heard it all before; do regular exercise, but there’s a reason why it’s so important especially for men.
Having regular daily habits so it doesn’t become a burden will help you be well so you can sleep well, think well and behave well the next day.
Incorporating physical activity especially resistance training exercises into your daily routine can help improve your cardiovascular health, maintain a healthy weight, boost energy levels, improve your mental wellbeing and reduce the risk of developing chronic diseases.
The Doctor’s weight loss program incorporates a daily set of resistance training exercises which have been put together by an exercise physiologist that you can do at home or outdoors using your own body weight.
Doc Tip: Change your routine by engaging in simple exercises such as walking or jogging and gradually increase the intensity and duration of your works to challenge your body and achieve greater fitness goals.
A healthy diet that is balanced and nutritious helps give you the energy you need to keep active throughout the day and also helps protect against the risk of developing health conditions like diabetes, heart disease, and stroke.
Eating a well balanced diet means eating a variety of foods from each of the 5 food groups (vegetables, fruit, lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes or beans, grain foods, milk or yoghurt mostly reduced fat), in the recommended amounts. It’s important to choose a variety of foods within each food group. As different foods provide different types and amounts of key nutrients, it's important to choose a variety of foods from within each food group to help keep your mind and body healthy.
The Doctor’s weight loss program incorporates calorie and portion controlled meals that contain a variety of ingredients to help you ensure you eat a balanced diet. These meals which are used on a short term basis will help you understand the types of foods you can eat as part of a balanced diet and the portion sizes that are appropriate for you.
Doc Tip: Limit your intake of processed foods like cakes, biscuits, soft drinks and alcohol which are examples of foods that are usually high in saturated fat, added salt or added sugars. If you feel hungry opt for a glass of water and then wait and see how you feel. These types of foods should be considered as extras to your usual diet and only eaten occasionally and in small amounts.
Mental health issues such as depression and anxiety pose significant risks for men’s health. This is often due to expectations of strength and hiding, or at least not showing or talking about emotions and feelings.
Chronic stress can have an effect on your physical and mental health and can come in many forms like financial pressure, relationships, family and friends, work or changes in your life.
Some key warnings include, changes in bowel or bladder habits, persistent constipation or diarrhoea, unexplained weight loss or gain, chronic fatigue, or changes in mood or wellbeing.
Doc Tip: Taking note of these warning signs is essential especially for men. If or when they occur, you should consult a Doctor to help. Also, regular check ups and open communication with health care professionals are a vital ingredient in good men’s health and wellbeing.
It’s the small healthy habits over time that can make a big difference to your physical and mental health and wellbeing. Incorporating more exercise to your weekends, and opting for healthier choices can make a world of difference to your long term health.
Make June the month you put men’s health on a path to healthy habits. Check in with one of our Doctors to start your journey to better health or read more about how the Doctor’s program can help you.
]]>Without a doubt, Autumn is one of the best times of the year to get outdoors. Cooler temperatures, and beautiful foliage are the perfect incentives to go for a walk, start your new veggie patch or get the family together for a hike. Adding these activities to your Autumn can also help improve your health, keep you active and lose weight.
Here's 6 autumnal activities to help you make the most of the change of season and all the beauty that Autumn brings!
If walking isn't already part of your routine, this is the best time to get started so the habit is formed before winter arrives. So, don't pack away your walking shoes because a gentle stroll or walk in Autumn can help you stay active and in works wonders for your physical and mental health.
Walking briskly for 30 minutes can allow you to burn up to 150 calories. Try signing up for a walk event, or get your family members involved to help keep you accountable and also provides quality bonding time.
Research shows that spending more time outdoors and exploring nature has tangible health benefits including boosting energy and mood levels. So, make it a goal to get out into the wilderness at least twice a week (hello Saturday and Sunday!).
If you have lots of trees in your yard, turn what might seem like a big chore into family fun time. In addition to being a great source of physical exercise, raking leaves in your yard will check one more thing off your to-do list. Your kids will also love the fun together time as you rake (and jump into) piles of leaves.
Summer flowers may be dying off and growth slowing down, but Autumn is not a time to rest in the garden. Start a veggie patch that will help keep you active and outdoors.
There are plenty of things to plant now that will keep providing food through cooler weather. In most areas of Australia, you can plant out brassicas (broccoli, cauliflower, cabbage) peas, beans, spinach, and silverbeet to have lots of delicious green veggies for winter meals along with onion and garlic for flavour.
Prefer to go pack-free or enjoy a more challenging hike? Whether you're a beginner walker or an experienced hiker, Australia is home to some of the best and most iconic hiking trails.
From the Scenic Rim Walk in Queensland, Kanangra to Katoomba Hike in New South Wales, the Cape to Cape Track in Western Australia, the Heysen Trail and the Flinders Ranges Walk in South Australia, the Jatbula Trail in the Northern Territory or the Overland Track and Cradle Mountain Walk in Tasmania are just some of the incredible places you can explore to help keep you active and inspired during Autumn.
You will explore areas that you never knew existed and it will help you feel more connected to the land that we call home.
Exploring nearby botanical gardens is a great way to keep active during Autumn and a wonderful way to spend with the family. Spending time outdoors this way, even if just for an hour, is a healthy outdoor Autumn activity that will also give you a boost of Vitamin D. This vitamin is essential for improving the absorption of calcium into your bones.
Summer may be over, but nature's fruit bounty still has plenty in store for the pickers among us. There are plenty of places across Australia where you can pick Autumn fruits like apples, figs, peaches, nectarines, plums and the ever-present strawberry.
This is a fun family activity which teaches where food comes from and gives the whole family the opportunity to learn about agriculture and science too.
Doc Tip: Make sure you wear a hat and put on sunscreen and one that is SPF30 or above anytime you go outside. Even if you're only outside for 20 minutes, you still need sun protection!
At The Doctor's Kitchen Australia, we care about you and your health which is why our program is designed to help you live your healthiest life.
We're encouraging all Australians to make their health a priority by changing the way they eat, keeping active and focussing on their health.
Book in with one of our Doctors to get started and transform your health for life. To find out more on how you can get started, click here.
]]>Here’s how:
New research suggests that people who lost 10 percent of their body fat in the first five years following a Type 2 diabetes diagnosis were more than twice as likely to put the disease into remission than those who maintained their weight. Nudging down the number on the scale by just 5 to 10 percent has been shown to help some people reduce the amount of diabetes medication they need.
With type 2 diabetes, your body doesn’t properly respond to the insulin produced by the pancreas which causes your blood glucose (sugar) levels to increase. This is called insulin resistance and it’s often linked to excess weight.
Losing weight, especially body fat and abdominal fat, will help make the body better respond to the insulin produced and allow the insulin resistance to decrease. Studies have shown that insulin resistance improves as a result of weight loss because the inflammatory responses in the muscles decreases. So, when insulin resistance goes down, it will help to better control diabetes and contribute to improved health.
High blood pressure and high cholesterol levels are common conditions among people with Type 2 diabetes. High blood pressure can lead to damaging artery walls and having too much LDL (bad) cholesterol and triglycerides, another blood fat, can lead to build upon the damaged artery walls and further complications.
Carrying excess weight adds to the problem.
Losing weight can lower your risk of developing high cholesterol, high blood pressure and coronary artery disease. Recent studies shows that those who lost 5 to 10 percent of their body weight significantly lowered their total cholesterol, triglycerides and LDL cholesterol.
Diabetes also increases the chance you’ll experience sleep apnoea, a sleep disorder that presents as abnormal breathing during sleep. It is estimated that about 5 percent of Australians have sleep apnoea with around 1 in 4 men over the age of 30 affected.
Research has found that weight loss can help improve obstructive sleep apnoea. Sleep loss leads to increased insulin resistance, so having a restful night’s sleep may also help you better control your blood sugar and overall health.
According to a previous study, people with Type 2 diabetes are twice as likely to have mobility related issues as people who don’t have the disease and that it increases as the level of obesity and physical inactivity increases.
An intensive lifestyle intervention that results in weight loss and improves fitness will help slow the loss of mobility for those suffering with Type 2 diabetes and make day to day activities easier.
According to Diabetes Australia, two million Australians have pre-diabetes and are at high risk of developing type 2 diabetes. Without sustained lifestyle changes, including healthy eating, increased activity and losing weight, approximately 5-10% of people with pre-diabetes will go on to develop type 2 diabetes each year.
Evidence shows type 2 diabetes can be prevented or delayed in up to 58 per cent of cases by maintaining a healthy weight, being physically active and following a healthy eating plan. Many people don’t know they are at risk of developing type 2 diabetes.
Making lifestyle changes that you can sustain is critical for weight management and also preventing chronic diseases like Type 2 diabetes from eventuating.
The Doctor’s prescribed weight loss program is managed by General Practitioners and revolutionises health and fat loss by providing a structured, measurable and medically controlled weight loss programs. Our program allows us to understand a patient’s vital stats and their risk for developing a chronic disease with the latest advanced bio-electrical impedance analysis. This analysis gives you an understanding of your current body fat %, muscle mass, BMR at rest (the number of calories your body burns at rest) and your biological age.
We use our calorie and portion controlled healthy meals as a tool to help you understand the types of food you should eat and the portion sizes that are appropriate for you coupled with a daily resistance training plan to help you make lifestyle changes that you can sustain.
Diabetes can be better managed with healthy eating combined with regular physical activity and weight management.
To find out more about the Doctor's Program or to book in with one of our Doctors click here.
]]>The Doctor’s Kitchen, an innovative and life-changing weight loss program, is excited to announce its new and exclusive member offer to CBHS Health Fund members.
From January 2023, CBHS members can enjoy an upfront discount of 35% off The Doctor’s Kitchen weight loss meals plans. If you're a CBHS Health member you can read more about this life changing new member benefit here!
When you have weight to lose, often the first step is to change the way you eat.
CBHS Health is a member-owned, not-for-profit health fund and one of the ways they’re supporting their members’ wellness goals is by working together with The Doctor’s Kitchen. This enables The Doctor’s Kitchen greater access to help Australians to improve their health and wellness in a way that is sustainable, and affordable.
Founded in Brisbane by GP Dr Phillip Wuth, The Doctor’s Kitchen helps everyday Australians improve their health and increase their quality of life. They do this through the medically backed dietary aid and a holistic approach to care. This empowers individuals in their weight loss and health transformations. The Doctor’s Kitchen partners with GPs all over Australia to provide equal access to its program on a local level across Australia.
“The incorporation of The Doctor’s Kitchen prescribed weight loss meal program into private health insurance programs brings exponential opportunities for us to have a positive influence on the health and lives of everyday Australians across the continent in a very unique and preventative way. This collaboration means that eligible CBHS members will now be able to obtain an exclusive discount to kick start their journey to better health with The Doctor’s Kitchen to begin this life changing program, to optimise and gain health, not just lose weight,” Dr Wuth said.
“Our core focus is to help as many people across Australia attain their optimal long-term weight, health and lifestyle goals,” Dr Wuth said.
“Seeing the individual success stories everyday inspires us to do what we do at The Doctor’s Kitchen. We have transformed the lives of so many patients that have not succeeded with other programs focusing only on weight loss.”
“Our doctors take pride in taking a holistic and personalised approach to our patients, and as such have seen many individuals achieve incredible weight loss and health transformations.”
“We have reversed lifestyle conditions such as high blood pressure and type 2 diabetes risk, had patients reduce their medication for their conditions, had patients come off their sleep apnoea machines and significantly improved the quality of life of countless others. Each individual success story adds to our overall goal of improving the health and wellbeing of the population at large.”
This is accomplished by connecting members with their local participating GPs, who can guide them through the program and provide optimal wellness assistance. The Doctor’s Kitchen also offers Australia-wide online consultations for members that do not have direct access to a participating GP.
Through the premier ready-meal-prep service Lite n’ Easy, The Doctor’s Kitchen offers three different doctor-approved meal plans, of 1,000, 1,200 and 1,500 calories each, which are nutrient packed with clean ingredients to help members realise their weight-loss and health management goals.
The Doctor’s program is designed to drastically reduce the risk of many serious chronic diseases such as cardiovascular disease, type 2 diabetes, some musculoskeletal conditions, and some cancers by targeting a common root cause – excess weight under the guidance of a doctor.
“Losing weight isn’t just about aesthetics, it’s about helping people to access the help they need to achieve improved health and wellness in a way that is sustainable.”
“It’s also about affordability. The more people who are able to access doctor-assisted weight loss through their health insurance, the more value and life improving benefits funds are able to provide to their customers.”
Recent statistics indicate that 67 percent of Australian adults are overweight or obese, a number which has doubled in the last 10 years. It is projected that in another 10 years more than 40 percent of Australians will fall into the obese category. These figures do not account for the massive costs to the quality of life experienced by individuals suffering from poor health due to obesity, and the impact on their families.
“By working with The Doctor’s Kitchen, CBHS is taking a preventative stance against these undesirable outcomes and is actively promoting their members’ wellness by providing greater access to medically based, doctor-endorsed programs which counter and address chronic disease brought on by poor diet and weight management,” Dr Wuth added.
“We are absolutely ecstatic to be continuing our partnership with CBHS to help members improve their quality of life and reduce the likelihood of developing chronic disease.”
CBHS Health Fund follows CUA Health Insurance (which was recently acquired by HBF Insurance), the first health fund in Australia to partner with The Doctor’s Kitchen and deliver on members’ wellness goals. The Doctor’s Kitchen is working to partner with every health fund in Australia, to incorporate this preventative service as part of their health insurance. This will vastly improve the health of everyday Australians and help The Doctor’s Kitchen achieve its goal of healing Australia’s obesity problem with proper diet, nutrition and the support of participating local GPs.
If you are a CBHS Health Fund member, enjoy an upfront 35% discount off calorie and portion controlled weight loss meals and kickstart your transformation to better health.
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A sugar-laden diet may raise your risk of heart disease even if you aren’t overweight. The higher the intake of added sugar the higher the risk for heart disease.
Diets high in added sugar are also linked to belly fat, also known as visceral fat which wraps around your abdominal organs. Too much belly fat is also linked to chronic diseases including diabetes and heart disease.
Deciding to cut back on your added sugar intake is no easy task. Despite our best intentions, the average person is consuming more than double the amount of their recommended daily sugar intake. Hidden added sugars especially in savoury foods (like pasta sauces, tomato paste) is one of the reasons. Some of the foods we eat or drink every day — flavoured yoghurt, flavoured coffees, sweetened granola, and non-dairy milks — have more sugar than you might expect.
While our bodies needs a small amount of sugar, consuming excessive amounts can lead to weight gain which can impact on your health. It can also increase your risk of developing a chronic diseases including type 2 diabetes, blood pressure and heart disease. Luckily, there are some simple swaps you can take to reduce the amount of added sugar you consume.
So, this month, take the pledge by picking one swap and sticking with it! Check the progress of your health with the Doctor’s Health + Weight Tracker APP - you may be surprised as to how much of an impact you are making on your health by simply swapping out even just one for a healthier alternative.
Here are 4 of the Doctor backed sugar swap ideas that can help:
Flavoured yoghurts with high amounts of added sugar can contain up to 16 grams in one single serve tub. Swap this out for some fat free Greek style yoghurt with a teaspoon of honey for only 6 grams of added sugar.
If you normally consume one tub of flavoured yoghurt daily (containing 16g of added sugar), and then switched to fat-free Greek style yoghurt or natural low-fat yoghurt with a teaspoon of honey, this could save you roughly 14,600 calories annually. This adds up to about 1.8kgs lost each year.
Sweetened granola can have a surprising amount of added sugar. If you are eating it as a topping (approx. ⅓ cup) or as cereal for breakfast (3/4 cup), added sugar can be 6g to 15g or more. There is a delicious variety of an unsweetened granola that is now available that has no added sugar that you can try.
Simply consuming unsweetened granola instead of the sweeter granola alternative could mean saving up to 21,900 calories over a year or over 2.7kgs lost of sugar for the cereal portion!
Doc Tip: If you're eating granola with a meal, try to make sure there is 6g or less of added sugar in total. You check this by reading the nutrition information on the label.
Dairy free milk (for example, almond, soy or cashew) can have a lot of added sugar if you choose one that is sweetened. The sugar content tends to range from 3 grams to 13 grams of added sugar! Make sure to read your labels carefully and select an unsweetened option with 0 added sugar on the nutrition facts label.
Making this change daily for a year would mean about 18,980 fewer calories from added sugar and about 2.2kgs lost!
You can also try swapping your sugary drinks for a glass of sparkling water or swapping your coffee made with whole milk to a coffee with skim milk.
Did you know that a standard sized caramel coffee can have up to 46 grams of sugar. This equals 10 teaspoons of added sugar. Adults should reduce their intake of sugar to less than 10% of their total daily energy intake. On average, this equals about 11 teaspoons (50 grams) of sugar per day for an adult. This means that in one standard sized caramel coffee, this is almost all of the daily intake of added sugar per day of an average adult.
If you find yourself at a coffee shop where honey is the offered alternative, you could save about 58,240 calories if done daily for a year. This means a weight reduction of about 7kgs over a year!
Doc Tip: Try swapping your caramel coffee for any standard sized coffee with a teaspoon of honey instead for only 6g of added sugar.
Even if you're already at a healthy weight, reducing your intake of added sugar can help keep your blood pressure, and cholesterol at healthy levels. This can also decrease your risk for heart disease and other linked chronic diseases.
For your long-term health, reaching for alternatives which have no-added sugar, such as sparkling water, seasonal fruits, and vegetables can help you manage your weight, reduce belly fat and improve your heart health.
If you're ready to take the plunge and transform your health, book in with your nearest prescribing Doctor to improve your health for life! To find out more on how to get started, click here.
]]>The Doc’s put together 6 of his favourite tips to help you stay on track on your new year’s resolution and so you don’t have to hide in your room either!
If you can integrate these Doc’s tips as part of your Australia Day celebrations, it will help you get through.
Doc tip #1 | Start with high yielding workout
Start your day with some high yielding resistance training workouts! Resistance training builds muscle and burns more calories than fat up to three times more according to some estimates. It doesn’t end after you finish either. Studies show that your body is still torching calories for the next 24 – 48 hours. This is very good news if you’re trying to lose weight.
The best part is that you don’t have to spend all your time in a weight room. The Doc’s resistance training plan which you can access as part of the Doc’s program can be done at home or outdoors bright and early and at your leisure!
Doc Tip #2 | Eat a filling breakfast
If you eat breakfast, make sure that you include some fresh fibre and protein. Protein is a key nutrient for weight loss. Adding more protein to your diet is one of the easiest and most effective ways to lose weight. Studies show that protein can help curb your appetite and keep you from over eating.
Starting your day with a high protein breakfast may be an effective way to help you feel full for longer.
Doc Tip #3 | Stay hydrated
Staying well hydrated and drinking enough water each day is important for your health for many reasons including to regulate body temperature, keeping joints lubricated, preventing infections, delivering nutrients to cells and keeping your organs functioning properly.
Studies show that drinking more water may also benefit weight loss and maintenance. When the stomach senses that it is full, it sends signals to the brain to stop eating. Water can help take up space in the stomach, leading to a feeling of fullness and reducing hunger.
Drinking more water especially before meals may help to reduce appetite which decreases the calorie intake leading to weight loss.
Add lemon juice or even mint to make it even more refreshing!
Doc Tip #4 | Get outdoors
It’s called the great outdoors for a reason!
A breath of fresh air is not just good for our health, but also for your mental health and happiness. Venturing outside is a perfect way to celebrate Australia Day and can make a huge contribution to your health and happiness.
If you’re heading to the beach, make sure you bring along all the beach essentials and of course, SPF 30 or higher sunscreen!
Doc Tip #5 | Opt for smarter beverage options
Unless you’ve got self-reserve of steel, living an alcohol-free life isn’t easy especially at special events, functions and bbqs.
Choose wisely and try to avoid very high calorie options such as cocktails.
It’s easy to forget that drinking regularly can easily lead to weight gain in the same way that second portions can. There are about 380 calories in two large glasses of wine for example – that’s equivalent to 7.5 mini sausage rolls!
Doc Tip #6 | Don’t beat yourself up
It’s easy to completely write off the whole week after having a slip up. However, the Doc recommends that one day out doesn't have to compromise all your efforts and goals. Just recognise that you’ve made a slip up and get back to sticking to your goals the next day. Acknowledging your slip up will make it that bit easier to make better choices!
If you’re wanting to celebrate Australia Day a little differently this year to keep on track with your health goals, then try the Doc’s tips. If you’re wanting to transform your weight and health and get started with the Doc – lose weight the Doctor way and book in now!
]]>The Doctor’s Kitchen Australia has now partnered with Lite n’ Easy to expand the reach of its unique preventative doctor-endorsed program to patients across the country through medical centres servicing a greater proportion of Australians.
Founded in Brisbane by GP Dr Phillip Wuth, The Doctor’s Kitchen helps everyday Australians improve their health through a holistic approach to care which empowers individuals in their weight loss and health transformations.
“My main goal is to prevent disease, maximise quality of life and keep patients out of hospital. This is why The Doctors Kitchen was established,” said Brisbane based GP and the founder of The Doctor’s Kitchen, Dr Phillip Wuth.
“Our partnership with Australia’s premier and long respected ready-made meal manufacturer, Lite n’ Easy, is an exciting step for our program and Australians; we are now offering unrivalled food quality and distribution around the country,”
“The partnership with Lite n’ Easy will provide people with greater access to a range of calorie controlled ready-made meals that meet the nutritional, fat and content requirements of our program.”
“This partnership brings exponential opportunities for us to have a positive influence on the health and lifestyle of people in a very unique and preventative way through general practitioners using The Doctor’s Kitchen prescribed weight loss meal program, to deliver better health to all Australians. This collaboration means that more people across the country will be able to now get access to this life changing program, to optimise and gain health, not just lose weight through their local doctor.”
The Doctor’s Kitchen through Lite n’ Easy offers three different doctor approved meal plans of either 1000, 1200 and 1500 calories, which are dietitian designed and nutritionally balanced to help patients achieve their weight loss and health management goals.
The 1000 calorie meal plan is a bespoke, lower calorie offering for Doctor’s Kitchen patients. It is made up of the Lite 5 day breakfast and lunch plan which provides 800 calories (300 breakfast + 400 lunch + 100 milk), combined with a smaller dinner option in the form of a Lunch Favourite under the guidance of a trained GP.
The Doctor’s Kitchen through Lite n’ Easy offers three different doctor approved meal plans of either 1000, 1200 and 1500 calories, which are dietitian designed and nutritionally balanced to help patients achieve their weight loss and health management goals.
The 1200 calorie meal plan is a full 5 day meal plan which includes everything you need for breakfast, lunch, dinner and snacks each day. The only extra thing you need to buy is milk.
The 1200 calorie meal plan is a complete plan giving people their daily 5 serves of veggies and 2 serves of fruit simply while on the Doctor’s prescribed program.
1500 Calorie Meal Plan
The 1500 calorie meal plan is a full 5 day meal plan which includes everything you need for breakfast, lunch, dinner and snacks each day. The only extra thing you need to buy is milk.
The 1500 calorie plan is a complete solution, also ensuring that you reach your daily 5 serves of veggies and 2 serves of fruit a day.
Lite n’ Easy have over 235 delicious meals to chose from to help make your weight goals while on the Doctor’s program simple and easy to follow. Their range of delicious, healthy meals are made with quality ingredients delivered fresh daily.
The Doctor’s Kitchen is Australia’s only medically prescribed weight loss meals for fat loss and metabolic health.
“Our prescribing doctors set our patients up for success through the entire process, and provide individualised biometric measurements of key health indicators leading to personalised fat loss meal plans to help transform people’s long term lifestyle habits.” said Dr Wuth
Rather than tracking your health through tape measures and ordinary scales, progress is measured through a patient's individual biometrics and body composition results.
Unlike ordinary scales that record only body weight, the bio-impedance scales that are used as part of the Doctor’s program provides additional data such as body fat, abdominal fat, muscle mass and basal metabolic rate (BMR) (the number of calories your body burns at rest),' Dr Wuth said.
Your transformation starts at your initial check in with your prescribing Doctor.
At your consult, you will receive an initial health assessment and risk factors for chronic disease.
Your Doctor will provide you with a detailed body composition report to help you understand your body’s individual biometrics (weight, body fat %, body water %, muscle mass (kg), basal metabolic rate (BMR) (cal per day at rest), biological age, visceral fat rating, bone mass, body mass index) using advanced segmental body composition analysis technology.
“New research has found that these are the numbers that matter and can be the key to losing weight and keeping it off.”
Dr Wuth said his top tip for anyone who wants to lose weight or feel healthier is to check in with one of the Doctor’s Kitchen trained Doctors to help better understand your vital biometrics and overall health.
To find out more or to get started with the Doctor’s Kitchen weight loss program with the support of a Doctor and meal plans, visit here.
]]>Starting this week health conscious people everywhere are bracing themselves for days of parties, feasts and festivities.
It can be overwhelming.
The Doc’s #1 philosophy is that everything in moderation so you don’t need to restrict yourself from things you enjoy. It can be helpful to enter the holidays with a plan to keep your healthy life style on track.
The holidays are challenging for everyone on the eating front, and self-compassion goes a long way toward letting you come out healthy and happy on the other side.
Don’t let one or two frustrating events spoil the entire season.
Executing your plan to eat healthy over the festive season may be easier said than done. For instance, buffet-style meals can be particularly challenging for many people, as there are no clear boundaries to stop you from overeating.
Do you skimp too much on dinner then lose it at the dessert table?
Try to anticipate these obstacles and set up an alternative course of action.
The Doc recommends committing beforehand to only eating one (satisfying) plate of food.
When it is time to serve yourself, examine the entire table of options before making your decisions, then choose the tastiest items you can find that are as healthy as possible. Once you’ve made your selections, eat them slowly and mindfully.
Setting up a plan before events can help you from having to make decisions in the heat of the moment and reduces your reliance on willpower.
A few small slip-ups, isn’t the end of the world and shouldn’t de-rail your long efforts to reaching your weight and health goals.
Instead of skipping your workout and indulging on ice cream in the bathtub to console yourself, ask yourself what you could have done differently to prevent it.
As you build your holiday hacking skills you are certain to experience many successes and many setbacks. This is the only way to make long-term progress to reaching your goals.
Your strategies will need to adapt to the changing times especially during the festive season, but the lessons you learn each year will stay with you.
Take the long view to get the most joy and the most health out of every holiday season.
]]>The Doctor's Kitchen, Australia's only medically prescribed weight loss meal program for fat loss and metabolic health, has announced its expansion move across the country to make its program more available to people living in New South Wales through a new partnership with the premier integrated health service ATUNE Health.
Simon Ashley, Founder and CEO of ATUNE Health Centres and highly respected accredited practising Osteopath, established the multi-disciplinary health facility for clients throughout Newcastle, Lake Macquarie and the Hunter Region.
Simon established ATUNE Health Centres in 2006 with a vision to provide holistic healthcare to the local community. His dream of establishing an “Integrated One-Stop Health Centre” is developing every year as ATUNE continues to grow.
Since its inception, ATUNE has grown from a single employee in 2006 to over 60 team members with 2 locations and 17 different health professions. ATUNE Health Centres is now a multi-award-winning centre.
Simon is passionate about health and seeing individuals, and the community, discover the truth about their health, restoring lives one at a time. He believes that we were created to be healthy and whole and that this state of health should be maintained to ensure freedom from sickness.
Dr Phillip Wuth, Brisbane based GP and Founder of The Doctor’s Kitchen Australia established the Doctor’s Kitchen to prevent disease, maximise quality of life and keep patients out of hospital.
“Our aim at The Doctor’s Kitchen is, and has always been, to revolutionise health and fat loss in Australia by providing structured, measurable, medically controlled and accessible programs utilising expert medical intervention Australia wide”, Dr Wuth said.
“This expansion to service patients across Newcastle, Lake Macquarie and the Hunter region through ATUNE Health means that more people across the country can access the weight loss program to improve their health and wellbeing.” Dr Wuth said.
“The availability of The Doctor’s Kitchen prescribed weight loss meal program through ATUNE Health brings exponential opportunities for us to have a positive influence on the health and lifestyle of more people in New South Wales in a very unique and preventative way. This collaboration means that people in these regions of New South Wales will now be able to get greater access to this life changing program, to optimise and gain health, not just lose weight” Dr Wuth explained.
Weight loss can improve overall health and reduces the risk of developing several chronic health conditions. Researchers suggest that even a modest weight loss of just 5% can lower your blood pressure and reduce the risk of developing type 2 diabetes.
Elizabeth Cooper, a well respected and accredited practising dietician at ATUNE Health Centres will be supporting patients to begin the Doctor’s prescribed weight loss program throughout this region of Australia.
Lizz believes that good health choices are a gift you give yourself and works in partnership with her clients to create individualised goals and personalised approaches that are realistic and achievable.
Lizz works collaboratively with her clients to help them understand the connection between the medical condition and nutritional needs, so her client knows why the changes are important so that they their changes can be life long.
“Weight management is clearly one of the best ways to control chronic conditions including diabetes and demonstrates the importance of investing in prevention to help people lose weight now, rather than waiting for them to develop severe complications down the line.” Dr Wuth said.
According to Dr Wuth, ready-to-eat calorie controlled meals based on a patient’s body composition are recommended by The Doctor’s Kitchen and sent to the patient each week.
“The key is to eat fewer calories than you expend and monitor your vital stats like your body fat and muscle mass. It is recommended that patients begin on the calorie controlled meals five days a week and prepare their own meals for two days of the week,” Dr Wuth continued.
The Doctor’s prescribed weight loss program offers patients a tangible way to actively manage and monitor their weight and health for life under the guidance of a practitioner.
“Rather than tracking your health through tape measures and ordinary scales, progress is measured through your individual biometrics and body composition results. Unlike ordinary scales that record only body weight, The Doctor's Kitchen prescribed program incorporates body composition scales to measure patients which provides additional data such as body fat, abdominal fat, muscle mass and basal metabolic rate.
This year alone the business has rolled out several ground breaking partnerships including with Lite n’ Easy, CUA Health Insurance and CBHS Health Insurance and CBHS Corporate Health Insurance with many more to follow.
The Doctor’s Kitchen prescribed weight loss meal program revolutionises health and fat loss in Australia by providing structured, measurable and medically controlled weight loss programs. If you are seeking to lose weight, struggling with your weight, or have a lifestyle-based condition, such as high visceral fat, diabetes, heart disease, cardiovascular disease, sleep apnoea, obesity, fatty liver, high blood pressure or cholesterol, The Doctor’s Kitchen has the tools to achieve your weight loss, transform your health and improve your lifestyle.
Offering regular consultations and calorie controlled meals delivered, the program has helped thousands of Australians lose weight and improve their overall health.
If you live in Newcastle, Lake Macquarie and the Hunter Region, you can now book in with ATUNE Health to start your weight loss and health journey now! Visit thedoctorskitchen.com.au.
]]>Peta was carrying excessive levels of body fat six weeks ago when she started on the Doctor’s prescribed weight loss meal program.
Excess body fat is associated with significant risk of metabolic diseases like diabetes.
Research shows that there are significant health benefits that come from losing just 5% of your body fat. This includes lowering the risk of diabetes and cardiovascular disease and improved metabolic function in liver, fat, and muscle tissue.
Peta decided to start the Doctor’s prescribed weight loss program because over the past few years she had slowly put on weight. “I feel like a major factor of this was starting to work from home and I really needed help to kick start healthy habits.” Peta said.
With the body composition scales delivered to her home, and video consults with her Doctor, she was recommended to start on 1200 calories per day.
The Doctor's Kitchen is Australia's only medically prescribed weight loss meals for fat loss and metabolic health.
Rather than tracking your health through tape measures and ordinary scales, progress is measured through a patient's individual biometrics and body composition results.
Before starting her weight loss and health journey, Peta felt drained and defeated. “I felt like I had given up trying as life had been so busy. “I felt like I shouldn’t bother being active because I was so unfit, I was confused and didn’t know where to start.” Peta told The Doctor’s Kitchen Australia.
Ready-to-eat meals based around a 1,200 calorie plan were sent to Peta each week.
She enjoyed the Roasted Mediterranean Vegetable Ravioli and the Eggs Benedict which formed part of the menu. “I am a very fussy eater, and I enjoyed all the meals provided. There is a lot of variety, and it was easy to choose meals.” Peta said.
The Doctor’s weight loss program aims to encourage changes in habits and help you understand the impact of portion sizes on your weight loss success and long term health. Peta said that “receiving the meals made me realise the amount of food I should be eating, although it was smaller than what I had been eating before the program I still felt full after each meal.”
Australian Doctor and Founder of The Doctor’s Kitchen Australia, Dr Phillip Wuth said that “the key is to eat fewer calories than you expend and monitor your vital stats like your body fat and muscle mass”.
Peta would eat the meals from The Doctor’s Kitchen five days a week and prepare her own meals for two days a week.
Alongside the calorie controlled meals, Peta also followed an exercise program comprising resistance-based movements like squats and lunges that worked her entire body.
“They only took roughly 10 minutes, and they made a big difference to my results and the end of each fortnight,” Peta said.
When Peta was asked what motivated her the most she said that the Doctor check ins were her main motivation. “Knowing that they were coming up every 2 weeks and being able to talk to them about what I had been doing and having someone knowledgeable help along the way made a big improvement to my motivation. I was always surprised at how good my results were each fortnight.” Peta explained.
“Unlike ordinary scales that record only body weight, the Doctor's bio-impedance scales provides additional data such as body fat, abdominal fat, muscle mass and basal metabolic rate (BMR) (the number of calories your body burns at rest),” Dr Wuth said.
“New research has found that these are the numbers that matter and can be the key to losing weight and keeping it off,” Dr Wuth said.
Peta found this Doctor-led program different and better to other programs. “I have tried many, many programs and after about 2 weeks I would fall back into old habits,” she said.
“With this program, knowing the doctor appointments were scheduled every 2 weeks it helped me stay on track as I knew I would be reviewing my results with the doctor,” Peta said.
At each consult the Doctor provides you with your biometrics so you can see and understand the individual changes to your weight and overall health. “I loved learning about my body and what different results meant for me, like BMI, body fat % and body muscle. loved that the doctor made suggestions throughout the program to help me improve my results.” Peta told The Doctor’s Kitchen Australia.
Peta’s changes to her weight and body composition have had many benefits to her. She now feels like she can concentrate better while working, is more active and feels more knowledgeable when it comes to her health and what works for her.
The Doctor's Kitchen Australia is Australia's only medically prescribed weight loss meals for fat loss and metabolic health.
To find out more about how to get started or finding your nearest Doctor, you can visit the website.
CUA Health Insurance offers eligible members a rebate of up to $300 off the Doctor-led program while CBHS Health Insurance and CBHS Corporate Health Insurance members can get a 35% discount off their first order.
What are the doctor's secrets to lasting weight loss?
* Track all of your vital statistics including weight, body mass index and muscle mass. You can do this with special composition scales.
* Figure out how many calories you should be eating per day and follow that plan as strictly as possible.
* Learn to listen to hunger cues, and you might notice you don't need to snack as much and as often.
* Find an exercise plan you can stick to, set aside the time in your diary and build it up slowly.
* Keep your protein intake high to encourage fat burn, but also allow you to stay full.
]]>It’s what often comes to mind when you hear about fitness. We associate fitness with physical activity because of the strong health and wellbeing benefits.
The Doc recommends applying the same fitness logic to your mind to help keep your mental wellbeing just as fit as your physical self!
Mental fitness is keeping your brain and emotional health in good shape. There are no brain crunches or I.Q. tests involved but the occasional game of Wordle definitely counts!
Mental fitness can influence how you feel, think, and act and how you choose to process stress and anxiety. Mental fitness helps to provide you with more space to choose how to respond to a situation and to be your best.
The goal is to create thought patterns and practise daily habits to help experience more positive emotions on a regular basis.
Take for example, a stressful day at work. Mental fitness gives you the tools to pause, stay calm and be mindful of your actions and resolve your emotions without being overwhelmed by them.
Strengthening your mental fitness will help you to stay in control of your thoughts and feelings to create more positive choices that better benefit your life.
There are many benefits to strengthening your mental health. Building your mental fitness into your daily life routine will give you a greater chance of lowering stress, anxiety, and burnout.
Mental fitness is important because it enables you to develop the habits that help you break unhelpful thought or mood patterns.
There are simple ways to build your mental fitness that you can add to the many activities you already do on a daily basis:
Gratitude: Make it a point to list out the things in your life you are grateful for each day. Gratitude allows us to celebrate the present and magnifies positive emotions.
Breathing exercises: Deep breathing is one of the best ways to lower stress in your body. When you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Breathing exercises are a good way to relax, reduce tension, and relieve stress.
Sleep: Rest is as important to our bodies as eating, drinking and breathing, and is vital for maintaining good mental and physical health. Sleeping helps us to recover from mental as well as physical exhaustion.
Play games: One of the best ways to train your brain is to play games that test your reasoning and are fun ways to keep your mind sharp and stimulated. Consider these games: Wordle, crossword puzzles, board games, Sudoku.
Read more: Reading is great for your brain. It helps you visualise the characters you’re reading about, imagine what voices sound like in the written dialogue. Having to follow words and pay attention helps your memory skills improve and get better over time. Try carving out uninterrupted time in your day to read.
Time out: Mental fitness does not have to take up a lot of your time. Just spending a few minutes every day visualizing, affirming, or relaxing can help you feel better and think more clearly. Schedule a mental fitness break into your calendar - your mind and your health are worth it!
Stop multi-tasking! You may think that multitasking enables you to get many things done at once, but it actually creates more problems than it solves. Try focussing on one thing at a time.
Try to combine these activities throughout your day. Each activity will help strengthen your mental fitness to be and feel your best.
]]>To help you incorporate more of this vegetable powerhouse into your diet, especially on your days without the Doc’s meals, the Doc has compiled 3 fantastic recipes for you to try!
These flourless pumpkin pancakes are laden with hearty oats and warming spices. Fluffy spiced flapjacks in 25 minutes! Serve with maple syrup or fresh seasonal fruit. Recipe makes 4 servings at 2 pancakes each.
Nutrition (per serving): Calories: 334; Total Fat: 14g; Saturated Fat: 7g; Monounsaturated Fat: 1g; Cholesterol: 94mg; Sodium: 487mg; Carbohydrate: 43g; Dietary Fibre: 7g; Sugar: 4g; Protein: 11g
Ingredients
Directions
Looking for an adorable snack? These mini pumpkin muffins are a must-try. At 55 calories per muffin, you can enjoy a sweet snack in moderation. Recipe makes approx. 32 servings at 1 mini muffin each.
Nutrition (per serving): Calories: 55; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 91mg; Total Carbohydrates: 12g; Dietary Fibre: 1g; Sugars: 6g; Protein: 1g
Ingredients
Directions
Made with whole-grain oats, raisons and pumpkin seeds, these healthy pumpkin cookies are the perfect grab-and-go seasonal breakfast. Recipe makes 12 servings at 1 cookie each.
Nutrition (per serving): Calories: 192; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 36mg; Sodium: 106mg; Carbohydrate: 22g; Dietary Fibre: 4g; Sugar: 11g; Protein: 5g
Ingredients
Instructions
Overeating can lead to weight gain over time, especially if you are not burning those extra calories. To combat this tendency, the Doc suggests a few simple tips that can help with weight loss but also provides many other benefits too.
Mindful eating is about changing your eating habits to reach a state of full attention to your experiences, cravings and physical cues when eating. It’s about knowing the difference between true hunger cues and non-hunger triggers for eating.
If you eat too fast, the fullness signal may not arrive until you have already eaten too much. By eating mindfully, you restore your attention and slow down making eating an intentional act instead of an automatic one. This will also help you know the difference between emotional eating and eating because you’re hungry.
Binge eating, emotional eating or eating in response to a food craving have been linked to weight gain.
Changing the way you think about food, and being aware of your emotions, will help improve your self control and positive emotions.
There are many simple ways to start changing your ways to eat mindfully. The Doc recommends:
Paying Attention: Being aware while eating, sounds simple, but can significantly can help derail snacking without thinking habits. Eat mindfully with intention and attention on the food that you are about to enjoy will help you feel better when you’re finished.
Ask yourself why you’re eating: Mindful eating can help you break free from old automatic habits and reacting to emotional triggers. Whenever you feel like eating, pause to ask yourself whether you are really hungry. Try drinking a glass of water and wait before you begin eating.
Eliminate distractions: It’s hard to be present if your mind is focussing on something besides your food and you don’t realise things like whether the food was actually good or whether you are getting full. This often leads to over eating. Try turning off the TV and putting down your phone before eating.
Chew thoroughly: Your body’s subtle full cue is easier when you take smaller bites at a slower pace. Try chewing your food thoroughly to help slow down your eating pace and help reduce the number of calories you take in.
Look at your food: Think of it as using all your senses to eat. Being mindful of how things like aroma, mouthfeel, and food presentation can influence how much we eat can help increase the satisfaction we get from a meal and also prevent overeating. Try looking at your food and smelling it to help stimulate the digestive system and get your body ready to be able to better process the incoming nourishment.
Portion sizes: Our homes are filled with hidden eating traps, and simply being aware of something as simple as the size of a bowl can influence how much you eat. Try eating off salad plates instead of large dinner plates to help you understand your portion size to succeed than willpower alone.
How you eat your food is just as important as what type of foods you eat when it comes to maintaining your weight. Practising these small changes every day can help you choose healthier foods, eat only when you’re actually hungry and reduce the likelihood of overeating.
]]>Strength training helps build lean muscle
The experts say that aerobic exercise is effective at losing weight but not the best at burning fat and increasing lean muscle mass. So, when you’re losing weight strictly through cardio, it’s likely that you’ll lose muscle and fat. And, if resistance training isn’t a part of your plan, it could be slowing down your metabolism by losing lean muscle mass.
Experts say that strength training is better at building muscle or at least maintaining it than a cardio-only routine. Resistance training stimulates muscle growth, which leads to an increase in muscle mass over time. And, while aerobic exercise can also stimulate this process, this increase is not as great as it is with resistance exercises.
More muscle = a higher Basal Metabolic Rate (BMR)
Having more lean muscle means your body will burn more calories at rest. Having more muscle increases your everyday base metabolic rate, or BMR (AKA, how many calories your body would burn at rest).
Experts say that muscle mass is a more metabolically expensive tissue and the more muscle you have the more calories you burn throughout the day. So by building more muscle, you’re increasing your daily BMR and burning more calories at rest. This also helps to increase your calorie deficit, which is necessary for weight loss.
Adding strength training into your weight loss plan
At the end of the day, you still have to burn more calories than you take in to lose weight, and even though building muscle can help keep that up long-term, it’s still important to chip away at calories on a day-to-day basis. Adding in strength training into your daily weight loss plan will help to maintain your calorie deficit and lose fat!
Doc Tip: Following the Doctor's daily workout plan that integrates resistance training exercises using your own body weight will help you burn fat and keep it off in the long term. It’s important to include both types of training (i.e cardio and strength) in a successful weight-loss plan.
So no need to ditch the dance cardio or long treadmill workout – just don’t forget to throw some weights into your routine a few times a week, too.
The Best Medicine
The Doctor’s weight loss meals are calorie controlled healthy meals for fat loss and our team of experienced Doctors provide the support you need to make your weight loss journey a success with face-to-face or video consults and regular check-ins.
]]>The Doctor’s Kitchen Australia which offers Australia’s only Doctor prescribed weight loss meal program offers a first of its kind APP giving Australians on a weight loss mission access to track their vital biometrics through graphs and photos at the touch of an iPhone.
Users measure up with a trained Doctor using the body composition scales which provides a breakdown of their overall health which are then entered into the Doc’s APP on their phone that allows them to constantly track their weight, body fat, visceral fat, muscle mass, basal metabolic rate (BMR) at rest and biological age. It's designed to instantly chart the changes in your body measurements against your goals with a dashboard summary of each measurement. This summary will help users understand their overall health, rather than just weight alone, see how far they've come and how far they've got to go.
The immediate visual evidence of weight loss and changes to their health will help motivate people to stay on track with their 6-week program.
Slimmers also check in with their trained GP every fortnightly during the course of the 6-week program.
Throughout the 6-week program, people have access to healthy recipes, resistance training plan (for at home or outdoors) and weekly blog articles covering topics like meal planning, how to sleep better and how to overcome emotional eating.
So far GPs across the country have recommended the Doctor’s weight loss program to countless of people who are overweight or whose weight puts them at risk of type two diabetes.
Research suggests that losing around 5% of body fat may help prevent the onset of type 2 diabetes and significantly reduce the risk of developing type 2 diabetes.
“Excess body fat is associated with significant risk of metabolic diseases like diabetes and heart disease. The Doctor’s APP will help Australians better understand their overall health and see improvements to their individual body composition”, said Australian Doctor and Founder of The Doctor’s Kitchen Australia, Dr Phillip Wuth.
“We all know prevention is better than cure, and one way to help prevent illness is to keep tabs on key indicators of your health – weight, body fat, abdominal fat, muscle mass, metabolic age, BMR at rest”, Dr Wuth said.
Dr Wuth said: ‘Using the Doc’s APP makes it easier for people to form new habits that help them eat better and feel better.’
Mark who suffered from severe sleep apnoea had to use a CPAP machine every night to prevent waking up in a panic, gasping for breath. Mark lost nearly 30 kgs, reversed his condition and now sleeps soundly without having to rely on machinery thanks to his weight loss transformation with the Doctor’s medical weight loss meals. You can watch his incredible story here.
“My Doctor would explain the changes that were happening to my body each week, encourage me to keep going, and be blunt with me when I needed it. Having the backing of a Doctor, I couldn't really go wrong", says Mark.
Rather than tracking your health through tape measures and ordinary scales, progress is measured by prescribing GPs using body composition analysis to understand people’s individual biometrics. Unlike ordinary scales that record only body weight, The Doctor's Kitchen prescribed program incorporates bio-impedance scales to measure additional data such as body fat, abdominal fat, muscle mass and basal metabolic rate.
“The key is to eat fewer calories than you expend and monitor your vital stats like your body fat and muscle mass," Dr Wuth said.
The number of calories you need to eat per day depends on your body composition. This is why The Doctor’s Kitchen recommends you check in with one of their prescribing Doctors to work out the number of calories you need to eat per day to lose weight.
People who exercise a lot need to eat more calories to fuel their efforts, and young people and children burn more energy, too.
If you eat more calories than you burn in a day, you will likely put on weight.
Eating fewer calories than you burn will help you lose weight.
Understanding your body’s individual components and composition, rather than just weight alone, can drive important health outcomes, including whether you could be at risk for developing a serious health condition, and to help develop a personalised plan to accelerate your fat loss, get the weight off for good and improve your overall health.
To find out more about the Doctor's prescribed weight loss program and how you can get started click here.
You can start the Doctor approved weight loss meal plans now without seeing a Doctor, now delivered across Australia. Whether you are located in Sydney, Melbourne, Adelaide, Perth, Gold Coast, Newcastle, Canberra, Hobart, Darwin, you can take the first steps to looking and feeling even better.
Try the Doc’s free APP available from the Apple APP store to help boost your health and stay on track.
]]>Current stats suggest that 2 million Australians have pre-diabetes and are at high risk of developing Type 2 diabetes.
The good news is that it doesn’t have to involve starving yourself on a strict diet or denying yourself the foods you love. The Doc suggests that making small, simple changes to your daily routine, and sticking with them, is often all that’s required.
Here are the Doc’s 6 tips to help turn around pre-diabetes:
1. Knowing your numbers
The first step is to understand whether you’re in the ‘at-risk’ bracket. For most of us, its excess weight that will cause our blood sugar levels to start to rise however knowing your overall body composition and in particular your body fat percentage, visceral fat percentage, and muscle mass can show warning signs for pre-diabetes.
The simplest way to work out your pre-diabetes and type 2 diabetes risk is to visit one of our doctors who can also measure your composition using our body composition monitors. This will help our doctors work our whether a person is carrying excess fat and may be at risk. But, there are other factors too including whether you have a close family member with type 2 diabetes, your age, and whether you have high blood pressure.
You don’t have to be overweight to be at risk of type 2 diabetes.
To check how well you’re controlling your blood sugar, you can ask one of our doctors for a blood test.
2. Get with the Doc’s weight loss program
If blood tests show you have prediabetes or you are at risk, our prescribing GPs can help you begin the Doctor’s weight loss program, which incorporates calorie controlled fresh meals, resistance training exercises and lifestyle changes. It’s also possible to do it remotely using video calls.
“If you feel you might be at risk, we recommend checking in with one of our GPs across the country to understand your overall health and blood sugar levels, and if you are at risk, to start the Doctor’s weight loss program”, says Dr Wuth, Australian GP and founder of The Doctor’s Kitchen Australia.
3. Focus on fat loss
The best way to reduce your risk of diabetes is to lose fat by reducing your body fat and visceral fat.
When someone loses weight, they may lose water and muscle, not just fat. Fat loss refers to losing only excess fat from the body.
Studies suggest that the onset of diabetes could be prevented or delayed by losing just 5 percent of body fat. That’s around 4 to 6 kgs for a person that weighs 90 kilos, and exercising for 30 minutes each day (mostly walking).
Losing fat and maintaining your muscle is more important than overall weight loss alone especially for overall health and reducing the risk factors of diabetes.
4. Healthy eating
If you want to see healthy changes the Doc recommends eating a variety of seasonal foods. The Doc’s calorie controlled meals includes lean proteins and dairy, whole grains and legumes and lots of fresh and leafy produce. Portion control is key.
Aim for meals that are filled with non-starchy vegetables, whole grains and lean protein. This will fill you up on fewer calories and guarantee you a good dose of fibre to improve your blood sugar control.
To work out a meal plan that is right for you, take a look at the Doc’s range of healthy fresh meals.
5. Resistance training
Emerging research suggests that resistance training has the power to combat reduce risk factors in developing type 2 diabetes. Resistance training builds strength of muscles and when you do these exercises repeatedly your muscles become stronger.
The Doc’s weight loss program includes a resistance training program (beginner, intermediate and advanced) that you follow from the comfort of your home using your own body weight (like squats, push ups and chin-ups) to help you maintain your muscle and improve your health.
Strength training can be more beneficial to blood sugar regulation and shows best results when strength training is combined with aerobic exercise.
It not only helps keep weight off but it improves muscle mass and can improve the way the body uses insulin, helping keep blood sugar levels lower.
There’s no need to be a pro-marathon runner! The goal is to increase your heart rate through moderate intensity activities, at least 5 days a week.
6. Keep calm
While stress itself doesn’t cause diabetes, some research suggests it can raise your blood sugar. This is because, when you’re stressed, your body releases the hormones cortisol and adrenaline to prepare you for ‘fight or flight’, which makes you feel alert.
People with prediabetes may benefit from various mindfulness techniques and breathing exercises to avoid stress building up.
This might involve going for a walk without your phone or other distractions and focusing on the surroundings, or choosing a regular time where you sit somewhere quietly with your eyes closed while you slowly breathe in and out, counting to five every time.
Our main goal here at The Doctor’s Kitchen Australia is to prevent disease and to help you make modifications to your lifestyle for long term, sustainable change.
Without sustained lifestyle changes, including healthy eating, increased activity and losing fat, approximately 1 in 3 people with pre-diabetes will go on to develop Type 2 diabetes.
Why not take advantage of all this good news and find out if you are at risk? Book in with one of our prescribing doctors to start improving your weight and health now.
]]>In a bid to tackle growing portion sizes that is adding to the creeping weight gain and putting so many Australians at risk of type 2 diabetes, the Doc unveils ways to eat less and still feel full.
Australians struggle with their weight and don’t know what they can do about it. Nearly two-thirds (63%) of Australian adults were overweight or obese. Excess weight, especially obesity, is a major risk factor for cardiovascular disease, type 2 diabetes, some musculoskeletal conditions.
We are often told that they are sipping diet drinks and opting for low-fat options for their meals.
But, when we get to the bottom of why they are overweight, a lot of it has to do with portion sizes. From super-sized drinks and snacks to huge takeaways, the portions of food we eat at home and when we’re out have grown in recent years. We are eating far more than what we’ve ever done without even realising it.
It is all these extra calories consumed in larger portions and increasing snacks throughout the day which, day after day, contribute to the creeping weight gain that is putting so many Australians at risk of developing type 2 diabetes.
All too often, people are eating on the go, gulping down breakfast in a bid to get to work sooner or quickly scarfing down lunch at their desk. And, while they may feel as though they are increasing productivity, the kilos on the scale may be doing the same.
Eating slowly can decrease calorie intake because it takes time for food to travel from your gut to your small intestine, where receptors tell the brain, ‘I’m full.’ It may help to increase feelings of satiety before an excessive amount of food is ingested. Savouring every mouthful will help with your weight loss!
Research is clear that portion sizes can influence how much we eat, with larger portions encouraging us to eat more; instead of stopping when we feel full, most of us are inclined to finish what’s in front of us, no matter how large it is.
Studies show people also don’t compensate for a huge lunch with a light evening meal as a way of managing their overall intake.
Ready meals like the Doctor’s calorie and portion controlled meals are a good way to help people lose weight gradually, plus learn first-hand about portion control for long-term weight management. The 5 day Doctor’s approved weight loss meal plans are based on meeting the recommendations outlined in the Australian Guide to Healthy Eating.
Studies have shown that people who use smaller plates are less likely to overeat compared to people who use the larger counterpart. We tend to underestimate portion-size when served on a bigger plate.
The Doc recommends using medium-sized dessert plates for everyday meals and save your big dinner plates for special occasions. If you're plating up the food on your own crockery to visualise your portions this will help you replicate it next time yourself.
When it comes to vegetables, particularly green leafy vegetables, the health benefits are so high, and the calories so low, so you can throw all caution to the wind and eat more for less.
Vegetables, of all sorts, are a great source of fibre, which will help keep you feeling full for longer, and they are packed with health-giving nutrients.
Recent studies that compared people eating two servings of fruit and veg a day, those eating five portions had a 13 per cent lower risk of death from all causes, including a 12 per cent lower risk of death from cardiovascular disease (heart disease and stroke), a 10 per cent lower risk of death from cancer, and a 35 per cent lower risk of death from respiratory disease.
Most people don’t come close to the recommended five-a-day in Australia. The latest health survey information from AHS shows that in 2018, only 7.5% per cent of adults said they were eating five portions daily.
The average was 2.7 portions. And even those figures are optimistic, since people tend to overestimate their consumption of healthy foods and underestimate the portion sizes of the food they know is unhealthy. By increasing your vegetable intake, your waistline — and your health — will be grateful to you!
Take these Doc tips as inspiration to help you reach your weight loss goals and maintain your health.
If you need help with portion sizes, let your Doctor know at your next consultation or book in with one of our prescribing Doctors that can personalise your meal sizes and portions to help you transform your weight and health. The Doctor's approved ready made portion and calorie controlled meals are delivered across Australia to your door to give you the tools to better understand portion sizes.
]]>Australian Doctor and Founder of The Doctor’s Kitchen Australia, Dr Phillip Wuth has revealed why so many of us give up on our New Year diet resolutions within a couple of months and how we can make our weight and health goals a success.
Dr Wuth, from The Doctor’s Kitchen Australia, has shared the top three reasons why 80 per cent of New Year diet goals fail by February and how to avoid it!
Possibly the main reason why people fail to accomplish is there is no plan on how you are going to achieve your weight or health goal. Knowing the specifics of what you’re doing, when you’re doing it, how you’re going to it is crucial to ensure success to feeling lighter and healthier, says Dr Wuth. It’s easy to let a day, week or month go by when you’ve made no progress towards your goals.
Planning your meals for the week ahead can help change the way you eat and be the key to achieving your weight loss goals.
Research shows that meal prepping can be beneficial for those trying to keep their weight under control because the meals and portions sizes are prepared without you having to think about it.
Doc Tip: The Doctor’s Kitchen Australia provides a fresh and healthy selection of Doctor approved weight loss meals that are portion and calorie controlled as well as calorie specific meal plans to take the stress out of cooking especially for busy people who are time poor but are wanting to lose weight.
2. EATING TOO LITTLE
The worst thing you can do if you've been overindulging and have gained extra weight is to go into panic mode.
If you’ve put on weight during a holiday, or your healthy eating has just slipped a little over the Christmas break, consistency is the key, says Dr Wuth.
The only way to lose weight is to consistently consume fewer calories than you burn - the bigger your calorie deficit the faster you'll lose weight, but dropping too many calories is counter-productive.
Why? If you’re in extreme calorie deficit you'll be constantly hungry and more importantly, you could be losing your muscle. This will do you more harm than good in the long run as your body will burn muscle to provide energy, and this loss of muscle can have significant impact of your metabolism and your overall health.
Doc Tip: Checking in with a Doctor will give you a personalised calorie intake to help with muscle health, and balance this with keeping you in calorie deficit and losing weight – not always an easy task but that’s what the expert Doctors are there for!
Consistency is what makes or breaks your transformation challenge. And the best way to achieve consistency is to take a moment to get some perspective by pausing, resetting and getting yourself back on track.
Losing weight is tough, even more so when we try it alone. Studies reveal that partnering up with someone can be a key to success especially for weight loss!
Doc Tip: Taking the journey together with a family member or friend increases the success of making sustainable changes because you can regularly monitor and report on progress to someone other than yourself.
Using a health tracking app like The Doc’s APP, which show you the progress of your weight and health can also benefit.
The Doc has said it’s time to ditch the ‘new year, new you’ mentality and shares his tips for losing weight and keeping it off throughout the year. "It’s easy to forget to look at the big picture and realise that weight loss requires a decrease in calories over time. Chances are you'll have good days and bad days, and slipping up once in a while isn't that big of a deal. Just don’t let a few extra kilos become a bigger problem", Dr Wuth says.
Rather than a quick fix in January, to make your weight loss transformation a success, the Doc recommends:
Start a new holiday tradition with a beautiful and fresh Fruit Christmas Tree! Perfect for parties, a dessert table centerpiece, or a healthy treat for Santa!
All you'll need is:
It’s a fun family activity the kids will love – and it can double as a lovely table centrepiece.
Add some homemade charm to your Christmas tree or table this year with a DIY cranberry and popcorn garland. Air pop or cook some popcorn kernels on the stove, then string with cranberries or cherries with a needle and thread – beautiful and yummy!
These easy to create watermelon Christmas trees add loads of festive cheer to the upcoming holiday season. To make them:
This holiday season, give your family and friends a gift from the heart — and the heart of your home: the kitchen. Get the kids involved in putting together some healthy festive gifts for your friends, family, neighbours and visitors. Fill up decorative jars with raw or roasted nuts, or your own herbal tea blend, or assemble a hamper full of fresh seasonal fruits, mixed nuts and dried fruits, gourmet pantry staples like extra virgin olive oil or dried pasta, and condiments like tapenades, relishes and chutneys.
Try the Doc's delicious and rewarding home made crunchy granola recipe. It’s super easy plus has no added oils in the cooking process.
]]>There is nothing more delicious and rewarding than making your own crunchy granola. You make make up a few batches over a weekend to enjoy with fresh berries and lush natural yoghurt. What we love about this recipe is that it is really easy to make plus it has no added oils in the cooking process like many store bought versions.
The Doc encourages you to be creative and enjoy the whole process of cooking your masterpiece!
Makes 1 large jar
Preheat the oven to 120°C (250°F).
Combine oats or buckwheat if using + the almonds, hazelnuts, pumpkin seed, cinnamon + orange zest.
Warm the honey and vanilla until a pouring consistency is achieved
Pour into the dry ingredients and mix through well until honey coats the oats and nuts.
Line 2 large baking trays with baking paper.
Divide the granola onto the trays and spread the mix out very thinly and evenly over one layer (don't pile!)
Toast the muesli for about 45 mins or until the grains and nuts get a lovely golden colour. Make sure not to overcook and burn them, best to check the muesli during the toasting time and give it a light mix.
Cool on the trays until crunch and then add dried fruits.
Store in a sealed container and enjoy.
Serve simply with icy cold milk of your choice (rice, almond, dairy, soy).
Serve with natural organic yoghurt and fresh Summer strawberries.
Sprinkle over fresh or poached fruit for a delicious crumble.
Enjoy as a snack straight out of the pack.
]]>Of course, it wouldn’t be a menu launch without the Doc sharing his thoughts on his favourite top 5 new menu items:
A delicate brandy and lemon sauce drizzled atop of a Barramundi fillet, served with asparagus, chat potatoes and blistered cherry tomatoes makes this meal extra special and hardly the feeling of being on a weight loss journey!
This meal combines a handful of easily accessible ingredients, combining them with fresh pieces of Barramundi to create a nourishing meal for digestive health and overall wellbeing.
“In Australia, we have access to some of the freshest Barramundi in the world and I’m so happy to have been able to create a dish with it as the hero. Pairing the white fish with something as unique as a brandy and lemon sauce brings me a lot of joy, especially knowing that the meal can be delivered fresh to your door.” says Guillaume Brahimi, French born chef based in Sydney and who is currently the head chef of Bistro Guillaume Sydney.
The Doc's new Cranberry-Lemon Chicken with only 388 calories is the perfect festive holiday dish, loaded with flavour and colour to make you feel wonderful.
With tender slices of chicken, roasted herb and garlic seasoned vegetables and a creamy lemon and cranberry sauce, it's also packed with protein (approximately 31 grams of protein) to help you feel fuller for longer.
Founder of the Doctor’s Kitchen Australia, Dr Phillip Wuth says “you’ll be fuelling your body with protein-rich ingredients, to help you feel fuller for longer.
Doc tip: lightly sprinkle with pumpkin seeds for extra nourishment and to give a wonderful crunch when you're eating it.
As delicious as it sounds, the Doc’s new Pork & Apple Tarragon Sauce is just only 460 calories, and high in protein (approximately 30 grams per serve) to help keep you feeling fuller for longer.
Tarragon is a perennial herb that comes from the sunflower family, has a subtle taste and is widely used for flavouring and fragrance. Tarragon is also suggested to help lower blood sugar levels, so it’s a perfect pair to the creamy apple sauce & tender pork slices” says Dr Phillip Wuth.
Doc tip: Add a gentle touch of flaked sea salt and a little grind of fresh cracked pepper for the perfect summer meal.
What the Doc loves about summer is the bounty of juicy, refreshing ingredients that match perfectly with goals to lose weight and feel healthier. The ingredients in this Turmeric Chicken Power Bowl keep things fresh and pure as possible featuring lemon and turmeric marinated chicken with feta, roast chickpeas, fresh veg and a tangy beetroot balsamic.
“Turmeric contains an active ingredient called curcumin which has antioxidants and anti-inflammatory properties. This power bowl includes essential proteins, fibre and healthy fats” says our Founder and Australian Doctor, Dr Phillip Wuth.
The best bit? It’s only 291 calories.
Doc tip: Scatter delicately with fragrant basil leaves - whole or torn, and drizzle over the best cold pressed olive oil you can get for an added touch of flavour.
Paella is the most internationally recognised Spanish cuisine.
The new Spanish inspired Chicken & Chorizo Paella with just 442 calories per serve is delicately created with a tantalising aroma, yellow rice that absorbs the broth's essence, and a colourful variety of ingredients which making it hard to believe that you’re a weight loss journey!
Made with tender chicken breast, chorizo, paella rice and packed with fresh vegetables which have great nutritional value to help maintain good health and wellbeing. It’s paired with a zesty lemon yoghurt to balance out the flavours and ready for you to enjoy.
The Doctor’s approved meal plans make you feel good about eating. They are made up of real, whole foods and are the easy tools to help you kick start you feeling healthier.
Start now. It will work for you.
If you're looking to accelerate your fat loss, book in with one of our prescribing Doctors. You can learn more here.
]]>Like many Australians — men and women— you could be suffering from stomach bloat, which can be triggered by anything from fluctuating hormones to chewing gum.
Sometimes it can be caused by an innocuous glass of water.
Often, bloating is caused by irritable bowel syndrome, a condition that affects a staggering one in 5 Australians (caused by an oversensitive gut, it leads to problems with bowel function and can trigger bloating, as well as cramps, constipation or diarrhoea).
So what could be behind your fluctuating waistband and bloated feeling — and what can you do about it? We asked Dr Wuth, Australian GP and Founder of The Doctor’s Kitchen Australia Doc for his advice!
Studies suggest that when you chew gum you swallow more air, which increases the risk of bloating.
Sugar-free versions are suggested to be worse as they contain ingredients such as sorbitol and xylitol which are fermented by bacteria in the gut and may also cause bloating — double trouble! These ingredients are also found in sugar-free drinks.
Eating quickly can also trigger bloating or make it worse, Dr Wuth said.
Doc Tip: The Doc recommends avoid gulping down food quickly and instead eating slowly to reduce the increase the risk of bloating.
There is a link between the brain and the gut — and so angst can make any digestive symptoms more severe, says Dr Wuth.
In irritable bowel syndrome, this connection is exaggerated and the gut is oversensitive to factors such as stress, diet, hormones and bacteria.
While you may have a predisposition to stomach problems, stress is suggested to be a trigger for irritable bowel syndrome.
Doc Tip: If you are feeling stressed or overwhelmed, we recommend checking in with a doctor for advice before things boil over.
Coeliac disease, which is an allergy to gluten, can cause uncomfortable bloating.
The symptoms can be very similar to irritable bowel syndrome and if you are feeling tired, it may be something to investigate.
Other common symptoms that might help differentiate coeliac disease from irritable bowel syndrome include unexplained anaemia, fertility problems and joint pain.
According to Coeliac Australia, approximately 160,000 Australians are thought to suffer from undiagnosed coeliac disease.
Doc Tip: If you think you have a food intolerance or allergy, keep a food diary for seven days, noting when exactly you ate, what symptoms you had (if any), when they appeared.
Hormonal fluctuations are a common cause of bloating, but other factors can play a role as well. Fortunately, most bouts of bloating tend to resolve quickly with lifestyle changes and medicinal therapies. Bloating will happen less frequently as the body adjusts to its new normal hormone levels.
Doc Tip: The Doc recommends following a low-sodium diet, including fruit, vegetables, wholegrains and lean protein. Keeping hydrated by drinking plenty of water and limiting caffeine, alcohol consumption and processed foods can help in reducing bloating.
TIPS TO REDUCE BLOATING?
The Doc recommends eating smaller frequent meals, chewing your food slowly and reducing your overall consumption of carbonated drinks and artificial sweeteners, whether through alcohol or other drinks. Limiting alcohol, processed foods and foods that are high in saturated fat as much as possible will help improve your overall gut health.
Bloating and gut problems can be helped with a focus on your diet including what you are eating and how much you are eating.
There are other gut conditions that might cause your bloating systems, and the Doc recommends checking in with one of our prescribing Doctors for how it can be treated.
The Doctor’s approved ready-made weight loss meals are portion and calorie controlled to help you make your portion sizes stick. You can start now without seeing a Doctor. Delivered fresh and ready to eat across Australia with next day delivery in major cities including, Brisbane, Gold Coast, Sunshine Coast, Sydney, Melbourne, Canberra, and Perth.
You can accelerate your weight loss success by checking in with a Doctor and getting a prescription for the prescribed weight loss meals. To find out more, click here.
]]>The Doctor's Kitchen, Australia's only medically prescribed weight loss meals for fat loss and metabolic health, has been named winner of the Lifestyle Innovation category as part of the Australian Brand Awards 2021. The Australian Brand Award for Lifestyle Innovation recognises innovative lifestyle products that offer a point of difference from their competitors.
You can read the official media release from the ABA Awards website here.
Founder of The Doctor’s Kitchen, Dr Phillip Wuth, said “my team and I are absolutely ecstatic to win such a great award. Our core focus is to help as many people across Australia attain their optimal long term weight, health and lifestyle goals by improving their body fat and lean muscle mass measurements.
“Seeing the individual success stories everyday inspires us to do what we do at The Doctor’s Kitchen. We have transformed the lives of so many patients that have not succeeded with other programs focusing only on weight loss.
“Our Doctors take pride in taking a holistic and personalised approach to our patients, and as such have seen many individuals achieve incredible weight loss and health transformations.
“We have reversed lifestyle conditions such as high blood pressure and diabetes, had patients reduce their medication for their conditions, had patients come off their sleep apnoea machines and significantly improved the quality of life of countless patients. Each individual success story adds to our overall goal of improving the health and wellbeing of the population at large.
“Our Australian Brand Award for Lifestyle Innovation is testament to the work that we do and the results we achieve.”
The award is another feather in the cap for The Doctor’s Kitchen which is continuing to go from strength to strength.
This year alone the business has rolled out several groundbreaking partnerships with Youfoodz and CUA Health Insurance. The partnership with Youfoodz enables The Doctor’s Kitchen network of medical practitioners to prescribe customised low fat meals for patients. The partnership with CUA Health Insurance enables members to deduct part of the cost of their weight loss journey with The Doctor’s Kitchen through their health insurance.
“Everything we do is about innovation; patient innovation, operational innovation and delivery innovation,” Dr Wuth said.
“Losing weight isn’t just about aesthetics, it's about helping people to access the help they need to achieve improved health and wellness in a way that is sustainable.
“It’s also about affordability. The more people who are able to access GP assisted weight loss through their health insurance, the more value and life improving benefits funds are able to provide to their customers.”
The Doctor’s Kitchen prescribed weight loss meal programs are managed by general practitioners and revolutionise health and fat loss in Australia by providing structured, measurable and medically controlled weight loss programs. If you are seeking to lose weight, struggling with your weight, or have a lifestyle-based condition, such as high visceral fat, diabetes, heart disease, cardiovascular disease, sleep apnea, obesity, fatty liver, high blood pressure or cholesterol, The Doctor’s Kitchen has the tools to achieve your weight loss, transform your health and improve your lifestyle. Offering regular consultations (in person and online) and meal plans, the program has helped thousands of Australia’s loose weight and improve their overall health and wellness.
]]>Portion control is the downfall of many a dieter.
But how can you make sure you're eating the right amount without having to resort to measuring cups and scales?
Dr Phillip Wuth, Australian Doctor and founder of the science-based weight loss meal program has shared his unusual tips for keeping your food portions in check.
And, from ditching those plastic ready made meal containers to making sure you always use the same bowls and plates, his ideas are achievable to help you reach your weight loss goals.
According to Dr Wuth, one of the best things you can do in your quest to lose weight is ditch the plastic containers or takeaway boxes:
'Portion out a serving of food and place on the plate, instead of eating from a packet or straight from a container,' he said.
Not only will this help you to see how much you're really eating in a typical display, but he also believes it will leave you more satiated in the long run.
Try moving your Doctor approved ready made meal onto a plate to see how much you're really consuming.
While many people rightly focus on the foods they're eating and the amounts they're cooking when they're thinking about portion control, you should also spare a thought for your crockery.
'If the plate is really big or small, or if the bowls are bigger than you're used to, it's really easy to get confused on portion size,' Dr Wuth said.
You might think you're eating the same amount - but you're not really.
When you're cooking your own meals, try to use the same bowls and plates so you eat the same amount every time. The key to weight loss is often consistency.
Using the same bowls and plates to understand the portions of different types of food will help you change your habits and make them stick.
Consistently moving your ready-made meals into the same bowls and plates will change your habits and get you closer to your goals.
It's the oldest trick in the book, but still so often people confuse their thirst with hunger - and end up over-eating before they've even realised.
When you think you're hungry, pour yourself a glass of water and drink it all first, Dr Wuth suggested.
Then wait a moment, and see if you're still hungry.
The golden rule of healthy eating is to nourish your body with wholefoods and vegetables. But, Dr Wuth recommends watching your portion size for weight loss, as the number of calories you take in must be lesser than the number of calories you burn in a day.
“Cutting calories is the key to losing weight”, Dr Wuth said.
Try filling your plate with veggies before you reach for your meat or carbohydrates.
According to Dr Wuth, vegetables are good because they are low in calories, as well as being nutritious and filling.
“The most vital part of any good weight loss diet is portion and calorie control.
The Doctor’s approved ready-made weight loss meals are portion and calorie controlled to help you make your portion sizes stick. You can start now without losing weight without seeing a Doctor. Delivered fresh and ready to eat across Australia with next day delivery in major cities including, Brisbane, Gold Coast, Sunshine Coast, Sydney, Melbourne, Canberra, and Perth.
You can accelerate your weight loss success by checking in with a Doctor and getting a prescription for the prescribed weight loss meals. To find out more, click here.
]]>Proactively looking to better your health by changing your diet is a positive step, however there are many pieces of unhelpful and misleading diet ‘advice’ floating around by word-of-mouth, in magazines and books, and on the internet which you should be aware and wary of.
Below are nine well-known fat loss myths that Dr Wuth has refuted to curb some of the most persistent misinformation within his specialist area:
Myths
1. You shouldn’t eat more than two eggs per week
“Myth! Eggs are a great source of protein, and eating eggs can support weight loss, especially if you incorporate them into a calorie-controlled diet. Research suggests that eggs boost metabolic activity and increase feelings of fullness. Eating an egg-based breakfast or a high protein breakfast can actually reduce your desire to consume extra calories throughout the day,” Dr Wuth explained.
2. Salt is bad for you
“Myth! Our body needs salt however eating too much of it can contribute to high blood pressure, which is linked to conditions like heart failure and heart attack, kidney problems, fluid retention, stroke and osteoporosis.
“You might think this means you need to cut out salt completely, but salt is actually an important nutrient for the human body. Your body uses salt to balance fluids in the blood and maintain healthy blood pressure, and it is also essential for nerve and muscle function. So you still need salt, the key is to reduce your consumption of it not cut it out altogether,” Dr Wuth clarified.
3. Natural foods are better than processed foods
“Another myth. All calories are not created equal. While you should aim to increase your intake of whole foods and cut back on processed carbohydrates — like crackers, cookies and high sugar foods, not all natural foods are ideal either,” Dr Wuth emphasised.
“Don’t be tricked by clever marketing. Many natural food products may not be ideal. While labelling in Australia is good, it isn’t great and there are still many products on shelves that claim to be natural that contain things we should avoid such as palm oil. They may even be devoid of any significant nutritional benefit.
“Do your research and learn to read labels. This is the only way to ensure you are getting the fuel and nutrients you need. Increase your consumption of whole foods.”
4. Getting thin will automatically make you healthy
“False. Being ‘thin’ does not mean you are healthy. Many people just assume that if they are thin that they are healthy and have nothing to worry about,” Dr Wuth added.
“Getting a body composition test can help assess your body fat and muscle mass to ensure that you are healthy. Not all fat gets stored under the skin. The fat that people can see is referred to as subcutaneous fat, but there’s a second type – visceral fat – and it’s the worse of the two.
“Having large amounts of visceral fat has been linked to increased risk of heart disease, high cholesterol, insulin resistance leading to type 2 diabetes, lower bone mineral density, and loss of cognitive function. So while on the outside, you might look healthy, on the inside, your body may be at high risk for a number of health problems and syndromes.
“It’s not just about weight – and one of the best ways to determine whether you may be skinny fat is to have your body composition analysed and your percentage of body fat determined.
5. Fatty foods are bad for a weight loss
“Losing weight is based on numbers, not just fat,” Dr Wuth said.
“Remember you have to burn more than you eat if you want to lose weight. Just cutting fat out of your diet doesn't mean you’re going to lose weight. Maintaining a low intake of fat is a good start, with a healthy portion of carbs and proteins, to help you lose weight. Some fats are good for you and you need to ensure you include them in your diet.”
6. Skip breakfast to lose weight
Dr Wuth firmly disagrees with this idea, stating that the popular approach is ineffective when not coupled with calorie counting and an otherwise poor diet.
“Whether you eat or skip breakfast has no effect on the amount of calories you burn throughout the day. This is a myth. Depriving your body of fuel only causes it to conserve, which means you start storing fat. Trick your metabolism into thinking it needs to work harder by eating more smaller meals throughout the day,” Dr Wuth said.
7. Carbs need to be cut out entirely
As with fatty items, Dr Wuth advises against forgoing entire categories of food.
“Carbohydrates are the body's preferred energy source. Eating a potato, a bowl of pasta, or any type of carbohydrate-rich food won't automatically make you fatter,” Dr Wuth stressed.
“The most vital part of any good weight loss diet is portion and calorie control.
“Watch your portion size for weight loss, the number of calories you take in must be lesser than the number of calories you burn in a day. Cutting calories, rather than cutting carbs, is the key to losing weight.”
8. Sugar free products are best for weight loss
“Myth. This presumption, promoted by years of relentless marketing by food and beverage companies, is not backed by medical research or any substantial evidence,” Dr Wuth added.
“A common perception is that because ‘diet’ drinks have no sugar they must be healthier and aid weight loss when used as a substitute for full-sugar versions. However, there is no solid evidence to support this. Sugar free drinks and meals often have extra energy, usually from added sugars, without the health benefits of other nutrients. And if energy from drinks is not used by our body it will be stored as fat.
“Maintaining a healthy weight takes more than just swapping one product for another. Calories consumed should match calories used, so looking at the whole diet is very important.”
9. Red meat is bad for you
“False. Eliminating foods will not lead to weight loss. Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat contains vital nutrients that are essential building blocks for our cells. They key is to eat low fat red meat and only a few portions a week,” Dr Wuth emphasised.
The Doctor’s Kitchen partners with Youfoodz and local general practitioners to bring medically-based weight loss, health management and wellness solutions to clients all across Australia.
The Doctor's prescribed weight loss meal program is prescribed by qualified GPs, and the structured approach simplifies and revolutionises the fat loss process for individuals who struggle to maintain healthy diet.
The Doctor’s Kitchen program seeks to improve individuals’ health and wellbeing while addressing the core issues of the many preventable illnesses that plague our population, including diabetes, sleep apnea, heart and cardiovascular diseases, obesity, fatty liver, high blood pressure and high cholesterol.
]]>Mother-of-three Bianca Nicholson can now fit into clothes for the first time since she wore them years ago after losing 6.1kilograms in SIX weeks.
The 33 year old from Brisbane tipped the scales at 107.9kilograms when she decided she wanted to change and get healthy for the sake of her children.
In just under six weeks, the 33-year-old lost over 6 kilos.
There are loads of diet plans on the market, but few are Doctor-led, simple (and delicious) as that offered by The Doctor’s Kitchen Australia. The Doctor’s prescribed weight loss meal program is designed to help keep the weight off and offers a huge range of fresh and nutritious meals that will help you reduce your calorie intake - AND it will help you to feel full.
At the initial consultation using your body composition results, the prescribing Doctor recommends a daily calorie intake personalised to you to begin the weight loss meals. This Doctor led approach accelerates fat loss and helps keep the weight off by showing you the type of tissue you are losing as you lose and instilling a consistent routine that changes habits.
After checking in with the Doctor, Bianca began eating the 1200 calorie prescribed meals after becoming increasingly unhappy with how she looked and felt. “I knew I was getting bigger and I just wanted to lose weight to feel healthy and happy again,” Bianca explained.
After sticking to prescribed meals and fortnightly check ins with the Doctor, Bianca has since dropped 6.1kgs after just six weeks. “Checking in with the Doctor every fortnight has been the key to keeping me on track,” Bianca said.
With a detailed body composition report given to you at each fortnightly follow up and the Doctor's health tracker APP the aim is to help you lose fat and not muscle (the higher the lean muscle mass the higher the number of calories the body burns at rest). “I have gained muscle and my clothes are so loose that some of them don’t even fit me anymore,” Bianca said.
Since discovering the Doctor’s prescribed weight loss meal plan, she hasn’t looked back. Bianca explained, “before turning to the Doctors Kitchen for help I felt really uncomfortable nothing fitted me and I was needing to buy larger clothes.” Bianca also struggled to get herself into a proper routine.
"After seeing the Doctor, I ordered the 1200 calorie meals straight away. It’s the best thing I’ve ever done. I managed to get my weight down to 101kgs which was a huge milestone for me," Bianca said.
Of the tasty Doctor’s prescribed meals on offer, on the 1200 calorie meal plan, Bianca enjoyed the Strawberry-Dragonfruit Smoothie for breakfast, Chicken Katsu Curry for lunch and Cranberry Roast Chicken & Pumpkin Mash for dinner.
“It genuinely has changed my life”, Bianca said. “It’s got me to a healthier weight range for the first time in years.”
I’ve gained so much confidence and everyone has noticed the positive changes in me since starting the plan – it’s the best decision I’ve made.” Bianca is feeling better than ever, and has lost 8.4 cm smaller around her hips.
Doctor Phillip Wuth, Australian Doctor and Founder of The Doctor’s Kitchen Australia explained that, one of the “major hurdles faced by patients to follow a consistent routine are now minimised by providing calorie-controlled meals which are personalised to the individual.”
Five days of prescribed meals are delivered each week according to the Doctor’s prescription enabling you to simply and reliably achieve your calorie intake per day, while also learning about portion sizes and food choices. “I love that the prescribed meals are 5 days a week because my weekends are often filled with many activities with my family," Bianca explained. On the 2 days without the Doctor’s meals, Bianca puts into practice what she has been seeing, eating and living during the week and is now more conscious of portion sizes and making better food choices.
After losing over 6kgs, Bianca is determined to continue the Doctor’s program for another six weeks and can’t wait to see her transformation after this time.
The Doctor’s Kitchen offers a personalised program that will give you the confidence to achieve your body goals. No matter what you weigh or whether your metabolism is fast or slow, you can lose weight if you know what to do. New research has found that knowing your body composition can be can be the key to losing weight — and keeping it off.
Plus now, if you are a CUA Health Insurance member, you may be eligible to claim anywhere between $100 and $300 back if you've started The Doctor’s Kitchen prescribed weight-loss meal program.
Kick start your own weight loss journey with ready to eat calorie controlled meals made fresh and delivered to you. Delivered Australia wide you can find out more by visiting www.thedoctorskitchen.com.au or clicking here.
]]>The Doctor’s Kitchen is now included as a CUA Health Insurance Member Benefit
The Doctor’s Kitchen, Australia’s most innovative weight loss program, is excited to announce its new partnership with CUA Health Insurance.
From July, CUA Health Insurance will allow eligible members to claim a rebate of anywhere between $100 and $300 off the price of The Doctor’s Kitchen prescribed weight-loss meal programs.
CUA Health Insurance is the first health fund in Australia to take this proactive step in supporting their members’ wellness goals by partnering with The Doctor’s Kitchen. The partnership enables The Doctor’s Kitchen to deliver effective weight loss and disease prevention solutions at an affordable rate to people suffering from obesity-related health issues.
Founded in Brisbane by GP Dr Phillip Wuth, The Doctor’s Kitchen helps Australians improve their health and increase their quality of life through science-based dietary aid and a holistic approach to care which empowers individuals in their weight loss and health transformations. The Doctor’s Kitchen partners with GPs all over Queensland, in Sydney and in Perth to provide equal access to its program on a local level across Australia.
“The incorporation of The Doctor’s Kitchen prescribed weight loss meal program into private health insurance programs brings exponential opportunities for us to have a positive influence on the health and lifestyle of people across Australia in a very unique and preventative way. This collaboration means that eligible CUA Health insurance members will now be able to claim a rebate to begin this life changing program, to optimise and gain health, not just lose weight, through local participating GPs,” Dr Wuth said.
“My main goal is to prevent disease, maximise quality of life and keep patients out of hospital. This is why The Doctors Kitchen was established.”
This is accomplished by connecting members with their local participating GPs, who can guide them through the program and provide optimal wellness assistance. The Doctor’s Kitchen also offers Australia-wide online consultations for members that do not have direct access to a participating GP.
Through the ready-meal-prep service Youfoodz, The Doctor’s Kitchen offers three different doctor-approved meal plans, of 1000, 1200 and 1500 calories each, which are chock full of nutrients and clean ingredients to help members realise their weight-loss and health management goals.
The weight-loss meal plans and the prescribed program are designed by medical experts at The Doctor’s Kitchen to drastically reduce the risk of many serious chronic diseases such as cardiovascular disease, type 2 diabetes, some musculoskeletal conditions, and some cancers by targeting a common root cause – excess weight.
Recent statistics indicate that 67 percent of Australian adults are overweight or obese, a number which has doubled in the last 10 years. The direct and indirect financial ramifications of obesity in Australia are currently estimated to be approximately $11.8 billion. It is projected that in another 10 years more than 40 percent of Australians will fall into the obese category, and the financial burden to the Australian economy will balloon to an estimated $87.7 billion by 2025. These figures do not account for the massive costs to the quality of life experienced by individuals suffering from poor health due to obesity, and the impact on their families.
“By partnering with The Doctor’s Kitchen, CUA is taking a preventative stance against these undesirable outcomes and is actively promoting their members’ wellness by providing greater access to medically based, doctor-endorsed programs which counter and address chronic disease brought on by poor diet and weight management,” Dr Wuth added.
“The addition of The Doctor's Kitchen weight loss program as a member benefit for CUA could have a considerable beneficial effect on the long-term health and lifestyle of CUA’s members, as well as the reputation and expenditure of CUA and its shareholders.
“Not only will this partnership increase CUA member quality of life, and thus loyalty, it will significantly reduce future costs claims on medical interventions for preventable chronic illnesses and promote CUA to a new base of potential members.
“We are absolutely ecstatic to be partnering with CUA to help members improve their quality of life and reduce the likelihood of developing chronic disease.”
CUA was recently acquired by HBF Health Insurance, and The Doctor’s Kitchen aims to partner with HBF Health Insurance, and every other health fund in Australia, to incorporate this preventative service as part of their health insurance. This will vastly improve the health of everyday Australians and help The Doctor’s Kitchen achieve its goal of healing Australia’s obesity problem with proper diet, nutrition and the support of participating local GPs.
To find out more about health fund eligibility and how it works, click here.
To start the Doctor's prescribed program, or for more information, click here.
]]>Dr Shobhan Manoharan (otherwise known as Dr M), is the principal Dermatologist from Brisbane Skin and Founder of a new online training platform for Dermatology nurses and dermal therapists, DermEd.com.au. He is also a regular expert contributor for Vogue, Cosmopolitan and Marie Claire and has been a Consulting Dermatologist for L’Oréal Paris. He shared his top tips via Instagram Live with the Doctor’s Kitchen Australia’s followers whose goals are weight loss.
Catch up on the full Doc to Doc live here:
According to Dr M:
According to one of Australia’s top dermatologist and cosmetic specialist, forget forking out for expensive creams in the hope they’ll protect against wrinkles, banish puffy circles, or rejuvenate a rapidly ageing complexion. All that time, effort and expense could be completely wasted if you kick off your day with processed foods. If you want glowing skin, the old adage, ‘you are what you eat’ has been truer.
Approximately, every 35 days, your skin replaces itself. Your body makes these new cells from the food you eat. What you eat literally becomes you.
Speaking with Dr Phillip Wuth, Australian Doctor and Founder of The Doctor’s Kitchen Australia, live via Instagram, Dr M’s message is clear. If you have prematurely ageing skin, dullness, discolouration, deep lines or drooping jowls, you could be unwittingly eating too much processed and unhealthy foods.
Good metabolic health (low level of body fat, visceral fat and healthy level of lean muscle mass) helps improve your ability to rejuvenate the skin and proper self care is essential to maintaining the health and vitality of the skin – which is the largest organ of your body.
Here comes the good news: even when you’re on a diet or weight loss journey, you can protect your skin and even reverse some of the damage by filling your body with foods that have natural skin-boosting properties.
Eating the right foods, supplies your skin with the nutrients it needs to produce new collagen, and look healthier and younger.
The Doctor’s prescribed ready-made weight loss meals integrates a colourful array of fresh whole-foods which are synchronised with the seasons. Even while on a calorie restrictive diet, Dr Wuth believes its essential to fuel your body with a balanced nutrition that are in season to ensure they retain as much of the nutrient content as possible. It’s important to eat a variety of foods to help provide your body with the full spectrum of essential nutrients needed for health and vitality.
With your skin constantly turning over, a diet which consists of highly processed foods, and high in sugar can over time cause a mild inflammation in the body and aggravate skin problems such as acne. Dr M suggests eating antioxidants-rich foods, such as colourful fruit and vegetables, helps to fight free radicals and help improve skin health.
Fish is a good source of protein (essential for collagen and elastin production keeping your skin supple) and contains omega-3 fatty acids known for promoting skin health and reducing inflammation.
Dr Manoharan explains that richly coloured orange, yellow, and red fruit and vegetables get much of their colour from compounds called carotenoids, some of which can be converted into Vitamin A, which is essential for skin cell reproduction. They are also a great source of Vitamin C and antioxidants, helping to fight free radicals which may cause damage to your skin and cause premature signs of ageing.
Dr Shobhan Manoharan’s top tips for good skin health while on a diet
If you’re ready to lose weight and ensure you are the best in health, accelerate your success by checking in with one of our prescribing Doctors or start now with the Doctor approved weight loss meals. It will work for you!
For more information on Dr M visit Brisbane Skin Clinic or learn the secrets from specialist Dermatologists by heading to DermEd.com.au.
]]>An Australian mum, who has been through a number of life changing events over the past 9 years including, 6 years of IVF, shared how she lost over 8kgs and toned her physique.
Sally tipped the scales at 72kgs in March 2021 and after giving birth to her first child in 2018, but was determined to lose weight as she constantly felt tired, lacked self-confidence and avoided social situations because of how she felt and looked.
The 47 year old from Brisbane said that she was uncomfortable with being overweight and if she didn’t start focussing on her weight and health now, she probably would never do it.
She knew she needed to lose weight but struggled to find a diet or exercise program that she could stick to, that actually worked.
“I want to be able to wear clothes that are fitted and flattering, not head to toe black and baggy,” Sally confessed.
After learning about the Doctor's program on Instagram, she committed to an appointment with a prescribing Doctor which uses the latest body composition scales to prescribe a calorie intake that will fast-track weight loss. “I saw so many transformation photos on Instagram and it seemed so easy for other people,” said Sally.
At her initial consultation with the Doctor, the body composition scales showed her biological age was 15 years over her chronological age and that she was carrying excess levels of body fat.
Excess body fat is associated with significant risk of developing diabetes and heart disease.
Unlike ordinary scales that record only body weight, The Doctor's Kitchen prescribed program incorporates body composition scales which provides additional data such as body fat, visceral fat, and muscle mass to help you determine if your individual biometrics fall in a healthy range.
“New research has found that these are the numbers that matter, and can be the key to losing weight and keeping it off” said Dr Phillip Wuth, Australian Doctor and Founder of The Doctor’s Kitchen Australia.
"No matter what you weigh or whether your metabolism is fast or slow, you can lose weight if you know what to do," Dr Wuth said.
Individual body composition results enable prescribing Doctors to recommend a calorie intake less than your body expends at rest, ensuring that your weight loss goals are reached.
By following the Doctors orders of 1000 calories per day from the prescribed weight loss meals, she managed to drop down to 63.9kgs after only 7 weeks. The dedication has only paid off as she has also reduced her biological age by 5 years and dropped her body fat percentage to a healthier range.
In the past, Sally struggled cooking a meal and translating this into a specific amount of calories. On other programs, “I struggled with the amount of preparation and ingredients required to create each meal”, she said. “Having to prepare one meal for me and another for the family was just too much”.
Delivered fresh, the Doctor’s weight loss meals meant that Sally could still enjoy meals together with her family.
I didn't need to think about what to cook or how much to eat. When the results came so quickly, I could just relax and trust the process, Sally said.
When asked on how this program differs to others, Sally said, having the Doctor tell her exactly the number of calories she needed to eat per day to loose weight was the key. After stepping on the composition scales, "the Doctor told me that I needed to eat 1000 calories a day to lose weight which gave me a specific goal, and eating a pre-portioned meal made it so simple," she said.
The Doctor’s prescribed also provided Sally with Doctor approved daily at-home resistance workout plans to follow in order to shed the weight and boost her metabolism.
Sally’s weight loss has such an incredible difference to her life. While she is only half way is to reaching her ultimate goals and is excited about getting back into running. “I used to really enjoy it and I was just too uncomfortable being overweight,” she said.
The Doctor's prescribed weight loss program will work for you. It combines real GPs and the latest levels of biometric science and technology over 6 weeks to accelerate your weight loss success and optimise your journey to better health. Their preventative focussed Doctors will be your ultimate companion to achieving your weight loss and give you the prescription to live your best life.
To find out more about the prescribed program, visit www.thedoctorskitchen.com.au.
If you're ready to start now, without a Doctor, shop the Doctor's approved weight loss meal plans. Delivered fresh, across Australia.
]]>The Doctor's Kitchen has launched an APP to partner with its Doctor's prescribed weight loss meal program, an Australian first.
The Doctor’s Kitchen Australia which offers Australia’s only Doctor prescribed weight loss meal program has today released a first of its kind APP giving Australians on a weight loss mission access to track their weight loss, body composition measurements, including body fat, visceral fat, muscle mass, biological age, and overall health through graphs and photos at the touch of an iPhone.
The Doctor’s APP is the ultimate companion to your success and will keep you accountable on your weight loss journey, one day at a time. Download FREE from the APP store.
The holistic Doctor’s APP, available to all Australians participating in the Doctor’s prescribed weight loss meal program, includes a built-in body fat percentage, visceral fat, and muscle mass calculator to help you determine if your individual biometrics fall in a healthy range. It’s medically designed to instantly chart the changes in your body measurements against your goals with a dashboard summary of each measurement. This summary will help you understand your overall health, rather than just weight alone, see how far you’ve come and how far you’ve got to go.
Australian Doctor and Founder of The Doctor’s Kitchen Australia, Dr Phillip Wuth said, “we all know prevention is better than cure, and one way to help prevent illness is to keep tabs on key indicators of your health – weight, body fat, abdominal fat, muscle mass, metabolic age, BMR at rest.
When using a weight loss tracker, it is important to monitor not only how much you weigh, but also important indicators of health such as body fat percentage, and muscle mass. At each follow up consult with your Doctor, Australians can now monitor their weight and vital biometrics, track their progress and reduce their risk of developing diabetes, high cholesterol, high blood pressure, sleep apnoea, heart disease, obesity and other health concerns. It is also important to check in with your GP on a fortnightly basis. This way, by tracking your body measurements, you will be able to assess your weight loss trend over time and help stop weight cycling.
“Excess body fat is associated with significant risk of metabolic diseases like diabetes and heart disease. The Doctor’s APP will help Australians better understand their overall health and see improvements to their individual body composition.
“Rather than tracking your health through tape measures and ordinary scales, progress is measured by prescribing GPs using body composition analysis to understand your individual biometrics. Unlike ordinary scales that record only body weight, The Doctor's Kitchen prescribed program incorporates bio-impedance scales to measure patients which provides additional data such as body fat, abdominal fat, muscle mass and basal metabolic rate.
“New research has found that these are the numbers that matter, and can be the key to losing weight and keeping it off.”
“The key is to eat fewer calories than you expend and monitor your vital stats like your body fat and muscle mass.
The Doctor’s APP’s standout feature though is the built-in body fat and visceral fat calculator which determines your individual measurements against how much fat you should lose or gain in order to be in the healthy range. This calculator gives results based on your body fat percentage and other measurements and they are not affected by your overall body weight. You can obtain these measurements by booking in with a prescribing Doctor.
Using the latest body composition analysis technology, our prescribing Doctors can now reliably measure and give you the key indicators of your health which you can capture with this APP as part of the Doctor’s prescribed weight loss program. It's an important step forward in health terms, as its excess fat rather than overall weight that is the problem.
Understanding your body’s individual components and composition, rather than just weight alone, can drive important health outcomes, including whether you could be at risk for developing a serious health condition, and to help develop a personalised plan to accelerate your fat loss, get the weight off for good and improve your overall health.
The Doctor’s APP Top 6 Features
If you are concerned about your health or want to lose weight, start by measuring your body composition with one of our prescribing Doctors. Find your nearest prescribing Doctor using the Find a Doctor tool.
Simple changes in your daily lifestyle can help improve your overall body composition and life.
To find out more about the Doctor's prescribed weight loss program and how you can get started click here.
You can start the Doctor approved weight loss meal plans now without seeing a Doctor, now delivered across Australia. Whether you are located in Sydney, Melbourne, Adelaide, Perth, Gold Coast, Newcastle, Canberra, Hobart, Darwin, you can take the first steps to looking and feeling even better.
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