Healthy Foods = Healthy You

One of the ways that weight loss surgery works is that after one has had a bariatric procedure, it takes less food to fill up and keep satisfied. As time goes on, though, it will take more food to make you feel full. This a normal part of the process. During the first two years after surgery, the capacity for the amount of food you can eat will go up from a few teaspoons to 1 cup to 1 1/2 cups of food. Whether you eat a little or a lot, eating healthy is the most important element.

A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan:

  • Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Limits saturated and trans fats, sodium, and added sugars
  • Controls portion sizes

If you’re trying to lose weight or maintain a healthy weight, finding the right kind of foods is essential. The goal should be to eat healthy foods that will fill you up for the longest amount of time.

Healthy foods AdobeStock_100875616 (2).jpgFeeling hungry every 3 to 4 hours is normal. You’re supposed to feel hungry that often, and eating the right types of foods helps to keep blood sugar levels balanced.

Fruits and Vegetables are filling. They are not only low-calorie, but also high in fiber. Foods such as carrots and hummus boast fiber, flavor, and fat to keep you feeling full longer. They also help us absorb nutrients. Nuts like pistachios, almonds, pecans, and seeds all offer healthy fats as well as protein. Proteins can be a healthy snack choice as well as a meal option. Foods high in protein, such as lean chicken, ham or turkey will help satisfy hunger.


If you are looking for ways to treat obesity in the Las Vegas area, schedule an appointment with Dr. Shawn Tsuda. He and his team of experts can help find the right treatment for you.



Treat Your Obesity to Solve These Potential Health Issues

Measuring waist AdobeStock_90560299.jpegObesity is a complex health issue to address. It results from a combination of causes and contributing factors, including individual factors such as behavior and genetics. Behaviors can include dietary patterns, inactivity, medication use, and other exposures. Obesity is a serious concern because it is associated with poorer mental health outcomes and reduced quality of life. Obesity is one of the leading causes of death in the U.S. and worldwide, along with its accompanying ailments including diabetes, heart disease, stroke, and some types of cancer.

People who are obese, compared to those with a normal or healthy weight, are at increased risk for many serious diseases and health conditions, including the following:

  • All-causes of death (mortality)
  • High blood pressure (Hypertension)
  • High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia)
  • Type 2 diabetes
  • Coronary heart disease
  • Stroke
  • Gallbladder disease
  • Osteoarthritis (a breakdown of cartilage and bone within a joint)
  • Sleep apnea and breathing problems
  • Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver)
  • Low quality of life
  • Mental illness such as clinical depression, anxiety, and other mental disorders
  • Body pain and difficulty with physical functioning

Metabolic syndrome is the name for a group of risk factors that raises your risk for heart disease and other health problems, such as diabetes and stroke. You can develop any one of these risk factors by itself, but they tend to occur together. A diagnosis of metabolic syndrome is made if you have at least three of the following risk factors:

  • A large waistline. This is called abdominal obesity or “having an apple shape.” Having extra fat in the waist area is a greater risk factor for CHD than having extra fat in other parts of the body, such as on the hips.
  • A higher than normal triglyceride level (or you’re on medicine to treat high triglycerides).
  • A lower than normal HDL cholesterol level (or you’re on medicine to treat low HDL cholesterol).
  • Higher than normal blood pressure (or you’re on medicine to treat high blood pressure).
  • Higher than normal fasting blood sugar (or you’re on medicine to treat diabetes).

If you live in the Las Vegas area and are looking for treatments for your obesity and metabolic syndrome, schedule an appointment with Dr. Shawn Tsuda. He and his team of experts can help you explore all of the options.


Save Time, Money, and Calories – Meal and Menu Planning Pay Off

When it comes to eating well, meal planning is one of the easiest things you can do to set yourself up for success. The beauty of it is there are no rules, and you can’t really mess it up. Planning meals ahead requires a small investment of time, but can reap great rewards:

  • A menu plan saves money by:
    • Reducing trips to the supermarket
    • reducing impulse spending
    • cutting food waste
  • A menu plan saves time.
  • A menu plan improves nutrition.

From shopping savvy to using ingredients wisely, here are some tips for success:

  • Resolve to make the effort.
    • As with any goal―losing weight, exercising, or eating healthier―the first step is making a commitment.
  • Make a shopping list.
    • Keep a generic list on hand that includes things you buy frequently (such as milk, eggs, chicken breasts), then add extras so you don’t have to start from scratch each week.
  • Shop strategically.
    • Shop on a day that works best for you. Consider your market’s schedule by Menu plannerasking when it receives fresh shipments from vendors.
    • Be flexible with your list. If you’re planning to cook asparagus one night but the green beans look better, go with the beans.
  • Plan a week of meals at a time.
    • Include side dishes as well as entrees and some healthy desserts, too.
    • When you have your menu plan filled in, create a shopping list of the ingredients you’ll need.
  • Look for sales.
    • What’s on sale this week at the supermarket?
  • Shop your pantry.
    • That can of beans in the back of the cabinet could be the starting point for any number of healthy meals.
  • Think seasonal.
    • What fresh produce is available this time of year?
    • Is it salad season or soup weather?
  • Mix things up.
    • Keep the menu interesting by planning some meatless meals or substituting a breakfast for a dinner.
    • Alternate new recipes and old favorites.
  • Picture the plate.
    • Keep in mind that vegetables and fruits should cover half your plate, lean protein should cover a quarter, and the rest of your plate should be grains, preferably whole grains.
  • Recycle your menus.
    • Don’t throw away your menu plan at the end of the week. Instead, hold on to it and reuse it later.

If you live in the Las Vegas area and are looking for treatment options for obesity and its related diseases, schedule a consultation with Dr. Heidi Ryan. She and her team of experts can help you find the right treatment.

Exercise is for Everyone

Many people think that exercise is something only overweight people need to do, and a lot of people exercise with the sole goal of losing weight. Even though exercise helps a great deal with weight loss, it also improves our health in many other ways such as reducing the risk of heart disease, lowering cholesterol levels, and reducing high blood pressure. While these conditions are associated with obesity, thin and sedentary people shouldn’t assume they are risk-free.

Just as you’d expect, lean exercisers have good cholesterol levels. However, thin people who don’t exercise have been found to have the same levels of LDL (the heart clogging kind of cholesterol) seen in obese people. Having high cholesterol and a risk of heart disease is more about how much exercise you get, rather than what your body mass index is.

Exercise also helps protect against viruses and disease. In the short term, regular cardiovascular activity can help to boost the immune system, and in turn makes you less susceptible to viruses such as the common cold and influenza, as well as helping to protect against any kind of infection. In the long term, regular exercise makes the body overall healthier by lowering the risks of serious issues such as strokes, heart disease, high blood pressure and cholesterol, diabetes, and even cancer.

Exercise is also a great energy booster. It can help to burn away fatigue and raise energy levels. People who work out more often find they sleep better and are more refreshed during the day. If you’re suffering from mental disorders such as depression or anxiety, exercising allows you to disconnect and alleviate stress and relax the mind. Endorphins are released after exercise which are helpful in battling depression.

Finally, physical activity does keep the pounds off. Most thin people who are sedentary have a fast metabolism, and in some cases this is for life, but for many of us as we age, our metabolisms will slow down and we will inevitably gain weight. So it’s in everyone’s best interest to get in the habit of working out and keeping those pounds off.

If you live in the Las Vegas area and are interested in exploring your options for bariatric surgery, schedule an appointment with Dr. Shawn Tsuda. He and his expert team can help you find the treatment that’s right for your unique situation.

Diverse Hands Holding The Word Exercise

4th of July Healthy Eating Hacks

Holidays like our nation’s Independence Day are for celebrating and are meant to be enjoyed, but you don’t have to sacrifice your health or weight goals every time you attend a BBQ. These survival tips can save you hundreds of calories that you won’t even miss!

Healthy Eating Tips For Your 4th of July BBQ

  • Use small plates
    • Research shows that people who choose smaller plates and utensils eat less without even noticing it. The difference can be as substantial as 50% fewer calories consumed, yet everyone reports the same level of fullness and satisfaction.
    • Try borrowing a plate from the kids table or the dessert tray.
  • Eat slowly and mindfully
    • People who eat more slowly eat fewer calories over the course of a meal.
    • Parties are a perfect opportunity to pace yourself as you mix and mingle with friends and family. The more you’re chatting, the less you’re eating.
  • Eat healthiest foods first
    • Salads are a great place to start because watery vegetables slow digestion and 4th of July picnic AdobeStock_85208770.jpeghave very few calories.
    • Try to choose something with oil and protein as well because these will help you feel full sooner.
  • Skip the chips, crackers, and bread
    • Refined carbohydrates offer little satisfaction, loads of calories, and dangerous insulin spikes.
    • Save your calories for the really good stuff.
  • Keep dessert small
    • The difference between a large slice of cake and a smaller slice of cake can literally be hundreds of calories.
    • You don’t have to pass on dessert completely, but keep your portion sizes in check for this course.
  • Think before you drink
    • There is a place for alcohol in a healthy lifestyle, but making smart choices can be the difference between losing or gaining weight (not to mention your self-control).
    • One sugary margarita can have 600-800 calories. That means 3 margaritas is more food than you should be consuming in an entire day.
    • Stick with wine or beer, drink plenty of water, and remember to pace yourself.

Small tricks can save you hundreds and potentially thousands of wasted calories. Happy 4th of July from Dr. Heidi Ryan and Dr. Shawn Tsuda!