Happy New Year to all of my wonderful patients! 2019 marked 20 years since I opened my practice in Lutz, FL; it’s hard to imagine it has been so long! Back in 1999, Central Pasco Weight Loss Center began in a shared office suite with Dr. Diana Calderone in a building that was surrounded by oaks, ferns, farms and cows. State Rd 54 certainly did not look like the sprawling metropolis it is today.

Over the past 20 years, many of you have trusted me with your care and I have truly appreciated all of your warmth and love as I have supported and guided you on your weight loss, wellness and anti-aging endeavors. There have been many special moments I have enjoyed with each of you. I have been honored to watch your children grow from babies to young adults. I have also enjoyed treating your close family members, including your brothers, sisters, parents and friends. You are each so special to me and I wanted to write this letter to make my feelings known.

For most of these past 20 years, it was just me and a small staff, but as time and technology have progressed, I have tried to keep up with the modernization as well. Fortunately, I now have a wonderful Practice Manager, Lauren Partridge (who also happens to be my amazing daughter) who has helped me catch up with the digital world. Together, we have grown the practice to include two offices across Tampa Bay, added additional practitioners, transitioned to electronic records with electronic prescribing capabilities and expanded our online presence via Instagram, Facebook and YouTube!

Many of you have also met our nurse practitioner, Lauren DeNeve, ARNP, who has been with us for the past year and a half. She specializes in functional medicine and has had many years of experience treating patients with all kinds of hormone issues, including perimenopause, menopause, and thyroid and adrenal issues. She has a special interest in Hashimoto’s thyroid disease and other autoimmune diseases as well. Her expertise in functional medicine has been a great asset to our health team and has helped many of you overcome stubborn weight loss to better meet your goals!

More recently, I have also hired a new physician for my practice, Dr. Kristen Williams, MD. She has a special interest in aesthetics and facial procedures and is very knowledgeable with pharmacology and nutrition. She has introduced MINT thread lift procedures to the practice, which have already been quite popular and successful for many of our patients! Her compassion and friendly attitude have allowed her to already build strong relationships with many of you even though she has only been with us since October 2019.

I am also excited about all the new changes coming our way for 2020. Our St Petersburg location has been growing since its inception in 2018 – we are excited to celebrate our 2-year anniversary in February! A few months ago, we began IV vitamin and nutrition therapy, which has proved to be both popular and successful for many of our patients. As an anniversary present, we will be adding on a few more formulas devised for athletic performance, recovery and energy – so stay tuned for more information and discounts regarding that! Ms. DeNeve and Dr. Williams continue to grow the aesthetics aspect of our practice and are excited to introduce a few new types of filler treatments in the coming year. We also joined Brilliant Distinctions a few months ago and are happy we have been able to offer our aesthetic patients discounts and loyalty rewards on Botox and facial filler procedures through this program.

Overall, I just want to thank each of you for all your years of love and support to me and my staff. Even if you are no longer a patient or come in only once or twice a year, I wanted you to know that I appreciate each and every one of you; you have all touched my life in different ways! Let’s all continue our pursuit of health, happiness and wellness for 2020!
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With love, 

Our 20-Year Anniversary Sale is now on! Click the link to purchase a promotional service, or call either our North Tampa or St Petersburg clinic to set up your next appointment. These promotional prices are good through early March 2020, so don't miss out!

Join Dr. Pacholec, our Nurse Practitioner, Ms. DeNeve and our new practitioner, Dr. Williams for an Open House style event on October 9th, 2019 in our St. Petersburg, FL location to celebrate the introduction of our new services to our St Petersburg office! These new services include IV Vitamin Therapy and Nutrition, Botox, Lip and Facial Filler Treatments and PDO Face Thread Lifts! Our practitioners will be on hand to administer IV nutrition treatments, Botox and lip fillers as well as answer any questions or talk to our clients about these new services. Discounts and special event pricing available on certain procedures during the event! 

10/09/19, Schedule of Events:
Open House, informal Q&A, meet & greet, wine and appetizers from 2-6pm
IV Vitamin Therapy (by appointment only): 2-4pm
Botox and Lip Fillers (by appointment only): 4-6pm 

**SPECIAL EVENT PRICING**
$100 Discount on IV Vitamin Therapy Packages (package of 4 treatments)
$50 OFF each syringe of Juvederm lip filler
$10/unit Botox (*min of 25 unit purchase)

RSVP at the link below to earn a chance to WIN A FREE LIP FILLER treatment available during the event! This is a great opportunity to meet our practitioners AND leave the event with a FREE pair of new lips! 

We are so excited for this event in our St Petersburg, FL location and to see everyone there! Hope you can make it!

This program is a great introduction to the ketogenic diet and offers patients the tools they need in order to achieve weight loss results in a safe and effective manner. People who have tried unsuccessfully to adhere to the keto diet or who have been overwhelmed by the amount of information available online regarding the keto diet will benefit from this structured and supervised program. People who have tried other diets, exercise routines or appetite suppressants and have also been unsuccessful in achieving their weight loss goals will also benefit from this program. People who have had initial success with other types of weight loss programs, but then hit a plateau or stop losing weight, may also benefit from the structure and supervision of this program. Don't put off your dreams of a summer body any longer. The time is now to make an appointment and start a new lifestyle! 

One of the aspects of the keto diet that people find hard to adhere to is the reliance on home-cooked meals. Lucky for you, we have an information-packed nutrition and dining guide, complete with a 3-day meal plan and meal replacements for people who are on the go and don't always have time to cook in the kitchen. Our meal plan includes ketogenic shakes, soups, MCT oil and exogenous ketone salts to help you achieve ketosis within 15 MINUTES! You can purchase the meal plan package directly from our website by clicking the link below. 

Our practice manager reviews some of the hottest weight loss diets trending this summer. In Part 2 of this 3 part series, Lauren reviews the popular Keto, DASH and Paleo diets. Read below for more detailed information regarding each of these diets to determine which one is best for you! Remember, Dr. Pacholec offers individualized support for weight loss, including diet and nutrition recommendations as part of your weight loss consultation. 

Keto Diet

• Purpose: the Keto diet is probably the most popular diet trending online right now. Keto is short for "ketogenic" which refers to the state of ketosis that this diet will help drive your body into. Rather than relying on calorie counting or portion sizes, this diet actually changes the way your body uses energy, by transitioning from burning sugar, the building blocks of carbohydrate rich foods, to burning fat. When your body burns fat, it produces ketones as a by-product, and once your body produces a certain amount of ketones, your body officially goes into "ketosis". A healthy and steady state of ketosis may result in fairly quick weight loss.
• Foods to Avoid: This diet is a low-carb diet, in which nearly all carbohydrate rich foods are eliminated. On average, most people people consume between only 30-50 net grams of carbs per day to get into a steady state of ketosis. 
• Foods to Consume: The typical keto diet includes 70-80% fat, 10-20% protein and 5-10% carbohydrates. Healthy fats include avocado, olive oil, nuts and seeds and healthy proteins include grass-fed beef, pasture-raised poultry and sustainable seafood. 
• Pros for Weight Loss: Research has proven that this diet is an effective way to lose weight quickly, reduce insulin levels and inflammation and improve cognitive function, including memory and eyesight. 
• Cons for Weight Loss: There are some side effects to this diet, including constipation, due to lack of fiber-rich foods and fatigue. If you are on this diet over a long period of time, it may raise your risk of osteoporosis, kidney stones and heart disease. Due to the emphasis on fat, many people end up eating a lot of highly saturated animal fats, which are high in sodium and may lead to kidney problems. Due to the emphasis on animal protein, this diet isn’t suitable for vegetarians or vegans. Animal proteins that aren’t grass-fed or organic may also be high in sodium and include other additives that can lead to additional stress on your organs. It is best to follow this diet under close supervision of a health practitioner. 

DASH Diet

• Purpose: DASH is an acronym for "Dietary Approaches to Stop Hypertension" and is ideal for people who suffer from hypertension or high blood pressure. The sole purpose of this diet is to help eliminate the side effects of these cardiac disorders, but this diet can also help patients lose weight when they adhere to the lower calorie recommendations. 
• Foods to Avoid: Processed foods, refined sugars, saturated fats and sodium, but nothing is off-limits
• Foods to Consume: Whole foods such as fruits, vegetables, whole grains, low-fat dairy and lean protein with healthy oils, nuts, beans and peas
• Pros for Weight Loss: The DASH diet is clinically proven to help lower blood pressure, cholesterol and your risk of diabetes. You can download DASH diet plans for free online, where you can access nutrition recommendations for 1200, 1600 and 2000 calorie diets. The DASH diet is also endorsed by the National Institutes of Health, the American Heart Association and the USDA. 
• Cons for Weight Loss: This diet isn't a specific weight loss diet, but weight loss may be a benefit of following one of the lower calorie meal plans. 

Paleo Diet

• Purpose: The term "paleo" comes from the Paleolithic era, which dates from approximately 2.5 million to 10,000 years ago. During this time, early humans ate primarily lean meats, fish, fruits, vegetables, nuts and seeds so followers of this diet try to stick to the nutrition of early humans and have coined the term, "eat like a caveman". The Paleo diet limits the types of foods that became available after modern farming emerged, including dairy, legumes and grains. The reasoning behind this is that the human body is genetically mismatched to the modern diet that developed as a result of farming practices, a theory known as the discordance hypothesis. Following this type of strict elimination diet may result in quick weight loss, primarily as a result of cutting out processed foods.
• Foods to Avoid: grains, dairy, legumes, refined sugars, sodium, potatoes and processed foods in general
• Foods to Consume: fruits, vegetables, nuts, seeds, lean meats, fish, olive oil
• Pros for Weight Loss: Clinical research suggests that this diet may result in successful weight loss since you may not feel as hungry in between meals due to the high protein and fat content. There may also be anti-inflammatory benefits to the emphasis on whole foods and lean proteins. 
• Cons for Weight Loss: This is a highly restrictive type of elimination diet that cuts out healthy foods, such as whole grains and relies heavily on animal protein. Proteins should be grass-fed, organic and sustainably sourced to decrease the amount of additives, sodium and other preservatives that are sometimes present in lower grade meats. This type of diet may not be suitable for vegetarians or vegans. 

Our Practice Manager, Lauren Partridge, reviews some of the hottest diet trends this summer. Whole 30, Mediterranean and the Anti-Inflammatory diets are just a few of the Top 10 that are trending right now. Read below for more detailed information regarding each of these diets and how effective they are for weight loss.

Whole 30

• Purpose: eliminate foods that may be causing allergies, inflammation, intolerances or other health issues. After 30 days on the diet, you can re-introduce food items one at a time to see if your body has any adverse reactions.
• Foods to Avoid: On this diet you should avoid refined sugars, grains, beans, dairy, soy and processed foods for 30 days.
• Foods to Consume: On this diet you should consume whole foods, such as fruits, vegetables, eggs, seafood, meat, nuts and seeds. 
• Pros for Weight Loss: This diet may help increase energy and may help you lose weight by cutting out processed foods that are generally high in fat, refined sugar and carbohydrates. This diet may also help your skin look smoother, increase your memory and help you identify foods that contribute to a sensitivity, intolerance or medical condition.
• Cons for Weight Loss: This is a very strict diet, which may be difficult to adhere to in the long term and you may find yourself slipping into old habits. This diet also requires a lot of food prep and requires a large consumption of animal protein, so it may not be suitable for vegans or vegetarians. If you are consuming animal protein, it should also be organic and grass-fed because lower-grade animal protein may be high in sodium and other additives. You may also become deficient in calcium due to eliminating dairy, so you may need to take a calcium supplement or choose a suitable alternative to dairy.

Mediterranean

• Purpose: To reduce inflammation with a well-rounded diet that mimics the cuisine of the Mediterranean countries, like Greece and Italy where rates of obesity, heart disease and other chronic health conditions is extremely low. 
• Foods to Avoid: On this diet you should avoid processed foods, limit your intake of red meat, dairy and red wine.
• Foods to Consume: On this diet you should focus on eating whole foods, like fruits and vegetables, whole grains, olive oil, spices, herbs, nuts, beans, fish and poultry
• Pros for Weight Loss: Most health experts agree that this is the healthiest diet as a long-term lifestyle adjustment and may help you lose weight. Studies show that it protects against heart disease and Alzheimer’s and it allows you to drink wine! This diet may also help prevent cancer due to the emphasis on antioxidants from fruits and vegetables.  
• Cons for Weight Loss: This diet does not state exact serving amounts per day, which may get confusing for people who are looking for stricter limits. The diet describes intake as “low”, “moderate” or “high” which is subjective and does not set restrictions for caloric intake. This diet also promotes “moderate” consumption of red wine (1-2 glasses per day), but this may not be advisable for people taking certain medications, people with elevated triglycerides or people who have pancreatitis. If you are going to drink 1-2 glasses of wine per day, it also advisable to only drink high quality wines reflective of the Mediterranean geography, as lower-grade wines have more additives and will not yield the same benefit. 

Anti-Inflammatory Diet

• Purpose: To reduce inflammation by eating specific amounts of certain foods at meal times. This diet consists of 3 meals and 2 snacks, with each plate divided into 1/3 lean protein (fish or poultry), 2/3 fruits, veggies, beans and a healthy fat (olive oil, avocados, almonds)
• Foods to Avoid: refined sugars, starchy fruits and vegetables, like white potatoes
• Foods to Consume: 40% of your meal should be carbohydrates, 30% should be lean protein (like poultry or seafood) and 30% healthy fat (like olive oil or avocados)
• Pros for Weight Loss: If you follow this diet strictly, you are likely to reduce inflammation, lose weight, increase energy and memory function.
• Cons for Weight Loss: This diet is very strict, so it may be easy to slip into old habits if you cannot follow it diligently. It also requires a lot of meal prep, so it may not be suitable for people who like to eat out often. 1/3 of your diet should also be animal protein, which doesn't make it suitable for vegans. 

The keto diet has gained a lot of popularity recently for its impressive effects on weight loss, but there are many other benefits as well. The keto diet is essentially a high fat, low carb diet in which the body turns fat into ketones to use as energy. A high carb diet turns carbohydrates into glucose and uses that as it's primary source of energy. However, diets that are high in refined sugars can lead to insulin resistance, which increases a patient's chance of developing diabetes. When a person is following the keto diet, the production of ketones will lead to a state of ketosis in the body, which occurs when the body begins using fat as its primary energy source. Current research indicates that ketogenic diets improve weight loss, cognitive function, reduce inflammation, regulate blood sugar and improve energy levels. 

There are a few different types of keto diets that people can follow, but for weight loss, it is generally recommended to ingest fewer than 50 carbs per day, or <25 net carbs per day. As far as proportions, the diet is most effective for weight loss when people ingest 70% healthy fats, 25% high quality proteins, and 5% carbohydrates. Ketosis can be measured by using blood, urine or breathe monitors. 

People who have certain types of healthy conditions, such as type 2 diabetes, should only follow this diet under the supervision of a licensed physician. At Pacholec Center for Weight Loss, Dr. Barbara Pacholec and our Nurse Practitioner, Lauren DeNeve, have developed a Supervised Keto Diet Weight Loss Program to help our patients be successful and improve their weight loss outcomes following this diet. Call us to set up your visit with Dr. Pacholec in either our Lutz, FL or St. Petersburg, FL office.

(1) Water is a natural appetite suppressant.
Drinking water before a meal will help you not to eat as much because it makes the stomach feel more full. If you drink water when you feel hungry, it will also curb your appetite so you can avoid unnecessary snacking.

(2) Water helps burn calories
Water makes up nearly 60% of human body weight. Therefore, water is a necessary component for the body to digest and metabolize food. According to recent research, energy expenditure is highest approximately 90 minutes after consuming water, and study participants burned more calories than those who did not consume water prior to their workouts. Even the body’s resting energy expenditure is higher after drinking water, which means you can burn calories even when you are taking a rest! More calories are burned if the water is consumed cold, since the body needs to expend additional energy to heat the water up before it can be absorbed. Think of it like double reward points on your credit card. Winning!

(3) Water helps you feel less bloated
Water keeps the body hydrated, which allows the kidneys and digestive system to properly filter and dispose of waste. Water helps to keep waste moving by softening or loosening hardened stool and can also help the body to recover for diarrhea, indigestion or other stomach problems. When waste is not moving through the body, it can cause constipation, bloating, swelling and fatigue. Retaining waste not only adds pounds to the scale, but inches to the waistline as well.

(4) Water is Calorie Free!
The Standard American Diet (SAD diet for short) is dominated by sugar, and many people will meet the daily recommendation for sugar intake just by consuming sugary beverages (soda, sweet tea, alcohol, juice, sweetened coffee, sports drinks). The World Health Organization recommends that adults consume less than 25g of sugar in a day. 1 can of sweet tea (16 oz) contains a whopping 24g of sugar and 90 calories! These types of calories are what we refer to as “empty” calories because they do not provide viable nutrients to the body. In a 2015 study, women who drank 250 ml of water after lunch each day involved in a 24-week Weight Loss program, lost 13.6% more weight than women in the same program who drank the same volume of diet beverages after lunch. 1 sweetened beverage per day also increases your risk of developing diabetes over the next ten years by 18%!

(5) Water Burns Fat
Water is an essential component of lipolysis, which is the process responsible for metabolizing fat. The first step in this process is hydrolysis, in which water molecules interact with fat molecules to burn fat off from food, drinks and stored fat, such as carbohydrates.

Dr. Pacholec can help you track your water intake and set weight loss goals at either of our Lutz, FL or St. Petersburg, FL weight loss clinics. You can also download and use our new mobile application, Pacholec MD, to monitor your weight loss goals, including your water intake and water retention. Contact either of our Lutz, FL or St. Petersburg, FL locations for more information or to schedule an appointment with Dr. Pacholec today!