Since I have been hearing this phrase from many people I thought I would give a brief explanation of what carbohydrates are and why certain carbohydrates are healthier choices than others.  Carbohydrates are comprised of carbons and water.  Carbohydrates differ by how those molecules are arranged and therefore different carbohydrates are treated differently by the body.  As I often say, “Not all carbohydrates are created equally”.  Some carbohydrates enter the blood stream faster than others after being consumed.   When the entry rate of carbohydrates are high the body produces high levels of insulin.  Elevated levels of insulin can cause the body to store fat and increase the risk of type 2 diabetes and other health complications.

The good news is we can control our insulin levels by controlling what types of carbohydrates we eat most often.  Fruits and vegetables are carbohydrates that when broken down enter the bloodstream slower than breads, pastas, sugars, etc.  The reason carbohydrates enter the blood stream at different rates is because they are comprised of different types of sugars.  The three most common sugars are glucose, fructose, and galactose.  Fructose, commonly known as fruit sugar, must first be broken down into glucose in the liver before entering the bloodstream.  Glucose on the other hand is taken up by the liver but then quickly absorbed into the bloodstream.  Since, fructose must first be converted into glucose foods that contain this type of sugar enter the blood stream slower than foods that contain glucose.

Now that we know not all carbohydrates are created equal make it a goal this month to choose fruits and vegetables over breads, pastas, and other carbohydrates comprised of glucose.  Making this small adjustment to your daily life will help to improve your weight, risk of diabetes, and other health complications.  An apple a day can help to keep the doctor away after all.

Why are some individuals able to keep their resolutions and others are not?  There are many different reasons why certain people are successful at maintaining their New Year’s resolution.  If you are someone who has struggled in the past try a few of these tips and hopefully you will be a bit more successful this year.

Make a resolution that is tangible or measureable.  Instead of committing to losing weight give yourself a specific number that you would like to lose.  For example, commit to losing 1 pound a week or 5 pounds a month.  This will give you a specific goal to achieve that will allow you to easily see if you are keeping your resolution.

Seeing your success is important as well as being realistic when setting a goal.  Instead of saying you are going to work out everyday look at your schedule and determine what is realistic.  If you know you have a commitment in the evening 2 days a week commit to exercising 3 days a week instead of everyday so you set your up for success instead of failure.

Sharing New Year’s resolutions with others has also shown to increase an individual’s success rate.  Accountability is important to success.  If you share what you hope to achieve with others they can keep you going.  No one wants to see someone and have them say, “How is your resolution going”?  Only to tell them you did not exercise this week.  Knowing someone will ask you about your resolution can motivate you to keep moving forward.  Our wonderful staff at Movestrong™ is happy to be your support group and accountability friends!  Our fitness specialists are always here to check in with you and make sure you are achieving your goals.

The number 1 mistake people make when trying to achieve a New Year’s resolution is they have an all or nothing mentality.  Do not allow yourself to give up even if you cheat on your resolution.  If you are unsuccessful one week do not let that be an excuse for not completing your goal but instead try again next week.  If you do not lose 1 pound the 2^nd into February do not let that discourage you.  Keep working hard and make sure to lose one pound or possibly two pounds the following week.  New Year’s resolutions do not need to be all or nothing.

Instead of cringing every time you hear people talk about New Year’s resolutions smile and know that most of you are still successful at this point in the year and will be with our help at Movestrong™!  It’s not too late to set a resolution this year, leave one on the page so we can help you achieve your goals!  I love hearing people’s success stories please feel free to share some with me!

Individuals in Complete Wellness demonstrate the most weight loss and health benefits because individuals are not only coached on exercise but nutrition as well.  Clients receive private nutritional consultations that teach individuals proper nutrition and what healthy eating really looks like.  Individuals receive personalized exercise programs to keep them motivated and moving to the next level.  This combination is key to weight loss success because we address how much energy you are expending but also how much energy you are consuming.  You must look at the entire equation and not just a part of it.  Exercise is only one part of weight loss and what you put into your body is the other important component.

Think about it this way, if you are like most people you are exercising for about 1 hour a day, maybe 2 hours, but you are eating anywhere from 6 to 8 hours a day.  Based on these assumptions the energy or food you are putting into your body is going to have a greater impact on weight loss than the energy you are using while exercising.  Now don’t take this the wrong way, exercise has plenty of other health benefits unrelated to weight loss.  So please do not read this and say, “Adrienne said I don’t have to exercise anymore as long as what I eat is healthy”.  I am not saying that at all.  I am simply trying to say that in order to acheive optimal weight loss it is important to look at both your food and exercise habits.

So in the end exercise + healthy eating=weight loss.  If you have struggled with this math in the past give us a try I know we can help you be successful!

At Movestrong™ and The DeClaire Knee & Orthopaedic Institute we are changing the face of patient care.  We have developed a new model to help fill this void felt by many of you!  Our model for continual care is circular in nature allowing individuals to move seamlessly within and enter into the continuum at any point.  This new model presents patients with new options and solutions to their situations and symptoms.  We now offer an orthopaedic practice, a physical therapy department, and Movestrong™, a health and wellness facility, all in one place.  Our patient care model gives individuals options depending on their specific needs.

Some individuals may come to us seeking medical advice which often leads to physical therapy.  In the past, this would have led the patient to another dead end.  We now offer Movestrong™ which is our third step in helping you recovery fully after being discharged from physical therapy.  Other individuals may come to Movestrong™ because they need to lose weight but have had other injuries in the past that make them apprehensive about exercising.  Movestrong™ gives individuals the assurance necessary to exercise safely and effectively by having medical physicians, physical therapists, and fitness specialists on site.

At Movestrong™ and The DeClaire Knee & Orthpaedic Institute we want to help individuals of all ages and fitness levels accomplish their goals no matter how big or small.  We want to teach people new things instead of telling them something they already know.

So the next time your doctor tells you to exercise more and eat healthier you will know just the place to go, Movestrong™.

Come visit us today and experience our new model of care first hand!

The monthly published magazine offers tips, hot spots, the best of, and top docs!  Our Founder/Director of The DeClaire Knee &Orthopaedic Institute, Dr. Jeffrey H. DeClaire, M.D. was featured in the November 2012 Hour Magazine for his community outreach at Park Place Heritage Village in Warren early September of this year.  Dr. DeClaire offered his expertise by discussing disorders of the knee, minimally invasive surgery, and knee joint replacement options.

Dr. DeClaire is no stranger to HOUR Magazine.  He was listed as one of the “Top Docs” in 2006 so his spotlight in this month’s issue is another honor and indeed no surprise to our practice or his thousands of satisfied patients.

Knee pain should not limit activities in daily life and Dr. DeClaire can ensure that you can live your maximum quality lifestyle without knee pain.  Dr. DeClaire can be trusted to provide the best care possible, collaborating with surgeons around the world, for the best knee treatment options available.

Have you undergone a total knee replacement and hoped that your activity level would increase?  Even possibly shed a few pounds?  Many individuals elect to undergo a knee replacement after developing osteoarthritis in the knee joint which inhibits them from participating in their favorite activities.  Osteoarthritis can be debilitating and cause individuals to become inactive or even sedentary therefore causing them to put on some extra pounds.  Many people go into surgery with the thought that once the pain is gone they will be able to increase their level of activity and take the additional weight off.  Unfortunately this may not be the case.

Research shows a majority of total knee replacement patients do not experience weight loss.   A study conducted at the University of Delaware found that 66% of individuals who underwent a total knee replacement gained an average of 14 pounds 2 years following surgery.  Furthermore, these individuals also had a decrease in quadriceps strength, the large muscle in the front of the leg, on the non-operated leg.

This may sound discouraging especially to individuals who have underwent surgery or who are thinking about having a total knee replacement but do not throw in the towel quite yet.  Allow this information to be a wakeup call or a friendly reminder to you.  If you are recovering from the surgery use this information to reinforce how important it is to continue exercising and strengthening your lower body in order to maintain a healthy weight.  If you are thinking about surgery use this as precaution to continue exercising immediately following your physical therapy program so you can avoid putting on those unwanted pounds.

If you are like many individuals you may be asking yourself, “Where do I go to exercise safely”?  If you are someone who has experienced surgery you do not want to undo anything the doctor has done.  If you are someone who is waiting to have the surgery you do not want to make your symptoms worse.  Exercise can be safe and effective you just have to be in the right environment.

Movestrong™, DeClaire Medicine for Movement can help both the individual who has a total knee replacement and the individual who is thinking about having surgery.  Movestrong™ offers wellness programs to help transition patients following a physical therapy program and for individuals who wish to strengthen the affected joint prior to surgery.  Movestrong™’s location within the DeClaire Knee and Orthopaedic Institute gives individuals the reassurance that their exercise programs are being guided by specialists.  If your level of activity or your weight is not where you would like it to be stop in or give us a call and find out how we can help you.  Movestrong™ is located in the Crittenton Medical building at 1135 West University Drive, suite 450, Rochester, MI.