Weigh to Health Newsletter - Summer 2021

A newsletter from

the Center for Weight and Wellness

Now offering Virtual Treatment Groups, Individual Medical, Behavioral, Exercise and Nutrition Appointments Strategy, Support, Success, Weight Loss

Our Mission:

To teach patients the skills necessary to make lifestyle changes and to empower patients to implement these changes in their everyday lives.

Each patient’s program is personalized based on his/ her current weight, medical conditions, lifestyle factors, and personal goals.

The Center for Weight and Wellness provides comprehensive treatment programs designed specifically to treat various levels of overweight and obesity.

Treatment staff include physicians, psychologists, licensed mental health clinicians, social workers, physician assistants, nurses, nutritionists, health educators, and exercise physiologists.

Patients can enroll in a free orientation session by calling 401-793-8790.

Two locations: 146 West River Street Suite 11A, First Floor Providence, RI 02904

1377 South County Trail, Unit 1A East Greenwich, RI 02818

www.lifespan.org/centers-services/ center-weight-wellness www.facebook.com/Miriamhospital twitter.com/Miriamhospital or @MiriamHospital Instagram.com/lifespanhealth

Vincent Pera, MD Medical Director

2021, Volume 8, Issue 3

Summer

What is body image?

Joanne DeCataldo, MA, Health Educator, Clinical Exercise Physiologist

Body image is a combination of your thoughts and feelings about your body.

Body image may range between positive and negative experiences or a combination of both. Body image is influenced by internal (personality) and external (social environment) factors.

What is positive body image or body acceptance?

When a person respects, accepts, and appreciates their body, they may be described as having a positive body image.

This is not the same as body satisfaction, as you can be dissatisfied with aspects of your body, yet still be able to accept it for all its limitations. Positive body image is important because it is one of the protective factors which can make a person less susceptible to developing an eating disorder.

A positive body image is associated with: • Higher self-esteem, which dictates how a person feels about themselves, can impact every aspect of life and contribute to wellbeing and happiness.

• Self-acceptance, making a person more likely to feel comfortable and happy with the way they look and less likely to feel impacted by unrealistic, distorted images in the media and societal pressures to look a certain way.

• Having a healthy outlook and behaviors, as it is easier to lead a balanced lifestyle with healthier attitudes and practices relating to food and exercise when you are in tune with, and respond to, the needs of your body.

Exclusive provider of

in Rhode Island

What is body dissatisfaction?

Body dissatisfaction occurs when a person has persistent negative thoughts and feelings about their body. Body dissatisfaction is an internal emotional and cognitive process but is influenced by external factors such as pressures to meet a certain appearance ideal. Body dissatisfaction can drive people to engage in unhealthy weight-control behaviors, particularly disordered eating. This places them at heightened risk for developing an eating disorder.

Body image and the media

Longstanding research has documented the impact of viewing traditional appearance-focused media on the development of body image concerns. Men and women are both expected to have a perfect, fit, healthy physique. Marketing and advertising wish to sell the concept of health and beauty to sell their products.

Research shows that social media use is associated with increased body dissatisfaction and disordered eating. Body dissatisfaction may occur when a person is viewing and comparing themselves to social media images, reading the appearance-related comments, and feeling that they cannot live up to the ideal images presented.

(continued on pg 2)

A newsletter from the Center for Weight and Wellness

What is body image? (continued) How can you improve your body image?

Start by recognizing that we all come in different shapes and sizes.

A healthy attitude might be to say, “variety is the spice of life.”

Challenging beauty ideals and learning to accept your body shape is a crucial step towards positive body image. We have the power to change the way we see, feel, and think about our bodies.

How to Bolster Your Body Image!

1.

Appreciate all that your body can do. Celebrate all the amazing things your body does for you—walking, dancing, breathing, laughing, etc.

2.

Keep a top-ten list of things you like about yourself. Things that are not related to how much you weigh or what you look like. Read your list often. Add to it as you become aware of more things to like about yourself.

3.

Remind yourself that “true beauty” is not simply skindeep. When you feel good about yourself and who you are, you carry yourself with a sense of confidence, selfacceptance, and openness that makes you beautiful.

4.

Look at yourself as a whole person. When you see yourself in a mirror or in your mind, choose not to focus on specific body parts rather, instead as a whole person with plenty of assets.

5.

Surround yourself with positive people. It is easier to feel good about yourself and your body when you are around others who are supportive.

6.

Shut down those voices in your head that tell you your body is not “right” or that you are a “bad” person. You can overpower those negative thoughts with positive affirmations.

7.

Wear clothes that are comfortable and that make you feel good about your body. Work with your shape not against it.

8.

Become a critical viewer of social and media messages. Pay attention to images, slogans, or attitudes that make you feel bad about yourself or your body. Protest these messages.

Unfollow people or accounts that do not make you feel good about yourself.

9.

Do something nice for yourself. Something that lets your body know you appreciate it.

10. Use some time and energy to help others. Sometimes reaching out to other people can help you feel better about yourself and can make a positive change in our world.

For more information go to www.lifespan.org/centers-services/ center-weight-and-wellness.

Katy’s Culinary Corner: Crunchy Chicken & Mango Salad Ingredients • 1/3 cup orange juice (from 1-2 oranges) • 3 tablespoons rice vinegar

• 3 tablespoons less-sodium soy sauce

• 2 teaspoons Sambal Oelek (optional, or other hot sauce) • 6 cups thinly sliced napa cabbage or 16 oz pre-shredded

cabbage/coleslaw mix

• 2 cups sugar snap peas, thinly sliced diagonally

• 3 cups shredded cooked chicken breast (can use rotisserie

chicken)

• 1 medium mango, sliced

• 1/2 cup coarsely chopped fresh mint or basil • 1/4 cup sliced scallions

Directions 1.

W hisk juice, vinegar, soy sauce, and Sambal Oelek (if using) in a large bowl.

2.

Add cabbage, peas,

chicken, mango, mint, and scallions; toss gently to coat.

Serves 3.

Each serving is 6 oz protein, 3 veggies and ½ fruit.

Recipe adapted from www.eatingwell.com.

A newsletter from the Center for Weight and Wellness

Patient Success Story: Richard

to the Masters group, a group designed with Dr. Vincent Pera, Richard enrolled in the Full Fast protocol. Prior to starting specifically to help patients maintain their weight loss. Richard’s current the program and understanding what the requirements of the full-fast protocol weight is 218 lbs, a total loss of 148 lbs! “I am very happy with my physical were, Richard prepared himself for appearance as these changes have allowed success - “I live alone and didn’t have me to do more and get out more,” says food in my home, I tried to donate everything before the start of the full fast Richard. In total, Richard has lost 4 inches in his neck, 18 inches off his waist, diet.” Richard’s protocol started with 7 and has dropped 3.5 shirt sizes. Richard Optifast shakes per day. He states that happily exclaims “my friends didn’t even the first 1-2 weeks of the diet were the recognize me at first.” most challenging as he was fighting occasional hunger, “getting into a routine As for his exercise routine, Richard Richard after Richard before with Optifast worked best for me.” After currently walks outdoors 7x/week for Meet Richard – one of the Center for the first 1-2 weeks of following the plan 30-40 minutes. “Exercise is easier and I’m Weight & Wellness’ COVID-19 Success and developing a schedule, Richard going further distances. I was originally Stories! noticed a decrease in hunger. only getting 3-4,000 steps per day and In 2015 Richard was diagnosed with now I am averaging over 10,000 steps.

After completing 23 weeks of the Type 2 Diabetes and had a Hemoglobin I like that I can do small hills without Full Fast protocol, Richard began his getting out of breath.” Richard is pleased A1C of 6.6%. A normal A1C level is transition to the Modified Fast Protocol to share that his A1C is down to 5.1 below 5.7%, with a level of 5.7% to in February 2021. In so doing, Richard and his most recent creatinine level was 6.4% indicating prediabetes, and a level took advantage of the 1:1 nutrition 1.2, now in the normal range. Richard of 6.5% or more indicating diabetes. In services offered as part of the CWW was able to discontinue all diabetes 2016, about a year after Richard was program. “I was able to contact the medications and is hopeful he can soon diagnosed with diabetes, Richard was clinic registered dietitian who helped me decrease his blood pressure medication. hospitalized for 12 days due to renal reintroduce food to my diet and answer Looking forward, Richard is preparing failure with a creatinine level of 17 all my questions.” Additionally, Richard to advance to a 2500 calorie diet with (normal range 0.64-1.27). This later led states he enjoyed attending the Zoom increased exercise, “I would like to build to almost 3 months of dialysis. group meetings which helped educate some muscle and return to aquatic and prepare him for the Modified Fast Fast forward to August 2020, when exercise.” Richard is currently exploring diet, consisting of 3 Optifast products per gym options and is pleased to report that weighing in at 365.10 pounds, Richard made the decision to take control and get day, one sensible meal, and one piece of his overall knee discomfort has decreased. healthy with the assistance of the clinical fruit.

Richard’s advice to others who are looking to change their life is “set goals experts at the Center for Weight & Wellness. At present, Richard is transitioning to and find your ‘why’.”

After engaging in his medical evaluation an all-food protocol and has graduated Arianna Colella, Exercise Physiologist

Arianna’s Fitness Advice: Make a Change to Your Cardiovascular Exercise Routine!

Whether it is going for a nice walk or hike outdoors, swimming or doing aquatic exercises in the pool, both types of exercises can get you into better shape and have numerous respiratory, muscular, and cardiovascular benefits.

• Aquatic training provides a unique modality that is suitable for all fitness levels. Swimming laps and aquatic walking, jogging, range of motion, and water aerobics are all great ways to have fun in the water. Let us not forget it’s great for those with Arthritis & Fibromyalgia.

Stay safe and never swim alone!

• Walking is one of the most popular modes of cardiovascular exercise, mostly because it can be done anywhere! Rhode Island has many lovely beaches, parks, and paths to take advantage of. Switch it up and make your walks fun & interesting by walking with a buddy, exploring different locations and enjoying Mother Nature at her best at https:// exploreri.org/gtraillist.php. Remember to bring plenty of water!