Eat Healthy/Live Healthy

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 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.

Feeling 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 have 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 at VIP Surg. Their team of experts can help find the right treatment for you.

Selection of healthy food on rustic wooden background

Eating Your Way to Healthy Blood Pressure

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.

Vegetables and High Blood Pressure

Healthy Strategies for the Holiday Weekend

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.

Diverse people enjoying barbecue party together

Plan for the Perfect 4th of July

Sunshine! Barbecues! Fireworks! The big national day is coming, and who doesn’t love a good July 4th celebration? If you’re planning on hosting or even just attending any of the festivities, planning and preparation can go a long way toward being safe and healthy this Independence Day. The fun times of the 4th can be fraught with peril if you’re not careful, but don’t worry; we’ve got the best tips to make sure this is your best 4th of July ever.

  • Bring some earplugs. A report from Loyola University Health System found that the sounds of summer—such as fireworks and marching bands—can damage your hearing. In fact, fireworks have a sound decibel of 150, and ear protection is recommended for decibels above 85. When noise is too loud, it begins to kill the hair cells and nerve endings in the inner ear; the longer you’re exposed to loud noise, the more likely you are to permanently damage your hearing. Toss some plugs in your bag or use your hands to cover your ears in a pinch. 
  • Swim in clear water. Swimming is great exercise, and a super way to cool off when overheated; However, a good rule of thumb is to only dip into clear, good-smelling water. For lake goers, make sure there isn’t any blue-green algae, or slimy, smelly, green film floating on the lake’s surface. Some forms of this can produce toxic bacteria that’s bad news for your health. 
  • Practice smart and safe eating. Keep from throwing your diet to the (hot) dogs by choosing wisely. Try to fill up on the delicious fresh fruits and veggies of summer instead of high carb, high calorie picnic foods. Choose lean proteins like skinless, grilled chicken over fatty burgers or ribs, for example. Avoid food-borne illnesses by eschewing mayonnaise-based salads. Instead go for options with oil and vinegar-based dressings which are generally lower in calories and risk of spoilage. 
  • SPF in advance. Applying your sunscreen in advance—and reapplying frequently—means you can significantly improve your skin’s protection from harmful rays.  
  • Follow the heat & humidity rule. To keep from dehydrating, implement the 70/70 rule: When the temperature and humidity are both above 70, you enter the dehydration danger zone. Stay safe by sipping frequently from a water bottle and drinking plenty of water before, during, and after activity.
  • Alternate your alcohol. If you choose to have a cocktail or two, the safest way to consume them is to make sure you have plenty of food in your stomach and to alternate each cocktail with a non-alcoholic beverage like water or decaf soda to help stave off alcohol-induced dehydration.

With a bit of preparation, some thoughtful food choices, and common-sense summer safety, you can have a wonderful holiday celebration. And don’t deprive yourself of a treat! Just choose wisely to get the most “bang” for your calorie choice. Happy holiday planning from all of us at VIPSurg.

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Weight-Loss Methods to Avoid

We live in a society today where everyone wants to stay trim and thin. Unfortunately, fighting off the bulge can range from following a sensible and healthy diet to making ill-guided efforts that can have serious consequences for your health. With more than half the American population considered overweight, everyone is looking for a magic trick to make tummies trimmer and thighs smaller. Unfortunately, there is no easy, quick fix.

Here are a few weight-loss methods you should avoid at all costs because they could cause serious health problems, and they won’t be the magic solution you desire:

  • All Forms of Purging — Purging includes making yourself vomit, chewing food and spitting it out, and abusing laxatives. These habits pose serious health issues and are the first step towards the development of eating disorders. Extremely acidic vomit can cause erosion in the esophagus, mouth, and tooth enamel. This can increase the risk of certain cancers and tooth decay.

Over-the-counter laxatives have become popular for those who want to lose weight     fast. The theory is that the laxative will accelerate the movement of food through the   digestive tract, giving your body less time to absorb high or low calories in the food you eat. Laxatives don’t do this. By the time food waste reaches the colon, the body has gotten all the nutrients from it, so you simply end up eliminating your food waste faster. A side effect of laxative use is dehydration, so you may shed some water weight when using a laxative. Other side effects also include nausea, mental fogginess, muscle weakness, even death.

  • Starvation, Fasting, or Very Low-Calorie Diets — Just like cutting out certain food groups, fasting does more harm than good if you are attempting to lose weight. Long term starvation tells your body to hold on to as much of the energy and fat reserves that is must survive—not to mention the lack of food can lead to extremely unpleasant side effects.

Fasting may lead to weight loss, but the lost weight includes precious muscle and lowers metabolism. Drastic calorie restriction also causes a shift towards a higher percentage of body fat, which increases the risk for metabolic syndrome and type 2 diabetes.

Skipping even a single meal can lead to nausea, headaches, and fatigue. The hunger from fasting can also lead to dangerous binge eating later, which can set you back in your weight loss goals.

The best tactic is to choose a diet that works well for your lifestyle. The best diet is one that you can stick to long-term. Use common sense, listen to your body, be mindful of what you eat, and ignore expensive, risky, and worthless weight-loss strategies or products that are unproven.

If you live in the Las Vegas area and are looking for treatments for extreme obesity, schedule a consultation at VIPSurg. Drs. Tsuda and Ryan can help you find the right treatment for your unique situation.

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Bariatric Surgery and Adolescents: Weighing the Risks Against the Benefits

The number of adolescents who are overweight or obese has leveled off in recent years, but unfortunately, the number who are severely obese — heavy enough to qualify for bariatric surgery — nearly doubled from 1999 to 2014. As a result, more doctors and parents are facing an extremely difficult dilemma: Should morbidly obese teenagers have bariatric surgery?

While surgery is the only thing that seems to work for these kids, the idea of weight-loss surgery for teens fills many parents and doctors with trepidation because we must weigh the benefits against the potential problems. Which is worse, risks from surgery or the likelihood of serious health risks from remaining obese?

An estimated three to four million adolescents are heavy enough to meet the criteria for bariatric surgery, but only about 1,000 teenagers per year undergo the surgery. Some medical centers will not perform it on teenagers, and many pediatricians never mention it to their heavy patients.

Obesity carries serious health risks in teenagers — including type 2 diabetes, high blood pressure, sleep apnea, acid reflux, fatty liver and high cholesterol levels — that tend to be eased by surgery. Other health problems associated with obesity in teens include asthma, polycystic ovarian syndrome, and skin fungal infections.

Added to that are social and mental health problems, including isolation and depression. Obesity in teens is associated with significant mental and physical challenges.

According to the Surgeon General, overweight adolescents have a 70% chance of becoming overweight or obese adults. The likelihood increases to 80% if one or both parents are overweight or obese.

In the past, teenagers had two options:

  1. Lose weight by changing diet and exercise habits
  2. Live with current and future consequences of obesity

While the first option is ideal, unfortunately it is not effective for as many as 70% of teens who try it. However, as advances in weight loss surgery for adults have reduced complication and mortality rates, more teens – and their doctors – have begun exploring surgery as a valid option.

If you’d like to learn more about bariatric surgery options and if it might be right for you, contact us for a consultation. Visit https://bit.ly/2GePjXn for contact options and information.

Fat Boy, Healthy and lose weight concept

Visual Cues that Make Portion Control Easy

To reach or stay at a healthy weight, how much you eat is just as important as what you eat. How many calories you need each day to lose weight or maintain your weight depends on your age, weight, metabolism, whether you are male or female, how active you are, and other factors. Portion control is important when you’re trying to lose weight and keep it off.

When you’re filling your plate, picture these items to help remind you of proper serving sizes:

  • Protein — Most Americans get way more than enough protein every day. A proper single portion of meat is just 3 ounces – about the size of a deck of cards, a standard smart phone, or the palm of your hand (no fingers).
  • Starches and Grains — Portions have gotten so out of control that over-sized bakery My plate - portion control guideitems have become the norm. Instead of assuming one muffin means one serving, picture this: a bagel portion should look like a regular size can of tuna; a pancake should be the size of a CD; and a muffin should be the size of a hockey puck. The amount of cereal in your bowl should be the size of a baseball, and your rice or pasta side dish should be the size of a tennis ball.
  • Fruits and Vegetables — Fruits are rich in many vitamins and minerals, so they are an essential part of your diet, but they are also a source of sugar. When consuming fruit, keep your portion to about the size of a tennis ball. A portion of cooked vegetables should be the size of a baseball, and a portion of raw vegetables should be the size of two baseballs.
  • Fats — Fats have gotten a bad reputation because they are high in calories and can lead to weight gain when eaten in excess; however, healthy fats, like olive oil and avocado, are a crucial part of a healthy fat. Keep your portions in check by picturing two stacked dice or a poker chip when serving yourself a fat source.

The quantities mentioned here were formulated by U.S.D.A and derived based on energy utilized by the average modern-day human.

For most of us, trying to remember the serving quantities of various foods seems like an impossible task. Fortunately, there is a simpler way of doing things. Follow this last tip regularly, to keep portions in control — Take a 9-inch dinner plate and visualize it divided into four parts – each containing one of the four recommended food groups i.e. fruit, vegetables, lean proteins and whole grains.

If you are interested in bariatric surgery, schedule an appointment at ViPSurg. Our expert team will find the right treatment for you.