As I watched the football game last nite, I was reminded of several ex-NFL players that have done our program. When they were active players, they were working out constantly, but when they retired, their eating patterns never changed but yet their activity dropped trmendously. I think I read that the gold medal winner Michael Phelps eats over 10000 calories per day. If he continued to do that after he stops swimming, I think he will be calling us for an appointment.
Even if you are not a professional athlete, sometimes we get small ankle or foot injuries that prevent us from exercising. We must adjust our food intake to offset that lack of exercise . If not, we weill start gaining weight.
It is incredibly easy to eat lots of calories and hard to brun them off. Always try to look at this as a mathematical equation: calories coming in/calories burning off. Try to work aggressively on both ends of the equation.
Have a great weekend! (and see Skins fans, I didnt tease anyone about the game last night, did i?)
Friday, September 5, 2008
Thursday, September 4, 2008
Football season and weight
Okay: word of the day: (actually 2 words) GO GIANTS!
Now that is over with, you can see that your good doctor will not be reading medical journals tonight, but rather will be tuned into the first NFL game of the season, pitting the New York Giants vs. The Washington Redskins.
Okay, this is not a sports column, what is the connection to weight?
The answer is the eating and drinking behaviors of football fans during the season. Let's start out with those of you that attend games. Chances are very strong that you will find yourself in the parking lot 3 hours before kickoiff with a group of your friends and/or relatives having a feast of grilled meats, chips, beers, breads and sundry other high-caloric food items. The beer-drinking then extends into the ballpark with perhaps some ice cream or one of those really big pretzels. Concerning the people who watch at home, we again usually group with other people and provide all of the foods and snacks that accompany a football game. Once again, plentiful carbs and alcohol.
Separating the enjoyment of watching an intense football game from the high-caloric stress-eating foods associated with these gatherings is a very difficult thing. However, if you are in a weight -losing mode, this can basically ruin an entire week of otherwise smart eating behaviors.
I would suggest eating a well-balanced meal BEFORE the game and plan, and if you tailgate, to bring along some better food choices than nachos and beer. This gets back to my constant theme of PLANNING your meals and snacks and trying to avoid situations where all control is lost.
Oh...the Posner Prediction: Giants 24, Skins 7 (and if you are upset at me for this, and want to take it out on my car, I own that little mercedes sportscar in the parking lot with the license plate : SPDIET) Hmmmmm.....I better fess up on that one..that is Linda's car and she is an Eagles fan.
Now that is over with, you can see that your good doctor will not be reading medical journals tonight, but rather will be tuned into the first NFL game of the season, pitting the New York Giants vs. The Washington Redskins.
Okay, this is not a sports column, what is the connection to weight?
The answer is the eating and drinking behaviors of football fans during the season. Let's start out with those of you that attend games. Chances are very strong that you will find yourself in the parking lot 3 hours before kickoiff with a group of your friends and/or relatives having a feast of grilled meats, chips, beers, breads and sundry other high-caloric food items. The beer-drinking then extends into the ballpark with perhaps some ice cream or one of those really big pretzels. Concerning the people who watch at home, we again usually group with other people and provide all of the foods and snacks that accompany a football game. Once again, plentiful carbs and alcohol.
Separating the enjoyment of watching an intense football game from the high-caloric stress-eating foods associated with these gatherings is a very difficult thing. However, if you are in a weight -losing mode, this can basically ruin an entire week of otherwise smart eating behaviors.
I would suggest eating a well-balanced meal BEFORE the game and plan, and if you tailgate, to bring along some better food choices than nachos and beer. This gets back to my constant theme of PLANNING your meals and snacks and trying to avoid situations where all control is lost.
Oh...the Posner Prediction: Giants 24, Skins 7 (and if you are upset at me for this, and want to take it out on my car, I own that little mercedes sportscar in the parking lot with the license plate : SPDIET) Hmmmmm.....I better fess up on that one..that is Linda's car and she is an Eagles fan.
Wednesday, September 3, 2008
winter clothes
As the days start getting shorter and the temperature starts dropping, the summer wear of shorts, bathing suits, etc. will be replaced by heavier clothes, coats and other outerwear that will tend to "hide" our bodies to some extent. At our weight loss centers, we often see many patients enter our program in April and May, because as it gets warmer, the heavier clothes start coming off and people are concerned that their weight issue may be more noticable to others. One of the major motivations to lose weight is the desire to "look better".
With the holiday season not too far off, it would be great to get into the April-May "mindset" now, meaning that although it is not bathing suit season anymore, the improved health and energy aspects of weight loss should be a great motivator to continue your efforts. Americans gain an average of 7 pounds during the holiday season, and now is a GREAT time to motivate again to really watch the calorie intake and maximize your exercise efforts.
Consider in the privacy of your own home, occasionally trying on that swimsuit or summer dress, and seeing how well it is fitting. Even though we are moving away from that season, perhaps this will trigger the same motivational sensation that many experience in April/May as the time to shed the heavier clothes approaches.
With the holiday season not too far off, it would be great to get into the April-May "mindset" now, meaning that although it is not bathing suit season anymore, the improved health and energy aspects of weight loss should be a great motivator to continue your efforts. Americans gain an average of 7 pounds during the holiday season, and now is a GREAT time to motivate again to really watch the calorie intake and maximize your exercise efforts.
Consider in the privacy of your own home, occasionally trying on that swimsuit or summer dress, and seeing how well it is fitting. Even though we are moving away from that season, perhaps this will trigger the same motivational sensation that many experience in April/May as the time to shed the heavier clothes approaches.
Tuesday, September 2, 2008
School is back in session..be careful!
First, I hope to see those of you come into the office with your collection of August words of the day....if you have them, you get a cool surprise....
First September word of the day: School
Okay, so what about school? For those of you who are parents and your children are going back to school today, I wanted to remind you of the challenges involved concerning your focus on losing weight. Preparing them for going to school, then going to a full day of work, then off to a soccer practice or other after school activity, then home. Not much time to think about what is for dinner or even lunch for that matter. The tendency is to start doing "quick" things for meals, and what is quicker than a drive-thru fast food restaurant?
This becomes a very challenging time and requires you to use Sunday perhaps for 30 minutes as a "planning" day. Look at your week in advance and start plotting/planning out how you will handle the challenges of the upcoming week. Perhaps only a few days are challenging, but you ust think about this in advance because when we make decisions on the fly, they are usually not the best ones for keeping our weight under control. Also, as it remains darker later and turns darker ealrier, those of us who enjoy outdoor exercise may start finding less and less time to do it outside. Develop alternative indoor exercise plans to offset the less outdoor time.
The challenges exist but with the correct planning, you can indeed overcome these challenges and make your weight loss efforts successful!
Completely off subject but here goes: Do any of you Skins fans really think you have a chance at the Giants this Thursday nite??? Okay, I KNOW this will get some comments!!!
First September word of the day: School
Okay, so what about school? For those of you who are parents and your children are going back to school today, I wanted to remind you of the challenges involved concerning your focus on losing weight. Preparing them for going to school, then going to a full day of work, then off to a soccer practice or other after school activity, then home. Not much time to think about what is for dinner or even lunch for that matter. The tendency is to start doing "quick" things for meals, and what is quicker than a drive-thru fast food restaurant?
This becomes a very challenging time and requires you to use Sunday perhaps for 30 minutes as a "planning" day. Look at your week in advance and start plotting/planning out how you will handle the challenges of the upcoming week. Perhaps only a few days are challenging, but you ust think about this in advance because when we make decisions on the fly, they are usually not the best ones for keeping our weight under control. Also, as it remains darker later and turns darker ealrier, those of us who enjoy outdoor exercise may start finding less and less time to do it outside. Develop alternative indoor exercise plans to offset the less outdoor time.
The challenges exist but with the correct planning, you can indeed overcome these challenges and make your weight loss efforts successful!
Completely off subject but here goes: Do any of you Skins fans really think you have a chance at the Giants this Thursday nite??? Okay, I KNOW this will get some comments!!!
Monday, September 1, 2008
Weight Control on vacation
Good holiday morning! First, I want to thank Linda for posting some really good stuff on this blog while I was vacationing. Excellent insights!
Okay, some personal stuff about how I approach vacations as that relates to the scales. I went to a resort in Conneticut called Foxwoods. It is an Indian reservation and there is a new MGM Grand hotel that just opened several months ago. Wonderful new rooms..wonderful new spa and workout facility...wonderful new casino and WONDERFUL restaurants. One of the restaurants is a famous deli from Brooklyn, N.Y. called Juniors. They are especially known for their New York cheesecakes.
Okay: here was my approach: 1-every morning I went to the gym and ran treadmill, did some weights, pushups. 2-ate a pretty small breakfast of some type of protein 3-tried to walk lots during the day 3-lunch ...okay, was pretty negligent...corned beef sandwiches, potatoe pancakes, 4-dinner...no alcohol, lots of protein, some vegetables and carbs. allowed myself 2 pieces of cheesecake in 3 days.
Results: 1.5 pounds of weight gain in the three days.
Response: I will follow a modified Phase 1 dietary plan for this week and check the scale next Sunday.
This strategy works for me, meaning that on vacation, I will liberalize my food intake because to be honest, I understand completely that for almost everyone, part of the "fun" of the vacation are the foods associated with the place you go to,. To deny yourself everything will in fact take away from the global sense of fun you have. Pick and choose the things that you really want and perhaps eliminate some of the high=caloric sources that do not mean that much to you. Also, be sure to check that scale when you return and have some sort of forulated plan as to what you will do to bring the weight back down. We get into trouble if we do not check the weight or have no plan.
Have a great day!!!
Okay, some personal stuff about how I approach vacations as that relates to the scales. I went to a resort in Conneticut called Foxwoods. It is an Indian reservation and there is a new MGM Grand hotel that just opened several months ago. Wonderful new rooms..wonderful new spa and workout facility...wonderful new casino and WONDERFUL restaurants. One of the restaurants is a famous deli from Brooklyn, N.Y. called Juniors. They are especially known for their New York cheesecakes.
Okay: here was my approach: 1-every morning I went to the gym and ran treadmill, did some weights, pushups. 2-ate a pretty small breakfast of some type of protein 3-tried to walk lots during the day 3-lunch ...okay, was pretty negligent...corned beef sandwiches, potatoe pancakes, 4-dinner...no alcohol, lots of protein, some vegetables and carbs. allowed myself 2 pieces of cheesecake in 3 days.
Results: 1.5 pounds of weight gain in the three days.
Response: I will follow a modified Phase 1 dietary plan for this week and check the scale next Sunday.
This strategy works for me, meaning that on vacation, I will liberalize my food intake because to be honest, I understand completely that for almost everyone, part of the "fun" of the vacation are the foods associated with the place you go to,. To deny yourself everything will in fact take away from the global sense of fun you have. Pick and choose the things that you really want and perhaps eliminate some of the high=caloric sources that do not mean that much to you. Also, be sure to check that scale when you return and have some sort of forulated plan as to what you will do to bring the weight back down. We get into trouble if we do not check the weight or have no plan.
Have a great day!!!
Sunday, August 31, 2008
Eating Fish Can Help With Weight Loss
The American Heart Association now recommends that everyone eat at least two servings of fish per week, and that heart patients consume at least 1 gram a day of the two most critical omega-3 fatty acids, known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). In addition, fish is high in protein and generally low in fat and calories. For best results in losing weight, it is a good idea to vary your proteins so that your body does not get used to the same food all the time and hit a plateau. There are varying amounts of fat in fish and it is a good idea to check the nutritional information before you consume.
Salmon is a great source of protein and can be found in a can, vacuum-packed pouch, or fresh. Look for the words, “wild Alaskan,” “pink,” or “sockeye.” The sodium content of canned or pouched salmon will be higher than fresh or frozen salmon. Salmon naturally contains more fat and cholesterol so it is best if eaten once per week or less if you have cholesterol issues. To reduce the amount of chemical toxins you consume, grill or broil salmon to allow the fat or other toxins to drain away, trim any visible fat from the cooked salmon, and remove the salmon skin after cooking because it does contain a lot of contaminants.
The level of toxins varies according to the pollution levels of the waters in which the fish swam. Atlantic wild salmon is safer than farm-raised. Chilean farmed salmon is another safe choice. Alaskan is considered safe and the Wild Pacific salmon from California or Washington should be eaten no more than once or twice a month. Seven ounces of salmon contains 355 calories, 20 g fat, and 40 g of protein.
Tuna is another great fish to eat as fillets, steaks or chunk. Fresh or frozen tuna steaks are lowest in sodium. Yellowfin tuna is generally lower in toxins. White or albacore may have more contaminants but can be eaten safely up to three times a month. If choosing fresh tuna, make sure it has an ocean smell. The flesh should be moist and have no brown spots. Canned or vacuum-packed tuna in a pouch should be a staple in your pantry. Any kind of light chunk tuna packed in water is the safest. Limit your intake of white or albacore tuna because of the high levels of mercury. When ordering sushi, Yellowfin and Bigeye tuna, aka, Ahi tuna, will always be lower in mercury. Avoid Bluefin tuna since it has high levels of mercury. Seven ounces of tuna contains 190 calories, 3 g fat and 42 g of protein.
In the United States, tilapia has shown the biggest gains in popularity among seafood, and this trend is expected to continue as consumption rises dramatically because of its moderate price. Although tilapia contains less Omega-3 fatty acids, it is still a great source of protein. Seven ounces of tilapia contains 170 calories, 3.4 g of fat and 40 g protein.
Fish is a great source of protein and is generally low calorie depending upon how it is prepared. Whether you eat fish or not, it is very important to vary your proteins throughout the week and not eat the same thing day after day. If you eat the same thing day in and day out your body will get used to it, get stuck in a rut and weight loss will be a slower process.
Salmon is a great source of protein and can be found in a can, vacuum-packed pouch, or fresh. Look for the words, “wild Alaskan,” “pink,” or “sockeye.” The sodium content of canned or pouched salmon will be higher than fresh or frozen salmon. Salmon naturally contains more fat and cholesterol so it is best if eaten once per week or less if you have cholesterol issues. To reduce the amount of chemical toxins you consume, grill or broil salmon to allow the fat or other toxins to drain away, trim any visible fat from the cooked salmon, and remove the salmon skin after cooking because it does contain a lot of contaminants.
The level of toxins varies according to the pollution levels of the waters in which the fish swam. Atlantic wild salmon is safer than farm-raised. Chilean farmed salmon is another safe choice. Alaskan is considered safe and the Wild Pacific salmon from California or Washington should be eaten no more than once or twice a month. Seven ounces of salmon contains 355 calories, 20 g fat, and 40 g of protein.
Tuna is another great fish to eat as fillets, steaks or chunk. Fresh or frozen tuna steaks are lowest in sodium. Yellowfin tuna is generally lower in toxins. White or albacore may have more contaminants but can be eaten safely up to three times a month. If choosing fresh tuna, make sure it has an ocean smell. The flesh should be moist and have no brown spots. Canned or vacuum-packed tuna in a pouch should be a staple in your pantry. Any kind of light chunk tuna packed in water is the safest. Limit your intake of white or albacore tuna because of the high levels of mercury. When ordering sushi, Yellowfin and Bigeye tuna, aka, Ahi tuna, will always be lower in mercury. Avoid Bluefin tuna since it has high levels of mercury. Seven ounces of tuna contains 190 calories, 3 g fat and 42 g of protein.
In the United States, tilapia has shown the biggest gains in popularity among seafood, and this trend is expected to continue as consumption rises dramatically because of its moderate price. Although tilapia contains less Omega-3 fatty acids, it is still a great source of protein. Seven ounces of tilapia contains 170 calories, 3.4 g of fat and 40 g protein.
Fish is a great source of protein and is generally low calorie depending upon how it is prepared. Whether you eat fish or not, it is very important to vary your proteins throughout the week and not eat the same thing day after day. If you eat the same thing day in and day out your body will get used to it, get stuck in a rut and weight loss will be a slower process.
Saturday, August 30, 2008
How can you lose weight in the fall when it is so busy?
September is a very busy time for all. School is back in session for students and teachers and youth sports programs will kick into high gear. Most of us have been stressed at this time of year trying to balance work, kids and after school and sports activities. After a full day of work, many patients are running their children around to music/dance lessons, sports practice or games in the evening along with monitoring homework progress. How can you eat well and still lose weight when you can’t eat dinner til 8:00 or 9:00 PM? The key is to be consistent with meals, snacks and water. Be prepared when you leave the house.
• Be sure you have some snacks with you whether it is a bag of carrots, celery, radishes or cucumbers or a yogurt, string cheese or cottage cheese.
• Bring a bottle of water so you remain hydrated.
• If you are waiting for your child to finish practice or a game, walk until they are finished. Walk up and down the street or walk around a field. Bring a light weight that you can lift as you walk. The goal is to burn calories. So if you find yourself waiting in the car, at least multitask and do something for yourself.
• If dinner is at 8:00 or 9:00 PM, do not eat a large meal. Make it more like a snack consisting of 3-4 oz. of protein, 1 ½ cups of vegetables and/or salad. Do not eat carbs that late unless you can do additional activity to work them off before you go to sleep. On the days that you know you will be eating late, have a larger lunch and make up the protein difference. That way you will more time to burn off those calories.
Just remember any activity you can do is better than nothing, even if it is only for 10 minutes at a time. You will be burning more calories and will lose more weight.
• Be sure you have some snacks with you whether it is a bag of carrots, celery, radishes or cucumbers or a yogurt, string cheese or cottage cheese.
• Bring a bottle of water so you remain hydrated.
• If you are waiting for your child to finish practice or a game, walk until they are finished. Walk up and down the street or walk around a field. Bring a light weight that you can lift as you walk. The goal is to burn calories. So if you find yourself waiting in the car, at least multitask and do something for yourself.
• If dinner is at 8:00 or 9:00 PM, do not eat a large meal. Make it more like a snack consisting of 3-4 oz. of protein, 1 ½ cups of vegetables and/or salad. Do not eat carbs that late unless you can do additional activity to work them off before you go to sleep. On the days that you know you will be eating late, have a larger lunch and make up the protein difference. That way you will more time to burn off those calories.
Just remember any activity you can do is better than nothing, even if it is only for 10 minutes at a time. You will be burning more calories and will lose more weight.
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