December 1, 2021 | Issue 12 |
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A Physician's Perspective
Achieving & Maintaining a Healthy Weight without Dieting
By Dr. Amy Zacharias
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As we are approaching the winter months and holiday season, many of you are likely worried about the dreaded weight gain that often accompanies this time of year. I know that I always was. Some of you may already be thinking ahead about what diet you plan to start once the New Year begins. Did you know that about half of Americans wanted to start 2021 by getting in shape? In fact, losing weight was the year’s resolution for 48 percent of Americans according to national statistics.1 |
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Despite all the popular diets, the overweight and obesity epidemic continues to worsen. According to the CDC, the US obesity prevalence was 42.4% in 2017-2018.2 With this rise in obesity, we also have seen a rise in obesity-related conditions that include heart disease, type 2 diabetes, stroke, and certain types of cancer. These are often preventable conditions that lead to decreased quality of life and premature death.
As a primary care physician over the years, concern about weight was one of the leading concerns voiced by many of my patients. Many patients just did not like the way they looked or felt, but my main concern as their physician was the multitude of medical conditions that could be avoided or better managed if I could successfully help my patients achieve a healthy weight. Unfortunately, I was not specifically taught in medical school how best to help patients maintain a healthy lifestyle. I did learn that a healthy diet and exercise were important to achieve and maintain a healthy weight, but what exactly did that mean? Was it really just about fewer calories in and more calories out? My lack of training on nutrition and my strong desire to really help my patients prevent or reverse chronic diseases was one of the primary reasons I turned to lifestyle medicine.
As one of the first class of physicians to become board-certified as a Lifestyle Medicine physician, I learned that a whole-food, plant-based diet combined with being physically active was the best way to achieve maximum health. Fad diets may successfully help achieve weight loss in the short term, but they do not successfully help patients keep weight off or prevent and treat medical conditions. Not to mention, there is a multitude of side effects that accompany many fad diets.
Why wait for the New Year to start the journey toward your best health. Take the first step today. You may be wondering how best to begin a plant-based diet. Some people do best with the all-in approach by completely transforming their diet overnight. The biggest advantage to this method is that you may quickly begin to see the benefits of a whole-food, plant-based diet such as weight loss or feeling lighter on your feet, clearer skin, better sleep, less fatigue, and more energy. Other people do best starting slowly with one step at a time. Start by eating one plant-based meal a day and gradually convert all meals to whole food, plant-based meals. This can be easier for some, but it will take longer to see bigger results. No matter how you begin, it will transform your life.
I am so thankful that I learned about the field of lifestyle medicine. Now, I feel very confident in knowing just how to best treat my patients' chronic lifestyle-related health conditions and achieve an optimal weight. As a Plant Based TeleHealth physician, I am honored to help patients across the country transition to a whole-food, plant-based diet. I am also fortunate to be an assistant professor at the University of Illinois College of Medicine at Peoria where I have the opportunity to teach aspiring physicians about the benefits of lifestyle medicine as well. I am hopeful that our next generation of physicians will be able to reverse the obesity epidemic and its detrimental effects.
1 https://www.statista.com/statistics/378105/new-years-resolution/
2 https://www.cdc.gov/obesity/data/adult.html
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There was an impossible amount of echoing before the audio finally dropped. At one point I was seeing Dr. Marbas in three different video windows at the same time, and they were all out of sync so I couldn't tell which one was her live. I still don't think I've received my visit summary, but I do remember that my prescription was waiting for me when I arrived at the pharmacy the next morning to pick it up.
It was an absolute mess, but an incredibly exciting mess at that. After the appointment, when I was packing up my computer and walking out through the tattoo shop to go home, one of the tattoo artists asked me what I had been doing in the autoclave room, and I remember saying "making history". At that time I could only imagine where all of this was going to go.
Within another week or so we got most of those kinks worked out, and learned how to effectively work around the ones we couldn't fix in time, and Dr. Marbas started seeing patients.
Fast forward to now, December 2021, and the world feels like a different place. So much has happened between now and then, and at Plant Based TeleHealth we have come a LONG way from that first mess of an appointment. It's impossible to quantify the amount of work we have put in striving to make this service a success, for you, the patients.
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We are now proud to host 9 incredible plant-based doctors who see patients in all 50 states, and around the world. I'm so proud to help patients have access to these incredible healers. It brings me joy!
Thinking about it though, I'm really most inspired by all of you, the patients. You are the ones who have decided not to settle, and that the status quo is not good enough.
You have decided that you deserve more for yourself, and you are also willing to do what it takes to earn a higher quality of life, with an open mind and by doing hard work.
Stepping outside of the social norms is not easy, but you've done it. The truth is, none of us fell into this lifestyle accidentally. There are way too many obstacles to overcome to take this path by chance, and that tells me a lot about you. You are the doers. The people in this world who make decisions and take action.You are the people I personally love to associate with.
So, as I reflect back on our first full year of service at Plant Based TeleHealth, I want to sincerely thank all of you.
I want to thank you for joining our growing community of more than 3,000 patients, and for taking a chance on us at Plant Based TeleHealth. Most of all I want to thank you for taking care of yourself. It's truly inspiring, I'm humbled to witness it.
I can't wait to see what 2022 brings for us all!
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Holiday Squash with Pecan and Sage
This recipe was introduced to Dr. Miller for the holidays by her friend, Chef Martin Oswald at Pyramid Bistro in Aspen, Colorado (www.pyramidbistro.com).
True to form for Chef Martin’s food, it has a rich depth of flavor – the apricots add a wonderful sweet-tartness, the veggies play well together, and the chopped pecans and sage send it over the top. It truly tastes like the holidays, and it has rapidly become a favorite dish in the Miller house. We hope you'll try it too!
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Ingredients:
- 1 large acorn squash (or other squash)
- 1 shallot, diced
- 2 cloves garlic, diced
- 1/4 cup celery, diced
- ¼ cup red peppers diced, reserve 1 tablespoon for garnish
- ½ cup quinoa, cooked as per directions
- 2 tablespoons pecans, chopped
- 1 tablespoon Balsamic vinegar
- 1 tablespoon nutritional yeast
- 2 tablespoons raw cashews blended or processed in about 2 tablespoons of water = homemade cashew butter, (or 2 tablespoons cashew butter)
- 2 teaspoons fresh sage, chopped
- 1/4 cup dried unsulfured apricots, diced
- pinch of cayenne pepper
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Directions:
- Cut squash in half, remove seeds, and bake face down for 45 minutes at 350°F.
- Water sauté garlic, shallots, celery, and pepper for 5 minutes in a large pan.
- Add quinoa, pecans, vinegar, nutritional yeast, cashew butter, sage, apricots, and cayenne.
- Combine the mixture and stuff the acorn squash.
- Bake the stuffed acorn squash for 15 more minutes and serve with a sprinkling of diced peppers on top.
Serves 2 -- double for 4 as in picture
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Holiday Survival Guide: 8 Tips for a Healthy Holiday |
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The holidays can be one of the happiest times of the year, but sometimes it can feel like survival just getting through. It’s really important we make a plan for the holidays to keep ourselves as healthy as possible. The little bit of unwanted weight gain is just a symptom of the inflammation going on inside.
The greatest gift to your loved ones and yourself is maintaining good health. You don't have to let eating and living well go to the wayside during the holidays, and then try to catch up in the New Year. With a few basic tips, the gift of great health can be achievable and fun.
1. Plan ahead – this is a big one and includes a few steps:
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Have a set plan of what you are going to eat and when you are going to eat it. This can make the difference between success and failure.
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Make your home a safe-eat zone. Stock the fridge and pantry with plant-based, real whole foods, and make them visible and easy to reach. Wash and chop fresh fruit and veggies and have them front and center.
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Pre-eat– don’t show up at holiday parties or dinners hungry. It’s so much easier to resist rich, indulgent foods when you’re not starving.
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Be prepared – Pack healthful snacks and back–up food, so you don’t find yourself starving and in a pinch and grab something unhealthy.
2. Get support – Let others know your health goals. This will help hold you accountable, as well as offering much-needed support. You can swap recipes, have dinner parties, enjoy exercise or yoga buddies, and it will help keep you motivated. Studies show that people have more long-term success when they do it in groups.
3. Know your purpose – ask yourself why this matters to you. What are your true goals and dreams? And make sure they are so big, that you can’t fail. Write them down. Look at them every day.
4. Eat greens every day – They help reduce inflammation, while the anti-oxidants and phytonutrients protect your body. They also supply many much-needed nutrients and help your body detoxify – extra important if taking in indulgent food. Every bite counts, so make these good ones!
5. Exercise/move/get outdoors – A little exercise goes a long way during the holidays. A good sweat will help you take pride in yourself and keep you on track. Don’t give up on your exercise routine – try to keep moving every day.
6. Handle stress – Holiday stress is real so don’t ignore it. Between different viewpoints with certain family members, crazy schedules, and trying to provide the “perfect” Christmas or holiday for everyone, this can really add up. Take time each day for slow deep breaths (extra time to exhale), meditation, yoga, outdoor time, and something just for you. It may seem self-indulgent, but it can make all the difference. I think of it as essential!
7. Get sleep – I can’t overemphasize this. It’s not optional, and it will keep you feeling grounded and help you stay on track with your holiday goals. Make it a priority.
8. Be kind – That starts with yourself, even if you’re not perfect. Then reach out to others, as this is an important time to feel connected and valued.
Wishing you all a happy and healthy holiday season. May the New Year start off with your healthiest selves, with each day being healthier than the day before. These are small victories worth celebrating, and perhaps, the best holiday gift ever.
Note: A longer version of this was originally published as a blog by Dr. Christina Miller at eatandlivehealthfully.com
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