Great Weight Loss Tips From Dr. Petter

We're knee-deep in the holidays, and by now you may be feeling a wee bit bloated.  My dear friend Dr. Linda Petter, has a very helpful website in which I found this article that I urge you to read.  Could save your waistline.

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Weight loss tips that really work | Dr. Petter

By DR. LINDA PETTER
Auburn Reporter Columnist
January 13, 2011 · Updated 4:47 PM
0 Comments

One of the most common New Year’s resolutions is to lose weight. So, what are the secrets for a successful weight-loss program? How can an individual successfully achieve this goal and keep the weight off long-term? There are no secrets to weight loss, no “magic pill” that instantly and safely removes that unwanted fat. “Crash” or fad diets do not work long-term. Moreover, these often extreme weight-loss programs actually can be detrimental to your health in the long run. It may have taken years to put on the weight, so realistically it takes time to safely and effectively slim down. With more than 64 percent of Americans overweight, most adults would benefit from reducing their daily caloric intake. Healthy weight loss is considered one to two pounds per week. This can be achieved by decreasing calories by 500 to 1,000 per day. Here are five essential tips for a successful weight loss program: First, do not eat within three to four hours of bedtime. This is a major mistake that most people make. Eating before going to bed is the best way to put weight on, not take weight off. Second, about 15 minutes prior to a meal, drink eight ounces of water, or eat a green salad with low-calorie dressing. This functions to begin to fill-up the stomach so you eat less. Third, do not skip meals, as this helps prevent binge eating. Fourth, eat three healthy, well-balanced meals every day. An easy way to remember what “well balanced” means is to picture a dinner plate. Two-thirds of the plate should contain a combination of fruits, vegetables and carbohydrates (i.e., bread, rice, pasta, potatoes); the remaining one-third comprising protein. The average adult man needs to consume 2,500 to 3,000 calories every day; a woman 1,800 to 2,200. Fifth, eat adequate amounts of protein. The average man needs 56 grams of protein a day, a woman 46. Protein sustains your body long term, so you feel more satisfied, less hungry in between meals, resulting in fewer cravings and therefore snacking. Examples of protein sources of food are nuts, cheese, eggs, fish, chicken and turkey. In addition, an equally important part of a successful weight loss program is exercise. Adults should exercise 30 minutes, five to seven days a week. Aerobic activity like fast walking, jogging or step-aerobics. If your life is overly hectic, too busy to schedule a daily workout, than purchase a Pedometer. They cost about $5 and can be bought at retails stores like Walmart. Clip this small device to your waistband and just walk 10,000 steps a day. If you have successfully implemented and adhered to a healthy diet and regular exercise program but are not seeing realistic results, consider taking an oral weight-loss aid. Alli can now be purchased over-the-counter, without a prescription. It is a “fat blocker,” which means, it essentially decreases the fat absorption in the intestines. It is safe, effective and extremely helpful for assisting a weight loss program; therefore, helping you achieve your weight-loss goal and keeping your New Year’s resolution.

Dr. Linda Petter, of Auburn, is a weekly feature on the ABC affiliate KOMO TV/News Radio in Seattle (1000 AM & 97.7 FM) every Sunday live 7:45 a.m., and a weekly columnist for the Auburn Reporter. Petter is Chief of the Department of Family Practice at St. Francis Hospital in Federal Way. She is a consumer healthcare advocate, and her books, “Healthcare On a Budget” and “Common Medical Sense” are available on Amazon.com

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For even more helpful health information, please feel free to visit her website:

http://docforall.com/index.html

Enjoy in good health!



The Barefoot Diabetic

My Body and I Are In Negotiations...

At the ripe age of 51, I have come to realize how important it is to "listen" to what my body is saying.  A few aches here, a few pains there lets me know that I'm not doing something right, or I'm doing too much of whatever activity in which I'm engaged.  With corrective measures, I get myself back on course, but this involves not pushing beyond what my body is physically capable of performing.  It may come with time, or maybe not.  I'm not disappointed that there are those who are "fitter" than I, but proud that I'm able to accomplish a healthful attitude towards fitness in general. 

In the past, I had pushed myself towards physical exhaustion and injury when trying to imitate instructors who were farther along the health path than I.  This is where listening to your body comes into play.  Know that the the instructor is giving you an example of how a move is supposed to look, but also know that if it doesn't fit you, DON'T DO IT!!!  Modify the move by lowering the arms just a tad, not squatting as low, not jumping as high (or not at all).  My goal as an instructors is to not only show you the "fancy" moves, but also offer low impact alternatives to keep you safe.  It's also up to you to take care of yourself!  Your back says "I ain't havin' that move today," listen to it.  While we strive to achieve physical perfection (or a reasonable facsimile), we must also keep in mind that our bodies may not be totally ready to take on a certain challenge.     

Be easy on yourself.  Know that fitness is a process, and everyone's level of fitness is different.  Just because your instructor can bend over backwards or do the splits doesn't mean you need to.  Be reasonable with yourself, take small steps instead of giant leaps.  People get discouraged when they overdo the fitness thing, and risk injury, too!

Love yourself enough to acknowledge that you're gently working towards perfection.  But you know the old saying, it's not the destination, but the journey. 

Your Humble Barefoot Diabetic

Even The Sexy Can Eat Right!

During the holiday season we have a tendency to over-consume.  Yes, even I, the Barefoot Diabetic, can get "the nibbles."  But never fear!  You, too, can eat good, nutritious food without guilt.  Below I have included a recipe taken from "Supermarket Weight-Loss Diet" magazine that could be used as an horderve for your holiday meals, or all year long!

BLT CUKES

 

3 slices crisp-cooked bacon, chopped

½ cup finely chopped lettuce

½ cup finely chopped baby spinach

¼ cup diced tomato

1 ½ tablespoon nonfat mayonnaise

Pinch of salt

¼ teaspoon black pepper

1 large cucumber

Minced parsley or green onions (optional)

 

1.      Combine bacon, lettuce, spinach, tomato, and mayonnaise.  Season with salt and pepper; set aside.

 

2.      Peel cucumber.  Trim off ends and slice in half lengthwise.  Use spoon to scoop out seeds; discard seeds.  Divide BLT mixture between cucumber halves, mounding in hollowed areas.  Garnish with green onions.  Cut into 2-inch pieces.

 

Makes 8 to 10 pieces

 

Note:  Makes these snakes when cucumbers are plentiful and large enough to easily hollow out with a spoon.  You may make these up to 12 hours ahead of time and chill until serving.

 

NUTRITION INFORMATION

 

Nutrients per Serving (1 piece):  Calories 26, Total Fat 2 g, Saturated Fat <1 g, Cholesterol 3 mg, Sodium 72 mg, Carbohydrate 2 g, Dietary Fiber

<1 g, Protein 2 g

 

Dietary Exchanges:  Free

 

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I shared samples with my Zumba class on Sunday (without complaint, mind you).  Truly delish!  Try it yourself!

 

Korky

Zumba Demostration at The Puyallup Fair!

What a glorious evening!  I participated in a Zumba demonstration at the Puyallup Fair, and had more fun than I ever anticipated.  As you can see, many instructors danced for an eager audience of fairgoers.  I even performed Muneca, a song to which I did the choreography.  Sweet!

I hope to see you next year at the Fair.  Eat a corndog, and then come dance with me. 

~Korky

The Barefoot Diabetic

Diabetes:  A condition whereby the body is not able to regulate levels of glucose (a sugar) in the blood, resulting in too much glucose being present in the blood. 

Glucose is the main sugar that comes from the digestion of the foods that we eat and the liquids that we drink. For example, breads, cereals, dairy foods (such as milk), fruits, and some vegetables that contain carbohydrate in the forms of starches and sugars. When eaten, these are broken down in our digestive tract and absorbed into the blood stream as glucose. 

Glucose is the simplest form of sugar and is vital for providing energy for cells to function and grow. Glucose travels via the blood stream to all of the organs and muscles in the body, where it is used as a fuel so that the organs can continue to function properly. The normal / safe level for glucose in the blood is between 3.5 and 7.8 mmol/l (milli-moles per liter).

If an excess of glucose occurs in the blood, then the excess is processed by the liver where it is converted into a form where it can be stored for future use.

The blood glucose level is regulated by insulin, a hormone made in the islet cells in the pancreas. Insulin enables the body's cells to absorb and use glucose.
 
Without sufficient levels of insulin, glucose from the blood in not able to enter the bodys cells, and it therefore cannot be used as a fuel to support their continued function.

Diabetes occurs when there is too much glucose in the blood. Or, to be more precise, diabetes occurs when the body is unable to regulate the level of glucose in the blood, resulting in too much glucose being present.

[Excerpt from http://www.fountia.com/diabetes]


The symptoms are these:

Type 1 Diabetes

• Frequent urination
• Unusual thirst
• Extreme hunger
• Unusual weight loss
• Extreme fatigue and Irritability

Type 2 Diabetes

• Any of the type 1 symptoms
• Frequent infections
• Blurred vision
• Cuts/bruises that are slow to heal
• Tingling/numbness in the hands/feet
• Recurring skin, gum, or bladder infections

Gestational Diabetes

• Frequent urination
• Unusual thirst
• Extreme hunger
• Unusual weight loss
• Extreme fatigue and Irritability

Quite a mouthful, and much more effort to digest.  This diagnosis is prevalent amongst people my age.  I was diagnosed with diabetes a few years back.  I hadn't any symptoms (which isn't unusual), so imagine my shock when out of the clear blue sky I was telephoned by my physician's office to review lab results; escorted to the diabetic nursing office; and handed a glucometer and a fistful of pamphlets on how NOT to lose my toes!  Though I was termed "pre-diabetic," it was a wake up call to better manage my health. 

Seeing as though I didn't want to become another statistic, I chose to exercise and eat more healthful foods.  I get some sort of physical activity for one hour each day be it Zumba, aerobics, walking, etc.  I also have done my own bit of research on this disorder, and ways in which to lower blood sugar without the use of oral anti-diabetic agents or insulin.

I have found an interesting article in "Diabetic Living" magazine discussing A.G.E. (Advanced Glycation End Products).  These compounds are produced during grilling and other high-temperature cooking which may cause harmful oxidation and inflammation that leads to insulin resistance.  Simply put:  A.G.E.s are produced in anything with a golden-brown surface of foods which are grilled, fried, or even toasted.  Yes, even something as nutritious as fish can have high levels of A.G.E.s:  It's not just a matter of WHAT we eat, but how it is prepared.  Smoking tobacco can also increase A.G.E. deposits in arteries which can lead to insulin resistance and other health problems. 

Here's some tips to help manage A.G.E.s:

1.  Cook low and slow.  Use a slow cooker, and do not brown the meat first.

2.  Keep it moist.  Steam, stew, poach, and braise; don't grill, roast, or fry.

3.  Save grilling and other high-temperature cooking for special occasions only.  Corn, vegetables, and fruits are okay to cook in this fashion.

4.  Downsize meats.  Use sparingly.  A normal portion is 3 ounces.

5.  Go lean.  High-fat foods contain more A.G.E.s.

6.  Choose more fruits, vegetables, and whole grains for your meals.  They're naturally low in A.G.E.s.

7.  Marinate meat, and cook with vinegar, citrus juice, and tomato juice.  These foods help prevent the formation of A.G.E.s when grilling or broiling.

8.  Prepare it yourself!  You have the knowledge needed to prepare a meal without excessive amounts of A.G.E.s.  You never know what you're going to consume if someone else prepares it for you.

To control insulin resistance, here are some suggestions:

1.  Eating breakfast the same time each day can help your body become more sensitive to insulin.

2.  Reduce the amount of trans fats and saturated fats in your diet.  Instead, monounsaturated and polyunsaturated fats can be substituted.  Examples:  A slice of avocado instead of cheese to a sandwich; nuts instead of cookies, crackers, chips, and other highly processed food; eat salmon instead of beef.

3.  Decrease the amount of salt!  You can season food with fresh or dried herbs and spices.  Vinegar and cinnamon may perhaps improve blood glucose numbers.

4.  A small amount of alcohol may improve insulin resistance.  For women, one drink (12 fluid ounces of beer or 4-5 fluid ounces of wine) a day.  For men, two drinks a day is acceptable.

5.  A fiber known to help lower glucose and insulin levels in overweight men and women is called beta glucan.  It is contained in oats and barley.  When these food items are used, they can thicken soups and stews; stretch ground meats to make meatballs or meat loaf; or be used as a base in place of rice or pasta in salads.

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Use this as an opportunity to improve your life through better health choices.  You're in control!

~Korky

Refuse To Buy The Next Larger Size!!!

Yes, I said it!  That's one stumbling block we heavy-set folks fall over.  Instead of realizing our clothing is getting too small due to our over-indulgence, we EASE with comfort into a larger size.  "Wow, the washing machine shrunk my shirt," or "Size 16 ain't workin' any more.  Let me try the size 18."  Oh no you don't!  It's you, my dear.  An eater without a cause.  (LOL)  Don't think I'm being too critical.  I've been there, so I can speak to you with sincere honesty. 

I've realized that establishing a healthy lifestyle doesn't involve dieting, but eating properly.  To fuel the body and not weigh it down with unnecessary "fuel" that will add pounds and inches!  It's a long-term process which involves making slow changes that won't shock the system.  These small things won't discourage you into making the mistakes that got you into that size 22 in the first place.  Of not only exercise, but looking at food in a different manner.  I've learned how to share my plate, save some of the food for later...it ain't going nowhere! 

One of the biggest changes I've made was to avoid frequent trips to the drive-thru.  The food found at these establishments are filled with all the properties that nutritious food don't have.  And besides that, they are very costly!  Just with that small change in my life, I've saved loads of calories (and tons of money).

Having to eat the entire meal until I saw the porcelain is a thing of the past.  Substituting fruit for highly-concentrated sugary snacks is tricky, but do-able.  Not shopping when you're "Jones-ing" is paramount!  If you're tripping out over not having potato chips (my opium), DON'T go into the grocery store!  Your cart may end up on the chip aisle, and you may find yourself pissed off after consuming an entire bag worth of crisps.

Life is filled with choices.  Make some good ones.

~Korky

The Start To Something Wonderful!

My journey not only encompasses my physical self, but that of a spiritual one as well. It's been a LONG road with many bumps and detours, but always an exciting one filled with many companions. Zumba has been instrumental in the establishment of "me:" A self-fulfilled woman who is not only healing herself physically, but gaining the skills to push beyond what I previously thought impossible.

Yesterday, I instructed my very first class. I would have never thought that at the age of 50 that I would be teaching anything as physically challenging as Zumba, nor would I have thought that I would have started the process of re-creating my body into a dancing machine! Getting lost in the rhythm and the smiles of friends makes it all worthwhile. A water bottle; a towel; great music; great friends? I've certainly been blessed. Having my daughter Erika at my side has made this journey so special! We've both lost so much weight and inches, and gained the confidence that we've never would have had if not for our Zumba mentors Nicole, Dee, and Yolanda. They encouraged us to move beyond the back row, and to express ourselves through movement. I can never thank them enough.

I hope to inspire others through my journey. I'm still on the road, and hope you will join me.

Korliss