Check out The New York Times article about the underutilization of bariatric surgery!
NYTIMES.COM
The Underused Weight Loss Option: Bariatric Surgery
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Coffee creamer, the small amount you pour into your daily coffee cup, could it be hindering your weight loss? Let’s look at the details.
One serving of the regular creamer is one tablespoon and provides 35 calories, 1.5 grams of fat, and 5 grams of sugar. An average person drinks around 3 cups of coffee per day and uses 1-2 tablespoons of coffee creamer per cup of coffee. Using 2 tablespoons per cup could add an additional 210 calories, 9 grams of fat, and 30 grams of sugar to your daily intake.
The sugar free and fat free versions were not much better either. The sugar free versions did have 0 grams of sugar yet they contain 15-20 calories and up to 2 grams of fat per serving; more fat than the regular creamer.
If you just can’t move to drinking coffee black, try unsweetened almond milk or skim milk as alternatives for coffee creamers to save on calories.
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On October 21, 2020, a team performed a Roux-en-Y Gastric Bypass (RYBG) procedure which was our 2,000th bariatric surgery. Reaching this milestone is a huge accomplishment for our program. Weight reduction surgery improves quality of life and lessens or eliminates associated diseases like diabetes, hypertension, obstructive sleep apnea and high cholesterol. It also positively impacts other areas, like gastroesophageal reflux disease, stress incontinence, cardiac function, infertility and osteoarthritis. Weight loss surgery might even help reduce the need for certain medications. Most importantly, it can put you back in control of your life, and this is especially important for our patients now because growing evidence suggests that a large proportion of patients hospitalized with COVID-19 are overweight or obese. A sincere thank you to all the team members who helped us reach this momentous milestone!
Searching for the taste of summer -- like strawberries in the middle of February? Shocked by the price of tasteless tomatoes in December? Well just like our wardrobe changes with the seasons, so too should our produce. Buying “in season” fruits and vegetables offers benefits for our health and our wallets. When we buy seasonal produce, the natural abundance of the product makes it significantly less expensive. If saving money isn’t enough incentive, seasonal fruits and vegetables can be grown locally, resulting in improved flavor and taste. Additionally, by meal planning around seasonal produce, there is guaranteed variety in our diets from month to month.
What’s in season for winter? Depending on your region’s climate, winter produce can vary. Try clementines, beets, Brussels sprouts, carrots, escarole, kale, kiwi, mandarin oranges, parsnips, persimmons, potatoes, radishes, sweet potatoes, tangerines, turnips and winter squash.
Everyone knows the importance of staying hydrated. This task can be hard during a holiday party, which can sometimes be so…boring! However, there are easy ways to keep water interesting during this time without overdoing calories.
Squeeze fruit into the water, and leave the rinds of citrus fruits on to add more citrus flavor. This will go a long way while enjoying that special night at a holiday party without the guilt and extra calories from juice or alcohol.
We all have a sweet tooth that needs to be satisfied every now and then. Fruit is a great option for that sweet taste we’re looking for and provides loads of healthy vitamins and minerals along with fiber. Fruit is very versatile and can be used in many ways. It pairs well with dairy products.
Try using Greek yogurt (which is full of protein to help keep you satisfied longer) and fruit to whip up a tasty fruit smoothie. Try pureeing your favorite fruits, place in a popsicle mold and freeze for a cool treat. For a spin on fresh fruits, place them in the freezer - grapes work great! Introduce your friends to a new appetizer - fruit salsa! These are just a few ideas to satisfy your sweet tooth without expanding your waistline!
Take the Maintain, Don't Gain Holiday Challenge!
Weigh in the week prior to Thanksgiving and again the week following New Years. Keep yourself accountable by keeping track of your food choices in a food journal, weigh in once a week, or even recruit friends and family to participate!
We know the holidays will include meals that end in desserts. So let’s see what you are signing up for when you say: “I’ll have a slice of that pie”.
Pecan Pie = about 500 calories (1/8 of a 9 inch pie)
Pumpkin Pie = about 300 calories (1/8 of a 9 inch pie)
Neither is a good idea and of course, a piece of fruit would be best. You can also opt to skip the top crust which should save you about 100 calories. Or even make it yourself with a very thin bottom crust.
But let’s just say you really want to have a slice of the traditional pie. Instead of the slice that is 1/8 of a 9 inch pie, ask for a sliver, the width of your finger. Now that the sliver is in front of you, here is where your true skills will be put to the test. Take a small bite, put your fork down and savor the flavor. After the flavor is gone, take another small bite and enjoy every morsel. You may actually take longer to eat your sliver of pie than someone with that larger piece that is gobbling it down. You may actually enjoy yours more. It may be a good idea to leave the table before you are tempted to have more.
Stick to your 2021 weight loss resolutions by following these 3 tips:
1. Find your motivation! Begin by writing down WHY you want to lose weight. Is it to get off of some medications? Being able to be more active with kids and family? Finding your why helps put into perspective how weight loss will impact your life.
2. Track your nutrition. How do you know what is working and what does not work if you don't track it? Weight loss is full of challenges and plateaus. People who track their food choices lose about 50% more weight than those who don't.
3. Find support. Build a support system that knows what your goals are and will help you stay accountable. University Surgeons offers comprehensive weight loss coaching, whether you are pursuing bariatric surgery or non-surgical medical weight loss. Your weight loss team includes Nurse Practitioners, Physician Assistants, Registered Dieticians, Health Educators and Exercise Physiologists. Create a team to push you to make lasting changes.
Call (865)305-9620 to get started!
This simple trick can get you more active this year.
The trick: no excuses…just move more. It really is as simple as that. If you are sitting for more than an hour, get up and walk around or pace back and forth in your office. If there are stairs in the building, walk up a flight or two and then back down. Each week, increase the number of flights. If you come home with packages, try to take a few trips in and out instead of grabbing everything in one trip (weather permitting of course). If you sit down, simply sit, stand and then sit. Likewise, if you stand up, simply stand, sit and then stand. And if you have physical limitations, seek the advice of an exercise physiologist or physical therapist to learn what you can do. Begin slowly and get started, even if it is just upper body movement. You will be amazed how simple steps in the right direction will accumulate and you will gradually become more active. The more active you become, the more ready you will be to keep kicking it up a notch. This can be your year to become more fit. First say it. Then close your eyes and visualize it in as much detail as possible. Now do it!
WVLT.TV
East Tenn. couple undergoes gastric bypass surgery together
Ready for kickoff?
Whether you love football or not, Super Bowl Sunday is always a good excuse to have tasty snacks! Did you know making your own at home vs buying them pre-made could save quite a few calories and fat grams?
Stay on track with your health and wellness goals with these healthier alternatives:
1. Baked Jalapeno Poppers – Switch out full fat cream cheese for whipped Greek yogurt cream cheese. This will save 25 calories, 4g fat and it adds an additional 2g of protein for a serving of 2 tablespoons.
2. Baked Chicken Wings – Instead of frying in oil try coating the wings with baking powder to make them extra crispy in the oven! Switch it up and do a dry rub with seasonings instead of drenching in sauce.
3. Vegetable Tray Spread- Aim for the color of the rainbow and add fiber to your plate to help fill up on fewer calories. Get creative and make your own platter full of carrots, broccoli, cauliflower, peppers, cucumbers, snap peas, celery and cherry tomatoes.
4.Homemade Ranch Dip – Add a packet of ranch dressing seasoning mix to 16 oz. of plain non-fat Greek yogurt instead of sour cream. This will save 180 calories, 20g fat and will add an additional 7g protein for ½ cup serving size.
Is the skin of the potato more nutritious than the potato?
The answer is that, ounce for ounce, the potato skin has more nutrients than the rest of the potato. The skin of the potato contains B vitamins, vitamin C, iron, calcium, potassium and other nutrients along with 2 grams of fiber per ounce.
A small potato (1-¾ inch to 2-½ in in diameter) without the skin contains 108 calories, 2.2 grams of fiber, 15% of your daily value (DV) of vitamin C and 2% of your iron.
That same potato with skin will have 3 grams of fiber, 30% of your daily value for vitamin C and 4% of your iron.
Be sure to wash the potato well and remove any obvious blemishes before cooking.
Enrich your year and lose weight too!
If you are like so many, you probably made ‘THE’ New Year’s resolution. You know the one… ‘This year I will lose weight’. Perhaps you made that same resolution in years past.
This year, let’s shake it up with a new approach. Start by asking yourself a frank question: Are you seeking to fill a void in your life with food? If the answer is yes, consider this: Instead of using food, you can enrich your life with new activities and experiences. Here are some ideas:
Learn to play an instrument
Take dance lessons.
Enroll in a sewing or knitting class.
Try an art class to paint or draw, learn ceramics or glass blowing.
Join a book club or bowling league.
Volunteer for a charitable organization.
Look into a mall walking club for the winter months ahead.
Keep in mind that the busier we are with fulfilling activities, the lower the risk of mindless eating. Let this be your year!
Try this calorie free Valentine's Day gift.
Ah, the holiday for love. Love expressed often with candy, heart shaped cookies, and a luscious dinner out. What if this year, you tried a new approach? What if this year, you led the way with a sugarless, heart filled holiday by simply writing notes to those you love?
Love notes, a note of gratitude, or a note of encouragement to someone who may need a lift. Not a text, email or tweet, but an honest to goodness, handwritten note! You will have to be organized in advance to be sure your recipients receive it on Valentine’s Day, but won't that be a great surprise. Warm their hearts, instead of filling their bellies!
The surprising way healthy food can make you gain weight...
Perhaps you need an afternoon boost or you just won’t get through the day. So you reach for a handful of dry roasted almonds. Packed with heart-healthy omega-3 fatty acids, proteins, fiber and vitamins, you believe you have made the healthy choice.
But beware, nuts are also high in calories, high in fat, and very easy to eat by the handful. Just 23 almonds (a 1-ounce handful) deliver a whopping 162 calories. So yes, nuts are a healthy choice. But stop at only one handful to prevent them from leading to unwanted weight gain.
St. Patrick’s Day is right around the corner March 17th. Plan ahead to keep this holiday fun and healthy with foods the color of the rainbow and add in some greens with even a touch of gold!
Here are a few fun ideas:
1. Fruit tray made into the shape of a rainbow with a pot of gold at the end (egg sunny side up on half a slice of whole wheat english muffin).
2. Rainbow Vegetable Kabobs. (Red pepper, orange pepper, broccoli, cucumber, yellow squash, radish).
3. All green veggies with homemade avocado ranch yogurt dip. (Celery, cucumbers, broccoli, green pepper, edamame).
4. Guacamole- Avocado is incredibly nutritious! Loaded with fiber, heart-healthy monounsaturated fatty acids and they are loaded with powerful antioxidants. Pair with vegetables for dipping to add even more nutritional benefit!
COUNT DOWN TO SPRING… 1 DAY!
Spring 2021 starts Saturday, March 20th. Normally this is the time to start “spring cleaning”. Take advantage of this opportunity to also tidy up your pantry and kitchen.
1. Place more nutritious foods at eye level, move the less nutritious items lower to the bottom and remove unwanted temptations completely from your pantry.
2. Place fruit on your counter top instead of leaving out boxes of cereal or crackers.
3. Organize your items in clear see through containers and label baskets for easy identification such as (Beef Jerky, Mixed Nuts, Protein Bars...)
Willpower alone is never enough to help us achieve our health and wellness goals. Take charge by creating an environment that sets yourself up for success. Happy spring cleaning everyone!
