Your Healthy Lifestyle

Dr. Clayton Moliver and his staff are passionate about people trying to get healthy in a holistic way. We offer these resources as a way to further enhance your transformation and to help you create and lead a healthier lifestyle.

Nutrition Tips

Tired of dieting? Tired of your weight going up and down? Tired of not seeing the results you want? Each year 50 million people in the U.S. go on a diet to lose weight to improve their health or their appearance. Given that there are 295 million people in the U.S. and 50 million diet each year, we should all be healthy and thin within six years. Unfortunately, it's not working.

The 3 M's - Moving, Monitoring and Motivation

Dieting is not a one-time occurrence for many. Most people who diet lose weight only to gain it back again plus a few extra pounds. So we try another diet and another and another. Dieting is not working for us and this is evident by the fact that 61% of adults and 20% of children and adolescents are overweight in the U.S. We also are seeing an alarming number of children and adolescents with adult obesity related disorders like diabetes. We've got to get off the dieting bandwagon and change the way we think. Success at losing or managing your weight and improving your health requires education, commitment and the 3 M's - moving, monitoring and motivation.

To lose weight and keep it off you need to educate yourself with facts not dieting myths. Learn about food. Read labels. Learn what foods are healthier than the ones you're eating. Learn how many calories you consume each day. Did you know that your Whopper meal deal has 1,400 kcals and 70 gm of fat? What you don't know can hurt you and most people underestimate their food intake by 45% so have your diet analyzed and find out. You can't know where to go, unless you know where you've been!

Follow the Food Guide Pyramid

The food guide pyramid should be your eating guide. The majority of your diet should consist of minimally processed foods whenever possible: whole grain, high fiber foods (>3gm of fiber per serving), fruits and veggies. Eating more high fiber pastas, crackers, breads and cereals plus more fruits (4 servings or 2 cups a day) and veggies (5 servings or 2.5 cups a day) has been shown to help people lose weight and improve health. Minimize consumption of fatty, high sodium fast foods and fatty, sugary snacks and desserts.

Caloric needs vary and are based on your metabolic rate (MR) and your activity level (AL). Your metabolic rate is how many calories you need to stay alive in a resting state. As we become older or if we lose muscle mass from dieting and inactivity, our metabolism slows and we need fewer calories. Consuming below your MR needs will result in loss of muscle mass, which will slow your metabolism further! We boost our metabolism by eating high fiber foods frequently (regular meals and snacks) and by exercising!

Metabolic Rate (MR) and Activity Level (AL)

Your MR is the bare minimum you should consume but you really need more because you need fuel for your activity level. You may only need to add 300 calories to your MR if you work at a desk most of the day or you may need 500-1000 more if you engage in vigorous physical activity 5 or more days a week. Also know that if you start an exercise program to assist with weight loss, you should not drastically reduce your caloric intake. You will not have energy for your activity and going below your MR and AL needs means loss of muscle mass. When your calorie intake is too low, your body will hold on to your fat and you will not lose weight. So, if you want to lose weight; exercise and eat more food! Just make sure it is the right kind and the right amount.

Commit to Your Health

To lose weight and keep it off you need to commit. Commit to your health by making permanent lifestyle changes, not just engaging in a temporary fix that a diet provides. You don't have to eat tofu and tree bark but you can't keep eating processed, refined foods that have little nutritional value on a regular basis. Eat healthy 80% of the time and you'll be able to ease up a little and have that favorite dessert every now and then.

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Exercise Guidelines

Diet or Exercise: Which is More Important?

We are a people obsessed with dieting and weight loss. We are less obsessed with exercise though and not willing to embrace it as a necessary part of our lives. We don't even want to include it in the weight loss process because we're still hoping for that magic pill. Exercise should be a habit you do every day, just like brushing your teeth.

People often say that they "need to lose weight" before they can start going to the gym. Should you diet and lose weight before starting a workout routine? The dieting before exercise mentality is rooted in self-consciousness. We feel we have to "look better" before we work out in front of others! Well, we need to get over that and get in the gym! Don't worry about what you look like when you're exercising. Worry about what your arteries look like, your heart, and your pancreas. Worry about what people are thinking of you when they see that you are not exercising. Actually, don't even waste your time worrying about what others think. Take care of your body. It's your responsibility.

Make Time to Exercise

While eating less fat, more fruits, veggies and high fiber grains is necessary to lose weight and improve your health, studies show that those who focus on exercise are more successful at losing weight and keeping it off permanently. If they keep exercising, that is. So why can't people get in the gym or hit the road and start working those extra pounds off? Well, the same old roadblocks get in the way. Busy schedules, for example are a common excuse. We are all busy and you'll always be busy. We make time to do the things we want to do. If you understand the role exercise plays in your health and weight loss efforts, then you're less likely to avoid doing it. Doing some type of cardio for just 20-30 minutes 2-3 times a week in your target heart rate range can result in significant reductions in Cholesterol levels but to lose fat weight, you'll need to bump that cardio up to 45 minutes 5-6 times a week in your target heart rate zone. Walking the dog and gardening are nice but they just won't get you there!

Build Muscle to Boost Metabolism

You also need to build muscle to boost your metabolism, improve appearance and maintain strength and quality of life as you age. Many women are afraid to lift weights thinking they'll get big, manly muscles. Proper training will allow you to improve the muscle fibers without a huge change in size. Eventually, your metabolism will shift and you start to burn that fat off if you're eating correctly. You'll be leaner, stronger and have a higher metabolism, which means you'll burn kcals more efficiently.

Lack of knowledge about what to do and how to do it also keeps many from getting into an exercise routine. Trying to do too much too soon is a common occurrence for those that do make the commitment but this can be as detrimental as doing nothing. Also, many try to exercise but do not see the results they are expecting, which is frustrating. You won't want to stick with it if you are not getting stronger, if you're hurting yourself all the time or if you're not losing weight. Get some books or hire a professional to guide you through the exercise process correctly.

Get Moving and Get Healthy

So, it is necessary to do cardio and weight training while you change the way you eat if you want to lose weight and get healthier. Dieting without exercising will make your weight loss slow and painful. Besides, when you've invested all that energy into exercising, you're less likely to revert to your old, unhealthy ways of eating so get moving and get healthy!

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Personal Trainers

Denise. B. Cazes, MA, LWMC, CPT
Linda Lewis, LMT, ACIM-PFIT, RES-C
Matt Chauvin B.S., ACSM, USAT
Sara Jo Bear B.S., ACSM
Dave Davis B.S., CSCS

Denise B. Cazes, MA, LWMC, CPT

One Body: One Choice
e-mail: onebodyonechoice@yahoo.com

Are you tired of dieting and exercising and not losing weight? Are you experiencing weight gain as you get older or menopausal weight gain that you just can't seem to stop? Do you have high blood pressure or high cholesterol? You are not alone!

Our health is deteriorating and we don't know what to do or who to trust. Do you want to learn how to lose weight, look and feel better and get healthy again? Most people know they need to make changes in order to become healthier, but knowing exactly how to do this is confusing. We want a quick fix but unfortunately there is no magic pill or miracle diet that will easily melt the fat away! A sensible approach to healthy eating and exercise that can be maintained for life is the best answer. Everyone has the capacity to lose weight and improve his or her health with the right education, motivation and support.

My program provides education and support in the areas of nutrition and exercise to help people make lifestyle changes necessary to achieve better health. I work to teach others (individually or in a group setting) a healthier way to lose weight, how to incorporate exercise, lower cholesterol and blood pressure as well as how to reduce menopausal symptoms, pre-diabetes and how to improve energy levels.

I've taught health related courses at UHCL, TAMUG and COM for the last 10 years. I am a Nutritional Consultant, Lifestyle and Weight Management Counselor, Health Educator, Yoga teacher and Personal Trainer. My goal is to help my clients feel better, look better and perform better!

For more information or to obtain an appointment, e-mail Denise. B. Cazes, MA, LWMC, CPT, at onebodyonechoice@yahoo.com or visit www.onebodyonechoice.com.

Linda Lewis, LMT, ACIM-PFIT, RES-C

832-465-0523

Linda Lewis is a certified personal trainer and a licensed massage therapist. She obtained her certification in personal training in 1998 from the American College of Integrative Medicine and the Personal Fitness Instructor Training and she also holds a certification in rehabilitative exercise.

Linda maintains her certification via regular continuing education and holds training in a variety of areas including nutrition, stretching, knee and shoulder rehabilitation, and core board instruction through Reebok. Linda is qualified to train anyone from the top athlete to the stay-at-home mom or from the sports competitor to someone who simply wants to maintain a healthy lifestyle by staying fit.

Taining with Linda is an especially nice option for those who prefer a casual, one-on-one environment. Enjoy privacy and avoid the feeling of intimidation of the large gym setting by training with Linda in her home gym; or, if you prefer, Linda is available to provide personal training for you at your own home. Either way, you will be making an investment to a healthier way of life.

Linda obtained her license in massage therapy in 2007 and has worked with area chiropractors, learning many aspects of patient care. She is well-versed in physical medicine treatment protocols, therapeutic modality utilization, and the integration of massage and physical fitness within a physical medicine treatment plan, as well as the role massage therapy has as an adjunct to a healthier way of life. She employs all major forms of massage therapy including Swedish massage, deep tissue massage, sports and pregnancy massage, and hot stone massage. Linda is also certified in trigger point therapy.

Linda is located in Friendswood, Texas and she looks forward to serving you in your quest for a healthier life.

For more information or to obtain an appointment, contact Linda Lewis, LMT, ACIM-PFIT, RES-C at 832-465-0523.

Matt Chauvin B.S., ACSM, USAT

Fitness Director
Master Trainer

B.S. in Exercise Physiology and Bio-Chemistry from Texas A&M and The University of Houston

American College of Sports Medicine Health/Fitness Specialist

U.S.A. Triathlon Certified Coach

10X Ironman Finisher
2.4 Mile Swim, 112 Mile Bike, 26.2 Mile Run

15 Years at The Fitness Center at South Shore Harbor
Over 18 Years Training/Coaching Experience

Interests:
Ironman Distance Triathlon
Scuba Diving (Dive Master)
Skydiving, Rock Climbing
Snowboarding/Skiing
Golf
Anything with a warning label

Trains out of The Fitness Center at South Shore Harbor. E-mail Matt at mattchauvin@southshorefitness.com.

Sara Jo Bear B.S., ACSM

Personal Trainer

B.S. in Exercise Science from Truman State University

American College of Sports Medicine
Health/Fitness Specialist

Interests:
Reading
Baseball, especially the STL Cardinals!
Traveling
Cooking

Trains out of The Fitness Center at South Shore Harbor. E-mail Sara at sarajobear@southshorefitness.com.

Dave Davis B.S., CSCS

Master Trainer

B.S. in Exercise Technology from Texas A&M University

American College of Sports Medicine
Health/Fitness Specialist

National Strength and Conditioning Association
Certified Strength and Conditioning Specialist

President of Texas A&M Weightlifting Club ‘97-'98

12 years- Personal Training diverse population

21 years- experience in Resistance Training

Interests:
Electric Guitars
Heavy Sports
Bar-B-Q

Trains out of The Fitness Center at South Shore Harbor. E-mail Dave at davedavis@southshorefitness.com.

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