Archive for the ‘Eating’ Category
Monday, March 1st, 2010
At the most recent support group meeting, several patients who have not yet had gastric band surgery were in attendance. To the approximately 40 gastric band patients in attendance, these pre-op patients posed the question: “What was the hardest lifestyle change they needed to make to be successful with their weight loss?”
Not a single post-op patient raised their hand when asked if better food choices and avoiding junk food and sweets was the hardest lifestyle change after gastric band surgery. No one raised their hand when asked if exercising and being more active was the hardest lifestyle change they had to make. But all forty patients raised their hand when asked if eating slower and taking smaller bites was the most difficult change. If you are thinking about having surgery and know someone who already has a gastric band, ask them this question.
If you are preparing to undergo a weight loss surgery, please consider all the changes you will need to make to be successful with your weight loss and maintaining that weight loss. If you feel you may struggle with instituting those changes, you should seek the support of others who have done the same. If you are not willing to make those lifestyle changes, then weight loss surgery is not for you and will not be able to help you. Weight loss surgery is a tool, not a miracle cure. If you are interested in attending the Gastric Band Institute of Las Vegas support groups, please call us for a schedule at 702-313-8446.
– Dr. Darren Soong
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Tags: bariatric patient, Bariatric Surgeons, Dr. Darren Soong, Dr. James Atkinson, Gastric Band, Gastric Band Institute of Las Vegas, Gastric Band Institute of Las Vegas Support Groups, lap band, lap band surgery, las vegas, Las Vegas Weight Loss Doctors, lifetsyles changes post weight loss surgery, Weight Loss Support Groups, Weight Loss Surgeons, Weight Loss Surgery
Posted in Bariatric Surgeons, Eating, Gastric Band, Las Vegas Weight Loss Surgeons, Weight Loss Support, Weight Loss Support Groups, Weight Loss Surgery, lap band |
Thursday, January 28th, 2010
Hi there, Prudence Ticknor here again! You might remember me from the Special Edition Marathon Series blogs. As Bariatric Dietitian at the Gastric Band Institute of Las Vegas, I will now be regularly blogging on nutritional topics. If there is anything you’d like me to write about, please leave a comment here. Now onto my latest post…
Taco Bell recently started promoting its new “Drive-Thru Diet” after a 27-year-old woman in Florida claimed to lose weight on a diet of fast food tacos. But what does “drive-thru dieting” really mean? This woman did not lose weight in a quick period of time because she was eating healthy food. She lost weight over an extended period of time because she reduced her caloric intake by choosing from Taco Bell’s menu of lower calories items. Reducing caloric intake is what leads to weight loss success and how you reduce those calories is all relative.
Most of us want immediate results when we decide to go on a diet. We expect to get on the scale at the end of the week and see 5 pounds lost with no thought of whether that comes from water or muscles loss, which does not support long term weight loss but will hinder future weight loss. We are just happy that the scale number is lower. Such quick and easy weight loss is unrealistic for long term success. Small changes that can be made are just as important as any big change. Choosing fast food, but being mindful of your choices and choosing a lower calorie or smaller portion option will assist you in reaching and maintaining a healthy weight. How you get there is all relative to how much of a change you want to make with your food choices.
I’ve noticed that when ordering fast food many of us choose the “super size,” or the largest option over the small. The key for any long term change is to find a balance in what you are doing. Instead of cutting certain foods out completely, you can still feel the enjoyment and satisfaction from what you are eating by simply cutting back. Yes, this does include fast food!
A common recommendation is to cut back 500 calories per day to lose ½ pound per week. If you do eat a lot of fast food, it could be pretty simple to do this and not just at Taco Bell. Below are some helpful tips to cut back your calories on your next fast food visit:
- Passing on McDonalds dipping sauces eliminates approximately 75 calories.
- Changing from a large French fry to a small saves you 270 calories.
- Choosing a 6piece chicken nugget meal instead of a 10piece meal saves you 200 calories
- Most sauces on the sandwiches, like a quarter pounder, add an additional 100 – 200 calories.
- Changing from a large frappuccino to a small saves you 300 calories.
- Changing from a large regular latte to a small skinny latte saves you 170 calories.
I think you get the point! See how easy it would be to cut back the 500 calories but still enjoy your treats? Not only will you be decreasing caloric intake but by choosing smaller options you will also decrease sugar, sodium, trans fats, etc. that affect our health in the end.
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Tags: cutting calories in fast food, fast food and dieting, Gastric Band, Gastric Band Institute of Las Vegas, lap band, lap band surgery, nutrition and weight loss, nutritional facts and fast food, Prudence Ticknor, Taco Bell Drive-thru Diet, Weight Loss Surgeons
Posted in Eating, Nutrition |
Tuesday, November 24th, 2009
We want to make sure that we are fueled to capacity to give us that extra edge we can get from being properly fueled and hydrated! Therefore, I’ve put together a few tips for the days leading up to the marathon as well as the morning of the race.
2 days prior to race: Friday 12/04
1. Load up on fluids. Stay away from alcohol as it dehydrates you and interferes with the proper storage of glycogen. Do a hydration check: Do you urinate frequently and is your urine pale yellow in color? If so, you are hydrating enough. If you do not urinate frequently and your urine is dark in color, you need to increase your fluids.
2. Avoid high fiber foods like beans, bran cereals, gassy vegetables or hard to digest foods like fried foods or meats.
3. At this point, don’t try anything new. Eat what you already know works for you.
Day before race: Saturday 12/05
1. This is not a day to overeat. It is not about the amount of food but the types of foods you choose.
2. Think mostly carbohydrates with only a little fat or protein. If you have a hard time with carbohydrates like rice, bread or pasta, then use a white flat bread, pita bread, grits or you can use your sports drinks or gels that you have been using during training.
3. Choose your carbohydrate meal for a late lunch, like around 3pm. Stick with a light dinner.
Race Day Nutrition & Hydration 12/06
1. Staying hydrated is most important. Drink 2–3 cups of water two hours before the race and 1–2 cups 15 minutes prior to the race.
2. Think about drinking fluids about every 20 minutes or at every race station. Whether you are carrying your own drink or not, let the stations be a reminder to drink. Do not pass up hydrating at a station.
3. The race starts at 6am. You may want to eat something light like a piece of toast and a half a banana or a small amount of oatmeal or grits with a little honey 3 hours prior to the race. Stop eating solids 3 hours prior to the race to give your body time to digest. Stick with liquids after the 3 hour mark prior to the race.
4. Stick to the sports drinks, gels or beans you have been using during training. Do not use anything new. Your sports drinks will provide you the carbohydrates and sodium that is needed. The American College of Sports Medicine recommends drinks that contain between 4 – 8% carbohydrates in the form of glucose, sucrose or maltodextrins. Great choices would be Gatorade, All Sport, or Powerade.
Happy and Healthy Training,
Prudence
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Tags: Gastric Band, Gastric Band Adjustment, Gastric Band Institute of Las Vegas, Half Marathon Training, lap band, lap band surgery, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Las Vegas Weight Loss Doctors, marathon diet, marathon nutrition, Marathon Training Tips, pre-race nutrition, Race Day nutrition, Weight Loss Surgeons, Weight Loss Surgery
Posted in Eating, Gastric Band, Gastric Band Institute Events, Half Marathon Training, Rock n' Roll Las Vegas Marathon |
Tuesday, November 17th, 2009
Congratulations, we are on the downward slope and are tapering off our miles as we head towards the big day! It is important to remember that as we decrease our training mileage, our carbohydrate intake should be decreasing as well. These next three weeks you want to gradually decrease your carbohydrate intake to approximately 40% of your total intake; choosing low glycemic index choices like whole grain starches, beans, and vegetables to help maintain a steady blood glucose level. This week will be the last week we will need our sports drinks, gel packs, sports beans, etc. After our long run this week, 6 miles, you will not need the simple sugars again until race day.
Eating too much, eating not enough or choosing foods that may not be suitable for you can all affect how you perform race day. Follow the article below for great nutrition tips to consider in these last few weeks before race day.
http://www.runnersworld.com/article/0,7120,s6-242-301–12845-1-1-2,00.html
Happy and Healthy Running/Walking,
Prudence
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Tags: bariatric patient, Bariatric Surgeons, benefit performance, carbohydrates, complex carbohydrates, Gastric Band, Gastric Band Institute of Las Vegas, Gastric bypass, Half Marathon Training, lap band, lap band surgery, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Las Vegas Weight Loss Doctors, marathon nutrition, Marathon Training Tips, pre-race nutrition, simple carbohydrates, simple sugars, team fitness, Weight Loss Surgeons, Weight Loss Surgery
Posted in Eating, Gastric Band Institute Events, Half Marathon Training, Rock n' Roll Las Vegas Marathon |
Wednesday, October 28th, 2009
Halloween marks the first major event of the year’s holiday season. This Halloween let’s remember to be mindful of our holiday celebration customs in relation to our training. With the carnivals, office potlucks and trick-or-treating, comes candy. Many of you may be wondering if candy is totally off limits this year or will hinder your training. You may be thinking, “How can Halloween pass me by without one bite of a delicious chocolate treat?”
Remember, Halloween or not, candy is not off limits. You can have 1 oz. of candy 3 times per day with your meals, if you choose to. This holds true throughout the year, but we need to be more aware of our choices around the holidays. Often when we think of Halloween (or any holiday) as a once a year opportunity or as a special occasion, I find that it gives us permission to overdo it. Keep in mind, Halloween is not just about the candy. Instead of focusing on treats alone, get caught up in the fun of decorating your house or office, buying and carving pumpkins and eating pumpkin seeds (One serving of pumpkin seeds has 20 grams of protein). If you usually enjoy giving out candy at your desk, hand out plastic spider rings instead. Center your celebration around dressing up or creating a new costume. After all, dressing up in a goofy or scary costume really IS a once a year opportunity!
Now, you may wonder, “Do the simple sugars in candy hinder our trainings?” If you want to save your candy for our long run, you can use candy instead of using your gels, sports beans, etc. However, be mindful of whether or not this really allows you to enjoy the treat. “Simple sugar” means that the sugar breaks down faster into your blood stream. In regards to your body, simple sugars tend to make you feel tired, slow, sluggish – I think you get the point. For training you want to focus on complex carbohydrates, which I discussed last week, to stay alert and energized.
Remember we are walking/running 8 miles the day after Halloween - I know you guys want to feel your best! Enjoy your Halloween candy but don’t go over 1 oz at any meal you choose.
Happy Halloween and Happy Training,
Prudence
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Tags: bariatric patient, Bariatric Surgeons, candy and exercise, carbohydrates, complex carbohydrates, Gastric Band, Gastric Band Institute of Las Vegas, Gastric bypass, Half Marathon Training, Halloween, holiday season eating, holiday season exercise, lap band, lap band surgery, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Las Vegas Weight Loss Doctors, Marathon Training Tips, simple carbohydrates, simple sugars, team fitness, Weight Loss Surgeons, Weight Loss Surgery
Posted in Eating, Gastric Band, Gastric Band Institute Events, Gastric Sleeve, Gastric bypass, Half Marathon Training, Las Vegas Weight Loss Surgeons, Rock n' Roll Las Vegas Marathon, Weight Loss Support, Weight Loss Surgery, lap band |
Tuesday, October 20th, 2009
Now that our trainings are getting longer, I wanted to discuss the importance of fueling your body. Today let’s talk about the importance of carbohydrates. There are two types of carbohydrates, simple and complex. During training you want to increase your intake of complex carbohydrates. Complex carbohydrates break down at a slower rate which means they provide a slow, steady form of energy which is best for long distance training. A few complex carbohydrate food choices are pasta, rice, beans, vegetables, legumes and potatoes. Beans and legumes are great choices for bariatric patients since they include both protein and complex carbohydrates.
Where does the energy come from?
The energy we utilize during long distance training primarily comes from glycogen, which comes from carbohydrates. The more glycogen storage you have during training, the better you will feel and perform. The more you train, the more efficiently your body will store carbohydrates as glycogen. This means having a consistent exercise program will condition your body to convert more consumed carbohydrates into glycogen vs. being stored as fat. Because carbohydrates break down into glycogen, the more carbohydrates you take in, the more available glycogen becomes. However, don’t let this be an excuse to overdo your carbohydrate intake. For many, exercise is used as an excuse for an excessive intake of carbohydrates and typically poor quality food choices as well. Remember to be mindful of excessive intake that can sabotage your efforts for performance.
As a bariatric patient you are taught to eat 4 oz. of food a meal and I usually recommended that 3 of those oz. are protein. During training you may want to alternate your percentage of carbohydrate intake. For example, after trainings your post meal may consist of 2 oz. of protein and 2 oz. of a complex carbohydrate or 3 oz. of carbohydrate and 1 oz. of protein. The key is to pay attention to your body and find out what works best for you. Choose a combination of proteins and complex carbohydrates that help you feel your best.
Remember, complex carbohydrates are needed as part of a balanced meal plan for optimal performance and feeling great!
See this resource for complex carbohydrate options:
http://www.the-master-runner.com/complex-carbohydrate-foods.html
Happy and Healthy Training,
Prudence
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Tags: Allergan lap band, bariatric patient, Bariatric Surgeons, carbohydrates, complex carbohydrates, Dr. Darren Soong, Dr. James Atkinson, eating with the lap band, Ethicon Realize band, Gastric Band, Gastric Band Institute of Las Vegas, Gastric bypass, glycogen, Half Marathon Training, lap band surgery, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Las Vegas Weight Loss Doctors, Marathon Training Tips, protein, simple carbohydrates, team fitness, Weight Loss Surgeons, Weight Loss Surgery
Posted in Bariatric Surgeons, Eating, Gastric Band, Gastric Band Institute Events, Gastric Sleeve, Gastric bypass, Half Marathon Training, Las Vegas Weight Loss Surgeons, Rock n' Roll Las Vegas Marathon, Weight Loss Support, Weight Loss Surgery, lap band |
Wednesday, September 23rd, 2009
Congratulations team! You have completed two weeks of training and did four or more miles at your last long walk!
I want to thank everyone for coming out to the group trainings on Thursdays or Sundays. Your dedication is awesome! You are all off to a strong start.
We are on week three of training and will be doing five miles this week for our long run. Looking forward to seeing you there. On individual training days this week, possibly try new trails or tracks for your three, 60 minute walks and a new activity for your cross training day. Whatever you do, have fun with each session and don’t forget your two days of rest!
As the miles continue to grow, also remember to stay focused on the prize and keep yourself motivated. Log your struggles, trial and error methods and of course your successes. Collect bits of encouragement, such as a friend’s inspirational words or other quotes. Look back on these entries for extra motivation in the coming months.
“Nobody trips over mountains. It is the small pebble that causes you to stumble. Pass all the pebbles in your path and you will find you have crossed the mountain.” ~Author Unknown
Remember, it is just one step at a time! How are you guys staying motivated and continuing to commit? Please share your strategies!
Happy Healthy Running,
Prudence
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Tags: Bariatric Surgeons, Dr. Darren Soong, Ethicon Realize band, Gastric Band, Gastric Band Institute of Las Vegas, Gastric bypass, Half Marathon Training, lap band, lap band surgery, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Las Vegas Weight Loss Doctors, Marathon Training Tips, Rock n' Roll Marathon, Weight Loss Surgeons
Posted in Bariatric Surgeons, Eating, Gastric Band, Gastric Band Institute Events, Gastric Sleeve, Gastric bypass, Half Marathon Training, Las Vegas Weight Loss Surgeons, Rock n' Roll Las Vegas Marathon, Weight Loss Support, Weight Loss Surgery |
Wednesday, August 26th, 2009
One topic brought up in the last support group was that some patients noticed that their restriction was tighter in the morning than later in the day and at night. For some the change is dramatic enough that they have trouble with solids in the morning and have to eat soft foods like yogurt, but seem to have too little restriction at night. Some patients don’t notice this difference at all, but for those that do, it can make finding the “perfect” adjustment more difficult.
We believe that the morning tightness is from increased blood flow to the stomach and intestines during sleep which increases the stomach wall thickness temporarily. Remember, any swelling can lead to increased restriction. So, if you are experiencing this, be sure to discuss it with our physician’s assistants, Brian or Melissa, during your adjustment visits. Also, patients considering the band procedure are welcome to attend support groups to meet other patients and learn more about living with the band. For more information on our support groups, please call 702-384-8446.
– Dr. Darren Soong
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Tags: Allergan lap band, Bariatric Surgeons, Dr. Darren Soong, Ethicon Realize band, Gastric Band, Gastric Band Adjustment, Gastric Band Institute of Las Vegas, lap band adjustment, lap band surgery, Las Vegas Weight Loss Doctors, Single Incision Gastric Band, Weight Loss Surgeons, Weight Loss Surgery
Posted in Bariatric Surgeons, Eating, Gastric Band, Gastric Band Adjustment, Gastric Sleeve, Las Vegas Weight Loss Surgeons, Realize Band, Weight Loss Support, Weight Loss Surgery, lap band |
Wednesday, July 29th, 2009
If you haven’t been to one of the gastric band support groups lately I can tell you that the patients that have been attending regularly have been extremely positive and helpful. The support they show each other and new group attendees is quite impressive. The “hot topic” last night was using Chia seeds for health and appetite control. Patient Becky even brought sample Chia seed gel shots. Prudence, our nutritionist/bariatric coach, likes the health benefits of Chia seeds as they are high in protein, fiber, and antioxidants. Also, the patients find that it can help curb hunger between meals and adjustments with very few calories.
At the latest support group, there was one person who had not yet had her surgery and she was able to get great input from experienced band patients firsthand. The next band support group meeting is August 25, 2009 starting at 6pm and ending at 7:30 pm. Meetings are free for all Gastric Band Institute and Surgical Weight Control Center patients and potential patients. Hope to see you there.
– Dr. Darren Soong
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Tags: Allergan lap band, Bariatric Surgeons, Dr. Darren Soong, Ethicon Realize band, Gastric Band, Gastric Band Adjustment, Gastric Band Institute of Las Vegas, Gastric bypass, lap band surgery
Posted in Bariatric Surgeons, Eating, Gastric Band, Gastric Band Institute Events, Gastric Sleeve, Gastric bypass, Las Vegas Weight Loss Surgeons, Realize Band, Weight Loss Support, lap band |
Wednesday, July 22nd, 2009
After surgery, most patients start off weighing their food with a food scale every meal and being very successful with their weight loss. When patients plateau or stop losing weight, it almost always corresponds to when they stop using the scale and “guesstimating” or eyeballing their meal portions.
In order for your brain to keep your body from being hungry, it will portion out enough food to keep your weight stable, or keep you from losing weight. The food scale makes sure that your portions are small enough that your body can lose weight. Also, that’s the most accurate way gastric band patients can know if they need a band adjustment. When the same size meal that used to fill them up, no longer does, an adjustment is needed. If you are eating different size meals you won’t know for sure when it’s time for an adjustment. Also, because the band is a mechanical device, it doesn’t change or adapt until we change it. It is very hard to adjust the band properly if the patient is eating inconsistent amounts. Sometimes the band may feel too tight and sometimes not tight enough if you are eyeballing the portion size and eating inconsistent amounts.
Almost everyone who stops losing weight after surgery will admit that they stopped using their food scale to weigh their 4oz meals. Please remember, the time to stop using the food scale is when you reach your goal weight.
– Dr. Darren Soong
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Tags: Allergan lap band, Bariatric Surgeons, Dr. Darren Soong, Ethicon Realize band, Gastric Band, Gastric Band Adjustment, Gastric Band Institute of Las Vegas, lap band adjustment, lap band surgery, Las Vegas Weight Loss Doctors, Weight Loss Surgeons, Weight Loss Surgery
Posted in Bariatric Surgeons, Eating, Gastric Band, Gastric Band Adjustment, Las Vegas Weight Loss Surgeons, Realize Band, Weight Loss Support, Weight Loss Surgery, lap band |
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