Have you ever sat down in front of the television with a bowl of chips while watching your favorite show, only to look down during the commercial break to see that all the food is gone? What’s worse is you find yourself walking into the kitchen to get something else because you still feel like your craving has not been satisfied.
This is an example of mindless eating, in which we don’t pay attention to what we are eating. To protect yourself — and your waistline — from this practice, Erin Walker, a registered dietitian with Memorial’s Weight Loss & Wellness Center suggests adopting a “mindful eating” habit. Read the rest of this entry »
You’ve made it through your first full week on your weight-loss journey. You’ve controlled your portion sizes. You’ve started exercising. All in all, you’re feeling pretty good about yourself as you relax on the couch on a Friday night.
Then your husband walks in with a large bag of Lay’s Wavy Potato Chips and a generous bowl of French onion dip. You’re going to give him a piece of your mind for tempting you – after you’ve sampled some of those chips.
Losing weight is hard enough on your own, but it’s also important to have your family on board when you set sail on your weight-loss journey. How do you get them on your side? Read the rest of this entry »
When it comes to weight management and obesity, the internet is a grab bag of conflicting information, all touting itself as accurate. Luckily, Memorial Bariatric Services, part of the Memorial Weight Loss & Wellness Center, has the facts in an area riddled with fiction.
Myth 1: Bariatric surgery is a “quick fix” for obesity.
Fact: Bariatric surgery is a tool that can aid in what will be a lifelong commitment to health.
“Believing in ‘quick fixes’ with bariatric surgery is like believing in Santa Claus or the Tooth Fairy,” said Max Hammer, MD, bariatric surgeon with Springfield Clinic and one of the five physician leaders for the Memorial Weight Loss & Wellness Center. “Bariatric surgery is designed to remedy a lifetime of problems that can shorten one’s lifespan and decrease one’s satisfaction with his or her current situation in life. Morbid obesity is dangerous. The fix is for life. It requires dedication and commitment.” Read the rest of this entry »
Meet Linda. She has struggled with gaining weight and then losing it, only to gain it back, since graduating from high school. Recognizing that her emotions influenced her food intake, she knew she not only needed to improve her diet, but also manage her emotionally fueled eating habits.
Linda is a patient of the Memorial Weight Loss & Wellness Center and has agreed to share her journey to better health. This video describes her progress one month into her program. Read the rest of this entry »
Eating right can be a dilemma. Even when we know what we should be eating, eating the appropriate amounts can be difficult. It’s hard to stop after just a few chips or a half-cup of frozen yogurt.
Recipes that serve up to six can lead to huge portions for three or four people. Making pasta for two might as well require a PhD. And dinner out at a restaurant? That hibachi meal for one could probably feed a family of five.
We asked Angie Sebree, registered dietitian with the Memorial Weight Loss & Wellness Center, for her tips on how to maintain healthy portion size—at home and out to eat. Read the rest of this entry »
With Valentine’s Day approaching, romantic music may do more than just warm your heart – new research shows listening to music you like may improve your heart’s health.
According to an article published by Harvard Medical School, music alone will not cure or prevent heart disease but it can help people recover from cardiac surgery, relieve stress and perhaps slightly lower blood pressure. For those who do not currently have heart problems, music has been shown to lower blood pressure and ease stress. Read the rest of this entry »
If you are making positive lifestyle changes in order to improve your nutrition and overall health, don’t allow portion sizes to derail your efforts to make smarter food choices. Sometimes a visual reminder makes all the difference! What does a half cup of frozen yogurt or a tablespoon of light salad dressing look like? Rein in your amounts with the infographic below.
Read the rest of this entry »
Healthy eating requires planning and persistence – but it doesn’t have to be difficult. Use these 10 tips to help you establish healthy routines and stick with them.
Don’t skip meals.
Our bodies and brains need calories on a routine basis throughout the day. Eating every 3-4 hours will spread your calories and energy evenly throughout the day, not allowing you to be overly hungry and succumb to that tempting plate of chocolate chip cookies.
When we fail to plan, we plan to fail! Fast food and vending machines aren’t nearly as temping when a packed lunch is waiting in the fridge and healthy snacks are an arm’s length away. Pack a bag with weekly daytime snacks to have on hand and use dinner leftovers as part of your lunch the next day.
Eat a Balanced Plate.
Balance is important in all aspects of life but especially helpful when trying to adapt a healthier eating style. Choose a plate that is 9 inches in diameter, dividing the plate into sections: half of the plate non-starchy vegetables; a quarter of the plate lean protein and a quarter of the plate starch or starchy vegetables. Add a side of fruit or serving of low-fat milk to round it out. This provides instant portion control, a variety of vitamins/minerals and a mix of complex carbohydrates, fiber and protein to keep us full for a longer time period. Read the rest of this entry »
Reason #10 – For your children or family members who depend upon you.
Making your health a priority helps you to participate more in the lives of your children and family members.
Reason #9 – For your significant other who loves you.
Good health can be contagious. When you model better choices, the effects can influence others to move in a similar direction.
Reason #8 – For improved your physical ability and reduced risk of injury.
A stronger you is better able to tackle yard work, household chores and tasks at work.
Reason #7 – For increased energy.
Who wants to be lagging and dragging when there are things to do, places to go and people to meet?! And you don’t have to be a social butterfly to appreciate having more energy to do the things you love to do. Read the rest of this entry »
When the holidays roll around at the end of the year, many of us give in to all-or-nothing thinking when it comes to the food we eat.
Finding balance is a challenge with all the holiday parties and family gatherings that fill our calendars. And who can resist a favorite dessert or an extra big scoop of a beloved comfort food, like Aunt Myrtle’s sweet potatoes? After all, the holidays only come around once a year.
All-or-nothing thinking leads to unrealistic goal-setting, said Micca Donohoo, RD, LDN, bariatric surgery program coordinator with the Memorial Weight Loss & Wellness Center.
People go to parties and decide that they won’t eat anything, for example. When they succumb, they say to themselves, “I’ve already blown it. I’m just going to go ahead and stay off of it altogether.”
One way to help yourself is to make scaled-down versions of your favorite holiday foods and treats. There are a lot of recipe substitutions that will help you cut back on calories, fat content or both. Then you can make your own version of Aunt Myrtle’s sweet potatoes and have them anytime of the year.
Here are several swap-outs you can try to make your recipes a little healthier: Read the rest of this entry »