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02/13/2025 by DrCurry

Carbohydrate Facts

What are Carbohydrates?

Carbohydrates are the major energy source for the body. Carbohydrates provide energy for normal body functions (such as heartbeat, breathing, digestion, and brain activity) and for exercise (like biking, walking, running). Carbohydrates provide 4 calories per gram. A supply of carbohydrates is necessary to maintain health and a must if your goal is to reduce your body fat and enhance your fitness level. There are two major groups of carbohydrates: complex carbohydrates and simple carbohydrates.

simple carbohydrates — Simple Carbohydrates

What are Complex Carbohydrates?

Complex carbohydrates are chains of three or more sugar molecules linked together. Long chains of sugar molecules are called starches. Branched complex carbohydrates are called cellulose. Starches are fairly easy to digest. However, your body doesn’t digest cellulose, which is an important component of dietary fiber. Complex carbohydrates are found in fruits, vegetables, nuts, seeds and grains.

Some examples of foods high in starchy complex carbohydrates include:

cereal
pasta
potatoes
dry beans
carrots
corn
bread

Green vegetables like green beans, broccoli, and spinach contain less starch and more fiber. All grains include starchy carbohydrates. However, whole grains, such as whole wheat pasta, are better for you because they also have more dietary fiber.

Dietary fiber is only found in plants. We eat plants but we cannot digest the fiber. There are two types of dietary fiber: insoluble fiber and soluble fiber.

● Insoluble fiber is the type of fiber found in high fiber foods like whole grains, nuts, wheat bran and vegetables. Insoluble fiber does not dissolve in water so it helps to move material through the colon faster. This can be very helpful to people who suffer from constipation or irregularity. Diets high in insoluble fiber also decrease the risk of diabetes.

● Soluble fiber is also found in many high fiber foods like oats, citrus fruits, apples, barley, flax seeds and beans. Soluble fiber absorbs water and helps to soften the stools. A diet high in soluble fiber has been shown to reduce cholesterol.

What are Simple Carbohydrates?

Simple carbohydrates are made up of one or two sugar molecules linked together. These carbohydrates are broken down and digested very quickly. Most simple carbohydrates contain very few important vitamins and minerals. Simple carbohydrate foods include table sugar, honey, molasses, maple syrup, brown sugar, and candy.

Fruit juice, fruits and milk are also foods that contain simple carbohydrates. However, they also contain some complex carbohydrates, such as dietary fiber, as well as some important vitamins and minerals.

There are many simple sugars added to foods and beverages. Although they may enhance the taste and/or texture they also add extra unwanted calories. The following table is a list of “added sugars”.

Brown Sugar	Invert Sugar
Corn Sweetener	Lactose
Corn Syrup	Maltose
Dextrose	Malt Syrup
Fructose	Molasses
Fruit Juice Concentrates	Raw Sugar
Glucose	Sucrose
High-Fructose Corn Syrup	Sugar
Honey	Syrup

What to Know About Sugar Substitutes

Sugar substitutes are natural or chemical compounds that provide the sweetness of sugar without as many (or no) calories. Sugar substitutes are much sweeter than sugar and it takes less amounts to create the same sweetness. The following are sugar substitutes approved for use in foods and beverages:

Splenda (sucralose)
Saccharin (Sweet N’ Low)
Aspartame (Equal)
Stevia
Truvia

Sugar alcohols are also sugar substitutes, and they usually end with the letters “-ol.” They occur naturally in a wide variety of fruits and vegetables, but are also produced commercially from other forms of carbohydrates. They are not completely absorbed or metabolized by the body, therefore contribute fewer (or no) calories. Because of the incomplete metabolism, there are possible side effects from the use of sugar alcohols. Such side effects include abdominal cramping or bloating, gas, and diarrhea. Here are some common sugar alcohols:

Sorbitol
Lactitol
Mannitol
Malitol
Isomalt
Xylitol

Carbohydrates: Key Recommendations

Track Your Carbohydrates Closely!

Your dietitian will give you a carbohydrate goal to stay under each day

40% of your daily calories should come from complex carbohydrates
Choose fiber rich fruits, vegetables, and whole grains
Consume 25-38 grams of fiber each day
Choose and prepare foods and beverages with little or no added sugars
Choose whole fruit (fresh, frozen, canned) rather than juice
Choose vibrantly-colored vegetables and potatoes
Use sugar substitutes sensibly

Since not all your carbohydrates get absorbed, you should mainly be concerned about your net carbohydrate intake, and this is what you should track. To calculate net carbs, use the following formula (each item should be in grams):

Total Carbs – Fiber – Sugar Alcohols = Net Carbs

Download a PDF of the handout if you want to print it out!

Carbohydrate Facts

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02/13/2025 by DrCurry

How to Meal Plan: A Step-by-Step Guide

Meal planning is critical for any successful weight loss program. Here are some tips from the expert dietary team at JourneyLite to help you along the way!

Step 1: Creating the Menu

Check your calendar to see what events are going on for the week such as birthday parties, holidays, kids sporting events as these could affect your meal choices and how much time you have to cook or prepare a meal.
Check what foods and beverages you have on hand in your refrigerator, pantry or cabinets
Write down what food you will eat for each meal. Make a plan for 7 days or whatever time frame is the most manageable for you.
Consider others in your household and what they may like or need when making your meal plan. Keep these people involved in the meal planning process.

Use the following steps as a guide for coming up with your meals and snacks:

First, choose what protein options you would like to eat at all 3 meals.
Protein options can include any of the following: Ground meats (85% or less fat), pork loin, lean lunch meat (turkey, low fat ham), chicken or turkey breast, crab, shrimp, white fish, tuna, salmon, natural peanut butter, nuts (almonds, pistachios, peanuts, walnuts), cottage cheese, low carb yogurts, eggs, egg whites, cheese (mozzarella, colby, provolone, swiss cheese, feta cheese, goat cheese), soy protein (tofu soft or firm)
Second, choose what fruits and vegetables you would like to eat with your meals.
Vegetable options can include any of the following: sour pickles, watercress, dill pickles, cucumber, mustard greens, radishes, celery, zucchini, summer squash, lettuce, tomato, sauerkraut, swiss chard, bell peppers, asparagus, mushrooms, spinach, eggplant, cauliflower, cabbage, arugula, green onion, jalapenos, collard greens, okra, spaghetti squash, green beans, turnip greens, broccoli, onions, carrots, snow peas (snap bean), brussel sprouts, kale, chinese cabbage, bean sprouts
Fruit options can include any of the following: star fruit, cranberries, watermelon, strawberries, grapefruit, cantaloupe, papaya, peach, pear, plum, honeydew melon, blackberries, raspberries, apples, pineapple, oranges, blueberries
Next, decide if you will need to include any snacks in between meals. Do you typically have 5 or more hours in between your main meals and need a snack to control your hunger?
Healthy snack ideas include: Protein shakes, lean lunch meats, peanut butter and celery, apple and peanut butter, beef jerky, hard boiled eggs, raw veggies with laughing cow cheese, hummus with veggies, low carb yogurts, lettuce wrap with chicken or tuna salad, dill pickles with low fat cream cheese, salami roll ups, cottage cheese with tomato or blueberries
Lastly, decide what beverages you need for the week.
Healthy beverage options include: water, crystal light, propel fitness water, decaffeinated coffee or tea made with a sugar substitute, Powerade zero, sugar- free kool-Aid, or Mio flavoring
Make a grocery list based off your meal plan
Check the grocery ad for any food “deals” for the week
Attach any physical coupons to your grocery list or clip them in the grocery app that you use
Remember to make healthy food and beverage selections when making your meal plan for the week

Step 2: When You Grocery Shop

Stick to your grocery list and buy store brand foods to save money. Bottom shelves usually have lower cost food items! Shop the perimeter of the store. If shopping in the grocery store is a temptation to buy foods off your list, then order groceries online for curb-side pickup or delivery
Buy fresh produce when it is in season as it will taste the best during this time
Limit prepared foods and frozen meals as they tend to be higher in fat, sugar, salt and empty calories

Step 3: Prepping Your Kitchen

While unpacking your groceries, rinse any fresh produce, cut it up and place in containers (you are more likely to eat and not waste fresh produce if this step is done)
Try cooking some items on your days off to save some time for the week (cut up vegetables, cook meat ahead of time)
When cooking, consider doubling the recipe to freeze some for later. This will give you a quick meal on a future day if you do not have time to cook. Be sure to label and date the food prior to placing it in the freezer to store.
Keep your meal plan on the fridge or in a visible location to remind you of what your plan is each day, especially if you need to pack lunch or thaw meat out for a future dish!

Download a PDF of this information and print it out if you like!

How to Meal Plan A Step-by-Step Guide

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02/12/2025 by DrCurry

Quick and Easy Meal Ideas, Apps, Plans, and Websites

This list is meant to be a resource, but keep in mind that not every meal on each site is specifically recommended by our dietitians. If you have a question about specific meals, we encourage you to speak with your dietitian to make sure you are making the most informed choices possible.

Apps/Websites:
- MealLime: Weekly recipes, automated shopping lists, delicious meals in 30 minutes or less.
- EMeals: Weekly recipes, automated shopping lists with delivery options, 15 different meal plan styles to choose from.
- PlateJoy: Nutritionist designed and supported, free with some health insurance providers, generates shopping lists.
- Meal Prep Pro: Easy recipes for daily or weekly cooking, nutritional information on all recipes, personalized recipes, syncs with fitness devices, generates smart shopping lists.
- Meal Board: Digital grocery list with manually added prices to stay in-budget for the week, personalized pantry is edited when you use any of your ingredients.
- Eat This Much: Calorie goal oriented, nutritional info per recipe, large database of restaurants and packaged foods, barcode scanner for nutritional information.
- The Real Food Dietitians: Recipes, free meal plans, mostly gluten free and designed to be customizable for special diets and allergies.
- Downshiftology: Free weekly recipes, kitchen advice and cooking tutorials.
- Skinnytaste: Meal plans and recipes. Includes nutritional information on all recipes. Recipes range from high protein, macro -friendly, high-fiber, gluten-free, anti-inflammatory!

Healthy Meal Delivery Companies:
- Factor 75: Calorie smart, protein plus, keto, vegan/vegetarian options. 6-18 meals per week. Price range: $83.94-$206.82. Typically 50% off first purchase.
- Sun Basket: Meal Kits or Pre-made meals. Paleo, Vegetarian, Diabetes-Friendly, High Protein, Low Calorie and more. Starts at $4.82 per serving.
- Freshly: 4-12 pre made meals per week starting at $11.79 per meal. They offer plant based, gluten free, dairy free, carb smart, and calorie conscious meal plans. Nutrition facts are provided for all meals.
- Hello Fresh: Order up to 6 meals per week for 6 people in a household. Price per serving $4.99. Choose from 45+ weekly recipes.
- Daily Harvest: smoothies/ flatbreads/veggie bowls/soups/chia bowls/oat bowls/ice cream/lattes, $30 off your first box, comes in small/medium/large boxes, medium box contains 14 meal items and is $70 with discount code, nutrition facts provided, can be higher in carbs.
- Home Chef: able to choose food restrictions (allergies), calorie or carb conscious option, can order pre-portioned ingredients or no-prep meals, $6.99 per serving.
  - *also available at Kroger near the deli and meat aisle
- BariBox: Meal delivery service designed to meet the needs of bariatric patients.
  - - Meals are under 300 calories, 20g-30g protein, less than 15g net carbs. Developed by a dietitian and a team of chefs.

Local Meal Prep Locations:

- CleanEatz: Located in Newport, KY and available at several Ohio locations. Meals start at $7.99 per serving. Pickup, free delivery, or purchase in store. High protein and weight loss meals are great choices!
- Dream Dinners: located in Kenwood, Anderson, and West Side of Cincinnati, pickup or delivery, prepping is already done, kid options available/under 30 mins/under 400 calories/crock pot, nutrition facts listed, rotating monthly menu.

Low Carb, High Protein Products:

- Magic Spoon: various cereal flavors (fruity, cookies n cream, peanut butter, maple waffle, etc.) containing 150 calories 4 g net carbs, 13 g protein per serving, grain and gluten free.
- Catalina Crunch: A great snack! Includes cereals (~11g protein, ~5 net carbs), “Chex Mix” like crunch (~5g protein, ~5g net carbs), and cookies (~4g protein, 8g net carbs). Can buy in bulk on their website.
- Outer Aisle Cauliflower/Broccoli Sandwich Thins, Crusts and Wraps: Thins come in original, everything, italian and jalapeno flavor. Soy, nut, gluten, grain free. Macronutrients vary depending on which item is purchased. Averages to be ~100 calories, 2 g carbs, 10 g protein, 6 g fat.
- Quest: protein chips, protein cookies, fudgey brownie and caramel candy bites, peanut butter cups, hero bars.
- Healthy Choice Zero (frozen Kroger meal): sesame chicken with zoodles, verde chicken, carne asada, tomato basil chicken.
- NuGo Slim: 16-17g of protein, 6-7g of fiber, ~10 g net carbs. Vegan. Recommended by a patient.
- Nugo Smarte Carb: 160 calories, 20 g protein, 5 g fiber, ~2 g net carbs, 5 g fat. Recommended by a patient.
- No Cow |Protein Bars Dairy free, 20-22g plant protein, 15-16g fiber, 4-5g net carbs, 190-200 calories.
- BUILT Protein Bars 140-160 calories, 15-17g protein, 13-15g net carb, 2.5g fat.
- FITCRUNCH Includes protein bar, cookie bar or baked bar. Baked and developed by a chef. Bars-190 kcal, 16 g protein, 6 g net carbs, 8 g fat. Recommended by a patient.

Quick and Easy Meal Ideas, Apps, Plans, and Websites

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02/06/2025 by DrCurry

Thiamine

Thiamine (Vitamin B1)

Function: Plays an essential role in glucose metabolism and a key role in nerve, muscle and heart function.

Deficiency: Leads to beriberi (a condition which features problems with nerves and wasting), weight loss and anorexia, weakened muscles and heart problems.

Toxicity: High blood pressure, nausea, constipation, diarrhea, hair loss, rashes, nerve damage

Recommended Daily intake of Thiamine is:

MEN: AGE 18 and older = 1.2 mg per day

WOMEN: AGE 18 and older = 1.1 mg per day

FOOD SOURCES	AMOUNT	# of MG

DAIRY/EGG PRODUCTS
Milk	1 cup	0.10
Egg, cooked, hard boiled	1 large	0.03

MEAT/SEAFOOD	AMOUNT	# of MG
Pork, bacon	3 slices	0.30
Liver, beef	3 ounces	0.32
Pork, lean	3 ounces	0.81
Blackfish	3 ounces	0.60
Trout, smoked	2 ounces	0.30


VEGETABLES	AMOUNT	# of MG
Peas, green, cooked	½ cup	0.21
Spinach	½ cup	0.09
Seaweed, spirulina	1 pinch	0.10
Asparagus, cooked	1 cup	0.30
Brussel sprouts, cooked	1 cup	0.16

FRUITS	AMOUNT	# of MG
Orange	1 fruit	0.11
Cantaloupe	½ fruit	0.11
Tomato, raw	1 cup	0.29


BEANS/SEEDS/NUTS	AMOUNT	# of MG
Pecans	1 ounce	0.19
Pistachios	¼ cup	0.30
Seeds, sunflower	¼ cup	0.40
Pine Nut	¼ cup	0.40
Lentils cooked	½ cup	0.17
Macadamia Nut	¼ cup	0.30
Sesame Butter	2 tbsp	0.40
Soybeans, green, raw	1 cup	1.11
Navy Beans, cooked	1 cup	0.53
White Beans, cooked	1 cup	0.53
Pinto Beans	1 cup	0.46

FORTIFIED FOODS	AMOUNT	# of MG
Rice,brown, long grain, cooked	1 cup	0.19
Rice, white, enriched , cooked	1 cup	0.26
Bread, white, enriched	1 slice	0.23
Cereal, wheat, puffed	1 cup	0.31
Bran Rice	1 tbsp	0.40

OTHER
Yeast	1 tbsp	9.60

01/22/2025 by DrCurry

Zepbound No Longer in Shortage: What This Means for Compounded Tirzepatide

Zepbound No Longer in Shortage: What This Means for Compounded Tirzepatide

In a significant development for patients relying on weight loss and diabetes medications, the U.S. Food and Drug Administration (FDA) has announced that the shortage of Zepbound, a drug containing the active ingredient tirzepatide, is officially over. This marks the end of a challenging period that began in December 2022, during which patients and healthcare providers faced difficulties in accessing this crucial medication.

The Impact on Compounded Tirzepatide

During the shortage, compounding pharmacies stepped in to fill the gap by producing off-brand versions of tirzepatide. These compounded medications provided an affordable and accessible alternative for many patients, especially those who struggled to obtain the brand-name drug. However, with the FDA’s recent announcement, the landscape is set to change.

The FDA has mandated that all compounding pharmacies cease the production of compounded tirzepatide by March 2025. This decision is based on the improved availability of the brand-name medication, ensuring that patients receive FDA-approved drugs that have undergone rigorous safety and efficacy reviews4.

What Patients Need to Know

For patients who have been using compounded tirzepatide, this transition may require some adjustments. Here are a few key points to consider:

1. Plan Ahead: Patients should discuss alternative options well before the March 2025 deadline. Assuming you don’t have coverage for the brand-name medications your options are to:
  - - Pay out-of-pocket for brand-name Zepbound (cost is around $500 monthly)
    - Transition to compounded semaglutide, knowing that Wegovy/semaglutide will also most likely eventually be removed from the shortage list.
    - Transition to a more affordable, oral medication.
    - Consider a more permanent solution like a gastric sleeve, which can be a lot cheaper in the long-run.
2. Financial Considerations: Compounded versions were often more affordable than brand-name medications. Patients may need to explore manufacturer discounts, coupons, patient assistance programs, or alternative medication options to manage the cost.
3. Stay Informed: Keeping an eye on reputable news sources and FDA announcements is crucial. Guidelines could shift again in the event of another shortage, potentially reopening the door for compounding.

Conclusion

Although on the surface it may sound like a positive development, the resolution of the Zepbound shortage for many patients will be detrimental as it eliminates the use of more affordable compounded tirzepatide option. The availability of compounded semaglutide will eventually share this same. As all studies show that the majority will regain their lost weight after stopping a GLP-1, patients need to take this into consideration when looking at their best long-term option for weight loss.

Are you interested in a more permanent option to help control your weight?

Learn more about our limited-time $10,000 self-pay gastric sleeve special!

Click to learn more!

surgeon-circle — Dr. Trace Curry
Medical Director
JourneyLite

Dr. Trace Curry is the Medical Director of JourneyLite and has been a weight loss expert for over 20 years in the Midwest. JourneyLite offers powerful, minimally invasive surgical options such as SADI-S, gastric bypass, and gastric sleeve. He also has a team of medical weight loss experts who offer GLP-1 medications, oral weight loss medications. If you’re not interested in surgery or meds, they also offer the Spatz-3 Adjustable Gastric Balloon. If you need to lose weight, JourneyLite can help!

01/16/2025 by DrCurry

Protein

Function: Protein has many important functions. It helps to repair muscles, tissues and cells, allows metabolic reactions to take place, provides structure, helps with immunity and provides energy.

Deficiency: The symptoms of protein deficiency include: brittle skin and nails, feeling weak and or hungry, muscle loss, weakened immune system, edema (swelling), anemia.

Toxicity: The symptoms of too much protein include: nausea, headache, mood changes, fatigue, low blood pressure, diarrhea, slow heart rate, weakness, and fatigue.

Food Sources

FOOD SOURCES	AMOUNT	# of Grams

Meats, Poultry and Fish
Chicken, Turkey, Pork, Lamb	1 ounce	7
Fish, tuna	1 ounce	7
Seafood (crab, lobster, shrimp)	1 ounce	6
Egg	1	6
Beef or Turkey Jerky	1 oz dried	10-15

FOOD SOURCES	AMOUNT	# of Grams

Dairy Products
Cow’s Milk, non- fat	1 cup	8
High protein, ultra-filtered milk, fat free or 1%	1 cup	13
Greek yogurt, plain, nonfat light	6 ounces	12-18
Plain, low fat yogurt	6 ounces	5
Cottage cheese	½ cup	13
Sugar Free Pudding (made with skim or 1% milk)	½ cup	4
Cheese, hard (low fat)	1 ounce	7
Almond milk	1 cup	1

FOOD SOURCES	AMOUNT	# of Grams

Legumes and Nuts
Sunflower seeds	1 ounce	5
Almonds, dry roasted	1 ounce	6
Cashews, dry roasted	1 ounce	4
Peanuts, dry roasted	1 ounce	7
Peanut Butter, smooth	2 tablespoons	7
Peanut Butter powder (PB2)	2 tablespoons	8
Hummus	⅓ cup	7
Lima Beans	½ cup	7
Beans (kidney, black, cannellini, navy)	½ cup	8
Refried beans	½ cup	6

FOOD SOURCES	AMOUNT	# of Grams

Whole grains
Whole wheat bread	1 ounce slice	3
Brown rice, cooked	⅓ cup	3
Cereal	½ cup hot or ¾ cup cold	7-15
Quinoa cooked	½ cup	6

FOOD SOURCES	AMOUNT	# of Grams

Vegetable and Soy Protein
Soy milk, plain or vanilla	8 ounces	7
Tofu	1 ounce	3
Edamame, dry roasted	1 ounce	13

*Work with your dietitian to calculate your individual protein needs.

01/14/2025 by DrCurry

Copper

Function: Involved in iron metabolism, connective tissue synthesis and energy production. Helps in many physiological processes such as regulation of gene expression, brain development and immune system function.

Deficiency: The symptoms of Copper deficiency include: anemia, low white blood cell count, loss of balance and coordination, nerve damage, weak and brittle bones, skin changes (pale, loss of pigment), tiredness, fatigue, confusion, depression. Rare in healthy people but can be caused by malabsorptive disorders (celiac disease, cystic fibrosis), bariatric surgery, consuming too much zinc, or severe undernutrition.

Toxicity: The symptoms of Copper toxicity include: abdominal pain, cramps, nausea, vomiting and diarrhea.Rare in healthy individuals but can occur in people with Wilson’s disease.

Recommended Daily intake of Copper is:

MEN AGE 19+ YEARS = 900 mcg

FEMALES 19+ YEARS = 900 mcg

FOOD SOURCES	AMOUNT	# of mcg

Nuts and Seeds
Cashew nuts, dry roasted	1 ounce	629
Sunflower seed kernels, toasted	¼ cup	615
Sesame seeds	¼ cup	147

FOOD SOURCES	AMOUNT	# of mcg

Whole grains
Millet, cooked	1 cup	280
Pasta, whole wheat, cooked	1 cup	263
Cereal, cream of wheat, cooked with water	1 cup	104

FOOD SOURCES	AMOUNT	# of mcg

Beans and Meats/Seafood
Beef, liver pan fried	3 ounces	12,400
Oysters, cooked (Eastern)	3 ounces	4,850
Crab, Dungeness, cooked	3 ounces	624
Turkey, giblets, simmered	3 ounces	588
Tofu, raw, firm	½ cup	476
Chickpeas, mature	½ cup	289
Salmon atlantic, wild, cooked	3 ounces	273
Turkey, ground, cooked	3 ounces	128

FOOD SOURCES	AMOUNT	# of mcg

Dairy Products
Greek yogurt, plain, low-fat	7 ounces	42
Cow’s Milk, nonfat	1 cup	27

FOOD SOURCES	AMOUNT	# of mcg

Fruits and Vegetables
Potatoes, cooked, flesh and skin	1 medium	675
Mushrooms, shiitake, cooked and cut	½ cup pieces	650
Avocodo, raw	½ cup	219
Figs, dried	½ cup	214
Spinach, boiled and drained	½ cup	157
Asparagus, cooked and drained	½ cup	149
Tomato, raw and chopped	½ cup	53
Apples, raw with skin	½ cup slices	17

01/14/2025 by DrCurry

Zinc

Function: Helps the immune system to fight off viruses and stay healthy. It is used to make DNA and protein. It is involved in helping our wounds heal. Important for pregnant women, children and adolescents to grow and develop properly.

Deficiency: The symptoms of Zinc deficiency include: slow growth, diarrhea, loss of taste and smell, delay in wound healing, can cause problems with thinking, reasoning and memory.
FEMALES 19+ YEARS = 8 MG

FOOD SOURCES	AMOUNT	# of MG

Nuts and Seeds
Pumpkin seeds	1 ounce	2.2
Peanuts, dry roasted	1 ounce	0.8

FOOD SOURCES	AMOUNT	# of MG

Whole grains
Breakfast cereals (fortified with 25% of DV for zinc)	1 serving	2.8
Oatmeal, cooked with water	1 cup	2.3
Lentils, boiled	½ cup	1.3
Brown rice, cooked	½ cup	0.7
Whole wheat bread	1 slice	0.6

FOOD SOURCES	AMOUNT	# of MG

Beans and Meats/Seafood
Oysters, raw (Eastern or Pacific)	3 ounces	28-32
Beef, bottom sirloin	3 ounces	3.8
Blue crab, cooked	3 ounces	3.2
Pork center loin, broiled	3 ounces	1.9
Turkey breast, roasted	3 ounces	1.5
Shrimp, cooked	3 ounces	1.4
Sardines, canned in oil	3 ounces	1.1
Egg	1 large	0.6
Kidney beans	½ cup	0.6
Salmon, cooked	3 ounces	0.5

FOOD SOURCES	AMOUNT	# of MG

Dairy Products
Cheese, cheddar	1.5 ounces	1.5
Greek yogurt, plain	6 ounces	1.0
Cow’s milk, 1% fat	1 cup	1.0

FOOD SOURCES	AMOUNT	# of MG

Fruits and Vegetables
Broccoli, cooked	½ cup	0.4
Blueberries, raw	½ cup	0.1
Cherry tomato, raw	½ cup	0.1

Toxicity: The symptoms of Zinc toxicity include: nausea, dizziness, upset stomach, vomiting, and headaches. If high doses are taken for a long time, lowered immunity, low copper and lowering HDL or “good cholesterol” is possible.

Recommended Daily intake of Zinc is:

MEN AGE 19+ YEARS = 11 MG

FEMALES 19+ YEARS = 8 MG

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FOOD SOURCES	AMOUNT	# of MG

Nuts and Seeds
Pumpkin seeds	1 ounce	2.2
Peanuts, dry roasted	1 ounce	0.8

FOOD SOURCES	AMOUNT	# of MG

Whole grains
Breakfast cereals (fortified with 25% of DV for zinc)	1 serving	2.8
Oatmeal, cooked with water	1 cup	2.3
Lentils, boiled	½ cup	1.3
Brown rice, cooked	½ cup	0.7
Whole wheat bread	1 slice	0.6

FOOD SOURCES	AMOUNT	# of MG

Beans and Meats/Seafood
Oysters, raw (Eastern or Pacific)	3 ounces	28-32
Beef, bottom sirloin	3 ounces	3.8
Blue crab, cooked	3 ounces	3.2
Pork center loin, broiled	3 ounces	1.9
Turkey breast, roasted	3 ounces	1.5
Shrimp, cooked	3 ounces	1.4
Sardines, canned in oil	3 ounces	1.1
Egg	1 large	0.6
Kidney beans	½ cup	0.6
Salmon, cooked	3 ounces	0.5

FOOD SOURCES	AMOUNT	# of MG

Dairy Products
Cheese, cheddar	1.5 ounces	1.5
Greek yogurt, plain	6 ounces	1.0
Cow’s milk, 1% fat	1 cup	1.0

FOOD SOURCES	AMOUNT	# of MG

Fruits and Vegetables
Broccoli, cooked	½ cup	0.4
Blueberries, raw	½ cup	0.1
Cherry tomato, raw	½ cup	0.1

01/10/2025 by DrCurry

Transform Your Weight Loss Journey with the Spatz3 Adjustable Gastric Balloon

Spatz3 Adjustable Gastric Balloon at JourneyLite

Are you struggling to achieve your weight loss goals despite trying various diets and exercise routines? Not interested in surgery or a lifetime of expensive injectable weight loss meds with lots of side effects? JourneyLite and the Spatz3 Adjustable Gastric Balloon might be the solution you’ve been looking for!

What is the Spatz3 Adjustable Gastric Balloon?

The Spatz3 is the world’s first and only adjustable gastric balloon. This innovative device is designed to help you lose weight by occupying space in your stomach, making you feel fuller faster and reducing your overall food intake1. What sets the Spatz3 apart from other gastric balloons is its unique adjustability feature.

How Does the Spatz3 Work?

The Spatz3 gastric balloon is inserted through a quick, non-surgical outpatient procedure at JourneyLite that takes about 15 minutes. There are no incisions or hospitalization required, and you can walk out the door within the hour2. Once in place, the balloon can be adjusted in volume to ensure maximum comfort and effectiveness.

Benefits of the Spatz3 Adjustable Gastric Balloon

1. Customizable Fit: The Spatz3 balloon can be adjusted both up and down to meet your individual needs, helping you avoid weight loss plateaus and achieve sustained results.
2. High Success Rate: With a clinically proven track record, the Spatz3 balloon boasts the highest weight loss and success rates in the industry.
3. Comfort and Safety: The adjustability feature allows for a reduction in balloon size if discomfort occurs, ensuring a more comfortable experience and reducing the need for early removal.
4. Long-Term Weight Maintenance: The Spatz3 balloon can stay in place for up 9 months, giving you ample time to develop healthy eating habits and maintain your weight loss.

Real Success Stories!

Many individuals have successfully transformed their lives with the Spatz3 Adjustable Gastric Balloon. For example, Julia lost over 110 pounds in just 12 months, while David completely transformed his health and wellness. These stories highlight the potential of the Spatz3 to help you achieve your weight loss goals.

Is the Spatz3 Right for You?

To find out if the Spatz3 Adjustable Gastric Balloon is the right choice for you, consult with our team of experts at JourneyLite. We’ll guide you through the process and help you make an informed decision.

01/02/2025 by DrCurry

2025 Weight Loss Specials!

Get down with JourneyLite in 2025!

Whether it’s surgery, medications, or gastric balloon – JourneyLite is your trusted team to get your health back on track and the scale moving in the right direction in 2025!

New Year’s Semaglutide Special – You’ve heard about powerful new injectable weight loss medications known as GLP-1 receptor agonists. Start the year off right with a 3 month, all-inclusive semaglutide program for only $900. This includes medication, shipping cost, dietitian, and provider visits. Virtual visits available!

Spatz Gastric Balloon 2025 Special Pricing – Many patients don’t tolerate GLP-1’s but aren’t ready for surgery. The Spatz Gastric Balloon can be a great non-surgical, incisionless option. For a limited time, a complete Spatz program including insertion, removal, and office visits is only $6500!

Self-Pay Gastric Sleeve 2025 Special – If you’re ready for a permanent tool to help you lose the most weight and have the highest long-term success rate, a surgical procedure like a gastric sleeve could be for you. For a limited time, we are offering self-pay gastric sleeves at JourneyLite Surgery Center for only $10,000!