Thursday, June 30, 2011

What are the Social Effects of Obesity?

What are the social effects of obesity?
Individuals affected by obesity often face obstacles far beyond health risks. Emotional suffering may be one of the most painful parts of obesity. Society often emphasizes the importance of physical appearance. As a result, people who are obese often face prejudice or discrimination in the job market, at school and in social situations.
Effects at Work
Due to the negative stigma associated with obesity, employees affected by obesity are often viewed as less competent, lazy and lacking in self-discipline by their co-workers and employers. Often times, discriminatory attitudes can negatively impact wages, promotions and employment status for employees affected by obesity.
Finding a job can also be a difficult task for an obese individual. Studies show that obese applicants are less likely to be hired than thinner applicants, despite having identical job qualifications. Recently, the frequency of legal cases involving the firing of employees affected by obesity because of their weight, even though they are able to perform their job duties, has also increased.
Effects at School
Educational settings also provide the possibility for discriminatory situations. Children affected by obesity face numerous obstacles, ranging from harassment, teasing and rejection from peers, to biased attitudes from teachers.
At a young age, children are exposed to obesity’s negative stigma. Children affected by obesity are sometimes characterized as being unhappy, lazy, mean and not having many friends.
In Healthcare Settings
Negative attitudes about patients affected by obesity also exist in the healthcare setting. Patients are often reluctant to seek medical care, may be more likely to delay important preventative healthcare services and more frequently cancel medical appointments. Delaying medical attention can lead to delayed discovery or treatment of co-morbid conditions, such as diabetes and cardiovascular disease, while becoming more physically damaging.
The consequences of this discrimination can seriously impact an individual’s quality of life and only further intensify the negative stigma associated with obesity.

Obesity Action Coalition

Surf & Turf Ginger Kabobs

6 servings

24 medium shrimp, peeled & deveined
1/4 lb beef tenderloin, cut into 12 1-inch cubes
1 tsp garlic powder or minced
1 tsp ginger
1/2 tsp salt
1/2 tsp black pepper
1/2 tsp onion powder
1/2 tsp chili powder
1/2 tsp dried thyme
1 Tbs olive oil
12 wooden skewers

In a large mixing bowl combine all food ingredients; mix well. Let marinade 30 min to overnight. Place 2 shrimp and 2 beef cubes onto each skewer. Place skewers over medium coals on grill, for 7 min or until shrimp is fully cooked. Serve. You can bake at 350 F or sauté over medium heat. Protein 9 gm, Carbohydrates 0 gm, Calories 70 per serving.

Wednesday, June 29, 2011

What Treatments are Available for Obesity?

What treatments are available for obesity?
Obesity treatment strategies vary from person to person. Beginning treatment early is an essential part of success, and it is important to talk with your physician before beginning any weight-loss program. There are several methods for treating obesity, such as behavior modification, physical activity, non clinical weight management programs, medically managed weight-loss and surgical treatment.
Behavior Modification 
Behavior plays a significant role in obesity. Modifying behaviors that have contributed to developing obesity is one way to treat the disease either alone or in conjunction with other treatments. A few suggested behavior modifiers include: changing eating habits, increasing physical activity, becoming educated about the body and how to nourish it appropriately, engaging in a support group or extracurricular activity and setting realistic weight management goals.
Physical Activity 
Increasing or initiating a physical activity program is an important aspect in managing obesity. Today’s society has developed a very sedentary lifestyle and routine physical activity can greatly impact your health. Set realistic goals and make sure to consult with your physician before initiating any exercise program.
Non Clinical Weight Management Programs 
Participating in non clinical programs is another form of treatment for obesity. Some programs may be commercially operated, such as a privately owned weight-loss chain. Counselors, books, Web sites or support groups are all ways you can be involved in a non clinical weight-loss program.
Medically Managed Weight-Loss 
Medically managed weight-loss programs provide treatment in a clinical setting with a licensed healthcare professional, such as a medical doctor, nurse, registered dietitian and/or psychologist. These programs typically offer services such as prescription of weight-loss medications, nutrition education, physical activity instruction and behavioral therapy.
Surgical Treatment
Surgical treatment of obesity is an option for those who are classified as morbidly obese. Morbid obesity is defined as an individual having a BMI of 40 or greater, or weighing more than 100 pounds over their ideal body weight. In addition, an individual with a BMI of 35 or greater with one or more obesity-related diseases is also classified as morbidly obese. After weight-loss surgery, individuals must still modify their lifestyle habits, adjust their diet and increase their physical activity.
There are a few different types of bariatric surgery or weight-loss surgery treatment options, such as Roux-En-Y Gastric Bypass, Laparoscopic Sleeve Gastrectomy, Biliopancreatic Diversion with Duodenal Switch and Laparoscopic Adjustable Gastric Banding.

Obesity Action Coalition

Tuesday, June 28, 2011

What Causes Obesity?

What causes obesity?
Obesity is due to an individual taking in more calories than they burn over an extended period of time. These “extra” calories are stored as fat. Although there are several factors that can lead to this energy imbalance in individuals affected by obesity, the main contributors are behavior, environment and genetics.
Behavior
 in today’s fast-paced environment, it is easy to adopt unhealthy behaviors. Behavior, in the case of obesity, relates to food choices, amount of physical activity you get and the effort to maintain your health. Based on food choices, many people now select diets that are calorie-rich, but nutrient-poor. This behavioral problem also relates to the increase in portion sizes at home and when dining out.
Environment 
Environment plays a key role in shaping an individual’s habits and lifestyle. There are many environmental influences that can impact your health decisions. Today’s society has developed a more sedentary lifestyle. Walking has been replaced by driving cars, basic physical activity has been replaced by technology and nutrition has been overcome by convenience foods.

Genetics 
Science shows that genetics play a role in obesity. Genes can cause certain disorders which result in obesity. However, not all individuals who are predisposed to obesity become will become affected by obesity. Research is currently underway to determine which genes contribute most to obesity.

Monday, June 27, 2011

Negatives & Positives

As children, we have received messages that have had an impact on our emotional well-being. Any of these sound familiar?

Negatives

You are so lazy
You are such a loser
You never get things right
Can't you do anything right
Reading/math has always been your worst subject
Be careful, that's dangerous
Don't do that, you will hurt yourself
Life is hard
You can't be trusted

Positives

You are a winner
You can do anything your heart desires
There is nothing that can get in your way
Your are so great
You have a good heart
Everyone is a child of God
I am proud of you
I wish I could be more like you
You are an amazing person
You have a beautiful smile

Which list makes you feel better about yourself? The positives, of course. However, most of us use negatives more than positives. To change our negativity, we must focus on the positives. Try to give out at least two positives for every negative. Better yet, give 10 positives for every negative and see who notices. Think of the positive qualities you have, write them down individually on pieces of paper. When you are feeling down, pull one out and read it, you will be amazed at how it lifts your spirit.

I have to admit that one of the best gifts I received was from my closest girlfriends. She gave me a pretty gold box filled with papers, some she had written what she loved about me as a person and some were for my husband and myself to write positive qualities about me. I've had that box for 13 years now and it still perks me up when I've had a tough day.

Trisha Turner, BSN, RN, NCSN, ALNC, DIS

Remember, no one can make you feel inferior without your consent......Eleanor Roosevelt

Sunday, June 26, 2011

Friday, June 24, 2011

Homework

If you are just starting your journey, here are some things you can do to prepare for the process.

Time Line - how long have you been heavy? More than 5 years is considered chronic. Some may have acute medical conditions that can be treated without surgery.

Weight-Loss Programs - make a list of programs you have participated in. Think about when you were successful compared to when you weren't.

Weight-Loss Medications - what have you taken in the past? Some of these can have long term harmful effects on your body.

Medical Problems & Issues - make a list of all your past and current medical problems. This is essential to your safety during surgery.

Current Medications - write down all medications you are taking or have recently stopped taking, this includes prescription, over the counter, herbals, vitamin supplements, etc. Medications can have have a harmful effect on you during surgery.

Surgery History - knowing what kind of surgeries and when you had them is beneficial in planning your surgery.

Weight Loss Surgery is major abdominal surgery. You need to be proactive....it's YOUR health!

Thursday, June 23, 2011

Is the Lap-Band Right for Me?

Do you have to have chocolate or ice cream all the time? If so, it may not be right for you. These foods can go right through the stomach constriction and do not stretch the pouch. As a result, even though you have consumed a great deal of a sugar and fat, you may not feel at all full. A malabsorptive operation, such as a gastric bypass, may be better suited for you.

The Lap-Bands most effective function is to lessen hunger. If you eat just to eat, then this may not be for you. The only way the Lap-Band can cause weight loss is by making you comfortable eating less. If you choose not to eat less, you will not lose weight. Many people achieve success. However, it is up to you. The most important factor is your commitment to making this change yourself!

Lap-Band Companion Book
Mark J. Watson, MD
Daniel B. jones, MD

Wednesday, June 22, 2011

Recipe

1 pound boneless, skinless chicken breast, cut into 8 strips
2 cloves fresh garlic, minced
2 tbs olive oil
2 tbs hot sauce
1/4 C fresh lemon juice
1/4 C fresh orange juice
1/4 C green onions, chopped fine
Salt & pepper to taste
8 skewers

1. Divide chicken evenly and place one piece of chicken on each skewer.
2. Place skewered chicken into airtight container; add remaining ingredients.
3. Marinade for at least 2 hours.
4. Place chicken on grill over medium coals and cook 4 minutes each side or until internal temperature reaches 165 degrees F.

Nutrition facts:
Serving size-1 skewer
Calories 140
Total Carbohydrate 1g
Protein 26 g

Tuesday, June 21, 2011

Success

Is weight loss surgery a quick fix? Absolutely not! If you are trying to look good for a wedding, graduation, family reunion, etc., you are looking the wrong direction. This is a lifestyle change. I had the honor and pleasure of attending a conference in Orlando this past week which addressed many issues relating to weight loss surgery. Many of the attendees were post weight loss surgery themselves. I am looking forward to sharing the different ideas and issues that were presented. I hope you will find it informative. Nutrition, nutrition, nutrition, that's what was presented over and over again. Take those multi-vitamins with iron, calcium with vitamin D and B vitamins as indicated. More to follow.....

Monday, June 20, 2011

What.....no more pizza?

Pizza and beer....a thing of the past?  Believe it or not the oil and the cheese aren't the worst things on a pizza.  Especially if it's good olive oil and part-skim mozzarella.  The crust is white flour, which is the problem.  And the beer, is no one's diet drink.  Maltose, the sugar in beer, has a higher glycemic index than white bread.  The insulin response to it leads to the fat storage in the abdomen that we call, the beer belly.  Red wine is a better option.  The tomatoes (in the sauce) are a great source of lycopene, a cancer fighter.  Switch from a deep dish/thick crust to a thin whole wheat crust, you have made a difference.  Add some fresh veggies and canadian bacon and you have made a difference.  Is this an every day meal, no, but when you really want a small slice of pizza, this is a healthier choice.

The South Beach Diet
Arthur Agatston, MD

Sunday, June 19, 2011

Father's Day

FATHER’S DAY TRIVIA
The idea of Father's Day was conceived in Spokane, Washington by Sonora Dodd while she listened to a Mother's Day sermon in 1909.
Dodd (now known as "the mother of Father's Day") wanted a special day to honor her father, William Smart, a widowed Civil War veteran who was left to raise his six chil­dren on a farm.
The following year, June 19, 1910 was chosen for the first Father's Day celebration, proclaimed by Spokane's mayor because it was the month of William Smart's birth.
Decades later, the first presidential proclamation honoring fathers was issued in 1966 when President Lyndon Johnson designated the third Sunday in June as Father's Day. Father's Day has been celebrated annually since 1972 when President Richard Nixon signed the public law that made it permanent.


Happy Father's Day!

Saturday, June 18, 2011

Quote for the day

There is no better exercise for the heart than reaching down and lifting someone else up.

Friday, June 17, 2011

How to enjoy a cruise - without going overboard!


By Michelle May M.D.
Original content http://amihungry.com/Am-I-Hungry-E-news-1003.shtml

Overcoming the Cruise-Mindset

So how do you enjoy a cruise (or any vacation) without going overboard? You don't need to deprive yourself but you do need to change your thinking from the cruise-mindset (CM) to an Eat What You Love mindset (EWYL). To show you the difference, I'll use examples from each of the decision points in the Am I Hungry? Eating Cycle. (To review the Eating Cycle, see Chapter 1 of Eat What You Love, Love What You Eat or download it here.)
Of course, even if you aren't going on a cruise, the Eat What You Love mindset applies to any situation where there's an abundance of food - in other words, every day of your life!
Why? (Why do I eat?)
CM: I'm on vacation so I'm going to eat as much as I want.EWYL: I'm on vacation so I'm going to eat as much as I want, but not more than I need.
CM: I dieted before I came and I'll go back on my diet when I get home to lose what I gain. I better enjoy it while I can.
EWYL: I eat what I love and love what I eat every day.

When? (When do I eat?)
CM: Food is everywhere all the time so I can eat constantly. EWYL: Food is everywhere all the time so I can wait to eat until I'm actually hungry.
What? (What do I eat?)
CM: The buffets are amazing! I'm going to try everything. EWYL: The buffets are amazing! I can choose what I love and skip the rest.
CM: The food is so good! EWYL: Some of the food is so good. When it isn't, I don't bother with more than a bite.
CM: I don't want to miss out on anything. EWYL: The food just keeps showing up so there's no need to worry about missing a thing.
CM: I'm not going to worry about what I eat this week.
EWYL: I eat to meet my needs for nourishment and enjoyment no matter where I am.

How Much? (How much do I eat?)
CM: I have to get my money's worth. EWYL: I get my money's worth when I eat exactly what I need. More than that is a waste of food and makes me feel uncomfortable.
CM: I'm on vacation so I'm going to splurge.
EWYL: I'm on vacation so I going to enjoy some new foods and activities.

CM: I'm going to eat until I'm unconscious.EWYL: I'm going to eat until I feel content then I'm going to relax with a good book.
Where? (Where do I use my fuel do?)
CM: I'll eat until I'm stuffed tonight but I'll hit the gym to make up for it tomorrow.EWYL: I'll eat until I'm comfortable tonight. Maybe I'll check out the gym tomorrow.
CM: Why exercise? I'm on vacation!EWYL: Why exercise? I'm on vacation! I can swim, walk on the beach, dance, kayak, and rock climb.
CM: I know I'll gain ten pounds.EWYL: I know I'll enjoy an abundance of wonderful food and come home feeling great!
By changing your cruise-mindset to an eat what you love, love what you eat mindset, you'll enjoy your cruise or vacation without taking it home with you.
Eat Mindfully, Live Vibrantly!
Michelle May, M.D.
http://amihungry.com/quiz.shtml
www.AmIHungry.com 
www.MichelleMayMD.com

P.S. Have you taken our Eating Cycle Assessment to find out whether you typically follow an instinctive eating cycle, overeating cycle, or restrictive eating cycle?

Thursday, June 16, 2011

What....no pizza?

Is pizza a health food?  No.  Can you make it a healthier choice?  Absolutely!  If it has part-skim mozzarella and good olive oil, you are part of the way there.  The crust is white flour, which is a problem.  Need a beer to go with the pizza?  Think again.  Maltose, the sugar in beer, has a higher glycemic index than white bread.  The insulin response to it leads to the fat storage in the abdomen that we call, the beer belly.  Red wine is a better choice in place of the beer.  Benefits of pizza are in the tomatoes (in the sauce).  They are a great source of lycopene, a cancer fighter.  How can you have pizza?  Choose a whole wheat thin crust, not pan or deep dish.  In addition to the part-skim mozzaarella, add some fresh veggies, like peppers, onions, mushrooms and canadian bacon.  Now it's a whole new meal, a much healthier meal. 

Wednesday, June 15, 2011

Obesity and Cancer

The American Institute for Cancer Research (ACIR) and the National Cancer Institute identify link between obesity and specific cancers.  The ACIR projects that approximately 100,500 cases of cancer are caused by obesity every year.  The estimated numbers of specific cancers that are linked to excess body fat include:
49% of endometrial cancers = 20,700 cases / year
35% of esophageal cancers = 5,800 cases / year
28% of pancreatic cancers = 11,900 cases/ year
24% of kidney cancers = 13,900 cases / year
21% of gallbladder cancers = 2,000 cases / year
17 % of breast cancers = 33,000 cases / year
9 % of colorectal cancers = 13,200 cases / year

Bariatric Nursing and Surgical Patient Care
Volume 5, Number 1; 2010
Lisa Rowen, DNSc, RN, FAAN

Tuesday, June 14, 2011

Fluid Guidelines

Patients are encouraged to drink up to 96 ounces of fluid a day.  This is very challenging because of the small size of the stomach pouch or sleeve after surgery.  Some general guidelines to obtain fluid are as follows:
  • All fluids are not equal.  Choose liquid beverages that are sugar free, 10 calories or less per serving, noncarbonated, and high in protein.  Gas bubbles from carbonated beverages may cause pouch to stretch.
  • Drink slowly.  Sip on beverages throughout the day.  Avoid using straws, as it may cause you to swallow more air.
  • Do not eat and drink at the same time.  Wait at least 30 minutes after a meal before sipping on fluids.  Eating and drinking at the same time can cause overfilling and possible stretching of the stomach pouch.
  • Caffeine should be avoided until you can drink 64 ounces of uncarbonated fluid a day.  For every caffeinated beverage, you should have a decaffeinated beverage in it's place.  No more than 16 ounces of caffeine a day.  Vitamins should never be taken with caffeine beverages.
American Dietetic Association Nutrition care Manuel.  http://nutritioncaremanula.org 

Monday, June 13, 2011

Sleep Disorders Part 3

Not only does obesity contribute to sleep problems, but sleep problems can also contribute to obesity.  Building up a sleep debt over a matter of days can impair metabolism and disrupt hormone levels.  Other studies have also demonstrated that sleep-disordered breathing is associated with glucose intolerance and insulin resistance.

Sleep deprivation activates a small part of the hypothalamus, the region of the brain that is also involved in regulating food intake are ghrelin and leptin.  These hormones influence eating in different ways.  Ghrelin is an appetite-stimulating hormone release mostly by the stomach.  When ghrelin levels are up, people feel hungry. On the other hand, leptin, considered a satiety or fullness hormone, is released by the fat cells and informs the brain about the current energy balance of the body.  When leptin levels are high, that sends a message to the brain that the body has enough food and hence the person feels full.  Low levels indicate starvation and increase one's appetite.  Both hormones are markedly dependent on sleep duration.  Poor sleep results in a lower leptin level and higher ghrelin levels.  This in turn causes an increase in appetite.

Failure to treat OSA could lead to increased cardiovascular risk and ensuing weight gain in the long run.  The first line of therapy is to use nasal CPAP.  CPAP will be used pre-operatively and continued post-operatively.

Obesity and Sleep Disorders:  Implications for Bariatric Patients
Mahmood I. Siddique, DO, FACP, FCCP, FAASM, Iftekhar Mahmud, MD and Reshmi M. Siddique, PhD

Sunday, June 12, 2011

Quote of the day

The only people you should try to get even with are those who have helped you. 

Saturday, June 11, 2011

Quote for the day

Do all the good you can,
In all the wayss you can,
In all the places you can,
At all times you can,
To all people you can,
As long as you ever can.
-John Wesley

Friday, June 10, 2011

Sleep Disorder Part 2

Apnea, which means "without breath," includes three types:  obstructive, central and mixed.  Obstructive is the most common.  In all three, people with untreated sleep apnea stop breathing repeatedly during their sleep.  These repeated pauses in breathing last at least 10 seconds.  In more severe cases, hundreds of episodes of apnea may occur every night.  A bed partner familiar witht he person experiencing the apnea may report cessation of breathing, choking, gasping, and frequent awakenings.  This causes excessive daytime sleepiness and decreased concentration.

Obstructive sleep apnea is caused by a blockage of the airway, usually when the soft tissue in the rear of the throat collapses and closes during sleep.  Blockage of the airway can be partial or complete and results in ventilation that is decreased (hypopnea) or absent (apnea).  These episodes cause a drop in the saturation of oxygen in the blood.

In central sleep apnea (CSA), the airway is not blocked but the brain fails to signal the muscles to breathe.

Obesity and Sleep Disorders:  Implications for Bariatric Patients
Mahmood I. Siddique, DO, FACP, FCCP, FAASM, Iftekhar Mahmud, MD and Reshmi M. Siddique, PhD

Thursday, June 9, 2011

Obesity and Sleep Disorders Part 1

Most experts attrubute the obesity epidemic to a sedentary lifestyle combined with hig caloric intake.  However, in recent years sleep deprivation has been considered as a significant factor promoting this epidemic.  Research has shown that sleep deprivation promotes craving of carbohydrate-rich foods, thus making it difficult for obese individuals to curb their appetites.  Currently 66% of Americans are overweight or obese, which increases their risk of heart disease, type 2 diabetes, cancer and other diseases according to the Centers for Disease Control and Prevention.

Sleep Apnea
Sleep deprivation can be due to a number of common sleep disorders, including obstructive sleep apnea (OSA), insufficient sleep syndrome, restless leg syndrome, narcolepsy, and insomnia.  Sleep apnea is as common as adult type 2 diabetes and affects more than 12 million Americans, according to National Institutes of Health.

The vast majority of sleep apnea patients remain undiagnosed and therefore untreated.  The consequences of sleep apnea include heart attacks, heart failure, stroke, hypertension, accelerated development of coronary artery disease, abnormal heart rhythms, convulsions, memory problems, slowed thinking, irritability, mood swings, depression and high-speed highway crashes. 

Obesity and Sleep Disorders:  Implications for Bariatric Patients
Mahmood I. Siddique, DO, FACP, FCCP, FAASM, Iftekhar Mahmud, MD and Reshmi M. Siddique, PhD

Wednesday, June 8, 2011

A Mental Makeover

The third most common psychological issue interfering with weight loss and maintenance is Perfectionism.  A perfectionist brings an unrealistic attitude towards weight management.  They have an "all or nothing"  mentality when it comes to creating a healthier lifestyle and managing their eating.  The typical weight loss pattern for a perfectionist is that once they vary from their program, even slightly, they abandon the entire effort.  This leads to frustration and can make weight management seel like an insurmountable mountain.

Since no one is perfect, this "all or nothing' mentality dooms the patient to failure before they even begin.  This thinking is typically traced back to childhood.  The negative effects of this kind of thinking can be devastating.  These include poor self-esteem, guilty feelings, pessimism about the future, depression, obsessive-compulsive behavior, low motivation, and lack of sel-belief.  Perfectionism creates an enormous mental roadblock to successful weight loss.

How to overcome perfectionism:
1.  Set realistic goals.
2.  Change your way of thinking.  No more, "I must be perfect or I am a failure."
3.  Be prepared.  Have a retracking plan in place for when you "fall off the wagon."  This is a diet emergency kit - a day's worth of healthy meals and snacks that are always available in your house.

By John H. Sklare, EdD

Tuesday, June 7, 2011

Walking

Just as you should be keeping a food journal, maintain a physical activity log.  You can use an online tracking website (examples include:  http://www.walkertracker.com/; http://www.crossfit.com/), a simple journal form, an app for your phone,etc.  Consider buying quality tennis shoes for walking and a pedometer to track your daily steps. 

How many steps should you be taking?
Recent guidelines suggest 10,000 steps a day which is close to 5 miles.  You may need to work up to that.  A reasonable goal is to increase by 500 steps a day.  Check out The Walking Site at www.thewalkingsite.com/10000steps

Monday, June 6, 2011

What Happy People Know


By Kaye Bailey
Original content http://www.livingafterwls.com/Library/category11.html
According to Dr. Dan Baker, author of What Happy People Know, in life there will always be monsters. For WLS patients the monster may well be the very foods that made us fat. Dr. Baker said, "There are always going to be monsters for me, and for you, too. They are the monsters of loss, death, loneliness, and pain. Monsters are part of life. And it's acceptable to have them in your life – as long as you know how to blow them away."
Dr. Baker says the way in which we talk to ourselves is key in blowing away the monsters. He writes, "Since self-talk is so powerful, however, it's important to choose your words carefully. If you use destructive language, you'll muddy your wisdom and create perceptions that can ruin your life."

Sunday, June 5, 2011

Saturday, June 4, 2011

Quote for the day

A bad habit never goes away by itself.  It's always an undo-it-yourself project.
--Abigail Van Buren

Friday, June 3, 2011

REPLACE NEGATIVE EXERCISE SELF-TALK WITH POWERFUL THOUGHTS


By Michelle May, M.D.
www.AmIHungry.com A voice of reason for a society consumed by dieting, weight, food and eating. Vol. II Issue 6
Most people know that physical activity is important yet many choose to lead sedentary lives—and even more find it difficult to start or stick with an exercise program. Others use exercise merely for weight control and quit when they aren't on a diet even though exercise has been proven to help people feel better and live a longer, healthier life even if they don't lose a pound.
Although exercise is one of the most effective tools available for improving health and managing weight, even the "E-word" can conjure up negative thoughts and feelings. If you aren't very active, perhaps your self-talk is getting in your way. Isn't it time to start thinking in more powerful terms?
"I know I should exercise but I hate it so I just can't seem to make myself do it." Notice all the negative words like "should," "hate" and "make myself." These thoughts and feelings may stem from past experiences like being chosen last for teams, boring exercise routines, and discomfort or pain from doing too much too fast. Some people think of exercise as punishment for overeating. However, this time you can find enjoyable physical activities that suit your personality and lifestyle. You can start slowly and allow your body to adjust gradually so it's not uncomfortable. You can choose to focus on all the great things exercise does for you and how wonderful you feel instead of how much weight you should lose.
Powerful Thought: I enjoy becoming more physically active each day.
"I don't have time." It only takes 1/48th of your whole day to exercise for 30 minutes—and most people waste a lot more than that on less productive activities like watching TV. Being physically active is more important for your health and well-being than most other things you think must get done each day. The key is giving it the priority it deserves.
Powerful Thought: I make time for my health and well-being.
"I don't have the energy." No matter how you feel initially, you're likely to feel better within just a few minutes of starting to move. These good feelings usually last long after the exercise is finished too. It also increases your strength and stamina, and helps you sleep better so you'll be more productive and feel great. Even when you feel tired, commit to exercising for at least ten minutes. Promise yourself you can stop and try again another day if you still aren't feeling any better. Most of the time, you'll feel so good that you'll want to continue.
Powerful Thought: I
feel myself becoming healthier and more energetic.
"I'll start exercising when I've lost some of this weight." Doing any extra physical activity burns calories and builds your metabolism. In addition, it reduces cravings and curbs your appetite by raising your endorphins ("feel good chemicals") and serotonin levels ("calm chemicals"). Besides, if you don't exercise while you're losing weight, you may lose fat and muscle. It'll become gradually harder to lose weight—and even harder to keep it off.
Powerful Thought: I support my metabolism with regular exercise.
"I'm embarrassed to be seen exercising." Ironically most other people are so focused on themselves, they don't notice you anyway. Those that do will likely admire you. Eventually you'll feel less self-conscious but in the meantime, find activities and places that feel comfortable so you can focus on all the benefits.
Powerful Thought: I exercise for me.
"Exercise is really hard for me." Physical activity doesn't have to be hard or hurt to be beneficial. In fact, it's more important to find convenient, comfortable, and enjoyable activities that you'll stick with it. Finding a partner, trying new activities and new routes, rewarding yourself with a hot bath or massage, and setting small, achievable goals are great ways to make exercise more fun. Even if you have physical limitations it's possible to find some way to increase your activity level. If you've been very inactive, start by increasing your "lifestyle" activity first then work toward a regular exercise routine. You'll be amazed at how much your body can adapt to whatever challenges you offer.
Powerful Thought: I have more stamina, strength and flexibility each day.
"I'm so out of shape—I don't even know where to begin!" Of course it's important to check with your health care professional before you begin any new exercise program. Once you have been medically cleared, you have to start somewhere. There's no such thing as instant fitness—so start right where you are. If you start this week by increasing your activity level, little by little, three months from now you'll feel stronger, leaner, more energetic, and healthier.
Powerful Thought: I do whatever I can to become more fit and healthy.
Replace your negative self-talk with more effective messages. By repeating then acting on the powerful thought, "I am an active, healthy person," you're
taking an important step closer to becoming one!
Michelle May, M.D. is a recovered yoyo dieter and the award-winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Find additional articles and resources at http://AmIHungry.com/. Copyright 2010, Michelle May, M.D. All rights reserved. For permission to reprint, email enews@AmIHungry.com

 
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Thursday, June 2, 2011

SEVEN THINGS PARENTS SAY THAT CAUSE EATING AND WEIGHT PROBLEMS


By Michelle May, M.D.
www.AmIHungry.com
A voice of reason in a society consumed by dieting, weight, food, and eating. Vol. III Issue 6
As parents, we sometimes forget that we are raising adults, not children. The goal is to provide them with the skills and increasing responsibility for managing their lives without our constant vigilance. One key life skill is the ability to navigate our abundant food environment while maintaining optimal health.
Here are seven things that well-meaning parents commonly say that may have unintended consequences—and what to say instead:
  1. You are such a good eater!
Children want nothing more than to please their parents. While mealtime should be a pleasant time to connect with your children, eating should remain intrinsically driven to meet the child's fuel needs, NOT to earn your praise.
What you could say instead: You must have been really hungry today! Or, I love spending time with you while we have dinner.
  1. You are such a picky eater!
All children (and adults) have some foods they just don't like. Some children are highly taste and/or texture sensitive but most will outgrow it. Picky eating becomes an entrenched behavior when we berate, beg, bribe—or worse, feed kids only what they say they'll eat.
What you could say instead: I know you didn't like it last time; tell me what you think about it today after you have one polite bite. Or, Did you know your taste buds grow up just like you do? I wonder if you like this big kid food yet?   
  1. Clean your plate; there are starving children in ___________ (third world country).
    Avoid teaching children scarcity eating behaviors in our abundant food environment.
    What you could say instead: It is important not to be wasteful so please only take as much as you think you need. Or, If you're full, we can save the rest for later.
  2. You have to eat all your vegetables or there will be no dessert.
    Kids are smart. When you bribe them for eating certain foods, they quickly realize those foods must be yucky and that dessert is the reward. They also learn to hold out until a reward is offered.
    What you could say instead: I love all kinds of different foods—some that make me healthy and strong and some that are just for fun. What kinds of foods do you like? Or, Enjoy your dinner. We'll be having dessert in a couple of hours.
  3. Eat all your dinner or you don't get dessert.
    This variation on the threat above translates to "you must overeat so I will reward you by giving you more to eat!" Children naturally love sweet foods so they can learn to override their fullness signals. As an adult they'll order a 1200 calorie salad to earn a 1200 calorie piece of cheesecake.
    What you could say instead: Save room for dessert tonight!
  4. I was so bad at lunch today! Now I have to spend an extra hour on the treadmill.
    Children are born to move. They naturally love exploring their environment, challenging themselves, and playing actively. Unfortunately, the messages they get from adults teaches them that exercise is punishment for eating.
    What you could say instead: I ate more than I needed and now I feel too full and uncomfortable. I think a walk would help me feel better. Want to join me? Or, Anybody for a bike ride?!
  5. I am so gross and fat! (Or, I can't believe ________ has let herself go!)
    Kids learn from us even when we think they aren't listening. Statements like this teach kids that it's OK to put yourself and others down and judge people for their weight or other physical attributes. Perhaps they also secretly wonder what you really think about them.
    What you could say instead: I'm not perfect but I do my best to make healthy choices.
    And whatever else you say, remember to say often…I love you just the way you are!

     
    Michelle May, M.D. is a recovered yoyo dieter and the award-winning author of Eat What You Love, Love What You Eat. Download a copy of 101 Things to Do Besides Eat at www.AmIHungry.com
    Copyright 2010, Michelle May, M.D. All rights reserved. For permission to reprint, email enews@AmIHungry.com