Forms & Information
Try this healthy twist on a quick breakfast from "The Flex Diet: Design-Your-Own Weight Loss Plan", written by Providence cardiologist James Beckerman, M.D.
Please 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
Dr. James Beckerman, Providence cardiologist, recommends this easy and healthy breakfast option from his book "The Flex Diet: Design-Your-Own Weight Loss Plan”.
From the experts
Q: 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: How much time do I need to devote to exercise each week to make a positive impact on my metabolism?
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 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: “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: What role do proteins and carbohydrates play in the diet? Should I be avoiding carbohydrates altogether if I’m trying to lose weight?
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?"
Dr. James Beckerman, Providence cardiologist and author of "The Flex Diet: Design-Your-Own Weight Loss Plan" recommends this healthy breakfast recipe from his book.
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.
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.
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.
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