Quote

A smile is the shortest distance between two people.

Unknown

Quote

Working together is essential for success; even freckles would make a nice tan if they would get together.

Unknown

Squelching Myths about WLS

You can't get pregnant after WLS...

Many patients have trouble getting pregnant prior to surgery and find that they're very fertile following surgery. This is good news if you want to have children - or it may be bad news if you don't.

Contrary to popular belief, pregnancy following WLS is very possible. Patients are much less at risk during pregnancy because their other health problems have lessened or disappeared. After your weight is back to normal, and assuming you don't have any other health problems, you can expect to have a normal delivery.

If you're a woman of childbearing age, use two forms of birth control for at least one year following surgery. During the first year, you aren't eating enough to nourish yourself plus a growing fetus, so your don't want to get pregnant then. Besides, you want to concentrate on your own weight loss during that first year. Better safe than sorry.

Squelching Myths about Weight Loss Surgery

You'll never regain your weight....

Weight loss surgery is only a tool-- the amount you lose and how much of that loss you maintain is up to you. Most patients do regain some weight-- some as much as 20-30%, and others even more. When you go through weight loss surgery, you have no guarantees that you'll be thin your entire life. But if you eat a healthy diet and follow a good exercise routine, your chances of not regaining are greatly improved.

Weight Regain

Studies show that people who have had weight loss surgery will regain weight back without proper focus:

On a scale of 1 to 10, how would you rate your satisfaction with your job?

How's your social life?

Are you worried about finances?

How much time is there in your life for personal growth, education or spiritual growth?

How are you getting along with your spouse and family?

How integrated are exercise and nutrition into your lifestyle?

Keep these in focus and you can avoid the Stressors that lead to overeating, which causes weight regain.

Q & A

I am tired of being disappointed every time I get on the scale, but the weight is coming off so slowly. How can I stay positive when I still have so much weight to lose?

The weight is coming off slowly compared to what? Whose time frame are you setting your goal by? This is not an end-oriented race; it is an ongoing process. You will lose weight at your own pace, and the final goal is not to arrive at a particular weight by an arbitrary time, but to develop a new way of eating that you can live with for the rest of your life.

Set short term goals and treat yourself with kindness when you get there. Don't set a goal of 50# in 3 months. Qualifying the weight loss with a time frame sets us up for a potential or even probable failure. Set a goal of rewarding yourself with a new work out outfit or running shoes when you lose 50#. This is 100% positive.

It is documented that commercial diet programs fail, behavioral modification programs fail 95% of the time. Society assumes that severely obese people have only themselves to blame. However, most of us are successful in most aspects of our careers and personal lives. We are not lazy people without discipline; we are successful people.

We are not failures for seeking surgical help, as it takes courage and commitment to health to even consider Bariatric surgery. We all know this is not the easy eat out.

Susan Marie Leach

Hosting a party as a weight loss surgery post-op patient

There are parties, events, and special occasions after weight loss surgery. You can even host them. But I can't eat everything, or I will be tempted or what do I make?

It's easier than you might think. Plan your menu. Get a head count and go for it!

Menu: certainly serve protein options that you like, let others bring the carbs.

As you prep, make sure you have had a protein meal before you shop and before you start cooking to avoid temptation. Save your tasting for when everyone has arrived.

I served 40 this weekend--a seafood boil, including shrimp, scallops, mussels, potatoes, onions, corn, garlic, lemon & Old Bay with grilled snapper & king fish. The guests brought salads, appetizers, & desserts.

Leftovers on Sunday....no problem. I used Mootopia & chicken broth, added the fish, potatoes, corn, onion and some chopped carrots for color.....chowder....yummy!

Sunday Morning Frittata

WLS 1/2 portion: calories 130, protein 11 grams, carbs 4 grams

1 Tbsp salted butter
1 small zucchini, finely diced
8 mushrooms, finely diced
6 lg eggs
1/2 cup 1% low-fat milk
1 cup 2% low-fat cottage cheese
1 cup shredded Jarlsberg or Swiss cheese
3 green onions, sliced
1 Roma tomato, diced
1 Tbsp chopped fresh dill
Vegetable oil cooking spray

Preheat the oven to 350* F. Heat the butter in a medium nonstick skillet and lightly sauté the zucchini and mushrooms until the released juices have been reduced and the vegetables are lightly browner. In a large bowl, beat the eggs with the milk until well blended, the stir in the cottage cheese, other cheese, green onions, tomato, dill and the sautéed vegetables. Pour into a 9x9 inch baking dish that has been lightly coated with cooking spray. Bake for 40-45 minutes, until a knife inserted near the center comes out clean. Serves 4 regular servings.

Susan Marie Leach

The First of Many Miles

All running programs for beginners are the same. They move you from walking, which anyone can do, to running, which anyone can do if they have determination. The difference between walking and running isn't speed or biomechanics. It's determination.

The first step to an exercise program is to ask yourself, what's realistic for me? Think "simple.". Think "goal.". Think "long term."

Begin with a run/walk program. Start slow. Work up to 8 days of walking before attempting to run. Then begin with two minutes of running, alternating with four minutes of walking. Do this five times for a total of 30 minutes per workout. The runs should be slow jogs, not sprints.

After ten weeks, you should be able to run for 30 minutes straight and then look at miles. You have just started running! Who knew you had it in you :-)

Complete Book of Running, Amby Burfoot

Q & A

Once in a while a food will make me sick, but when I throw it up, there is so much spit and mucus. Does this happen to everyone?

When we eat something that our stomach cannot handle, the problem gets compounded when the undigested food is quickly dumped into our intestines. The intestines draw water from the bloodstream in an attempt to dilute the offending food. This creates the excessive mucus and slime. This can happen if you eat to fast, don't chew well, or continue to eat when already full, so it can serve as a negative reinforcement!

Common Stressors

What do we do when we are stressed? EAT. How do we change the behavior that we have had for years? Recognize those stressors. They are common milestones and stages of living that when experienced can predispose a person to stress. They are weddings, births, deaths, divorce and separation, illness, relationship issues, birthdays, moving, financial changes, job/career issues, parenthood and aging. The prevailing theme....CHANGE. The dreaded change creates fear and evokes strong feelings of loss of control. When we get locked down by fear mof change, we lose the ability to manage the problem and counterbalance its effects. We must recognize these fears and make a change to avoid regaining weight after surgery. This requires diligence to avoid the weight regain pitfall.

Benefits after obesity surgery

"Why do this if it is so risky?" is a good question to ask yourself. Deciding to undergo an operation, especially for obesity, is one of the biggest decisions of your life. Think about it very carefully. This is major surgery, not just cosmetic. Most patients improve their image and self-esteem, this should not be the only reason to have surgery. The goal is to live better, healthier and longer.

Obesity surgery can cure or control many of the serious diseases that accompany morbid obesity, like diabetes, high blood pressure, sleep apnea, urinary incontinence, acid reflux, and more. Many diseases no longer requiring medications after weight loss surgery.

There are many health benefits of losing weight, but it is also important to consider the improvement in quality of life that most patients experience after surgery, even if not all excess weight has been lost. One of the most important benefits is feeling good about yourself. This helps fight the depression that often accompanies obesity. Because of the prejudice against the obese in our society, losing weight increases social acceptance and opens doors for better work opportunities, friendships and even sexual relations. Keep in mind that these changes can strain relationships and even lead to divorce. Obesity surgery changes patients' lives! Your relationship to family, friends or co-workers may change, sometimes not as positively as you wish.

Quote of the Day

Criticizing another's garden doesn't keep the weeds out of your own.

Unknown

Quote of the Day

The secret of success is to start from scratch and keep on scratching.

Unknown

Tips for Success

~plan meals in advance
~schedule your meals/snacks every day. Skipping meals affects your metabolism, leads to excess hunger, extreme eating and extra calories
~watch those portion sizes
~avoid processed foods
~record all things you put in your mouth in a food journal
~drink all of your fluids, every day.....goal is 96 ounces per day
~exercise daily

I am always too busy to eat breakfast, and I am not a morning person. Will this hurt my overall weight loss?

Severe calorie restriction creates a situation that tells your body it's starving! Your body responds by slowing your metabolism in order to hold on to existing stored energy. In addition, if the food shortage continues, you will begin to burn fat AND muscle, which will further lower your metabolic rate. DON'T SKIP MEALS!

We don't plan to fail, we just fail to plan! Starting your day with protein will help keep your metabolism working at full power.

Fish and Seafood

Most post-op weight-loss surgery people will tell you that seafood is the perfect food for them to eat because of the soft, moist texture, high protein, and low fat content. Fish contains about 7 grams of protein per ounce.

Many people avoid seafood because they don't know how to select it and prepare it. HEB is great about giving you recipe ideas, plus the internet has an unlimited supply of recipes and there are apps for cooking.

Smell is the key indicator of freshness. Fresh fish has a clean, bright, fresh smell. Don't buy it if it has a "fishy" or ammonia odor. If fresh fish isn't an option, check your frozen section for individually frozen salmon and tilapia fillets, peeled and cleaned raw shrimp an scallops.

The secret to moist fish is not to overcook it. The general rule of thumb is to cook fish 8-10 minutes per inch of thickness. --Susan Marie Leach

A favorite in our household:

Grilled Cedar Plank Salmon
Soak a cedar plank for grilling in water for at least 30 minutes
Preheat grill
Place salmon fillet on cedar plank, skin side down
Place small amount of butter on top of fillet
Lightly sprinkle salmon with brown sugar (use the Splenda version)
Grill depending on thickness of fillet. Salmon should melt in your mouth.

Spice Rubbed Chicken Fingers

1 tsp chili powder
1 Serrano pepper, seeded
1 tsp ground cumin
1/4 tsp salt
1/8 tsp salt
1 pound chicken breast tenders
2 Tbsp lime juice
2 Tbsp extra virgin olive oil (EVOO)
2 Tbsp water
1/2 cup cilantro sprigs
1/4 cup parsley sprigs
1/4 cup blanched slivered almonds
1 clove garlic

Coat a grill rack or broiler pan with cooking spray. Preheat grill or broiler.

In a cup, combine chili powder, cumin, and 1/4 tsp salt. Cut two 1/2" deep slashes in each side of the chicken tenders. Rub the spice mixture over the chicken, pressing it into the slits. Place the chicken in a baking pan and coat completely with cooking spray. Let stand for 10 minutes.

In a food processor, combine the cilantro, parsley, almonds, garlic, chile pepper and 1/8 tsp salt. Process until chopped. While the processor is running, add lime juice and oil. Pour sauce into bowl. Stir in the water, cover and chill until ready to serve.

Place chicken on the prepared rack and grill or broil 6" from the heat, turning several times, for 15 minutes, or until thermometer registers 170*F and the juices run clear. Serve with the sauce and garnish with cilantro.

Makes 4 regular servings (not your serving).
248 calories, 28 gm protein, 4 gm carbohydrate

Protein Shake Tip

Texture is important when making a great-tasting frosty shake. If you turn on the blender and leave it on high, the shake will get very dense and foamy, giving you a huge volume of air that is almost unpleasant to drink. If you pulse the blender on and off, the shake will have less volume and a frozen milk shake consistency.

Susan Marie Leach

Quote for the Day

Fear- whet hit is fear of falling, fear of failing, or fear of being found out-is a heavy burden to carry.
-Zig Ziglar

Quote for the Day

Among the things you can give and still keep are your word, smile, and a grateful heart.
Zig Ziglar

Faulty Use of a Lap-Band or Sleeve

If you choose to drink high-calorie, high-fat liquids like chocolate milk shakes, the liquid will pass riht through the the constriction caused by the band or sleeve without providing any lasting stretch in the pouch. The "liquid food" will then be absorbed normally and stored as fat on the waistline.

If you drink large amounts of fluid while eating the "right" foods during meals. This washes the food right out of the pouch. This leaves the pouch empty, and there is no satiety. The food will be absorbed normally and sent to the waistline. Keeping the feeling of satiety between meals will decrease snacking and keep the total number of calories down for the entire day. This is what causes weight loss.

Lnap-Band Companion Handbook
Marnk J. Watson, MD
Daniel B. Jones, MD

FITNESS A TO Z: WRITE YOUR PERFECT PLAN

By Michelle May, M.D.

www.AmIHungry.com A voice of reason for a society consumed by dieting, weight, food, and eating. Vol. III Issue 1

Being physically active is one of the best things you can do for your health and well-being. Fortunately, the options are nearly endless.

To spur your imagination, here are some fitness ideas from A to Z.

• Ask a friend to join you.
  
• Bicycle to work. Save gas and money while you spend a little of your own energy.
  

  Bowl. Join a team or just gather a few friends.
  

• Classified Ads. One man's junk treadmill can be your treasure!
  

  Coach youth sports.
  

  Community Center. Look for classes, lessons, and teams.
  

• Dance! Go to a club, take lessons, or turn up the music when no one is home.
  
• Extra steps. Every little bit counts.
  
• Fitness centers. Find a gym that is comfortable and convenient. Pack your clothes and shoes so you can stop in on your way to or from work.
  
• Garden. Plant flowers, fruit, vegetables, or herbs. The digging, weeding, and trimming are good for your body and your soul.
  

  Golf. Walk the course for fitness.
  

• Hike. Find nearby trails or venture out on the weekends.
  

  Hire a personal trainer. They can help you develop a safe and effective fitness program and help you stay motivated to reach your goals.
  

• Ice skate. Indoors or out.
  
• Jog or wog (walk-jog).
  

Jump rope.

• Kite flying. Enjoy a beautiful day!
  
• Library. Check out an exercise DVD or book from the library.
  
• Mall walking. Many shopping malls open early so you can walk in a safe, climate controlled environment.
  

  Mow the lawn. You'll both look better!
  

• Neighborhood. Ask a neighbor to join you for a morning walk.
  
• Organize a team or a league. Softball, basketball, volleyball are great team sports.
  
• Parks and Recreation. You'll find sports, lessons, ball fields, swimming pools, and other activities.
  

  Play with your children. Rediscover the fun of just playing chase or catch in the backyard.
  

• Quick stretch. Take a few minutes to stretch at your desk several times a day to relieve tension and tone your muscles.
  
• Raise money. Sign-up to walk or run a 5K for a good cause.
  

  Rock climbing wall. Try this exciting and challenging workout.
  

  Row. Row a canoe, a kayak, or a machine at the gym.
  

• Senior Center. Most offer recreation, activities, games, and classes.
  

  Stationary Bike. Pick one up cheap at a garage sale.
  

Swim.

Shovel snow. When you're done, surprise your neighbor and do theirs too.

• Tennis. Play singles or doubles—or practice your stroke with a ball machine.
  
• Use the stairs. Skip the escalator or elevator. You may need to start with one flight but it gets easier with practice.
  
• Vacuum your house. It's got to be done so why not boost your metabolism while you're at it?
  
• Walk your dog. You both benefit from the exercise.
  

  Wear a pedometer. Count your steps and set small goals every day.
  

  Worksite. Many companies offer onsite fitness centers, discounts for local gyms, and incentives for healthy behaviors.
  

• X-county skiing. Enjoy this great winter cardio activity.
  
• YMCA. Stop in to see everything your local YMCA offers.
  

  Yoga. Increase your flexibility, strength, and balance while calming your mind.
  

• Zoo. Stroll around the zoo with family or friends for the afternoon.
  

With so much to choose from, the hardest part is deciding what to do next!

Michelle May, M.D. is a recovered yoyo dieter and the award-winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Find more articles and resources at http://AmIHungry.com/
Copyright 2010, Michelle May, M.D. All rights reserved. For permission to reprint, email enews@AmIHungry.com

MINDFUL EATING: GET OUT OF AUTOPILOT

By Michelle May, M.D.

www.AmIHungry.com A voice of reason for a society consumed by dieting, weight, food and eating. Vol. II Issue 4

Have you ever finished a candy bar and wished you had just one more bite? Are you surprised when your hand hits the bottom of the popcorn bucket at the movies? Do you ever feel completely stuffed and miserable after you eat?

These are all symptoms of unconscious or mindless eating.

Many people eat while they watch TV, drive, work—even while talking on the telephone. And many people eat too fast, so busy filling the next forkful that they don't notice the bite in their mouth. Since your brain can only really focus on one thing at a time, you'll miss the subtle signs of fullness so you won't stop until you feel uncomfortable or until you run out of food. Most importantly, you won't enjoy your food as much so you have to eat more to feel satisfied.

Eating is a natural, healthy, and pleasurable activity when it's done to satisfy hunger. The bottom line is that weight management is not just about what you eat. How you eat matters just as much.

Choosing to eat "mindfully," in other words, giving food and eating your full attention, will allow you to have optimal satisfaction and enjoyment without eating to excess.

Mindful eating makes it possible for you to experience the difference between physical satisfaction and fullness. Mindful eating also allows you to feel more satisfied with smaller quantities of food. Learning to savor your food simply makes eating more pleasurable. Knowing what satisfies you and getting the most pleasure from your eating experiences are key factors for a lifetime of weight control.

Try the following strategies to help you identify your body's signals and truly enjoy your food:

• Start by recognizing whether you're hungry before you begin eating. If you aren't hungry, you won't be as interested so it will be harder to stay focused. Besides, if a craving doesn't come from hunger, eating will never satisfy it.
  
• Don't wait until you're famished.
  One of the keys to conscious eating is to keep your body adequately fed to avoid becoming overly hungry which increases the chance that you'll overeat.
  
• Next, decide how full you want to be when you're finished eating. When you eat with the intention of feeling better when you're done eating, you're less likely to keep eating until the food is gone.
  
• Choose food that will satisfy both your body and your mind. Our society is so obsessed with eating right that we sometimes eat things we don't even like. However, satisfaction comes not just from fullness but from enjoying the taste of your food--without guilt. Feeling guilty about eating certain foods actually causes more overeating, not less.
  
• Set the table in a pleasant manner. Creating a pleasant ambience adds to the enjoyment of eating and to your level of satisfaction. Besides, you deserve it.
  
• Eat without distractions. If you eat while you're distracted by watching television, driving, or talking on the telephone, you won't be giving your food or your body's signals your full attention. As a result, you may feel full but not satisfied.
  
• Eat when you're sitting down. Choose one or two particular areas at home and at work that are only used for eating and eat only there. For example, do not eat while standing over the sink, peering into the refrigerator or sitting in bed.
  
• Appreciate the occasion. Appreciate the atmosphere, the company, or simply the fact that you're giving yourself the opportunity to sit down and enjoy your meal.
  
• Take a few breaths and center yourself before you begin eating. This will help you slow down and give eating your full attention.
  
• Appreciate the aroma and the appearance of your food. Notice the colors, textures, and smells of the food and imagine what it will taste like.
  
• Decide which food looks the most appetizing and start eating that food first. If you save the best until last, you may want to eat it even if you are full.
  
• Savor the aromas and tastes of your food as you eat it. Put your fork down between bites and be conscious of all the different sensations you are experiencing.
  
• If you notice that you're not enjoying what you chose, choose something else if possible. Eating food you don't enjoy will leave you feeling dissatisfied.
  
• Pause in the middle of eating for at least two full minutes. Estimate how much more food it will take to fill you to comfortable satiety.
  
• Push your plate forward or get up from the table as soon as you feel satisfied. The desire to keep eating will pass quickly. Keep in mind that you'll eat again when you're hungry.
  
• Notice how you feel when you're finished eating. If you overate, don't punish yourself. Instead, be aware of the physical and/or emotional discomfort that often accompanies being overly full and create a plan to decrease the likelihood that you'll overeat next time.
  

Once you've experienced the increased pleasure from eating mindfully, you may be motivated to become more mindful during other activities too. Living "in the moment" and becoming more aware can increase your enjoyment and effectiveness in everything you do.

Michelle May, M.D. is a recovered yoyo dieter and the award-winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Additional articles and resources: www.AmIHungry.com. Copyright 2010, Michelle May, M.D. All rights reserved. For permission to reprint, email enews@AmIHungry.com

 

 

 

Why Weight Loss Surgery If You are Just Eating Less?

The weight loss comes from you. When you consume fewer energy calories (less energy) than your body requires each day, your body is forced to use up the extra weight to provide the energy it needs to function.

Many people wonder, "Why then do you need to have surgery, if the weight loss is achieved only because you are eating less?" It sounds like just another diet.

The answer to this question is exactly the same as the answer to the question. "Why don't diets work?" it is nearly impossible to limit the amount of food you consume when it is working against your body's natural "set points," which tell you physiologically and subconsciously that you need to be eating more.

The Lap-Band and Sleeve Gastrectomy are simply tools to make you more comfortable eating a shockingly small amount of food each and every day. These are restrictive procedures.

How digestion works....
Starting with the mouth, the food is broken up and moistened. When you swallow, food is pushed from your mouth into your esophagus, or food pipe. The esophagus is a muscular transportation tube that pushes the food to your stomach. Your stomach is a strong muscle and serves as a storage organ for the meal you have eaten. In the stomach, food is both physically and chemically broken up. The broke-up food then leaves the stomach and arrives in the small intestine, where bits and pieces are absorbed.

In comparison, for gastric bypass, food from the stomach is re-routed around some of the small intestine where digestion occurs. This is called a malabsorptive procedure for that reason. Some of the food that you eat (and its calories) will not be absorbed and will be passed out of your body.

It is essential to understand that the restriction's primary effect is controlling hunger, not preventing food from passing through your stomach.

Eating should be approached as, "How little can I eat and stay comfortable?" Not, "How much can I cram in there if I chew well?"

Lap-Band Companion Handbook
Mark J. Watson, MD
Daniel B. Jones, MD

Happy 4th of July

[P]atriotism... is not short, frenzied outbursts of emotion, but the tranquil and steady dedication of a lifetime.  ~Adlai Stevenson

Love your country.  Your country is the land where your parents sleep, where is spoken that language in which the chosen of your heart, blushing, whispered the first word of love; it is the home that God has given you that by striving to perfect yourselves therein you may prepare to ascend to Him.  ~Giuseppe Mazzini

How often we fail to realize our good fortune in living in a country where happiness is more than a lack of tragedy.  ~Paul Sweeney

This nation will remain the land of the free only so long as it is the home of the brave.  ~Elmer Davis

If our country is worth dying for in time of war let us resolve that it is truly worth living for in time of peace.  ~Hamilton Fish

And I'm proud to be an American,
where at least I know I'm free.
And I won't forget the men who died,
who gave that right to me.
~Lee Greenwood

Ours is the only country deliberately founded on a good idea.  ~John Gunther

If you are ashamed to stand by your colors, you had better seek another flag.  ~Author Unknown

Where liberty dwells, there is my country.  ~Benjamin Franklin

Liberty and Union, now and forever, one and inseparable!  ~Daniel Webster


If you take advantage of everything America has to offer, there’s nothing you can’t accomplish.  ~Geraldine Ferraro


Oh, it's home again and home again, America for me!
I want a ship that's westward bound to plough the rolling sea
To the blessed land of Room Enough beyond the ocean bars,
Where the air is full of sunlight and the flag is full of stars.
~Henry Van Dyke


Sometimes people call me an idealist.  Well, that is the way I know I am an American.  America is the only idealistic nation in the world.  ~Woodrow Wilson




This, then, is the state of the union:  free and restless, growing and full of hope.  So it was in the beginning.  So it shall always be, while God is willing, and we are strong enough to keep the faith.  ~Lyndon B. Johnson


We sleep peacefully at night, cradled by the big strong hands of America.  ~Val Saintsbury


America is another name for opportunity.  Our whole history appears like a last effort of divine providence on behalf of the human race.  ~Ralph Waldo Emerson

I love my freedom.  I love my America.  ~Jessi Lane Adams

This country will not be a good place for any of us to live in unless we make it a good place for all of us to live in.  ~Theodore Roosevelt

Star-spangled happiness
and banner waves of pride.
~Cherishe Archer

America, for me, has been the pursuit and catching of happiness.  ~Aurora Raigne

My patriotic heart beats red, white, and blue.  ~Author Unknown

Quote of the day

If you believe--
Really believe--
You will persist.
Unknown

Quote for the day

Go from knowing what others believe to knowing what you believe.