Simple Food Swaps Ideas to Eliminate Unnecessary Calories and Be A “Food Fashionista”

See what’s Trending in Healthy Foods

Did you know that a series of simple food swaps throughout your day can eliminate many unneeded calories, leading to weight loss over time? Healthy eating doesn’t mean deprivation and it doesn’t mean giving up on taste, but rather making better choices about the foods you already enjoy. Whether you’ve undergone bariatric surgery, are trying to lose weight before surgery or are just seeking a healthier version of yourself, try these 10 swaps to look and feel better. 

    1) Choose AVOCADO over butter or mayonnaise. Whether as a spread on toast or condiment on a sandwich, a tablespoon of avocado saves you almost 80 calories over butter, and you’ll benefit from more fiber, vitamins and minerals.

2) Choose NUTS over croutons. For a healthier salad, replace carb-laden croutons with walnuts, which are high in polyunsaturated fat, a good fat that can lower LDL (or “bad” cholesterol) while boosting HDL (“good” cholesterol).

3) Choose ROMAINE LETTUCE over hamburger buns. You’ll still get the feel of picking up your burger to eat it, but you’ll save about 140 calories. Lettuce is a great substitute for tortillas on a burrito, fajita or taco as well. Lettuce Wraps are quite the trend so you will be keeping up those “foodie” fashionistas!

4) Choose RED WINE over cocktails. Red wine has about a tenth of the carbs of a margarita, and, when consumed in moderation, you’ll benefit from antioxidants believed to lower LDL and boost HDL.


5) Choose SPAGHETTI SQUASH over traditional spaghetti noodles. Even whole wheat spaghetti contains nearly 40 grams of carbohydrates in a cup, much more than the body typically burns between dinner and bedtime.

6) Choose HOMEMADE DRESSING over store bought. Drenching a salad in high-fat dressings defeats the purpose of those healthy veggies. Instead, drizzle salads with balsamic vinegar or lemon juice to keep the flavor while ditching the calories.


7) Choose GROUND TURKEY over ground beef. Ground turkey contains half the saturated fat of even 85 percent lean ground beef. While poultry is a better option than red meat, eating more FISH is one of the best strategies for reducing cholesterol through diet.

8) Choose QUINOA over rice or pasta. One cup of quinoa has 15 percent fewer carbs, 25 percent more fiber and 60 percent more protein than brown rice.


9) Choose POPCORN over tortilla chips. Though tortilla chips are a better alternative than potato chips, air-popped popcorn has 80 percent less saturated fat than tortilla chips and more than twice the fiber.

10) Choose FAT-FREE GREEK YOGURT over sour cream. Whether used as a garnish or in a sauce, use Greek yogurt to cut out excess fat without losing taste or texture. 

If you have unsuccessfully tried diet and exercise to lose weight and are obese or morbidly obese, you may want to consider bariatric surgery with BayChoice Bariatric Center in Houston, Texas, to improve your overall health. The U.S. National Institutes of Health recommends bariatric surgery for individuals with a body mass index of at least 40 and for those with a BMI of 30 who also have serious medical conditions. Bariatric surgery decreases the size of the stomach, reducing the amount of food an individual can eat, and can lead to significant long-term weight loss, as well as recovery from diabetes, improvement in cardiovascular risk factors and a reduction in mortality. 

For more information about how BayChoice Bariatric Center can help you in the fight against obesity, please contact Dr. Kenneth Hollis today at 281-482-5300.

What Are the Results from Gastric Sleeve Surgery and How Do People Adjust?

Gastric Sleeve Surgery – hear how our patients are winning the battle with diabetes and fighting heart disease
 

CG has transformed her life and changed her health over the last 5 months following gastric sleeve surgery performed by Dr. Ken Hollis of Clearlake, Texas. Many patients like CG are shedding pounds, trading a life of yo-yo dieting and high cortisol and blood sugar levels for a healthier chance to have normal blood pressure and be diabetes free. Partial comments can be read below and full testimonial found at http://www.baychoicebariatrics.com/Testimonials

These results are confirmed clinically in a recent Cleveland Clinic study published in the New England Journal of Medicine in March 2012.[1] The findings are among one of the first randomized studies-the most rigorous of clinical trials-to compare surgery head to head against standard medical treatment. This study demonstrated that patients were more likely to lower blood sugar levels to normal after undergoing one of the three versions of available bariatric surgery than those treated with drugs, diets and exercise counseling.  

On average, the surgery patients in the study also lost five times as much weight as those grouped in the medical therapy arm with many of the patients being able to discontinue some of their medications prior to leaving the hospital. 

-CG discusses her experience with our readers and hopes to encourage those who are searching for answers. 

How Long Did It Take Before You Saw Results?

“ It has been over 5 months since I have had the Gastric Sleeve done and to date since the surgery, I have lost 44 pounds (228 now 184 and counting) and have gone from a size 20-22 to size 16-14.

What Were Your Treatments or Attempts to Lose Weight Prior to Surgery?

I tried everything out there, I was pre-diabetic, had high blood pressure and asthma, and my knees were killing me. After attending my 35^th class reunion and trying to keep up with my classmates I decided I needed to do something regarding my weight because I knew that I would not be here very long if I continued on the road I was on.”….

What Are Your Results Following Surgery?

“My doctor has lowered the dose on my blood pressure medicine. ….I have been taken off my sleep apnea machine and my asthma machine…..My future is to continue on this weight loss journey and to be in the best health possible. I think of how heavy a 10 pound bag of potatoes is and I think, how was it possible that I have already lost 4 of those 10 pound bags…Never in my wildest dreams..”

-CG

To read more testimonials concerning how our patients are getting their life back on track, please visit our website at  http://www.baychoicebariatrics.com/Testimonials. If you would like to receive a packet of information on the types of Bariatric Surgery Procedures or Behavioral Counseling for Weight Loss, please submit your information at http://www.baychoicebariatrics.com/Contact

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[1]Phillip Schauer, “Bariatric Surgery vs. Intensive Medical Therapy in Obese Patients with Diabetes”, NEJM March 2012.  Accessed January 10, 2014 at http://healthcare.utah.edu/bariatricsurgery/schauer2012.PDF

Love Your Heart – At Any Age

Did you know heart disease is the No. 1 killer of women in the United States?

Did you know that every minute, one of these women lose her battle with the disease?

The 60 to 70 percent of Americans who are either overweight or obese are at a higher risk for many health problems, including heart disease. Fortunately, even a modest weight loss of 10 to 20 pounds is proven to decrease the chance of developing heart disease.

The good news is that heart disease is preventable as long as women take charge in knowing and practicing heart-healthy habits. In honor of National Heart Month and the Go Red for Women movement, the American Heart Association and BayChoice Bariatric Center recommends the following tips for women at every age to love their hearts:

Women in their 20s should start practicing good heart habits, which includes scheduling regular checkups with your primary care physicians at least every five years.

·      Know the health-related numbers that impact your heart. Find out your cholesterol levels, and strive for less than 200 mg of total cholesterol intake daily. Understand your blood pressure reading, which ideally should be 120/80 mm Hg or less. Be careful not to exceed 1500 mg of sodium per day.

·      Be aware of your family history. If you have a family history of heart disease, your chances for developing it increase. Talk to your doctor about what this means for you.

·      Don’t smoke and avoid secondhand smoke. Women who smoke have a 25 percent higher risk of developing heart disease.

·      Drink in moderation, which means no more than one drink per day.

·      Choose birth control carefully, which can be problematic for your heart if it increases blood pressure.

·      Eat balanced, healthy meals, with concentration on fruits and vegetables, fish, fiber-rich whole grains, and nuts, legumes and seeds.

·      Exercise three to four times a week for 40 minutes at a time.

Women in their 30s are often balancing a family and career, while also trying to maintain healthy habits. If you successfully avoid the conditions that put you at risk for heart disease until you turn 50, you’re far less likely to develop the disease.

·      Learn to manage your stress, which can cause an increase in heart rate and blood pressure.

·      Get enough sleep, which means six to eight hours a night.

·      Continue to make smart birth control choices, which can be problematic for your heart if it increases blood pressure.

·      Make time to eat and cook healthy, with concentration on fruits and vegetables, fish, fiber-rich whole grains, and nuts, legumes and seeds.

·      Continue an exercise routine three to four times a week for 40 minutes at a time.

Women in their 40s are typically run ragged taking care of spouses, children, parents and work obligations, but it’s imperative you also invest in your own health to prevent heart disease –for yourself and the people who count on you.

·      Worry less. Take 15 to 20 minutes every day to relax and practice stress management techniques.

·      Continue your favorite physical activities, or find time to incorporate 40 minutes, three to four times per week into your life. Jogging and yoga are excellent heart-healthy activities.

·      Give your heart the nutrients it needs, which also improves cholesterol and blood pressure. Concentrate on fruits and vegetables, fish, fiber-rich whole grains, and nuts, legumes and seeds. Lean meats and fat-free or low-fat dairy are also heart-healthy choices.

·      Get regular checkups. In addition to blood pressure checkups and heart-health screenings, have your blood sugar level tested by the time you are 45 as Type 2 Diabetes is most likely to develop in women after this age.

·      Make sleep a priority by striving for six to eight hours a night.

Women in their 50s will start to lose some of your natural defenses against heart disease, primarily due to hormonal changes.

·      Monitor changes in your body and talk with your doctor about how hormonal fluctuations can impact your heart health.

·      Get heart screenings. Get your cholesterol checked every five years, your blood pressure every two years, your blood glucose levels every three years, waist circumference as needed and BMI during every regular healthcare visit.

·      Watch what you eat. Concentrate on fruits and vegetables, fish, fiber-rich whole grains, and nuts, legumes and seeds. Lean meats and fat-free or low-fat dairy are also heart-healthy choices.

·      Get physical. If exercising has long been part of your routine, change up the types of exercise you engage in to keep things interesting. Incorporate core strengthening exercises, as well as those to increase bone density once a week. If you haven’t been exercising, start now by choosing activities you enjoy and starting slowly. 

Women in their 60s tend to have rising blood pressure, cholesterol and other heart-related matters, but keeping your risk factors under control can still prevent heart disease.

·        Be on the lookout for symptoms of heart disease. Sixty-four percent of women who die suddenly of heart disease had no previous symptoms. Women’s heart disease symptoms include shortness of breath, nausea/vomiting, back pain, jaw pain, dizziness, lightheadedness or fainting, pain in the lower chest or upper abdomen, and extreme fatigue.

·      Know your numbers. Be aware of your cholesterol levels (both HDL and LDL), Triglycerides, blood pressure and BMI, as well as what each of those mean to your heart health.

·       Keep moving. The older we get, the more difficult exercise can be. The recommendation is still 40 minutes a day, three to four times per week. Even short brisk walks for 10 minutes at a time can provide enough physical activity to keep your heart in shape. Light weight lifting, water aerobics and yoga are great options as you age.

·       Eat heart healthy. Concentrate on fruits and vegetables, fish, fiber-rich whole grains, and nuts, legumes and seeds. Lean meats and fat-free or low-fat dairy are also heart-healthy choices.

When diet and exercise aren’t enough

One third of Americans are overweight and another 35 percent are obese. For some obese and morbidly obese individuals, diet and exercise are not enough. Seeking weight loss through bariatric surgery may be the only cure leading to improvement of overall health, including recovery from diabetes, improvement in heart disease risk factors and a reduction in mortality.

For more information about how BayChoice Bariatric Center in Houston, Texas, can help you in the fight against obesity and heart disease, contact Dr. Kenneth Hollis today at 281-482-5300.