Queen Anne Medical Associates, PLLC, is phasing out its OPTIFAST Program. (We are happy to sell you the remaining OPTIFAST stock - and we can tell you where and how to buy OPTIFAST products if you would like to continue using them.)
We WILL be continuing our Thursday afternoon Weight Management Support Group. I'll continue to offer this in a "drop in" format, and we won't be charging anything to participate. Why do this? Frankly, I appreciate having the support - and we have developed a strong core group that really cares about each other. Plus, the more we work together, the more we understand why weight management is such a struggle. And, the more we learn to how to succeed.
So, have a wonderful Thanksgiving. Remember, it's ONE meal. Get some activity that day, and you'll be okay. Let's plan to meet together again on Thursday, December 4 from 5:15 p.m. to 6:15 p.m. Usual place: second floor conference room.
Remember, we're all in this together.
Linda Gromko MD
Tuesday, November 25, 2014
Wednesday, August 13, 2014
The Case for Morning Exercise
OK, so not everyone is going to turn out for rowing at 5:15 a.m. But there are clear reasons why people actually do this. For one, the water is absolutely calm - provided it's not windy. There is very little water traffic at that time, and almost no competition from inebriated power boaters. The sunrises over Lake Union are spectacular. And now and then, you see a blue heron perched on a pilon, or even a bald eagle.
The best part of early morning rowing is that you get up and get your day's exercise out of the way. Nothing will likely distract you at that hour. And you can progress with your day - energized and guilt-free!
Naturally, it doesn't have to be rowing.
A brisk morning walk - maybe around Greenlake, maybe to your local Starbucks for a Skinny Latte - will accomplish he same important work. You get up, fill your lungs with fresh air, organize your day, and get going! And, you're done with your day's exercise with no risk of later distraction.
You can Zumba to a DVD. You can swim laps and take a shower before heading for work.
As always, the best exercise is the one you'll do!
Try it. We're all in this together.
Linda Gromko, MD
The best part of early morning rowing is that you get up and get your day's exercise out of the way. Nothing will likely distract you at that hour. And you can progress with your day - energized and guilt-free!
Naturally, it doesn't have to be rowing.
A brisk morning walk - maybe around Greenlake, maybe to your local Starbucks for a Skinny Latte - will accomplish he same important work. You get up, fill your lungs with fresh air, organize your day, and get going! And, you're done with your day's exercise with no risk of later distraction.
You can Zumba to a DVD. You can swim laps and take a shower before heading for work.
As always, the best exercise is the one you'll do!
Try it. We're all in this together.
Linda Gromko, MD
Sunday, June 29, 2014
Week 24: Anne's Story
When it comes to weight challenges, we've said many times that "it's not about the food." That how it was for Anne (not her real name). She told me her story during a clinic visit last week, and gave me permission to share her story with you.
68 yo Anne presented to the clinic for her Women's Health Exam. She has lost over 65 pounds through Weight Watchers. She is ready to begin swimming again. She feels very envigorated, and feels this is largely due to a recent event which enabled her to reconcile her past family history of abuse.
Anne was raised by an alcoholic father and an enabling mother, in a home with three abusive older brothers and one younger brother. It was common in her household to hear arguing between the parents, and it was common for her mother to be struck by her father to the point of injury.
The boys were the priority in the family. Anne recalls hours of insults from her father, directed at her. She was repeatedly called a "whore," and "no good." If she studied late, her father would rage, "Go to bed; what do you think you are doing?" If her grades were less than perfect, he'd begin an opposite tirade - belittling her once again. She could never find a balance that pleased him.
The parents divorced when Anne's mother finally had enough - when her mother was 72. Later, the father died. Her mother became more demanding on Anne's time, and the brothers came by only once a year - never producing any substantive support. Anne became the caregiver - at least the one who did the shopping, the laundry, and the errands.
At the same time, Anne was struggling with increasing weight and other health problems. She tried numerous diets, but without long-term success.
A couple of weeks ago, Anne went to visit her brothers. She stayed in one of their homes. Memories of abuse in a childhood controlled by the men in the family, came flooding back. At one point during her visit, Anne was cold and went to turn up the thermostat. Her brother barked, "Don't do that," raising his hand as if he was about to strike her.
At that moment, Anne flashed back to five-year-old Anne, sitting at the top of the stairs in terror, listening to her parents argue. Adult Anne went to bed in tears that evening, dreaming that her threatening brother was trying to kill her.
Anne left the vist early, contemplating her childhood on the return trip to Seattle. She had spent a lifetime protecting that five-year-old Anne - by tending to her career, by buying a home, and by not marrying into another abusive partnership that replicated her parents' marriage.
She appreciates now that food was always her comfort - insulating her against the harshness of her father and the inability of her mother to protect her.
Anne is now ready to nurture the adult Anne, and she is beginning to explore the forms that nurturing might take.
She is confident that she will continue to lose weight and continue to swim.
As she says, "It was never about the food."
Linda Gromko
www.LindaGromkoMD.com
*****
68 yo Anne presented to the clinic for her Women's Health Exam. She has lost over 65 pounds through Weight Watchers. She is ready to begin swimming again. She feels very envigorated, and feels this is largely due to a recent event which enabled her to reconcile her past family history of abuse.
Anne was raised by an alcoholic father and an enabling mother, in a home with three abusive older brothers and one younger brother. It was common in her household to hear arguing between the parents, and it was common for her mother to be struck by her father to the point of injury.
The boys were the priority in the family. Anne recalls hours of insults from her father, directed at her. She was repeatedly called a "whore," and "no good." If she studied late, her father would rage, "Go to bed; what do you think you are doing?" If her grades were less than perfect, he'd begin an opposite tirade - belittling her once again. She could never find a balance that pleased him.
The parents divorced when Anne's mother finally had enough - when her mother was 72. Later, the father died. Her mother became more demanding on Anne's time, and the brothers came by only once a year - never producing any substantive support. Anne became the caregiver - at least the one who did the shopping, the laundry, and the errands.
At the same time, Anne was struggling with increasing weight and other health problems. She tried numerous diets, but without long-term success.
A couple of weeks ago, Anne went to visit her brothers. She stayed in one of their homes. Memories of abuse in a childhood controlled by the men in the family, came flooding back. At one point during her visit, Anne was cold and went to turn up the thermostat. Her brother barked, "Don't do that," raising his hand as if he was about to strike her.
At that moment, Anne flashed back to five-year-old Anne, sitting at the top of the stairs in terror, listening to her parents argue. Adult Anne went to bed in tears that evening, dreaming that her threatening brother was trying to kill her.
Anne left the vist early, contemplating her childhood on the return trip to Seattle. She had spent a lifetime protecting that five-year-old Anne - by tending to her career, by buying a home, and by not marrying into another abusive partnership that replicated her parents' marriage.
She appreciates now that food was always her comfort - insulating her against the harshness of her father and the inability of her mother to protect her.
Anne is now ready to nurture the adult Anne, and she is beginning to explore the forms that nurturing might take.
She is confident that she will continue to lose weight and continue to swim.
As she says, "It was never about the food."
********
Sound familiar? If you, too, have used food as a comfort, try to identify what caused the need to seek this comfort. What served you as a child may not be needed as an adult.
Take care; we're all in this together.
Linda Gromko
Thursday, June 19, 2014
Week 23: Odds and Ends that Keep Us Afloat
On Thursday, June 19, we had a small, but productive group. Here are some of the odds and ends we shared. Perhaps they'll help you!
1. Water aerobics:
We reviewed that there are excellent deep and shallow water aerobics classes offered at our local recreation centers. A group of us attended one on a Thursday evening, had great fun and exercise - for a mere $6 each. Check your local Parks and Recreation Department.
2. So what to do about a swim suit?
Nobody seems to like how they look in a swimsuit, at least in the over-50 crowd. But here's a resource that came up:
Junonia.com sells active wear, including swimsuits like the one at right, for women from size XL through 6X. They carry swimsuits, athletic wear, swim cover-ups, even swim shirts. They even market swim separates!
Land's End sells swim separates also, and in a broad range of sizes. Both vendors have great return policies.
3. Snacks, anyone?
If you are looking for the crunchy variety, try to find "Good Bean" snacks. Made of chickpeas (garbanzo beans), these come in a variety of flavors, i.e., cinnamon, spicey, sea salt, etc. Drugstore.com or Amazon.com carry these. They're not inexpensive - but they may get you through the day with far less caloric impact than so many of our favorites.
None of these ideas will win a Nobel Prize in anything, but sometimes a simple solution can keep us going through another day.
1. Water aerobics:
We reviewed that there are excellent deep and shallow water aerobics classes offered at our local recreation centers. A group of us attended one on a Thursday evening, had great fun and exercise - for a mere $6 each. Check your local Parks and Recreation Department.
2. So what to do about a swim suit?
Nobody seems to like how they look in a swimsuit, at least in the over-50 crowd. But here's a resource that came up:
 |
| From Junonia.com
|
Land's End sells swim separates also, and in a broad range of sizes. Both vendors have great return policies.
3. Snacks, anyone?
If you are looking for the crunchy variety, try to find "Good Bean" snacks. Made of chickpeas (garbanzo beans), these come in a variety of flavors, i.e., cinnamon, spicey, sea salt, etc. Drugstore.com or Amazon.com carry these. They're not inexpensive - but they may get you through the day with far less caloric impact than so many of our favorites.
 |
| The Good Bean |
None of these ideas will win a Nobel Prize in anything, but sometimes a simple solution can keep us going through another day.
Remember, we're all in this together.
Linda Gromko, MD
Wednesday, June 11, 2014
Week 21: Time for a Movie!
Looking for an interesting film that resonates with your nutrition/weight management efforts? Try this one!
"Fed Up" takes the viewer on a fascinating analysis of the American diet. According to this film, the problem is sugar. It's in so many processed foods - and clearly contributes to our nationwide rise in diabetes, obesity, hyperlipidemia, etc. Efforts to increase activity, i.e., Michelle Obama's "Let's Move" campaign, just aren't enough!
"Fed Up" draws a frightening parallel to the tobacco industry. The brain's response of the sugar addict looks much like that of the cocaine addict on a PET scan. It's projected that today's generation of young people will have shorter lifespans than their parents! And government subsidization of corn farming, nationally-branded fast foods in public schools, and the super-sizing of soft drinks leaves the viewer to question what can possibly be done to arrive at a sane balance.
Go see it. Eat your whole fruits and vegetables.
We're all in this together.
Linda Gromko, MD
"Fed Up" draws a frightening parallel to the tobacco industry. The brain's response of the sugar addict looks much like that of the cocaine addict on a PET scan. It's projected that today's generation of young people will have shorter lifespans than their parents! And government subsidization of corn farming, nationally-branded fast foods in public schools, and the super-sizing of soft drinks leaves the viewer to question what can possibly be done to arrive at a sane balance.
Go see it. Eat your whole fruits and vegetables.
We're all in this together.
Linda Gromko, MD
Wednesday, June 4, 2014
Week 20: Treatment Plan Exercise
Here is our exercise from last week's group:
"You are a health care provider. A new patient comes to establish care with you. He/she is bright, funny, and well educated. You like him/her instantly. Your patient explains to you that their main frustration is their weight. Your patient explains that this has been an issue for many years, and that they have tried numerous approaches with varying degrees of success.
Knowing what you know, what are your recommendations for your patient?"
Here are some of our group members' ideas:
The next question: "Your patient returns with some success, though not as much weight loss as the patient desired. What do you recommend now?"
Our group's ideas:
Our third question involved when to recommend weight loss surgery, and we'll continue on this topic next week.
Remember, we're all in this together.
Linda Gromko, MD
"You are a health care provider. A new patient comes to establish care with you. He/she is bright, funny, and well educated. You like him/her instantly. Your patient explains to you that their main frustration is their weight. Your patient explains that this has been an issue for many years, and that they have tried numerous approaches with varying degrees of success.
Knowing what you know, what are your recommendations for your patient?"
Here are some of our group members' ideas:
- Examine their reasons for wanting to lose weight
- Talk with them about their goals/objectives: staying the same/weight loss?
- Ask if this is a reasonable time to tackle weight loss goals
- Ask what the patient can or will do to lose weight
- Ask the patient to meet with you frequently
- Suggest, "if you stumble, just get right back up."
- Ask your patient if they are willing to track their food intake and exercise routines, so you can review them together
- Explore your patient's sources of support
- Create with your patient a practical plan for a short term approach - as well as longer-term strategies
- Suggest tools, i.e., My Fitness Pal, Sparkpeople, for tracking.
Our group's ideas:
- Review the original plan
- Remind them that if they are trying to lose weight, any loss is good
- Check if their expectations are realistic, or just "wishful thinking"
- If your patient isn't following their specific program, find out where they are deviating and explore if this is making a signigicant difference
- Explore why the patient is/is not staying with their plan
- Explore: is this realistic at this time? If not, adjust goals, add exercise, just keep going
- Are there factors which sabattoge the patient's efforts?
- If your patient isn't succeeding, leave a door open - a way back without shame or the sense of failure.
Our third question involved when to recommend weight loss surgery, and we'll continue on this topic next week.
Remember, we're all in this together.
Linda Gromko, MD
Wednesday, May 28, 2014
What's Your Treatment Plan?
Over the past few months, we have discussed a variety of weight management programs. Most of us have done or are doing OPTIFAST currently. Most of us have done a variety of other plans, i.e., TQI (which isn't really a weight management program, but offers very sound nutritional advice), Weight Watchers, etc. We've talked about creating hybrids of various programs.
We've discussed weight loss surgery.
And we've hammered home the need for exercise as part of a weight management program.
We've discussed obstacles which may stand in our way - including:
But many of us express frustration about not keeping weight off as effectively as we'd hoped.
I've always maintained that most of us are - or should be - our own best doctors. Yes, I've heard the line, "A doctor who treats himsef has a fool for a patient!"
But we usually do know ourselves reasonably well.
So, knowing yourself as you do, what is your current recommendation for your own treatment plan? Think about it; write it up. Shore up your resolve.
We're all in this together.
Linda Gromko, MD
We've discussed weight loss surgery.
And we've hammered home the need for exercise as part of a weight management program.
We've discussed obstacles which may stand in our way - including:
- busy lives
- grief
- boredom
- our own perfectionism
- our own lack of self care (taking care of other people's needs when we can't get ourselves on our own to-do list!)
- resentment
- depression
- protection/insulation
- need for comfort or soothing, etc.
But many of us express frustration about not keeping weight off as effectively as we'd hoped.
I've always maintained that most of us are - or should be - our own best doctors. Yes, I've heard the line, "A doctor who treats himsef has a fool for a patient!"
But we usually do know ourselves reasonably well.
So, knowing yourself as you do, what is your current recommendation for your own treatment plan? Think about it; write it up. Shore up your resolve.
We're all in this together.
Linda Gromko, MD
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