Wednesday, May 28, 2008

Persistence!

It has been a while since I blogged; not because I didn't have anything to say, but rather because I've just been so busy. Life is like that....you get busy, and end up reacting...it gets tough to just stay ahead.

With regards to your health, you have to make it a priority. The folks who've found success in our program aren't the ones who ate perfectly and never missed exercise. They are the ones who have persisted, in spite of the circumstances, to make it their habit to make good food choices, and to work hard to find time for exercise. The key to success is persistence.

Hopefully, i'll be back soon, with the next "P" in successful weight management, PLANNING!

Until then, keep up the good work. This is one investment with guarenteed results.

Thursday, March 13, 2008

The Importance of Interval Training!

A big part of training metabolism is to vary heart rate during cardio, in specific intervals determined by exercise metabolic testing. Patients often wonder why this is important. The reason is that if you exercise at the same intensity, doing the same exercise, each day, you will not have the same effect. In order to "train your metabolism", you need to focus on your specific heart rate intervals, or "Zones", and vary heart rate during cardio. This will improve your ability to burn more calories AND more fat, even at rest.

Tuesday, February 19, 2008

Just Stick With It!

As I was whining to Cory, our wellness coordinator, about how slow specific "areas" of my body seem to be improving, he made a statement that although simple, I found profound.

He said, "Don't worry about what the scale says, you know the program is working for you!" I had to agree. Although slow, I have made consistent, incremental, (and slow) progress. I'm losing weight, losing inches, reducing my percent body fat, and having to stop wearing some clothes that are just too big now.

The other thing I thought about was that this entire process is more about my health and wellbeing than losing weight. Sure, I want to look good, but I also want to feel good and be healthier. My total cholesterol and triglycerides have dropped significantly. My resting heart rate is down 10 points. My mental wellbeing is even improved.

So when you get down and discouraged about your percieved lack of progress, DON'T GIVE UP! Just stick with it! Your program and this process will work for you too!

Saturday, February 16, 2008

Tough Time of the Year!

Many people started the New Year with grand ideas and plans for a healthier year. Most have not been successful for one reason for another. One of the main reasons is that we tend to make lofty goals that are just too difficult to reach. For example, maybe you decided to read thru the Bible this year, got going pretty good, but got a little busy and missed a few days, and before you knew it, you were so off "schedule", you just gave up. I recommend you forget about the past (you can't change it anyway) and pick up your Bible today and start reading again.

Maybe you decided you need to lose weight, so you put yourself on a strict diet, joined the gym, and began a rigorous exercise program. You did well initially, but after a few days, you were tired of being hungry, and unable to fit your "gym schedule" into your life. DON'T GIVE UP! Forget about the failure and start fresh. You certainly didn't get in the shape you are over a few weeks, or even months....so give yourself a break and be patient with yourself regarding "starting a healthier life". Start with your diet and simply cut out fried food, vending machine food, and "white sugar" foods (Little Debbies, white bread, potatoes, white rice), and begin eating 5 small meals a day. It will take planning, but you can do it. You and I make time for a lot of things in our life. NOTHING is as important as your health!

Once you've begun to make better food choices, and have been consistent for a couple of weeks, maybe begin to walk 4 times a week for 20-30 minutes. You'll feel better. You'll gain some confidence. And more than that, you'll develop a HABIT! A healthy one at that.

The key to success is making your metabolism work for you. In order to do this, you've got to know what your metabolism is. Call the office and schedule an appointment for the two metabolic tests we offer to develop a specific caloric requirement for a successful meal plan, along with an exercise plan that maximizes the effect by focusing your walking or other cardio exercise on the heart rate interval that will "train your metabolism" to burn more calories AND fat! We truly would love to help!

You can do it! Today is a brand new day on your way to a healthier you!

Thursday, February 7, 2008

Here's An Idea!

Weekends are tough for me. What I've started doing to help me with snacking is start the day with a bowl of my favorite snack(s), portion sized out, already added into my daily caloric intake, placing it out in the kitchen, and enjoying a little all day long. Be sure to let the kids know that you'll hurt them if they eat your snack....they can grab their own from the pantry. I've found this really helps me with the munchies, and also with not feeling guilty about always having something in my mouth.

Tuesday, February 5, 2008

Oh To Be Young Again!

So last night our 16 year old comes in to tell us good night and I remark to him that he is really looking good. (After football, he made it a priority to get fit for baseball and a big part of that was losing some weight.) As he's walking out of our room, he casually mentions that he had lost 14 pounds....14 pounds!!!...all in about one month. Of course, my first thought was, "this isn't fair". Then I remembered the workouts he was doing, the diet he was eating, and the fact that he had given up his favorite drink, gatorade. I must admit, it still didn't seem fair. After all, i've been consistently logging my food, keeping up with calories, and exercising on a regular basis since Christmas, and have lost only 10 pounds.



Then my very wise 16 year old says, "Dad, it's not a diet, it's a lifestyle." My new "lifestyle" was not only effective, but healthy, AND a way of eating and exercising that I can follow the rest of my life.



The bad news is that I'm not 16 years old anymore. The good news is that I'm not 16 years old anymore. My healthy habits are having impact in my life and the lives of my family and friends. I can do this! You can do this!

Saturday, February 2, 2008

Still Hanging in There!

I can't believe it has been 11 days since I "blogged". Where has the time gone. In fact, I can't believe January is in the can and we are already into the month of February. Our new marketing plan is well underway and we are beginning to see increased interest in our metabolic program.

Personally, I've been logging my food regularly, getting my cardio in, and strength training with my wife and our wellness coordinator, Cory. I've lost about 10 pounds over the past 5-6 weeks and am getting close to my goal weight. I had my first public seminar on metabolism and the impact it has on weight management last Thursday night. As you recall, the weather got really bad and no one actually showed up. However, a couple of people who had signed up called in the next day and went ahead and made appointments to be tested.

Mary Ellis and I are working on our first book. The comment we hear most from our patients is that they just don't know how to eat healthy. In this, our first literary endeavor, we are attempting to provide 20 meals each for breakfast, lunch and dinner, along with 50 healthy, tasty snacks, and 3-4 meals for the five most popular breakfast, lunch and dinner restuarants. We will have a chapter on the case for nutritional supplements, and another for general hints on eating healthy.

Our first health professional dinner will be Thursday, February 28th, at Chateau Elan. I'm going to be discussing our program, and how knowing your metabolism will help you be successful with weight loss and subsequent weight management.

Look for big changes on the website coming soon. And check out the pork tenderloin with herb sauce recipe that will post next week....absolutely delicious!

Think about this! For those of us trying to lose weight, our initial motivation is one of vanity. We want to look better, and fit in our clothes better. In order to keep weight off, our motivation has to evolve; we have to begin to understand that keeping weight off is essential for us to avoid the complications of being overweight. In other words, our motivation becomes rooted in our good health and wellbeing; reducing our risks for heart disease, stroke, high blood pressure, joint disease, and many cancers. I believe this evolution of our thought process regarding weight loss will go a long way towards helping us keep weight off!

Tuesday, January 22, 2008

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!

Saturday, January 19, 2008

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!


Thursday, January 17, 2008

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!

Monday, January 14, 2008

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.

Wednesday, January 9, 2008

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.

Sunday, January 6, 2008

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!

Friday, January 4, 2008

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!

Wednesday, January 2, 2008

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.