1. Request all sauces and dressings on the side.
2. Order nothing fried, only steamed or grilled.
3. Avoid "all you can eat" buffets.
4. Know the restaurant you are going to so you know what you can eat.
5. Tell the server, "no bread."
6. Ask for a "to go" box when you order....and place your food in it as soon as your order arrives so you won't keep eating.
7. Be a pain, a polite pain, but have it your way.....it's your health.
8. Don't be afraid to ask how something is prepared.
9. Choose Brothy soups over creamy soups....fewer calories.
10. If possible, pick a restaurant within walking distance...bonus exercise.
11. Go for fajitas without the tortillas & sour cream.
12. Make sure you are hydrated.
13. STAY AT HOME & COOK..... it's the best, healthiest option.
Friday, November 4, 2011
Tuesday, November 1, 2011
Calling for personal stories
I'm looking for personal stories and/or before & after pictures to share with others, either on this blog or for our bulletin board. I'm going to try posting a couple days a week instead of every day. I welcome ideas & suggestions for topics, recipes you would like to share, etc.
Email me your contributions.....Trisha.b.turner@AMEDD.army.mil
Email me your contributions.....Trisha.b.turner@AMEDD.army.mil
Monday, October 31, 2011
Retiree Day
We will be sharing information about our Bariatric program on Saturday, 5 November at the AMEDD Center & School at Fort Sam Houston from 8 am-12 pm.
Monday, October 17, 2011
Black Bean Soup
Black Bean Soup - KISS (Keep it Simple Supper)
It's hard to believe that four ingredients can be this crazy delicious! It doesn't get any faster either. An excellent first food that you can also serve to family. This recipe is a great way to wrap your brain around how you can prepare WLS-friendly food that your family will also love! I serve this to my family with grilled cheese sandwiches - supper is on the table in fifteen minutes. Everyone will LOVE this meal.
2 cans black beans, drained
2 cups chicken broth - Swanson Natural Goodness is excellent
2 cups salsa - use your favorite brand from a jar or grab a container of fresh from the produce section
Juice of one lime
Sea salt and freshly ground black pepper
Greek yogurt & chopped cilantro
Combine beans, broth, salsa, and lime juice in a blender and blend until smooth. Transfer to medium pot, bring to a simmer over medium heat. Season to taste with salt, if needed. Serve with dollop of yogurt and cilantro.
Per one cup serving
Calories 120, fat 2g, carbs 11 (fiber 5g), protein 5g
NOTE: add a big spoonful of Greek yogurt blended with PURE Unflavored Whey Protein Isolate to boost protein level - PURE adds protein without changing texture or flavor of your favorite foods!
Susan Maria Leach
It's hard to believe that four ingredients can be this crazy delicious! It doesn't get any faster either. An excellent first food that you can also serve to family. This recipe is a great way to wrap your brain around how you can prepare WLS-friendly food that your family will also love! I serve this to my family with grilled cheese sandwiches - supper is on the table in fifteen minutes. Everyone will LOVE this meal.
2 cans black beans, drained
2 cups chicken broth - Swanson Natural Goodness is excellent
2 cups salsa - use your favorite brand from a jar or grab a container of fresh from the produce section
Juice of one lime
Sea salt and freshly ground black pepper
Greek yogurt & chopped cilantro
Combine beans, broth, salsa, and lime juice in a blender and blend until smooth. Transfer to medium pot, bring to a simmer over medium heat. Season to taste with salt, if needed. Serve with dollop of yogurt and cilantro.
Per one cup serving
Calories 120, fat 2g, carbs 11 (fiber 5g), protein 5g
NOTE: add a big spoonful of Greek yogurt blended with PURE Unflavored Whey Protein Isolate to boost protein level - PURE adds protein without changing texture or flavor of your favorite foods!
Susan Maria Leach
Sunday, October 16, 2011
Lundbergism #19
If perception is reality, keep in mind it is the other person's perception that often impacts your reality!
Saturday, October 15, 2011
Lundbergism #17
Be true to yourself, and ensure your voice is being heard...nobody will speak it for you, or quite the way you do!
Friday, October 14, 2011
HUNGER IS THE BEST SEASONING
By Michelle May, M.D.
You were born knowing exactly how much to eat. Hunger is your body's way of telling you that you need fuel. By reconnecting with your instinctive signals, you can reach and maintain a healthier weight without restrictive dieting and obsessing over every bite of food you put in your mouth.
Perhaps you've ignored hunger for so long that you've forgotten how to recognize it. Maybe you even blame hunger for your weight problem and see it as the enemy. Perhaps you confuse hunger with all the other reasons you eat, like mealtime, boredom, stress or tasty food.
At the same time, you may have learned to ignore the feeling of satisfaction so you eat until you're stuffed and very uncomfortable. Perhaps you "clean your plate," "never waste food," and "eat all your dinner if you want dessert," instead of stopping when you've had enough. And you'll perpetuate this cycle if you teach your children the same things.
Hunger is your instinctive guide to effortless (well almost) weight management
Reconnecting with your hunger signals helps you reach a healthier weight. Here's how:
- You'll eat less food when you're eating to satisfy physical hunger than if you eat to satisfy other needs. Think about it. If you aren't hungry when you start eating, how do you know when to stop? When the food is gone of course!
- You're more likely to choose foods that nourish you. If you aren't hungry but you're eating because you are sad, mad or glad, what kinds of foods do you want? That's when you're more likely to want chocolate, cookies, chips, or other snacks and comfort foods.
- Food actually tastes better when you're physically hungry. Hunger really is the best seasoning—so you eat less but enjoy it more.
- You'll feel more satisfied because food is great for reducing hunger but not so great for reducing boredom, stress or other triggers.
- You'll notice you're hungry before you get too hungry and decreases overeating!
Trust Your Gut Instincts
To break out of the pattern of eating on autopilot, get in the habit of asking yourself, "Am I hungry?" every time you feel like eating. This simple but powerful question will help you recognize the difference between an urge to eat caused by the physical need for food from an urge to eat caused by head hunger.
Look for symptoms like hunger pangs, gnawing, growling, emptiness, low energy, shakiness, or headache. Notice that hunger is physical. It's not a craving, a thought or a temptation. By focusing on hunger as your guide, you can become your own internal expert about when, what and how much to eat.
Food for Thought
- What specific signs of hunger do you usually have?
- What other thoughts and feelings do you confuse with hunger at times?
- What else could you do besides eat when you feel like eating even though you're not hungry?
Michelle May, M.D. is a recovered yoyo dieter and the award-winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Find other articles and resources at http://AmIHungry.com/.
Copyright 2010, Michelle May, M.D. All rights reserved. For permission to reprint, email enews@AmIHungry.com
Thursday, October 13, 2011
Exercise Regimens
In order to exercise 300 calories per day, do at least one of the following:
Walk 4 miles per day
10,000 steps per day
30 minutes of aerobic exercise a day
You don't have to do it all at once. When you haven't been exercising regularly, you also have to develop a level of basic fitness that has been missing, so you won't want to start at these goals, but work up to them.
Walk 4 miles per day
10,000 steps per day
30 minutes of aerobic exercise a day
You don't have to do it all at once. When you haven't been exercising regularly, you also have to develop a level of basic fitness that has been missing, so you won't want to start at these goals, but work up to them.
Wednesday, October 12, 2011
Relationship Challenges
Spouse/Significant Other
This is the person with the most at stake for change in your life. They love you, but they are also "losing" some version of you. Some spouses have gotten away with taking advantage of power if you have had to rely on them and may fear you will retaliate with increased
This is the person with the most at stake for change in your life. They love you, but they are also "losing" some version of you. Some spouses have gotten away with taking advantage of power if you have had to rely on them and may fear you will retaliate with increased
Tuesday, October 11, 2011
Bariatric Surgery Gets High Marks for CVD Risk Reduction
Bariatric Surgery Gets High Marks for CVD Risk Reduction
By Charles Bankhead, Staff Writer, MedPage Today
Published: September 08, 2011
Reviewed by Dori F. Zaleznik, MD; Associate Clinical Professor of Medicine, Harvard Medical School, Boston and
Dorothy Caputo, MA, RN, BC-ADM, CDE, Nurse Planner
Action Points
Explain that a systematic review found that bariatric surgery significantly reduced risk factors for cardiovascular disease as early as three months after the surgery.
Note that lack of standardization of outcome measures in the different studies included in the review were among a variety of limitations to the analysis.
Obese patients had a 40% reduction in 10-year cardiovascular risk following bariatric surgery, a systematic review of published studies showed.
Average weight loss exceeded 50%, which was associated with significant improvement in cardiovascular risk factors, including hypertension, diabetes, dyslipidemia, C-reactive protein (CRP), and endothelial function.
A majority of the 52 studies included in the analysis demonstrated significant improvement in cardiovascular risk, resulting in a 40% relative risk reduction by the Framingham risk score, as reported online in the American Journal of Cardiology.
"This review highlights the benefits of bariatric surgery in reducing or eliminating risk factors for cardiovascular disease (CVD)," Helen M. Heneghan, MD, of the Cleveland Clinic, and co-authors wrote in conclusion.
"It provides further evidence to support surgical treatment of obesity to achieve CVD risk reduction."
First performed in the 1950s, bariatric surgery has consistently demonstrated the ability to achieve dramatic weight loss in severely obese patients. However, early surgical techniques induced weight loss by means of malabsorption, which was associated with significant nutritional complications.
Modification of the original technique and development of new bariatric procedures have helped reduce the severity of malabsorption problems without minimizing weight-loss efficacy and associated effects on cardiovascular risk factors, the authors wrote in their discussion.
"Indeed, as the field of bariatric surgery has evolved over the past 50 years, weight loss has almost been overshadowed by the extraordinary effects on obesity-related comorbidities," they noted.
Numerous studies have examined the impact of bariatric surgery on individual risk factors. More recently, interest has centered on the surgery's effect on "constellations" of CVD risk factors, including novel biomarkers.
Heneghan and co-authors undertook a systematic review of the literature in an effort to determine the impact of bariatric surgery on CVD risk and mortality.
Beginning with 637 studies reported from 1950 to 2010, the authors trimmed the number to 52, involving a total of 16,867 patients.
The population included in the final analysis had a mean age of 42, and 78% of the patients were women. The patients had a mean baseline body mass index of 49 (range 33 to 58), and the prevalence of selected CVD risk factors included hypertension in 49%, diabetes in 28%, and dyslipidemia in 46%.
Malabsorptive and bypass procedures predominated among surgical technique, as Roux-en-Y gastric bypass and biliopancreatic diversion accounted for 62% of cases.
Median follow-up was 34 months, and excess weight loss averaged 52%. Among studies that reported changes in CVD risk factors, the authors found that hypertension resolved or improved significantly in 68%, diabetes in 75%, and dyslipidemia in 71%.
Mean blood pressure declined from 139/87 mmHg at baseline to 124/77 mmHg. Fasting blood glucose declined from a mean of 126 mg/dL to 92 mg/dL and glycosylated hemoglobin from 7.5% to 6.0%, both of which would be considered clinically meaningful, the authors noted.
Total cholesterol declined from 205 mg/dL to 169 mg/dL, LDL from 118 mg/dL to 94 mg/dL, and triglycerides from 169 mg/dL to 103 mg/dL. Mean HDL level increased from 49 mg/dL to 52 mg/dL.
Two novel markers of CVD risk also improved in the studies that reported the data: CRP declined from 4.5 mg/L to 1.7 mg/L and flow-mediated brachial artery diameter (a measure of endothelial function) increased from 6% to 16%.
Improvement or resolution of CVD risk factors occurred as early as three months after surgery, the authors reported.
As determined by the Framingham risk score, the patients' 10-year coronary heart disease risk averaged 6.27% at baseline and 3.77% at the end of follow-up.
As compared with nonsurgical treatment of individual risk factors, bariatric surgery addresses multiple cardiovascular risk factors and has a larger effect than do medical and other nonsurgical strategies, the authors noted. Nonetheless, the surgery is not without risk and complications, which patients should understand before surgery.
"Bariatric surgery has other significant issues such as surgical morbidity and long-term consequences associated with various procedures, such as nutritional deficiencies," they wrote.
"Nonetheless, in appropriately selected obese patients, surgical intervention compares extremely favorably to nonsurgical therapy and should be considered more often as a lifesaving interdiction rather than a cosmetic operation."
Researchers noted that compliance with medications to reduce CV risk is problematic and lifelong, whereas bariatric surgery to reduce CV risk is performed once and has fairly immediate benefits.
Limitations of the systematic review, according to the authors, included different operating procedures for bariatric surgery, lack of standardization among studies for outcome measures and diagnostic criteria for comorbidities, high attrition for follow-up in the studies, and small number of studies that included biomarkers.
Co-author Stacy A. Brethauer disclosed relationships with Ethicon-Endo, Covidien, and Davol. Co-author Phillip R. Schaueer disclosed relationships with Ethicon-Endo, RemedyMD, Stryker Endoscopy, Davol, W.L. Gore & Associates, Baxtr, BaroSense, SurgiQuest, Cardinal/Snowden Pencer, Allergan, and Surgical Excellence.
From the American Heart Association:
Bariatric Surgery and Cardiovascular Risk Factors
Primary source: American Journal of Cardiology
Source reference:
Heneghan HD, et al "Effect of bariatric surgery on cardiovascular risk profile" Am J Cardiol 2011; DOI:10.1016/j.amjcard.2011.06.076.
By Charles Bankhead, Staff Writer, MedPage Today
Published: September 08, 2011
Reviewed by Dori F. Zaleznik, MD; Associate Clinical Professor of Medicine, Harvard Medical School, Boston and
Dorothy Caputo, MA, RN, BC-ADM, CDE, Nurse Planner
Action Points
Explain that a systematic review found that bariatric surgery significantly reduced risk factors for cardiovascular disease as early as three months after the surgery.
Note that lack of standardization of outcome measures in the different studies included in the review were among a variety of limitations to the analysis.
Obese patients had a 40% reduction in 10-year cardiovascular risk following bariatric surgery, a systematic review of published studies showed.
Average weight loss exceeded 50%, which was associated with significant improvement in cardiovascular risk factors, including hypertension, diabetes, dyslipidemia, C-reactive protein (CRP), and endothelial function.
A majority of the 52 studies included in the analysis demonstrated significant improvement in cardiovascular risk, resulting in a 40% relative risk reduction by the Framingham risk score, as reported online in the American Journal of Cardiology.
"This review highlights the benefits of bariatric surgery in reducing or eliminating risk factors for cardiovascular disease (CVD)," Helen M. Heneghan, MD, of the Cleveland Clinic, and co-authors wrote in conclusion.
"It provides further evidence to support surgical treatment of obesity to achieve CVD risk reduction."
First performed in the 1950s, bariatric surgery has consistently demonstrated the ability to achieve dramatic weight loss in severely obese patients. However, early surgical techniques induced weight loss by means of malabsorption, which was associated with significant nutritional complications.
Modification of the original technique and development of new bariatric procedures have helped reduce the severity of malabsorption problems without minimizing weight-loss efficacy and associated effects on cardiovascular risk factors, the authors wrote in their discussion.
"Indeed, as the field of bariatric surgery has evolved over the past 50 years, weight loss has almost been overshadowed by the extraordinary effects on obesity-related comorbidities," they noted.
Numerous studies have examined the impact of bariatric surgery on individual risk factors. More recently, interest has centered on the surgery's effect on "constellations" of CVD risk factors, including novel biomarkers.
Heneghan and co-authors undertook a systematic review of the literature in an effort to determine the impact of bariatric surgery on CVD risk and mortality.
Beginning with 637 studies reported from 1950 to 2010, the authors trimmed the number to 52, involving a total of 16,867 patients.
The population included in the final analysis had a mean age of 42, and 78% of the patients were women. The patients had a mean baseline body mass index of 49 (range 33 to 58), and the prevalence of selected CVD risk factors included hypertension in 49%, diabetes in 28%, and dyslipidemia in 46%.
Malabsorptive and bypass procedures predominated among surgical technique, as Roux-en-Y gastric bypass and biliopancreatic diversion accounted for 62% of cases.
Median follow-up was 34 months, and excess weight loss averaged 52%. Among studies that reported changes in CVD risk factors, the authors found that hypertension resolved or improved significantly in 68%, diabetes in 75%, and dyslipidemia in 71%.
Mean blood pressure declined from 139/87 mmHg at baseline to 124/77 mmHg. Fasting blood glucose declined from a mean of 126 mg/dL to 92 mg/dL and glycosylated hemoglobin from 7.5% to 6.0%, both of which would be considered clinically meaningful, the authors noted.
Total cholesterol declined from 205 mg/dL to 169 mg/dL, LDL from 118 mg/dL to 94 mg/dL, and triglycerides from 169 mg/dL to 103 mg/dL. Mean HDL level increased from 49 mg/dL to 52 mg/dL.
Two novel markers of CVD risk also improved in the studies that reported the data: CRP declined from 4.5 mg/L to 1.7 mg/L and flow-mediated brachial artery diameter (a measure of endothelial function) increased from 6% to 16%.
Improvement or resolution of CVD risk factors occurred as early as three months after surgery, the authors reported.
As determined by the Framingham risk score, the patients' 10-year coronary heart disease risk averaged 6.27% at baseline and 3.77% at the end of follow-up.
As compared with nonsurgical treatment of individual risk factors, bariatric surgery addresses multiple cardiovascular risk factors and has a larger effect than do medical and other nonsurgical strategies, the authors noted. Nonetheless, the surgery is not without risk and complications, which patients should understand before surgery.
"Bariatric surgery has other significant issues such as surgical morbidity and long-term consequences associated with various procedures, such as nutritional deficiencies," they wrote.
"Nonetheless, in appropriately selected obese patients, surgical intervention compares extremely favorably to nonsurgical therapy and should be considered more often as a lifesaving interdiction rather than a cosmetic operation."
Researchers noted that compliance with medications to reduce CV risk is problematic and lifelong, whereas bariatric surgery to reduce CV risk is performed once and has fairly immediate benefits.
Limitations of the systematic review, according to the authors, included different operating procedures for bariatric surgery, lack of standardization among studies for outcome measures and diagnostic criteria for comorbidities, high attrition for follow-up in the studies, and small number of studies that included biomarkers.
Co-author Stacy A. Brethauer disclosed relationships with Ethicon-Endo, Covidien, and Davol. Co-author Phillip R. Schaueer disclosed relationships with Ethicon-Endo, RemedyMD, Stryker Endoscopy, Davol, W.L. Gore & Associates, Baxtr, BaroSense, SurgiQuest, Cardinal/Snowden Pencer, Allergan, and Surgical Excellence.
From the American Heart Association:
Bariatric Surgery and Cardiovascular Risk Factors
Primary source: American Journal of Cardiology
Source reference:
Heneghan HD, et al "Effect of bariatric surgery on cardiovascular risk profile" Am J Cardiol 2011; DOI:10.1016/j.amjcard.2011.06.076.
Monday, October 10, 2011
Mushroom Spinach Cheddar Quiche
This softly baked custard of eggs and cheese is the perfect texture for us at any stage. You can vary the vegetables; Use any combination of vegetables and cheese that you like - Broccoli Swiss Quiche is another favorite in my house. Leftovers heat up nicely in the microwave. Crust is optional based on who will be eating your lovely vegetable cheese pie and if you can afford the carbs.
1 tablespoon butter
4 ounces mushrooms, sliced
2 cups baby spinach leaves
5 large eggs
2 cups milk
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground nutmeg
1 ½ cups (about 6 ounces) grated cheddar
Preheat oven to 350°F and spray a 9-inch pie plate with nonstick cooking spray. Melt the butter in a nonstick skillet and sauté the mushrooms over medium high heat until golden and the liquid released has reduced, about 6 minutes. Add spinach and toss to blend with mushrooms; set aside to cool.
Beat eggs, milk, salt, pepper, and nutmeg in large bowl. Fold in cheese and cooled sauteed vegetables. Pour filling into prepared pan and bake until knife inserted near center comes out clean, about 40 to 45 minutes. Cool slightly before cutting into wedges.
WLS portion a 1/8th wedge: Calories 171, fat 8 g, carbs 5 g, protein 20 g
~ Susan Maria Leach
1 tablespoon butter
4 ounces mushrooms, sliced
2 cups baby spinach leaves
5 large eggs
2 cups milk
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground nutmeg
1 ½ cups (about 6 ounces) grated cheddar
Preheat oven to 350°F and spray a 9-inch pie plate with nonstick cooking spray. Melt the butter in a nonstick skillet and sauté the mushrooms over medium high heat until golden and the liquid released has reduced, about 6 minutes. Add spinach and toss to blend with mushrooms; set aside to cool.
Beat eggs, milk, salt, pepper, and nutmeg in large bowl. Fold in cheese and cooled sauteed vegetables. Pour filling into prepared pan and bake until knife inserted near center comes out clean, about 40 to 45 minutes. Cool slightly before cutting into wedges.
WLS portion a 1/8th wedge: Calories 171, fat 8 g, carbs 5 g, protein 20 g
~ Susan Maria Leach
Sunday, October 9, 2011
Saturday, October 8, 2011
Lundbergism #14
Each of us gets a bit off our ga eat times...it is the person who does something about it who gets "back on" that game!
Friday, October 7, 2011
Physical Activity Websites
Websites
American Heart Association
Just Move
Internet: www.justmove.org
National Heart, Lung, and Blood Institute
Aim for a Healthy Weight
Internet: www.nhlbi.nih.gov
National Institutes of Health
We Can! (Ways to Enhance Children’s Activity & Nutrition)
Internet: www.nhlbi.nih.gov/health/public/heart/obesity/wecan/index.htm
Shape Up America!
Internet: www.shapeup.org
U.S. Department of Agriculture (USDA)
MyPyramid
Internet: www.mypyramid.gov
USDA
MyPyramid for Kids
Internet: www.mypyramid.gov/kids/index.html
Inclusion of resources is for information only and does not imply endorsement by NIDDK or WIN.
Weight-control Information Network
1 WIN Way
Bethesda, MD 20892–3665
Phone: (202) 828–1025
Toll-free number: 1–877–946–4627
FAX: (202) 828–1028
E-mail: win@info.niddk.nih.gov
Internet: http://www.win.niddk.nih.gov
The Weight-control Information Network (WIN) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the National Institutes of Health, which is the Federal Government’s lead agency responsible for biomedical research on nutrition and obesity. Authorized by Congress (Public Law 103–43), WIN provides the general public, health professionals, the media, and Congress with up-to-date, science-based health information on weight control, obesity, physical activity, and related nutritional issues.
Publications produced by WIN are reviewed by both NIDDK scientists and outside experts. This fact sheet was also reviewed by Steven Blair, P.E.D.
American Heart Association
Just Move
Internet: www.justmove.org
National Heart, Lung, and Blood Institute
Aim for a Healthy Weight
Internet: www.nhlbi.nih.gov
National Institutes of Health
We Can! (Ways to Enhance Children’s Activity & Nutrition)
Internet: www.nhlbi.nih.gov/health/public/heart/obesity/wecan/index.htm
Shape Up America!
Internet: www.shapeup.org
U.S. Department of Agriculture (USDA)
MyPyramid
Internet: www.mypyramid.gov
USDA
MyPyramid for Kids
Internet: www.mypyramid.gov/kids/index.html
Inclusion of resources is for information only and does not imply endorsement by NIDDK or WIN.
Weight-control Information Network
1 WIN Way
Bethesda, MD 20892–3665
Phone: (202) 828–1025
Toll-free number: 1–877–946–4627
FAX: (202) 828–1028
E-mail: win@info.niddk.nih.gov
Internet: http://www.win.niddk.nih.gov
The Weight-control Information Network (WIN) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the National Institutes of Health, which is the Federal Government’s lead agency responsible for biomedical research on nutrition and obesity. Authorized by Congress (Public Law 103–43), WIN provides the general public, health professionals, the media, and Congress with up-to-date, science-based health information on weight control, obesity, physical activity, and related nutritional issues.
Publications produced by WIN are reviewed by both NIDDK scientists and outside experts. This fact sheet was also reviewed by Steven Blair, P.E.D.
Thursday, October 6, 2011
Support Group Tonight
1830
Lackland AFB
Gateway Club
Remember there will be NO support groups in November. We will resume December 1st
Lackland AFB
Gateway Club
Remember there will be NO support groups in November. We will resume December 1st
Wednesday, October 5, 2011
Asparagus & Eggs Omelet
Asparagus & Eggs Omelet - KISS (Keep it Simple Supper)
3 medium asparagus spears
1 garlic clove - peeled and thinly sliced
1 teaspoon olive oil
2 large eggs
Sea salt and freshly ground black pepper
Peel lower half of asparagus spears with a vegetable peeler, then cut into thin diagonal slices. Saute asparagus slices and garlic in a small non stick skillet in olive oil over medium heat 2 to 3 minutes, until tender. Beat eggs with 1 tablespoon water, and Parmesan cheese - add to sauteed vegetables. Season with sea salt and freshly ground black pepper. Pull cooked egg to center, allowing liquid egg to fill in. Cook to desired doneness and roll onto plate.
Serves one
Calories 234, fat 12g, carbs 3g, protein 17g
~ Susan Maria Leach
3 medium asparagus spears
1 garlic clove - peeled and thinly sliced
1 teaspoon olive oil
2 large eggs
Sea salt and freshly ground black pepper
Peel lower half of asparagus spears with a vegetable peeler, then cut into thin diagonal slices. Saute asparagus slices and garlic in a small non stick skillet in olive oil over medium heat 2 to 3 minutes, until tender. Beat eggs with 1 tablespoon water, and Parmesan cheese - add to sauteed vegetables. Season with sea salt and freshly ground black pepper. Pull cooked egg to center, allowing liquid egg to fill in. Cook to desired doneness and roll onto plate.
Serves one
Calories 234, fat 12g, carbs 3g, protein 17g
~ Susan Maria Leach
Tuesday, October 4, 2011
Monday, October 3, 2011
Guide to Physical Activity
Check out this link.....
http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/phy_act.htm
http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/phy_act.htm
Sunday, October 2, 2011
Lundberg sm #13
When you ask someone to do something, be mindful and appreciative of what you are requesting...their time is just as valuable as yours...even if in a different way or capacity.
~Debbie Lundberg
~Debbie Lundberg
Saturday, October 1, 2011
Lundbergism #8
People will follow your lead long before they will follow your words...
~Debbie Lundberg
~Debbie Lundberg
Thursday, September 29, 2011
Personal Training
If you are interested in free personal training check out the contact information below:
1751 1st Street East, Suite 2
(Rambler Fitness Center-South End)
Randolph AFB, TX 78150
210-652-2300 Call to schedule personal training
Randolph.HAWC@randolph.AF.Mil
2513 BIGGS AVE
LACKLAND AFB, TX 78236
210-671-0566 Call to schedule personal training
Lackland.HAWC@lackland.AF.MIL
FORT SAM HOUSTON:
Jimmy Brought Fitness Center
Contact Trisha Turner, BSN, RN, CBN in Bariatric Clinic to set up personal training
Location: Bldg. 320, Wilson Rd
Hours: Monday - Friday: 5 am - 9 pm
Saturday, Sunday & Holidays: 5 am - 5 pm
www.FortSamHoustonMWR.com
METC Fitness Center
Contact Trisha Turner, BSN, RN, CBN in Bariatric Clinic to set up personal training
3569 Willams Way, Bldg 1369
www.FortSamHoustMWR.com
1751 1st Street East, Suite 2
(Rambler Fitness Center-South End)
Randolph AFB, TX 78150
210-652-2300 Call to schedule personal training
Randolph.HAWC@randolph.AF.Mil
2513 BIGGS AVE
LACKLAND AFB, TX 78236
210-671-0566 Call to schedule personal training
Lackland.HAWC@lackland.AF.MIL
FORT SAM HOUSTON:
Jimmy Brought Fitness Center
Contact Trisha Turner, BSN, RN, CBN in Bariatric Clinic to set up personal training
Location: Bldg. 320, Wilson Rd
Hours: Monday - Friday: 5 am - 9 pm
Saturday, Sunday & Holidays: 5 am - 5 pm
www.FortSamHoustonMWR.com
METC Fitness Center
Contact Trisha Turner, BSN, RN, CBN in Bariatric Clinic to set up personal training
3569 Willams Way, Bldg 1369
www.FortSamHoustMWR.com
Wednesday, September 28, 2011
Support Group
Today at 1030
BAMC 2nd FL General Surgery Conference Room
NO SUPPORT GROUPS IN NOVEMBER
BAMC 2nd FL General Surgery Conference Room
Tuesday, September 27, 2011
Relationship Challenges
Self
Why save the most important for last? If your self-care is lacking, nothing can replace it. So many still follow a self-neglectful or self-berating pattern. Take the time to practice internal messages that console, talking back and taking a stand against your internal critic. Life is tough enough; shame, blame and harshness do not add anything to just taking responsibility, which can be empowering if done in a caring, loving way. Just because we talk about "self" doesn't mean we have to do it alone. Support groups, therapy or a good program team can help.
Why save the most important for last? If your self-care is lacking, nothing can replace it. So many still follow a self-neglectful or self-berating pattern. Take the time to practice internal messages that console, talking back and taking a stand against your internal critic. Life is tough enough; shame, blame and harshness do not add anything to just taking responsibility, which can be empowering if done in a caring, loving way. Just because we talk about "self" doesn't mean we have to do it alone. Support groups, therapy or a good program team can help.
Monday, September 26, 2011
What Residential Weight-Loss Programs Entail
The key motivation for most individuals is to go to a place that is equipped to handle their specific need, as food addiction and the recovery process is different than for someone dealing with another type of addictive behavior. Once committed to the program, individuals will have jam-packed days that are filled with therapy sessions, dietary and cooking lessons, exercise training programs, xeroxing, meetings with medical staff and various activities, all of which are intended to launch the person into full recovery.
Your Weight Matters Magazine
Your Weight Matters Magazine
Sunday, September 25, 2011
Lundbergism #6
It's "progress...not perfection" -
Celebrate the smaller wins on the way to the larger end-result...and keep the focus on what really matters. ~ Debbie Lundberg
Celebrate the smaller wins on the way to the larger end-result...and keep the focus on what really matters. ~ Debbie Lundberg
Saturday, September 24, 2011
Lunderbergism #3
The opposite of being bold is not being drab, it is the indifference.
Be bold, be different, and take a stand for what you believe!
~Debbie Lundberg
Be bold, be different, and take a stand for what you believe!
~Debbie Lundberg
Friday, September 23, 2011
Meal Plans-Snacks
Protein Calories
Lowest cheese stick 9 60
Cheese Whiz 2 T 5 90
5 Ritz crackers 1 80
1/2 cup cottage cheese 13 70
1/4 cup pears 0 50
12 Tostito chips 2 140
Salsa 2 Tbs 2 30
Beef jerky 12 70
Lowest cheese stick 9 60
Cheese Whiz 2 T 5 90
5 Ritz crackers 1 80
1/2 cup cottage cheese 13 70
1/4 cup pears 0 50
12 Tostito chips 2 140
Salsa 2 Tbs 2 30
Beef jerky 12 70
Thursday, September 22, 2011
Poblano Scallops
1 Tbsp olive oil
1 lb scallops
1/2 tsp chili powder
1/2 tsp cumin
1 small poblano pepper, diced small
1 Cup tomatoes, diced
1 tsp garlic, chopped
1/4 cup white wine
2 Tbsp lime juice
1 Tbsp fresh cilantro, chopped
Salt & pepper to taste
1. In a large sauté pan over medium-high heat, add olive oil.
2. Season scallops with chili powder and cumin.
3. When olive oil is hot, place scallops into sauté pan and sauté for 2 minutes on each side.
4. Add chopped poblano pepper, tomatoes, garlic and sauté for two minutes; add white wine to deglaze the pan.
5. Add lime juice and cilantro.
6. Serve & Enjoy!
170 calories
5 gm fat
20 gm protein
8th carbohydrate
1 lb scallops
1/2 tsp chili powder
1/2 tsp cumin
1 small poblano pepper, diced small
1 Cup tomatoes, diced
1 tsp garlic, chopped
1/4 cup white wine
2 Tbsp lime juice
1 Tbsp fresh cilantro, chopped
Salt & pepper to taste
1. In a large sauté pan over medium-high heat, add olive oil.
2. Season scallops with chili powder and cumin.
3. When olive oil is hot, place scallops into sauté pan and sauté for 2 minutes on each side.
4. Add chopped poblano pepper, tomatoes, garlic and sauté for two minutes; add white wine to deglaze the pan.
5. Add lime juice and cilantro.
6. Serve & Enjoy!
170 calories
5 gm fat
20 gm protein
8th carbohydrate
Wednesday, September 21, 2011
Meal Plans- Breakfast
Protein Calories
Egg-over easy 6 70
Turkey bacon 2 4 60
2 egg whites 4 70
1/2 sm peeled apple 0 37
Boiled egg 6 70
Sausage round 11 160
Cream of wheat dry 3 T. 5 80
Special K 10 100
1/2 cup skim milk 4 55
Egg-over easy 6 70
Turkey bacon 2 4 60
2 egg whites 4 70
1/2 sm peeled apple 0 37
Boiled egg 6 70
Sausage round 11 160
Cream of wheat dry 3 T. 5 80
Special K 10 100
1/2 cup skim milk 4 55
Tuesday, September 20, 2011
Post-op Blood Clots
The risk of blood clots can last for up to three weeks, so remember to continue walking several times a day. Also, laying down for extended periods of time can lead to fever or pneumonia, so try to spend most of the day sitting up in a chair rather than lying down. If you have a long drive home, stop every hour and walk for five minutes.
Monday, September 19, 2011
Protein Shake Information
Protein Supplements
Isopure (2 scoops)
Flavors: Chocolate, Vanilla, & Strawberry
200 Calories 0 gm Fat
0 gm Sugar 50 gm Protein
0 gm Fiber Vitamins & Minerals
Muscle Milk (1 shake)
Flavors: Banana Creme, Vanilla Creme & Chocolate Milk
350 Calories 2 gm Fiber
7 gm Sugar 34 mg Protein
17 gm Fat Vitamins & Minerals
EAS Myoplex Carb Control Ready to Drink (11 oz)
Flavors: Chocolate & Strawberry
150 Calories 3.5 gm Fat
0.5 gm Fiber < 1gm Sugar
25 gm Protein. Vitamins & Minerals
Isopure (2 scoops)
Flavors: Chocolate, Vanilla, & Strawberry
200 Calories 0 gm Fat
0 gm Sugar 50 gm Protein
0 gm Fiber Vitamins & Minerals
Muscle Milk (1 shake)
Flavors: Banana Creme, Vanilla Creme & Chocolate Milk
350 Calories 2 gm Fiber
7 gm Sugar 34 mg Protein
17 gm Fat Vitamins & Minerals
EAS Myoplex Carb Control Ready to Drink (11 oz)
Flavors: Chocolate & Strawberry
150 Calories 3.5 gm Fat
0.5 gm Fiber < 1gm Sugar
25 gm Protein. Vitamins & Minerals
Sunday, September 18, 2011
Saturday, September 17, 2011
Lunderbergism #1
There are just 3 reasons people don't get things done in life:
1) They don't know.
2) They don't know how.
3) They don't want to.
The "fixes" for these issues are:
1) Information
2) Training or coaching
3) An attitude check
(Sometimes for you....not just them)
~Debbie Lundberg
1) They don't know.
2) They don't know how.
3) They don't want to.
The "fixes" for these issues are:
1) Information
2) Training or coaching
3) An attitude check
(Sometimes for you....not just them)
~Debbie Lundberg
Friday, September 16, 2011
National Walk from Obesity
eptember 24 is National Walk from Obesity Day
It is that time of the year again! Fall Walk from Obesity events are about to kick-off and the National Walk from Obesity day is September 24!
Although September 24 is the National Walk day, the Walk from Obesity will be taking place in cities across the United States throughout the next several months. Below, you'll find the list of Walk from Obesity events taking place in September. To access the individual event pages, simply click on the city of your choice!
Saturday, September 10 Saturday, September 17
Coos Bay, OR Chicago, IL
Chattanooga, TN Everett, WA
Pawtucket, RI Hollsople, PA
Rockville, MD Little Rock, AR
Trenton, NJ Syracuse, NY
Sunday, September 18 Friday, September 23
Grand Rapids, MI Hickory, NC
Saturday, September 24 (National Walk from Obesity Day)
Abington, PA Hazleton, PA
Bowling Green, OH Knoxville, TN
Cleveland, OH Lowell, MA
Concord, NC Marina del Rey, CA
Dallas, TX McAllen, TX
Egg Harbor Township, NJ Spartanburg, PA
Greater Connecticut
Sunday, September 25
East Lansing, MI
Manchester, NH
Scottsdale, AZ
It is that time of the year again! Fall Walk from Obesity events are about to kick-off and the National Walk from Obesity day is September 24!
Although September 24 is the National Walk day, the Walk from Obesity will be taking place in cities across the United States throughout the next several months. Below, you'll find the list of Walk from Obesity events taking place in September. To access the individual event pages, simply click on the city of your choice!
Saturday, September 10 Saturday, September 17
Coos Bay, OR Chicago, IL
Chattanooga, TN Everett, WA
Pawtucket, RI Hollsople, PA
Rockville, MD Little Rock, AR
Trenton, NJ Syracuse, NY
Sunday, September 18 Friday, September 23
Grand Rapids, MI Hickory, NC
Saturday, September 24 (National Walk from Obesity Day)
Abington, PA Hazleton, PA
Bowling Green, OH Knoxville, TN
Cleveland, OH Lowell, MA
Concord, NC Marina del Rey, CA
Dallas, TX McAllen, TX
Egg Harbor Township, NJ Spartanburg, PA
Greater Connecticut
Sunday, September 25
East Lansing, MI
Manchester, NH
Scottsdale, AZ
Thursday, September 15, 2011
National Childhood Obesity Month
The White House
Office of the Press Secretary
For Immediate Release August 31, 2011
Presidential Proclamation -- National Childhood Obesity Awareness Month
Since the 1970s, the rate of childhood obesity in our country has tripled, and today a third of American children are overweight or obese. This dramatic rise threatens to have far‑reaching, long-term effects on our children's health, livelihoods, and futures. Without major changes, a third of children born in the year 2000 will develop Type 2 diabetes during their lifetimes, and many others will face obesity‑related problems like heart disease, high blood pressure, cancer, and asthma. As a Nation, our greatest responsibility is to ensure the well-being of our children. By taking action to address the issue of childhood obesity, we can help America's next generation reach their full potential.
Together, we can stop this epidemic in its tracks. Over the last year and a half, the First Lady's Let's Move! initiative has brought together Federal agencies and some of the biggest corporations and nonprofits from across our country, working to meet our national goal of solving the problem of childhood obesity within a generation. Let's Move! aims to help ensure we can make healthy choices about the foods we eat and how much exercise we get, while building the habits necessary to tackle one of the most urgent health issues we face in this country. I invite all Americans to visit LetsMove.gov to learn more about this initiative and how to help children eat healthy and stay active.
Everyone has a role to play in preventing and reversing the tide of childhood obesity. This year, we announced groundbreaking partnerships with grocery stores and other retailers to increase access to healthy food in underserved areas. These stores have pledged to increase their fruit and vegetable offerings and to open new locations in communities where nutritious food is limited or unavailable. Childhood obesity cuts across all cultural and demographic lines, so Let's Move! has started initiatives to reach every cross‑section of America, from urban and rural areas to schools, health clinics, and child care homes and centers. These programs touch everyone, from faith‑based communities to Indian Country, empowering kids and their families to discover the fun in healthy eating and exercise.
Schools also have an important role in ensuring our children live full and active lives. Last December, I signed the Healthy, Hunger-Free Kids Act into law, enacting comprehensive change that will allow more children to eat healthier school lunches. One of the cornerstones of Let's Move! is the HealthierUS School Challenge. This year, America met the goal of doubling the number of schools meeting the Challenge's requirements for expanding nutrition and physical activity opportunities. These 1,250 schools have shown that together, we can go above and beyond to give our kids the healthy future they deserve.
We are coordinating across the Federal Government to make our goal a reality. This year, the Federal Government released updated Dietary Guidelines for Americans, providing a science‑based roadmap for individuals to make healthy choices, and emphasizing the importance of good nutrition and an active lifestyle. We adapted the food pyramid to a new design ‑‑ MyPlate ‑‑ to encourage balanced meals. And our Healthy People 2020 initiative incorporates childhood obesity prevention in its goals for increasing the health of all Americans.
Across our country, parents are working hard every day to make sure their kids are healthy, and my Administration is committed to supporting families in their efforts. During National Childhood Obesity Awareness Month, we recognize the outstanding work our businesses, communities, and families are doing to help us meet our responsibilities to our children. I urge all Americans to help us meet our goal of solving the problem of childhood obesity within a generation.
NOW, THEREFORE, I, BARACK OBAMA, President of the United States of America, by virtue of the authority vested in me by the Constitution and the laws of the United States, do hereby proclaim September 2011 as National Childhood Obesity Awareness Month. I encourage all Americans to take action by learning about and engaging in activities that promote healthy eating and greater physical activity by all our Nation's children.
IN WITNESS WHEREOF, I have hereunto set my hand this thirty-first day of August, in the year of our Lord two thousand eleven, and of the Independence of the United States of America the two hundred and thirty-sixth.
BARACK OBAMA
Office of the Press Secretary
For Immediate Release August 31, 2011
Presidential Proclamation -- National Childhood Obesity Awareness Month
Since the 1970s, the rate of childhood obesity in our country has tripled, and today a third of American children are overweight or obese. This dramatic rise threatens to have far‑reaching, long-term effects on our children's health, livelihoods, and futures. Without major changes, a third of children born in the year 2000 will develop Type 2 diabetes during their lifetimes, and many others will face obesity‑related problems like heart disease, high blood pressure, cancer, and asthma. As a Nation, our greatest responsibility is to ensure the well-being of our children. By taking action to address the issue of childhood obesity, we can help America's next generation reach their full potential.
Together, we can stop this epidemic in its tracks. Over the last year and a half, the First Lady's Let's Move! initiative has brought together Federal agencies and some of the biggest corporations and nonprofits from across our country, working to meet our national goal of solving the problem of childhood obesity within a generation. Let's Move! aims to help ensure we can make healthy choices about the foods we eat and how much exercise we get, while building the habits necessary to tackle one of the most urgent health issues we face in this country. I invite all Americans to visit LetsMove.gov to learn more about this initiative and how to help children eat healthy and stay active.
Everyone has a role to play in preventing and reversing the tide of childhood obesity. This year, we announced groundbreaking partnerships with grocery stores and other retailers to increase access to healthy food in underserved areas. These stores have pledged to increase their fruit and vegetable offerings and to open new locations in communities where nutritious food is limited or unavailable. Childhood obesity cuts across all cultural and demographic lines, so Let's Move! has started initiatives to reach every cross‑section of America, from urban and rural areas to schools, health clinics, and child care homes and centers. These programs touch everyone, from faith‑based communities to Indian Country, empowering kids and their families to discover the fun in healthy eating and exercise.
Schools also have an important role in ensuring our children live full and active lives. Last December, I signed the Healthy, Hunger-Free Kids Act into law, enacting comprehensive change that will allow more children to eat healthier school lunches. One of the cornerstones of Let's Move! is the HealthierUS School Challenge. This year, America met the goal of doubling the number of schools meeting the Challenge's requirements for expanding nutrition and physical activity opportunities. These 1,250 schools have shown that together, we can go above and beyond to give our kids the healthy future they deserve.
We are coordinating across the Federal Government to make our goal a reality. This year, the Federal Government released updated Dietary Guidelines for Americans, providing a science‑based roadmap for individuals to make healthy choices, and emphasizing the importance of good nutrition and an active lifestyle. We adapted the food pyramid to a new design ‑‑ MyPlate ‑‑ to encourage balanced meals. And our Healthy People 2020 initiative incorporates childhood obesity prevention in its goals for increasing the health of all Americans.
Across our country, parents are working hard every day to make sure their kids are healthy, and my Administration is committed to supporting families in their efforts. During National Childhood Obesity Awareness Month, we recognize the outstanding work our businesses, communities, and families are doing to help us meet our responsibilities to our children. I urge all Americans to help us meet our goal of solving the problem of childhood obesity within a generation.
NOW, THEREFORE, I, BARACK OBAMA, President of the United States of America, by virtue of the authority vested in me by the Constitution and the laws of the United States, do hereby proclaim September 2011 as National Childhood Obesity Awareness Month. I encourage all Americans to take action by learning about and engaging in activities that promote healthy eating and greater physical activity by all our Nation's children.
IN WITNESS WHEREOF, I have hereunto set my hand this thirty-first day of August, in the year of our Lord two thousand eleven, and of the Independence of the United States of America the two hundred and thirty-sixth.
BARACK OBAMA
Wednesday, September 14, 2011
Obesity a Disease State
American Association of Clinical Endocrinologists (AACE) Declares Obesity a Disease State
JACKSONVILLE, Fla. – July 28, 2011- The American Association of Clinical Endocrinologists (AACE) has declared that there is significant clinical evidence to declare obesity as a disease state. The decision was made in a unanimous vote of the AACE Board of Directors at their quarterly meeting, July 23, in Dallas, TX. The Association believes that the declaration will help lead the way for more effective therapies and treatments to help the 34 percent of Americans currently suffering with obesity.
The vote was the result of a report from an AACE Task Force on Obesity, chaired by AACE Vice-President, Alan Garber, MD, PhD, FACE and W. Timothy Garvey, MD, Professor and Chair, Department of Nutrition Sciences at the University of Alabama-Birmingham. The Task Force reviewed available clinical data and determined that there is sufficient data to suggest that obesity is not just a condition, but is actually a disease state.
"Whereas obesity was formerly viewed largely as the consequence of consistently poor lifestyle choices, sufficient evidence has accumulated to implicate a number of heterogeneous hormonal and regulatory disorders in the pathogenesis and progression of the obese state,” said Dr. Garber. “Thus, multiple therapeutic interventions may be necessary lifelong to delay or reverse obesity in patients. Certainly, current efforts have not prevented the proliferation of obesity in the US population as well as elsewhere. Additional interventions and alternative approaches are clearly necessary."
This is not the first time AACE has taken the lead in calling for recognition of the metabolic consequences medical conditions. In 2003, the Association published a position statement defining Insulin Resistance metabolic syndrome as risk for Diabetes and cardiovascular disease . Current AACE President Yehuda Handelsman, MD, FACP, FACE, FNLA participated in that Task Force, as well as the current Task Force on Obesity.
“We are witnessing the global epidemic of obesity accelerating progression to diabetes and CVD and reversing the reduction in heart disease which we witnessed in the late 20th Century,” said Dr. Handelsman. “AACE has already included obesity in its strategic plan to combat diabetes. Recognizing the endocrine hormonal roots of Obesity, AACE has vowed to be in the forefront of the clinical management of obesity and its dire consequences.”
As a result of the declaration of obesity as a disease state, AACE plans to develop resources for the various modalities of obesity management, including behavioral, nutritional, pharmacological and surgical. These efforts will be part of a comprehensive campaign which will include sociopolitical, public, and educational outreach. Additionally, AACE will interact with other professional medical societies and the FDA regarding obesity research and the consideration of anti-obesity drugs and their approval pathways.
According to the Centers for Disease Control (CDC), more than one-third of all Americans are obese. The condition, as it is currently defined, is indicated by a Body Mass index greater than 30. CDC data shows that more than 12.5 million children and adolescents, ages 2-19, are also obese. Obesity is the second leading cause of preventable death in the United States, with an estimated $147 billion dollars in associated medical costs per year.
Contact(s):
Bryan Campbell
904-353-7878 x122
About the American Association of Clinical Endocrinologists (AACE)
The American Association of Clinical Endocrinologists (AACE) represents more than 6,500 endocrinologists in the United States and abroad. AACE is the largest association of clinical endocrinologists in the world. The majority of AACE members are certified in Endocrinology and Metabolism and concentrate on the treatment of patients with endocrine and metabolic disorders including diabetes, thyroid disorders, osteoporosis, growth hormone deficiency, cholesterol disorders, hypertension and obesity. Visit our site at www.aace.com.
JACKSONVILLE, Fla. – July 28, 2011- The American Association of Clinical Endocrinologists (AACE) has declared that there is significant clinical evidence to declare obesity as a disease state. The decision was made in a unanimous vote of the AACE Board of Directors at their quarterly meeting, July 23, in Dallas, TX. The Association believes that the declaration will help lead the way for more effective therapies and treatments to help the 34 percent of Americans currently suffering with obesity.
The vote was the result of a report from an AACE Task Force on Obesity, chaired by AACE Vice-President, Alan Garber, MD, PhD, FACE and W. Timothy Garvey, MD, Professor and Chair, Department of Nutrition Sciences at the University of Alabama-Birmingham. The Task Force reviewed available clinical data and determined that there is sufficient data to suggest that obesity is not just a condition, but is actually a disease state.
"Whereas obesity was formerly viewed largely as the consequence of consistently poor lifestyle choices, sufficient evidence has accumulated to implicate a number of heterogeneous hormonal and regulatory disorders in the pathogenesis and progression of the obese state,” said Dr. Garber. “Thus, multiple therapeutic interventions may be necessary lifelong to delay or reverse obesity in patients. Certainly, current efforts have not prevented the proliferation of obesity in the US population as well as elsewhere. Additional interventions and alternative approaches are clearly necessary."
This is not the first time AACE has taken the lead in calling for recognition of the metabolic consequences medical conditions. In 2003, the Association published a position statement defining Insulin Resistance metabolic syndrome as risk for Diabetes and cardiovascular disease . Current AACE President Yehuda Handelsman, MD, FACP, FACE, FNLA participated in that Task Force, as well as the current Task Force on Obesity.
“We are witnessing the global epidemic of obesity accelerating progression to diabetes and CVD and reversing the reduction in heart disease which we witnessed in the late 20th Century,” said Dr. Handelsman. “AACE has already included obesity in its strategic plan to combat diabetes. Recognizing the endocrine hormonal roots of Obesity, AACE has vowed to be in the forefront of the clinical management of obesity and its dire consequences.”
As a result of the declaration of obesity as a disease state, AACE plans to develop resources for the various modalities of obesity management, including behavioral, nutritional, pharmacological and surgical. These efforts will be part of a comprehensive campaign which will include sociopolitical, public, and educational outreach. Additionally, AACE will interact with other professional medical societies and the FDA regarding obesity research and the consideration of anti-obesity drugs and their approval pathways.
According to the Centers for Disease Control (CDC), more than one-third of all Americans are obese. The condition, as it is currently defined, is indicated by a Body Mass index greater than 30. CDC data shows that more than 12.5 million children and adolescents, ages 2-19, are also obese. Obesity is the second leading cause of preventable death in the United States, with an estimated $147 billion dollars in associated medical costs per year.
Contact(s):
Bryan Campbell
904-353-7878 x122
About the American Association of Clinical Endocrinologists (AACE)
The American Association of Clinical Endocrinologists (AACE) represents more than 6,500 endocrinologists in the United States and abroad. AACE is the largest association of clinical endocrinologists in the world. The majority of AACE members are certified in Endocrinology and Metabolism and concentrate on the treatment of patients with endocrine and metabolic disorders including diabetes, thyroid disorders, osteoporosis, growth hormone deficiency, cholesterol disorders, hypertension and obesity. Visit our site at www.aace.com.
Tuesday, September 13, 2011
DON’T EAT AFTER 7 AND SIX OTHER WEIGHT MANAGEMENT MYTHS
By Michelle May, M.D.
www.AmIHungry.com A voice of reason in a society consumed by dieting, weight, food and eating. Vol. I Issue 4
Diets are filled with dogma about when, what and how much to eat. Certainly "the rules" are usually based on observations that make sense, but unless you understand why you do certain things, you'll break the rules as soon as the temptation is greater than your motivation. Let's examine some of these myths, where they come from and how to make long term changes that will work for you.
Myth: Don't Eat After 7pm
Your metabolism doesn't shut off at 7:01 pm so why is this rule so common? It's based on the observation that many people who struggle with their weight overeat in the evening. Most have already eaten dinner so they aren't snacking because they're hungry. They snack because of boredom, television, loneliness and other triggers.
Rather than creating a rule to address those habits, ask yourself "Am I hungry?" whenever you feel like eating in the evenings. If you truly are, eat, keeping in mind that your day is winding down so you won't need a huge meal. If you aren't, consider why you feel like eating and come up with a better way to address that need. Ken, a man in one of my workshops, realized he was just bored so he started doing stained glass in the evenings to entertain himself. Whatever works!
Myth: Eat Small Meals Every 3 Hours
This rule is based on the fact that many thin people tend to eat frequent small meals. However, most of the thin people I know don't check their watch to tell them it's time to eat – they eat when their body tells them to. They eat when they're hungry and stop when they're satisfied. Since that tends to be a small meal, they get hungry again in a few hours.
Instead of watching the clock, begin to tune in to the physical symptoms of hunger to tell you when to eat. And remember, your stomach is only about the size of your fist so it only holds a handful of food comfortably. By learning to listen to your body's signals, you are likely to follow a frequent small meal pattern naturally.
Myth: Don't Let Yourself Get Hungry
This one is based on the belief that overweight people are incapable of controlling themselves when they're hungry. In my experience with hundreds of workshop participants, once they learn to tell the difference between physical hunger and head hunger, the opposite is true.
Think about it. When you're hungry, food tastes better and is more satisfying. My grandmother used to say, "Hunger is the best seasoning." Besides, if you aren't hungry when you start eating, what's going to tell you to stop? Of course, you also need to learn to recognize hunger and make time to eat before you're too hungry since it's harder to make great choices when you're starving!
Myth: Exercise More When You Cheat
I hate this one because it has caused millions of people to equate physical activity with punishment for eating. As a result, many people either hate to exercise or use exercise to earn the right to eat.
While it's true that your weight is determined by your overall calories in versus your calories out, exercise is only part of the equation and has so many other important benefits. Instead of using exercise to pay penance, focus on how great you feel, how much more energy you have, how much better you sleep and how much healthier you're becoming. In the long run, you are more likely to exercise because it feels good than because you're forced to.
Myth: Follow Your Diet Six Days a Week Then You Can Have a Cheat Day
This is absurd! What if you were a harsh, overly strict parent six days a week then completely ignored your kids every Saturday? How would this approach work for your marriage or managing your employees?
It just doesn't make sense to try to be perfect (whatever that is) Sunday through Friday while obsessing about everything you're going to eat on your day off. Then on Saturday you overeat just because you're allowed to so you end up feeling miserable all day. Huh? Personally, I'd rather enjoy eating the foods I love every day, mindfully and in moderation. I call this being "in charge" instead of going back and forth between being in control and out of control.
Myth: Eat X Number of Calories a Day
Does it make sense that you would need exactly the same amount of fuel every day? Aren't there just days when you're hungrier than others, maybe because of your activity levels or hormonal cycles?
Rather than setting yourself up to "cheat" on those hungry days and forcing yourself to eat more food than you want on your less hungry days, allow yourself the flexibility to adjust your intake based on your actual needs rather than an arbitrary number. Important: for this to work long term, you also need to learn to tell the difference between physical hunger and head hunger.
Myth: Carbs are Bad (or Fat is Bad)
This "good food-bad food" thinking makes certain foods special. As a result, you may feel deprived and think about them even more than you did before. Worse yet, healthy foods become a four-letter word.
The truth is all foods fit into a healthy diet. Since different foods have various nutritional qualities and calorie content, you can use the principles of balance, variety and moderation to guide you without trying to restrict an entire food group.
Truth: You Are In Charge
I assume the rule-makers are well-intentioned and don't realize that they've created a tight rope that most people fall off sooner or later. It's time to give yourself the flexibility to make decisions that both nourish and nurture you.
Michelle May, M.D. is a recovered yoyo dieter and the award-winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Find more articles and resources at http://AmIHungry.com/. Copyright 2010, Michelle May, M.D. All rights reserved. For permission to reprint, email enews@AmIHungry.com
Monday, September 12, 2011
Technical difficulties
I apologize for the missing posts. Hopefully, I have the glitches worked out. I welcome any and all post suggestions. Please email me your stories, comments, and suggestions at Trisha.b.turner@gmail.com
Wednesday, September 7, 2011
MOTIVATION TOP 10: INSPIRE YOURSELF TO REACH YOUR GOALS
By Michelle May, M.D.
www.AmIHungry.com A voice of reason for a society consumed by dieting, weight, food and eating. Vol. II Issue 8
Have you ever felt inspired to exercise, eat better, lose weight or make other positive changes, only to feel your enthusiasm slip away as time passes or the going gets tough? When you understand how to tap into your personal motivators, you'll know what to do to maintain and restore your drive and inspiration. This Top 10 list shows you how.
- Why Now? In order to identify your own powerful motivators, take out a piece of paper and answer these two questions:
- Why is it important to me to make a change (for example, stop yoyo dieting)?
- Why do I want to make this change now, at this point in my life?
Now, think about what you've written and challenge yourself to dig deeper to uncover even more meaningful answers. Ask yourself the two questions again: So why is that important to me? And why now? You may need to ask the "why" questions a few times to peel back the layers and get to the personal motivators that feel like powerful fuel for change. You'll know you've hit on something when you experience a strong emotion.
- Why is it important to me to make a change (for example, stop yoyo dieting)?
- Set Goals. You wouldn't start out on a trip without knowing where you're going, would you? Knowing your endpoint helps you decide on the path for getting there, creating a detailed map for your brain to follow. Write your goals in positive, present, measurable terms, such as "I walk four days a week for 30 minutes." Post your goals where you'll see them often.
- Start Small. One of the greatest sources of motivation is seeing progress. If you're having a hard time getting started, ask yourself, "What's the smallest goal I could set that I'd be likely to achieve?" and start there. Keep in mind that your goal isn't perfection, it's direction.
- Be Consistent. Consistency is one of the keys to creating a habit. For example, if your goal is to walk five days a week or to start meditating daily, write it down on your calendar or on your "to do" list and treat it like any other important commitment. Of course it's a lot easier to be consistent when your goals are exciting, interesting, challenging and/or rewarding.
- Be Flexible. Too often, people wait for the perfect time to make a change. For example if you've postponed getting more exercise, know that the it's unlikely the perfect time will ever come—and it won't last anyway—so make fitness fit into your life just the way it is today. When life gets in the way (and it will), adjust your routine so you can still fit it in.
- Use Reminders. Your motivation can fade simply because you've lost touch with why you wanted to change in the first place. Create reminders to keep your source of motivation top of mind. Some examples: If you're motivated to eat healthier because you want to inspire your children, have them draw a picture of you playing with them. If your goal is to be more active, set an alarm on your computer that reminds you to get up and walk around the office once every hour. If you want to eat more mindfully, make a poster to put on your refrigerator as a reminder: Am I hungry? If not, then what I need is NOT in here!
- Anticipate Challenges. Set yourself up for success by thinking through possible challenges and come up with strategies ahead of time. When you make a mistake or get off track, consider it a learning opportunity. Take the feedback and create a plan for what you'll do differently when that challenge comes up again. For example, if you find you can't get yourself to the gym after you get home at night, take your exercise clothes to work with you.
- Team Up. When you're feeling low in motivation, you can borrow some from others around you. Find an accountability partner, exercise buddy, coach, personal trainer or support group.
- Be Patient. One of the things I hear most frequently from people I work with is that although it takes time, they eventually reach a point where eating mindfully or being more active becomes natural. You may not feel that way right away so you'll have to operate on faith that that it will get easier (unless you quit).
- Reward Yourself. Since it takes time to see results, come up with both small and large incentives to motivate yourself to reach your short and long term goals. For example, you could give yourself points for the minutes you spend exercising then trade them in for the time to do other things you enjoy too. And be sure to celebrate your success as you achieve the goals you've set.
Of course the greatest motivator is seeing the fruits of your labor – and the greatest reward is in knowing that you've done your best.
Michelle May, M.D. is a recovered yoyo dieter and the award-winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Find additional articles and resources at http://AmIHungry.com/ Copyright 2010, Michelle May, M.D. All rights reserved. For permission to reprint, email enews@AmIHungry.com
Tuesday, September 6, 2011
Nutrition Requirements
We are now accepting 6 nutrition classes over a minimum of 3 months instead of over 6 months. This includes WHMC, RAFB, BAMC nutrition classes, Weight Watchers, Jenny Craig, TOPS, and any other supervised weight loss program. Please remember,that if you choose the WHMC classes, you must attend class 1 before attending the other classes. ALL patients must have their 6th nutrition class as a one on one at WHMC, RAFB or BAMC Nutrition.Call 292.7578/7587 to schedule your 6th class(one on one) at WHMC.
Sunday, September 4, 2011
Thursday, September 1, 2011
Wednesday, August 31, 2011
How do you expect surgery to help you?
Rank these statements: 1 being the most important and 8 being the least
____ Improved overall medical condition
____ Improved overall quality of lift
____ Less pain
____ Increased mobility
____ Improved self esteem
____ Improved relationships
____ Improved work life
____ All of the above
____ Improved overall medical condition
____ Improved overall quality of lift
____ Less pain
____ Increased mobility
____ Improved self esteem
____ Improved relationships
____ Improved work life
____ All of the above
Tuesday, August 30, 2011
Vitamin and Mineral Supplementation
Although vitamins and mineras do not provide energy, they are essential for the body to function properly and utilize the energy found in foods. After surgery it is essential that you supplement your diet with vitamins and minerals. It is very important that you take your supplements every day and for the rest of your life!
Recommendations (check with your surgeon)
2 multivitamins with iron per day (200% of daily value)
Begin with chewable or liquid for first 30 days after surgery.
Calcium Citrate with Vitamin D 1500-2000 mg/day--split into 500-600 mg doses (take at least 2 hours apart from iron)
Vitamin B12 350-500 ug/day oral
Recommendations (check with your surgeon)
2 multivitamins with iron per day (200% of daily value)
Begin with chewable or liquid for first 30 days after surgery.
Calcium Citrate with Vitamin D 1500-2000 mg/day--split into 500-600 mg doses (take at least 2 hours apart from iron)
Vitamin B12 350-500 ug/day oral
Monday, August 29, 2011
Key Lime Pie Protein Shake
6 oz key lime pie yogurt, no sugar added
1/8cup skim milk
1 tbsp sugar free lime jello
1 scoop unflavored protein powder
1/2 graham cracker
1/8cup skim milk
1 tbsp sugar free lime jello
1 scoop unflavored protein powder
1/2 graham cracker
Sunday, August 28, 2011
Quote
Problems produce patience; patience produces persistence; persistence produces character; character produces hope; hope produces power.
~~Unknown
~~Unknown
Saturday, August 27, 2011
Friday, August 26, 2011
WEIGHTY CONVERSATIONS: DON’T MEASURE YOUR SELF-WORTH
By Michelle May, M.D.
www.AmIHungry.com A voice of reason for a society consumed by dieting, weight, food and eating. Vol. I Issue 5
Do you allow a number on your bathroom scale to make or break your day? Wouldn't it be absurd to let the temperature, the date or the Dow-Jones determine how you feel about yourself or how your day will go? They're all just numbers but for some, weight has the power to change a mood and ruin a morning.
The scale does not measure your self-worth. It simply measures the weight of your tissues (including your bones, muscle and fat) and substances that are just passing through (like water, food and waste). Your weight can fluctuate dramatically depending on time of day, hormones, when you last ate and other factors – none of which have anything to do with your value as a person.
Weight a Minute
When you're losing weight gradually (clearly the best way), you may not see significant changes in your weight day to day, and perhaps even some weeks. Further, when you exercise you'll build muscle and lose fat so although the numbers might not change, your body composition is improving. If you're depending on a needle on a scale to tell you how you're doing, you may feel discouraged and tempted to give up even though great things are going on inside.
Weighed Down
Have you ever said to yourself…
- I did so well this week. I deserve a treat!
- I was so good but I didn't lose any weight. I might as well eat.
- I don't have to weigh in until next week so I'll splurge now and make up for it later.
- I was terrible this week and I still lost weight. I guess I don't need to be as careful.
- I only lost a half a pound. It wasn't worth it.
These thoughts are counter-productive to weight management. Further, although it can be motivating, losing weight can also be scary. Maybe a part of you doesn't believe you deserve it or that you'll gain it back so you sabotage yourself.
Weigh to Go
Some people weigh because they want to be held accountable. Accountable to a metal rectangle on the floor and a three digit number?
The goal is long term weight management without restrictive dieting – not answering to a judge and jury. Focus on the process not the outcome.
Why Weight?
Your weight is a surrogate measurement of your body fat so it's helpful for monitoring long term changes. Newer body fat scales are helpful but are only useful over time.
Your weight can also be used to calculate your Body Mass Index (BMI) which is a measure of your weight in relation to your height. (Caution: BMI can be misleading in highly muscled individuals.) Check the easy BMI calculator at http://www.nhlbisupport.com/bmi/. BMI can help you and your health professional assess your risk for common conditions associated with excess weight. Even though BMI is widely used these days, it is only one piece of information.
Michelle May, M.D. is a recovered yoyo dieter and the award-winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Find additional articles and resources at http://AmIHungry.com/. Copyright 2010, Michelle May, M.D. All rights reserved. For permission to reprint, email enews@AmIHungry.com
Thursday, August 25, 2011
IT’S NOT JUST WHAT YOU EAT, BUT WHY
By Michelle May, M.D.
www.AmIHungry.com A voice of reason for a society consumed by dieting, weight, food, and eating. Vol. II Issue 7
Many people have the mistaken belief that their weight problems are caused by what and how much they eat. Those are important but they only tell part of the story. In fact, what you eat and how much you eat are strongly affected by why you're eating in the first place.
The Am I Hungry?® Eating Cycle will help you see how each decision you make can affect your other choices.
As you review the Eating Cycle, ask yourself the following questions to help you recognize and better understand how you make conscious or subconscious decisions about your eating. More importantly, use these questions to discover possible steps you can take to become more mindful about your decisions.
Why? Why do I eat?
- Why do I think I eat?
- Am I aware of any situations or emotions that trigger me to want to eat when I'm not hungry? Examples: Mealtimes, social events, certain people, stress, boredom, buffets, getting ready to start a diet…
- Have I tried a lot of diets? What happened? How did they work for me long term? Why?
- How often do I feel like eating?
- How do I know if I'm hungry?
- How could I redirect my attention away from food until I'm hungry?
- What could I do to cope better with my emotional triggers for eating? Examples: Manage stress better; tell someone how I really feel; find a hobby; treat myself to a hot bath; ask for more help around the house…
- What do I eat in a typical day? Would a food diary for a few days help?
- Do I restrict myself from eating certain foods—then later give-in and overeat those foods?
- What health issues do I need to be aware of when deciding what to eat? Examples: High blood pressure, high cholesterol, family history of diabetes.
- What kind of beverages do I drink?
- What types of foods do I feel like eating when I'm eating for emotional reasons? Why?
- Are there any areas of my diet that I could improve right now?
- What specific change would I like to make at this time?
- What kind of foods could I keep on hand to eat when I'm hungry?
- Do I eat while I'm distracted? Examples: Watching T.V.; reading; driving; working; talking…
- Do I eat fast?
- Do I really taste my food?
- Do I eat differently in private than I do in public?
- How do I typically feel when I'm done eating? Do I like that feeling?
- Do I usually clean my plate?
- If I'm not hungry when I start eating, how do I know when to stop?
- What situations or emotions trigger me to overeat?
- What could I do to address those triggers more effectively? Examples: Order less food; ask for a to-go container; get up from the table; turn off the TV; say "no" to food pushers…
- Am I physically active?
- Do I watch too much TV or spend too much free time in front of computer?
- Do I exercise? What do I like to do?
- What else do I do with my energy? Examples: Play with my children; work on my hobbies; volunteer; travel; spend time with friends…
- Is there anything else I'd like to do with my energy that I'm not doing now? What are my goals for my relationships, my career, and my life?
The first step to changing the way you eat is awareness. As you become more mindful of each decision point in your Eating Cycle, you'll discover small changes that can make a big difference in why, when, what, how, and how much you eat and where you invest your energy.
Michelle May, M.D. is a recovered yoyo dieter and the award-winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Additional articles and resources: www.AmIHungry.com
Copyright 2010, Michelle May, M.D. All rights reserved. For permission to reprint, email enews@AmIHungry.com
Copyright 2010, Michelle May, M.D. All rights reserved. For permission to reprint, email enews@AmIHungry.com
Wednesday, August 24, 2011
Arm Exercises
MAIN MOVE: Ponytail extensions
Stand with feet hip-width apart. Hold light dumbbell in right hand, arm extended straight overhead, left hand supporting right elbow (A) to prevent it from flaring out. Bend elbow, lowering dumbbell behind head (B), then press back up to start position. Do all reps, then repeat on opposite side.
MAKE IT HARDER
Use the heavier dumbbell.
MAKE IT EASIER
Hold the ends of a single dumbbell with each hand so it's horizontal to work both arms at the same time.
MAIN MOVE: Handbag curl
Stand with feet shoulder-width apart, arms at sides, a heavy dumbbell in each hand, palms facing in. Bend left arm to 90 degrees, dumbbell vertical. Hold that position as you bend right arm and curl dumbbell to shoulder, keeping elbow in to side. Complete all reps, then lower both arms and repeat, holding right arm at 90 degrees.
MAKE IT HARDER
Hold dumbbell in the stationary hand with palm facing up so it's horizontal rather than vertical.
MAKE IT EASIER
Alternate curling each arm up to shoulder without holding either arm stationary.
Front Raise
Stand with your feet shoulder-width apart, knees slightly bent, back straight, and abdominals contracted. Hold a dumbbell in each hand with your arms hanging down at the front of your thighs, palms facing in. For a printer-friendly version of all steps click below.
Keeping your wrists straight and your elbows slightly bent, raise your arms in front of you to shoulder height with your palms facing the floor. Hold, then slowly lower. To prevent swinging your arms or arching your back and using momentum to lift, try this move with your back against a wall. Or alternate one arm at a time.
Lateral Raise
Stand with your feet shoulder-width apart, back straight, and abs held tight. Hold a dumbbell in each hand with your arms at your sides, palms facing in. For a printer-friendly version of all steps click below.
Keeping your wrists straight and elbows slightly bent, raise your arms out from your sides, just slightly forward. Lift to shoulder height, pause, then slowly lower.
Rear Shoulder Raise
Sit on the edge of a chair with your feet flat on the floor about hip-width apart. Keeping your back straight, lean forward from the hips so that your chest is near your thighs. Hold a dumbbell in each hand with your arms by your calves, palms facing each other. For a printer-friendly version of all steps click below.
Keeping your elbows slightly bent and your wrists straight, lift your arms out to the sides to shoulder height. Keep your neck aligned with your spine. Pause, then slowly lower.
Last Updated: 02/17/2005 Copyright (c) Rodale, Inc. 2002
Stand with feet hip-width apart. Hold light dumbbell in right hand, arm extended straight overhead, left hand supporting right elbow (A) to prevent it from flaring out. Bend elbow, lowering dumbbell behind head (B), then press back up to start position. Do all reps, then repeat on opposite side.
MAKE IT HARDER
Use the heavier dumbbell.
MAKE IT EASIER
Hold the ends of a single dumbbell with each hand so it's horizontal to work both arms at the same time.
MAIN MOVE: Handbag curl
Stand with feet shoulder-width apart, arms at sides, a heavy dumbbell in each hand, palms facing in. Bend left arm to 90 degrees, dumbbell vertical. Hold that position as you bend right arm and curl dumbbell to shoulder, keeping elbow in to side. Complete all reps, then lower both arms and repeat, holding right arm at 90 degrees.
MAKE IT HARDER
Hold dumbbell in the stationary hand with palm facing up so it's horizontal rather than vertical.
MAKE IT EASIER
Alternate curling each arm up to shoulder without holding either arm stationary.
Front Raise
Stand with your feet shoulder-width apart, knees slightly bent, back straight, and abdominals contracted. Hold a dumbbell in each hand with your arms hanging down at the front of your thighs, palms facing in. For a printer-friendly version of all steps click below.
Keeping your wrists straight and your elbows slightly bent, raise your arms in front of you to shoulder height with your palms facing the floor. Hold, then slowly lower. To prevent swinging your arms or arching your back and using momentum to lift, try this move with your back against a wall. Or alternate one arm at a time.
Lateral Raise
Stand with your feet shoulder-width apart, back straight, and abs held tight. Hold a dumbbell in each hand with your arms at your sides, palms facing in. For a printer-friendly version of all steps click below.
Keeping your wrists straight and elbows slightly bent, raise your arms out from your sides, just slightly forward. Lift to shoulder height, pause, then slowly lower.
Rear Shoulder Raise
Sit on the edge of a chair with your feet flat on the floor about hip-width apart. Keeping your back straight, lean forward from the hips so that your chest is near your thighs. Hold a dumbbell in each hand with your arms by your calves, palms facing each other. For a printer-friendly version of all steps click below.
Keeping your elbows slightly bent and your wrists straight, lift your arms out to the sides to shoulder height. Keep your neck aligned with your spine. Pause, then slowly lower.
Last Updated: 02/17/2005 Copyright (c) Rodale, Inc. 2002
Monday, August 22, 2011
Optisource Protein Drink Suggestions
Print Recipe
OPTISOURCE® High Protein Drink
Makes 1 serving.
Ingredients:
1-2 tsp Sugar-Free Flavoring Syrup
4 fl oz of OPTISOURCE® High Protein Drink
Preparation:
Add 1-2 tsp of the following to Sugar-Free Flavoring Syrups to 4 fl oz of
OPTISOURCE® High Protein Drink
Sugar-Free Flavoring Syrups (Torani® and DaVinci are two popular brands).
Recommended flavors include: Irish Cream, Hazelnut, Caramel,
Almond, English Toffee, Peanut Butter,
Chocolate Macadamia Nut and Brown Sugar Cinnamon.
Sugar-Free Fat-Free Chocolate or Strawberry Syrup
Sugar-Free Maple Syrup
(add 2 drops almond or black walnut extract for a maple nut flavor)
Sugar-Free Liquid Coffee Creamers
Flavorings and Extracts
Try adding 1/8 - 1/4 tsp of the following flavorings and extracts to 4 fl oz of OPTISOURCE® High Protein Drink.
Try blending flavors to make a unique combination!
Orange
Raspberry
Cherry
Pineapple
Vanilla or French Vanilla Blend
Maple
Anise
Black Walnut
Coconut
Cinnamon
Butter
Almond
Root Beer
Peach
Orange
Lemon
Banana
Recipe Nutrition Facts
Approximately 1/2 cup (141 g)
Amount per Serving
Calories 100
Calories from Fat 27
% Daily Value
Fat 3g 5%
Saturated Fat 2g 10%
Trans Fat 0g 0%
Cholesterol 5mg 2%
Sodium 90mg 4%
Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Total Sugars 7g
Protein 12g
Vitamin A 0%
Vitamin C 0%
Calcium 15%
Iron 4%
* Percent Daily Value based on 2,000 calorie diet
OPTISOURCE® Recipe 12 of 12
close window
OPTISOURCE® High Protein Drink
Makes 1 serving.
Ingredients:
1-2 tsp Sugar-Free Flavoring Syrup
4 fl oz of OPTISOURCE® High Protein Drink
Preparation:
Add 1-2 tsp of the following to Sugar-Free Flavoring Syrups to 4 fl oz of
OPTISOURCE® High Protein Drink
Sugar-Free Flavoring Syrups (Torani® and DaVinci are two popular brands).
Recommended flavors include: Irish Cream, Hazelnut, Caramel,
Almond, English Toffee, Peanut Butter,
Chocolate Macadamia Nut and Brown Sugar Cinnamon.
Sugar-Free Fat-Free Chocolate or Strawberry Syrup
Sugar-Free Maple Syrup
(add 2 drops almond or black walnut extract for a maple nut flavor)
Sugar-Free Liquid Coffee Creamers
Flavorings and Extracts
Try adding 1/8 - 1/4 tsp of the following flavorings and extracts to 4 fl oz of OPTISOURCE® High Protein Drink.
Try blending flavors to make a unique combination!
Orange
Raspberry
Cherry
Pineapple
Vanilla or French Vanilla Blend
Maple
Anise
Black Walnut
Coconut
Cinnamon
Butter
Almond
Root Beer
Peach
Orange
Lemon
Banana
Recipe Nutrition Facts
Approximately 1/2 cup (141 g)
Amount per Serving
Calories 100
Calories from Fat 27
% Daily Value
Fat 3g 5%
Saturated Fat 2g 10%
Trans Fat 0g 0%
Cholesterol 5mg 2%
Sodium 90mg 4%
Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Total Sugars 7g
Protein 12g
Vitamin A 0%
Vitamin C 0%
Calcium 15%
Iron 4%
* Percent Daily Value based on 2,000 calorie diet
OPTISOURCE® Recipe 12 of 12
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Sunday, August 21, 2011
Saturday, August 20, 2011
Friday, August 19, 2011
Three Questions To Make the Perfect Food Choice Everytime
By Michelle May, M.D.
Original article http://amihungry.com/three-questions.shtml
People often struggle with "being good" when there are so many "bad foods" to choose from. Ironically, we're supposed to define ourselves by what we put in our mouths despite the fact that the definition of "good" and "bad" foods changes every few years or so. Many people feel confused and overwhelmed by all the conflicting and often arbitrary messages about what they are "supposed" to eat.
But it is possible to find that balance between eating for health and eating for pleasure. In fact, one of the keys to optimal health and lifelong weight management is to nourish your body and your soul with the foods you eat.
So how do you drown out all the noise and find that balance when you decide what to eat? Start by asking yourself three simple questions when you're hungry: "What do I want to eat?" "What do I need to eat?" "What do I have to eat?"
What Do I Want to Eat?
The first question, "What do I want to eat?" often comes as a surprise. But what happens when you try to avoid food you really want-like those Girl Scout Cookies that were delivered after you started your new low-carb diet?
First you check the label and confirm that they're off limits so you put them in the freezer. Two days later they whisper to you from their hiding place, "Pssst. We're in here!" You manage to resist them, instead munching on some olives, four cubes of cheese, a hunk of leftover meatloaf with a side of celery sticks, two pieces of low-carb toast-and yet you still don't feel satisfied.
"Hey! We're in here and we taste great frozen!" You finally give in to your urge and have two Thin Mints®. Blew it again! Might as well eat a few more-and a bowl of ice cream-and start over tomorrow. Sound familiar? Thinking about what you really want to eat without judging yourself will keep you from feeling deprived and out of control when you choose to eat certain foods.
You might be worried that if you ask yourself what you're really hungry for, you'll always choose foods you "shouldn't." At first this might seem true, since cravings tend to get stronger when you try to ignore them for too long. But once you let go of the guilt about eating certain foods, you'll find that you want to eat a variety of foods to feel healthy and satisfied.
What Do I Need to Eat?
The next question to ask yourself is, "What do I need to eat?" While food decisions aren't "good" or "bad," clearly some foods offer more nutritional benefits than others.
As you consider what food to choose, ask yourself, "What does my body need?" Keep in mind the principles of variety, balance and moderation when deciding what to eat. Consider nutritional information, your personal health issues, your family history, what else you are eating that day and how your body responds to certain foods.
Enjoy your healthy choices by focusing on fresh foods, appealing combinations, new flavors and interesting recipes.
What Do I Have to Eat?
The key to the final question, "What do I have to eat?" is planning. If you feel hungry and the only thing available is a vending machine, you're likely to choose a snack food that may not be very healthy, may not taste very good and may not really be what you were hungry for anyway.
Instead, strive to have a variety of foods available that are healthful and appealing but not overly tempting. These are foods that you enjoy when you're hungry but won't be calling out to you from their storage place saying, "Come eat me!"
Of course, you're not always in control of which foods are available. At a restaurant, office potluck, or friend's house, simply see what is available and ask yourself "Is there a healthy choice that will meet my needs without feeling deprived?" For example, could you be happy with frozen yogurt instead of ice cream this time?
Matching the food you choose to what you're really hungry for and what your body needs leads to greater satisfaction and more enjoyment-with less food. Remember that small changes really do make a difference and that balanced eating is simply the result of all of the individual positive decisions you make. Eating food that you truly enjoy while taking good care of your body is the best way to make long term changes that you can live with.
Michelle May, M.D. is a recovered yoyo dieter and the award winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle (download the first chapter free). She conducts corporate workshops and speaks throughout the country on mindful eating and vibrant living. Learn to eat without deprivation and guilt with Dr. May's complimentary mini e-course at http://www.amihungry.com/mini-e-course-intro.shtml.
Thursday, August 18, 2011
Plastic Surgery Procedures
Classification: UNCLASSIFIED Caveats: NONE
The following information will help you learn more about some of the more popular cosmetic procedures for post-bariatric patients.
Arm Lift (Brachioplasty): Surgery to remove excess hanging skin from the upper arm between the elbow and shoulder. Incision/scar is along the underside of the upper arm.
Body Lift (Torsoplasty): A Mid Body Lift is surgery to remove and lift sagging skin around the buttocks, thighs, hips, and abdomen. Combines a lower body lift (buttocks, thighs, and hips) and tummy tuck into a single procedure for outstanding overall results. Incision/scar extends around the entire body. A Total Body Lift includes the arms, back and breasts.
Breast Lift (Mastopexy) and Breast Augmentation (Augmentation mammaplasty): Surgery and body contouring procedure to lift a sagging breast and enhance natural breast volume. Breast size is often reduced with weight loss since they are mainly composed of fatty tissue.
Breast Reduction in Men (Gynecomastia): Surgery to remove loose chest skin and female-like breast contours in men. Incision lines/scars can be an issue.
Face Lift (Rhytidectomy) or Neck Lift (Platysmaplasty): A Face Lift is surgery to remove extra skin and tighten muscles of the neck and face. If surgery is performed under the jaw line and in the neck area only, it is known as a Neck Lift.
Liposuction (Lipoplasty): Cosmetic procedure used to remove small amounts of fatty tissue from the hips, thighs, buttocks, and abdomen to sculpt a more desireable body shape. It is often combined with body lift surgery. Liposuction is not for weight loss, but for sculpting the body's shape and contour.
Panniculectomy: Surgery to remove the excess skin and fat that hangs from the stomach after weight loss. Unlike abdominoplasty (tummy tuck), panniculectomy does not involve tightening the abdominal muscles. May be covered by health insurance (but do not call it a tummy tuck).
Tummy-Tuck (Abdominoplasty): Surgery to remove excess skin and fat from the middle and lower abdomen and tighten muscles in the abdominal wall. Effect is to create a more slender waistline and flatter stomach. The incision/scar goes from hip to hip and around the belly button.
www.wlshelp.com
The following information will help you learn more about some of the more popular cosmetic procedures for post-bariatric patients.
Arm Lift (Brachioplasty): Surgery to remove excess hanging skin from the upper arm between the elbow and shoulder. Incision/scar is along the underside of the upper arm.
Body Lift (Torsoplasty): A Mid Body Lift is surgery to remove and lift sagging skin around the buttocks, thighs, hips, and abdomen. Combines a lower body lift (buttocks, thighs, and hips) and tummy tuck into a single procedure for outstanding overall results. Incision/scar extends around the entire body. A Total Body Lift includes the arms, back and breasts.
Breast Lift (Mastopexy) and Breast Augmentation (Augmentation mammaplasty): Surgery and body contouring procedure to lift a sagging breast and enhance natural breast volume. Breast size is often reduced with weight loss since they are mainly composed of fatty tissue.
Breast Reduction in Men (Gynecomastia): Surgery to remove loose chest skin and female-like breast contours in men. Incision lines/scars can be an issue.
Face Lift (Rhytidectomy) or Neck Lift (Platysmaplasty): A Face Lift is surgery to remove extra skin and tighten muscles of the neck and face. If surgery is performed under the jaw line and in the neck area only, it is known as a Neck Lift.
Liposuction (Lipoplasty): Cosmetic procedure used to remove small amounts of fatty tissue from the hips, thighs, buttocks, and abdomen to sculpt a more desireable body shape. It is often combined with body lift surgery. Liposuction is not for weight loss, but for sculpting the body's shape and contour.
Panniculectomy: Surgery to remove the excess skin and fat that hangs from the stomach after weight loss. Unlike abdominoplasty (tummy tuck), panniculectomy does not involve tightening the abdominal muscles. May be covered by health insurance (but do not call it a tummy tuck).
Tummy-Tuck (Abdominoplasty): Surgery to remove excess skin and fat from the middle and lower abdomen and tighten muscles in the abdominal wall. Effect is to create a more slender waistline and flatter stomach. The incision/scar goes from hip to hip and around the belly button.
www.wlshelp.com
Wednesday, August 17, 2011
Bariatric Plastic Surgery
Bariatric plastic surgery can help an individual achieve the best possible body shape by removing loose skin, tightening loose muscles, and removing excess residual fat from the body that may remain after significant weight loss with weight loss surgery.
Cosmetic plastic surgery procedures such as the tummy tuck, body lift, and liposuction can help successful bariatric patients improve their overall appearance and comfort.
After Rapid Weight Loss
After weight loss surgery, bariatric patients usually lose a substantial amount of weight in a relatively short amount of time. With rapid weight loss, however, the skin does not always shrink so well. Individuals who have lost a lot of weight are typically left with loose hanging skin about the abdomen, back, thighs, and other parts of the body, as well as loose muscles and small areas of unsightly fat tissue.
Improve Appearance and Comfort
Cosmetic plastic surgery that is performed to remove excess skin after weight loss not only improves appearance but also helps make an individual more comfortable. Loose drooping skin, especially around the abdomen, can be uncomfortable and bothersome. Any type of physical activity, even sitting and standing, can cause annoying skin movements. Many patients are not able to find clothing that feels comfortable or fits properly. Also, it may be difficult to keep the skin clean under the large folds of skin around the abdomen, leading to skin irritation, skin rashes, pain and infection.
www.wlshelp.com
Cosmetic plastic surgery procedures such as the tummy tuck, body lift, and liposuction can help successful bariatric patients improve their overall appearance and comfort.
After Rapid Weight Loss
After weight loss surgery, bariatric patients usually lose a substantial amount of weight in a relatively short amount of time. With rapid weight loss, however, the skin does not always shrink so well. Individuals who have lost a lot of weight are typically left with loose hanging skin about the abdomen, back, thighs, and other parts of the body, as well as loose muscles and small areas of unsightly fat tissue.
Improve Appearance and Comfort
Cosmetic plastic surgery that is performed to remove excess skin after weight loss not only improves appearance but also helps make an individual more comfortable. Loose drooping skin, especially around the abdomen, can be uncomfortable and bothersome. Any type of physical activity, even sitting and standing, can cause annoying skin movements. Many patients are not able to find clothing that feels comfortable or fits properly. Also, it may be difficult to keep the skin clean under the large folds of skin around the abdomen, leading to skin irritation, skin rashes, pain and infection.
www.wlshelp.com
Tuesday, August 16, 2011
Serotonin and Depression
Serotonin: 9 Questions and Answers
By Colette Bouchez
WebMD Feature
Reviewed by Brunilda Nazario, MD
1. What is serotonin?
Serotonin acts as a neurotransmitter, a type of chemical that helps relay signals from one area of the brain to another. Although serotonin is manufactured in the brain, where it performs its primary functions, some 90% of our serotonin supply is found in the digestive tract and in blood platelets.
2. How is serotonin made?
Serotonin is made via a unique biochemical conversion process. It begins with tryptophan, a building block to proteins. Cells that make serotonin use tryptophan hydroxylase, a chemical reactor which, when combined with tryptophan, forms 5-hydoxytryptamine, otherwise known as serotonin.
3. What role does serotonin play in our health?
As a neurotransmitter, serotonin helps to relay messages from one area of the brain to another. Because of the widespread distribution of its cells, it is believed to influence a variety of psychological and other body functions. Of the approximately 40 million brain cells, most are influenced either directly or indirectly by serotonin. This includes brain cells related to mood, sexual desire and function, appetite, sleep, memory and learning, temperature regulation, and some social behavior.
In terms of our body function, serotonin can also affect the functioning of our cardiovascular system, muscles, and various elements in the endocrine system. Researchers have also found evidence that serotonin may play a role in regulating milk production in the breast, and that a defect within the serotonin network may be one underlying cause of SIDS (sudden infant death syndrome).
4. What is the link between serotonin and depression?
There are many researchers who believe that an imbalance in serotonin levels may influence mood in a way that leads to depression. Possible problems include low brain cell production of serotonin, a lack of receptor sites able to receive the serotonin that is made, inability of serotonin to reach the receptor sites, or a shortage in tryptophan, the chemical from which serotonin is made. If any of these biochemical glitches occur, researchers believe it can lead to depression, as well as obsessive-compulsive disorder, anxiety, panic, and even excess anger.
One theory about how depression develops centers on the regeneration of brain cells -- a process that some believe is mediated by serotonin, and ongoing throughout our lives. According to Princeton neuroscientist Barry Jacobs, PhD, depression may occur when there is a suppression of new brain cells and that stress is the most important precipitator of depression. He believes that common antidepressant medications, such as Celexa, Lexapro, Prozac, and Paxil -- designed to boost serotonin levels -- help kick off the production of new brain cells, which in turn allows the depression to lift.
Although it is widely believed that a serotonin deficiency plays a role in depression, there is no way to measure its levels in the living brain. Therefore, there have not been any studies proving that brain levels of this or any neurotransmitter are in short supply when depression or any mental illness develops. And while blood levels of serotonin are measurable -- and have been shown to be lower in people who suffer from depression -- what doctors still don't know for certain is whether or not the dip in serotonin causes the depression, or the depression causes serotonin levels to drop.
Antidepressant medications that work on serotonin levels -- medications known as SSRIs (selective serotonin reuptake inhibitors) and SNRIs (serotonin and norepinephrine reuptake inhibitors) are believed to reduce symptoms of depression, but exactly how they work is not yet fully understood.
5. Can diet influence our supply of serotonin?
It can, but in a roundabout way. Unlike calcium-rich foods, which can directly increase your blood levels of this mineral, there are no foods that can directly increase your body's supply of serotonin. That said, there are foods and some nutrients that can increase levels of tryptophan, the amino acid from which serotonin is made.
Protein-rich foods, such as meat or chicken, contain high levels of tryptophans. Tryptophan appears in dairy foods, nuts, and fowl. Ironically, however, levels of both tryptophan and serotonin drop after eating a meal packed with protein. Why? According to nutritionist Elizabeth Somer, when you eat a high-protein meal, you "flood the blood with both tryptophan and its competing amino acids," all fighting for entry into the brain. That means only a small amount of tryptophan gets through -- and serotonin levels don't rise.
But eat a carbohydrate-rich meal, and your body triggers a release of insulin. This, Somer says, causes any amino acids in the blood to be absorbed into the body -- but not the brain. Except for, you guessed it -- tryptophan! It remains in the bloodstream at high levels following a carbohydrate meal, which means it can freely enter the brain and cause serotonin levels to rise, she says.
What can also help: Getting an adequate supply of vitamin B-6, which can influence the rate at which tryptophan is converted to serotonin.
6. Can exercise boost serotonin levels?
Exercise can do a lot to improve your mood -- and across the board, studies have shown that regular exercise can be as effective a treatment for depression as antidepressant medication or psychotherapy. In the past, it was believed that several weeks of working out was necessary to see the effects on depression, but new research conducted at the University of Texas at Austin found that just 40 minutes of regular exercise can have an immediate effect on mood.
That said, it remains unclear of the exact mechanism by which exercise accomplishes this. While some believe it affects serotonin levels, to date there are no definitive studies showing that this is the case.
7. Do men and women have the same amount of serotonin -- and does it act the same way in their brain and body?
Studies show that men do have slightly more serotonin than women, but the difference is thought to be negligible. Interestingly, however, a study published in September 2007 in the journal Biological Psychiatry showed there might be a huge difference in how men and women react to a reduction in serotonin -- and that may be one reason why women suffer from depression far more than men.
Using a technique called "tryptophan depletion," which reduces serotonin levels in the brain, researchers found that men became impulsive but not necessarily depressed. Women, on the other hand, experienced a marked drop in mood and became more cautious, an emotional response commonly associated with depression. While the serotonin processing system seems the same in both sexes, researchers now believe men and women may use serotonin differently.
7. Do men and women have the same amount of serotonin -- and does it act the same way in their brain and body? continued...
Although studies are still in their infancy, researchers say defining these differences may be the beginning of learning why more women than men experience anxiety and mood disorders, while more men experience alcoholism, ADHD, and impulse control disorders.
There is also some evidence that female hormones may also interact with serotonin to cause some symptoms to occur or worsen during the premenstrual time, during the postpartum period, or around the time of menopause. Not coincidentally, these are all periods when sex hormones are in flux. Men, on the other hand, generally experience a steady level of sex hormones until middle age, when the decline is gradual.
8. Since both dementia and Alzheimer's disease are brain-related conditions, does serotonin play a role in either problem?
In much the same way that we lose bone mass as we age, some researchers believe that the activity of neurotransmitters also slows down as part of the aging process. In one international study published in 2006, doctors from several research centers around the world noted a serotonin deficiency in brains of deceased Alzheimer's patients. They hypothesized that the deficiency was because of a reduction in receptor sites -- cells capable of receiving transmissions of serotonin -- and that this in turn may be responsible for at least some of the memory-related symptoms of Alzheimer's disease. There is no evidence to show that increasing levels of serotonin will prevent Alzheimer's disease or delay the onset or progression of dementia. However, as research into this area continues, this could also change.
9. What is serotonin syndrome -- and is it common or dangerous?
SSRI antidepressants are generally considered safe; however, a rare side effect of SSRIs is serotonin syndrome. Serotonin syndrome is a condition that occurs when levels of this neurochemical in the brain rise too high. It happens most often when two or more drugs that affect serotonin levels are used simultaneously. For example, if you are taking a category of migraine medicines called triptans, at the same time you are taking an SSRI drug for depression, the end result can be a serotonin overload. The same can occur when you take SSRI supplements, such as St. John's wort.
Problems are most likely to occur when you first start a medication or increase the dosage. Problems can also occur if you combine the older depression medications (known as MAOIs) with SSRIs.
Finally, recreational drugs such as ecstasy or LSD have also been linked to serotonin syndrome.
Symptoms can occur within minutes to hours and generally include restlessness, hallucinations, rapid heartbeat, increased body temperature and sweating, loss of coordination, muscle spasms, nausea, vomiting, diarrhea, and rapid changes in blood pressure .
Although not a common occurrence, it can be dangerous and is considered a medical emergency. Treatment consists of drug withdrawal, IV fluids, muscle relaxers, and drugs to block serotonin production.
Reviewed on October 12, 2010
© 2008 WebMD, LLC. All rights reserved.
By Colette Bouchez
WebMD Feature
Reviewed by Brunilda Nazario, MD
1. What is serotonin?
Serotonin acts as a neurotransmitter, a type of chemical that helps relay signals from one area of the brain to another. Although serotonin is manufactured in the brain, where it performs its primary functions, some 90% of our serotonin supply is found in the digestive tract and in blood platelets.
2. How is serotonin made?
Serotonin is made via a unique biochemical conversion process. It begins with tryptophan, a building block to proteins. Cells that make serotonin use tryptophan hydroxylase, a chemical reactor which, when combined with tryptophan, forms 5-hydoxytryptamine, otherwise known as serotonin.
3. What role does serotonin play in our health?
As a neurotransmitter, serotonin helps to relay messages from one area of the brain to another. Because of the widespread distribution of its cells, it is believed to influence a variety of psychological and other body functions. Of the approximately 40 million brain cells, most are influenced either directly or indirectly by serotonin. This includes brain cells related to mood, sexual desire and function, appetite, sleep, memory and learning, temperature regulation, and some social behavior.
In terms of our body function, serotonin can also affect the functioning of our cardiovascular system, muscles, and various elements in the endocrine system. Researchers have also found evidence that serotonin may play a role in regulating milk production in the breast, and that a defect within the serotonin network may be one underlying cause of SIDS (sudden infant death syndrome).
4. What is the link between serotonin and depression?
There are many researchers who believe that an imbalance in serotonin levels may influence mood in a way that leads to depression. Possible problems include low brain cell production of serotonin, a lack of receptor sites able to receive the serotonin that is made, inability of serotonin to reach the receptor sites, or a shortage in tryptophan, the chemical from which serotonin is made. If any of these biochemical glitches occur, researchers believe it can lead to depression, as well as obsessive-compulsive disorder, anxiety, panic, and even excess anger.
One theory about how depression develops centers on the regeneration of brain cells -- a process that some believe is mediated by serotonin, and ongoing throughout our lives. According to Princeton neuroscientist Barry Jacobs, PhD, depression may occur when there is a suppression of new brain cells and that stress is the most important precipitator of depression. He believes that common antidepressant medications, such as Celexa, Lexapro, Prozac, and Paxil -- designed to boost serotonin levels -- help kick off the production of new brain cells, which in turn allows the depression to lift.
Although it is widely believed that a serotonin deficiency plays a role in depression, there is no way to measure its levels in the living brain. Therefore, there have not been any studies proving that brain levels of this or any neurotransmitter are in short supply when depression or any mental illness develops. And while blood levels of serotonin are measurable -- and have been shown to be lower in people who suffer from depression -- what doctors still don't know for certain is whether or not the dip in serotonin causes the depression, or the depression causes serotonin levels to drop.
Antidepressant medications that work on serotonin levels -- medications known as SSRIs (selective serotonin reuptake inhibitors) and SNRIs (serotonin and norepinephrine reuptake inhibitors) are believed to reduce symptoms of depression, but exactly how they work is not yet fully understood.
5. Can diet influence our supply of serotonin?
It can, but in a roundabout way. Unlike calcium-rich foods, which can directly increase your blood levels of this mineral, there are no foods that can directly increase your body's supply of serotonin. That said, there are foods and some nutrients that can increase levels of tryptophan, the amino acid from which serotonin is made.
Protein-rich foods, such as meat or chicken, contain high levels of tryptophans. Tryptophan appears in dairy foods, nuts, and fowl. Ironically, however, levels of both tryptophan and serotonin drop after eating a meal packed with protein. Why? According to nutritionist Elizabeth Somer, when you eat a high-protein meal, you "flood the blood with both tryptophan and its competing amino acids," all fighting for entry into the brain. That means only a small amount of tryptophan gets through -- and serotonin levels don't rise.
But eat a carbohydrate-rich meal, and your body triggers a release of insulin. This, Somer says, causes any amino acids in the blood to be absorbed into the body -- but not the brain. Except for, you guessed it -- tryptophan! It remains in the bloodstream at high levels following a carbohydrate meal, which means it can freely enter the brain and cause serotonin levels to rise, she says.
What can also help: Getting an adequate supply of vitamin B-6, which can influence the rate at which tryptophan is converted to serotonin.
6. Can exercise boost serotonin levels?
Exercise can do a lot to improve your mood -- and across the board, studies have shown that regular exercise can be as effective a treatment for depression as antidepressant medication or psychotherapy. In the past, it was believed that several weeks of working out was necessary to see the effects on depression, but new research conducted at the University of Texas at Austin found that just 40 minutes of regular exercise can have an immediate effect on mood.
That said, it remains unclear of the exact mechanism by which exercise accomplishes this. While some believe it affects serotonin levels, to date there are no definitive studies showing that this is the case.
7. Do men and women have the same amount of serotonin -- and does it act the same way in their brain and body?
Studies show that men do have slightly more serotonin than women, but the difference is thought to be negligible. Interestingly, however, a study published in September 2007 in the journal Biological Psychiatry showed there might be a huge difference in how men and women react to a reduction in serotonin -- and that may be one reason why women suffer from depression far more than men.
Using a technique called "tryptophan depletion," which reduces serotonin levels in the brain, researchers found that men became impulsive but not necessarily depressed. Women, on the other hand, experienced a marked drop in mood and became more cautious, an emotional response commonly associated with depression. While the serotonin processing system seems the same in both sexes, researchers now believe men and women may use serotonin differently.
7. Do men and women have the same amount of serotonin -- and does it act the same way in their brain and body? continued...
Although studies are still in their infancy, researchers say defining these differences may be the beginning of learning why more women than men experience anxiety and mood disorders, while more men experience alcoholism, ADHD, and impulse control disorders.
There is also some evidence that female hormones may also interact with serotonin to cause some symptoms to occur or worsen during the premenstrual time, during the postpartum period, or around the time of menopause. Not coincidentally, these are all periods when sex hormones are in flux. Men, on the other hand, generally experience a steady level of sex hormones until middle age, when the decline is gradual.
8. Since both dementia and Alzheimer's disease are brain-related conditions, does serotonin play a role in either problem?
In much the same way that we lose bone mass as we age, some researchers believe that the activity of neurotransmitters also slows down as part of the aging process. In one international study published in 2006, doctors from several research centers around the world noted a serotonin deficiency in brains of deceased Alzheimer's patients. They hypothesized that the deficiency was because of a reduction in receptor sites -- cells capable of receiving transmissions of serotonin -- and that this in turn may be responsible for at least some of the memory-related symptoms of Alzheimer's disease. There is no evidence to show that increasing levels of serotonin will prevent Alzheimer's disease or delay the onset or progression of dementia. However, as research into this area continues, this could also change.
9. What is serotonin syndrome -- and is it common or dangerous?
SSRI antidepressants are generally considered safe; however, a rare side effect of SSRIs is serotonin syndrome. Serotonin syndrome is a condition that occurs when levels of this neurochemical in the brain rise too high. It happens most often when two or more drugs that affect serotonin levels are used simultaneously. For example, if you are taking a category of migraine medicines called triptans, at the same time you are taking an SSRI drug for depression, the end result can be a serotonin overload. The same can occur when you take SSRI supplements, such as St. John's wort.
Problems are most likely to occur when you first start a medication or increase the dosage. Problems can also occur if you combine the older depression medications (known as MAOIs) with SSRIs.
Finally, recreational drugs such as ecstasy or LSD have also been linked to serotonin syndrome.
Symptoms can occur within minutes to hours and generally include restlessness, hallucinations, rapid heartbeat, increased body temperature and sweating, loss of coordination, muscle spasms, nausea, vomiting, diarrhea, and rapid changes in blood pressure .
Although not a common occurrence, it can be dangerous and is considered a medical emergency. Treatment consists of drug withdrawal, IV fluids, muscle relaxers, and drugs to block serotonin production.
Reviewed on October 12, 2010
© 2008 WebMD, LLC. All rights reserved.
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