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 1
Your Choice, Your Weigh to Wellbeing
As the COVID-19 pandemic continues and flu season is upon us, keeping our immune system as healthy as possible is critical. Now more than ever, it’s time to focus on our immune health. Establishing a strong immune system takes living a healthy lifestyle and maintaining a certain weight. Our new program, Your Choice, Your Weigh to Wellbeing is here to help! In Your Choice, Your Weigh to Wellbeing you will learn about achieving health through the aspects of nutrition, weight loss, exercise, stress management, immunity, sleep and more. This 10 week program is designed specifically for people who want to lose 10-20 pounds, enhance your wellbeing, increase your energy levels, control your weight, and feel great! To help you get started on your path to wellness, we have provided some information to assist you in acquiring a healthy immune system and allowing your body to fight back against viruses, colds, and allergies! Nutrition: Focus on a balanced, healthy eating pattern. Eat adequate amounts of lean protein, ample amounts of fruits and vegetables (a minimum of five servings per day), use plant-based oils instead of solid fats, and limit added sugars and sodium. Direct your attention to a few select nutrients for additional immunity benefits:
Winter 2021
Exercise: Partake in at least 30 minutes of moderate intensity aerobic activity at least five days per week or at least 20 minutes of vigorous intensity aerobic activity three days per week. Set a goal to perform musclestrengthening activities at least two times per week. Sleep: Aim for seven to eight hours of quality sleep per night.
Stress: Try meditation, deep breathing, yoga, or tai-chi to keep chronic levels of stress at bay. Seek help from a licensed therapist for additional support. Smoking: If you smoke, quit as soon as possible.
Alcohol: Per The Scientific Report of the 2020 Dietary Guidelines Advisory Committee, limit alcohol to a maximum of one drink per day, if you choose to drink. One drink is equal to a 12 oz beer (5% alcohol), 5 oz of wine (12% alcohol) or 1.5 oz of distilled spirits (40% alcohol).
Vitamin A: sweet potatoes, carrots, squash, red bell peppers, apricots, cantaloupe, mangoes, Weight: Manage your weight. Carrying leafy greens, broccoli, and milk fortified with extra weight compromises one’s immune vitamin A. system and losing weight can reduce the Vitamin C: Oranges, grapefruits, red and green severity of the COVID-19 infection. peppers, kiwi, strawberries, cantaloupe, broccoli, According to the Centers for Disease tomatoes, and potatoes. Control and Prevention, individuals with Vitamin E: nuts (peanuts, hazelnuts, almonds) obesity suffer a more severe illness and and sunflower seeds, vegetable oils, green have worse outcomes if infected with vegetables like spinach and broccoli. COVID-19. When infected by the virus, Zinc: oysters are the best source, but also found having obesity may triple the risk of being in other seafood, poultry, and red meat, beans, hospitalized. nuts, whole grains, and dairy. (continued on back) *Note: All of these nutrients may be found in fortified breakfast cereals. Exclusive provider of in Rhode Island
A newsletter from the Center for Weight and Wellness
Your Choice, Your Weigh to Wellbeing (continued)
The Your Choice, Your Weigh program is designed to allow for exploration of multiple aspects of wellness. Within an interactive environment, we will provide you with the necessary tools and strategies to help you live better and achieve optimal mind and body well-being. Join us weekly in our supportive, enriching program. Start 2021 with a healthy New You!
Katy’s Culinary Corner: Cranberry Brussels Sprout Salad
Ingredients • 2 tbsp finely chopped shallots • 1 garlic clove, minced • 1 tbsp Dijon mustard • 2 tbsp red wine vinegar • 1/4 tsp sea salt • 1/8 tsp pepper • 12 ounces Brussels Sprouts • 2 tbsp dried cranberries (try Ocean Spray brand Low Sugar)
Directions 1. Combine the first 6 ingredients in a small bowl and whisk lightly to make the dressing. 2. Thinly slice/shave the Brussel sprouts using a knife or mandolin discarding the stems. 3. Add the cranberries and pour in dressing and toss together. 4. Enjoy immediately or refrigerate until ready to serve. For friends/family not following modified fast toasted pecans and blue cheese crumbles are also nice additions. To make this a meal add a protein like grilled chicken or salmon.
Exchanges per serving: 2 servings non-starchy vegetables Nutrition: 51 calories, 12.7g carbohydrates, 3.1g protein, 0g fat
Patient Success Story: Emily
Emily after
Emily before
Emily thinks her success has to do with establishing short-term goals. She would say, “once I get down 10 pounds then I will set another goal, then another 10 pounds and then another goal,” and so on. She could not look at the long-term goal of losing over 100 pounds as it was just too daunting. Emily stayed the course, attended all her weekly groups without missing a beat, did not feel the need or want to cheat, and always prepared her mindset for weight loss. She credits the multidisciplinary team who provided her with the recommendation and guidance to join the Modified Fast Treatment Groups.
Emily’s first encounter at the Center for Weight & Wellness was on July 31, 2019. Upon her doctor’s recommendation due to increasing health issues, sleep apnea, higher blood pressure readings, and the After losing 120 pounds, Emily says that need for a hip replacement, as well as she feels great! Her family is so proud Emily feeling out of control, she made of her. Her husband, sisters and nieces the decision to attend our orientation. continue to cheer her on. Emily looks She had no idea of what to expect, which back to a time when all she drank was treatment option she would choose, or coffee and diet soda, now she hardly what she was really getting herself into. drinks anything other than water. “Just The one thing she was well aware of, in case” she kept the Diet Coke in the however, was the time had come to put fridge but decided it just was not worth her needs and herself first despite life it to fall into that habit. She thinks becoming busier and busier and her past back to a time before COVID when her failures with weight loss. The writing family vacationed together up North was on the wall and self-care being a top and stopped at a local market to buy priority was the clear message. fresh produce for her, which has become
Arianna’s Fitness Advice
Have you been exercising outdoors but thanks to our recent October snowstorm you are thinking about a plan for indoor exercise? Here are some tips to keep you active as the weather turns cold. • Try a virtual exercise class such as yoga/ Pilates/Zumba • YMCA360.org is a great option for FREE exercise classes • Buy a FitBit or pedometer to track steps. Go for 10,000 steps! • Download an exercise application on your smart phone • Dance, dance, dance! Put on some music and dance around the house • Try something new…there are plenty of outdoor exercises to try such as skating, snowshoeing and cross-country skiing • Stay motivated and make a new goal for the coming year Do not give up! It is so worth it when you feel fit, healthy, and strong. You can do it! We can help. a staple in her diet. One of the meal preparation techniques Emily learned in group is to foil food together and freeze it. She measures out the veggies, tomato sauce and chicken, wraps it in tin foil and freezes it. This simple process allows her to pop the frozen uncooked meal in the oven for 2 hours at a low heat and enjoy a wonderful dinner. To mix it up a bit, she uses different meats (pork or sometimes beef ) along with vegetables so that she never knows what she is going to get. It makes it fun and interesting!
Although other people have gained weight during COVID-19 because they are working from home, or dealing with changing roles at work, Emily is proud to say that she has stayed on track and continued to lose weight. In addition to the weight loss Emily has learned so much about herself, about eating healthy, exercising regularly, and managing stress. “The most important part of my journey,” Emily says, “has been attending the meetings, getting to know others in the group, forming friendships and knowing that I wasn’t alone. You can do it and the Center for Weight & Wellness is here to help.”