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The Body Mass Index Test

May 16, 2014

The Body Mass Index (BMI) Test is usually a reliable calculation of your body fat content. If your BMI is over 25, this typically increases your risk for cardiac conditions, diabetes, stroke, hypertension, high cholesterol, select cancers and sleep apnea. If your BMI is over 34, you are considered obese.

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Southampton Weight Loss Tips

May 9, 2014

In Southampton, weight loss tips are numerous. With summer approaching, there are many ways to increase our daily activity level be it due to the motivation of daily sunshine or the opportunity to enjoy more outdoor walks or runs. Check out our top three weight loss tips for Southampton.

Drink Water! In short, drinking 6-8 eight ounce glasses of water each day helps to prevent strain on your body and brain. Water can also help fill you up faster so you consume less food. In addition, water keeps your brain thinking clearly through stressful situations for those who tend to eat excessively because of emotional triggers. So, seek out a favorite container and bring water with you wherever you go. When walking outoors, know you need more water. Check in with a personal trainer to make sure you are getting the right amount you need for your work out.

Proper Nutrition. Consider your physician recommended diet which will likely be filled with fruits, vegetables and protein. Seek out new foods and drinks, such as, juicing, vegetable juice, spinach, and salmon. A bit of honey, with its anti-oxidant properties for the aging, may help to inhibit free radical damage. It’s also critical to stay away from artificial sweeteners, corn syrup, high-sugar drinks and foods, hydrogenated fats, and white-flour products. Create a calendar for the types of foods you will have during each day. In this way, you can schedule planned meals with the right ingredients!

Exercise. Exercise allows your body to process oxygen much more quickly and efficiently throughout your body. In doing so, exercise helps to diminish fat. Movement alone can wake up the body. Personal trainers are as popular as juicing today. So, visit your local fitness center and find out more about personal training. If you are more of an outdoors person, seek out new interesting places to visit.

To learn more about weight loss surgery in Hauppauge or Southampton with Dr. Gabriel, contact us today at 1-631-591-3992!

Selecting Your Cuisine at a Spa for Weight Control

May 2, 2014

Weight control requires a multi-prong approach. Often, there’s a way to fit weight control considerations into any activity. So, plan ahead before your weekly activities. Create a calendar and check off anytime that you consider your weight control before setting out on your adventure, even if it is a day at home on the couch. Think about ways you can integrate thoughtfulness about your weight control. Check out the many blogs we have about what you can do at home to help control your weight. A proactive approach is the healthiest approach to help with weight control. Now, let’s consider a spa visit.

Champagne and strawberries may be a common spa treat, but world class spas typically offer healthy varieties when it comes to cuisine. Typically, these spas have dedicated chefs who are skilled for preparing any meal to meet your nutritional and dietary needs. The selections may include, but not be limited to: vegetarian, kosher, high protein, gluten free, liquid diets, special diets and much more. Destination spas are likely to offer buffet style meals filled with many different types of nutritious delights. It’s worthwhile to call in and request to speak with the hostess or chef to gather a sense for their type of catering to your tastes for fine cuisine. Often, you can plan ahead to enjoy the right meals in between spa treatments.

To learn more about weight loss surgery in Hauppauge or Southampton with Dr. Gabriel, contact us today at 1-631-591-3992!

Diet Trends for Southampton and Hauppauge

April 22, 2014

Diet trends in Southampton and Hauppauge are one thing. Foods that please your palate are another. We’ve found some common ground that may offer some answers for just about anyone.

Gluten Free Has a Slimming Effect and Much More. First, it’s important to know that the majority of foods containing gluten have little nutrients. Stay away from grocery breads, pastas, and most wheats! These foods are likely to be high in gluten and may elevate your blood sugar levels, which signals your body to store fat and age faster. A diet filled with gluten may also contribute to inflammation, cramps, and bloating. Gluten in starches raises your blood sugar levels and contributes to stomach fat, heart disease, and arthritis.

Stick with Low Carb. Low fat diets are out and low carb diets are in. This means sticking to plenty of fruits, vegetables, and lean protein. The news is that many dietitians refer people to MyPlate to help them eat right.

Q and A with Your Doctor for Dietary Recommendations. Word is out that doctors will be more involved with helping you plan your diet. Since The Affordable Care Act focuses on prevention, it might be wise to inquire about your diet with your doctor this season.

Organic and Eco Friendly. From packaging to foods, organic and eco-friendly are the ticket. If you are eat right, these types of special treats are not likely to cost much more either.

To learn more about weight loss surgery in Hauppauge or Southampton with Dr. Gabriel, contact us today at 1-631-591-3992!

Weight Loss Surgery Before Pregnancy Prevents Obese Children

April 15, 2014

Weight loss surgery before pregnancy reduces the risk that the children will be at risk for obesity, according to a report in the Journal of Clinical Endocrinology & Metabolism (JCEM). Indeed, there is a call to action for obese women interested in having children to have weight loss surgery before becoming pregnant to save their children from life with obesity and risk factors for heart disease and diabetes. Definitively, it is wisest to try to lose weight before pregnancy and seek out weight loss surgery if traditional weight loss measures fail. This includes adopting new eating habits and behavior modification to complete the transformation process.

The study involved 49 mothers who had undergone a type of bariatric surgery, known as biliopancreatic diversion and their 111 children who ranged in age from 2.5 to 25 years. The mothers gave birth to children before and after weight loss surgery. The results were remarkable, including:

· Children born after their mother underwent weight loss surgery weighed less, had a smaller waist circumference and were three times less likely to become severely obese when compared to siblings who were born before their mother had bariatric surgery.

· Children born after their mother’s weight loss surgery had better cardiovascular markers, including a lower incidence of insulin resistance and lower cholesterol.

In the end, a proactive approach is best for families. Weight loss surgery offers a new lease on life for women and will prevent many children from becoming obese. To learn more about weight loss surgery in Hauppauge or Southampton with Dr. Gabriel, contact us today at 1-631-591-3992!

Sweating= Weight Loss?

April 7, 2014

We tend to associate certain physiological responses with a good workout or adaptation, but do we, really understand the process of thermoregulation in our bodies? For example, environment plays a potentially greater role in determining sweat rates than exercise intensity – ever completed a walk early in the morning when it was cooler (e.g., 60°F / 15.5°C) v. taking that same walk later in the day when it may have been warmer (e.g., 95°F / 34.5°C) and noticed the differences in your sweat rates? Ever noticed how much more you sweat on a hot, humid day? Concepts in thermoregulation are important to understand to dispel the myth that more sweat is better. Here are some key ideas to consider with regards to heat. Thermoregulation provides the necessary means to eliminate heat from our bodies that we are constantly generating by burning calories (e.g., metabolism, hormonal effect, thermic effect of food, exercise). One Law of Thermodynamics tells us that energy is never created, nor destroyed, but passes through forms, and ultimately degrading to heat. For example, if you worked out and expended 600 kcal, that energy is still in your body as heat, and now needs to be removed through whatever means possible. Our bodies strive to maintain a relatively-constant core temperature between 97-100°F (36.1-37.8°C), but we can tolerate brief elevations to about 106-107°F / 41-42°C – any higher (i.e., temperatures reaching towards 113°F / 44.5°C) and you start unraveling vital proteins like red blood cells and are pretty much done (i.e., heat stroke and death), depending upon our condition. As we can increase our core temperature by 1.8°F/1°C every 5-minutes, we need to thermoregulate just to survive.

Heat is removed from our bodies by 4 primary mechanisms: radiation (e.g., standing close to people in a crowded elevator), conduction (e.g., immersing hands in cool water), convection (e.g., a blowing fan) and evaporative cooling (i.e., sweating). The first 3 rely primarily upon a thermal gradient (called dry heat exchange) – in other words they work best when you and the environment have large temperature differences (e.g., early morning walk), and account for how we eliminate about 75 – 80 % of our heat at rest. However, when there is no substantial gradient (i.e., exercising on a warm day), or when we are generating lots of heat (e.g., during exercise), that is when we rely upon sweating, which can remove approximately 80% of our heat. Sweating works much like the act of boiling water – to change a liquid into a gas (steam), we need to infuse energy from our stove. In the body, removing heat through sweat changes sweat from a liquid to a vapor that lifts into the environment. To remove 580 kcal of heat (i.e., calories from your workout or from metabolism above and beyond the capacity of our dry heat exchange methods), you need to sweat 1 liter (33.8 oz.) of fluid. Say for example, you could only sweat to remove heat and expended 1,200 kcal in a session, then you’d need to sweat a little over 2 liters to remove that heat. Doesn’t sound like a big deal, but here is the catch….. Most of us only drink when we feel thirsty – when we are about 1% dehydrated and what we learn from research is that exercise performance in most individuals begins to suffer at about 2% dehydration. What does that mean – well, avoiding 2% dehydration is what will give you a good workout, not how much you sweat.

To learn more about weight loss surgery in Hauppauge or Southampton with Dr. Gabriel, contact us today at 1-631-591-3992!

Stress Increases Your Appetite

April 1, 2014

Stress stimulates appetite, increases abdominal fat, increases risks for disease, etc. – an endless list, but how exactly does this happen? Stress is defined as a nonspecific response to any stimulus that overcomes, or threatens to overcome, our body’s ability to maintain homeostasis (state of balance/calm of our internal mechanisms). In other words, when the body is exposed to, or anticipates a stress, regardless of the source (e.g., lack of sleep, starvation, financial or emotional hardship, exercise, fighting to survive), it initiates a response to overcome that stress in order to restore a balanced state of calm. It is important to recognize that this response is essentially the same (non-specific) regardless of the type of stress we experience and only differs by the amount of the response needed (i.e., small versus big). We have this natural built-in response, but the medical community is growing more concerned about stress and disease. One major reason for this lies with the nature of the stress. Our body is designed to respond to physiological stresses – ones that place stress on us for short periods of time (e.g., escaping a sabre-tooth tiger) where we need muscle action – often referred to our ‘fight-or-flight’ response (confront the stress – fight or remove ourselves – flight). The idea is that the stress is short-lived and allows time for our body to recover afterwards. Our lives have changed – the creation of an industrialized world has dramatically altered our stress. We now deal with more frequent, smaller bouts of continual psychological stress (e.g., work schedule, responsibilities, traffic, finances, environmental toxins, etc.) that require no muscle action. So what? Well, disease is not linked really to stress, but to the toll our stress-response takes on the body and how we recover from this response after the stress leaves. If we cannot fully recover because stresses are constant, we cannot recover, thus become weak and vulnerable. To avoid and manage stress, consider the following.

Meditation can help ease anxiety and assists in resiliency. To do so, you may sit up straight, close your eyes, imagine a beautiful scene and chant peaceful thoughts in silence or out loud. Be conscious of your breathing as deep breathing is stress relieving.

Breathing deeply is a sure fire way to reduce your stress by slowing your heart rate and reducing blood pressure. Try a basic Yoga class or breathing technique class to learn the best deep breathing techniques. The right method to deep breathing is particularly important. The right method begins with slowly breathing through your nose until it hits your stomach and head, then exhale slowly through your mouth.

Stay in the Present Moment to minimize stress. Don’t let early day or yesterday troubles interrupt your day. Take time to appreciate the present moments that are pleasurable. Tally them up to measure the success in your stress reducing focus day. Practice this philosophy every day. For example, as the old adage goes, Eat Slowly to Savor Every Bite.

Joining a Support Group will help you share stress triggers with like minds to reduce stress. In addition, knowing you are not alone in your stress is comforting which may be stress reducing. If you can’t make it to a group, talk to a friend.

To learn more about weight loss surgery in Hauppauge or Southampton with Dr. Gabriel, contact us today at 1-631-591-3992!

Weight Loss Surgery in Southampton Is Not Just For Massively Obese

March 24, 2014

Weight loss surgery offers a wonderful transformation in weight and many other aspects of daily life. The good news is that weight loss surgery is not just for those who are massively obese. According to a review of articles published in The Cochrane Library, those who are moderately obese actually tend to lose more weight following weight loss surgery when compared to those who are massively obese.

Formerly, people with a body mass index (BMI) of 40 or more were considered candidates for bariatric surgery. The latest review comparing 20 studies revealed that people with a BMI of 30 to 40 who have obesity-related diseases such as type 2 diabetes or high blood pressure may benefit from bariatric surgery, and should consider gastric bypass, gastric banding or another type of weight loss surgery. Your BMI is a measurement based on your height and weight. If your BMI is over 25, you are considered overweight. If it is over 30, you are considered obese and a BMI over 40 is considered massively obese.

In fact, review of the studies determined that moderately obese people who had bariatric surgery not only lost more weight, but showed greater improvements in select medical conditions, such as, diabetes and metabolic syndrome, two years after surgery when compared to moderately obese people who used drugs, diet and exercise to lose weight.

To learn more about weight loss in Hauppauge or Southampton with Dr. Gabriel, contact us today at 1-631-591-3992!

Be Mindful During Exercise

March 15, 2014

To know why it’s important to be mindful during exercise, consider the CDC data. Data from the CDC reveals that exercise-related injuries in recreational facilities (e.g., sprain/strain) have increased by 4 % between 1997 and 2007 – consider too that most of the newer HIIT and metabolic resistance training programs only arrived in late 2005. Should we be concerned for the next 10 years? Reports on the leading indicators for these increasing injury rates point to:
• People participating in workouts involving repetitive movements at inappropriate intensities without proper preparation (levels of stability and mobility).
• Lack of proper understanding by professionals designing and leading exercise of safe and effective movement whether loaded (resistance) or unloaded (body weight).
In other words, these reports are essentially stating that it is select fitness programs and our lack of knowledge on proper movement, good form and inadequate preparation of our bodies are the primary catalysts for these injury rates. People who exercise must be accountable to seek out credible fitness programs and to learn the right techniques to maximize work out results and prevent injury. This is particularly important for those interested in losing massive weight.

To learn more about weight loss in Hauppauge or Southampton with Dr. Gabriel, contact us today at 1-631-591-3992!

Why Not Exercise?

March 8, 2014

First, let’s ask the question – why do many people exercise? The most likely response is that they feel compelled or obligated to exercise because they want to lose weight (i.e., not because they want to, but because they have to). Their participation in exercise also helps justify their eating behaviors, but it is really that pursuit of the almighty calorie. We certainly wish more would exercise for health and improved overall functionality – fortunately, this becomes a progressively higher priority in the Generation X (born ’65 – early 80’s), Baby Boomers (’46 – ’64) and Eisenhowers (pre-’46) groups. But consider the data:

  • Consensus of research target 2,000 kcal / week in physical activity for weight loss (Dept. HSS Guidelines target 1,000 kcal / week for health).
  • The average American expends 275 – 300 kcal / session – how many sessions are needed to reach 2,000?

Now, sample weekly kcal from following workouts:

• Cardio (4 x 30 min @5mph (8km/h) = 1,616 kcal (average U.S. man – 195.5 lb. / 88.9 Kg); 1,373 kcal (average U.S. woman – 166.2 lb. / 75.5 kg)
• Traditional weight training (4 x 60 min – 1-to-2 work-to-recovery ratio) = 1,245 kcal (men), 1,057 kcal (women)
• Metabolic resistance workout (3 x 40 min -4-to-1 work-to-recovery ratio) = 1,270 kcal (men), 1,078 kcal (women)
• Walking (3 x 45 min @ 3mph / 4.8 km/h) = 692 kcal (men), 588 kcal (women)

Furthermore, these numbers barely reach 10% of kcal we eat on a weekly basis (17,514 – men, 12,446 kcal – women). So unless we drive people into harder, longer or more frequent exercise, are we likely to hit 2,000 kcal a week to promote effective weight loss (through caloric expenditure)?

To learn more about weight loss in Hauppauge or Southampton with Dr. Gabriel, contact us today at 1-631-591-3992!

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© 2014, Dr. Nick H. Gabriel. All Rights Reserved.
Bariatric Surgeon Dr. Nick H. Gabriel, D.O., serving Hauppauge, Southampton, Smithtown, Commack,
Port Jefferson, Bay Shore, Patchogue, Riverhead, Bridgehampton, East Hampton and the surrounding area.