No One Said It Would Be Easy

Losing weight and getting healthy is hard. For some, it might feel like a never-ending struggle with a goal that’s just too far away to ever reach. But the truth is – you can do it. The other truth (here’s the hard part) is – it will be hard.

One day at a time. This is really the key to long-term weight loss and staying motivated. If you eat a healthy amount of food and incorporate physical activity into your daily routine, you will lose weight. It may be 1-2 lbs a week, like we shoot for in our Mandolean program – but those 1-2 lbs a week add up quickly! It’s better for your body to lose weight at a slow and steady rate, so don’t feel pressured to mimic “Biggest Loser” and lose a large amount of weight very quickly.

There will be bad days. All you can do is start fresh the next day and know that one bad day isn’t a reason to give up or think that you’ve done irreparable damage. It’s not. Just “get back on the horse” and renew your commitment the next morning and move forward. There's always an excuse, but excuses won't get you where you want to be. Focus on the big picture and your goals and know that you can get there.

Ask your family and close friends to help you. There’s no reason to try to lose weight on your own. Visit our Mandolean clinic to hear about our individualized program and you’ll see what daily support and accountability looks like. Also, talk to your family and friends about what you’re doing, your goals, your struggles, and how they can help. Maybe there’s even a family member or friend who wants to do it with you… and then you have a built-in buddy system!

The point is that this process won’t be easy… but it WILL be worth it. It will change your life and you will wonder why you didn’t lose weight and get healthy sooner. You will live longer, be a good example for your children and others around you, and feel better every day when you wake up. You just have to do it.

- Marilyn Rippetoe, Case Manager, Mando Group NY

Busy Work

A challenge we often see if that people are so busy during the work day that they have trouble finding time to eat. It is crucial to weight loss and healthy living that you eat regularly throughout the day. Skipping meals and snacks for long periods of time, like a full work day, has a number of negative effects, such as:

• Low energy and even fatigue
• Lack of concentration and focus
• Metabolism slows down
• Setting up for overeating (even binge eating) at night
• Not focusing on self health – need a break!
• Negative model for other employees, particularly those under you
• Bad habit for life

Some people think that skipping meals can lead to weight loss, but we have not found that to be true – in fact the opposite! We encourage people to eat approximately every three hours – breakfast, morning snack, lunch, afternoon snack, dinner, and evening snack (optional). Keeping yourself satisfied and not hungry throughout the day is key to successful, long-term weight loss that you can maintain. It’s about how much you eat, the rate at which you eat, and knowing when to start and stop based on internal feelings of hunger and fullness. But in order for these natural physiological signals to be working, you have to eat regularly!

So be sure to make time during your work day to eat lunch and snacks. Take something to work with you that’s easy to munch on at your desk if taking a break is hard, like a sandwich for lunch and nuts for snack. It’s important not just for your health, but for your work performance!

- Marilyn Rippetoe, Case Manager, Mando Group NY

Beat the Heat

During the long winter, you can’t help but look forward to the warmth of summer again. Once the heat and the humidity are here, it is hard to imagine having wished for it and exercise becomes increasingly difficult. However, if you make preparations and take the proper precautions, you can still do your workout without risking injury.

First, and most importantly, drink a lot of fluids before, during, and after a workout. Even if you do not feel thirsty, it is crucial to keep drinking fluids in order to stay hydrated. Also, avoid drinking caffeinated beverages as they can work against you and actually make you more dehydrated as they are diuretics.

It can also be helpful to choose your workout clothing wisely. Avoid wearing dark colors and tight fitting clothes as they absorb heat and do not allow you to cool down as easily. Also, be sure to wear high SPF sunscreen at all times to avoid added exposure.

Eating a healthy, balanced diet can give added support to your body for exercise in the heat. Even though the heat may decrease appetite, it is still imperative that you consume the proper amount of fruits, vegetables, and grains to keep up your energy and provide the necessary nutrients to your muscles.

It really can be a matter of trusting your own judgment as well. If it is too hot and humid, try to exercise indoors. Go to the gym or take an exercise class. It can also help to try planning your exercise schedule during the cooler hours of the day, before 10 am or after 3 pm.

If ever you start feeling exhausted during a workout or overheated, it is important to immediately stop the workout and rest, cool down, and rehydrate. A workout is not worth injuring yourself and with these tips, you should be able to get a good workout in the heat and stay safe and healthy while doing it!

- Melissa Rible, Case Manager, Mando Group NY

Can I Have a Summer Cocktail?

Many people find themselves in situations - work events, birthday parties, weddings, vacations, etc. - where alcohol is a focal point of the social event... particularly in the summer. A common challenge that our clients encounter during this time is social drinking while also trying to lose weight.

Ideally, we encourage our clients to refrain from drinking alcohol during treatment. There are several reasons for this:

• Alcohol tends to be quite high in calories just by itself.



• Some mixed cocktails can have as many or more calories as an entire, satisfying meal.



• Alcoholic drinks aren't satisfying or filling.



• With alcohol in your system, eating unconsciously and excessively is common as inhibition is lessened.



• Drinking alcohol has the metabolic effect of lowering your blood sugar, which then sends a signal to your brain that you are hungry.

If you do find yourself wanting to socially drink alcohol, there are some strategies that can make a big difference in the impact it will have on all of the hard work you are doing to reach your weight loss goals. For example:

• Eat beforehand to slow the rate at which alcohol absorbs into your bloodstream, keeping you in control of how much you eat and drink.



• Don't restrict calories in advance - it will backfire because you will be hungry not have food in your stomach while you're drinking.



• Alternate types of drinks - one alcoholic, one non-alcoholic...



• Find a new favorite drink - try a new, smarter choice with fewer calories.



• Use substitutions, particularly for high calorie, sweetened mixers.



• Avoid certain types of alcohol completely, like cream mixers and frozen, creamy drinks.

For a full info sheet on how and why to make smart alcohol choices during weight loss, click HERE. Enjoy your summer!

- Elisha Rain, Graduate Dietitian Intern, Mando Group NY

No Saving Up!

The key to our treatment method is eating throughout the day – particularly for people who struggle with binge eating or overeating at night. Restricting food intake throughout the day to “save up” for more food at night is not only unhealthy for your body, it’s a sure way to gain weight.

If you don’t eat during the day (or eat a minimal amount), your body’s metabolism doesn’t get started the way it should. Your metabolism should be working throughout the day, using the food you eat to provide energy for your body. When you do not eat enough for your body use to as energy, it goes into a “starvation” state where it uses the minimal amount of energy to function. So if you “save up” and binge or overeat at night, your metabolism is working at a slower rate and can’t process all of the food – resulting in weight gain.

Additionally, when you skip meals earlier in the day, you are more likely to overeat at dinner and after. As a result of the hunger that you have built-up throughout the day, you will likely eat much more than your body needs, and you will gain weight.

If you eat regular meals throughout the day – including breakfast, lunch, dinner, and small snacks in between – it gets your metabolism working throughout the day, gives your body the energy it needs, and will ultimately result in your body finding its normal, healthy weight.

Being physically active throughout the day is another key to weight loss, but the main ingredient is regular, balanced meals and snacks throughout the day. No need to deprive yourself of meals – that’s not healthy, good for weight loss… or any fun!

- Marilyn Rippetoe, Case Manager, Mando Group NY

Getting Back on the Horse

They say that the best way to deal with failure in life is to “get back on the horse” and try again. This definitely rings true when it comes to establishing healthy eating patterns.

It’s hard to start eating in a different way than you’re used to. It’s important to eat throughout the day, starting with all-important breakfast. If you’re using to not eating all day and only eating a lot at night or only eating one meal at lunch, this will be a huge change for you. It’s also important to eat healthy portions that include protein, carbohydrate, and vegetable. If you’re used to eating only meat or avoiding carbs, this is also a tough change. Anything that’s a change to what you’re used to is difficult to do, when it comes to eating behavior and pretty much anything else in life.

But the good news is – people can change. Not that it’s easy, but it is definitely possible. The most effective way to impart change in your life is to just do it. By repeating the new pattern over and over again, your body will get used to the new pattern. One day at a time. One day will turn into one week, and one week will turn into one month, and before you know it – you’ll be used to your new way of eating and it won’t even be something you have to think about any more! It may be hard to imagine now, but it’s true! The hardest part is getting started.

The key is to remember: If you have a bad day or go outside of your new plan, it’s okay. We’re all human and these kinds of changes are tough to make. Don’t let a “slip up” ruin your day or make you feel like you’re a failure and can’t succeed. You can… it was just a bad moment or a bad day. The most important thing is to brush yourself off and get back on that horse. Start again and keep going, and before you know it, you’ll have established a healthy eating pattern that changes your life is a very positive way.

- Marilyn Rippetoe, Case Manager, Mando Group NY

Choose Water

It’s a widely known fact that it’s better to drink water than soda, but do you really know why?

Soda has a huge amount of sugar in it, which results in it being bad for you in many different ways. How much sugar? Coca Cola has 39 grams of sugar in a 12 oz. can. That’s 10 sugar packets! A 20 oz. bottle has 65 grams of sugar (16 sugar packets) and a liter bottle has 108 grams of sugar (27 sugar packets).

And it’s important to mention that even diet soda has harmful chemicals that have negative long-term affects and cause cravings for sweets. Other sugary drinks to avoid are sweetened teas, energy drinks, and more than 4 oz. of fruit juice per day.

So what’s the harm? Here are a few of the ways that drinking soda harms your body and health:
• Dissolves tooth enamel
• Removes calcium from your bones
• Increases risk of obesity
• Gets your body hooked on caffeine

Water is what your body needs. You should aim for drinking eight 8 oz. glasses of water each day. Keeping a water bottle on your desk, or in your car, or in your purse are some examples of easy ways to remind yourself to drink water throughout the day.

There are tremendous health benefits for drinking water. Here are just a few:
• Gives you healthier skin
• Helps with Digestion
• Improved immune system
• Relieves fatigue

If you get tired of drinking plain water, try adding a slice of lemon or lime. Or if you’re cold, get your water in by making green or black tea.

Drinking water is so important to having a healthy body. And it also improves your mood, because an energized body with a refueled a brain makes a happier person!

- Kelly Birsen, Manager & Dietitian, Mando Group NY