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This is an email I got from one of my patients, who is dong very well.  He wrote this email over a week ago and has since resumed his new, healthy habits.  I think most people who have ever struggled with their weight have been in this position.  Success is determined not by whether you falter (which is essentially inevitable), but how you respond when you do.  I print this with his permission.

Patient:
I just got back from 4 days in… read more

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Instead of hitting Dunkin Donuts or McDonald’s for breakfast, try this breakfast sandwich.  For convenience, make a few and freeze individually in wax paper.  Heat the sandwich in microwave before leaving the house and eat it on the way to work if you’re pressed for time in the morning.

• 1 toasted organic spelt English muffin
• 1 cage-free egg cooked in nonstick spray
• 1 slice of organic American cheese
• 1 teaspoon of organic ketchup
• 2 ounces of organic uncured ham.

Calories: 327
Protein: 25 grams
Fat: 14 grams
Carbohydrate:  31… read more

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We live in a society that promotes obesity and the larger your support network, the better your chances of success.  Think about this:  If everyone in the country lived a very healthy lifestyle, it would be almost impossible not to live a healthy lifestyle.  If your entire community is healthy, you will be more likely to be healthy.  Now, I am not asking for anyone to set out to change their entire community (though I am trying to do just… read more

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In order to achieve and maintain a healthy weight, most overweight people must change their relationship with food.  For those people, food often provides comfort, an “escape” from life, and unfortunately the food that provides the most comfort (the unhealthy but tasty fats and sugars) is always available for the taking.  To break the cycle of unhealthy eating in response to emotional states, all of us who are tempted to find “relief” in these foods must clearly understand what is… read more

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This is a serving of granola.  Not so much, right?  From this, you can see how easy it is to underestimate how much you are really eating.

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On July 10, 2012 the NY Times published an article “In Dieting, Magic Isn’t a Substitute for Science.”  The article discusses a study which found low carbohydrate diets are superior for weight loss when compared to low fat or balanced diets. (The study actually looked at the amount of “calories burned” in the two types of diets but the implication is that a low carbohydrate diet will result in more weight loss than a low fat or balanced… read more

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Below are two sample plan, one between 1300 and 14oo calories, and the other slightly higher.  As I have said before, I would not expect someone to follow one of these exactly.  Rather, use them for ideas on how to incorporate healthy eating into your lifestyle.

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Drcharlies 2012-07-05 2012-07-11 (517.0 KiB)

Here is my log for the last week.  When something says “0 servings”  it means I ate less than one serving, but the program doesn’t specify in the summary what fraction of a serving it was, which is a flaw in the program.  Still, the amount can easily be calculated based on the calories, protein, fat and carbohydrate count which is listed.  Also note that… read more

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