The American Heart Association now recommends that everyone eat at least two servings of fish per week, and that heart patients consume at least 1 gram a day of the two most critical omega-3 fatty acids, known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). In addition, fish is high in protein and generally low in fat and calories. For best results in losing weight, it is a good idea to vary your proteins so that your body does not get used to the same food all the time and hit a plateau. There are varying amounts of fat in fish and it is a good idea to check the nutritional information before you consume.
Salmon is a great source of protein and can be found in a can, vacuum-packed pouch, or fresh. Look for the words, “wild Alaskan,” “pink,” or “sockeye.” The sodium content of canned or pouched salmon will be higher than fresh or frozen salmon. Salmon naturally contains more fat and cholesterol so it is best if eaten once per week or less if you have cholesterol issues. To reduce the amount of chemical toxins you consume, grill or broil salmon to allow the fat or other toxins to drain away, trim any visible fat from the cooked salmon, and remove the salmon skin after cooking because it does contain a lot of contaminants.
The level of toxins varies according to the pollution levels of the waters in which the fish swam. Atlantic wild salmon is safer than farm-raised. Chilean farmed salmon is another safe choice. Alaskan is considered safe and the Wild Pacific salmon from California or Washington should be eaten no more than once or twice a month. Seven ounces of salmon contains 355 calories, 20 g fat, and 40 g of protein.
Tuna is another great fish to eat as fillets, steaks or chunk. Fresh or frozen tuna steaks are lowest in sodium. Yellowfin tuna is generally lower in toxins. White or albacore may have more contaminants but can be eaten safely up to three times a month. If choosing fresh tuna, make sure it has an ocean smell. The flesh should be moist and have no brown spots. Canned or vacuum-packed tuna in a pouch should be a staple in your pantry. Any kind of light chunk tuna packed in water is the safest. Limit your intake of white or albacore tuna because of the high levels of mercury. When ordering sushi, Yellowfin and Bigeye tuna, aka, Ahi tuna, will always be lower in mercury. Avoid Bluefin tuna since it has high levels of mercury. Seven ounces of tuna contains 190 calories, 3 g fat and 42 g of protein.
In the United States, tilapia has shown the biggest gains in popularity among seafood, and this trend is expected to continue as consumption rises dramatically because of its moderate price. Although tilapia contains less Omega-3 fatty acids, it is still a great source of protein. Seven ounces of tilapia contains 170 calories, 3.4 g of fat and 40 g protein.
Fish is a great source of protein and is generally low calorie depending upon how it is prepared. Whether you eat fish or not, it is very important to vary your proteins throughout the week and not eat the same thing day after day. If you eat the same thing day in and day out your body will get used to it, get stuck in a rut and weight loss will be a slower process.
Sunday, August 31, 2008
Saturday, August 30, 2008
How can you lose weight in the fall when it is so busy?
September is a very busy time for all. School is back in session for students and teachers and youth sports programs will kick into high gear. Most of us have been stressed at this time of year trying to balance work, kids and after school and sports activities. After a full day of work, many patients are running their children around to music/dance lessons, sports practice or games in the evening along with monitoring homework progress. How can you eat well and still lose weight when you can’t eat dinner til 8:00 or 9:00 PM? The key is to be consistent with meals, snacks and water. Be prepared when you leave the house.
• Be sure you have some snacks with you whether it is a bag of carrots, celery, radishes or cucumbers or a yogurt, string cheese or cottage cheese.
• Bring a bottle of water so you remain hydrated.
• If you are waiting for your child to finish practice or a game, walk until they are finished. Walk up and down the street or walk around a field. Bring a light weight that you can lift as you walk. The goal is to burn calories. So if you find yourself waiting in the car, at least multitask and do something for yourself.
• If dinner is at 8:00 or 9:00 PM, do not eat a large meal. Make it more like a snack consisting of 3-4 oz. of protein, 1 ½ cups of vegetables and/or salad. Do not eat carbs that late unless you can do additional activity to work them off before you go to sleep. On the days that you know you will be eating late, have a larger lunch and make up the protein difference. That way you will more time to burn off those calories.
Just remember any activity you can do is better than nothing, even if it is only for 10 minutes at a time. You will be burning more calories and will lose more weight.
• Be sure you have some snacks with you whether it is a bag of carrots, celery, radishes or cucumbers or a yogurt, string cheese or cottage cheese.
• Bring a bottle of water so you remain hydrated.
• If you are waiting for your child to finish practice or a game, walk until they are finished. Walk up and down the street or walk around a field. Bring a light weight that you can lift as you walk. The goal is to burn calories. So if you find yourself waiting in the car, at least multitask and do something for yourself.
• If dinner is at 8:00 or 9:00 PM, do not eat a large meal. Make it more like a snack consisting of 3-4 oz. of protein, 1 ½ cups of vegetables and/or salad. Do not eat carbs that late unless you can do additional activity to work them off before you go to sleep. On the days that you know you will be eating late, have a larger lunch and make up the protein difference. That way you will more time to burn off those calories.
Just remember any activity you can do is better than nothing, even if it is only for 10 minutes at a time. You will be burning more calories and will lose more weight.
Friday, August 29, 2008
Benefits of a Low Carb Diet
In the Serotonin-Plus program we use a higher protein/low carb diet for the first few weeks. Many have asked, why do we do that? A low carb diet can help increase metabolism by forcing the body to temporarily use its fat stores for energy and can jumpstart the weight loss process. In our program, we generally see the most aggressive weight loss on phase 1. However, we give patients the choice of staying on phase 1 a little longer if they feel they want greater results quickly or moving to phase 2 which contains more carbs. More carbs will slow weight loss progress but the key is to burn off the carbs through activity and exercise.
A recent study done at the University of Aberdeen in Scotland, UK, showed that a diet low in carbs and higher in protein was more effective at weight loss than a balanced protein to carb ratio. In the study, healthy, obese men were given two different diets during their stay in the Rowett’s specialized Human Nutrition Unit. Both diets had a high protein content (30% of total energy value of the diet) but they differed in the amount of carbohydrate: One diet was low in carbohydrate (4%) and the other contained a moderate amount of carbohydrate (35% total energy value). Weight loss during the four week study periods was greater on the high-protein low-carbohydrate diet, averaging 13.9 pounds per person, compared with 9.4 pounds on the moderate carbohydrate diet. It is well-known that excess carbs in the body become deposited as fat and lower overall metabolism. It is possible that the additional carbs caused a slowdown in metabolism causing fewer calories burned resulting in less weight loss.
It was reported that the study participants felt less hungry on the high-protein low-carbohydrate diet compared with the diet which contained high-protein but moderate amounts of carbohydrate. It is known that when people eat low carbohydrate diets, within a relatively short time their body has to switch from using glucose as a fuel to using ketone bodies from the breakdown of the fat stores. Ketone bodies are appetite suppressing and appear to have an effect on the appetite centers in the brain. Also it is suggested that the additional carbs cause larger peaks and valleys in blood sugar levels causing more hunger.
When you are in our program, you have control over your progress. Your intake and activity will dictate your success. If you feel you want to have carbs, watch your portions and do what you can so you are buring off not just the calories but the carbs themselves, as well, so they don't become deposited as fat.
A recent study done at the University of Aberdeen in Scotland, UK, showed that a diet low in carbs and higher in protein was more effective at weight loss than a balanced protein to carb ratio. In the study, healthy, obese men were given two different diets during their stay in the Rowett’s specialized Human Nutrition Unit. Both diets had a high protein content (30% of total energy value of the diet) but they differed in the amount of carbohydrate: One diet was low in carbohydrate (4%) and the other contained a moderate amount of carbohydrate (35% total energy value). Weight loss during the four week study periods was greater on the high-protein low-carbohydrate diet, averaging 13.9 pounds per person, compared with 9.4 pounds on the moderate carbohydrate diet. It is well-known that excess carbs in the body become deposited as fat and lower overall metabolism. It is possible that the additional carbs caused a slowdown in metabolism causing fewer calories burned resulting in less weight loss.
It was reported that the study participants felt less hungry on the high-protein low-carbohydrate diet compared with the diet which contained high-protein but moderate amounts of carbohydrate. It is known that when people eat low carbohydrate diets, within a relatively short time their body has to switch from using glucose as a fuel to using ketone bodies from the breakdown of the fat stores. Ketone bodies are appetite suppressing and appear to have an effect on the appetite centers in the brain. Also it is suggested that the additional carbs cause larger peaks and valleys in blood sugar levels causing more hunger.
When you are in our program, you have control over your progress. Your intake and activity will dictate your success. If you feel you want to have carbs, watch your portions and do what you can so you are buring off not just the calories but the carbs themselves, as well, so they don't become deposited as fat.
Thursday, August 28, 2008
How to Accelerate Weight Loss
For those of you in the Serotonin-Plus program, you know we use our Serotonin supplement and safe prescription appetite supressants (e.g. phentermine, Bontril) to jumpstart the metabolism and reduce appetite and cravings. Although we have a comprehensive program that incorporates diet and exercise, the appetite suppressants do play an important role. But just what does phentermine and Bontril do and why are they important that we use them? Our program is based on a process of increasing the metabolism and reducing intake so you lose weight. However, we do not want to lower intake to the point of starvation because that will lower metabolism. So we use the appetite suppressants to help. They speed up the metabolism and help you burn more calories while taking the edge off appetite. They will also increase metabolism so that when you get to your goal weight, you are able to live on a higher calorie count to maintain your weight. This is a very significant point!!! So is it important to get those “2 halves” of the phentermine in or take the 3 Bontril tablets in everyday? Yes, if you can! The full dosage will help you burn more calories! They are great diet aids and many people tolerate them well. Phentermine and Bontril do accelerate weight loss and if you have the opportunity to be on them, use them as a jumpstart. If your goal is to lose weight, don't feel you have to do it on your own. We are proud that our average weight loss is in 12 weeks has consistently remained at 35 pounds.
I’m always looking at research to see how we can improve our program and I came across a study that really validates our success in our weight loss program. A recent study at Stanford University showed the effect of diet alone on weight loss. They compared 4 different diets (Zone, LEARN, Ornish and Atkins) and followed 311 overweight ( BMI > 25 but less than 30) premenopausal women for one year. Study participants either followed the Zone Diet( 40:30:30 ratio of carbs:protein:fat; the LEARN diet (Lifestyle, Exercise, Attitudes, Relationships and Nutrition) which follows the U.S. Dept of Agricultures Food Pyramid guide of low in fat and high in carbs; The Ornish Diet which suggests high carbs, high vegetarian and low fat; and the Atkins Diet which recommends high protein, high fat and very low carb. All study participants attended diet classes weekly for the first 8 weeks and then were monitored by phone for the next 10 months as they continued on their respective diet plans.
In one year, the results were as follows:
Zone Diet: Average lost in 1 year was 3.5 pounds
Ornish Diet: Average lost in 1 year was 4.8 pounds
LEARN Diet: Average lost in 1 year was 5.7 pounds
Atkins Diet: Average lost in 1 year was 10.4 pounds
So what does this data suggest? Weight loss needs to be a comprehensive effort of increasing metabolism, intake (diet), and calorie expenditure (exercise). Our experience with the Serotonin-Plus program shows that we have improved upon these study averages in a much shorter period of time.
I’m always looking at research to see how we can improve our program and I came across a study that really validates our success in our weight loss program. A recent study at Stanford University showed the effect of diet alone on weight loss. They compared 4 different diets (Zone, LEARN, Ornish and Atkins) and followed 311 overweight ( BMI > 25 but less than 30) premenopausal women for one year. Study participants either followed the Zone Diet( 40:30:30 ratio of carbs:protein:fat; the LEARN diet (Lifestyle, Exercise, Attitudes, Relationships and Nutrition) which follows the U.S. Dept of Agricultures Food Pyramid guide of low in fat and high in carbs; The Ornish Diet which suggests high carbs, high vegetarian and low fat; and the Atkins Diet which recommends high protein, high fat and very low carb. All study participants attended diet classes weekly for the first 8 weeks and then were monitored by phone for the next 10 months as they continued on their respective diet plans.
In one year, the results were as follows:
Zone Diet: Average lost in 1 year was 3.5 pounds
Ornish Diet: Average lost in 1 year was 4.8 pounds
LEARN Diet: Average lost in 1 year was 5.7 pounds
Atkins Diet: Average lost in 1 year was 10.4 pounds
So what does this data suggest? Weight loss needs to be a comprehensive effort of increasing metabolism, intake (diet), and calorie expenditure (exercise). Our experience with the Serotonin-Plus program shows that we have improved upon these study averages in a much shorter period of time.
Wednesday, August 27, 2008
weight loss and 100 calorie packs
In previous entries, I have discussed the marketing hype that our chips/cookies/snack companies pull to trick us into thinking the ingestion of a small pack of chocolate chip cookies is "okay" and consistent with our plans to lose weight.
A study was published that proves that what I have been ranting about (well, not really ranting...ranting is what I did last night when the Mets, who were beating the Phillies 7-0, wound up losing 8-7). Please see: http://www.msnbc.msn.com/id/26396295/from/ET/
Basically, this study showed that when these "portion-controlled, 100 calorie snack packs" are used, people psychologically see them as some type of "diet" food and will tend to start using more and more of them resulting in weight gain. When these high-caloric foods are present in a larger package, people will see them as a dangerous food source to eat if they are trying to lose weight and will stay away from that food source altogether.
Bottom line: If you are in a weight loss mode (and if you are reading this, you are most likely to be, or you just enjoy reading my rants about the Mets) (word of the day: Mets) then you should not be fooled into bringing home these 100 calories snackpacks and thinking they are conducive for weight loss.
A study was published that proves that what I have been ranting about (well, not really ranting...ranting is what I did last night when the Mets, who were beating the Phillies 7-0, wound up losing 8-7). Please see: http://www.msnbc.msn.com/id/26396295/from/ET/
Basically, this study showed that when these "portion-controlled, 100 calorie snack packs" are used, people psychologically see them as some type of "diet" food and will tend to start using more and more of them resulting in weight gain. When these high-caloric foods are present in a larger package, people will see them as a dangerous food source to eat if they are trying to lose weight and will stay away from that food source altogether.
Bottom line: If you are in a weight loss mode (and if you are reading this, you are most likely to be, or you just enjoy reading my rants about the Mets) (word of the day: Mets) then you should not be fooled into bringing home these 100 calories snackpacks and thinking they are conducive for weight loss.
Tuesday, August 26, 2008
weight loss and quick choices
Yesterday I saw two different patients whose weight loss was minimal and both described a very hectic week in which there was little time to do a "real" lunch necessitating a fast food drive through lunch eaten in the car. Both patients stated they made their best efforts...buns came off the burgers, only a few of the fries, etc.
A few points here: First, planning your meals in advance, especially when you know a particular week will be very difficult, is a very important step you need to make for long term success in managing weight. Perhaps if you know you will be in the car during lunchtime, either resort to an approved protein bar and water or build in the time necessary to stop for 15 minutes and eat a prepared meal you brought in a cooler. Perhaps some type of protein (tuna,chicken,steak) on a bed of vegetables. Planning is at the very enter of a long term strategy.
Second point: No fast food places! They test the very fabric of our human nature eating issues (let us remember the 'Supersize" issues and the promotions that make it seem stupid not to get the fries and soda with your sandwich). The yougurt parfaits and salads are loaed with calories and there are really litte-no "healthy" choices available. The fast food places get us into the weight trouble to begin with and they will not be able to get you out of it.
Planning meals and avoiding the ease of drive thru places are time cnsumming and make life more difficult for us. But always try to remember the reasons as to why you want to lose weight, and the planning will be well worth your efforts.
A few points here: First, planning your meals in advance, especially when you know a particular week will be very difficult, is a very important step you need to make for long term success in managing weight. Perhaps if you know you will be in the car during lunchtime, either resort to an approved protein bar and water or build in the time necessary to stop for 15 minutes and eat a prepared meal you brought in a cooler. Perhaps some type of protein (tuna,chicken,steak) on a bed of vegetables. Planning is at the very enter of a long term strategy.
Second point: No fast food places! They test the very fabric of our human nature eating issues (let us remember the 'Supersize" issues and the promotions that make it seem stupid not to get the fries and soda with your sandwich). The yougurt parfaits and salads are loaed with calories and there are really litte-no "healthy" choices available. The fast food places get us into the weight trouble to begin with and they will not be able to get you out of it.
Planning meals and avoiding the ease of drive thru places are time cnsumming and make life more difficult for us. But always try to remember the reasons as to why you want to lose weight, and the planning will be well worth your efforts.
Monday, August 25, 2008
Weight Loss and Physicians
First, I wanted to announce an event that will not take place for a number of months, but this day of the year is always a very important one to me. I opened my internal medicine practice on December 5th, 1988 so this December 5th will be our 20th year anniversary of providing medical services in the Burke/Springfield/Fairfax area. I consider myslef the luckiest doctor in the entire area. I have been fortunate and privileged to attend to the medical needs of an incredible group of intelligent, fun, and wonderful patients and their families. I love coming to work and although some of my professional career has morphed into product development and weight loss centers, I never (repeat NEVER) forget that I am a primary care doctor and even to this day, my patients know that if they call me on Sunday afternoon or holiday or if they need me to see them for followup after office hours I am always there for them. Sometimes I feel that my medical patients see the marketing signs for our weight loss program and think to some extent I am giving up my internal medicine practice but this could not be further from the truth. I LOVE the internal medicine part of what I do, and yes, the weight loss program and serotonin product development have been incredibly rewarding and fun for me as well, but I still love the medical part. Anyway, I wanted everyone...patients who see me for internal medicine...patients who see Linda and I for our weight loss program to put Friday, December 5th (5 PM to 8 PM)on their calanders for our very very special Patient Appreciation Nite. We will serve healthy choices (some unhealthy ones), Karioke (this was a huge hit last year) and my GREAT staff and I will love the opportunity to tell you, in a more social atmosphere, just how much we appreciate you calling us "my doctor". We will have some great door prizes as well! (wod of the day: Anniversary)
This week I met with a physician in Manhatten and he was lamenting that for his patients who need to lose weight, he has been referring them out to weight watchers and other commercial programs but their successes have been limited. I strongly believe that physicians need to be much more proactive in helping their patients lose weight. It is not a simple matter of handing them a diet plan and expecting them to follow this. Every primary care doctor should understand the need for a comprehensive approach to helping people lose weight. We are actually on a project right now of trying to help physicians elsewhere (hey, not here....we want you coming here in the d.c. market!!!) open up weight loss centers in their own clinics. If you know of any doctor out of state that may have an interest, please call me.
This week I met with a physician in Manhatten and he was lamenting that for his patients who need to lose weight, he has been referring them out to weight watchers and other commercial programs but their successes have been limited. I strongly believe that physicians need to be much more proactive in helping their patients lose weight. It is not a simple matter of handing them a diet plan and expecting them to follow this. Every primary care doctor should understand the need for a comprehensive approach to helping people lose weight. We are actually on a project right now of trying to help physicians elsewhere (hey, not here....we want you coming here in the d.c. market!!!) open up weight loss centers in their own clinics. If you know of any doctor out of state that may have an interest, please call me.
Sunday, August 24, 2008
End of Summer and Weight
We are rapidly approaching Labor Day weekend which in our minds signals the end of summer. The start of school brings lots of extra activities if you have children of that age. After school activities, practices, homework etc. add much to the daily calender of parents. Especially for those parents who work outside the house as well, the day then becomes incredibly packed with issues to take care of. The stresses of work followed by the after work children issues allow for little time to plan meals, snacks, get in some exercise, etc. Clearly, if someone is in a mode to lose weight, this may result in much distraction that will thwart efforts to reach your weight loss goal.
This scenario produces more of a challenge, but does not competely make weight loss impossible during this time period. Using your Sunday to plan the week ahead re: meals/snacks, waking yourself up 1/2 hour earlier for some exercise, and perhaps if you are waiting for your child to finish soccer practice, jog a bit on the sidelines.
Every season will create challenges, but we certainly can help you if you have any questions or particular issues you would like some help on.
This scenario produces more of a challenge, but does not competely make weight loss impossible during this time period. Using your Sunday to plan the week ahead re: meals/snacks, waking yourself up 1/2 hour earlier for some exercise, and perhaps if you are waiting for your child to finish soccer practice, jog a bit on the sidelines.
Every season will create challenges, but we certainly can help you if you have any questions or particular issues you would like some help on.
Saturday, August 23, 2008
weight gain and portion control
Hi! Sorry about yesterday....had a business trip to New York so our consecutive blog streak ended at 117....I was going for Cal Ripken's record for consecutive games, but I failed....
The Big Apple was fun. I grew up in Queens, went to medical school in Broooklyn, and upon request, can certainly do a great Nuuu Yoooork accent for you.
After one of the business meetings, I felt compelled to go back to my New York roots and I went to a N.Y city landmark...The Carnegie Deli. I ordereed a corned beef sandwich on a (word of the day:KNISH) potatoe knish and what was brought to me was about a pound of meat on this huge potatoe mound. There is no way a human being (maybe some football players) could finish this. Of course you could bring it home, but my suspician is that many people at the restaurant were tourists and did not want to carry around a bag the whole day of a 1/2 pound left over sandwich. I found myself eating more than I should have and certainly past the point of feeling hunger. The thing cost like a thousand dollars (okay, it was 28.95, but that is prety steep). By the way they do not sell half portions..it was either all or none.
Point here is that restaurants will often out in front of us tremendous quantities of food, and we need to be cognizant of our "hunger" signals and cut off our eating at that point in which we do not truly feel hunger. And it isn't just New York City places. To gain a competitive edge, many restaurants boast about their "big" portions...huge burgers, mounds of fries, etc.
I am happy to be back and a new streak of blogs has been started today...have a great weekend!
The Big Apple was fun. I grew up in Queens, went to medical school in Broooklyn, and upon request, can certainly do a great Nuuu Yoooork accent for you.
After one of the business meetings, I felt compelled to go back to my New York roots and I went to a N.Y city landmark...The Carnegie Deli. I ordereed a corned beef sandwich on a (word of the day:KNISH) potatoe knish and what was brought to me was about a pound of meat on this huge potatoe mound. There is no way a human being (maybe some football players) could finish this. Of course you could bring it home, but my suspician is that many people at the restaurant were tourists and did not want to carry around a bag the whole day of a 1/2 pound left over sandwich. I found myself eating more than I should have and certainly past the point of feeling hunger. The thing cost like a thousand dollars (okay, it was 28.95, but that is prety steep). By the way they do not sell half portions..it was either all or none.
Point here is that restaurants will often out in front of us tremendous quantities of food, and we need to be cognizant of our "hunger" signals and cut off our eating at that point in which we do not truly feel hunger. And it isn't just New York City places. To gain a competitive edge, many restaurants boast about their "big" portions...huge burgers, mounds of fries, etc.
I am happy to be back and a new streak of blogs has been started today...have a great weekend!
Friday, August 22, 2008
How to fit in exercise if you don’t have the time
These days it is hard to find the time to exercise if you work outside the home and have a family. It seems as though your time is always accounted for in some way. So how can we fit it in with all of our demands? If you are pressed for time, try fitting in a 10 minute work out or walk for 10 minutes every day. It will help burn calories and be the equivalent of a 20 minute workout 3 times/week. As you begin to exercise you will feel better, have greater energy and relieve your stress. Then you can try increasing your workout by one extra minute on the days when you have time. That way you are in the habit of doing something everyday, burn calories and you can improve your cardiovascular health.
To burn more calories, a new study from the University of New South Wales found that running intervals, or sprints with intermittent rest periods will burn three times as much fat as running at slow, consistent speeds. If you are a runner or jogger, head to a track, football field, or other measured area with room to run. Sprint for 45 seconds and record your distance. Rest for 60 seconds, then sprint again for 45 seconds trying to increase your distance by 10% in the same time frame. You can also do this on an elliptical machine or treadmill at a gym.
If you have some time at home in the evening, try to lift light dumb bells while you are watching TV, reading or even checking your email. Resistance training will increase muscle mass, tighten the skin and increase metabolism. Using weights 3-4 days per week, skipping a day in between can be very helpful to weight loss efforts and you will see the results if you stick with it.
To burn more calories, a new study from the University of New South Wales found that running intervals, or sprints with intermittent rest periods will burn three times as much fat as running at slow, consistent speeds. If you are a runner or jogger, head to a track, football field, or other measured area with room to run. Sprint for 45 seconds and record your distance. Rest for 60 seconds, then sprint again for 45 seconds trying to increase your distance by 10% in the same time frame. You can also do this on an elliptical machine or treadmill at a gym.
If you have some time at home in the evening, try to lift light dumb bells while you are watching TV, reading or even checking your email. Resistance training will increase muscle mass, tighten the skin and increase metabolism. Using weights 3-4 days per week, skipping a day in between can be very helpful to weight loss efforts and you will see the results if you stick with it.
Thursday, August 21, 2008
Can we lose weight when we are older?
We have a number of patients in the program that are above 50 in age and most ask on their first visit, Am I too old to lose weight? The answer is NO! You can absolutely lose weight if you want to. A recent study by NIH showed that people in their 50's and 60's can lose weight if they put their mind to it.
The year-long study followed healthy 50- to 60-year olds with a body mass index of between 23 and 30, placing them at the high end of normal weight or overweight. Both those who dieted and those who exercised lost a significant amount of weight. However, those who exercised maintained their strength and muscle mass and increased aerobic capacity and those who dieted lost muscle mass, strength and aerobic capacity.
The goal of dieters was to reduce their calorie consumption by 16 percent for the first three months, and by 20 percent the next nine months. With regard to exercise, the goal of the exercisers was to burn 16 percent more calories the first three months, increasing to 20 percent the next nine months.
Both groups lost between 9 and 10 percent of their total body weight. Those who exercised engaged in 60 minutes of cardiovascular activity six times a week, such as a brisk three- to four-mile walk. Those exercisers who worked out for 90 minutes a day took off more pounds, around 15 to 20 percent of their body weight.
Those who dieted lost muscle mass while those who exercised did not. This is because exercisers routinely challenged their muscles, which prevented muscle tissue from degrading. Dieters didn't work their muscles as vigorously as those who exercised. The study concluded that those who want to lose weight should engage in increased exercise with caloric restriction instead of just counting calories alone.
And just to let you know, our oldest patient in the program was 86 and she lost 20 pounds!
The year-long study followed healthy 50- to 60-year olds with a body mass index of between 23 and 30, placing them at the high end of normal weight or overweight. Both those who dieted and those who exercised lost a significant amount of weight. However, those who exercised maintained their strength and muscle mass and increased aerobic capacity and those who dieted lost muscle mass, strength and aerobic capacity.
The goal of dieters was to reduce their calorie consumption by 16 percent for the first three months, and by 20 percent the next nine months. With regard to exercise, the goal of the exercisers was to burn 16 percent more calories the first three months, increasing to 20 percent the next nine months.
Both groups lost between 9 and 10 percent of their total body weight. Those who exercised engaged in 60 minutes of cardiovascular activity six times a week, such as a brisk three- to four-mile walk. Those exercisers who worked out for 90 minutes a day took off more pounds, around 15 to 20 percent of their body weight.
Those who dieted lost muscle mass while those who exercised did not. This is because exercisers routinely challenged their muscles, which prevented muscle tissue from degrading. Dieters didn't work their muscles as vigorously as those who exercised. The study concluded that those who want to lose weight should engage in increased exercise with caloric restriction instead of just counting calories alone.
And just to let you know, our oldest patient in the program was 86 and she lost 20 pounds!
Wednesday, August 20, 2008
weight gain and college
Yesterday we talked a bit about childhood obesity but another topic that we should separate out is the college bound late teenagers. Many of my patients are now packing up and leaving to bring their kids to college, many as freshmen. The joke has always been "the freshman 15" which alludes to the weight gain that most first year college students experience when they return from their first year. Why does this happen? The obvious reasons are the alcohol ("my kid will not drink in college until they are 21"...yeah right, and if you believe in fairies, clap your hands), the food plans which include the "all you can eat" place as well as every fast food place imaginable in campus, the vending machines in every hallway and the late night eating that occurs. If your child is already overweight, you can bet the situation will not get better with a much better chance of your child gaining even more weight. What can you, as a parent,do to prevent this situation?
Your ability to intervene in this situation is in fact vey limited. Implore your child to make the right choices, point out the detrimental physical and social issues that will impact the life of an overweight person, sit down and discuss how to approach the food choices available in a healthy way, and perhaps (I know I will get some pretty angry comments on this one) even consider a bribe. Actually a better word is "incentive". We all, no matter what our age, perform better when there is an incentive that our success will bring a tangible award. ( Word of the Day: James Bond) Appealing to an 18 year old by telling them they will have less chance of coronary artery disease when they reach 60 is not very tangible. A new IPOD is.
Anyway, safe travels if you are bringing your child to college and for you firsttimers, here is my advice: Mom, crying is okay, but please do not make your husband pry your fingers away from hugging your baby in front of the other roomates..you will embarrass your child! They are about ready to experience some of the best 4 year period of their lives. Smile, and think about how clean their rooms will be!
Your ability to intervene in this situation is in fact vey limited. Implore your child to make the right choices, point out the detrimental physical and social issues that will impact the life of an overweight person, sit down and discuss how to approach the food choices available in a healthy way, and perhaps (I know I will get some pretty angry comments on this one) even consider a bribe. Actually a better word is "incentive". We all, no matter what our age, perform better when there is an incentive that our success will bring a tangible award. ( Word of the Day: James Bond) Appealing to an 18 year old by telling them they will have less chance of coronary artery disease when they reach 60 is not very tangible. A new IPOD is.
Anyway, safe travels if you are bringing your child to college and for you firsttimers, here is my advice: Mom, crying is okay, but please do not make your husband pry your fingers away from hugging your baby in front of the other roomates..you will embarrass your child! They are about ready to experience some of the best 4 year period of their lives. Smile, and think about how clean their rooms will be!
Tuesday, August 19, 2008
Childhood obesity
I am in the process of writing a chapter about childhood obesity in our new weight loss book and as I was doing some research, I was shocked to learn this: For the first time ever, the life expectancy of the generation inlcuding ages 6-19 are expected to live LESS amount of years than the boomers. With the advent of new antibiotics, early cancer dtection, less cigarette smokers, etc. one would think that each younger generations should be outliving the previous generation, The explanation though is this: the growing rate of obesity io children and teens. 1/3 of children are overweight and there is over an 80% chance of an obese child remaining an obese adult. (Word of the day: Olympics). The rate of diabetes is rising in a dangerously aggressive manner and it is anticipated by the year 2030, 35% of Americans will have this disease. The rates of stroke, heart attack, renal failure, loss of sight and all the nasty complicatiuon of diabetes will soar. Society will have a very difficult time handling this situation from both a financial standpoint and ethical standpoint.
The reasons for this epidemic of childhood obesity include parental issues, computers and gameboys replacing playing outside, cola companies inundating us with ads, and many other contributing factors which will be covered in the book ( Self promotion is okay in this blog).
As parents, it is our obligation to try as best as possible to address this immediately within our own family unit. Rewarding our children or grandchildren in ways other than high calories is something we all need to learn. Also, addressing the issue aggressively with our familiy members is very important. The schools need to keep the Coke and Pepsi machines out of there and inside the schools more education is needed about nutrition. Many other thoughts will be in our book which will hopefully come out in February.
The reasons for this epidemic of childhood obesity include parental issues, computers and gameboys replacing playing outside, cola companies inundating us with ads, and many other contributing factors which will be covered in the book ( Self promotion is okay in this blog).
As parents, it is our obligation to try as best as possible to address this immediately within our own family unit. Rewarding our children or grandchildren in ways other than high calories is something we all need to learn. Also, addressing the issue aggressively with our familiy members is very important. The schools need to keep the Coke and Pepsi machines out of there and inside the schools more education is needed about nutrition. Many other thoughts will be in our book which will hopefully come out in February.
Monday, August 18, 2008
staying darker outside....
As the summer progresses and we are headed to fall, it is clearly noticable that it remains darker in the early morning hours. It is easier to wake up to a sunrise, put those sneakers on and get your morning workout in. When it is dark, and especially when it turns cooler, it is much easier to turn over and go back to sleep.
Adjusting your exercise regimen to the seasons is very important because I have many patients, who tell me that when it is cold outside, they do not get out for as much exercise. (word of the day: Paul) Therefore, during the darker/colder months, if that person does not adjust his/her dietary intake, weight loss will slow down.
Take stock of your caloric burn-off modes, and how the seasonal changes may affect this. I would suggest that you either adjust your dietary patterns or consider alternative workouts to make up for the lack of early morning, "it is light outside" exercise.
Adjusting your exercise regimen to the seasons is very important because I have many patients, who tell me that when it is cold outside, they do not get out for as much exercise. (word of the day: Paul) Therefore, during the darker/colder months, if that person does not adjust his/her dietary intake, weight loss will slow down.
Take stock of your caloric burn-off modes, and how the seasonal changes may affect this. I would suggest that you either adjust your dietary patterns or consider alternative workouts to make up for the lack of early morning, "it is light outside" exercise.
Sunday, August 17, 2008
weight loss and dinner out
Okay...before we begin..word of the day (i was advised by my team of marketing specialists NOT to put in a daily word, but i guess by judging from the 8500 comments that my word of the day was missing for 2 straight days, i will now daily place a word in (okay..it was really one comment, but I do aim to please!) here it is : SUZANNE (one person will get this joke)
I was out to dinner last evening at Morton's and the first thing placed on the table was this huge, warm, tempting onion breaf loaf. Of course, butter was served with it....then the waitress came by first taking drink orders....then, after explaining the menu, she informed us that their souffles and some of their other specialty desserts needed to be ordered while ordering the main meal.
The thought hit me that if an alcohol drink(s) were ordered, the bread was eaten, and the dessert with the liquid chocolate at the center was ordered, from a weight management standpoint, the evening would have been a disaster. However, if there was sparkling water or a diet beverage ordered, no bread consummed, and no dessert ordered, then the meal, consisting of a seafood appetizer, a steak, steamed broccoli would have been incredibly compatible with weight loss efforts. Same ambience, same great company, same smiles and laughs....all without the "extra" calories. Also, after eating that food, I cannot say that we felt any "hunger" afterwards.
So, the message of today (other than Posner will DAILY put in a word of the day) is to try to identify at retaurants what the needless calories are, and still be able to have just as much fun!
I was out to dinner last evening at Morton's and the first thing placed on the table was this huge, warm, tempting onion breaf loaf. Of course, butter was served with it....then the waitress came by first taking drink orders....then, after explaining the menu, she informed us that their souffles and some of their other specialty desserts needed to be ordered while ordering the main meal.
The thought hit me that if an alcohol drink(s) were ordered, the bread was eaten, and the dessert with the liquid chocolate at the center was ordered, from a weight management standpoint, the evening would have been a disaster. However, if there was sparkling water or a diet beverage ordered, no bread consummed, and no dessert ordered, then the meal, consisting of a seafood appetizer, a steak, steamed broccoli would have been incredibly compatible with weight loss efforts. Same ambience, same great company, same smiles and laughs....all without the "extra" calories. Also, after eating that food, I cannot say that we felt any "hunger" afterwards.
So, the message of today (other than Posner will DAILY put in a word of the day) is to try to identify at retaurants what the needless calories are, and still be able to have just as much fun!
Saturday, August 16, 2008
weight loss and insurance companies
Frequently we receive telephone calls from prospective new patients asking more details about our weight loss program. One of the questions that usually arises is: "Does insurance cover the program?" The answer is that most commercial insurance companies do not recognize a weekly followup weihgt loss program as a covered benefit. When you think about this, it is bordering on the absurd. The same insurance companies will cover prescription medications for all the disease states linked to weight problems (hypertension, diabetes, heart disease, hypercholesterolemia, etc.), hospitalizations due to the sequelae of long standing obesity (joint replacements, heart procedures, vascular surgeries, etc) and many medical visits for follow-up of the above mentioned illnesses linked to weight problems.
In the aggregate, insurance companies would save an incredible amount of money if they in fact did emphasize more preventative types of expenditures as opposed to treating the ramifications of "correctable" risk factors. Most insurance companies will point out that they have resources such as advice nurses, written literature about smoking cessation and dieting, etc. However, intervention on these major risk factors requires more aggressivenesss.
At every turn, it seems that health insurance companies will do everything possible to improve their bottom lines...hiring minimum wage workers to deny your claims, holding payments back from physicians if the "i' is not dotted or "t" not crossed, restricting their "preferred" medications, etc. However one "etc" that would save them lots of money in the long run would be recognizing weight loss programs as esential for the long term health of their subscribers.
In the aggregate, insurance companies would save an incredible amount of money if they in fact did emphasize more preventative types of expenditures as opposed to treating the ramifications of "correctable" risk factors. Most insurance companies will point out that they have resources such as advice nurses, written literature about smoking cessation and dieting, etc. However, intervention on these major risk factors requires more aggressivenesss.
At every turn, it seems that health insurance companies will do everything possible to improve their bottom lines...hiring minimum wage workers to deny your claims, holding payments back from physicians if the "i' is not dotted or "t" not crossed, restricting their "preferred" medications, etc. However one "etc" that would save them lots of money in the long run would be recognizing weight loss programs as esential for the long term health of their subscribers.
Friday, August 15, 2008
Remember the Reasons Why....
I saw one patient yesterday that started the program at a very obese weight and within 15 weeks, has lost almost 80 pounds. He was telling me that he recently returned from a family vacation and he was able to play with his children in the ocean, and has not been able todo this previously because of the weight. As he was interacting with his family, he started thinking that his efforts to get to a healthier weight will allow him to spend many more years being able to provide resources for his family as well as being able to spend time with them. He began to feel an obligation to his children and wife to lose the weight. He felt that it was selfish on his part to have allowed himself to reach a medically dangerous weight.
I saw another patient yesterday that has lost over 30 pounds, with her major motivation being her daughter's wedding. Originally it was all about looking great in her dress and that was the major motivation. However, over the last month or so, the patient started realizing that there was a global lack of self-esteem that had been present, and the significant weight loss has incredibly increased her confidence and positive feelings about herself.
The bottom line: There is nothing "fun" about the act of losing weight. It comes down to giving up/altering behavior patterns that are pleasurable and hedonistic. But, the end results are incredibly fun...being healthier, living longer, avoiding debilitating diseases, looking younger, having higher levels of self-confidence, rediscovering your ego...all of these are SO MUCH FUN.
Try to focus on the reasns why you want to lose weight and keep those reasons at the very forefront of your mind. This may allow you to"just say no" to the "treats and goodies" which truly are the saboteurs and hurtful things to our health.
I saw another patient yesterday that has lost over 30 pounds, with her major motivation being her daughter's wedding. Originally it was all about looking great in her dress and that was the major motivation. However, over the last month or so, the patient started realizing that there was a global lack of self-esteem that had been present, and the significant weight loss has incredibly increased her confidence and positive feelings about herself.
The bottom line: There is nothing "fun" about the act of losing weight. It comes down to giving up/altering behavior patterns that are pleasurable and hedonistic. But, the end results are incredibly fun...being healthier, living longer, avoiding debilitating diseases, looking younger, having higher levels of self-confidence, rediscovering your ego...all of these are SO MUCH FUN.
Try to focus on the reasns why you want to lose weight and keep those reasons at the very forefront of your mind. This may allow you to"just say no" to the "treats and goodies" which truly are the saboteurs and hurtful things to our health.
Thursday, August 14, 2008
Ensuring Exercise
I had a patient yesterday in our Bethesda office that lamented to me that because of her new dog acquisition, she was forced to go on many walks a day. Before obtaining Fido, (I do NOT use real names in this Blog) my patient told me that she rarely exercised because of a busy work schedule, children at home, etc, etc. All of a sudden she now finds the time to walk several times a day because of HAVING to care for the dog.
Okay, so the point here: If you do not like exercising and will find any and all excuses not to do it, force yourself into HAVING to do it. Getting an active dog (not some lazy, lay on the floor one), buying a piece of costly gym equipment that will make you feel that you wasted a whole bunch of money if you do not use it, ( word of the day: sammy) finding a friend/friends who meet 3-5 times a week for exercise, and if you do not show up, you have insulted them....these are examples of putting yourself in the situation of increasing the chances for a regular exercise program.
It is so easy to fall out of the exercise habit and so hard to get into one. But, for long term control of weight, it is important to burn those calories off.
Okay, so the point here: If you do not like exercising and will find any and all excuses not to do it, force yourself into HAVING to do it. Getting an active dog (not some lazy, lay on the floor one), buying a piece of costly gym equipment that will make you feel that you wasted a whole bunch of money if you do not use it, ( word of the day: sammy) finding a friend/friends who meet 3-5 times a week for exercise, and if you do not show up, you have insulted them....these are examples of putting yourself in the situation of increasing the chances for a regular exercise program.
It is so easy to fall out of the exercise habit and so hard to get into one. But, for long term control of weight, it is important to burn those calories off.
Wednesday, August 13, 2008
Adjusting Food Intake to Exercise
Recently I have seen several patients who have had difficulty losing weight, and in fact, had gained some weight. In common, these patients had a recent orthopedic injury which caused them to not be able to continue the exercise programs they had initiated. They were not necessarily eating anymore than usual, but the exercise levels dropped off considerably.
Please always try to think of what I refer to as "both ends of the equation". You have calories coming in (your dietary intake) and calories you are burning off (your activity levels). For optimal weight loss efforts (contest word: Eli Manning) both ends of this equation should be worked on simultaneously, i.e. "eat less and exercise more". If something gets in the way of caloric burnoff, then the focus needs to shift for a more aggressive approach to your dietary intake. If not, then the balance is altered in favor of either not losing as much weight or actually gaining weight.
We have a chart on caloric burnoff with certain exercises at: www.stresseaterdiet.com.
If you do have a situation arise in which your current physical activity levels decrease,please make sure that you adjust your caloric intake to adjust for this.
Please always try to think of what I refer to as "both ends of the equation". You have calories coming in (your dietary intake) and calories you are burning off (your activity levels). For optimal weight loss efforts (contest word: Eli Manning) both ends of this equation should be worked on simultaneously, i.e. "eat less and exercise more". If something gets in the way of caloric burnoff, then the focus needs to shift for a more aggressive approach to your dietary intake. If not, then the balance is altered in favor of either not losing as much weight or actually gaining weight.
We have a chart on caloric burnoff with certain exercises at: www.stresseaterdiet.com.
If you do have a situation arise in which your current physical activity levels decrease,please make sure that you adjust your caloric intake to adjust for this.
Tuesday, August 12, 2008
Subtle Sabotage
How many times have you been out for dinner or over to a friends/relative's house, and someone trys to push some high caloric food source on you? "Come on, a little can't hurt you!" is usually the statement that is made to you when you first protest and say "no".
There is a certain "comfort" factor for overweight people eating weight-damaging food sources to have other overweight people eating those same food sources. There is less guilt involved, meaning that if everyone is eating that chocolate dessert, then it must be okay, right? One or several people taking a pass on this, and stating that they are trying to lose weight demeans the person's control ability that is eating the food source that they really should not be.
Please do not feel like a party pooper to say "no" despite the peer pressure. Stick to your guns and do not be made to feel that you are a leper by skipping dessert. We ask our children not to succumb to peer pressure as that relates to alcohol and drugs. Similarly, we shoudl not succumb to peer pressure to do eating behaviors that will hurt our health and happiness.
There is a certain "comfort" factor for overweight people eating weight-damaging food sources to have other overweight people eating those same food sources. There is less guilt involved, meaning that if everyone is eating that chocolate dessert, then it must be okay, right? One or several people taking a pass on this, and stating that they are trying to lose weight demeans the person's control ability that is eating the food source that they really should not be.
Please do not feel like a party pooper to say "no" despite the peer pressure. Stick to your guns and do not be made to feel that you are a leper by skipping dessert. We ask our children not to succumb to peer pressure as that relates to alcohol and drugs. Similarly, we shoudl not succumb to peer pressure to do eating behaviors that will hurt our health and happiness.
Monday, August 11, 2008
Weight Loss and Plan
If you follow football, you will see that the quarterback has a bunch of plays on his wristband and he is in contact with the coach on the sideline. The coach calls the play and the quarterback then alerts his teammates in the huddle as to the call. The quarterback sometimes has to refer to his "cheatsheet" on the wrist to make certain his instructions in the huddle match up to the scripted play. Frequently, a team has it's first 10 plays already scripted and the plan is set. If there was no play called or no master plan in effect and the quarterback had to audible (call the play at the line of scrimmage) everytime, odds would be strong that the offense will not do very well.
What does this have to do with weight loss? Okay, here is my analogy: You get on the scale (word of the day: Mermaid) after a weekend of some fun and parties, and you see your weight has gone up by 3 pounds. If you really do not have a plan in place to do something about this, then you will become distracted and the next week it may be up another several pounds, and then another, etc. Obviously, when you are in our program being seen weekly, we are here to monitor the situation and help you with your gamplan and strategy to get the weight off. However, when you are not with us, you are on your own to have a plan in place to shed the pounds you strive for.
I would recommend that you "script" your plan, meaning that if you get on the scale and see 4 pounds of weight gain, you have a certain exact plan in mind to lose that 4 pounds. (Perhaps Phase 1 of our Transitional Serotonin-Plus Dietary Plan for 1-2 weeks?) If it is 1 pound, you have a different plan (Phase 2?). Keep that clipboard with your weight and date next to your scale and monitor this weekly and have your plan already scripted out. This will go a long way in helping you achieve your goals.
What does this have to do with weight loss? Okay, here is my analogy: You get on the scale (word of the day: Mermaid) after a weekend of some fun and parties, and you see your weight has gone up by 3 pounds. If you really do not have a plan in place to do something about this, then you will become distracted and the next week it may be up another several pounds, and then another, etc. Obviously, when you are in our program being seen weekly, we are here to monitor the situation and help you with your gamplan and strategy to get the weight off. However, when you are not with us, you are on your own to have a plan in place to shed the pounds you strive for.
I would recommend that you "script" your plan, meaning that if you get on the scale and see 4 pounds of weight gain, you have a certain exact plan in mind to lose that 4 pounds. (Perhaps Phase 1 of our Transitional Serotonin-Plus Dietary Plan for 1-2 weeks?) If it is 1 pound, you have a different plan (Phase 2?). Keep that clipboard with your weight and date next to your scale and monitor this weekly and have your plan already scripted out. This will go a long way in helping you achieve your goals.
Sunday, August 10, 2008
weight loss and business travel
Many of our patients tell me that when they go on business travel it is very difficult to follow a prudent dietary plan because the food choices are limited. The breakfast consists of almost all carbs, snacks are cakes and donuts and the lunches are sandwiches.
Do not feel embarrassed about asking the conference planners, before the travel, if there could be food sources available for people who are trying to follow a dietary regimen conducive for weight loss. Odds are that over 50% of the people attending these conferences are overweight, and many of them may similarly be frustrated over the lack of "friendly" food sources.
The long term health ramifications of America's obesity epidemic are very worrisome, and all of us, including event planners, need to be sensitive to the fact that not everyone attending these events (word of the day: Grease) are happy to have bagels are cream cheese as the only breakfast option.
Have a great Sunday! Tennis match for me
Do not feel embarrassed about asking the conference planners, before the travel, if there could be food sources available for people who are trying to follow a dietary regimen conducive for weight loss. Odds are that over 50% of the people attending these conferences are overweight, and many of them may similarly be frustrated over the lack of "friendly" food sources.
The long term health ramifications of America's obesity epidemic are very worrisome, and all of us, including event planners, need to be sensitive to the fact that not everyone attending these events (word of the day: Grease) are happy to have bagels are cream cheese as the only breakfast option.
Have a great Sunday! Tennis match for me
Saturday, August 9, 2008
Weight Loss and Changing Seasons
I am up early (as usual....I have, in fact, turned into my father) and I am noticing that it remains darker outside now in the early mornings than earlier summer. Also, getting a bit darker earlier at night. If we were to fast forward several months, it will be much daker earlier and later, as well as colder temperatures. Okay, so why the discussion about sunrise and sunset times? The answer: a number of people do their exercise by walking either before work or after. Clearly, when it is bright, mild, etc., one feels better about throwing the shorts on, taking a nice walk, seeing the sunrise or the sunset, and burning those calories. However, when it is dark and cold, that alarm clock goes off to remind you to get up and exercise and you are tempted to shut it off and stay under the covers.
The point here is that I am imploring everyone who is trying to lose weight to "plan" their exercise times accounting for the changes in the season. If someone tells me "I like to walk", then I know that come winter, the person will not be doing this outside, and unless they have a gym membershi or a treadmill in their home, that person will not exercise much during the winter. Treadmills/elliptical machines are GREAT to have in your home. You do not have to get dressed in your winter garb and go to the gym...you have the ability to just get up and go to yor rec room, basement or wherever you have your equipment, and get that workout in. For the long term success in keeping weight off, routine exercise is incredibly important.
The point here is that I am imploring everyone who is trying to lose weight to "plan" their exercise times accounting for the changes in the season. If someone tells me "I like to walk", then I know that come winter, the person will not be doing this outside, and unless they have a gym membershi or a treadmill in their home, that person will not exercise much during the winter. Treadmills/elliptical machines are GREAT to have in your home. You do not have to get dressed in your winter garb and go to the gym...you have the ability to just get up and go to yor rec room, basement or wherever you have your equipment, and get that workout in. For the long term success in keeping weight off, routine exercise is incredibly important.
Friday, August 8, 2008
Weight Loss Random Thoughts
Weekend time...definitely the challenge of the cocktails, cookouts, watermelon and all the other temptations that derail our weight loss efforts. Try to maintain the focus and stay in "the zone".
Had a patient yesterday that travels much and wwas lamenting about the difficulty in maintaining control and focus while on the road. There is no question that being "home" in your own, controlled environment makes it easier but for some people, it is their occupations that will always keep them on the road. (Word of the day: John Travolta) The point here is that the environemnt will NOT adapt to you...you will need to adapt to the enironment. It is difficult and tough, but it is the hard truth. To be successful on the road will require you to reach for the high protein foods, do not get caught up in the businesss happy hours with alcohol. You can still be with everyone, glass in your hand, but make it sparkling water. Always try to remember WHY you want to lose weight. If you can keep those reasons in the forefront of your mind, it is easier to say "no" to thing at are in front of you. Also, every hotel these days has a workout facility. Set that alarm up earlier and get to the gym! It is a great way to wake you up and be more alert for your meetings.
New website is up : www.stresseaterdiet.com THis does NOT replace our weight loss center website: www.spdiet.com This new site was created as a resource to people outside of our area who cannot come to one of our centers. Speaking of which, we do get lots of inquiries from people outside of our area who are interested in our program, but they are too far away. We have started a project to expand our centers to other areas through other physicians. If you know any doctors outside of our area who may have an interest in helping their patients lose weight and at the same time expand their income, please have them contact us. We feel that all physicians out there have overweight patients whose health is in jeopardy, and the doctors are telling their patients to lose weight, but because of a restricted amount of time with each patient, the doctors basically tell them to "eat less and exercise more". The patients then go out to Jennie Craig , buy scam supplements off the internet etc. We would love to show physicians how to really help their patients in a safe and very effective manner.
Weekend plans??? I just hope I do not get dragged to see the Sisterhood of the Traveling Pants Picture. I was able to avoid Sex in the City so I will see if I can navigate around this one too!
Had a patient yesterday that travels much and wwas lamenting about the difficulty in maintaining control and focus while on the road. There is no question that being "home" in your own, controlled environment makes it easier but for some people, it is their occupations that will always keep them on the road. (Word of the day: John Travolta) The point here is that the environemnt will NOT adapt to you...you will need to adapt to the enironment. It is difficult and tough, but it is the hard truth. To be successful on the road will require you to reach for the high protein foods, do not get caught up in the businesss happy hours with alcohol. You can still be with everyone, glass in your hand, but make it sparkling water. Always try to remember WHY you want to lose weight. If you can keep those reasons in the forefront of your mind, it is easier to say "no" to thing at are in front of you. Also, every hotel these days has a workout facility. Set that alarm up earlier and get to the gym! It is a great way to wake you up and be more alert for your meetings.
New website is up : www.stresseaterdiet.com THis does NOT replace our weight loss center website: www.spdiet.com This new site was created as a resource to people outside of our area who cannot come to one of our centers. Speaking of which, we do get lots of inquiries from people outside of our area who are interested in our program, but they are too far away. We have started a project to expand our centers to other areas through other physicians. If you know any doctors outside of our area who may have an interest in helping their patients lose weight and at the same time expand their income, please have them contact us. We feel that all physicians out there have overweight patients whose health is in jeopardy, and the doctors are telling their patients to lose weight, but because of a restricted amount of time with each patient, the doctors basically tell them to "eat less and exercise more". The patients then go out to Jennie Craig , buy scam supplements off the internet etc. We would love to show physicians how to really help their patients in a safe and very effective manner.
Weekend plans??? I just hope I do not get dragged to see the Sisterhood of the Traveling Pants Picture. I was able to avoid Sex in the City so I will see if I can navigate around this one too!
Thursday, August 7, 2008
Weight Loss Resource
I wanted to devote today's blog to a very important resource we have for you that is incredibly valuable, flys under the radar screen and is truly a free resource to help you in your efforts to lose weight.
All of you who have been through our in-house weight loss program have met Linda Hlivka. Linda runs all of the weight loss operations for our company. She sees patients daily and also handles/supervises all the day-day operations of Serotonin-Plus. In addition, Linda monitors our website, www.spdiet.com for any inquiries/questions that come from our own patients as well as anyone who has questions after reading our website.
Linda has a degree in food nutrition and she is an incredibly knowledgable person who not only brings great experience to our patients, but an incredible passion to help people reach their goals. When someone sends an inquiry to "ask the Doctor" on the website, Linda is the first person to review and attend to that question. Clearly, if it is a medical question and medication interactions with serotonin or similar technical medical question, she brings it to me for my answer. However, the questions that are presented about food choices, nutritional issues, etc. are expertly answered by Linda.
Anyway, I wanted to remind everyone out there about this amazing free resource at your disposal and also I wanted to give kudos to Linda for doing an incredibly great and unsung job in helping so many people through difficult times in their weight loss efforts.
All of you who have been through our in-house weight loss program have met Linda Hlivka. Linda runs all of the weight loss operations for our company. She sees patients daily and also handles/supervises all the day-day operations of Serotonin-Plus. In addition, Linda monitors our website, www.spdiet.com for any inquiries/questions that come from our own patients as well as anyone who has questions after reading our website.
Linda has a degree in food nutrition and she is an incredibly knowledgable person who not only brings great experience to our patients, but an incredible passion to help people reach their goals. When someone sends an inquiry to "ask the Doctor" on the website, Linda is the first person to review and attend to that question. Clearly, if it is a medical question and medication interactions with serotonin or similar technical medical question, she brings it to me for my answer. However, the questions that are presented about food choices, nutritional issues, etc. are expertly answered by Linda.
Anyway, I wanted to remind everyone out there about this amazing free resource at your disposal and also I wanted to give kudos to Linda for doing an incredibly great and unsung job in helping so many people through difficult times in their weight loss efforts.
Wednesday, August 6, 2008
Neil Diamond and Weight Loss
Laughing....okay...got your attention with that title, huh? What does Neil Diamond have to do with topics about weight loss? I do remember a movie which contained a classic line: "There are two types of people in the world...those who like Neil Diamond and those who don't." Well, I happen to be one of the former. He was at the Verizon Center last night belting out all those tunes I remember first hearing when I was a teenager growing up in Queens...."Sweet Caroline, do, do do..." "Cracklin' Rosie get on board..." He had the place rocking (as much as you can get a group of aging boomers with arthritic knees, sore backs and enlarged prostates "rocking"). The guy must be late 60's and his voice was great...band was excellent and his songs sure did bring back lots of memories of growing up in the 60s and 70s.
Okay: what does this have to do with a blog about weight loss? No, Neil was in GREAT shape...appeared quite trim and fit and certainly did not appear overweight. Here goes: the food choices at the Verizon Center...HORRIBLE for those trying to lose weight. We saw (word of the day: Sweet Caroline) so many people eating cheese dripping nachos, fried chicken fingers, fries, popcorn, large pretzels, large cups of beer, etc. The concert started at 8PM leaving people plenty of time to do dinner before the performance either at home or a restaurant that offered a better selection of foods and drinks that are more compatible for a weight-conscious person. Planning your meals is a very important aspect of long term control of weight, and when you know you have an event at a place that will not offer you good choices, please plan your night out so as to avoid the necessity of eating at the stadium/arena.
And for those of you who are laughing at me for going to a Neil Diamond concert (such as my kids), next time you find yourself belting out at the National's game "Sweet Caroline", please think of your Brooklyn born, boomer doc!
Okay: what does this have to do with a blog about weight loss? No, Neil was in GREAT shape...appeared quite trim and fit and certainly did not appear overweight. Here goes: the food choices at the Verizon Center...HORRIBLE for those trying to lose weight. We saw (word of the day: Sweet Caroline) so many people eating cheese dripping nachos, fried chicken fingers, fries, popcorn, large pretzels, large cups of beer, etc. The concert started at 8PM leaving people plenty of time to do dinner before the performance either at home or a restaurant that offered a better selection of foods and drinks that are more compatible for a weight-conscious person. Planning your meals is a very important aspect of long term control of weight, and when you know you have an event at a place that will not offer you good choices, please plan your night out so as to avoid the necessity of eating at the stadium/arena.
And for those of you who are laughing at me for going to a Neil Diamond concert (such as my kids), next time you find yourself belting out at the National's game "Sweet Caroline", please think of your Brooklyn born, boomer doc!
Tuesday, August 5, 2008
Yet Another Quck Fix for Weight Loss
Yesterday a patient brought in a print ad for some supplement that supposedly "detoxified the body at the same time causing weight loss". The testimonial "users" of the product in the article were claiming 21 pounds in 21 days of weight loss! A mircale pill! Clear the evil substances out of your body and at the same time you lose a pound a day. The way I figure, that means that they had a pound of really nasty stuff in them a day that needed to leave.
Okay, time for the good Doctor P to burst the bubble: IT DOESN'T WORK.
Clearly, the lose of weight requires "work"...watching calories, elminating damaging food sources, exercising more etc. There is no simple fix. Even the surgial procedures are not the long term answer. We have many people in our program who have gone through various procedures such as lapbands, gastric bypass etc and they gain weight back.
Please always be very leery of any advertised weight loss pill that promises miraculous, easy results. Take it from a guy in the supplement business who markets a serotonin supplement: Thta is why we have a full blown program as well as accompanying literature to our serotonin bottles that we send to people outside the area. Supplements do not work alone: There needs to be some effort on the caloric intake and caloric burnoff sides.
Remember: If something sounds too good to be true, it usually is! (Except the Serotonin-Plus Weight Loss Program...it is GREAT!!!! smiling....okay..enough self-egrandizing for the morning!!!)
Okay, time for the good Doctor P to burst the bubble: IT DOESN'T WORK.
Clearly, the lose of weight requires "work"...watching calories, elminating damaging food sources, exercising more etc. There is no simple fix. Even the surgial procedures are not the long term answer. We have many people in our program who have gone through various procedures such as lapbands, gastric bypass etc and they gain weight back.
Please always be very leery of any advertised weight loss pill that promises miraculous, easy results. Take it from a guy in the supplement business who markets a serotonin supplement: Thta is why we have a full blown program as well as accompanying literature to our serotonin bottles that we send to people outside the area. Supplements do not work alone: There needs to be some effort on the caloric intake and caloric burnoff sides.
Remember: If something sounds too good to be true, it usually is! (Except the Serotonin-Plus Weight Loss Program...it is GREAT!!!! smiling....okay..enough self-egrandizing for the morning!!!)
Monday, August 4, 2008
Weight of Young Women Affected by Sleep, Alcohol and Internet Usage
We know there is an issue with obesity in this country right now. Here is another study to consider that shows the correlation of activity, caloric intake and sleep patterns on weight.
The Journal of Pediatrics has just published a study involving over 5000 young women aged 14-21 The study followed 5,036 girls and young women for over one year regarding the number of recreational hours per week they spent on the Internet, which ranged from 1 to 5 hours, to 16 or more hours, as well as how long they typically slept each night (anywhere from 5 hours or less, to 9 hours or more) and how much alcohol they usually drank (ranging from none to two or more drinks per week).
In general, it was found as Internet use and inactivity climbed, so did BMI, particularly among girls younger than 18 years old. When it came to sleep, those who slept 5 hours or less tended to gain more weight than those who slept 8 hours. Girls and women who had 2 or more alcoholic drinks per week put on more pounds than those who drank the least.
It was found that those that used the Internet for several hours everyday, got less sleep and did have 2 or more drinks per week did average a 4 pound gain in the year compared with those getting more sleep, not drinking and using the internet less/day. However, the researchers suggested, over time this could translate into significant weight increase if the lifestyle was not changed, ultimately leading to obesity.
So what does this all mean? Clearly, exercise is needed to burn off calories consumed at any age. Increased sleep at any age can improve metabolism. Alcoholic drinks do increase the daily calorie count in which more calories must be burned off to maintain the weight.
The Journal of Pediatrics has just published a study involving over 5000 young women aged 14-21 The study followed 5,036 girls and young women for over one year regarding the number of recreational hours per week they spent on the Internet, which ranged from 1 to 5 hours, to 16 or more hours, as well as how long they typically slept each night (anywhere from 5 hours or less, to 9 hours or more) and how much alcohol they usually drank (ranging from none to two or more drinks per week).
In general, it was found as Internet use and inactivity climbed, so did BMI, particularly among girls younger than 18 years old. When it came to sleep, those who slept 5 hours or less tended to gain more weight than those who slept 8 hours. Girls and women who had 2 or more alcoholic drinks per week put on more pounds than those who drank the least.
It was found that those that used the Internet for several hours everyday, got less sleep and did have 2 or more drinks per week did average a 4 pound gain in the year compared with those getting more sleep, not drinking and using the internet less/day. However, the researchers suggested, over time this could translate into significant weight increase if the lifestyle was not changed, ultimately leading to obesity.
So what does this all mean? Clearly, exercise is needed to burn off calories consumed at any age. Increased sleep at any age can improve metabolism. Alcoholic drinks do increase the daily calorie count in which more calories must be burned off to maintain the weight.
Chart weights
We have discussed this before but I wanted to bring this up again because I have had several patients recently bring up the weight "they should be according to the charts". The "charts" suggest a weight based on height: 100 pounds for the first 5 feet and then 5-8 pounds for each additional inch. When you are 18 years old, this may be a reasonable nymber to strive for, but as we get older, it is clearly not easy to mainatin those "chart" weights. (By the way, who is the person/people that established these charts? Are they the same ones that told us not to go swimming after we eat because we may get stomach cramps and drown?)
We all have differentbuilds/body types/muscles structures and it is my belief that goal weights should be most definitely individualized to account for these differences, including the age of the person.
Different subject; On Saturday I saw a patient (contest word: Billie Crystal) who had a difficult weight loss week and she said that what damaged her efforts were small Snickers bars. I asked her where she got them from and she told me in the previous weeks' shopping she bought it for the house. The easy behavior modification recommendation for anyone trying to lose weight: Do NOT keep any challenging food sources in your house. The more readily available the damaging food source, the more likely it is that you will be tempted. These food sources have a way of calling you by your first name when you walk by them in your kitchen. If they are not in your home, you would have to hop into the car, drive to 7/11 and buy it. Less chance f that happening!
We all have differentbuilds/body types/muscles structures and it is my belief that goal weights should be most definitely individualized to account for these differences, including the age of the person.
Different subject; On Saturday I saw a patient (contest word: Billie Crystal) who had a difficult weight loss week and she said that what damaged her efforts were small Snickers bars. I asked her where she got them from and she told me in the previous weeks' shopping she bought it for the house. The easy behavior modification recommendation for anyone trying to lose weight: Do NOT keep any challenging food sources in your house. The more readily available the damaging food source, the more likely it is that you will be tempted. These food sources have a way of calling you by your first name when you walk by them in your kitchen. If they are not in your home, you would have to hop into the car, drive to 7/11 and buy it. Less chance f that happening!
Sunday, August 3, 2008
Metabolic Syndrome and Menopause...
Metabolic syndrome is defined by the following criteria: abdominal obesity, hypertension, high blood sugar, low "good" (HDL) cholesterol and high triglyceride levels.
A recent study as published showing the increased risk of developing metabolic syndrome around the menopause time. http://www.msnbc.msn.com/id/25951740/from/ET/
Having metabolic syndrome puts the person at markedly increased risk for heart disease, stroke and early death.
We have noted in our weight loss centers that a number of our female patients around the menopause age present to us very frustrated about their slow metabolism and difficulty in losing weight. Clearly, the desire to look younger, fit better in our clothes, have more energy etc are great motivations for losing weight. This study sited above again illustrates the medical necessity of losing weight for our long term health.
A recent study as published showing the increased risk of developing metabolic syndrome around the menopause time. http://www.msnbc.msn.com/id/25951740/from/ET/
Having metabolic syndrome puts the person at markedly increased risk for heart disease, stroke and early death.
We have noted in our weight loss centers that a number of our female patients around the menopause age present to us very frustrated about their slow metabolism and difficulty in losing weight. Clearly, the desire to look younger, fit better in our clothes, have more energy etc are great motivations for losing weight. This study sited above again illustrates the medical necessity of losing weight for our long term health.
Saturday, August 2, 2008
Serotonin Depletion and Cravings
Part of the stress eating issue, and the explanation as to why we crave sweets, chocolates and carbs when we are stresed out can be explained by serotonin depletion.
Okay, now to the boring biochemistry lesson and explanation: The brain produces serotonin from the amno acid, tryptophan. Amino acids are the basic building block of proteins and are present in our diet. Tryptophan is found in turkey and chicken, but large amounts are present in sweets and carbs. During times of serotonin depletion, such as periods of high stress, a woman's menstrual cycle, etc, the brain needs to manufacture more serotonin. Signals are then sent out that make us seek the foods that have the building block, tryptophan. Unfortunately, the food sources that contain the tryptophan are the high-caloric sweets and carbs.
This is a very powerful signal and for anyone out there (blog contest word: Debra Winger) who has experienced carbohydrate cravings, you know just how compelling and difficult it is to shut it down without reaching for those food sources. We strongly recommend taking our natural serotonin product 3 times a day during these times of high stress when cravings become a major issue.
On a non-medical note: Saw the movie Mama Mia last nite...two stethoscopes up!!! When I heard Meryl Streep was cast as the lead role, I thought she was too old to pull it off well, but she did a great job. Pierce Brosnan sings worse than me. And that is a pretty low bar to surpass. If you like 70s music, you will really like the show. The story is really fun and incorporates the ABBA songs around the story.
Okay, now to the boring biochemistry lesson and explanation: The brain produces serotonin from the amno acid, tryptophan. Amino acids are the basic building block of proteins and are present in our diet. Tryptophan is found in turkey and chicken, but large amounts are present in sweets and carbs. During times of serotonin depletion, such as periods of high stress, a woman's menstrual cycle, etc, the brain needs to manufacture more serotonin. Signals are then sent out that make us seek the foods that have the building block, tryptophan. Unfortunately, the food sources that contain the tryptophan are the high-caloric sweets and carbs.
This is a very powerful signal and for anyone out there (blog contest word: Debra Winger) who has experienced carbohydrate cravings, you know just how compelling and difficult it is to shut it down without reaching for those food sources. We strongly recommend taking our natural serotonin product 3 times a day during these times of high stress when cravings become a major issue.
On a non-medical note: Saw the movie Mama Mia last nite...two stethoscopes up!!! When I heard Meryl Streep was cast as the lead role, I thought she was too old to pull it off well, but she did a great job. Pierce Brosnan sings worse than me. And that is a pretty low bar to surpass. If you like 70s music, you will really like the show. The story is really fun and incorporates the ABBA songs around the story.
Friday, August 1, 2008
Blog Contest Day!!!! Weight Loss and Family
Periodically, we have younger people entering our weight loss program...teenagers who have a significant amount of weight to lose. You can almost see the first day they enter a noticable lack of self esteem and confidence. A question that needs to be raised is a tough one because it touches on the very fabric of our instinctual nurturing process: Is it a parent's fault that their child has become morbidly obese? Should the parents have done something about this years ago? How can the parents continue to alow the child to eat/drink the food sources that cause this health-endangering obesity?
Here are my feelings about this: Parents do not intend for any of this sequence of events to happen. Parents are not there all the time when their child is with friends at Taco Bell or attending beer parties at college. When all the soccer team kids are at Glory Days eating wings and burgers, it sure is not easy to tell your child to only order a soup and salad. Parents cannot change the inherent great taste of cookies and cakes and chips. We, as parents, were nurtured the same way by our parents. When we were "good" we were rewarded with ice cream and we learned this reward system to impart on our own children. Parents should not be "faulted".
However, there does need to be a better recognition of childhood obesity and what this will mean re: futuristic health of our children. The incidence of diabetes is growing dramatically (blog contest word: Richard Gere) and this is directly correlated with the obesity epidemic. As parents, we need to be better at monitoring our children's weight and as difficult as it is, step in to make "treats and goodies" NOT candies cookies and cakes.
Approaching and discussing weight problems with family members is difficult because we do not like to hurt the feelings of our loved ones. Yet, doing/saying nothing is essentially making us an acomplice of a spiral towards illness and earlier death.
Here are my feelings about this: Parents do not intend for any of this sequence of events to happen. Parents are not there all the time when their child is with friends at Taco Bell or attending beer parties at college. When all the soccer team kids are at Glory Days eating wings and burgers, it sure is not easy to tell your child to only order a soup and salad. Parents cannot change the inherent great taste of cookies and cakes and chips. We, as parents, were nurtured the same way by our parents. When we were "good" we were rewarded with ice cream and we learned this reward system to impart on our own children. Parents should not be "faulted".
However, there does need to be a better recognition of childhood obesity and what this will mean re: futuristic health of our children. The incidence of diabetes is growing dramatically (blog contest word: Richard Gere) and this is directly correlated with the obesity epidemic. As parents, we need to be better at monitoring our children's weight and as difficult as it is, step in to make "treats and goodies" NOT candies cookies and cakes.
Approaching and discussing weight problems with family members is difficult because we do not like to hurt the feelings of our loved ones. Yet, doing/saying nothing is essentially making us an acomplice of a spiral towards illness and earlier death.
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