We’re All in This Together – Dr. Gail’s Weight Loss Journey

My own weight loss journey started like so many of the people I care for. I had gradually gained weight, but thought when I was ready, I would lose it easily. I noticed that I felt tired and my eating habits were out of control. After trying a number of diets without success, I started to feel scared. What if I became a statistic, getting larger as I got older? My blood sugar was already elevated and I have a strong family history of heart disease. So I began my quest.

I tried a number of programs, each time learning a little but still not losing weight. I decided to see what I could offer as a physician that was not available in commercial programs. I became board certified as a Bariatrician, a physician specializing in the treatment of obesity and all related health concerns. As I changed my focus from treating symptoms to getting people healthy, practicing medicine was fun again.

As I started to use what I was learning, I found ways to lose weight quickly and easily. I didn’t feel hungry and after 25 years of telling my patients that they would feel better by losing weight, and I was amazed at how much better I felt.

I eventually lost 50 pounds, which I have kept off during the past 7 years. I am still on an active maintenance program. As anyone who works with me knows, it takes just as much work to keep the weight off as it does to lose it. It does get easier and it is definitely worth it. It brings me great joy to help my patients get healthy and to remind them…we’re all in this together!

Perhaps you’ve heard of yerba mate, a South American plant which, when made into tea, is purported to have numerous medicinal qualities. Mate, as the drink is commonly known, has made its way to the shelves of health food stores all over America, with proponents singing its praises as an antidepressant, appetite suppressant and energy booster.

Yet, not much is truly known about how mate affects the human body. Though a lot of hype is brewing around mate as a powerful weight loss supplement, research so far has indicated that it could have both positive and adverse effects. Before you go rushing to complement your medical weight loss program with mate, here’s the lowdown on what we know about it so far. And of course, you should always talk to Dr. Altschuler before adding any kind of herbal supplement to your diet.

Effects on Weight Loss

Preliminary research on mice and humans has suggested that mate does have some propensity for combating obesity. In one study, mice who were administered mate experienced a reduction in cholesterol and triglycerides and a normalization of glucose levels. In another study, human participants took yerba mate for 40 days and experienced lowered levels of bad cholesterol, but had unaffected levels of triglycerides. This shows some promise for mate, but research is ongoing as to whether or not it is the miracle weight loss supplement it is claimed to be.

Effects on Energy Level

Caffeine is the component of mate that affects the human body most obviously. Mate is often touted for its ability to provide heightened energy, alertness and mood in many people. Yet, mate has a significantly lower level of caffeine than coffee, meaning that it may be slightly exaggerated as a dynamic energy supplement. Still, many people looking for a milder pick-me-up may find mate appealing, as its caffeine levels are just slightly higher than most other teas.

Effects on Cancer

One study of yerba mate leaves found that they contained phytochemicals called dicaffeoylquinic acids (diCQAs), which proved to be effective against human colon cancer cells in subsequent tests. This research suggests that yerba mate could one day be used in producing drugs to combat cancer or inflammatory diseases like rheumatoid arthritis. Mate also contains ursolic acid, which studies have indicated as an antitumor agent.

However, other studies have found high amounts of carcinogenic compounds in yerba mate and suggest that the drink may be linked to cancer in the throat, mouth, esophagus and bladder. The temperature that the tea is consumed at may have some connection to its carcinogenic properties, and researchers note that its usage in conjunction with alcohol and tobacco may also contribute. Occasional yerba mate use appears to be fine for healthy adults, but for maximum safety the tea should be steeped with water beneath the boiling point to minimize the exposure and absorption of carcinogens.

The Takeaway

Though its many supposed benefits may make you want to rush right into a mate-a-day habit, some of the research on its carcinogenic effects is quite troubling. It is possible that mate possesses all of the fantastic qualities that enthusiasts claim it does, but without more research, we really can’t be sure how much it helps or hurts. My advice is to avoid mate until we know definitively that the rewards outweigh the risks.

1. Washing your hands after exercise can reduce your chance of spreading germs from bodily fluids like sweat to vulnerable areas on your body, such as your face or even to your food. Make sure to scrub with antibacterial soap for at least 20 seconds under warm water directly after exercising.
2. Bring your own equipment with you to the gym whenever possible. This can include equipment such as yoga mats, boxing gloves and even towels. Studies show that shared equipment at the gym like yoga mats can be a refuge for sweat, dirt and grime, ultimately meaning more germs that aren’t necessarily yours—gross!
3. Bandaging any skin wounds, whether actively bleeding or not can help cut down on your exposure to unwanted infectious germs. Especially if you frequent whirlpools or swimming pools as a part of your workout routine—breaks in the skin are susceptible to infection so make sure you’re fully healed before entering public water sources.
4. Wipe down equipment not only before you use it but afterwards, too. You don’t want people spreading their germs to you, so extend the same courtesy to the next user. Don’t just wipe down equipment with the same towel you use to dry your sweat. Try to use sprays or wipes with antibacterial agents for extra fortification against germs when cleaning equipment.
5. Shower often when working out at a public facility. This means showering beforehand if you do take a dip in the pool or hot tub after working out and after you get out. You don’t want to introduce bacteria into the water for other public users, and you want to protect yourself from picking up skin infections like “hot tub rash.” Even if you don’t use these amenities, remember to scrub extra well during your post-gym shower to prevent fungal infections such as Athlete’s foot or jock itch.
6. Wear shoes or shower shoes in any areas where the gym floor may be wet or damp. Surfaces such as the locker room floor are an ideal breeding ground for bacteria, germs and viruses so it’s important to protect yourself at all times.

When you’re spending free-time at the gym, chances are it’s to lose weight and stay in shape—but catching an infection or flu bug might put a temporary halt in those fitness goals. So, it’s important to protect yourself as best you can from unwanted germs and bacteria so you can stay focused on the goals at hand and not on flu season.

Servings: 4

• 4 Tbsp. olive oil, divided
• 3 Tbsp. mustard seeds
• 2 Tbsp. Dijon mustard
• 2 Tbsp. pure maple syrup
• 1 tsp. balsamic vinegar
• Sea salt and fresh ground black pepper, to taste
• 1 – 1 1/4 Lb. cod fillet, either left whole or cut into 4 {5 oz. each) fillets
• 1 bunch green onions, trimmed and thinly sliced
• 12 C. baby spinach

Make the Sauce:

Heat 2 teaspoons of the oil in a small non-stick skillet over medium-low heat. Add the mustard seeds and stir them around to coat them in the oil. Cover the pan and continue to cook until the seeds begin to pop. Remove the pan from the heat and keep it covered until the seeds stop popping. Don’t freak out if it looks a bit dark. Mine looked rather grey and I nearly tossed it out because I thought I had burned the seeds. Stir in the Dijon, maple syrup, vinegar, salt, and pepper. Set aside.

Prepare the Fish:

Place the oven rack 4″ from the element and preheat the broiler. Line a large rimmed baking sheet with foil. Rinse the fish, pat it dry, and arrange it on the foil-lined pan. Spoon the Dijon mixture over the fish. Place the pan in the oven and broil until the fish flakes easily, 8-10 minutes.

While the Fish is Broiling….

Once the fish is in the oven, heat the remaining oil in a large skillet over medium-high heat. Add the green onions and saute until softened. Add the spinach and cook until wilted, stirring frequently. Season with salt and pepper. Remove from heat.

Serve:

Spoon the spinach onto serving plates and top with the cod.

Source: Clean Eating, March 2012

Ingredients:

• 4 pounds asparagus
• 2 tablespoons Dijon mustard
• 2 tablespoons lemon juice
• 1/4 teaspoon salt
• 1 tablespoon mustard seeds

Directions:

1. Snap off tough ends of asparagus. Bring 4 quarts water to a boil in an 8-quart stockpot. Add half of asparagus; cook 3 minutes. Remove asparagus from stockpot. Rinse with cold water; drain and pat dry. Repeat procedure with remaining asparagus.
2. Combine the Dijon mustard, lemon juice, and salt in a small bowl. Place a large nonstick skillet over medium heat until hot. Add mustard seeds; cook 1 minute, stirring constantly. Add asparagus and mustard mixture, and cook 2 minutes or until thoroughly heated.

Nutrition

Amount Per Serving:Calories: 51; Calories from fat: 19%; Fat: 1.1g; Saturated fat: 0.1g; Monounsaturated fat: 0.3g; Polyunsaturated fat: 0.3g; Protein: 4.5g; Carbohydrate: 8.3g; Fiber: 4.4g; Cholesterol: 0.0mg

I am so happy to have found The Altschuler Center for Weight Loss & Wellness. Before I lost weight, I suffered from back pain, felt anxious around food and had cravings from my sweet tooth. The program that Dr. Gail Altschuler gave me has been so easy to follow and it fits well into my daily routine and life. I feel more balanced throughout each day and have much more energy! I’m very satisfied with all the foods and am just so excited that I’ve been successful. Thank you Dr. Gail and everyone at the Center! — Juliana, Novato, CA

It may be helpful to think of your home as a reflection of yourself. As time goes on and you become caught up in daily stresses and obligations it becomes easy to let things pile up without taking proper care of your home. A conglomeration of clutter may develop on the dining room table or in the back of the closet, and it becomes easier to move the clutter aside and cover it up rather than sorting it all out. Don’t let clutter over power your home! You are making the effort to lose weight, now is the time to apply that same energy to your entire home.

Here are a few spring cleaning tips to get you started!

• Your walls can hide dust and dirt, so begin by vacuuming them with a brush attachment and wiping with a general purpose cleaner. Remember to test on an inconspicuous spot to make sure there’s no damage.
• Make sure you open the windows to give the house a good airing out.
• Use a leave-on-cleaner when you are cleaning the bathroom tile and bathtub, and then use that time to put your rugs in the washing machine and strip down your bed.
• If you’re putting away linens for the season, it’s a good idea to wash them first to prevent insect or moth infestation.

• Goji: Goji is a red berry that is most often found in China. This berry is filled with beta-carotene, which can boost your immune system. Some people even say that goji products can make a person live longer. Cheaper sources of beta-carotene include carrots, peas and red peppers.
• Pomegranate: You’ve most likely seen pomegranate at your local grocery store. This seeded red fruit is grown around the world, but it was originated in Iran and India. A pomegranate contain polyphenols. Polyphenols can reduce your risk of heart disease and protect against mental decline. You can also get polyphenols from cheaper foods like grapes, parsley, strawberries and artichokes.
• Acai: This fruit comes from the acai palm tree, which grows in Central America and South America. Acai contains anthocyanins, which contain anti-aging properties that fix skin damage and speed up your metabolism. Anthocyanins can also offer other benefits, such as slowing down cancer growth and lowering your risk of cardiovascular disease. You can also get anthocyanins from apples, grapes, cherries and radishes.
• Spirulina: Spirulina is a blue algae that is grown in warm, alkaline water around the world. Spirulina contains about 70 percent protein, so it can help your body build muscle and repair damaged tissues. Cheaper alternatives that contain protein include nuts, lean meats and eggs.

As you can see, you don’t have to break the bank to eat healthy foods. Go to your local grocery store, and grab some of the health foods listed above.

Karen has maintained 90 pound loss with Lap Band Surgery and Fills

Following lap band surgery in 2006, I needed a fill doctor in Northern California. I feel lucky to have discovered Dr. Gail Altschuler at The Altschuler Center for Weight Loss & Wellness in 2009. Dr. Gail has helped me maintain a 90 pound weight loss for 3 years. She has years of experience providing adjustments for lap-band patients. Her personable and good nature help me feel comfortable and safe during the adjustment procedure and I trust her. I have a touchy band which can easily and quickly become super tight and Dr. Gail and her staff are always so helpful and supportive in adjusting it for me.

Dr. Gail is thorough, kind, and a good listener, and she provides support beyond “just a fill.” She sees me as a whole being and offers suggestions that take my entire life into consideration. I highly recommend her lap-band and weight loss services to anyone looking for high-quality care.

One key to success is maintaining your optimum fill level. When your band is just right, you should be able to eat 1/3-1/2 cup of food and feel satisfied. You will not be hungry until your next meal and you will lose about 2-3 pounds a week. When you find yourself able to eat larger amounts of food, hungry and snacking between meals, and your weight loss slows down, this is the time to come in for an adjustment. By coming in promptly you will have steady, uninterrupted weight loss and will avoid regaining the weight you have worked so hard to lose. Remember, it works best when your fill level is adjusted correctly.

Schedule your lap band adjustment during March and receive a $50 discount!