As you are in the midst of all the hustle and bustle of holiday shopping, there's a great way to use your retail dollars for good. Via Amazon Smile, you can help support the efforts of the Obesity Treatment Foundation.
The Foundation is a non-profit organization with a critical mission. First, the Foundation aims to help amplify the quality and quantity of clinical research. Second (and near and dear to my own heart), the Foundation seeks to inform medical professionals that obesity is a chronic, complex disease warranting comprehensive medical management.
As doctors, we are currently under-treating our patients with overweight and obesity. Often times, it is simply because we fail to start the conversation. The Foundation along with it's parent organization, the Obesity Medicine Association, is working tirelessly to provide resources to clinicians regarding obesity care and treatment, as well as simple clinical tools to help break the ice, and engage and inform patients. Support the great work they are doing by clicking the link below, while you buy gifts this holiday season!
Read more about the Obesity Treatment Foundation here:
Hate counting calories and/or carbs? Have you tried counting your BITES of food?
This is only a small study of 61 individuals, but based on the results, bite-counting in the absence of any other effort to diet may result in modest weight loss at one month (3.5 pounds in the bite-counting group compared to the non-bite counters).
What's the mechanism of the weight loss here? It was suggested that perhaps the bite-counters eat more slowly because they are counting, which we know increases satiety signals. The bite-counters may even have gotten so sick of counting, that they stopped eating early. These may be partially true - but what is intriguing about this study is that it may be a partial measure of the effects of mindful eating practices on our intake. Counting bites could lead to increased mindfulness while eating, and possibly then weight loss.
Regardless of counting bites, WHAT you eat of course matters, which is why OSR Weight Management places such a big emphasis on Ideal Protein's high-quality meal replacement as well as the whole foods meals you cook at home. After all, even if you are counting bites, it's doubtful that you can lose weight if every bite is fast food or sugary carbs.
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The Annals of Internal Medicine's latest edition calls attention to a high-risk segment of the population: those individuals with a normal BMI but with a high body fat percentage.
Normal BMI? How could that be possible? Most clinicians tell our patients that they are doing great with their normal BMIs. But just how at risk are these patients, really?
The Annals study authors found that people with normal BMIs and abnormal accumulation of abdominal fat had a significantly higher risk of death, than individuals with a BMI of 30 or greater.
Doctors have noted this anecdotally in clinical practice: take the huge preponderance of relatively thin males presenting to the ER with massive heart attacks. Not what one might expect.
This is another reminder that obesity cannot be defined by BMI alone. Patting ourselves on the back for being 'skinny fat' is false reassurance. And another reason why at OSR Weight Management in Kailua, our comprehensive assessment of metabolic risk for each and every patient goes way beyond BMI - that ubiquitous but severely misleading number that is likely leading us to undertreat adiposity.
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What plateau? A preliminary peek at the latest data from the CDC: in 2011-2012, the overall rate of obesity among US adults was 35%, a number that seemed to be holding steady from 2003-2004. However, for 2013-2014, that overall obesity rate is now 38%.
What are we doing wrong? We've finally got obesity recognized as a treatable disease by large powerful organizations including the AMA. There's been a great effort among health professionals and advocacy groups to increase public awareness of 'healthy' eating. By some measures, American were drinking less soda and eating less junk food. Multiple new FDA-approved weight loss drugs have come onto the scene. Even in Hawaii, a 'healthy' state compared to many others, I don't see us escaping the same fate as the rest of the nation.
We know obesity is complex. So our best hope remains intensive behavioral efforts focused on dietary re-education, psychosocial support, and foods that support mobilization of fat stores. Our efforts now are more critical than ever.
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Aloha to our Dieters and Maintenance-phase Graduates!
Time to talk strategy for getting through the holidays!There are a couple different approaches to holiday eating:
THE IRON WILL APPROACHSome of you are recent grads and some are only weeks from graduating to maintenance. Some of you will choose the “Iron Will” approach, eating nothing that would compromise your fat burning. Good candidates for this “Iron Will” approach would be individuals who are very new to the program and haven’t mastered a strong set of healthy eating habits yet. Also, those of you with only a few weeks left on the program, following the “Iron Will” approach will ensure you meet your goal when expected. Otherwise, you will extend your time on the program by 1-2 weeks by eating foods that would compromise your fat burning. So, keep that in mind. Plan to succeed or you’re planning to fail. So, if you’re traveling to someone else’s house, bring a large platter of veggies and some Walden Farms or bring a big mixed greens salad or some other creative side that’s safe on your program. If you plan to use the “Iron Will” approach, here are some key phrases you can use to excuse yourself politely from eating things you don’t choose to eat: The Crafty Dismissal: “Ooh, that looks delicious! I’m stuffed so I’ll just have to take it home for later.” (Then store it in your freezer ‘til graduation, pitch it in the dumpster, give it to your dog…) The Firm Hand: “Thank you for respecting the fact that I have some personal goals I am working on and, while that looks delicious, it would compromise my goals so I’ll have to wait. Thanks!” The Medical Excuse: “My doctor recently told me I am pre-diabetic. I really have to watch out for foods that spike my insulin. I’ll have to pass.” Guess what?! If you’re overweight, you really are pre-diabetic. The Allergy Excuse: “I recently found out I am violently allergic to that! No thanks!” I have used this many times and it works!! The one question you might get is, “Wow, what happens when you eat it?” and your response can be as simple as this. “You don’t even wanna know!” That’ll stop the conversation right there.
THE ‘ONE DAY PASS’ APPROACHThanksgiving comes once a year and there will be a number of dieters who feel they’ve earned a day off from Ideal Protein. If you choose this approach, here’s how we’d like to you to proceed if you choose to eat things that will compromise your fat burning.
- Moderation is KEY. Let’s not undo all the healthy habits we’ve built on this program. Practice regulating portion sizes- eat only 1-2 teaspoons of your favorite holiday foods and do not go back for seconds. Skip the cookies and pies- they’re so full of fat and fast-acting sugar that it’s not worth it. Plus, if you don’t moderate, you may feel very sick the next day…ew.
- The “One Day Pass” is just that- ONE DAY ONLY. You are not authorized to spend the whole week of Thanksgiving eating this way. It’s not healthy and it’s destructive to all the new healthy habits you’ve worked so hard to build- don’t undo all your hard work!
- If you use the “One Day Pass” you must do the IP “Reboot” (see attached) the next 3 days following Thanksgiving. This means ultra low carb veggies and NO restricted food items (bars, puffs, ridges, etc.) Your pancreas needs to rest and recuperate from the abuse of the holiday foods, PLUS this will get you back into ketosis quicker.
THE ‘GOING HOG WILD’ APPROACHThis is not an acceptable approach if you are serious about changing your body, your health, and your life. We will question your motivation to lose weight if you use this approach. Here are some things to consider before “Going Hog Wild.”
- “If you always do what you’ve always done, you’ll always get what you always got.” Have you heard that before? Don’t expect to do something the same way you always have and expect different results. Binge-type eating and lack of portion control is part of what let many of you to the weight at which you started the Ideal Protein journey. It takes an average of 28 days to make a habit but only one minute to break it. Tread lightly.
- You are likely to feel very unwell that night, the next day, or even for several days after. You may feel hung-over, even if you didn’t drink but overdid it with sugars.
- You will start carrying excess water (bonded to the new carb molecules floating through your system), feel bloated, and probably guilty and have regret. Wow, it’s so not worth it!
- That’s expensive!! “Going Hog Wild” will cost you an extra $100-$200 because it will stop our fat loss, waste at least 5 days of progress, and ultimately extend your time on the program as well as compromise your overall results. Again, is it worth it?
Kelli Wilson, Certified Health Coach
Linda Anegawa, MD
*for when you hit a plateau*
*NO RESTRICTED ITEMS NO OCCASIONAL VEGGIES*
Breakfast: packet, as usual
Lunch: packet, veggies, and salad
Dinner: 2 packets, veggies and salad No meat protein
Snack: packet, as usual
Stick to soups, “jello”, juices, and pudding packets
You can make an omelet with 1 whole eff and 3 egg whites and your veggies for supper in place of 1 of your evening packets. Again- you can add another packet if you want to double the protein.
This will put you at 4-5 packets for the day. Try this for 2-3 days. I often found that 2 days was enough to get the scale moving.
Do NOT exercise during these days.
Remember LOTS of water. Add some lemon juice to your water early in the day to flush out your system.
As much as we don’t want to hear it, sometimes restricted can slow the weight loss, so a few days without should shake things up!
Obesity medicine experts and public advocacy groups, have been nudging the FDA for years to change their lifestyle and to help kick the sugar habits. A high-sugar diet is likely to cause harmful metabolic effects separate from weight gain: it likely promotes chronic inflammation, high blood pressure, and insulin resistance which can lead to outright diabetes and raise the risk of heart attack and stroke.
It seems the FDA is finally starting to comply. The new goals? For Americans to limit their daily sugar intake to no more than 10% of their total daily calories. For adults and children over the age of 3, that means no more than 12.5 teaspoons, or 50 grams daily - roughly equal to a can of Coke.
Giving up a can of coke though, is probably the easy part for most of us. The much harder part is that sugars lurk nearly everywhere - in low fat yogurts, granolas and cereals, salad dressings, breads, processed foods, and of course in one of Hawaii's favorite marinades - teriyaki.
This means it's not enough to just quit soda. Each and every one of us has to become expert label-readers. We can't just rely on advertising that touts a product as healthy, without really knowing exactly what is IN the food we eat.
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