Sunday, May 9, 2010
The last time we saw Vivian she was on the right track. She had lost 7.5 pounds and was beginning to hit a plateau. So we sat down and mapped out her goals and step by step we discussed how we could achieve her goals. It wasn't going to happen overnight, she was (and still is) a very busy mom of an adorable boy named Brandon. Brandon is autistic and therefore requires constant round the clock care. He is so lovable but I get exhausted just watching Vivian take care of him. She is an amazing woman! Vivian is also taking classes for her degree in special education so she can help other kids like her son Brandon. How cool is that? With Vivian's Spanish heritage she grew up cooking delicious Spanish dishes that are usually high in carbohydrates and fat. She doesn't have much time to dedicate to planning meals and learning how to cook healthy. So during our nutrition counseling we discussed how to make a little change here and a little change there. We added exercise to her routine slowly and she meets with me and the other girls in our office for a weekly boot camp. This helps show her some exercises she can do on her own as well.
Now she has lost a total of 40.5 pounds! How awesome is that! She has really been doing great. Vivian has realized that weight loss is not just about diet and exercise, it's a whole lifestyle process. Getting enough sleep is HUGE with weight loss. So is finding times to de-stress. Vivian doesn't have to give up her favorite foods or favorite restaurants, she just learned how to make healthier choices. Whether it is decreasing her serving sizes, switching whole wheat pasta for white pasta or just eating a healthy salad first to help her not eat so much of her main meal. Eating good foods often helps maintain your blood sugar and fight off ravenous hunger.
Watch one of Vivian's older videos and you will be amazed at the difference. She has lost her weight slowly so that helps ensure that she is going to keep it off. Vivian wants to be healthy so she can give her son the care he needs and I'm proud to have her as a client. With her determination and being provided with the right information she is going meet and exceed her goals. Stay tuned for an update in the next few weeks. Congratulations Vivian!
Kristina Crossway, BS, CPT, CNC
Thursday, October 29, 2009
Good Luck Vivian!
Tip of the Day: Try to learn what glycemic foods are and eat low glycemic foods as they will help maintain your blood sugar. Start with looking up low glycemic veggies and fruits.
Thursday, October 22, 2009
As Vivian's life has been a little hectic the past couple of weeks she was interested in acquiring a little help controlling her appetite since stress can increase one's appetite or trigger unhealthy eating. Here at Advanced Integrative Medicine we have a variety of weight loss options and one of them is acupuncture. Our acupuncturist Tara Fernalld was eager to help. Tara also does acupuncture for pain and a variety of illnesses. Check out our website at www.aimedicine.com for more information on Tara.
In this video, Tara takes an ear probe to apply pressure to Vivian’s many trigger points on her ears to see which ones are the most sensitive. Once she finds the most sensitive ones Tara will then apply ear seeds to them to help guide Vivian where to apply pressure when she wants to decrease her hunger. Tara will look at these weekly as these sensitive areas can change from week to week. So we will be back next week to see how this helps Vivian during her stressful time. Plus Tara will check to see if any of the ear seeds needs to be moved. Good luck Vivian and thanks Tara!
Tip of the week:
Eating small meals/snack every 3-4 hours can help keep you from feeling really hungry. Snacks should consist of a carbohydrate and protein with some healthy fats. The protein and healthy fats help you feel full. Also fiber rich foods can help you feel fuller longer as well. A few examples are: small apple with 1/4 cup of nuts, small banana cut up and mixed with creamy natural peanut butter, a few plain rice cakes with a healthy hummus blend spread on top (read the ingredients, hummus should conain garbanzo beans and spices like garlic, peppers, etc...). Good Luck!
Thursday, October 15, 2009
Wow, it's been almost 6 weeks already! Vivian is a trooper. She didn't lose any weight this past week but that is ok b/c she has been doing so well. She's lost a total of 7.5 pounds, so that is over a pound per week. :) So Vivian don't get discouraged! Vivian was taking some temporarily prescribed appetite suppresents to help her out since she was so busy but it affected her sleep and that has made her feel worn down. So she stopped taking that and now wants to try acupuncture. We have a great Acupuncturist in our office and her name is Tara. Tara will work with Vivian next week and has ways to help her control her appetite. We will video this for you if anyone is curious to see how this works. I haven't tried it yet but I've heard so many great things about acupuncture for many different ailments. Dr. Oz actually had an acupuncturist on his show and they helped a woman on the show control her appetite, it was so cool. I'm glad that Dr. Oz supports alternative medicine. :)
Ok, well I hope you enjoyed this weeks video and next week we'll show you the acupuncture treatment with Tara!
Tip of the Week:
When you feel hungry drink an 8oz glass of water (I prefer mine ice cold) and then wait 20 minutes to see if you really needed that snack. It really works! Also, if I have the chance, I brush my teeth after drinking the water because I don't like to mix the taste of my snack with minty fresh breath and I will usually change my mind (especially if I'm just sitting around and I want to eat because I'm bored). Good Luck! :)
Posted by Kristina Shane at 9:08 PM
Thursday, October 8, 2009
Alright, Vivian is getting ready to begin week 5! She weighed in at 238.5 and lost another 1.5 pounds this past week. Woo Hoo! She is really doing great! This past week we went over some more healthy choices to make on the go. She has been really busy with going to work then picking up her son Brandon and then bringing him to a variety of therapies he attends throughout the week for his autism. Brandon actually joined us on our visit to Bahama Breeze we talked about last week. He has a beautiful yellow lab that goes with Brandon where ever he goes to help protect him and also help him calm down when Brandon gets really anxious. Brandon did very well at the restaurant, I was really impressed with him but he does keep Vivian very busy because she has to make sure he doesn't get really anxious too. Luckily our friend Katie was with us who is really great with kids and adores Brandon and she played with Brandon so Vivian and I could take a moment to look over the menu and pick out items that were safe choices no matter what restaurant we go to, in the event we can't look up the nutrional info before going to the restaurant.
She is still having a hard time getting in some exercise since she is soooo busy. So we set up her work station up with a stability ball to sit on. It is really great on your back. I love it myself, I can not sit in a regular chair for very long but I can sit on the stability very long and get some nice stretches and exercises on it while I'm working. Next week we will sit down and figure out a way to incorporate exercises at home.
Like Vivian said, we are hoping Dr. Green will be there next week to discuss her part of Vivians' weight loss journey. We have several weight loss programs. For patients that don't have a lot to lose and are looking to get healthier as well then we will talk to them about our 28 day elimination diet in which you eliminate foods that are hard to digest or create an inflammotory response. It takes 28 days for something to be rid of in the body. So while we eliminate certain foods, then we tell you what you can eat that are mild to the digestive system and do not create an inflammotory response. Along with this we have a vitamin shake to go with it to help make sure your body is getting the right amounts of good vitamins, minerals and some herbal supplements geared toward easing your stomach and liver processes. If patients come in who have dieted for many years and just can't succeed, then their first appointment is a complete physical with Dr. Green as well as taking blood to run a number of tests that will tell us of any potential risks the patients might have. This will tell us if the patient is ready to exercise and be a part of a diet program. For the patients that have a really hard time losing weight and they have tried and failed many times, then Dr. Green may prescribe an appetite suppressment just to help out in the first 1-6 weeks to help them while they learn healthy choices. Then they are weined off the medication and they are equipped with the knowledge of living a healthy life. In NO way do we encourage fast weight loss or try to get patients stuck on medication. It is monitored very closely by Dr. Green.
If you are in the Atlanta area and really want to lose weight and keep it off the healthy way then give our office a call at 678-867-7200. We give a 15 minute free consultation with no obligations and no harrassement, I promise. Come on in and we can help you get stared like we did with Vivian. Vivian has never understood what it meant to eat healthy because she comes from a Spanish background where they cooked a lot of foods and food is an integral part of the family. Remember the first week? She had decided to do the 28 day elimination diet along with starting her lifelong changes. By day 3 she was really hungry and really miserable. So I immediatley told her to stop the elimination diet and just focus on learning healthier options. She has been doing much better since then and she does not feel deprived.
I did suggest to Vivian to make a list of places that she likes to go on a regular basis and then we can look at each places nutritional information and pick which items would be best to get at each place. Then we can make a final list for her to carry around in her purse and when she needs to stop she will pull out her list and be able to order something healthy. I also told her to write down if she liked it and was it fullfilling. Then we can tweek it here and there. We also discussed having a list of items she needs from the store and then stick to that list and to not go shopping while she is hungry. Going to the store right after you had a big, filling meal is the best time to go.
Ok, that is all we have for now...we will see you all next week!
Thursday, October 1, 2009
Ok, we are getting ready to begin week 4! Vivian weighed in at 240 for a loss of 3 pounds! That's awesome Vivian! This past week I decided to take Vivian out to eat at one of her favorite restaurants, Bahama Breeze. I had Vivian go to the restaurants website to check out the nutrition information and then decide what she was going to eat before we even left to go. She was eager to see what her favorite dish faired on the nutritional side, which was the Grilled Fresh Salmon Tostada Salad w/chimichurri sauce. She was extremely surprised (and disappointed) to see that it was 1,045 calories with 57 grams of fat! So she looked at all the other lunch items and had decided she would like the appetizer crab, shrimp, mango, avocado stack which was 250 calories and 6 grams of fat. When she told me that was what she wanted I was a little concerned that it was too small and that she would not be very full and that she may not feel satisfied. I told her that the grilled chicken kabob over yellow rice is a nice size meal and only 385 calories and 6 grams of fat. She agreed that she would get that, however when we got to the restaurant she said she really didn't want the kabobs and she wanted the crab, shrimp, mango, avocado stack but was afraid to tell me, ha, ha. I said don't be afraid to tell me that, I was just concerned that it would not fill her up. So she asked if she could get the black bean soup with her appetizer making her total lunch 570 calories and 10 grams of fat. I said that was a great idea, that she would get something she really wanted and still within a reasonable calorie range. She also had her "fresh lemonade" which is water with lemon (0 calories!). Since she had a light breakfast and didn't have snacks then that was a great lunch for her. The next day she told me she was full until dinner (even had a lite dinner!) and her lunch choice was very satisfying.
Imagine how many people think that a salmon salad would be a healthy lunch item not realizing it was over 1000 calories! Many salads are really high in calories but people do not realize it. Cheese, croutons, dressings and portion sizes of meat on the salad can add up to a whole days worth of calories.
Vivian was getting used to finding time for her cardio exercise, which includes a video dance game she can do with her son, so I felt it was time to add some strength training. We went over some simple exercises she can do at home that used some light dumbbells and a stability ball. We also went over some foam rolling flexibility exercises. If you haven't tried foam rolling you need too! Most clients I introduce this to fall in love with it. My kids love it and we normally do it at the end of the day while watching TV. It is like giving yourself a massage without hurting your hands. I sent Vivian home with the foam roll so we will see how she enjoyed it. See you next week!
Thursday, September 24, 2009
Vivian lost 2 pounds this week! Woo-hoo! As Vivian stated we focused on calories this past week. Really just making her aware of how much calories she is about to eat and if it is too many then how can we change that. We didn't focus on how much protein, fat and carbs her foods were this week because we really need to take this in baby steps so she will really learn and retain the information. If I throw it all at her at once then she will be confused and when we are confused we are overwhelmed and don't want to learn anymore. So this morning she was running late and called the office and wanted to know if we wanted her to pick up anything while she was out. I asked her what she was getting and she was hesitant, she wanted to go to Chick-fil-A, so I pulled up a calorie list of their food items and she really wanted an egg and a bagel, so that came out to 320 calories which was a great range for her for breakfast. It did have 42g of carbohydrates and the bagel, even though multi-grain, was still processed so I suggested next time we get this also get a large fruit cup with it and remove half of the bagel from the sandwich.
We discussed how we were going to implement exercise into her busy life. Having an autistic son makes it really hard to find time so what I suggested to get started was to find a physical game or a kids workout dvd that her son would like and they both do them together. She ended up getting a dance, dance, revolution type game and she and her son like to play it. So I said for this week to do it at least 3 tiimes per week for 20 minutes. I don't want to wear herself out in one week and have her quitting it all together (baby steps). Next week she is getting some 3-5 pound dumbbells and a stability ball. I will show her some exercises for each body part for her to do 2 times per week to start. We are also going to go out to lunch and I'm going to let her choose the place we go and then I'm going to have her figure out what they serve and what the calories are and we are going to figure out what we want before we even get there. I do this all the time myself. A website that I like to utilize is www.caloriesperhour.com and they have all grocery items and most fast food places with some restaurants. If you can't find what you're looking for then you can go to that restaurants website for their nutritional info. If they don't have it then choose another restaurant. Places like the Cheesecake Factory do not publish their calories and serve portions that are 2, 3 or 4 times a serving! It's been said that one of their dishes is over 3000 calories! Once slice of cheesecake is around 800 calories! So that one slice of cheesecake is about half of your total daily calories, not to mention the amount of fat in it.
Ok Vivian, I'm looking forward to exercising with you and going out to lunch. Be prepared! Good Luck! I know you can do it!
Ok guys, don't forget to tune in next week to see clips of our restaurant outing and exercise teaching.
Tip of the week: Look up the restaurants before you go out to eat so you can find out how much calories are in certain dishes. Sometimes what you think is healthy is not healthy at all. Until nextweek! Bye! Kristina