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| Greetings!
It's hard to imagine that spring is nearly upon us. It was a long February. For those who enjoy walking and exercising outdoors, it has been a tough month. I don't think I can remember as many snowy days as we have had this past winter.
With spring comes a time for nenewal. It's time to get moving again, get outside, breathe some fresh air, and start living the good life.
If you have any suggestions of other topics you would like to see in our newsletters, please let me know. |
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| Find a Weight Loss Coach
 I am often amazed at people who have failed to succesfully lose weight for many years and continue with the faulty thought that they can do it on their own. We often think that maybe we can do it this time.
Finding a good accountability partner (weight loss coach) usually is not that difficult. Perhaps you have a friend who is losing weight also. Maybe it is someone you know well from work, school, or church. It should be someone who has a positive, supportive attitude and is willing to ask direct questions when necessary. For most people, it is best to avoid using your spouse. This person should be willing to stay in touch with you at least several times weekly and review your progress with you. They should also have the mental strength to hold you accountable.
While an online coach may not always be ideal, this does work for some people since you have a lot more choices. Often you can find someone on a website like MyFoodDiary who is on the same journey that you are.
What should you ask your coach to do? I suggest giving them a list of basic questions to ask you weekly (e.g., "Are you sticking to your plan/", "How much have you lost", "Are you keeping your food diary?", etc). Ask them to be available when you "get stuck" or have a question about something. Even if they don't know the answer, they may have some good suggestions.
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Meal Timing -- Another Key to Successful Weight Loss
Maintaining a proper eating schedule may be more important to weight loss than you previously thought. A recent study from the leading obesity research journal revealed some interesting data regarding weight gain and meal timing.
Two different groups of laboratory mice were studied. Both groups of mice were genetically enhanced to promote weight gain. While each group of mice were given similar calorie diets, one group of mice were given meals on an erratic schedule.
Not too surprisingly, the mice who had the more unpredictable eating schedule gained more weight on the exact same number of calories. While all the causes are not known, it is clear that the mice relied on their regular body rhythms (circadian rhythms) to signal normal eating behavior. It appears that the mice went into a conservation mode when their rhythms were interrupted which resulted in weight gain.
While this study has not yet been done in humans, we can draw some general conclusions which are likely to also prove true in humans. First, eating on a regular schedule is probably important for our bodies since it sends signals that food is normally available. Second, we may experience changes in motivation and levels of fatigue when eating the same number of calories, but on an erratic schedule. This may result in a gain of weight with little change in calorie intake.
If at all possible, eat at regular times every day. When you can't sit down to eat, consider having some simple food like a quality nutrition bar, veggie wrap, or similar quick food to signal your body that you are on schedule. It may even be necessary to rearrange your life a little to prevent that undesired weight gain. Focus on your priorities. |
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Recipe of the Month
Guacamole Plus
This guacamole is enriched with fiber from the peas and cancer-fighting phytochemicals from the garlic, salsa, scallions, and lemon.
Directions
Makes 2 1/2 cups
1 cup frozen green peas or 1 cup drained and rinsed canned peas
1 ripe avocado, peeled
1/2 cup mild salsa
1 clove garlic, minced, or 1 teaspoon chopped garlic
1 scallion, minced (optional)
juice of 1 lemon
1/2 teaspoon cumin
1 tablespoon fresh cilantro, chopped (optional)
salt and pepper, to taste
If using frozen peas, blanch peas in boiling water for 2 minutes, then cool with cold water and drain. Cut avocado into large chunks. Mash avocado and peas together using a potato masher or fork, or, if a very creamy texture is desired, in a food processor.
Mix in salsa, garlic, scallion (if using), lemon juice, cumin, and cilantro (if using.) Add salt and pepper to taste. Nutrition Information
Per 1/2-cup serving:
Calories: 76
Fat: 4.4 g
Saturated Fat: .6 g
Calories from Fat: 96.8%
Cholesterol: 0 mg
Protein: 2.4 g
Carbohydrates: 8.4 g
Sugar: 2.2 g
Fiber: 3.2 g
Sodium: 472 mg
Calcium: 22 mg
Iron: 1 mg
Vitamin C: 7.2 mg
Beta-Carotene: 380 mcg
Vitamin E: .8 mg
From The Survivor's Handbook: Eating Right for Cancer Survival, by Neal Barnard |
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If you have any questions, comments, or suggestions for future newsletters, please contact me. Have a great March...I hope it goes out like a lamb!
Sincerely,
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Robert Hart, MD
Northeast Ohio Bariatric Medicine |
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