Healthy Heroes: Dr. Scott Cohen
In collaboration between the Chenango County Healthy Heart Coalition and The Evening Sun, we will be running a monthly series of articles on individuals in our community who exemplify a healthy lifestyle. The Healthy Heart Coalition, whose lead agency is Chenango Memorial Hospital, has compiled a list of individuals who have made the conscious decision to live a healthy life. Whether through diet, exercise, or overcoming health related issues, these people serve as an example to us all that becoming healthy is possible for anyone. If you know someone who you would like to nominate as a Healthy Hero, contact Jessica Lewis at 337-3080 or e-mail jlewis@evesun.com.
Dr. Scott Cohen has an easy way of convincing his patients that making the transition to a healthy lifestyle can be done. He simply shows them a picture of himself from about four years ago.
Today, Dr. Cohen is the picture of health. He stays in shape by doing things he enjoys, like biking, swimming, hiking, skiing and playing racquet ball, but four years ago, Cohen explained things were much different. He remembers weighing just over 240 pounds and thinking “enough is enough.”
Looking back, Cohen said the trigger for him was looking at a picture of himself and his daughter at Saranac Lake. “Someone took a picture of us in a canoe, and I looked terrible,” he remembered. In addition to that, Cohen said there were things that he wanted to do that he couldn’t do. “I couldn’t keep up with my friends when we were biking. I couldn’t play with my daughter,” Cohen said.
It was then that Cohen made the decision to become more healthy. The process wasn’t easy, but by setting small, reasonable goals, he was able to complete his weight loss journey, eventually losing over 80 pounds.
“There are two times when it is really difficult,” Cohen said. “The initial time is the worst. It’s tough to get into a new routine, but once you make it through the first month, it gets better.” The doctor explained that little things like having a buddy to work out with can make the process easier. “It you have someone to work out with, then you can force each other to go,” Cohen said. Setting small goals is another tip to help keep your motivation, he added. “You have to have goals that are reasonable and attainable in a short amount of time,” he said. “If your goal is to lose 80 or 90 pounds like mine was, you’re looking at a year and a half, or two years down the road.” Cohen explained setting a series of simple goals helps keep you motivated and gives you a chance to readjust your goals with every success.
“You also need to find simple, non-food related rewards when you hit those goals,” Cohen said.
For Cohen, the transition to a healthy lifestyle didn’t come as a result of exercise alone, adjusting his eating habits was also a big part of the process. “In our society, we eat thousands more calories than we should based on our activity levels,” Cohen said. He explained that a food diary helps for some of those people, including him. When starting his new habits, Cohen relied on a free calorie counting web site, www.calorie-counter.com. There are many similar free sites available, Cohen said.
“One thing I found along with other people is that you really need to weigh and measure everything and take into account everything that goes into your mouth,” he said.
Cohen utilizes many food tricks. For instance, he says, never drink your calories. “A chocolate shake is 400 to 500 calories, lattes are hundreds of calories that you’re wasting. Instead drink a coffee with some skim milk and Splenda and spent your calories on two Oreos,” Cohen said. He added that common misconceptions often lead people to make bad decisions. A lot of people think a bagel is better for you than a doughnut, but in most cases, you’re better off going for a 250 calorie cake doughnut than a bagel slathered with high calorie cream cheese, Cohen added.
The most important thing to remember, Cohen said, is that it is possible to lose weight and be healthy. “A fair number of the people who I’ve seen have success stories for losing weight,” Cohen said. “I’m proof that it is possible, without surgery and things like that.”
While the doctor admitted there are always stumbling points, he said it is possible to overcome them. “Winter time is difficult,” Cohen explained that during the warmer months he often takes two to five hour bike rides on the weekends, which are simply not possible in the winter. “In the winter time we’re in hibernation mode, we eat more, crave comfort foods and put on weight from that. But we try to address that with people,” Cohen said.
While making the transition to good health isn’t always easy, Cohen said there are tips that anybody at any health level can adopt. “You don’t start by exercising for hours a day. You start with maybe 15 to 20 minutes of exercise a day, like walking, swimming or playing basketball. From there you can increase the time and intensity until you work up to an hour a day.” In terms of food, Cohen said calorie density is important for helping your body feel full longer. He explained that 12 ounces of bread is nearly 1000 calories and you’ll be hungry again in an hour. In comparison, 12 ounces of lettuce is only 75 calories, and because it has more fiber, you feel less hungry. “Calorie density is about getting more volume and less calories,” Cohen said.
In addition, Cohen added, changing the focus at meals is another easy weight loss trick. “The calorie-laden foods should be the small part of the meal,” he said, pointing out that vegetables and healthy dishes should be the main part.
Cohen also said small things like brushing your teeth after dinner or not keeping unhealthy foods in the house can help prevent evening snacking.
Although Cohen admitted he sometimes gains a few pounds during the winter months, he said he couldn’t imagine going back to a more unhealthy lifestyle. “I enjoy the things I’m doing now,” he said. For other people who want to follow his example and take the first steps toward losing weight, Cohen said the first thing you have to do is make the decision to be healthy. “You have to decide you want to do it. It’s going to be hard if you don’t really want to do it,” he said. Cohen added, “Being healthy is a lifelong process.”
Dr. Scott Cohen has an easy way of convincing his patients that making the transition to a healthy lifestyle can be done. He simply shows them a picture of himself from about four years ago.
Today, Dr. Cohen is the picture of health. He stays in shape by doing things he enjoys, like biking, swimming, hiking, skiing and playing racquet ball, but four years ago, Cohen explained things were much different. He remembers weighing just over 240 pounds and thinking “enough is enough.”
Looking back, Cohen said the trigger for him was looking at a picture of himself and his daughter at Saranac Lake. “Someone took a picture of us in a canoe, and I looked terrible,” he remembered. In addition to that, Cohen said there were things that he wanted to do that he couldn’t do. “I couldn’t keep up with my friends when we were biking. I couldn’t play with my daughter,” Cohen said.
It was then that Cohen made the decision to become more healthy. The process wasn’t easy, but by setting small, reasonable goals, he was able to complete his weight loss journey, eventually losing over 80 pounds.
“There are two times when it is really difficult,” Cohen said. “The initial time is the worst. It’s tough to get into a new routine, but once you make it through the first month, it gets better.” The doctor explained that little things like having a buddy to work out with can make the process easier. “It you have someone to work out with, then you can force each other to go,” Cohen said. Setting small goals is another tip to help keep your motivation, he added. “You have to have goals that are reasonable and attainable in a short amount of time,” he said. “If your goal is to lose 80 or 90 pounds like mine was, you’re looking at a year and a half, or two years down the road.” Cohen explained setting a series of simple goals helps keep you motivated and gives you a chance to readjust your goals with every success.
“You also need to find simple, non-food related rewards when you hit those goals,” Cohen said.
For Cohen, the transition to a healthy lifestyle didn’t come as a result of exercise alone, adjusting his eating habits was also a big part of the process. “In our society, we eat thousands more calories than we should based on our activity levels,” Cohen said. He explained that a food diary helps for some of those people, including him. When starting his new habits, Cohen relied on a free calorie counting web site, www.calorie-counter.com. There are many similar free sites available, Cohen said.
“One thing I found along with other people is that you really need to weigh and measure everything and take into account everything that goes into your mouth,” he said.
Cohen utilizes many food tricks. For instance, he says, never drink your calories. “A chocolate shake is 400 to 500 calories, lattes are hundreds of calories that you’re wasting. Instead drink a coffee with some skim milk and Splenda and spent your calories on two Oreos,” Cohen said. He added that common misconceptions often lead people to make bad decisions. A lot of people think a bagel is better for you than a doughnut, but in most cases, you’re better off going for a 250 calorie cake doughnut than a bagel slathered with high calorie cream cheese, Cohen added.
The most important thing to remember, Cohen said, is that it is possible to lose weight and be healthy. “A fair number of the people who I’ve seen have success stories for losing weight,” Cohen said. “I’m proof that it is possible, without surgery and things like that.”
While the doctor admitted there are always stumbling points, he said it is possible to overcome them. “Winter time is difficult,” Cohen explained that during the warmer months he often takes two to five hour bike rides on the weekends, which are simply not possible in the winter. “In the winter time we’re in hibernation mode, we eat more, crave comfort foods and put on weight from that. But we try to address that with people,” Cohen said.
While making the transition to good health isn’t always easy, Cohen said there are tips that anybody at any health level can adopt. “You don’t start by exercising for hours a day. You start with maybe 15 to 20 minutes of exercise a day, like walking, swimming or playing basketball. From there you can increase the time and intensity until you work up to an hour a day.” In terms of food, Cohen said calorie density is important for helping your body feel full longer. He explained that 12 ounces of bread is nearly 1000 calories and you’ll be hungry again in an hour. In comparison, 12 ounces of lettuce is only 75 calories, and because it has more fiber, you feel less hungry. “Calorie density is about getting more volume and less calories,” Cohen said.
In addition, Cohen added, changing the focus at meals is another easy weight loss trick. “The calorie-laden foods should be the small part of the meal,” he said, pointing out that vegetables and healthy dishes should be the main part.
Cohen also said small things like brushing your teeth after dinner or not keeping unhealthy foods in the house can help prevent evening snacking.
Although Cohen admitted he sometimes gains a few pounds during the winter months, he said he couldn’t imagine going back to a more unhealthy lifestyle. “I enjoy the things I’m doing now,” he said. For other people who want to follow his example and take the first steps toward losing weight, Cohen said the first thing you have to do is make the decision to be healthy. “You have to decide you want to do it. It’s going to be hard if you don’t really want to do it,” he said. Cohen added, “Being healthy is a lifelong process.”
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