Archive for Diet

Feb
02

Weight Loss & Skin Care

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One reason people lose weight is to feel more comfortable in their own skin. You want healthy, toned skin to improve your overall appearance and flaunt your new body. But many people experience problems with their skin’s elasticity and condition, especially following significant weight loss. Learn how to get your skin in shape during and after major weight loss.

 

  1. Background

    • As a person gains weight, the skin can stretch to accommodate overinflated fat cells that are just beneath the skin’s surface. But while skin is very elastic, some find that after weight loss, their skin fails to shrink back to its original shape, leaving unsightly bulges and hanging folds that can mask all that weight loss. To what extent you are left with extra skin depends on your skin’s elasticity, which varies depending on your age and genetics, the amount of weight lost and other factors.

    Healthy Weight Loss, Healthy Skin

    • Weight loss specialists advocate slow, steady weight loss as opposed to crash dieting because it ensures proper nutritional balance. But good nutrition is important for your skin, too, and a proper balance of nutrients will help your skin regenerate more quickly. Aim to lose about 1 to 2 lbs. of fat each week. This will give your skin time to adapt to your new body and will allow you to keep a healthy balance of nutrients that will make your skin glow.

    Moisture, Moisture, Moisture

    • When it comes to your skin, moisture means two things: drinking water and consistently using a good moisturizer. Your body needs to be hydrated to properly regenerate cells, including the cells that make up your skin, so drink up. There is no official recommendation for the amount of water you should be drinking, but a good rule of thumb is eight 8 oz. glasses a day, or enough to keep from feeling thirsty. Also, use a good moisturizer all over your body and use it regularly. You can try lotions that claim to be “skin firming,” but more important is that any product you use keep your skin hydrated throughout the day. Creme moisturizers (they come in a tub, not a bottle) are thicker and provide a strong layer of protective moisture if your skin tends to be very dry.

    The Added Value of Exercise

    • If you added exercise to your daily routine to shed pounds, keep it up. If you didn’t, now is a great time to start. Exercise helps rid your body of toxins and gets oxygen flowing, which is great for your skin. In addition, many dieters tend to lose a significant amount of lean muscle mass in addition to fat, but building muscle gives your skin a firm base, making it look smoother. So add a strength training session to your workouts. Aim for two or three 20- to 30-minute strength training sessions each week.

    The Surgical Option

    • For people who have lost very large amounts of weight, for example after weight loss surgery, cosmetic surgery may be an option to remove large folds of skin. Body contouring is a major surgery involving extensive incisions to essentially cut off the sagging skin of patients. Complete body contouring is often done in stages or multiple surgeries and can include lifting the butt, thighs, abdomen, breasts and arms. Like any major surgery, there are many risks, and body contouring may or may not be covered by your insurance. Talk to your primary care physician and specialists before deciding if a surgical option may be appropriate for you.

Find out more about weight loss surgery and the procedure that is right for you by contacting Central Baptist Hospital Surgical Weight Loss Center in Lexington.

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Jan
27

Salsa Chicken

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Salsa ChickenPersonalize this recipe by using your favorite tomato-based salsa. Or try a fruit salsa such as peach, cranberry, or pineapple. Serve over white rice.

 Photo by: Randy Mayor; Jan Gautro
  • YIELD: 4 servings
  • COURSE: Main Dishes

Ingredients

  • 1 pound skinless, boneless chicken breasts, cut into bite-sized pieces
  • 2 teaspoons taco seasoning
  • Cooking spray
  • 2/3 cup bottled salsa
  • 2/3 cup (about 2 1/2 ounces) shredded reduced-fat cheddar cheese
  • 1 (4-ounce) can whole green chiles, drained and thinly sliced
  • 1/4 cup fat-free sour cream
  • 2 tablespoons sliced ripe olives

Preparation

Preheat oven to 475°.

Combine chicken and seasoning in a medium bowl, tossing to coat. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook for 4 minutes or until browned, stirring occasionally. Arrange chicken in an 8-inch square baking dish coated with cooking spray; top with salsa, cheese, and chiles. Bake at 475° for 8 minutes or until chicken is done and cheese is melted. Top each serving with 1 tablespoon sour cream and 1 1/2 teaspoons olives.

Nutritional Information

Amount per serving

  • Calories: 207
  • Calories from fat: 15%
  • Fat: 3.5g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 1.1g
  • Polyunsaturated fat: 0.5g
  • Protein: 33.4g
  • Carbohydrate: 9.5g
  • Fiber: 2.1g
  • Cholesterol: 71mg
  • Iron: 1.5mg
  • Sodium: 587mg
  • Calcium: 130mg

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Healthy eating tips to prevent the winter blues and weight gain…

Water, the number one for any diet, is particularly important on dry winter days.

During cold dry days, our body loses more of it, so it’s important to remember to drink at least 8 glasses every day. Drinking more water also helps curb appetite, which is especially important when you’re snowed in. I know you know all this all ready, but remembering is the most important part of it. If you don’t like your water plain, refer to our post about easy ways to flavor your own water at home.

Include sensible amounts of protein, fruit and vegetables to every meal.

Nutritious foods provide the energy needed throughout the day and help prevent that sluggish feeling we’re so familiar with on cold days. Start your day by making sure you get enough vitamin-C, to support your immune system. Check out these posts for some diet recipes using grapefruit or this free ebook about orange recipes.
Cook a healthy variety of dishes for your family to enjoy rather than meals that are frozen or prepackaged.

Just like fast foods from restaurants, fast foods from the grocery store contain higher amounts of fat, preservatives, and other things that can harm your health. Since you may be spending more times indoors, use it to your advantage, and experiment with making dishes you may have always wanted to try.

Winter still offers fresh veggies such as carrots, leeks, pumpkin, broccoli, and other greens. More so, it’s the season for citrus fruits and crunchy apples, readily available in the produce section.

While you may have to pay slightly more because the veggies are being shipped fairly far, the health benefits more than make up for it. Also, the small luxury of biting into fresh fruit in the middle of winter can be real mood-booster.

One reason people gain weight over the winter is because they get depressed.

We stay inside, get less sunlight, and may feel lonely around or just after the holidays. This triggers appetite for comfort foods that are high in fat and calories. But while food is the problem, it can also be part of the cure. Instead of grabbing for fatty foods when you’re feeling down this winter, why not choose fresh fruits and vegetables to boost your mood. Cook up your favorite recipe to break the cycle instead of fueling it.

You should note not only what you eat, but also how often you eat.

It’s often healthier to eat six smaller meals, or supplement yourself with in between-meal snacks to keep fueled throughout the day. More importantly, eating more often can combat depression. Healthy snacks like fruits, veggies, and whole grains are perfect. My favorite recipe for such an occasion is to cook up a plate of whole wheat spaghetti topped with lightly cooked fresh tomatoes, a little olive oil, fresh spices, fried onions and garlic, sprinkled with fresh grated cheese. My old time, tried-and-true recipe to feed the soul indeed.

Even though it’s winter, we shouldn’t forget that a healthy lifestyle includes not only eating right, but also getting plenty of exercise.

Many of us slack off when it comes to exercising during the winter. Don’t let yourself become a winter’s victim; take time every day to exercise. This will give you more energy to make it through the winter. Tip: Get a gym pass or a stair climber – or simply dance up a storm to your favorite exercise – Dancing with the Stars- DVD for up to an hour every day a week.

If your weight has you down, contact Central Baptist Hospital Surgical Weight Loss Center today and let us show you how you can achieve your weight loss goals.   Located in Lexington, we’re here to assist you on your weight loss journey!

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Jan
24

Exercise to Beat the Winter Blues

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There are plenty of ways to stay active and prevent weight gain during the winter.  When you’re busy and tired it’s easy to put off exercise until tomorrow, but sticking to a regular fitness routine is vital if you want to stay in shape and take care of your health.

Just think about all of the effort that you put into your health and fitness over the summer.  It’d be a shame to undo all of your hard work by sitting around feeling miserable all winter.

Exercise Can Help Cure Seasonal Affective Disorder

Keeping up the motivation to exercise on a cold winter day instead of curling up under a warm blanket on the sofa can be difficult, not to mention the allure of all of the yummy holiday treats.  However, in addition to piling on the pounds, slowing down physically can have the unwanted side affect of bringing you down psychologically.  And at a time when the weather is lowering our spirits we need to take practical measures to stay active and happy.

Reasons to Exercise Regularly this Winter

1. Weight Loss

With the imminent influx of mince pies and alcoholically fuelled social eventsalmost upon us we all need to balance out the increase in available calories with a huge dose of will power or some seriously energetic workouts.

I recommend a combination of the two strategies as being the most realistic option.  To maximise your calorie burning potential you should participate in 30 minutes to one hour of vigorous exercise 3 – 5 x per week.

As a guide you should feel like you are working hard; your heart rate and body temperature will increase, as will your breathing will become more rapid.  If it feels like exercise then it is exercise.

Examples of vigorous exercise that will help you to reduce your body fat percentage are jogging, cycling, circuit training and spinning.

2. Positive Body Image to Combat SAD

It’s difficult to enjoy the Christmas parties if you don’t fit into any of your sexy dresses/DJs!  A positive body image is a sure fire way to beat SAD. Don’t panic, you’ve still got time to get into shape and feel your best.

Exercise can make you feel better about yourself by optimising your physical condition and helping you to reach a healthy weight.

For this I recommend a combination of resistance exercise to tone your muscles and cardiovascular exercise to reduce your body fat percentage.

3. Energy Boost = Mood Enhancement

If you are feeling sluggish and fatigued first thing in the morning, improve your energy levels with a Yoga, Tai Chi or Qi Gong session.  Each of these disciplines emphasises the coordination of breathing patterns and movements with the result of increased energy levels and reduced tension.

4. Improved Detoxification of Waste Products

Detoxing has become synonymous with New Year’s Resolutions.  Why wait until the New Year?  Regular exercise helps the body to eliminate toxic substances from the body.  These toxins exist all year round and our conscious efforts to detox should be a lifestyle choice rather than something to dip into following an overindulgent weekend.

5. Exercise to Increase Blood Flow

However, during the festive season, we place an even greater toxic burden on our poor liver and it could really do with some support.  Moderate exercise increases the blood flow to the liver thereby improving its ability to detoxify waste.

Try to choose an activity that increases your heart rate but make sure that you can still hold a conversation. i.e. brisk walking, gentle jogging, swimming, cycling or rebounding.

6. Improved Immunity

We all need protection from the germs that are circulating around the office or being brought home from school by our children.  Regular moderate exercise will boost immunity by improving lymphatic and cardiovascular circulation.

However, the effects of exercise on your immune system are short lived and in order to optimise these effects it is important to exercise regularly.

A daily 20-30 minute walk would be an ideal way to start – it would fit nicely into your lunch hour too!

Note: Regular vigorous exercise can place a higher burden on your immune system and adequate rest and recovery should be factored into your week.

7. Reduction in Stress Levels, Anxiety and Depression

It is widely accepted in the health and fitness community that exercise has a positive effect on our mind body and spirit.  So let’s take practical steps to fight off those winter blues by increasing our activity levels.

If you are suffering from Seasonal Affective Disorder, depression or stress, then some regular gentle exercise is one way to improve your overall sense of well-being.  One way that exercise improves our mental state is by removing the by-products of stress that surge through our bodies helping us to find inner calm.

Ideal forms of exercise to improve emotional well being are Yoga, Tai Chi and Qi Gong.  Additionally some find that the rhythmical and repetitive movements of walking or gentle jogging help them to find a level of tranquillity.

Exercise Ideas and Strategies to Beat the Winter Blues

Below is a list of exercise ideas and strategies especially tailored for the winter.  You have worked hard all year to get where you are today so let’s push on through and make these months count.

Remember, you’ve probably got a Christmas party or wedding outfit to fit into and you want to look and feel your best.

1. Psychological Focus

Start by asking yourself what exercise means to you?  What are you striving to achieve?  Focus your mind on your exercise goals.  Are you trying to lose weight, increase your self esteem, sculpt your physique or improve your health and fitness? Are you unhappy with your self-image right now?  Would a healthier, leaner you increase your overall sense of wellbeing and give you the self-confidence to feel happier in your own skin?

Write down your answers and explore what it would mean to you to achieve your exercise goals.

Now reduce what you have written into 3-5 bullet points and pin the list to a few prominent places i.e. your fridge door, on your desk at work, inside the cover of your diary etc.  Let this list act as a reminder of why you want to exercise.

2. Just Do It! 

Half of the battle is taking the first step towards exercise.  That might mean packing your gym kit into your work bag, driving to the gym or arranging to meet a friend at an exercise class.

I often find that if I can switch off my inner monologue for just a few moments I’m in my gym kit before I know it and then there’s no turning back.

Don’t open the curtains to check the weather before you put your gym kit on, just do it! If you think about it too much, it won’t happen.

3. Swim, Steam Room and Jacuzzi

Swimming is a great way to exercise in the winter because it’s an indoor activity.  It works your whole body, burns calories, strengthens your posture and improves your heart and lung function.  Follow the top tips below to get the most out of your sessions.

Then reap the rewards by relaxing in the steam room or the Jacuzzi.  If your swimming pool/ leisure centre doesn’t have these facilities then why not buy some aromatherapy oils and have a long soak in the tub when you get home.

Calorie burning tip:  work hard 
It’s very easy to slip into a relaxing breast stroke and to stop at the end of each length for a gossip.  So save the gossip for the Jacuzzi and set yourself a challenge:

  • Double the number of lengths that you swim before resting
  • Swim every other length at a sprint pace
  • Swim every other length in a more challenging stroke i.e. front crawl
  • At every session complete 2 more lengths than the previous session.

4. Jog, Walk or Cycle in the rain!!! 

It may sound crazy but I recommend getting out into that winter weather.  It can be thoroughly invigorating to run, walk or cycle in the elements, trust me, and it’s totally free.

You need to be in the right frame of mind though, so if you’re feeling brave here’s the challenge:

  • Make a play list of your favourite music – choose the tracks that make you feel invincible.
  • Wrap up so that you are feeling nice and warm.  Wear layers so that you can strip off as your body temperature rises.  And you can always wear less next time if you’ve overdone it.  This might mean thermal tops, waterproofs, woolly hats, welly boots (although probably not if you’re jogging or cycling!) etc…
  • Warm up in the house by doing 3-5 minutes on any exercise equipment that you have, completing the warm up on one of your exercise DVDs, or run up the stairs a few times until you feel your heart rate increase and your blood pumping.  At this point you may wish to shed a layer before heading outside.
  • Finally, find your inner child.  You are going out into the wind and the rain and I want you to run, walk or cycle through the puddles and the wet grass and to enjoy it!  You will get wet and muddy, and when you get home you’ll strip down in your kitchen and chuck your clothes straight into the washing machine.  Honestly, it is such a buzz to run in the rain.  You’ll feel exhilarated and youthful!

Top Tip 1:  
Can’t bring yourself to get out there on your own?  Why not join a beginners running club? This is a sociable and structured way to get your self out there.  And the only feeling better than a sense of personal achievement is that which is shared with others. To find your nearest club in England check out the British Athletics website.

5. Work-Out to Exercise DVDs

For those of you who are still working up to leaving the house why not get back into your exercise DVDs?  And if they’re not really motivating you, go and buy a new one or swap your DVDs with friends so you’ve got some new ideas to work with.

The benefit of exercising this way is that you can do it in the comfort of your own home.  The difficulty with exercising this way is that it can always be put off until another day.

So why not schedule it into your diary so there’s no chance of avoiding/accidentally forgetting about your work out.  Also, just because no one is watching you doesn’t mean that you can cut corners and skip bits.

6. Join a Gym

Lots of gyms will offer you a health and fitness assessment as a part of your membership package.  This will take the shape of an MOT for your body and provide you with your blood pressure, body fat percentage, body mass index and weight.

Armed with this information the fitness instructors will design a fitness program that, if followed, will ensure that you achieve your exercise goals.  The package usually includes a work out with a fitness instructor so that he/she can demonstrate each exercise to you and answer any of your questions.

Having a start point, clear guidance and access to a professional will really increase your chances of success.

Top tip:  An exercise program should be challenging.  However, as your body adapts to the workout you will start to find that it gets easier.  At this point it is time to ask for a program update.  It is important to continually challenge your body if you want to see results.  Sticking with a comfortable exercise program will cause your progress to plateau.

Top Tip 2: 
If your motivation is lacking why not book in for a consultation with a Personal Trainer?  Most offer a free session which is designed to instruct you on the best way to achieve your health goals.  A good Personal Trainer will help you to increase your confidence and achieve your goals through offering sound exercise and nutritional advice.  Qualified Personal Trainers should be registered with the Register of Exercise Professionals and be trained to Level 3 standard.  You can check this at the following web site:http://www.exerciseregister.org/custom/REPshome.htm

Sessions can cost anything from £15 and £60 per hour depending what part of the country you live in.  Costs can be reduced by arranging sessions with a friend.

Top Tip 3:
Gym membership fees vary.  Some gyms allow you to pay as and when you use the gym, whereas others only let you use the facility if you sign up for the year.  Annual membership can cost £20 to £60 per month on average depending on where you live.  Facilities that call themselves a health club or spa will generally charge more.  To get the best deal buy your membership at the end of the month as the gym will have targets that they need to hit and better deals should be available.  The sales team may not be forth coming about discounted prices so you may have to barter with them.  Another option is to request that they knock off any admin fee that exists.

7. Group Work Outs 

Book into a class for an energetic session to wake you up on those cold winter mornings.  The best way to start the day and blow the cobwebs away is with some exercise.

The key to success is to arrange to meet a friend at the class.  You will both be relying on each other to turn up and that guilt inducing pressure is just what you need to get you out of your warm bed in the morning.

Since you’re up let’s make the session count and really burn some calories with a fast and furious workout i.e circuit training, Boxersize or Spinning.

Top Tip 4:
If you are going to sustain an early morning workout I recommend that you catch up with your sleep at the other end of the day with some early nights.  Your body needs time to rest and repair.  Without adequate recovery time exercise increases your stress levels.

8. Take up a Seasonal Sport

Embrace the changing climate and book yourself onto a course of skiing, snowboarding or ice skating lessons.  Wrapping up warm is the name of the game with these activities so there’s no need to fear the cold.

Taking lessons will give you a structured approach that will ensure results and a sense of achievement.   Each of these pursuits requires you to coordinate the distribution of your bodyweight in order to stay upright.  Sound challenging?  Good, it’s meant to be.  If it’s challenging then it is exercise.  You’ll be burning calories, strengthening and toning your core and leg muscles, improving your heart and lung function and having vast amount of fun doing it.

Other activities which involve wrapping up warm or exercising indoors include:

  • Martial Arts or Self defence Classes – improves strength, muscle tone and confidence.
  • Dance lessons – burns calories, increases core strength, posture and coordination.
  • Horse riding lessons – increases strength, posture and coordination.
  • Netball – burns calories, improves reflexes and heart and lung function.

Top Tip 5: 
Choose an activity that you enjoy as you are more likely to commit to it and benefit from it.  If exercise is fun then you’ll go back for more.

8. Stay Hydrated

Remember to drink enough fluids to stay hydrated.  It’s easy to drink less in the winter because it’s cold, but your body still needs water to function properly.

As a guide you require approximately 1.5 litres to 2.5 litres of fluid from food and drink sources per day and an additional 500mls per 30 minutes of exercise.

9. Write an Exercise Diary

And finally, write an exercise diary and describe how you feel on days when you have exercised compared to days when you haven’t.

Exercise will make you feel invigorated, alert and ready for the next challenge of the day.  In comparison, ‘lazy days’ will give you that sluggish unfulfilled feeling that leaves you questioning your self worth.  But don’t take my word for it, try it out for yourself.  Good luck and have an energetic winter.

Don’t let the cold weather get you down.  Get involved in any of the activities mentioned but also give Central Baptist Surgical Weight Loss Center a call and find out more about weight loss and support groups that you can join.

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Jan
20

Tantalizingly Tangy Meatloaf

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recipe image
Prep Time: 15 Minutes
Cook Time: 30 Minutes
Ready In: 45 Minutes
Servings: 8

“A sweet, tangy glaze covers this tasty meatloaf that will have everyone requesting seconds.”

Ingredients:
1 pound ground beef
1/2 cup dry bread crumbs
1 egg
garlic powder to taste
1 dash Worcestershire sauce
1/3 cup ketchup
1/4 cup packed brown sugar
1/4 cup pineapple preserves

Directions:
1.  Preheat oven to 350 degrees F (175 degrees C).
2.  In a large bowl, combine the ground beef, bread crumbs, egg, garlic powder and Worcestershire sauce. Mix well, and place into a 9×5 inch loaf pan.
3.  Bake in preheated oven for 30 to 50 minutes.
4.  Meanwhile, in a separate medium bowl, stir together the ketchup, brown sugar and pineapple preserves. Pour over the meatloaf about 20 minutes before removing from oven.

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Jan
13

Cajun Spiced Pork Chops

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Cajun Spiced Pork Chops

recipe image

“Pork chops are seasoned with paprika, cayenne, cumin, and sage for this mouth-watering meal.”

Ingredients:
1 teaspoon paprika
1/2 teaspoon ground cumin
1/2 teaspoon ground black pepper
1/2 teaspoon cayenne pepper
1/2 teaspoon rubbed dried sage leaves
1/2 teaspoon garlic salt
1 1/2 teaspoons extra-virgin olive oil
4 center cut pork chops

1.  Mix paprika, cumin, black pepper, cayenne pepper, sage, and garlic salt on a plate. Liberally coat each pork chop with the spice mixture.

2.  Heat olive oil and several pumps of non-stick, butter-flavored spray in a large skillet over high heat. Place pork chops in the skillet, reducing heat to medium. Cook until the pork is no longer pink in the center, 8 to 10 minutes. An instant-read thermometer inserted into the center should read 160 degrees F (70 degrees C).

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After weight loss surgery, you will need a new nutrition plan. Discuss this in detail with your surgeon and/or dietitian as they can help you learn about and get used to the changes in lifestyle and eating habits you need to make.

It is very important to follow the eating and drinking instructions starting right after the operation to allow the new stomach structure to heal completely and in the right position. This may take a month or more. It is also important, especially in the early weeks, not to stretch the small stomach pouch above the band. Vomiting can stretch it, so it is important not to vomit. Vomiting can increase the chance of stomach tissue slipping through the band.

The First Few Days Post-Surgery
Right after the operation you can take an occasional sip of water or suck on an ice cube. You shouldn’t drink more than this. The day after the operation, you can take a little more fluid but only a small amount at a time. Besides water, you should also choose clear liquids that have an adequate number of calories. To prevent nausea and vomiting, do not drink too much.

Liquid Diet (1-2 weeks post-op)
The goal during this early post-operative period is to protect the small stomach pouch. Only thin liquids can be tolerated at this time. It is also important to keep hydrated with lots of water. Other liquids recommended during this phase include:

  • clear broth or soup (with no vegetables or meat and not creamy)
  • skim milk
  • fruit juice
  • no-sugar-added popsicles

Pureed Foods (3-4 weeks post-op)
During this phase you may start having slightly textured foods. Aim for the consistency of baby foods. This will help you transition to more solid foods later. Because protein is so important to help you maintain muscle while you are losing weight, eat protein-rich foods first, and then move on to fruits and vegetables. Foods in this stage may include:

  • pureed skinless chicken or fish
  • mashed potatoes
  • peas
  • low-fat yogurt or pudding

In the first few weeks you may be able to eat foods that might not be allowed in your diet later as these foods may contain too many calories. It is more important in the first few weeks to let your stomach adjust to the LAP-BAND ® System than it is to lose weight. Also, your timing and progression into each dietary phase may vary. In general, you should follow the advice of your surgeon and/or dietitian about nutrition.

Soft Foods (5 weeks post-op)
Your meals can now include tender cooked foods like fish and ground turkey. Now that you can chew, make it a habit to chew foods well. If you have dentures, be sure to cut your food into small pieces and chew it thoroughly. If you don’t follow these precautions, you may experience vomiting, stomach irritation and swelling. You could also have stoma obstruction.

If solid foods cause nausea and vomiting,go back to the liquid diet you had earlier. Then you can slowly add soft foods and eventually transition to solid foods. Always ask for advice from your doctor or dietitian that is specific to your situation. Vomiting may increase the incidence of band slippage, stomach slippage, or stretching of the small stomach pouch above the band.

Your New Nutrition Plan
When you can eat solid foods without problems you will need to pay close attention to your diet. Liquids will pass through the reduced stomach pouch quickly and will not make you feel full. The LAP-BAND ® System was designed to restrict solids, not liquids. Drinking liquids during or immediately after meals tends to flush food through the pouch and you will not get the prolonged feeling of satiety needed to help you eat less.

Staying hydrated throughout the day is important. Drink at least 6-8 cups of water per day and make sure you consume them between meals.

Many patients have a difficult time with solid foods during the morning hours. If this is the case for you, you can open up your LAP-BAND ® System by starting with a couple of glasses of liquids before your first meal.

Too much food or big chunks of food can block the stomach pouch outlet. You can avoid this problem by chewing food welland eating small bits at a time. It is important to remember that your new stoma opening is approximately the size of a dime. Chew your food adequately so that it can easily fit through the opening.

Eat only three small meals a day and make sure that these meals contain adequate nutrients. Your stomach can only hold about1/4 cup of food or 2 oz. at a time. Stop eating when your hunger is gone or when you feel comfortable.

You may find that the small stomach pouch makes digestion of high-fiber, high-fat and dry foods more difficult. Tolerance will vary from person to person. Ask your surgeon and/or dietitian about your food choices. The general guide below can help you create good and healthy meals that contain adequate nutrients but little sugar and fat.

Good Food Choices

1. Fruits and vegetables

  • 1 to 2 servings of fresh fruit daily
  • 2 to 3 servings of fresh vegetables daily

2. Breads and cereals

  • 1 small portion of low-sugar cold or hot cereal
  • 1/2 to 1 slice of toasted whole wheat or rye bread each day.

Note: some patients have difficulty eating bread.

3. Meat, fish, poultry, eggs
1 oz. to 2 oz. of meat, fish, or poultry or one egg each day. (Remove all visible fat from the meat. Remove the skin from poultry. Prepare the meat in ways that need very little fat. Grilling, steaming, microwaving, or boiling are all good ways to do this.) Note: some patients have difficulty eating meat.

4. Dairy products
Milk and yogurt are calories in liquid form. However, these types of food have calcium, which makes them an important part of a healthy daily diet, so choose a maximum of 2 cups of skimmed milk or low-fat yogurt and 1 oz. of cheese a day.

5. Fats
Restrict the use of fat to 3 to 4 teaspoons of margarine, butter, or oil per day. You can have low-fat salad dressings and mayonnaise in moderation.

6. Drinks
Drink as many calorie-free liquids per day as you wish (though not with meals).Suitable drinks are:

  • tea or coffee (black) with low-calorie sweetener
  • water
  • non-carbonated beverages containing few or no calories

Some doctors have reported that carbonated beverages may contribute to enlargement of the small pouch and recommend they be avoided.

Foods to Avoid
Some foods have a concentrated supply of calories with little nutritional value and should be avoided as much as possible. They include foods such as:

  • syrups
  • cakes
  • biscuits
  • jam
  • honey
  • pies
  • chips
  • pastries

Alcoholic drinks should also be consumed in moderation, for example a glass of wine per day.

Common Problem Foods
Some foods have difficulty passing through the opening of the stoma and may cause blockage. These include foods such as:

  • dry meat
  • shrimp
  • untoasted or doughy bread
  • pasta
  • rice
  • peanut butter
  • dried fruit
  • fibrous vegetables like corn,asparagus and celery
  • nuts
  • coconut
  • popcorn
  • greasy or fried food
  • seeds and skins of fruits and vegetables
  • membrane of citrus fruits

Introduce these foods slowly and individually to see if they are tolerated. Always be careful, chew well, and follow your surgeon’s or dietitian’s advice.

Exercise Guidelines
Incorporating regular physical activity into your daily routine is as important as your nutrition plan. Often patients have been sedentary due to decreased activity tolerance, psychological constraints, and in some cases, physical disabilities. After LAP-BAND ® System surgery, aerobic activities—particularly walking and swimming—are generally best tolerated. Consult your surgeon and weight management team to find out which activity is right for you.

Get all the information on your health after weight loss surgery by speaking to the professionals at Central Baptist Surgical Weight Loss Center.  Call us today if you need additional information.

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Roughly one-third of Americans say they have made a New Year’s resolution to lose weight in the last five years and 42 percent of people who said they smoke regularly in that time frame pledged to quit the habit, according to the Thomson Reuters-NPR Health Poll.

Thomson Reuters and NPR conduct a monthly poll to gauge attitudes and opinions on a wide range of health issues.

The survey, which asked respondents their opinions and experiences with New Year’s resolutions focused on weight loss and smoking, found that 57 percent of Americans who have made a pledge to lose weight in the last five years were successful.  Respondents who made a resolution to lose weight said most often that their goal was between 10 and 29 pounds (48 percent). The second most popular weight loss goal was 30-49 pounds (21 percent).

One in four respondents said they smoked regularly in the last five years. Forty two percent of that group said they resolved to quit smoking over that time and 36 percent said their plan was successful.

Americans are still making resolutions as they look forward to 2012.  Fifty one percent of all respondents indicated that they will make a resolution to exercise more in the upcoming New Year. Thirty five percent said they will make a pledge to lose weight and 9% of smokers indicated that they will make a resolution to quit smoking.

“As the country re-evaluates ways to reduce runaway healthcare spending, it is time for all Americans to be resolved to take better care of themselves and others.  Data demonstrates that the majority of medical costs can be traced back to poor lifestyle issues such as obesity and tobacco use,” said Raymond Fabius, M.D., chief medical officer at the healthcare business of Thomson Reuters.  “While we know it often takes several attempts to lose weight and quit smoking, it is encouraging that many survey participants are taking strides to improve their health in 2012.  Let’s celebrate and support those who have resolutions to lose weight, stop smoking, eat better and exercise.  If they can meet these New Year goals they will be healthier and wealthier for it as well as helping to solve America’s healthcare crisis!”

To date, the Thomson Reuters-NPR Health Poll has explored numerous health topics, including generic drugs, abortion, vaccines, food allergies, and organic and genetically modified foods. NPR’s reports on the surveys are archived online at the Shots health blog here.

Thomson Reuters maintains a library of poll results here.

The Thomson Reuters-NPR Health Poll is powered by the Thomson Reuters PULSE(SM) Healthcare Survey, an independently funded, nationally representative telephone poll that collects information about health-related behaviors and attitudes and healthcare utilization from more than 100,000 US households annually. Survey questions are developed in conjunction with NPR. The figures in this month’s poll are based on 3,015 participants interviewed from December 1-13, 2011. The margin of error is 1.8 percent.

If you need more information about weight loss and weight loss surgery in the Louisville area, give us a call today.  The trained professionals at Central Baptist Surgical Weight Loss Center are here to assist you with your questions.

SOURCE Thomson Reuters

Dec
30

Crispy Phyllo Spinach Tartlets

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Frilly layers of phyllo dough surround the festive spinach and sun-dried tomato filling in a dressed-up version of Greek spanakopita. Serve these as a main dish for supper and you’re sure to please vegetarians and omnivores alike.

Crispy Phyllo Spinach Tartlets Recipe

8 tartlets

Active Time:

Total Time:

Ingredients

  • 4 tablespoons extra-virgin olive oil, divided
  • 1 medium yellow onion, coarsely chopped
  • 3/4-1 1/4 teaspoons salt, divided
  • 16 cups spinach, (about 1 pound), tough stems removed, coarsely chopped
  • 1 cup low-fat ricotta cheese
  • 1/3 cup crumbled feta, or goat cheese
  • 2 large eggs
  • 2 large egg whites
  • 2 tablespoons chopped fresh dill, or 2 teaspoons dried
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon ground nutmeg
  • 1/2 cup sun-dried tomatoes, finely chopped (not oil-packed)
  • 2 tablespoons butter
  • 20 sheets (9-by-14-inch) phyllo dough, thawed according to package directions
  1. Heat 2 tablespoons oil in a large skillet over medium heat. Add onion and 1/4 teaspoon salt and cook, stirring, until brown and tender, about 5 minutes. Add spinach in batches and cook, stirring occasionally, until wilted, 2 to 3 minutes.
  2. Whisk ricotta, feta and 1/2 teaspoon salt (or goat cheese and 1 teaspoon salt), eggs, egg whites, dill, pepper and nutmeg in a large bowl. Stir in the spinach mixture and sun-dried tomatoes.
  3. Preheat oven to 325°F.
  4. Melt butter with the remaining 2 tablespoons oil in a small saucepan. Remove from the heat.
  5. Unroll phyllo sheets onto a clean, dry surface, keeping them in a stack. (To make the tart in an 11-inch round tart pan instead of individual tartlets, see Variation, below.) Cut the stack in half crosswise (you’ll have 40 half-sheets). Cover with a piece of wax paper and then a damp kitchen towel. (Keep the phyllo covered to prevent it from drying out while you work.)
  6. Lightly brush each tartlet pan with some of the melted butter mixture. Place 1 half-sheet of phyllo in each pan, pressing it into the edges; brush with the butter mixture. Continue adding sheets and brushing with the butter mixture until you have 5 layers in each pan. Trim the phyllo, leaving a 1/2- to 1-inch overhang.
  7. Place the tartlet pans on a baking sheet. Divide the spinach mixture among the pans. Fold the dough over the filling (it won’t cover completely). Brush the edges of the dough with the remaining butter mixture.
  8. Bake the tartlets until the filling is set and the crust is golden brown, about 35 minutes. Let cool for 5 minutes, then gently turn the tartlets out of the pans. Serve warm. Variation: This recipe can also be made in an 11-inch round tart pan with a removable bottom. Use 2 overlapping sheets of phyllo per layer, for 10 layers. Brush each layer with the butter mixture. Add the filling. Trim the phyllo to make a 1- to 2-inch overhang; fold the dough over the filling. Bake until set and golden brown, 40 to 45 minutes.

Tips & Notes

  • Make Ahead Tip: Prepare the filling (Steps 1-2), cover and refrigerate for up to 1 day. | Equipment: 8 individual (4- to 4 1/2-inch) tartlet pans or 11-inch round removable-bottom tart pan

Nutrition

Per tartlet: 265 calories; 15 g fat ( 5 g sat , 6 g mono ); 76 mg cholesterol; 23 g carbohydrates; 11 g protein; 3 g fiber; 645 mg sodium; 461 mg potassium.

Nutrition Bonus: Vitamin A (80% daily value), Folate (21% dv), Vitamin C (20% dv), Calcium 15% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 1 vegetable, 1 medium-fat meat, 2 fat

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A holiday is a time when most of us let our hair down, eat and drink what we want without giving much thought to our weight or diet. Then we get back from our holiday and realise that we have put on a few pounds? Back on the diet again!!

Don’t worry here are a few simple way to help you shed those unwanted pounds.

1. To Stop Cravings: When trying to stick to your diet you will not doubt at some point come across hunger cravings. Next time you do count to 10. Did you know that studies suggest the average hunger craving only lasts about 10 minutes. So when a hunger craving hits tackle something on your to do list and distract yourself from hunger cravings.

2. Salsa instead of Mayo: Instead of putting mayonnaise on top of your food, try salsa instead. Salsa provides plenty of flavour and is low in fat. If you are a tuna fan then mix some salsa with a bit of low fat yoghurt and add it to your salad. Salsa is also great on chicken or fish.

3. Water!: Thirst is often mistaken for hunger, so next time you feel like eating get hold of a glass of water first. Drinking water can also help you to feel full. Just sipping water before you sit down for a meal, and continual sipping of the water during the meal will add volume and weight to your meal making you feel full and less likely to eat a massive amount as you won’t want to.

4 Alcohol: Here is the obvious one. We all know that alcohol equals calories. A beer(12oz) contains 150 calories, glass(3.5oz) of wine 85 calories, don’t even look at the calorie content of a creamy cocktail. It’s not rocket science if you want to lose weight then you have to cut down or even better cut out alcohol.

5 Don’t Stop Yourself From Going Out: Have a plan if you get invited to a party. Take something with you like a plate full of fresh vegetables and a low fat dip or a bowl of fresh fruit, you are able to eat at a party without destroying your diet.

You are able to get back in shape and feel at your best just like you did at the beginning of your holiday. So what is stopping you? Give it a go.

Don’t have a plan for getting rid of that weight?  We do and we’re here to help!  Central Baptist Surgical Weight Loss Center is here to help you with your goals and to help get you started on your weight loss journey.  Give us a call today for more information.

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