Tag: doctors diet

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How 15 Minutes of Walking a Day Can Change Your Life

To make an appt, call us or schedule an appointment online hereBook an appointment using SetMoreElevation Medical Weight Loss of Pittsburgh & Weirton
2350 Noblestown Rd. Pittsburgh, PA 15205 (412) 304-2016 
241 Three Springs Dr. Weirton, WV 26062 (304) 914-3112

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We all know how important exercise is and the impact it has on our mental, physical and emotional health.  So often we at Elevation Medical Weight Loss hear that people can’t exercise for one reason or another.  Some think they are too large, too old, too feeble, the list goes on and on…excuses, excuses. Thankfully, there is something most of us can do and we do it every day, without even thinking…WALKING.

Did you know that walking at least 15 minutes every day can add up to 7 years to your life?  We suggest if you are able to do more, challenge yourself with a vigorous walk whenever you can.  If you have trouble physically walking for a while, just getting up and moving can make a difference!

Here are some benefits of walking every day:

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  • Walking boosts your mood.  Walking just 12 minutes results in increase attentiveness
  • Walking can improve cognitive performance
  • Walking can lower your blood pressure
  • Walking can help prevent or control diabetes.  Women, in particular, who walk at least 30 minutes daily decrease their risk of diabetes by 30%.
  • Walking has proven to be effective at shrinking dangerous abdominal fat linked to diabetes.
  • Walking can help reduce pain and improve mobility

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When you are walking, here are some tips to make the most out of your stroll:

  • Swing your arms. Bend at 90 degrees and pump from shoulders. This allows for a quicker pace and provides a workout for your upper body.
  • Wear comfortable shoes.  Look for flexible soles and stiff heels, or any cushioned, lightweight, and low-heeled shoe.  Try to avoid stiff-soled shoes that don’t bend.
  • Make sure your posture is correct.
  • Pick the right pace.  To burn more calories, you should be walking at least 3-5 mph.  Take smaller, faster steps to speed up.
  • Try small hills, up and down steps for a more fat-blasting workout!

The smallest of things can help you walk more.  If you have to take public transit, get off before your destination and walk the rest of the way.  If you can, try taking the stairs instead of the elevator. Walk after lunch instead of sitting and chatting with co-workers. Walk your dog or a friend’s dog.  Put your phone in the next room so that you have to get up to answer it.  Same with the remote, put it by the TV.

The benefits of walking daily are astronomical, as it positively effects both your mental and physical state, leaving your mind and body happier and much healthier.

So grab your sneakers and your music and start moving those legs! Your body will thank you!

 

 

 

 

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Donna’s Weight Loss Journey from March 10, 2017 to September 2017

Before & After Photos for Donna

Dear Dr. Cooper,

I wanted to share with you my weight loss story which would have never been possible without you and your amazing staff at Elevation Weight Loss of Weirton.

I came to you on a Friday afternoon in March of 2017 (the 10th).  I was so discouraged after having tried everything from Weight Watchers to a personal nutritionist and trainer and spending an amount of money that I do not care to remember.   My weight on March 10, 2017 was 206 pounds.  I was exhausted all of the time, depressed, and very uncomfortable.

On previous programs, I would loose a little bit of weight, even up to 30 /35 pounds and then quicker than I lost the weight, it would come right back.

I decided after speaking with a few people that your program might be a final chance for me.  I was embarrassed with my situation, as a teacher and educated woman, that I could not conquer this weight issue on my own.

I can honestly say that you and your staff made me feel so comfortable and listened to my story with so much compassion and understanding.

I started with the HCG Diet injections.  Within the first weeks I was seeing weight loss.  After two months on injections, I switched to the Diet Medication and I continued to see the pounds drop.

I additionally came in for the B12 injections to help with my inflammation and this was finally a program that was successful for me.

The nutritional guidance that Dr. Cooper and her staff gave to me was invaluable.  Combining the programs medication, nutritional program and the exercise guidance, I was finally in control of my weight.  By mid April I had lost 25 pounds and was down to 178.  By June I was 160 pounds and today I am maintaining at 3 pounds below my goal weight at 142 pounds.   64 pounds and nine (9) inches less in my waist later plus  six (6) months of hard work, dedication and amazing support and I feel fantastic.

I cannot thank you enough for allowing me to be back in control of my life.  I recently traveled to Barcelona, Spain and walked an average of 25 miles each day.   I bicycled along the Mediterranean for two (2) hours and never was even out of breath or tired.  I am enjoying shopping for clothes again and I have regained my confidence.

Thank you doesn’t seem enough for all that you have done for me and my family.  I cannot ever thank you enough.  I continue to visit Elevation for B 12 shots to be sure that I am staying on my maintenance program.  I cannot stress enough that it was a challenge, however, one that was well worth achieving.

If anyone is in the situation that I was in March, I would encourage them to come to Elevation and Dr. Cooper and trust in this program.

Thank you,
Donna

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Additional Office Days for Weigh-ins & B-12 Injections

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By popular request, we are adding on another day of office hours for weigh-ins and B-12 injections to both of our clinic locations.

Weirton will be open on Wednesday, and Green Tree will be opening on Monday effective this week.

WEIRTON HOURS & INFO
Elevation Medical Weight Loss of Weirton 
241 Three Springs Dr. Weirton, WV 26062
304-914-3112
WEIRTON GENERAL OFFICE HOURS (shots and weigh-in) WEIRTON PHYSICIAN CLINIC HOURS (weight loss evaluations)
Mon: CLOSED
Tues – Thurs: 11am – 5pm
Fri: 10pm – 2pm
Sat: 1pm – 5pm

Tues: 12pm – 3pm
Fri: 11am – 1pm
Sat: 3pm – 5pm
Walk-ins are always welcome during these hours

 
PITTSBURGH HOURS & INFO
Elevation Medical Weight Loss of Pittsburgh
 2350 Noblestown Rd, Pittsburgh, PA 15205
 412-304-2016
PITTSBURGH GENERAL OFFICE HOURS (shots and weigh-in) PITTSBURGH PHYSICIAN CLINIC HOURS (weight loss evaluations)
Mon : 10am – 4pm
Tues: CLOSED
Weds – Fri: 12pm – 6pm
Sat: 10am – 3pm		 Weds: 11am – 2pm
Fri: 3pm – 6pm
Sat: 10am – 1pm
Walk-ins are always welcome during these hours

You can schedule an appointment in Pittsburgh or Weirton by clicking below

Book an appointment using SetMore

or contact us HERE
Please allow up to 24 hours for response.
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Additional Walk-In Hours for Weight Loss

Due to increasing demand, we are extending our walk-in hours and appointment availability for both new patient weight loss consultations and medication refills.

The new hours will include Tuesdays 12p-3p in the Weirton office and Wednesdays 11a-2p in the Green Tree / Pittsburgh office effective immediately.

WEIRTON PHYSICIAN CLINIC HOURS 
Tues: 12p-3p
Fri: 11am – 1pm
Sat: 3pm – 5pm

Walk-ins are always welcome during these hours

PITTSBURGH PHYSICIAN CLINIC HOURS
Weds 11a- 2p
Fri: 3pm – 6pm
Sat: 10am – 1pm

Walk-ins are always welcome during these hours
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Just a cute baby picture

You can schedule an appointment in Pittsburgh or Weirton by clicking below.  There will be no change in non-physician hours.

Book an appointment using SetMore

or contact us HERE
Please allow up to 24 hours for response.
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Losing Weight With Elevation Medical Weight Loss

It may be 2017 already, but at Elevation Weight Loss it feels like the new year doesn’t really begin until February. Especially with all the extra time we needed to lose those “holiday” pounds.

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see our list of healthy food recipes HERE

 

Here are some of the benefits of losing weight:

  1. Increased mobility.
  2. Reduced risk of injuries.
  3. Decreased difficulty getting up and down.
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  4. Waking up with more energy for the day.
  5. Feeling more satisfied with smaller portions of food.
  6. Shopping for new clothes is more enjoyable.
  7. Reduced joint and back pain.
  8. Less dependence on many daily medications (but ask your family Dr. first).

As part of opening up our second location in Weirton, we would like to take this opportunity to provide accessible weight loss services to more individuals.  If you are even slightly motivated, we can help you get to your best health for 2017.

We have a referral program where you can send a friend or family to us for both parties to receive credit toward your services.  If you have questions, ask about our referral program here.
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Lastly, we have certain hours that Dr. Cooper will be in for new patient evaluations for weight loss and medication refills.  If you make an appt, it will limit your wait time and we can get you in faster; also some additional hours may be available by appt only.  Usually our clients are accustomed to making appointments in any healthcare setting, so you can make appointments with us; however, walking in during these hours is absolutely OK.

PHYSICIAN WEIGHT LOSS HOURS
*for new clients and medication refills*

PITTSBURGH (2350 Noblestown Rd. )
FRI 3p-6p & SAT 10a-1p

 WEIRTON (241 Three Springs Dr.)
FRI 11-1p & SAT 3p-5p

Just a note, we are open during regular office hours to administer weekly B-12 injections, weigh in and waist measurements.

Pittsburgh Green Tree regular office hours:
Weds-Fri 12p-6p
Sat 10a-3p.

Weirton WV regular office hours:
Tues & Thurs 11a-5p
Fri 10a-2p
Sat 1p-5p

Hope to see you soon!

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Chicken Lettuce Wraps

Here is another low -calorie and low-carb recipe that is great for any day of the week.  The chicken based meal cooks up easily and stores well in the fridge for another delicious meal upon reheating.

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Tray of Ingredients: Lettuce, mushrooms, chicken breast, onions, green onions, water chestnuts.  Sauce mixture of: soy sauce, salt, ginger, garlic, rice wine vinegar, and ginger.

Chicken lettuce wrap: recipe serves 6
*prep time: 20  minutes *cook time, 15 minutes.
Ingredient Calories Carbs
Lettuce, ½ a head 55 calories 11 g
Chicken breast, 1.5 lbs chopped and diced 1123 calories  
Onion, ½ medium 23 calories 5 g
Soy sauce, 4 tbsp 35 calories 3 g
Sugar, 2 tbsp 25 calories 25 g
Water chestnut, 6 oz, diced 160 calories 40 g
Mushrooms, 6 oz diced 44 calories 8 g
Green onions, 1 bundle chopped    
Ginger, 1 tsp finely chopped or ¼ tsp powder    
Salt, ½ tsp    
Rice wine vinegar, 1 tbsp    
Garlic, 2-3 cloves or 1 tsp    
TOTAL 1490 total calories 92 g
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It tastes so good we can’t keep our toddler away 

Instructions:

  1. Mince the chicken breasts into fine pieces, or as an alternative, you can use 90% lean beef or ground turkey or ground chicken.
  2. Use a large non-stick skillet and put on medium heat, no oil required.
  3. Mince the chopped water chestnuts and mushrooms.
  4. Toss in the chopped chicken on the skillet.

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  5. After 5 minutes, combine the rest of the ingredients: onions, green onions, water chestnuts, soy sauce, salt, ginger, garlic, rice wine vinegar, and ginger.

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  6. Turn to medium high heat and cook for another 10 minutes or until done.
  7. Lay the lettuce leaves open on a large plate, scoop in the chicken mixture on the lettuce and sprinkle on a bit of green onions.  Add salt and pepper to taste. Serve warm.

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There is a lot of flexibility with this recipe.  You may omit the water chestnuts to reduce the carb content if you choose.  And it almost does not matter the timing of the added ingredients as you cook.  As long as most of the sauce cooks off, the chicken and chopped water chest nut will absorb the flavor and you will have a flavorful and healthy meal.