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Anna begins her journey.
My name is Anna Nowak and I am a new member of the CFWLS Weight Management University program. I have spent the last few months watching the success stories unfolding at Dr. Clark’s Center and during that time I began to believe that I could be successful at weight loss too.
The day I signed up I had no idea what my weight or BMI was because I have spent years avoiding the scale and the truth is that I am very overweight. It has been easy to ignore weight gain when I can find pants with elastic waist bands and large shirts that cover my belly. However, it has been much harder to ignore the constant fatigue and back pain that accompanies too much weight and too little physical activity. It is way past time for a change!
So, the first day on the scale was a real eye opener. The scale read 194 pounds with a BMI of 32 (that is a body fat count of 39 %)….good heavens!
Now, I have not always been a ‘big’ girl. My younger years were slimmer although the weight has progressively crept up over the years. I have tried many diets to try to regain control, but as soon asI stopped the program, the weight returned or even increased! I also cannot even count how many times I bought a gym membership with the best intentions, only to stop going after the first few weeks. So with a track record of failure it was pretty easy to justify not even trying.
In any event, I decided to face my fears and overcome my excuses and join the program. My first visit with Dawn was awesome. She gave me great information and listened, really listened to my issues, concerns, and questions. She encouraged me to join in the Lifestyle Education and Group Fitness classes and I am glad she did. The educational classes offered a lot of detailed information and answered questions that I didn’t even know I had. The fitness classes are challenging because of my poor level of fitness but everyone is so supportive and encouraging and the instructors help you modify exercise to suit your abilities. I am already doing activities that I thought I might never be able to do again. My energy levels are increasing and in the last 3 weeks I have managed to lose 8 pounds!
Although things are a challenge, so far nothing in the WMU program has been beyond my ability to do, and best of all is the support and encouragement I receive from both the CFWLS staff and the other members. I feel that has probably been the missing ingredient in every other program I have ever been in before- folks cheering me on.
I am looking forward to the weeks to come as I get lighter and stronger. I understand that it will take time, but every little bit adds up. I am also setting mini goals as well as big goals and the great goal setting tips given to me by the Center have really helped me keep my focus. My next immediate goal is increasing my fitness by walking at least 5000 steps a day and working out at least 3 times a week. I will keep everyone posted on my progress. Thank you, CFWLS, for making this journey possible!
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This week we’re doing the Christmas and New Year’s weigh ins! Even though most of our team gained weight, they are still hanging in there. So should you!
Don't give up when the scale moves up instead of down!
Dani
12/27/10–I had a nice Christmas but I was terrible – up 2.7. Mostly water weight I know – I feel terrible. Mentally and physically about this. I feel like a bloated toad. I know what I have to do, I just have to do it.
1/4/11–This week I am down 1.3 pounds. This is a true Christmas miracle and totally undeserved. I am however starting again, New Year, fresh start. For the first time I am doing this with my Husband. This is actually very encouraging for me. It will be very helpful for us to both be on the same page. I will be able to get rid of all of those carbs in the cupboard that I just can’t seem to resist. I am motivated!
Cat
12/27/10–Just a little “blip” …….. On December 27th, I was down to 111.8! That was down four pounds since the beginning (November)…..I was really happy and excited that after Christmas I had still lost……
1/4/11–However, this Monday (Jan 3rd), I was up 1.5 lbs, this was brought on by, bottom line, a snowball of eating on New Year’s weekend. It seems like every time Jeff and I have a date, it’s Italian (our favorite comfort food), which is how we celebrated New Years Eve, again bread, pasta, wine…..need I say more? Still yet, I have not been up to the original weight (115.8) since November, so I guess I’ll take the little bit of weight loss, and consider the New Year being a great start! I feel ready to work hard and stay focused! Let’s see what the New Year brings!
Shawn
12/27/10 UP 1.9 ouch
1/4/11 up another 1.1 Total holiday gain 3lbs I think I went crazy on the carbs during the holidays I munched all day long and I think the holiday spirits (adult beverages) did help ….. New Year, New Beginning!
Karol
12/27/10 I’ll admit it, I had a great Holiday with family and friends. I was up 2.9 pounds. You know how we all have a “panic” weight – well, I am there! I have tried not to beat myself up but I am determined to lose this and get to my goal. New Years will be a challenge but I will at least maintain or try to lose a little weight. I know what I want but I am not mentally prepared to make it happen yet.
1/3/11 OK, although I had some “last suppers” over the weekend, I was down 0.5 pounds – Woo Hoo! I am finally mentally ready to put Weight Management University to work for me. I have buckled down and done three easy things right off the bat – eat slower and enjoy every bite, increase my water intake and think before I put anything into my mouth. Next step – set realistic goals and get back on track with journaling – did you know that people who journal lose and estimated 50% more weight than those that don’t – now that is significant!
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Here at Center for Weight Loss Success, we understand the difficulties that are involved in losing weight. Sometimes it is very difficult and frustrating, but working as a team can be uplifting and keep you going when it seems like all is not lost. We’re hoping that not only can you find some encouragement in following our personal weight loss stories, but that you will be inspired to join us on our weight loss journey. So let’s meet those CFWLS “losers”!
My name is Cat. I help people get scheduled for weight loss surgery. I am someone you will likely talk to when you call the office. I love it at CFWLS! My husband, Jeff and I have two college age children, Zachary and Courtney. I enjoy spending time with my family and friends, walking, reading and creative cooking.
Although my husband Jeff and I have, for the past several years, been practicing SOMEWHAT of a healthy lifestyle, he, at just 49 years of age, “threw us for a loop” this past year by having a heart attack while running bases with the high school softball team that he coaches. After emergency procedures, and a few days in the hospital, it was determined that it was time to “step up to the plate” and take our healthy lifestyle goals to a new level.
Although Jeff has extreme discipline, I tend to “cheat” and make choices that are less healthy. Therefore, my goal is to get on the same page with my hubby. Since I enjoy cooking, I’ve been experimenting with substitutions that are much healthier, but actually taste amazing! Since I hope to lose 12 pounds, I’ll use the many tools and suppport at CFWLS…I’m excited.
My name is Starkisha. I am a medical assistant/medical receptionist here at CFWLS. I have a son named Nyzere who is 3 years old. In my spare time I like to sepnd as much of it as I can with my son. I also enjoy spending time with my family and reading. My goal is to lose 15 or more pounds. Bring on the “Losing It CFWLS” challenge!
My name is Dani. I have been Dr. Clark’s Medical Assistant for the last seven years. I truly enjoy seeing people so happy as they lose weight and change their habits for good! I have four grown children and one grandchild. Recently, my life has gone through some major change, not necessarily good or bad, just the natural order of things.
This year my youngest graduated from high school and in the fall was off to college. This transition has not been easy for me as I have always worked and any free time was spend supporting the kid’s activities. Band, soccer and swimming kept me busy most of the time. Now what? Sit in front of the TV and eat after work? This is where I was headed…no way this can happen! I have by chance become involved with horse rescue. It is a place for horses that have been abused, neglected or in some cases the owners just cannot afford to keep them anymore. I have found my passion! This is so exciting and motivating for me. I am so motivated to lose the weight and get in shape so I can give my best to these wonderful creatures. I can feel my weight holding me back. I need to be able to move more freely and look forward to maybe riding again. So much ahead!
My name is Shawn and I am 42 years old. I have been married 22 years and have 2 college age children. I have worked in the medical field for 18 years. I enjoy spending time with family and friends, going to the beach and playing softball. My goal is to learn how to take care of me again and to lose 30+ pounds.
My name is Dawn. I have been with Dr. Clark’s Center for Weight Loss success for almost a year now! I work as a Lifestyle & Weight Loss Consultant and Personal Trainer here at the center. I too struggle to keep off those excess pounds and have joined the battle of the bulge here at our office. My goal is to drop 15 pounds in the next 4 months.
Health & fitness are my passion but traveling and cooking are my hobbies and I try to modify the recipes I collect on my trips to blend into a healthier lifestyle. My 50th birthday is right around the corner and I’d like to be around another 50 years!
My husband, Tim, and I have been married for 28 years and have a son & daughter who live in the area.
My name is Karol. I am a nurse and Dr. Clark’s wife. We have 4 children ages 8, 10, 13 and 14. I have always worked full-time and really love the exciting things going on at CFWLS and the opportunity to lose weight with everyone here. I work full-time here doing a lot of the “behind the scene” activities such as patient educational materials, website management, administrative duties, managing the construction for the new facility and anything else that needs to be done. I love the team here and I feel fortunate to be a part of something so special that will change the health of our community in such a great way.
I work long hours at the office and often at home and yet, I love what I do. Between this and taking care of our great (and very active) kids, there isn’t much time to focus on me and thus…I have put on weight. My goal is to lose about 15 pounds. My husband practices what he teaches each and every day! He always gets his protein in, eats properly and exercises nearly every single day - no matter how long his day was. You would think that would just “rub off”on me but we all make our own choices. During stress…mine aren’t always the greatest. I am motivated to lose this weight and join the ranks of our many patients who have easily incorporated great new habits into their lifestyle for good!
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Eating eggs for breakfast can help your weight loss efforts!
Photo by Woodley Wonderworks
Think about it…eggs were made as fully equipped little packages to sustain life. They contain high quality protein. Eating eggs for breakfast can also help you feel full and maintain your lean body mass.
But don’t just stop at breakfast- eggs are great for lunch, dinner or even snacks! They are inexpensive, convenient & quick. Eggs can be cooked in so many ways that you might never tire of them.
Eggs are “nutrition rock stars”, according to Frances Largeman-Roth, who wrote a wonderful article in the January/February issue of Health Magazine. Largeman-Roth is a nutritionist who recommended these tasty ways to upgrade eggs:
- By adding a splash of hot sauce, you will “kick up” the flavor and add some health benefits. It is the capsaicin in the hot sauce that revs up your metabolism and may help keep you slim.
- Asparagus spears can be dipped into soft-boiled eggs and you can try adding herbs and goat cheese to scrambled eggs.
- She also states that “simple poached eggs are a wonderful foil for salty salmon” and that eggs combined with a little diced ham in ramekins and baked at 400 degrees for 15 minutes offer a “big dose of flavor”.
Why are eggs “nutrition rock stars”? Here’s a break down of the good nutrition found in eggs:
- Eggs are high in vitamins and minerals. One large egg has 251 milligrams of choline, more than half of a woman’s daily requirement and 25 micrograms of vitamin K, one third of the daily requirement for women. Choline is crucial for brain health as it important for brain development of unborn babies and affects memory later in life. Vitamin K is a key nutrient in blood clotting.
- One medium whole egg has 65 calories, 1 gram of effective carbohydrate, 4 grams of fat and 5 grams of protein. A large egg has 75 calories, 1 gram of effective carbohydrate, 5 grams of fat and 6 grams of protein. An extra large egg has 85 calories, 1 effective carbohydrate, 6 grams of fat and 7 grams of protein.
- One large yolk has 60 calories, no carbohydrates, 5 grams of fat and 3 grams of protein.
- One large egg white has 15 calories, a trace of carbohydrates, no fat and 4 grams of protein.
- ¼ cup of egg substitute has 35 calories, a trace of carbohydrates, 1 fat gram and 6 grams of protein.
If you have high cholesterol, you might have been told to avoid eggs. However, it is saturated fat that substantially impacts your blood cholesterol levels. Recent studies have shown that adding eggs to a healthy diet did not increase LDL or heart disease. It’s best, as always, to check with your physician before changing your diet, but why not ask if you can add a few eggs to your life?
Ultimately, eggs are good for you. Maybe the English egg industry had it right when I was growing up. Their TV commercials used a very memorable slogan – “Go to work on an egg”.
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photo by La Grande Farmers' Market
Did you know that salmon, avocados, honeydew, kidney beans and artichokes can actually help LOWER your blood pressure? That’s right. Those foods are high in potassium and scientists have recently discovered that a diet high in potassium and low in sodium can have positive effects on hypertension.
More and more evidence is mounting on the importance of potassium in a healthy diet, yet between 90 percent of men and 99 percent of women in America don’t get enough potassium in their diet, according to The Nutrition Action Health letter.
One out of every three adults in the U.S. has high blood pressure, and that jumps to two out of three if you’re over 65. High blood pressure is a very common problem and can lead to other health issues. About three out of four people who suffer a stroke, a heart attack, or congestive heart failure also have high blood pressure.
“It’s absolutely clear that potassium can lower blood pressure,” says Dr. Frank Sacks, professor of cardiovascular disease prevention at the Harvard School of Public Health in Boston. In a study that tracked 43,000 men for 8 years, researchers found that those who consumed 4,300 mg of potassium daily were 38% less likely to suffer a stroke than those who consumed 2,400 mg a day.
Everyone has heard that decreasing the amount of sodium in your diet helps to lower blood pressure, but adding potassium to a low-sodium diet has an even greater effect. Recently over a 10 year study, Prevention researchers discovered that eating more foods with potassium and reducing high-sodium foods lowers your risk of heart attack and stroke more than if you just lowered the sodium in your diet.
Scientists aren’t really sure how potassium lowers blood pressure, but they do have a few ideas. Potassium could be making the larger blood vessels more flexible, which is important in maintaining lower blood pressure. Scientists also believe that potassium may dilate smaller blood vessels, which lowers blood pressure by decreasing the resistance to blood flow.
The good news is that some blood pressure problems that were considered permanent can be reversed, according to Dr. Sacks. A diet rich in potassium and low-sodium can completely reverse the effects of age on blood pressure.
A big part of the problem in the American diet is that sodium is added to many processed foods, but potassium is not, and we all know Americans eat a lot of processed food. Eating more fresh and frozen foods, which are sometimes lower in sodium, may help you get your recommended intake and lower the amount of sodium in your diet. Adding foods that are good sources of potassium include fish, such as salmon, cod and sardines, beef, chicken, spinach, bananas, leafy greens, and potatoes (especially the skin).
A balanced diet –eating a variety of fruits and vegetables, along with lean meats, fish and nuts-helps you get all the vitamin and minerals that you need. Please check with your doctor before making any dramatic changes in your eating habits, but consider monitoring the potassium you are getting in your daily diet. A balanced diet helps you get all the vitamin and minerals that you need.
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A fiber super hero, the avocado has almost 12 grams of fiber!
Anyone who has been on a weight loss program at our center has heard about the importance of fiber in your diet. By calculating the effective carbohydrate content of our food, we determine how much fiber is in each food and try to get more of it in our diets.
Why is fiber our new best friend? Fiber is great for weight loss. First of all, its bulkiness gives you a feeling of fullness, and it is calorie-free! It also has a lot of health benefits. Research shows that a diet high in fiber can reduce cholesterol and the diseases associated with it, as well as improving your glucose tolerance. This helps control swings in blood sugar.
There are two types of fiber, soluble and insoluble. It is best to try to get both kinds into your diet. Soluble fiber dissolves in water and has been linked to lowering bad cholesterol or low-density lipoproteins (LDL’s). The other fiber-insoluble cleans out your gut and is associated with reducing risk for cardiovascular disease.
Fiber is found naturally in whole grains, fruits, vegetable and nuts and there are many fortified products on the market. Try looking for products that are 100% whole wheat and have at least 3 grams of fiber per serving. Choose brown rice instead of white, or mix them if you don’t like brown as much. Find whole-wheat pastas and breads in your grocery store. Sprinkle nuts on your salad, in yogurt and in cereals. Snack on fruits and vegetables. No longer are fiber foods twiggy and bland! There are delicious options out there.
So, how much fiber should you get? If you are under 50 and a woman, you should shoot for 25 grams, and 38 for a man. If you are over 50 it is 30 grams for a man and 21 for a woman.
Remember to work up to it slowly. DO NOT run out and eat all the fiber you can. Adding too much fiber at once can cause nausea and other gastrointestinal distress. Add just a few grams each day until you reach your recommended daily allowance. Along with the fiber, be sure to drink more water, as fiber absorbs water, and you want to make sure to keep things moving.
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You know how mom used to always say that breakfast is the most important meal of the day? Well, guess what? She was right! Mom knows best when it comes to realizing that breakfast is the fuel that keeps us running throughout the day. Let’s talk about the importance of breakfast and some alternatives for anti-breakfast folks.So, why do we do it? Sometimes it’s just too easy to skip breakfast. You’re in a rush, you’d prefer to sleep a little later rather than prepare a meal, or it’s so hectic getting the kids off, you just can’t seem to make the effort or find the time. Slow down or resist that snooze button!
You can even find some breakfast ideas in this article that are portable! Eat it on the way to work or, pack it and eat it once you get there and get settled in. How about fixing the whole family a healthy breakfast instead of setting for Pop Tarts or donuts for the kids? Or perhaps you’re taking the (unwise) meal-skipping approach to losing weight. Chances are this is going to backfire on you because skipping meals almost always leads us to overeating. This is especially true in the case of breakfast, because you’ve just been asleep for 7 or 8 hours and your body needs to recover from this brief period of starvation.
If you don’t eat something in the morning, you are literally forcing yourself into running on empty. Say the last time you ate was 8 p.m. last night. If you didn’t eat lunch until noon today, that’s sixteen hours of no refueling! Your body is screaming out, “Give me some help here!”
The fuel that keeps our motors running is glucose. Your brain and your nervous system need glucose to work: that means walking, speaking, stretching, typing – any activity requires this fuel. If you don’t supply it, your system resorts to finding stored carbohydrates or it tries to turn fat into glucose. Why put your body through all this? Instead, do what mom said and eat that breakfast!
But… there’s a problem. So you don’t like traditional breakfast foods. Don’t worry! There are alternatives to traditional breakfast fare that you may not have considered!
Read the Full Story at about.com.
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One thing I’ve noticed in all the years that I have worked in both fitness and weight management is the amount of people who skip breakfast. Either people complain that they don’t have time to eat in the morning or they believe that skipping breakfast will cut calories and therefore, help them to lose weight. Research has consistently shown that that the people who successfully lose weight are the ones that wake up and eat breakfast.
Why is breakfast considered to be the most important meal of the day?
- Firstly: Eating a healthy breakfast can reduce hunger throughout the day so that better food choices can be made the rest of the day and portion sizes can be controlled.
- Eating breakfast will give you more energy for the rest of the day and studies have shown that people are better able to focus and function throughout the day.
- For many people, eating breakfast is part of a healthy lifestyle so they are more likely to set a healthy precedent for the rest of the day by making wiser food choices and exercising.
- People who eat breakfast regularly tend to eat fewer calories from fat and have a better vitamin and mineral intake.
So, how can we work breakfast into our busy lives?
- Prepare the night before by planning what you are going to eat the next morning and have it ready to go.
- Place a list of foods on your fridge that are quick and easy but also ones that you enjoy. It will make it easier to choose what to have for breakfast the next morning.
- Decide to drive through a fast food restaurant on your way to work but know ahead of time what healthy choice you will be ordering.
Finally, the following are some foods that you might consider for breakfast:
- Protein shakes. Select already pre-mixed shakes or ones that are easily prepared by adding water.
- Eggs. They are great for satiety and that is partly because they are high in protein. Proteins require more calories to digest. If cholesterol is a concern, egg whites are also high in protein and a great alternative.
- Dairy products such as cottage cheese, yogurts and milk are also high in protein but take the carbohydrate count into consideration for the rest of the day.
- High-fiber complex carbohydrates found in whole grains and cereals will also help to keep you satisfied because fiber increases the sensation of fullness. Low carbohydrate tortillas are great for using as wraps. Cheese, eggs, Canadian bacon and deli meat are just some of the foods that you could place inside the wrap. Just make sure that you are getting adequate protein and keep track of your carbohydrate intake for the rest of the day.
Next time you are tempted to skip breakfast, remember that many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.
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Water May Suppress Appetite Naturally
- Try drinking before a meal
- Some studies have shown that a decrease in water intake causes fat deposits to increase
Best Treatment for Water Retention
- The body perceives insufficient water as a threat to survival and holds onto every drop – resulting in swollen feet, legs and hands
- Give your body plenty of water so that stored water will be released
- Sodium – culprit, “wherever salt goes water follows” so, drink more water – water forced through the kidneys takes away excess sodium
Overweight / Larger People Need More Water
- Water is key to fat metabolism, also, metabolized fat must be shed
- Mayo clinic – body weight in pounds divided in half, convert into ounces, divided by 8 to determine cups needed
Weather / Exercise
- Increase in hot weather (especially dry heat)
- Drink before, during and after exercise – 1 cup within ½ hour, 4-8 ounces every 20 minutes, 1 cup following. Weigh before and after exercise Replace every pound lost with 20 ounces
- Cold water absorbed faster than warm
Constipation
Having difficulty drinking the 8 cups of water that is recommended daily for most people? Plan! Plan! Plan!
- Flavor it
- Have it with every meal
- Carry bottled water (drink on your way to work and on your way home) DRINK UP!
