Houston Bariatric Surgery patient Raquel shares her recent experience in choosing to go with a sleeve gastrectomy.

March is National Nutrition Month!  This year’s theme is, “GET YOUR PLATE IN SHAPE!”

Throughout the month, we will focus on the following food groups:  protein, grains, dairy and fruits & vegetables and help you to get your plate in shape!

This week we will focus on GRAINS.  Who doesn’t love carbs?  Sadly many of our favorites are not our body’s favorites.  Drop those Cheetos, put down fries and let’s get your plate in shape in regards to grains!

Grains 101:  Grains are seeds!  Grains contain germ (nutrient and antioxidant storehouse), endosperm (energy!) and bran (the outer shell that is full of fiber and vitamins).

Whole grains are the deal!  Whole grains are packed with nutrition and reduce risk of heart disease, cancer and diabetes.  Whole grains also help with digestive health and weight control.  Your goal should be to consume 3 servings of whole grain a day.

When you select grains, always go with whole grains.  Choose grains like brown rice, barley, whole-wheat couscous and oats.  Substitute whole-wheat flour for half of the white flour when baking breads, muffins, biscuits, pancakes or waffles.  Look for whole-wheat products like whole-wheat pastas, tortillas or pizza crusts.  Switch to 100% whole grain cereal, bread, and crackers.  Don’t be fooled!  Check the food labels on packaging to be sure the first ingredient is 100% whole grain.  Those food companies are very sneaky!

Bump up your whole grain intake with these ideas:

• Stir in brown rice or barley into homemade or canned soups
• Add microwavable brown rice as a side dish to you dinner
• Whole wheat couscous is a tasty alternative to rice and is ready in 5 minutes
• Mix whole grain cereal into your trail mix
• Use whole wheat tortillas for your tacos and quesadillas

March is National Nutrition Month!  This year’s theme is, “GET YOUR PLATE IN SHAPE!”

Caroline Mathis RD/LD

What does nutrition even mean?  According to Webster, nutrition is the act or process of nourishing or being nourished.  How well are you nourishing yourself and loved ones?  The newest Dietary Guidelines can appear overwhelming but to put it simply, consume fewer calories and be more active.  Eat less.  Move more.

Throughout the month, we will focus on the following food groups:  protein, grains, dairy and fruits & vegetables and help you to get your plate in shape!

Week 1:  Protein

This group isn’t just the meat group anymore.  Protein includes the following:  animal meat like chicken, beef, pork, turkey, eggs, cheese, peanut butter, cottage cheese, beans, nuts, deli meats, tofu, tuna, and other fish.

Protein Basics:  Proteins are the building blocks of the human body.  They are made up of amino acids and help build muscles, blood, skin, hair, nails and organs.

How much do you need?  The average American only needs 0.8 grams per kilogram of body weight.  Take your weight in pounds then divide by 2.2 to get your weight in kilograms.  Then multiply that number by 0.8 to see how many grams of protein you need a day.  The amount of protein in foods varies from product to product and from animal to animal.  The general rule of thumb is about 6 ounces per day.  (3 ounces is about the size of the palm of a lady’s hand.)

Endurance athletes, teenage athletes, untrained people starting an exercise program require more protein.  The recommendation for this group is 1.0-1.5 grams per kilogram of body weight.

Trying to gain muscle mass?  More protein does not lead to bigger muscles.  Bulking up means dedication to extra exercise and extra calories, not supplements.  Research shows us that there is a cap on what our body can actually absorb.  If you are trying to gain muscle mass, consume protein evenly throughout your day.  Consume 10-20 grams of protein within an hour you completed your weight training.  This is known at the “hour of power”.  Pair a complex carbohydrate with lean protein for optimal results.

Trying to lose weight?  High protein diets are not always the answer.

• Filling your stomach with too much protein you won’t be able to fuel your muscles with carbohydrate.
• Too much protein can damage your kidneys.
• A diet based on animal protein can take its toll on your wallet and on the environment.
• A diet high in protein can be high in fat.

However, bumping up your protein intake slightly can help you stay fuller longer, therefore helping you take in fewer calories and in turn, lose weight!

Sources:

What are some typical serving sizes of protein?

 Start 2012 off on the right foot!  Follow these 5 simple steps:

By Caroline Mathis RD/LD

1)   Bust out that food journal

• Food diaries are the best way to raise self-awareness about exactly what and how much you are putting in your mouth.  The diary can help you pinpoint exactly where you might have some room for improvement.  Don’t wait till the end of the day to document.  Record your food and serving sizes after each meal and snack.  At the end of the day, take a look.  Did you eat enough veggies?  Did you eat a piece of fresh fruit?  How about those serving sizes?  This information is key to help you make some healthy changes!

2)   Fill ‘er up!

• We tend to drink less water in the winter months because we just don’t feel as thirsty.  Many people confuse hunger with thirst.  Drinking water 30 minutes before your meal will help you feel full and prevent you from over eating.  Your goal is at least 64 ounces a day

3)   Fiber is your friend

• Goal 30 + grams per day
  • Choose a high fiber cereal to start your day (one that has at least 5 grams of fiber per serving)
  • Add bran cereal or Fiber One to your favorite whole grain cereal
  • Add a piece of fruit during your date
  • At 2 tablespoons of ground flaxseed to your oatmeal
  • Add a serving a raw vegetables as a snack (carrot sticks, cucumber slices, broccoli with low fat ranch dressing, bell peppers with hummus

4)   Eat a piece of fresh fruit and something green and leafy everyday

• Fresh produce is a great way to get your vitamins, minerals and antioxidants.  Consuming fresh fruits and veggies is also an easy way to fill up on minimal calories.  In addition to being nutrition powerhouses, these guys are loaded with fiber too!

5)   Protein: 60 grams a day

• Protein is essential for staying full and maintaining lean body mass.  Think skinless chicken breast, lean ham, lean turkey, extra lean red meat, low sodium deli meats, eggs, low fat cheese, low fat puddings, low fat cottage cheese and natural peanut butter.  These foods can help you easily reach 60 grams of protein a day without having to use powder supplements or bars.

If you missed Dottie’s first support group webinar on January 17th, you can watch it here. It was a great turnout! Dottie spent time talking about creating life long habits instead of the same old new year’s resolutions.

If your not on the webinar support updates list, you can get signed up at cliftonthomasmd.com/webinars-and-support so you don’t miss the next one.

On average, Americans gain at least 1 pound between Thanksgiving and Christmas.  Here are 10 tips to celebrate this holiday season and not tip that scale!

By: Caroline Mathis RD/LD

1) Pass on the holiday drinks

It’s the holidays…as Starbucks says, “it only happens once a year.”  Skip that peppermint white               chocolate mocha with whipped cream, which has 410 calories and 15 grams of fat for 12 oz.  If you must have that fancy coffee drink in that fun read cup, go with a tall non-fat pumpkin spice later and save 190 calories and 15 grams of fat.  Remember, enjoy in moderation.

2) GET MOVING

This is the most effective way to sustain or even lose weight.  Walk all the way around the mall.  Walk to the nearest park or shopping center instead of driving, and take your pooch with you!  Make it a point to go to the wellness center and see your trainer.

3) Relax

It’s proven, when you are stressed, you eat more!  So instead of turning to mom’s mac ‘n cheese, turn to your IPOD.  Get out and about.  Exercise will lower your stress level and boost energy levels.  Grab a yoga class or take 5 minutes to meditate.  Regain you focus and enjoy this amazing time of year.

4) Fruit cakes, cookies, and dips, oh my!

Let’s be honest, you will eat things your dietitian might not approve of.  Set up a contract with yourself.  For every dessert, you must do 30 minutes of physical activity.  This does not justify eating foods full of fat, calories, and trans fat.

5) Remember, 5 a day

5 fruit and veggie servings a day will help fill you up, but it won’t break the bank on calories.  Not to mention, you are preventing numerous diseases.

6) Never go to a party hungry

This is the cardinal rule of holiday dieting.  Always eat 1 cup of broth based soup or another low calorie snack before you head out the door.

7) Plan ahead, you bring the fruit salad

Take the initiative here, you bring the low cal treat that everyone can enjoy!

You can say NO…but politely

You don’t have to “try” everything that is offered to you!  “Everything was delicious.  I just can’t eat another bite, but it looks amazing.”

9)    Focus…you are there to socialize

Don’t stand by the buffet table!  Move away from the food and closer to the party!  If you stand by appetizers, you will eat them.  Remove yourself from the situation.

10) Think high protein or high fiber foods instead of high sugar

Lean protein or foods high in fiber will satisfy hunger longer than those sugar cookies.

You have worked hard to reach your goals.  Stay focused this holiday season and start 2012 off right!

The holiday season is here. A great time filled with Christmas parties and lots of food. The month of December is like a person with two personalities. One personality is full of love and joy. The other is stressed out with all the things that need done and all the things you want to do. We are often pulled in many directions and the result is that nasty thing called stress.

It is like the perfect storm, great food everywhere mixed with various levels of stress. And much like when warm winds mix with cold winds we get a storm. So how do we ride the storm? How do we not over indulge with food?

A few concepts will help. First set the intention or thought at night before sleep what that next day is going to look like. Visualize the parties and the food and visualize yourself eating several really tasty foods and desserts. And visualize yourself only eating a few bites. Remember the get comfortable wasting food rule. Visualize eating a few bites of pumpkin pie and then pushing it away.  Then remember how good you will feel physically by not overeating and how good it feels to accomplish your intention. Visualize yourself having energy to socialize and be active. This should take a few seconds before dosing off to sleep.

Thorough the next day remember awareness is the key to all change. Pay attention to what you are eating. Have an ongoing conversation between your brain and your stomach.  Think eat a few bites, enjoy, waste the rest, and feel good afterwards. If you are feeling stressed and wanting to show love to your self by overindulging in food, then recognize it. Remember that stressed out love is dysfunctional or harmful love. Think of a way to show love to your self that is healthy. Remember your love language. Is your love language gifts and buy your self a gift, words of affirmation like “ I really look good”, touch, or some service like maybe I will pay someone to clean my house tomorrow. Whatever it is shift from dysfunctional love to healthy love.

Now if you happen to overindulge don’t beat your self up. Think of this process and think of how you might do better tomorrow and chip away at it.

Happy holidays!

Julie shares her own experience of having a Sleeve Gastrectomy. She explains the process of first time coming in the office, the day of surgery and the weeks following the surgery.