Good Monday Morning.....
Easter and Passover are coming up real soon and we are all planning our family gatherings. Traditionally, the dinner table will contain food bountiful enough to feed 2-3 times the amount of people around the table. Side dishes, desserts, etc. will abound.
If you are actually planning/cooking the meal, and/or if you are in a weight losing mode, keep in mind that the love of family gatherings can be separated from the absolute requirement to eat lots of food that will derail your weight loss goals. This is a very important step for long term weight loss, and that is learning to separate the event itself from the foods that accompany that event. Being with your family and loved ones, sharing stories, discussing life's events, etc. causes no weight gain. Having a dessert when you have no hunger at at will cause weight gain.
I am not suggesting that we all give up everything that we would consider really fun food choices during the holidays: I am recommending that you take a step back and think about it, perhaps allow yourself "tastes" of some of the very high-caloric sources, and do NOT allow yourself to eat if you are not hungry.
REMEMBER: APRIL MEANS PATIENT APPRECIATION MONTH AT OUR OFFICE. EVERY SATURDAY IN APRIL WILL HAVE FUN EVENTS AND GUEST APPEARANCES. COME THIS SATURDAY!!!!!!! 11-2:30
Monday, April 6, 2009
Sunday, April 5, 2009
weight loss and cookouts
The weather is supposed to be gorgeous today...traditionally, lots of people fire up the outdoor gas grill and cook their dinners outside on beautiful Sundays. When we think "cookout" we almost automatically envision hamburgers, hot dogs, potato salad, beer, etc.
When in a weight loss mode, cookouts are perfectly conducive with your plans...but the emphasis should be on the high-protein alternatives...chicken, a low fat steak such as filet, shrimp, lean chopped meat....and grill those vegetables.
The hamburger/hot dog buns, the beer, the chips...obviously, these are the food sources used in barbeques that will derail our weight loss efforts.
When you plan your cookout, remind yourself of the need for high-protein/low carb choices and you most certainly can plan a very fun barbeque with some great food...and at the same time continue in your efforts to be healtheir and happier.
When in a weight loss mode, cookouts are perfectly conducive with your plans...but the emphasis should be on the high-protein alternatives...chicken, a low fat steak such as filet, shrimp, lean chopped meat....and grill those vegetables.
The hamburger/hot dog buns, the beer, the chips...obviously, these are the food sources used in barbeques that will derail our weight loss efforts.
When you plan your cookout, remind yourself of the need for high-protein/low carb choices and you most certainly can plan a very fun barbeque with some great food...and at the same time continue in your efforts to be healtheir and happier.
Saturday, April 4, 2009
weight and dinner selections
REMINDER!!!!! PATIENT APPRECIATION TODAY AT 1230!!!!!
I was out to dinner last evening at Spartans, a very good family restaurant in Burke. The food is good, the prices are excellent and the portions are bountiful. For these reasons, the restaurant always seems crowded. Sometimes I feel sort of bad going there because I always bump into patients and I think when a patient sees his/her physician, they start feeling guiltuy of what may be in front of them on the plate. Of course, I NEVER stop by for more than a few seconds to say "hi" and I purposefully never look at their plate and most certainly would NEVER make a comment such as :"Hey...you have high cholesterol..why are you having that chocolate dessert???"
Last night though I did have an observation. As I was walking to my table and when I was exited, it seemed that the very overweight patrons of the restaurant had one thing is common: they all had a pasta dish in front of them...lasagna, spaghetti, manicotti, etc.
Obviously, carbohydrates hinder weight loss goals, but certain carbs will be more detrimental than others. A slice of wheat bread is a carb. So is the spaghetti. The point here is that for the longterm, staying on Phase 1 (no carbs) is not practical, and carbs do need to be reintroduced. But if you are in a weight losing mode, try to watch the types of carbs you have coming in, and avoid any pasta as part of your plan.
I was out to dinner last evening at Spartans, a very good family restaurant in Burke. The food is good, the prices are excellent and the portions are bountiful. For these reasons, the restaurant always seems crowded. Sometimes I feel sort of bad going there because I always bump into patients and I think when a patient sees his/her physician, they start feeling guiltuy of what may be in front of them on the plate. Of course, I NEVER stop by for more than a few seconds to say "hi" and I purposefully never look at their plate and most certainly would NEVER make a comment such as :"Hey...you have high cholesterol..why are you having that chocolate dessert???"
Last night though I did have an observation. As I was walking to my table and when I was exited, it seemed that the very overweight patrons of the restaurant had one thing is common: they all had a pasta dish in front of them...lasagna, spaghetti, manicotti, etc.
Obviously, carbohydrates hinder weight loss goals, but certain carbs will be more detrimental than others. A slice of wheat bread is a carb. So is the spaghetti. The point here is that for the longterm, staying on Phase 1 (no carbs) is not practical, and carbs do need to be reintroduced. But if you are in a weight losing mode, try to watch the types of carbs you have coming in, and avoid any pasta as part of your plan.
Friday, April 3, 2009
Serotonin and Mood
Serotonin imbalance is certainly involved with carbohydrate cravings and the feelings of satiety, but also mood disorders are linked to serotonin imbalance. Depression, anxiety, bipolar disorder, panic attacks, obsessive-compulsive disorder and seasonal affective disorder are all linked to serotonin imbalance.
How does one know if he/she has a serotonin imbalance? Unlike peripheral chemicals like thyroid hormones, you cannot draw a blood test and get a meaningful measure of serotonin. This chemical is present in minute concentrations in the brain and the most subtle imbalances may lead to devastating clinical mood disorders.
If you or a loved one seems to have any symptoms that suggest a neurochemical imbalance, aggressive evaluation is strongly recommended.
How does one know if he/she has a serotonin imbalance? Unlike peripheral chemicals like thyroid hormones, you cannot draw a blood test and get a meaningful measure of serotonin. This chemical is present in minute concentrations in the brain and the most subtle imbalances may lead to devastating clinical mood disorders.
If you or a loved one seems to have any symptoms that suggest a neurochemical imbalance, aggressive evaluation is strongly recommended.
Thursday, April 2, 2009
Patient Appreciation Month
Exciting Saturdays in April, starting this Saturday!!!! We are having Patient Appreciation Days....lots of really FUN and FREE stuff such as massages, accupuncture and lots of greats gifts and surprises!!! PLEASE come on out to the office Saturday from 1230 till 2 PM....Bring a friend!!!
weight loss and sensitivity
Yesterday I had a family member ask whether he could join up with the weight loss program. I, of course, am thrilled to help him become healthier and happier.
It is often difficult to approach friends or family about their weight issues. Obviously, anyone who is overweight knows they are overweight...do they really need you to come up to them and say: "Hey...you should lose weight"!? I would dare say that 99.9% of overweight people want to lose weight but there is a great deal of embarrassment and senstivity about approaching this with friends and family.
You risk hurting the person's feelings by trying to discuss the weight issue. It becomes much easier if the person doing the approaching brings it up like this: "Hey...I really want to do something about my weight, and it most definitely helps if people partner with each other for support..interested?" However, if the person doing the approaching does not have a weight issue, then a supportive line such as: "I know this is a sensitive issue, but I love you and feel that I am letting you down if i do not bring this up, but I am concerned that your health may be in jeopardy because of your weight....can i help you at all?"
Think of it: if there are people in your world...family or close friends who are obese and NOT doing something about their weight, are you being negligent in NOT bringing this topic up? If you really loved the person, why would you not try to get involved. If you saw the person about ready to get hit by a car, would you not shout for them to get out of the way?
Yes, it is sensitive and yes it is difficult, but if there are people in your circle who you care lots about and want to help them delay early heart disease, diabetes, stroke, etc, you shoud offer your support and help.
It is often difficult to approach friends or family about their weight issues. Obviously, anyone who is overweight knows they are overweight...do they really need you to come up to them and say: "Hey...you should lose weight"!? I would dare say that 99.9% of overweight people want to lose weight but there is a great deal of embarrassment and senstivity about approaching this with friends and family.
You risk hurting the person's feelings by trying to discuss the weight issue. It becomes much easier if the person doing the approaching brings it up like this: "Hey...I really want to do something about my weight, and it most definitely helps if people partner with each other for support..interested?" However, if the person doing the approaching does not have a weight issue, then a supportive line such as: "I know this is a sensitive issue, but I love you and feel that I am letting you down if i do not bring this up, but I am concerned that your health may be in jeopardy because of your weight....can i help you at all?"
Think of it: if there are people in your world...family or close friends who are obese and NOT doing something about their weight, are you being negligent in NOT bringing this topic up? If you really loved the person, why would you not try to get involved. If you saw the person about ready to get hit by a car, would you not shout for them to get out of the way?
Yes, it is sensitive and yes it is difficult, but if there are people in your circle who you care lots about and want to help them delay early heart disease, diabetes, stroke, etc, you shoud offer your support and help.
Wednesday, April 1, 2009
weight loss and vacation
Spring is here and I am sure most of you are formulating your vacation plans for the summer. When you are in a weight losing mode, vacations may throw a bit of a roadblock into your progress. When most of us think "vacation", we picture tall Pina Coladas on the beach, great desserts, fun restaurants etc. Often, people can put on 4 or mor epounds in one week.
Some vacations are more conducive to actually help your weight loss efforts Let me provide some examples of vacations that will "help" and those that won't:
All inclusive resort in Jamaica: WILL NOT help...why??? all inclusive means all the food and booze you can ingest, and price remains the same...human nature? we will not feel that we got our money's worth if we do not eat and drink alot.
European Trip with sight-seeing: WILL help....why??? lots of walkign to activities and the trip is focused on the sightseeing as opposed to sitting lots and eating/drinking
Cruise ship to the Carribean: WILL NOT help...why??? see above for the all-inclusive resort trip...once again..pay one price whether you eat lots or eat little..human nature will take over
Spa resort in Arizona: WILL help....spas are focused on massages, treatments, working out, etc....lots of healthier food choice restaurants there
These are some examples...make your own list and as you plan your vacation, choose the type that will not damage your weight loss efforts..you are working way too hard on your weight loss to backslide lots in one week.
Some vacations are more conducive to actually help your weight loss efforts Let me provide some examples of vacations that will "help" and those that won't:
All inclusive resort in Jamaica: WILL NOT help...why??? all inclusive means all the food and booze you can ingest, and price remains the same...human nature? we will not feel that we got our money's worth if we do not eat and drink alot.
European Trip with sight-seeing: WILL help....why??? lots of walkign to activities and the trip is focused on the sightseeing as opposed to sitting lots and eating/drinking
Cruise ship to the Carribean: WILL NOT help...why??? see above for the all-inclusive resort trip...once again..pay one price whether you eat lots or eat little..human nature will take over
Spa resort in Arizona: WILL help....spas are focused on massages, treatments, working out, etc....lots of healthier food choice restaurants there
These are some examples...make your own list and as you plan your vacation, choose the type that will not damage your weight loss efforts..you are working way too hard on your weight loss to backslide lots in one week.
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