At Barker Bariatric, we understand the physical and emotional discomfort behind excessive weight gain. Get rid of the guilt and get your life back, today! Call us to schedule your no-obligation weight loss surgery consultation, or to learn more about Dr. Wade Barker and his team of weight loss experts.

1. Plan your workouts at the beginning of the week, so shopping, cooking and entertaining don’t get in the way. Even better, plan to meet a friend at the gym at least four times during the week, and pencil-in the appointment on your calendar. When you know someone’s waiting for you, you’re less likely to skip your workout session.
2. Don’t throw in the towel during the holidays. It’s easy to say, “I’ll just lose the weight later,” but it’s a lot easier to avoid weight gain in the first place. Vow to enjoy holiday treats in small doses, and stick with your healthy eating plan the rest of the time.
3. Focus on friends and social opportunities during the holidays–instead of food. Sure, it’s fine to splurge on a meal or dessert now and then, but don’t let food become the core of your holiday experience.
4. Just as you should avoid grocery shopping when you’re hungry, you should also avoid party-hopping when you’re hungry. Make sure you drink plenty of water and eat a healthy snack before you attend a holiday gathering. You’ll be more likely to exercise discipline if you’re not starving at the get-go.
5. Plan a “cheat meal” or a “cheat day.” It will give you something to look forward to, and will help you stay on track in the meantime.

The most important thing to remember this holiday season is persistence. A slip-up here and there will not ruin your healthy holiday plans, so forgo the pity party and get back on track, ASAP. Your body will thank you for it, and you’ll start the New Year right.

“The toy is not what’s causing us to be fat,” says registered dietitian Toni Bloom. “What’s causing us to be unhealthy and to gain weight over time is to make consistently poor choices, to overeat compared to the food amounts that we need, and to not be moving our bodies as much as our bodies require.”

While a final vote is still pending before the new ruling takes affect, the board has a super majority and can overrule San Francisco’s mayor if he chooses to veto the legislation. Get the full story here, and then let us know what you think. Should the government get involved in America’s obesity crisis? We’d love to hear your thoughts on the matter.

In the meantime, you can make your own healthy choices by remembering that fast food is high in calories, contains a variety of trans-fats, and is often made with monosodium glutamate (MSG)–which has been linked to adult and child obesity. Eating fast food in moderation (if at all) is the best decision you can make for your health, and the health of your growing children.

Interested in finding out more about fending off obesity and improving your health? Visit Dr. Barker’s e-store for books, vitamins, resources, protein products and more–or call 1-888-OneDrBarker today to schedule your customized weight loss consultation.

“Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded.”

– Goethe

You may already know that almonds are one of the most nutritious nuts (they’re low in saturated fats and full of healthy phytochemicals!). But a new study released by Penn State found that a diet rich in walnut oil and walnut meats can help your body better manage stress–and who doesn’t need that?

Why Walnuts?

Like flax seeds, walnuts are rich in fiber and polyunsaturated omega-3 fatty acids. This fiber/omega-3 combination is believed to reduce bad cholesterol (LDL) and manage inflammation in the body. As a result, blood pressure is lowered and vascular stress is reduced–which may help to lower the long-term risk of cardiovascular disease.

More About the Study

The Penn State study was six weeks long, and focused on 22 healthy adults with high LDL levels. When participants added walnuts and walnut oil to their diet on a daily basis, resting blood pressure was reduced. In addition, when participants were put in a high-stress situation (like giving a speech or immersing their feet in icy-cold water), blood pressure response was lowered. When flax oil was added to a walnut-rich diet, participants also showed improved vascular health (found during diagnostic ultrasound). Current study findings were reported in a recent issue of the Journal of the American College of Nutrition, and you can read more about the study here.

How Many Walnuts Are Enough?

While there’s no “magic number,” researchers got results with an average of nine walnuts per day (although consumption was adjusted based on required caloric intake of participants). Walnuts were eaten whole, added to muffins and sprinkled over salads. Flax oil was mixed into muffin mixes and salad dressings, as well.

“This is the first study to show that walnuts and walnut oil reduce blood pressure during stress,” said Sheila West, Penn State Associate Professor of Biobehavioral Research. “This is important because we can’t avoid all of the stressors in our daily lives. This study shows that a dietary change could help our bodies better respond to stress.”

What Other Foods Reduce Stress?

Managing stress is an important way to improve your overall health, and WebMD says that other foods may help, as well.

• Gobble some spinach: Rich in magnesium, spinach regulates cortisol levels that are increased when our body is in fight-or-flight mode. Replenish magnesium and lower your cortisol (which calms you down) by eating a spinach salad or wrap for lunch.
• Trade coffee for black tea: Researchers have discovered that black tea also regulates cortisol levels, and allows you to calm down more quickly after stressful situations. Coffee, on the other hand, may raise cortisol levels–making you more tense after stress strikes.
• Half an avocado: High in potassium (higher than bananas!), avocados reduce blood pressure by naturally raising potassium levels. And avocados are rich in healthy fats that your body needs to manage vascular stress.
• Munch on raw vegetables: Veggies like carrot sticks, celery and bell peppers can all provide mechanical stress relief and reduce jaw tension that builds when we’re under pressure. In addition, they’re vitamin-packed–so you’re getting even more bang for your buck when you snack on them.

For more information about diet for weight loss or exercise and stress relief, attend our health seminars. Visit the news page for scheduling updates, or call 1-888-OneDrBarker for more information.

• According to EatItUpBook.com, Dr. Connie Stapleton’s book, Eat It Up! is, “the first book incorporating a whole person, mind/body/spirit approach to prevent weight regain in the months and years following weight loss surgery … Eat It Up! offers skills and strategies to overcome difficulties following weight loss surgery, resulting in the reward of lifelong happiness and healthy living, free from weight regain.

• Available in our online store, Making the Journey Together is a helpful book of FAQs answered by other Barker Bariatric patients. Their experiences speaks volumes!

• In this poignant book by singer Carnie Wilson, Wilson shares her lifelong struggle with obesity–and her personal experience with weight loss surgery. It’s an inspirational read written by someone who understands obesity and its effects on every aspect of life.

To find out more about bariatric surgery options or discover how to make your gastric bypass, Lap-Band or Realize surgery a success, visit our online store. We also carry a variety of vitamins, protein options and pre-op meal replacement products to improve your health and help you prepare/recover from your surgical procedure. Call 1-877-OneDrBarker for more information.

Does this sound familiar? It’s the story of Karen, a valued patient of our Dallas, TX clinic. The results of Karen’s gastric bypass surgery are inspiring, but the decision wasn’t easy. If you’re on the fence about weight loss surgery, Dr. Barker and his staff can help. During your initial consultation, we’ll review your health history, discuss your previous weight loss strategies and determine whether you’re a candidate for weight loss surgery. It’s not for everyone, but it’s life changing for many.

For a video of Karen’s story, click below–and call 1-888-OneDrBarker to schedule an appointment today.

Karen’s Story

“While the decline and stabilization of obesity among certain groups is encouraging, we are seeing an increase in disparities that is troubling, especially among the most severely obese youth,” said the study’s first author, Kristine Madsen, MD, MPH–who is an assistant professor of pediatrics at UCSF. “As our country becomes increasingly diverse, it is critical that we act quickly to address these disparities.”

The UCSF authors studied weight trends and body mass index (weight to height ratio) results from 2001 to 2008, targeting Hispanic, white, Asian, black and American Indian teens. Adolescents are considered obese if they have a BMI of 95 percent or above–and fit the “severely obese” category when the BMI is 99 percent or over.

After completion of the 8-year study, data suggested that obesity rates are decreasing among white and Asian groups, leveling off for Hispanic children and black males. Obesity rates among black and American Indian girls, however, are continuing to grow, and the groups are also seeing growing numbers of severely obese teens.

“We need to focus on implementing real change in the places where kids spend most of their time — at home, at school and in the after-school arena — to encourage healthier habits and reduce consumption,” Madsen said. “Priorities must be reconsidered so that health is not an afterthought.”

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So, what can you do about your teen’s health? The first, and most obvious step, is to encourage positive eating and activity habits. Plan healthy, balanced meals and family physical outings–like bike rides and walks–on a regular basis. In addition, write letters to your school and district administration to discourage the inclusion of soda and candy vending machines on school campuses. In response to parent concerns, many campuses have either banned vending machines altogether–or included only healthier options like juice and water. Finally, talk to your teen about the benefit of healthy lifestyle changes vs. quick fixes like diet pills. Many fad diets rob children of important vitamins, minerals and other nutrients–and any weight loss benefit they provide is short term, only. The best way to lose weight, and keep it off, is through permanent changes in daily diet and exercise.

Concerned about an obese teen? Call the weight loss experts at Barker Bariatric. Treating all ages and health conditions, our team can recommend weight loss options that will transform adolescents and help them achieve a healthier, happier lifestyle. Call 1-888-OneDrBarker for an appointment.

The study found that test subjects felt “fuller” and more satisfied after eating portions that seemed larger than they were. For example, in one experiment, participants were provided with a list of smoothie ingredients. 1/2 were shown pictures small fruit portions, while the others were shown images of larger fruit portion. Participants were then asked to rate their hunger before and after smoothie consumption. Participants who viewed the larger fruit portion reported feeling satiated for longer, though both groups consumed the same actual smoothie size and ingredient ratio.

According to study author Dr. Jeff Brunstrom of the UK’s University of Bristol, the study may also translate into food labels and packaging techniques. “Labels on ‘light’ and ‘diet’ foods might lead us to think we will not be satisfied by such foods, possibly leading us to eat more afterwards,” added Dr. Brunstrom. “One way to militate against this … might be to emphasize the satiating properties of a food using labels such as ’satisfying’ or ‘hunger relieving’.”

And while labeling foods as “satisfying” or “hunger relieving” may sound good to those attempting to lose weight, chances are it will be harder to get food manufacturers on-board when “light” and “lowfat” labels are driving sales. So, what mind tricks can you try on your own brain? Weight loss experts suggest abandoning large plates for smaller ones, so it looks and feels like you’re eating more than you are. In addition, try setting a timer after you eat. It takes 20 minutes to feel satiated after a meal, so it’s important to wait before returning for seconds. After 20 minutes, you may decide you’re full after all! While you’re waiting on the timer, put away the leftovers. If you have to hassle with getting everything out again, you may avoid seconds and opt for a simple piece of fruit, instead.

Struggling with weight loss? Visit Barker Bariatric Clinic to discuss surgical options that can help.