3 Keys to Sustainable Weight Loss

3 Keys to Sustainable Weight Loss

We're here today to talk about 3 keys to sustainable weight loss.  As health professionals we speak to many people about their eating habits, and use our expertise to help guide and support positive lifestyle changes.  Those changes are what help our clients adopt healthy habits that not only improve their overall health, but also aid in weight loss.  With that in mind, we wanted to share a few tips that will help you on your weight loss journey. 

1. Stop going to extremes.

We have found that some of those we've worked with have tried all kinds of plans, some being fairly extreme.  We support overall healthy eating, which means focusing on eating real foods whether that means preparing them yourself, or making good choices when you're away from home.  However, some of our clients have tried plans that are too extreme causing them to feel deprived, which ultimately led them to quitting.  That in turn led them to feeling like a failure which only worsened their eating habits.  Our thought is that everyone has a bad moment or day, and when that does happen to just pick yourself up by choosing something healthy at your next meal.  There is no need to berate ourselves for one poor choice. And, if it happens again, no need to shame yourself, just pick yourself back up and start again.  Instead, try using this phrase, ""I'm normal and this is predictable. It happens to almost everyone, and it's OK."

2. It's essential to enjoy what you're eating.

We believe you need to enjoy what you're eating to be successful on any plan.  That said, our plan focuses on a variety of healthy foods, plus we help you by giving you recipe ideas, as well as tips and strategies while dining out.  That said, if you're someone who simply hates salad but loves a burger then eating salads everyday probably won't work for you.  Instead, we would have you focus on having a side salad with your burger instead of the fries.  Remember, it takes time to change your taste buds.  For example, if you love sweet treats try using more natural sugars like honey and then limiting them.  Eventually, you will find your palate has changed and you won't have those cravings.

3.  Choose changes that you know you can sustain.

Something else that's important to consider is to make sure you are following something you can sustain.  Though there are many programs that are helpful, if you won't be able to follow it long-term than it's not the right fit for you.  That said, if you're someone who has a busy lifestyle you may not have time to make all of your meals from scratch. With that in mind, you would need to take that into consideration when following a plan.  Our plan works well for both those who enjoy cooking, as well as those who prefer to get their meals out.  In either case, we provide tips to help you make healthy choices. We believe it's important for you to choose something that is realistic to your lifestyle. 

Here are some principles to use to increase your probability of lifelong success:

• Avoid extremes.
• Choose food options and alternatives that you enjoy.
• Be honest with yourself about whether a certain new habit or food choice is a good fit for you.
• No shame - just reality and truth.

Reference:  Psychology Today, The 3 Keys to Sane, Sustainable Weight Loss, Susan Biali M.D., July 28, 2016, https://www.psychologytoday.com/blog/prescriptions-life/201607/the-3-keys-sane-sustainable-weight-loss?utm_source=FacebookPost&utm_medium=FBPost&utm_campaign=FBPost

Choose Your Fats Wisely!

Good news, recent studies have shown that by reducing your overall fat intake, and including a higher percentage of healthy unsaturated fats in your diet slows arthritis.  It turns out that "following a healthy diet may be an effective strategy for knee osteoarthritis management, and is clearly more attractive than medications in terms of risk/benefit and more likely to be implementable", wrote researchers, who included Jeffrey B. Driban, PhD, and Timothy E. McAlindon, MD.

A study published in Arthritis Care & Research found that the type of fat eaten correlated with joint space width changes and osteoarthritis progression, both negatively and positively. People from one group who reported the most saturated-fat intake were at a 60% greater risk of osteoarthritis progression than people who ate the least amount of saturated fat.  Total fat intake was associated with negatively effecting joint space as well.  On the other hand, increases of unsaturated fats like vegetable oils, avocados, nuts and fish positively effected joint space and helped lower the risk of progression.  And, people who ate the most polyunsaturated fat were at a 30% lower risk of osteoarthritis progression than those consuming the least.

The thought is that unsaturated fats may help by fighting inflammation.  Researchers said, "There is consistent evidence that polyunsaturated fatty acids have anti-inflammatory effects via their role as precursors for a family of compounds known as eicosanoids.  Eicosanoids are mediators and regulators of inflammation." They also said, "The pathophysiology of osteoarthritis is now recognized to involve much more than simple mechanical 'wear and tear' of articular cartilage" (the smooth, white tissue that covers the ends of bones where they come together to form joints).

These results offer a ray of hope for osteoarthritis patients looking for a way to limit progression of the disease.  Plus, there's already a benefit to consuming these fats as they help with protect your heart and improve glucose and insulin.

Reference:  Health & Nutrition Letter, Tufts, October 2016, VOL. 34, NO.8 Smart Fat Choices Might Slow Arthritis Progression (p.1&3).

Busy Week Tip

Busy Week Tip

So, this past week has been a bit of a whirlwind for my me and my husband as our old car was causing problems. That said, after a lot of research we decided it was time to purchase our dream car - "The Mini". (We have been eyeing it for years.) Anyhow, that search kept us quite busy. To keep on track with healthy eating I made a big batch of the Kale Soup I posted on our Instagram account, plus we bought a rotisserie chicken and I sautéed up some broccoli, greens beans, and spinach. See, you can stay on track. All it takes is a little planning. I hope this tip helps you!

Professional Health Services

Hi All!  We wanted to share with you the importance of seeking out professional health services.  As many of you know there are so many companies and products boasting that they have the right solution for you, but do they really?  Because our area of expertise is in science, nutrition, and health and wellness we wanted to let you know the backgrounds of the staff here focusing on the courses taken to obtain our diplomas & licenses.  You can feel confident knowing that we have the knowledge and skills to effectively help you achieve your weight loss goals.  Please remember that because our healthy eating plan is medically supervised that your insurance/flexible spending may provide coverage.



Colleen Drummond, R.N., B.S. 
                        

Fitchburg State University Courses Required for Nursing:

                                                                       

Applied Statistics                                       
Biology - 2 courses                                     
General Psychology                                    
Human Growth and Development                
Philosophy                                                 
Anatomy & Physiology 1 and 2                    
Chemistry for the Health Sciences              
Mental Health Nursing                               
Medical-Surgical Nursing 1 and 2                
Evidence-Based Practice in Nursing            
Leadership and Management                      
Maternal-Newborn Nursing
Pediatric Nursing
Nutrition
Health Assessment
Pathopharmacology 1 and 2
Foundations of Nursing  
Survey of Microorganisms
Community Health Nursing    
Chronic Illness
Selected Nursing Practicum   
Global Diversity - 2 courses    

Take and Pass State Licensure Exam

Heidi Maher, L.D.N, M.S., B.S.

Simmons College Courses Required for Nutrition/Dietetics (Undergraduate):

*General Biology
*Microbiology
*Anatomy & Physiology 1 and 2
*Inorganic Chemistry
*Organic Chemistry
Introductory Statistics
Introduction to Nutrition Services
*Fundamentals of Nutrition Science
*Advance Food Science
The Practice of Clinical Dietetics
The Practice of Community Nutrition
Food Production and Service Systems
Management of Food Service Systems
Nutrient Metabolism
Medical Nutrition Therapy
Advanced Practice in the Community Nutrition
Seminar: Selected Topics in Nutrition/Independent Learning
*with Laboratory
2 Required social sciences in Sociology or Psychology (Heidi minored in Psychology)

Simmons College Courses Required for Nutrition and Health Promotion (Graduate):
Nutrition Practice: Program Planning, Implementation, & Evaluation
Nutrition, Fitness, & Wellness
Exercise Assessment & Prescription
Nutrition Proposal Development
Research Methods
Health Promotion: A Global Perspective
The Heath Care System: Interdisciplinary Perspectives
Nutritional Epidemiology
Nutrition Research Project
Advanced Topics in Preventative Nutrition

Research Project: involving a school based obesity intervention
Take and Pass State Licensure Exam