One of the top New Year’s resolutions every year is to lose weight. You’ve probably made that promise once or twice yourself, and we commend you for accomplishing such an ambitious goal. Wait — What? You didn’t actually stick to your resolution!? Don’t feel bad; the majority of those who made the same resolution didn’t either. The good news is that losing weight isn’t the only path to well-being in 2019.
Good health happens when the physical, emotional, and social or environmental parts of our lives are in balance. When people resolve to lose weight, they are expressing that they want to feel and look better.
This year consider making a new kind of New Year’s resolution. Don’t make losing weight your main goal. Instead, thing of adding beneficial practices to your life.
- Get some fresh air. Simply being in nature can have a big effect on an overloaded mind. Find a place that speaks to you, whether it’s a spot in your backyard or a bench at a local park. Visit there regularly, even if it’s only for a short time. Try to get some fresh air every day. Park your car a little farther from the door in parking lots, take a quick walk around your office building at lunch, or wake up 15 minutes earlier and jog around your neighborhood.
- Step away from the screen. Research shows children who spend too much time in front of screens — computers, TV, video games — are at a greater risk for obesity, have a harder time falling and staying asleep, don’t focus well, and experience more anxiety and depression. Who’s to say adults are any different?
- Sleep more. If you want a major life overhaul without much effort, getting more sleep is the way to go. Sleeping helps you burn fat, decreases stress, improves your immune system, and boosts your mood and mental clarity. Slowly change your routine to add 15 minutes a night until you get to eight hours.
- Add something. Instead of subtracting soda, sugar, or fat from your diet, make a resolution to add something. Add a serving of vegetables to every meal. Add protein to your snacks. Add two glasses of water to your daily routine. Add 15 minutes of meditation to your bedtime routine or 15 minutes of classical music to your commute to help you destress. Add some organization time to your daily schedule.
This year change your mindset to think of adding things instead of subtracting things from your routines and lifestyle. You may find some desirable losses happen along the way.
If you are considering bariatric surgery, schedule an appointment at VIPSurg. Their team of experts can help you find the right treatment for you. From everyone at VIPSurg, we wish you a happy and healthy new year!
Holiday parties may seem exciting enough to forgo healthy eating, but they aren’t as exciting as sticking to your eating plan and living a longer, healthier life. Work these tips into your party routine so that you can stick to your plan without missing a thing (other than calories you don’t need! Wink, wink).
There are plenty of party foods that are naturally low in calories and seem equally merry. Go for crudités, lean deli meats, chicken kebabs, salsa (instead of using chips, spoon up thicker salsa straight from your plate or with a piece of chicken), steamed asparagus, boiled shrimp, and grapes. On a cheese tray, go for lower-calorie selections such as soft goat cheese and feta, and consider skipping the crackers when eating hard cheeses.
It’s a good idea to have a strategy:
- Eat your calories: An easy way to cut calories without thinking is just to watch the liquid calories. Each glass of wine can be over 100 calories, and that’s not to mention the spiced or chocolate drinks you may be tempted with on the side. Determine exactly how many glasses you want to enjoy before heading into the party so that you can plan accordingly. A pre-party workout can help you counterbalance a glass or two with little to no damage.
- Balance is key: Try to balance out your plate with enough vegetables, protein, and whole grains. It helps to load the veggies on your plate first, then protein, so that you’re guaranteed to get enough nutrients without splurging on the first plate of carbohydrates you see. Remember that you can always go back for more.
- Slow down: Holiday parties can actually help slow the pace of your eating because of all the excitement going on. Think about enjoying the flavors as well as your company with every bite.
- Don’t save up: A lot of people out there will save their appetite before big nights so that they can enjoy more of the delicious food that’s being offered. Waiting too long to eat will not only send your body into starvation mode, but it will also shrink your stomach so that you feel full sooner when you do start to indulge. Eating throughout the day will maintain insulin levels and combat a possible dinner binge, so try to digest something every three hours.
If you are considering bariatric surgery, schedule an appointment at VIP Surg. Their expert team can help you find the perfect solution for you.
If you’re trying to live healthily by exercising and eating right, the up-coming holiday season can pose some serious challenges. During any holiday—especially Thanksgiving—people have a lot of food put in front of them. Many times, it is way too much food for even the best of metabolisms to handle without putting on a few pounds. The question is, how do you enjoy the holidays without derailing your health goals?
During Thanksgiving, it’s easy to go overboard with the calories and consumption. Temptations of gooey pecan pie and dense sweet potatoes topped with crackly marshmallows make it seem impossible to be disciplined.
Here’s the thing — eating healthfully on Thanksgiving doesn’t mean you have to skip all your favorite foods. If you’ve got your eating under control most of the time, go ahead and have a piece of pie — just don’t lose control entirely.
These tips can help you keep your willpower and your wits about you this Thanksgiving:
- Stick to healthy portions. Fill up half your plate with vegetables, fruit, and a whole wheat roll, a quarter of it with mashed potatoes or sweet potatoes, and a quarter of it with turkey or ham. The more colorful your plate, the better – so get lots of leafy greens, carrots, bell peppers, and beets in your veggie selection. If you fill up on those lower caloric density and higher nutrition things, you’re going to feel full, but not bloated and tired.
It’s a holiday, so indulge a bit if your diet allows it. If you’re going to eat dessert, make sure you allot for the calories elsewhere – don’t go back for that second helping of marshmallow sweet potatoes; instead opt for the cranberry salad.
- Eat before you indulge. Don’t starve yourself during the early part of Thanksgiving Day thinking that you’re saving room or that this will make it okay for you to overeat later.
If you’re going to a Thanksgiving lunch, be sure to eat breakfast before. If you’re going to a dinner, be sure you eat lunch or have a snack in the afternoon. You should have your normal meals because whenever we get overly hungry, we tend to overeat.
- Substitute healthy ingredients for unhealthy ones. There are plenty of ways to make Thanksgiving fare healthier. For mashed potatoes, consider mixing in chicken broth, herbs, or roasted garlic to perk up the flavor instead of adding in butter. For green bean casserole, swap out fried onions with toasted almonds for a less-fatty alternative, and instead of having cranberry sauce, opt instead to make a cranberry salad.
- Drink lots of water and take a walk after eating. Many times, when people think they are hungry, they are just thirsty. By drinking lots of water throughout the day, you’ll lower the risk of overeating. Keep in mind that alcohol not only has lots of calories, but it’s effects can also lower your willpower for keeping to your healthy lifestyle choices.
It’s also a good idea to take a walk after eating to get your metabolism going instead of lazing on the couch. Ultimately, you’ll sleep much better that night if you do a little exercise after eating rather that falling into a food coma.
All of us at VIPSurg wish you and yours a happy, healthy, and safe Thanksgiving! We are here to help with your bariatric and general surgery needs.
Weight-loss surgery is a major, permanent life change. Most people don’t even consider it if they haven’t exhausted all other options. As a matter of fact, many people research weight-loss surgery for years and never act. Whether it is fear of a drastic life change or fear of failure, making this choice could be a matter of life and death.
The truth is, bariatric treatment could drastically improve the health, happiness, and lifespan for millions of Americans who currently qualify for it. If you are one of them, and you’re hesitating to have the surgery, here are some things to think about:
Why are you considering bariatric surgery?
- Obesity-related health problems
- Out of breath quickly
- Obesity discrimination
- Relationship problems
- Poor self-image
- Failed diet and exercise programs
If you and your bariatric doctors decide that surgery makes sense for you, be prepared to do a lot of work both before surgery and for the rest of your life. Bariatric surgery should be thought of as one of the most effective tools available, but in order to succeed you must be ready to completely change your life.
According to the National Institutes of Health guidelines, you could be a good candidate for bariatric treatment if one of the following applies…
- You have a body mass index (BMI) of 40 or more (“morbidly obese” or “super obese”)
- Your BMI is between 35 and 39.9 (“severely obese”), and you have a serious obesity-related health problem.
As mentioned above, bariatric treatment may be the best tool to make you happier and healthier, but that’s all it is — a tool. You will be the key to making it successful.
If you would like to talk to a doctor to see if bariatric surgery is a good option for you, schedule a consultation at VIPSurg. Their team of experts can help you make the right decision for your unique situation.
Heartburn is a very common symptom created by acid reflux, a condition where some of the stomach contents, including stomach acid, are forced back up into the esophagus, creating a burning pain in the lower chest. Persistent acid reflux that happens more than twice a week results in the diagnosis of gastroesophageal reflux disease (GERD). According to estimates from the American College of Gastroenterology, at least 15 million Americans experience heartburn – the symptom of acid reflux – every day.
Most people are occasionally affected by heartburn, which is rarely a significant cause for concern. Recurrent acid reflux, however, resulting in the diagnosis of GERD can have serious consequences for health.
GERD is seen in people of all ages, and the cause is often attributable to a lifestyle factor, but it can also be due to unavoidable factors such as anatomical abnormalities affecting the valve at the top of the stomach. However, changes to lifestyle or behavior can prevent or improve heartburn symptoms.
The American Gastroenterological Association offers the following list of things to try to see if symptoms resolve:
- Avoid food, drinks, and medicines that you find to be associated with heartburn irritation.
- Eat smaller meals.
- Do not lie down for two to three hours after a meal.
- Lose weight if overweight or obese.
- Avoid increased pressure on your abdomen, such as from tight belts or doing sit-ups.
- Stop smoking.
It is important to address persistent problems with gastroesophageal reflux disease as long-term untreated acid reflux can lead to serious complications including an increased risk of cancer.
The following foods are known to aggravate acid reflux, and should be avoided:
- fatty or fried foods
- peppermint and spearmint
- whole milk
- creamed foods or soups
- most fast foods
- citrus fruits and juices (grapefruit, orange, pineapple, tomato)
- coffee (regular and decaffeinated)
- caffeinated soft drinks
- other caffeinated beverages
- spicy or acidic foods may not be tolerated by some individuals
If you suffer from GERD, schedule an appointment at VIPSurg. They can help you find the right treatment for your unique case.
Hypertension, also known as high blood pressure, affects 1 in 3 American adults and can lead to significant health problems such as heart attack, stroke, heart or kidney failure, and more. Most doctors prescribe medication along with a healthy diet and exercise for this condition, but researchers are finding that some foods are better than others at helping control blood pressure.
You may know that excessive salt in your diet can raise blood pressure, but are you aware of the benefits of having enough potassium, magnesium, and fiber in your diet? Fruits and vegetables are high in these beneficial minerals and fiber and are naturally low in sodium. According to the 2015-2020 Dietary Guidelines for Americans, people with hypertension may especially benefit from upping the amount of potassium in their diet. Adults should get at least 4,700 milligrams a day. A few good sources: bananas (422 milligrams each), a baked potato with skin (738 milligrams), orange juice (496 milligrams per cup), and nonfat or low-fat yogurt (531–579 milligrams per 8 ounces).
The Dietary Approaches to Stop Hypertension (DASH) eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health. In addition to being a low salt (or low sodium) plan, the DASH diet provides additional benefits to reduce blood pressure. It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, rich in potassium, calcium, and magnesium. Some delicious choices for increasing these beneficial minerals and fiber include apples, bananas, carrots, grapes, spinach, sweet potatoes, tomatoes, tuna, and yogurt.
Dr. Tsuda and Dr. Ryan can provide you with nutritional guidance if necessary. They can help you find the right treatment to reduce the health risks of high blood pressure and other dangerous metabolic disorders that often accompany obesity. Call 702-487-6000 for a consultation.
Labor Day barbeques and picnics may seem exciting enough to forgo healthy eating; after all, the traditional end-of-summer weekend comes but once a year. In the long run, those celebrations aren’t as exciting as sticking to your eating plan and living a longer, healthier life. Work these tips into your party routine so that you can stick to your plan without missing a thing.
There are plenty of party foods that are naturally low in calories and seem equally festive. Go for crudités, lean grilled meats, chicken kebabs, salsa, grilled asparagus, boiled shrimp, and fruit. On a cheese tray, go for lower-calorie selections such as soft goat cheese and feta, and consider skipping the cracker when eating hard cheeses.
Before you even leave home, it’s a good idea to have a strategy:
- Eat your calories – An easy way to cut calories without thinking is to watch the liquid calories. Each glass of wine or can of beer can be over 100 calories, and that’s not to mention the sugary drinks you may be tempted with on the side. Determine exactly how many glasses you want to enjoy before heading into the party so that you can plan accordingly. A pre-party workout can help you counterbalance a glass or two with little to no damage.
- Balance is key – Try to balance out your plate with enough vegetables, protein, and whole grains. It helps to load the veggies on your plate first, then protein, so that you’re guaranteed to get enough nutrients without splurging on the first plate of carbohydrates you see. Remember that you can always go back for more.
- Slow down – Being at a party can actually help slow the pace of your eating because of all the excitement going on. Think about enjoying the flavors as well as your company with every bite.
- Don’t save up – A lot of people will try to save their appetite before big outings so that they can enjoy more of the delicious food that’s being offered. This is not a good strategy. Waiting too long to eat will not only send your body into starvation mode, but it will also shrink your stomach so that you feel full sooner when you do start to indulge. Eating throughout the day will maintain insulin levels and combat a binge, so try to digest something every three hours.
At VIPSurg, Dr. Tsuda and his team can help if you are considering bariatric surgery in the Las Vegas area. Schedule an appointment to find the right treatment for you.