Achieving Results

$1000 Extreme Makeover Shopping Spree Winner

Congratulations Vicki W. of Cape Coral

CAPE CORAL CENTER - Vicki Whaley of Cape Coral is the latest Results Weight Loss Extreme Makeover Challenge winner. For years Vicki had dealt with the loss of a twin daughter, cared for a disabled granddaughter, elder parent and other family needs while her weight, depression and sense of isolation took over. In April 2009, she came to Results Weight Loss realizing that she needed to do something for herself. On March 23, 2010 she was surprised with a $1,000 shopping spree gift card, balloons and flowers. In the first six months after starting her weight loss journey Vicki had lost a total of 72.5 inches and 50 pounds!

Vicki is pleased with her results and wants others to notice her success. Relating that she wasn't sure if she could reach her weight loss goals because of her age; she now realizes that "age is a matter of attitude!" She feels "liberated, younger, energetic and special" with the added benefit of reduced blood pressure.

Today Vicki would tell you she likes being able to shop in grocery stores, eat at restaurants and enjoys being shown how to make her weight loss goals a reality by the Cape Coral center's staff. She liked that her coaches held her accountable and changed her attitude; daring her to be successful. Vicki emphasized that she wants others to realize, if they are ready and committed they too can reach their weight loss goals; adding "especially if you take the coaches advice".

As our $1,000 Extreme Makeover Shopping Spree Challenge Winner, we'd like to say Congratulations!

Nutrition Corner

Strategies for Restaurant Dining

Dining out while trying to lose weight can be challenging. Making smart decisions about what to eat in a restaurant requires that you follow the same guidelines you do when planning your meals at home. Here are some simple tips to help you make Healthy Choices:

• Don't Arrive Hungry- It will make you more vulnerable to temptation and leads to overeating.
• Skip the Bread Basket
• Practice Portion Control- Share a meal or ask the server for a "take home" bag with your entree and pack up half before you dig in.
• Drink Plenty of Water- Drinking a glass of water before each course can help you to eat more slowly and feel full.

Message from Pam Powderly, Results Weight Loss Dietitian:

The Skinny on Healthy Choices

Recently I was asked if a particular recipe should be recommended to our dieters.

My first step was to evaluate the recipe ingredients. The ingredients were healthy ingredients, that is low fat, no added sugar and low salt. Next, I reviewed the cooking techniques and these were also determined to be considered healthy techniques with no frying or sautéing. The last part of the evaluation, portion size and caloric content, was also important to assess.

Here are some solutions for modifying your favorite recipes to fit into your diet plan.

It is not uncommon for recipes to include the number of servings or even the serving size. Occasionally a recipe may also include the caloric content for the stated serving size as the recipe I was asked to review included.

This main course entree had 6 servings at 397 calories for each serving. I determined this to be too high in calories for dieters who are in the active weight loss phase . I recommended that the recipe at the stated serving size be recommended for those who are at the maintenance stage of weight loss.

In the case of the above example, decreasing portion size and increasing serving per recipe would make it diet friendly with 8 portions at 298 calories. Another option is to replace higher calorie ingredients with lower calorie options. A good example of this is to replace beef with chicken or even cut the beef amount in half and increase the vegetables in a recipe.

Sometimes just a small portion will satisfy the taste for higher calorie choices such as beef, pasta or chocolate. It is important to remember that no food has to be off limits but portion size is important and for some foods the smaller the portion size the better for your diet and your health.

What it comes down to is, will 1 tsp of peanut butter or 1 Dark Hersey's Chocolate Kiss be enough for you? If it is, go for it occasionally!

Your Health

An Active Lifestyle

What are the Benefits?
Everyone knows that in order to lose weight it's necessary to take in fewer calories than you burn; but weight loss isn't the only reason you should get moving. Recent studies show that sedentary people not only gain weight in visible places like the abdomen, they also have increased deep fat surrounding their internal organs. This increases the risk of heart disease, hypertension, and diabetes. The good news is that even moderate exercise reduces deep fat by up to 35%, significantly improving health and decreasing risk of chronic diseases. In addition, exercise has been proven to boost energy and mood.

Every Day Choices
If you are not physically active, the notion of starting an "exercise" program may be daunting! While aerobic exercise like biking, swimming, running, playing tennis or working out at the gym are ideal for burning calories, it is not necessary to engage in these types of exercise programs to burn fat. Fun activities you enjoy like dancing, playing catch with the kids or golfing are great ways to become more active. If you are not currently active, build your physical endurance by finding ways to sneak more natural activity into your daily routine.

• Taking the stairs instead of the elevator
• Parking some distance from your destination so you have to walk further
• Washing and waxing the car
• Gardening
• Household chores like vacuuming or cleaning the windows
• Pushing a child's stroller or walking the dog

Message from Dr. Ken Bisson, Results Weight Loss Medical Director.

Current Ideas about Diabetes

Last summer I wrote about the increasing rates of Diabetes in the US. This struck a chord with many readers so in this issue we'll look into the future.

Will I develop Diabetes?
The answer for Americans is increasingly "yes".

The number of Americans with diabetes is projected to increase 165% from 2000 to 2050. A study published in Diabetes Care Magazine reported on the increasing rates of U.S. Diabetes. Ours is an aging population and Diabetes develops most often in folks over 65. The increasing extra weight carried by most Americans is also directly pushing Diabetes rates higher. The bottom line is that today, 16 % of American men and women (aged 65-74) have Diabetes. Every year that percentage can be expected to climb.

Can I avoid Diabetes?
Most of these new cases of Diabetes can be prevented. The study I shared last summer demonstrated that moderate weight loss and moderate activity reduces the chance of developing Diabetes by 58%! Results Weight Loss provides just what this study found to work best; weekly coaching of your improved dietary efforts and regular exercise through walking.

What else can I expect from the Results Program?

According to the American Diabetes Association, weight loss can be expected to provide the following benefits:

• Lower blood glucose if your blood glucose is higher than normal.
• Lower blood pressure if your blood pressure is higher than normal.
• Improve your blood fats to be in a healthy range.
• Lighten the stress on your hips, knees, ankles, and feet.
• Move around easier and breathe easier.
• Have more energy.
• Play more with your children or grandchildren.