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Tag: Food & Nutrition

Complete Guide to Bariatric Multivitamins

Posted on by Live Healthy MD

Bariatric providers require patients to take a bariatric multivitamin after weight surgery, along with other vitamins, to ensure optimal health. After bariatric surgery, the digestive tract will be altered, reducing the amount of vitamins and minerals absorbed by the body. Therefore, to avoid malnutrition, patients will be required to take vitamins for life after their weight loss surgery procedure. Yet, choosing a bariatric multivitamin can become overwhelming. In this blog, we break down what you need to look out for when selecting a complete bariatric multivitamin.

Bariatric Multivitamins 101

The most vital supplement to take after weight loss surgery is a complete bariatric multivitamin. Multivitamins are a great way to get all the essential nutrients you may need after weight loss surgery without having your pantry overtaken by supplements. Still, how should you go about choosing your bariatric multivitamin, and what is it even made of? Let’s dive in. 

Vitamin B12 (Cyanocobalamin and Methylcobalamin)

Recommended Dosage: 1000 mcg

B12 is one of the most common vitamin deficiencies after bariatric surgery. B12 is an essential nutrient for metabolic and nervous system health and helps break down fatty acids and amino acids to provide you with energy and strengthen your immune system.

Biotin (Vitamin B7)

Recommended Dosage: 600 mcg 

Also known as the beauty vitamin, biotin is an essential nutrient for better hair, skin, and nails and helps support metabolic processes, which is essential after weight loss surgery.

B Vitamins (Vitamins B1, B2, B5, B6)

Recommended Dosage: 12 to 20 mg

The bariatric patient’s favorite vitamins, B1, B2, B5, and B6, are critical for healthy skin, hair, muscles, nervous system, and brain function. But, better yet, the B vitamins are essential in the process of converting carbohydrates into energy. 

Vitamin A (from Beta Carotene & Vitamin A Acetate)

Recommended Dosage: 3,300 mcg

Vitamin A is used to form and maintain healthy teeth, bones, skin, and soft tissue.

Vitamin D (Calciferol)

Recommended Dosage: 75 mcg, 3,000 IU

The sunshine nutrient. A lack of vitamin D can cause bone deficiencies and other diseases. Vitamin D is required in high doses after bariatric surgery and is best absorbed with calcium, which is why there will also be vitamin D in most bariatric calcium supplements. 

Chromium (as Chromium Picolinate)

Recommended Dosage: 100 mcg

Chromium is the insulin nutrient that helps maintain healthy blood glucose levels and converts glucose into energy, essential for patients with diabetes.

Vitamin E (as D-alpha tocopheryl succinate)

Recommended Dosage: 40.2 mg

An essential nutrient in wound healing, vitamin E aids in the production of red blood cells and assists vitamin K in the healing of wounds and scars.

Iron (from Ferrous Fumarate)

Recommended Dosage: 45 mg

Another common vitamin deficiency after bariatric surgery and the most probable reason for post-bariatric anemia, iron is essential in producing red blood cells and making amino acids.

Niacin (Vitamin B3)

Recommended Dosage: 40 mg

Otherwise known as vitamin B3, this nutrient helps maintain healthy skin, nerves, and brain and plays a vital role in lowering cholesterol levels. 

Copper (from Copper Gluconate)

Recommended Dosage: 2 mg 

Copper aids in metabolizing iron and supporting your immunity. 

Folic Acid (L-Methylfolate Calcium)

Recommended Dosage: 800 mcg

Folic Acid is an essential nutrient in the production of DNA and vital for women of childbearing age as a lack of folate can result in birth defects. 

Selenium (Selenium Amino Acid Chelate)

Recommended Dosage: 100 mcg

Selenium helps fight oxidative stress that could result in chronic health conditions such as heart disease and cancer. Low selenium levels in post-bariatric patients could result in cardiomyopathy. 

Molybdenum (as Molybdenum Amino Acid Chelate)

Recommended Dosage: 75 mcg

Molybdenum is an essential mineral found in most grains and legumes. This nutrient helps break down unhealthy toxins in the body.

Zinc (Zinc Oxide and Zinc Amino Acid Chelate)

Recommended Dosage: 16 mg

Zinc is critical to the support of a healthy immune system and optimal metabolic control.

Vitamin C (L-ascorbic acid)

Recommended Dosage: 130 mg 

The immunity mineral, vitamin C bolsters the immune system and plays a vital role in wound healing and the regeneration of antioxidants. 

Vitamin K (Phytanadione)

Recommended Dosage: 120 mcg 

Vitamin K is an essential nutrient in the blood clotting process and assists wound healing after bariatric surgery.

Iodine (as Potassium Iodide)

Recommended Dosage: 150 mcg

Iodine is a mineral essential to thyroid control by regulating your metabolism for weight and energy control. Iodine also promotes skin repair and slows down the appearance of aging—a woman’s best friend.

Manganese (as Manganese Sulfate)

Recommended Dosage: 2 mg

Manganese is essential in the formation of bones and helps metabolize amino acids, cholesterol, and carbohydrates.

Magnesium (as Magnesium Oxide, Magnesium Amino Acid Chelate & Magnesium Citrate)

Recommended Dosage: 100 mg

Magnesium is an essential mineral that aids in absorbing and breaking down the other ingredients in the vitamin formulation. 

Bariatric Multivitamin Frequency 

When purchasing a bariatric multivitamin from a reputable retailer, almost all of them will contain the recommended dosage of each mineral listed above. But we still recommend you thoroughly review the nutrition label to ensure you are getting the appropriate doses after your bariatric procedure. Bariatric multivitamins must be taken up to two times daily, depending on the brand of vitamin you are taking. If you have the Live Healthy MD Complete Bariatric Multivitamin, you only need to take one vitamin a day. 

Additional Bariatric Vitamins Needed

Bariatric patients must also take a calcium citrate supplement. It is essential to remember to take calcium citrate, NOT the calcium carbonate supplements found at your local convenience store. Calcium carbonate is not absorbed as quickly as calcium citrate is. For patients who had the gastric bypass or the gastric sleeve, the recommended dosage is 1500 mg of calcium citrate per day. If you had the duodenal switch, you would be required to take 2000 mg per day. 

There are several options on the market for bariatric supplements. Yet, no matter which brand you choose to take, be sure to review the nutrition label thoroughly to ensure the product you are buying has the recommended dosage of each vitamin and mineral. It is necessary to understand that bariatric multivitamins are very different from other complete multivitamins. If you have any questions regarding what vitamins to take after weight loss surgery, we encourage you to reach out to your bariatric care team. 

The Problem with Cheat Days after Bariatric Surgery

Posted on by Live Healthy MD

Cheat Days have become a popular trend amount dieters and fitness enthusiasts alike. Life after bariatric surgery comes with many changes, the most significant being a change in your eating habits. Transitioning from a diet high in carbs and fatty foods to the typical post-op diet low in carbohydrates and high in protein can be daunting. You may have thought that one way to overcome this drastic change would be to allow yourself one cheat day to eat the foods that are off-limits after bariatric surgery. 

However, cheat days create a negative narrative around certain foods – categorizing foods based on what is “good” and what is “bad.” 

“The very phrase ‘cheat day’ sets up enjoying a meal as something forbidden. Separating foods into ‘good’ and ‘bad’ categories encourages you to associate eating with guilt and shame.”
— Sondra Kronberg, RD

Although cheat days are socially acceptable in today’s society and often endorsed by fitness enthusiasts and influencers, they can be detrimental to your health – both physical and psychological. 

Cheat days lead to an all-or-nothing thought pattern that can result in binging or overeating because you begin to think that this is your “one chance” to enjoy the bad food. And it is not uncommon to feel guilt or shame after a binge eating episode, which almost always leads to stricter food restrictions or falling back into the bad habits for longer than you would have liked. 

A study published in 2018 found that individuals who had cheat meals were more likely to experience disordered eating, such as binge eating or restrictive eating. Similarly, they were more likely to crave certain foods when they told themselves those foods were “off-limits.” 

There are also physical detriments to binging after bariatric surgery. Having a cheat day where you eat high-carb, high-fat foods can lead to dumping syndrome—which, if you have ever experienced it, will never want to live through again. Dumping syndrome is a condition common after bariatric surgery due to the shortening of the intestines and occurs when the contents of your stomach empty through your intestines faster than usual. This can lead to nausea, cramping, sweating, diarrhea, dizziness, and rapid heart rate. 

As a dietitian, I do not recommend cheat days. For many bariatric patients, being on a “diet” has been a way of life. And cheat days play into that diet-as-a-way-of-life mentality. After bariatric surgery, it is important to focus on your eating habits as a lifestyle change, not a diet! You want to foster a positive relationship with food. 

Healthy Strategies to Still Enjoy Food

Nonetheless, it is possible to incorporate unhealthy foods into your diet after bariatric surgery, yet the key is to eat in moderation. When you are craving a particular food, allow yourself to enjoy it, regardless of the day of the week. Many people choose to “cheat” on weekends or vacations, but instead of focusing on deprivation, focus on treating yourself. However, that is not to say you can treat yourself every day, at every meal. Again, you want to focus on moderation. Don’t let one bad meal or one bad day turn into a bad week. 

Another method to help shift your mentality is to think about food as nourishment instead of thinking in a way that buckets food into the good vs. the bad. Practicing food mindfulness can help foster a more positive and healthy relationship with food and eating after bariatric surgery. 

Cheat days lead to an all-or-nothing thought pattern that can result in binging or overeating because you begin to think that this is your “one chance” to enjoy the bad food. And it is not uncommon to feel guilt or shame after a binge eating episode, which almost always leads to stricter food restrictions or falling back into the bad habits for longer than you would have liked. 

A study published in 2018 found that individuals who had cheat meals were more likely to experience disordered eating, such as binge eating or restrictive eating. Similarly, they were more likely to crave certain foods when they told themselves those foods were “off-limits.” 

There are also physical detriments to binging after bariatric surgery. Having a cheat day where you eat high-carb, high-fat foods can lead to dumping syndrome—which, if you have ever experienced it, will never want to live through again. Dumping syndrome is a condition common after bariatric surgery due to the shortening of the intestines and occurs when the contents of your stomach empty through your intestines faster than usual. This can lead to nausea, cramping, sweating, diarrhea, dizziness, and rapid heart rate. 

As a dietitian, I do not recommend cheat days. For many bariatric patients, being on a “diet” has been a way of life. And cheat days play into that diet-as-a-way-of-life mentality. After bariatric surgery, it is important to focus on your eating habits as a lifestyle change, not a diet! You want to foster a positive relationship with food. 

5 Foods to Substitute for Better Health After Bariatric Surgery

Posted on by Live Healthy MD

It is not unusual to become overwhelmed and confused when sifting through the latest nutritional data to improve your health after bariatric surgery. However, when it comes to improving your diet, sometimes the little steps can make a big difference. Here are five foods that you can substitute for healthier options to improve your overall health and wellness, especially after weight loss surgery.

Whole Grains Over Processed White Foods

Although we recommend that patients limit their carb intake after weight loss surgery, we encourage you to opt for whole grains as the most nutrient-dense option. There is a long list of whole grains that you can swap out for the usual overly processed white foods. Start by subbing whole wheat flour for white flour in your baked goods. You can start small by only using half whole wheat and half all-purpose if you are unsure about the taste and texture. Using whole wheat flour will provide an added dose of fiber.

You can also use this same line of thought with your pasta. Most whole wheat or multigrain pasta contains high amounts of omega-3 fatty acids. It will not take long before you become accustomed to the slightly nuttier flavor of whole wheat pasta varieties. Brown rice for white rice is another easy substitution that you can make for your diet and health after bariatric surgery.

Ground Turkey or Chicken Over Ground Beef

It is no secret that many Americans eat too much red meat. The good news is that there are many delicious and nutritious meals that you can use in place of beef for all of your go-to recipes. Using ground turkey or chicken in recipes that you would usually use beef will save you loads of calories and fat yet still give you the high protein content you need after weight loss surgery.

While you may still want to indulge in ground beef for your favorite burgers on the grill, subbing out these lower fat meats for recipes where they blend in with the other ingredients may not be as noticeable. For example, using ground turkey in your chili may not alter the taste as much once you add all the tomatoes, spices, and toppings.

Healthy Salt Over Regular Salt

Before you reach for the salt shaker, consider what too much sodium does to your body. Consuming too much salt will increase your risk of high blood pressure, leading to many health issues down the road. The good news is that the Boulder Salt Company offers a healthy alternative to regular table salt.

This healthy salt company prides itself in its innovative product that is low in sodium and alkaline. The product is also sugar-free with no added flavors or additives. Experimenting with new herbs and spices is another fun way to cut the salt from your diet while still retaining flavor in your food. 

Applesauce Over Oil

Savvy bakers have long known the secret of substituting applesauce for cooking oil in baked goods. Instead of going with the full amount of oil in your next recipe, try substituting half of the amount with applesauce. It is as simple as it sounds. Keeping some mini applesauce cups in your pantry is an excellent habit to get into so that you can lean on this instead of high-calorie baking oils.

Applesauce provides the needed moisture and texture that oil delivers for nearly any baked good. You will not even notice that you are missing the oil. Try this trick in cakes, brownies, muffins, and more. It is nearly fool-proof.

Low-Fat Dairy Over Full-Fat Dairy

Dairy products are another area that you can tweak to improve the quality of your diet and health after bariatric surgery. If you are still using full-fat milk, now is a good time to switch to a lower-fat option. If you cannot stomach skim milk, try compromising with 1% or 2% milk. Or try using a non-dairy milk option such as soy or almond milk—just be sure you are choosing the unsweetened varieties. If you insist on using full-fat dairy products, try using a smaller amount of your favorites. Or try using a cheese that is stronger in flavor. For example, a sharp cheddar will deliver a more powerful flavor than a mild white cheese, allowing you to use less cheese to achieve the same full taste.

These simple food substitutions can significantly affect the overall quality of your diet and health after bariatric surgery, ultimately helping you achieve your health and weight loss goals. 

Bariatric Recipe: Patriotic Yogurt Popsicles

Posted on by Live Healthy MD

For most people, the 4th of July celebrations involve grilling out, drinking beer, soaking up the sun, and sharing laughs with family and friends. As glorious as this may sound, holidays can lead to anxious feelings for bariatric patients, though, as they are typically surrounded by food. 

As we come together to celebrate the red, white, and blue, you want to avoid over-indulging, as this can cause you to get off track. However, no one likes to be that person who can’t eat anything at the party. So we have crafted these yummy yogurt popsicles that are not only full of protein but taste great and are an excellent way to cool off this 4th of July. Who said bariatric recipes are boring? 

This yogurt popsicle recipe truly is so simple and easy. It calls for only two ingredients! We chose to use the Dannon Light & Fit Greek Vanilla for the greek yogurt because it already has a sweet taste to it. If you decide to use another type of greek yogurt, such as the Fage 0% milkfat, then you can sweeten it with artificial sweeteners of your choice. 

We hope you enjoy this recipe just as much as we did! 

Oh, and beware, your mouth may come a bit patriotic after consuming this treat. 

Patriotic Yogurt Popsicles

Yield: Makes about 10 popsicles

Ingredients

  • 3 cups vanilla greek yogurt
  • Red and blue food coloring 
  • Popsicle molds 

If you do not have popsicle molds: 

  • Popsicle sticks
  • Small paper cups
  • Muffin pan to hold up cups when freezing

Instructions:

1. Divide yogurt into 3 bowls measuring 1 cup each

2. Add blue food coloring to one bowl, red to another, and leave the last one as is (white)

3. Scoop the yogurt into your molds in layers

4. Freeze for 4 to 6 hours

5. Enjoy!

10 Healthy Summer Foods That Promote Weight Loss

Posted on by Live Healthy MD

For most individuals, summer in the south means backyard barbecues, outdoor festivals and fairs, and lots of time with family and friends. This can also mean battling the urge to eat whatever and whenever you want when surrounded by all the temptations.

As an individual interested in losing weight or who has just had weight loss surgery, we highly encourage you to stick to a strict dietary list to promote weight loss. However, often our patients feel at a loss as to what healthy food options they have, especially when on a budget.

So I have gone ahead and compiled a list of summer foods that not only promote weight loss and have tons of added nutritional benefits but are frequently on sale at the grocery store as a result of them being in season. Next time you are at the store, pick up a few of these items and see how you can incorporate them into your diet.

1. AvocadosHealth Benefits of Avocados

Avocados are a great source of healthy fats and potassium, reducing blood pressure and alleviating cramping. Avocados have 2 grams of protein and 15 grams of healthy fats. Although they contain 9 grams of carbs, there are 7 grams of fiber, equaling 2 grams of net carbs.

2. Bell Peppers

Bell Peppers Health Benefits

Bell peppers are low in calories, helps to reduce LDL (bad cholesterol) levels, controls diabetes, and eases inflammation as a result of the capsaicin found in them. Bell peppers also improve the ability for iron to be absorbed into the gut, preventing anemia. Similarly, carotenoids, pigments found in plants, are abundant in bell peppers and are linked to improving eye health. 

3. Berries

berries for weight lossBerries are a healthy, low sugar-containing fruit option. They are rich in vitamins B and C, fiber, and antioxidants. Berries help improve blood sugar and insulin response in diabetic patients, lower cholesterol levels, improve your skin, and leave you feeling full due to the fiber content.

4. Cucumbers

Cucumber Health Benefits

Cucumbers are low-calorie vegetables made up of soluble fiber and about 95% water, making them an excellent weight-loss food. They are a great addition to meals to add in extra antioxidants and anti-inflammatory benefits.

5. Peas

Peas Health BenefitsPeas have a high fiber and protein content, making them a great addition to any meal. Peas are known to increase certain hormones in the body that suppress appetite. Combined with the protein and fiber content, peas help you feel full longer, improve digestion, and fight chronic diseases. 

6. Shrimp

Shrimp Health BenefitsShrimp is a high protein, low-calorie food option that contains 75% of the daily value for B12 and 100% of the daily value for selenium, a mineral that improves thyroid function and minimizes premature aging. Enjoy shrimp raw or cook it up and add it to a meal. 

7. SpinachSpinach Health Benefits

Spinach is a superfood and a great source of iron. Spinach contains many minerals, vitamins, pigments, and phytonutrients that contribute to clearer skin, improved eyesight, regulated blood pressure, stronger muscles, and the prevention of age-related macular degeneration (AMD) and hemophilia.

8. TomatoesTomato Health Benefits

Tomatoes are a great source of vitamin C, potassium, folate, and vitamin K. Tomatoes are also the primary dietary source of the antioxidant lycopene, which has been shown to reduce the risk of heart disease and cancer. As a bariatric patient, you want to stick to raw tomatoes and avoid sugar-filled tomato products such as ketchup and tomato sauces.  

9. WatermelonWatermelon Health Benefits

Watermelon is a refreshing fruit made up of about 90% water and is packed with vitamin C and vitamin A. This fruit is low in calories yet high in antioxidants that improve heart health, fight cancers, relieve muscle soreness, and promote hydration for the skin. 

10. ZucchiniZucchini Health Benefits

With similar benefits to cucumbers, zucchini offers an ample supply of vitamins that support the immune system, aid in healthy digestion, reduce blood sugar levels, and promote weight loss. Zucchini has a high fiber content and a low calorie density, making you feel full for longer periods of time.

Conclusion 

Despite these foods being healthy and filled with vitamins and nutrients, it is still important to follow portion control methods to ensure you are adhering to your bariatric surgeon and dietitian’s guidelines. Consult with your bariatric dietitian if you have had weight loss surgery in the last year to learn more about what is approved on your post-operative bariatric diet.

Calorie and Macronutrient Breakdown After Bariatric Surgery

Posted on by Live Healthy MD

We have all heard of calories, but do you know what they actually do? Calories are what make our bodies run; they are the gas to our tank. Calories are needed for our organs to function and for our brains to work; they are what allow us to live. Remember, from last week’s blog, A Guide to Reading a Nutrition Label, fat has nine calories per gram while protein and carbs have four calories per gram. If you want pure weight change, counting calories is enough and will yield results. However, if you track and control your individual macronutrient levels, results will be far more favorable to weight loss.

What are Calories?

Calories are a unit of energy. On nutrition labels, calories let us know how much energy we are getting from that food source. Thus, if you eat 600 calories, you’re getting 600 units of energy.  

Calories are measured through a process of burning the food item—sounds interesting, right? Let’s take a piece of white bread; scientists will place the bread in a sealed container surrounded by water. They will then proceed to heat the food until it is completely burned. The rise in water temperate determines the amount of calories that are in the piece of bread. 

How Many Calories Should I Consume?

Every individual requires a different amount of calories per day depending on their age, height, sex, and activity level. The amount of calorie consumption has to do with metabolism, hormone levels, and how much energy you burn throughout the day. In general, men who are taller, younger, and more active need to consume more calories. Whereas women, people who are shorter, older, and live a more sedentary life, need to consume less.

Individuals who consume an excess of calories, especially bad calories (i.e., processed foods), are more susceptible to weight gain because calories in excess will be stored as fat. 

Tracking food after Bariatric Surgery to avoid regain

When trying to determine how many calories you should be consuming in a day, we first recommend talking with your bariatric surgeon’s office as the amount will vary based on how far out you are from surgery. 

There are calorie calculators out there that take into account your height, weight, age, and sex to calculate your resting metabolic rate, which is the number of calories your body burns when you are at rest. However, they are not always completely accurate, especially if you are trying to lose weight or maintain your weight loss post-surgery. 

In general, we recommend bariatric patients consume anywhere from 1,000 to 1,200 calories a day, which will vary based on the factors mentioned above. 

Macronutrients for Bariatric Patients

Macronutrients (“macros” for short) are the components of food that we consume in large quantities that provide energy in the form of calories—fat, protein, and carbohydrates. Macros provide the bulk of our body’s energy, and all of the food we consume contains some relative percent of each. 

Many people who are looking to lose weight or build muscle count their “macros,” typically on a ratio. For example, a person looking to build muscle and lose fat will have a 50% protein, 35% fat, and 15% carbohydrate ratio.

For a bariatric patient, though, I typically recommend 40% protein, 40% fat, and 20% carbohydrates. So if you’re one-year post-op and eating 1,000 calories, you will eat 100 grams of protein, 44 grams of fat and, 50 grams of carbs.

There are four calories per gram of protein, four calories per gram of carbohydrates, and nine calories per gram of fat. 

Counting Calories

Why You Should Count Your Macros?

An advantage to counting macros is that you are more in control of the types of foods you are eating, and it helps hold you accountable to eat the right amount of food. Some people overeat while some under-eat – I see that a lot with bariatric patients less than six months post-op. By counting macros, you will ensure you’re meeting your caloric and percentage needs.

Another advantage is that it provides mindfulness to any imbalance you may have with your current intake. Some people may realize they are eating way too many carbohydrates while not eating enough protein or overeating protein but not enough fat. Once you start tracking your intake, which I HIGHLY encourage, you may notice the macros you are over sufficient or insufficient in.

Counting macros can also be suitable for anyone who feels deprived of certain foods. I do not advise bariatric patients to have carbs within the first six months and to focus mainly on protein. As I have seen, the most common carb missed is fruit. Once you hit six months post-op and are allowed to eat a few carbs, counting macros allows you to moderate your choices a bit more than a rigorous denial of certain foods.

One big con for counting macros though is that it does not take into account food quality – only quantity. I have seen people eat pop tarts as a meal because they have not had any carbs for the day and decide to use their carb % on simple carbs. Our bodies react differently to 100 calories of oatmeal vs. 100 calories of potato chips. You will be far more hungry earlier on eating potato chips than you would oatmeal.

Being aware of calories and macronutrient levels can help you make informed, healthy food choices while also focusing on your weight loss goals. We recommend you reach out to your bariatric clinic to gain more insight into how many calories and macros you should be consuming at the stage you are in post-weight loss surgery.

A Guide to Reading a Nutrition Label After Bariatric Surgery

Posted on by Live Healthy MD

Nutrition facts are on any packaged food item and even pertain to produce and meat products. Nutrition labels are essential to providing valuable information on the quality of food you are eating and making informed, healthy food choices—which is especially important after bariatric surgery.

The Food and Drug Administration (FDA) created the nutrition label to compare food items on a standardized scale. If you are unfamiliar with reading a nutrition label, it can become overwhelming due to all the numbers and percentages. In this blog, we are going to walk through how to read and understand a food label. We will also break down the nutrition facts so that you can use them as a guide as you incorporate nutrient-dense, high protein, and low carbohydrate foods into your weight loss diet plan. 

After bariatric surgery, you will need to make changes to your eating habits and the type of food you consume—not only in quantity but also in quality. When you have a thorough understanding of nutrition facts, the nutrition label on packaged food items will serve as a cheat sheet to help you make healthy food choices. 

The nutrition label will also ensure you are eating enough nutrient-dense foods after surgery since malnutrition is a potential side effect of bariatric surgery. 

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Percent Daily Value

First, it is important to point out that almost all nutrition labels are based on a 2,000 calorie diet, which the FDA deems the “average” daily caloric intake. We know that after bariatric surgery, most patients will consume around 1,000 calories a day, so when reviewing “% Daily Value” on the nutrition label, you will want to double the value. 

For example, if the label says that the “% Daily Value” of Total Fat is 12% (8g) based on a 2,000 calorie diet, your “% Daily Value” will actually be 24% (but still 8g) when based on a 1,000 calorie diet. 

In general, if the percentage is greater than 20%, that indicates a high quantity, whereas if it is less than 5%, that means a low quantity. You want to apply your understanding of macronutrients (carbs, proteins, and fats) to find the right “% Daily Value” based on your nutrition needs. 

We will also encourage you to refer to your diet advancement sheets provided by your bariatric surgeon’s office for recommended calories and macros.

Foods Hindering Weight Loss after Bariatric Surgery

Posted on by Live Healthy MD

Despite what you may think, all “healthy” foods are not created equal. The food industry has spent billions of dollars on marketing certain foods that they claim to be “healthy”. And unless you are doing your own research on food nutrition and food science, you are likely falling prey to this form of information dissemination. 

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Counting Your Thanksgiving Calories

Posted on by Live Healthy MD

The holidays are a time when family and friends gather together, and food is usually a huge part of the celebration. Food is part of culture and heritage, and there’s nothing wrong with that. In fact, family recipes and ethnic or regional dishes are one of the things that makes holiday meals so special.
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Carbs After Weight Loss Surgery

Posted on by Live Healthy MD

Carbohydrates are naturally occurring sugars, starches, and fibers found in food products. Like fats and protein, carbohydrates are a macronutrient, meaning a nutrient that must be consumed in relatively large amounts as fuel for the body. In fact, you may have heard that carbs are the body’s primary source of energy.

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How to Curb The Scary Sugar Cravings after Bariatric Surgery

Posted on by Live Healthy MD

Halloween is a season of candy and sugared goodies. And as a bariatric patient, this can be quite frightful. It can be hard to resist the temptation to open the bag of mini chocolate bars you planned on giving out to trick-or-treaters. And it can be even harder not to pick out your favorite treats once the kids get home, which you can guarantee they will not have overflowing pillowcases of broccoli and cauliflower.

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How Stevia Helps with Weight Loss After Bariatric Surgery

Posted on by Live Healthy MD

The bottom line is that the only way to lose weight is to create a calorie deficit by eating fewer calories than your body burns for energy. There are many ways to accomplish this, and targeting added sugars and replacing them with stevia is an easy and tasty fix.

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10 Bariatric Tips for a Healthy 4th of July Weekend

Posted on by Live Healthy MD

For most people, especially us southerners, July 4th is spent enjoying a long weekend filled with grilling out, drinking beer, soaking up the sun, and sharing laughs with family and friends. As glorious as this may sound, holidays can lead to anxious feelings for bariatric patients though, as they are typically surrounded by food. And we’re not talking broccoli and cauliflower.

Continue reading “10 Bariatric Tips for a Healthy 4th of July Weekend”

The Bariatric Patient’s Marconutrient Breakdown on the Keto Diet

Posted on by Live Healthy MD

Macronutrients (“macros” for short) are the components of food that we consume in large quantities that provide energy in the form of calories—fat, protein, and carbohydrates. Macros provide the bulk of our body’s energy, and all of the food we consume contains some relative percent of each.

Continue reading “The Bariatric Patient’s Marconutrient Breakdown on the Keto Diet”

The Bariatric Patient’s Guide to Eating Fast Food

Posted on by Live Healthy MD

Although I highly suggest patients avoid eating at fast food restaurant chains, there is bound to be a time when you are stuck in the drive-thru line at McDonald’s. Whether your spouse sent you on a run to pick up dinner after a long day at work or you are road-tripping it, I want to make sure you are well equipped for whatever circumstances you find yourself in. So I have reviewed all of the most popular fast-food chain’s menu items to find the most protein-packed, low carb options for you.

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Tips for Eating Out After Bariatric Surgery

Posted on by Live Healthy MD

After bariatric surgery, patients must make changes to their eating habits to avoid regain. This is to include eating fewer packaged and restaurant meals, which are traditionally high in calories and carbohydrates. However, eating out is inevitable and is often a focal point of social events with friends and family. So how can you avoid regain while also enjoying the meals prepared at restaurant chains?

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The Bariatric Patient’s Guide to a Healthy Christmas

Posted on by Live Healthy MD

We are halfway through December and as much as you may hate to admit it, you have probably slipped up a few times on your healthy eating and exercise regimen. But before you fall too far off the wagon, we want to give you some healthy tips for the reindeer (I mean remainder) of this holiday season.

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How Many Carbs Are In That? Thanksgiving Edition

Posted on by Live Healthy MD

The holidays are a time when family and friends gather together, and food is usually a huge part of the celebration. Food is part of culture and heritage, and there’s nothing wrong with that. In fact, family recipes and ethnic or regional dishes are one of the things that makes holiday meals so special.
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What 10 Grams of Carbs Looks Like for a Bariatric Patient: Halloween Edition

Posted on by Live Healthy MD

It is no surprise that Halloween is the day that the most sugar is consumed in America. On average, children consume 3 cups of sugar on Halloween and the parents are not too far behind. As a bariatric patient who is less than one year post-op, we recommend you consume, on average, 40 grams of carbs a day. It can add up real fast though when you indulge in that halloween candy.  Continue reading “What 10 Grams of Carbs Looks Like for a Bariatric Patient: Halloween Edition”

What Are My Cravings Telling Me About My Emotions?

Posted on by Live Healthy MD

Last month I talked about why we crave certain foods. Whether it be sugar, salt, carbs, or chocolate, there is often a reason we have an uncontrollable desire that leads to us yearning for that particular food group. This is often times a result of some chemical imbalance in our body, such as a magnesium deficiency. Therefore, if we were to satisfy this deficiency through healthy alternatives, such as almonds or spinach, then we should be able to stop craving the unhealthy magnesium-packed foods—right?

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What Do My Cravings Mean?

Posted on by Live Healthy MD

Are you a sugar addict or do you love your salty, crunchy chips? We have all experienced a time when we feel like we can’t control our cravings and they just “take over” and the next thing we know is we have cleaned out our entire pantry looking to satisfy the craving. Although this could be a sign of a food addiction, today we are talking about cravings and what they mean.

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Are You Eating These Food Groups for Weight Loss?

Posted on by Live Healthy MD

Grocery shopping and meal planning can be intimidating for patients who have just had weight loss surgery or are trying to lose weight. In our practice, we emphasize the importance of eating protein during every meal and eliminating carbohydrates, of all forms, from your diet. However, this can be easier said than done.  

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5 Tips: Grocery Shopping for Weight Loss

Posted on by Live Healthy MD

This week we decided to take a trip to the grocery store to show you guys how to grocery shop like a pro! At Live Healthy MD, we get a lot of questions about what our patients can and can not eat before and after surgery. I am showing you all how to navigate the grocery store and pick up some delicious staple items!

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8 Summer Foods Great For Weight Loss

Posted on by Live Healthy MD

For most individuals, summertime in Georgia means backyard barbecues, outdoor festivals and fairs, and lots of time with family and friends. This can also mean battling the temptation to eat whatever and whenever you want because “hey, you haven’t seen your Uncle Ernie in 5 years so you gotta enjoy this ice cream with him!”. Sound familiar?

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Rethink Your Drink: Summer Edition

Posted on by Live Healthy MD

It is July in Georgia. That means heat, heat, and more heat! There is no escaping the hot, humid weather that comes with Georgia summers. And the last thing our patients want to do is sabotage their healthy diet with those refreshing, yet sugary beverages. So we have created a recipe book for low carb, low calorie summer drinks that will quench your thirst and cool you down!

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The Post-Op Diet: All You Need to Know

Posted on by Live Healthy MD

It is a common misconception that weight loss surgery is the easy way out. However, this is not true at all! Weight loss surgery requires making many changes and change is not easy. In addition to mental changes, the diet changes necessary are usually the most challenging for most patients.

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The Pre-Op Liquid Diet: All You Need to Know

Posted on by Live Healthy MD

We all love food. Anyone who claims they don’t is lying. It can be difficult to even think about giving up all those delicious meals and treats you enjoy when preparing for weight loss surgery. In this blog post, we will discuss exactly what you need to do to prepare your diet for weight loss surgery, both physically and mentally. So let’s dig in!

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Preparing Your Diet For Weight Loss Surgery

Posted on by Live Healthy MD

The decision to have weight loss surgery should not be taken lightly. We encourage patients to research different procedures, speak to their surgeon, and speak to others who have already had surgery. We want our patients to fully understand the process and have realistic expectations for both their weight loss and the changes they must make to be successful long term. Having weight loss surgery is not an easy solution, but with proper education and support we know that patients can change their lives and health forever. In fact, we get to witness success stories every day!

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Video Blog: What Are Calories?

Posted on by Live Healthy MD

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Why You Should Eat Whole Foods

Posted on by Live Healthy MD

You’ve probably heard the term “whole food” used frequently within nutrition circles. There’s the very popular Whole30 Program, Eat Whole Food recommendations, and even the Whole Foods Market chain of grocery stores. But what exactly are whole foods? In general, whole foods are single ingredient foods that have had little or no processing. There are many reasons why it is, in general, healthier to eat foods that are less processed.

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Breakfast Essentials: What You Should Be Eating

Posted on by Live Healthy MD

Breakfast is often referred to as the most important meal of the day. Although the science behind this statement has long been debated, breakfast can have a big impact on overall success when it comes to maintaining blood sugars and successful weight loss.

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Introducing the Live Healthy MD Cookbook

Posted on by Live Healthy MD

This is the moment we have all been waiting for! Our practice would like to introduce the first ever Live Healthy MD branded Cookbook: Eat Well and Live Healthy!

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Rethink Your Drink: Winter Edition

Posted on by Live Healthy MD

Winter has arrived, and for most people, this means healthy eating is just as frozen as your fingers in the morning. It is not uncommon to find yourself trying to justify the fact that there are “too many temptations around” with the idea that your “new years resolution will take care of the extra lbs.” Sound familiar? 

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Trick-or-Treat and Nothing Sweet

Posted on by Live Healthy MD

Halloween is just around the corner and we all know what that means. Candy. It can be hard to resist the temptation to open the bag of mini chocolate bars you planned on giving out to trick-or-treaters. And it can be even harder not to pick out your favorite treats once the kids get home with overflowing pillowcases of sugary loot. However, before you go unwrapping the candy bars and licking your sticky fingers, you may want to learn the effects of sugar on the body.

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5 Surprisingly “Healthy” Foods That May be Ruining Your Diet

Posted on by Live Healthy MD

With lots of information on the internet about what you should and should not be eating, it is easy to consume the wrong information, especially for our patients who are looking to lose weight before or after bariatric surgery. Our team at Live Healthy MD has put together a list of common “healthy” foods that could actually be sabotaging your weight loss success.

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Rethink Your Drink: Fall Edition

Posted on by Live Healthy MD

With the crisp coolness in the air (for those who do not live in Georgia), it is hard to resist those warm sugary Starbucks drinks that appear each Fall. What many patients don’t realize is that their morning pumpkin spice latte or midday mocha macchiato are just as dangerous to their weight loss efforts as their food choices. Unfortunately, lots of hidden calories and carbohydrates hide in every delicious sip. Don’t “fall” back into old habits that can sabotage your new healthy life!

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Portion Control after Weight Loss Surgery

Posted on by Live Healthy MD

“Portion control” is a word that is frequently heard in the weight loss industry. Like any doctor or nutritionist will tell you, you can not successfully lose weight without limiting the amount of food you consume during each meal. Although the right portion size is different for every individual depending on your height, weight, gender, and activity level, it is important to actively practice moderation and portion control in order to effectively lose weight and keep the weight off.

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Protein After Bariatric Surgery: Everything You Need to Know

Posted on by Live Healthy MD

If you want to lose weight, it is important that you eat lots of high protein foods. Not only is protein satisfying and allows you to feel full for longer periods of time, it also helps you to burn calories while you process the amino acids. Protein is the back bone for any weight loss journey, however it is important that you continue to keep in mind portion control. Continue reading to learn more about protein and why it is beneficial in the weight loss journey.

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