When we think of the word "stress", most often we envision the emotional/physical response to untoward life events. The emotional components may include anxiety, a sense of panic, depression and a global sense of worry and doom. Physically, our "fight or flight" hormone response may cause us to feel palpitations, headaches, chest pains and poor sleep patterns.
Frequently, when we are under stress, we find ourselves reaching for food as a "treatment". Unfortunately, the food sources we seek during periods of stress are termed "comfort foods" and they tend to be very high in calories. Chips, cookies and other sweets are the most commonly sought out foods. Alcohol consumption may also be a response to stress for a number of people. A few beers or glasses of wine may seem to temporarily make the stress seem more bearable. But once again, the calories we consume with the alcohol will make weight problems even worse.
Linda and I have developed a quiz to allow someone to see just how much stress plays a role in his/her eating behavior. Check out: www.stresseaterquiz.com Invite your friends and family to go that site as well to perform an assessment as to whether stress is contributing to any weight issues they may have and to what extent.
Tomorrow I will discuss more about the chemical responses to stress as that relates to eating behaviors and what solutions we may have for you.
On a non-medicine note: I was at Wolf Trap Saturday night to see the musical "Rent". One stethoscope up for me...my daughter loved the show. Must be a generational thing...if I took her to see the old classic Guys and Dolls, I think she would have demanded to leave at intermission.
Monday, June 30, 2008
Sunday, June 29, 2008
WEIGHT LOSS AND EXERCISE
I was out running around Burke Lake Park the other day and paid attention to the faces of people who were running by me in the opposite direction. (I didn't mean people running past me because they were faster than me, so please stop the age jokes going through your mind). For a number of people, there was a look of anguish on their faces. It was hot, humid, and not easy to run in this environment. I started thinking about other venues in which you see people, and my first thought was that you almost NEVER see a look of anguish on the face of a person at a restaurant. Everyone appears to be happy, smiling, enjoying the moment.
Point here is that the reason why so many people avoid exercise is because it is not really a "fun" activity. We know it is healthy for us, will help in our weight loss efforts, and globally produces more energy, but while we are doing the exercise, it is not all that much fun. Least you doubt that statement, next time you are at a gym, look around and you will see most people with IPODS, headsets, watching tv, etc...all meant to distract themselves from the activity being performed. Now think of a restaurant...no one seems to want to be distracted from that activity.
For me, when I am playing tennis, I do not realize that I am "exercising" because I am into the competition, enjoying the activity (if I win), etc. Running for me is much more boring and I constantly seek diversion through listening to music or watching a sports event on TV.
Try to find activities that are not things you loathe. For instance, a number of people despise running on a treadmill. Obviously, if that was the only exercise available to them, they will find every excuse in the book why NOT to do it: "I have been working so many hours on the job." "The kids are so busy with soccer." "My knees hurt when I run." For those people who hate running, explore other activities that burn calories that you may find more fun. Certainly during the summer, swimming is a great sport. Hiking, rowing boats, "boot camps" that personal trainers run may all be activities that you will find more fun. Everyone of course is different, so individually, if you are not exercising at all right now, explore the activities that will allow your heart rate to go up, yet you enjoy doing that activity.
Point here is that the reason why so many people avoid exercise is because it is not really a "fun" activity. We know it is healthy for us, will help in our weight loss efforts, and globally produces more energy, but while we are doing the exercise, it is not all that much fun. Least you doubt that statement, next time you are at a gym, look around and you will see most people with IPODS, headsets, watching tv, etc...all meant to distract themselves from the activity being performed. Now think of a restaurant...no one seems to want to be distracted from that activity.
For me, when I am playing tennis, I do not realize that I am "exercising" because I am into the competition, enjoying the activity (if I win), etc. Running for me is much more boring and I constantly seek diversion through listening to music or watching a sports event on TV.
Try to find activities that are not things you loathe. For instance, a number of people despise running on a treadmill. Obviously, if that was the only exercise available to them, they will find every excuse in the book why NOT to do it: "I have been working so many hours on the job." "The kids are so busy with soccer." "My knees hurt when I run." For those people who hate running, explore other activities that burn calories that you may find more fun. Certainly during the summer, swimming is a great sport. Hiking, rowing boats, "boot camps" that personal trainers run may all be activities that you will find more fun. Everyone of course is different, so individually, if you are not exercising at all right now, explore the activities that will allow your heart rate to go up, yet you enjoy doing that activity.
Saturday, June 28, 2008
Goal-Setting Is the First Step to Fitness Success
If you haven’t set goals for yourself, now’s the time to start. Research shows that people who set fitness goals are more likely to stick with their exercise routines and perform at a higher level than those who don’t. This simple process can invigorate your program whether you’re new to working out or simply want to tweak you current fitness objectives.
So why spend time setting goals? First, because it works. Setting goals also helps keep you motivated, especially at the beginning of a fitness program. Goals help us adhere to the exercise program and once we’ve succeed, even if it’s just a little, it motivates us throughout the program.
Goals should be realistic, for instance, look at your body type, fitness level, your available time to exercise and don’t forget your food intake. As you’re setting your goals, remember to make them specific and measurable. An objective of "I want to run two miles under 25 minutes" is more effective than "I want to increase my running speed." This way, you have a way of measuring and tracking your success. Define your goal so you have a way of measuring it.
Often we focus on the overall achievements we’re aiming for, but don’t forget to break down that goal into smaller objectives that you’ll work toward over time. If you want to increase your bench press max by 50 pounds, break that into segments—increase your max by 10 pounds in six weeks, and build from there. Hitting those smaller goals helps keep you motivated to reach the larger ones.
Simply setting your goals is not enough. You’ve got to figure out how you’ll achieve them. How often will you train? For how long? When will you go to the gym? How much cardio will you do? How will you modify your diet? The more specific you are with your plan, the better. After you’ve developed your plan, track your progress. The easiest way to do this is with a training log where you record your workouts and other information like your nutritional intake, hours of sleep, and other factors that may affect your training. Check in with your goals occasionally—this may mean sitting down once a week with your training log to perform a mini-review of how you did over the past week. As you review your progress, make appropriate adjustments to your training plan to keep you on track. Once in a while, take a look at the big picture—are you still motivated about your overall objectives? Are your goals still realistic or do they need to be tweaked? Your exercise log will help you review and evaluate your progress. If you’ve hit a plateau, for example, you may find that you need to mix up your routine—or it may be that you’re not getting enough rest between workouts. Your log can also serve as a trophy of sorts—it’s a constant reminder of how far you’ve come and how hard you’ve worked.
And don’t forget to celebrate your achievements! When setting goals, you may also want to build in a reward system for yourself. Made it to the gym four days a week, despite a busy work schedule? Finally hit 225 on the bench press? Treat yourself to a manicure and pedicure at the spa, buy a new book or shoes or 18 rounds on your favorite golf course. Do not reward yourself with food. That too will help keep you motivated. The bottom line is goal-setting should be an integral part of your workout routine if it isn’t already. It makes sense in the business world and in the gym as well. Remember, too, that deciding what you want isn’t enough—you must determine how you’ll get it. People confuse dreams and goals, whereas a dream is a fantasy; a goal is a dream, but has a plan to motivate you and help take you there.
So why spend time setting goals? First, because it works. Setting goals also helps keep you motivated, especially at the beginning of a fitness program. Goals help us adhere to the exercise program and once we’ve succeed, even if it’s just a little, it motivates us throughout the program.
Goals should be realistic, for instance, look at your body type, fitness level, your available time to exercise and don’t forget your food intake. As you’re setting your goals, remember to make them specific and measurable. An objective of "I want to run two miles under 25 minutes" is more effective than "I want to increase my running speed." This way, you have a way of measuring and tracking your success. Define your goal so you have a way of measuring it.
Often we focus on the overall achievements we’re aiming for, but don’t forget to break down that goal into smaller objectives that you’ll work toward over time. If you want to increase your bench press max by 50 pounds, break that into segments—increase your max by 10 pounds in six weeks, and build from there. Hitting those smaller goals helps keep you motivated to reach the larger ones.
Simply setting your goals is not enough. You’ve got to figure out how you’ll achieve them. How often will you train? For how long? When will you go to the gym? How much cardio will you do? How will you modify your diet? The more specific you are with your plan, the better. After you’ve developed your plan, track your progress. The easiest way to do this is with a training log where you record your workouts and other information like your nutritional intake, hours of sleep, and other factors that may affect your training. Check in with your goals occasionally—this may mean sitting down once a week with your training log to perform a mini-review of how you did over the past week. As you review your progress, make appropriate adjustments to your training plan to keep you on track. Once in a while, take a look at the big picture—are you still motivated about your overall objectives? Are your goals still realistic or do they need to be tweaked? Your exercise log will help you review and evaluate your progress. If you’ve hit a plateau, for example, you may find that you need to mix up your routine—or it may be that you’re not getting enough rest between workouts. Your log can also serve as a trophy of sorts—it’s a constant reminder of how far you’ve come and how hard you’ve worked.
And don’t forget to celebrate your achievements! When setting goals, you may also want to build in a reward system for yourself. Made it to the gym four days a week, despite a busy work schedule? Finally hit 225 on the bench press? Treat yourself to a manicure and pedicure at the spa, buy a new book or shoes or 18 rounds on your favorite golf course. Do not reward yourself with food. That too will help keep you motivated. The bottom line is goal-setting should be an integral part of your workout routine if it isn’t already. It makes sense in the business world and in the gym as well. Remember, too, that deciding what you want isn’t enough—you must determine how you’ll get it. People confuse dreams and goals, whereas a dream is a fantasy; a goal is a dream, but has a plan to motivate you and help take you there.
Friday, June 27, 2008
Understanding Portion Control
Most people consume far more calories than they realize. Why? They don’t rationally estimate portion size.. According to a survey conducted by the American Institute for Cancer Research (AICR), most Americans (78 percent) still believe that the kind of food they eat is more important in managing their weight than the amount of food they eat.
People wonder why they're gaining weight. Americans are concentrating too much on cutting fat, or relying on fad diets that cut intake but lower the metabolism. Studies reveal that these strategies fail to address the issue of total calories consumed, as well as overall good nutrition.
Experts say that understanding the concept of standard serving sizes is essential to good nutrition and weight maintenance. Standardized serving sizes help consumers, health professionals, and food manufacturers find a common language.
Although serving sizes are "standardized," individual portion sizes will vary, because people have different caloric requirements. Portion size also depends on a person's specific weight management goals and health needs.
The problems of obesity and lack of nutrition awareness also seem to have a societal and cultural component. Take a look at fast food restaurants. Most of these restaurants offer "super-size" or "value" meals, which often contain an entire day's worth of calories and fat. In addition, full service restaurants offer large portions to provide value to customers in a competitive environment. Similarly, with today’ hectic pace and more women in the workforce, it is easier for many to grab ready-made or easy to prepare foods like pasta that contain more carbs.
Statistics from the U.S. Department of Agriculture reveal that Americans' total daily caloric intakes have risen by 148 calories per day since 1980. This amount adds an extra 15 pounds to weight every year.
Interestingly, the same studies show that the amount of fat in the average American diet has decreased from 40 percent of total calories to 33 percent during the same period. So although calories from fat have decreased -- at nine calories per gram of fat versus only four for a gram of carbohydrate or protein -- Americans have more than made up for their lower fat intakes with larger portion sizes of other types of foods. Larger portion sizes equal more calories. And more calories lead to weight gain, regardless of the source of the calories -- fat, protein, or carbohydrate.
Fat provides a feeling of fullness, which can help some people avoid eating to excess. By cutting fat out of their diets, people may lose this signal to stop eating. In addition, many "low-fat" and "no fat" foods can be just as high in calories compared to the regular versions as fat is replaced with sugars or high calorie sweeteners to beef up flavor.
Use These Portion Guides
What's a portion size? According to the American Dietetic Association, you can use the following "models" to approximate portion sizes:
People wonder why they're gaining weight. Americans are concentrating too much on cutting fat, or relying on fad diets that cut intake but lower the metabolism. Studies reveal that these strategies fail to address the issue of total calories consumed, as well as overall good nutrition.
Experts say that understanding the concept of standard serving sizes is essential to good nutrition and weight maintenance. Standardized serving sizes help consumers, health professionals, and food manufacturers find a common language.
Although serving sizes are "standardized," individual portion sizes will vary, because people have different caloric requirements. Portion size also depends on a person's specific weight management goals and health needs.
The problems of obesity and lack of nutrition awareness also seem to have a societal and cultural component. Take a look at fast food restaurants. Most of these restaurants offer "super-size" or "value" meals, which often contain an entire day's worth of calories and fat. In addition, full service restaurants offer large portions to provide value to customers in a competitive environment. Similarly, with today’ hectic pace and more women in the workforce, it is easier for many to grab ready-made or easy to prepare foods like pasta that contain more carbs.
Statistics from the U.S. Department of Agriculture reveal that Americans' total daily caloric intakes have risen by 148 calories per day since 1980. This amount adds an extra 15 pounds to weight every year.
Interestingly, the same studies show that the amount of fat in the average American diet has decreased from 40 percent of total calories to 33 percent during the same period. So although calories from fat have decreased -- at nine calories per gram of fat versus only four for a gram of carbohydrate or protein -- Americans have more than made up for their lower fat intakes with larger portion sizes of other types of foods. Larger portion sizes equal more calories. And more calories lead to weight gain, regardless of the source of the calories -- fat, protein, or carbohydrate.
Fat provides a feeling of fullness, which can help some people avoid eating to excess. By cutting fat out of their diets, people may lose this signal to stop eating. In addition, many "low-fat" and "no fat" foods can be just as high in calories compared to the regular versions as fat is replaced with sugars or high calorie sweeteners to beef up flavor.
Use These Portion Guides
What's a portion size? According to the American Dietetic Association, you can use the following "models" to approximate portion sizes:
- One deck of playing cards equals one serving (three ounces) of meat, poultry, or fish (can also use the palm of a woman's hand or a computer mouse).
- Half a baseball equals one serving (one-half cup) of fruit, vegetables, pasta, or rice (can also use a small fist).
- Your thumb equals one serving (one ounce) of cheese.
- A small hand holding a tennis ball equals one serving (one cup) of yogurt or chopped fresh greens.
Weight loss and "healthy" Choices
I was at a Ruby Tuesday's restaurant last nite for dinner and ordered a combination that included their salad bar. Pretty cool salad bar....lots of "stuff"...aside from the classic vegetables, there was quite an interesting array of things like eggs, cheese, hot croutons, ham, pudding, fruits, many types of great looking salad dressings. By the time I finished loading up my plate, I realized that the amount of calories on the plate exceeded most likely the calories on their double cheeseburger. What started out as a foray into a "healthy" choice turned into a caloric disaster.
Point here is this: sometimes we are lulled into thinking we are making a "good" choice for a weight loss-friendly food source. Whether it be a McDonalds premium salad, a yogurt parfait, a salad bar at Ruby's etc., these items can be incredibly damaging to our weight loss efforts. Take some time to analyze the things you are eating (such as that great energy bar which is loaded with calories) that you feel are "good" and see just how many calories you really are consumming with that choice.
Another anecdote about Rubys....apparently at one point they had this Mega Burger of some sort that had an insane number of calories, and in the spirit of trying to contribute to the health of America, they removed that menu item for awhile. Turns out the public clamored to have it back, and they succumbed to the pressure. Kind of like that commercial for BK when they "secretly" tape the response of their customers to being told the Whopper is off the menu. Outrage!!! Those commercials are hilarious because I can't help but wonder if they choose the people to be in that commercial from the studio audience of the Jerry Springer show.
Weekend: EXERCISE!!! hot and humid so morning exercise or indoors....
Point here is this: sometimes we are lulled into thinking we are making a "good" choice for a weight loss-friendly food source. Whether it be a McDonalds premium salad, a yogurt parfait, a salad bar at Ruby's etc., these items can be incredibly damaging to our weight loss efforts. Take some time to analyze the things you are eating (such as that great energy bar which is loaded with calories) that you feel are "good" and see just how many calories you really are consumming with that choice.
Another anecdote about Rubys....apparently at one point they had this Mega Burger of some sort that had an insane number of calories, and in the spirit of trying to contribute to the health of America, they removed that menu item for awhile. Turns out the public clamored to have it back, and they succumbed to the pressure. Kind of like that commercial for BK when they "secretly" tape the response of their customers to being told the Whopper is off the menu. Outrage!!! Those commercials are hilarious because I can't help but wonder if they choose the people to be in that commercial from the studio audience of the Jerry Springer show.
Weekend: EXERCISE!!! hot and humid so morning exercise or indoors....
Thursday, June 26, 2008
Maintaining/Losing Weight and Vacation Choices
I have had several patients that have come back from their vacations and the scales were a stark reminder of how quickly weight can go back on easily when "focus" is lost. A large % of the patients who gained significant weight while gone had something in common: They all stayed at "all inclusive" resorts, i.e. places where all the food and alcohol was included in the price of the vacation.
"All You Can Eat/Drink" mantras test the very fabric of human nature. We are paying one price, whether we eat a small amount of food and drink water, or eat large portions of foods and consume enough alcohol until we find ourselves singing Barry Manilow karioke. Often, at these all inclusive spots, buffets are offered with the quality of food being marginal at best. The dessert bars are laden with a tempting array of choices that ulitmately taste no better than a twinkie.
A few thoughts: NO ONE at our clinics, especially me (Dr. Las Vegas Mirage Buffet) expects people to go on their well earned vacations and not partake of the food and other dietary choices that make us smile and feel good. We all work very hard and part of the fun of any vacation is living life a bit more hedonistically. However, if you are in a weight loss mode, perhaps when you consider a vacation spot, you may want to steer away from places that test your resolve. If you are at a nice beach resort with a fine restaurant that will make you pay more $$$ for a second plate of food or a great dessert, you may be more apt to pass it by than if those came at no additional cost on a buffet spread. Especially the alcohol consumption, which more than anything, will derail weight loss efforts.
If you have been recently successful at going on a vacation and NOT gaining weight, please e-mail me your "secret to success". Serotab@aol.com
"All You Can Eat/Drink" mantras test the very fabric of human nature. We are paying one price, whether we eat a small amount of food and drink water, or eat large portions of foods and consume enough alcohol until we find ourselves singing Barry Manilow karioke. Often, at these all inclusive spots, buffets are offered with the quality of food being marginal at best. The dessert bars are laden with a tempting array of choices that ulitmately taste no better than a twinkie.
A few thoughts: NO ONE at our clinics, especially me (Dr. Las Vegas Mirage Buffet) expects people to go on their well earned vacations and not partake of the food and other dietary choices that make us smile and feel good. We all work very hard and part of the fun of any vacation is living life a bit more hedonistically. However, if you are in a weight loss mode, perhaps when you consider a vacation spot, you may want to steer away from places that test your resolve. If you are at a nice beach resort with a fine restaurant that will make you pay more $$$ for a second plate of food or a great dessert, you may be more apt to pass it by than if those came at no additional cost on a buffet spread. Especially the alcohol consumption, which more than anything, will derail weight loss efforts.
If you have been recently successful at going on a vacation and NOT gaining weight, please e-mail me your "secret to success". Serotab@aol.com
Wednesday, June 25, 2008
Weight Loss and Discretionary Spending
I had a patient yesterday tell me something that made me kind of stop in my tracks yesterday. As a primary care physician, there is very little that someone can tell me that would make me pause wordless for a bit. In my role as a family physician for now over 24 years, I have heard many stories that would be considered "shocking" to most laypeople, but yet, my role is to be completely non-judgemental, provide sound medcial/psychological insights, and help the person through their medical or psychological crisis.
Okay, back to the story, which will not be shocking, so sorry for those readers out there who are now waiting with baited anticipation. Anyway, a very nice nurse patient in our weight loss program, told me in the course of our visit: "Dr. Posner, you were my birthday present and mother's day present". I guess I have been to Las Vegas once too often, so this initially sounded like some sort of Vegas-ian (new adjective coined by Posner) themed movie script. Quickly however, she laughed and explained that as opposed to her spending money on a clothes outfit, vacation, jewelry, or other, she elected to spend the money on our weight loss program. She was not happy with her aesthetic look, felt low energy, didn't like how she looked in her clothes, and noticed her blood pressure creeping higher. She then made the decision to spend the monies she would have spent on "pleasurable" things on our program instead.
This anecdote gave me a somewhat different perspective on how some people view making a decision to get some jump-start help in losing weight. Making your self healthier and happier with your appearance is probably one of the best expenditures one can make on themselves. Being healthier and looking more fit will allow you to have much greater fun on your vacations, take different types of vacations,allow you to feel a boost in self-esteem and pride, make you want to be around others, etc. So, if any of your loved ones are experiencing weight issues and their health or psychological condition is faltering because of that, suggest that Dr. Posner be their present to themselves! (And I am NOT available on E-Bay!)
Okay, back to the story, which will not be shocking, so sorry for those readers out there who are now waiting with baited anticipation. Anyway, a very nice nurse patient in our weight loss program, told me in the course of our visit: "Dr. Posner, you were my birthday present and mother's day present". I guess I have been to Las Vegas once too often, so this initially sounded like some sort of Vegas-ian (new adjective coined by Posner) themed movie script. Quickly however, she laughed and explained that as opposed to her spending money on a clothes outfit, vacation, jewelry, or other, she elected to spend the money on our weight loss program. She was not happy with her aesthetic look, felt low energy, didn't like how she looked in her clothes, and noticed her blood pressure creeping higher. She then made the decision to spend the monies she would have spent on "pleasurable" things on our program instead.
This anecdote gave me a somewhat different perspective on how some people view making a decision to get some jump-start help in losing weight. Making your self healthier and happier with your appearance is probably one of the best expenditures one can make on themselves. Being healthier and looking more fit will allow you to have much greater fun on your vacations, take different types of vacations,allow you to feel a boost in self-esteem and pride, make you want to be around others, etc. So, if any of your loved ones are experiencing weight issues and their health or psychological condition is faltering because of that, suggest that Dr. Posner be their present to themselves! (And I am NOT available on E-Bay!)
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