You’ve heard it. ”Lose 30 pounds in 30 days!” “Eat as much as you want and still lose weight!” With so many products and weight-loss theories out there, it’s easy to get confused. This information may help clear up confusion about weight loss, nutrition and physical exercise. The Surgical Specialists of Louisiana has two licensed dietitians who are available to answer your questions on following a healthy eating plan and losing weight safely. Contact us today to learn more.
Myth: Nuts are fattening and you should not eat them if you want to lose weight.
Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.
Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 84 calories.
Myth: Eating red meat is bad for your health and makes it harder to lose weight.
Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards.
Myth: Dairy products are fattening and unhealthy.
Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole-milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milk and some yogurt are fortified with vitamin D to help your body use calcium.
Tip: The 2005 Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-free/low-fat milk or equivalent milk products. For more information on these guidelines, visit http://www.healthierus.gov/dietaryguidelines.
If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D (listed below).
• Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale
• Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small amount of vitamin D)
Myth: “Going vegetarian” means you are sure to lose weight and be healthier.
Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than nonvegetarians. They also tend to have lower body weights relative to their heights than nonvegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like nonvegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.
Vegetarian diets should be as carefully planned as nonvegetarian diets to make sure they are balanced. Nutrients that nonvegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.
Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.
• Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal
• Calcium: dairy products, fortified soy-based beverages, tofu made with calcium sulfate, collard greens, kale, broccoli
• Vitamin D: fortified foods and beverages including milk, soy-based beverages, or cereal
• Vitamin B12: eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from soybeans)
• Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)
• Protein: eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers
The Surgical Specialists of Louisiana are committed to helping our patients achieve a healthy lifestyle and a healthy weight. Whether you are interested in weight loss surgery or medically supervised weight loss counseling, we can help you take control of your eating and your weight. Join us for a free seminar or take a weight loss quiz to help you get started.
You’ve heard it. ”Lose 30 pounds in 30 days!” “Eat as much as you want and still lose weight!” With so many products and weight-loss theories out there, it’s easy to get confused. This information may help clear up confusion about weight loss, nutrition and physical exercise. The Surgical Specialists of Louisiana have two licensed dietitians who are available to answer your questions on following a healthy eating plan and losing weight safely. Contact us today to learn more.
Myth: Nuts are fattening and you should not eat them if you want to lose weight.
Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.
Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 84 calories.
Myth: Eating red meat is bad for your health and makes it harder to lose weight.
Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards.
Myth: Dairy products are fattening and unhealthy.
Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole-milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milk and some yogurt are fortified with vitamin D to help your body use calcium.
Tip: The 2005 Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-free/low-fat milk or equivalent milk products. For more information on these guidelines, visit http://www.healthierus.gov/dietaryguidelines.
If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D (listed below).
- Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale
- Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small amount of vitamin D)
Myth: “Going vegetarian” means you are sure to lose weight and be healthier.
Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than nonvegetarians. They also tend to have lower body weights relative to their heights than nonvegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like nonvegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.
Vegetarian diets should be as carefully planned as nonvegetarian diets to make sure they are balanced. Nutrients that nonvegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.
Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.
- Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal
- Calcium: dairy products, fortified soy-based beverages, tofu made with calcium sulfate, collard greens, kale, broccoli
- Vitamin D: fortified foods and beverages including milk, soy-based beverages, or cereal
- Vitamin B12: eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from soybeans)
- Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)
- Protein: eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers
The Surgical Specialists of Louisiana are committed to helping our patients achieve a healthy lifestyle and a healthy weight. Whether you are interested in weight loss surgery or medically supervised weight loss counseling, we can help you take control of your eating and your weight. Join us for a free seminar or take a weight loss quiz to help you get started.
There’s good news for chocolate lovers everywhere: A study, from the University of Cambridge in the UK, found that eating chocolate on a regular basis can reduce the risk of developing heart disease. The study consisted of 114,000 people and determined that those who regularly ate the most chocolate had a decreased risk of heart disease (37% decrease), diabetes (31% decrease), and stroke (29% decrease). Cocoa products, like chocolate, have been found to promote cardiovascular health in many studies. These products contain flavonol, which has been found to be potentially helpful in averting cardiometabolic disorders. Additionally, chocolate stimulates endorphin production and contains serotonin, which acts as an anti-depressant. It also contains theobromine, caffeine, and other substances which are stimulants.
Have you recently gained weight? Does anyone in your family have diabetes? When was the last time you had blood work completed?
So, you’ve made the decision to change your life. You’re ready to be healthy again. Way to go! That is one of the most important decisions you’ll ever make, and will be a catalyst in helping you on your journey to improved health and increased weight loss. This road to weight loss surgery is paved and we’ll help you every step of the way (
Rising concerns about the health of the American population has been a topic that has swept the nation and caught the attention of most local and national news organizations. The public at large has become much more aware of this growing problem, and consequently numerous high profile individuals and companies are stepping up to lead the fight on “the battle of the bulge”. Earlier this year, First Lady Michelle Obama launched her initiative to fight childhood 
Nobesity for kids (NB4K) is partnering with local community centers to provide free nutrition and yoga classes for children. NB4K is aligned with Michelle Obama’s “Let’s Move Campaign”.
As a weight loss surgery patient, your meals should be built around protein. Protein can speed healing, preserve and promote lean muscle mass and boost your metabolism. High protein foods should be eaten first at meals, then vegetables or fruits and finally grains. Sweets may be unavoidable but can be controlled. Gastric bypass patient especially can suffer negative consequences (dumping syndrome) from over consumption of sugar. Not to mention sugars are high in empty calories and only provide temporary satisfaction. After weight loss surgery, many patients at our Louisiana office find a new appreciation for food and for flavor. Spices can enhance the flavor of meals making them more interesting and exciting. Below are some tips from the 
The Surgical Specialists of Louisiana would like to provide you with tips for dining at your favorite resturant. But, first, it’s Summertime and it’s hot! Are you looking for a way to cool off without stopping at the closest snowball stand? Try one of these great recipes.
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