Calorie Counts
If you are still blissfully unaware of how many calories are in your movie theater popcorn, amusement park funnel cake and frozen margarita, SAVOR IT, because you won't be able to escape the truth a year from now. The FDA will require chain eateries to post calorie counts for all items on the menu - including drinks. 50% of the people underestimate the calories they consume in a day.
We are terrible at judging the amount of calories we consume each day.
300,000 shops will be required to show calorie counts. Americans eat ⅓ 33% of their calories outside their homes. Remember a calorie is not a calorie! There are good calories and bad calories. You will need to learn this to maintain or lose your unhealthy weight. Adding 5 pounds of muscle will burn 26 pounds of your frame in a year!!!
Carrot walnut muffin - 540 calories
Green tea Frappuccino Venti - Starbucks- 440 calories
Pecan crusted chicken salad - TGI Fridays- 1080 calories
Vegetarian lettuce wrap - PF Chang - 610 calories
Perfect Margarita - Applebee's - 340 calories
Cinnamon Roll - Panera - 670 calories
Check out the Calorie King book for more
Remember:
Recognize how many calories you ate
Do not lie to your self
Regret it BUT do not beat your self up
Ask " What can I learn from this "
CHANGE BEHAVIOR
A mistake does not destroy a self plan
Dr. B
Friday, July 31, 2015
Friday, July 10, 2015
CAUSES OF OBESITY YOU ARE NOT AWARE OF
Risks of Obesity You NEVER Realized
Eating at least one mid day snack decrease obesity risk -39%
Eating dinner as your largest meal of the day increases obesity risk +6%
Waiting > 3 hours after waking to eat increases obesity risk +43%
Eating more than ⅓ of your meals in a restaurant increases obesity +69%
Going to bed hungry increases your obesity risk +101%
Eating breakfast away from home increases obesity risk +137%
NOT EATING BREAKFAST INCREASES OBESITY RISK +450%
HOW DO YOU ACT DIFFERENTLY THAN ABOVE.
SIMPLE CHANGES CAN INCREASE YOUR LIFE SPAN AND HEALTH
COME GET HEALTHIFICATION FROM US
YOURWEIGHTLOSSFORLIFE.COM
Eating at least one mid day snack decrease obesity risk -39%
Eating dinner as your largest meal of the day increases obesity risk +6%
Waiting > 3 hours after waking to eat increases obesity risk +43%
Eating more than ⅓ of your meals in a restaurant increases obesity +69%
Going to bed hungry increases your obesity risk +101%
Eating breakfast away from home increases obesity risk +137%
NOT EATING BREAKFAST INCREASES OBESITY RISK +450%
HOW DO YOU ACT DIFFERENTLY THAN ABOVE.
SIMPLE CHANGES CAN INCREASE YOUR LIFE SPAN AND HEALTH
COME GET HEALTHIFICATION FROM US
YOURWEIGHTLOSSFORLIFE.COM
Wednesday, July 8, 2015
Bringing you up to date
Dr. B has several new items
1. We will be introducing a Cleveland Clinic Heart Lab test to assess your risk for heart attacks. This is to start in September and is @$45 and covered by insurance.
2. We will be introducing ultrasound testing in our office in September for blood vessels to see if there is danger of them clogging and causing strokes and heart attacks.
3. Dr. B has signed up for OnDoc and this is a telemedicine office visit for $39 and is available for any medical problem except narcotics. This is available now and ask us about it. Much better than an office visit, ER visit or urgent care visit. Nebraska states this fee can be submitted for reimbursement to your insurer.
4. Starting in August YOUR WEIGHT LOSS FOR LIFE will have an App for your phone that can monitor your diet and calorie intake. This is available to all members of YOUR WEIGHT LOSS FOR LIFE actively enrolled.
5. We are starting the use of Contrive for our clients who have plateaued int their weight loss or are entering maintenance. A prescription from us is reduced in cost with available coupons and is attached to a blue tooth scale mailed to your house.
6. Look for more changes in the future, check out our new windows
7. Join our HEALTHIFICATION TEAM as soon as you can!!!
1. We will be introducing a Cleveland Clinic Heart Lab test to assess your risk for heart attacks. This is to start in September and is @$45 and covered by insurance.
2. We will be introducing ultrasound testing in our office in September for blood vessels to see if there is danger of them clogging and causing strokes and heart attacks.
3. Dr. B has signed up for OnDoc and this is a telemedicine office visit for $39 and is available for any medical problem except narcotics. This is available now and ask us about it. Much better than an office visit, ER visit or urgent care visit. Nebraska states this fee can be submitted for reimbursement to your insurer.
4. Starting in August YOUR WEIGHT LOSS FOR LIFE will have an App for your phone that can monitor your diet and calorie intake. This is available to all members of YOUR WEIGHT LOSS FOR LIFE actively enrolled.
5. We are starting the use of Contrive for our clients who have plateaued int their weight loss or are entering maintenance. A prescription from us is reduced in cost with available coupons and is attached to a blue tooth scale mailed to your house.
6. Look for more changes in the future, check out our new windows
7. Join our HEALTHIFICATION TEAM as soon as you can!!!
Wednesday, April 15, 2015
Current Weight Loss Information from Conference
NUTRTION MEETING 4/14/15 BASED ON METHODIST DIETETIC DEPARTMENT, NCCN AND AMERICAN J CLINICAL NUTRITION 2012
1. Sarcopemic Obesity – low muscle with high fat usually from multiple failed diets
2. Functional Decline based on #1 based on measurement of stooping, squatting, walking, with increased sitting
3. Mental Commitment: LOOK, SEE, TELL THE TRUTH AND TAKE AUTHENTIC ACTION ( Do Not Kid Yourself and avoid Measurements)
a. People tend to be ostrich based and keep their head in the sand
b. Use the scale every day
c. See how your clothes fit
d. Measure your exercise tolerance
4. Cancers up to 50% caused by Obesity and Obesity now has PASSED smoking as the highest lifestyle risk for CANCER. Obesity is BMI > 30.0
5. Soy is NOT bad and in fact decreases risk of cancer
6. Post healthy weight attainment – 7 servings of non-starchy vegetables and fruit per day ( American average is < 2/day counting French Fries)
7. Avoid Salt – recommended daily is 2400 mg normal and we actually eat 7,000 to 12,000 per day because of processed foods
8. Avoid Carbohydrates recommended daily for health is 150 grams/day and we are now averaging 250-300 grams/ day which is the equivalent of 150 pounds of sugar per year because of processed foods and calorie dense foods and starchy vegetables with a high Glycemic Index.
9. Remember it is NOT sugar that feeds CANCER in overweight people but the Insulin associated with it and Insulin Like Growth Factor -1 (ILGF-1) that is associated with high insulin from TOO many carbohydrates
10. We need a happy MARRIAGE with our food not a combative dysfunctional relationship
IN THE FUTURE WE WILL DISCUSS EACH OF THESE TEN POINTS FROM THE UPDATE ON THE LITERATURE FROM 4/14/15.
1. Sarcopemic Obesity – low muscle with high fat usually from multiple failed diets
2. Functional Decline based on #1 based on measurement of stooping, squatting, walking, with increased sitting
3. Mental Commitment: LOOK, SEE, TELL THE TRUTH AND TAKE AUTHENTIC ACTION ( Do Not Kid Yourself and avoid Measurements)
a. People tend to be ostrich based and keep their head in the sand
b. Use the scale every day
c. See how your clothes fit
d. Measure your exercise tolerance
4. Cancers up to 50% caused by Obesity and Obesity now has PASSED smoking as the highest lifestyle risk for CANCER. Obesity is BMI > 30.0
5. Soy is NOT bad and in fact decreases risk of cancer
6. Post healthy weight attainment – 7 servings of non-starchy vegetables and fruit per day ( American average is < 2/day counting French Fries)
7. Avoid Salt – recommended daily is 2400 mg normal and we actually eat 7,000 to 12,000 per day because of processed foods
8. Avoid Carbohydrates recommended daily for health is 150 grams/day and we are now averaging 250-300 grams/ day which is the equivalent of 150 pounds of sugar per year because of processed foods and calorie dense foods and starchy vegetables with a high Glycemic Index.
9. Remember it is NOT sugar that feeds CANCER in overweight people but the Insulin associated with it and Insulin Like Growth Factor -1 (ILGF-1) that is associated with high insulin from TOO many carbohydrates
10. We need a happy MARRIAGE with our food not a combative dysfunctional relationship
IN THE FUTURE WE WILL DISCUSS EACH OF THESE TEN POINTS FROM THE UPDATE ON THE LITERATURE FROM 4/14/15.
Sunday, March 29, 2015
Choices to practice before summer
CHOICES FOR US!!!
-NO fast food restaurants
-No restaurants with a single first name eg Cecil’s
-No appetizers
-Desserts only once a week and not Friday, Saturday, Sunday
-No buffets
-Smallest portions possible
-No breads
-Eat half of what you are served
-Largest meal breakfast or lunch NOT dinner
- Bedtime snacks only protein or small fruit
-Colorful vegetables – steamed
-HYDRATE before meals
- Eat opposite handed
-Decrease stimulants – caffeine, nicotine, toabacco, alcohol
-Increase salads using only red wine vinegar only
-Minimal grilled products – no fried and breaded
-Increase non meat protein supplements
-Fast one day a week to understand your hunger
-GUMA – Get Up and
Move Around
- Get a hobby that that requires activity
- TV less than 20 hours per week
-Eat separate from TV
-Sleep 7-8 hours – quiet one hour before bedtime
-Sleep hygiene
-Be conscious of your weight and calorie needs
Monday, March 23, 2015
Why Fat??
It is no longer what I can do to food but what it can do to
me!!!
Choices, portions, timing, content, environment, self-pride
and genetics all play a role. Self-pride in how we look and how we are viewed
is ignored.
Choices refer to the types of food we consume. Ethnic
upbringing and family traditions help create these choices. Celebrations are centered upon food and
ingrained from childhood. Social activities relentlessly move toward eating and
sitting usually late at night as we age.
Aging decreases the natural caloric burn in our bodies. We
become enthralled with alcohol as a social interaction and necessity.
Appetizers and bread before meals enhances carbohydrate intake and changes the mechanisms
we are born with to handle high carbohydrate food items.
We have all been led astray by unscientific observations and
zombie statistics perpetrated upon us by medicine and money focused food
lobbies.
Advertising is a reinforcement of our family experiences.
Because we pay to eat out we feel obligated to finish our meals that are
gargantuan in proportion to our needs.
We become ostriches in effect. We keep our head in the sand,
avoid the daily scale assessments of our control, buy new clothes and allow our
right frontal lobe to no loner accurately assess our appearance.
You can get rid of these if you undertake a real life style
change. It is never to late to be healthy and to live better longer.
Dr. B
Wednesday, March 4, 2015
Recent question about Vinegar Diets
I had a call from a nurse asking about the Vinegar Diet that is the rave among her friends. It wants you to consume 1-2 tsps in 8 ounces of water 1-2 times per day. The only study published in a peer reviewed journal is from Japan where 175 people were divided between the vinegar additive and not but the food intake was consistent between the two. After 8 weeks the vinegar people had lost 1.5 pounds and the non vinegar people gained 1.5 pounds. Not a resounding success. This another example of fad-diets that purport to be quick fixes but are NOT life style changes.
I recommend as a salad dressing vinegar with a squeeze of lemon and a touch of Parmesan cheese crumbles to create a tangy dressing with almost no calories.
There was some talk that vinegar stabilizes your blood sugar levels. Researchers stated that there was benefit to the level of emptying your flooded basement with a teaspoon. Right action but success limited.
Be cautious about marketing ANY item or program that purports to have a fix that does not require an individual life style change.
Come listen to our education @ Saturday at 10 am for 30 minutes. Also remember that I will be walking one mile with any body who shows up on the 2nd Saturday at 8 am and the 4th Wednesday at 6 pm Then answering medical questions in an open forum for 40 minutes after.
Dr. B
I recommend as a salad dressing vinegar with a squeeze of lemon and a touch of Parmesan cheese crumbles to create a tangy dressing with almost no calories.
There was some talk that vinegar stabilizes your blood sugar levels. Researchers stated that there was benefit to the level of emptying your flooded basement with a teaspoon. Right action but success limited.
Be cautious about marketing ANY item or program that purports to have a fix that does not require an individual life style change.
Come listen to our education @ Saturday at 10 am for 30 minutes. Also remember that I will be walking one mile with any body who shows up on the 2nd Saturday at 8 am and the 4th Wednesday at 6 pm Then answering medical questions in an open forum for 40 minutes after.
Dr. B
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