What’s all this talk about cold lasers?

Through the magic of cold laser technology, there is now a way to lose unwanted areas of body fat. In contrast to high-power, high-heat lasers that are used in various surgical procedures, the new Zerona (which means “to shrink”) laser produces a low-level, or cold, output that has no thermal effect on the body’s tissue. Therefore, no warming sensation or vibration is felt, and there is no chance for burns, blisters, or bruises. Even better, the FDA has approved Zerona to be safe and effective for reduction of the waist, hips, and thighs.

How does it work?

The Zerona treatment consists of a minimum of six, forty-minute treatments (a treatment every other day for at least two weeks). The laser is directed towards the hips, stomach and thighs for twenty minutes on the front side, then the patient flips over, and the laser targets the back for twenty minutes. The laser non invasively stimulates the fat cell photoreceptor, causing an opening in the cell to form, forcing the fatty material to seep through that opening leaving the cell. Because the cell becomes empty, it collapses, the material is absorbed by the lymphatic system, and the end result is the reduction of fat pockets located under the skin. The directly targeted fat cells then send signals to neighboring cells to also release their fat, such that reduction in arms, knees, and bra line also occurs.

Where does the fat go?

Once the fatty material leaves the cell, it is quickly absorbed by the lymphatic system, where it is transported to the liver for processing.  The excess fat is then removed naturally by the body without the negative side effects and downtime associated with more invasive procedures such as liposuction. The body’s natural detoxification system carries the fatty contents away, leaving you with a smaller midsection in as little as two weeks. Unlike traditional or laser assisted liposuction, there is absolutely no pain, bruising, or down time associated with the process.

Does it really work?

A placebo-controlled, randomized, double-blind, multi-site clinical study in which sixty-seven participants were evaluated demonstrated an average inch loss of 3.65 inches from their waist, hips, and thighs without any kind of diet or exercise program. When adding a healthy lifestyle to the treatment, my patients are losing 6-14 inches. These results are sustainable as long as the healthy habits are maintained.

How can this treatment improve my health?

While the Zerona laser is considered cosmetic, it does contribute to healthy lifestyle practices as it works best in combination with a sensible diet, moderate exercise, abstinence from alcohol, and consumption of at least two liters of water daily. These are things we all should be doing anyway, so why not lose inches of unwanted fat while we are at it? As a bonus, preliminary results suggest that cholesterol levels decrease by an average of 13% after the two week treatment period. This is on par with most cholesterol medications, without the side effects. Leptin levels, the hormone that causes hunger, have been shown to decrease by an average of 50% following the treatment, which implies that the Zerona procedure may result in reduced appetite and improved portion control going forward.

In this visually driven society, it is wonderful to have an option which allows us to look better and improve our health at the same time. To learn more about Zerona, and the other programs offered at Everett Medical, please call 610-268-5560 or click www.everettmedical.com to schedule a consultation.

Q:  I go to the beach every weekend, how am I supposed to diet when there are funnel cakes and French fries everywhere?

A:  Save money and calories by making use of the grill that is provided at most beach hotels and rentals. You can grill vegetables, chicken breast, and fish with ease.  Also, take advantage of the ocean air by scheduling daily walks on the beach. Beach volleyball is also great exercise for those who are more sports inclined.

Q: The kids are off for the summer so there are more tempting snacks in the house. How do I stay on track?

A: This is the perfect time to get the kids on board with you in living a healthy lifestyle. There is less peer pressure so you will have more influence on their eating decisions. Get them acquainted with wonderful fruits, nuts, low fat cheese, yogurt, and vegetables with a variety of lower fat dips to make them interesting. These are delicious finger foods the entire family can enjoy in between meal times while still receiving necessary daily nutrients.

Q: Every time I turn around, someone is having a party. What do I do?

A: Go and have fun! Eat a healthy, fulfilling meal before you head out to the event so that you won’t be as tempted to misbehave. Socialize and get reacquainted with old and new friends. Remember, the one who talks the most eats the least.

 Q:  How does alcohol affect my weight loss efforts?

A: Not only is alcohol high in empty calories (7 calories per gram, to be exact), it promotes fat storage, particularly in the belly. It also stimulates the appetite and impairs a dieters sense of will power. Mixers are often high in sugar, adding even more calories. To drink “safely” limit your alcohol consumption to 1 daily alchoholic beverage for women, and 2 daily for men. At least 2 days per week should be alcohol free, and binge drinking should always be avoided.

Q: It’s too late for me to improve my body at this late date. Shouldn’t I just wait until next spring to get started?

A: Absolutely not!! It’s never too late to start living a healthy lifestyle. Even if you don’t achieve that six pack in time for this beach season, you will be well on your way towards having it for that winter vacation in the Caribbean. What’s more, you will feel better, have more energy, and maybe even live longer.

1. Choose wisely:  Plan which restaurant you are going to according to your dietary restrictions. Certain restaurants will have a better variety of healthier choices than others. Asian restaurants such as Thai and Japanese offer flavorful selections prepared with fresh vegetables, lean meats, and savory broths. Most steak houses also offer lovely steamed vegetables, and lean cuts of beef or grilled shellfish.

2. Do your research:  Look up the menu online or ask the restaurant to fax it to you. Some websites will have the calories listed which make it easier to make the best choices, but knowing the basics will allow you to make great choices all by yourself. Go for a high vegetable to meat ratio, look for meats that are grilled or broiled as opposed to fried, and choose tomato or clear based sauces instead of creamy ones. The less cheese the better.

3. Pick your poison:  Let’s face it; most of us enjoy the appetizers and desserts more than the actual entree. Unfortunately, this is where the majority of empty calories are consumed. Instead of indulging in both an appetizer and dessert, get a yummy salad or clear soup instead of the appetizer, and share your dessert. If you must indulge in the fried appetizer, share it with the other people at the table, and skip dessert.

4. Portion control:  Most entree portions are twice the size necessary to satisfy our hunger, but we tend to eat the whole thing for fear of waste, or just because its there. The next time you go out, ask for a doggie bag right away, and put half of your meal away before you start eating. You’ll consume half the calories and be just as satisfied, plus you’ll have a yummy lunch for the next day. To save both money and calories, share one entrée among two people.

5. Beware of beverages:  The object of the game is to eat your calories, not drink them. Water and unsweetened iced tea with lemon are the best choices, diet sodas come in at a distant third. Remember that alcoholic beverages can actually stimulate your appetite, plus those sugary mixers add up to 300 calories, so skip the pre dinner cocktails. If you are going to have alcohol, one glass of wine with your entrée is the best way to go.

6. Dressing on the side:  Salad dressing is for added flavor and moisture, so treat it as such. By dipping your fork into your side of dressing and then picking up your salad, you’ll get a little in each bite instead of a bunch of high calorie, soggy lettuce.

7. Pass on the bread:  Save your calories for the main event. If you can eat just one piece and stop, then do that. If you tend to make a meal out of the bread basket, consider saying “no thanks” when your server offers bread for your table.

8. Substitutions, please:  Whenever possible, ask for an extra side of vegetables instead of the standard rice or mashed potatoes. You’ll be just as full with fewer calories, lower blood sugar, and greater health benefits.

9.  98% oil free:  Most restaurants will prepare your food with little to no oil if requested. Just 1 tablespoon of oil, including olive oil, comes with 130 extra calories. High quality food can stand on its own and does not need a lot of extra oils and butters to taste good.

10. Have fun:  Dining out is not just about the food, it’s also about the experience and the company you’re with. Take it all in. Admire the décor, enjoy the service, and engage in interesting conversations with your dining partners. You’ll have a great time while living a healthier lifestyle!

Every year, you vow that this is the year you’re going to shed those 10 extra pounds. Sure you know that generally speaking, it’s good for your health, but let’s explore why specifically losing weight can benefit you and your body.

Losing weight – particularly by incorporating exercise into your weight loss plan, can:

1. Decrease your risk for heart disease – As little as a 5% reduction in weight can lower your blood pressure and LDL (bad) cholesterol, thus lowering your risk for coronary artery disease, the main cause of heart attacks.

2. Decrease your risk for certain cancers – Exercise provides some protection against breast cancer, colon cancer, prostate cancer. Physical activity also reduces the severity of pain, fatigue, muscle stiffness, and weakness, both during and following cancer treatment.

3. Ward off Type 2 diabetes – individuals with a normal body mass index are much less likely to develop type 2 diabetes

4. Put you in a better mood – Regular exercise has been shown to reduce stress, anxiety, and depression. Aerobic exercise, in particular, is believed to be as effective as antidepressant medication over the long term.

5. Improve your sex life – including an improved stamina, a better body image, and a decreased risk for erectile dysfunction.

6. Allow you to play with your kids – or your grandkids – more easily. (It also sets a good example for them)

7. Help you live longer – and better – due to decreased incidence of chronic and inflammatory diseases which otherwise result in premature death or prolonged illness and disability.

8. Help you fit into those clothes you already own – or give you a reason to buy the clothes you’ve wanted to buy.

9. Improve your chance of getting pregnant – women who are overweight or obese can experience estrogen receptor resistance which can affect their menstrual cycles and ovulation, making it more difficult to conceive.

10. Let you have more fun – Physically fit people can more easily travel, dance, and stand for concerts, for example, without having to worry about being short of breath or having joint pain.

To receive maximum health benefits, the goal is to exercise for 30 minutes at least 5 days per week. Yard work, brisk walking, sports, and dancing all count towards this fitness goal. It is not necessary to join a gym or purchase expensive equipment to get healthy. The best type of exercise is one that you enjoy and can do consistently. It is important to check with your physician prior to starting any exercise program, especially if you are at risk for coronary heart disease. Once you are cleared for takeoff, get off the couch and get moving!

Our typical American diet consists of oversized meals, rich in sugar and processed carbohydrates, which very quickly end up as excess glucose in the blood stream. Spikes in blood sugar cause our pancreas to pump out insulin, which signals our cells to absorb excess glucose, and prevents them from metabolizing fat. Eventually, our blood glucose levels reach an unhealthy low. Since the brain needs sugar to work properly, food cravings and low energy levels ensue, which often sends us to the nearest drive-through for yet another high glycemic meal. The cycle of glucose spikes and dips starts all over again, ultimately leading to weight gain.

The Glycemic Index is a value, using sugar as a reference point, which indicates how quickly food converts into blood sugar after you eat it. Pure sugar, or glucose, scores a 100, whereas spinach and lettuce each score a 0. Jasmine white rice weighs in at 109, and a cup of cornflakes without sugar or milk scores a 92. The goal is to have most of your calories come from foods in the 0-55 range. In general, healthy lower glycemic foods include fresh vegetables, lean proteins, and monounsaturated fats like olive oil, nuts, and avocados. A little higher on the scale but still within acceptable range are certain fresh fruits like berries, apples, and pears. To round out your meal, small amounts of whole grains and legumes should be included in a low glycemic diet. As a rule, refined, processed carbohydrates and sugars score highest on the glycemic index scale, and should be avoided.

A low glycemic diet will make a healthier fit for you and your wardrobe. By choosing low glycemic foods, blood glucose elevates at a much slower pace, so less insulin is released from the pancreas. With less insulin around, fewer cells are absorbing glucose, so levels never fall to that suboptimal range. We in turn burn more fat, have improved energy levels, have fewer sugar cravings, and are less hungry.

This method of eating is beneficial for everyone from children to the elderly, diabetics to people with high cholesterol, and athletes to overweight individuals seeking to lose weight. The benefits are many, including lower inflammatory markers in the blood stream, reduced incidence of arthrosclerosis or hardening of the arteries, a more efficient immune system, improved energy levels, increased feeling of satiety, and of course, weight loss and weight maintenance. No matter how many fad diets come and go, I believe this one is here to stay.

That’s why Low Glycemic Eating is the New Black.

The average American gets a fifth of their daily calories from the beverages they consume. Choosing the right drinks can tweak your metabolism, reduce your total calorie count and help curb your appetite. Check below for some information on which drinks are weight loss helpers and which ones can really hurt.

Helpful Hydration

• Replacing carbonated soft drinks with water can cut hundreds of calories out of your day and that’s just the start. Drinking two glasses of water before a meal can encourage your stomach to feel full faster, making you more likely to eat less. Research also suggests that drinking plenty of water may have a positive effect on your metabolism.  If regular water is too blah for you, consider mixing it up a bit with flavored seltzer water. Its calorie free, fizzy and refreshing. Be careful when choosing the enhanced waters that have become so popular. Some of these waters may also contain sweeteners, which means more calories, so read the label before deciding on a brand. The sugar free sweetened water is fine on occasion, but studies have shown that artificial sweeteners actually stimulate your appetite, and your sweet tooth, thus causing you to consume more calories in the long run.
• Vegetable juice is a great way to get nutrition and quench your thirst and it has about half the calories of fruit juice.  For example, a 12-ounce serving of tomato juice has about 80 calories, compared to 160 calories for orange juice.  Drinking vegetable juice with pulp will also give you added fiber and can help you better control your hunger.
• Coffee is a better choice than soda or energy drinks when you’re craving a shot of caffeine. Black coffee is calorie-free and rich in antioxidants. Studies have shown that consuming about 3 to 4 cups of coffee a day may improve your mood, concentration, and reduce the risk of type 2 diabetes and some types of cancer.
• Unsweetened green tea is another excellent choice for a caffeine fix. Not only is it calorie-free, research suggests that green tea extract may stimulate weight loss through phytochemicals, which are plant-based compounds that cause the body to melt fat and burn more calories. The benefits appear to be temporary, lasting only a few hours, so it may be helpful to drink green tea a few times a day.
• Depriving the body of calcium has been show to trigger an increase in the production of fat cells. To get the benefits of calcium without consuming extra fat, stick to skim or low-fat milk.

 Hurtful Hydration

• Stay away from soda! Every time you chug a bottle of soda you’re consuming hundreds of empty calories. Carbonated soft drinks are the single biggest source of calories in the American diet. Diet sodas aren’t much better, as they contain large amounts of potentially harmful artificial sweeteners, and actually stimulate your appetite.
• Be careful, fruit juices can have as many calories as soda! Look for 100% fruit juice with no added sweeteners or add a little fruit juice to a full glass of water to get the taste but cut calories.
• Restaurant smoothies can contain ice cream, honey, or other sweeteners, driving the calorie count sky-high. If you are craving a smoothie, make your own by blending skim milk, bananas, strawberries, and blueberries to create a delicious mix of disease-fighting vitamins and minerals.
• Sports and energy drinks are packed with calories, just like soda. They may contain more nutrients, but you can find the same vitamins and minerals in low-calorie foods. If you are serious about losing weight, stay hydrated with water rather than sports drinks.
• Specialty coffees can contain up to 570 calories per cup! Heavy cream, flavored syrups, and whipped cream can turn that innocent mug of coffee into a minefield of sugar and fat.  If you don’t like your coffee black, add a little skim milk or Splenda to keep the calorie count low.
• Wine coolers, cocktails and beer can make the party fun, but they are heavy on the calories. Try low-calorie alternatives like a wine spritzer, a light beer or a cocktail of rum or vodka with diet soda. Of course alcohol should be consumed only in moderation. Keep the libations down to no more than 2 servings in a given day.

Call 610-268-5560 to schedule your appointment!

Formulate a plan for better nutrition this season. Fresh fruits and veggies are popping up in the local supermarkets in a town near you. Instead of reaching for the cookies or crackers during your next shopping trip, swing by the fresh fruit and produce aisle and make healthier choices.

Here are some ideas to get you started:

• Adding sweetness to your morning cereal with seasonal berries instead of sugar. Not only will you save calories, you will gain a more satisfying breakfast rich in fiber and powerful antioxidants.
• Craving candy? Turn to nature to satisfy your sweet tooth by washing seedless grapes, pulling them from the stem and setting them out in a dish in the kitchen. Placing them in plain sight, and keeping the candy out of sight will make you more likely to reach for them. Ten juicy grapes contain about 34 calories, whereas the same number of Jolly Ranchers contains a whopping 233!
• Cut the carbs and calories by rolling up lean sliced turkey and reduced fat cheese into a Boston lettuce leaf instead of using bread. It will be just as satisfying, and you will stay fuller longer.
• Skip the ice cream this month. Instead, find some plump strawberries and mix them in with low fat vanilla yogurt for a perfect dessert treat. Half a cup of Ben and Jerry’s will cost you 250 calories, while half a cup of full fat plain yogurt is only 69…a savings of 181 calories!
• Slice up cucumbers ahead of time. Use thin slices for sandwiches and thick slices for dipping in hummus or another low fat dip. Baby carrots also go really well with hummus, and are a great alternative for chips and dip, saving you about 140 calories per serving.

Amp up your exercise routine by taking advantage of the sunshine, better weather and longer days. You may love going to your gym, but there is something refreshing and uplifting about taking the exercise outside and soaking up some Vitamin D. Exercise is a powerful fat fighter and you cannot control your weight for a lifetime without it. You can incorporate regular, intentional exercise into your week — it can be as simple as a brisk walk. Walking is easy, natural and doesn’t require any special equipment, training or skill – just a great pair of comfy shoes.

Here are some tips to get you moving outside:

• Invest in a good pedometer, or better yet accelerometer. Accelerometers are based on more advanced technology and can keep track of regular steps, vigorous steps, calories burned, and distance traveled per day. Keep setting goals for yourself and surpass them regularly.
• Make it your business to have the best yard on the block. Yard work can burn up to 3 calories per minute, so get out that push mower, clean up those leaves and debris, pull some weeds, and plant some flowers.
• Find a great walking trail. Many of them have outdoor circuit equipment for interval training. Even benches are great for doing push ups and dips.
• Your dog needs some company. Take Fido out for a brisk 30 minute walk instead of letting him run out in the yard all by himself. He could use some intentional exercise, too.
• Make it a family affair. Set aside at least an hour per week where the whole family gets off the couch, and goes to the park for a friendly game of dodge ball. Before you know it, you will have burned another 300 calories, and will have fun doing it!

There is no magical formula for weight loss — but there is a medical one. The Center for Medical Weight Loss® has a physician run center in Oxford, PA. Meet with Linda G. Everett, MD to find out more about products and techniques available only to medical doctors, plus program advantages to helping patients lose weight and keep it off. Call 610-268-5560 for more information.

That doesn’t mean you’re destined to fail. Even if you have started the process and stopped a thousand times before, this time doesn’t have to end the same way. By following a few simple steps, you can get back on the weight loss wagon and stick to your goal.

Step One: Keep Track

Tracking your progress will help you see how far you have come and also let you see where you can improve. Keep a food journal and monitor what you eat, your portion sizes and when you eat. This will help you keep track of emotional eating and catch any mistakes you may be making in calorie counting. You can also keep track of your exercise routine, your weight, measurements and BMI.

Step Two: Don’t Eat Your Emotions 

Dealing with emotional eating will help you achieve real, long-term weight loss. Ask yourself if you overeat when you are sad or angry. When you are frustrated do you pile the food on your plate? Get honest with yourself and really look at when you eat and why. Using the food journal mentioned in step two can really help uncover and change emotional eating habits.

Step Three: It’s About Your Health… Really!

OK. We all want to look good in our swimsuits and shorts. Maybe that is really your motivation for wanting to lose weight and get in shape. Looking good in (and out) of your clothes is a motivating factor that will only last for so long. Once you get used to your new slimmer self you will need motivation for keeping that new you. By maintaining a new, healthier weight and adopting exercise into your lifestyle, you are more likely to live a longer life and have far fewer medical problems. That means fewer trips to the doctor’s office, less medications and more opportunity to enjoy your life.

Are you ready to re-start your weight loss? There is no magical formula — but there is a medical one. The Center for Medical Weight Loss® has a physician run center in Oxford, PA. Meet with Linda G. Everett, MD to find out more about products and techniques available only to medical doctors, plus program advantages to helping patients lose weight and keep it off. Call 610-268-5560 for more information.

There’s no magical formula for losing weight. There is however a medical one. Discover the difference a physician monitored weight loss program can make. Not only will you lose weight fast, it’s safer and designed to maintain your weight loss permanently.

The Center for Medical Weight Loss® now has a physician run center in Oxford, PA. Meet with Linda G. Everett, MD to find out more about products and techniques available only to medical doctors, plus program advantages to helping patients lose weight and keep it off.

Get started today! Find out more about the program at www.everettweightloss.com then set up your consultation with Dr. Everett.

Everett Weightloss
Linda G. Everett, MD (Optimum Primary Care)
Avon Hill Professional Center
1284 Gap Newport Pike
Avondale, PA 19311
610-268-5560
866-511-2550

info@everettweightloss.com