Southgate Surgery Center

Southgate Surgery Center specializes in eyes, EGD (scope of the esophagus and stomach), and pain management. Specialties of Southgate Surgery Center include:

-Cataracts
-Eye Lid Defects
-Glaucoma
-Retina
-Colonoscopy
-EGD (Scope of Esophagus/Stomach)
-Pain Management
-Manipulation Under Anesthesia (MUA)
-Hemorrhoids
-Varicose Veins

The 9,800 square-foot building has four operation rooms, 15 (pre and post) operating bays, and the principal care givers are registered nurses. The family-friendly waiting room includes a big-screen TV and refreshments are always available.

For more information or to contact them, visit Southgate Surgery Center.

Vegetarian Diet

It is much harder eating as a vegetarian than it is for those who eat meat. Vegetarians need to take those extra steps to make sure they are meeting their daily nutritional needs.

An ideal vegetarian diet consists mostly of plant-based foods. These foods include fruits, vegetables, legumes, whole grains, nuts and seeds. A vegetarian diet generally contains less fat and cholesterol and typically includes more fiber because they don't eat meat.

Alternative meat products such as tofu dogs and soy burgers simulate the taste and texture of meat, but have have less fat and fewer calories.

There are nutrients that a vegetarian diet needs to focus on and here are ways to get these nutrients from non-meat products:

-Protein: The body needs protein to maintain healthy skin, bones, muscles and organs. Eggs and other dairy products have convenient sources of protein. Other protein options include soy products, meat substitutes, seeds, whole grains, legumes, lentils, and nuts.

-Iron: Iron is a important for red blood cells. Good sources of iron include dried beans and peas, dark leafy green vegetables, lentils, enriched cereals, whole-grain products, and dried fruit. To help your body absorb non-animal sources of iron, eat foods rich in vitamin C such as strawberries, citrus fruits, tomatoes, cabbage and broccoli while you consume foods that contain iron.

-Vitamin B-12: Your body needs vitamin B-12 to produce red blood cells (like iron) and prevent anemia. Vitamin B-12 is found in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains Vitamin B-12.

-Calcium: This mineral helps to maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, broccoli, and kale, are good sources of calcium. Tofu enriched with calcium, fortified soy milk, and fruit juices are other options.

-Zinc: This mineral is an essential component of many enzymes, plays a role in cell division, and in the formation of proteins. Good sources of zinc include whole grains, nuts, soy products, and wheat germ.

No matter what your situation is or how old you are, a well-planned vegetarian diet can still be healthy and nutritious. This includes children, teens, and pregnant (or breast-feeding) women. If you're wondering if a vegetarian diet is right for you, talk to your doctor or a registered dietitian.


Vegetarian Food Pyramid
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What to eat while pregnant

Pregnant women should eat a variety of foods to help keep a balanced diet. If you are pregnant, make sure you have 6-11 servings of breads and grains, 2-4 servings of fruit, 4 or more servings of vegetables, 4 servings of dairy and 3 servings of protein sources (meat, eggs, fish, poultry, or nuts).

• Eat plenty of high fiber foods like cereals, whole-grain bread, pastas, rice, fruits, and vegetables.
• Take prenatal vitamins. You should make sure that you are getting enough of vitamins and minerals in your diet as well.
• Eat at least 3 servings of iron-rich foods everyday to ensure you are getting 27 mg of iron daily.
• Eat or drink at least four serving of dairy or calcium products to ensure that you are getting at least 1000-1300 mg of calcium.
• It is important to get at least one good source of Vitamin C because pregnant women should get about 70 mg in their bodies per day. Good sources of Vitamin C are grapefruit, oranges, strawberries, cauliflower, broccoli, honey dew, and papaya.
• Eat one source of Vitamin A every OTHER day. If you have too much of this vitamin it could cause fetal malformations. Good sources of Vitamin A include carrots, cantaloupe, pumpkins, sweet potatoes, spinach, and turnip, and beet greens.
• Each pregnant woman should have 0.4mg of folic acid per day to help protect their baby from developing neural tube defects such as spina bifida. Good sources of folic acid are dark green leafy vegetables and legumes (lima beans, black beans, black-eyed peas, and chickpeas).

Helpful resources for moms-to-be:

Find a birthing center
Find or rate your physician
Find private duty home care (for help after baby comes)
Find a children's hospital

Healthiest Foods: Seafood

Shellfish (Clams, Mussels)
Shellfish have Vitamin B12 which supports nerve and brain function. It also contains iron and minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2-4 grams of fat, and 0 fiber.

Salmon
Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber.

Crab
Crab is a great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. You can buy it canned and make your own crab cakes.

Healthiest Foods: Grains, Beans, and Nuts

Quinoa
A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin, and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. You can add quinoa to soup for a protein boost.

Wheat Germ
A tablespoon of wheat germ gives you about 7% of your daily magnesium, which helps prevent muscle cramps. Wheat germ is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. You can add a pinch to your yogurt, fruit or cereal.

Peanuts
Studies show that peanuts or other nuts (which contain mostly unsaturated fat) can lower your heart-disease risk by over 20%. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber.

Pinto Beans
A half cup of pinto beans has more than 25% of your daily requirement of folate. Folate helps protect against heart disease and reduces the risk of birth defects. A half-cup of canned pinto beans has 103 calories, 1 gram of fat and 6 grams of fiber.

Yogart
Bacteria in active-culture yogurt helps prevent yeast infections. Yogart also contains calcium which helps to strengthen bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. If you get plain yogart and mix in your own fruit, it keeps calories and sugar down.

Skim Milk
Riboflavin (vitamin B2) is important for good vision and with vitamin A it might help improve eczema and allergies. Also, skim milk contains calcium and vitamin D. One cup has 86 calories, 0 fat and 0 fiber.

Healthiest Foods: Vegetables

Onions
Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup of chopped onions has 61 calories, 0 fat and 3 grams of fiber.

Artichokes
Artichokes contain silymarin which is an antioxidant. This antioxidant helps prevent skin cancer. Artichokes also contain fiber which helps control cholesterol. One regular sized artichoke has 60 calories, 0 fat and 7 grams of fiber.

Ginger
Gingerols may help reduce queasiness and other compounds may help fight off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh ginger root has only 1 calorie, 0 fat and 0 fiber.

Broccoli
Broccoli contains Indole-3-carbinol and sulforaphane which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup of chopped broccoli has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients, and vitamin C.

Spinach
Spinach has Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green veggie may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. You can just add raw leaves to a salad.

Squash (Butternut, Pumpkin, Acorn)
Winter squash contains large amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup of cooked squash has 80 calories, 1 gram of fat and 6 grams of fiber. You can cut one in half, scoop out the seeds, and bake or microwave until soft. Dust with cinnamon to add flavor.

Garlic
The sulfur compounds that give garlic its pungent flavor can also lower LDL cholesterol (bad cholesterol), lower blood pressure, and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. If you bake a whole head for 15 to 20 minutes until soft, you can spread it on bread instead of butter.

Healthiest Foods: Fruit

Apricots
The body turns beta-carotene into vitamin A, which may help prevent certain cancers, especially skin cancer. One apricot has 17 calories, 0 fat, 1 gram of fiber. You can nack on them dried, or fresh, but when still firm because they lose nutrients when they get soft.

Avocados
They contain Oleic acid, which is an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise with your next burger.

Raspberries
Raspberries contain ellagic acid, which helps stall cancer-cell growth. These berries also have a lot of vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup of raspberries only has 60 calories, 1 gram of fat and 8 grams of fiber. You can add low-fat yogurt or oatmeal (another high fiber food.

Cantaloupe
Vitamin C and beta-carotene are both major ingrediants in cantaloupe and both powerful antioxidants that help protect cells from free-radical damage. Also, half a melon has 853mg of potassium which is almost twice as much as a banana. The potassium helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. You can cut a cantaloupe into pieces to freeze and make a smoothie.

Cranberry Juice
Bladder infections can be prevented by drinking cranberry juice because the juice prevents harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Make sure you get the 100% juice and you can add it to your water, but don't add sugar.

Tomato
Lycopene, one of the strongest carotenoids, acts as an antioxidant in tomatos. Research shows that tomatoes may cut the risk of bladder, stomach, and colon cancers in half if eaten every day. A tomato has 26 calories, 0 fat and 1 gram of fiber. Add a tiny bit of olive oil, because lycopene is best absorbed when eaten with a little fat.

Figs
Figs are a good source of potassium and fiber. They also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol, and preventing water retention. Birthcontrol Pills deplete B6, so if you take the pill, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber.

Raisins
These are a great source of iron, which helps the blood transport oxygen (many women need more iron). A half-cup has 218 calories, 0 fat and 3 grams of fiber. You can add raisins on your oatmeal or cereal. Raisins are good for women during that time of the month.

Lemons/Limes
Limonene, furocoumarins and vitamin C, all of which helps prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Lemons and Limes are good when squeezed over salads, fish, beans and vegetables for fat free flavor.

10 Reasons to stop drinking pop

People drink more pop now than ever before. On average, Americans drink 1.6 cans of pop everyday (597 cans a year). We get 7% of our calories from pop which makes pop the largest source of calories in the US diet.

If you drink too much pop, its probably a good idea to cut back. Here is why:

Reason 1: Dehydration.
Caffeine and sugar cause your body to become dehydrated. Caffeine is a diuretic and causes an increase in urine volume. Drinking pop actually makes you more thirsty.

Reason 2: High Calories.
A can of Coke has 10tsp of sugar (this is 100% of the daily recommended amount for adults). An 8oz can of pop has between 100 to 200 calories. All of these calories deplete your body of vital minerals.

Reason 3: Caffeine Addiction.
Having a caffeine addiction and going through caffeine withdrawal has been recognized as a medical disorder. It is easy to maintain the use of caffeine and is cheap. Withdrawal symptoms include headache, fatigue, difficulty concentrating.

Reason 4: Acid.
Diet and regular pop have enough acid in them to wear away the enamel of your teeth over time. If your teeth have weakened enamel, they become more sensitive and more susceptible to decay.

Reason 5: Save Money.
Although it was stated that pop is cheap, it is more expensive than water, juice, and milk. If you drink 2 cans of pop a day, you will spend about $205 in a year.

Reason 6: Lose Weight
Just because it is called DIET COKE, doesn't mean it actually helps with your diet. In reality, diet pop actually puts you at higher risk of becoming overweight. Artificial sweeteners can interfere with your body's natural ability to regulate calorie intake.

Reason 7: Artificial Sweetener Issues.
Artificial sweeteners have been accused of everything from causing headaches to multiple sclerosis (and even death). Majority of artificial sweeteners have 20 or more years of research behind them which provides safety for most individuals. However, if you consume artificial sweeteners, it could make you crave more sweet things, which will in turn create more cravings for you when you are trying to avoid sweet foods.

Reason 8: Mineral Depletion.
You may know of a study that showed woman that drink pop everyday have a lower bone mineral density. This could be because most pops contain phosphoric acid and caffeine which drain calcium out of your bones. Because of caffeine, more minerals are leaving your body before having a chance to be absorbed and put to use.

Reason 9: Less Chance for Diabetes.
Although no research has definitively shown that pop causes diabetes, the daily consumption of pop does create other problems that could lead to diabetes. When sugar enters your bloodstream quickly, the pancreas has to secrete large amounts of insulin for the body to process it. Some scientists believe that the unceasing demands that pop places on the pancreas may leave it unable to keep up with your body's need for insulin.

Reason 10: Pop Replaces Healthier Drinks.
Change always happens, but not always for the better. In the 1950's, kids would drink 3 cups of milk for every cup of "sweet drink," but today it is actually opposite. The biggest problem is that pop acts as a replacement drink for healthier options. Less milk in a diet could account for the lower bone density and higher occurrence of osteoporosis in men, women, and kids.

What is Depression?

Depression symptoms vary from person to person. Some say depressions feels like a black curtain of despair coming down over their lives. Some people feel like they have no energy, can't concentrate. Some people feel irritable for no reason. If you are feeling upset or sad for more than two weeks and its interfering with your daily life, you could be clinically depressed. Talk to a physician to find out.

Anybody who has gone through one episode of depression will have another one. Feelings of depression can go on for many weeks before developing a full-blown episode of depression. Learning symptoms and what triggers it early will help keep depression from worsening.

Treating depression is important because it affects you, your family, your job, and your life. People harm themselves because they think the feeling will never change, but it can. Depression is a treatable illness.

Working with your doctor, you can learn to manage depression. Change won't come overnight, but with the right treatment, you can control your depression and not let it control you.

If you feel like you might be depressed, take this DEPRESSION QUESTIONNAIRE

Resources:
Learn about, find and rate community mental health centers
Learn about, find and rate psychiatric hospitals
Find and rate mental health providers
National suicide prevention lifeline 1-800-273-TALK (8255)