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Winter Fitness Activities |
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 Okay, at some point we are going to have to get off the couch now that we have been inspired by the Winter Olympics and get fit ourselves. Luge? Probably too dangerous and inaccessible. Speedskating - probably bad for my knees. What to do in the winter...
There’s always sledding. Pretty cheap. Definitely fun. And you are never too old and shouldn’t feel out of place. I went to Camelback Mountain/Poconos last week with twenty other people. It felt good to take in some sunshine. I experienced tubing for the first time. Even my mom enjoyed it (she is 65 years young!) Although the conveyor belt that brought me up the hill (yahoo for modern conventions) reduced my total caloric burn, my being upright and lugging a huge inflated tube certainly burned more calories than watching TV on a Saturday afternoon. |
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Faster Post-Surgical Recovery |
 No one wants to have an operation and definitely no one wants a complication. Some of use will have elective surgery this year: gastric bypass, knee replacement, etc. And some of us will be whisked to surgery unexpectedly: appendicitis, trauma surgery (from falls or car accident) etc.
By reaching your goal weight this you are less likely to suffer from complications. Unfortunately obese patients are more likely to have longer hospital stays, greater risk of renal failure, wound infection and length of time on a mechanical ventilator/breathing machine.
One of my biggest fears is getting sick and needing a hospital stay. I have kids, I have a mortgage, a big insurance deductible and no prescription medication coverage plan. |
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Tools for Keeping Your Resolutions |
 Losing weight was most likely one of your New Year's resolutions, and you probably listed severe techniques to help you achieve your goal. Below are listed some strategies that you may have implemented already, but if you haven't, they just might help:
- Eat nutritious meals
- Slow down at the dinner time, savor each bite
- Exercise, join a gym
- Walk more, use more distant parking places, use a pedometer
- Drink more water
- Detox
- Reduce carbohydrate intake (juice, fruit,) cereal
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 Protein shakes can help or hurt a diet. Meal replacements are only useful if they are low calorie, appetite curbing, and nutritious. All of these qualities together make them good enough to replace a meal such as breakfast or lunch. Ideally a meal replacement should have between 100-150 calories, depending on your body weight and how fast you wish to take off the pounds.
Recipes
- They can be found online and hopefully will list a calorie count.
- Options include peanut butter, cottage cheese, Greek yogurt and fruit. Just remember, the calorie count goes up every time you add something. In addition adding carbohydrate calories (such as a banana) increases the glycemic index of the shake and may increase your hunger and may make it harder for you to lose weight.
Whats in Your Concoction?
Add up the calories and see if the total count is more than 150 calories.
- Half a banana 50-75 calories depending on size
- Honey 1tsp 22 calories (honey has more calories than sugar!)
- Plain Yogurt 4 oz 60 calories
- Protein Shake mix 45-200 calories per serving (check the carton)
- Peanut Butter 1 tbsp 90 calories (has 8 g of fat and minimal amounts of protein)
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Lose Weight & Lower Cholesterol |
 You want it all...a smaller clothes size and a cholesterol level under 200!
Increasing exercise activity and cutting back the calories will help you lose one pound a week and eventually help to reduce your total cholesterol. Below are additional strategies to help you accomplish two noble goals: maintaining a healthy weight and improving your cholesterol profile
Increase Fiber Intake
- 25-35g is recommended
- The insoluble fiber from psyllium husks will increase satiety, reducing your urge to overeat and the soluble fiber from oats, veggies and beans will help to lower cholesterol.
Increase Soy Intake
- Soy is a great source of protein and is very low in fat.
- Give soy shakes/bars, soy milk, tofu and Edamame (soy beans) a try.
- 25g a day can lower your cholesterol by 5%.
- There are many soy meal replacement products that can help you lose weight and reduce your cholesterol at the same time.
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A board certified physician and personal trainer, Dr. Evelyn Wells has provided clients with her medical expertise for over 6 years. She fulfilled her pre-med requirements at Princeton University and received her medical degree from Howard University Medical School. Dr. Wells completed an Emergency Medicine residency program at Long Island Jewish Medical Center in New York where she was Chief Resident. Currently on staff at Jersey Shore University Medical Center in Neptune, New Jersey, her specialties inlcude bariatric medicine, emergency medicine, and personal training. For more information on Evelyn’s weight management programs visit PhysiciansFitnessSolution.com. 
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