New Year Resolution or Lifestyle Change

Another January, and with the new year a new batch of resolutions. The vast majority of these resolutions are typically related to some combination of dieting and exercise. Making resolutions is certainly not a bad thing and in many cases may result in a positive outcome. Conversely, if you find you are making the same resolution year-in and year-out, maybe a different tactic is in order.

Short-term calorie restriction works in the short-term. You achieve a goal, then fall back into old habits. Approximately 95% of those that lose weight through short-term calorie restriction will regain all the weight before the new year ends. In many cases, additional weight is gained. Without a permanent change in some from, this cycle becomes the norm.

There are many ways to make subtle changes to your daily routine that could possibly benefit you. There are many versions of intermittent fasting that could get you started towards your goal. This could be modified as you progress through the initial stages of your program. The single most important aspect of your new “plan” is that it is something you can do over the long-term, it becomes your lifestyle. That is, it is incorporated into your daily routine without requiring major, and possibly unrealistic, changes to your daily regimen.

You should not have to give any single food up permanently, but rather limit the amount and/or frequency that you are eating certain foods. Any food may be incorporated into a diet framework if done correctly.

Seek the guidance of a nutritionist or dietician to make the alterations necessary to your lifestyle to permanently change your approach to the resolution cycle and take control of your life once and for all!

Coolsculpting

Are you losing the fight with your “trouble spots”? Are your love-handles showing you who’s boss? Maybe a double chin is giving you an attitude adjustment or you feel weighed down by saddlebags?? Chances are, you’re coming to the gym, doing the “right thing” but your trouble spots won’t go away no matter how hard you exercise. It’s just not fair. All you really want is to make those “trouble spots” disappear. Right?

I’m here to tell you that it’s possible, not only possible but we can knock out those trouble spots right here at Telos, together – non-invasively with minimal downtime. No one will ever have to know. You need the right tools and the right physician in your corner. I’ve got my own trouble spots and if you’ve ever seen me in the weight room, you know I get down to business when it comes to building a better body.

What the trainers say is true. You can’t spot-train your fat…but you can spot-treat it with Coolsculpting. It turns out that fat is not that tough when it comes to the cold. Coolsculpting works by freezing subcutaneous tissue just enough to kill the fat cells while the surrounding skin, vessel and nerve cells remain viable. Each treatment will gently kill a portion of the fat cells which slowly die over a few weeks. Multiple treatments are necessary, just like it takes several doses of antibiotic or chemotherapy to work. Unlike surgery or liposuction, Coolsculpting is non-invasive – no open wounds, no incision, no bleeding or infection risk. There is essentially no down time. You could literally do a round while on lunch break and go right back to work.

Now that the frenzy of the holidays has passed, it’s time to seize 2019 (and your trouble spots) by the tail. Don’t think twice about it. Start by scheduling a one-on-one physician consultation with me in my office (upstairs), Monday – Friday 9:00 – 5:00. I will take a medical history and get an understanding of your goals, look for indicators of hormonal/dietary problems, discuss the procedure, alternatives, and pricing. I’ll do a physical exam which will help me assess whether Coolsculpting is appropriate and, if so, how many freezing cycles would be required to cover the total surface area you want treated. Only then, would we be able to calculate the total price. The appointment will last about 45 minutes and costs a reduced consultation fee of $175, a worthy investment in your future. All would be applied toward the cost of subsequent Coolsculpting. Patient financing is available and Allergan is offering limited time rebates worth hundreds of dollars on Coolsculpting in February.

The procedure itself would be scheduled on separate dates about a month between rounds of treatment so now is the time to get started for spring and summer.

Personal Best MD is offering competitive pricing with the added value of being performed by the physician, not just any physician….a physician who is double board-certified, a certified personal trainer, certified yoga instructor and competitive bikini bodybuilder with a special interest in sports nutrition. Because

my patients’ results and happiness are my utmost goal, I am offering a customized diet and exercise program to the first dozen patients from Telos who purchase 3 or 4 Coolsculpting treatments of the same area. Many people have asked my guidance on this topic but one-on-one coaching for this will not be feasible in the future. This unique program is based on all aspects of my training and my experience counseling patients of various ages and disability level for almost 20 years as well as mindfulness and meditation training through Buddhism. Aimed at addressing the psychological hurdles that have sabotaged my patients, it incorporates inspiring interviews of those grappling with morbid obesity and profound disability. With each individual, I will be spending roughly $2,000 worth of my time

Topics include:

– Reframing one’s perspective on exercise and prioritizing it above other activities

– Using meditation and mindfulness to overcome self-criticism and redefine “failure”

– Dissolving the denial around caloric intake and expenditure by tracking data.

– Instilling accountability and developing positive momentum towards higher goals.

– The impact of neurotransmitters and emotion on diet & exercise

Call (972)806-0697 now to schedule a consultation! You and I will take down those trouble spots, together.

Wendy Goodwin, MD

Personal Best MD

New Year Resolution or Lifestyle Change

Another January, and with the new year a new batch of resolutions. The vast majority of these resolutions are typically related to some combination of dieting and exercise. Making resolutions is certainly not a bad thing and in many cases may result in a positive outcome. Conversely, if you find you are making the same resolution year-in and year-out, maybe a different tactic is in order.

Short-term calorie restriction works in the short-term. You achieve a goal, then fall back into old habits. Approximately 95% of those that lose weight through short-term calorie restriction will regain all the weight before the new year ends. In many cases, additional weight is gained. Without a permanent change in some from, this cycle becomes the norm.

There are many ways to make subtle changes to your daily routine that could possibly benefit you. There are many versions of intermittent fasting that could get you started towards your goal. This could be modified as you progress through the initial stages of your program. The single most important aspect of your new “plan” is that it is something you can do over the long-term, it becomes your lifestyle. That is, it is incorporated into your daily routine without requiring major, and possibly unrealistic, changes to your daily regimen.

You should not have to give any single food up permanently, but rather limit the amount and/or frequency that you are eating certain foods. Any food may be incorporated into a diet framework if done correctly.

Seek the guidance of a nutritionist or dietitian to make the alterations necessary to your lifestyle to permanently change your approach to the resolution cycle and take control of your life once and for all!

Protein Comparison: Eggs vs. Dairy vs. Meat

Protein is a macro-nutrient humans must consume in our diets to obtain essential amino acids necessary for optimal health. There are over 500 identified amino acids of which 20 are required for humans. Of these 20, nine are termed essential because our bodies cannot synthesize these from other substances and must be obtained in our diet. A food that contains adequate amounts of these nine “essential” amino acids is refereed to as a “complete” protein. The “complete” proteins are eggs, dairy, and animal flesh. All plant sources of protein are deficient in at least one of these “essential” amino acids, including soy and other legumes> It is possible to combine plant sources of protein to make a “complete” protein.

Much has been written about the importance of protein in our diets, far less about comparisons between the three complete protein groups. The term bio-availability refers to a food’s propensity to be absorbed and the utilization of the nutrients it contains. There are several methods commonly used to “rank” proteins for human consumption. Though there are slight differences in methodology the results tend to mirror each other. The egg is considered the most bio-available protein followed by dairy and meat. Dairy products contain two sources of protein: whey and casein. Whey is considered superior to casein on the bio-availability scale, just below that of the egg. Casein along with fish, poultry, pork, and beef make up the their tier.

Eggs do contain about 1 1/2 grams of saturated fat and about 180mg of cholesterol per egg. Dietary cholesterol does not influence serum cholesterol, contrary to popular belief. A relatively small percentage of the population may react to higher intakes of saturated fat with an increase in serum cholesterol. For the mast majority of the population, having an egg or two daily has more benefits than detriments. All of the fat is contained in the yolk as are several other healthy substances including several B-Vitamins and fat soluble vitamins such as A, D, E, and K. Several mineral plus the essential omega 3 fatty acid DHA and the omega-6 arachodonic acid are also present. The egg is considered to be the single best source of protein for humans by most nutritionists.

Dairy protein comes in many varieties including milk, yogurt, cheese, cottage cheese, and kefir. These foods contain the protein fractions whey and casein, with whey being the superior protein. Whey is second only to eggs due to equality of protein and may equal or exceed the egg in bio-availability when in a concentrated isolate form such as those found in may supplements. Dairy products range in saturated fat content from high to low. Dairy products contain the disaccharide lactose or “milk sugar” in varying amounts. According to the NIH (National Institute of Health) approximately 30 million Americans experience lactose intolerance to some degree after the age of 20. In addition the the protein content, dairy is one of the single best sources of mineral Calcium, which is critical to proper bone and teeth health.

Finally, animal meat including beef, poultry, pork, fish, and shellfish all contain high quality protein ranging form low to high in fat content. Many fish and some shellfish are rich sources of the omega 3 fatty acids DHA and EPA, both essential fats hat we must consume for optimal health. Beef is a great source of heme-iron, which is the most absorbable form for humans.Anemia may result form insufficient iron intake. The NIH estimates that approximately 6% of Americans are anemic and the rate is increasing.

Consult with a nutritionist or dietitian to make sure you are consuming adequate amounts of nature’s building blocks: protein.

Intermittent Fasting

If you are in the habit of perusing health and nutrition related articles, you have probably come across the term “Intermittent Fasting” or cyclical fasting. You may also see it referred to as the “circadian rhythm” diet alluding to the day/night cycle humans have adapted to over thousands of years.

There are many iterations of IF, but the essence of the plan is to cycle between extended fasts that usually last between 16-24 hours and eating 1-2 meals during a smaller time period preferably earlier in the day when we are more insulin sensitive. Some will alternate low calorie days with normal calorie days, and others will do a total fast followed by a normal calorie day. Let’s look a t a few of the many version of IF existing currently.

Generally speaking, intermittent fasting does not require one to restrict certain foods, but rather it recommends not overeating on non-fasting days and then trying not to eat at night on fasting days. That being said, one should still try to restrict sugar, processed grains and friend foods to some degree for health reasons. Metabolic expert Dr. Deborah Wexler, associate professor at Harvard Medical School and Director of Massachusetts General Hospital Diabetes Center states there is evidence to suggest that circadian rhythm eating, where food intake is restricted to 6-8 hours a day, may be an effective means to weight lost for many.

An example of this eating pattern would be to eat 2-3 meals between 7am and 3pm, or some time frame that fits your schedule, with multiple time combinations and number of days per week of fasting varying depending on an individual’s goals and preferences.

This “eating window” may be manipulated to fit one’ schedule and lifestyle, again, with many variations existing. Some follow a 24-hour on 24-hour off approach, others fast all day and have one normal meal in the early evening before bedtime and then return to “normal” eating the following day. As you can surmise, the variations are many but have one common theme: overall caloric intake each week is lower.

Consult with a nutritionist or dietitian to determine if this pattern of eating might be a useful tool for you.