Already Fallen Off the Wagon?

Did you start the New Year with high hopes and lofty goals? Maybe you planned to lose some weight, eat healthier, and begin to exercise regularly. Unfortunately, it's not easy to develop new healthy habits. Don't give up! This is not a sprint, but rather a long distance event. Your goal is to develop a whole new healthy lifestyle. Make realistic goals. Don't try to accomplish everything at once. Focus on one area and work hard to become consistently successful in that area, then move to another area. When you have a set back, don't beat yourself up. Get back in the game, try harder, and start over.

Remember, you didn't get to this point overnight. So don't expect to achieve some great success in just a few days, or even weeks. It takes about 40 days to develop a habit. I tell my patients that it takes about 12-15 weeks to put it all together so that you are consistent in food logging, cardio, and strength training. It's definitely easier with a friend or family member making the journey with you.

Reflect on the areas you struggle in and determine why. Develop a strategy for success. If snacks are your downfall, make it your mission to list 20 healthy snack alternatives. If you eat out alot and have difficulty making good choices, go ahead and list your 5 top restuarants and determine to list 3 healthy entrees for each of them. The next time you're at your favorite spot, you'll know what to order. This is your life! Take control and responsibility for your health and wellbeing. You can do it!

What's Up With These Portion Sizes?

My family and I eat out frequently. Without a doubt, YOU CAN make healthy food choices. The problem is that so many restuarants have super sized their portions. Next time you order, try sharing your meal. Better yet, take the other half home and enjoy it later that day, or for lunch the following day. If you're concerned that sharing will leave you hungry, add a salad, and remember....dressing ON THE SIDE!

Don't you just feel like this some days?

Just one more second and I'm on my way to the gym!

It's more than losing weight!

I had a patient make a simple, but profound statement yesterday during a discussion of our weight loss program. She said, "Dr. Gazaway, it's about baby steps; slow, but steady and persistent."

I definitely feel like this process is SLOW! However, I am feeling better, and slowly losing the weight. I don't mind logging my food; in fact, TheDailyPlate is somewhat addicting. And I'm not hungry. I feel satisfied and have chosen foods and snacks that help me not feel deprived. The cardio and strength training seem to get easier, but making the time is tough. I try to remind myself that this is an investment I cannot afford to miss. It helps having a spouse who is interested in being healthy, and encourages me to keep on.

I don't know if I'll ever be able to completely forget about a number on the scale. The truth is I'm realizing more and more everyday that fitting in my clothes, having a good energy level, and just feeling better are the real reward of this hard work. That's not to mention that making healthy food choices,along with moderate exercise and strength training are going to help me live a full and healthy life. I feel better about myself, and I think that makes me a better husband, father, doctor, friend, and person.

The good news is that even babies grow up and get around faster (and cost parents a whole lot more!). I'm in my "toddler" stage with regards to learning to live healthy and make good choices. Hopefully, I will continue growing in this process, making it my lifestyle. Why don't you come on and join me in this adventure!

The Importance of Planning in Weight Management!

Do you make your food choice just about the time your brain tells you "I'm starving!"? If so, you probably are at risk for making a poor choice. One of the most difficult times of day for me is when I arrive home from work, while my wife is finishing up supper. There was a time when I simply walked to the pantry, stepped in, and began to forage. I felt that I was helping out by consuming those last chips in the bag, the last few cookies in the container, or the remaining nuts in the can.

The only way to avoid falling into the above trap is to have healthy alternatives available, and in my case, already portion controlled out. I recommend that you list your 10 favorite healthy snacks (i.e., almonds, trail mix, baked wheat thins and peanut butter, zone bars, etc), purchase a big box of resealable sandwich bags, and portion out those snacks. Place them anywhere you may be when you get hungry. In addition to the pantry, I keep some in the office, in my car, and in my wife's car. This makes satisfying my hunger not only easier, but also healthier.

Working hard and feeling good!

Well, the New Year is off to a fast start. Our first print ad went in the Gwinnett Daily Post on Sunday and we've already had 3 calls. The digital billboard goes up tomorrow at Hwy 20 and I-985. I'm sure all of my friends will give me a hard time about that, but that's okay.

I don't know about you, but one of the difficult things about eating healthy is getting in my veggies. My wife, Mary Ellis, encouraged me to add a side salad every chance I get. I'm also trying to add a diced medley of tomatoes and pepper to my omelet every morning and to my favorite chicken on wheat tortilla wrap.

I'm sure many of you are struggling to maintain the program you resolved to start for a healthier New Year. Don't give up! Go slow and become consistent in one area, then add another and conquer that. Remember, this is a change for a healthier life. If you haven't found a partner, look around; maybe the person in the cubicle next to you is having the same struggle, or your neighbor, or the person who sits right behind you in Sunday school. Set reasonable goals and check them off as you reach them.

In my practice, the patients who are having success with weight loss are consistently logging their food. This helps them know what they eat, how much they eat, when they eat, when they don't eat, and where they struggle. They can review their daily log, and make appropriate adjustments. For the businessman who eats out every day at lunch, he may need to review menus and choose healthy entrees, BEFORE he arrives at the restaurant. Teachers need snacks that can be portioned out in sandwich bags and placed in a desk drawer, BEFORE they get the munchies. Ultimately, to be successful, it's not necessarily about eating less, it's about eating the right amount, The only way to know this is by having your resting metabolic rate determined in an 8-12 minute test.

At this time of year, membership at local gyms peaks out. At no other time do people wait so long for a grueling session on the treadmill or elliptical. When it comes to lifting weights, the misconception is.....the "heavier" the better. After about a week of this, the novice is frustrated, may be recovering from an injury, and often wonders why they feel this wave of nausea as they leave the gym. Let me state this as clearly as I can, it's not about exercising harder, it's about exercising smarter. The best way to know how to maximize your exercise program, whether on the treadmill, or in the weight room, is to have an exercising metabolic test. For more information on metabolic testing, check out my website, www.bufordcompletehealth.com.

You can eat out and still eat healthy!

I don't like the term "diet". There is the implication that you're doing something with regards to eating that is temporary. What I'm trying to do is make good choices now, and for the future. However, I don't want to make my friends and family uncomfortable because I'm trying to make healthy food choices.

After a great service at church today, my family (all 8 of us!) was talking about where to eat for lunch. During the discussion, as each restuarant was mentioned, I tried to think about what I might order, and still make healthy choices. This can be difficult if you've not thought about it beforehand. Why not go ahead and list the top 5 places your family enjoys eating at, and research their menu, come up with at least 3 entrees for each place you could order and still achieve your nutritional goals? Order your salad without all the cheese, and ask for the dressing on the side. Make sure they don't drench your vegetables in butter. Add salsa to meats to improve flavor. If you like baked potatoes, ask for all the "goodies" on the side and practice portion control. Better yet, consider a sweet potato and make sure the cinnamon and butter come on the side.

Now let's be totally honest. There is no way that I will never eat banana pudding again. However, I am very particular about whose I eat, and when I do get it, I work hard to practice portion control. I no longer eat from the bowl! If there's something that you really love that isn't particularly healthy, just be thoughtful about how often and how much you enjoy at a time. As my 18 year old daughter said this weekend, "Life is too short to not eat what I enjoy". There is some truth in that, but I explained to her that eating what I enjoy may help make my life shorter. So be careful! Be thoughtful!

Just start NOW!

The New Year is off to a fierce beginning and many of us decided that losing weight has to be a priority for health. I'm trying to consistently log my food, do my cardio regularly and work out with Cory, our Wellness Coordinator.

I encourage those of you who started a program last year and had a tough time over the holidays to forget about the past and just get started. Those of you who have decided to lose weight and get in shape, YOU CAN DO IT! The secret to success is knowing your metabolism. With two simple tests, I can help you determine your caloric requirement and where to keep your heart rate during exercise for maximal benefit.

Here are some great hints for successful eating: 1) Log your food! I recommend www.thedailyplate.com. You'll know your calories and be able to determine the amount of carb, fat, and protein as well. 2) Plan, prepare and control your portions! If you like to eat out alot, choose your favorite restuarants and pick out 3 healthy entrees. 3)Include a little protein with every snack. 4) Go ahead and choose 5 great healthy snacks and be prepared for when the "munchies" hit. I love the various Nature Valley granola and trail mix bars, almonds, trail mix, string cheese, and fruit and peanut butter.

Stop procrastinating! Go ahead and get started!

New Year's Resolution: Lose Weight

Every January 1, millions of people the world over make the same resolution: This year, I am going to lose weight.

And with that resolution, they join Weight Watchers or Jenny Craig, sign up at the local Y or join a gym. Yet, for all too many, keeping that resolution isn't as easy as making it. People end up starving themselves or exercising hours on end. Then after a few weeks when the weight doesn't mysteriously drop off, they give up.

Getting in shape, losing weight, and maintaining weight involve than just exercising hard and eating less. The secret is knowing your metabolism and knowing how many calories you need to burn at rest and when you are exercising.

So unless you know how many calories you actually need to consume and burn, then any weight program you start may just be doomed from day one.