Handout for Week January 11, 2016

Soda Addiction - Regular and Diet
( Prevention Magazine 1/2016 by Aviva Patz reference)


Drinking soda provides a caffeine high, a sweet jolt and the enjoyment of popping the can. Yes even artificial sweeteners can provide the sweet jolt. These sweeteners stimulate the production of insulin and thus lower your blood sugar and increase cravings and increase the propensity for insulin resistance. These metabolic effects lead to belly fat, weakened bones, and the metabolic syndrome ( high blood pressure, elevated glucose (regular), cravings (artifical), and elevated cholesterol )

What we need to do is "crush the can or throw away the plastic bottle" It takes  21 days to break a habit with a new one.

The steps are as follows:

1.  Why do you want it? Boredom? Energy? Substitute coffee or tea for the caffeine
2.  Replace "I can't have a soda" with " I do not drink soda"
3.   Ask friends to support you
4.   Identify the high risk times for you and avoid them or substitute something, not food
5,   Check your thyroid function and think about estrogen and progesterone levels
6.   An addiction leads to decreased dopamine, serotonin, and norepinephrine ( feel happy chemicals)
7,   Addictions can lead to insomnia , headaches, fatigue, depression
8,   Increase protein intake, do not skip meals, get sleep
9.   Use our Blue Cards to assess your weak times
10, Add vanilla extract, coconut or cinnamon to coffees to make them more tasty
11. Dash of salt to sweets enhances their sweetness - watermelon and salt most common used
12. REMEMBER one a day is most likely not bad, it is the excess or chronic use that makes the       difference


Dr B

SUCCESS DIET

Specific – What do you want? Why do you want to diet?

Unconditional – No excuses! “I can do it!”

Clarity – Be clear about the road to success

Consciousness – Be awake to your eating and habits

Energized – Enthusiastic, committed every day

Selfish – Focused on self and what YOU want (use NO!)

Support – Your Weight Loss for Life and who else? Be specific.

Call us to learn about the new approach.

Dr. B 402-812-8400

The Healthy U - What we have learned in 2015

The Healthy U - What we have learned in 2015

On Saturday December 19 at 10 am at Your Weight Loss For Life Dr. Bouda will recap the 2015 learnings for the #1 Weight Loss Program in Omaha. Do you want to live healthy. Do you want vitality and zest every day. Come and share our analysis of or our patient experience and review of the literature. A perfect way to learn how to become the New You in the New Year!

Dr B

Positive Emotions

Positive Emotions – Are They Really Necessary – YOU BET!!!

Positive emotions are essential for change, growth, functioning, health and well-being. You can choose to convert negative self-talk that currently tends to plague your daily life. START with “I CAN”

The following are common types of thinking that can get you in trouble fast!

Rationalizing -  I can eat what I want now that I hit my weight goal.

Underestimating Consequences – Walking every day really does not matter to my weight

Deluded Thinking – I blew it with that donut, might as well keep eating

Arbitrary Rules – I was raised to clean my plate

Mind Reading – I will hurt their feelings if I say no to her cake

Exaggerating – I can not LIVE without my chocolate ( actually you cannot live with it)

Justifying – I deserve to pig out – I am so depressed

Emotional reasoning -  I feel fat, I will never look good enough

The approach is reframing and we can help you do this at Your Weight Loss For Life with our coaches and doctor/nurses who ARE present for all visits to our program. This  will build confidence, resilience, and make you flexible tolerate change. Come see us to start your new LifeStyle Journey.