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According to experts, eating a few walnuts (four to six walnut halves) before meals decreases levels of hunger and may cause people to eat less at meals.

A short-lived bout of insomnia is generally nothing to worry about. The bigger concern is chronic sleep loss, which can contribute to health problems such as weight gain, high blood pressure and a decrease in the immune system's power, reports the Harvard Women's Health Watch.

The Boulder-based University of Colorado Hospital's new Surgical Weight Loss Center recently unveiled a comprehensive fitness regimen created especially for bariatric patients who want to embrace the long-term benefits of a more active lifestyle.

Nutcracking Down on Hunger
Walnuts may help people to eat less

When it comes to weight management, the powerful health benefits of walnuts cannot be outweighed. According to experts, eating a few walnuts (four to six walnut halves) before meals decreases levels of hunger and may cause people to eat less at meals.

"Walnuts help alleviate hunger and are naturally nutrient-dense, meaning you consume many essential nutrients for a relatively small percentage of daily calories," says Joan Sabate, MD, MPH, PhD, chair and professor of nutrition, department of nutrition, at California-based Loma Linda University School of Public Health.

Based on new Loma Linda University research published in a recent issue of the British Journal of Nutrition, Sabate explains, "If people substitute walnuts for other calories, then eating walnuts will not lead to weight gain, and may lead to improvements in other indicators of health, such as a decrease in LDL [bad] cholesterol."

In addition to aiding with hunger satisfaction, walnuts provide essential nutrients including protein, fiber, vitamins, minerals, antioxidants and heart-healthy omega-3 fatty acids. It is the synergy of these ingredients that make walnuts unique among tree nuts.

The randomized crossover field trial included two six-month diet periods, a control diet and a walnut-supplemented diet, with 90 participants (50 females; 40 males) aged 30 to 72 years.

During the walnut phase, study participants were simply asked to eat 1-1.5 ounces of walnuts each day. The average weight gain during the walnut phase was insignificant at only 0.4 kg (less than 1 pound) during a six-month period.

In 1993 clinical trials, Loma Linda University was the first to find that walnuts in a controlled diet reduced LDL cholesterol and heart disease risk significantly more than the Step 1 diet that was then recommended by the American Heart Association. Subsequent studies worldwide have consistently shown that walnut consumption is associated with reduced risk of cardiovascular disease.

— Loma Linda University

Six Reasons Not to Skimp on Sleep

A recent survey found that more people are sleeping less than six hours a night, and sleep difficulties visit 75 percent of us at least a few nights per week. A short-lived bout of insomnia is generally nothing to worry about. The bigger concern is chronic sleep loss, which can contribute to health problems such as weight gain, high blood pressure and a decrease in the immune system's power, reports the Harvard Women's Health Watch.

While more research is needed to explore the links between chronic sleep loss and health, it's safe to say that sleep is too important to shortchange. The Harvard Women's Health Watch suggests six reasons to get enough sleep:

— Harvard Women's Health Watch

A New Fitness Program Weighs In
Exercise designed especially for bariatric patients

University of Colorado Hospital, Boulder, patients who undergo laparoscopic gastric bypass surgery and other weight-loss procedures can now incorporate a unique fitness program into their healthier, post-operation lives. The hospital's new Surgical Weight Loss Center recently unveiled a comprehensive fitness regimen created especially for bariatric patients who want to embrace the long-term benefits of a more active lifestyle.

Launched in June, this is one of several national programs designed specifically for patients who undergo surgical weight-loss procedures to treat obesity. Patients who sign up for the program will follow a balanced diet and set personal weight loss and fitness goals through weight training, aerobics and other physical activities, says Chad Kittles, PT, a licensed physical therapist and supervisor who designed the fitness program. A physician's assistant, a nutritionist and other staff will work one-on-one with clients to set realistic goals following their surgeries.

"A lot of people aren't going to feel comfortable going to a community gym immediately after their surgery," Kittles says. "They may have insecurities with their body image initially, until they begin to lose weight."

While surgical weight-loss procedures have garnered a lot of public attention in recent years, little has been reported about the special post-operation fitness needs of patients whose bodies are undergoing dramatic physical changes. Experts believe that patients who follow recommended fitness and diet guidelines after bariatric surgeries are more likely to meet their weight-loss goals, avoid relapse and firm up their bodies, potentially lessening the need for further surgical procedures.

For many bariatric patients, the Surgical Weight Loss Center's voluntary fitness program will be an introduction to the merits of regular physical activity. To help them meet their goals, the center's new gym has been stocked with elliptical trainers, treadmills, stationary bicycles, weight-training machines and other equipment. Future group exercise sessions will likely include Pilates, yoga and step aerobics.

"Being overweight puts stress on your heart and joints," Kittles says. "The input of licensed physical therapists who have knowledge of more than just fitness – who have knowledge of joints and the body's cardiovascular system – is what separates us from other fitness programs not specifically geared toward bariatric patients."

Most patients will start out with five minutes of low-impact aerobic activity, such as walking and recumbent cycling, and work toward a goal of 30 to 45 minutes to increase cardiovascular fitness. The goal will be to burn fat without putting a lot of undue stress on clients' hearts and joints. Under Kittles' guidance, clients will complete two to three sets of 12 to 20 repetitions with lighter weights to promote weight loss and improve tone, shifting to heavier weights, depending on individual needs.

"I've done a lot of research and have not found any specific parameters, so I am using my own preference for prescribing repetitions, sets and percentage of heart rate for each individual's needs," he says.

Over the past year, the University of Colorado Hospital Surgical Weight Loss Center has performed 100 weight-loss surgeries. The center's goal is to perform 125 surgeries per year.

Though the fitness program will be optional for his patients, Jonathan Schoen, MD, chief surgeon and director of the center, is a strong advocate of the benefits of physical activities to improve cardiovascular fitness and overall muscle tone.

"Having a one-stop shop will enable our patients to undergo surgery, receive follow-up treatment and sign-up for fitness classes – all under the same roof," he says.

— University of Colorado Hospital