Bariatric surgery is a tool that aids in weight loss, but patients must follow a healthy diet and exercise regularly in order to maintain the weight loss long-term. Eating unhealthy, low-quality foods like fast food works against the Lap-Band or other forms of bariatric surgery. Patients will find it difficult to maintain weight loss long-term if they are not consuming high-quality foods.

High-quality foods are nutrient-dense. That means, unlike their salty, fattening, sugary counterparts, they are typically lower in calories and will keep you fuller longer. They are full of important vitamins and nutrients that can fend off illnesses and will keep you not only feeling your best, but looking your best. Following the “a calorie is a calorie” mindset is not helpful. Compare your favorite high-quality food and your favorite-low quality food. If you eat half an avocado versus a candy bar, you may be consuming a comparable number of calories, but the nutrient comparison is way off. The high-quality food will fuel you with the nutrients you need to feel good and satisfied, like healthy fats and protein, while the low-quality food can give you a sugar crash and make you feel tired. Even worse, the candy bar probably won’t fill you up for long, which can make you reach back into the cupboard for more food.

Following a healthy diet is all about awareness and mindfulness. Think about consuming the foods that will make you feel good inside and outside. What foods will give you energy and which foods will leave you feeling sluggish? Which foods will help you reach your goals and which foods will set you back?

The post Eating High-Quality Food appeared first on Illinois Bariatric Center.

Chia seeds benefits became overshadowed by new foods introduced after the conquest of Latin America. However, it has come back into the forefront of nutrition related news as the superfood of 2013. This little seed comes in either white or dark brown and black, and can be eaten either whole or milled to extract their healthy benefits.

• Chia seeds are a great source of fiber! They contain nearly 11 grams of fiber per ounce, which is 42% of what is recommended daily by the American Dietetic Association.
• Packed With Omega-3s. This great plant source of essential fatty acids has 16 times more Omega-3 than an equivalent 1 ounce of salmon.
• Promoting Stronger Bones. A serving of chia (1oz) has 18% of the recommended daily intake for calcium. This is pretty amazing considering that’s almost 4 times more than what is in 1 fluid ounce of skimmed milk.
• Harnessing the Power of Protein. These super seeds have 4.7 grams of protein per serving. Its high protein content can help prolong satiety and speed up the healing process post-surgery.

Chia seeds’ impressive nutrient report also qualifies it as a good source of iron, magnesium, and zinc. Emerging research has suggested including the seeds into a healthy diet can help lower cholesterol, triglycerides, and blood pressure. They even have an amazing ability to absorb liquid, which can help curb hunger.

The post Chia Seeds & You appeared first on Illinois Bariatric Center.

Modern agricultural and industrial practices have altered the acidity of our environment and the foods we produce and eat. This raises concerns that our bodies are being overloaded with acidity, negatively affecting our bones. However, the human body has systems in place that control the acidity of our blood within a tight range, but is that enough? Do we need to consume products such as alkaline water and green food powders to maintain balance?

As with every miracle food fad, companies leapt on the chance to market products intended to rescue your body from “toxic acidity” caused by a typical western diet high in refined carbohydrates, meats, and dairy. These are demonized as “acid-producing” foods that take calcium from your bones. However, are these products based in science? Or are they just a product of speculation and hype?

Acidity in and of itself is often a positive thing. Our skin is naturally acidic to stop bacterial growth. Our stomachs become the most acidic site of our body to initiate normal digestion processes. In fact, essential nutrients such as protein, iron, and calcium require acidic conditions to be effectively digested and absorbed. Once protein, fat, and carbohydrates are metabolized for energy, acidic byproducts are formed. This is normal. Then it is the job of the kidneys and lungs to remove that excess acidity to keep blood pH within the normal range. Grains, meats, and dairy do increase acidity of the urine, but not that of the blood. Why? Our lungs and kidneys do an amazing job of eliminating the flux of acid.

Calcium, phosphate, and bicarbonate act as part of the complex buffer system in our blood and are major components of our skeletal system. Higher blood acidity (or lower pH) leads to release of these compounds from bone and higher urinary calcium losses, but this doesn’t necessarily lead to decreased bone mineral density. As long as dietary calcium and vitamin D are sufficient, the intestine can compensate for these losses by increasing calcium absorption efficiency.
Supplementation with phosphate, thought to be an “acid-producing” nutrient, has actually been correlated with decreased urinary calcium losses. Dairy products are high in phosphate and calcium. The potential benefits from these products are in opposition to the theories of the alkaline diet.

Other contributors to calcium excretion are dietary sodium and potassium. High sodium intake has been correlated with increased urinary calcium, and high potassium intake has been correlated with decreased urinary calcium. Unfortunately, the average American diet is high in sodium and low in potassium, potentially increasing our need for dietary calcium.
This may all seem complicated, but the solution is actually straightforward. The alkaline diet promotes increased consumption of fruits and vegetables for their “acid-reducing” properties, which likely does have an impact on body pH balance, but that’s no surprise. We have known all along that a diet rich in whole grains, lean meats, and fruits and vegetables leads to better health outcomes. Dairy products support bone health and actively avoiding them is doing yourself a disservice. While the spirit of the alkaline diet might be in the right place, you don’t need special supplements or a hyped-up rationale to eat healthy.

Article courtesy of Brett Loman, U of I Dietetic Intern

The post Alkaline Diet & What You Should Know appeared first on Illinois Bariatric Center.

Have you ever gone out to eat at a restaurant and been amazed with how little food you receive?

Chances are, you said yes.

Additional thoughts regarding the amount of food include: “Am I still going to be hungry after I eat this?”, “I can get so much more food if I go to this other place.”, or “Man, I’m getting ripped off!”.

Over the years, we have slowly added calories to our daily diets. One of the major culprits of this weight gain is attributed to larger portions. This ingenious marketing tool by our restaurant industry has shaped our idea of what a real serving size is supposed to look like. Today’s serving size can be more than triple what the USDA recommends, which in turn has become the new normal. Eating a little extra doesn’t sound like a bad idea… until you realize how a “little” can add up. For example, an extra 25 M&M’s or 13 Lay’s potato chips each day can amount to a 10lb weight gain over the course of a year. So next time you go to your local watering hole, become a little familiar with some tips and tools to help you monitor your serving intake.

To help you create a healthy and balanced meal with the right portions, remember these visuals:

One of the biggest tips for going out to eat is to ask for a to-go container as soon as you receive your meal. Cut the portion in half, and place it in the container. Now you have successfully reduced your portion size, saved hundred’s of calories and have a meal for leftovers!

The post Portion Distortion appeared first on Illinois Bariatric Center.