Dear Friends & Family of LapSF and the Surgical Weight Loss Center of Hawaii,
Going to the movies is a fun treat, but only if you can bypass the concession stand. Many times I hear people placing movies and popcorn hand-in-hand. The calories and fat that typically come in even the small size, would almost account for 1/2 a day's calorie intake. So please beware!
At an AMC Theatre, the Small popcorn contains:
- 6 cups of popcorn
- 370 calories
- and 20 grams of saturated fat!
It's recommended to keep intake of saturated fat less than 7% of your calorie intake. After weight loss surgery, when an average daily intake is about 1,200 calories/day, that's limiting your saturated fat intake to less than roughly 9 grams of saturated fat a day. You can see that movie theatre popcorn is certainly not a good choice! Have your meal or a small snack prior to visiting the theatre. Temptation will be less and you'll feel better when you leave!
There are two main types of "nighttime nibblers". Some nibblers eat most of their calories from dinnertime onward. Their night eating habit causes them to awaken without a morning appetite, which leads them to go throughout the day without eating much. As a result, by the time they approach dinnertime, they are ravenous and the cycle continues. For others, nighttime eating is not a matter of being hungry – it is result of habit, boredom, stress, or fatigue after a long day. It’s quiet at night, no one is around to see you eat, and it's a peaceful time to enjoy your favorite foods.
Regardless of what type of "nighttime nibbler" you are, your eating habits will need to change if you plan to lose weight and keep it off permanently. Although the body does not process foods differently after dark, nighttime tends to be the most sedentary time of the day when your calorie needs are minimal. The bottom line is, if you eat more calories when you're not expending as much energy, you're likely to gain weight.
Breaking Free of Late-Night Eating:
The ideal solution is simple! Eat three, pre-planned, square meals a day and avoid all between-meal eating. Resolve not to eat after dinner or after a pre-determined time.
Increase the protein in your dinner. Protein has the greatest staying power to keep hunger at bay.
Nighttime munching often involves unhealthy choices such as ice cream, chocolate, chips, etc. Therefore, remove all unhealthy “trigger foods” from your home. Remember… out of sight, out of mouth!
· Drink plenty of water. Not only will it help you stay hydrated, it will give you something to do with your hands and mouth.
· Unhealthful eating habits are often triggered by your surroundings. Therefore, reset your nighttime routine to reduce your exposure to activities or environmental triggers associated with eating. For example, watch television in a different room, take your shower at night instead of in the morning, or take on a new activity such as reading or doing a puzzle.
· Plan one healthy snack per night. Satisfy your cravings with a low calorie alternative like herbal tea, a handful of veggies, or a piece of string cheese.
· If you are still hungry after your planned snack, practice activities to signal “doneness” such as brewing a cup of tea, brushing your teeth, or turning the lights off in the kitchen.
· Limit all eating to the kitchen or dining room. Additionally, always eat with utensils and while sitting down at a table. This helps curb "eating amnesia" or mindless munching.
· Eat mindfully. Eat slowly and savor the taste of your food. Give yourself 15 to 20 minutes for your brain to get the signal that you have had enough.
· Let your journal be your friend! Use your food journal to help you track your meals and keep you on target with your eating plan.
Adapted from WEBMD article by Kathleen Zelman, MPH, RD, LD
Looking for something new for the freezer? Check out Omega Food's Salmon Burgers.
Each patty is about 3.5 ounces and contains:
- 100 calories
- 2 grams of fat
- 3 grams of carbohydrate
- 18 grams of protein
Omit the bun, serve on a bed of lettuce, couple with steamed vegetables and you've got a quick and healthy dinner.
Upcoming Seminars & Support Groups|
San Francisco Seminar & Support Group w/ Dr. Jossart
Monday, May 10th from 6-8pm
2100 Webster Street, Suite 106 Spivey Room
*Dr. Jossart to conduct seminar along with Plastic Surgeon as guest speaker.
San Francisco Seminar & Support Group w/ Dr. Cirangle
Monday, May 17th from 6-8pm
2100 Webster Street, Stuite 106 Spivey Room
*Dr. Cirangle to conduct seminar along with Amy Ingols, RD as guest speaker.
Sacramento Seminar & Support Group
Saturday, May 15th from 9-11am
Red Lion Hotel at Arden Village
1401 Arden Way
Stockton Seminar & Suport Group
Saturday, May 15th 1-3pm
Courtyard Mariott, 3252 West March Lane
Petaluma Seminar & Support Group
Saturday, May 15th from 9am - 12pm
Sheraton Petaluma, 4th Floor
745 Baywood Drive
Eureka Seminar & Support Group
Thursday, May 20th from 7-9pm
Red Lion Hotel
1929 4th Street (4 blocks from downtown)
Monterey Seminar & Support Group
Monday, May 24th from 6:30-8:30pm
Hyatt Regency Monterey
1 Old Golf Course Road
San Jose Seminar & Support Group
Wednesday, May 26th from 6-8pm
2425 Sameritan Drive
*Located in the teleconference trailers in the East parking lot.
Honolulu Seminar & Support Group
Saturday, June 5th from 10am - 12pm
Oahu Veteran's Center
1298 Kukila Street
Honolulu, HI 96818
click here for upcoming events
--The Team at Laparoscopic Associates of San Francisco & the Surgical Weight Loss Center of Hawaii