Thursday, September 24, 2009

Vivian Week 3



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

Thursday, September 17, 2009

Vivian Week 2



Vivian weighed in today at 245.5 pounds. She lost one pound this week. Way to go Vivian! Last week Vivian decided she wanted to do our medical weight loss program and our 28 day detox. Our 28 day detox consists of a modified elimination diet which is very restricting, eliminating food items such as gluten, dairy, caffeine, red meat, sugar, coffee and more. Last Sunday Vivian emailed me to let me know she was doing the detox but she felt very hungry and that she was extremely tired due to the fact her son was sick all weekend and wouldn’t sleep. She really sounded down and unmotivated. I told her that she should not feel deprived and hungry and that if she lost weight feeling that way she probably wouldn’t keep it off because who wants to feel like that? I suggested we postpone the detox plan for now and focus on learning how to make healthy choices and that I am not putting her on a diet, I am teaching her life long skills. For someone like Vivian (who has never been exposed to reading food labels, watching portions or understanding which ingredients are good for you and bad for you) beginning a restrictive diet will most certainly lead to failure. Eating healthy does not mean you have to go hungry and never having your favorite foods again. We need to take baby steps and it is going to take time to learn good eating habits. Going slow will give you a better chance for success.

Vivian told me how hard it was to pass up Chick-fil-A and not get a chicken biscuit. I told her that she can still have a breakfast sandwich that tastes good with less calories and fat. See below for the recipe and calorie information. Knowing I would never eat pizza, cookies or macaroni and cheese ever again would unmotivate me so what do you do? The key is to learn how to make healthy substitutes and watch your portions and that takes time to do. I will share one of the tips each week that I discuss with Vivian.

Tip: Use a salad plate as your dinner plate and don’t go back for seconds unless you are getting more green leafy vegetables. Thanks to restaurants people are under the impression that a normal size meal comes on a dinner plate (or bigger, like a pasta bowl) and that you fill it high and wide. When I am stressed (which can be often) I tend to want to eat a lot, so before I fix my salad plate with my dinner I will take a Tupperware container and fill it with fresh spinach leaves, diced cucumbers, mushrooms, and 2 tbsps. of balsamic vinaigrette (without high fructose corn syrup or added sugar), put the lid on and shake it up so the dressing gets on everything and eat that before dinner. You can eat a whole bag of fresh spinach because it is so low in calories and really good for you. You can use iceberg or romaine lettuce but it doesn’t have any nutrients in it and spinach does. This helps fill me up before dinner so I will eat less.

See you next week Vivian!


Egg, Turkey and Cheese Bagel Breakfast Sandwich: Toast one 100% whole wheat mini bagel, scramble one egg with 1 tbsp. of nonfat milk, 2 thin slices of mesquite smoked turkey grilled a little on the stove and sprinkle a tbsp. of finely shredded cheddar cheese (use low fat mozzarella for even less calories and fat). 271 calories, 23g protein, 26g carbohydrates, 12g fat

By eating this instead of the Chick-fil-a biscuit Vivian saved 149 calories, 18g carbohydrates and 7g of fat!

Wednesday, September 9, 2009

Vivian Week 1

Vivian Week 1
Click her for Vivian's video blog on her weigh in day!  She weighed in at 246.5 pounds and we did a body composition on her and 56% of her body is fat (that includes internal fat, not just fat close to the skin).  Wow, thanks for sharing this with us Vivian, it was very brave of you and because of that you will help encourage other people to lose weight.  We are really going to help her on her weight loss journy and we are hoping for great success!  It is really hard for her being a wife and mother plus working and going to school to find time to focus on herself.  So having people to help her and encourage her can put her on the right path to success.  You must have a support group somewhere and sometimes it is hard to find at home so that is where we come in.  If you'd like to be a part of Vivians Support Group go to our link below:  Advanced Integrative Medicine and give us a call. Good Luck Vivian and we will see you next week!

Sunday, September 6, 2009

Meet Vivian

Vivian is a 37 year old wife and mother who has been struggling to lose weight.  Vivian is the mother of an adorable 7 year old boy who is autistic which is a full time job in itself but she also works part time and is working on her Master's Degree.  Wow, is she busy!  With that kind of busy schedule how can she find time to focus on eating healthy and exercising?  That is where we come in.  Here at AIM we have set up a medical weight loss program that can help people like Vivian get on the right track to weight loss and great health!  After getting your medical background information we will perform our own diagnostic tests to see what we are starting out with and where we need to go.  You will meet with our medical doctor, Dr. Kimberly Green for a thorough physical examination.  Then you will meet with me to discuss meal plans and exercise plans to get you started on your weight loss journey.  We also have additional resources available for those who need additional help such as meal replacement shakes and supplements.  Vivian has just gone through her first appointment and is eager to get started.  She has decided to add on our 28 day detox plan to help boost her metabolism, lower her cholesterol and pre-diabetes.  Vivian will officially weigh in on Wednesday, September 9, 2009, so check back in for her first day on our program.  Good luck Vivian!