Dr. Kim: Are you physically hungry or is your mind playing tricks on you?

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Written by: Clinical Psychologist, Dr. Kim Feinstein, Tucson Medical Weight Loss’s Behavioral Weight Loss Specialist

 

After reading our January blog, hopefully, you are feeling motivated and ready to lose weight and change your lifestyle once and for all! The first step to losing weight and changing your relationship with food, yourself, and your body is to increase your self-awareness. Not only do you need to be cognizant of what you are eating, but also of the reasons why you eat. People often eat for many different reasons. Do you know what signals you to eat?

 

Are you eating because you are physically hungry or are you eating because you are psychologically hungry? Often times, people confuse the two. Do you know how differentiate physical hunger from psychological hunger and identify their distinguishing characteristics?

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Let us begin by defining physical hunger defined by Tucson Medical Weight Loss Owner & Medical Director, Dr. Suzanne Bentz, D.O.:

 

“The dictionary describes physical hunger as “the painful sensation or state of weakness caused by need of food.” More specifically, physical hunger involves a complex interaction between the digestive system, endocrine system and the brain. For instance, when the body needs refueling, we begin to feel physical symptoms, which build gradually.

 

The hormone Ghrelin triggers symptoms of physical hunger that include feeling tired, weak, and irritable. Additionally, your stomach begins to rumble and you may even feel shaky and get a headache. If you don’t feed your body when it needs food, the physical symptoms intensify. You find it more difficult to concentrate and may experience significant lightheadedness, irritability, nervousness, and indecisiveness.

 

Hunger and fullness are regulated by hormones that act on the hypothalamus, which is an area of the brain. When your body has had enough food to satisfy its needs, the hormone Leptin signals the hypothalamus, registering fullness (also called satiety). When we eat to the point of satiety, the stomach feels comfortable, and satisfied–not stuffed. We soon begin to feel calmer, more alert and energized and our physical hunger symptoms have subsided” - Dr. Suzanne Bentz, D.O.

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The ability to feel physical hunger and fullness is a quality that we were each born with. Babies do not need to be told how much milk or food they need to consume to feel satisfied and stay healthy; instead, when they are physically satisfied, they become disinterested in food and simply stop eating. As we mature, this ability becomes diminished for various reasons and we learn to ignore it and/or forget it altogether.

 

Luckily, we can retrain ourselves to tune in to our internal signals for hunger and fullness by utilizing a Hunger/Fullness Scale.

 

Imagine a scale ranging from 0–10, with “0″ being starving and “10″ being stuffed. Use the Hunger/fullness scale to help you begin eating when you are physically hungry and stop eating when you are physically satisfied.

 

The Hunger Scale

 

1.     Starving: Ravenous, weak, your stomach acid is churning.

2.     Uncomfortably Hungry: Irritable, light-headed, difficulty concentrating and making decisions.

3.     Very Hungry: “I’m ready to eat now.” Your stomach is growling.

4.     A Little Hungry: Your just beginning to feel physical signs of hunger (i.e. stomach rumbling a little).

5.     Physically Comfortable: More or less satisfied “I could eat more but…”

6.     Perfectly Comfortable: You feel completely satisfied.

7.     Full: A little bit uncomfortable.

8.     Very Full: “I ate more than I needed.” You feel bloated.

9.     Too Full: Feeling Heavy and Uncomfortable. You need to loosen your clothes.

10. Thanksgiving Dinner Full: Stuffed! In A Food Coma! So full you feel nauseous .

 

How To Use The Hunger Scale

 

If you want to gain better control and lessen the chances of overeating, try using this scale. Begin eating when you are between a “3” and “4”. You want to feel some hunger pangs but still have control over what you will eat.

 

Halfway through your meal, rank your hunger again using the same scale of 1–10. As you move through your meal, continue to check in with your physical satisfaction level instead of eating mindlessly on autopilot. If you are physically satisfied and still have food left over, do not continue eating. Instead, ask for a to-go box, push your plate away, or throw it away.

 

If you are still physically hungry, continue eating. At the end of your meal, rank your hunger again using the same scale. Try to stop eating at a “5” or “6”. If you find that you have passed the point of satisfaction and are uncomfortable, realize that this happens and try not to beat yourself up or feel guilty. Instead, ask yourself, “Why did I continue to eat past the point of satisfaction?” “Was I overly hungry when I started?” “Did the food just taste too good, so I didn’t want to stop?” “Was it out of habit?” Or maybe “I didn’t want to “waste” it?”

 

Try implementing this scale method into your next meal and see if you leave the table simply satisfied rather than still hungry or excruciatingly full! Stay tuned for the next blog where we dive into the psychological hunger, where your mind is playing tricks on you to eat more and tips how to cope with the issue.

 

References:

You Count, Calories Don’t, Ominchanski, L. (1992)

 

*Individual results may vary. Seek medical advice before starting any service including a weight loss program or med spa treatment. Contact us to make sure this is the right solution for you.

 

Recipes To Have A Healthy Valentine’s Day Dinner

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Recipe 1:

Strawberry Sorbet

 

Ingredients:

  • 4-6 medium strawberries
  • Approximately 3 cubes of ice
  • Any powdered or flavored Stevia to taste
  • 1/4 teaspoon vanilla powder or coca (optional)
  • 2 tablespoons lemon juice
  • 1/4 cup of water

 

Directions: Blend ingredients together until smooth. Pour into a dish and freeze until firm.

 

Makes 1 serving (1 fruit)

 

Recipe 2:

Strawberry Lemonade

 

Ingredients:

  • 2 strawberries mashed or pureed
  • Juice of 1/2 lemon
  • Stevia to taste
  • 8 ounces water (plain or sparkling mineral water)

 

Directions: Mix lemon juice and pureed strawberries in a glass. Pour over ice and sweeten with Stevia.

 

Makes 1 serving (1 fruit)

 

Recipe 3:

Rosemary Chicken

 

Ingredients:

  • 100 grams thick, sliced or whole chicken breast
  • 1/4 cup chicken broth or water
  • 3 tablespoons lemon juice
  • 1/2 teaspoon fresh rosemary
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • Salt and pepper to taste
  • Pinch of lemon zest

 

Directions: Marinate chicken in lemon juice, salt and rosemary. Mix spices together and coat the chicken then place in baking dish. Add broth and top chicken with additional spices. Bake chicken at 350 degrees for approximately 20 minutes or until cooked. Sprinkle chicken with lemon juice, salt and pepper to taste. Garnish with freshly chopped parsley and lemon slices.

 

Makes 1 serving (1 protein)

 

*Individual results may vary. Seek medical advice before starting any service including a weight loss program or med spa treatment. Contact us to make sure this is the right solution for you.

Dr. Kim – Get Motivated During Weight Loss

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Written by: Clinical Psychologist, Dr. Kim Feinstein, Tucson Medical Weight Loss’s Behavioral Weight Loss Specialist

 

3 Easy Ways to Motivate Yourself to Lose Weight

 

1. Develop a winning attitude.

 

Having the right attitude can help you get and stay motivated. Begin to believe that you can succeed. Don’t let past failed weight loss attempts prevent you from succeeding. Tell yourself this time is different.

 

2. Define your “why”.

 

Look inward and ask yourself, why is losing weight important to me? Choosing to lose weight and live a healthier life, rather than for someone or something else (such as a wedding or event), increases the likelihood of long-term success.

 

3. Make weight loss pleasurable.

 

I know “pleasure” and “weight loss” seems like a contradiction. After all, it’s been drilled into us that losing weight means counting calories, food points, portion control, food plans, meal replacements, and other means you’d never describe as pleasurable. However, one of the primary keys to losing weight is finding pleasure in non-food related activities. Losing weight is not about enjoying less, it’s about enjoying more! Feeling good is not something you deserve after you lose weight. It’s something you deserve right now, and it’s a vital ingredient to permanently lose weight. So, ask yourself, “What non-food related activity would bring me pleasure, relaxation, satisfaction and peace?”

 

*Individual results may vary. Seek medical advice before starting any service including a weight loss program or med spa treatment. Contact us to make sure this is the right solution for you.

What It Takes To Burn Off Those Tempting Foods

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Ever feel like splurging? Maybe you want to splurge on something sweet, such as a Caramel Frappuccino? Or a cocktail at the end of the week? Or French Toast on a Saturday morning? Indulging isn’t always bad, but if you are working on achieving your weight loss goals, just remember that what you may think is a ”small splurge” just might contain more calories than you thought!

 

Check out the (average) total calories for some of our favorite “splurge foods” and what it takes to burn those calories off:

 

1. 2 slices of pepperoni pizza (630 calories): 159 minutes of climbing stairs

2. 1 slice of cheesecake (700+ calories): 150 minutes of walking

3. 1 glazed doughnut (250 calories): 90 minutes of crunches

4. Chips & Queso (740 calories): 130 minutes of swimming

5. 1 plain cheeseburger & fries (690+ calories): 104 minutes on the elliptical

6. 1 milkshake (780+ calories): 75 minutes of jump rope

7. 1 Venti Frappuccino (500 calories): 180 minutes of Pilates

8. 1 small movie theatre popcorn with butter (630 calories): 140 minutes on the elliptical

9. 12 oz. margarita (530 calories): 60 minutes of basketball

10. 1 cupcake (245 calories): 30 minutes of running

11. 5 oz. of red wine (125 calories): 15 minutes of jump rope

12. 1 Cinnabon (730 calories): 80 minutes of cycling

13. Cobb salad with ranch dressing (760 calories): 120 minutes of aerobics

14. 1 chicken bowl from Chipotle (695 calories): 60 minutes of rowing

15. 1 medium French Fry (380 calories): 55 minutes of hiking

 

So next time you feel splurging, try to remind yourself of how far you’ve come in your weight loss journey, and ask yourself, “is this (fill in the food/drink) really worth it?”

 

*Individual results may vary. Seek medical advice before starting any service including a weight loss program or med spa treatment. Contact us to make sure this is the right solution for you.

Dr. Kim: 10 Ways to Increase Motivation

Perfection is Roadblock to Progress Barrier Barricade Sign

 

Written by: Clinical Psychologist, Dr. Kim Feinstein, Tucson Medical Weight Loss’s Behavioral Weight Loss Specialist

 

1. Begin by setting one small SMART goal:

· Write your goal according to the SMART format: Specific, Measurable, Attainable,Realistic, and Time-bound (deadline)

· How will you know when you’ve achieved your goal?

· Consider possible obstacles and how to overcome them

·  With what non-food related items will you reward yourself?

 

2. Tell supportive people about your plans:

· Get their feedback and encouragement.

 

3. Make a list of the Pros and Cons of Changing:

· What will change if I do nothing? What will I (or others) gain from doing this?

· What are the pros of changing/cons of not changing?

 

4. Create a positive and encouraging daily mantra:

· Ex. I can do this, I am capable of losing weight, I choose to exercise

· Use positive and encouraging self-talk – be your own cheerleader

· Write it down and remind yourself often

 

5. Just Do it!

· Stop wishing and start doing!

· Visualize your success

· If necessary, get the help you need (therapist, friend, coach) to begin to take action.

 

If you’re serious about addressing your procrastination (and the overeating that goes with it), there is no moment like the present to get started. You know that you’re going to feel so much better about yourself when you feel more disciplined and focused.

 

You can do this! I promise.

 

Recommended Self-Help Resources for Ending Procrastination and/or Increasing Motivation:

1. Truth: The 10 Minute Life Plan: Ending Procrastination and Creating the Life You Want Paperback –by Bill Cortright

 

2. End Procrastination Now!: Get it Done with a Proven Psychological Approach Paperback – by William Knaus Ed.D.

 

3. Change Almost Anything in 21 Days: Recharge Your Life with the Power of Over 500 Affirmations Paperback – by Ruth Fishel

 

*Individual results may vary. Seek medical advice before starting any service including a weight loss program or med spa treatment. Contact us to make sure this is the right solution for you.

Dr. Kim: How to End Procrastination and Get Motivated

Written by: Clinical Psychologist, Dr. Kim Feinstein, Tucson Medical Weight Loss’s Behavioral Weight Loss Specialist

 

“A journey of a thousand miles begins with a single step.” -Tao Te Ching

 

How do you transition from procrastination to motivation?

You need to take the first step.

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Here are some strategies to help you begin:

 

Strategy #1:  Acknowledge that you are procrastinating. 

The first step in changing any deeply ingrained behavior pattern is awareness. STOP in the moment and just admit that you are stalling on taking care of more important tasks.

 

Strategy #2: Get in the habit of grabbing a pad of paper (rather than food) to get clear on why you are procrastinating.  

Use your urge to go get something to eat, surf the net, or turn the television on as your cue that you are procrastinating. This doesn’t mean you’re necessarily ready to embark on the task, but it is a step in moving towards action.

 

Strategy #3: Address the underlying issue and take action:

If you feel overwhelmed by the task,this may be because:

 

  • You are disorganized: You’ll need to break down the task into manageable “baby steps.”  Organized people manage their time wisely and prioritize their tasks with to-do lists and schedules. However, you may be uncertain of your priorities, goals, and objectives. Therefore, your first step will be to identify your own priorities, goals and objectives. Next, take your primary goal and break it down into monthly, weekly and daily goals.
  • You aren’t sure if you have the skills or resources to complete the task: In which case, you’ll still need to break the task into baby steps and you may have to educate yourself by doing some research and then perhaps delegate if need be.
  • You have a fear of failure (or success) that is stalling action: Perhaps you’re afraid that you won’t be able to stick to your meal or exercise plan. Keep in mind that we learn from our mistakes just as much as our successes. It’s important in this step to catch and replace any self-defeating thoughts regarding your abilities that may be inhibiting forward movement.

 

If you feel the task is unpleasant: Try using “the five-minute rule.”  Often, we overestimate the unpleasantness of a task. Remind yourself that you can do anything for just five minutes. This rule is a great way to get you to exercise. Tell yourself you only have to do it for five minutes. If you hate it, you can always be done.

 

If you’re setting unrealistic expectations and perfectionistic goals: You may believe that you MUST reach your target weight by a vacation or a special event. You also may believe you have to diet perfectlyRemind yourself that the journey of weight loss is not perfect. Strive for “good enough,’” a happy medium between average and great. Learning to accept “good enough” in many areas will allow you to accept your own imperfections as well as those of others.

 

If you’re physically and/or emotionally drained: You’ll need to take some time to explore the causes of your fatigue. Perhaps you’ve been pushing too hard and need some quality rest time. Maybe you’ve been going through a difficult emotional patch and this isn’t the time to get a lot done.

 

If your decision-making skills are lacking: You may want to make an investment in yourself and either take a course in decision-making or work with a therapist or coach on developing these skills. Good decision-making involves a number of sub-skills: patience, research, assertion, organization, delegation and asking for support, to name a few. There’s no need to feel ashamed if you didn’t fully develop these skills in childhood or later years. You can develop them now– it’s not too late.

 

*Individual results may vary. Seek medical advice before starting any service including a weight loss program or med spa treatment. Contact us to make sure this is the right solution for you.

 

Coffee vs. Tea

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We all have those mornings when you wake up, go straight for the caffeine and then find yourself still tired afterwards.

 

While most of us swear by a morning cup of caffeine, they come with pros and cons, and even additional benefits.

 

So which is actually better for you? Coffee or tea?

 

If you need some energy: It only takes about 10 minutes for your body to feel the effects of caffeine. Caffeine makes your body release hormones that keep you lively, boosting your heart rate and blood pressure up. But where do coffee and tea differ? One 8 ounce cup of tea averages from 14 to 61 mg of caffeine and one 8 ounce cup of coffee is at least 95 mg.

You need: Coffee

 

If you want a mood booster: We typically associate coffee with the expectation of its caffeine kick. But actually tea has been linked to calming your nerves. Jasmine and lavender tea drinkers, for example, experienced a decreased heart rate simply by smelling their tea.

You need: Tea

 

If you’re trying to be healthy: Studies have shown that people who drink four cups of coffee daily were 30% less at risk of developing Type 2 Diabetes than non-coffee drinkers. It also showed that men who drink at least three cups of coffee daily were 9% less likely to have skin cancer than those who drank less than one cup monthly.

Tea has it’s benefits also, especially green tea. It’s well known that antioxidants in green tea can aid in boosting metabolism and can repair a weak immune system because it has an antioxidant that recharges the white blood cells that prevent viruses from reactivating. Green tea is also loaded with some powerful antioxidants that research has shown could help prevent prostate cancer.

You need: Either

 

If you’re trying to shed some weight: Caffeine has been shown to slightly reduce appetite, but drinking green tea daily could lead to about an inch off your waistline in 12 weeks. That’s because EGCG and caffeine in green tea can help shrink fat cells and makes muscle cells more active.

Your need: Tea

 

If you’re looking to gain muscle: Tea might be better for burning fat but coffee is the winner when you want to gain muscle. Why? Caffeine can stimulate your muscles, which can help you power through with more repetitions.

You need: Coffee

 

So what’s the verdict? We have a tie! Both coffee and tea have their pros and cons, so whether it’s personal preference or doctor’s orders, there is a reason for a morning cup of “pick me up”.

 

*Individual results may vary. Seek medical advice before starting any service including a weight loss program or med spa treatment. Contact us to make sure this is the right solution for you.

 

Dr Kim: Procrastination < Motivation

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Written by: Clinical Psychologist, Dr. Kim Feinstein, Tucson Medical Weight Loss’s Behavioral Weight Loss Specialist

 

What is Procrastination?

The avoidance of doing a task that you want or need to accomplish. This avoidance most likely leads to feelings of guilt, self-doubt, depression, inadequacy, and shame. These feelings typically lead us in a downward spiral, which further interferes with our personal success, particularly with our weight loss goals.

 

Why do we procrastinate?

  • Feel overwhelmed by the task
  • The task is unpleasant
  • Perfectionistic attitude
  • You’re physically and/or emotionally drained
  • Lack decision making skills
  • Fear of failure: For example, afraid you are not capable of sticking to the diet and losing weight

 

What is Motivation?

According to Rollnick, Miller, and Butler (2007), motivation is a feeling of interest or enthusiasm that makes somebody want to do something. They further describe motivation as the biological, emotional, cognitive, or social forces that activate and direct behavior.

 

Are you motivated to take action? If you are currently unsure how motivated you are to lose weight or to exercise, use the “4 R’s of Motivation” to help you find out.

 

4 R’s Of Weight Loss Motivation

 

  • Relevant: Why is losing weight relevant in my life?
    • Ex: I can live longer; I will feel better, I can possibly come off of my (heart, diabetes, cholesterol) medication.
  • Risks: What are the risks or consequences if I remain overweight?
    • Ex: Health Problems, Depression, and Anxiety
  • Rewards: What are potential rewards or benefits I will receive or experience if I lose weight?
    • Ex: I can move easier with less physical pain, increased self-esteem.
  • Roadblocks: What are my barriers or obstacles to weight loss and how can I remove them?
    • Ex: Poor Time Management, Negative Self-Talk or Procrastination.

 

Have you found yourself nodding in agreement and realizing, “I do that?” Stay tuned for Dr. Kim’s part 2 blog on procrastination where she addresses ways for you to improve your habits of procrastination.

 

*References

Fiore MC, Jaen CR, Baker TB, et al. Treating Tobacco Use and Dependence: 2008 update. Clinical Practice Guideline. Rockville, MD: U.S. Department of Health and Human Services. Public Health Service

Rollnick S, Miller WR, Butler CC (2007). Motivational Interviewing in Health Care: Helping Patients Change Behavior (Applications of Motivational Interviewing) New York: The Guildford Press.

*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Red Mountain Weight Loss to make sure this is the right solution for you.

Tucson Medical Weight Loss Hires Clinical Psychologist, Dr. Kim Feinstein, as Behavioral Weight Loss Specialist

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Tucson Medical Weight Loss, known for their patented prescription medication and 3-Step Program, “RM3”, brings a Clinical Psychologist to their medical staff

Tucson, AZ (PRWEB) Monday, January 4, 2016

Tucson Medical Weight Loss has expanded company-wide in a variety of ways over the last few years. Some highlights that have contributed to their growth include the launch of the Medical Weight Loss Program “RM3” in early 2014. RM3 is a 3-Step comprehensive program, designed to help patients lose weight faster and help sustain their weight loss over time. RM3 features a patented prescription medication, a medically supervised diet plan, fat burning shots, supplements, and antioxidants known to cause effective weight loss, and it is safe for both men and women. The tests Tucson Medical Weight Loss ran on the RM3 program have been extremely successful. On average, their patients have lost 20 or more pounds per month. Individual results may vary as determined by each individual’s metabolism, their compliance with the diet, and the overall amount of weight needed to lose. The patented medication represents an exciting advancement in medical weight loss that is recognized as “The Next Generation in Weight Loss”. RM3 is only available by prescription and only at Tucson Medical Weight Loss.

In January of 2016, they introduced another medical professional to their team, Licensed Clinical Psychologist, Dr. Kim Feinstein, as a “Behavioral Weight Loss Specialist”. Dr. Feinstein will be contributing articles, tips, and other tools to help Tucson Medical Weight Loss’s patients address the psychological factors involved in achieving their weight loss goals. Dr. Feinstein earned her Masters of Counseling degree from the University of Phoenix and earned her Masters and Doctoral degrees in Clinical Psychology from the Arizona School of Professional Psychology/Argosy University-Phoenix campus. For more than 15 years, Dr. Feinstein has been specializing in weight loss, long-term weight management, body image concerns, and eating disorders. She knows how to educate, guide, inspire, empower and motivate those concerned so that change in eating behaviors and body image can occur. Using her insight, wisdom, passion, and innate gift of helping others, Dr. Feinstein has helped thousands resolve their own weight struggles. In addition to eating issues, Dr. Feinstein has extensive experience treating mood and anxiety disorders, relationship issues, and life adjustment problems.

Owner and Medical Director of Tucson Medical Weight Loss, Dr. Suzanne Bentz says she is “thrilled to have Dr. Feinstein join her medical team.” Dr. Feinstein’s experience as a Clinical Psychologist and Behavioral Weight Loss Specialist will provide an advanced psychological component to their services through helping patients uncover the root causes of their issues with food and weight gain. Specifically, she will provide tools to help individuals understand food abuse patterns and triggers, overcome barriers to success, build stress management skills, coping strategies for food urges and cravings, move from procrastination to motivation & more.

For more information on Dr. Kim Feinstein, RM3 or any of the other medical weight loss programs at Tucson Medical Weight Loss, visit their La Cholla or Swan location or their website at: http://www.tucsonmedicalweightloss.com.

*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Red Mountain Weight Loss to make sure this is the right solution for you.