Archive for the ‘Weight Loss Products’ Category
Monday, April 11th, 2011
I get this question a lot: “Which are better: Chia seeds or flax seeds?” While both seeds fall in the super food category, which one is the top power house of nutrients? I’ll let you decide.
Nutritional Facts (per 2 tbsp):
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Chia Seeds
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Flax Seeds
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Calories:
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122
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80
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Protein:
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4g
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3g
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Omega 3 fatty acids:
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6g
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2.7g
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Fiber:
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6.9g
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4g
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Chia Seeds compared to other functional super foods:
Chia seeds have:
- 3 times more iron than spinach
- 15 times more magnesium than broccoli
- 8 times more omega 3 than pink salmon
- 3 times more antioxidants than blueberries (main antioxidants being: chlorogenic acid, caffeic acid, & flavanol glycosides)
Other nutrient comparisons:
Chia seeds have:
- 6 times more calcium than milk
- 9 times more phosphorus than milk
- 19 amino acids and are high in tryptophan (the amino acid that assists in making serotonin our “feel good” hormone)
Usage and Storage:
- With Chia seeds, you can absorb the nutrients when the seeds are whole or ground. Flax seeds have to be ground in order for you to get the nutrients.
- The shelf life of Chia is much longer than flax seed.
- Flax seed have to be stored in the refrigerator due to the seeds being easily oxidized and the nutritional value decreased.
Facts on Chia:
Chia seeds are grown from the salvia hispanica plant that was discovered thousands of years ago by the ancient Aztec and Mayan people of Central and South America.
The mucilage, soluble fiber in Chia seeds, creates a gel when the seeds are added to liquids or will create a gel in your stomach. This gel creates a barrier between carbohydrates and digestive enzymes. This results in slower digestion of carbohydrates – so no sugar highs and lows when using Chia seeds and no over production of insulin. Remember, increased insulin production causes increased amounts of calories to be stored as fat. Blood sugar lows also are a culprit to many of the cravings we have. By preventing or minimizing sugar lows you decrease the number of cravings you will have!
Chia seeds expand 7 – 9 times their size! What this means for you is that you will be satisfied with less food or if you add the seeds to a drink they will allow you to feel like there is food in your stomach even though there is not. Overall Chia seeds will assist you in achieving the feelings of satisfaction that you are wanting from food.
Chia seeds absorb up to 10 times their weight and water. They are hydrophilic which means they are water loving. This increased water is important to hydrate your cells so they can function at optimal level, hydrated skin cells for radiant looking skin and much more!
What’s your decision?
Chia seeds are a small functional powerhouse that you want to have 3 -4 tablespoons per day! Note: if not used to using Chia seeds start slow in usage and work your way up to the 3 -4 tablespoons. Also, as you incorporate Chia seeds remember to increase you water content.
Chia seeds are available in the GBI office or online at WhyDiet.com!
Let me know your thoughts or questions by commenting below!
Yours in health,
Prudence
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Tags: bariatric patient, carbohydrates, chia seed benefits, chia seeds, flax seeds, Gastric Band Institute of Las Vegas, pre-race nutrition, Prudence Ticknor
Posted in Eating, Nutrition, Weight Loss Products, obesity |
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 |
Thursday, October 1st, 2009
If you’ve been following the training schedule, you’ll notice that we’ve included at least one day of cross training or strength training in each week’s routine. While our major focus is building our mileage up to 13.1 miles, I wanted to discuss the importance of these cross training days and how they will help us train for our big day.
Why cross train?
Each week we work on our speed and endurance during our short and long walks. Cross training days keep our bodies moving but also provide us a rest from the regular trainings. As light, easier workouts they allow our muscles to recover from the walking sessions. Cross training decreases the chance of having a burnout and can strengthen muscle groups and soft connective tissues in our body. Upper body strength building is also important as neck and shoulder muscles assist in walking up hills and can become fatigued during the marathon. On a fun note, cross training days shake up our training week and add a little variety to the schedule!
What activities count as cross training?
Are your muscles sore? Try swimming on a cross training day. Swimming is one of the best forms of full body exercise. It can soothe some of the most stressed walking/running muscles by providing a non-contact workout. Upper body strength is built up and your ankles gain flexibility as you swim. Swimming requires you to pay close attention to your breathing – these breathing patterns can be used while walking as well. Your muscles will also benefit from a gentle massage as they move through the water.
Do you want to reduce your risk of injury? Try biking. This cross training exercise can be done on the road or on a stationary bike at your gym. Cycling helps release sore leg muscles and supports connective tissues in ankles, hips and knees.
Need to build your body strength? Try rowing or elliptical machines. These are low-impact cardio exercises that build strength in you quads, hips, and buttocks. Row machines also assist in upper body building.
Need something more relaxing? Try yoga or Pilates. Both exercises count as cross training or strength training and use your body mass instead of weights as resistance. Both are also great for stretching and relaxing sore muscles. If you’d like to improve your breath, check out these Pilates Breath Enhancing exercises: http://www.runnersworld.com/article/0,7120,s6-238-263-266-12996-0,00.html
Remember, these are just a few cross training ideas – there are tons to choose from! Have fun trying new activities and even switch them up each week.
As always, listen to your body to prevent injury as well as to enhance your mileage training or cross training sessions. Rest when you need to rest. Stretch when you need to stretch. Ask questions when they arise!
Happy and Healthy Training!
Prudence
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Tags: Bariatric Surgeons, 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 Weight Loss Doctors, Marathon Training Tips, Rock n' Roll Marathon, Weight Loss Surgeons, Weight Loss Surgery
Posted in Bariatric Surgeons, Gastric Band, Gastric Band Institute Events, Gastric Sleeve, Gastric bypass, Half Marathon Training, Las Vegas Weight Loss Surgeons, Weight Loss Products, Weight Loss Support, Weight Loss Surgery, lap band |
Tuesday, September 29th, 2009
What do you think about while you train? Does your mind wander or do you think of each step as it lands on the pavement and anticipate the next? This week, let’s be mindful of our minds and see what improvements come from different types of concentration.
For endurance training, try starting with your mind alert. Be focused on your mileage or time goal. Think back on the marathon tips and training information that you have gathered so far. Check your form and pace as well as how your body is feeling that day and make adjustments as necessary.
Having a purpose to progress during your training is important. Whether you want to increase your walking pace or you want to increase to a run/walk, you need a clear focal point. A good way to start is by counting your steps in your head. You can start by doing 100 – 200 fast pace walking or running to 300 – 400 steps of regular walking. You can slowly shift to where you are doing 400- 500 steps to fast pace walking or running to 200 steps of regular walking.
As your mind drifts from extreme focus into the next few areas of concentration, remember to occasionally bring it back in to a physical focus and re-examine your path and the steps ahead of you.
Next, try incorporating moments of external focus into your training session. Training is still your mindset but try thinking of it outside of your body. You can do this by shifting into a character. Try to imagine you are someone else, someone you admire. Imagine how they look and feel running or walking 13 miles. Imagine you are them and act it out. Try to boost your energy with the energy of your character.
Also, try having moments where you are internally focused on yourself in the present moment. This means you are not thinking about the next step, next cone, or next mile, but your feet are continuously moving you forward while your mind is focused elsewhere. You can do this by concentrating on your breathing, how your clothes feel on your body, your heartbeat or how your body feels.
Finally, during a training session or other free time this week, start thinking about what you want to get out of your trainings as well as the half marathon. What are your other long-term goals associated with this achievement? Become aware of your motivating factors so that your mind will become more open to your capabilities and the possibilities of future ambitions. Repeat your goals to yourself while training in order to build your motivation and momentum.
Remember believing is achieving. Believe you will cross the finish line - you will!
For more information on using your mind while running, check out this link: http://www.runnersworld.com/article/0,7120,s6-238-267–12085-2-1-2,00.html
Happy and Healthy Training!
Prudence
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Tags: Bariatric Surgeons, 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 Weight Loss Doctors, Marathon Training Tips, Rock n' Roll Marathon, Weight Loss Support Groups, Weight Loss Surgeons, Weight Loss Surgery
Posted in Bariatric Surgeons, 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 Products, Weight Loss Support, Weight Loss Surgery, lap band |
Friday, June 5th, 2009
Have you seen the infomercial for the weight loss product Lipozyme? “Clinically proven at a major university” to help patients lose weight is their claim. Like ALL nonsurgical weight loss commercials there is tiny fine print on the screen. Usually it says “weight loss not typical” or “your individual results may vary” like it does for Nutrisystem, Jenny Craig, Weight Watchers, and Dexatrim.
The Lipozyme ad says in fine print that the average weight loss was about 3 lbs. So, if your BMI is 40, or about 100lbs overweight, the average patient could lose about 3% of their excess body weight, hardly enough to have a dramatic improvement in health. After weight loss surgery, the average patient loses 50-75% of their excess body weight and the exceptional patient loses it all. If you are considering these types of products, remember to ALWAYS read the fine print.
If you have any experiences with using Lipozyme, or similar weight loss products, please feel free to share them with us.
– Dr. Darren Soong
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Tags: Allergan lap band, Bariatric Surgeons, Dr. Darren Soong, Gastric Band, Gastric Band Institute of Las Vegas, Gastric bypass, lap band surgery, Las Vegas Weight Loss Doctors, Weight Loss Surgeons, Weight Loss Surgery
Posted in Bariatric Surgeons, Gastric Band, Gastric Sleeve, Gastric bypass, Las Vegas Weight Loss Surgeons, Weight Loss Products, lap band |
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