in-cen-tive: a thing that motivates or encourages one to do something.
Everyone has some kind of incentive to lose weight. Maybe it is your high school reunion coming up, a piece of clothing you have been longing to fit into, or maybe it is just to get healthier and live longer. Whatever your incentive is, we at Elevation Medical Weight Loss would like to help you achieve it in any way that we can.
One of our latest incentives is our Elevation Medical Weight Loss t-shirt.
If you have lost 50 lbs or more using our Elevation Medical Weight Loss plan, we would like to give you one of our Elevation t-shirts. This is just a small token of our appreciation and our recognition of your impressive achievement. These shirts are exclusive to our 50+ pound members.
If you have lost 50+ lbs and would like a shirt, please speak to one of our Elevation Medical Weight Loss staff, and we will be glad to get you one!
We would like to wish you a Happy Thanksgiving this holiday season.
We will be closed on Thursday for Thanksgiving 11/23/2017 in both Pittsburgh and Weirton. We will resume normal appointment and walk-in weight loss consults on Friday 11/24/2017 and Saturday 11/25/2017.
After this Thanksgiving week, we will be opening every Monday in Weirton for weight loss follow-ups and B-12 injections.
Summer is coming to an end and cooler weather is just around the corner. With the temperature drop usually comes less outdoor activities and the inevitable cold and flu season. Here are some tips for enjoying a happy and healthy fall this year. Pumpkins, for instance, are good for more than just carving as they are jam-packed with immune-boosting vitamin A, and are a low-calorie and low carb snack. They can be roasted, mashed, turned into soup and baked. Fall veggies, like fiber packed beets and vitamin packed Brussel sprouts, can also add a healthy bump to your diet.
Avoid the Pumpkin Spice Latte trap! You know it’s fall when Pumpkin spice drinks make its debut. Although they may make you get into the fall spirit, they are sky-high in sugar and fat, which adds up to hundreds of calories. Make drinks healthier by choosing non-fat milk instead of whole, no whipped cream, and ask for less syrup. Cinnamon is great fall spice and a better substitute for sweetener.
Get a flu shot! The flu shot can cut your risk of getting the flu by up to 60 percent, according to the Centers for Disease Control and Prevention. These natural immune boosters can help you stave off the virus as well as recover more quickly if you do get sick.
Even if everyone around you is sniffling, you should still take steps to protect yourself. Cover your mouth when you cough or sneeze, wash your hands regularly. get plenty of rest, and eat a healthy diet.
Fall also means Halloween, which means candy. The best advice for buying Halloween candy is to buy candy that you do not like. Sounds simple, but it will work.
Even though there is less sunlight, try to keep the same routine. Your body will thank you.
These are just a few of the things you can do to stay healthy during this jam packed season, but same as the rest of the year we can’t overstate the positive effects of a properly balanced diet and regular exercise.
When you decide to live a healthier lifestyle and talk to us about wanting to lose weight, we discuss the nutritional aspect of the types of foods in order to help you choose a weight loss program to fit your goals. We further recommend that you set a plan for your meals as a way to more easily stay on task and get to your goals.
One aspect of dieting that we would like to emphasize is setting aside a day to plan ahead for your week’s meals. This includes getting groceries for the week (preferably) from the list of foods that we recommend), prepping the necessary items to make the meals, and cooking ALL of the food needed for the week. If you have 12 containers, you can lay it all out and partition each meal in each container. Since we often recommend eating 2 large meals a day, you can plan ahead for the other 6 days of the week.
The 9 days meal plan that we prescribed consists of larger meal portions. Depending on if you are taking the diet medications (phentermine, or Adipex) for weight loss, your caloric goal may be 800-1300 calories a day split into 2 large meals. If you are on the HCG injection rapid weight loss program, your calorie goal may be around 600 calories a day, which is also split into 2 large meals. Even at 300 calories per meal, the meal consists of a larger serving of meats (4 oz of chicken, 10 oz of vegetables, and 2 large glass of water) to keep you full since you will be eating leaner cuts of meats and fill the tank with plenty of vegetables and water.
So what does meal prepping look like? It takes effort, but you get what you put into it– in the end, it helps you get a step closer to your goal.
Have all the ingredients laid out
Lots of lean meats and tons of vegetables
Have all your ingredients laid out — lots of lean meats and tons of vegetables.
Green, leafy vegetables like collard greens, turnip greens, mustard greens are low calorie and taste great.
Preparing all the asparagus and broccoli in aluminum foil for grilling.
Summer squash makes another flavorful side dish. It will serve as a rice/potato/bread substitute.
Roasting sliced tomatoes on a pan and simmering thinly cut beef.
Setting shrimp on the skewers and have chicken tenderloins marinated and ready to grill with several lean burgers.
Shrimp and chicken take no time on the grill.
Overall, the entire process of getting groceries, prepping food, cooking, storing, and cleaning up took 6 hours to make 14 meals for 1 person. But this small sacrifice means that you are done for the week and one step closer to being a better you.
As the summer is winding down, it’s common for us who live in a four season climate to subtly change our lifestyles in negative ways, sometimes regressing to the point of starting over. Whether its reducing our physical activity due to less enjoyable weather, or eating more in response to the chilly temperatures; these behaviors feel natural but contribute to the all-to-common cyclical nature of weight loss/gain. While they may feel natural, it is important to remember that we are not bears, and therefore do not require preparations for hibernation.
There are some things we can do to counter these tendencies however; such as recommitting to calorie counting, or finding new ways to exercise indoors (wherever your schedule permits). Also keep in mind that certain types of foods will have different effects on your appetite, which becomes increasingly important as the seasons are accompanied by certain stables like pies, cookies, cakes, and other assorted sweets. It’s the sugar in these foods that creates the terrible feedback loop of insulin spikes and crashes and their associated cravings. Additionally much of this food is lacking in sufficient amounts of protein to satisfy you appetite.
Now may also be the perfect time to find a gym or start a new exercise routine, finding ways to stay active and engaged with fitness will no doubt help you stave off the consequences of having less time to walk or play outdoors.
Whatever you do, I implore you to take in mind what your goals are for yourself, and if you’ve already made progress hold on to it and don’t let the change of seasons throw you off track. There is no need to wait until the New Year to recommit to getting healthy, keep focused year round; count your calories, move as much as possible, and always remember that weight loss is a marathon rather than a sprint, just keep plodding forward and you will get there.
I recently stumbled across a video that immediately brought to mind a myriad of questions that get brought up by our weight loss patients. While we tend to focus on calorie counting during consultations, we often don’t have the chance to really dig into too much detail different types of foods. While there are many reasons that most of our food suggestions are “whole foods,” (by which I mean meals for which you buy ingredients and prepare yourself) the most important reason is the accuracy with which you can count calories.
As the following video, originally posted by the NY Times and author Casey Neistat, shows nutritional content labels on prepackaged foods are notoriously inaccurate. Using apps and journals is only as effective as the information that you input, so be careful as you count your calories and remember, if the nutritional content seems too good to be true, and you didn’t weigh out the ingredients yourself, there is a good chance that it is in fact not true.
Full credit to Author Casey Neistat and the NY Times Opdocs for the video content.
I don’t want this information to induce a calorie counting panic attack for our more meticulous patients, just be aware that if you want the tightest possible control over you Calories In/ Calories Out ratio, you will be better served making your own foods. Also, if you are trying your best and not seeing progress you might want to take a closer look at the details of the food you are consuming, you may actually be eating more than you think, and that’s not necessarily your fault.
Elevation Medical Weight Loss in Weirton is helping to support the annual Energy Express School Supply Drive. Energy Express is a summer reading and feeding program that is held in over 75 locations throughout West Virginia for approximately 6 weeks to strengthen children’s reading and writing skills. This year, the Weirton site is holding a school supply drive for the children in the community. Bags of donated school supplies can be dropped off directly at the Weirton Elementary School or to our clinic before 1 PM Friday July 21st.
Items the kids need include:
Loose Leaf Paper
We will drop of the donated supplies to be distributed on Saturday July 22nd from 10 AM until all supplies have been distributed at the Weirton Elementary School. We would like to thank everyone for their support and generosity.