Weight managementAlso known as: obesity; weight problems; overeating; emotional eating; nutrition Ready to lose weight? We can help. Weight Management classes
For information call Providence Resource Line at 503-574-6595, or visit www.providence.org/classes.
- Changing from the Inside Out: Resolve Emotional Eating Gain new insight into emotional eating and develop new skills for resolving it in this 10-week group program.
- A Healthy Weigh: This eight week program provides a boost of energy and support to meet your weight loss goals. Work in a motivating group atmosphere with a registered dietitian to make healthier food choices and start new fitness habits.
- Find Your Weigh: Weight Management Support Group: These monthly meetings, facilitated by a registered dietitian, will help you set weight loss goals and keep them, with encouragement from a network of peers. Occurs every second Friday of the month at Providence St. Vincent Medical Center.
Outpatient Counseling
Discover a new approach to weight management that includes personal nutrition counseling, medically
prescribed diets and an individualized weight management program. Please see the Related Programs link to your left.
Fitness and Wellness Classes
Pick from a variety of high- to low-impact movement, step, resistance training, circuit training, water aerobics, yoga, Pilates, ball exercise and gentle-paced exercise. In addition, classes and forums on general wellness topics, including smoking cesssation, senior health and women’s wellness, are available. For details, call Providence Resource Line, 503-574-6595, or visit www.providence.org/classes.
Discover a new approach to weight management that includes personal nutrition counseling, medicallyprescribed diets and an individualized weight management program. Please see the Related Programs link to your left.Pick from a variety of high- to low-impact movement, step, resistance training, circuit training, water aerobics, yoga, Pilates, ball exercise and gentle-paced exercise. In addition, classes and forums on general wellness topics, including smoking cesssation, senior health and women’s wellness, are available. For details, call Providence Resource Line, 503-574-6595, or visit . Forms & InformationPlease complete the following form if you are interested in scheduling any of the following nutrition services:
- Special diet counseling
- Weight management
- Nutrition counseling for children with special health care needs
- Medical nutrition therapy
From the expertsQ: Would it be a bad thing to do daily cardio workouts without any days off? I've been doing about 20 to 50 minutes of cardio a day for the past three months in hope of getting results quickly. I don't want to delay getting my new body, but I also don't want to cause any problems. Q: "Year after year, I make a New Year's resolution to start exercising. And I never keep it up past about March. What can I do differently this year to finally succeed?" Q: How long does it take to get out of shape? I couldn’t exercise for a while in December, and am wondering how much my fitness level may have declined. When I get back to the gym, how long would it take to get back in shape? Q: Health experts tell us to eat lots of fruits and veggies, but can a person eat too much fruit? On an average day, I eat about 2-1/2 cups of grapes, two apples, two pears and, at dinner, two servings of vegetables. I’m trying to lose a little weight and am worried that fruit may be deceptively high in calories and sugar. Q: “I’m an 18-year-old male and I would like to start working out to gain mass, as well as definition. What would be the best and safest supplement to use to get quick results?” Q: “I am a very skinny 16-year-old and I want to gain muscle. The problem is, I don’t have enough time to lift weights or run regularly. Are there any vitamins or nutritional supplements that would help me gain muscle without exercise? If so, which ones do you recommend?” "I'm a 17-year-old boy, and I'm looking for a challenging cardio exercise that I can do in my apartment. I lift weights three times a week, so I'm looking for something that will let my muscles rest while pumping up my heart rate.” Q: Is the amount of carbohydrates recommended by the current USDA Food Guide Pyramid too high? It seems like more and more evidence is showing that many carbs contribute to obesity and other health problems.
Answer from Terese Scollard, R.D., L.D., M.B.A., Regional Clinical Nutrition Manager: Q: How important is it to watch calories if I want to lose weight? It seems most diet plans today focus on total fat intake, or the total amount of protein vs. carbohydrates. Do I still need to pay attention to calories? Q: I look forward to the holidays except for one thing: I know I'll stop going to the gym, gain weight and arrive at January 1st feeling pretty bad about myself. Do you have any advice to help me avoid that pattern this year? Q: What intensity should I aim for in my cardio workouts? Q: First, fat was bad. Then some fat was good and some was bad. Now we’ve got trans fats to worry about. It’s getting so complicated! Please explain the differences between fats and what I need to know about them. Q: First, it was “five a day.” Then the Dietary Guidelines changed to “4 to 13 servings per day.” I’m confused — how many fruits and vegetables should I be eating?
Answer provided by Terese Scollard, MBA, R.D., L.D., regional clinical nutrition manager for Providence Nutrition Services: Q: “My 11-year-old son is very active and eats healthy foods, but is still heavy. Will he grow out of the fat, or is there something we can or should do now? Kids tease him, and he’s very sensitive about being heavier than his friends.”
Answer provided by Connie Warner, M.S., R.D., pediatric dietitian, Providence Neurodevelopmental Center for Children:
Q: “How many of my daily calories should come from beverages? I realize that the calories in my daily lattes and occasional sodas, sports drinks and beers add up, but are there any actual guidelines on what, and how much, we’re supposed to drink every day?” Q: “I am a 47-year-old woman, I weigh 155 pounds, and I am very physically active. Currently, I do more cardio than strength training. How many times a week should I be doing strength training?” Q: "What's all the buzz about coconut oil? Can it really help you lose weight, fight heart disease and do all the other things people are claiming? And what about coconut water – is there any benefit to drinking it?" Q: What does it take to get rid of a beer belly? Are there certain diet or exercise programs that work best? Q: “I have always carried extra weight, and have always dieted. Even though I lost around 40 pounds in my early 20s, I’m still carrying around 10 or 12 extra pounds. I rarely eat fatty foods or junk, but I have a low metabolism and I hate exercising. Do you have any advice to help me lose those last few pounds for good?”
Answer provided by Valerie Edwards, M.S., R.D., L.D., clinical dietitian, Providence Portland Medical Center, and Michelle Guitteau, M.D., director of ambulatory education, Providence Portland Medical Center:
Q: “I’ve been working out for three years, focusing mainly on weight lifting, and I’m starting to get bulkier and to gain muscles. However, I still have some visible body fat. My ultimate goal is to become very lean and ripped. What is the best and fastest way to lose the fat – especially the love handles?” Q: “Every January, I get super motivated to go on a diet and lose weight. I make radical changes in my diet, lose a few pounds and feel great about it – but a few months later, I’m right back to my old ways – and my old weight. What dietary changes can I make this year to get results that last?” Q: “I am cursed with a slow metabolism, so I burn calories slowly and gain weight easily. What can I do to rev up my metabolism?”
Answer provided by Valerie Edwards, M.S., R.D., L.D., clinical dietitian, Providence Portland Medical Center, and Michelle Guitteau, M.D., director of ambulatory education, Providence Portland Medical Center:
Q: "Proponents of the Paleo diet claim that we'd all be healthier if we went back to eating like cavemen. Is there any truth to that?" Q: What role do proteins and carbohydrates play in the diet? Should I be avoiding carbohydrates altogether if I’m trying to lose weight? Q: “I am a 57-year-old woman in good health (5’10”, 165 pounds). I have never been a jock or worked out for any length of time. Is it possible to get in shape now? Can anything be done about sagging upper arms and a spare tire after so many years of neglect? I've tried doing exercises to tone these areas, but after a while I give up because I don't see a difference. Any advice?” Q: My 13-year-old son is a competitive basketball player, and my husband would like him to start lifting weights to add upper body strength and bulk. My son is definitely into puberty, but is it safe for young teenagers to lift weights? Q: "What is super-slow weight training? Is this method something I should consider trying?" Q: “I think I follow a pretty healthy diet, but I must be doing something wrong, because my weight keeps creeping upward. What dietary mistakes most often lead to weight gain?”
Answer provided by Valerie Edwards, M.S., R.D., L.D., clinical dietitian, Providence Portland Medical Center, and Michelle Guitteau, M.D., director of ambulatory education, Providence Portland Medical Center: Q: "This year, for once, I do not want to gain weight over the holidays. Can you offer some realistic advice that will still allow me to enjoy the season?"
Answer provided by Valerie Edwards, M.S., R.D., L.D., clinical dietitian, Providence Portland Medical Center, and Michelle Guitteau, M.D., director of ambulatory education, Providence Portland Medical Center: Q: "My husband does a lot of strength training, but refuses to include any aerobic exercise in his routine. I'm worried that he's losing out on some important health benefits, but he doesn't buy it. Can you convince him?" Q: "I'd like to get back into exercise this year and am interested in cycling. Can you share pointers on getting in shape for that? I'm not out to win any races, but I do think it would be fun to participate in some cycling events." Q: "I’ve been working out for about three weeks now, and I have actually gained weight. Is this normal? What should I do if it isn’t? I eat right, and my workouts consist of 30 minutes of cardio followed by 30 to 40 minutes of weight lifting, five days a week.” Q: "I just purchased an elliptical trainer, and after three weeks of 30-minute routines every other day, I’m finding that staying in my ‘target heart rate’ zone is too easy. A higher level feels right – rigorous, but not too hard. The trouble is, at this rate, I am working at my ‘maximum heart rate’ – about 150 to 176. Would I be better off staying with my current high intensity level, or backing off on the intensity and doing a longer workout?" The digital marketplace now offers an abundance of health and diet management tools, from websites to monitor your weight to smart phone apps that allow you to take a picture of your food and get an instant calorie count. Q: Can berries really help to reduce my cholesterol?
Answer provided by Maureen Sprague and Kelly Chambers, clinical dietitians, Providence Hood River Memorial Hospital. The schedule below provides a guide to training for a 24-mile event, such as the Providence Bridge Pedal. Forget crash diets, miracle supplements and infomercial exercise gizmos. If you are tired of feeling tired, sick of getting sick, and over being overweight, here are 12 New Year's resolutions that will help you make real, lasting improvements in your health. If you’ve been following along with our 2011 monthly resolutions for better health, then you’ve made some impressive changes in your life in just three months: you’ve had a thorough health checkup, kicked tobacco out of your life, and started a lifelong exercise habit. Give yourself a big high-five – I know that not all of these were easy to do. By comparison, you should be able to accomplish April’s resolution in your sleep. This month, your resolution is to make water your main beverage. Much has been written about the harmful effects of stress on the heart, the immune system, the digestive system, the reproductive system, the lungs, the muscles – even the skin. But if you ask me, the most devastating effect is the toll that stress takes on your mood and quality of life. If you’re looking for an easy way to improve your health, your weight and your diet, make a resolution this month to turn over a new leaf. When whole grains get refined to make white flour, or apples get processed to make juice, we miss out on one of the most valuable components of the original whole foods: fiber. It takes about 21 days to turn new behaviors into habits that will stick with you. This month, take 21 days to build an exercise habit. Mom always said that eating a good breakfast is the best way to start the day. If only more of us had listened. Only about half of American adults under age 55 eat breakfast every day. Those who skip it often do so in the mistaken belief that it’s an easy way to drop calories and weight. But research shows the exact opposite effect: people who skip breakfast weigh an average of seven pounds more than people who eat breakfast. Adding breakfast to your daily schedule can result in a weight loss of four pounds in just a few months. Here it comes – the time of year when we trade our regular jeans for that slightly larger, looser pair, so we can comfortably enjoy all the holiday feasts that the season serves up. Fats and carbohydrates both have been branded by various fad diets over the years as nutritional bad guys that should be avoided at all costs. Protein, on the other hand, has somehow maintained a sterling reputation as a nutritional good guy. The truth, of course, is that all three are good guys, as long as you choose the right kinds and don’t eat too much. This month, take a look at the kinds of activity you’re getting. Is your exercise program balanced? Does it include a mix of aerobic exercise (for your heart), strength training (for your bones and muscles), and stretching (for flexibility and balance)? If you’ve been focusing on only one of these areas, start shaking things up and adding the other two to your weekly routine. Your resolution for September: walk, lift and stretch for a healthy, well-balanced body. Recommended Resources |
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