Medical Weight Management Program
Free Information Sessions 1st Wednesday of every month
11:00am – 12:15pm 3rd Thursday of every month
6:45pm – 8:00pm
For more information call: 213-2222 and select option #2
Excellence in Delivery of Bariatric Surgical Care
Mission Hospital and its bariatric surgery program offered through the Mission Weight Management Center at Mission Hospital have been designated as a Bariatric Surgery Center of Excellence® by the American Society for Metabolic and Bariatric Surgery (ASMBS) and the Surgical Review Corporation®*.
For more information about Mission’s Weight Management Program
call 828-213-4100 or visit Mission Health.
New Videos Help Grocery Shoppers Buy Healthier Foods
RALEIGH –A healthy diet starts in the grocery store, but knowing what to choose when you get there can be challenging. The N.C. Division of Public Health in collaboration with N.C. Cooperative Extension has created Aisle by Aisle: Choosing Foods Wisely – a series of 12 free online videos to help North Carolinians navigate
their grocery store aisles.
The video series helps grocery shoppers with simple tips on making better choices when buying food for themselves and their families.
“Most people know they should eat a healthy diet to prevent disease and promote good health, but there is still a gap between what we know and what we do,” said Dr. Ruth Petersen, chief of the Chronic Disease and Injury Section in the Division of Public Health. “The videos provide great take-along messages with specific information about how to make smart choices for yourself and your family.”
Each video is approximately two minutes long and covers tips on how to shop, read nutrition labels and understand ingredient lists. Video hosts provide a range of choices to help consumers feel confident when buying and eating healthier food items.
“These videos were designed to specifically improve grocery shopper confidence in making better choices in food purchases,” said Dr. Carolyn Dunn, a nutrition specialist with N.C. Cooperative Extension. “They also help shoppers reach the goal of cooking and eating more meals at home – an important strategy for managing weight and controlling sodium, fat and sugar.”
The video series can be found on www.MyEatSmartMoveMore.com. Each video is accompanied by a tip sheet that provides specific tips for each aisle in the grocery store, from frozen foods to bread and snacks. The tip sheets are free to download and are sized to fit into a purse, pocket or coupon book for ready reference.
Eat Smart, Move More North Carolina is a statewide movement that promotes increased opportunities for healthy eating and physical activity wherever people live, learn, earn, play and pray. The N.C. Division of Public Health works to prevent diseases like diabetes, heart disease, stroke and cancer, some of the leading causes of premature death and disability among North Carolinians. For more information on healthful eating and active lifestyles, visit www.MyEatSmartMoveMore.com.
Diet Recommendations. What Diet Will Work For You?
Now that you’ve made the commitment to lose weight and get healthier, you’re probably wondering what diet to follow? Mission Health nutritionists recommend choosing from following healthy and sensible diets:
A tried and true weight-loss program that has been around for many years. Many people find its “points” system easy to follow and this program teaches good portion-control habits that can help you maintain your weight-loss. Its meetings-based system harnesses the power of group support and keeping up with times has added an online version. Weight Watcher’s meal plans, sensible eating, weight-loss pace has earned it praise from many experts.
EatingWell's 7-Day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program at five different daily caloric levels: 1,200, 1,400, 1,600, 1,800 and 2,000. EatingWell's 7-Day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program at five different daily caloric levels: 1,200, 1,400, 1,600, 1,800 and 2,000.
Dr Mehmet C. Oz and Michael F. Roizen's site: RealAge.com offers menu plans and exercise recommendations. You can customize your own menu plan, print shopping lists and it’s all free. mscullin@marketimpactadv.com
This diet is based on delicious recipes using staples of Mediterranean eating: fruits, vegetables, whole grains, olive oil, fish, and nuts. The diet starts with a strident 10-day phase called "Wave One," which is calorie-restrictive but is supposed to help you lose your craving for eating sugar and highly processed foods. The diet does contain creative recipes and menus.
SparkPeople.com
This site offers a free four-stage diet program which uses tools, content, and support to help users make lifestyle changes. Users are prompted to enter height, weight, and amount they intend to exercise, as well as a target date and weight. The site then gives recommendations for calorie, fat, and carbohydrate intake based on calculated BMR, as well as a personalized fitness plan.
Tracking your daily calories is a great way to stay on track.
Here are some free calorie counters to help you keep track of your daily calorie in-take.
Lighten Up 4 Life Recommended Calorie & Fitness Trackers
How To Stay Motivated When You’re Trying To Lose Weight
Let’s face it one of the toughest things to do when you are trying to lose weight is to stay motivated. When any of us begin our weight-loss we’re excited, determined to do everything right and lose those unwanted pounds, but as time goes on and the weight-loss slows, we become frustrated.
It’s hard to stay consistent, eat the right amount of calories and resist every little temptation you come across on a day-to-day basis. But, if you can remind yourself of all the reasons you why you wanted to lose weight, you may be able to resist that 600-calorie piece-of-chocolate cake that is offered to you at the office birthday party. Try to stop for one second and ask yourself “Is that piece of cake really worth the frustration I’m going to feel when I get on the scale and see that I’ve gained weight?” Regrets have a way of lasting much longer than the taste of the chocolate cake!
Here are some tips to help you stay motivated
Have your Lighten Up 4 Life team mates meet you for lunch every day. You’ll feel more accountable to eat better if your team is around and you’ll help everyone win!
Find an exercise buddy (Perhaps one of your team mates). Exercise is an important component to losing weight and having an exercise buddy keeps you motivated on the days you might talk yourself out of working out.
Treat yourself; if you are one those people who feels deprived when they don’t get a special treat every day, save 100-200 calories and give yourself something you’ll enjoy.
Focus on the small victories; not on the entire amount of weight you want to lose. Reward yourself with a special “something: (Not with food) for reaching every 5lbs of weight-loss.
Stop and assess how much better you feel now that you’ve lost 5lbs, 10lbs and how walking a mile after work is a real accomplishment.
Give yourself a pat-on-the-back for staying in it. You’re setting a good example for yourself, your friends and your family.
Watch your portion size: Click here for this handy WebMd portion-size guide that you can take with you.
Keep a food journal: Click here for WebMd’s Printable Food Journal
More tools to help you stay on track
A free recipe analysis tool to help you figure out the calorie content of your favorite recipes. Check out this great tool at CalorieCount recommended by Laura Tolle, Mission Clinical Nutrition Educator.
This tool will help you determine if your recipe is indeed a healthy choice.
Instructions: Copy and paste your recipe with all the listed ingredients and enter the amount of servings into the calorie count tool. Hit submit and the program will tell you the nutrition information per serving.
Chicken Marsala Recipe Example
Here’s a great WebMd tool that will help you to make wise calorie choices.
We all know it’s not always easy to grab a meal on-the-go, but, if you know the calorie content and other nutritional information you can make good choices at restaurants.
WebMd’s Food-o-Meter has over 37,000 foods and beverages listed in their database so chances are you’ll be able to calculate your calories. And counting calories is crucial to keeping your diet on track.
The Food-o-Meter has a large list of restaurants and their menu items, which will help you make healthier choices and assist you to stay within your daily allotment of calories and fat.
For example; one Dunkin Donuts oatmeal cookie is a whopping 480 calories! But if you choose the Dunkin Donuts Mediterranean Salad for 220 calories, you will save 260 calories and have a much healthier meal!
According to Michael Dansinger, MD, medical doctor for NBC's The Biggest Loser, “losing weight is a simple mathematical formula: You need to burn more calories than you eat. Experts generally recommend creating a deficit of 500 calories per day through a combination of eating fewer calories and increasing physical activity. Over the course of a week, this should yield a loss of about 1-2 pounds of fat.”
“If you want to lose weight faster, you'll need to eat less and exercise more. Bottom line: 1,050 to 1,200 calories and one hour of exercise a day (but be sure not to dip below this calorie level for safety's sake). On this type of plan, you can expect to lose 3-5 pounds the first week, or more if you weigh over 250 pounds.”
To figure out what amount of calories is right for your desired weight:
Divide your current weight by 2.2 pounds, then multiply this number by 0.9, and then by 24. Now multiply your BMR by 1.2 this will give you your average number of calories your body burns per day when you factor in normal activities. (Add another 300 to 500 on days you do an hour of moderate to intense exercise.)
Once you have your final number, shave off 500 to find out how many calories you need to eat to lose a pound a week, or 300 to lose 2 pounds a month.
Example: You weigh 175lbs; 175 divided by 2.2 = 79.5 x 0.9 = 71.55 x 24 = 1717 x 1.2 = 2060 calories burned daily. With this example; to lose weight at a pound a week you would need to eat 1560 calories a day.
Healthy Eating is all about you eating well to lose weight and feel great.
Lighten Up 4 Life is dedicated to providing you with healthy eating resources to win! And winning is not just about losing weight, it’s about feeling better about yourself, accomplishing your weight-loss goals and becoming a healthier you.
On this page you’ll find recipes, healthy diet recommendations, tools and calculators, cooking videos and great weight loss tips.
Keep checking back because we will be adding more and more resources to help you reach your goals.
What does a healthy diet plan look like?
A healthy meal plan for dieting should include items from all of the basic food groups. While trying to pare off those extra pounds, it is important to insure that you are getting the proper nutrition you need.
Based on “MyPyramid” and according to Peter Jaret, WebMd, a healthy diet plan should look something like this meal plan below. (This meal plan is based on what a 2,000-calorie-a-day meal plan. You can customize your own meal plan based on your individual calorie needs)
Chef Quinn Ferebee grew up with a strong love for food, it's versatility, and good old southern cooking. He studied briefly at a community college in Raleigh, NC, but his real education and inspiration started from a very early age his family's 27 year-old restaurant, Sunflower's Cafe and Catering, also in Raleigh. After becoming very involved in the family business, writing menus, running the day to day, and taking an "executive chef" position there for about three years, he moved to Asheville and enjoyed a three months stint at the Corner Kitchen. When Chelsea's, directly across the street, lost their chef, Chef Joe Scully recommended him to fill the void. He has a light-handed approach to food, molding classic flavors with a fusion twist, and he enjoys showcasing his love for food as the executive chef at Chelsea's Cafe and Tearoom in Biltmore Village.
Grove Park Inn & Spa
Chef Geoff Bragg cooks up Collards in a healthy way. This recipe includes smoked tomatoes to add extra flavor. And Executive Chef Denny Trantham tells us how the Grove Park Inn and the Asheville Independent Restaurants work closely with local farmers to provide you with delicious dishes using local produce.
*Bariatric Surgery Center of Excellence® is a registered trademark of the American Society for Metabolic and Bariatric Surgery (ASMBS). Used by permission of ASMBS. All rights reserved.
