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You are probably familiar with the expression, “rise and shine.” Now, scientific evidence is taking this expression to a new level by suggesting that morning sun exposure can help individuals lose weight. Let’s explore the study findings.

About the Study

In a study recently conducted by the Northwestern University Feinberg School of Medicine in the United States, researchers explored how getting morning sun exposure affects weight loss efforts. The findings from the study were published in the peer-reviewed scientific journal PLOS ONE.

Fifty-four study participants, at an average age of 30 years old, wore wrist monitors that tracked their exposure to sunshine in the mornings, for seven consecutive days. The participants also kept food journals in which they recorded what they ate and how many calories they consumed each day.

The results from the study showed that the participants who were exposed to more sunlight in the morning had lower BMIs (body mass indexes) than the individuals who got less exposure to sunlight in the a.m., regardless of age, activity levels or the foods they ate.

The Correlation Between Morning Light and Weight Loss

The researchers pointed to two possible reasons that individuals who got more morning sunlight exposure had lower BMIs than those who got less.

The first explanation is that being exposed to sunlight during the morning, instead of later in the day, helps synchronize your internal clock. This, in turn, contributes to a steady, healthy sleep cycle. In addition, there is a proven link between getting a good night’s sleep and maintaining a healthy weight. One reason this is true is that getting at least seven hours of sleep each night helps regulate the hormones that cause the sensation of hunger and helps individuals stay focused and preserve their willpower, so they make healthier food choices throughout the day.

The second reason that morning sunlight exposure might help individuals lose weight is related to the first reason: Morning sunlight has a larger amount of blue light; and blue light has the strongest effect on the body’s circadian rhythm, which, again, helps regulate physiological functions, including metabolism, allowing them to work as efficiently as possible during every 24-hour cycle.

How Much Sunlight Should You Get in the A.M.?

For the sun to have the desired effect on your body’s circadian rhythm, and therefore on your efforts to lose weight, you need about 20 to 30 minutes of sun exposure between 8 a.m. and noon. You can compound the positive effects of morning sun exposure on weight loss efforts by exercising outside in the morning. This activates your metabolism earlier in the day so you burn more calories over the course of the day, and might motivate you to make healthier food choices throughout the day. If you cannot get a morning workout in, try to save a bit of time in the a.m. to enjoy a healthy breakfast or your cup of coffee outside. Make sure your face is pointing toward the sun. Your figure will thank you.

To schedule an appointment with Dr. Kuzinkovas to learn more about your weight loss surgery treatment options, please contact Advanced Surgicare by calling 1 300 551 533.

Do you ever wonder why a plain white bagel, which has very little fat (1.5 grams) and is about 250 calories, is not considered to be a healthy food item while a 36-gram serving (¼ cup) of almonds, which has 18 grams of fat and is about 210 calories, is a healthier snack choice?

Here, Dr. V. Kuzinkovas and the team at Advanced Surgicare explain what makes a food item nutritious.

Our Nutritional Needs

Everybody needs certain vitamins, minerals and other nutrients for their bodies to function properly. For instance, your body needs vitamin A to support growth, the immune system, vision and reproduction as well as vitamin D to absorb calcium and promote bone health. Your body also needs a certain amount of protein to build and maintain muscle mass. It even requires a small amount of monounsaturated and polyunsaturated fats (i.e., “good” fats) to promote sound cardiovascular health.

By eating a wide variety of foods from each of the five food groups — whole grains, fruit and vegetables, protein, dairy, and fat and sugar — you should be able to get the vitamins, minerals and other nutrients that your body needs.

That being said, not all food groups are created equally. For instance, your body requires much more protein than it does mono and polyunsaturated fat. Therefore, to be healthy, you should eat more whole grains, vegetables and protein than you do dairy, fat and especially sugar.

In addition, every person’s nutritional needs are different, depending on his or her sex, height, body frame, metabolism, etc. Males tend to need more protein because they inherently have more muscle mass. Also, a very active adult male might need to consume 2,000 or more calories a day while a small, less active woman might only require 1,400 calories a day.

Good Nutrition = A Balanced Diet

No single food item contains all the vitamins, minerals and other nutrients that your body needs. For instance, a green bell pepper is a great source of vitamin C and contains some fiber, but it is not a good source of protein. So, a healthy eater might have some tofu with the green bell pepper to get the protein he needs. That same person needs a small amount of monounsaturated and polyunsaturated fats to keep his heart healthy, so he might then eat a ¼ cup of almonds, which is a great source of good fats.

In this manner, the healthy eater consumes some of this and a little of that, from each of the five food groups, until he has eaten a well-balanced diet that has provided all the vitamins and nutrients he needs.

Why Certain Food Items Are Not Nutritious

Food items are not nutritious if they do not offer a significant amount of any of the vitamins, minerals or other nutrients that the body needs to function soundly. Furthermore, if a food item does not offer any nutritional value and contains high amounts of sugar, bad fats, salt, etc., it is unhealthier still.

Going back to the original example, although the plain white bagel does not contain much “bad” fat (i.e., trans and saturated fats), it also does not provide any needed nutrients; the bagel is simply a source of “empty” calories.

The Bottom Line

The bottom line is that nutritious foods are whole, unprocessed foods that offer some of the nutrients your body needs while containing very little or no sugar, trans fats, saturated fats, salt and other ingredients that can be harmful to the body when eaten in large amounts.

To eat a healthy, well-balanced diet, you should stay away from refined and processed foods such as bagels; these items are usually devoid of any nutritional value. You should, however, eat a wide variety of natural, whole (unprocessed) foods from each of the five food groups, in the amounts recommended by your nutritionist or the Department of Health.

To schedule an appointment with Dr. Kuzinkovas to learn more about healthy eating and the surgical treatment options for individuals suffering from obesity, please contact Advanced Surgicare by calling 1 300 551 533.

It seems as though everyone is talking about the “paleo” diet these days. You might be wondering what it is and if you could benefit from trying it. The answer is that, yes, the paleo diet might be beneficial for individuals who are trying to decrease their percentage of body fat. Let’s take a closer look at what it entails.

Eat Like a Caveman (or Woman)

“Paleo” refers to the Paleolithic era, otherwise known as the Old Stone Age. Thus, the paleo diet is based on the idea of eating as if one were living during the Paleolithic era. Given that our Stone Age ancestors were hunters and gatherers (and not farmers), this means eating only food items that could be hunted or found in nature (versus those that are farmed and / or processed). Basically, if a caveman did not have access to a certain type of food, individuals following the paleo diet will not eat it.

Foods That Are Allowed on the Paleo Diet

Individuals following the paleo diet eat:

• Fish and other seafood
• Grass-fed meats
• Fresh veggies
• Fresh fruits
• Eggs
• Seeds
• Nuts
• Healthy oils, such as olive, coconut, avocado, flaxseed, walnut and macadamia

Foods That Are Not Allowed on the Paleo Diet

Those on the paleo diet do not eat:

• Legumes (including peanuts)
• Cereal grains
• Dairy
• Refined sugar
• Potatoes
• Processed foods
• Foods high in salt content
• Refined vegetable oils
• Candy / junk food

The Philosophy Behind the Paleo Diet

In order to understand the philosophy behind the paleo diet, envision the timeline of humanity as a 12-month calendar. For the first 11.95 months, our human ancestors were hunters and gatherers. It is only in the past .05 months of the year that we have started farming. Farming has caused a dramatic transformation in our diets, which now include processed grains and dairy products, neither of which were part of our early ancestors’ diets. Adherers of the paleo diet posit that although our diet has changed as a result of agriculture, our genetics have not had time to adjust to the new diet; therefore, the human body still responds best to the type of diet our Stone Age ancestors followed.

Learn More About Healthy Living

For individuals recovering from bariatric surgery, following the paleo diet can be beneficial to their weight loss efforts. For more information about available bariatric surgery options, such as the Lap Band System or gastric bypass, contact Dr. Kuzinkovas of Advanced Surgicare. He will work with you to devise a weight loss surgical treatment plan, complete with nutritional counseling, to help you lose weight successfully and keep it off over the long run.

To schedule an appointment with Dr. Kuzinkovas to learn more about your weight loss surgery treatment options, please contact Advanced Surgicare by calling 1 300 551 533.

Have you been told that you suffer from “obesity,” yet no one has explained exactly what this term means? At Advanced Surgicare Clinic in Sydney, we believe that in order to lose excess weight and lead a healthier lifestyle, you must first understand the health condition you are trying to overcome: obesity. Here’s a look at what obesity is, how it is measured and how it affects your health.

Obesity, Defined

Obesity is a health condition characterized by having an excess of body fat. Specifically, someone who suffers from obesity is classified as having a body mass index, or BMI, of 30 or more.

How Obesity Is Measured

Obesity is measured in various ways, but the two most common measurements of obesity are BMI and waist circumference.

BMI can be calculated by dividing your bodyweight (in kilograms) by your height (in meters squared). In general, an adult with a BMI of 30 or more suffers from obesity.

Waist circumference can be determined by wrapping a tape measure around your natural waist, the region below your rib cage and above your hip bone. An adult woman with a waist circumference of 89 centimeters or more has an unhealthy waist circumference. An adult man with a waist circumference of 102 or more has an unhealthy waist circumference.

How Obesity Affects Your Health

Suffering from obesity puts you at increased risk of developing certain related health problems, such as cardiovascular disease, hypertension (high blood pressure), type-2 diabetes, high levels of cholesterol, asthma, sleep apnea, osteoarthritis, certain cancers (i.e., colon, endometrial, breast) and others.

Fortunately, losing excess weight with the help of bariatric surgery often resolves obesity-related health conditions.

If You Need Help Combating Obesity

Do not be ashamed to ask for help if you suffer from obesity. At Advanced Surgicare Clinic, compassionate bariatric surgeon Dr. V. Kuzinkovas is ready and happy to help. To schedule an appointment with Dr. Kuzinkovas to learn more about your weight loss surgery treatment options, please contact Advanced Surgicare Clinic by calling 1300 551 533.

Living a healthy lifestyle does not necessarily mean depriving yourself of all your cravings. However, it does involve making healthier food choices, eating smaller portions and limiting your salt, sugar and fat intake. The good news is that Mother Nature has equipped us with plenty of sweet treats that are fine to indulge in — in moderation (i.e., once or twice a week). Here are some healthier food options to satisfy a sweet tooth.

Baked Apple

This one is easy to make. Simply core an apple, place it in a baking dish with a bit of water on the bottom of the dish to keep the apple from sticking, and bake it in the oven at 177-degrees Celsius until the apple has collapsed slightly and is lightly browned.

You can even stuff the center of the apple with cinnamon, pecans, whole oats and a small dollop of honey, if you desire.

Dark Chocolate

The key with eating chocolate is to choose a dark chocolate with more than 70 percent cacao. The milk chocolate varieties are loaded with sugar and fat. In contrast, dark chocolate does not have as much fat and added sugar, so it is fine to eat some in moderation (i.e., one or two tiny squares). Also, dark chocolate is high in antioxidants and has been shown to help regulate levels of cortisol, the stress hormone.

Frozen Grapes

This is another extremely easy treat to prepare. Simply wash the grapes and pop them in the freezer for a few hours until they are frozen. Frozen grapes are sweet, extremely refreshing during the hot summer months and have an enticing texture. In addition, grapes contain resveratrol, which studies suggest may help promote blood vessel health and lower LDL cholesterol levels.

Chocolate-Avocado Pudding

This treat takes about 10 minutes to prepare. You will need the following ingredients to make two to four servings:

4 ripe avocados
1/4 cup light coconut milk
4 tablespoons unsweetened dark cocoa powder
3 tablespoons honey
50 grams of dark chocolate (72 percent or higher), melted
2 teaspoons vanilla extract
1/8 teaspoon salt

Directions:

Remove the avocados from the skin, pit them and place them in a food processor. Blend the avocados until combined and creamy. Add in all the remaining ingredients, blending until pureed, scraping down the sides when needed to combine. Taste the mixture and add additional seasonings (e.g., cinnamon) if desired. Blend for a good one or two minutes until the mixture is completely creamy.

Bon appétit!

To learn more about transitioning to a healthier lifestyle, please schedule an appointment with Dr. Kuzinkovas by contacting Advanced Surgicare at 1300 551 533.

At Advanced Surgicare Clinic, we understand that it can be hard to stay active, especially when you are just starting to make fitness a priority or after a long day at work. However, doing a manageable amount of exercise each day will help you stay healthy as well as provide other benefits such as helping you manage stress. With this in mind, here are three ways to motivate yourself to stay active.

Set Manageable Fitness Goals

If you are just starting out with your fitness goals, go slowly. You do not have to do 100 pushups immediately or run a marathon. Instead, set manageable fitness goals that you feel you can achieve and maintain. If you set unrealistic goals off the bat, you will only end up feeling discouraged.

For instance, take a 10-minute walk each day or take the parking spot that is farthest away from the door when you are grocery shopping. Add a small amount of incidentalexercise into your daily routine, build on it each week and before you know it — you will achieve significant progress.

Make Fitness Fun While Enjoying the Scenery

When exercising, it is important to choose activities that you find fun! The time really does fly by when you are having fun and are focusing on the beautiful or interesting scenery around you.

For example, go for a hike while enjoying your natural surroundings. Other ideas include taking your dog for a walk on the beach, swimming in the ocean or playing with your children in the yard. You can also participate in various charity fun run / walk activities in the city or countryside. These events usually attract thousands of people, provide a fantastic atmosphere and are extremely motivating in that seeing other people in excellent spirits who are doing their best to stay healthy tends to inspire others to do the same.

Reward Yourself for a Job Well Done

Once you have reached a fitness goal (no matter how small), reward yourself — just not with food. Instead, treat yourself to new clothes, a date with your favorite friend, a massage, a hot bath or simply quiet time with a book. Choose a reward that is meaningful to you, but that does not impede your healthy lifestyle.

Making Fitness a Part of Life

By starting small, making fitness fun and treating yourself to a well-deserved reward when you have attained your goals, staying active will soon become a permanent part of your life.

To learn more about transitioning to a healthy lifestyle, please schedule an appointment with Dr. Kuzinkovas by contacting Advanced Surgicare Clinic at 1300 551 533.

For individuals struggling with obesity, their weight is not just a cosmetic concern; it is a health concern as well. This is because people struggling with obesity often have related health conditions, referred to as “co-morbidities.” Thankfully, losing excess weight with the help of bariatric surgery can resolve many or all obesity-related co-morbid health conditions.

Co-Morbidities

The following are common obesity-related co-morbid health conditions:

• Heart disease
• High blood cholesterol levels
• Type-2 diabetes
• Hypertension (high blood pressure)
• Asthma
• Sleep apnea
• Osteoarthritis
• Gastroesophageal reflux disease or acid reflux
• Urinary incontinence
• Menstrual dysfunction
• Depression
• Increased risk of some types of cancer

How Bariatric Surgery Can Help Resolve Co-Morbidities

Although this information may seem bleak, the positive news is that losing the excess weight with the help of weight loss surgery can help patients resolve their co-morbidities. The National Center for Biotechnology Information (NCBI), which is a branch of the National Institutes of Health, states that, in one study, more than 75 percent of study participants completely resolved their type-2 diabetes after successfully losing weight with the help of bariatric surgery. In a different study, over 70 percent of participants showed a substantial improvement in cholesterol levels two years after successful weight loss with bariatric surgery.

To schedule an appointment with Dr. Kuzinkovas to learn more about your weight loss surgery treatment options, please contact Advanced Surgicare Clinic by calling 1300 551 533.

Do you suffer from morbid obesity? Have you tried to follow a healthy diet and exercise regimen, but have been unsuccessful in your efforts to lose weight? If so, you might be a suitable candidate for sleeve gastrectomy in Sydney with Dr. V. Kuzinkovas, a compassionate weight loss surgeon at Advanced Surgicare.Read More

If you suffer from obesity and have tried everything to lose the excess weight with no success, it might be time to seek medical help. At Advanced Surgicare, Dr. V. Kuzinkovas, a trusted bariatric surgeon in Sydney, performs a range of weight loss surgery procedures for individuals who suffer from obesity, generally characterized by a body mass index (BMI) of 35 or higher as well as having one or more obesity-related health conditions (e.g., type-2 diabetes, sleep apnea, etc.).Read More