Lifelong Health & Wellness

07/08/2024

What do GROCERIES have to do with vacation??
I know it might sound crazy, but of all the tips I’ve shared this week about maintaining your weight on vacation, I think this one might be the most important:

Don’t forget to make a plan to have groceries at home on the week you return.

Hear me out
if you don’t
here’s what I've seen happen to so many people.....

->You leave town without much in the fridge/pantry.
->When you get home, you’re so busy getting things unpacked, everyone settled, and catching up on laundry that you don’t make it to the grocery store, then it’s back to work and busy schedules.
->Without some healthy options in the house or a plan, it’s easy to fall back on lots of fast food and take out to get through the week.
->Before you know it you’ve gained more weight the week after you got home than while you were away.

This is your reminder:
YOU CAN'T MAKE A HEALTHY CHOICE IF YOU DON'T HAVE ANY HEALTHY OPTIONS AT HOME TO CHOOSE FROM.

Take the time! Make a Plan!
*Make a trip to the grocery store
*Order your groceries ahead of time for delivery or pick up
*Schedule a meal delivery service for the week you return to make dinners easy

It's worth it. YOU are worth it!

07/05/2024

Are drinks on the beach or by the pool in your future? Are you looking forward to happy hour with friends/family?

Today’s vacation tips are ways to keep cocktails from contributing to unwanted pounds from vacation…..including a cocktail recipe that I’ve enjoyed this summer at the end!

𝟭. 𝗗𝗿𝗶𝗻𝗸 𝗶𝗻 𝗺𝗼𝗱𝗲𝗿𝗮𝘁𝗶𝗼𝗻
It’s important to recognize that the calories from alcohol do add up, AND I think most of us tend to make different food choices after more than 2 drinks.

𝟮. 𝗢𝗽𝘁 𝗳𝗼𝗿 𝗹𝗼𝘄 𝗰𝗮𝗹𝗼𝗿𝗶𝗲 𝗼𝗽𝘁𝗶𝗼𝗻𝘀
Consider saving calories with light beers and seltzers.
A regular beer will generally be 150 - 300 calories, while a light beer or seltzer will be 50-100 calories.
A wine spritzer will generally have ½ the calories of a glass of wine.
Choose low calorie or no calorie mixers. A few suggestions - club soda, sparkling water, diet soda, or a squeeze of citrus.

𝟯. 𝗛𝘆𝗱𝗿𝗮𝘁𝗲!
It’s easy to consume more drinks when it’s hot just because you’re thirsty.
Be sure you’re getting in your water throughout the day, and remember that it can be especially helpful to have a water in between each cocktail/beer/seltzer.

Here’s a low calorie summer cocktail to try:
Juice of ½ lime
1 oz tequila
Fresca
serve over ice
~ 75 calories

If you try the cocktail, let me know. I need help coming up with a name for it so suggestions are welcome!

Cheers!

07/03/2024

MINDFUL EATING ON VACATION….here are a few tips!

We all eat differently when we're on vacation than we do at home. It's part of what we look forward to, right?!

You can enjoy yourself and vacation WITHOUT GUILT and WITHOUT A LOT OF WEIGHT GAIN by incorporating mindfulness principles.

BEFORE YOU EAT, ASSESS YOUR HUNGER
* Do a quick check in with yourself and if you find that you are not hungry, then don’t eat.
* Avoid “grazing” and eating just because the people you are with are eating.

BE INTENTIONAL ABOUT FOOD CHOICES
* Think about what food and/or drinks are important to you on vacation, and which don’t make a big difference.
* Don’t fall into the trap of telling yourself that you have to eat ALL the things while you’re on vacation because you can’t have them at home.
(*** If this is a struggle for you, it might be a sign that your eating plan is too restrictive!***)
* Take advantage of the chance to add lots of fruits and veggies to your plate.

SAVOR YOUR FOOD
* Slow down!
* Take the time to appreciate and enjoy what you’re having using all of your senses.
* Slowing down also gives you a chance to listen to your body and recognize when you’re feeling full/satisfied.
* It also helps to avoid eating while distracted (like while watching TV).

Stay tuned for more vacation tips!
Next up.....alcohol and vacation

07/01/2024

When on vacation, make plans to be active everyday!

Staying active on vacation doesn’t have to be hard! There are lots of ways to make small choices that can make a big difference in how much movement you get. Things like:
- Taking walks to enjoy the scenery
- Taking the stairs instead of the elevator
- Choosing a hotel that’s located such that you can walk to points of interest
- Scoping out activities and excursions that will get you moving - paddling, disc golf, walking tours, snorkeling, hikes, etc
- Finding a local gym or planning to use the hotel’s fitness center
- If you like exercise videos, download some to bring with you!

Why?

Added activity helps counterbalance some of the indulgences of travel, making it easier to maintain your progress!

Exercise releases endorphins, improving your mood and lowering your stress levels!

AND, being active will give you more energy to enjoy your vacation during the day, and help you sleep better at night!

Making these adjustments can take a lot of stress out of your vacation, helping you to enjoy it to the fullest and not leave you feeling behind when you get home.

06/28/2024

Setting yourself up for success on vacation starts before you leave. Let’s talk packing....

Two items that you should always take with you on trips:
Your water bottle 💦
Your sneakers 👟

I promise you’ll drink more water each day if you carry your own water bottle.
And who wants to pay $4 (or more!) for water?!

Walking is a great way to explore a new place and stay active while you’re away!
You’re way more likely to get your steps in and enjoy some walks if you have comfy shoes.

What are your must haves??

06/27/2024

SUMMER VACATIONS...we look forward to adventures, relaxation, beautiful scenery, and time with friends and family. But for many, there is also the unwanted stress of worry about gaining weight while on vacation.

I’ve got good news….just taking the time to think about this ahead of time and make a plan means that you’ll be more successful!

Over the next several days I’ll be sharing some tips and a few pics from my recent family vacation to help.

These are tips that I’ve found valuable personally, and for my patients. I would also love to hear any strategies that you’ve found work well for you!

FIRST THINGS FIRST.… Check your mindset before you hit the road

Having a goal of losing weight while on vacation is NOT something I would recommend. Instead, focus more on having a healthy mindset and maintaining the momentum. This will make you more successful than worrying about what number you’ll see on the scale after you get home.

Overly restricting yourself is not the path to sustainable change!

REMEMBER:
Memories matter
Time with your loved ones matters
Enjoying your vacation matters

As you take a moment to think about it....what things matter most to you on vacation?

06/07/2024

This is a post about lunch....and the importance of taking breaks.

You know what I hear a lot?

"I don't have time to take a lunch break."

And on some level, believe me, I get that.

Truth be told, it used to be my norm to work through lunch. I would probably eat, but it would be while I was also trying to get some work done.

I thought of the break in my schedule in the middle of the day as a chance to catch up on tasks, instead of a time to actually pause and rest.

I mean, I wasn't making it through my to do list even working extra hours, so how could I possibly justify taking time in the middle of the day to NOT WORK?!

Well, here's the thing....we actually NEED breaks y'all!

Taking a break from work to eat somewhere besides your desk, to go outside, to go for a walk...whatever it is that lets you pause and rest...it's important for our physical AND mental health.

Not prioritizing that time contributes to increased stress levels, decreased productivity and creativity, burnout, exhaustion, and yes, even weight gain.

You deserve better than that!

You CAN take time for a real break.

Ask a coworker to commit to taking a break with you.

Block your calendar to protect the time.

If you feel like you can't step away from your desk for long, try taking 15 minutes to start with. I promise, the world can wait 15 minutes.

Wanna know what's really cool?

I bet your afternoon will go better after you take a break. You'll feel better AND you'll probably be more focused and motivated to finish the day.

I know you have lots of people depending on you, but don't get so busy taking care of everyone else that you don't make time to take good care of yourself!

I try to go outside everyday during my break.
What's your favorite way to spend your lunch break?

06/01/2024

This is your reminder to GO FOR A WALK TODAY!

It’s beautiful outside!
It’s a great way to start a new month!
You’re going to feel better and have more energy afterwards!

Enjoy!

05/03/2024

I had to share this moving message and composition by Dr. Ethan Lazarus and hope that you will take a few minutes to watch. This video was shared in the opening sessions of the Obesity Medicine Association conference in Denver last weekend and well summarizes both my passion for obesity medicine, and the importance of continued advocacy for our patients.

People living with obesity are often subject to bias and stigma. Dr. Ethan Lazarus, the past-resident of the Obesity Medicine Association, dedicates this pie...