Category Archives: Normal weight

Managing holiday weight gain with wisdom

January 20, 2017
Managing holiday weight

Managing holiday weight gain with wisdom for a better result

Managing holiday weight gain with wisdom: Holiday dinners

Probably this is not going to be news for you but all the same remember that irrespective of the nature of dinner, be it a cocktail or family dinner, never get there when hungry. It is a poor way of managing holiday weight gain and there is no wisdom in it. Experts at AWAREmed health and wellness resource center advices that what you can do, however, is modify your meals slightly to help compensate for extra calories you’re likely to consume at your social event. Like for instance, if you usually have Greek yogurt, fruit and granola for breakfast, skip the granola. If lunch tends to be a sandwich and soup, pass on the soup. Or have half of a sandwich and soup. If you’re a fun of eating a plate of salad with tuna, chickpeas, nuts and feta cheese, skip the nuts and cheese. You get the picture. And always ensure that you take a protein-rich snack before you leave for your party. This will help you put some controls on your appetite, try Greek yogurt and berries, fruit and a small handful of nuts or a hard-boiled egg, a nonfat or soy latte, even a bowl of vegetable soup.

Managing holiday weight gain with wisdom: Management of the dinner environment

When you arrive at the party, manage your environment to prevent overeating. Don’t stand beside the food table where those unhealthy stuffs and sweets can tempt you. Where appropriate, carry your own healthy meals to a holiday gathering by offering to donate some of the food stuff. That way you will be home and dry that there will be some healthy stuff on the menu. The same precaution should be taken while at the office, during your working hours keep off from the office kitchen and around the lunchroom and more so if such places are stocked with holiday cookies and chocolates.

Don’t blow your calories on foods you aren’t crazy about. It’s just not worth it. Pass on everyday appetizers and desserts you can have any time. Instead, have a small serving of something you really enjoy that’s not available year-round. Drinking in a few holiday cocktails can be very dangerous as they may weaken your determination to eat moderately, besides adding extra calories to your daily intake. Therefore plan in advance to have only one or two drinks. As you enjoy the drinks alternate alcoholic beverages with sparkling water.

Workout

The reason why holiday weight gain is on the increase is because many of us fail to plan for the holiday exercise time. It is true that there will be very little time for this after all you’re on holiday. But remember that even that very little moment of 20 minutes of work our is enough to burn some 200 calories and even reduce your big appetite. Besides that this will make you feel good about yourself because you’ll be more likely to make smart food choices progressively. Finally it is important to note that the December’s endless sequence of parties won’t make you slender and that is the truth. Nonetheless with proper planning, watchful eating habits and the right attitude, put together with expert advice from doctor Dalal Akoury you will overcome all the holiday weight gain challenges.

Managing holiday weight gain with wisdom: Holiday dinners

http://www.awaremednetwork.com/

 

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Overweight solution

Shunning holiday obesity and weight gain

January 19, 2017

 

Shunning holiday obesity

Shunning holiday obesity and weight-related complications and heart diseases are real health issues which can be addressed by losing some weight

Shunning holiday obesity and weight gain: Take good breakfast

You’re aware that there is a scheduled big dinner and you have been waiting for it earnestly for weeks and the time has now come. Many people would think that skipping meals and particularly breakfast would be a better way of creating room for the dinner. This is a concoction and must be discouraged. Instead, you should start your day with a small but satisfying breakfast like a bowl of whole-grain cereal with low-fat milk. This will actually prepare you for the dinner as you won’t be starving when you arrive at the dinner gathering. Remember that consumption of a nutritious meal rich in protein and fiber shortly before the planned dinner eliminates that big appetite and allows you to be more discriminative in your food and beverage choices. Those are some of the techniques of shunning holiday obesity and weight gain. But even as you do all that is listed here, always remember to seek professional advice from the weight loss experts at AWAREmed health and wellness resource center under the leadership of doctor Dalal Akoury MD.

Shunning holiday obesity and weight gain: Lighten up

This is very important when you’re hosting the party or contributing a portion of the foodstuff for the party, ensure that your menu is rich with healthy elements containing fewer fats, calories, and sugar. The following can be very helpful for the occasion:

  • Reduce oil and butter wherever you can.
  • Use fat-free chicken broth to baste the turkey and make gravy.
  • Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.
  • Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.

Police your portions

  • The dressings of the celebration tables are magnanimous with beautiful displays of traditional family favorites. Take a moment before you fill your plate to survey the buffet table and decide what you’re going to choose. Then select reasonable-sized portions of foods you cannot live without. Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods. After all, it is all about enjoying the holiday feast without the guilt adding more weight.
  • Choose the Best Bets on the Buffet. While appreciating that each person has their favorites, it is necessary that you keep in mind that some vacations are better choices than others. Like for instance white turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories.

Slowly savor: Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

Go easy on alcohol: When taking alcohol, remember those alcohol calories that can add up quickly. Chose to have a glass of wine or a wine spritzer and between alcoholic drinks, enjoy the sparkling water. This way you stay hydrated, limit alcohol calories, and stay sober. And finally in all these remember that the focus is healthy living even after the holidays. Therefore seeking for professional advice from doctor Akoury at any given time would be appropriate.

Shunning holiday obesity and weight gain: Letting loose during the holiday feast

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protein powder weight loss

Health complications attached to being obese

January 17, 2017
Health complications attached

Health complications attached to being obese and weight gain problems can be corrected easily by good feeding habits

Health complications attached to being obese: The eminent dangers of obesity

We have an opportunity to live only once on the surface of the earth and anything working against that needs to be corrected in good time. As a professional in weight-related discipline, doctor Dalal Akoury MD, who is also the founder of AWAREmed health and wellness resource center, registers that many at times living a comfortable life is often hindered by health complications attached to being obese. Because of this, the eminent dangers of obesity is going to be our focus progressively beginning with the health condition in relation to the circulatory system.

Circulatory system

  • Raised BMI increases the risk of hypertension (high blood pressure), which is itself a risk factor for coronary heart disease and stroke and can contribute to other conditions such as renal failure.
  • The risk of coronary heart disease (including heart attacks and heart failure) and stroke are both substantially increased.
  • Risks of deep vein thrombosis and pulmonary embolism are also increased.

Respiratory problems

  • Overweight and obese people are at increased risk of sleep apnea (interruptions to breathing while asleep) and other respiratory problems such as asthma.

Musculoskeletal system

  • Raised body weight puts a strain on the body’s joints, especially the knees, increasing the risk of osteoarthritis (degeneration of cartilage and underlying bone within a joint).
  • There is also an increased risk of low back pain.

Non-alcoholic fatty liver disease

  • Non-alcoholic fatty liver disease (NAFLD) refers to a range of conditions resulting from the accumulation of fat in cells inside the liver. It is one of the commonest forms of liver disease in most communities. If left untreated, it may progress to severe forms such as non-alcoholic steatohepatitis (NASH), fibrosis and cirrhosis. It has also been linked to liver cancer.
  • Obesity is an important risk factor for the condition: over 66% of overweight people and over 90% of obese individuals are at risk of Non-alcoholic fatty liver disease (NAFLD). As levels of obesity have risen, so has the prevalence of NAFLD.

Cancers

  • The risk of several cancers is higher in obese people, including endometrial, breast and colon cancers.

Reproductive and urological problems

  • Obesity is associated with greater risk of stress incontinence in women.
  • Obese women are at greater risk of menstrual abnormalities, polycystic ovarian syndrome, and infertility.
  • Obese men are at higher risk of erectile dysfunction.
  • Maternal obesity is associated with health risks for both the mother and the child during and after pregnancy.

Gastrointestinal disease

Obesity is also associated with:

  • Increased risk of gastro-esophageal reflux
  • Increased risk of gallstones

Psychological and social problems

  • Overweight and obese people may suffer from stress, low self-esteem, social disadvantage, depression and reduced libido.

Metabolic and endocrine systems

  • The risk of Type 2 diabetes is substantially raised: it has been estimated that excess body fat underlies almost two-thirds of cases of diabetes in men and three-quarters of cases of women. Diabetes currently affects nearly 200 million people worldwide and International Diabetes Federation predicts that this will increase to over 330 million by 2025, with a massive burden in developing countries. Worldwide, the number of people with diabetes has tripled since 1985.
  • There is a greater risk of dyslipidemia (for example, high total cholesterol or high levels of triglycerides), which also contributes to the risk of circulatory disease by speeding up atherosclerosis (fatty changes to the linings of the arteries).
  • Metabolic syndrome is a combination of disorders including high blood glucose, high blood pressure and high cholesterol and triglyceride levels. It is more common in obese individuals and is associated with significant risks of coronary heart disease and Type 2 diabetes.

Finally, dear reader, these are very dangerous problem and being obese can introduce one or a collection of them in your life. And when it happens timely action is a must. So waste no time and call doctor Akoury of AWAREmed Health Center now for help.

Health complications attached to being obese: The eminent dangers of obesity

http://www.awaremednetwork.com/

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Weight loss

Health risks attachment to obesity and weight gain

January 17, 2017
Health risks attachment

Health risks attachment to obesity and weight gain can easily be eliminated through group weight loss

Health risks attachment to obesity and weight gain: Understanding why we must have leaner weight

The problems of obesity and in particular the health risk attachment it has are not new. This is not just a family or a nation problem but a global one. Experts from AWAREmed health and wellness resource center agrees that the epidemic of obesity cuts across all ages both children and adults in equal measure. The danger of this health condition is closely associated with other numerous co-morbidities like heart diseases (cardiovascular diseases), type 2 diabetes, hypertension, certain cancers, and sleep apnea or sleep-disordered breathing. The risks of obesity more so in relation to cardiovascular diseases (CVD) have been discussed in different forums and also documented in obese children cardiovascular diseases (CVD), it is also associated with reduced life expectancy.

Health risks attachment to obesity and weight gain: Cardiac structure and functions

A very important fact to note is that a variety of adaptations or alterations in cardiac structure and function do happen in the individual as adipose tissue accrues in excess volume. Therefore the general observation is that, overweight or obesity predisposes or is associated with numerous cardiac complications such as coronary heart disease, heart failure, and sudden death through its impact on the cardiovascular system. Having seen the over view of being overweight, we can observed that there is reasonable cause to worry that adult obesity is indeed associated with a wide range of health problems, and for the purpose of this article I will be making some brief highlight torching on some of the health conditions inclined with obesity to help you make your own self-evaluation and take the most appropriate action timely.

As we progress into the discussion, it is important that if you are struggling with overweight or obesity, your need for immediate medical attention is not just an option but a must. This must be done professionally with the experts and not just from your own imagination. You can therefore schedule an appointment with doctor Dalal Akoury for proper treatment. And as you consider doing that, it will interest you to note that, doctor Akoury practice focuses on personalized medicine through healthy lifestyle choices that deal with primary prevention and underlying causes instead of patching up symptoms making her best option for all your weight loss needs. Now let us consider some of the health complication associated with overweight.

  • Circulatory system
  • Respiratory problems
  • Musculoskeletal system
  • Non-alcoholic fatty liver disease
  • Cancer
  • Reproductive and urological problems
  • Gastrointestinal disease
  • Psychological and social problems
  • Metabolic and endocrine systems

Finally, the list above is just a preview of what obesity can do you your body system and we are going to study each condition progressively in our subsequent postings. In the meantime, for all your weight loss concerns, you can schedule an appointment with doctor Akoury for a one on one professional deliberations.

Health risks attachment to obesity and weight gain: Understanding why we must have leaner weight

http://www.awaremednetwork.com/

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Essential diets for fighting obesity and weight gain

January 17, 2017
Essential diets

Essential diets for fighting obesity and weight gain is all about change in lifestyle

Essential diets for fighting obesity and weight gain: Aim at eating a healthy balanced diet

When we talk about essential diets for fighting obesity, it is different with what is commonly known as special diets which are very common in our media advertisement. Essential diets are all-inclusive and involve total change of lifestyle and not just a one-week activity but a lifetime experience. The special diets are not consistent because after losing weight, your old eating habits remain and because of that, you begin restocking the lost pounds again and again. That is why experts at AWAREmed health and wellness resources center under the leadership of doctor Dalal Akoury MD, reiterates that it is usually not a special diet needed but changing to a healthy essential balanced diet, for a lifetime.

Essential diets for fighting obesity and weight gain: What is a healthy diet?

Understanding the meaning of what a healthy diet is very important if you are to use it as a means of eradicating obesity in your life. You may want to consider the following points as the possible meaning of a healthy diet:

  • Making up a third of most meals with starch-based foods (such as cereals, bread, potatoes, rice, pasta etc.). Wholegrain starch-based foods are preferable.
  • Eating plenty of fiber in your diet. Foods rich in fiber include whole grain bread, brown rice, and pasta, oats, peas, lentils, grain, beans, fruit, vegetables and seeds.
  • Having at least five portions, or ideally 7-9 portions, of a variety of fruit and vegetables per day. These should be in place of foods higher in fat and calories. For example, fruit makes a good, healthy snack if you feel hungry.
  • Limiting fatty food such as fatty meats, cheeses, full-cream milk, fried foods, butter, etc. Use low-fat options where possible. Examples are:
    1. Skimmed or semi-skimmed instead of full-cream milk.
    2. Using low-fat, monounsaturated or polyunsaturated spreads instead of butter.
    3. When feeding on meat it is necessary that you consume lean meat or poultry like chicken.
    4. Try to grill, bake or steam rather than fry food. When using dry food, select vegetable oil like grapeseed, olive or sunflower.
  • Discourage use of sugary drinks and sugary foods like biscuits, chocolate, cakes, sweets etc.
  • Reduce use of other foods likely to be high in fat or sugar like some takeaway or fast foods.
  • Eating three meals a day and not skipping meals. Always have breakfast. Eat each meal slowly. Skipping meals will just make you feel more hungry, make you think more about food and make you more likely to overeat in the evening or snack between meals.
  • Trying not to add salt to food and avoiding foods that are salty.
  • Including 2-3 portions of fish per week, at least two of which should be ‘oily’ (such as herring, mackerel, sardines, kippers, pilchards, salmon, or fresh tuna).

Even as we conclude this discussion in this article, a lot is still at stake and we are going to be exhausting them in the coming articles. We want therefore to request you to stay with us on the link and learn more with the experts. In the meantime, all your concerns about weight management, you can call doctor Akoury for further guidelines.

Essential diets for fighting obesity and weight gain: Aim at eating a healthy balanced diet

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