Archive for the 'Weight Loss and Maintenance' Category

Have It YOUR Way

Published
by
Cathy
on September 19, 2008
in Weight Loss and Maintenance
. 0 Comments

When making healthier choices in high-protein foods (such as meat, fish, poultry and eggs), going with lower-fat varieties is half the equation. The other half: how you choose to prepare those foods. Some cooking methods can essentially cancel out the benefits you gained in choosing lower-fat products. Examples are:

Deep-frying chicken
Sautéing meat in a cream sauce
Having some salad with your salad dressing (more dressing than salad!)
Frying an egg in butter.

Healthier methods, on the other hand, include dry-grilling and baking.

Examples: Broiling fish without butter, grilling eggs or meat without any added oil.

This is also why it’s important to know precisely how your restaurant meals are being prepared. Ask the food server how the meal is usually prepared. If you feel the cooking method or ingredients are high in fat or calories, specifically ask for the meal to be prepared in another, healthier way.

To lose weight, you need to take charge of your food choices.  Many times when we go out to eat, our goals to lose weight can be put on the back burner to indulge in food choices offered by restaurants.  While you don’t want to feel deprived, you also don’t want to give in to the temporary indulgences of a restaurant.  For me, it is a challenge to avoid the restaurant mentality of getting back on track “tomorrow.”

Some of the strategies I’ve learned that work for me are reviewing the menu of a restaurant on line and deciding what I will eat in advance.  I then skip the menu and getting caught up in all of the usually unhealthy food choices and huge portions.  Also, by avoiding the menu and deciding what you will order in advance, you aren’t tempted by the photos of the food on the menu.

I also keep the bread they put on the table before you meal away from me.  Even better, I’ll ask the server to skip the bread basket entirely.

I also request a to go container at the same time that I order.  Before I take a bite, I will divide the restaurant huge multiple sized portions.  I will keep on my plate an appropriate portion and put the rest in the container.  By doing this, you avoid to continue eating past a normal portion.  Also, you get more meals at home and enjoy what you ate at the restaurant again.

I’ll also remember that whatever choices I make at the restaurant will stay with me after I walk out the door.  If I succumb to the temptations of eating out, that will show up on the scale and possibly serve as a trigger to continue poor food choices for a few days, weeks, etc.

Eating out is fun.  No cooking, preparation or clean up done on your part.  It can also be a trap for choices that you wouldn’t make otherwise at home.  Redefine what it means for you to eat out as fun.  Rather than food as fun, define fun by enjoying the company of those that are at your table.  Change your focus on food to family, friends, business associates.  Truly, the real purpose of going out to eat is to enjoy the ambiance of the restaurant with those people that you choose to join you.

Remember, you are paying for it so you can choose to have it done YOUR way.  Remember that you are in charge and responsible for your food choices that you make at the restaurant.  You’ll either leave the restaurant feeling awesome about the healthy food choices you made and enjoying the experience without leaving your weight loss commitment in the parking lot.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Back On Track Facilitator

Self-Esteem and Body Image

Published
by
Cathy
on September 18, 2008
in Weight Loss and Maintenance
. 2 Comments

I’m fat. I’m too skinny. I’d be happy if I were taller, shorter, had curly hair, straight hair, a smaller nose, bigger muscles, longer legs.

Do any of these statements sound familiar? Are you used to putting yourself down? If so, you’re not alone. As a weight loss surgery patient, you’re going through a ton of changes in your body. And as your body changes, so does your image of yourself. Lots of people have trouble adjusting, and this can affect their self-esteem.

Why Are Self-Esteem and Body Image Important?

Self-esteem is all about how much people value themselves, the pride they feel in themselves, and how worthwhile they feel. Self-esteem is the opinion and reputation you have of yourself. Self-esteem is important because feeling good about yourself can affect how you act. A person who has high self-esteem will make healthy choices in their food, fitness, and life in general, is more in control of his or her behavior, and will enjoy life more.

Body image is how a person feels about his or her own physical appearance. For many people, body image can be closely linked to self-esteem.

What Influences a Person’s Self-Esteem?

Transition from Overweight/Morbidly Obese to Losing Weight

Some of us struggle with self-esteem because after losing weight, the body goes through many changes. These changes, combined with a natural desire to feel accepted, mean it can be tempting for us to compare ourselves to others. We may compare ourselves to the people around us or to actors and celebs we see on TV, in movies, or in magazines. But it’s impossible to compare ourselves to others because the changes that come with losing weight are different for everyone.

Outside Influences

Family life can sometimes influence a person’s self-esteem. Some parents spend more time criticizing their children and the way they look than praising them. We carry this forward into our adulthood. This criticism may reduce a person’s ability to develop good self-esteem.

People may also experience negative comments about the way they look from others. Sometimes, by losing weight, it can threaten others’ image and role in the relationship with us.

Healthy Self-Esteem

If you have a positive body image, you probably like and accept yourself the way you are. This healthy attitude allows you to explore other aspects of your life, achieving your goals and reaching your dreams. Challenge yourself physically and mentally because developing these parts of yourself can help boost your self-esteem.

A positive, optimistic attitude can help people develop strong self-esteem. For example, saying, “Hey, I’m human,” instead of “Wow, I’m such a loser,” when you’ve made a mistake. Or not blaming others when things don’t go as expected.

Knowing what makes you happy and how to meet your goals can help you feel capable, strong, and in control of your life. A positive attitude and a healthy lifestyle (such as exercising and eating right) are a great combination for building good self-esteem.

Tips for Improving Your Body Image

Some people think they need to change how they look or act to feel good about themselves. But actually all you need to do is change the way you see your body and how you think about yourself.

The first thing to do is recognize that your body is your own, no matter what shape, size, or color it comes in. But it is no one’s business but your own what your body is like — ultimately, you have to be happy with yourself.

Next, identify which aspects of your appearance you can realistically change and which you can’t. Everyone (even the most perfect-seeming celebrities) have things about themselves that they can’t change and need to accept — like their height, for example, or their shoe size.

If there are things about yourself that you want to change and can (such as how fit you are), do this by making goals for yourself. For example, if you want to get fit, make a plan to exercise every day and eat nutritious foods. Then keep track of your progress until you reach your goal. Meeting a challenge you set for yourself is a fantastic way to boost self-esteem!

When you hear negative comments coming from within yourself, tell yourself to stop. Try building your self-esteem by giving yourself three compliments every day. While you’re at it, every evening list three things in your day that you feel good about and gave you pleasure. It can be anything from the way the sun felt on your face, the sound of your favorite band, or the way someone laughed at your jokes. By focusing on the good things you do and the positive aspects of your life, you can change how you feel about yourself.

As you fill your life with healthy self-esteem, your body image will adjust too. When your life is filled with positive things that you enjoy, bring you joy and are passionate about, you no longer will need to turn to emotional eating to fill that void in your life.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Back on Track Facilitator

Eating Away From Home

Published
by
Cathy
on September 16, 2008
in Weight Loss and Maintenance
. 0 Comments

When we eat at home, we have more control over what we eat (I mean, we buy it ourselves after all), how it is prepared and the quantities that we eat.  So many of my clients struggle with eating away from home.  It is hard!  There’s no way around it.  We don’t have the control or structure that we do when we’re at home.  When you’re out and about, do your healthy eating habits fly out the window?  Many times despite our best intentions, does your location dictate your diet or do you dictate it?

No matter how nutrition conscious we are at home, for many of us, a baseball game automatically means eating a hot dog, nachos and cotton candy.  Waiting for a flight at the airport, we wait with a giant cinnamon roll to keep us company.  I know for me pre-op, I went to the movies for the expressed purpose of eating a jumbo tub of buttered popcorn (extra butter, please) and a big box of candy.

To compound the problem of making our own healthy choices, many public events now ban bringing in foods and drinks of our own.  We’re often forced to rely on the choices they sell at optimum cost.  Some of the choices are better than others.  Maneuvering the maze of healthy choices against the temptations of their fare can be hard.  More like maneuvering a marine boot camp obstacle course!!

Let’s check out some of the more popular hot spots for events and their limited food choices:

STADIUM SPORTING EVENTS/CONCERTS:
This one is somewhat easy.  Grilled is the way to go.  If it is grilled, then it is a healthier choice than fried.  Go for grilled chicken, sandwiches, turkey burgers, veggie burgers, fajitas, and, of course, grilled burgers.  Leave off the fatty condiments such as Thousand Island dressing, mayo or anything that is mayo-based.  Do you really taste the cheese on a burger?  Leave it off.  You won’t miss it nor the calories and fat.

Wraps are usually better for you than regular sandwiches.  They usually contain less bread thus carbs.  Or, if you want a sandwich, have it open-faced for only half the carbs and bread.

A hot dog isn’t horrible as long as you do it right.  If possible, eat the hot dog only with some ketchup, mustard preferably and skip the bun.  If you have a choice between a regular hot dog, jumbo or foot long, go for the regular size.  Anything with jumbo, biggie, or extra-large does the same thing to your body - jumbo, biggie and extra-large.

Soft pretzels are these huge strands of dough with tons of carbs and calories but virtually no nutrition.  Pass on the salt, use mustard and best when shared with a friend (or two, three friends!).

Peanuts in the shell offer protein and monounsaturated fat without the fat from oil-roasting.  However, peanuts are peanuts and even by themselves, there are lots of calories.  You’ll get a whopping 840 calories for an 8-ounce bag.  Spend more time unshelling them than eating them!

AMUSEMENT/THEME PARKS:
Some of the larger amusement parks have a variety of restaurants that include healthy choices.  Years ago the choices were limited to the little junk food shacks but not they have fancier, nicer restaurants with healthy fare.  Soups, salads, fire-roasted chicken and grilled fish are common in the restaurants.  Make sure if you have fajitas that you ask for no oil or butter, ask for the fajitas to be grilled dry and topped with salsa.

MOVIE THEATERS:
Okay, here’s where your options are very limited.  Focus on the flick and not the food!  Try to eat a healthy meal or snack before or after your movie.  If you have to munch on the movie munchies, go for a child’s size popcorn deal with no butter.  If a movie isn’t enjoyable without candy, go for licorice, mints or gummi candy.  They still have tons of sugar but are better choices than peanut butter cups or chocolate candy-coated candy.  Fill up on bottled water or if you aren’t a wls post-op, diet soda is an option.

Eating healthy doesn’t require you to stay at home or deprive yourself while out.  Arm yourself with your weight loss goals and remind yourself of them when temptation creeps into your thinking.  Remember that whatever you eat while out you’ll bring with you on your body by excess weight.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Back On Track Facilitator

The Weight Loss Formula - Understand Your Own

Published
by
Cathy
on September 15, 2008
in Weight Loss and Maintenance
. 0 Comments

As weight loss surgery patients or career dieters, we know the formula for losing weight:
Eat fewer calories + burn more calories (exercise and activity) = Weight Loss!

Exercise is one way we try to burn more calories.  We go to the gym, pick up some free weights and think we’ll see the numbers on the scale move down.  Unfortunately, as many of us know from personal experience, it doesn’t always work that way.  This can be very frustrating.  We are doing all this exercise and activity so why aren’t we losing weight??  In this period of frustration, we can throw in the towel, waive the white flag and give up.  Don’t!

Exercise and activity can be a complicated process.  There are a number of things that can affect how many calories each of us burn.  Empower yourself by knowing what those are will assist you to set realistic goals, get the most from your workouts and, most importantly, not be frustrated and give up your exercise and activity habits.

HOW MANY CALORIES ARE YOU BURNING WITH EXERCISE?

That is a question I’m asked many, many and even more times than that!!  Many of us use an activity calculator to find out how many calories you’re burning.  An activity calculator uses your body weight, the activity and duration of time to reflect the number of calories you burn.  Are they accurate?  Are you getting the entire picture by using the calculator.  No, not really.  There are a few other things you need to consider when it comes to exercise/activity and your weight loss.

1. Net Calories compared to Gross Calories: Most calculators use activity, duration of your workout and your weight to determine an estimate of calories burned, also known as gross calories burned. What we forget to factor in are the calories we would’ve burned if we weren’t exercising, also known as the net calories burned. If you walked in place, on your treadmill or even lifted handweights during a time you normally watch TV, you’re still burning more calories than you were, but you need to subtract the calories you would’ve burned while watching TV in order to get a more accurate calculation.

It may seem like a small difference, after all you may burn more than 150 calories walking in place and only about 47 calories watching TV. This difference becomes important, however, when you’re trying to predict weight loss. Those 47 calories, if unaccounted for, can add up to fewer pounds lost.

If you’re tracking calories burned with exercise, you’ll get a more accurate number by subtracting the calories you would’ve burned if you weren’t working out. For example, if you burned 200 calories while walking for 20 minutes and would’ve burned 50 calories if you sat at the computer during that time, your net calories burned would be 150.

We all have a Resting Metabolic Rate.  It is the rate of calories we burn just by breathing, sleeping, digestion and essentially the minimal life functions that are necessary to keep us alive.  You can go to your local health center to check on how you can obtain this wellness test.  With my height, weight and other factors individual to me, my RMR that was taken by this test and the machine was 1,350.

The RMR was done by a machine that I breathed into.  They clipped off my nose so I couldn’t breathe out of my nose.  Then I breathed into a machine through my mouth.  It was for a few minutes so it wasn’t the most horrible test I’ve had to take!!  It was worth it.  I now know that my basic resting metabolic rate is 1,350.  What I do for there as far as adding to it by calories and decreasing it from my exercise and activity is up to me.  The test was only $45.

2. Exercise Intensity: You probably know that taking a leisurely stroll won’t burn as many calories as, say, running a mile as fast as you can. The intensity of your exercise and activity play a big part in how many calories you’re burning. Some calculators on the cardio machines you find in gyms or even home exercise equipment will include your pace, resistance and percentage of incline.  Be aware that the accuracy of these calculators can range from excellent to somewhat off base in accuracy.

To test your intensity, use the talk test or singing test.  While you’re exercising, you should be able to talk or sing but you should be exerting yourself enough that you wouldn’t want to or feel like talking or singing.

3. The Type of Workouts You Do: While any exercise is good for the body, some activities are more efficient in burning calories than others.  Some of the more “calorie bang for your exercise time and energy” are activities that are considered weight-beating.  Weight-bearing activities are running, aerobics, walking, and weight-lifting.  These activities burn more calories because gravity requires your body to work harder.  Note the difference in walking a flat track versus walking up a hill.  That is an example of gravity at work!

Non-weight-bearing activities such as swimming have their advantages. They’re less stressful on the joints and you can often do them longer, which could make up the difference in calories burned with weight-bearing activities. However, cross-training with impact activities, if you’re able to do that, will not only work your body in different ways, it also helps build stronger bones and connective tissue.

4. Challenge Your Body’s Efficiency: You probably never thought that being good at an activity would mean burning fewer calories, but that’s exactly what happens when you exercise consistently. Think about the first time you tried a treadmill or some other cardio machine. You probably felt awkward, holding onto the rails and worrying you might fall off. Over time, the movement became so natural, you didn’t have to think about it anymore. As your body became more efficient, you need to mix it up.  Challenge your body with different workouts, different speeds, intensity or a mix.

5. Exercise Compensation: Something else we don’t consider is how exercise or this additional activity can impact your day.  If you do a challenging workout and then take a nap or skip an evening walk with your family, something different than what you normally do, you’re burning fewer calories. Exercise can also increase your appetite, causing you to eat more calories which can also sabotage your weight loss goals.  Be aware of these opposite effects of exercising.

Keep food and activity journal to get an idea of a normal day for you. Resting more or eating more are things we often do without being aware. Keeping a simple log of your activities will help you make sure you’re getting the same amount of activity, even with your workouts. If you’re exhausted after every workout, that may be a sign you’re overdoing it. You don’t want to totally deplete yourself causing you to have less energy, requiring you to take a nap or eat more for energy.  You want to keep a little gas in your tank after most of your workouts.

6. Body Mass Changes and Adjustments: Another irony with weight loss is that, the heavier you are, the more calories you’ll burn with exercise. For example, a 200-lb pound person can burn about 400 calories during 30 minutes of stairclimbing, while a 125-lb person burns about 250 calories doing the same thing. As you lose weight, your body expends less energy to move your body around, which means you’ll lose weight more slowly. My clients complain as they lose weight that their loss slows down.  As you get closer to your ideal goal weight, losing the last few pounds can be so challenging.  Keep in mind the total picture of what exercise does for you.  Yes, you lose weight but you are also changing your body mass, toning and compacting your body into a smaller size and tighter.

As you know, losing weight is a good thing, even if it means the weight loss slows down over time.  As you lose weight and get closer to your goal, you will need to reconsider your total calories you consume along with how many calories you’re expending by your exercise level and intensity along with frequency.  Adjusting your number as you get lower can help you to stay focused and motiviated.

7. Genetics and Gender: While we control many of the factors involved with weight loss, there are some things we have no control over.  Our genetics and gender.  Our genes often determine resting metabolic rate, muscle fiber types and genetic responses to different foods, all of which can affect our ability to burn calories and lose weight.

Gender can also affect weight loss. Women usually have more body fat than men and their bodies respond differently to exercise, which can change the rate of weight loss.  I can do the exact same thing in what I eat and my exercise and my husband will surpass me easily.

It can be frustrating when you start exercising and don’t see the results you’re expecting. You may start wondering: “What am I doing wrong?” or “Why bother?”  Knowing there are other factors involved can help you be more realistic and, perhaps, encourage changes to your workouts to get more out of your program. If you’re distracted and discouraged by calculations that don’t seem to add up, remember that they’re only numbers. They don’t reflect the results you enjoy in your life such as feeling better physically and mentally, higher self-esteem, having more energy or simply having a better day-to-day life.

Remember, this healthy lifestyle journey along with the habits we practice every single day pay off now and also in our future as we get older.  Eating healthfully and adopting an active lifestyle are the gifts that keep on giving to you!

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Back On Track Facilitator

Habits Through Short and Long Term Goals

Published
by
Cathy
on September 12, 2008
in Make 1 Change and Weight Loss and Maintenance
. 0 Comments

In 2001, I lost 147 pounds from RNY weight loss surgery.  I tried Weight Watchers, Jenny Craig, staple in my ear, you name it and I did it.  While these diet programs can be successful, with a 147 excess pounds, losing at 1-2 pounds a week was too big of a feat to consider.  My long term weight loss and fitness goals to lose 147 pounds felt like trying to climb Mt. Everest.

Whether through the assistance of an an organized diet plan, the tool of weight loss surgery, or undergoing on your own, it is important to set short term and long term goals.  If you set weekly goals and monthly objectives, you will experience success and better able from losing sight of your goals.

Adjust your mindset from “I’m going to do this until I reach my goal” thinking to permanent health and active lifestyle habits.  At first, setting habits can feel awkward and even burdensome.  Once a habit is created, you are able to go on auto-pilot and they become second nature.  You can’t imagine your life without a particular behavior habit.

So, how do you make changes that last?

To make changes that last and turn into habits, you need a plan.  Any changes and goals worth having are worth writing down in a plan.  To create your plan, here are five steps to lasting change that will turn into habits.  After each step, I’ve listed an example for you in making your own plan.

1.  Identify an area(s) that you want to change.  (I want to lose 25 pounds.)

2.  Ask yourself three questions about each area:

a.  Why do I want to make this change?  Name it!  (For my health and to feel better about myself.)

b.  Is it a good time to make this change now?  (Yes!!)

c.  Do I have support to make this change?  What is your system of support?  (Yes, my spouse or significant other, my support group members, my best friend, friends, family, my coach.)

3.  Choose one or two things you will do to accomplish your change.  Select a maximum of one or two things.  Why?  Remember, less is more so you don’t get overwhelmed and throw in the towel.  This will avoid taking on too much in trying to switch things in your life too abruptly.  (To lose 20 pounds, I will eliminate simple sugar and refined carbs, walk four days per week.)

4.  Start slow.  Changes that turn into habits occur in small steps.  (I will replace fruit for the simple sugar and refined carbs food choices.  I will start walking three days per week for 15-20 minutes.)

5.  Write down your reward system.  (When I lose five pounds, I will download five new songs on my MP3 player to enjoy while I am walking.

Write down your plan.  Without a plan written in a journal, your computer, or a note posted on your refrigerator or bathroom mirror, your changes are merely a wish list.  To put your plan in writing is the equivalent of planting flowers in soil for them to grow.

To make any change, it requires personal commitment and motivation.  There is no external hocus pocus magic.  The magic exists in you.  When your motivation lessens, review your plan.  Fine-tune your plan if necessary.  When you wrote your plan, remember why making these changes are important to you.  Renew your commitment to those changes so they become habits.  Renewal of your excitement and enthusiasm will return when you continually review your plan.

Look at the changes you want to make right now as an opportunity to grow and improve your life.  Embrace change as another way you are growing in your self-improvement and personal growth.  All of us like autumn when the trees transition and change colors. Consider changes that you want to make in the same way. The changes you’re planning for today will be the habits that are second-nature before you know it.   Just by making your plan using the five steps, you’re on your way!

The ultimate goal of weight loss success - HABITS!  It’s about creating positive habits.  Living healthy is nothing more than your mindset.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach

It All Counts

Published
by
Cathy
on September 11, 2008
in Weight Loss and Maintenance
. 1 Comment

When I’ve gone to the large warehouse discount stores, I’m always amazed at the long lines of people waiting to get a free sample of brownies, cookies or some other new food item.  Some of these lines have people waiting 20 minutes for a mere bite of a brownie??!!  Every bite counts!  Clearly, the idea that “it doesn’t matter because it’s free” is a real concept, and one that many dieters live by.  It’s just a bite, right?  How bad could it be?  Right?  Eating just a few bites or a taste here or there can add up to over 100 calories which translates into extra pounds over time.  Plus, this taste or bite, what does it trigger?  Do you tend to eat more from those tastes or bites?

One of the reasons food journaling or food logs are so useful is that the under reporting of what we eat, versus what we actually do eat is common. In fact, just eating an extra 100 calories per day could add up to 10 pounds gained in a year. The problem is, it’s difficult to keep track of what we nibble when cooking, cleaning up, eating food off of other people’s plates, sampling at the grocery store, or even grabbing a piece of candy from the communal bowl at the office - unfortunately, it all counts.  Tastes, bites, and mindless eating all lead to excess calories and excess weight.   A simple nibble or two a day could mean the difference between weight loss and weight gain over time.

An important tool in losing weight is to utilize some sort of food journal.  It can be on line, a fancy journal designed to record food and exercise, or just a small note pad to write it ALL down.  If you journal what you eat, it is hard to include foods that you know aren’t healthy choices.  It can be used as a deturrent to not eat those foods or to disregard the day entirely when you make those choices and start journaling again the next day.  We don’t like to acknowledge to ourselves or others, and see it written down that we ate something that isn’t on our food plan or healthy.

So what’s one of the best ways to lose weight through a food journal?  Eat what you actually  SAY you eat.

Here are a few suggestions to avoid the “nibble” trap:

Be aware of your “trigger times.”  When are the times that certain foods seem to call your name.
Stay away from key “taste areas” such as the kitchen, grocery store samples or a buffet table.
Avoid leaving candy dishes or bowls of chips and other foods out.
Skip free samples at stores, and stop yourself from picking from other people’s plates.  You aren’t a dog, don’t eat left overs from others’ plates.
Limit sodas, juices, and other high calorie beverages.

How much can those little bites and tastes add up to?  Here are a few for you to remember:

PASSING THROUGH THE KITCHEN–

4 tablespoons Haagen-Dazs Butter Pecan Ice Cream: 155 calories, 11.5g fat, 10.5g carbs

5 Lay’s Classic Potato Chips: 40 calories, 2.5g fat, 3.75g carbs

1 Oreo Double Stuf cookie: 70 calories, 3.5g fat, 9.5g carbs

10 Rold Gold Classic Tiny Twists Pretzels: 65 calories, 0.6g fat, 14g carbs

A handful of Quaker 100% Natural Cereal (granola) with oats, honey, and raisins: 109 calories, 3.5g fat, 18g carbs

A handful of Cheerios: 28 calories, 0.5g fat, 11g carbs

A handful of trail mix: 174 calories, 11g fat, 17g carbs

1 Hershey’s Kiss from the candy bowl at work: 25 calories, 1.5g fat, 3g carbs

A handful of raisins: 86 calories, 0g fat, 23g carbs

EATING WHILE OUT AND ABOUT–

4 wheat crackers: 76 calories, 3g fat, 10g carbs

A slice of brie cheese: 189 calories, 16g fat, 0g carbs

2 heaping handfuls of movie theater popcorn: 168 calories, 13.5g fat, 9g carbs

1 bite of a hot dog at the ball game: 48 calories, 3g fat, 4g carbs

WHILE COOKING OR CLEANING–

Crumbs at the bottom of a bag of Pepperidge Farm Nantucket Double Chocolate Chunk Cookies: 140 calories, 7g fat, 18g carbs

The slices/edges of pie or cake that are trimmed before putting it away so that it looks neat and even: 86 calories, 5g fat, 9g carbs

A spoonful of Pillsbury Chocolate Chip Cookie Dough while making cookies: 32 calories, 1g fat, 5g carbs

One spoon of just the chocolate chips: 80 calories, 4g fat, 10g carbs

Peanut butter on a knife while making a sandwich: 95 calories, 8g fat, 3.5g carbs

Whipped cream off the beaters: 52 calories, 5g fats, 1g carbs

EATING OFF SOMEONE’S PLATE–

2 forks full of chocolate cake that you would never order - but will gladly eat when someone else does the ordering: 117 calories, 5g fat, 17g carbs

Leftovers from your kid’s Happy Meal at McDonald’s:
10 fries: 53 calories, 2.5g fat, 6.5g carbs
2 bites of a McDonald’s Cheeseburger: 80 calories, 3g fat, 9g carbs

LEFTOVERS–

2 bites of cold Pizza Hut Hand-Tossed Cheese Pizza: 77 calories, 2g fat, 11g carbs

3 forkfuls of beef chow mein: 68 calories, 4g fat, 3g carbs

DRINKS–

A sip of beer: 24 calories, 0g fat, 2g carbs

A sip of Tropicana Orange Juice from the carton in the fridge: 28 calories, 0g fat, 6.5g carbs

A sip of soda: 25 calories, 0g fat, 7g carbs

It all counts.  Make what you eat count toward your weight loss and health.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Back On Track Facilitator

Cost of Obesity versus Weight Loss Surgery

Published
by
Cathy
on September 10, 2008
in Weight Loss and Maintenance
. 0 Comments

I read this article and wanted to share it with you along with my own personal experience and opinion at the end of it.  The investment in yourself, your health, and your behavioral health is always the best investment you can make.  Please check out my comments at the end…….

OBESITY SURGERY IS COST EFFECTIVE?

Source:  Wall Street Journal.

A study just published shows that you get your return on the investment in WLS within two to four years in medical cost savings. Ha!  Two to four years?  Try a return on the investment within days from having my surgery.

Most people going IN to weight loss surgery are racking up medical bills from their co-morbids, and WLS seems like it would just stop most of those bills, right?  It does, for most (present company is not really included):

The cost of the most common type of weight-loss surgery, which typically runs between $17,000 and $26,000, is offset within two to four years by medical cost savings, according to a new study.

The findings, published in the September issue of the American Journal of Managed Care, may increase pressure on health-insurance companies to cover gastric bypass surgery. Some insurance plans specifically exclude weight-loss surgery, despite medical evidence of its effectiveness as a treatment not just for obesity, but also for related conditions including diabetes, high blood pressure and sleep apnea.

“The most cost-effective treatment for obesity is bariatric surgery. If you do that, within two to four years, you will get your money back,” said the study’s lead author, Pierre-Yves Crémieux, a health economist and principal at Analysis Group Inc., an economic consulting firm in Boston. “We have identified the break-even point for insurers,” he added.

Some policy makers and analysts are likely to question the findings because the study was paid for by Johnson & Johnson’s Ethicon Endo-Surgery unit, a maker of surgical devices and instruments used in weight-loss surgery. Dr. Crémieux said he stands by the study’s integrity and added that the company “has been totally hands off.”

The findings will interest employers and insurance companies, but the main concern has always been the safety and effectiveness of the surgery, said Susan Pisano, a spokeswoman for America’s Health Insurance Plans, a trade group in Washington. “I don’t know if these results would be replicated in other populations,” she added.

The journal’s co-editor in chief, Michael E. Chernew, said the study addresses an “important and controversial” issue for his readers, including medical directors of insurance companies who make coverage decisions. He said the study was carefully scrutinized by independent reviewers who requested a series of manuscript revisions. “I won’t deny that I would rather this be funded by some other organization, but there is no bias in the methodology,” he asserted.

Each of 3,651 severely obese patients in a large claims database who underwent surgery was matched to a control subject who didn’t have the surgery. The patients were matched for age, gender, geography, health status and baseline costs. The patients were predominantly female with an average age of 44 years. More than one-third of the patients had hypertension and many had high cholesterol, diabetes and other conditions.

The analysis covered six months of presurgical evaluation and care, the surgery itself and, on average, about 18 months of postsurgical care, including costs incurred from surgical complications. Some patients’ postsurgical claims were tracked for up to five years. Costs included payments for prescription drugs, physician visits and hospital services. Claims were monitored for obese patients who didn’t have surgery over the same period.

The study showed that insurers fully recovered the costs of laparoscopic surgery after 25 months. Laparoscopic surgery is a less-invasive version of gastric bypass with an average cost of $17,000. Between 2003 and 2005, the break-even point was reached in 49 months for traditional bariatric surgery, which carries an average cost of $26,000. The study didn’t address gastric banding, a rival procedure.

Health economist Eric A. Finkelstein sounded a skeptical note. If the control group had “one really bad outcome, such as a heart transplant, that alone could be enough” to significantly change the results, he said in an interview. Several years ago, Dr. Finkelstein published a similar study using a different methodology, which suggested a 10-year return on investment on weight-loss surgery.

Dr. Finkelstein said that over time he has come to believe that the “return-on-investment” analysis of weight-loss surgery is “misguided.” This economic metric isn’t used to evaluate the cost-effectiveness of treatments for cancer or heart disease.

Okay, as always there are many differing opinions of the “return-on-investment” by the professionals.  You know what they say about opinions!  LOL!  For me, I didn’t qualify for weight loss surgery…..having diabetes, sleep apnea, and other co-morbidities, I didn’t even qualify for a consult.  Geez!  I had to obtain a second loan on our home.  For me, it was a small price to pay for purchasing a second chance at life and buying my health.  How many sick or terminally ill people would pay any price for their health or a second chance at life?

So, I can talk about the “return-on-investment” since I paid for my own surgery IN FULL.  Not a single penny was contributed by an insurance company.  I am very qualified to discuss the return-on-investment since I wrote the check!  The return on my investment is tremendous.  I lost 147 pounds, haven’t taken a single diabetic medication, no longer have sleep apnea and have a quality life that I would have the surgery annually if I needed to in order to have the life I have today.

The return on investment is far greater than the ups/downs of the stock market, the ups/downs of the interest rates and even the real estate market.  My investment in myself and my health is an investment that pays off to the maximum every single day.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Back On Track Facilitator

If You Fall Off…..Get Right Back On!

Published
by
Cathy
on September 5, 2008
in Weight Loss and Maintenance
. 1 Comment

Have you made less than healthy food choices lately?  Have you regained some of your lost weight?  Do you feel as though you’ve fallen off your horse, gotten off track or broken down on the highway of weight loss success?  If so, what are you doing about it?  You’re probably thinking about it and talking about it.  However, WHAT ARE YOU DOING ABOUT IT?

Get back to the basics.  Are you doing the basics every single day that made you successful in the first place?  Consistency and persistency are what creates momentum and weight loss success. Especially when you are trying to get back on track, being consistent and persistent in ditching the habits that you’ve gotten into that are causing weight regain and moving forward with health habits to get that regained weight off.

One of the major contributors to regaining weight or stalling a weight loss is returning to the old habits that made you heavy to the point that you needed weight loss surgery or lose weight.  What old habits have you fallen back into?  Are you eating more carbs?  Are you grazing?  Are you drinking with your meals compromising your satiety?  Are you still exercising and at the same frequency and level you were when you initially lost weight?  All of these habits play a huge part in weight regain or stalled weight loss.  All you have to do is ditch them and do it differently with healthy habits that promote weight loss.

It isn’t easy to throw aside the old habits, however, it is a must in losing weight and maintaining it.  You can’t graze on M&M’s throughout the day on most days and lose weight.  Your habits equal your success (or lack of success).  There’s no way around it.  We are and our bodies are a result of what we do and our habits.

So, if you’ve fallen off, get right back on and go for it.  Get back to it.  You did it before and you can do it again.  Start Now!

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach

What Do Your Repeatedly Do?

Published
by
Cathy
on September 3, 2008
in Weight Loss and Maintenance
. 0 Comments

I have a decorative stone in my home that has the saying “We are what we repeatedly do.  Excellence, then, is not an act, but a habit.” -Aristotle

Are you still using food to solve emotional issues? Is that what you repeatedly do?  Healthy behaviors  create healthy habits so you do not use food as an emotional band-aid.  If you engage in unhealthy behaviors such as eating junk, grazing, eating fast food, or eating refined carbs as one of your main food groups, your body size and weight are going to reflect those habits.

It is actually very simple, if you want a strong, healthy normal weight and body size, you are what you repeatedly do so adopt habits that reflect the body that you want.  It is a bit of a cliche but we are what we do, we are what we eat.

When you set goals, you are shaping the process of success. That means deciding what characteristics, like commitment and dedication, you need in order to reach your targets.  The determination of success is staying committed to your goals when times and emotions are raging.  It is easy to stay on track when things are going your way.  The real commitment to your goals is reflected when you’ve had an argument with your spouse, your kids are behaving less than you’d like, you have a conflict at work, etc.  If you hang tough and don’t emotionally eat no matter what, that determines success in reaching your weight loss goals.

What strategies do you have in place to counteract the old habits of turning to food each time you get stressed or want to emotionally overeat?  As we know, you are going to have more stress in your life and more opportunities to emotionally overeat. Might as well plan NOW for how you can handle the next situation more successfully!

Remember, there is NO NEW FOOD! How many binges does it take to solve work, financial and family stress?  Food really doesn’t solve anything and creates even more problems.  Turn to yourself, not food to solve your problems and ease your emotions.  Food holds NO power.  You hold the power to to deal with emotions and situations in a healthy way.  You don’t need food from emotional eating.  You are all you need!!

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach

Diabetes, Weight Loss and WLS

Published
by
Cathy
on September 2, 2008
in Weight Loss and Maintenance
. 0 Comments

Before I had surgery in 2001, I was diabetic.  I was on oral medications and injections.  It was awful.  Being dependent on diabetic meds, pricking your finger multiple times a day to test your sugars, and the possible consequences of diabetes were petrifying to me.

There were many factors that caused me to make the decision to have weight loss surgery.  The emotional and physical limitations to my life were among the top reasons.  Another factor was my diabetes.   I spent Christmas the year before in the waiting room of a hospital with my best friend.  Her husband was having a kidney transplant from being severely diabetic.  He was on dialysis and had many of the effects of diabetes.  It was in the waiting room reflecting on my life and how horribly unhappy I was that I decided to seriously consider having weight loss surgery.

More than 20 million Americans have type 2 diabetes and most of them are overweight or obese.

People who lose weight soon after a diagnosis of type 2 diabetes have better control of their blood pressure and blood sugar, and are more likely to maintain that control even if they regain their weight, according to a Kaiser Permanente study published online in Diabetes Care, the American Diabetes Association journal.

This is the first clinical study to show that benefits remain even if patients regain their weight. The study followed more than 2,500 adults with type 2 diabetes for four years. Those who lost weight within an average of 18 months after diagnosis were up to twice as likely to achieve their blood pressure and blood sugar targets as those who didn’t lose weight. Those benefits can prevent diabetes-related heart disease, blindness, nerve and kidney damage, and death.

“Our study shows that early weight loss can reduce the risk factors that so often lead to diabetes complications and death,” says Dr. Adrianne Feldstein, MD, MS, the study’s lead author, a practicing physician and an investigator at Kaiser Permanente’s Center for Health Research in Portland, Ore.

This study, my own personal experience along with thousand of weight loss surgery patients I’ve worked with show that weight loss is an important component in diabetes treatment and prevention.  With this study it now appears there may be an important window of opportunity following diagnosis where some lasting changes can be obtained if people are willing to take immediate steps toward lifestyle changes.

Whether you lose weight by diet and exercise, join an organized diet program or having weight loss surgery, the positive impacts extend to improving your health in substantial ways including diabetes.

For the complete article, check it out at:

http://www.itnewsonline.com/showprnstory.php?storyid=6013

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach