Healthy Strategies for the Holiday Party Season

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.

Celebrating vegan party at home

Give Thanks with a Healthy Lifestyle

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.

Whole Homemade Thanksgiving Turkey

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

5 Steps to Lead a Healthier Lifestyle

Do you think that you are living a healthy lifestyle? It’s easy to put off healthy living habits, but if you feel that you need to make improvements to your lifestyle for your health, you’re not alone. Although it’s hard to get out of old habits, a healthy lifestyle can give you more energy, improved mental health, and can increase your chances of defeating illnesses.

Here are five steps you can take to managing a healthier lifestyle:

1. Include fruits and vegetables in your diet

Adding fruits and vegetables is a perfect foundation for starting a healthy routine. Vegetables and fruits contain plentiful amounts of nutrients such as vitamins and antioxidants that help boost your immune system and fight off disease. Antioxidants help fight eye disease, promote healthy skin, and overall health. The World Health Organization recommends eating fruits and veggies as a regular part of your diet, so you’ll have a better chance of fighting some cancers, diseases, and heart disease. Make sure to eat five to nine servings of varied vegetables and fruits per day.

2. Drink water

You can save money and improve your health by drinking water throughout the day. This natural liquid offers the benefits of hydration, nourishment, and improved wellbeing. Water can cleanse toxins from the body, improve brain function, energize muscles, control weight gain, and balance body temperature and fluids. It’s recommended to drink about 8 glasses, or 64 ounces, of water per day.

3. Manage your mental health

When it comes to building a healthy lifestyle, it’s easy to concentrate on the physical aspects of health and ignore the mental upkeep. Remember that your mental health is a foundation of your overall health. It’s important to manage and asses your feelings on a day-to-day basis. If you feel negative towards others, you could cause more unhappiness at work, school, or in your social life. Some ways you can improve your mental health include:

  • Exercise
  • Socialize with loved ones
  • Join a club
  • Sleep 7-9 hours every night
  • Do something creative

If you continue to feel unhappy or even depressed, consult your physician or talk to a professional about ways you can improve your mental health.

4. De-stress

Sometimes it’s beneficial to stop, take a deep breath, and relax. You can help maintain your physical and mental health by decompressing from a long, stressful school or work week. Try some relaxing activities to help you relieve stress. Take advantage of meditation, listening to music, reading, watching a comedy, or exercising. These activities can help you unwind, and they cause feelings of happiness and clam.

5. Exercise

Exercise is a great way to stimulate your health, and studies show that physical activity photo-1527247737617-ca8e5f18e4f6helps improve longevity and overall health. Try to exercise up to three times a week. The American Heart Association advises for 150 minutes of exercise each week or an hour at least three times a week. Remember to keep your workouts fun. You should enjoy your workout and not feel like it’s a chore. Some fun physical activities include:

  • Dancing
  • Yoga
  • Aerobics
  • Running
  • Hiking

These lifestyle tips can help you maintain healthy and happier habits. Talk to your healthcare professionals about ways to improve your health. We are here for you at VIPSurg if you are interested in weight-loss/bariatric surgery in the Las Vegas area. Call (702) 487-6000 for all your general and bariatric surgery needs. 

Don’t Let Travel Derail Your Healthy Lifestyle

It’s summer, and for many, that means travel and vacation. While fun and exciting, leaving home takes one out of usual routines, places temptations in the way that aren’t usually there, and often makes it difficult to stick to a healthy eating and exercise plan. Do travel and living a healthy lifestyle have to be mutually exclusive? NO! Fortunately, having a wonderful vacation doesn’t have to mean sabotaging all your hard-earned diet and fitness progress. 

With a little planning and these helpful tips, you can come home from vacation feeling healthier than when you left. Preparation is key!

  • If you’re on the road, bring a cooler filled with delicious, healthy food, such as vegetables with hummus, fresh fruit, and grilled chicken. Pack water to keep you hydrated. Road trip picnics provide a great opportunity to add some activity and stretch those legs. Plan to find some place with a short walking trail or playground for a little respite from the car. 
  • Choose wisely when making quick food stops. Fast food restaurants fall short when you’re looking for a variety of healthy options. On the other hand, if you stop at a grocery store, you will find many whole foods like rotisserie chicken, whole-grain breads, fruits, and vegetables. If you happen to find one with a salad bar, you can find a delicious, healthy meal already prepared right in the supermarket.
  • If you are staying at a hotel, find a grocery store on the way to pick up healthy, appealing items to have in your room for when you need a snack. Otherwise, you might be tempted to hit the over-priced mini bar or vending machines for something you wouldn’t even want if you were home. 
  • Even though breakfast may come with your hotel room, use your best judgment at the buffet. Avoid pastries and baked goods. Choose simple, whole-food options. Fresh fruit, yogurt, and oatmeal are good ways to start your day. A little egg for a protein source can benefit you as well.
  • Travel offers many opportunities to be just as active, if not more so, than when you’re home. Walking on the beach, hiking in the mountains, swimming, touring new areas, and even shopping can all be counted toward your daily physical activities.
  • Keep in mind that rest and relaxation are healthy “activities” too. 

Treat yourself kindly while vacationing. If there are some foods that make your experience more special, you should indulge yourself. However, if you eat healthier and make wise food choices, you will have more energy to enjoy your vacation time and return home recharged and ready to continue your healthy lifestyle journey.

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