Tips for Sticking to Your Healthy Diet

The weight loss journey can be daunting, and the trick is to not get too discouraged. If you’re finding trouble with sticking to a healthy diet, you’ll find some tips that may help you along the way below.

Set the Right Goals

Before your dieting journey begins, you want to set goals that will help you along the way. Make sure they’re attainable, and not too extreme. This means setting small goals first, such as making one dish a week with a new vegetable, or drinking more water during the day. Once you reach these small goals, you can start setting bigger ones so that you don’t become overwhelmed. One important thing to remember through the entire journey is that it doesn’t need to be miserable. Find ways to make your dieting fun, and you’ll find new and exciting aspects of it along the way.

Think Ahead

This tip applies to many different aspects of your diet. Whether you’re just going out for happy hour after work, or are jetting off for a week long vacation, it’s important to plan ahead and think of the challenges you’ll face. For example, if you’re going out to happy hour after work with coworkers, bring some healthy snacks with you, or eat them beforehand. This will keep the temptation of filling up on high calorie drinks or snacks low while you’re out with friends. When it comes to traveling, plan out and find a place where you can purchase healthy snacks while you’re on vacation. This will take away the need to buy unhealthy snacks when you’re unprepared.

Stay Positive

No journey is complete without a few setbacks or roadblocks. The important part, however, is to always stay positive. You’ll have weeks that are better than others, but it’s about what you do after the bad week that matters. Just remember to get back on track, and that you can move on after a setback.

If you’re having trouble with dieting and weight loss, Dr. Justin McCarthy, M.D., can help. With a special weight loss program called Orbera, you’ll receive a customized meal plan and support team to help you along your journey. Contact us today at 806-761-0722, or visit our website to learn more about how Orbera can help you.

Diet Support for Crohn’s Disease

Crohn's disease is a chronic digestive disorder that causes inflammation and damage in the digestive tract. The disease belongs to a group of conditions called inflammatory bowel diseases (IBD). Unfortunately, there is no cure for Crohn's disease, or a universal diet that will help all people with Crohn’s disease. You may find that making certain dietary changes can help reduce uncomfortable symptoms during flares, such as bloating, gas, and diarrhea.

Salmon

Fatty fish such as salmon is especially good for people with Crohn’s disease for a number of reasons. Salmon represents a source of lean protein. It also contains vitamin D, a vitamin that Crohn’s disease patients especially need. Additionally, the dietary fat from salmon improves the absorption of essential fat-soluble vitamins such as vitamins A, D, E and K.

Lastly, salmon is an excellent source of omega-3 fatty acids. Omega-3 fatty acids have anti-inflammatory properties and preliminary studies suggest that they can help reduce inflammation in Crohn’s disease.

Oatmeal

Dietary fiber is both good and bad for people with Crohn’s disease. On one hand, the right fiber can be filling, prevent overeating and even stop diarrhea, a common symptom of Crohn’s disease. On the other hand, the wrong fiber can worsen diarrhea and cause abdominal pain and cramps. Oatmeal is made up of soluble fiber, the kind easily broken down in the body. Oatmeal is also a good source of slowly released carbohydrates. Therefore, it can help sustain energy levels while reducing food cravings.

Poultry

White meats such as chicken and turkey are lean and good sources of proteins. These meats are also easy on the stomach and can be effortlessly digested.

Eggs

Eggs are a ready, inexpensive source of protein. However, protein is not the only essential nutrient found in eggs that Crohn’s disease patients need. Eggs are also a good source of dietary iron and vitamin D. Because iron deficiency and vitamin D deficiency are common among people with Crohn’s disease, regular consumption of eggs are a good way of avoiding these nutritional deficiencies. In addition, eggs promote the absorption of other important vitamins such as vitamins A, E and K.

White Rice

White rice is the go-to carbohydrate for anyone suffering from stomach discomfort. This is because they are easily digested and a ready source of carbohydrates. However, it is important not to let simple carbs such as white rice be the main source of calories in a diet for Crohn’s disease.

The most important part of figuring out your Crohn’s diet is evaluating your own experience with certain foods. Start by keeping a food diary to track meals and identify foods that trigger your Crohn’s symptoms, then start eliminating the foods you can’t tolerate. To learn more about Crohn’s disease treatments, Gastroenterology, and Hepatology contact Dr. Justin McCarthy by calling (806) 761-0722.

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Sources:

http://www.justinmccarthymd.com/

https://www.healthline.com/health/crohns-disease-power-foods

http://www.health.com/health/gallery/0,,20559874,00.html

https://www.mayoclinic.org/diseases-conditions/inflammatory-bowel-disease/symptoms-causes/syc-2035315

https://www.everydayhealth.com/hs/crohns-disease-treatment-management/gut-soothing-foods/

Understanding Colon Cancer is Fighting Colon Cancer

The beginning of a new year is typically the time for fresh starts and new promises, it is also the perfect opportunity to consider our personal health and what we can be doing to better. Sure, squeezing a few workouts into our busy schedule and focusing on a healthy diet are all wonderful starts to improving our health and well-being. Another key ingredient to bettering ourselves is seeking education on the potential threats to our health.

One risk to countless Americans today is colon cancer. According to the trusted resource My Colon Cancer Coach, colon cancer occurs when malignant cells form in one or more layers of tissue in the longest part of the large intestine, or the colon. This usually occurs as premalignant polyps grow larger and more harmful over several years, eventually developing a malignant tumor.

Physical warning signs for colon cancer often include the presence of blood in or on the stool, shifts in normal bowel habits, an unknown cause of weight loss, and increases in stomach discomfort from more-than-usual bloating, gas, or cramps.

The best way to prevent colon cancer is to be aware of the importance of early detection and screening. Getting frequently checked by a qualified doctor is the best way to identify colon polyps early, before they develop into cancer. This is especially crucial if your family history indicates colon cancer, if you have inherited colon cancer symptoms, and if you are over the age of 50.

Our health shouldn’t be something that we start in January, quickly lose motivation for, and abandon by March. On the contrary, our personal health and wellbeing should always be a top priority, whether or not it’s a renewed New Year’s Resolution. The best way to safeguard your health is to stay educated on its potential threats and what you can do if harmful diseases come your way.

For more information on colon cancer and what you can be doing to prevent this dreaded illness, talk to your friends and experts at Justin McCarthy, M.D, who give you medical treatment you can trust. Call today at 806-761-0722 or schedule an upcoming appointment to discuss your questions on colon cancer.

New Year’s Resolution: More Fiber!

2018 is a New Year, with the potential for a healthier New You. Many people choose to set their New Year’s Resolutions with their health in mind. Some resolve to quit smoking or other bad vices, others aim to exercise more and eat healthier foods. One way you can improve your health through your diet is by adding fiber. Eating more fiber offers a variety of health benefits. Read on to discover why you should focus on adding fiber to your diet.

Can Help with Weight Loss

Even if you make no changes to your diet other than increasing your fiber intake, you will still see the difference in your waistline. Foods that are rich in fiber will fill you up faster and keep you satisfied longer, while also preventing your body from absorbing some of the calories in the foods you eat. In addition to helping you shed pounds, a high-fiber diet will also help you maintain that healthier weight over time.

Lowers Risk of Type 2 Diabetes

In addition to helping you maintain a healthy weight, fiber also keeps blood sugars steady. This combination of benefits from fiber decreases your risk of developing Type 2 diabetes.

Lowers Risk of Heart Disease

Numerous studies published in the BMJ showed a link between a greater intake of fiber with a lower risk of cardiovascular disease and coronary heart disease. Fiber helps soak up extra cholesterol in your system and aids in expelling it from your body.

Lowers Risk of Certain Cancers

Every 10 grams of fiber you eat is associated with a 10 percent reduced risk of colorectal cancer and a 5 percent fall in breast cancer risk, says a study published in the Annals of Oncology (source).

Keeps You Regular

This is probably the most well-known benefit of a high-fiber diet. Dietary fiber makes your stool softer and bulkier. A bulky stool is easier to pass, which decreases your chance of constipation. On the other hand, if you have loose, watery stools, fiber also helps solidify the stool because it absorbs water and adds bulk.

If you’re looking for ways to add more fiber into your diet, it’s surprisingly simple! Just try boosting your intake of the following foods:

• Whole-grain products
• Fruits
• Vegetables
• Beans, peas and other legumes
• Nuts and seeds

You can also add a fiber supplement, like Benefiber or Citrucel, into your daily regimen. These come in a powder drink-mix form, making it easy to take if you have trouble swallowing pills.

If you’re experiencing any gastrointestinal concerns or discomfort, contact Dr. Justin McCarthy. Dr. McCarthy specializes in gastroenterology and hepatology, and can run a variety of lab tests right in office. Contact Dr. McCarthy’s office today!