Personal Training

If you are interested in free personal training check out the contact information below:

1751 1st Street East, Suite 2
(Rambler Fitness Center-South End)
Randolph AFB, TX 78150
210-652-2300  Call to schedule personal training
Randolph.HAWC@randolph.AF.Mil

2513 BIGGS AVE
LACKLAND AFB, TX 78236
210-671-0566 Call to schedule personal training
Lackland.HAWC@lackland.AF.MIL
 
 
FORT SAM HOUSTON:
Jimmy Brought Fitness Center
Contact Trisha Turner, BSN, RN, CBN in Bariatric Clinic to set up personal training
Location: Bldg. 320, Wilson Rd
Hours: Monday - Friday: 5 am - 9 pm
Saturday, Sunday & Holidays: 5 am - 5 pm
www.FortSamHoustonMWR.com
 
METC Fitness Center
Contact Trisha Turner, BSN, RN, CBN in Bariatric Clinic to set up personal training
3569 Willams Way, Bldg 1369
www.FortSamHoustMWR.com

Support Group

Today at 1030
BAMC 2nd FL General Surgery Conference Room

NO SUPPORT GROUPS IN NOVEMBER

Relationship Challenges

Self

Why save the most important for last? If your self-care is lacking, nothing can replace it. So many still follow a self-neglectful or self-berating pattern. Take the time to practice internal messages that console, talking back and taking a stand against your internal critic. Life is tough enough; shame, blame and harshness do not add anything to just taking responsibility, which can be empowering if done in a caring, loving way. Just because we talk about "self" doesn't mean we have to do it alone. Support groups, therapy or a good program team can help.

What Residential Weight-Loss Programs Entail

The key motivation for most individuals is to go to a place that is equipped to handle their specific need, as food addiction and the recovery process is different than for someone dealing with another type of addictive behavior. Once committed to the program, individuals will have jam-packed days that are filled with therapy sessions, dietary and cooking lessons, exercise training programs, xeroxing, meetings with medical staff and various activities, all of which are intended to launch the person into full recovery.

Your Weight Matters Magazine

Lundbergism #6

It's "progress...not perfection" -
Celebrate the smaller wins on the way to the larger end-result...and keep the focus on what really matters. ~ Debbie Lundberg

Lunderbergism #3

The opposite of being bold is not being drab, it is the indifference.

Be bold, be different, and take a stand for what you believe!

~Debbie Lundberg

Meal Plans-Snacks

Protein Calories
Lowest cheese stick 9 60
Cheese Whiz 2 T 5 90
5 Ritz crackers 1 80
1/2 cup cottage cheese 13 70
1/4 cup pears 0 50
12 Tostito chips 2 140
Salsa 2 Tbs 2 30
Beef jerky 12 70

Poblano Scallops

1 Tbsp olive oil
1 lb scallops
1/2 tsp chili powder
1/2 tsp cumin
1 small poblano pepper, diced small
1 Cup tomatoes, diced
1 tsp garlic, chopped
1/4 cup white wine
2 Tbsp lime juice
1 Tbsp fresh cilantro, chopped
Salt & pepper to taste

1. In a large sauté pan over medium-high heat, add olive oil.
2. Season scallops with chili powder and cumin.
3. When olive oil is hot, place scallops into sauté pan and sauté for 2 minutes on each side.
4. Add chopped poblano pepper, tomatoes, garlic and sauté for two minutes; add white wine to deglaze the pan.
5. Add lime juice and cilantro.
6. Serve & Enjoy!

170 calories
5 gm fat
20 gm protein
8th carbohydrate

Meal Plans- Breakfast

Protein Calories
Egg-over easy 6 70
Turkey bacon 2 4 60

2 egg whites 4 70
1/2 sm peeled apple 0 37

Boiled egg 6 70
Sausage round 11 160

Cream of wheat dry 3 T. 5 80

Special K 10 100
1/2 cup skim milk 4 55

Post-op Blood Clots

The risk of blood clots can last for up to three weeks, so remember to continue walking several times a day. Also, laying down for extended periods of time can lead to fever or pneumonia, so try to spend most of the day sitting up in a chair rather than lying down. If you have a long drive home, stop every hour and walk for five minutes.

Protein Shake Information

Protein Supplements

Isopure (2 scoops)

Flavors: Chocolate, Vanilla, & Strawberry
200 Calories 0 gm Fat
0 gm Sugar 50 gm Protein
0 gm Fiber Vitamins & Minerals

Muscle Milk (1 shake)

Flavors: Banana Creme, Vanilla Creme & Chocolate Milk
350 Calories 2 gm Fiber
7 gm Sugar 34 mg Protein
17 gm Fat Vitamins & Minerals

EAS Myoplex Carb Control Ready to Drink (11 oz)

Flavors: Chocolate & Strawberry
150 Calories 3.5 gm Fat
0.5 gm Fiber < 1gm Sugar
25 gm Protein. Vitamins & Minerals

Lunderbergism #2

Only boring people get bored...
~Debbie Lundberg

Lunderbergism #1

There are just 3 reasons people don't get things done in life:
1) They don't know.
2) They don't know how.
3) They don't want to.

The "fixes" for these issues are:
1) Information
2) Training or coaching
3) An attitude check
(Sometimes for you....not just them)

~Debbie Lundberg

National Walk from Obesity

eptember 24 is National Walk from Obesity Day

It is that time of the year again! Fall Walk from Obesity events are about to kick-off and the National Walk from Obesity day is September 24!

Although September 24 is the National Walk day, the Walk from Obesity will be taking place in cities across the United States throughout the next several months. Below, you'll find the list of Walk from Obesity events taking place in September. To access the individual event pages, simply click on the city of your choice!

Saturday, September 10                          Saturday, September 17
Coos Bay, OR                                               Chicago, IL 
Chattanooga, TN                                           Everett, WA
Pawtucket, RI                                              Hollsople, PA
Rockville, MD                                               Little Rock, AR
Trenton, NJ                                                 Syracuse, NY

Sunday, September 18                             Friday, September 23
Grand Rapids, MI                                           Hickory, NC

Saturday, September 24 (National Walk from Obesity Day)
Abington, PA                                                  Hazleton, PA
Bowling Green, OH                                         Knoxville, TN
Cleveland, OH                                                Lowell, MA
Concord, NC                                                   Marina del Rey, CA
Dallas, TX                                                      McAllen, TX
Egg Harbor Township, NJ                                 Spartanburg, PA
Greater Connecticut

Sunday, September 25
East Lansing, MI
Manchester, NH
Scottsdale, AZ

National Childhood Obesity Month

The White House

Office of the Press Secretary

For Immediate Release August 31, 2011
Presidential Proclamation -- National Childhood Obesity Awareness Month

     Since the 1970s, the rate of childhood obesity in our country has tripled, and today a third of American children are overweight or obese.  This dramatic rise threatens to have far‑reaching, long-term effects on our children's health, livelihoods, and futures.  Without major changes, a third of children born in the year 2000 will develop Type 2 diabetes during their lifetimes, and many others will face obesity‑related problems like heart disease, high blood pressure, cancer, and asthma.  As a Nation, our greatest responsibility is to ensure the well-being of our children.  By taking action to address the issue of childhood obesity, we can help America's next generation reach their full potential.

     Together, we can stop this epidemic in its tracks.  Over the last year and a half, the First Lady's Let's Move! initiative has brought together Federal agencies and some of the biggest corporations and nonprofits from across our country, working to meet our national goal of solving the problem of childhood obesity within a generation.  Let's Move! aims to help ensure we can make healthy choices about the foods we eat and how much exercise we get, while building the habits necessary to tackle one of the most urgent health issues we face in this country.  I invite all Americans to visit LetsMove.gov to learn more about this initiative and how to help children eat healthy and stay active.

     Everyone has a role to play in preventing and reversing the tide of childhood obesity.  This year, we announced groundbreaking partnerships with grocery stores and other retailers to increase access to healthy food in underserved areas.  These stores have pledged to increase their fruit and vegetable offerings and to open new locations in communities where nutritious food is limited or unavailable.  Childhood obesity cuts across all cultural and demographic lines, so Let's Move! has started initiatives to reach every cross‑section of America, from urban and rural areas to schools, health clinics, and child care homes and centers.  These programs touch everyone, from faith‑based communities to Indian Country, empowering kids and their families to discover the fun in healthy eating and exercise.

     Schools also have an important role in ensuring our children live full and active lives.  Last December, I signed the Healthy, Hunger-Free Kids Act into law, enacting comprehensive change that will allow more children to eat healthier school lunches.  One of the cornerstones of Let's Move! is the HealthierUS School Challenge.  This year, America met the goal of doubling the number of schools meeting the Challenge's requirements for expanding nutrition and physical activity opportunities.  These 1,250 schools have shown that together, we can go above and beyond to give our kids the healthy future they deserve.

     We are coordinating across the Federal Government to make our goal a reality.  This year, the Federal Government released updated Dietary Guidelines for Americans, providing a science‑based roadmap for individuals to make healthy choices, and emphasizing the importance of good nutrition and an active lifestyle.  We adapted the food pyramid to a new design ‑‑ MyPlate ‑‑ to encourage balanced meals.  And our Healthy People 2020 initiative incorporates childhood obesity prevention in its goals for increasing the health of all Americans.

     Across our country, parents are working hard every day to make sure their kids are healthy, and my Administration is committed to supporting families in their efforts.  During National Childhood Obesity Awareness Month, we recognize the outstanding work our businesses, communities, and families are doing to help us meet our responsibilities to our children.  I urge all Americans to help us meet our goal of solving the problem of childhood obesity within a generation.

     NOW, THEREFORE, I, BARACK OBAMA, President of the United States of America, by virtue of the authority vested in me by the Constitution and the laws of the United States, do hereby proclaim September 2011 as National Childhood Obesity Awareness Month.  I encourage all Americans to take action by learning about and engaging in activities that promote healthy eating and greater physical activity by all our Nation's children.

     IN WITNESS WHEREOF, I have hereunto set my hand this thirty-first day of August, in the year of our Lord two thousand eleven, and of the Independence of the United States of America the two hundred and thirty-sixth.

BARACK OBAMA

Obesity a Disease State

American Association of Clinical Endocrinologists (AACE) Declares Obesity a Disease State
JACKSONVILLE, Fla. – July 28, 2011- The American Association of Clinical Endocrinologists (AACE) has declared that there is significant clinical evidence to declare obesity as a disease state. The decision was made in a unanimous vote of the AACE Board of Directors at their quarterly meeting, July 23, in Dallas, TX. The Association believes that the declaration will help lead the way for more effective therapies and treatments to help the 34 percent of Americans currently suffering with obesity.

The vote was the result of a report from an AACE Task Force on Obesity, chaired by AACE Vice-President, Alan Garber, MD, PhD, FACE and W. Timothy Garvey, MD, Professor and Chair, Department of Nutrition Sciences at the University of Alabama-Birmingham. The Task Force reviewed available clinical data and determined that there is sufficient data to suggest that obesity is not just a condition, but is actually a disease state.

"Whereas obesity was formerly viewed largely as the consequence of consistently poor lifestyle choices, sufficient evidence has accumulated to implicate a number of heterogeneous hormonal and regulatory disorders in the pathogenesis and progression of the obese state,” said Dr. Garber. “Thus, multiple therapeutic interventions may be necessary lifelong to delay or reverse obesity in patients. Certainly, current efforts have not prevented the proliferation of obesity in the US population as well as elsewhere. Additional interventions and alternative approaches are clearly necessary."

This is not the first time AACE has taken the lead in calling for recognition of the metabolic consequences medical conditions. In 2003, the Association published a position statement defining Insulin Resistance metabolic syndrome as risk for Diabetes and cardiovascular disease . Current AACE President Yehuda Handelsman, MD, FACP, FACE, FNLA participated in that Task Force, as well as the current Task Force on Obesity.

“We are witnessing the global epidemic of obesity accelerating progression to diabetes and CVD and reversing the reduction in heart disease which we witnessed in the late 20th Century,” said Dr. Handelsman. “AACE has already included obesity in its strategic plan to combat diabetes. Recognizing the endocrine hormonal roots of Obesity, AACE has vowed to be in the forefront of the clinical management of obesity and its dire consequences.”

As a result of the declaration of obesity as a disease state, AACE plans to develop resources for the various modalities of obesity management, including behavioral, nutritional, pharmacological and surgical. These efforts will be part of a comprehensive campaign which will include sociopolitical, public, and educational outreach. Additionally, AACE will interact with other professional medical societies and the FDA regarding obesity research and the consideration of anti-obesity drugs and their approval pathways.

According to the Centers for Disease Control (CDC), more than one-third of all Americans are obese. The condition, as it is currently defined, is indicated by a Body Mass index greater than 30. CDC data shows that more than 12.5 million children and adolescents, ages 2-19, are also obese. Obesity is the second leading cause of preventable death in the United States, with an estimated $147 billion dollars in associated medical costs per year.
Contact(s):

Bryan Campbell
904-353-7878 x122
About the American Association of Clinical Endocrinologists (AACE)
The American Association of Clinical Endocrinologists (AACE) represents more than 6,500 endocrinologists in the United States and abroad. AACE is the largest association of clinical endocrinologists in the world. The majority of AACE members are certified in Endocrinology and Metabolism and concentrate on the treatment of patients with endocrine and metabolic disorders including diabetes, thyroid disorders, osteoporosis, growth hormone deficiency, cholesterol disorders, hypertension and obesity. Visit our site at www.aace.com.

DON’T EAT AFTER 7 AND SIX OTHER WEIGHT MANAGEMENT MYTHS

By Michelle May, M.D.

www.AmIHungry.com A voice of reason in a society consumed by dieting, weight, food and eating. Vol. I Issue 4

Diets are filled with dogma about when, what and how much to eat. Certainly "the rules" are usually based on observations that make sense, but unless you understand why you do certain things, you'll break the rules as soon as the temptation is greater than your motivation. Let's examine some of these myths, where they come from and how to make long term changes that will work for you.

Myth: Don't Eat After 7pm

Your metabolism doesn't shut off at 7:01 pm so why is this rule so common? It's based on the observation that many people who struggle with their weight overeat in the evening. Most have already eaten dinner so they aren't snacking because they're hungry. They snack because of boredom, television, loneliness and other triggers.

Rather than creating a rule to address those habits, ask yourself "Am I hungry?" whenever you feel like eating in the evenings. If you truly are, eat, keeping in mind that your day is winding down so you won't need a huge meal. If you aren't, consider why you feel like eating and come up with a better way to address that need. Ken, a man in one of my workshops, realized he was just bored so he started doing stained glass in the evenings to entertain himself. Whatever works!

Myth: Eat Small Meals Every 3 Hours

This rule is based on the fact that many thin people tend to eat frequent small meals. However, most of the thin people I know don't check their watch to tell them it's time to eat – they eat when their body tells them to. They eat when they're hungry and stop when they're satisfied. Since that tends to be a small meal, they get hungry again in a few hours.

Instead of watching the clock, begin to tune in to the physical symptoms of hunger to tell you when to eat. And remember, your stomach is only about the size of your fist so it only holds a handful of food comfortably. By learning to listen to your body's signals, you are likely to follow a frequent small meal pattern naturally.

Myth: Don't Let Yourself Get Hungry

This one is based on the belief that overweight people are incapable of controlling themselves when they're hungry. In my experience with hundreds of workshop participants, once they learn to tell the difference between physical hunger and head hunger, the opposite is true.

Think about it. When you're hungry, food tastes better and is more satisfying. My grandmother used to say, "Hunger is the best seasoning." Besides, if you aren't hungry when you start eating, what's going to tell you to stop? Of course, you also need to learn to recognize hunger and make time to eat before you're too hungry since it's harder to make great choices when you're starving!

Myth: Exercise More When You Cheat

I hate this one because it has caused millions of people to equate physical activity with punishment for eating. As a result, many people either hate to exercise or use exercise to earn the right to eat.

While it's true that your weight is determined by your overall calories in versus your calories out, exercise is only part of the equation and has so many other important benefits. Instead of using exercise to pay penance, focus on how great you feel, how much more energy you have, how much better you sleep and how much healthier you're becoming. In the long run, you are more likely to exercise because it feels good than because you're forced to.

Myth: Follow Your Diet Six Days a Week Then You Can Have a Cheat Day

This is absurd! What if you were a harsh, overly strict parent six days a week then completely ignored your kids every Saturday? How would this approach work for your marriage or managing your employees?

It just doesn't make sense to try to be perfect (whatever that is) Sunday through Friday while obsessing about everything you're going to eat on your day off. Then on Saturday you overeat just because you're allowed to so you end up feeling miserable all day. Huh? Personally, I'd rather enjoy eating the foods I love every day, mindfully and in moderation. I call this being "in charge" instead of going back and forth between being in control and out of control.

Myth: Eat X Number of Calories a Day

Does it make sense that you would need exactly the same amount of fuel every day? Aren't there just days when you're hungrier than others, maybe because of your activity levels or hormonal cycles?

Rather than setting yourself up to "cheat" on those hungry days and forcing yourself to eat more food than you want on your less hungry days, allow yourself the flexibility to adjust your intake based on your actual needs rather than an arbitrary number. Important: for this to work long term, you also need to learn to tell the difference between physical hunger and head hunger.

Myth: Carbs are Bad (or Fat is Bad)

This "good food-bad food" thinking makes certain foods special. As a result, you may feel deprived and think about them even more than you did before. Worse yet, healthy foods become a four-letter word.

The truth is all foods fit into a healthy diet. Since different foods have various nutritional qualities and calorie content, you can use the principles of balance, variety and moderation to guide you without trying to restrict an entire food group.

Truth: You Are In Charge

I assume the rule-makers are well-intentioned and don't realize that they've created a tight rope that most people fall off sooner or later. It's time to give yourself the flexibility to make decisions that both nourish and nurture you.

 

 

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 more articles and resources at http://AmIHungry.com/. Copyright 2010, Michelle May, M.D. All rights reserved. For permission to reprint, email enews@AmIHungry.com

 

Technical difficulties

I apologize for the missing posts. Hopefully, I have the glitches worked out. I welcome any and all post suggestions. Please email me your stories, comments, and suggestions at Trisha.b.turner@gmail.com

MOTIVATION TOP 10: INSPIRE YOURSELF TO REACH YOUR GOALS

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 8

Have you ever felt inspired to exercise, eat better, lose weight or make other positive changes, only to feel your enthusiasm slip away as time passes or the going gets tough? When you understand how to tap into your personal motivators, you'll know what to do to maintain and restore your drive and inspiration. This Top 10 list shows you how.

• Why Now? In order to identify your own powerful motivators, take out a piece of paper and answer these two questions:
  
  • Why is it important to me to make a change (for example, stop yoyo dieting)?
    
  • Why do I want to make this change now, at this point in my life?
    

  Now, think about what you've written and challenge yourself to dig deeper to uncover even more meaningful answers. Ask yourself the two questions again: So why is that important to me? And why now? You may need to ask the "why" questions a few times to peel back the layers and get to the personal motivators that feel like powerful fuel for change. You'll know you've hit on something when you experience a strong emotion.
  

• Set Goals. You wouldn't start out on a trip without knowing where you're going, would you? Knowing your endpoint helps you decide on the path for getting there, creating a detailed map for your brain to follow. Write your goals in positive, present, measurable terms, such as "I walk four days a week for 30 minutes." Post your goals where you'll see them often.
  
• Start Small. One of the greatest sources of motivation is seeing progress. If you're having a hard time getting started, ask yourself, "What's the smallest goal I could set that I'd be likely to achieve?" and start there. Keep in mind that your goal isn't perfection, it's direction.
  
• Be Consistent. Consistency is one of the keys to creating a habit. For example, if your goal is to walk five days a week or to start meditating daily, write it down on your calendar or on your "to do" list and treat it like any other important commitment. Of course it's a lot easier to be consistent when your goals are exciting, interesting, challenging and/or rewarding.
  
• Be Flexible. Too often, people wait for the perfect time to make a change. For example if you've postponed getting more exercise, know that the it's unlikely the perfect time will ever come—and it won't last anyway—so make fitness fit into your life just the way it is today. When life gets in the way (and it will), adjust your routine so you can still fit it in.
  
• Use Reminders. Your motivation can fade simply because you've lost touch with why you wanted to change in the first place. Create reminders to keep your source of motivation top of mind. Some examples: If you're motivated to eat healthier because you want to inspire your children, have them draw a picture of you playing with them. If your goal is to be more active, set an alarm on your computer that reminds you to get up and walk around the office once every hour. If you want to eat more mindfully, make a poster to put on your refrigerator as a reminder: Am I hungry? If not, then what I need is NOT in here!
  
• Anticipate Challenges. Set yourself up for success by thinking through possible challenges and come up with strategies ahead of time. When you make a mistake or get off track, consider it a learning opportunity. Take the feedback and create a plan for what you'll do differently when that challenge comes up again. For example, if you find you can't get yourself to the gym after you get home at night, take your exercise clothes to work with you.
  
• Team Up. When you're feeling low in motivation, you can borrow some from others around you. Find an accountability partner, exercise buddy, coach, personal trainer or support group.
  
• Be Patient. One of the things I hear most frequently from people I work with is that although it takes time, they eventually reach a point where eating mindfully or being more active becomes natural. You may not feel that way right away so you'll have to operate on faith that that it will get easier (unless you quit).
  
• Reward Yourself. Since it takes time to see results, come up with both small and large incentives to motivate yourself to reach your short and long term goals. For example, you could give yourself points for the minutes you spend exercising then trade them in for the time to do other things you enjoy too. And be sure to celebrate your success as you achieve the goals you've set.
  

Of course the greatest motivator is seeing the fruits of your labor – and the greatest reward is in knowing that you've done your best.

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

Nutrition Requirements

We are now accepting 6 nutrition classes over a minimum of 3 months instead of over 6 months. This includes WHMC, RAFB, BAMC nutrition classes, Weight Watchers, Jenny Craig, TOPS, and any other supervised weight loss program. Please remember,that if you choose the WHMC classes, you must attend class 1 before attending the other classes. ALL patients must have their 6th nutrition class as a one on one at WHMC, RAFB or BAMC Nutrition.Call 292.7578/7587 to schedule your 6th class(one on one) at WHMC.

Happy Labor Day Weekend!

Be safe & enjoy your family & friends!

Support Group

TONIGHT TONIGHT
COME JOIN US
GATEWAY CLUB AT LACKLAND AFB at 1830