April 29th, 2011
Back to Basics for Healthy Weight Loss
While there are plenty of ways to lose weight, maintaining your weight loss over the long term is often unsuccessful. If you’ve lost and found the same pounds several times before, it’s probably time to go back to the basics of a healthy weight:
- Prevention of weight gain or stopping recent weight gain can improve your health.
- Health can improve with relatively minor weight reduction (5 percent to 10 percent of body weight).
- Adopting a healthy lifestyle – eating smarter and moving more – can improve your health status even if you don’t lose any weight at all.
If you want to maintain a healthy weight for the rest of your life, it’s all about energy balance. Here are three basic steps for success:
Make Smart Choices from Every Food Group
Your body needs the right fuel for your hectic, stress-filled schedule. The best way to get what you need is to enjoy a wide variety of nutrient-rich foods that are packed with energy, protein, vitamins and minerals from all the MyPyramid food groups.
Where can you find these smart choices? When you go shopping, look to the four corners of your supermarket:
- Fruits and vegetables from the produce aisles
- Whole grains from the bakery
- Low-fat milk products from the dairy case
- Lean proteins from the meat/fish/poultry department.
Here’s an easy way to eat more produce: Enjoy one fruit and one vegetable as a snack each day. It’s quick, easy, tasty and very nutrient-rich.
Get the Most Nutrition from Your Calories
The biggest nutrition problem for most Americans is posed by high-fat, high-sugar foods and drinks, such as snack foods, candies and soft drinks. Eating smarter does not mean you have to immediately go sugar-free and fat-free. You can make a big difference in your calorie intake by just eating and drinking smaller portions and by making empty calorie choices less often.
The key is to moderate, not eliminate. Watching portion sizes is an easy way to cut back without cutting out. If you want to consume less sugar, limit your soft drink intake to one can a day and switch to sparkling water the rest of the time.
More Nutrients, Fewer Calories
As we age, we need fewer total calories, but more nutrients, especially protein, B-vitamins and calcium. In terms of nutrition, you need to focus on quality not quantity. All your food choices, for every food group, need to be power-packed with more nutrients per calorie. For both optimal physical and mental health, older adults truly need to make every calorie count.
Enjoy the Power of Protein
People of all ages need protein for strong, healthy bodies. Some older adults do not get the protein they need to maintain muscle mass, fight infection and recover from an accident or surgery. Chewing protein foods such as meat or chicken also can be a problem for some older adults. Here are a few tasty tips to pump up your protein intake, without upsetting your food budget or energy balance:
- Enjoy More Beans. Add canned beans to salads, soups, rice dishes and casseroles.
- Make Your Crackers Count. Spread peanut butter onto your crackers and eat them along side soup, chili or salad.
- Pump Up Your Eggs. Mix grated, low-fat cheese or extra whites into scrambled eggs.
- Cook with Milk. Use non-fat or low-fat milk rather than water to make soup or oatmeal.
- Use Dry Milk Powder. Mix a spoonful of dry milk into fluid milk, cream soups and mashed potatoes.
Balance Food and Physical Activity
What you eat is just one part of the energy balance equation. The other is your physical activity. Most of us take in more calories than we spend on our daily activities.
Finding a healthier balance means fitting more activity into your day. The minimum for good health is 30 minutes of moderate to vigorous activity each day. To reach a healthy weight, you may need to be physically active longer (60 minutes a day) or participate in more intense activities. How much activity do you usually get now? If it’s only 15 minutes, try adding a 15- or 20-minute walk during your lunch break.
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April 29th, 2011
Shop_Smart_Get_the_Facts_on_Food_Labels1[1]
The Basics of the Nutrition Facts Panel
The following is a quick guide to reading the Nutrition Facts Panel.
Start with the Serving Size
- Look here for both the serving size (the amount for one serving) and the number of servings in the package.
- Compare your portion size (the amount you actually eat) to the serving size listed on the panel. If the serving size is one cup and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label.
Check Out the Total Calories and Fat
- Find out how many calories are in a single serving and the number of calories from fat. It’s smart to cut back on calories and fat if you are watching your weight.
Let the Percent Daily Values Be Your Guide
Use percent Daily Values (DV) to help evaluate how a particular food fits into your daily meal plan:
- Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5 percent DV of fat provides 5 percent of the total fat that a person consuming 2,000 calories a day should eat.
- Percent DV are for the entire day, not just one meal or snack
- You may need more or less than 2,000 calories per day. For some nutrients you may need more or less than 100 percent DV.
The High and Low of Daily Values
- 5 percent or less is low. Aim low in total fat, saturated fat, trans fat, cholesterol and sodium.
- 20 percent or more is high. Aim high in vitamins, minerals and fiber.
Limit Fat, Cholesterol and Sodium
Eating less fat, cholesterol and sodium may help reduce your risk for heart disease, high blood pressure and cancer.
- Total fat includes saturated, polyunsaturated, monounsaturated and trans fat. Limit to 100 percent DV or less per day.
- Saturated fat and trans fat are linked to an increased risk of heart disease.
- High levels of sodium can add up to high blood pressure.
- Remember to aim for low percentage DV of these nutrients.
Get Enough Vitamins, Minerals and Fiber
- Eat more fiber, vitamins A and C, calcium and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia.
- Choose more fruits and vegetables to get more of these nutrients.
- Remember to aim high for percentage DV of these nutrients.
Additional Nutrients
You know about fat and calories, but it is important to also know the additional nutrients on the Nutrition Facts Panel.
- ProteinMost Americans eat more protein than they need, so a percentage Daily Value is not required on the label. Eat moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans, peanut butter and nuts.
- CarbohydratesThere are three types of carbohydrates: sugars, starches and fiber. Eat whole-grain breads, cereals, rice and pasta plus fruits and vegetables.
- SugarsSimple carbohydrates or sugars occur naturally in foods such as fruit juice (fructose) or come from refined sources such as table sugar (sucrose) or corn syrup.
Check the Ingredient List
Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. This information is particularly helpful to individuals with food sensitivities, those who wish to avoid pork or shellfish or limit added sugars or people who prefer vegetarian eating.
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April 13th, 2011
Did you know that Alcohol contributes to 7 calories per gram, and the number of calories in alcoholic beverages varies widely depending on the type of beverage consumed?
Alcohol and other caloric beverages do not provide much satiety or feeling of fullness, but are a source of calories that provide very few nutrients. Instead of drinking your calories, fill up on nutrient dense foods.
Drinking Guidelines to Remember:
- Avoid Alcohol; it is dehydrating, provides no nutrients, and may even trigger ‘dumping’ syndrome in gastric bypass patients. This is a very unpleasant sensation that may cause weakness, dizziness, headache, flushing and diarrhea.
- Sip 64 fl oz (8 cups) of calorie-free or low-calorie (less than 10 cal per serving) of fluids daily.
- Avoid Carbonation. Gas/bubbles in beer or soda may stretch your pouch, allowing you to eat more over time hindering your weight loss! It can also cause uncomfortable bloating.
- Avoid using straws because you tend to swallow more air, which leads to bloating.
- Do not drink anything 30 minutes before a meal and do not drink during a meal. Wait 30-60 minutes after a meal to resume drinking. Liquid will cause food to empty from your upper stomach, “pouch”, too quickly.The goal is to keep food in your upper stomach so that you feel full sooner and stay full longer.
Posted by Daniella Lavi-Dray MS, RD- Registered Dietitian
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April 7th, 2011
Los Angeles Harbor Newsletter
Sponsored by L.A. Harbor Medical Center
Issue 1 Volume 1
“Every great achievement was once considered impossible,
Alone we can do so little; together we can achieve so much.”
- Helen Keller
Welcome to a fresh start! To a promising future that includes a New You!
Being obese can subtract up to 20 yrs from your life! We are here to keep you informed on the proper methods in winning the battle of obesity and maintaining the new and improved you. Our upcoming monthly newsletters will include beneficial health and exercise tips that we are sure can accommodate all lifestyles.
LA Harbor Medical Center is here to help you reach and maintain your weight by medically proven techniques including: individualized diet plans, meal replacements, weight loss medications and weight loss surgery. You will learn about surgical options such as: Lap-Band, Realize Band, Sleeve Gastrectomy and Laparoscopic Gastric Bypass, which will also be discussed further in upcoming newsletters.
LA Harbor Medical Center is affiliated with the following hospitals in the Los Angeles and Long Beach areas:
St. Mary Medical Center, Cedar Sinai Medical Center, Silver Lake Medical Center and Tri-City Medical Center. All with one purpose in mind, accommodating all your major health needs.
On site at our brand new facility there will be a dietician available to answer any health questions you may have. Make an appointment today with Daniella Lavi-Dray, our Registered Dietician and nutrition expert, for one on one individualized counseling. Also, come in and meet our Patient Coordinator, Lailla Vincent, who is there to help strategize and finalize all your healthy decisions.
The center’s Medical Director H. Joseph Naim, MD, FACS is board certified in general surgery. Dr Naim is experienced in minimally invasive surgery of the gasrtointestinal system, and has extensive training in weight loss surgery. He’ll be available by appointment to help assist you in all your weight loss endeavors. Let’s do this together!
Looking forward to helping you achieve the adventure of a new lifestyle and all the healthy possibilities it has to offer you.
For additional information or FAQ’s please visit:
www.AdvanceBariatric.com
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April 7th, 2011
Issue 2 Vol. 1
Los Angeles Harbor Newsletter
Sponsored by L.A. Harbor Medical Center
H. Joseph Naim, MD, FACS, Medical Director
“The secret of success in life is for a man to be ready for his opportunity when it comes.”
-Earl of Beaconsfield
The opportunity is here and now!
The FDA recently approved the Lap-Band weight-loss surgery for those who are less obese than previous candidates. The approval now allows patients with a BMI (body mass index) as low as 30 with at least one weight-related medical condition, such as High Blood Pressure or Diabetes to have the procedure.
This is Great News!
The Lap-Band along with Gastric- Bypass and Sleeve Gastrectomy procedures was considered favorable for those who have a BMI of 35 or higher with medical
Conditions such as: Diabetes, Hypertension, Sleep Apnea, and Cardiovascular Disease. And orthopedic problems.
But now having any of these allows you to only need a BMI of 30 to qualify for Lap-Band based on FDA criteria. Meaning a person of 5’9” weighing around 203 lbs. now qualifies for the Lap-Band procedure!
The Lap-Band is an inflatable ring that is surgically implanted around the upper part of the stomach, which limits the amount of food to be consumed during each meal. This weight-loss surgery is performed with key-hole incisions for fast and speedy recovery.
Now are you ready for this opportunity?
If so, let’s not wait any longer. Call today to make your appointment for your consultation with Dr. Naim. Come in and meet our staff and see everything else we have to offer.
Also look forward to our 1st Monthly Lap-Band Support Group held at this office.
March 17, 2011, Thurs.
at 12 pm and again
at 5 pm.
Come in and meet our wonderful Doctor. Please call to register.
301 N. Avalon Blvd.
Wilmington, CA 90744
(310) 684-4070
www.AdvanceBariatric.com
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March 30th, 2011
Have questions about your post-surgical diet?
Not meeting your protein goal?
Need tips for healthy meal plans for you and your family?
Not meeting your goal weight?
Looking for direction to help you make healthy choices?
Make an appointment NOW with Advance Bariatric Center’s Registered Dietitian!!
Dietitian is in office during clinic hours; Wednesdays and Fridays in Los Angeles and the 1st and 3rd Thursdays in Wilmington. Call 310-975-9546 to make an appointment with Advance Bariatric Center’s Registered Dietitian for one-on-one individualized counseling for:
- Pre & Post Bariatric diet
- Pediatric & Adult Weight Management
- Weight Loss Medications
- Nutrient Supplementation
- Type II Diabetes/GDM
- Gastrointestinal symptoms
- Hyperlipidemia
- Hypertension
- Cardiovascular Health
- Vegetarianism
- Supermarket Tours
Overview of Obesity
Overweight and obesity result from an energy imbalance. This involves eating too many calories and not getting enough physical activity. Obesity is a multi-factorial problem based on genes, metabolism, behavior, environment, culture, and socioeconomic status.
Being obese can subtract 20 years from your life. Many researchers believe that after smoking, obesity is the second leading preventable cause of death in North America. Obesity puts individuals at risk for many serious conditions, including diabetes, hypertension, endocrine disorders, cancer, sleep apnea, cardiovascular disease, arthritis as well as knee, back and joint problems.
Working with a team including doctors, dietitians and therapists can help you not only achieve your ideal weight, but also address lifestyle changes that enable you to achieve better health.
Are you overweight? The body mass index (BMI) is a number that shows if your weight is too much for your height. Please find your height and weight on the BMI chart below.
BMI is divided into four categories:
- Normal: 18.5-24.9
- Overweight: 25-29.9
- Obese: 30-39.9
- Morbid (Extreme) Obese: 40 or more
If you are overweight or obese the good news is that losing even some weight, as little as 5-10%, can result in big improvements in your health and risks of obesity-related diseases. Treatment for obesity includes diet, exercise, medications and surgery. Regardless of the treatment, any effective weight loss should be achieved slowly and must include lifelong dietary changes and increase in physical activity.
Many studies have shown that exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. When it comes to maintaining a healthy weight for a lifetime, the bottom line is – calories count! Weight management is all about balance – balancing the number of calories you consume with the number of calories your body uses or “burns off.”
Advance Bariatric Center can help you reach and maintain weight loss by medically proven techniques including individualized diet plans, meal replacements, weight loss medications and weight loss surgery.
Stay tuned for more nutrition blog posts by Daniella Lavi-Dray MS, RD
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March 17th, 2011
Within this regularly updated feature of my website, I will provide visitors with practice news and specials, as well as information regarding the most recent technological advances and new treatments in Bariatric Surgery.
I believe that patient education and open communication with your doctor are the keys to achieving healthy, fully functional results and patient satisfaction, which is why I strive to provide the highest quality of Bariatric Surgery care for patients of all ages. This is done by combining technical skill and broad experience with cutting-edge technology for impeccable medical results.
I sincerely appreciate you taking the time to visit my new blog. Please check back often to learn about the latest news, updates and additions to the practice and within the field of Bariatric Surgery, and feel free to post comments and/or suggestions on any posts that you find of interest.
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