Reprinted with permission from the PRESCRIBERS’ LETTER
About two-thirds of adults are overweight or obese. So it’s easy to see why so many people want to lose at least a couple of pounds, and sometimes more. Losing weight is not easy. We have such fast-paced lives. Time for exercise and preparing healthy meals can be hard to come by. But if you put your mind to it and stick to your goals, you can have success.
Keep in mind that for losing weight, slow and steady is best. Small changes can have big results. Crash diets, gimmicks, and weight loss supplements are not the way to go and can sometimes be dangerous. In fact, people who lose just one to two pounds each week have the best chance of keeping it off. Consider that one pound is equal to 3500 calories. To lose one to two pounds in one week, you’ll need to reduce your calories by about 500 to 1000 per day. You can do this by eating fewer calories, burning more calories through physical activity, or a combination of both.
Here are some practical tips you can use to help with your weight loss plan:
Set goals. Be realistic.
Write down the reasons you want to lose weight. Post this list somewhere you can see it often to help you stay motivated.
Write down everything you eat for a few days so you have a realistic idea of what and when you are eating.
Try to avoid bad habits that can cause weight gain, such as eating too fast, eating when you’re not hungry, skipping meals, and always having dessert.
Don’t feel like you always need to “clean your plate.”
Eat more fruits, vegetables, whole grains, and lean meats.
Eat less food with high fat and sugar content.
Read nutrition information on food labels. Pay attention to serving sizes.
Bake or grill foods instead of frying or breading them.
If you indulge in a high-calorie food, make sure to limit yourself to only a small portion.
Set specific goals for exercising, such as the amount of time you will spend and how many times you will exercise each week.
Choose an activity you enjoy. Walking is a good place to start.
Pair up with an exercise buddy, friend, or family member, to help you stay motivated.
Consider working with a dietitian or trainer or joining a gym or health club if you need more structure. (We have our own registered dietitian and gym in OUR OFFICE)
Don’t get discouraged by setbacks. Keep moving forward toward your goal.
As you lose weight, your dress size or pants size is likely to drop as well. But you will also feel better and have more energy. Plus, keeping a healthy weight can lower your blood pressure, cholesterol, and blood sugar. Keeping these numbers in check lowers your risk of serious health problems like diabetes, heart attacks, and strokes.
There are medicines that can help people lose weight, but they aren’t for everybody. Even with the medicines, you’ll need to stick with a healthy lifestyle to see good results. If you have questions about these medicines, talk to your health care provider.
You’ve made your New Years resolution to get in shape, be more fit, eat healthier, avoid stress…
But did you think about the time it would take to see a fitness trainer, then a nutritionist, and then a massage therapist?
You are in luck because they are all at one convenient location in the Kaizen Total Wellness Center, Lakewood Ranch! At our medically supervised wellness center, our professionals are dedicated to helping you achieve a healthier lifestyle. Whether it is a jumpstart on a healthy diet, getting in shape with our advanced fitness combination – Power Plate and bioDensity machines – or de-stressing with our massage therapist, we have it here.
Keep your New Years resolution with one simple phone call.
There are many reasons people do not eat healthy, but one of the most important may be due to the HIGH costs of eating healthy. According to the British Medical Journal, it costs the average American family more than $2000/year to eat a more nutritious diet.
The next time your are at the food store, check out the prices for junk food like potato chips, cookies or pretzels versus the price for fresh fruits, vegetables and nuts. The costs of whole grain bread can easily cost 4x the price of a loaf of white bread!
People should be able to make their own choices when it comes to buying food, and we do not believe the government has any right in taxing junk food, but it would be nice if the price of healthy choices wasn’t so expensive.
If you would like to learn more about healthy eating, please call our dietitian, Julie Calmes at the MaxHEALTH Kaizen Total Wellness Center nearest to you at 941-315-6182
Many people have heard about the DASH diet but few actually know what it is.
DASH stands for Dietary Approaches to Stop Hypertension. It emphasizes eating fruits, vegetables and low-fat dairy products. These foods are rich in calcium, potassium and magnesium which may help lower blood pressure.
Notice how this does not mention SALT. Salt is only a minor contributor to high blood pressure in most patients. The problem is that we eat too much of it. Please note that DASH also says nothing about Carbohydrates, but remember how fattening they are.
The sample DASH diet would include:
1. 6 servings of grains (preferably WHOLE GRAINS)
2. 4 servings of veggies
3. 4 servings of fruits
4. 2 servings of low fat or fat free dairy
5. 3-5 ounces of lean meats,poultry or fish
6. 1 tsp. oils (olive oil, please!)
7. 1/2 cup beans, 1/3 cup low salt nuts (avoid honey roasted, please)
8. limit sweets, like frozen yogurt to 3 times/week.
For more information, and to tailor this to your individual needs, please make an appointment with our Certified Dietitian.
KAIZEN TOTAL WELLNESS – (941)315-6182
LAKEWOOD RANCH, FLORIDA 34202
December is a peak month for heart attacks, in part due to binge drinking, which can lead to heart attacks and even death, especially among people who already have underlying medical conditions.
When people binge drink, they dehydrate themselves and deplete their bodies of necessary electrolytes. The heart can go into atrial fibrillation, which occurs when the upper chambers of the heart quiver instead of contracting regularly and allow the blood to pool inside the heart.
Then, people sit down for a big meal, and their blood pressure shoots up. In some cases, the heart can’t handle all the strain and goes into cardiac arrest.
This can be especially dangerous for people who aren’t necessarily “drinkers,” but choose to imbibe during the holidays, because it can be a shock to their system.
To minimize your risks of a heart attack this season, you should avoid excessive eating and drinking, and try to pre-hydrate the day before a big party. Make sure to get in plenty of sodium and potassium.
You can get help – encouragement and motivation – call Kaizen Total Wellness
At Kaizen Total Wellness, we offer a healthy alternative to gimmicky weight loss plans.We utilize registered dietitians to teach our patients how to eat right-not how to starve or live with hunger. We are also aware that controlling appetite can be very hard (this is why up to 95% of all people who have lost weight put it all back on within one or two years). Our board certified physicians are experienced in prescribing FDA approved medications (Phentermine, Qysmia, Topamax, Belviq, Naltrexone, etc) and all patients are monitored very closely by the doctor.
Julie Calmes is a Registered Dietitian with the Academy of Nutrition and Dietetics (formerly called the American Dietetic Association). She received her B.S. in Medical Dietetics from Ohio State University. She moved to Sarasota in 2008 to be closer to her sister and the beach. Living a healthy lifestyle is important to her, and she has spent her career teaching people about the impact nutrition can have on improving their health and preventing disease. She enjoys cooking, gardening, Jazzercise and bicycling with her husband and Lhasapoo, named “Cookie”.