WEIGHT LOSS MAINTENANCE

Have you ever lost a lot of weight and then gained most of it back?  Maybe you even gained back all of it and then some.  If so, you are not alone.  This is because the behaviors that help you lose weight are not necessarily the ones that keep it off.  Also, the more weight you lose, the more difficult it is to keep it off!

To learn more about how people succeed at weight maintenance, the National Weight Control Registry (NWCR) was started.  The NWCR is tracking over 10,000 people who lost weight and kept it off.  Every year, they are asked about their behaviors and the strategies they use to maintain their weight loss.

One thing the NWCR has learned is that there is no single recipe for successful weight loss.  About half of all registrants lost weight with some type of program, and the other half lost the weight on their own.  Almost all of them modified their food intake (98%) and most also increased physical activity (94%). 

Not surprisingly, the most common exercise for weight loss was brisk walking.  Walking is easy to do without a gym membership or fancy equipment.  You can do it anywhere in the world, at home or when traveling.  Just make sure you are walking fast enough to challenge yourself.  You can use the sentence test, where you have to take a few breaths to complete a sentence, but not a breath for every word.

To keep off the weight, there seem to be 4 behaviors in almost every success story.

1. EAT BREAKFAST EVERY DAY.  If you are looking for easy breakfast ideas, read our recent post about healthy breakfast choices at: http://www.scalivingwell.blogspot.com/2012/08/breakfast-ideas-healthy-easy-and-quick.html
2. WEIGH YOURSELF AT LEAST ONCE PER WEEK.  The success stories keep an eye on their weight, and they make small adjustments in their daily choices so that a two pound gain doesn’t creep up to ten pounds or more.  Weighing yourself is one way that it is important to “know your numbers.”
3. WATCH LESS THAN 10 HOURS OF TV PER WEEK.  If you have a sedentary job, make the most of your time away from work by doing something physical in your time off.  If you need to sit and relax for a bit, listen to some music or read a book.  Both options are better for your body and your brain than TV. 
4. EXERCISE. On average, weight maintainers exercise one hour per day.  That may seem like a lot, but any exercise is better than none.  Find activities you enjoy like taking a long hike, going for a bicycle ride, or walking the course when you play golf. Remember, don’t sell yourself short. Lifestyle physical activities (mowing the lawn with a push mower, cutting wood and cleaning the house) should figure in to your total exercise plan. Try challenging yourself physically during these activities (breathing hard) for the greatest benefit.

Have you lost weight and want to share information about how you did it?  If you have lost 30 pounds or more and kept it off for at least one year, you are eligible to join the NWCR.  Sign up at: http://www.nwcronline.com/join.aspx

To find out more about the research, go to: http://www.nwcr.ws/Research/default.htm

To read about the success stories, visit: http://www.nwcr.ws/stories.htm

If you would like assistance with weight loss or weight maintenance, join our free coaching program.  Contact Dr. Haaz at shaaz@corporatehealthsolutions or 443-801-0539 for more information.

BREAST CANCER AWARENESS

THE FACTS

Breast cancer is cancer that forms in the cells of the breasts, usually in the milk ducts. After skin cancer, it is the most common cancer among women in the US. It can also occur in men, but is much more common for women.

The main risk factors for breast cancer are age (over 50) and a close family history (mother, daughter, sister) of breast cancer. One in 200 women has the genes that increase risk for breast cancer (BRCA1 and BRCA2).  Most women who are diagnosed with breast cancer have no known genetic risk.

Risk is also higher for those who have had a benign (non-cancerous) lump or a personal history of breast/ovarian cancer. Greater lifetime exposure to certain hormones can also increase risk, and African Americans are more likely to have breast cancer than Caucasians. A diet high in fat and alcohol may also increase risk. 

Because early breast cancer often has no symptoms, regular screenings are important for detection and early treatment, which is most likely to have optimal outcomes.

THE GOOD NEWS

This is national breast cancer awareness month, and awareness has already come a long way in recent years.  Public support and research funding have helped improve breast cancer diagnosis and treatment. The survivor rate has increased and the number of deaths from breast cancer is going down. This is because more people are taking steps to detect it early, there are new treatments, and doctors understand the disease better.

BE PROACTIVE

Create an Early Detection Plan (EDP).  An EDP reminds you to perform routine breast self-exams and to schedule clinical breast exams and mammograms, depending on your age and health history. You can set up an EDP for your computer calendar, your smartphone, or on a printable document at: http://www.nationalbreastcancer.org/nbcf-programs/breast-cancer-edp

Conduct Self Exams.  Adult women of all ages should conduct a monthly breast self exam (BSE) at the same time each month.  Find out how at: http://www.nationalbreastcancer.org/breast-self-exam

Schedule a Mammogram.  Most doctors recommend that women over 40 get a mammogram every year. Talk with your family doctor about scheduling one, if you are overdue.  You can also visit the Centers for Disease Control (CDC) website to find a low cost screening center near you: http://apps.nccd.cdc.gov/dcpc_Programs/default.aspx?NPID=1

TAKE ACTION FOR THE CAUSE

Join a Race. There are many events that happen this month, and all year round, in support of breast cancer.  Participating in a walk or a race is a great motivator for your own physical activity, and it also helps to support breast cancer research.  The Susan G. Komen “Race for the Cure” is perhaps the most well known.  You can find a race anywhere in the country by visiting:  http://apps.komen.org/raceforthecure/?itc=homeaction:1 

Organize an Event. The National Breast Cancer Foundation can help you to arrange a fundraiser. These events help to fund mammograms for people who cannot afford them.  Learn more at: http://www.nationalbreastcancer.org/breast-cancer-fundraising

BEEN TOUCHED BY IT ALREADY?

Share Resources. “Beyond The Shock” is a free, online guide for women who have been diagnosed with breast cancer, and their loved ones.http://www.nationalbreastcancer.org/nbcf-programs/beyond-the-shock

Find a Support Group. Support groups are groups of people in similar life situation who meet in person, by phone, or online to exchange ideas and handle difficult issues.  The American Cancer Society’s “Reach for Recovery” program connects trained breast cancer survivors with people who are at risk, newly diagnosed, or undergoing treatment. Get connected at: http://www.cancer.org/treatment/supportprogramsservices/reach-to-recovery. You can also find an online discussion board at: http://www.bcsupport.org/

Hear Inspiring Stories. For the month of October, there is a new video each day, highlighting stories from the people whose lives are an example of how to make a difference.  Visit “31 Days of Impact” all month long at: http://ww5.komen.org/impact.html

DE-MYSTIFYING FOOD LABELS

 “Every time I go to the store, I tell myself that I am going to check all of the food labels.  Then when I get there, I either cannot see the label clearly, run out of time trying to read everything, or just get too frustrated trying to understand what it all means!”

Does that happen to you too?  A food label is required by the FDA for safety, portion sizes, food allergies, and general nutrition information on the product.

Here’s what to look for:

First….Look at the Serving Size, Servings Per Container and Amount Per Serving.  In the example below a serving is one bar, there is one in the package, and it has 170 calories.  However, some packages are more confusing.  A small bag of chips might look like a single serving, but the Servings Per Container could be 2.5.  That means the nutrition information (calories, sodium, cholesterol, etc) would be multiplied by 2.5 if you eat the whole bag!

IF YOU HAVE HYPERTENSION…

Sodium: “Low sodium” means 250mg or less per serving.  This is a key component in lowering blood pressure numbers if you have hypertension.  Try to keep sodium intake to below 2000mg per day and avoid adding more salt at the table (try garlic, hot sauce, or other seasonings).  Most Americans consume above 3500mg per day or more! That can lead to water retention and elevated blood pressure

Caffeine: Check the ingredients list.  Caffeine is sometimes added to foods, drinks and vitamins that you might not expect.

IF YOU ARE DIABETIC OR AT RISK FOR DIABETES…

Carbohydrate Content: This is a measure of sugar as it breaks down in the body to be used for energy.  If you have Diabetes, a good number to look for is total carbohydrates per serving which is less than 20 grams per serving (and be sure to only eat one serving at a time).  Ideally, this should be made up of whole grains, not refined starches.  Look for the word “whole” as the first word in the ingredients list for starches such as bread and crackers.

Sugar Content:  This is the amount of sugar in the food that breaks down into carbohydrate in the body.  Anything less than 15g per serving is a good goal. Diabetics must look at the sugar content as well.  When sugar comes from fruit, try to eat fresh fruit, not fruit juice or dried fruit.

IF YOU EAT CONVENIENCE FOODS…

Protein: Packaged/processed foods are low in protein.  A good number to look for is anything over 5 grams per serving.

Sodium:  Look for 250 mg/serving or less, especially if you have high blood pressure

Trans Fats:  Optimally, this should be 0 grams.  See note in “ingredients” below.

Ingredients: Avoid High Fructose corn syrups which are concentrated sugars.  Also look for partially or fully hydrogenated oils which are trans fats (even if the trans fats are listed as zero).  Try to find products with ingredients you recognize and could find in your own kitchen! 

IF YOU ARE TRYING TO LOSE WEIGHT…

Calories:  Determine your unique caloric needs to figure out an appropriate range for your meals and snacks.  Be selective.  Choose items that have the most nutrition without too many calories.

Fiber:  Fiber helps you to feel full longer.  Three grams or more per serving is optimal.  A good goal for the day is over 35 grams.

Ingredients: Try to avoid high amounts of sugar, sucrose, high fructose corn syrups, hydrogenated oils, or dextrose.  These add high amounts of calories to the product.  Look for natural ingredients, especially vegetables which contain a lot of nutrients without many calories.

Protein: Healthy protein (fish, beans, nuts, egg whites) can help to keep you satisfied and provides fuel to your muscles, especially if you are exercising more.

IF YOU HAVE HIGH CHOLESTEROL OR TRIGLYCERIDES…

Total Fat: Those of us with high cholesterol or triglycerides should look for grams of fat.  It is divided into saturated fats, unsaturated fats, and trans fats.

 Saturated: Consume as little as possible, ideally less than 3 grams per serving. 

Trans Fats: Try to avoid partially or fully hydrogenated oils.   

Unsaturated oils:   Some unsaturated oils can help to lower cholesterol, such as those in fish, nuts, avocado and olive oil.  Even these fats have a high calorie content, so use them in moderation.

If there is a product that has several items on the label that you have never heard of, it is best to look for another product that might have fewer processed items in it. This is often the healthier choice.  Remember, it is most important to eat a wide variety of healthy foods in moderation, for optimal health and wellbeing.

HEALTHY DINNERS

You have heard that breakfast is the most important meal as it helps to provide fuel for your body and brain as your day starts out, plus it helps to get your metabolism going and helps to maintain a healthy weight. Lunch follows in suit as it continues to provide your body with nutrients to keep you moving and to feed your brain. Well what about dinner? Does it carry as much weight as the previous meals?

Dinner IS just as important! The main reason we NEED to eat healthy food is to provide our body with energy and essential nutrients so that our body can continue to do all that it does throughout the day – think, fight disease, metabolize, filter waste from our blood, breathe, move, etc.

Dinner should be, at least, your third or fourth meal of the day. (If you work night shift, you might be eating "dinner" type foods as your first meal, but you should still be eating 3-6 times per day, including healthy snacks).  If you can squeeze in a snack between breakfast and lunch and another one between lunch and dinner, you will be more able to eat a lighter dinner and still feel satisfied. It’s important to keep your dinner portions small so that you do not end up storing leftover calories and feeling too full to continue your day. For more ideas, visit healthy snacks. If you find that you are physically hungry again after dinner and before bed, allow yourself a light snack, but keep in mind that it’s best to choose a healthy one, like fresh fruit or raw, crunchy veggies.

Try to eat several (5-6) small meals throughout your entire day. This helps to spread out your calories to avoid consuming too much food at any one time, which often leads to weight gain and can cause you to feel lethargic and in need of a nap. Recent blog posts have provided ideas and examples of healthy breakfasts and lunches to get you through the first half of your day, regardless of what time your day starts. This post will help you to be mindful of what a healthy dinner looks like and ways you can prepare one for you and your family. Don’t worry, a “healthy desserts” post will follow!

As any other meal in your day, dinner should be balanced and contain foods from multiple food groups. The more food groups you include, the bigger the benefit. Fruits and veggies provide essential vitamins; whole grains provide fiber for digestive and heart health; lean protein provides your body with strength; and good fats also contribute to heart health.

Healthy Dinner Ideas

1.     Grilled/baked chicken breast, a steamed vegetable (broccoli, cauliflower, asparagus, green beans), ½ of a baked sweet potato, and a slice of whole grain bread

2.     Vegetable pot pie (see recipe below)

3.     Vegetarian chili (the beans provide all the protein you need!)

4.     Whole wheat spaghetti with tomato sauce - add lean ground turkey and sautéed vegetables

5.     Tacos using lean ground turkey, skim cheese,  plain Greek yogurt in place of sour cream, romaine lettuce and salsa or other veggies like peppers and onions

6.     Minestrone soup with whole grain bread

7.     Grilled/baked salmon, wild rice, and a steamed vegetable

8.     Green pizza 

9.     Sautéed turkey sausage, onions, and peppers on whole wheat rolls

Enjoy healthy eating and find peace and content in knowing that you are providing for your body so that it can best provide for you – good health!

Veggie Pot Pie

Ingredients:

2 tablespoons olive oil

1 onion, chopped

8 ounces mushrooms

1 clove garlic, minced

2 large carrots, diced

2 potatoes, peeled and diced

2 stalks celery, sliced 1/4 inch wide

2 cups cauliflower florets

1 cup fresh green beans, trimmed and snapped into 1/2 inch pieces

3 cups vegetable broth

1 teaspoon kosher salt

1 teaspoon ground black pepper

2 tablespoons cornstarch

2 tablespoons soy sauce

2 pie crusts

Directions:

1.     Preheat oven to 425˚F.

2.     Heat oil in a large skillet or saucepan. Cook onions, mushrooms, and garlic in oil for 3 to 5 minutes, stirring frequently. Stir in carrots, potatoes, and celery. Stir in cauliflower, green beans, and vegetable broth. Bring to a boil and then turn heat down to a simmer. Cook until vegetables are barely tender, about 5 minutes. Season with salt and pepper.

3.     In a small bowl, mix the cornstarch, soy sauce, and 1/4 cup water until cornstarch is completely dissolved. Stir into vegetables, and cook until sauce thickens, about 3 minutes.

4.     Roll out 1 pie crust to line an 11x7 inch baking dish. Pour the filling into the pastry lined dish. Roll out remaining pie crust, arrange over the filling, and seal and flute the edges.

5.  Bake in preheated oven for 30 minutes, or until the crust is brown. Serves 6. Enjoy!