Whole foods, lean proteins give maximum benefits
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Most diet and nutrition plans are full of foods to avoid or eliminate. What’s good to eat, then?
High-protein foods are the cornerstone of any healthy eating strategy. Eggs, for example, contain one of the most complete and digestible proteins available. The biological value of egg whites is so high that egg protein is the reference protein against which all other forms of protein are measured. Eggs are also a source of B vitamins, including B12. Fish is also a great source of protein and offers many other benefits: wild salmon is rich in heart-healthy omega-3 fatty acids; tuna provides B12 and thiamine, and many other types of fish are rich in nutrition.
Broiled, baked, seared, poached, or steamed, fish should not be overcooked to retain most of the vitamins. Fried fish is usually high in grease that makes you feel stuffed; for healthy weight people the feeling of being stuffed is uncomfortable and this is a key point to be aware of if you wish to control your weight.
Another fact to remember for healthy eating is that whole protein foods have the advantage of being digested slowly, resulting in a feeling of fullness and satisfaction that lasts for hours. Whole protein, natural foods are also packed with flavor.
We encourage clients of The N.E.W. Program to make these foods a substantial part of their N.E.W. nutrition strategy, not as weight loss tools, but as great tasting sources of nutrition with maximum health benefits that make them satisfied and happy after a meal.
Winning strategy soundly defeats weight-loss foe
By · CommentsLosing lots and lots of weight after bariatric surgery is the goal that all patients seek, but gaining permanent control of your weight-health is the true prize to achieve. Long-term success depends on a few simple steps: eating well, avoiding dieting, taking a few 
and maybe a daily protein-packed supplement, and being active.
Although supplementation is vital following bariatric surgery, most nutrition should come from natural real foods. Whole foods contain many micronutrients (vitamins and minerals) that work together to provide the human body with maximum benefits. Whole foods are also highly satisfying because they often have high water content, are bulky, have tons of flavor, and require a lot of chewing. These characteristics of whole foods are hard to be copied or replaced by supplements and are almost never present in highly processed foods. When a person is eating smaller amounts of food, their body’s nutritional and hunger requirements will simply demand good food choices.
The professionals at The N.E.W. Program emphasize these healthy eating patterns for all of their clients, not just weight loss surgery patients, and work with all of their clients on an individual basis to help achieve the best long-term success.
The N.E.W. Program’s weekly workshop series continues Tuesday with a focus on balanced nutrition, food choices and compliancy. “Dr Q’s Three-S Rule” will be presented at 5:30 p.m., Tuesday, March 9 at our Newport Beach location.
Consider causes when tackling weight-loss plateaus
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Early after surgery, you may loose inches and pounds quite rapidly. Sooner or later, however, your rate of weight loss will slow down, or seem to stop. This is almost never a cause of concern, just a normal physical process. Your body has had a major change in its function. There is no reason to expect it to adjust to this change immediately!
Anyone who has attended support groups will tell you that plateaus are inevitable and should be taken in stride. Plateaus are not a sign that all your weight loss has stopped or that you will now begin to gain weight.
If a plateau continues more than a few weeks, it might be wise to look at the following:
- What are you eating? Check your nutritional program. Are you following your plan carefully? Have you maintained your caloric intake at a weight loss level? Are you careful to eat a nutritionally balanced diet?
- How much are you moving? Check your exercise program and activity level. Are you being consistent with your increased activity and the exercise you are doing? If you have decreased your exercise, your body may be slowing its fat-burning function.
- How much is new muscle? Have you added muscle-building exercises to your program? You may have built enough heavier muscle to offset some of your loss of the lighter fat.
- Do you need to change your intake/output balance? You may temporarily need to decrease your caloric intake and/or increase your exercise output to start losing again. Check with your physician or dietitian for recommendations about using this method to halt your plateau.
Most people, even competitive athletes, think about factors affecting their weight on a regular basis. This is normal and OK.
If you’ve reached your goal weight, these considerations will then keep you on the plateau. If you are still on the weight loss phase of your program, and have hit a plateau, it may be wise to consult with your physician or support team members about how to implement some of these strategies. Most of the time you will be surprised at how easy it is to overcome your plateau.
Bariatric surgery bolsters quality of life
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Dr. Brian Quebbemann
There are very few events in a person’s life that can impact them in such a positive way. Bariatric surgery can dramatically improve the quality of your life, give you new hope for the future and forever end your struggle with excess weight.
People who are overweight have significant quality of life obstacles to overcome and many people in society, including many physicians, have little sympathy or compassion for your struggles. The prejudice against overweight people is widespread and all too often the only help offered is another standard weight loss program, with the same long term results as all the ones you’ve tried before, or more commonly the simple comment “Why don’t you just start to exercise and diet.”
Imagine if the recommendations for treating cancer resulted in the lousy level of success that you’ve gotten following the “diet and exercise” advice that you’ve been offered by everyone. When chronic excess weight reduces the scope of your daily activities and diminishes your thoughts and feelings about yourself, its time you finally did something that works.
The good news is that bariatric surgery has benefits far beyond its most visible result of dramatic weight loss. After surgery, many chronic illnesses markedly improve and most of patients at The N.E.W. Program have discontinued multiple medications previously required due to obesity-induced illnesses. Through our research and numerous other published studies, the connection between obesity, chronic illness and quality of life has become quite clear. One thing is certain, when substantial excess weight is lost, both chronic illnesses and quality of life improve, and The N.E.W. Program can help you reach both of these goals
Protein, amino acids aid in muscle development
By · CommentsExercise trainers often recommend amino acid supplements to their clients stating that they increase their energy, increase stamina, and build muscle mass or burn calories.
The health benefits of salmon include proper cardio vascular health, muscle and tissue development, eye care, and effective body metabolism.
The truth is that you can get more amino acids (an important component of dietary protein) if you simply spend your money on protein rich foods like fish, meat and dairy products. In theory, if you want to gain 1 pound of muscle per week, you will need 14 extra grams of protein per day, the amount of protein contained in 2 ounces of red meat.
The fact is, there is no scientific evidence that individual amino acids have any bodybuilding effect. When it comes to developing well-toned muscles, exercise, and natural whole-food nutrition is all that’s required. The N.E.W. Program, Inc. emphasizes this healthy balance for our clients.
The N.E.W. Program teaches clients how to obtain a more active lifestyle by practicing a few simple lifestyle pattern guidelines. These patterns are discussed in our unique Lifestyle Management Program. The ongoing workshops are held each Tuesday at our Newport Beach location. Join us for a these insightful and power-packed workshops and learn how to implement the simple patterns you need to control your weight forever.
Exercise improves wellness, not just figure
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Regular exercise will hold rewards in weight loss, but will also aid overall health and wellness.
Most people in a serious weight-loss journey will acknowledge that regular exercise will have a dramatic effect on their results, but they might not realize that even before the scale victories are evident, the benefits of exercise can aid everything from the heart to quality of sleep.
The Los Angeles Times explored exercise and health in a recent article. Studies noted the correlation between increased exercise and decreased blood pressure. “Just why exercise lowers blood pressure isn’t clear, but there are several possibilities,” the L.A. Times states. “Exercise makes the heart stronger, so it doesn’t have to pump as hard, which in turn lowers the force on your arteries. Exercise reduces blood insulin levels, and high blood insulin has been linked to hypertension.”
But exercise does not stop there. In today’s Huffington Post, Dr. Qanta Ahmed explains how exercise enables sleep and reduces the problems associated with sleeplessness. “Exercise has a number of interesting impacts on sleep.” Ahmed said. “Of course, being neurotically overscheduled, Americans don’t always get a chance to exercise at the best time possible to help sleep, but beginning a conversation about this is always a good place to start.”
Ahmed’s Huffington Post article theorizes that exercise promotes ‘slow-wave sleep’ or the Stage 3 sleep that is deep and very difficult to be interrupted. What results is a sound, restful sleep.
Tonight’s workshop “The Best 30-Minute Workout” will provide some valuable steps in finding an effective exercise routine. The workshop will be held at 5:30 p.m. at The N.E.W. Program’s Newport Beach location.
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Workshop Series: The Best 30-Minute Workout
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The N.E.W. Program’s weekly workshop series continues Tuesday with a focus on the importance of exercise. “The Best 30-Minute Workout” will be presented at 5:30 p.m., Tuesday, February 16 at our Newport Beach location.
The U.S. Centers for Disease Control highly recommends a personally tailored exercise routine for everyone; even individuals with chronic health conditions. “If you’re not sure about becoming active or boosting your level of physical activity because you’re afraid of getting hurt, the good news is that moderate-intensity aerobic activity, like brisk walking, is generally safe for most people,” the CDC advises.
“If you have a chronic health condition such as arthritis, diabetes, or heart disease, talk with your doctor to find out if your condition limits, in any way, your ability to be active. Then, work with your doctor to come up with a physical activity plan that matches your abilities. If your condition stops you from meeting the minimum Guidelines, try to do as much as you can. What’s important is that you avoid being inactive. Even 60 minutes a week of moderate-intensity aerobic activity is good for you.”
Related Items on the Web:
- Connect through Facebook and RSVP for this and other events
- U.S. Centers for Disease Control: Physical Activity
Grilling: Great Tastes, Great for Your Waist!
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These fresh vegetables were grilled during a state park excursion.
An adventure in grilling is a perfect endeavor in a wellness journey. It combines a great backdrop – nature — with great menu options. Most of us don’t need a whole lot of motivation for grilling: It’s fun; it tastes great; it brings to mind leisurely summer afternoons.
But to grill because it’s healthy? Absolutely.
To grill healthy, you start with healthy foods. Grilling reduces the hidden fat in meat, so you don’t want to start with meat that relies on fat for flavor. Lean meats and fish can be flavored with countless varieties of marinades and dry rubs. In addition to adding flavor, marinades containing olive oil or citrus juice have been shown to reduce the formation of cancer-causing agents produced by charring, or overcooking, meat. herbs of the Lamaiceae family, including basil, rosemary, thyme and sage, dramatically increase the power of marinades to reduce the formation of the cancer-causing chemicals. To virtually eliminate such risk, avoid thick pieces of fatty meats that take a long time to cook over high heat.
Fruits and vegetables, even those that aren’t traditionally cooked such as melon, taste great grilled. Best choices for fruits include apples, apricots, figs, firm melons, nectarines, papayas, peaches or pears. Try bananas, oranges, tangerines and pineapple grilled in their skins. The best time to grill fruit is when the coals are dying out. Grill until hot and slightly golden, about 4-10 minutes.”
Chunks of fruit can also be skewered or grilled in a basket or aluminum foil. Skewers also make it easy to grill many vegetables. Vegetables can be marinated for an extra punch of flavor.
Grilling menus can include heart-healthy fish and fresh vegetables
Marinated Tuna Steak
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This grilled tuna steak is plated with mashed potatoes and grilled vegetables.
Marinated Tuna Steak
Makes one serving
• 1 tablespoon orange juice
• 1 tablespoon light soy sauce
• 1-1/2 teaspoons olive oil
• 3/4 teaspoon lemon juice
• 1-1/2 teaspoons chopped fresh parsley
• 1/4 clove garlic, minced
• 1/8 teaspoon chopped fresh oregano
• 1/8 teaspoon ground black pepper
• 1 (4 ounce) tuna steak
In a large bowl, mix together the orange juice, soy sauce, olive oil, lemon juice, parsley, garlic, oregano, and pepper. Place the tuna steak in the marinade and turn to coat. Cover, and refrigerate for at least 30 minutes. Preheat grill for high heat. Lightly oil grill grate. Cook the tuna steak for 5 to 6 minutes, then turn and baste with the marinade. Cook for an additional 5 minutes, or to desired doneness. Discard any remaining marinade.
Each serving has:
- Calories: 245
- Calories from fat: 111
- Total Fat: 12g
- Saturated Fat: 2g
- Cholesterol: 43mg
- Sodium: 622mg
- Total Carb: 4g
- Dietary Fiber: 0.5g
- Sugars: 1g
- Protein: 28g
If the Shoe Fits: Foot gear crucial to fitness goals
By · CommentsQ: Exercise Shoes – How can an exercise shoe prevent joint problems; and what factors determine when an exercise shoe is passed its prime?
A: In general, exercise shoes are divided into upper and lower parts. The upper part of the shoe is above the sole and designed to cover and secure the foot to the bottom of the shoe. The bottom part of the shoe, often called the “support,” is designed to provide us with cushioning, stability, and protection from the running surface. A well-fit shoe absorbs shocks and decreases the amount of impact on the body. The vertical forces on the body are three times that of the runner’s body weight and can cause injury. In general, most shoes last 300-500 miles or six months. It is recommended that runners/walkers log miles in a calendar so that they know how many miles are on the support of the shoe. The full bio-mechanics of how the shoe and running/walking works is beyond the scope of this article, however, do keep in mind that a shoe evaluation by a physical therapist or licensed personal trainer well versed in runners/walkers and their injuries is recommended before buying new shoes.
