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Tips for Thanksgiving

 

Are you wondering how to enjoy this Thanksgiving without overindulging?! Here are some tips to help you pass on high calorie temptations and stay fit through the holidays from Wellspring at Structure House Nutrition Director, Marlene Lesson:

  • Enjoy healthy seasonal foods. Many traditional holiday foods are naturally low fat and healthy such as turkey, acorn squash, and cranberries for the winter holidays. 
  • Pre-plan your eating as much as possible. You are more likely to choose foods on the basis of nourishment when you have a plan. It's easier to forgo the fruit pie when you have already decided on the fruit cup. 
  • Focus on the social aspect of the holidays. You don't need to partake in high-calorie fare to enjoy yourself. Focus on the conversation rather than the food at get-togethers. Weaken the psychological connection between food and a good time.
  • Maintain a food diary. If you don't already have one, the holidays are a great time to start a food journal. Make sure to write it all down - the good and the bad! It's easier to control your weight over the holidays if you consistently record all food choices.
  • Eat simply. The more complicated the dish, the more likely it is to have hidden high- calorie ingredients.

 


Try this Recipe on Thursday: Very Low Fat Mashed Potatoes

Brochure Photos_Brittany 014

Ingredients:

2 lbs peeled and quartered potatoes
½ cup fat free sour cream
½ cup fat free chicken broth
½ tsp salt
¼ tsp white Pepper
½ tsp ground nutmeg (Optional)



Method:

 

 


1. Peel and quarter potatoes. Boil until tender, drain, and transfer into a large mixing bowl.
2. On low speed start whipping potatoes. Slowly add sour cream & chicken broth. Add salt, pepper, nutmeg
3. Increase speed of mixer and whip potatoes until reaching desired consistency

Yield: 8 - ½ Cup Servings
Nutritional Information: 
Calories…………………..113
Fat…………………...........0.17 g
Protein……………………5 g

 

 

 

More tips from Marlene:


 

  • Control your portions. Remember that a half-cup serving of pasta or rice is the size of a computer mouse. A three-ounce portion of meat, poultry or fish is the size of a cassette tape or a deck of cards.
  • Make time for exercise. The holidays can be a challenge for working in regular exercise. If you can't commit to a long walk, take several short ones. Mix it up with yoga or pilates, or go dancing for a fun alternative. Having a personal trainer come to your home can also make exercise more convenient.
  • Avoid trigger situations and emphasize activity. Don't stand near the buffet table, ask to see the dessert cart or spend unnecessary time in the company of eating buddies. Rather than centering plans around meals, suggest ice-skating, cross-country skiing or taking a family hike.
  • Forgo alcohol. Alcohol in general is a major source of hidden calories. In addition, it stimulates the appetite and decreases inhibitions making it more difficult to control eating. Sparkling water with a twist can make for a festive alternative.
  • Be reasonable. Attempting to lose weight over the holidays can be frustrating and unrealistic. Focus on maintaining your weight. Making it through the holidays without gaining weight is a major accomplishment.
  • Start new traditions. Challenge old thoughts and beliefs. Everything does not have to be the way it has always been. For example, you don't have to entertain with great quantities of fattening food. Try hosting a potluck where everyone brings at least one healthy holiday option. 

Posted By: Marlene Lesson 0 Comments

Wellspring featured on Dr. Phil Monday, Nov. 19th!

  Eight months ago, 23-year-old Robert Gibbs weighed close to 800 pounds (http://drphil.com/shows/show/1849/).  Fearing he would lose his life to obesity, Robert made a desperate plea for Dr. Phil’s help in a YouTube video. It took two medical vans and five EMTs to get Robert to the show, and he had to be wheeled onstage.  Dr. Phil arranged for Robert to go straight from the show to Wellspring Academy. Find out how he is doing today!

Then, when Susanne first appeared on Dr. Phil (http://drphil.com/shows/show/1857/), she weighed 549 pounds and boasted that she consumed up to 30,000 calories a day in hopes of becoming the world’s biggest bride by weighing 800 pounds by her June 2013 wedding.  Dr. Phil warned the 33-year-old that she was on a dangerous path and offered her the opportunity to seek treatment at Wellspring at Structure House. It’s been five months - how is she doing? See what happens when Dr. Phil pays her a surprise visit. Also hear from Susanne's family members. Then, Dr. Phil surprises his nephew Scott who has been at the same Wellspring at Structure House weight-loss center for seven months and has lost more than 130 pounds. What does he say is the biggest key to his weight loss? And, how does he stay motivated? Tune in Monday, November 19th!

 

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Staying Structured During the Holidays

  For those of us working daily to achieve and maintain our health and weight loss goals, the holidays present significant challenges.

 

How to enjoy without overindulging?! Here are some tips to help you pass on high calorie temptations and stay fit through the holidays.
 

Enjoy healthy seasonal foods. Many traditional holiday foods are naturally low fat and healthy such as turkey, acorn squash, and cranberries for the winter holidays. 
 

Pre-plan your eating as much as possible. You are more likely to choose foods on the basis of nourishment when you have a plan. It's easier to forgo the fruitcake when you have already decided on the fruit cup. 
 

Focus on the social aspect of the holidays. You don't need to partake in high-calorie fare to enjoy yourself. Focus on the conversation rather than the food at get-togethers. Weaken the psychological connection between food and a good time.
 

Maintain a food diary. If you don't already have one, the holidays are a great time to start a food journal. Make sure to write it all down - the good and the bad! It's easier to control your weight over the holidays if you consistently record all food choices. 
 

Eat simply. The more complicated the dish, the more likely it is to have hidden high- calorie ingredients.
 

Control your portions. Remember that a half-cup serving of pasta or rice is the size of a computer mouse. A three-ounce portion of meat, poultry or fish is the size of a cassette tape or a deck of cards.
 

Make time for exercise. The holidays can be a challenge for working in regular exercise. If you can't commit to a long walk, take several short ones. Mix it up with yoga or pilates, or go dancing for a fun alternative. Having a personal trainer come to your home can also make exercise more convenient.
 

Avoid trigger situations and emphasize activity. Don't stand near the buffet table, ask to see the dessert cart or spend unnecessary time in the company of eating buddies. Rather than centering plans around meals, suggest ice-skating, cross-country skiing or taking a family hike.
 

Forgo alcohol. It's not just eggnog that helps put on the pounds. Alcohol in general is a major source of hidden calories. In addition, it stimulates the appetite and decreases inhibitions making it more difficult to control eating. Sparkling water with a twist can make for a festive alternative.
 

Be reasonable. Attempting to lose weight over the holidays can be frustrating and unrealistic. Focus on maintaining your weight. Making it through the holidays without gaining weight is a major accomplishment.
 

Start new traditions. Challenge old thoughts and beliefs. Everything does not have to be the way it has always been. For example, you don't have to entertain with great quantities of fattening food. Try hosting a potluck where everyone brings at least one healthy holiday option. 

 

Posted By: Marlene Lesson 0 Comments

Dr. Phil visits Structure House

 Phil and Tom 1

Dr. Phil visited Wellspring at Structure House last week to check in with a few participants who are here under his aegis. During the filming we heard Dr. Phil tout the benefits and scientific approach of our facility and we are so proud we've been able to partner with him to help many people in need. We're told the show will air on Monday, November 19th barring any unforeseen changes. Tell your friends!
 
“Structure House is the premier weight-loss lifestyle program on the globe,” said Dr. Phil during the show taping.  “They teach you how to be healthy and eat different.  Everything that they teach you in here is designed to help you succeed out there.  This isn’t just a weight-loss program, it is a lifestyle program.  You learn how to succeed, to adopt a lifestyle you can carry forward.”
 
“For years, Dr. Phil has been making medical issues accessible and understandable to the general public, and we’ve been honored to be a resource to a show that helps shed some light on the growing obesity issue,” said Thomas Britton, DrPH, LCAS, CCS, Executive Director for Wellspring at Structure House.  “We were thrilled to have him travel all the way across the country to visit our Wellspring at Structure House facility so that he could see first-hand how the program is working with a former guest in developing a long-term plan to lead a healthier life.   His appearance undoubtedly provided positive reinforcement to all of our weight-loss clients who are striving to achieve the same goal.”
 
Check your local listings for air times.

 

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Tasty Potato Salad Recipe

 We featured a new potato salad recently in a hands-on cooking demo, and our participants couldn't get enough. You'll mmm-mmm your way through this! Try it out and let us know what you think!


Curried Potato Salad (adapted from Cooking Light, June 2011) 

YIELD: 8 servings (serving size: about 1 cup) 
HANDS-ON:20 MINUTES 
TOTAL:1 HOURS, 30 MINUTES 

Ingredients

2 pounds Red Bliss potatoes cut into 1-inch pieces
3/4 cup plain 0% Greek yogurt
2 teaspoons Madras or regular curry powder
1 1/2 teaspoons hot pepper sauce (such as Tabasco)
1/2 teaspoon salt
3/4 cup shredded carrots
1/2 cup thinly sliced green onions, divided
1/3 cup thinly sliced celery
2 tablespoons chopped lightly salted cashews (or unsalted)

Preparation
1. Place the potatoes in a medium saucepan; cover with cold water. Bring to a boil. Reduce heat, and simmer 10 minutes or until tender. Drain and cool.
2. Combine yogurt and next 3 ingredients (through salt), stirring with a whisk.
3. Place cooled potatoes in a large bowl. Add carrots, 5 tablespoons green onions, celery, and yogurt mixture; toss gently to combine. Sprinkle with remaining 3 tablespoons green onions and cashews. Serve chilled.
Nutritional Analysis per 1 cup serving

Calories 120; Fat 2g; (sat fat 0g); Protein 5 g; Carbohydrate 22 g; Cholesterol 0g; 
Sodium 160 mg; Fiber 3g;

 

Labels: recipe

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Share Your Success!

 

Hello Participants!

Brochure Photos 11_08_Jim 058

Whether it's posting your story to our Wall of Fame, sharing your before and after photos on Facebook, interviewing you for our website, or presenting you with a red jacket, one thing is certain: we at Wellspring at Structure House love to celebrate your weight loss with you!

If you've had success on your journey to greater health and are willing to talk about your transformation, we want to hear from you! We're looking for inspiring men and women willing to share their story across a variety of media platforms, from print to online and even television. YOU could be featured in nation-wide media coverage and inspire millions of people!

If you're passionate about your new healthy lifestyle, and love sharing with others how Wellspring at Structure House helped you get there, please let us know! Our Marketing Director, Krista Snively, would love to hear from you. Email her today atksnively@crchealth.com, call 919-930-1999, or simply reply to this email. 

We can't wait to celebrate with you!

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November-December graduate coursework

 

Good day to all:

Brochure Photos_Brittany 014

I am very pleased to release the graduate tracks for the final months of 2012. Lee Kern and the clinical team have worked diligently to put together material that will offer all participants the opportunity to advance their insight and knowledge base into successful weight management. Please take a look and give our admission team a call to schedule your slot. We will post all the graduate tracks from September through the end of December up on the graduate website on our newly designed calendar for you to review at any time.

 

 

A reminder as well that our annual Halloween Party and Success Week are coming up in October.  Look forward to seeing you all there.

 

Thanks,

 

Tom Britton

Executive Director, Wellspring at Structure House



November 5

 

  • Relapse Management: Participants will learn to identify high risk situations to explore relapse triggers.  Prevention and damage control strategies will be discussed so that participants can learn healthier ways of coping.  Further, participants will develop an action plan for minimizing vulnerability to slips due to mindless eating.
 
  • Grieving and Letting Go: Participants will be invited to consider their life’s losses, share their losses with others, and explore how grief impacts eating behaviors.Participants will also examine the stages of the grieving process as it applies to losing important people in one’s life.  Some attention will be given to new ways to cope through various strategies.

 

 

Bonus Track: The Next Great Super Foods

 

November 12

 

  • Understanding and Maintaining Motivation: Participants will explore the various factors that can influence motivation, including the costs and benefits of change, and they will learn how to establish priorities and link them to behaviors. Participants will also gain a better understanding of their personal barriers to maintaining motivation.
 
  • Building Self-Esteem: Participants will learn to identify when low self-esteem is triggered, and they will practice strategies to boost self-esteem.  Additionally, participants will utilize a visualization exercise to boost self-confidence and self-esteem.

 

 

Bonus Track: Balance and Midline Stabilization

 

November 19

 

  • Dealing with Difficult People: Participants will learn strategies to deal more effectively with individuals who may attempt to sabotage efforts, who do not know how to give appropriate support, and who have trouble understanding the various changes one must make to practice healthy weight control.  Exercises will include role playing and thinking through various common social scenarios.
 
  • Build Your Happiness Toolkit: Participants will be introduced to the idea that people can cultivate their own happiness via a variety of sources and strategies. Sessions will enable participants to build their own “happiness toolkit” with images, pictures, words and objects that they can use to improve their mood and combat daily hassles.

 

Bonus Track: Mindful Movement

 

November 26

 

  • Understanding Caretaking and Rescuing Behavior: Participants will examine how their role as a caretaker has impacted their well-being.  They will also learn how rescuing behaviors has functioned, both positively and negatively, in their own lives. We will examine the impact of caretaking on self-care, health, and weight; learn how to balance caretaking and self-care; and reduce the stress impact of caretaking.
 
  • Strategies for Successful Weight Control: Participants will learn several strategies for sustaining the behaviors and mindsets critical for long-term success, such as connecting with their core values and beliefs. Participants will also explore a variety of avenues to increase pleasurable events in their lives, including both mindful eating experiences and non-food healthy pleasures.  

 

 

Bonus Track: Nutrition Food Quiz: How Nutrition Savvy Are You?

 

December 3 

 

  • Perfectionism: The Unattainable Goal: In this three-part workshop, participants will learn about their relationship with perfectionism, its impact on their functioning, and they will take steps toward change.
 
  • Understanding and Overcoming Shame: Participants will gain an appreciation of the origins and development of shame and how this emotion can negatively impact multiple aspects of one’s lifestyle.  One segment of the track will include the viewing of a video lecture by Claudia Black, a psychotherapist who has specific expertise in exploring shame and its effects.

 

 

Bonus Track: Low Back/Abdominals

 

December 10

 

  • Saying Good-Bye to Food and Weight: Participants will be challenged to identify and understand the grief associated with the weight loss process.  One of the sessions will involve practicing with letting go of one’s attachment to food. Participants will also learn how to embrace self-defeat, doing whatever it takes to adopt a higher level of commitment to changing behavior.
 
  • Countering Self-Sabotaging Thoughts: Participants will have the opportunity to explore how their thoughts and self-talk can have a powerful influence on their emotional state and self-image.  Participants will also be encouraged to reshape their environments so that adaptive thoughts are more likely to occur and be incorporated into their belief systems.

 

 

 


December 17

  • Developing Self-Compassion: Participants will be introduced to the concept of self-compassion and gain a better understanding of its definition and scope.  Participants will have an opportunity to learn ways to accept and care for oneself in the present through a series of experiential exercises, including guided imagery and visualization. 
 
  • Deconstructing Psychological Hunger: Participants will examine how perceived hungers can develop when emotional associations are made with certain foods consumed at past times in one’s life. Participants will also explore ways to satisfy psychological hunger with non-food sources of nourishment.

 

 

Bonus Track: Resistance Training Progression

 

December 24

 

  • Film for Thought: Participants will view selected films, and guided discussion will follow each segment.  Participants will be encouraged to utilize the messages in the films to enhance their own weight loss journeys.
 
  • Overcoming Emotional Eating: Participants will learn strategies to work through difficult feelings without using food, through exploring negative associations to certain emotions and practicing techniques to defuse intense emotional states. Further, participants will reflect on their connection to feelings through a reading about a typical binge episode. 

 


Bonus Track: Mindful Movement

 

December 31

 

  • Acceptance and Willingness: Participants will be introduced to the concept of Radical Acceptance as a means to cultivate inner peace and gain a more adaptive perspective on whatever might be occurring in one’s life. In addition, participants will have the opportunity to learn about the related concept of willingness and how the two concepts can be used in conjunction to facilitate recovery from unhealthy behaviors.
 
  • Living More Mindfully: Participants will learn what mindfulness is and how it can benefit their lives, especially their recovery from emotional and/or unstructured eating. Participants will participate in mindfulness exercises to develop present moment awareness to enhance understanding of habitual behavior patterns that contribute to mindless eating.

 

 

Bonus Track: Nutrition Food Quiz: How Nutrition Savvy Are You?

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Carol's last day

  

 

It is with sadness that we announce that Carol Richman, LCSW, will be leaving her position as therapist with Wellspring at Structure House. Carol has been a dedicated member of the treatment team for over 25 years, offering both group and individual therapy, and classes including assertiveness training and experiential therapy. She is loved and respected by both staff and participants. Carol leaves behind a footprint that will be felt for years to come as Structure House continues its own evolution.  Carol’s program activities will be absorbed and continued through our talented and versatile staff of therapists. We thank Carol for her many contributions which have helped make us a leader in weight control treatment. Just as our participants are seeking healthy changes and self-improvement, we wish Carol well in her new life direction, and we pledge to continue our efforts to maintain excellence in our staff and program.

 
Carol’s last day is September 27.  

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Save Big with our September Special!

 September Special: Save Big on a 2 Week Stay!


Brochure Photos 11_08_Jim 043We're celebrating and eagerly awaiting the arrival of fall. To kickstart the changing season, Wellspring at Structure House is offering a FANTASTIC special for new participants. Stay any two weeks in September for just $4595- a savings of over $1,000!
If you've been considering a trip to Structure House, September is the perfect opportunity to take that first step to a healthier you! In addition to great savings, you'll also enjoy:
  • Practical take-home knowledge. Dine with a dietitian and fellow participants at real restaurants and tour grocery stores so you're prepared to apply our teachings at home!
  • A trip to Jordan Lake for our first annual Autumn kickoff. Enjoy a relaxing day of swimming, a healthful, delicious lunchprepared by Chef John, boating, and more! 
  • Fun exercises classes for all levels of fitness, in an environment that's comfortable and inviting. Try zumba, water kickboxing, TRX... the choices are endless!
  • Weekly appointments with a personal trainer, psychological therapist, dietitian, even a massage!
  • Classes that are applicable to your life, like Stress Management, Eating out Smart, Structure for the Real World, and more. We offer over 90 classes each week!
Wellspring at Structure House is a chance to get away for a couple of weeks and unwind, all while doing something amazing for yourself and your future. Give yourself the gift of good health this fall. Read more about our program here!
 
Take the first step on your journey to better health and give us a call today at 1-800-553-0052 for more information and to book your reservation. To claim this great rate, you must stay in September, so don't delay! 

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Fall Calendar of Events

 We've put together a list of our upcoming events in September and October. We're planning for one thrilling fall-you won't want to miss it!



Walk_to_End_AlzheimersSeptember Events:

  • Sept 3 Grad Tracks: Understanding and Maintaining Motivation; Relapse Management
  • Sept 10 Grad Tracks: Overcoming Emotional Eating; Grief, Loss, and Letting Go
  • Sept 14: 1st Annual Autumn Lake Party at Jordan Lake
  • Sept 15: Alzheimer's Walk
  • Sept 17 Grad Tracks: Building Self Esteem; Deconstructing Psychological Hunger
  • Sept 24 Grad Tracks: Weight and Intimacy; Strategies for Successful Weight Control

October Events:

  • Oct 1 Grad Tracks: Countering Self-Sabotaging Thoughts; Film for Thought
  • Oct 8 Grad Tracks: Developing Self Compassion; Enhancing Positivity
  • Week of Oct 15: Success week
  • Oct 22 Grad Tracks: Living Mindfully; Urge Busting
  • Oct 29 Grad Tracks: Building Self-Esteem; Procrastination: Putting a Stop to Putting it Off
  • Oct 26: Annual Halloween play and party
 
 
701076045_2009_10_halloween-216
Participants pose for a portrait after a murder mystery play on Halloween
 
 
Stay tuned to your email and the graduate website for more details on these upcoming events. If you haven't reserved your spot now, give us a call toll free at 1-800-553-0052 to make sure you'll be a part of all the action. We look forward to seeing you soon as we kick it up a notch this fall!
 

 

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