Archive for Behavior Modification
Controlling stress a factor in controlling weight
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The journey to wellness involves the mind, body and soul. While the previous statement sounds cliché, it reveals the hard truth that many factors – other than food and exercise – can play prominent roles in our health and wellness. External stress can trigger a series of events that may come back to haunt you on the scale.
Stress contributes to weight gain in several ways. Cortisol is a stress hormone. When we’re under stress, the fight or flight response is triggered in our bodies, leading to the release of various hormones. Whether we’re stressed because of constant demands at work or we’re really in danger, our bodies respond like we’re about to be harmed and need to fight for our lives. To answer this need, we experience a burst of energy, shifts in metabolism and blood flow, and other changes.
A recent study done at the University of Rochester looked at workplace stress levels and how they can have an effect on weight. For complete article, visit the Pittsburg Post Gazette.
The N.E.W. Program’s Lifestyle Management Program is designed to provide the coaching and insight needed to make the key changes needed to succeed. The N.E.W. Program offers dedicated assistance with lifestyle modification and many other programs such as structured support groups, exercise groups, and private consultations with a dietitian and physicians, all at the center, on a daily basis.
‘Tune-Up’ can put weight loss back on all cylinders
Posted by: | CommentsSuccessful weight loss clients, whether they use surgery for leverage or not, identify new habits and a new lifestyle that results in a healthier stable weight and a better ability to live the life that they’ve wanted. Of course, finding the habits that work requires some up-front practice. Even though everyone enjoys healthier living, staying healthy requires maintenance.
Dr. Justin Braverman
Sometimes a person will be doing well and then either hit a plateau or, for some reason, begin to regain weight. If this has happened to you, it’s important to recognize it and then get back on track. The need to get back on track is something everyone experiences now and then in life and to make the process easier we have developed a simple program to assist our clients. The N.E.W. Tune-Up Program is designed specifically to help you get back on track quickly and to regain your success.
This program is short and focused. It is not for people that need to establish a completely new lifestyle from scratch, but instead it helps people who already know what lifestyle they want get back there quickly. The program focuses on maximizing weight loss, permanently.
Through The N.E.W. Tune-Up Program we will help you reset your goals and re-establish the lifestyle patterns you need to maintain permanent success.
The Tune-Up Program is a structured eight-week nutrition and exercise coaching program. It includes an initial comprehensive primary client assessment that consists of an executive medical evaluation, an evaluation of eating patterns and baseline activity level, and a comprehensive nutritional assessment.
It begins with a one-week metabolic re-adjustment followed by a structured nutritional progression over the next three weeks. The meal replacements used for the nutritional progression, the vitamins and all nutritional supplements needed to complete the entire program are included. Regularly scheduled nutrition re-assessment and dietary coaching will help clients develop the eating patterns and choices necessary for weight loss success.
Weekly Lifestyle Management workshops, exercise group meetings, and support group sessions are also provided to help clients develop the necessary tools to maintain permanent weight control. Finally, at the end of the eight-week program a thorough medical re-assessment will be completed.
If you have hit a plateau, or even regained some weight, remember that this happens to almost everyone in our society now and then. Realize that the important thing is to not be too hard on yourself, and consider using our Tune-Up Program to help you get back on track. The first step towards better health and a return to a healthier lifestyle is to recognize that it is something you want. Once you know this, give us a call, we’ll be glad to help.
Healthy balance yields weight loss, wellness
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Successful long-term weight control is only possible by living a lifestyle that results in a healthy balance between the average amount of calories eaten and the average amount of calories “burned” through activity. Considering all the possible foods that are available, and all the possible activities to do, it is certain that there are many lifestyle combinations to choose from.
To improve your quality of life you must change your lifestyle. Clients of The N.E.W. Program have decided to change their lifestyle and control their weight, whether through the non-surgical or the surgical weight loss program, and our Lifestyle Management Program is designed to give them the coaching and insight needed to make the key changes they need to succeed.
The Structured Lifestyle Management Program includes a combination of:
- Medical, psychological, nutrition and exercise evaluations
- Weekly lifestyle management workshops
- Weekly support group meetings
- Weekly exercise group meetings
- One-to-one nutritional consultations
- One-to-one exercise consultations
- One-to-one nutritional consultations
- Special presentations and events
The N.E.W. Program’s weekly workshop series continues Tuesday when John Jolliffe, MFT, presents “Speed Up Weight Loss by Slowing Down.” The workshop will be presented at 5:30 p.m., Tuesday, April 27 at our Newport Beach location.
Five healthy eating principles road map to success
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1. Eat Chewable Food—Not “Mush”
Chewing food provides more satisfaction when eating. Also, adequate chewing is important to avoid discomfort after surgery. Eating soft mushy foods that don’t require chewing will decrease your satisfaction after a meal, result in less satiety and limit your post-surgical success. (Mac and Cheese is high-calorie mush)
2. Eat 2-3 meals per day and 2-3 snacks per day. (Eat 5-6 times/day)
Eating regularly during the day will maintain a higher metabolism. Skipping meals will also result in fluctuations of your blood sugar and energy level and may cause cravings and headaches. Always eat breakfast.
3. At least three of the meals should be high protein meals
Remember, “protein first.” Protein causes more satiety than carbohydrates. When eating smaller portions, following a pattern of starting with protein-based foods (meat, fish, eggs, etc…) will also ensure better nutrition.
4. Get adequate hydration, but don’t drink with meals
Drink at least 2 quarts of calorie-free beverage per day, and drink 1 glass (8oz) of water, 30 minutes prior to regular meals. Do not drink during meals. Dehydration will often be mistaken as hunger, resulting in a need to eat more. Drinking a thirst-quenching liquid prior to meals will also eliminate the feeling of a need to drink during the meal. Drinking during a meal will “wash” food through the pouch and leave you hungry.
5. Eat good tasting, flavorful food; chew well and eat slowly
This is very important. There is no rule that patients cannot eat spicy, hot or tangy foods after surgery. You will be eating slowly and chewing for a longer time, and therefore you need to make sure that you have good tasting food that you enjoy. This is an important part of feeling satisfied after a meal. Eat well.
Phenomenal results linked to follow-up, N.E.W. plan
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Gastric Bypass patients at The N.E.W. Program were found to enjoy an average weight loss of 83 percent (of their excess weight) after two years. The ongoing success of these patients is directly attributable to The N.E.W. Program’s medical follow-up as well as our comprehensive lifestyle management program led by our surgeons, dietitians, and psychologists, therapists and exercise trainers.
During the first six months following surgery, our lifestyle management program assists patients in developing a lifestyle that maximizes their success. Lifestyle modifications are paramount to maintaining weight loss over time. All of the professionals working with The N.E.W. Program’s lifestyle management program work with our patients on a daily basis right in our main center, and all participate in our lifestyle management program.
Many surgeons claim to work with a comprehensive lifestyle program but generally the specialists they claim to work with actually work out of different offices and are not directly involved with their program on a regular basis, other than assisting with pre-operative clearance for surgery.
Not only does The N.E.W. Program offer dedicated assistance with lifestyle modification, but we provide many other programs such as structured support groups, exercise groups, and private consultations with our dietitian and physicians, all at our center, on a daily basis.
Mind, body work together to combat binge behavior
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A binge is defined as an uncontrollable behavior indulged to access and it can involve drinking, drug use or eating. Binge-eating is not merely a question of volume; it also involves the lack of control while consuming. This problem may affect many areas of the body, but the root of the issue lies in the brain.
The clinicians at the Mayo Clinic advise that binging may or may not be linked to binge-eating disorder and this could have negative effects on weight-loss attempts and create a dangerous and uncomfortable situation for patients who have had restrictive procedures. Binge-eating disorder is characterized by numerous behavioral and emotional signs and symptoms, such as:
- Eating large amounts of food
- Eating even when you’re full
- Eating rapidly during binge episodes
- Feeling that eating behavior is out of control
- Eating a lot when not hungry
- Depression
- Anxiety
- Frequent dieting, possibly without weight loss
- Frequently eating alone
- Feeling depressed, disgusted or upset about your eating
The N.E.W. Program’s weekly workshop series continues Tuesday when Karla Campbell, registered dietician with The N.E.W. Program, looks at “Recognizing and Avoiding Binging.” Ms. Campbell’s workshop will be presented at 5:30 p.m., Tuesday, April 6 at our Newport Beach location.
SMART goals get you there, keep you there
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Dr. Justin Braverman
Evolution is widely accepted as the gradual change of species over thousands or millions of years. The process of change – radical evolution – is much harder to accept on the individual basis. Reaching and maintaining maintenance in your weight loss journey may involve not just the shedding of weight, but the shedding of the self-imposed limitations that once defined you. The process of lasting change starts with internal factors and then moves to the external factors of weight and appearance.
Goal-setting is the first step in charting a new course in life, but the fear of disappointment keeps many from formal (written, verbalized) goals. Look at goals in two categories: Short-term goals that can be accomplished in the near future and long-term goals that will be reached over an extended period of time. Documenting goals will provide a sense of purpose, direction, and feeling of success. When failures come, we can ‘learn from “failures” so you can make changes for a more successful future.”
Quality goals are documented and they are also SMART:
- Specific – “I want an A1C of 6.5” vs. “I want to be healthier”
- Measurable – You must be able to evaluate the goal
- Attainable – Is the goal something you can reach?
- Realistic – How realistic are my goals?
- Timed – When will you have it done or re-evaluate?
You can merely ‘think’ about shedding your previous limits, but a state of ‘contracting’ will empower you and add a sense of accountability. Formalize and share your goals in a support setting or with a healthcare professional.
The N.E.W. Program’s weekly workshop series continues Tuesday with a focus on maintenance by Justin Braverman, M.D., natural orifice surgery director of The N.E.W. Program. The presentation will look at reassessing goals, how you value your health and ‘a lifetime of feeling good.” Dr. Braverman’s workshop will be presented at 5:30 p.m., Tuesday, March 30 at our Newport Beach location.
Take a D.I.P: Design Individualized Program
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Dr. Brian Quebbemann
An added challenge to modern weight loss strategies is the fact that people, even obese people, are not all the same. The causes and factors contributing to obesity are as diverse as the ages, genetics and body types that make people individuals. The good news, however, is that by understanding individual needs and health factors, you stand a much better change to enact the changes needed to make your weight-loss journey both individual and successful.
The N.E.W. Program utilizes a multidisciplinary team that includes experts in bariatric medicine, nutrition, exercise, clinical psychology, and laparoscopic surgery, and as a result, our center offers one of the most extensive aftercare programs in America.
Our team stands ready to help you understand your individual needs and design a program tailored to only you. In our next workshop, we will discuss “Designing Your Individualized Program” and these following areas:
- Goals, eating habits, activity levels
- Putting it all together
- Does body type make a difference?
The N.E.W. Program’s weekly workshop series continues Tuesday with a focus on individualized approaches to wellness and weight loss by Brian Quebbemann, M.D., surgical director of The N.E.W. Program. Dr. Quebbemann’s workshop will be presented at 5:30 p.m., Tuesday, March 23 at our Newport Beach location.
Tour offers insight into weight loss, facility
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Obesity can become a prison trapping its captives with the pain and suffering associated with a reduction in the quality of life. The N.E.W. Program utilizes a multidisciplinary team that includes experts in bariatric medicine, nutrition, exercise, clinical psychology, and laparoscopic surgery. In the embedded video, The Wellness Hour features an episode that includes a tour of the weight loss center, patient stories and an exclusive one on one interview with Dr. Brian Quebbemann, N.E.W. Program surgical director.
The Wellness Hour is America’s cable television leader in health news and information. The show airs more than 5000 half hours a month nationwide and Canada, airing in over 47 Million homes. The goal of the program is to provide the much needed medical and wellness information the public is seeking in order to make informed decisions regarding health and well being.
Bariatric surgery has benefits far beyond dramatic weight loss. After surgery, many chronic illnesses markedly improve and most of patients at The N.E.W. Program have discontinued multiple medications previously required due to obesity-induced illnesses. Through our research and numerous other published studies, the connection between obesity, chronic illness and quality of life has become quite clear. One thing is certain, when substantial excess weight is lost, both chronic illnesses and quality of life improve, and The N.E.W. Program can help you reach both of these goals.
Whole foods, lean proteins give maximum benefits
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Most diet and nutrition plans are full of foods to avoid or eliminate. What’s good to eat, then?
High-protein foods are the cornerstone of any healthy eating strategy. Eggs, for example, contain one of the most complete and digestible proteins available. The biological value of egg whites is so high that egg protein is the reference protein against which all other forms of protein are measured. Eggs are also a source of B vitamins, including B12. Fish is also a great source of protein and offers many other benefits: wild salmon is rich in heart-healthy omega-3 fatty acids; tuna provides B12 and thiamine, and many other types of fish are rich in nutrition.
Broiled, baked, seared, poached, or steamed, fish should not be overcooked to retain most of the vitamins. Fried fish is usually high in grease that makes you feel stuffed; for healthy weight people the feeling of being stuffed is uncomfortable and this is a key point to be aware of if you wish to control your weight.
Another fact to remember for healthy eating is that whole protein foods have the advantage of being digested slowly, resulting in a feeling of fullness and satisfaction that lasts for hours. Whole protein, natural foods are also packed with flavor.
We encourage clients of The N.E.W. Program to make these foods a substantial part of their N.E.W. nutrition strategy, not as weight loss tools, but as great tasting sources of nutrition with maximum health benefits that make them satisfied and happy after a meal.
