Wednesday, November 12, 2014

Deborah Gordon finds success in Healthy Me! Program



Healthy Me! Program participant, Deborah Gordon, has made the program her “job” this year. 

As a way to encourage the community to become healthier, The Medical Foundation spearheaded the Healthy Me! Program with the help of partners from Family Medicine of South Bend, P.C., Saint Joseph Regional Medical Center, Memorial Health and Lifestyle Center and Dr. Jeffrey Mader’s Office.

Six participants were chosen from the community and three men and three women agreed to have their weight published in the newspaper while they received quarterly lab work and met regularly with a dietitian, a physician, a fitness specialist. 

“I wanted to find a way to give these participants the tools they needed to become healthier individuals. I also hoped that through the process, they would inspire people to become healthier at home,” said Healthy Me! Coordinator Colleen Hahn.

On April 1st when the program started, Deborah began her journey weighing 244 pounds.  She was eager to begin sessions with the dietitian, Erin, and immediately began working out.

“I work out every day, Monday through Friday, and sometimes I will pick up a Saturday or Sunday at Memorial Health and Lifestyle Center.  Prior to starting with the Healthy Me! Program, I was totally sedentary, so I took it easy at first with my workouts, but I wasn’t so out of shape that I was unable to perform any activities,” said Deborah.

Now, she is seeing a noticeable difference in her clothes and her muscle tone. She begins her 90 minute workout with rowing, then moves to the elliptical and treadmill, followed up with another rowing session.  She’s even started spin classes twice a week.

Her persistence in the gym, along with watching her intake of food has proven successful so far, marking the scale at 196 for her November weigh in. She’s lost a total of 48 pounds since the beginning of the program. More importantly, her laboratory test results have improved tremendously and during her November labs, Deborah had lab work that was completely within the reference ranges.

In April, Deborah’s triglycerides were 162, approximately 12 points above the highest recommended reference range. In July, they were as high as 203.  Last week, her triglycerides were at 72, completely in the middle of the recommended reference range.  She also was able to elevate her HDL cholesterol, which is typically referred to as the “good” cholesterol from 38 to 45.  These successes have led to her overall cholesterol numbers to fall within the recommended reference ranges.

“It’s exciting to know that doing a course correction in my daily food intake and exercising could change those numbers in my lipid panel, which will have lasting effects on my health. It was all well worth it,” said Deborah.

Early in the program, Deborah’s lab work reflected a sluggish thyroid and her Healthy Me! Program physician, Dr. Scheel, recommended medication for her. Since then, her thyroid has been performing at an optimal rate, allowing her to have energy to exercise.

The program has not only led to a change in the way Deborah feels about herself, but it has also changed the way her family approaches their health.

“My husband and I waited to have children and I am considered a ‘non-traditional’ mom.  I felt that it was vitally important that my children see the importance of a healthy lifestyle, because I would not want them to encounter poor eating habits from me.  Now my children are much more conscientious with regard to reading nutritional labels and looking for goods that are better for them to eat,” she said.

As Deborah reflects on her new “job,” it’s clear that she has put in the work necessary to be successful in the program and she’s using the tools that have been provided to her. 

“The Healthy Me! Program is appropriately named, because I am living a healthier life.  I’m excited that I’ve kept at it and have amazed myself with regards to how far I have come in my weight loss journey,” said Deborah.

Monday, November 10, 2014

Holiday Meals: From Bland to Grand



Shared meals and elaborate feasts often become the main focus for holiday celebrations.  The traditional holiday meal with cheese and crackers, turkey and stuffing, green bean casserole, mashed potatoes and pumpkin pie contains more than 75% of your daily calories, nearly twice the amount of fat and contains all of the sodium you should consume in one day…and all of this if you eat recommended serving sizes without having seconds.
Fortunately your holiday celebrations do not have to derail your health goals or leave you feeling tired and bloated.  Follow a few of these helpful hints to take your holiday meal from bland to grand.
• Add color to your plate.  Traditional holiday meals come in varying shades of brown and beige, which are typically the colors of added fat and starchy foods.  Fruits and vegetables add a variety of colors and flavors to any dish.  The more colorful your plate the more fruits and vegetables you consume, which means you get more fiber, fewer calories and less added sugar and fat

• Use smaller plates for your entrees.  Smaller plates hold less food and prevent you from dipping a supersized portion

• Make bite-sized desserts such as crust-less pumpkin pie in muffin tins, chocolate mousse made in ice cube trays or bite-sized cookies cut from holiday-shaped cutters

• Put down your eating utensil between each bite.  Focus on eating slowly and actually tasting each morsel of food you chew.  This will lead to better digestion with less gas and bloating, while also giving your body time to signal when you actually become full.  People who eat slower tend to eat less, even if they take longer at the table

• Follow the "one and done" rule.  Take a single serving of each item, then clear your plate and leave the table.  Take a 15-minute break before considering second helpings