INTRODUCTION
Here at the NIX Weight Loss Surgery Center, it is our desire to be your partner in attaining your weight loss goals, and Adjustable Gastric Banding 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 supporters who are here to help you on that road to a happier, healthier you. Weight Loss Surgery is a big decision, and the NIX Weight Loss Surgery Center is here for you every step of the way.
GETTING YOUR Zzzzzz’s
In March we recognize National Sleep Awareness Month, so we are dedicating this newsletter to issues relating to sleep, achieving better sleep, and what to do if you aren’t getting the sleep you need.
LET’S GET MOVING
We can all agree that regular exercise is an effective way of reaching 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.)
EXERCISE FOR BETTER SLEEP
Exercise is a great way to promote healthy sleeping habits. Many studies show that regular exercise can help you get to sleep faster and spend more time in deep, restful sleep. Exercise can also help you feel less tired during the day. Here are some tips on how you can exercise for a better night’s sleep:
Exercise for a total of 20 to 30 minutes each day. Even if your schedule is busy and you are unable to do 20 to 30 minutes of exercise at one time, 5 minutes here and 10 minutes there will still allow you to reap the same benefits.
Exercise early in the day. Exercising before bed stimulates the body and causes a rise in body temperature. For some people, exercising late in the day can even have negative effects on sleep. If you must exercise at night, try to finish your work out at least three hours prior to bed.
Yoga or stretching are great activities to help you relax before bed. Creating a relaxing bed-time routine will also signal to your body that it is time to sleep.
FOOD FOR THOUGHT
Eating before bed
One of the most common nutrition myths is “not to eat two hours before you go to bed.” There are no scientific studies that have proven eating before bed causes weight gain if you are within your overall daily calorie range. However, weight gain is a result from poor food choices and portion size. Eating before bed is often a result from old habits, thirst, emotions or boredom. Very rare is it due to physical hunger. Eating for other reasons besides physical hunger can result in weight gain, as you might be increasing your daily caloric intake.
If and when you are physically hungry, the right thing to do is listen to your body and eat. Eating the appropriate foods is the deal breaker to avoid weight gain regardless of the time of the day. Getting in your daily three meals and two snacks throughout the day will help reduce and eliminate night snacking.
Foods to avoid before bed
Foods to avoid are foods high in calories and simple carbohydrates. Night snacking is at times “mindless” snacking,such as when we eat while watching TV or at the computer. The following foods tend to be empty calories when consumed in large portions, cause weight gain and uncomfortable sleep.
- ice-cream
- chocolate
- popcorn
- cookies
- chips/crackers
- 100 calorie packs
*All foods with the ingredient label reading ‘enriched/unbleached’ flour should be avoided. These foods are often in a package or box.
Good food choices prior to bed
If you have physical hunger before bed a good healthy snack is appropriate. Protein is the best food choice.
- handful of nuts
- 1oz cheese
- 1 boiled egg
- small fruit
- raw vegetables
If you are a diabetic adding a complex carbohydrate may be needed to avoid hypoglycemia.
small apple w/ 1tbsp all natural peanut butter
low fat plain yogurt (4oz)
Before you snack, stop and ask yourself these questions:
- Q: Am I thirsty? How much water have I had to drink today?
- A: Try drinking 8oz of water.
- Q: Am I bored?
- A: Exercise or try a puzzle to keep you busy.
- Q: Am I emotionally upset, stressed, or frustrated?
- A: Try relaxing. Take a bath, go for a walk or call a friend.
- Q: Do I need something in my mouth?
- A: Try chewing gum.
- Q: Sweet craving, wanting something sweet?
- A: Try a sugar-free jell-o or popsicle then brush your teeth.
- Q: Am I physically hungry?
- A: If yes, grab a healthy food choice as a snack.
To help monitor your daily food intake and behavior visit www.lapband.com.
AT THE NIX
Improve Your Sleep and Improve Your Quality of Life
Are you tired of being sleepy during the day? Are you too drained to get motivated to diet and exercise? Do you ever wake up in the morning already exhausted or have trouble concentrating?
If you answered “yes” to any of these questions, then you may want to be evaluated for Obstructive Sleep Apnea (OSA). OSA is a respiratory disorder associated with obesity and fat around the neck that can constrict the airway causing short interruptions in breathing while you sleep.
When OSA leads to excessive daytime sleepiness, it makes it hard for a person to commit to the regular exercise and lifestyle changes necessary to lose weight. Poor sleep can also result in depression, headaches, high blood pressure and even an increased risk of heart disease.
If you think you may be suffering from sleep apnea, talk to your primary care provider or one of our sleep specialists about having your sleep cycles fully evaluated. Patients who are considering weight loss surgery should discuss any sleep issues with their surgeons beforehand as this can affect a successful recovery and outcomes.
If you would like to schedule an appointment for a sleep study or a consultation with one of our sleep specialists, please call the NIX Sleep Center at (210) 579-3355.
JUMP ON THE “BAND” WAGON
Online Support Group - Join South Texas Surgeons online 24/7 for:
- motivation
- education
- support
Visit www.yahoo.com, click groups, search “stssupport” and join!
Monthly Meetings
Who can come? Anyone who is interested in having Adjustable Gastric Banding
You are a patient of South Texas Surgeons, P.A.
You are a supporter of someone who is interested in or already had Adjustable Gastric Banding weight loss surgery
When are the monthly meetings?
On the 3rd Thursday of every month.
6:30-7:30pm
Where are the monthly meetings?
NIX Alamo Heights
5307 Broadway
San Antonio, TX 78209
Second Floor
Hope to see you at our next meeting…
April Gastric Band Support Group Meeting "Time To Eat!"
Guest: BANDTASTIC MEALS
Bandtastic Meals has dedicated their time in designing and preparing meals specifically for bariatric patients....and they are coming to meet YOU! You don't want to miss the great information, taste testing food, tools and support offer by Bandtastic Meals.
For more information visit, http://www.bandtasticmeals.com/.
*Bandtastic Meals will be at the San Antonio location only
"As a banded patient and founder of Bandtastic Meals, I personally understand the challenge of permanent weight loss. After struggling with my weight for years, I decided it was time to make a life change. I have learned many lessons along my journey. It is my passion to support others who are on the same journey successfully reach their goal. Bandtastic Meals not only relieves the worry of menu planning, it offers lap band and other gastric surgery patients convenient, great tasting, healthy food choices."
-- Michael Carroll, Founder
See you in April!
San Antonio
April 20, 2010
5307 Broadway
6:30-7:30pm
Kerrville
April 27, 2010
Conlee's School of Cosmetology: 320 West Water St.
(There is a good map on their web site.)
7-8pm
For further information about gastric band support groups, please contact:
Julie Jarzombek, Bariatric Nutritionist (O) 210.220.1726
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) 579-3315.