INTRODUCTION

Here at the NIX Weight Loss Surgery Center in San Antonio, it is our desire to be your partner in attaining your weight loss goals, and Lap-Band Surgery is a tool to help you on that journey.

These monthly newsletters will provide you with informative articles on diet and exercise, keeping motivated, and where you can go to meet a community of friends that are here to help you on that road to a happier, healthier you. Weight Loss Surgery, also known as Obesity Surgery, is a big decision, and the NIX Weight Loss Surgery Center in San Antonio is here for you every step of the way.

LET’S GET MOVING

We can all agree that regular exercise is an effective way of helping people get to a healthy weight. We can also agree that if you are not already involved in an exercise program, that sometimes it is difficult to know where to start. So each month, we will be including a section in our newsletter discussing exercise and the many ways you can start to get moving no matter what your exercise program is now. (Please make sure that you check with your physician before starting any exercise program.)

Did you know that physical activity has many benefits besides losing weight?

Builds muscle and bone strength

Can help reduce swelling caused by Arthritis

Can help you sleep better

Remember, you don’t have to buy a gym membership, or train for a marathon to feel the benefits of exercise. It’s easy to start:

grocery store.

Remember there are benefits to doing things around the house like vacuuming, and gardening. Did you know that you can burn up to 94 calories in 30

minutes of vacuuming?

Use common household items to lift weights at home. 1 pint of water usually equals one pound of weight. So curling 1 pint water bottles in each hand is

like going to the gym without the fuss. You can also use the Tomato Progression- If you don’t have bottles of water, just remember Tomatoes!

Tomato Paste is 6 ounces or one-third of a pound

Tomato Sauce is 8 ounces or one-half of a pound
Tomato Soup is 12 ounces or three-quarters of a pound

Crushed Tomatoes are 16 ounces or 1 Pound.

As you progress, things will become easier and easier. Remember that because you can’t do something today, doesn’t mean that it won’t be easier tomorrow.

Be happy with the small steps you are taking each day to a happier, healthier you.

FOOD FOR THOUGHT

Osteoarthritis Nutrition Approach-

Osteoarthritis, also referred to as OA or as degenerative arthritis, is the most prevalent form of arthritis. It is a chronic process that softens the cartilage and bones, which can lead to leg cramps, stiffness, or joint pain in the knees, hands, ankles and hips. OA may be caused from obesity, aging, gender or congenital abnormalities.

As obesity is one of the greatest risk factors for OA, your diet plays an important role. As such, controlling obesity is essential to reducing knee and joint pain. A well balanced diet promotes a healthy weight, which helps to prevent or improve OA. Adding specific nutrients into your diet can be accomplished by adding a little color to your plate with fruits and vegetables.

Vitamins and Minerals that can help in deterring or reducing Osteoarthritis:

Calcium and Vitamin D

• Dairy products (yogurt, cheese, milk, cottage cheese)
• Broccoli
• Figs
• Turnip greens
• Fish (salmon, sardines)
• Fortified foods (cereals, milk, orange juice)

Omega 3 fats

• Fish oil
• Flax seed/oil
• Walnuts
• Seafood (Salmon, Shrimp, Halibut, Snapper, Scallops)
• Tofu
• Winter Squash

B6 & B12

• Whole grains
• Bananas
• Beans
• Nuts
• Beef, poultry, dairy products

Antioxidants (Vitamin C, A and Selenium)

• Vitamin C
• Bell peppers
• Broccoli
• Brussels sprouts
• Citrus fruits
• Berries
• Vitamin A
• Carrots
• Mangos
• Sweet Potatoes
• Tomatoes
• Broccoli
• Kale
• Orange
• Selenium
• Cereal (corn, rice, wheat)
• Nuts (brazil, walnuts)
• Seafood (tuna)

Making changes to your diet and your lifestyle takes both time and planning; work slowly, focus on improving one thing at a time, and go from there. You will be astounded how little changes can make a big impact on your life.

JUMP ON THE “BAND” WAGON

Support Groups- Support Groups will now be held at our NIX Alamo Heights Location. They will still be held the 3rd Thursday of every month, from 6:00-7:00 pm. We look forward to seeing you there.

The new location address is:
NIX Alamo Heights
5307 Broadway
San Antonio, 78209
Second Floor

Podcasts- Our first podcast is now on the website! We are so excited about bringing this new service to our patients. It will be one more way for you to get information like diet help, exercise tips, and motivational help from the partners at the NIX Weight Loss Surgery Center. Please keep checking back to the website for new pod casts as they become available. If you’re considering Bariatric Surgery our podcasts are a terrific resource for information.

E-Newsletters- Keep checking back for our monthly E-Newsletters!! They will keep you posted on seminars and supports groups, and information that will keep you involved with the NIX Weight Loss Surgery Center.

For more information about the NIX Weight Loss Surgery Center, please call (210) 579-3161.