Month Year
Northeast Ohio Bariatric Medicine Newsletter
February 2010
In This Issue
Don't Forget Your Goals
Keep a Diary--Backward and Forward
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Greetings!
I hope that you are having a successful and joyful 2010. How did you survive the holidays and early winter season. You have probably just come through the most difficult time of year for many of those who seek to lose and maintain weight.
 
If you look at the statistics on weight loss, you may be disappointed to learn that most dieters inevitably gain most of their weight back. However, with the right tools and perseverance, I believe it is possible not only to lose weight but keep it off permanently. We use a lifestyle assessment tool in the clinic to help us identify areas where clients have the most difficulty. Sometimes professional guidance can make all the difference between a yo-yo lifestyle and permanent weight loss.
 
 
ReminderDon't Forget Your Goals
 
Have you ever started on a diet, then "fell off the wagon" after you had lost some weight. Many dieters follow this yo-yo pattern of weight loss and weight regain year after year. In this issue, we share a couple of key concepts that are important in helping to break this pattern and establish long term weight loss and weight maintenance.
 
One of the first principles is simply to never forget why you desire to lose weight. I suggest you take a 3x5 card and write down all of the reasons you want to lose weight. On a second card titled "Advantages" write down the advantages you will experience once you lose weight if you wish. These may be quite similar. Keep this cards with you and read them every single day. I would suggest reading them in the morning and before you go to bed. Keep them in your purse or in your pocket. Read them before you go out to eat or go to a social function where there is likely to be food.
 
When you weigh the few minutes of pleasure you derive from eating against the advantages you will experience once you lose weight, you will more often be able to gain control over your eating. This simple step can put you on the path to changing your life. Don't underestimate the power of rehearsing your goals over and over again.
 
 Diet JournalKeep Your Diary--
Backward and Forward 

 
The most powerful psychological technique to assist weight loss is known as cognitive therapy. We use a variety of cognitive therapy techniques in our clinics to help clients keep weight off. Very simply, cognitive therapy teaches individuals to recognize "sabotaging" thoughts which cause them to eat and replace them with positive thoughts.
 
The first step on the road to weight loss therapy is keeping a diary. Studies have shown this to be the most important first step in retraining our brain. Our experience with many clients has taught us that this step frequently separates those who are successful from those who aren't. Do you want to lose weight and keep it off? Then start keeping your diary! Maybe someday you will be able to maintain this in your head, but don't do this until you have reached maintenance weight and held it for a while.
 
If you really want to take this strategy one step further once you've built a good habit of journaling, start writing down what you are going to eat tomorrow. Be sure to allow enough calories to keep you satisfied and build in an occasional indulgence. There is nothing much more satisfying than enjoying a nice meal with family or friends that has already been planned one day ahead in your diet journal. If you go off plan on any given day, just enter the additions or corrections in your journal and keep on going.
 
Recipe of the Month
Lower Carb Pecan Pie 
 
This recipe was adapted from a low carb cookbook. Note that this is a reduced carb recipe NOT a low calorie or a low fat recipe. I was amazed when Kathy made this. This is one of the best pecan pies I have ever eaten, and has 1/4 the normal amount of sugar. Eliminating the brown sugar completely can further lower the carbs as shown in the Optional recipe, but may have a slightly negative effect on the consistency of the pie.
 
Directions

Makes 8 servings

pie shell, unbaked
1/3 cup brown sugar (eliminate in Optional Very Low Carb)
1 � cups Splenda or other heat stable sugar substitute
(use 1-2/3 cup if NOT using the brown sugar for Optional)
2 large eggs (or 3 medium)
1 Tbsp molasses
1 Tbsp honey (can use corn or maple syrup)
2 Tbsp water
1 Tbsp vanilla
� tsp salt
3 Tbsp butter, cubed
2 cups pecans pieces (not halves)

Preheat oven to 375. Beginning with brown sugar and/or Splenda, add all ingredients except butter and pecans. Beat with mixer until mixture is thick and creamy (about 2 minutes). Add butter and pecans and beat just until completely mixed. Pour mixture into pie shell and bake 30-35 minutes, depending on size of pie plate.

 Optional: Eliminate the brown sugar completely and add 1/3 more cup of Splenda. This would reduce the carbs by 8g per piece.

Nutrition Information

Per 1/8 pie serving:

344 calories (312 calories in Optional Very Low Carb)
Fat: 26.3g
Sat: 3.8g
Chol: 61mg
Sodium: 200mg
Total Carb: 24.4g (16.4g in Optional Very Low Carb)
Fiber: 2.8g
Net carb per slice: 21.6g
Lower Carb Option: 13.6g 
If you have any questions, comments, or suggestions for future newsletters, please contact me. Stay warm this February!
 
Sincerely,
 

Robert Hart, MD
Northeast Ohio Bariatric Medicine
Save 25%
Most of our patients come to us upon the advice of other successful patients. Have you referred someone to us in the recent past? As a way of showing our appreciation for your referrals, we would be happy to extend a 25% discount off your next office visit. This applies to the visit fee and does not include any supplements. Also, this does not apply to visits billed to insurance.
 
Just mention this promotion to our office manager along with the name of the patient your referred at the time of your next visit.
 
Offer Expires: June 30, 2010