Avoid Sabotage And Stay On Track To A Healthier You

Sabotage is a deliberate action aimed at weakening another, often by applying pressure. After bariatric surgery and other weight-loss efforts, sabotage can take many forms. At best, it’s done in an effort to comfort you because the saboteur is used to doing this with food; at worst it’s done out of one’s own inability to believe they are worthy of a better life. Here’s how it happens: our best friend, our spouse, our mother, our mother-in-law, or even our own self-talk appeals to our pressure points. “I made it just for you.” “Are you going to waste it?” “Just this one time won’t hurt.” “You’ve lost enough weight, you look under-nourished, you need to eat.”

It’s really easy to let others define our boundaries or rule our choices. Even when offered with good intentions, these temptations are strategically placed to throw us off guard. They often leave us entangled in a web of guilt, shame, or self-condemnation.

With a little know how, you can be armed and ready to detect and combat diet sabotage. By remembering the commitment you’ve made to take care of yourself and to make healthier lifestyle choices, you can be strong enough to combat any sabotage efforts.

Start by revisiting your motives for having weight-loss surgery in the first place:

  • Why did you have surgery?
  • What are your objectives?
  • What do you really want?
  • What are the convictions that hold you to your plan?
  • Do you have a plan of escape?

It’s best not to wait until you are in the heat of the moment to make these decisions. Understanding your own motives and strengthening your own convictions can keep you focused, armed, and alert. Keeping focus allows you to out-maneuver those sticky webs of sabotage.

It is important to follow your surgeon’s instructions for a safe recovery and to have a long-term plan that will help you maintain the benefits of massive weight loss for the rest of your life. Dr. Tsuda and his team of experts are available to find the best weight-loss treatment and strategy for you.

Read more online at: http://www.yourbariatricsurgeryguide.com/surgery-after/

writing words ' STOP SABOTAGE ' on white background made in 2d software

From the Garden…Butternut Squash

As summer ends and we start to enjoy autumn, we can also take advantage of some delicious vegetables that are plentiful this time of year. For this September edition of “From the Garden…”, we are highlighting butternut squash. Healthy, yet succulent enough to warrant the moniker “butternut,” this is the perfect addition to an autumn meal.

Butternut Squash is a type of winter squash. It has a swWinter squash on the fish shaped boardeet, nutty taste similar to that of a pumpkin. It has yellow skin and orange fleshy pulp. When ripe, it turns increasingly deep orange, and becomes sweeter and richer. Although technically a fruit, butternut squash is used as a vegetable that can be roasted, toasted, puréed for soups, or mashed and used in casseroles, breads, and muffins.

Low in fat, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. The folate content adds yet another boost to its heart-healthy reputation and helps guard against brain and spinal-cord-related birth defects such as spina bifida.

However, perhaps the most noteworthy health perk of butternut squash comes from it yellow/orange coloring. The color signals an abundance of powerhouse nutrients known as carotenoids, shown to protect against heart disease. In particular, the gourd boasts very high levels of beta-carotene (which your body automatically converts to vitamin A), identified as a deterrent against breast cancer and age-related macular degeneration, as well as a supporter of healthy lung development in fetuses and newborns. What’s more, with only a 1-cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C.

As if this weren’t enough, butternut squash may have anti-inflammatory effects because of its high antioxidant content. Incorporating more of this hearty winter staple into your diet could help reduce risk of inflammation-related disorders such as rheumatoid arthritis and asthma.

There are many delicious ways to prepare this Fall favorite, but here is one of the easiest and tastiest ways:

Simple Roasted Butternut Squash


1 butternut squash, peeled and roughly cubed
Extra-virgin olive oil
Kosher salt
Freshly cracked black pepper
2 teaspoons finely chopped fresh herbs, like thyme, rosemary, or sage (optional)


  1. Preheat the oven to 400°F.
  2. Toss the butternut squash cubes with a generous drizzling of olive oil, a large pinch of salt, pepper, and herbs (if using) on a baking sheet. Spread out in a single even layer, and roast for 30 to 45 minutes, or until the squash is fork-tender and lightly browned.

If you are considering weight-loss surgery and are ready to take the first steps toward a healthier you, schedule an appointment with Dr. Heidi Ryan. She and her team of experts can help find the best treatment for your unique situation.

Read more online at: http://www.healthline.com/health-blogs/diet-diva/superfood-butternut-squash

Include Protein in Your Diet to Thrive

Dietary protein is one of the most important topics when it comes to your physique and making improvements to it. Knowing about protein and when it’s most important to have it can make a big difference in energy levels and the proper operation of one’s bodily systems. Protein helps replace worn out cells, transports various substances throughout the body, and aids in growth and repair.

Food high in protein on table, close-up

How much protein you need depends on a few factors, but one of the most important is your activity level. The basic recommendation for protein intake is around 0.36 g per pound of body mass in untrained, generally healthy adults. These needs change for someone in training or high level physical activities.

Beyond the basics of preventing deficiency and ensuring a baseline of protein synthesis, we may need even more protein in our diets for optimal functioning, including good immune function, metabolism, satiety, weight management, and performance. In other words, we need a small amount of protein to survive, but we need a lot more to thrive.

The body needs its protein stores to be continually replenished, which means that you should consume moderate amounts of protein at regular intervals. Consuming more protein may help you stay leaner and more muscular, have a strong immune system, good athletic performance, and a healthy metabolism. It may make you feel full longer and consequently help you manage your body weight.

When you eat protein is just as important as how much. After resistance exercise (RE) such as weight training, the body synthesizes proteins for up to 48 hours afterward. During and immediately after RE, protein breakdown is increased as well. In fact, for a brief period, the rate of breakdown exceeds the rate of building.

If you overeat protein, it can be converted into sugar or fat in the body. However, protein isn’t as easily or quickly converted as carbohydrates or fat, because the amount of energy required to digest, absorb, transport, and store protein is a lot higher than that of carbohydrates and fat.

Talk to Dr. Tsuda about what foods would be good sources of protein for your needs. He and his team can help you with this and other dietary information and treatments.

For information about good sources of protein, visit: http://www.healthaliciousness.com/articles/foods-highest-in-protein.php

Show your Style — Not your Size

You can tell a lot about a person by what they wear. Whether wearing the uniform of a nurse, a fireman, a chef, or a basketball player—clothing reflects who we are—our identities, personalities, and values. In a sense, we all wear uniforms. The clothing we choose makes a statement. Whether it’s the teenager in a self-discovery phase, the preppy college student, or diligent homemaker, our own personal style says something about who we are and what we value. This, however, isn’t always true for those who are obese.

If you wear any size above a standard size 12, you’ve probably had difficulty finding clothes that fit your personality. Clothes shopping can be both frustrating and depressing. Usually with limited, unstylish, larger-sized options, the clothes reveal more about one’s size than their personality.

Too often, those big, bulky clothes do more than just cover the body. They actually hide the individual. They become a sort of “fat uniform.” They allow one to camouflage their true self. These clothes can become such a security blanket that many struggle to let go of them when they start losing weight.

Recovering from obesity means more than getting to wear new, smaller, and more stylish clothing. It’s also about what not to wear. As pounds are shed, it’s also important to shed the outdated identity of a person hiding under “fat clothes.”

Keep in mind as the weight falls away that it’s time to lay aside those plus-sized security blankets. Reveal more than a thinner you; uncover your dynamic personality—be yourself—the one you really are!

If you are considering weight-loss surgery, schedule an appointment with Dr. Heidi Ryan. She and her team of experts can help you find the perfect treatment for your unique case.

Read more online at: http://www.webmd.com/diet/what-wear-while-you-lose-weight

Girl demonstrating weight loss by wearing an old pair of jeans. Isolated on white background

Sleep Apnea and the Vicious Cycle

Sleep apnea is a disorder in which one’s airway becomes obstructed while asleep, causing loud snoring in its most benign form and complete cessation of breathing, cardiac arrhythmias, and low blood oxygen levels at its worst. Sleep apnea is a dangerous and growing problem in the U.S. It is also inextricably related to the epidemic of obesity.

The repeated episodes of apnea (lack of breathing) cause frequent nighttime awakening (though the patient is often unaware) and broken, choppy, non-restorative sleep. The problem is often first noticed by the patient’s spouse or partner, who is disturbed by the patient’s loud snoring and/or apneic episodes. Individuals with the disorder often complain of morning headaches, constant fatigue, listlessness, and moodiness. These are people who easily fall asleep watching television, a movie, or just sitting at a red light.

Sife Effects From Sleep Apnea
Sife Effects From Sleep Apnea

Obstructive sleep apnea is much more common in obese individuals. It is believed that the airway of the obese individual becomes obstructed by large tonsils, enlarged tongue, and increased fat in the neck, all pressing on the airway when the throat muscles are relaxed with sleep. A person’s neck circumference is a good predictor of sleep apnea. Obese men with a neck circumference of 17 inches or greater, and women with a neck circumference of 16 inches or greater are more likely to have sleep apnea.

The worst part of this is that not only does obesity have an association with sleep apnea, but sleep apnea as well as poor sleep, tends to cause people to eat more. There seems to be a relationship between hunger and satiety hormones and sleep deprivation, though the exact nature of this relationship is unclear. Also, individuals with sleep apnea often have elevated blood pressure, high fasting glucose, and high cholesterol, all of which can be made worse with sleep deprivation.

It’s a vicious cycle. Obesity, especially morbid obesity (BMI > 40), can lead to sleep apnea, which, itself, then causes changes in the hormones that control eating habits, leading to more weight gain, worsened blood pressure, glucose intolerance, worsened apnea, and the cycle goes on and on.

If you are concerned that you may have sleep apnea, talk to your doctor. Treatment usually involves wearing a CPAP (Constant Positive Airway Pressure) mask apparatus at night, which, as the name suggests, props the airway open with positive air pressure generated from an attached machine.

If you are considering weight-loss surgery, schedule an appointment with Dr. Shawn Tsuda. Getting to a healthy weight is one way to improve or even cure symptoms of sleep apnea.

Read more online at: http://www.cdc.gov/sleep/about_sleep/chronic_disease.htm

Health and Chocolate: They can Coexist!

For years we have thought of chocolate as a guilty pleasure, but chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. In moderation, dark chocolate is actually good for your heart, mood, and blood pressure.Theobroma cacao   Kakaobaum

These benefits are from flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Dark chocolate contains nearly 8 times the number of antioxidants found in strawberries, so it really can be part of a healthy diet.

Flavonoids also help relax blood pressure through the production of nitric oxide, as well as balance certain hormones in the body.

In fact, cocoa and chocolate products have been used as medicine in many cultures for centuries.

A small bar of dark chocolate everyday can help keep your heart and cardiovascular system running well. Two heart health benefits of dark chocolate are:

  • Lower Blood Pressure
    • Studies have shown that consuming a small bar of dark chocolate everyday can reduce blood pressure in individuals with high blood pressure.
  • Lower Cholesterol
    • Dark chocolate has also been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent.

Chocolate also holds benefits apart from protecting your heart:

  • it tastes good
  • it stimulates endorphin production, which gives a feeling of pleasure
  • it contains serotonin, which acts as an anti-depressant
  • it contains theobromine, caffeine, and other substances which are stimulants

Here is some more good news — some of the fats in chocolate do not impact your cholesterol. The fats in chocolate are 1/3 oleic acid, 1/3 stearic acid, and 1/3 palmitic acid:

  • Oleic Acid is a healthy monounsaturated fat that is also found in olive oil.
  • Stearic Acid is a saturated fat but one which research shows has a neutral effect on cholesterol.
  • Palmitic Acid is also a saturated fat, one which raises cholesterol and heart disease risk.

That means only 1/3 of the fat in dark chocolate is bad for you.

Keep in mind that one bar of dark chocolate has around 400 calories. If you eat half a bar of chocolate a day, you must balance those 200 calories by eating less of something else. Cut out other sweets or snacks, and replace them with chocolate to keep your total calories the same.

Read more online at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3820066/

Drink to your Health! Hydration after Bariatric Surgery

We all know getting enough water is necessary to avoid dehydration, especially in the heat of Las Vegas summers, but getting enough fluids is also a concern after weight-loss surgery. You will need to drink up to 8 glasses of water or other liquids that do not have calories every day. New weight-loss surgery patients sometimes find it challenging to get in all the fluids needed because of limited stomach capacity; however, the amount you can drink at one time will increase the further out from surgery you go.

So why is it so important to drink (or sip, in the case of the bariatric surgery patient) so much fluid? Drinking water helps you lose weight and have healthier skin. Your liver plays a huge role in detoxification and burning fat. Your kidneys flush out the fat and toxins from your body, but when you don’t drink enough fluids, the liver has to work harder to detoxify your system, so your liver can’t burn as much fat as it could.

Drinking water also helps your skin stay healthy. After large amounts of weight loss, healthy and supple skin is important. When you drink enough fluids you are helping your body help you lose weight, get healthy, and look great.

If you are considering weight-loss surgery, contact Dr. Shawn Tsuda for a consultation. He and his expert team can help you decide if bariatric surgery is right for you.

Read more on this topic online at: https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000350.htm

Group Of Mature Female Friends Enjoying Meal At Home