Who is this Dr. Travis Stork from the book “The Doctor’s Diet”? Anyone who watches reality TV especially shows like The Bachelor or daytime talk shows, in particular, The Doctors, would recognize Travis Stork MD. Prior to his notoriety, Dr. Stork worked as an ER Doctor practicing Emergency Medicine. It is there he witnessed firsthand that excess weight is the true medical emergency.
American’s unhealthy eating is an epidemic causing more deaths than car accidents, drug abuse, smoking and gun violence. His book is meant to inspire people to avoid preventable illnesses before they happen. He has written “10 Food Prescriptions” that identify and present remedies for making healthier food choices. Clearly no one wants to be another statistic or a number in an ER waiting room. Dr. Stork tells us that there is no better time like than right now to follow the doctors’ orders and fill that prescription for a healthy life.
His plan starts with Step 1 – STAT Plan
Stat is a common used emergency room term, an abbreviation of the Latin word Statim, meaning immediately or fast. This is an emergency and needs to be taken care of STAT or now. It is a 14 day jump-start plan that includes specifically formulated daily meal plans designed to help trigger weight loss. His book lays out two weeks’ worth of meals and ways of eating where you are incorporating snacking, portion control and relearning ways to fix your favorite foods in a healthy way. The plan calls for moderate amounts of protein, limited unsaturated fat and omega-3 fats, dietary fiber and low in carbohydrates and undesirable fats.
Step 2 is a 14-day RESTORE Plan
This step is designed to keep the pounds coming off while giving you more choices of what to eat. This step is about learning more about healthy fat choices and portion control adding fruits, whole grains, and more protein to your daily intake.
Step 3 is the MAINTAIN Plan
It is a template for a way to live the rest of your life. Designed to be a diet you can follow for the rest of your life. Food can be your medicine or your poison; you have to choose which you want it to be. He instructs you on how making those changes will improve your health. He teaches you to fill your plate with vegetables, proteins that work for you, and how to “break up” with sugar naturally.
The word “Diet” is a four letter word and often associated with Deprivation. His book is not about what not to eat; it is about a lifestyle change. He states the minute you feel you are going hungry, you fail. The food selections are designed to keep you satisfied. To sum up here are 15 tips from his diet program:
1. Avoid Mindless Eating
Most people can’t remember what they had for dinner last night. We eat without really enjoying the flavors and smells of what we eat. Choose appropriate portion sizes, chewing food fully and savoring every bite.
2. Put protein to work
When you eat protein at each meal, you will find that your are fuller and less hungry. One third of your daily calories should come from protein found in meat, poultry, seafood, eggs, beans, dairy and nuts.
3. Get Smart about Carbs
He introduces a term “Carb Flex”. This is where your intake of carbohydrates is modified based upon your activity levels. Enjoy the healthy benefits of fruits, veggies, legumes and whole grains.
Move your body for at least 30 minutes a day every day and avoid the length of time you are sitting throughout the day. Exercise is good for your health, improves your mood and sharpens your brain.
5. Break the cycle
Change your lifestyle to change your health.
6. Fill up with H2O
Drink water before every meal and snack
7. Choose drinks to accelerate weight loss
Coffee is not bad and artificial sweeteners may also contribute to carbohydrate cravings.
8. Keep Low on Dairy Fat
Such as in whole milk, full fat will keep you full, but be aware of calories and serving sizes.
9. Spice is nice
Use spices to rev up your metabolism while enticing your taste buds to enjoy the food you eat.
10. Slip the Skip
Don’t skip meals, that’s where you will fall into the trap of mindless eating.
11. Portion Control
This one can never be overstated.
12. Stay on Plan and think ahead
Caught without a plan can be your death trap.
13. Eat Nuts
The most satisfying portable fast food out there.
14. Size up your size
Know what you should weigh and how your weight affects organs and joints.
15. Get Ready for Fast Results
Making changes will give you fast results and that can sometimes throw you off, be prepared for this and realize this is a lifetime change. His book also includes easy to follow recipes and meal plans including adaptions for vegetarians, gluten-free individuals and meat-lovers. These include Baked Sweet Potato Fries, Quick-Fix Bean Burrito Bowl Salad, Grilled Portobello Mushrooms, Breakfast Banana Split, Garlic Shrimp and Nutty-Berry Smoothie. Travis Stork’s book is all about motivating you. Motivation is the key and no one wants to hear those words from any doctor “there is nothing more I can do for you.”