Summary for HealthiNation’s Do the Math

Hosted by Dr. Paul Knoepflmacher, Internal Medicine

If you are thinking about losing weight, keep in mind that every weight loss plan should include two numbers: a weight loss rate and total. If you stick to a healthy, manageable routine, you should expect to lose one to two pounds a week

Most doctors advise people to lose five to ten percent of their starting weight. So, if you currently weight 200 pounds, you should plan to lose about 10 to 20 pounds this time.

Once you figure out how much weight you need to lose, you can get an idea of a realistic time frame. If you need to lose 25 pounds, you should realize that you will be embarking on at least a three month program.

And remember, focusing on the finish line will cause the days to creep by. Instead, let mini-milestones pump you up along the way. So, at each five pound mark, cut yourself a break … and a big slice of pizza!

HealthiNation offers health information for educational purposes only; this information is not meant as medical advice. Always consult your doctor about your specific health condition.

Author: Ms. Courtney Kline

Host Reviewer: Dr. Paul Knoepflmacher

Last Review Date: January 12, 2011

Reviewed by: Dr. Preeti Parikh

Reviewed by: Dr. Holly Atkinson

Sources:

1. Weight Loss Matters Tip Sheets. Alexandria, VA: American Diabetes Association, 2010. (Accessed on June 24, 2010 at http://www.diabetes.org/food-and-fitness/fitness/weight-loss/weight-loss-matters-tip.html)

-------------------------

Summary for HealthiNation’s Kitchen Diet

Hosted by Dr. Holly Atkinson, Internal Medicine

Now that you’ve decided to improve your health and lose weight by starting a new diet, you need to remove those old, tempting items from your kitchen. Here are some tips to get you started:

• Carefully clean out your cabinets. Find a food shelter where you can donate any non-perishable items. But don’t get rid of everything – tuck away your favorite treat, like a chocolate bar, in a side drawer. You can use it as an occasional reward.
• Post motivational notes or quotes on your refrigerator. They will remind you why sticking to your weight loss program is so important to you.
• If you share a kitchen with other people, make sure that everyone knows about your goals. They may not be on the same diet, but they can help you stay on track. A strong support system can be just as important as measuring cups for keeping track of portions.

HealthiNation provides health information for educational purposes only; this information is not meant as medical advice. Always consult your doctor about your specific health condition.

Author: Mr. Brendan Anderer

Host Reviewer: Dr. Holly Atkinson

Last Review Date: January 12, 2011

Reviewed by: Alexandra Adler

Reviewed by: Dr. Preeti Parikh

Source:

1. Keep Diet Reminders on Display. Mission Viejo, CA: Lifescript, 2009. (Accessed November 2, 2009 at http://www.lifescript.com/Body/Diet/Diet-tips/Keep_Diet_Reminders_on_Display.aspx)

------------------------

Summary for HealthiNation’s Emotional Eating Tip

Hosted by Dr. Preeti Parikh, Pediatrics

Whether the trigger is stress, loneliness, or even excitement, eating can have the power to sooth emotions. Some foods, like chocolate, tap into our biology by causing the release of mood-elevating hormones. Others can be a temporary distraction from upsetting thoughts.

Do any of these signs of emotional eating control your eating habits?

• You have hunger pangs that you want to satisfy immediately with a certain food like ice cream.
• Even once your stomach is stuffed, you keep eating because the emotions haven’t left.

Sound familiar? Try these approaches to avoid unconscious indulging:

• Find something to do for five minutes – anything besides eating.
• Make sure the rest of your diet is well-balanced so you’re less likely to give into sudden cravings.

But when you do have a craving, sometimes the best approach is to give yourself a break. Allow yourself to have just a small portion and then praise yourself for the effort you’re putting into making healthier eating decisions.

HealthiNation offers health information for educational purposes only; this information is not meant as medical advice. Always consult your doctor about your specific health condition.

Author: Ms. Courtney Kline

Host Reviewer: Dr. Preeti Parikh

Last Review Date: January 12, 2011

Reviewed by: Dr. Holly Atkinson

Source:

Weight-loss help: Gain control of emotional eating. Rochester, MN.: Mayo Clinic, 2009. (Accessed on August 4, 2010 at http://www.mayoclinic.com/health/weight-loss/MH00025.)

--------------------------

Summary for HealthiNation’s Diet Journal Tip

Hosted by Dr. Preeti Parikh, Pediatrics

One of the best exercises to incorporate into your weight loss plan is picking up a pen.

Journaling is a great way to hold yourself accountable for why you’re challenging yourself to get healthier in the first place.

• Start by writing down your goals along with the feelings and concerns that are motivating you to embark on this journey. Include your “before” stats and picture.
• Next, either consult a physician or do your own research to lay out an exercise and diet plan that’s healthy for your body.
• Keep your journal private, or go public with it online as a blog to share with supportive friends and family.
• You’ll want to keep track of what you eat and how much you exercise. Recording moods and feelings is also helpful for some people.

The extent of dedication is up to you. But setting aside at least five minutes a day to write will enrich your weight loss experience.

HealthiNation offers health information for educational purposes only; this information is not meant as medical advice. Always consult your doctor about your specific health condition.

Author: Ms. Courtney Kline

Host Reviewer: Dr. Preeti Parikh

Last Review Date: January 12, 2011

Reviewed by: Alexandra Adler

Reviewed by: Dr. Holly Atkinson

Sources:

1. Top 3 Reasons to Keep a Diet & Exercise Journal. Denver, CO.: Associated Content, 2009. (Accessed on August 4, 2010, at http://www.associatedcontent.com/article/846367/top_3_reasons_to_keep_a_diet_exercise_pg2.html?cat=51)

2. Weight-loss help: Gain control of emotional eating. Rochester, MN.: Mayo Clinic, 2009. (Accessed on August 4, 2010, at http://www.mayoclinic.com/health/weight-loss/MH00025.)

----------------------

Summary for HealthiNation’s Quit Day Tip

Hosted by Dr. Preeti Parikh, Pediatrics

Enough of saying “someday”: It’s time for you to set a quit day.

Pick a day that won’t be filled with stressful events, like the holidays. When you decide on the right day, proudly announce it to friends and family – they’ll encourage you to stick with your goal. For expert support, check out smokefree.gov/expert.html.

If you plan on going cold turkey, throw out all the cigarettes and ashtrays in your house, and practice saying: “No thanks, I don’t smoke.”

Plan a full schedule on that first day – not so packed that you’ll need a smoke break, but busy enough to distract you when you first start thinking about cigarettes. And don’t involve common smoking triggers like coffee or alcohol in your plans.

Now that you have a game plan, get extra motivation by watching HealthiNation’s “Quitting Timeline” to see how your body will heal itself day by day.

HealthiNation offers health information for educational purposes only; this information is not meant as medical advice. Always consult your doctor about your specific health condition.

Author: Ms. Courtney Kline

Host Reviewer: Dr. Preeti Parikh

Last Review Date: January 12, 2011

Reviewed by: Alexandra Adler

Reviewed by: Dr. Holly Atkinson

Source:

Toll BA, Katulak NA, Williams-Piehota P et al. Validation of a Scale for the Assessment of Food Cravings among Smokers.” Appetite 2008;50(1):25-32.

---------------------------

Summary for HealthiNation’s Stress & Withdrawal Tip

Hosted by Dr. Holly Atkinson, Internal Medicine

Now that you’re a quitter, you can throw out lighting up as an option for dealing with stress. Keep in mind that mood swings, anxiety, and irritability are all normal during nicotine withdrawal. So, now is the time to explore new ways of dealing with these feelings.

Take a moment to sit and write down the reasons you’re quitting as a reminder of why this period will be worth it in the end.

When anxiety rises, try calming your nerves by taking a long, deep breath – hold it for a moment and remind yourself how clean the air in your lungs is.

Staying active can be as simple as keeping busy with your favorite hobby or taking a walk – being physically active boosts your mood by releasing feel-good chemicals, like endorphins, in your brain. Experiment with yoga or meditation to see if they help keep you centered.

Find what gives you the strength for the challenge. There’s no greater reward for enduring withdrawal than a longer, healthier life.

HealthiNation offers health information for educational purposes only; this information is not meant as medical advice. Always consult your doctor about your specific health condition.

Author: Ms. Courtney Kline

Host Reviewer: Dr. Holly Atkinson

Last Review Date: January 12, 2011

Reviewed by: Alexandra Adler

Reviewed by: Dr. Preeti Parikh

Source:

Quitting Smoking- Help for Cravings and Tough Situations. New York, NY.: American Cancer Society, 2009. (Accessed on August 3, 2010 at http://www.cancer.org/docroot/PED/content/PED_10_13X_Help_for_Cravings.asp)

-------------------------

Summary for HealthiNation’s Diet & Withdrawal Tip

Hosted by Dr. Holly Atkinson, Internal Medicine

If you’re going to be a quitter, then you need to live like a quitter, and that means getting started on a healthy diet that will help your body recover from the effects of smoking.

But a diet doesn’t mean cutting out foods – in fact, limiting your food intake while trying to quit may increase your cigarette cravings. Instead, develop a nourishing plan that will help you get through those first rough months. Snacks are your friend – carry light snacks like pretzels, nuts, and fruits with you everywhere to keep your hands and mouth busy.

Incorporate filling grains like whole-wheat pasta into your larger meals; fried and fatty foods will only add to the sluggishness you may be feeling. And when you do need some pep, say no to crave-triggering caffeine in soda and coffee and opt for tea or water instead.

And remember, even if you do put on a few extra pounds during this time, the years you will add onto your life will make it well worth it!

HealthiNation offers health information for educational purposes only; this information is not meant as medical advice. Always consult your doctor about your specific health condition.

Author: Ms. Courtney Kline

Host Reviewer: Dr. Holly Atkinson

Last Review Date: January 12, 2011

Reviewed by: Dr. Preeti Parikh

Sources:

1. Quitting Smoking- Help for Cravings and Tough Situations. New York, NY.: American Cancer Society, 2009. (Accessed on August 4, 2010 at http://www.cancer.org/docroot/PED/content/PED_10_13X_Help_for_Cravings.asp.)

2. Toll BA, Katulak NA, Williams-Piehota P et al. Validation of a Scale for the Assessment of Food Cravings among Smokers. Appetite. 2008;50(1):25-32.