Join Our Google Group!

We are happy to announce that we have started a Google Group for more intimate on-line support. Please contact Program Director Brian Grev for more information (brian@queenannemedicalweightloss.com).

Even though we have only recently started our program, our members have lost a total of over FIVE HUNDRED POUNDS!

Our members are working very hard, exploring tough issues such as stress management, personal responsibility, and time management. We are all learning....

"It's not just about the weight!"

Our members consistently report that they feel better and have more energy. They are able to do more physical activity than they were able to do before joining the Program. We're able to reduce medications for blood pressure control and diabetes. And they are getting wonderful validation by following their improving lab tests.

For our members, we are forecasting a brighter 2011.
Remember, we're all in this together.
Linda Gromko, MD

Holiday Strategies

Do you secretly dread the holidays? That season beginning with mega-bags of Halloween candy, and extending through a plentiful Thanksgiving meal, holiday banquets, and ending with New Year's appetizers and cocktails? The days when we:

• Eat too much
• Drink too much
• Overload our already-crowded schedules
• Exercise too little
• Spend high-pressure time with people we'd otherwise not even see?

This Wednesday's Group session: 5:15 - 6:15 on Wednesday, November 3rd will be devoted to examining this "festive" time of year. How can we strategize to continue and maintain our weight management?

Join our Wednesday Group this week as we plan to take control of our holidays and make them joyful and productive for us all.

We're all in this together.
Linda Gromko, MD

Queen Anne Medical Weight Loss Graduates its First Group

Congratulations to our very first group of winners who began our program in June 2010!

We've seen remarkable weight loss achievements. We've embraced physical activity - with nearly everyone tackling exercise with a new zeal.

I've learned that you can go through a personal crisis without scones, muffins, or those giant hospital cookies! Who knew?

Our group participants have been very conscious: working hard at understanding their own patterns of weight challenge. Most of us have gained and lost before.

We raise the slightly scary and ever-present question: why should we be able to maintain our weight loss more effectively now?

In my opinion, it's because we truly are different: with new tools and a better understanding of our own underlying truths.

Plus, we have the opportunity to continue to meet as a group for that exceptional group support. 

So, congratulations to our Winners. Keep it up.

We're all in this together.
Linda Gromko, MD

Join Linda in Rowing Through the Winter - even Vicariously!

Here's to announce a new, and very personal blog, www.RowingThroughTheWinter.blogspot.com.  It celebrates a great love of mine: rowing. Rowing is a great form of exercise, and a wonderful way to make and connect with friends.

Of course, any form of exercise will work in a weight management and fitness program.

The best exercise, after all, is the one a person will do!

Take time to find what you like to do...even if exercise was never a high point in your life before. Try something new as you accomplish your weight transformation.

Think of exercise as "recess" for adults!

Join me as I row through the winter, physically and metaphorically. Glad to have you along.
We're all in this together.
Linda Gromko, MD

Thank you, Tim!

It is with sadness that we announce the resignation of our Director, Tim Franklin.

Brian Grev, Dr. Gromko's Medical Assistant who has been with the practice for years, has agreed to step up and take over Tim's responsibilities, at least on an interim basis. Brian has special interests in nutrition and in physical fitness. He will do an excellent job!

We welcome Brain in this new capacity, and thank Tim for his excellent service.

Linda Gromko, MD

"Why am I hungry?"

One of our members suggested a useful tool for getting in touch with emotional eating. When feeling hunger, she will stop, take a breath, and ask:

"Why am I hungry?"

Pretty basic? Not at all. For those of us with weight challenges, "Why am I hungry?" can be a critical question!

So often, the answer might be:

• "because I'm procrastinating..."
• "because I'm bored..."
• "because I'm tired..."
• "because I'm angry at my husband..."
• "because I'm frustrated at work..."
• "because I'm worried..."
• "because I'm facing a big decision..."

You name it....but so often, we notice our hunger cues come from something other than physical hunger!

Now if it's time to eat a meal/meal replacement, it may be actual physical hunger. But take the second to ask if there's something else going on!

Get in touch with the reasons for your own non-nutritional eating.
We're all in this together.
Linda Gromko, MD

Long Term Weight Management: It's Not a Sprint to the Finish!

 I overheard Tim Franklin, our Program Director, talking with a client,

"Remember, this is a marathon, not a sprint!" he said.

So true! But how human it is for us to want to lose our weight at lightening speed. It's sometimes hard to remember that it's taken a lifetime of habits and patterns to develop our weight problems in the first place.

Like Tim, I want to remind us all to remember the following:

1.  Stay on the Program.
2.  Don't freelance.
3.  Just get through today. Trust the Program.
4.  Easy to say, but try to ignore weight fluctuations; Weigh at the Office only - for consistency.
5.  Know that many people share similar struggles, and we're finding solutions together.

Many of us are moving towards Transition! This is where we are reminded that we are learning how to manage food for the rest of our lives.

We're not in this just for a prom dress anymore; we're in this for long-term, sustained results.
And remember, we're all in this together.
Linda Gromko, MD

Thin Feels Better...

Now that we are completing the 10th week of OPTIFAST, I've lost over 20 pounds and almost down to my "thinner weight." Clothing fits better, and my energy level has improved. What a relief it is to be doing this diet and seeing such good results. Most of all, I am beginning to feel like myself again.

I started on my weight loss quest about 11 years ago. At the time I weighed 213. My wake up call came when I nearly fell on my mom, then in her mid eighties - a tiny woman with osteoporosis.

The horror of almost falling on top of my tiny mother jolted me: what if I had broken her little body?

After 8-9 months on Weight Watchers, I lost just under 50 pounds. The diet was sound, and I have referred many patients to Weight Watchers over the years. The best part of my weight loss was embracing physical fitness. For the first time in my life, I really started exercising: spinning, weight training, and even rowing on Lake Union! It was great fun for me, and a tremendous stress relief.

I was able to maintain my weight loss for almost 10 years. Then, my husband was diagnosed with kidney failure, and the need to do Home Dialysis cut into my exercise time. Many hospitalizations later - for Steve, I found that I was gaining - not exercising as much. Furthermore, I entered into an addictive relationship with Starbucks scones and those enormous nutritionally empty hospital cookies.

I remembered that slogun: "nothing tastes as good as being thin feels!"

It was clearly time to get back on track, and it's been surprisingly easy to do so. OPTIFAST is easy to follow. You just "give it up" to OPTIFAST, i.e. follow the program, and it works!

I have no delusions: the scones and cookies can't come back - at least not with any regularity.. Fortunately, I've brought the exercise back - and it's wonderful. More and more, I realize that excess weight is a chronic condition which requires careful management. I understand that I'll be monitoring weight forever.

The benefits? I get to walk the talk when dealing with Metabolic Syndrome, high cholesterol, Adult Onset Diabetes, etc. I don't have to feel "asynchronous" when helping my patients manage these conditions. If I can exercise and lose weight, they can too.

The last time I lost weight, I found it surprising - and sad - to find that people seemed to think I was more intelligent when thinner. It was as though the IQ went up as the pounds came off! I could only imagine the discrimination, the loss of opportunity for people with many more pounds to lose!

I noticed that I felt more "human:" more included in the human race. Nobody watched when I was eating - of course, I was no longer eating the enchilada salad with real sour cream and the fried dessert.

It was just easier to be thinner. And it's easier already.

We're all in this together. Take care.
Linda Gromko, MD

"Tip from the Trenches" #1

Anything that makes your weight loss program even a little easier is a bonus. Follow our "Tips from the Trenches" from those who know:

Tip #1:

Don't get caught without your OPTIFAST food when there's a chance you might get stuck in traffic, etc.

Use quart-sized Ziploc-style bags to assemble a few provisions: Ready-to-Drink shakes, powdered shake mixes, or a bar or two. Hide these in your trunk or glove box so you'll never get caught without.

Remember, not having your Meal Replacements available - in the face of hunger - is a temptation to go off-program!

Remember, we're all in this together.
Linda Gromko, MD

Fiber - Getting to the "Bottom" of It

Everybody and their brother recommends eating a high fiber diet. And it's good advice. Fiber naturally regulates the motility of the gut. If the bowel is moving slowly, and you are constipated, fiber will increase the "flow of traffic." (Tim is writing this with me.) If, on the other hand, you have diarrhea, fiber will natuarally slow things down.

When starting OPTIFAST, our patients have noticed a range of bowel activity. But many have told us that taking a fiber supplement has been helpful in keeping things more normal!

While resources vary, many experts recommend 20-35 grams of fiber a day. Each OPTIFAST bar contains 4 grams of fiber. Knowing that you can use 2 bars per day, you need 12 more grams of fiber each day to get to the minimum requirement.

Benefiber is a 100% natural soluble dietary fiber that is taste-free and grit free. You can mix it with water, OPTIFAST soups and shakes; each serving contains 3 grams of fiber. So 4 servings a day of Benefiber will provide the 12 additional grams of fiber you need each day to make the minimum of 20 grams/day. You can purchase Benefiber in cannisters or individual packets at our clinic, and you can find it in many stores.

If you'd prefer, there are many other fiber supplements on the market: Metamucil, Citrucel, Fibercon, etc. Just make sure they are sugar free.

When transitioning to regular food, we encourage that you select foods that contain natural fiber - not only for your bowel regularity, but for its other health benefits as well (cholesterol lowering and reduction of diverticular disease, for example).

We're all in this together, and doing well!
Linda Gromko, MD

Organizing Your Food Helps Keep Track

One of our participants offered a great idea yesterday. She was having trouble tracking her daily meals, and developed the following system:

She has a separate food box for each day. She fills her boxes in advance, each with five meal replacement servings. Then, she simply eats the contents of the box through the day. When she's done, she's done.

How beautiful: simplicity! It reminded me of a "Mediset:" the pill boxes that are divided up, labeled Sunday through Saturday. In some Medisets, there are four openings per day - representing doses for morning, noon, dinner, and bedtime.

Our participant's system is certainly working for her; she's lost over 25 pounds in the first six weeks!

Tips like this keep us all going strong!

Tim and I have lost a combined total of about 40 pounds since mid June, and have found the plan to be very workable. We like the way we feel.

And, we're all in this together.
Linda Gromko, MD

Announcing the Summer Kick-Start!

Queen Anne Medical Weight Loss announces a new program: the Summer Kick-Start!

An abbreviated program, designed especially for those with 10-20 pounds to lose, the program features:

• 4 weeks on OPTIFAST Meal Replacements
• 2-4 week transition back to "Real Food" (or continuation on to the full OPTIFAST Program)
• Medical supervision
• Complete nutrition
• Ease: no shopping, no cooking -- less thinking about food
• A "Serious Solution to Weight Loss."

This is a particularly good option for people with BMI's under 30.

Individuals considering this Summer Kick-Start may contact Program Director Tim Franklin for a complimentary - and private - consultation at (206)281-7163 x 15.

We're all in this together.
Linda Gromko, MD

Should we try to lose weight when we are under stress?

Conventional wisdom says "Don't take on a weight loss program when you are under an unusual amount of stress."

And I guess there's something to that. The idea - I guess -  is that with less stress, you can focus more on your weight loss efforts.

But I'd ask, "When are we not under stress?"

As we said in an earlier Blog, time will go by with or without us! If you are under stress, remember that with OPTIFAST, you will greatly simplify your food routine. Additionally, you'll know you will be getting the nutrition you need. By the time your stressful period has eased up, you'll  feel relieved - and you won't be carrying that extra weight!

I've personally had a stressful few years - with a husband on Home Kidney Dialysis, his recent four-month hospitalization for a major open-heart surgery, and a move to a wheelchair accessible home because of his 24-hour-a-day care needs.

But during these recent chapters, I've been following OPTIFAST - and losing weight! While there hasn't been much that has been within my control recently, my personal weight management has been one area where I have taken control. And it feels great!

It's also rewarding to watch my son Tim - and our program participants - lose weight, too.

After all, we're all in this together.
Linda Gromko, MD

It's Summer - at Last! And Hydration is More Important Than Ever!

When following the OPTIFAST Program and other diets, it is critical to get enough fluid to drink. Our bodies, after all, are composed largely of water. As we lose weight, we excrete more fluids and waste products as urine.

We get a significant amount of water in the foods we normally eat. When our eating changes, we must be conscious of getting enough water.

Here are some important Hydration Tips to keep you healthy:

• Drink a minimum of two quarts (64 ounces) of water each day.

• Try to drink water or a non-caloric beverage between each OPTIFAST "feeding."

• Remember that some beverages - like coffee, caffeine tea, and colas - act as diuretics. This means they make you pee more, so you may become dehydrated more easily. We all know these beverages can be great helps during a diet; just limit them to the recommended maximum of 24 ounces each day.

• Exercise increases your fluid requirements. Be sure to take a water bottle with you when you work out.

• Summer heat increases your fluid requirements also. Drink more water and other fluids to allow for water loss from evaporation.

How can you tell if you are not getting enough fluid?

Our bodies have a variety of mechanisms to manage our fluid balance. If you are not getting enough fluid, your body will tell you by one or more of these signs and symptoms:

• Thirst

• Your urine will appear more concentrated, i.e. more yellow than usual. (When you are getting enough fluid, your urine will look almost as pale as water - except for the first urine of the day which is always more yellow.)

• Light-headedness, dizziness, or fainting - especially when getting up too fast

• Dry skin and lips

• Headaches

• Nausea

• Fatigue

• Generally feeling less well

As always, we at Queen Anne Medical Weight Loss want to see you succeed in your weight loss, and we want you to do it as safely as possible.

Remember, we're all in this together.
Linda Gromko, MD

Groups are Starting in July!

Queen Anne Medical Weight Loss is happy to announce that Group Sessions will begin in July, 2010.

Our participants will attend one of the following sessions (or both, for that matter!):

• Mondays, 12 noon -1 PM
• Wednesdays, 5:15 - 6:15 PM

Group sessions will be held in the 2nd Floor Conference Room of our building at 200 W. Mercer in Seattle. It's roomy and comfortable with plush leather chairs around a conference table. It's perfect for meetings, and it reminded Tim and me of Donald Trump's Board Room.

But in our meetings, we plan to:

• Explore helpful information to enhance our weight loss
• Gain support and suggestions from each other - all on a similar path
• Help us all ensure that THIS time, our weight loss will be permanent!

Plus, we have some great door prizes to help motivate our participants!

Group support is one of the components that makes the OPTIFAST Program so effective. After all, we're all in this together.
Linda Gromko, MD

Tim and Linda Climb to the Two Week Point!

Tim and I have completed just under two weeks on the OPTIFAST Program! We feel enormously proud of ourselves for taking this step.

There have been a few rough spots, but for the most part, we're getting through it pretty well.

Here are our "Tips of the Week!"

• Stick to regular "feedings," every three hours - like feeding a new baby! (A baby who's not feeding "on demand," like we used to do!)
• Try blending the powdered shakes with a handful of ice cubes in a sturdy kitchen blender for a refreshing summer treat.
• Tim likes an iced Americano as a between-meal beverage.
• Get plenty of rest, and get to bed at a reasonable hour; staying up too late puts us in touch with hunger signals.
• Plan to take food with you, like a Ready to Drink Brik or bar. Getting stuck without your meal is risky.

This past week, we have met some wonderful people who are taking enormous strides towards meeting their health and fitness goals. We honor their efforts, and are commited to do everything we can to help them succeed.

Check out the Orders Page on our Website: http://www.queenannemedicalweightloss.com/. You'll find some great, inexpensive products to help you on your journey.

We're all in this together!
Linda Gromko, MD

The Buddy System Really Works!

Changing habits is much easier when you've got a good support system. If you can stay on an eating program with a partner, it's so much simpler. There's less risk of someone undermining your efforts, or weakening your resolve!

We feel so strongly about this that we offer a "Buddy Discount" for partners or friends enrolling together in our OPTIFAST Program.

My son Tim and I are "buddies." Some days, he has more strength than I do. And some days, I encourage him. When we get to talking, it's easy for us to recapture our motivation if we're having a moment of challenge.

I've seen many people use the buddy system for walking, rowing, running, going to the gym -- or even for quitting smoking. We need each other as we make life changes.

We're all in this together.
Linda Gromko, MD

One Week Down...Along With Our Weight!

Whoa...that first week was a challenge! Tim and I started on the OPTIFAST Program. But, in spite of some hunger pangs and a few occasions of doubt, we stuck with it diligently. We ate a meal replacement every three hours, and drank plenty of water, diet pop, and herbal teas.

Today, we learned that we lost a combined thirteen pounds! That's quite a motivator to keep going!

Here's what we learned:

• Planning to have an additional meal on hand is a sensible idea. For us, it would have made a world of difference when we were stuck in traffic for over an hour!
• Starting and ending day with soup is a helpful trick; the soups are quite substantial.
• We found a product called a Blender Bottle - a shaker bottle with a wire whisk ball in it to make our shakes; we've ordered them to sell to our clients.
• Hydrating well is key. We found that drinking plenty of water, and having an herbal tea or a soft drink between meals kept the momentum going.
• We reminded ourselves that caffeine tea and coffee makes you lose fluid, so we stayed away from more than one or two each day.
• I decided not to go to my spin cycling class during the early part of the Program, but added it in without difficulty during the end of the week.

The most important thing we learned is that we can do this! And what a different summer this will be! Back in control of our own lives...

So, we feel triumphant - and proud of ourselves. We also feel that this first week of learning was critical in helping our clients as they start the OPTIFAST Program.

After all, we're all in this together.
Linda Gromko, MD

The Time Will Go By...With or Without Us!

Tim and I are starting our fourth day on the OPTIFAST Program! Have we had hunger? Certainly! Have we had thoughts about eating other foods? Of course we have.

But, we've stuck with it - supporting each other. We have a Meal Replacement every three hours from 7:30 a.m. to 10:30 p.m., and we have water and diet beverages in between meals.

We've kept busy - particularly as we set up our new OPTIFAST Program, Queen Anne Medical Weight Loss. There's been much to occupy our minds and our time.

We know that if we just stay with the eighteen-week Program - day in and day out, the time will go by. It will be October 2010 no matter what Tim and I do!

And if we are successful, October will come AND we will have met our weight loss and fitness goals! Left to our own devices, October would come and we would still be frustrated by the same issues of overweight and increased health risk.

So, while it's early, Tim and I feel we are already succeeding! We are adjusting, and even yesterday could sense that the early hunger we experienced wasn't so compelling. We simply wrapped our minds around the fact that in an hour or two, we'd have another meal. And if we just stay conscientious, we'll achieve our goals.

We'd like to hear about other people's early experiences with the Program.

We're all in this together!
Linda Gromko, MD

Linda and Tim Start the OPTIFAST Program!

This morning on the ferry traveling from Bainbridge Island to Seattle, my son Tim and I began the OPTIFAST Program.

With a ceremonial "toast" and a few affirmations, we drank our Ready-to-Drink Chocolate Shakes, jostling the containers to get every molecule!

It's a new day, a new adventure. And we are determined to succeed.

Tim Franklin is the Program Director at Queen Anne Medical Weight Loss -- a division of Queen Anne Medical Associates, PLLC in Seattle. The two of us are committed, and now accountable. We're in this together -- hoping to improve the quality of our own lives, and to help others in the process.

Knowing full well the medical problems that can arise from Metabolic Syndrome (my husband's kidney failure, diabetes, heart disease, etc.), we are determined to take control in our own lives and avoid the landmines.

We appreciate all the support we can get in helping us achieve our goal.

After all, we're all in this together.
Linda Gromko, MD

Why do we REALLY want to lose weight?

From a medical standpoint, we all know there are many excellent reasons to lose weight -- lower risk of heart disease, degenerative arthritis, diabetes, etc.

But, in my experience as a Family Doctor, I've learned that often the non-medical reasons speak louder!

Non-medical reasons for losing weight include the following. We'll keep adding to this list as time goes on!

• Wanting to buy clothes "off the rack."
• Sizing up chairs before sitting, to find a chair we know won't break or topple over.
• Feeling embarrassed when people watch us eat. We think they're making judgements!
• Dreading the possibility of needing a seatbelt extender on an airplane.
• Going to a class reunion -- or deciding not to go because we feel too heavy.
• Stepping out of the dating arena because we feel undesirable.
• Splitting a seam in your pants -- in front of God and everybody!
• Worrying that you won't be able to take care of yourself after an injury.
• Feeling out of synch with what we are trying to portray (i.e. the obese physician).
• Feeling out of control with eating too much, and knowing it isn't "glandular."

What are the non-medical reasons that resonate with you? Your doctor may be concerned about your cholesterol reading. And, certainly, you should be, too. But you may be more compelled by a comment your child makes, or a sudden realization that you're making life adjustments on account of your weight.

As we get started, reflect on your own reasons. THOSE are the reasons that really count!

We're all in this together.
Linda Gromko, MD

"I'm not doing anything differently!"

In my Family Practice, I frequently hear concerns of patients who have gained weight. I ask about their exercise and dietary habits, but so often, the response is this:

"I'm not doing anything differently! I'm eating the same. I'm exercising the same, but I just keep gaining weight!"

They're right, of course. The problem -- so much of the time -- is the natural tendency of our bodies to lose muscle mass, beginning at about age thirty-five. Muscle tissue requires more energy (i.e. calories) just to occupy space on our bodies. It has a higher metabolic rate.

Therefore, as we lose this valuable muscle, our bodies simply need fewer calories to get by! And, if we continue to eat and exercise at the same level, we WILL gain weight.

The answer, of course, is to build and defend muscle tissue. We do this through strength training. This can be weight training through a fitness class, working out with a personal trainer, using resistance bands -- anything that builds muscle.

Many people worry that weight training will add bulk. Genetic women are unlikely to "bulk" with unwanted muscle. Transgendered women avoid builking by using lower weights with more repetitions. Men (genetic males and trans-men) -- just enjoy the natural effect of testosterone in building muscle mass. It will come easily!

We all benefit from strength training, particularly if maintaining or achieveing a normal weight is a goal.

As they say, "Put a little iron in your diet!" (In this case, pump iron!) It's almost guaranteed to help your weight maintenence efforts.

If you're a novice, work with an expert. Start with small weights and work up. Don't push through pain! And if you have any cardiovascular warning signals like chest pain or tightness, shortness of breath, or light-headedness while exercising, STOP! Get a medical evaluation promptly.

We're all in this together!
Linda Gromko, MD

Seattle's Queen Anne Medical Associates, PLLC, announces that OPTIFAST is Coming in June 2010

Watch for Queen Anne Medical Weight Loss, a division of Queen Anne Medical Associates, PLLC, opening in June 2010. The program will feature OPTIFAST: a comprehensive weight management plan encompassing medical supervision, individual and group support, behavioral education, and nutritionally complete meal replacement products.

Queen Anne Medical Associates, PLLC, has served the greater Seattle area since 1989.

Our practice has long recognized the challenges of excess weight. And the problem is "expanding." Did you know that two-thirds of our population are now considered overweight or obese?

The health consequences of excess weight include:

• Heart disease
• Stoke
• High Cholesterol
• Musculo-skeletal problems such as Degenerative Joint Disease
• Reflux (heartburn)
• Adult Onset Diabetes Mellitus (Type II Diabetes)
• Urinary Stress Incontinence
• Erectile Dysfunction
• Depression
• Decreased Self-Esteem
• Sleep Apnea
• Asthma
• AND ON!

Just as important, though, life isn't as enjoyable when we are carrying excess weight. We feel everyone deserves to live as long--and as well--as possible.

Why would a Family Practice offer a Weight Management Program?

We believe we have reached a point in our society where it's irresponsible not to offer a program of some type. We've advocated WeightWatchers and Overeaters Anonymous for many years, and still recommend these programs without reservation.

For people who wish more structure in a program -- and less food-related decisions to make -- we think the OPTIFAST Program has great merit. It's referred to as a "Stimulus Narrowing Approach." That's where the Meal Replacement products come in: shakes, soups, and bars formulated to meet all daily nutritional requirements.

Naturally, the program must transition people back to "real food." By the end of the program, though, a person has learned to eat like a non-obese or overweight person! And, we have to "get it" by now that physical activity is required for steady weight maintenance.


After all, we're not in this for a prom dress anymore!

Please follow our blog as we explore a variety of weight and fitness issues.

We're all in this together.

Linda Gromko, MD