Hello from Laparoscopic Associates of San Francisco and the Surgical Weight Loss Center of Hawaii

The last two newsletters have addressed goal setting. If you haven't made your New Year's Resolution yet, then now is a good time to start. Using what you've learned about making goal setting, read the segment below for steps at making your New Year's Resolution. Its not too late!

10 Tips for Sticking to your New Years Resolution Chances are, at some time in your life, you've made a New Year's Resolution - and then broken it. This year, stop the cycle of resolving to make change, but then not following through. Here are 10 tips to help get you started. BE REALISTIC Make your goal attainable. PLAN AHEAD If you wait until the last minute to make your resolution, it will be based on your mindset that particular day. Take some time to think about what it is you really want. OUTLINE YOUR PLAN Decide how you will deal with the temptation to skip that exercise class. You could call a friend, practicing positive thinking and self-talk, or reminding yourself how your bad habit will affect your weight loss efforts. MAKE A "PRO" AND "CON" LIST It may help to see a list of items on paper. Keep your list with you and refer to it when you need help. TALK ABOUT IT Don't keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. REWARD YOURSELF This doesn't mean that you can eat an entire box of chocolates when you meet your goal. Instead, celebrate your success by treating yourself to something that you enjoy that does not contradict your resolution. If you've been sticking to your promise to eat better, perhaps your reward could be going to a movie with a friend. TRACK YOUR PROGRESS Keep track of each small success you make toward reaching your larger goal. Short-term goals are easier to keep, and small accomplishments will help keep you motivated. Keeping a food diary may help you stay on track. DON'T BEAT YOURSELF UP Obsessing over the occasional slip won't help you achieve your goal. Do the best you can each day, and take each day at a time. STICK TO IT Experts say it takes about 21 days for a new activity, such as exercising, to become a habit, and 6 months for it to become part of your personality. KEEP TRYING If your resolution has totally run out of steam by mid-February, don't despair. Start over again! There's no reason you can't make a "New Year's resolution" any time of year. Article adapted from About.com click here

Support Groups & Seminars This month our San Francisco suport group and seminar had a great turnout. Our Registered Dietitian, Amy Ingols, came and spoke about high calorie drinks that appear to be healthy but turn out to have a whole day's worth of calories! Attend next month and meet Tara Griffith our therapist. Eureka Seminar & Support Group Thursday, January 15th from 7-9pm Red Lion Hotel, 1929 4th St. (4 blocks from downtown) San Jose Seminar & Support Group Wednesday, January 21st from 6-8 pm Good Samaritan Hospital, 2425 Samaritan Drive in the teleconference trailers in the East parking lot. *Amy Ingols, RD will be attending. Sacramento Seminar & Support Group Saturday, January 24th from 9-11am Red Lion Hotel at Arden Village, 1401 Arden Way Petaluma Seminar & Support Group Saturday, January 24th from 9am - 12pm Sheraton Sonoma County, 745 Baywood Drive New Patient Seminar at 9am, Support Group at 10:30am. Stockton Seminar & Support Group Saturday, January 24th from 1-3pm Courtyard Marriott, 3252 West March Lane in Stockton. Start time is 1pm. Monterey Seminar & Support Group Monday, January 26th from 7-9pm Hyatt Regency Monterey, 1 Old Golf Course Road. Honolulu Seminar & Support Group Saturday, February 7th from 10am - 12pm Oahu Veteran's Center, 1298 Kukila Street San Francisco Support Group & Seminar Monday, February 9th from 6-8pm 2333 Buchanan St, Lobby Level, Enright Room *Tara Griffith, MFT will be speaking. click here for calendar of events

Adding It All Up Last newsletter discussed examining your daily diet to see where extra calories may be sneaking in and adding up quickly. Last time we talked about specialty coffees, now lets take a look at salad dressings and chips, two items that are often added to our lunch time meal. Comparison of salad dressings: (2 tbsp portion sizes) Ranch: 148 calories, 15 g fat Creamy Caesar: 100 calories, 9 g fat Italian: 109 calories, 11 fat Fat Free Italian: 20 calories, 0 g fat Fat Free Ranch: 48 calories, 0 g fat Balsamic Vinaigrette: 90 calories, 9 g fat Fat Free Red Wine Vinaigrette: 30 calories *Fat free or a vinaigrette dressing is going to be the best choice. Bag of Chips: Baked Original lays (1 oz/11 chips): 110 calories, 23 g carb Frito chips (1 oz): 160 calories, 10 g fat, 16 g carb Dorito chips (1 oz): 140 calories, 7 g fat, 17 g carb *There is really no good choice for chips. The best idea would be to avoid them all together. Looking for that crunch? Use celery or sliced cucumber in place of a chip or cracker.

Tango anyone? The usual walking, jogging and biking routine might get a little monotonous. Why not switch it up a couple times a week and try something new, fun, and social! Dancing is a great way to get out and burn some calories. For a 150 lb person, one hour of dancing the Tango can burn around 200 calories. For a 200 lb person, you can burn up to 280 calories. Sign up for a basic dance class anywhere and have fun while working out!

Sincerely,
--The Team at Laparoscopic Associates of San Francisco and the Surgical Weight Loss Center of Hawaii