10 More Tips for Weight Loss

Some simple weight loss tips make eating less stressful every day. Our first list of 10 weight loss tips offered several ideas that you can make work for you.  Here are 10 more to help you reach your weight control goals:

  1. Plan meals and snack for the week. Make a shopping list and stick to it.
  2. Never go to the grocery store hungry. Shop only after you have had a healthy meal or snack.
  3. Keep healthy snacks with you for emergencies. (Bottle of water, piece of fruit, small 100 calorie pack of almonds) This way you are less tempted to stop and grab a less healthy alternative.
  4. Practice daily relaxation to help reduce stress hormones like cortisol, which tells your body to hold onto fat.
  5. Increase your daily activity. Take the stairs. When shopping, don’t choose the closet parking spot; take a walk at lunch or after dinner.
  6. Try switching to a smaller dinner plate. Using a smaller plate will help keep your portions size down.
  7. Eat less but more often. Try 3 small meals a day and 2-3 small snacks a day. This keeps your blood sugar stable and avoids it from dropping too low and causing a rebound increased appetite.
  8. Eat more fiber. Aim for 25-35 grams. Fiber helps you feel full, with fewer calories. Foods rich in fiber include oat, bran, beans, fruits, and vegetables.
  9. After your evening snack, close the kitchen and brush your teeth. Don’t go back into the kitchen. If you feel like another snack after you closed the kitchen try sipping on decaffeinated tea or chewing sugarless gum.
  10. Don’t drink your calories. Soft drinks, fruits juices, specialty coffees, and smoothies are full of sugar. This sugar content makes your insulin rise quickly and your appetite increase shortly after drinking it.

Want other ideas to help you lose weight?  Dr. Betty Keller specializes in guiding patients through lifestyle changes to improve diet and nutrition to lose weight – with lower stress.  Therapies may include traditional Western medicine, dietary supplements, appropriate physical activities and an individual treatment plan created uniquely for you.  She treats patients in her Franklin Lakes, New Jersey office – serving Bergen County NJ and surrounding areas.  To learn about treatment options with Dr. Keller contact 201-485-7930.

Fibromyalgia Treatment: Acupuncture is Effective in Reducing Symptoms

Fibromyalgia is a syndrome that causes chronic widespread musculoskeletal pain.  It is often associated with one or more other symptoms such as fatigue, stiffness, and insomnia.  The pain of Fibromyalgia syndrome (also known as FMS) typically includes particular areas of increased sensitivity called tender points.

Fibromyalgia affects up to 2% of the population.  The best treatment approach is integrative combining Western medicine, therapeutic lifestyle changes and complementary therapies.  Complementary therapy, like acupuncture is effective in reducing symptoms of fibromyalgia.  An important study published in the Mayo Clinic Proceedings showed that acupuncture reduced symptoms in patients with fibromyalgia including reduction in pain, fatigue, and anxiety.  In addition, it was found to be as effective as some medications.  Using the FIO score (a standard measure of fibromyalgia activity), acupuncture reduced the score by 7 points.  This clinical benefit is comparable to pharmacological interventions such as tricyclic antidepressants (a decrease of 7 points) and the pain medication Tramadol (a decrease of 6 points)

According to the lead author, Dr. David P. Martin, M.D., PhD, “We found that acupuncture significantly improved symptoms of fibromyalgia.  Symptomatic improvement was not restricted to pain relief and was most significant for fatigue and anxiety.”

It is believed that acupuncture may actually block pain impulses from reaching the brain.  Acupuncture increases production of endorphins, the body’s natural painkillers.  The gentle insertion of acupuncture needles at specific sites causes a measurable release of endorphins into the blood stream.  These natural pain killers help decrease pain. Repeated treatments are felt to up-regulate endorphins causing increased production of endorphins and thus a sustained reduction in pain.

Acupuncture is felt to increase a patient’s pain threshold, which is normally low in patients with fibromyalgia.  It also increases the production of neurotransmitters, which carry impulses between nerve cells.  Acupuncture increases serotonin, which is also typically low in fibromyalgia patients.  Seratonin is the neurotransmitter responsible for “feeling happy”.  It controls mood by helping with sleep, calming anxiety and reducing depression.

Neurotransmitters stimulate or inhibit nerve impulses in the brain that relay sensations such as pain.  Elevated levels of neurotransmitters can increase a patient’s tolerance to pain.

Benefits of Acupuncture For Fibromyalgia Patients

  • Less pain
  • Better sleep
  • More energy
  • Relaxation / Stress Reduction
  • Anxiety reduction
  • Reduction of depression
  • Possible boost to the immune system
  • Better overall health

Acupuncture is a safe and effective way of reducing symptoms in patients with fibromyalgia.

Fibromyalgia Treatment with Acupuncture in Bergen County, NJ

Dr. Betty Keller specializes in acupuncture, combined with Western medicine in treating fibromyalgia.  Her medical practice is in Franklin Lakes, New Jersey, serving surrounding areas and Bergen County.

To request an appointment to visit her office at 777 Franklin Ave | Franklin Lakes, NJ 07417, please contact us:  201-485-7930.