3941 FM 2181, Corinth, Texas 76210 940-202-1218 www.nerveandlaser.com
WhyWeight Loss Programs Fail TH E VA LU E OF A P ROB L EM WE L L - STAT E D
“Well-stated problems empower us to identify the obstacles we face and create a plan to overcome these obstacles, so we can achieve the results we dream up.”
Every year, more people use their New Year’s resolutions to take steps to improve their health. People want to lose the weight they’ve gained over the holidays, lead a healthier lifestyle, or feel more comfortable in their body. The health and weight loss industries are eager to take advantage of this fact, and companies like Jenny Craig and Gold’s Gym spend tons of money on advertisements every year. They swear that if you just change one thing, like eating their food or use their exercise equipment, that you’ll lose weight. But if these plans worked like they claimed, more than 9.2 percent of people, according to the Statistic Brain Research Institute, would feel like they successfully achieved their goals. When most people start a new weight loss plan advertised on TV, they only look at the external problem, their weight, without taking into account any of the internal obstacles which contribute to that problem. If you don’t really assess your health and determine what things in your life influence your decisions around eating and exercise, you’ll never get to a point where you can achieve sustainable weight loss. When patients sign up for our nutrition program, I encourage them to assess their situation by following these three steps:
A better question would be, “How do I lose weight and eat healthy when I have to wake up at 6, get the kids ready and out the door by 7, work all day, pick the kids up at 3, and spend the rest of the day driving to extracurriculars all over town?” This is a problem well- stated. Now, you know the problem isn’t that you’re overweight — the problem is that you’re so busy that when you need to eat, all you have time to do is swing by the McDonald’s drive-thru. You can’t do much to change your hectic schedule, but by clearly identifying the problem, you can create a solution. In this case, if you want to lose weight, you start by cutting fast food out of your diet. Give yourself ten minutes each night to prepare a healthy lunch for the next day. When you get hungry, you will already have a better option than a greasy burger and sugary soda. Well-stated problems empower us to identify the obstacles we face and create a plan to overcome these obstacles, so we can achieve the results we dream of. This approach to weight loss has enabled us to help 70-year-old patients successfully lose 50, 60, and even 70 pounds! Despite what health ads suggest, it’s not an easy process. One thing isn’t enough to change your health path. However, if you identify the right things you need to change, you can ensure your New Year’s resolution succeeds when everyone else’s fails.
1. Identity the problem.
2. Look at the things inside and outside of your control that make the problem worse.
3. Do you understand what the problem really is?
Famed inventor and GM’s former head of research, Charles Kettering, once stated, “A problem well-stated is half-solved.” I firmly believe he is correct. When we state a problem well, we simultaneously identify the steps we need to take to solve the problem. For example, most people will ask something like, “How do I lose weight and eat healthy?” But this is too broad. In order to state the problem well, you need to identity the reasons why you are not losing weight and eating healthy already.
–Dr. Bao Tha i
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THE HEART-HEALTHY LIFESTYLE Your Hea l t h Wi t h t he Med i t er ranean D i e t
Calorie-cutting diets have become a thing of the past. Instead of depriving our bodies of nutrients, we’ve turned
Following the Mediterranean diet has many benefits. The Mayo Clinic credits this lifestyle with reduced incidences of cancer and Parkinson’s and Alzheimer’s diseases. In addition, women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer. But there are still a lot of misconceptions surrounding this lifestyle change. Many people believe it costs a small fortune. However, if you craft meals with beans or lentils as your main source of protein and eat mostly plants and whole grains, the Mediterranean diet is far less expensive than processed foods. Some Mediterranean diet enthusiasts may believe that if a daily glass of wine is good for your heart, then three glasses per day is okay, too. While moderate amounts of red wine certainly have unique heart benefits, drinking too much has the opposite effect. The Mayo Clinic recommends no more than 5 ounces of wine daily for women and men over 65, and no more than 10 ounces per day for those under 65. Anything more is bad for your heart. But even if you switch over to Mediterranean-friendly recipes, your work doesn’t stop there. It’s also important to mirror the other ways Mediterraneans live their lives. When it’s time to eat, don’t rush or watch TV. Sit down, relax, and enjoy a leisurely meal with others. And of course, get plenty of exercise.
to lifestyle changes. Losing weight and reaching a healthy nutritional balance isn’t easy, and a few months of eating 1,000 calories per day just doesn’t cut it. Enter the Mediterranean diet, a lifestyle change that’s become quite popular and effective. This diet is inspired by the traditional eating habits of people in southern Italy, Greece, Turkey, and Spain. According to the Mayo Clinic, it is a realistic and sustainable way to reduce disease-causing inflammation and lose weight, and it is one of the most heart- conscious ways of eating.
The Mediterranean lifestyle promotes heart-healthy foods, including the following:
• Fresh fruits and vegetables, especially leafy greens and non- starchy veggies • Olive oil • Nuts and seeds • Legumes and beans • Herbs and spices • Whole grains
• Wild-caught fish and seafood • High-quality, pasture-raised poultry, eggs, cheese, goat milk, and yogurt • Red meat, but only on special occasions • Daily glasses of red wine
“The day I saw Dr. Thai on ‘Good Morning, Texas’ was an act of divine intervention! I immediately made an appointment to see if he could help
me with what I came to know as neuropathy. After the initial evaluation, I was accepted as a patient. I have made great strides in my recovery from the start, from using a cane to walking without one! I am thankful for the professional and successful care I received from the entire staff at Advanced Nerve and Laser!” –Laurie B. “After the first week of the trial period, I was not feeling that it was working for me, but I was convinced to stay the course. I am glad I did since my symptoms have lessened and I no longer require medication. The staff is very attentive to my well-being and seem to know what they are doing. It is a pleasure to come for my treatments.” –Bob S. “Today I received my third treatment. I am happy to say that this week was great. Each night I’ve been able to sleep longer without waking up every hour screaming at the top of my lungs due to the cramping and pain in both legs. I was also able to wash the dishes without having to sit down every few minutes. This has been a huge improvement for me. Thank you, Dr. Thai, and your wonderful staff. Thank God for all of you.” –Tavia G.
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I s Your Prescr i p t i on Compromi s i ng Your Wa i s t l i ne? MEDICATION AND WEIGHT GAIN
A study published in the journal Mayo Clinic Proceedings found that 7 out of 10 Americans take at least one prescription drug every day. Prescription medications can help people who struggle with serious health problems lead normal, happy lives. Unfortunately, too many doctors treat prescriptions as a one-size-fits-all solution. Some medications may have different side effects in different patients. Weight gain is a prime example of this phenomenon. Here are some common prescriptions that have been known to cause weight gain. Paxil (Generic Name: Paroxetine) There is evidence that suggests depression in some individuals might be caused by low levels of the hormone serotonin. Selective serotonin reuptake inhibitors (SSRIs) are antidepressants designed to increase your serotonin levels. SSRIs rarely cause weight gain, but Paxil, often prescribed to treat depression, has been found to be the exception. Zyprexa (Generic Name: Olanzapine) This antipsychotic has been known to tip the scales in favor of weight gain. A 2005 study, published in the Journal of Clinical Psychiatry, found 30 percent of patients taking Zyprexa gained 7 percent or more of their body weight within 18 months. Elavil, Endep, Vanatrip (Generic Name: Amitriptyline) Amitriptyline is a tricyclic antidepressant (TCA), which is
a type of antidepressant that is linked to weight gain more than other antidepressant medications. TCAs impact the neurotransmitters involved in serotonin, dopamine, and acetylcholine, all hormones that influence energy and appetite. It’s suspected the antihistamine activity in amitriptyline is also responsible for weight changes. Tenormin (Generic Name: Atenolol) Blood pressure medication is commonly prescribed to older patients. While it doesn’t often lead to weight gain, certain brands, like Tenormin, slow calorie burn in addition to slowing the heart rate. One study found patients taking Tenormin gained five more pounds in the first few months than patients in the placebo group. Other blood pressure medications, like Lopressor (metoprolol) or Inderal (propranolol), have been known to expand the waistline. You should never make changes to your medication routine without first talking to your primary physician. However, if you take any of these prescriptions and struggle with your weight, it might be time to consult your doctor about your concerns. Learn how you can create a new plan that will allow you to achieve your weight goals without compromising your well-being.
Recipe inspired by Leelalicious.com. Want to spruce up your morning yogurt? Top it with this tasty granola. Even better, swap out the dairy for coconut yogurt and enjoy your vegan breakfast. P I STACH I O GOJ I B E R RY G R A N O L A
• • • •
1/3 cup pistachios, chopped
• • • •
1 cup rolled oats 1/2 teaspoon salt
1/4 cup coconut flakes 1 teaspoon cinnamon
1 tablespoon coconut oil 3 tablespoons maple syrup
1/3cup goji berries
1. Heat a large skillet over low heat. Add oats in a thin layer and toast for 1–2 minutes. Add coconut oil and salt, then stir. Continue toasting for 5–7 minutes, stirring occasionally. 2. Add maple syrup 1 tablespoon at a time; stir to coat. 3. Once oats are toasted, add pistachios, coconut flakes, and
cinnamon. Cook slowly until pistachios and coconut flakes are toasted but not burned, for about 5 minutes. 4. Remove from pan and stir in goji berries. 5. Let cool and enjoy as a snack or on top of your yogurt!
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3941 FM 2181 Corinth, Texas 76210 940-202-1218 www.nerveandlaser.com
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INSIDE THIS ISSUE
Achieve Your Health Goals With a Well-Stated Resolution
Have You Heard of the Mediterranean Diet? Testimonials Common Medications That Contribute to Weight Gain Start the Day Right With This Granola
Do I Have Sleep Apnea?
WAKI NG UP TO THE SI LENT KI LLER THE THAI REPORT
It’s a new year, and we’re excited to bring a new feature to our
night. Sleep apnea can occur in people of all ages and genders, though it’s more common in men over age 40.
monthly newsletter: The Thai Report. With offices right next door to each other, Dr. Bao Thai of Advance Nerve and Laser Center and Swisher Dental’s Dr. Suzanne Thai are a couple who strive to
People who suffer from sleep apnea often find themselves tired after a full night’s rest and experience fatigue, headaches, heartburn, depression, personality changes, or memory problems. Additionally, the hours of oxygen deprivation a person suffers through every night quickly take a toll. High blood pressure and heart disease are common sleep apnea side effects. The American Heart Association reports individuals with sleep apnea are more likely to suffer a heart attack. What’s more, the American Stroke Association found patients with untreated sleep apnea are three times more likely to suffer from a stroke. Thankfully, there are solutions to help patients manage their sleep apnea, and we offer them in-office. All it takes is some quick, painless testing to determine if sleep apnea is to blame for your snoring. If you suspect you or your spouse suffers from sleep apnea, call 940-312-6939 and schedule a complimentary consultation. Find out what needs to be done to regain your sleep and your health. –Dr. Suzanne Thai
promote wellness in their family and community. The Thai Report will provide patients with additional resources to take control of every area of their health. Start 2018 with some advice from Dr. Suzanne Thai about how a better night’s sleep can literally save your life. Many couples are familiar with the problem of snoring. Often viewed as an inconvenience, exceptionally loud or erratic snoring can be a symptom of sleep apnea, a condition in which a person literally chokes during their sleep. The American Sleep Apnea Association (ASAA) defines sleep apnea as “involuntary cessations of breathing that occur while somebody is asleep.” An episode often lasts between 10 seconds and two minutes and happens hundreds of times throughout the
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