While you are are out and about this weekend spending time with friends and family ask yourself: Am I getting my fluids in?
Many people struggle to get their fluid in during these hot and humid days of summer. As a rule of thumb, aim for 64 ounces of fluid per day. Water is always best!
Water can get boring after a while, so try other options. Good choices include: Crystal Light, Fruit 2.0, Minute Maid Light, Aquafrina Essence, Diet Ocean Spray, and Sugar Free Kool-Aid.
Are you exercising? If you are, your fluid needs will be increased. Also, in the hot weather you sweat more, which can increase your fluid needs so stay hydrated and drink up!
Do you underhandedly believe you will always gain your weight back regardless of what type of food plan you are trying to follow? Your old habits/beliefs may hinder your current behavior and eliminate your continual success of weight loss. Even if this was true for you in the past it does not mean you can not change your future!
I have no will power! Does that statement sound familiar? Do you continually make that comment therefore use it as an excuse to overeat? Instead of assuming that you don’t have willpower revisit the thought of making choices. Sometimes we eat because we miss a particular taste or texture. Ask yourself why am I truly eating? What is missing? How do I feel? What do I need?
Have an additional question about causes of obesity and weight loss surgery? Then leave a comment below or send a confidential email to bariatric@clarian.org and I will be happy to respond!
A very important article for all post-operative patients and those individuals considering weight loss surgery. At Clarain Bariatrics our team of expert dieticians and Indianapolis bariatric surgeons will work closely with you to monitor your progress and ensure that you are getting all the necessary nutrients.
However, the most important part of this article is the last sentence: "Don't skip checkups, where doctors monitor bone health, and aggressively treat nutrient deficiencies."
The few few paragraphs are below and full text of this weight loss surgery related article from the Associated Press can be found by clicking on the link.
It isn't just the thunder thighs that shrink after obesity surgery. Melting fat somehow thins bones, too.
Doctors don't yet know how likely patients' bones are to thin enough to break in the years after surgery. But one of the first attempts to tell suggests they might have twice the average person's risk, and be even more likely to break a hand or foot.
The Mayo Clinic's finding is surprising, and further research is under way to see if the link is real. But with bariatric surgery booming and even teenagers in their key bone-building years increasingly trying it, specialists say uncovering long-term side effects and how to counter them takes on new urgency.
Hey all, if you did not attend the cooking class on June 25 you missed a great time. Anessa introduced some great ideas and recipes to keep our summer on track. The crowd was great with more than 60 patients in attendance! Just one more way our team stands behind our you after surgery. I hope to see all of you at the next class later this year.
During the next few weeks, I will be posting the recipes Anessa developed for the class, (they all tasted so good). Remember the recipes can be tweaked to your tastes, experiment and ejoy.
Caramel Drizzle Protein Shake
Most of us will use a protein supplement for the first year after weight loss surgery. Therefore, we better find food we like! After the first year, most bariatric patients can get the protein needed through food. However, if you need a shake...use it!
8 ounces skim milk or 1% soy milk 1 scoop vanilla protein powder 1 tablespoon toasted wheat germ 1 tablespoon sugar free instant pudding mix, butterscotch flavor 1 teaspoon sugar free caramel syrup (such as Starbucks sugar free caramel latte syrup) A handful of ice
In a blender, combine all the ingredients, blending until smooth. Add more ice if desired.
There are new and exciting changes coming to support groups this month!
Evening groups are moving to Tuesdays and will be held from 6 -7 p.m. The first Tuesday will be a large group with all patients and the Third Tuesday will be divided between new patients, one year plus patients and band patients.
Topics for July include:
“Habits.. What are They Doing For You” (July 7)
“ New Relationship with Food and Family” (July 21 - New Patients)
“Maintenance”’ (July 21 - One Year Plus Patients)
“Habits… What are They Doing For You” (July 21 - Band Patients)
“On Track” Support groups will be held every second, fourth and fifth Tuesday from 6-7 p.m. These groups are for patients who are at least one year post op who feel they could use some extra support to stay on track.
“Walk the Talk” begins July 10 and will be held every Friday from 11:30-12:30 p.m. We will walk for the first 30 minutes. For the second half of group, patients bring their “brown bag lunch” and check in.
More information on support groups can be found on our Web site and make sure to check the blog often for updates on topics. Hope to see you there!
Interesting article about how physical education is being decreased at schools across the country and how it is one of the many factors that are contributing to the growing obesity rates among children. Click the link to read full text on this cause of obesity from the Washington Post.
The gym at Eberhart Elementary School is bright and spacious - with high ceilings, several basketball hoops, even a large, colorful climbing wall.
But for much of the day, the gym doubles as a cafeteria where the school's 1,800-plus students are offered breakfast and lunch.
There's another gym on the fourth floor, but it's so old it has basketball hoops attached to ladders. Time and space limitations mean each class gets physical education just once a week for 40 minutes.
In the fight against childhood obesity, getting kids moving is one of the most effective ways to combat the problem. But only Illinois and Massachusetts require P.E. classes for all kids in kindergarten through 12th grade. And, as Eberhart's example shows, even those requirements sometimes are not enough.
Welcome to summertime! Am I the only person who remembers these?
I have yet another confession to make – I absolutely love Kool-Aid. I loved it as a child, and I love it to this very day. I love to see my youngest son smiling his “Kool-Aid smile." Fortunately for us, Kool-Aid has come up with Unsweetened Mixes that can be used in drinks or Kool Pops.
1 (.23 ox) envelope Kool-Aid Invisible Watermelon Kiwi Flavor Unsweetened Soft Drink Mix 1 Cup Splenda Water 16 (5 oz) paper or plastic cups 16 ice cream sticks
Empty contents of envelope into large pitcher. Add Splenda. Add cold water to equal 2 quarts. Stir to dissolve. Pour drink mix evenly into cups. Freeze 1 ½ hours or until almost firm. Insert ice cream stick into center of each cup. Freeze an additional 1 ½ hours or until firm. Store in freezer.
We have received a lot of questions about how obesity can affect different races. I did some research and found that all human bodies, regardless of race/ethnicity, respond to surgery basically the same way. There are some perceptions that African-Americans have less desirable outcomes, but that may be more a matter of culture than race.
Regardless, there are some health issues related to obesity that do affect ethnic groups in different ways. The following article from Weight Loss Surgery magazine highlights one such issue related to sleep disorders.
People who get too little sleep are at risk for obesity, and for blacks the risk is greater than for whites, New York researchers have found. Studying the connection between short sleep duration and obesity, researchers analyzed national data from 29,818 adults aged 18 to 85. The study found that 52 percent of blacks and 38 percent of whites were obese (body-mass index of 30 or higher). Rates of short sleep duration (five hours or less per night) were 12 percent for blacks and 8 percent for whites.
The adjusted obesity/short sleep duration odds ratio was 1.78 for blacks and 1.43 for whites, which shows that blacks have a 35 percent greater risk of obesity associated with short sleep duration, the researchers said.
"Compared to white Americans, black Americans had a greater prevalence of short sleep and a greater prevalence of obesity. Both black and white Americans who were obese tended to have short sleep duration," study author Girardin Jean-Louis, an associate professor at the State University of New York Downstate Medical Center at the Brooklyn Health Disparities Research Center, said in a news release.
The findings suggest that short sleep time may be a contributor to the obesity crisis in the United States, Jean-Louis said. Previous research has found that people who sleep for less than seven hours a night are at increased risk for obesity. The study was to be presented Monday at the Associated Professional Sleep Societies annual meeting, in Chicago.
Do you have a question about causes of obesity, Indiana bariatric surgeons or the different types of weight loss surgery? Then join us at a FREE informational seminar. Information can be found by clicking on the image at the right of this page or by visiting this Web site.
What do we do in those situations when “life happens?" The new bariatric lifestyle we have adopted becomes habit and part of our daily routine. When life happens and it throws a wrench in our new system how we react can be detrimental in our success. I recently experienced the loss of my grandfather along with the loss of my long time, four legged, furry companion of 15 years. For me that was the loss of two family members within a short period of each other. Can you say emotional wreck?
My initial thoughts are how do I numb this pain and make it disappear? Life happened and I have no desire to face it head on. I would simply prefer to dull the pain by indulging myself in a huge foot long chili cheese dog followed by a Reese’s peanut butter cup blizzard. Once I finished I would embrace the euphoric feeling of my sugar high laughing at the grim reaper screaming take that! Would I eventually crash from the euphoric feeling and be miserable? Yes… Would the pain still be there? Yes…
As a bariatric patient the above mentioned option would not be a wise choice for me. Life is going to happen and we need a backup plan. Personally, I know if I’m not careful emotional eating will undermine my weight loss surgery success. I’m taking this minute by minute, hour by hour and day by day. The day it happened I chose to take my son on a long bike ride, feel the sun on my face, the wind in my hair and take deep breaths. The following evening I chose to continually keep myself busy by re arranging my bedroom, hanging curtains, dusting and vacuuming. Whenever I slowed down I physically had to take a step back, let myself cry, take a few deep breaths and start another task. Today my choice is to blog about my personal struggles with you! Tomorrow is a new day and I again will have to make a choice!
Do you find yourself struggling with life situations and emotional eating? When was the last time you attended support group? Please visit our website for any upcoming support groups or feel free to contact me confidentially and directly at bariatric.clarian.org or 317-275-7010/877275-2555.
Low carb menus that are comprised of high fat meats and cheesy sauces are not low calorie.
Appetizers like nachos, chips and salsa, buffalo chicken wings, etc provide more calories than choosing a low calorie entrée. For example, an Awesome Blossom at Chilis has 2,710 calories.
Creamy soups are high calorie (sometimes 600 calories per bowl) and go down very well. Opt for clear soups.
Salads topped with high calorie dressing, croutons, cheeses, bacon, etc add many extra calories.
Alcohol calories add up very quickly.
Think About Trying
Salads topped with protein and low fat dressing
Applebee’s offers 10 different Weight Watchers Selections
Opt for a for a grilled, baked or broiled meat and vegetable
The best bets: red sauces, pasta with added vegetables and lean protein, salad with low fatdressing
The worst: Fettuccini Alfredo, Creamy sauces, greasy pizza, breadsticks
If you have a question about the best things to eat when you are getting ready to head to a resturant, please e-mail me at smuntel@clariannorth.com and I would be more than happy to help answer your post-bariatric surgery eating questions.
Looking for a way to spice up a summer dinner? Summer Steak Wraps are your answer! These delicious bundles are hearty and light at the same time. Steak Wraps
1 lb skirt steak (or sirloin) ½ cup red wine vinegar ¼ cup light soy sauce 2 cloves garlic, smashed ½ lime 1 head Boston lettuce 2 carrots, sliced into ribbons or strips 1 jicama, sliced into thin strips mango chutney, recipe follows
In a large zip-lock bag, add red wine vinegar, soy sauce, garlic, and lime. Salt and pepper both sides of skirt steak and add to bag. Marinate for 1 hour (at least!).
In a skillet on medium heat (or on a grill), cook steak 5 – 7 minutes, flip, and cook 5 – 7 minutes more, or until barely pink inside. Remove from grill and let steak set for about 10 minutes before cutting.
Pull “cups” off head of Boston lettuce, and rinse clean. Slice steak into thin strips on the diagonal. To serve, take cup of lettuce, and place strips of carrot, jicama, a few thin strips of steak, and spoon two teaspoons of Mango Chutney over steak. Perfect for an outdoor party!
Mango Chutney
½ cup red wine vinegar juice of 1 lime 1 shallot, minced 1 clove garlic, minced 3 Tablespoons Splenda 1 ripe mango, chopped ½ red bell pepper, finely chopped 2 teaspoons fresh grated ginger 1/8 teaspoon ground allspice 1/8 teaspoon ground coriander ¼ teaspoon chili powder 2 Tablespoons fresh cilantro, chopped
In a small saucepan, combine all ingredients. Cook over medium heat until a simmer is reached.
Let simmer until reduced, about 15 minutes. Chutney should be thick and jam-like! Perfect served over meats or salmon!
Another story highlighting the need to educate children early on the dangers of improper eating and a sedentary lifestyle. This article, from the Journal of the American Dietetic Association, can be found by clicking here. The first few paragraphs are below:
The prevalence of overweight in the US population is among the highest in Mexican-American children and adolescents. In a study of 1,030 Hispanic children between the ages of 4 and 19, published in the June 2009 issue of the Journal of the American Dietetic Association, researchers from the Baylor College of Medicine found less than optimal diets in both overweight and non-overweight participants.
According to the National Health and Nutrition Examination Surveys (NHANES), in 2005-2006 the prevalence of overweight among children (2-19 years) from all ethnic/racial groups was 15.5%. For Mexican-American males and females (2-19 years) the prevalence was 23.2% and 18.5%, respectively. Although the US environment encourages a sedentary lifestyle and excess food intake, the Hispanic population is burdened with additional risk factors for childhood obesity including parental obesity, low socioeconomic status (SES), recent immigration, acculturation to US diet and lifestyle, and limited health insurance coverage.
The best bets: chicken and vegetables, moo go gi pan, beef and broccoli
The worst: fried meats, fried rice, egg rolls, sweet and sour chicken
Tips: Chinese is sometimes hard to tolerate for many patients due to the oils and way it is cooked. You may want to avoid these foods until you are farther post-op.
This article from Endocrine Today, highlights one of the ongoing discussions about how bariatric surgery has been proven to cure Type 2 diabetes. We've discussed this topic on the blog before and I would encourage anyone with the disease to talk with your physician about how weight loss surgery may help your condition. The first few paragraphs are below and full text can be found here.
A surgeon argued today that the criteria for bariatric surgery should be changed, allowing more overweight people to undergo the procedure.
Even though there is a 92% reduction in diabetes-specific mortality risk after gastric bypass, only a small percentage of patients who could benefit are eligible to undergo the procedure, Francesco A. Rubino, MD, said. Those with a BMI greater than 40 are eligible for the procedure; those with a BMI greater than 35 are eligible only if comorbidities are present. “These criteria should change,” he said.
Rubino, chief of gastrointestinal metabolic surgery at Weill Cornell Medical College and head of the Diabetes Surgery Center at New York Presbyterian/Weill Cornell Medical College, also argued that the success of gastric bypass surgery “challenges the idea that diabetes is chronic and irreversible.”
The outcomes of the surgical procedure suggest an intestinal contribution to diabetes pathophysiology. Diabetes may be a “dysfunction of the bowel,” he said.
Have you begun building lean muscle mass yet?If not, let’s get started now!Research shows that following a strength training program consistently will help you change your body composition by getting rid of fat and building lean muscle mass instead. Exercise DVDs often provide the instruction you need to move through a whole routine efficiently.
If you are just beginning, try out these DVDs for help!
Build Up Your Muscleswith Gin Miller
Absolute Beginners:Weight Training with Jules Benson and Phil Ross
The following factors will be considered in determining if you are a candidate for bariatric surgery:
You have tried to lose weight by changing your eating habits and exercise and are still severely obese.
You are unable to perform routine daily activities without being seriously affected.
You understand the procedure and the lifestyle changes you will need to make after bariatric surgery.
You are motivated to make a lifelong behavioral commitment that includes well-balanced meals and physical exercise.
You understand that this surgery won't solve all your problems, but can make you healthier -- and probably much happier.
Before patients undergo surgery for morbid obesity, they must qualify for our bariatrics program. Our basic program guidelines are:
Being 100 pounds or more over your "ideal body weight," according to the established weight charts.
Having a Body Mass Index (BMI) greater than 40 with no co-morbidities or greater than 35 with serious co-morbidities.
Being able and willing to make the necessary lifestyle changes.
Learn more by attending a FREE informational session. Sessions are held at Clarian Bariatrics' Indianapolis location and include discussions with surgeons and weight loss specialists about the types of bariatric surgery - including Lap Band and Gastric Bypass - and the costs associated with surgery. Visit our Web site for more information and for dates and times.
Empty contents of envelope into large pitcher. Add Splenda. Add cold water to equal 2 quarts. Stir to dissolve. Pour drink mix evenly into cups. Freeze 1 ½ hours or until almost firm. Insert ice cream stick into center of each cup. Freeze an additional 1 ½ hours or until firm. Store in freezer. 
dressing
baked potato with chili (Wendy’s), low carb wraps (Subway)
