Archive for the ‘Nutrition’ Category
Wednesday, June 30th, 2010
Bringing fun, color and health together is the perfect cooking combination! Adding natural herbs and spices into your recipes to add flavor, color and health benefits is truly something to celebrate. Try the recipe below this 4th of July weekend to create your food fireworks! Also check out the fun cooking health facts below.
Festive Fruit Sauce
This delicious dessert sauce is perfect for any summer event or occasion, and it’s so easy to make!
Ingredients:
½ can (15 ounces) peach slices in natural juice
¾ cup fresh blueberries
¼ cup Just Like Sugar
1 tablespoon cornstarch
1 tablespoon cinnamon
½ teaspoon almond flavoring
4 to 6 large fresh strawberries, sliced
Preparation:
Drain juice from peaches into a saucepan. Combine Just Like Sugar and cornstarch; stir in to juice. Cook over medium-low heat until thick. Add almond flavoring and cinnamon, reserved peach slices, sliced strawberries and blueberries; heat throughout.
Serve over angel food cake for guest or add to cottage cheese, Greek yogurt or ricotta cheese for bariatric patients for a high protein and tasty treat! Gastric bypass patients, please note that a 1oz serving will keep you below 15g of carbohydrates and help prevent dumping.
Serves approximately 4
Fun Cooking Health Facts
· Adding color to your meal can increase the production of feel good hormones increasing your over all sense of meal satisfaction
· Just Like Sugar has 0 calories, scores a 0 on the glycemic index, is made from all natural food derivatives and contains fiber. It is a perfect alternative to regular sugar or sugar substitutes that can actually decrease hunger as you eat it.
· Blueberries are a good source of antioxidants and fiber that assists with healthy skin, a healthy body, and the feeling of hunger satisfaction?
· Cinnamon can reduce nausea and can increase insulin sensitivity to help focus burning of fat.
Happy 4th of July!
Prudence
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Tags: bariatric patient, Cooking Facts, Fourth of July Recipes, Gastric Band, Gastric Band Institute of Las Vegas, Gastric bypass, Health Facts, lap band, lap band surgery, Las Vegas Weight Loss Doctors, Prudence Ticknor, Recipes for bariatric patients, Weight Loss Surgeons, Weight Loss Surgery, Weight loss surgery recipes
Posted in Eating, Gastric Band, Gastric Sleeve, Gastric bypass, Nutrition, Weight Loss Support, lap band |
Monday, June 21st, 2010
Do you find that you are physically hungry between meals? While many patients have become aware of their mindless snacking patterns throughout the day, others may actually be experiencing physical hunger. If this applies to you, please take a few minutes to think about the recommendations below to assist in alleviating hunger between meals.
Are you getting enough protein?
I know many of you have been told to eat 60 grams of protein per day, 20 grams per meal. Sixty grams of protein is for minimal health, not optimal health goals. Research is now showing that for optimal weight loss and minimal muscle loss, the magic number is 90 grams of protein per day. Keep in mind that for every pound of muscle, your body burns calories 4 times as fast. Many of you may have lost an initial amount of weight but cannot seem to lose the rest. This could possibly be due to muscle loss.
How does a bariatric patient get 90 grams of protein?
Following the 4 ounce rule (3 ounces in protein + 1 ounce of additional food) you receive approximately 60 grams of protein per day. We are now recommending that you have 3 meals plus the addition of a protein shake each day. The shake will add the extra 30 grams of protein you need to your diet. Please note that the protein shake is not equivalent to a fourth meal.
After bariatric surgery it is difficult to get the recommended fiber intake of 21 – 35 grams per day.
Fiber has the great benefits of filling you up and assisting you with staying satisfied between meals. Bariatric patients can consume the recommended amount of fiber by adding Chia seeds to their meal plan. Chia seeds expand in your stomach pouch making you feel as if you are full. We recommend consuming one tablespoon 3 times per day to reach the minimum requirement of 21 grams of fiber. Remember, when eating Chia seeds you need to make sure you are drinking water. Chia seeds can be added to water, protein drinks or other foods. You can purchase Chia seeds in the GBI office or at Whole Foods.
Are you still experiencing hunger in-between meals?
After assessing your protein and fiber intake, band patients who still feel physically hungry may need to make an appointment for a fill.
Please feel free to contact me with any questions, or post a comment here!
Prudence
PrudenceT@bandandbypass.com
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Tags: bariatric patient, Bariatric Surgeons, between meals, chia seeds, Dr. Darren Soong, Dr. Donald Tice, Dr. James Atkinson, fiber intake, Gastric Band, Gastric Band Institute of Las Vegas, lap band, lap band adjustment, lap band surgery, Las Vegas Weight Loss Doctors, physical hunger, protein intake, Prudence Ticknor, staying full, staying full between meals, Weight Loss Surgeons, Weight Loss Surgery
Posted in Eating, Gastric Band, Las Vegas Weight Loss Surgeons, Nutrition, Psychological, Weight Loss Products, Weight Loss Support, Weight Loss Surgery, lap band |
Friday, May 21st, 2010
A new law tucked into the U.S. health reform bill requires that restaurants with 20 locations or more display calorie counts on menus, menu boards and drive-throughs. Although many restaurants already display calorie counts on a wall, or their website, the new law makes this information more visible. The purpose is to make sure customers see calorie information as they are ordering to help them make the most informed decisions.
I am very excited about this new requirement and I think it will be a huge eye- opener for most people when they see calorie counts start popping up on menus. I believe it will make people stop and think about the choice they are making and hopefully reconsider opting for the unhealthy items. Oftentimes we don’t understand why we weigh as much as we do. We may think that we are making healthy choices, but then learn that the cappuccino we regularly pick up from Starbucks or the salad we ate for lunch at Wendy’s could be hindering us from having a healthy, low-calorie, diet. My hope is that this new law will also force restaurants to provide more low-calorie, healthy menu items for their patrons because of customer demand and a reduction in the sale of the unhealthiest items.
Fighting our nation’s obesity epidemic requires health education. I see this as a great step in leading our country to become better educated about the food they are placing in their bodies. Of course, unhealthy food options will still be available in restaurants, but we will be more enlightened to make the best decision possible if we seek to make healthy choices.
More on the new health law can be found here.
– Dr. Darren Soong
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Tags: Bariatric Surgeons, calorie counts, Dr. Darren Soong, fast food, Gastric Band, Gastric Band Institute of Las Vegas, Gastric bypass, health law, lap band, lap band surgery, Las Vegas Weight Loss Doctors, restaurants, Weight Loss Surgeons, Weight Loss Surgery
Posted in Bariatric Surgeons, Eating, Gastric Band, Gastric Sleeve, Gastric bypass, Healthcare, Las Vegas Weight Loss Surgeons, Nutrition, Psychological, Weight Loss Support, Weight Loss Surgery, lap band |
Friday, April 9th, 2010
 Photo from www.thedailygreen.com
In support group meetings the experienced band patients frequently tell the newer patients to drink more water and that water is their new “best friend.” Here are some interesting facts about water that I recently came across:
- About 75% of Americans are chronically dehydrated and don’t drink enough water.
- Even mild dehydration will slow down a person’s metabolism by about 3%.
- About 37% of Americans have a weak thirst mechanism and mistake thirst for hunger pangs. Interestingly, this is also about the percentage of obesity.
- A University of Washington study found that on dieters, one full glass of water shut down night hunger pangs on nearly 100% of study participants.
The average person should be drinking at least 8 glasses (8 oz.) of water each day. Of course this amount should be increased with physical activity, hot weather, illness or pregnancy, or any other factor that can increase dehydration. An extra 1 ½ to 2 ½ cups of water should be enough for short bouts of exercise, but intense exercise lasting more than an hour requires more water intake.
– Dr. Darren Soong
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Tags: bariatric patient, Bariatric Surgeons, Dr. Darren Soong, Gastric Band, Gastric Band Institute of Las Vegas, Gastric bypass, lap band, lap band surgery, Las Vegas Weight Loss Doctors, water intake, Weight Loss Support Groups, Weight Loss Surgeons, Weight Loss Surgery
Posted in Bariatric Surgeons, Eating, Gastric Band, Gastric Sleeve, Gastric bypass, Las Vegas Weight Loss Surgeons, Nutrition, Weight Loss Support, Weight Loss Surgery, lap band |
Monday, April 5th, 2010
I read an interesting article last week while on vacation in Hawaii that stated that researchers in Germany have found that eating slower leads to a greater feeling of satiation or fullness versus eating the same amount faster. They believe that endorphins released when eating fast stunts the satiation feeling so people end up eating more. When we eat slowly, we are better able to recognize the signal in our brain that tells us we no longer need to keep eating.
We always tell our lap band patients to eat slower, mainly so that they mechanically do not get food stuck, but this is yet another reason for everyone trying to lose weight to learn to eat slowly.
– Dr. Darren Soong
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Tags: bariatric patient, Bariatric Surgeons, Dr. Darren Soong, Gastric Band Institute of Las Vegas, lap band, lap band surgery, Las Vegas Weight Loss Doctors, Weight Loss Surgeons, Weight Loss Surgery
Posted in Bariatric Surgeons, Eating, Gastric Band, Las Vegas Weight Loss Surgeons, Nutrition, Weight Loss Support, Weight Loss Surgery, lap band |
Monday, March 29th, 2010
 Photo from Morethings.com
I saw an interesting article on the Internet the other day which looked at how our meal portion sizes have changed over the past generations and throughout history. Old paintings like The Last Supper were studied and the meal portion sizes were analyzed and compared to meal sizes today. Based upon this analysis, it was determined that the average American main course meal portion size has increased over 60% in the past millennium! The size of our plates have also increased by the same amount. Meanwhile, all our modern technology, i.e., cars, cell phones, computers, etc., has changed our lifestyles so that we burn MUCH less calories than prior generations. It’s no wonder the percentage of overweight Americans approaches 70%.
It’s simple math: If our daily energy intake (the number of calories we eat) exceeds our daily energy output (the amount of calories we burn), then our excess of consumption is going to catch up with us and cause us to gain weight. The average adult needs to eat between only 1,500 and 2,000 calories a day. For those that are more active, 2,500-3,000 is typically sufficient. If you have questions about your personal caloric intake and what you need to reach or sustain a healthy weight, I suggest you seek the advice of your personal physician or a dietitian who can evaluate your daily activity, age, height and weight to determine what your body requires.
– Dr. Darren Soong
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Tags: Allergan lap band, bariatric patient, Bariatric Surgeons, caloric intake, Dr. Darren Soong, Gastric Band, Gastric Band Institute of Las Vegas, lap band surgery, Las Vegas Weight Loss Doctors, portion sizes, The Last Supper portion sizes, Weight Loss Surgeons, Weight Loss Surgery
Posted in Bariatric Surgeons, Eating, Gastric Band, Las Vegas Weight Loss Surgeons, Nutrition, Weight Loss Support, Weight Loss Surgery, lap band |
Monday, March 8th, 2010
When most of us take time to analyze ourselves, we focus on our weight, skin or signs of aging. We rarely think about our mind; how we feel, how we make decisions or how we view the world. However, it is actually our mind that is the key to an overall healthy lifestyle.
“To look and feel your best, you MUST first think about and optimize your brain.”
– Daniel G. Amen, M.D.
Your mind is in charge of everything that you do. Every bite of food, every critical thought you allow yourself to dwell on or every workout you choose to complete or skip are all choices that start with the mind. Once you begin to change your focus from the external to the internal by focusing on your mind, you will start to notice changes in your behavior.
There are two things you can begin doing to assist you in taking charge of your mind and health:
1. Get mind gratitude! Take time to appreciate your mind and all the power and abilities that it has.
2. Begin a daily mindful breathing or mediation practice.
Meditation is a great way to exercise your brain. It activates the parts of the brain that are the most thoughtful. With daily meditation you make more thought-out, self-controlled decisions. Research has shown that focusing on the mind by practicing basic meditation and/or breathing techniques can relax your entire body and put it into a calm state. Simply focusing on breathing from the diaphragm can decrease stress levels. If you are an emotional eater, for example, similar mind exercises are more successful for assisting you as you work through a food craving than willpower alone. When you begin to focus on the mind you will be amazed at how you will transform to an overall healthier, more energetic and more satisfied you!
For more information about mindfulness, meditation and your mind, contact me at PrudenceT@bandandbypass.com.
- Prudence
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Tags: bariatric patient, Bariatric Surgeons, Gastric Band, Gastric Band Institute of Las Vegas, lap band, lap band surgery, Las Vegas Weight Loss Doctors, Weight Loss Support, Weight Loss Surgeons, Weight Loss Surgery
Posted in Bariatric Surgeons, Gastric Band, Las Vegas Weight Loss Surgeons, Nutrition, Psychological, Weight Loss Support, 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 |
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