3 Tips to Keep Healthy during the Holidays

The holiday season is here! It is time for colorful foods with scents that beckon memories, music that is designated for certain seasons and token symbols like the turkey or Christmas tree posted on every decoration. 

Each year the holiday season approaches and a conversation of when to say “no” or how to watch food portions hangs in the midst of grand delicacies that make mouths water. We feel the weight of this conversation and have good news: you can have your cake and eat it too. Holidays do not have to mean depriving you or your loved ones of the relished foods, it simply means implementing basic disciplines to cruise through the holidays with happiness and health. After some research in and out of the office, here is yet another three-step guide piece on holiday food:

1.       Prepare for the Party

Arriving to an event hungry with delicious, yet high in calorie, foods will be a mistake. Make sure to grab a small snack before the buffet begins. This does not mean show up without an appetite, but having something previously on your stomach will help when decisions at the food table need to be made. The light snack should be a healthy selection that is high in water content, which will fill you up faster. If you want to contribute to the spread, maybe suggest bringing a healthy dish!

2.       Stay Active at Any Cost

Holidays not only meaning more food but also more people, so getting time to exercise might be difficult. Regardless, keep activity on the priority list. This could mean fitting in a work out right before the big meal or party. The food will not only be festive but also a reward after working hard. Another suggestion is multi-tasking during errands. When the grocery store calls and a jog is put on the back burner, walk swiftly and engage your core during lifting. These may seem silly, but the smallest burst of activity will help with health and usually supply more energy.

3.       Choose Your Calories Carefully

If this season is the only time you indulge in these treats, be wise in your selection. Try to steer away from eating calories that are common all year round and taste the pumpkin pie, gingerbread cookies or eggnog. Be aware of portions and the fact that beverages contain calories! When hosting a party, you might even decide to grab smaller serving utensils and skinnier glasses. Choose carefully and appreciate each dish on your plate.

Lastly, take time to enjoy the holidays and all that it brings. ‘Tis the season to find joy with your loved ones and let the memorable food enhance the experience. Take in the sights, scents, and sounds. Holidays aren't meant to set you back, but push you forward into the new year.

Sources:

http://www.thedeserve.com/964-real-men-cook-kitchen-too.html

http://www.realsimple.com/health/nutrition-diet/healthy-eating/eat-healthy-during-holidays-10000001683797/

http://www.fitday.com/fitness-articles/nutrition/4-ways-to-eat-healthy-during-the-holiday-season.html#b

http://www.active.com/nutrition/articles/10-strategies-to-prevent-the-holiday-bulge

Healthier Halloween Snacking!

Halloween is a time for dressing up and having fun, and a lot of the having fun part is eating candy J But it’s important to remember that no matter what time of year, it’s important to check how much we’re eating.

Healthy habits are also important to pass down to the younger generation.  Children should be allowed to enjoy themselves, but should also learn to enjoy healthy snacks as much as they do candy bars. Here are a few health(ier) Halloween holiday recipes that you can make and enjoy with your children, your nieces and nephews, or your little cousins!

Candy Apples:

Have fun decorating these apples with chocolate and sprinkles! It’s a fun activity and apples are a much healthier option than candy bars (even if you add a little chocolate J)

Recipe here ->http://bit.ly/18q8qoR

Peanut Butter Cups:

It’s as good as the real thing, and it’s a little better for you! Instead of peanut butter, it is filled with almond butter and ground chia seeds that slows digestion and gives you a burst of energy!

Recipe here-> http://bit.ly/HLaacc

Fruit Snacks:

Corn syrup makes fruit snacks sugary and a not so great treat for kids. This version made with fruit, grass-fed gelatin, and honey is much better for you and you can make different shapes with molds or ice cub trays!

Recipe here -> http://bit.ly/Ph9N2y

Peanut Butter M&Ms:

This homemade recipe for peanut butter M&Ms doesn’t make it healthy, but takes away some of the guilt that comes with eating the store bought brand. Instead of preservatives, sugar, and peanut butter, the recipe incorporates oats, dates, peanut butter, almonds, and peanuts into the filling.

Recipe here -> http://bit.ly/1023CiY

Remember that by no means are these snacks healthy! They are simply healthier options. But making them with your children and explaining each ingredient will teach the little ones about making healthier choices when they are craving something sweet J Building good habits at a young age is so important and makes life easier for you later on!

Sources:

http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/life_stages/hgic4112.html

http://greatist.com/health/homemade-candy-recipes

http://spoonful.com/recipes/healthy-halloween-treats

A Few Rules for Healthy Eating

Fall is here, and the season of eating is coming our way. There are so many foods that aren't very good for you, and it's also hard to resist over eating. 

Tips for Eating Healthy and Eating Less:

1. Have you read the label? Does it even have a label? It is actually best to purchase foods WITHOUT labels. Think about it. Apples and oranges don’t have labels on them, and never ave to because they are one ingredient. If what you are purchasing does have a label, try for one that has less than 5 ingredients. Also try reading every ingredient on the label with perfect pronunciation. Can’t do it? Don’t get it!
   
   
   
2. Try to eat with others whenever possible. Eating with others has a ton of benefits, including social and emotional. Talking with others during a meal will slow down eating, and will give time for you to feel full before you overeat. Also, eating in front of the TV or computer often leads to mindless overeating.
   

   
   
3. Stick to coconut oil and olive oil for cooking. Highly processed oils, like corn and soy based oils are toxic to your body. Also, Extra Virgin Coconut Oil is anti-viral, anti-microbial and antibacterial. Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It has been shownthat the breaking down of these types of fats in the liver leads to efficient burning of energy.
   
   
   
4. Avoid eating at night. Try to only eat during the most active hours of your day. Eat dinner early and try not to eat after. After-dinner snacks (desserts) also tend to be high in fat and calories so are best avoided.
   
   
   
5. HYDRATE! Drink ample amounts of water daily. Very often, we mistake thirst for hunger and will eat something when drinking a glass of water would have sufficed.

If you adopt some of these simple rules, you will be eating healthy and feeling more energized in no time!

Eating Organic vs. Conventional Foods

Eating organic has become an immensely popular habit for many families across the United States over the past decade. We see it in stores, on T.V., and hear that it is better for us. What exactly are the benefits of eating organic foods, though? Do we really know?

Before we get into all of that though, it’s important to know some of the difference between conventional and organic farming.

Some evidence has come from scientific research that organic fruits and vegetables are more nutritious than their non organic counterparts. According to these studies, some of the health benefits to eating organic foods are:

• Dramatically reduced pesticide levels in children’s bodies.
• Contains higher total antioxidants and beneficial phytonutrients (polyphenols and flavonoids)
• Organic milk and meat are high in omega-3 fatty acids and conjugate linoleic acid, which can help lower bad cholesterol and increase good cholesterol.

There are other benefits to eating organic aside from being good for your body:

• It’s good for farmers. Farmers often get sick from being in constant contact with toxic pesticides, herbicides, and chemical fertilizers. Eating organic also support small, local farmers.
• It’s good for animals. Organic practices ensure livestock are not given antibiotics or artificial growth hormones, and are kept strong and healthy through good nutrition and humane living conditions.
• It’s good for the environment. Chemicals that are used in conventional farming contaminate the soil, rivers, drinking water and air. Also organic produce comes from closer areas, which reduces the distance that carriers have to travel and leaves a lighter carbon footprint.

So how do you know that what you are buying at your grocery store is organic? If something is labeled 100 percent organic, then the product must be either completely organic or made of all organic ingredients. If a product is labeled organic or has the label below, then the product must be at least 95 percent organic.

There is still much research being done on the nutritional value of eating organic compared to conventionally grown products, not to mention that organically grown products are pricey right now. To keep costs low and still live a healthy lifestyle, keep these tips in mind:

• Select a variety of foods from a variety of sources.
• Buy fruits and vegetables in season when possible.
• Read food labels carefully.
• Wash and scrub fresh fruits and vegetables thoroughly under running water.

Happy eating!


Sources:

http://www.mayoclinic.com/health/organic-food/NU00255

http://www.stonyfield.com/healthy-people/health-tips-advice/why-eat-organic

A Healthy Lunch is a Happy Lunch

This week’s post is all about healthy, calorie conscious lunch options! These low-calorie, flavorful options are sure to satisfy your hunger and leave you feeling full throughout the day. The recipes are quick and easy too!

Burritos are always tasty, but not always low in fat and calories. The Spicy Bean and Guacamole Burrito is a good way to get you burrito fix and not ruin your diet! Add some grapes on the side for a sweet healthy dessert.

Ingredients: ½ cup canned low-fat refried beans

¼ cup salsa

3 tablespoons prepared guacamole

1 cup shredded romaine lettuce

2 small whole grain tortillas

1 cup red grapes

This easy recipe is a healthy twist on a classic favorite with the Grilled Cheese with Turkey and Tomato sandwich.

Ingredients: 2 slices whole-grain bread

1 slice cheddar cheese

2 ounces sliced turkey

1 slice tomato

cooking spray

½ cup pea pods

2 tablespoons low fat ranch dressing

The Pizza Burger is a great way to spice up your vegetarian burger!

Ingredients: 1 vegetarian burger

1 whole-grain hamburger bun

2 tablespoons canned pizza sauce

1 slice part-skim mozzarella cheese

2 tablespoons chopped fresh basil

1 small apple

Chili and Chips is a great lunch option! It’s tasty and filling! It’s also a good source of protein!

Ingredients: 1 cup canned turkey or vegetarian chili

1 ½ cups frozen broccoli

3 tablespoons shredded cheddar cheese

¼ cup crushed corn chips

All of these meal options are healthy and under 400 calories! They will fill you up and help you on your dieting journey!

Sources: http://www.fitnessmagazine.com/weight-loss/plans/diets/the-lose-10-pounds-in-30-days-diet-healthy-lunches-under-400-calories/

Steps to Staying Motivated and Exercising After Surgery

Light exercise after surgery is as important as your nutrition plan. Exercise aids in the healing process and weight loss management in post surgery patients. Many people can be intimidated by the thought of starting an exercise routine after surgery because of the difficulty experienced before surgery.

Working physical activity into your daily routine post surgery is easier than you may think. Below are 10 easy steps that will help ease you into a physical routine and help drop extra pounds.

• Start small and slow: The best way to ensure success is to set realistic goals and take a moderate approach. You will become overwhelmed, discouraged and possibly injure yourself if you try too much too fast. Celebrate when you achieve a goal and make a new one for yourself.
• Focus on cardiovascular: Raise your heart rate. Focus on moving your body and working up a sweat. After this, you can focus on weights and shaping your body.
• Do something you enjoy: Pick an activity that is enjoyable because you are more likely to stick to a routine you enjoy. Change up your routine as well to prevent boredom.
• Divide up your workout: Your goal should be 30 minutes a day, but you can divide up your time. Try two 15 minute walks or dance for 10 minutes three times a day!
• Expect ups and down: Don’t beat yourself up! Everyone has ups and downs. Weight loss is different for everyone.
• Plan it: Use a calendar and plan your workouts. Write them down and mark each day off when you finish. It will keep you on track!
• Commit to someone: Workout with a friend and keep each other accountable. You are more likely to exercise if someone else is being your cheerleader!
• Drink water: Hydration is an important part of weight loss and exercise
• Stretch: Stretching helps warm up muscles and helps prevent injury. It also improves flexibility! Stretch before and after exercise.
• Look for little signs of improvement: Don’t worry about the pounds loss. Measure success by the amount you sweat or your heart rate.

So keep these little bullet points in mind. The most important thing is to stay active and moving. Your recovery depends on it!

Source:  http://www.blossombariatrics.com/

Getting Some Shut-Eye: Sleep Matters for your Health

Sleep does more for the body than preparing you for the day and banishing under-eye circles. Did you know that making sure your body is well rested can result in weight loss and increased metabolism? 

Not getting enough sleep is common for many Americans in this busy world, but lack of sleep can lead to poor food choices and lessen your desire to exercise. Sleep and metabolism are also controlled by the same receptors in our brains. Studies suggest that getting 6 1/2 to 7 hours of sleep nightly will help you feel more rested, which allows you to make healthier lifestyle choices. This small step can aid you in your weight loss journey.

There are also other surprising health benefits to getting enough rest at night. These include:

• Improved memory: Your brain is very busy while you snooze. Getting enough sleep will help you learn a new activity faster and retain information better.
• Longer Life: Making sure your body is getting enough sleep, but not too much can help you live a longer and happier life.
• Reduced Inflammation: Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging.
• Creativity: Researchers found that emotional components in the brain are strengthened while we sleep which can lead to more creativity.
• Increased Weight Loss:  Studies have proven that well rested dieters lost more weight from fat, while sleep deprived dieters lost more muscle mass.
• Less Stress: Well rested people have less stress and have better control of their blood pressure.
• Decreased Depression: A good nights sleep helps improve your mood and makes your anxiety levels lower. Sleep allows you to have emotional stability.

Making time for more sleep in your daily life will help you improve your overall happiness and help you reach your weight loss goals faster. Adjusting your schedule and making time for an extra hour of sleep is a simple way to improve your overall health and well being. Now go catch up on some vital ZZZ!

Sources:

http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain

http://www.huffingtonpost.com/2011/02/02/sleep-health-benefits-_n_817803.html#slide=234474

A Beginner's Guide to Bariatric Surgery (Part One)

Now that we have a new and improved website, it seems like a perfect time to talk about the different bariatric procedures that we offer at Blossom Bariatrics. We specialize in 5 different restrictive bariatric surgeries, and we take careful consideration in matching each patient to the procedure that is best suited for them. Here is an easy break down of  3 of the 5 different procedures that we offer here at Blossom:

 

1. Gastric Sleeve - Also known as sleeve gastrectomy or vertical sleeve gastrectomy, it permanently reduces the size of the stomach by about 80 percent. The larger curvature of the stomach is removed and only a long tube (or “sleeve”) is left as the new stomach.

 

2. Gastric Banding - The Adjustable Gastric Banding procedure is purely restrictive and done by placing a band around the top portion of the stomach. This divides the stomach into one smaller and one larger portion. The procedure makes patients feel full faster, and the band can also be adjusted if the rate of weight loss is not acceptable.

 

3. Gastric Plication - This relatively new procedure does not require stapling or cutting the stomach and reduces the stomach volume by up to 70 percent. Dr. Umbach folds the stomach wall inward and sutures it into place using small, thin instruments. This procedure is reversible, since none of the stomach is removed from the body, but no long-term data currently exists. The American Society for Metabolic and Bariatric Surgery is currently investigating the safety and efficacy of gastric plication.

Next time around, we will talk about the more well known Gastric Bypass surgery and Gastric Revision surgery. If you would like more information on any of the procedures listed above, please go to our website: www.blossombariatrics.com Feel free to call our office or set up a consultation to talk to one of our experts and find out if bariatric surgery is right for you.

Our Favorite Tasty Healthy Recipes this Week!

This week's Blossom Blogpost is all about delicious food that is healthy! We looked around the internet for great healthy recipes. Here are a few that we LOVED:

Waffle PBJ-Wich:

This quick "sandwich" will be a great way to start your day! The fiber and protein in the peanut butter will leave you feeling full for longer.

Directions:

• Prepare 1 whole-grain toaster waffle and slice in half.

• Spread with 2 tablespoons nut butter and layer 2-3 sliced strawberries on top in place of the traditional jelly (to cut down on sugar).

Grapefruite Sorbet:

We thought this would be a perfect low calorie summer treat now that the weather is getting warmer! Use your

Directions:

• Note: Requires ice cream maker and 5 1/2 cups of freshly squeezed grapefruit juice (about 6 large grapefruits)
• Combine 1 cup of grapefruit juice and 1 1/2 cups granulated sugar in a saucepan over medium heat.
• Whisk until sugar dissolves, cooking for about 5-6 minutes.
• Remove from heat and pour in a large bowl, mixing it with the remaining grapefruit juice. Refrigerate for 25 minutes, or until chilled.
• Once chilled, pour the mixture in your ice cream and churn according to the directions.
• After churning, pour in a container and freeze for 6-8 hours until frozen.
  
  
  
  
  
  
  
  

Fruit and Yogurt Parfait:

Parfaits are an easy, healthy and tasty snack for the morning, afternoon or for dessert! It's so easy that you don't even need a recipe. Just put your favorite non-fat yogurt in a cup then top it with your favorite seasonal fruit with some low-fat granola. Delicious and nutricious!

Sunny Summer "Fruit" Salad with Sunny Citrus Dressing:

Who doesn't like a nice big salad? We looked at a bunch of different sandwiches and decided on this one because of the brivant colors from the fruits in it!

Directions:

Makes one big bowl - serves four salad lovers

• Leafy Green Base:
• 5 cups baby romaine
• Fruit Mixture:
• 1 pint fresh raspberries
• 1 avocado, diced
• 1 1/2 cups fresh chopped pineapple
• 1 cup fennel bulb, thinly sliced
• 1 cup chopped radicchio
• 2-3 Tbsp sunflower seeds
• 2 Tbsp capers (optional)
• Sunny Citrus Dressing:
• 1/2 cup fresh squeezed OJ
• 2 Tbsp lemon juice
• 1/4 tsp coriander
• 1/4 tsp pepper
• 4 Tbsp olive oil
• To finish:
• Prep Fruit Mixture - Mix Dressing - Toss dressing with Fruit Mixture - pour fruit mixture over top salad base - serve!
  
  
  Many summer fruits are coming into season, so these recipes will be perfect to try!
  Let us know in the comments which ones you test out and how you like them.
  
  
  
  
  Sources:
  http://www.howsweeteats.com/2013/02/grapefruit-sorbet/
  http://kblog.lunchboxbunch.com/2011/05/dole-salad-summit-inspired-recipe-and.html