How to Prepare for a Successful Week

With a little planning, you can start your day with a delicious breakfast, get to work on time, work out, and make some time for fun, too.

It’s just another manic Monday. Or is it? The start of the workweek can be painful, but it doesn’t have to be.

Plan Your Meals. Meal planning is a key part of healthy eating. Write down the meals you plan to make for the entire week and all the ingredients you need. Head out to the grocery store to stock up for the week. Then head home and start cooking. Don’t forget about your snacks. It’s important to keep healthy snacks in your desk or purse to avoid a 3 PM trip to the vending machine. Consider making meals that freeze well so you can have lunch and dinner at the ready. This will help you avoid drive-thru temptations and save money. You’ll probably be surprised at how much you save by skipping your fast food haunts.

Account for Fun. Fun, relaxing activities, such as dinner with friends or a massage, will keep you motivated during the week. Hit the gym on Monday, go window shopping on Tuesday, take swimming or Zumba classes on Wednesday, and go bowling Friday.

Work Out Early in the Morning. What better way to start your day than working out? Exercise early in the morning and reap the rewards all day! A morning workout can invigorate you and prepare you for the day’s challenges. Exercise benefits both your mind and your body. So if an early morning workout is not for you, still find time in your day for a quick walk, 15 minutes on the elliptical, or a bike ride.

This information is for educational purposes only. It is not intended to be an exhaustive examination of the subject matter nor a substitute for medical advice. Always consult your primary care physician or healthcare provider before beginning any diet or exercise program

Tips for addressing concerns with loved one

Have you ever tried to talk to a loved one about his/her weight? Whether you have or haven't, it's not an easy conversation. After all, overweight and obese loved ones all know they're overweight or obese, so the talk can be awkward and result in hurt feelings, especially if handled incorrectly. The most important thing to remember is to focus your concerns on their health, not their weight.

The Approach

How do you approach a close friend or loved one about weight and health issue? You do it thoughtfully and carefully.

First, keep in mind that you’re about to tell this person something they likely already know. Second, you’re about to discuss a very personal and private issue. Lastly, they’ve most likely tried to lose the weight and have not succeeded, which has left your friend dejected and frustrated.

Before you start the conversation, ask yourself:

• Have you had this conversation before?
• If so, what was the reaction?
• Can you be sure that you’re not going to come off as condescending or as a know it all?

The answers can help you determine how to approach your friend. It’s also important to take other aspects of the conversation into consideration. For instance, you probably wouldn’t want to talk about someone’s weight over a meal or around other friends or family.

Before you approach your loved one, imagine how you would feel if the situation were reversed. Would you appreciate a friend’s advice or would you find it intrusive or uncomfortable? Treat your friend as you would want to be treated. Let your loved one know that this is coming from a place of concern not judgement and that you will be as helpful as possible. Above all, remember that only your loved one or friend can make the final decision. No diet, exercise routine, or program is going to help if they don’t choose to help themselves. Your goal is to get you friend to help himself.

Talk Tips

Know the Boundaries

Be extra sensitive so that you can detect even the slightest feeling of your loved one being uncomfortable and stop the conversation.

Approach Person in a Truthful Way

Tell your friend how much you care. Emphasize that this about health not appearance. Tell your loved one that you just want him/her around for as long as possible.

Provide Information Not Diet Suggestions

Use the Internet or your library to research the benefits of weight loss and provide your loved one with the tools needed to take action. Visit websites together or volunteer to go to a doctor's appointment where he/she can discuss weight with a physician.

Be Supportive

Be prepared to go the extra mile. Don’t stop at, “I’m here for you,” or “if you need anything call me.” Go further. Tell them that you have wanted to get in shape, too, or that you need and want to eat healthier as well.

Babies are more likely to become overweight during childhood.

The U. S. Department of Health and Human Services has long touted that children with overweight or obese parents are more likely to become overweight themselves. Recent research supports that lifestyle factors are not the sole cause of this phenomenon. According to researchers from The Children’s Hospital of Philadelphia and the University of Pennsylvania School of Medicine, a woman who gains a significant amount of weight during her pregnancy is more likely to have a child who becomes overweight by age 7.

Brian Wrotniack, Ph.D., and his team of investigators reviewed data from the Collaborative Perinatal Project, a multicenter, retrospective study that consisted of 10,226 participants between 1959 and 1972. Surveys provided to women who participated in the study included questions regarding maternal pre-pregnancy weight, age and race. Moreover, maternal weight gain and a child’s growth during pregnancy, at birth and at age 7 were also recorded.

The results of the study are astounding as the odds of a child being overweight at age 7 increased by 3 percent for every 2.2 pounds of pregnancy weight gained by the mother. According to the Institute of Medicine (IOM), the quantity of weight gain during pregnancy is contingent on the mother’s starting weight prior to pregnancy. The IOM recommends that women at a healthy pre-pregnancy weight gain 25-35 pounds, while women who are considered overweight should gain 15-25 pounds.

Researchers concluded that children born to women who gained more than the recommended levels were 48 percent more likely to be overweight. The association between pregnancy weight gain and the child’s excess weight in later years remained significant even after adjusting for factors such as gender, gestational age, infant birth weight, race, age, and maternal BMI percentage. Another study conducted by Emily Oken, MD, MPH, at Harvard Medical School also found that gestational weight gain is directly associated with BMI and risk of obesity in adolescence. This research supports findings that obesity rates influenced by gestational weight gain are not only limited to childhood but also advances well into the teenage years.

Pregnancy weight gains have increased over the years as obesity has escalated into a public health crisis. Dr. Wrotniack and his team maintain that one in two women (46%) gain more weight than recommended during pregnancy. Substantial weight gain during pregnancy is now considered one of the earliest determinants of obesity in children. Counseling women to adopt healthy eating habits and increase physical activity before and during pregnancy may be effective ways to prevent future obesity risk in children and adolescents.

Follow these tips to stay cool, safe and fit this summer

Having the perfect beach body is motivation enough for many to jump into a summer fitness regimen. However, it can be difficult to work out in July and August's oppressing heat.

Follow these 8 tips to stay cool, safe and fit this summer:

1. Working out early in the day before the sun is at its strongest is the best option. If you don't want to wake up early to beat the heat, work out in the evening after the sun begins to set.

2. If you can't avoid peak sun hours, go for a swim!

3. Sunburns inhibit the body's ability to cool itself. So protect yourself and wear sunscreen, even if it's overcast. Aim for an SPF of at least 30.

4. Wear light colors and light fabrics to stay cool.

5. Join a gym. This way, if it's too hot to be running outdoors, you don't have to skip a workout.

6. Pop in an exercise DVD such as InterActive Exercise. You can burn just as many calories through resistance training without having to leave the comfort of your own home or worry about the weather conditions outside.

7. Staying hydrated is incredibly important in the summer heat. Drink every 15 minutes or so, even if you don't feel thirsty.

8. If you think you've had enough of the heat, stop. Don't push yourself in the heat, as heatstroke can be fatal.

Signs of heat exhaustion and heat stroke:

Signs of heat exhaustion include headache, dizziness, weakness, nausea, vomiting, cramps, excessive sweating, rapid heartbeat, confusion and even loss of consciousness. If you feel any of these symptoms,you should stop your workout and drink plenty of fluids. Without treatment, heat exhaustion can quickly lead to serious consequences.

If symptoms do not improve after about 30 minutes, go to a doctor immediately, as it could be a sign of heat stroke. Signs of heat stroke are more severe and include: Throbbing headache, lack of sweating despite the heat, red, hot and dry skin, weak or cramping muscles, rapid, shallow breathing, behavioral changes such as confusion, disorientation or staggering, seizures or unconsciousness.

Chances are, if you are careful you should be fine. Always be aware of what your body is trying to tell you, and don't overdo it.

suggestions on how to fight weight gain later in life

Hot flashes, mood changes, and weight gain, even if you’ve never had weight issues, are just some of the physical and emotional symptoms of menopause. A study inobesity found that the typical weight gain during menopause was 11 pounds. And as if gaining weight wasn’t enough, the extra pounds put on during menopause tend to go straight to your abdominal area. The trouble with belly fat, besides the obvious vanity reasons, is that it has been shown to increase the risk of heart disease, certain cancers, and type 2 diabetes. So what can you do to fight the extra pounds and health risks? Here are three suggestions.

• Start strength training. Cardiovascular exercise (walking, biking, swimming) is great for heart health; but if you really want to focus on losing weight, strength training is the key. As we age, we lose muscle mass and, as a result, burn fewer and fewer calories each year. We can either eat less and less to compensate or put our calorie burning into overdrive with strength training. The more muscle mass we have the more calories we will burn. InterActive Exercise is an easy way to start a strength training routine.
• Monitor yourself. It’s pretty hard, if not impossible, to change something you are not aware needs changing. Do you know how many calories you eat a day or how many steps you take? If the answer is no, it’s time to start tracking. Keep a food journal and track everything you eat. You may be surprised by all the hidden snacks, sips, and samples you have throughout the day. Also keep a movement journal. Record your exercise and your daily movement. The goal is to take 10,000 steps daily. Finally, record your sleep. Menopause could be preventing you from getting the recommended 6-8 hours of sleep per night and lack of sleep is associated with weight gain.
• Visit a weight loss specialist. A study of over 17,000 women showed that by losing weight menopausal women could reduce or eliminate hot flashes and night sweats. Medi-Weightloss® is a physician-supervised weight loss program than can help you lose up to 20 pounds* the first month. Our individualized weight loss program is tailored to meet the needs of each individual patient and has helped hundreds of thousands of people across the country.

This information is for educational purposes only. It is not intended to be an exhaustive examination of the subject matter nor a substitute for medical advice. Always consult your primary care physician or healthcare provider before beginning any diet or exercise program.

On average, patients compliant with the Medi-Weightloss™ Program lose 6.4 pounds the first week and 14 pounds the first month. Rapid weight loss may be associated with certain medical conditions and should only be considered by those who are medically appropriate.

10 snacks that you can keep at work to help keep you going all day long.

If meetings, deadlines, and relentless projects leave no time for a break at work, you are not alone. According to a recent study, only one in three American workers has time to take a lunch break — leaving 65% of employees either eating at their desks or not at all. This all-day fasting can lead to dips in blood sugar, leaving you drained and unproductive. Here are 10 snacks that you can keep at work to help keep you going all day.

• Almonds have the perfect balance of fats and protein to fill you up and give you an afternoon energy boost. One oz (about 12 nuts) has 90 calories and omega-9 fatty acids (the kind associated with good heart health).
• Peanut butter and celery is perfect for the kids’ lunches and yours. Peanut butter is available in single-serving containers, making it a convenient, high-protein snack. Two stalks of celery topped with 2 Tbsp of natural peanut butter has only 8 grams of carbohydrates (3 of which are fiber). If celery isn’t your thing, peanut butter goes great with apples.
• Protein bars indulge your palate with the sweetness it craves and the protein it needs. And Medi-Weightloss® offers a variety of flavors to keep your taste buds happy. Peanut butter, and chocolate, and blueberry – oh my!
• Hard-boiled eggs have only 70 calories and 5-6 grams of protein. Boil eggs on Sunday and use them throughout the week. Enjoy them with a little salt or remove the yolk and replace it with 1 Tbsp hummus.

• String cheese has only 80 calories and is high in protein. Eat it alone, with a small apple, or a handful of blueberries.
• Healthy treat? It’s true with the Crispy Marshmallow Dream. Just 100 calories and 10 grams of protein, these bars are shelf stable so you can hide them in your desk until hunger strikes.
• Cottage cheese is low in carbs and contains probiotics to aid digestion. Eat it plain or top with 1 Tbsp of chia seeds for an extra 5 grams of belly-filling fiber.
• Walnuts contain fewer carbohydrates than almonds, peanuts, pistachios, and cashews. Plus, they have more antioxidant power than any other nut. Fourteen walnut halves (about 1 oz) contain just 4 grams of carbohydrates, 10 percent of your daily intake of magnesium, and 2½ grams of healthy omega-3 fats.
• BBQ Zippers are a low-carb, high-protein alternative to salty, calorie-laden potato chips that ruin your waistline. Keep a box in your desk for when the munchies strike.
• A snack recipe for you. If you’ve got an hour after work or on the weekend, you can snack smarter all week long by utilizing this Crispy Roasted Edamame recipe. Preheat oven to 400 degrees F. Rinse edamame (12-oz frozen bag) under cold water to thaw. In a large bowl, mix 1 Tbsp olive oil, ¼ cup grated parmesan cheese, and salt and pepper to taste. Toss edamame in mixture and then spread edamame on baking sheet. Bake 15 minutes or until crispy and golden. Let edamame cool and divide into 1/4 cup servings and place in plastic zipper bags.

This information is for educational purposes only. It is not intended to be an exhaustive examination of the subject matter nor a substitute for medical advice. Always consult your primary care physician or healthcare provider before beginning any diet or exercise program. Active Medi-Weightloss® patients should consult the experts at their location on whether the snacks are appropriate for their stage of the program.