Nicholson Clinic Blog

Over at WebMD, they took a look at 14 different fast-food chains to determine what fast-food chain has the healthiest french fries. They tested Arby’s, Burger King, Carl’s Jr., Chick-fil-A, Dairy Queen, Hardee’s, In & Out, Jack in the Box, KFC, Long John Silvers, McDonald’s, Sonic Drive-In, Wendy’s, and White Castle. It’s embarrassing, but I think I’ve tried just about all of these fast-food places, so I was very interested to see which one actually has the healthiest junk food.

The Best French Fries…
And the award for best fast-food french fry, healthwise, goes to … Sonic Drive-In’s regular fries, which are lowest in calories, fat grams, percentage of calories from fat, and total amount of “bad fats.” (As well as second lowest in sodium.) The runner up is McDonald’s small fries, which ranked second lowest in calories, fat grams, and “bad fats.”

It’s interesting to see so many of the same resturants show up multiple times for each category.

Lowest in Calories:
1. Sonic Drive-In regular fries (75 g): 220 calories
2. McDonalds small fries (71 g): 230 calories

Lowest in Fat:
1. Sonic Drive-In regular fries (75 g): 9 grams total fat
2. McDonald’s small fries (71 g): 11 grams total fat

Lowest Percentage of Calories From Fat:
1. Sonic Drive-In regular fries (75 g): 37%
2. Dairy Queen regular fries (114 g): 38%

Lowest in “Bad Fats” (saturated and trans fats):
1. Sonic Drive-In regular fries (75 g) = 1.5 grams saturated fat + 0 grams trans fat
2. McDonald’s small fries (71 g) = 1.5 grams saturated fat + 0 grams trans fat

Highest in Fiber:
1. Jack in the Box Natural Cut fries (124 g) = 5 grams fiber

Lowest in Sodium:
1. Chick-fil-A waffle potato fries: 80 mg
2. Sonic Drive-In regular fries: 100 mg

Disclaimer! We do not encourage anyone to go out and eat fast food on a regular basis, however making more decisions about what you choose to eat is a part of making a significant lifestyle change.

Fast-Food French Fries: Which are Healthiest? via WebMD

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If you’ve already had a weight loss surgery, then you already know that there are a lot of temptations – and even well-intended friends and family members – who may contribute to undermining your healthy-eating success. Going out to eat in restaurants, social gatherings, and special holiday gatherings can weaken your resolve without strong willpower. Nobody said it will always be easy; however, we can sure guarantee you’ll love the results.

Keep in mind that a friend or family member who pushes you to eat more or to sample a food in high fat or calories may not truly understand that overeating or eating the wrong foods can make you sick. You may have even chosen not to tell people of your weight loss surgery, and your secret is safe with us. But since people you know are used to the “old you” who may have devoured food choices you are now trying to resist, the change can take some adjustment.

We recommend thinking through how you want to act and respond in social settings following your weight loss surgery so you’ll be prepared. There’s no need to go into a lot of detail with people on why you’re turning down a slice of cake. Just simply respond that you’re on the road for a slimmer, healthier you, and then ask them for their support. Depending on the outing, you may even want to bring your own drink, snacks, or even eat beforehand so you won’t be famished when you arrive.

Of course, it goes without saying, but avoid the temptation to hover around the kitchen area or where all the tempting food is laid out. When you do pass through, look for vegetables and fruits (and avoid the dips) and find some offerings that won’t break your resolve and keep you feeling your best. Once your friends and family start seeing you losing weight, the amount of support you will receive should increase. That’s because they know you’re serious about regaining control of how you look and feel. They might even just ask about how they can look and feel better too!

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If you’ve just recently had a weight loss surgery and have begun to dine out again in restaurants, the array of food options and Texas-sized portions can undermine your new healthy-eating goals. In fact, many studies have shown that the huge “biggie-sized” portions that most restaurants serve to diners in an effort to attract them to eat there is what has caused much of the unhealthy eating habits that cause weight gain to start with.

All our patients receive a comprehensive set of dietary guidelines to use throughout their post-surgery and weight loss process. We have them in place for a reason: we want you to be satisfied with your weight loss and also adjust to a new, healthier-eating approach. Ignoring these guidelines can slow down the amount of weight you’ll lose. Poor food choices can also make you sick. That’s because many weight loss surgery clients who overeat and consume foods that are high in fat and sugar experience what is called, “dumping syndrome.” Symptoms can include sweating, diarrhea, excessive tiredness, and even vomiting. Obviously, this is a condition you’ll want to avoid!

So, what can you eat when dining out? The good news is that you can still enjoy the foods you love, and attention to portion control means that often you can take home your leftovers for a meal later! The tremendous popularity of weight-loss surgery has even resulted in a growing number of restaurants beginning to offer special menus for people paying strict attention to portion controls featuring foods low in fat and sugar. Some diners are even requesting meals from a child’s menu, but stay away from the fatty foods that are often featured on them.

Some clients are splitting portions with a partner or friend when dining out, while others immediately ask for a to-go box as soon as the food arrives, and place half of the meal in there before even eating to avoid the temptation of consuming the entire meal.

We’d be glad to visit with you about food choices, portion control, and ways to successfully eat out in public. Just let us know, and if you have special ideas about what works for you, let us know that as well so we can share your tips with others!

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Tantalizing fresh fruit is filling market shelves just in time for summer. Summer fruit selections are naturally sweet to satisfy your sweet tooth, and many have anti-oxidants that help to maintain better health at the same time. There’s no better time than summer to enjoy a healthy diet, as the options seems almost limitless.

Having a piece of fruit can be satisfying as a snack, breakfast topper, or a dessert. While the calorie count is low in moderation, do keep track because calories can add up on certain fruits if eaten in abundance. For example, an average slice of watermelon or banana has between 100 to 150 calories, while an avocado has about 240 calories for one cup of the sliced fruit. But compare that to an average slice of chocolate cake (400 to 450 calories), and you know the best option to choose!

Here’s one of our favorite refreshing summer recipes that you can sip on-the-go or make thick like a milkshake and enjoy it one creamy spoonful at a time.

Berry Burst Smoothie
Preparation time: 5 minutes
Makes 1 glass

• 1/2 cup fresh summer berries (frozen berries can be substituted, if desired)
• 1 small banana, cut into chunks
• 3 tablespoons of your favorite plain, vanilla, or fruit-flavored yogurt
• 2 teaspoons honey or artificial sweetener as desired
• 1/4 cup low-fat milk

1. If using frozen fruits, let the pieces thaw for about 20 minutes. Put all ingredients except for the milk into a blender and blend for about a minute, until smooth.
2. Add the milk, and blend again until frothy. Add more, or less milk, to achieve desired thickness. Pour into a glass to serve.
3. Enjoy!

Do you have a favorite homemade low calorie smoothie? Tell us about it!

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Undergoing weight loss surgery before deciding to become pregnant is a sound decision that can lead to a healthier pregnancy and safer delivery overall. We’re frequently asked about the best time to consider a weight loss surgery when planning to become pregnant or to have another child.

Women are sometimes worried that having a weight loss surgery could be harmful to a healthy pregnancy or to their baby. However, depending on your timetable, losing the weight first before becoming pregnant is not only safe, but can lead to an easier pregnancy experience overall.

We suggest that you first decide what your timetable is for pregnancy and then determine whether pregnancy will fit into your personal health and family plans before making a decision to have weight loss surgery. First and foremost, know that pregnancy is not affected by having a surgery. However, women should avoid pregnancy for at least one year after weight loss surgery. Why? Rapid weight loss and nutritional deficiencies can be harmful to a developing fetus. Immediately following surgery, you will most likely be losing rapid weight and adjusting to your new eating habits. During this transition period to a newer, slimmer you, a pregnancy is not recommended. Once a year has passed and you have returned to a regular diet that is imperative while pregnant, you should be able to have a healthy and typical pregnancy.

When to become pregnant and when to have a weight loss surgery is something that will require careful thought and we welcome discussing your considerations and concerns with you to help you reach your decision. You may also wish to visit with your ob/gyn as well. But you certainly don’t have to wait until having children before having a weight loss surgery. But do consider these facts from pregnancy-info.net:

• Obesity and overall health is a contributing factor to difficulty in becoming pregnant. Having an active lifestyle and maintaining a proper weight helps increase the likelihood of becoming – and staying – pregnant. That’s because fat stores change the levels of hormones your body produces and makes it more difficult to become pregnant.
• Obesity has many health risks associated with pregnancy for the mother, including high blood pressure, fluid retention and swelling, gestational diabetes, and an increased likelihood of a Cesarean section delivery.
• Obesity also puts your developing baby at risk, including neural tube defects, and Macrosoma, which is a condition in which your baby puts on too much weight during development.

Let us know if we can answer any additional questions about this very important decision in your life!

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Memorial Day weekend typically serves as a rite of passage to summertime grilling and the outdoors. It can also serve as a prime time for you to practice some newfound healthy eating habits so that you can enjoy some festive food and fun with family and friends without overloading on the calories.

The good news is that if you’re thinking about cranking up the backyard grill, you’re on the right track! Foods that are grilled, such as chicken, fish, steak, ribs, or burgers, can provide healthier eating than choices that are fried. If you don’t overdo the portion (a closed fist is a quick measure of a typical serving size), pick a lean cut of meat, and don’t heap on the sauces, you’ll have a healthy main course. Avoid altogether or limit choices such as heavily-breaded meats like hot wings and remove the skin from chicken, and you’ll save on calories.

Not surprisingly, it’s the appetizers and side-dishes that can undermine your healthy-eating endeavors. Foods like potato salads made with mayonnaise can set you back the amount of fat you are supposed to consume over an entire day. There is a tempting array of fresh vegetables available on the market today, and choices like fresh corn on the cob, grilled vegetables, or similar complement your meal without the fat and calories. Garden salads are always a great option as long as you choose your dressing carefully. Fresh veggie trays are great appetizers – just avoid the heavy ranch dressing and either opt for fat-free or do without.

Finding a dessert to complete your meal is easy. For something simple and patriotic, consider a parfait made with fresh strawberries and blueberries mixed with vanilla or plain yogurt. (Or, use the yogurt as a dipping sauce to the fresh berries.)

Outdoor eating can provide you with a fast-track way to reach your weight-loss goals while having fun with family and friends. So, put on your sunscreen, keep hydrated by drinking plenty of water, and step outside and enjoy food and fellowship at the same time!

We’ll begin posting some healthy summertime recipes on occasion for you to consider. Of course, you’re always welcome to submit your own and share with us all!

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An important part of your lifestyle change following a weight loss surgery is having a strong support network. You’re either considering or have already made the important decision to get control over your weight through surgery and to begin a new, slimmer, and healthier you. But, having support from trusted friends or family is critical to keep your resolve strong throughout the process.

We tell our patients that weight loss surgery is a tool, but isn’t a magic pill. That means you can’t just have a surgery and revert to any unhealthy habits and expect to achieve your goals. With that in mind, a person – whether it is your spouse or partner, best friend, or someone you do choose to tell about your surgery – to act as your cheerleader is one way to achieve that success. If possible, involve that person in your decisions leading up to the surgery so he or she will be in-the-know about what to expect immediately afterwards and after you’ve started losing weight. Perhaps your team supporter can also join you on walks or help you with menu selections and portion control. You’ll be much happier knowing you are not on this journey by yourself.

Who will make the best support network? That’s up to you, of course, but choose your person(s) carefully. Make sure the individual you ask:

• wants you to succeed with your weight loss and overall health and fitness goals
• is available to help you during the decision-making process as well as during recovery and while you are losing weight
• will demonstrate PMA (positive mental outlook)
• will keep your surgery confidential, if that is what you choose
• will not attempt to undermine your weight-loss efforts
• will help you to resist temptation and choose healthier choices when at restaurants and shopping for food
• will offer you a helping hand
• will take great pride in your successes

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Changing your lifestyle is all about avoiding unhealthy situations like eating while watching TV, but that can be very hard when you can’t control your environment, like at work. While we struggle to live a healthy lifestyle, our coworkers can unintentionally pull us away from our good intentions.

To avoid becoming a desk zombie it’s important to take regular breaks in order to stay alert and focused. If you are sitting at your desk for hours at a time without any breaks it is not only detrimental to your back and neck, but it can also weaken your focus on staying away from those office snacks.

It’s important to take regular breaks after an hour of work at your desk. It will help you refocus and stay alert and you can add a few steps to your otherwise immobile day. However, avoid taking your breaks around food. I’ve been known to grab a handful of papers and walk through the office like I’m headed somewhere, but in reality I’m just doing a little power walking and refocusing on the tasks for the day.

Here’s a list of 7 programs that will help you remember to get out of your seat and take a break at regular intervals.

RSI Warrior (Windows, $50)

Stretch Break (Window, $45)

Stretchware (Windows & Mac, $25)

Workrave (Windows, Free) Highly recommended

MacBreakZ (Mac, $25)

Timeout (Mac, Free) Recommended

AntiRSI (Mac, Free) Easy to use

At the Nicholson Clinic we are not only concerned with your weight, but we want you to be slim so you can stay healthy. If you are interested in learning more about weight loss surgery take a look at NicholsonClinic.com

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For those who have started the weight loss surgery journey, I’m sure you’ve already run into this situation before. Someone is misinformed about what bariatric is all about and they expected you to lose 10 or more pounds a week! That’s just not realistic.

What they don’t realize is that weight loss surgery is only a tool. The real magic happens over time. Taking small steps towards a progressive lifestyle change is the goal. Don’t let negative people tell you that they know someone that lost 50 pounds in one month after weight loss surgery. The fact is you should expect to lose weight at a steady rate.

Today is Friday the 8th and we’re ending the first week in May, so if you have a goal set for the end of May it should be around 10 pounds less than you weighed at the beginning of May. Typically you should lose around 2-3 pounds a week.

Don’t let negative people set your expectations. They don’t care about you or your journey. Like Sherry said in her video, “you have to do it for yourself, if you do it for someone to see if that will change their opinion of you it most likely won’t.”

Listen to your weight loss surgeon. Together both of you can find the balance that is right for you.

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I just had to share this article I found on the That’s Fit blog. They give tips on how to use your kids as fitness accessories. I just had to laugh at the visual image that brought to my head, but after I read through some of their tips I thought it might actually be worth sharing.

• Make good use of the bike trailer. Cycling is great exercise, but tow 30-75 pounds of kid on your next ride and you’ll immediately give that workout a boost. Plus, your kids will get some fresh air too.
• Rather than creep along beside kids who are old enough to ride on their own, ditch your wheels and jog next to them instead.
• Monkey around. Your kid can cross the monkey bars; why can’t you?
• Have a new baby? Try sitting on your fitness ball while holding her. You’ll strengthen your core muscles, and the bouncing motion might put her right to sleep.
• Squeeze in strength training whenever you can: Do one squat for every push you give your tot on the swing, do tricep dips on a park bench or walk laps around the shallow end of the pool while your kids swim.
• Never sit and watch at the playground. All that running, climbing and swinging is good for you too.
• Start a new tradition — the family walk or bike ride — and stick to it every day, before or after dinner.

I’m sure there are lots of other creative ways for parents to stay active while including their kids. If you’ve got a good idea, tell us about it in the comments or send us a tweet @NicholsonClinic.

Use Your Kids as Fitness Accessories from That’s Fit

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