A week in the life of a “Weigh” to Better Health Team Weight Loss Challenge participant! CHC Support Team!

2012 Weigh to Better Health WEEK #5 (Jan. 27 – Feb 3)

Having fun while losing weight

Keep up the good work!

Way to go Rocco!

PEP TALK: Slow and steady wins the race! Pay attention to the small steps in life. Keep your focus on committing to healthy “short term goals” rather than just trying to weigh less. Remember that the medical literature has shown that individuals who exercise regularly are healthier independent of what they weigh.
A) Healthy Meal Plans and Suggested food options: The typical American diet is actually high in protein. A vegetarian diet offers lower cholesterol, higher fiber and potentially lower calorie alternatives.

For the dessert lovers. Craving “something sweet” after dinner is actually a habit. Try some of these low calorie dessert alternatives:

Food Choices: Carol’s Top dessert picks for less than 150 calories
• Skinny Cow: Fudgsicles (100 cal) or icecream sandwiches (150 cal)
• Jello Mousse Dark Chocolate Decadence (60 cal)
• Blue Diamond Cocoa roasted almonds or cinnamon/brown sugar (12 = 1oz)
• Barry’s French Twist pastries (60 cal)
• Miss Meringue cookies: Sugar Free (35 cal) or Fat Free (150 cal):
Vanilla, Choc., cappuccino, mint, lemon…
• Quaker Mini Delights Chocolatey Drizzle multigrain cakes (90 cal)

B) Exercise: Don’t be afraid of the water! People who exercise in the water exercise longer. Why? The warmth and buoyancy of the water is gentle on the joints. 75% of your body weight is eliminated when you are in our club’s pool! If you use a foam noodle then you are 100% weightless!
Try a water fitness class or take a swimming lesson with our instructor Greg Johnson (ask the front desk staff)

Exercise moves: Abs & Core: Curl-ups using the ab. bench = place the peg at “10”, keep head back against the head rest and avoid lifting the head as you curl up.
Seated rotations using the pulley system in the far fitness area = set the lever arm at 5, and the resistance at 2.0, sit on green ball, hold pulley and twist right and left.

C) Willpower Boosting Suggestions: Are you feeding your mood or is it true “hunger”? Ask yourself the following questions. “Am I actually………”
1) Tired? Then rest, relax or go to bed earlier than usual.
2) Bored? Distract yourself with a book, computer project or see a movie.
3) Anxious? Do Nancy’s deep breathing exercises or stretch.
4) Depressed? Go for a walk. Just 10 minutes of exercise can elevate your mood, or consider counseling.
5) Thirsty? Make a cup of tea or drink a large glass of water
6) Craving? Which is simply allowing a habit to continue.
Not sure? If your stomach is growling or it has been 3-4 hours since your last meal or snack, then allow yourself a healthy snack of 150 – 200 calories.

Want to know the “key” to successful weight loss?

Step by step approach to permanent weight loss.

What is the secret to successful weight loss and what does it take to keep from re-gaining? The answer is at Chatham Health and Swim Club, where participants have literally lost a ton of weight. Carol Penfield, owner of the Chatham Health & Swim Club, has applied her specialized medical expertise to help both members and non-members successfully lose weight. Her unique “Weigh to Better Health” team weight loss program not only works; it has also led to a healthier community. Since 2010, during three 6-week programs, 293 participants have lost 1,956 pounds while simultaneously raising over $38,000 to support primary care at Fontaine Medical Center. The enrollment fees for all the participants have been donated to the Cape Cod Healthcare Foundation in order to benefit the health of others in the community.

Carol Penfield, who is an independent nurse practitioner, applies the fundamental principles of a new medical specialty called “Lifestyle Medicine”. Lifestyle medicine offers proven strategies for converting knowledge “I know I need to lose weight” to action “here is my plan”. Solutions to changing exercise and eating habits must be very individualized. For example, a person who enjoys crunchy foods will not be satisfied with a low fat yogurt, or someone who grew up eating comfort foods will not adhere to eating celery!

Three [out of many] principles of the Lifestyle Medicine approach specific to treating obesity are as follows:
First, you must set appropriate goals by asking yourself the following questions:

• Why do I want to lose weight? Choose health-related goals that are achievable and measurable; rather than “because I want to look good” since only 1% of our population is ever truly satisfied with their appearance.

• How important is it, and how motivated am I? You should objectify your answer by using a scale of 1 – 10 (1 = not confident and 10 = very confident). If your confidence level is below 5, then the goals should stay small and be made weekly.

Second, routine exercise MUST be practiced. 95% of people who lose weight and keep it off exercise at least 5 times weekly for an accumulated amount of 60 minutes. Addressing specific barriers to exercise such as pain, time, or finances is critical in order to attain exercise adherence.

Third is accountability. Most individuals underestimate their daily dietary intake and overestimate their activity level, leading to gradual weight gain over the years.
Diet logs and the use of pedometers are excellent examples of objective recording. Reporting in to a group, coach, or medical professional such as Carol Penfield has been documented to improve outcomes.

Most New Year resolutions start to dwindle by the end of February. Successful gains in health will not be sustained by just a resolution once a year. There is another answer…Lifestyle Medicine. Lifestyle Medicine practices have been proven to be extremely successful nationwide by achieving measurable gains in health [including weight loss] over time. Common and critical conditions are treated, such as heart disease, diabetes, hypertension, arthritis, and back pain, as well as obesity. Carol Penfield’s Lifestyle Medicine practice, located on the campus of the Chatham Health and Swim Club, is the first such program on Cape Cod. She helps her patients find that delicate balance when creating attainable goals, in order to minimize discouragement and build confidence. The practice offers on-going individual and group support as well as weekly on-site or electronic check-in options, and is covered by most medical insurances.