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26 Dec 2011

For hCG Weight Loss in 2012, Glenmore Healthcare Offers the Gold Standard in …

Calgary, Alberta — (SBWIRE) — 12/26/2011 — Glenmore Healthcare is the longest standing provider of safe and effective hCG for weight loss in Calgary. Since opening in 2010, over 450 patients have lost weight utilizing the IAPAM’s exclusive hCG Protocol, offered in Calgary only at Glenmore Healthcare. Worldwide, over 15,000 patients have successfully lost weight using the IAPAM’s hCG Diet.

Human Chorionic Gonadotrophin or hCG has been used as a weight loss aid for over 50 years, and since being showcased by Dr. Oz Show in February and June of 2011, it is experiencing a resurgence in popularity in the US and Canada. Patients can access this safe and effective physician-supervised weight loss program in Calgary at Glenmore Healthcare (http://www.glenmorehealthcare.com).

Glenmore Healthcare’s exclusive hCG Weight Loss Program is a proven medical solution for optimal weight loss and maintenance. Based upon the successful protocol originally developed in 1954 by Dr. Simeons, as detailed in his report, Pounds and Inches, and refined by the International Association for Physicians in Aesthetic Medicine (http://www.iapam.com) in 2010, the Glenmore Healthcare’s hCG medically supervised weight loss program is built around a low calorie diet coupled with the administration of the pharmaceutical grade of the naturally occurring hormone, hCG (human Chorionic Gonadotropin). Glenmore Healthcare follows the IAPAM’s hCG Weight Loss Protocol, which has been administered to over 15,000 patients around the world with consistently safe and effective weight loss results.

Patients participating in the Glenmore Healthcare’s hCG for Weight Loss Program are monitored by a licensed physician who specializes in hCG for weight loss. Labs, vital statistics and body composition analysis are recorded prior to starting the program. Patients at Glenmore Healthcare have lost as much as 20 pounds on our 26 day program, and 35 pounds on our 43 day program. At the end of the program, clinic staff will test a patient’s RMR (Resting Metabolic Rate) with the same equipment as used on NBC’s “The Biggest Loser.”

hCG taken on its own, or the use of homeopathic hCG, will not result in rapid, safe weight loss. It is very important that when a patient partakes of an hCG weight loss program, that they complete it under the supervision of a physician, and strictly follow the entire detailed protocol, as is done at Glenmore Healthcare.

For more information on hCG and weight loss, please contact Glenmore Healthcare at 403-452-5699 or info@glenmorehealthcare.com.

About Glenmore Healthcare
Glenmore Healthcare is Calgary’s premiere provider of hCG medically supervised weight loss programs, and health and wellness services to individuals in the Calgary area. For more information on Glenmore Healthcare’s hCG program and aesthetic medicine services, please contact Glenmore Healthcare at 403-452-5699 or info@glenmorehealthcare.com.

Websites
http://www.glenmorehealthcare.com
http://facebook.com/glenmorehealthcare


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26 Dec 2011

Motivation time: How to lose the pounds

Click photo to enlarge

Linda Willer-Wright was one of those people who decided to lose weight as a New Year’s resolution last year.

But unlike the many people who fell off the fitness wagon, Willer-Wright stuck to her promise, no matter how difficult it was, and continued to work out 12 months later.

“I made a New Year’s resolution to lose a few pounds in January 2011,” the East El Pasoan said. “Initially, I thought it was going to be one of those New Year’s resolution things where it falls by the wayside after three or four months.”

Willer-Wright, with the help of a personal trainer at Anytime Fitness in far East El Paso, is proof that with willpower and determination, New Year’s resolutions can be come through.

“I have to admit, it’s discouraging when you have a goal to lose weight and you’re excited and you want to see that weight come off real quick and easy and it doesn’t happen,” she said. “To be quite honest, I didn’t start losing weight until my third month.”

Keeping fitness New Year’s resolutions can be difficult but not impossible with the encouragement of others and the proper workout plan.

“The motivation goes away because you’re not getting the results you want,” said Chico Fierro, the manager at Anytime Fitness at 2230 N. Zaragoza. “If you want to stay motivated, talk to a personal trainer. It may be a little bit more expensive, but they know what they’re doing. It’s worth it because it’ll change your life.”

Fierro, a certified personal trainer, said he sees an influx

of what he calls “New Year’s resolutionist” coming into the gym in January and not fully taking advantage of what’s available.

“Just this past week I’ve had six people sign up because they say 2012 is the year they get back into shape,” Fierro said. “They sign the contract thinking they are making a commitment to work out but by February they lose motivation and stop coming in. There are some people who come almost every day in January and then we won’t see them for three to four months.”

Fierro said another way to stay motivated is making the workouts quick.

“If you can keep your workouts to 45 minutes, then the gym is no problem,” he said. “Some people work out for an hour and a half to two hours, and that’s just too much.”

Fierro said real solid results should be seen in four to six months.

“Doing simple things like buying new workout gear or putting new music in your iPod will help motivate you,” he said. “When you buy new workout gear you’re going to want to put it on and use it and music is really important to lift your spirits. I always have my favorite songs on when I do my lifting.”

He also said taking time off is not a bad thing to do. But it’s important to get back in the gym after a short layoff.

“I’m on a week off myself,” Fierro said. “I told myself I wasn’t going to work out for three weeks and right now, I want to work out so bad.”

Lou Paradise, president and chief of research for Topricin, makers of all natural pain relief and healing cream, said pain should not be an excuse not to exercise.

“The big challenge is when people have not exercised in a very long time and they know they should, but they go out and do the wrong things, get hurt and get discouraged and don’t go back to the gym,” Paradise said in a telephone interview from New York. “Unless you really take charge of the things you can do for yourself, you’re going to be overwhelmed.”

Willer-Wright, who at 5 feet 1 weighs 110 pounds, knows the mental part of maintaining the workout over time is an important factor in staying in shape.

“You need to stick with it and not get discouraged early on, she said. “You come out of the gate knowing you have to eat right and go and buy all the right foods and you work out five days a week and you want to see results right away, then you realize it’s not going to happen as quickly as you would like.”

She said she was discouraged by March, three months into her resolution.

“My family encouraged me and I got over that hump,” she said. “You have to have the support of your family to really believe in what you’re doing. I ended up losing 25 pounds and I was actually going to participate in the fitness competition in August at UTEP.”

The 40-year-old got down to a competition weight of 98 pounds.

Another thing that motivated Willer-Wright was that her trainer took a photo of her when they first met.

“He never showed it to me, so I didn’t know what I looked like,” she said. “Then, he took another photo of me after the fourth month. We placed them side by side and I could not believe the results. That just motivated me to keep on working.”

Victor R. Martinez may be reached at vmartinez@elpasotimes.com; 546-6128.

  • Walk or bike to work, or get off a stop or two early on a bus or subway trip to help jump-start your metabolism and engage in a bit of functional fitness.
  • Take the steps instead of the elevator. Walking up and down the stairs burns many more calories than hitting the “up” button.
  • Rather than linger over brunch, lunch, or dinner, invite a friend to take a walk on the weekends instead.
  • Bring your food to the office to ensure portion control and to know exactly what ingredients you are eating.
  • Employ the buddy system for your workouts. You are far more likely to work out if you know someone else is relying on you.
  • Cut calories without losing sacrificing taste by substituting sugar with healthier sweeteners when you are cooking or in coffee and tea, such as honey, maple syrup, agave, or stevia.
  • Set realistic goals that will let you become your own cheerleader and will continue all year long.
  • It’s perfectly natural to allow yourself a ‘cheat’ day and indulge in the less-than-healthy foods you crave. The key is to use that day as a reward for a well-balanced nutritional investment you abide by the rest of the week.

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    26 Dec 2011

    CaroMont Health community health and wellness program

    CaroMont Health created a partnership with four private schools this year as part of its community health and wellness program.

    Under the lead of Andrea Serra, vice president of Wellness Services at CaroMont Health, the CaroMont Wellness Team delivered two, eight-week wellness programs to the faculty and staff at four private schools in Gaston County including Cramerton Christian Academy, Gaston Day School, First Wesleyan School and Gaston Christian.

    The spring session attracted 121 participants. Of those, 64 also participated in the fall program. Within each session participants received an initial assessment/screening, weekly lectures, weigh-ins and specialized exercise classes through the YMCA, and a post health assessment/screening.

    The average weight loss for the spring program was 3.74 pounds per participant, followed by a .64 pounds lost for participants in the fall program. Those who successfully engaged in the program by attending weekly classes and completing pre and post screens lost weight and learned healthy lifestyle benefits.

    “The program went far beyond expectations, not only in organization and cooperation between the schools, CaroMont Health and the YMCA, but also in the results, said Marc Stout of Gaston Christian. “Everyone benefited from this program.”

    Each week, The CaroMont Wellness Team made weekly visits to each school to reinforce the goals of the program — to lose weight, incorporate 30 minutes of exercise each day/five days a week, to eat at least 5-7 servings of fruit and vegetables daily, to participate in group sessions or other special activities each week, to manage stress in healthy ways and to set personal health goals. For the exercise portion, participants could visit any of the five YMCA’s in the Gaston County using their 24-visit pass.

    The program’s intended success was highly dependent upon the support of school administration.

    “If you have leadership who understand the value and support the wellness program, people will want to follow,” said Debbie Bellenger, CaroMont Health Wellness Director. “Having completed the program, these participants now have the tools and desire to live a healthier lifestyle.”

    Already the culture within the schools is changing. Two schools have contracted with new venders to offer healthier lunches instead of school cafeteria. Some schools are also offering healthy food choices in their vending machines at a lower cost, better employee insurance plans.

    Each school has its own personal success story. After a screening assessment at Gaston Day School a participant was found to have an elevated blood pressure. Through the Wellness Program, significant weight loss led to a lower blood pressure and a healthier lifestyle for that participant.

    “The two biggest changes have been a greater commitment to regular exercise and increased awareness and commitment to better nutrition and eating healthier,” said Richard Rankin, Head Master at Gaston Day School.

    For more information about the CaroMont Wellness Programs, contact Debbie Bellenger, 704-834-3705 or visit www.caromonthealth.org.


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    26 Dec 2011

    A Trial of Weight-loss Strategies in Primary Care

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    26 Dec 2011

    Bonavitas Introduces Solutions for Weight Loss and Health Improvement Goals

    Bonavitas, the company behind the natural revolutionary performance, endurance, and recovery drinks, offers all natural solutions for New Year’s resolutions to lose weight and get healthy.

    Salt Lake City, UT (PRWEB) December 26, 2011

    Bonavitas announced today that their natural performance, endurance, and recovery supplements may be the key to the resolutions people will set for the coming New Year. Hopes of getting healthier, improving overall physical appearance and function, and shedding pounds may be easier with Bonavitas‘ revolutionary natural health supplements — in the areas of performance, endurance, and recovery, Bonavitas’ all natural drinks provide natural nutrition for better, healthier physical function as well as mental, emotional, and spiritual health.

    For individuals seeking options for starting a healthier lifestyle, beginning a new weight loss regimen, finding a better workout enhancer, supplementing or replacing existing health supplements, etc, Bonavitas’ all natural performance enhancer, endurance supplement, and recovery drink are ideal for any health-related New Year’s resolution.

    Bonavitas’ products are created with all natural ingredients and a proprietary blend of nature’s most powerful tools to help people perform, endure, and recover better across various levels of activity. “We are committed to help people bring their bodies back to their natural balance,” says one company representative. “Bonavitas is about providing the real nutrition that our bodies need for us to truly be our best in every aspect.”

    The popular tradition of setting goals, or resolutions, for the New Year is nothing new. But trends show that among the most common resolutions people set for themselves each January 1st is a goal to be more physically healthy. (Other common goals include financial improvements and religious changes.) Bonavitas announces that their all natural performance enhancers, endurance supplements, and recovery drinks can help anyone hoping to make physical changes in the coming year.

    Bonavitas’ supplements are designed with proprietary formulas designed for specific health improvements. Bonavitas encourages people to remember that though willpower and minor changes can help, the majority of people’s diets today are incomplete, resulting in deficiencies that can affect mental, physical, emotional, and spiritual health. Bonavitas’ natural supplements provide the nutrients that can help the body to perform, endure, and recover better from any activity — be it a workout, a challenging day at work or school, or even simply a busy day running errands. Bonavitas’ performance, endurance, and recovery supplements may help people stick to their health-related new year’s resolutions by helping to improve mental focus and physical health, emotional stability, and more.

    To help people get a jump start on the new year’s health challenges, Bonavitas has also announced that their special holiday discount will run through January 3rd. Customers can receive a special 50% off and free shipping on any purchase. Certain shipping restrictions apply; click here to learn more.

    ABOUT BONAVITAS:

    A nutraceutical company based in Provo, UT, Bonavitas offers supplements that are healthy, all-natural, and powerful solutions for people who are looking for products that are free of artificial ingredients. Bonavitas’ products are specifically engineered to offer the answer to people who are tired or overworked. They hold a place in the diet, energy, and recovery industries that is unique in that they offer consumers products that can address the immediate solution as well as provide a long-term answer to common problems. Bonavitas’ purpose is to provide products that will work today, but that can also offer consumers a better future.

    ###

    Jacques Jonassaint
    Bonavitas
    801-607-5931
    Email Information


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    26 Dec 2011

    2012 Weight Loss Tips

    It’s that time of year again. The time where holidays can take priority over the hard work, sweat, determination, and commitment to healthy eating and daily physical activity. Weight can creep up, unhealthy food choices, increased sugar consumption, high levels of stress and a sense of panic can all spread evenly between all the celebrated dates from now until the new year.

    There is a better idea. Instead of trying to lose weight during the holidays, focus on maintaining your weight. Instead of making that typical New Year’s Eve resolution for weight loss, make the commitment to a healthier lifestyle. Don’t spend your holiday season depriving yourself, spend this wonderful time of year enjoying yourself and keeping your waistline in check with these simple guidelines:

    Keep active – Just because it’s the season of overeating does not give you any excuse to stop your exercise. If anything, increase the amount of effort you put into your workout. This will give you more leverage when you come face to face with that homemade pumpkin pie.

    Never arrive hungry – Before you arrive at any soiree, eat a healthy snack like your favorite fruit, a few almonds, or a piece of low fat cheese on a whole wheat cracker. Always balance a carb with a protein to keep a balance of energy for when you arrive at the party – you won’t be starving and you’ll be able to concentrate on the people around you, not the food.

    Don’t hover – If you are trying to watch what you eat, stay away from the food area especially if you have already eaten. A simple trick is to bring a pretty plate of fresh berries with low fat Greek yogurt to dip as a hostess gift. This way you have a healthy option for a sweet end to the meal.

    Drink plenty of water – If you have already dedicated yourself to losing weight earlier in the year, then you know how important water is to weight loss. A simple trick to add more water is make it inviting. Fill a beautiful glass pitcher of water and flavor it with slices of lime or lemon. Not only pretty, but very enticing to pour a glass every time you open your refrigerator.

    Don’t give up – Just because you’ve made a mistake or two is not reason to keep making bad choices. If you’ve had a slip-up, it’s okay! Wipe the chocolate sauce from your chin and move on. Your ability to keep making healthier choices is what will make the biggest difference at the end of the holiday season and all year long.

    Remember, the holiday season is a time of community, family, and friends. Spending your time focusing on those around you, and not how many calories you’re putting in your mouth. By following these easy guidelines, you will be able to make it through the holiday season with flying colors. Start losing weight with USANA RESET kit. A great way to begin the New Year looking and feeling great!

    5-day USANA RESET kit contains everything you’ll need to get through that first week, plus some great extras you won’t find anywhere else, including a meal checklist, motivational magnet, and more.


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    26 Dec 2011

    Appointment Book

    - Plasha Yoga Studio, 4508 Zuck Road, offers free introductory yoga classes, Wednesday, Dec. 28, 10 to 11:15 a.m. and 5:30 to 6:45 p.m., and Thursday, Dec. 29, 7 to 8:15 p.m. Call 864-1114 to register.

    - The Meadville YMCA MAKO Swim League is an eight-week recreational program, beginning on Wednesday, Dec. 28, at the Meadville Area Recreational Complex, for children to learn how to swim, improve their swimming skills and receive an introduction to competitive swimming. It is open to all levels of swimmers between the ages of 5 and 12. Flotation belts may be worn if needed. Entry-level swimmers will compete and practice in shallow water. Everyone will receive a T-shirt, awards and a pool/pizza party. Call (814) 336-2196 for more information and to register.

    - The Northwest PA Tobacco Program will offer a free, six-week tobacco cessation class beginning Wednesday, Jan. 4, 5:30 to 7 p.m., at Community Health Net’s Harborcreek location at 4401 Iroquois Ave. The program provides participants with tools and information needed to break the addiction and habits of tobacco use. For more information or to register, contact Kim Fleissner at 454-4530 Ext. 290.

    - Lifeline screenings to identify potential stroke and osteoporosis risk will be offered on Wednesday, Jan. 4, at Sacred Heart Church, 816 W. 26th St. Screenings identify potential cardiovascular conditions such as blocked arteries and irregular heart rhythms, abdominal aortic aneurysms, and hardening of the arteries in the legs. A bone density screening to assess osteoporosis risk is also offered. All five screenings take 60 to 90 minutes to complete. For more information or to schedule an appointment, call (877) 237-1287 or visit www.lifelinescreening.com. Preregistration is required.

    - Improve your fitness level and add distance and accuracy to your golf shots. To learn more about this comprehensive fitness/golf program, attend an informational talk by PGA and TPI Certified Golf Instructor Jennifer Eberlein, Thursday, Jan. 5, 7 p.m. at LECOM Medical Fitness Wellness Center. To register, call 868-7800.

    - Flu shots are now available for all eligible Veterans at the Erie VA Medical Center and VA community clinics. Veterans are encouraged to get a flu shot at their Erie VA primary care clinic any Monday through Friday between 8 a.m. and 4 p.m., or any of the VA community clinics between 1 and 3 p.m. For the latest flu shot and flu clinic updates, call Erie VA’s flu hotline at 860-2730 or visit www.erie.va.gov/flu.

    - Plasha Yoga’s 10-week Winter Yoga Session runs from Jan. 2 to March 17 (no classes the week of March 5), Plasha Yoga and Life Coaching Center, 4508 Zuck Road. $110; payment plans and prorating available for fewer classes; discounts for couples and multiple classes. Call 864-1114 to register. For details, visit www.plashayoga.com. Classes include:

    – Mondays: Beyond Beginners, 10 to 11:30 a.m. and 7:15 to 8:45 p.m.; Basic and Beyond (new students), 5:30 to 7 p.m.

    – Tuesdays: Beyond Beginners, 5:30 to 7 p.m.; Restorative and Mindfulness Yoga, 7:15 to 8:30 p.m.

    – Wednesdays: Beyond Beginners, 10 to 11:30 a.m.; Multi-Level Flow, 5:30 to 7 p.m.

    – Thursdays: Beyond Beginners, 5:30 to 7 p.m.; Gentle Beginners, 7:15 to 8:30 p.m.

    – Saturdays: Beyond Beginners, 10:30 a.m. to noon

    - -Drop 10 in 10 is a 10-week program at the Glenwood Park YMCA designed to help participants lose 10 pounds in 10 weeks through a progressive program of optimal nutrition, regular exercise and meaningful behavioral change. Classes are scheduled for Saturdays, Jan. 7 to March 10, 10 to 11 a.m. or Tuesdays, Jan. 10 through March 13, 10 to 11 a.m. or 6:30 to 7:30 p.m. Fee: Highmark members, $18; YMCA members without Highmark, $103; non-YMCA, non-Highmark members, $118. Fee includes tool kit. If you have previously taken Drop 10 in 10, you do not have to purchase the $18 kit again. For information or to register, call 868-0867 Ext. 258.

    - -The Meadville Family YMCA, 356 Chestnut St., Meadville, offers swim lessons for all ages, all abilities, all year. Aqua Babies is for children 6 months to 3 years old; Tadpoles for those ages 3-5 who still need mom and dad but are ready for lessons. There are five levels of preschool classes, five levels of youth classes, plus adult beginners, stroke work class, and a conditioning class for adults. An Adaptive class has a lower ratio of students to instructor. All classes are for members and nonmembers. Aqua Babies is free for members; nonmembers may join for the lesson price. Stop by or call (814) 336-2196 to register.

    - -Teen and Adult Aquatic programs available at the Meadville Family YMCA, 356 Chestnut St., Meadville, include three types of classes: Conditioning; Stroke Work; and Adult Beginner. Call the YMCA at (814) 336-2196 for more information and to register.

     

    Exercise

    - -The Erie Center on Health Aging, 406 Peach St., offers the following fitness programs for adults:

    – Breakfast Bunch Walking Program for adults age 18 and older, Monday through Friday, 8:30 a.m., Erie Center on Health Aging, 406 Peach St. Walk outdoors or at the Gannon Recreation Center. Enjoy a healthy breakfast after the walk.

    – Breakfast Bunch Tai Chi Strength Training classes with instructor Jim Montgomery, Monday, Wednesday and Friday, 9:30-10:30 a.m. Open to adults age 18 and older. Call 453-5072.

    – Fit for Life Fitness, Tuesdays, 9:30-10:15 a.m. with fitness instructor Nancy Adams. Call 453-5072.

    – Cardio Fitness, Thursdays, 9:30-10:15 a.m. with fitness instructor Nancy Adams. Call 453-5072.

    - Dance Vibe Studio Inc., 2307 W. 12th St., offers Zumba classes, Latin inspired fitness dancing, on Tuesdays and Thursdays 10 to 11 a.m. For more information, call 455-2250.

    - Eberle’s Physical Therapy, 103 Walker Drive, Edinboro, offers an aquatic exercise program Tuesdays and Thursdays for people with fibromyalgia. Classes are run by a licensed physical therapist. Call 734-7444.

    - Saint Vincent Health Happenings classes:

    – Boot Camp and Core, Tuesdays, 4:30 to 5:15 p.m., room L-60 of the Hardner Building, 2315 Myrtle St. $50 for 10 classes. Buy $50 10-class pass at the Saint Vincent Gift Shop.

    – Piloxing, Wednesdays, 4:30 to 5:30 p.m., room L-60 of the Hardner Building, 2315 Myrtle St. $50 for 10 classes. Buy $50 10-class pass at the Saint Vincent Gift Shop.

    – Zumba, Mondays, 4:30 to 5:30 p.m., room L-60 of the Hardner Building, 2315 Myrtle St. $50 for 10 classes. Buy $50 10-class pass at the Saint Vincent Gift Shop.

    – Graceful Fitness, Mondays, 12:30 to 1 p.m., room L-60 of the Hardner Building, 2315 Myrtle St. $50 for 10 classes. Buy $50 10-class pass at the Saint Vincent Gift Shop.

    - -YMCA Camp Sherwin, 8600 West Lake Road, Lake City, is offering the following Wellness Classes Family Programs. Classes are free to members; guests, $5 per class. Visit www.ymcaerie.org/camp for more information.

    – Zumba, Mondays, 5:30-6:30 p.m.

    – Family Zumba, Fridays, 5:30-6:30 p.m.

    – Tai chi for Health, Mondays and Wednesdays, noon to 12:45 p.m.

     

    Ongoing

    - -The Sisters of St. Joseph offer several water aerobics programs at the Villa Maria Campus Athletic Center. Programs include Aqua Aerobics, Arthritis Aquatic Exercise, Deepwater Aerobics, Shallow Water Walking and Deepwater Widths. Costs are between $4 and $6 per class, or $35 and $50 for 10 classes or 10 swims. For more information, call 838-5451, Ext. 229.

    - -Glenwood Park YMCA, 3727 Cherry St., offers Personal Nutrition Coaching, a personalized one-on-one program designed by a registered dietitian to address the needs of individuals seeking nutrition counseling relating to weight management, heart health or diabetes. Counseling is available by appointment. Initial appointment fee: Highmark members, free; YMCA members without Highmark, $60; non-YMCA, non-Highmark members, $70. Follow-up appointment fee: Highmark members, free; Y members without Highmark, $30; non-YMCA, non-Highmark members, $35. Call 868-0867 Ext. 258.

    - Dharma Yoga, 254 E. 10th St., is now offering two classes in Stress Management/Restorative Yoga. Happy Heart Yoga is held every Wednesday at 4 p.m., by stress management specialist and yoga instructor Julia Hamilton. Restorative Yoga is on Tuesdays, 5:30 to 6:30 p.m., with Janet Stachowiak, CYT/RYT, The classes include gentle restorative yoga postures, mindful breathing, meditation and deep relaxation. Classes are open to those with cardiac challenges as well as anyone interested in improving his or her overall health. For more information, visit www.dharmayogaerie.com or call 449-1816.

    - Healthy Rhythms, a drumming and imagery class, continues Thursdays, 10 a.m., Mercy Hilltop Center, 444 E. Grandview Blvd. Class leader Karen Narusewicz is certified in this new method of relaxation. Cost is $3. Call 824-2214.

    - Saturday Yoga with Betty Amatangelo, 10 a.m., Mercy Hilltop Center, 444 E. Grandview Blvd. All age groups welcome, at a cost of $7.50 per class. Call 824-2214.

    - The Glenwood Park Y offers personal nutrition coaching, a one-on-one counseling service with a registered dietitian, designed to help you make healthy lifestyle and nutrition choices for better health, by appointment. This is free to Highmark members; for non-Highmark members, the cost is $70 for the initial appointment and $35 per follow-up appointment. Stop by the Glenwood Park YMCA, 3727 Cherry St., or call 868-0867 to schedule your appointment.

    - -T.O.P.S. (Take Off Pounds Sensibly) Chapter #1652 meets Wednesdays from 11:15 a.m. to 12:45 p.m. at the East Erie Moose Lodge, 6060 Iroquois Ave., Harborcreek. Annual membership, $26, plus $1 per week. For more information, call 725-5079.

    - -Health And Safety Classes: The Greater Erie County Chapter of the American Red Cross, 4961 Pittsburgh Ave., offers a variety of health and safety classes. Advance registration and payment is required for all classes. For information or to register, call 833-0942, Ext. 245.

    - AARP offers safe-driving classes for seniors. Fee is $12 for AARP members and $14 for nonmembers. Proof of having taken an 8-hour course is needed to register for the four-hour refresher course. Discount given on auto insurance for three years after successful completion of course. Call Lois at 866-2072.

    - T.O.P.S. (Take Off Pounds Sensibly) Chapter #1440 meets Wednesdays at the Immanuel Lutheran Church, 1002 Powell Avenue. Weigh-in time is 9:30-10 a.m.; a meeting follows from 10 to 11 a.m. Annual membership, $26; $1.50 per week. For more information, call 838-2222.

    - MS swim program, Dr. Gertrude A. Barber National Institute pool, 100 Barber Place. Participants have choice of two of four classes offered at various times throughout the week. Free. Doctor’s note required stating that person can participate in an aquatics program. Call 878-4071.

    - Learn how to quit smoking and/or using smokeless tobacco. Free programs available. For telephone-based help, call 1-800-QUIT-NOW (800) 784-8669). For online help, visit www.quitnet.com. For information about local programs, call the Erie County Department of Health at 451-6709.

    - Erie Center on Health Aging offers “Healthy Steps for Older Adults” workshops, a falls risk-reduction program for adults age 50 and older, to adults over age 50 in Erie County. Golden Living Center of Erie, Crawford and Warren Counties will be assisting with program implementation with members of their Aegis therapy department and will be the main sponsor of the luncheons at the workshops. The Healthy Steps Program consists of a one-day workshop that provides information on health care, exercise, home safety and other available resources to help people reduce their risk of falling. To schedule a workshop for your group or organization, call Nancy Adams of Erie Center on Health Aging at 453-5072.

    - Seniors for Safe Driving offers highway-safety programs for seniors 55 and older. Under Pennsylvania State law, if you are over 55 years of age and have successfully completed a senior education driving program, you can receive a 5% discount on your insurance premium for three years. If you have taken a class in the past, you only have to attend a one-day refresher course to renew your insurance discount. If you have never participated in a Senior Driver Improvement Program in the past, you must attend a two-day seminar to earn your automobile insurance discount. Proof of having taken an 8-hour course is needed to register for a four-hour course. Tuition for all Seniors for Safe Driving Classes is $15 per person. For information, including a list of scheduled classes, or to register for a class, call (800) 559-4880 or visit www.seniorsforsafedriving.com.


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    26 Dec 2011

    Make weight loss a trend – Richmond Times

    Fads aren’t all bad. There’s nothing wrong with disco or bellbottoms, big hair or penny loafers, flash mobs or fantasy football. There’s nothing inherently wrong with fad diets either — popularity doesn’t determine value — but many of today’s widely embraced diets are more harmful than healthful.

    New promises for fast weight loss abound, with concepts as quirky as the Grapefruit Diet, Sleeping Beauty Diet, Five-Bite Diet and Tapeworm Diet, or those that claim to be based on medicine, such as Dr. Adkins’ New Diet Revolution, Pritikin Principle, Cambridge or Metabolife.

    Unfortunately, with most of these diets weight loss is temporary. Those that restrict foods deprive you of essential nutrients, and those that severely restrict calories burn lean muscle instead of fat, slow your metabolism, lead to health complications and inhibit your ability to exercise. And after a few days or weeks on the diet, you’re off the bandwagon — it’s not a change you can stick with for life.

    A weight-loss program that incorporates a healthful diet and exercise, however, can bring not only short-term success, but a new active lifestyle and renewed energy and health.

    With so many diets to choose from, how can you distinguish the good from the bad? Here are some possible red flags:

    • It sounds too good to be true.
    • It doesn’t emphasize exercise.
    • Caloric intake is below the recommended 1,200 (more for some segments of the population).
    • The “acceptable” food list is limited.
    • The regimen is so difficult that you can’t follow it for life.

    The best diet is one that you can incorporate into your lifestyle long-term, that will continue to support your overall health, and that emphasizes exercise as well as caloric intake.

    Find an eating plan that works for you, and adopt it for life. Educate yourself about foods — the more you know about what you are putting into your body, the more likely you are to avoid the harmful and embrace the healthful.

    To ensure that the diet you choose is right for you, consult with your doctor, especially if you have chronic health issues. For support and guidance in your pursuit of a healthier you, look for a medically based weight-loss program, perhaps guided by a physician or qualified dietitian.

    And remember that slow, steady weight loss is better for your body and more likely to stick. After all, you want your weight loss to be a trend, not a fad.


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    26 Dec 2011

    Go ahead and lose the fat, but try to maintain muscle

    In last week’s column, you learned that using the scale to gauge weight loss success or failure isn’t always a good idea. It is normal for body weight to fluctuate depending on factors such as fluids and food consumed, medications and medical conditions, and levels of physical activity.

    Muscle weight is a big part of the number you see when you step on the scale. For this reason, it is important to take your body type into account when deciding on weight-loss goals. For instance, people with a stockier build have a genetic predisposition to more muscle mass overall than other body types. No matter what your body type, losing muscle weight is nothing to be happy about.

    Because it is metabolically active, the more muscle you have, the more calories you burn around the clock.

    Crash dieting may cause your weight to drop quickly, but because muscle needs calories to survive, the caloric deprivation leads to muscle loss. To help lose weight in a healthy way and see more loss in body fat than muscle, eat several small meals throughout the day and maintain a regular exercise program.

    Body fat levels actually increase slowly and it comes off in the same way. In order to store one pound of body fat, you would have to consume 3,500 more calories than your body is able to use. If you were to eat the amount of calories your body needed to maintain its current weight, it would burn roughly 60 to 70 per cent of those calories just to keep you alive and another roughly 10 per cent with digestion. The remaining 20 to 30 per cent of those calories must be burned off with daily activity or it will be stored as fat.

    Even without exercise, it would take many days for underburning/overeating to cause a one-pound (3,500 calories) increase in body fat. To put it simply, if the number on the scale reads 2 or 3 pounds heavier in the evening than it did that morning, unless you ate many thousands of calories over your normal calorie intake, only a small amount of that increase will be actual body fat.

    Generally speaking, it is only possible to lose or gain about 1 to 2 pounds of fat per week, the equivalent of plus or minus of 500 to 1,000 calories each day. Keep this in mind whenever you hear claims of “lose 10 pounds in 7 days’’ or other such quick weight-loss promises, and remember that most of those pounds will be water, glycogen and/or muscle.

    Bones and internal organs account on average for just under 20 pounds of total body weight. The greater the bone density, the higher the weight.

    Consider the weight of food and beverages consumed. Stepping on the scale after drinking a glass of water, for example, will reflect a bigger number than weighing on an empty stomach. Once again, this reading has nothing to do with body fat, nor is it an indicator that you have succeeded or failed in any way.

    There is nothing wrong with weighing yourself, but if you do, use it as only one indicator of how well you are doing. The best indicator of progress when it comes to losing weight is to take regular waistline measurements, and do a comparison over time. In addition, make note of the way you look and feel.

    Do your clothes fit better? Do you have more energy? Do your muscles feel firmer? Are you stronger? Are you able to do things you couldn’t do before?

    Last but not least, try to focus on your health rather than your weight. Percentage of body fat, especially around the midsection, quality of sleep, stress levels, and the amount of exercise you get are much more important to monitor than scale weight.

    Marjie Gilliam is a certified personal trainer and fitness consultant.

    New York Times News Service


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    25 Dec 2011

    Weight Loss Planner: This diet or that diet? This workout or that workout?

    What do dieting and serious dating have in common, other than they often go hand-in-hand?

    In both cases, you’re seeking a new body (yours or someone else’s) that you hope will stick around. More important, in sizing up a date or a diet, you need to determine whether there’s long-term potential and how likely you are to truly commit.

    The same is true of exercise programs. However, the person choosing a diet and workout routine has far more choices right at the start than the person trying to find a mate.

    South Beach or Atkins? Boot camp workout or lunchtime stroll?

    Finding an effective weight-loss program is less overwhelming, perhaps, when you keep in mind there is no “right” approach that works for every individual. No matter what the preponderance of scientific or pseudo research says, or what the thinnest celebrity or Biggest Loser is doing, you are most likely to succeed with a personally tailored weight-loss program that takes into account a variety of factors such as health status, lifestyle and preferences. “There is no one-size-fits-all solution,” says Valley Forge, Pa.-based nutritionist and exercise physiologist Janet Bond Brill. “It has to be individualized or it won’t work.”   

    In fact, any number of diets have shown to be effective provided people can stick with them. But what one person finds sustainable may be insufferable to you. 

    Permanent changes in eating and exercise habits, not drastic measures promising dramatic results, are the key to lifetime weight management, Brill says. So how do you find or customize a weight-loss program to suit your individual needs and increase your chances of succeeding?

    For starters, after determining your ideal weight range based on your height and frame, a doctor or nutritionist can help you determine the number of calories you can consume daily to meet your weight loss goals. Your doctor may prescribe a special eating plan, such as a low-sodium diet, to address medical conditions like high blood pressure.

    Based on your fitness level and any physical concerns, such as joint pain, your doctor can also suggest appropriate exercises to start out with.

    You then need to consider your food preferences and diet history. If a diet calls for you to cut back drastically on carbs but you love crusty bread and cavatappi, odds are you’ll give up. If you’ve tried diets in the past with short-term or no results, think about why you “broke up” with each diet.

    Consider your personality, too. Do you prefer structure or flexibility? Can you make do with a scientifically based diet book, or do you want the support and accountability offered in group meetings?

    Stay away from fad diets, which generally enable devotees to lose weight fast. They may work in the short term but are seldom sustainable. “Fad diets usually take something away from you — an ingredient or a food group or a macronutrient like carbs, fat or protein,” says chef-turned-internist Timothy Harlan, medical director of The Tulane University School of Medicine, New Orleans, and creator of DrGourmet.com, which features customizable meal plans.

    If there’s a prohibition against a food or list of foods, “That’s a diet you don’t want,” he adds.

    In fact, “The secret to long-term weight management is to pinpoint your favorite foods and incorporate them by cutting back elsewhere,” Brill says.

    There’s a place in any healthy diet for the occasional sweet or salty indulgence along with vegetables and fruits, whole grains, low-fat dairy products, lean protein sources, and nuts and seeds; however, foods you tend to binge on should not be kept in the house, she adds. 

    It’s easiest to lose weight by eating fewer carbs and more protein because “the first thing the body burns is carbohydrates, and it will never touch your fat reserves if you’re eating too many carbs,” says West Palm Beach, Fla.-based bariatric physician Daisy Merey.

    Protein is more filling, she adds, and takes more calories to metabolize.

    But severely restricting carbs deprives the body of necessary fiber and health-promoting plant foods.

    “At the end of the day, when it comes to weight loss it’s about calories in and calories out,” Harlan says. If you expend more calories than you eat, you’ll lose weight.

    Not all calories are created equal, though. You can lose weight eating nothing but tater tots, provided you don’t take in too many calories. “I cringe at the thought that weight loss would be the only goal” of an eating program, Brill says, because no matter how thin you get the all-tot diet will compromise your health and possibly hasten your death.

    Eating small, frequent meals raises you metabolic rate and is a proven weight-management strategy, and not skipping breakfast helps people stay lean. But though science-backed guidelines allow for four or five meals throughout the day following a healthy breakfast, this total includes what we think of as snacks.

    When comparing weight-loss plans, keep in mind that successful long-term strategies all have at least two hallmarks: physical activity and slow, steady weight loss. A combination of cardiovascular exercise and strength training is best for weight control and overall health. Gaining muscle mass through strength training increases your metabolic rate, so your body burns more calories even when it’s at rest. Getting started need not be intimidating or expensive. “From an aerobic standpoint, everybody knows how to walk,” says Scott Danberg, director of fitness at Pritikin Longevity Center + Spa, a Miami health resort.

    Exercise regimens are tougher to stick with if you are overly concerned at the start with intensity and duration. In the beginning, “Frequency is most important,” Danberg says. “Just get out there five out of seven days. Once you start showing up consistently, you can think about intensity and time.”

    Whether a program succeeds ultimately depends on a person’s view of it. Setting aside your reluctance to downsize your portions and limit some of your favorite foods, if you can’t think of a plan as a life-time strategy, it probably isn’t the best match for you.


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