Recently I read a story about golfing legend John Daly who had a gastric band and lost 115lbs.If you do not know much about John Daly, he admits to not having the healthiest lifestyle or eating habits.His smoking on the golf course and alcohol binges have been well documented by the golfing press, so it may be surprising to hear that he has done so well with his gastric band and weight loss. In general, we tend to see even better results among patients who were or who are athletic and have participated competitively in sports. I’m not sure if this is related to their competitive nature and goal oriented personalities, or if it is because they tend to exercise/train more with their new found energy from their weight loss. Either way, we find patients who were athletes prior to their weight gain, tend to be quite successful with the gastric band.
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.
Recently, there have been reports about Gastric Band Hypnosis.Basically, a hypnotherapist recreates a gastric band operation on a patient while under hypnosis and when they awake they believe that they have actually had the procedure.Some hypnotherapists go to great lengths to recreate an actual operation scenario, including placing the patient in a hospital gown and mimicking the operating room setting.I find it flattering that the success of the gastric band has lead to this “pretend” band procedure.The description of the procedure that I read actually takes longer than the 20-30 minutes it takes to perform a real band procedure.In my professional opinion, nothing can compare to the long term success of the real gastric band.For now, Dr. Atkinson and I will continue only performing real gastric band procedures.
Patients who suffer from Gastroesophageal Reflux Disease, or GERD, often find that their symptoms are immediately and dramatically improved after receiving the gastric band.Many of them no longer need to take daily medications like Nexium, Prilosec, and Protonix.It seems that the restriction of the band helps prevent the backflow of acidic fluid made in the stomach to aid digestion from refluxing back into the esophagus.Also, if our patients have a hiatal hernia, which most of the patients with GERD do, we can easily repair the hernia defect at the time of surgery with just a few minutes added onto the operation time. If you have questions about your reflux and potential for improvement after surgery, be sure to ask at your consultation visit, or give our physician assistant, Melissa Moyer, a call at 702-313-8446.
One of the latest potential weight loss techniques currently being evaluated in clinical trials is the TOGA System by Satiety, Inc.Recent news articles have raised awareness about the device and early results show at least some initial benefit following the procedure. The transoral gastroplasty is done by inserting a stapling device through the mouth into the stomach and creating a smaller pouch to hold food.The advantage of this technique is the avoidance of the tiny laproscopic abdominal incisions needed to perform gastric banding, bypass, and sleeve gastrectomies.However, like the other procedures, general anesthesia is still currently required with the TOGA procedure.
Whereas the durability of the weight loss from bypass, gastric band, and sleeve gastrectomy is well documented, whether this will hold true for the TOGA procedure is still very much undetermined.The TOGA procedure is most similar to the gastric stapling procedure, which was abandoned 20 years ago because the majority of patients regained their weight as the staple lines eventually reopened.This does not occur with a properly performed sleeve gastrectomy or gastric bypass as the stomach is completed divided, not just stapled.
It is still too soon to tell if the TOGA procedure will have long term benefits.As we have always done, Dr. Atkinson and I will continue to monitor the newest weight loss techniques to decide if they can be of benefit to our patients in Las Vegas.
Several patients were in the office today who have done very well with their weight loss using the gastric band.Losing the last 15-20lbs is usually more about food choices, exercise and avoiding high calorie snacks than it is about finding a perfect band “adjustment.”Most patients learn this by having their bands adjusted too tight and needing a little bit taken out.When I see patients undergo a series of tiny fluid adjustments and complaining of stagnant weight loss, usually they are depending too much on the band and need to depend more on their food choices.Our support groups and Mindful Eating classes, taught by our nutritionist Prudence Ticknor, are a great way to refocus for those last few pounds.To sign up for the Mindful Eating series or to find out more about our support groups, give us a call at 702-313-8446.
After several months and many, many short run/walks, group run/walks and strength training sessions, Team GBI crossed the Half Marathon finish line December 6, 2009. Excitement, accomplishment and even a little relief were felt as each GBI patient finished the 13.1 mile Rock ‘n’ Roll Half Marathon course. Below are some photos from race day.
On Friday, December 11, 2009, Dr. Atkinson, Dr. Soong, Marathon Coach Prudence Ticknor and Team GBI gathered to celebrate and share stories about their marathon training and race experience. Food, support and friendship were shared at this congratulatory event! Below are some photos and a video from the dinner.
Congratulations team and good luck in your future trainings and races!
It’s finally almost here: the big race day! Many of our minds have already started racing with doubts of not being able to finish or walk/run the race fast enough and we are a bundle of nerves. On race day, instead of focusing on running/walking the total 13.1 miles, focus on doing a mile at a time. Your goal is to get to the next drink station, then the next and the next. We all can do one mile. Before you know it, you will be at the finish line. Remind yourself that words and thoughts create feelings and feelings do not always tell the truth. Here are a few techniques you can do to keep yourself strong now and throughout the race.
The night before or the morning of the race take a few minutes to visualize yourself walking/running 13.1 miles. See yourself crossing the finish line with all of your friends and family and the crowds cheering you on. Visualize yourself waking up full of energy, feeling vibrant and energetic throughout the marathon. Visualize yourself finishing without any injuries and a smooth easy journey. Remember whether you think you can or you think you can’t, you’re right.
Take some time to come up with positive mantras to counteract the negative internal dialogue creating the fear, nerves and doubt. Saying these mantras the night before will allow you to get a bit more sleep and will assist you during the race to the finish line. Remind yourself you have done the training, you are physically ready, fear is just a false expectation appearing real and that pain is temporary while this accomplishment is for a lifetime. Find a few mantras that will work for you and when you notice you are focusing on anything negative, switch focus to the mantras you have picked for yourself.
You should all be proud of yourselves for getting to this point. You all have the mental toughness, focus and determination it takes to finish. See you at the finish line!
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.
Congratulations to everyone for making it to this point. I know many of you did not make it to the last few group long runs but I am happy to hear you were training on your own. Way to stay focused and determined!
My blogs this week will focus on getting us ready for race day. Today, let’s make sure we all prepare our feet properly to have an enjoyable 13.1 mile walk/run. Below are tips to get your feet ready for race day and to prevent black toenails and blisters.
1. Your running shoes should be half a size larger than what size you would normally wear. Hopefully you already have been wearing a good pair of supportive running sneakers.
2.Trim your toenails as smooth as possible along the natural shape of your toes. Make sure the nail is not hanging over on any toe. I know some of us are worried about our toes being cute – but trust me, a trim will look much cuter than a black toe nail!
3.Keep your feet dry by wearing the correct socks. If you have not already done so, purchase wicking material (Teflon, cool-max) socks. NO COTTON SOCKS.
4.Do not treat yourself to a pedicure prior to the marathon. Any calluses that you may have are a protection from future blisters.(Save your pedi for an after race bonus!)
5.Make sure you lace your shoes tightly to prevent sliding around in your shoes.
6.Use body glide, blister powder or athletic tape over areas of your feet that are prone to blisters. Be mindful not to use too much body glide or if you plan to use tape, it needs to be smooth and wrinkle free.
7.Stay off your feet as much as possible the day before the race.Other than going to the expo, let Saturday be a rest day.
