By Marilyn Hoyt C.P.T N.A.S.M, C.E.C
Old Man Winter has arrived! With this chilly weather, it can be more tempting to stay inside by the fire where it’s warm and cozy, rather than venturing outside for a workout. Don’t let the weather derail you from your fitness goals and exercise routine.
Here are some tips to help you stay on track with your fitness this winter.
- Check with your doctor first. If you have certain health conditions like asthma or heart problems, it may not be healthy for you to workout in the cold weather, so check with your physician first.
- Pay attention to the temperature and wind chill. Before you step outside, check the temperature, paying special attention to the wind chill. You want to be sure you are dressed appropriately, so you’ll need to know just how cold it is outside. If the temperature falls below 0° and the wind chill is below 18° it may be best to move your workout inside for the day.
- Layer up. Wearing layers will help keep your muscles warm until your body temperature heats up.Wear outer layers that can be removed and worn around your waist until you are done working out and ready to put them back on. For your inner layers, wear moisture-wicking, dry-fit fabrics instead of cotton to keep moisture away from your body. If your clothes hold moisture in, as you sweat, your body temperature will decrease, making it more difficult to stay warm.
- Stay hydrated. It may not be hot outside, but drinking plenty of water is still important. Staying hydrated will help you recover more quickly after a workout, so drink water before, during, and after your workout.
- Stretch. Before any workout, you should give your muscles time to warm up. Muscles that are tight and cold are more prone to injury. Dynamic stretching, which is active stretching, rather than stretching while sitting down, is ideal. A brisk walk is also great for getting your muscles warmed up before you begin your workout.
- Take a friend. No matter what time of day, it’s always smart to workout with a buddy. Having someone else there with you is great motivation (it’s more difficult to sleep in and skip your workout when you know someone is waiting on you), and it’s also safer. In the unlikely event you (or your friend) stumble and fall, or begin feeling ill, a workout partner is someone who can call for help when needed.
If you’d rather not brave the cold, there are still plenty of exercises you can do right inside your nice warm home. A few examples include modified jumping jacks (skip the jumping and step your jacks instead) and sit down/stand ups from a chair. Whatever you do, keep your momentum going and don’t stop working out just because it’s getting colder outside!
If you would like someone to help and encourage you on your journey to health and fitness, contact our Fitness Expert, Marilyn Hoyt.
Marilyn Hoyt is a Dallas-based Certified Professional Trainer. She holds group workout sessions, including groups specifically designed for people who are significantly overweight, intermediate and advanced fitness camps, and provides in-home personal training.
“Aiming to educate, motivate, and inspire others to live life with purpose!”
Visit Marilyn online at: www.rockfitnesscamp.com.
Follow Marilyn on Instagram: @rockfitnesscamp
Like Marilyn on Facebook: FitnessWithPurpose
Holiday traditions in America vary widely from one family to the next, but there is one thing that seems to be a constant theme in every American home: food.
On Valentine’s Day, it’s cookies and chocolate. On Memorial Day, the Fourth of July and Labor Day, it’s hot dogs, burgers, steaks and anything else we can throw on the grill. On Thanksgiving, it’s turkey and a feast fit for a king. On Christmas it’s never ending baked goods, fudge and other sweets. On New Year’s Day, it’s black eyed peas to bring prosperity.
Food is closely linked to every holiday we celebrate. We cook, bake, eat out of tradition. We share food with others because it has been ingrained in us that food is how we show we care.
When a family member is in the hospital, when a new baby is born, when a friend loses a loved one — we offer food. Why is this?
“Our society feeds one another to show love. After all, food is essential to life, so what could be more caring than feeding someone? The act of sharing food with someone is as basic and fundamental a show of affection as there is.” (Excerpt from Weight Loss Surgery: The Real Skinny by Nick Nicholson, MD)
Politely declining the gift of food
It’s easy to see how turning down a meal or declining a gift of food can be seen as a form of rejection. When a woman spends her whole day preparing a meal for her family only to have the children (or even her husband!) turn their noses up at the meal she’s provided, feelings get hurt and family tensions can rise.
If you have undergone weight loss surgery, you are no longer to eat they kinds of foods or eat as much food as you once did. But turning down food given as a gift of care from a loved one, or declining a meal on a holiday isn’t so simple.
“When you turn down food from your family and friends, they may interpret your action as a slap at them. For most of your life, they’ve cooked special dinners for your birthday, taken you out to your favorite restaurant to celebrate your promotion, and brought cookies over when you’re feeling down. These are all generous, loving gestures, and if you now eat sparingly or turn down the food altogether, they may interpret that as a sign that you don’t love them, you don’t appreciate their care, or you’re being downright rude.” (Excerpt from Weight Loss Surgery: The Real Skinny by Nick Nicholson, MD)
So what should you do?
Patients who have had weight loss surgery will typically choose one of two possible courses of action in this scenario.
- Explain to family members and friends why you’re not eating so much. Tell them the truth: you have had weight loss surgery, and because of the surgery, you aren’t able to eat the food you’ve been offered.
- Develop an alternative excuse as to why you are not eating. If you feel your loved ones will not be supportive of your decision to undergo weight loss surgery, telling them about the procedure may not be the best course of action. Some patients choose to blame their lack of eating on a different procedure, such as hernia surgery.
Whether you tell the real reason you aren’t eating or choose the second option, it’s important to reassure your loved ones that their care for you is appreciated. You may even find the need to offer suggestions of other ways they can demonstrate their love for you, other than giving food.
In the time of transition following weight loss surgery, you must do what’s best for you. Don’t let guilt from loved once force you to eat something you know you shouldn’t. Instead, focus on the dietary instructions given you following your surgery and stick to that plan. And remember: there is much more to the holiday season than food! Celebrate the time you have to spend with loved ones.
Weight Loss Surgery: The Real Skinny, by Dr. Nick Nicholson is available for purchase now on Amazon.
If you have been on the fence about bariatric surgery, such as LAP-BAND®, Gastric Sleeve, Gastric Bypass, or the Gastric Balloon but are concerned about the cost, don’t forget about your Flexible Spending Account (FSA) as a means of covering your weight loss surgery expenses. You may also be able to use your FSA to cover other procedures offered by Nicholson Clinic, including hernia and GERD repair and endoscopic procedures.
The cost of surgical procedures for obesity treatment is generally considered an eligible medical expense, including gastric bypass and lap band surgery, as well as excess skin removal as a result of one of these surgeries (a health care professional must provide evidence of medical necessity for the cost of excess skin removal to be an eligible expense).
Check with your plan rules to find out if bariatric surgery is covered.
If your employer offers a flexible spending plan for healthcare expenses, you can set aside up to $2,550 in 2016 to spend on numerous medical treatments and procedures, including medications and medical equipment. Weight loss programs are listed among eligible expenses for a FSA.
Eligible weight loss expenses covered by the FSA include any weight loss programs for obesity treatment if prescribed by a physician to treat a medical condition — this includes weight loss surgery — and weight loss and dietary supplements.
If you have unused funds left in your FSA from 2015, you may be able to carry over a portion of those funds, or receive a grace period to use them up in 2016. Employers have the option of offering employees a $500 carryover in unused health FSA funds into the following year; or employers can offer their employees a two-and-a-half month grace period to use their FSA funds from the previous year. Employers cannot offer both options, and are not required to offer either, so talk to your employer’s human resources department to find out which, if any, extensions apply to you.
Nicholson Clinic is committed to preventing finances from limiting any patients from receiving life-changing weight loss surgery. In order to best serve all of our patients, we offer a number of payment options, including: traditional cash payments; payment plans and financing through the CareCredit® (approval required); and insurance coverage.
Patients who plan to self-pay for their weight loss procedure can find a procedure cost list to plan cash payments here.
For information on our payment plans and financing with CareCard®, click here.
In many cases, bariatric surgery is considered a medical necessity and is at least partially covered by most insurance companies, provided the patient meets their requirements. The Nicholson Clinic accepts most major insurance. Our team of insurance specialists will help you manage the process, working directly with your insurance provider to acquire approval. For more information on insurance coverage for your weight loss procedure, click here.
By Kyle Rose, RD, LD
Weight loss surgery means a change in your lifestyle, including your diet. Once your doctor has cleared you to start eating solid foods, you’ll have some changes to make in the kinds of foods you eat to help keep you on track on your weight loss journey.
The best foods to eat following weight loss surgery are high in protein and low in fat and sugar. The Nicholson Clinic is devoted to helping our patients develop a healthy lifestyle post surgery.
Sugar-Free Cranberry Sauce
Ingredients:
One jar Smucker’s Sugar Free Preserves, any flavor
One 12-ounce bag whole fresh Cranberries
¼ teaspoon ground cinnamon
Truvia or Splenda (optional)
Directions:
Empty preserves into a heavy saucepan and heat over medium low for 3 to 4 minutes until they soften and melt.
Add cranberries and cinnamon; stirring constantly while mixture comes to a boil; cook until berries begin to pop. Reduce heat to low and simmer 15 to 20 minutes until the sauce is glossy and thick. Crush some of the berries against the side of the pot with your wooden spoon. Stir in Truvia or Splenda to taste and cook 5 more minutes before removing from heat to cool.
For a smooth sauce, place in blender and pass through a wire strainer using a rubber spatula.
Cover and chill before serving.
By Kyle Rose, RD, LD
Weight loss surgery means a change in your lifestyle, including your diet. Once your doctor has cleared you to start eating solid foods, you’ll have some changes to make in the kinds of foods you eat to help keep you on track on your weight loss journey.
The best foods to eat following weight loss surgery are high in protein and low in fat and sugar. The Nicholson Clinic is devoted to helping our patients develop a healthy lifestyle post surgery.
Sugar-Free Caramel Pecan Sweet Potatoes
Ingredients:
4 to 6 large sweet potatoes (about 4 pounds)
2 teaspoons salt
½ cup Sugar Free Caramel Syrup
¼ cup butter
Whole or chopped pecans, toasted in non-stick pan for 4 to 6 minutes
Directions:
Roast the sweet potatoes on a foil lined sheet pan for 45 to 60 minutes, until soft when squeezed. Remove from oven, and when cool enough to handle, peel and transfer to a large bowl. Add sugar free syrup, butter, salt and cinnamon; beat until fluffy and smooth with hand mixer. May be prepared in advance to this stage.
Spoon mixture into buttered 3-quart baking dish and arrange pecans on top. Bake at 350 degrees for 20 minutes.
To express our appreciation for you and your continued referrals, we’ve launched our “Grateful Giveaway” referral program.
Now through Dec. 31, tell a friend about Nicholson Clinic and you could win one of three fantastic prizes valued at $500!
HERE’S HOW IT WORKS: Tell your friends and family about Nicholson Clinic using our referral email below. When your family member or friend makes an appointment for a consultation, we will enter your name into the monthly drawing. You will have three chances to win. Drawings will be held on Thanksgiving Day (11/26/15), December 15, 2015, and New Year’s Day (1/1/16). Winners will receive their choice of the following three prizes:
Start spreading the word now about how Nicholson Clinic has changed your life!
Thanksgiving is just around the corner—do you have a plan to keep from overeating or filling up on unhealthy foods?
Remember: Thanksgiving is about so much more than the food on your table. But, we understand, Thanksgiving dinner is a tradition. It may be the only day of the year that you and your family prepare a real feast. So how do you enjoy Thanksgiving without overdoing it?
Plan a Thanksgiving menu full of healthy choices. These foods are so delicious, nobody will miss what’s not there. Limit yourself to appropriate portions, and avoid spending the day “grazing.” (For more tips on having a healthy Thanksgiving, check out this article.)
Need a little help planning your Thanksgiving Day menu? Here are a few suggestions from Nicholson Clinic.
Appetizers
Main Course
High-Protein Mashed Cauliflower
Sugar-Free Caramel Pecan Sweet Potatoes
Dessert
By Kyle Rose, RD, LD
Weight loss surgery means a change in your lifestyle, including your diet. Once your doctor has cleared you to start eating solid foods, you’ll have some changes to make in the kinds of foods you eat to help keep you on track on your weight loss journey.
The best foods to eat following weight loss surgery are high in protein and low in fat and sugar. The Nicholson Clinic is devoted to helping our patients develop a healthy lifestyle post surgery.
Shrimp Deviled Eggs
Ingredients:
6 large eggs
3 tablespoons Hellmann’s mayonnaise
3 tablespoons Fage Greek yogurt
1 teaspoon Dijon mustard
Old Bay seasoning
¼ pound cooked shrimp very finely chopped
3 scallions, finely minced, including tender green tops
1 teaspoon chopped fresh dill – if you are not using fresh, do not use dried
Directions:
Place eggs in a covered pan just large enough for a single layer. Add room temperature water to cover the eggs by about one inch. Place pot on high heat and when the water just begins to boil, cook for 1 minute.
Turn off the heat, cover the pot, remove from burner and set timer for 15 minutes.
Drain the eggs, fill the pot with cold water to cool the eggs before peeling.
Split eggs lengthwise and remove yolks to a medium bowl. Mash yolks with fork until fine textured and fluffy.
Blend with mayonnaise, yogurt, mustard, ¼ teaspoon Old Bay, shrimp, scallions and dill.
Scoop filling into white halves.
Lightly sprinkle with additional Old Bay and garnish with fresh dill. Cover and chill until serving.
By Kyle Rose, RD, LD
Weight loss surgery means a change in your lifestyle, including your diet. Once your doctor has cleared you to start eating solid foods, you’ll have some changes to make in the kinds of foods you eat to help keep you on track on your weight loss journey.
The best foods to eat following weight loss surgery are high in protein and low in fat and sugar. The Nicholson Clinic is devoted to helping our patients develop a healthy lifestyle post surgery.
Roasted Winter Squash Soup
Ingredients
2 medium butternut squash, each 1½ to 2 pounds
1 teaspoon Tuscan seasoning (thyme, sage, crushed red pepper, rosemary, garlic) – Fresh curry powder works, too
6 tablespoons butter
2 yellow onions, diced
6 cups low-sodium chicken broth
Salt and freshly ground pepper, to taste
Directions:
Preheat an oven to 400°F.
Cut butternut squash into one-inch thick slices. Arrange on a greased baking sheet, drizzle with olive oil, season with salt pepper and ½ teaspoon of seasoning. Roast until somewhat soft to the touch and a knife penetrates the flesh easily, 45 to 50 minutes. Remove from the oven and when cool enough to handle, scoop out the pulp into a bowl and set aside.
Melt butter in a saucepan over medium heat. Add the onions and an additional ½ teaspoon of seasoning and cook, stirring occasionally, until the onions are tender and translucent, 8 to 10 minutes.
Add the broth and the squash, raise the heat to high and bring just to boiling.
Reduce the heat to low and simmer for ten minutes to combine the flavors. Remove from the heat.
Working in batches, puree the soup in a blender or using an immersion stick blender. Be careful blending hot liquids. Return to a clean saucepan. Just before serving, heat gently over medium-low heat. Season with salt and pepper to taste.
Garnish with pumpkin seeds.
By Kyle Rose, RD, LD
Weight loss surgery means a change in your lifestyle, including your diet. Once your doctor has cleared you to start eating solid foods, you’ll have some changes to make in the kinds of foods you eat to help keep you on track on your weight loss journey.
The best foods to eat following weight loss surgery are high in protein and low in fat and sugar. The Nicholson Clinic is devoted to helping our patients develop a healthy lifestyle post surgery.
Breast-Down Roast Turkey
Ingredients:
12 to 15 pound fresh turkey
3 stalks celery, sliced
1 large onion, diced
1 apple cut into wedges
2 carrots, sliced
Sprigs of fresh thyme, sage, and rosemary – they often have a poultry mix of fresh herbs
Directions:
Preheat oven to 400°. Arrange the cut vegetables and apple slices in the bottom of a sturdy roasting pan and scatter the fresh herb sprigs over the top.
Place the turkey breast side down on the vegetables as a bed to hold up the turkey and to catch drippings for the gravy. Season with salt and pepper.
Roast for ½ hour at 400° F, then reduce the heat to 300° F and continue roasting until done. Estimated cooking time is about 15 minutes per pound. Thirty minutes before the turkey should be done as per your estimate, start taking temperature readings with a meat thermometer, inserted deep into the thickest part of the thigh.
Remove from oven when the dark meat in the thigh registers 170°F. The temperature will continue to increase to 175°F once you remove it from the oven as the heat continues to cook the turkey.
Allow the turkey to rest for 20 to 30 minutes before carving. Turn the turkey breast side up and discard the skin.
Carve as desired.
Pour pan drippings into a large wire strainer set over a large bowl and press down on the warm soft vegetable solids to extract flavor. Skim off as much fat as possible. Use as is, or bring to a boil and thicken using 1 tablespoon cornstarch dissolved in ¼ water for each 3 cups pan juices (or chicken stock if needed).
