Follow our patients on their healthy weight journey. Learn how Michelle from Indianapolis navigates weight loss including hitting big milestones and some challenges.

Meet Dario: He’s Lost More Than 65 Pounds At The LiveLight Lifestyle Medicine

Meet Dario, our Patient of the Month as he shares his weight loss journey at the LiveLight Lifestyle Medicine…

Meet Bradley: He’s lost 111.5 Pounds at the LiveLight Lifestyle Medicine

Bradley has lost 111.5 pounds with the Live Light Clinic! Congratulations Bradley, we are impressed with your journey.

 

Meet James: He’s Lost 111.6 Pounds at the LiveLight Lifestyle Medicine

James has lost 111.6 pounds with the Live Light Clinic! Great job James, keep up the good work!

 

Meet Amy: She’s Lost More Than 90 Pounds In Nine Months

Meet Amy: She’s lost more than 90 pounds in nine months! Hear about why she chose the LiveLight Lifestyle Medicine for her weight loss journey.

Meet Chelsea: She’s Lost 100 Pounds at the LiveLight Lifestyle Medicine

Meet Chelsea. She’s lost 100 pounds at the LiveLight Lifestyle Medicine. Watch to hear about her inspirational journey…

Meet Barbara: She’s Lost 50 Pounds at the LiveLight Lifestyle Medicine

You hear the term “organic” used often but what does it really mean? Dr. Christy breaks down this trend.


Another trend that we see out there is the organic trend. Products are being labeled as organic. It draws people to it just by saying that it’s organic but does anyone really know what organic means?

If you actually look at what”organic means, I can assure you it doesn’t mean what you think it does. It doesn’t mean that it’s cage-free or even hormone free. It means it has to pass certain standards in the food industry. There are places that basically will get told the inspectors are coming. The inspectors go to the same farm every time and that particular place will be certified organic but all of the products are coming from the entire region – it’s not just that one farm.

So there’s no regulation really on what organic means when you’re talking about whole foods or the clean eating concept. The only way to really know what you’re getting is to know your farmer, know the person who is actually growing the the beef or the chickens or growing the vegetables in their garden in their back yard quite honestly. Anything beyond that really isn’t any guarantee of what organic means.

Kelly’s Nine Month Weight Loss Journey

Meet Kelly. She’s been a patient of the LiveLight Lifestyle Medicine for the last nine months. Her results are incredible and we are very proud of her journey. Congratulations Kelly!

Meet Ashley: She’s Lost 80 Pounds At The LiveLight Lifestyle Medicine

Meet Ashley: She’s lost 80 pounds at the LiveLight Lifestyle Medicine! Hear her inspirational story…

Healthy Weight Journey – Losing Weight & Inches!!!

Weeks 7 & 8: Achieving my Healthy Weight

Weighing In

This past week I had my 2 month follow up appointment with Dr. Christy. I was excited to weigh-in and see my total weight loss progress. But I was a little nervous since this was the first time I’d weighed in after switching to the flexible diet plan. On this plan I swap shakes and bars for other food – but it’s almost like it requires more discipline and thinking.

But leave it to Dr. Christy to know best! I’m happy to report the pounds and inches are still coming off! I had lost 4 more lbs and for a total loss of 12 lbs!!! Whoohooo.

Adding exercise into my routine 3 weeks ago is also helping to gain muscle and lean body mass, (which my body is in dire need of). The body composition analysis reported that my visceral fat (the nasty gut fat that’s oh so hard to get rid of) was also down. Score!!!

I can’t describe how rewarding it is to see the results both physically and in numbers. Now if only my husband would agree to a new wardrobe shopping trip since my entire wardrobe now looks like it belongs on a much larger person (aka the much larger me.)

Hunger & Mental Control

Dr. Christy and I talked a lot about emotional eating and knowing the difference between when you are hungry and when you are just bored. This point really struck home with me because I think too often in society we turn eating into an event; for every occasion, happy or sad, eating seems to be the answer. The truth is that we should only eat when we are hungry, which is a hard sell to a mind conditioned and wired to think otherwise – at least it is for me. To help me learn on my own, Dr. Christy sent me home with a few new homework lessons. They included information about emotional eating and some great tips to help me combat those pesky mental food cravings. Which was TOTALLY what I needed. 

We also talked about eating certain foods in moderation and not feeling guilty as long as you keep yourself accountable and balance your diet. And here’s my key takeaways…

  • If I eat a higher carb lunch,  have a lower carb dinner with more protein to make up for it.
  • If I want to have a glass of wine or two at the end of the week or on a stressful day (and I will!), work it all into my plan have less carbs on Wed, Thur, Friday.
  • If I do have an evening out with friends or at a social event, I can still have some foods I enjoy and doesn’t wreck my diet or put it on hold.  I don’t feel like I am trapped into only eating certain foods or feel guilty if I splurge.
  • Above all track it and factor it.

“It isn’t about cheating but about choices. Weight isn’t gained or loss in one day.. it’s days and days of bad choices that derail your diet and your health” Dr. Christy Kirkendol

The longer I am on this the LiveLight medical weight loss diet, the more I realize how true that is. And how my success depends more on my mental control and less about my restriction of certain foods.

Low Carb Diet Tip

If you are going to drink alcohol while on the diet, wine is an excellent option with only 5-10 carbs and ~100 calories per serving. My favorite is White Zinfindel, but just make sure you don’t overdo it or consume a large portion of your daily calories from alcohol. Avoid beer and mixed drinks which are incredibly high in carbs and calories. 

I am looking forward to what month 3 of my diet will bring me (or take away). So make sure you check back :)

Weight Loss Friendly Restaurant Meals

Week 6: Finding Weight Loss Friendly Meals at Restaurants

Educating you about your body and the food that you are putting into is a crucial component of the LiveLight Lifestyle Medicine’s weight loss program. To do this, Dr. Christy gives her “students” a little homework lesson so you can learn about making smart eating choices and developing them into habits.

My first assignment: research some of my favorite restaurants and find menu choices that fit within my prescribed diet plan.

Planning your meal and knowing what options you have ahead of time helps you make smart decisions and keep you on track! Here are a few of food options at my favorite restaurants that fit within my customized diet parameters. Ps. Cheating off my homework is ok ;)

My Grab & Go Healthy Option at Chik-Fil-A

For people with busy lifestyles, sometimes you just can’t avoid eating fast food. Chik-Fil-A has become one of my go-to options for a quick and healthy meal when I am on the go. They also offer a handy Meal Nutrition Calculator on their website to easily check the nutrition information! SCORE!

  Calories Carbs Protein
12-Ct. Grilled Nuggets 200 6 34
Fruit Cup 50 13 0
Diet Lemonade 15 4 0
Total 265 23 34

 

My Low Carb Healthy Meal at McCalister’s Deli 

Famous for their deli-style offerings, McAlister’s is one my favorite lazy weekend lunch spots. I have to be a little more creative with my order to make sure it isn’t high in carbs, but it’s totally worth it!

  Calories Carbs Protein
Choose 2 -Turkey Melt, No Mayo, No Bun 130 1 14
Cup of Broccoli Cheddar Soup 250 13 9
Skinny Green Tea w/ Citrus 0 0 0
Total 380 14 23

 

Houlihan’s – Optimal Meal

Houlihans’ has been one of my favorite casual dining options because they always have a ton of menu choices including a “healthy” menu section with lighter entrée, sides and drink options.

(PS.. Plan ahead. nutrition information is readily available on their website)

  Calories Carbs Protein
Atlantic Salmon (5oz) 343 3 29
Grilled Asparagus 53 4 2
Fresh Fruit 77 17 1
Unsweetened Iced Tea 0 0 0
Total 473 24 32

 Ruby Tuesday’s

Since revamping their image in the past 5 years, Ruby Tuesday’s has elevated their food offerings to include more healthy and fresh options. Even though I’m not a fan of the salad bar, I can always find plenty of healthy things to eat here.

(NOTE: Steer clear of their flavored iced teas because they are loaded with carbs!)

  Calories Carbs Protein
Chicken Bella 426 17 29
Grilled Zucchini 41 4 1
Steamed Broccoli 52 7 3
Diet Coke 0 0 0
Total 519 28 33

Olive Garden

If you’ve followed my entire journey you know – I’m an Italian girl at heart and will always have a soft spot for the Italian flavors that I grew up with. So it a treat to still be able to visit one of my favorite Italian restaurants. Guess what! There’s a variety of low-carb options. One key point to remember at restaurants. Portions can be HUGE, you learn about from Dr. Christy and her team. View Dina’s blog on Portion control for more details.

It’s not different at Olive Garden (Hello – can you say soup, salad and no bread please). But I didn’t let this stop my Italian heart… I simply portioned out half of my entrée, box it up, and ate the rest. Plus I still felt full at the end of the meal and had leftovers for the next day!!!

  Calories Carbs Protein
½ Garlic Rosemary Chicken w/ Potatoes & Spinach 270 15 31
Zuppa Toscana 220 15 7
Water 0 0 0
Total 490 30 38

 

You will find that once you do a bit of research and digging of your own, that most restaurants will have low-carb and healthy options to help accommodate your diets needs. Typically chain restaurants have their nutrition information posted online so you can easily keep track, but if not, always use your best judgment to avoid consuming high amounts of carbs.