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
Volume 8, Issue 2
Spring 2021
Exercise is the Best Medicine
Joanne DeCataldo, MA, Health Educator, Clinical Exercise Physiologist
For many of us, even when we understand how much regular exercise can improve our mental and physical health, the real challenge lies in developing an exercise routine that we can stick with. It’s much easier to get up and get moving every day when you actually experience the results you’re looking for—whether that’s trimming your waistline, improving your sleep, mood, and energy, or easing symptoms of stress, anxiety, or depression. Exercise might be the best medicine! How much exercise do I need? For substantial health benefits, the American College of Sports Medicine guidelines recommend that you aim for:
“If exercise could be packaged in a pill, it would be the single most widely prescribed and beneficial medicine in the nation.”
- Robert Butler, National Institute on Aging
Moderate-intensity vs. *vigorous-intensity exercise Whether an activity is low, moderate, or vigorous intensity depends a lot on your personal fitness level. Low Intensity: breathing easily, warming up but not yet sweating. Can easily talk in full sentences – or even sing. Moderate Intensity: You’re working, breathing faster, and starting to sweat more. You’re still able to talk in full sentences, but not able to sing. Vigorous Intensity: really working, breathing hard, sweating hard, and too breathless to talk in full sentences. Mix your workouts up and vary the intensity for the best results!
At least 150 minutes (2.5 hours) of moderate-intensity activity per week. That is 30 minutes a day for 5 days a week, broken down into 10-minute bursts if that is easier. Or… At least 75 minutes of vigorous-intensity exercise per week will deliver the same benefits if your fitness level allows you to work out harder. That means running for 15 minutes, for example, instead of walking briskly for 30 minutes. Or… You can combine both moderate- and vigorous-intensity exercise, remembering the general rule of thumb that 2 minutes of moderate-intensity exercise is the equivalent Element 1: Cardio/aerobic exercise of 1 minute of *vigorous-intensity activity. What it is: Cardiovascular or How many days a week should I work out? aerobic exercises are endurance A recent study in the UK found that activities that use your large people who squeeze all their exercise into muscle groups in rhythmic one or two sessions over the weekend motion over a sustained period. Cardio experience almost as many health benefits workouts get your heart pumping, and as those who work out more often. you’ll breathe harder than normal and may * Vigorous intensity should be for those individuals even feel a little short of breath. Walking, not following a fasting protocol and for those who jogging, cycling, and Zumba classes are have been following a regular exercise program for examples of cardio exercises. (continued on pg 2) more than 2 months.
** We recommend obtaining clearance from your physician when considering an exercise program.
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A newsletter from the Center for Weight and Wellness
Exercise is the Best Medicine (continued)
Why it’s good for you: Whatever your age, cardio can help to increase your lung capacity, strengthen your heart and muscles, improve your stamina and endurance, lower your blood pressure, reduce joint pain, boost your mood and burn calories for weight loss. Element 2: Strength/resistance/weight training
What it is: Strength training builds up muscles with repetitive motion using resistance from free weights, weight machines, elastic bands, or your own body weight. Examples of strength training activities include, push-ups, weight machines and dumbbell curls.
Why it’s good for you: Strength training builds and tones muscle and increases lean muscle mass. Aside from improving how you look and feel, resistance and strength training can improve bone mass, ease symptoms of anxiety and depression, and help manage your weight by increasing your calorie burning ability.
Patient Success Story:
Kimberly
Element 3: Flexibility and balance
What it is: Flexibility challenges the ability of your body’s joints to move freely through a full range of motion. Balance maintains stability, whether you are stationary or moving around. Good flexibility exercises include, standing on one leg, yoga, Pilates or using a wobble board.
Why it’s good for you: Flexibility helps your body stay limber and increases your range of movement for sports as well as daily physical activities such as reaching, looking behind while driving, and bending to tie your shoes.
The benefits of sitting less and standing more: Increased movement helps lower blood pressure, blood sugar, and decreases the risk of type 2 diabetes, cardiovascular disease, and cancer. So, stand up for a couple of minutes every hour and move around. You’ll feel better and be glad that you did!
to gain it back. Kim has always been very active (teaching Zumba, playing softball and basketball, running, kickboxing and yoga), but a lot of this activity stopped in 2018.
with an increase in frequency, intensity, and duration. Nicole Tella, one of our dietitians, recommended adding yogurt and an extra shake or bar to her daily calorie intake on days when she was running more. By late October, Kim was ready for her ½ marathon with her running partner. Their time was 2 hours 30 minutes. This was not fast enough for Kim who had set a mental goal for herself of 2 hours 15 minutes. So, two weeks later, Kim ran another ½ marathon at Quonset Point. Her time was 2 hours and 17 minutes. She says less than a year ago she could never image being 75 pounds lighter, running faster than ever before and feeling this great! Kim has lost 14% body fat and is down 10 inches around her abdomen.
In January 2020, Kim says she had an “Ah, Ha” moment. She found out she had prediabetes, and although she was no longer on blood pressure medications, she did not want to be taking medication for diabetes. She was experiencing physical symptoms too, like aches and pains, stiffness, and sore joints and muscles. That is when Kim after Kim before she realized it was time to return to the Kimberly enrolled in the Full Fast Center for Weight and Wellness. Shortly program in 2005. At the time, she wanted after beginning the program in Jan., her to get off blood pressure medication dog died, then Covid happened, and she and lose about 100 pounds. Thanks to had to teach her students through video Dr. Pera’s advice, Kim began in the Full conferencing. She reflects on this period, Fast program, gradually transferring to saying had she not been in the Full Fast Kim’s message to anyone who is Modified Fast. She lost 100 pounds treatment group, these events might have contemplating weight loss at the and kept most of the weight off for 10 derailed her weight loss plans. Center for Weight & Wellness: “Follow – 12 years. Her lowest weight was 147 the treatment guidelines, attend the Kim started in the Full Fast Treatment pounds, which she admits was just too supportive treatment groups, stay low for her athletic frame. She feels best Group in Jan. 2020. By March, she began organized, stay motivated and you will a walk/run program to train for a ½ between 160-175 pounds. She kept 75 lose weight!”. pounds off until 2018, which is when life marathon with a friend. Kim transitioned to the Modified Fast Group in June 2020 Kim will be working with Arianna, one became too busy to take care of herself. because she needed additional calories of our Exercise Physiologists, to become Between working as a special education to supply her muscles with energy. By leaner and stronger for her next ½ schoolteacher and attending sporting Sept., Kim was transitioning again from events, Kim became aware of the added marathon. She then plans to transition weight. She tried Jenny Craig and joined Modified Fast to LEAN because her to the Masters group in order to stay on Weight Watchers, losing 5 pounds, only running schedule had increased again, track and maintain her weight loss.
A newsletter from the Center for Weight and Wellness
Arianna’s Fitness Advice: Testing Your Aerobic Fitness One great way to measure how you are progressing with your cardiovascular exercise is to test it! The 1 Mile Walk Test is a fun way to test your fitness level based on how quickly you can complete 1 mile at a submaximal (moderate) intensity. 1 Mile Walk Test: a measure of cardiovascular (Aerobic) fitness
• Choose a flat surfaced area that is measured exactly at 1 mile or 1600 meters. (Tracks are usually the best for this) • Warm-up: walk at a leisurely pace for 3-5 minutes • Time yourself using your cellular device or a stopwatch. • Goal of the test is to see how quickly you can walk a mile (without running/jogging) • Cool-down: walk for an additional 3-5 minutes as a leisurely pace & stretch! • Do NOT perform this test if you have not been routinely walking for 15-20 minutes for several weeks (6-8 weeks) • Compare your personal result to the charts on the right.
Ratings for Men, Based on Age Age
20-29
30-39
40-49
50-59
60-69
70+
Excellent
<11:54
<12:24
<12:54
<13:24
<14:06
<15:06
Good
11:54-13:00 12:24-13:30 12:54-14:00 13:24-14:24 14:06-15:12 15:06-15:48
Average
13:01-13:42 13:31-14:12 14:01-14:42 14:25-15:12 15:13-16:18 15:49-18:48
Fair
13:43-14:30 14:13-15:00 14:43-15:30 15:13-16:30 16:19-17:18 18:49-20:18
Poor
>14:30
>15:00
>15:30
>16:30
>17:18
>20:18
Ratings for Women, Based on Age Age
20-29
30-39
40-49
50-59
60-69
70+
Excellent
<13:12
<13:42
<14:12
<14:42
<15:06
<18:18
Good
13:12-14:06 13:42-14:36 14:12-15:06 14:42-15:36 15:06-16:18 18:18-20:00
Average
14:07-15:06 14:37-15:36 15:07-16:06 15:37-17:00 16:19-17:30 20:01-21:48
Fair
15:07-16:30 15:37-17:00 16:07-17:30 17:01-18:06 17:31-19:12 21:49-24:06
Poor
>16:30
>17:00
>17:30
>18:06
>19:12
>24:06
We recommend obtaining clearance from your physician when considering an exercise program.
Katy’s Culinary Corner: Blueberry Protein Muffins Author: Amy Stafford Prep time: 8 mins Cook time: 20 mins Total time: 28 mins Serves: 12
These Blueberry Protein Muffins are a great low calorie, gluten free, protein packed breakfast to help kick start your metabolism. Ingredients
• 1 cup oatmeal flour (quick oats ground in food processor) • 1/4 cup almond flour • 3 egg whites • 1/2 cup Greek Yogurt • 1 cup unsweetened applesauce • 2 tablespoons honey • 1 teaspoon vanilla extract • 1 medium banana, peeled and mashed • 3 scoops Vanilla Whey Protein Powder • 1 teaspoon cinnamon • 1/2 teaspoon baking powder • 1/2 teaspoon baking soda • 1 teaspoon orange zest or lemon zest • 1 cup fresh organic blueberries or frozen blueberries
Instructions
Per 1 of 12 muffins:
1. Preheat oven to 350°. 2. Place liners in one muffin pan and lightly spray with organic baking spray. 3. In a large bowl combine egg whites, yogurt, applesauce, honey, vanilla extract and mashed banana. 4. In a second bowl combine oatmeal flour, almond meal, vanilla whey protein powder, cinnamon, baking powder, baking soda, and orange zest. 5. Combine flour mix and egg mix together until smooth. 6. Fill each tin 3/4 of the way full, spreading evenly. 7. Place about 8 blueberries on top spreading evenly over top of each filled muffin batter. Do NOT push blueberries down into batter. 8. Bake for 20 minutes. 9. Store in the refrigerator. *Recipe from A Healthy Life for Me