Dr. Balder's simple rules for SUCCESS:
1. Eliminate WHITE CARBS (see detailed "healthiest grain" information below)
- Simple sugars
- Flour products
2. Eliminate Caffeine. Caffeine intake will cause a reactive insulin surge which in turn causes your body to try to store its food intake as fat (it therefore causes or stimulates fat buildup and weight gains)
3. Exercise 30-40 minutes (CARDIO) 5-6 days a week; intensity should increase steadily from baseline in a weekly fashion. Dr. Balder will prescribe specific plan to optimize your care.
4. Don't drink while you eat (this is a hard one when you get started, but will make all the difference in the world) - stop drinking at least 30 minutes before you eat, and at least 45-60 minutes after you finish eating.
5. Between meals, always drink first (most patients wrongly associate thirst with hunger, so if you drink water or a protein shake and the hunger will most often resolve and not lead to intake of unnecessary calories.
If patients change and follow these simple rules they can become ROCK STARS of weight loss! Without the necessary lifestyle change, the lap band or any restrictive procedure will not work alone or meet your expectations.
Which WHOLE GRAIN is the HEALTHIEST?
|GRAIN TYPE||HEALTH VALUE||RECOGNIZED BY:||GRAIN BIOGRAPHY:|
|WHOLE GRAINS||HEALTHIEST||100-percent whole wheat.|
Made from red or amber colored wheat. Whole grains are unaltered and contain bran, germ, and endosperm, which contains minerals, fibers, antioxidents, phytochemicals, magnesium, and vitamins. Because it isn't modified, it has a somewhat rough texture and may taste bitter or nutty.. Natural grains don't cause a spike in insulin. THey are slow burning complex carbohydrates and give long lasting energy. Whole grain flours and breads should be refridgerated because the small amount of natural fat contained within them causes them to spoil quicker.
|WHITE WHOLE WHEAT||HEALTHIEST||Unbleached white whole wheat; hard white whole wheat.|
Made from a rare type of wheat, white, or albino wheat is broken down by the digestive system slowly, producing lower levels of insulin. It's a good alternative for those who want the benefits of whole wheat grain but the texture and taste of white bread.
|SPROUTED GRAINS||EASY TO DIGEST||Sprouted whole wheat, Sprouted whole millet|
As a type of whole grain, these are soaked in water to retain nutrients and minerals. Sprouted wheat contains 4 times the amount of niacin and about twice the amount of vitamin B6 and folate as unsprouted wheat. It also contains more protein and fewer starches.
|MADE WITH WHOLE GRAINS||SEMI-HEALTHY||Rye, Whole Grain, Whole Wheat.|
If there is no defined percentage on the label, it is most likely made up of mostly refined grains and only contains a negligible amount of whole grains. If it says 100% whole wheat it should technically be made up of only whole grains.
|WHEAT BREADS||SEMI-HEALTHY||Stone grain, seven- grain, twelve- grain, mixed grains|
If they are not 100% true whole grain wheat, they contain a mix of grains. Some can contain three-fourths refined white flour and only one-fourth whole wheat flour. The term wheat bread means its made from just wheat, not necessarily whole wheat. These terms are confusing, but completely different.
|WHEAT PASTAS||SEMI-HEALTHY||Seven-grain, Twelve-grain, brown rice.|
If pasta is not 100% true whole grain wheat pasta (just like the bread), they contain a mix of grains. Some can contain three-fourths refined white flour and only one-fourth whole wheat flour. The term wheat bread means its made from just wheat, not necessarily whole wheat. These terms are confusing, but completely different.
|MULTIGRAINS||SEMI-HEALTHY||Whole wheat bread; "made with wheat flour".|
Multigrains consist of refined grains (at least 2 different grains) that are colored dark to make them appear as if they are whole grains.
|FORTIFIED GRAINS||LEAST HEALTHY||Cracked wheat, "from whole wheat", oat bran, whole bran, stoned wheat, nine-grain wheat.|
Enriched and fortified whole wheat is nothing more than processed grains devoid of nutrients and minerals. Manufacturers then try to "restore" what was stripped from the grain during its processing, bu adding nutrients.
|REFINED GRAINS||LEAST HEALTHY||White bread, white rice, white flour, refined cornmeal, enriched flour, wheat flour.|
These grains are stripped, bleached, and processed removing the bran and the germ to give a longer shelf life. They usually contain added vitamin B and iron. Highly refined starches are a poor nutritional option for weight loss as they are broken down by the body as sugar. This causes an insulin surge and potientiates weight gains. There are other potentially harmful properties throughout the body with this added sugar load as well.