Tips for Time Management and Healthy Living

Time is never a factor in life that seems to be in many people’s favor. There might be seasons where time is abundant, and other seasons where there does not seem to be enough hours in a day. With a crunch on time it can lead us to comprise on things of priority, like our health. Here are a few simple tips that can kill two birds with one stone and help the tasks of a day feel doable.

Evaluate How You Are Spending Your Time

For the week, pay special attention to how you spend time either by mental note or keeping a daily log. This can help evaluate your strengths and weaknesses. Ask these questions:

What am I doing well?
 What can I do better?
What are unhealthy and unproductive tendencies?

Answering these questions with evidence to how you spent the week will help to pinpoint the needed areas of adjustment.

Make a To Do List

Now I know this sounds tedious, but writing everything down in one place will relieve stress. Make a to do list for the day and leave it up to the paper to remember each task. After the list is made, take these steps:

 Organize it by priority

 Delete any unnecessary tasks

Be reasonable about what you can accomplish

Try to pair tasks together (talk on the phone while completing a mindless task)

This will help you have more of a grip on your day and minimize last minute rushes.

Time to Yourself

Often taking time off or taking a 10-minute break can seem like a setback when in reality it can do the opposite. If our bodies are run into the ground each day it can result in sickness or a decrease in productivity. Here are some ideas in taking a break:

Take a walk

Do stretches in the middle of the day

Make time for a hobby

 Give your body enough sleep

All of these factors can relate back to health. When our health is put on the back burner, we end up becoming less motivated and lack in time management. These are small ways we can implement into our daily schedule for a healthier more organized lifestyle.

Sources:

https://svpply.com/item/42521/Finetime_clock

http://www.lucilleroberts.com/blog/diet/sharpening-time-management-skills

http://expressbloomington.com/ownerblog/lack-of-time-management-skills-lead-to-health-problems/

http://www.mayoclinic.com/health/time-management/wl00048

A Few Rules for Healthy Eating

Fall is here, and the season of eating is coming our way. There are so many foods that aren't very good for you, and it's also hard to resist over eating. 

Tips for Eating Healthy and Eating Less:

1. Have you read the label? Does it even have a label? It is actually best to purchase foods WITHOUT labels. Think about it. Apples and oranges don’t have labels on them, and never ave to because they are one ingredient. If what you are purchasing does have a label, try for one that has less than 5 ingredients. Also try reading every ingredient on the label with perfect pronunciation. Can’t do it? Don’t get it!
   
   
   
2. Try to eat with others whenever possible. Eating with others has a ton of benefits, including social and emotional. Talking with others during a meal will slow down eating, and will give time for you to feel full before you overeat. Also, eating in front of the TV or computer often leads to mindless overeating.
   

   
   
3. Stick to coconut oil and olive oil for cooking. Highly processed oils, like corn and soy based oils are toxic to your body. Also, Extra Virgin Coconut Oil is anti-viral, anti-microbial and antibacterial. Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It has been shownthat the breaking down of these types of fats in the liver leads to efficient burning of energy.
   
   
   
4. Avoid eating at night. Try to only eat during the most active hours of your day. Eat dinner early and try not to eat after. After-dinner snacks (desserts) also tend to be high in fat and calories so are best avoided.
   
   
   
5. HYDRATE! Drink ample amounts of water daily. Very often, we mistake thirst for hunger and will eat something when drinking a glass of water would have sufficed.

If you adopt some of these simple rules, you will be eating healthy and feeling more energized in no time!

Q&A with Michelle Owens, Blossom Bariatric's Nutrionist

You asked and Michelle Owens, our nutritionist at Blossom Bariatrics, has answered some of your questions from our Facebook page.

Q:  Is vomiting to be expected after bariatric surgery? What steps can I take to prevent or reduce it?

A:  Around 50% of patients experience nausea post surgery, which can be caused by nerves or pain medication. The most important thing is to relax and to eat as directed by Dr. Umbach and the nutritionist.

Q:  How can I add protein to my diet with a busy schedule?

A:  RTD's are great! These are Ready to Drinks in single-serving size containers. EAS, Pure Protein and Premier Protein are ones that taste the best, and they can be found at GNC, Sam's Club, Trader Joe's, and Vitamin Shoppe. The goal, as always, is to look for whey protein and LOW sugar content. 

Q:  What are some top foods to avoid in the first months post surgery? What are some of the best foods?

A:  This question is covered extensively in our pre-surgery classes called Blossom Bites, and the list would be a little too long to add here. The classes are about 1 1/2 hours long and many food questions are covered. It all varies on the patient, though, as far as how they feel after they eat a particular food. Some can do beef for instance and some cannot for the rest of their lives.

Q:  What exercises do you recommend for people post surgery?

A:  Dr. Umbach usually clears patients for exercise on their 2 week post op visit. If cleared by their PCP and Dr. Umbach they usually can always walk or work out on a stationary bike or elliptical trainer. Adding weight berrings to exercises helps immensely! I always encourage hiring a gym's personal trainer to introduce simple exercises and machines when starting out.

Thank you very much to everyone who asked questions! If YOU have any questions, comment below or ask us on our Facebook page: www.facebook.com/blossombariatric, and we will answer them in the next Q&A blog post. Have a healthy day!

Make this Summer an Active One

June came and went in a flash, but the summer is still young. We want to make sure that we make this one that counts!

The warm weather naturally makes us lethargic...

...but there are several ways to get motivated to work out and just lead a healthy lifestyle every day.

Exercise in the early morning. It is typically best before 10 a.m. before the summer heat sets in, because not only is working out in the heat uncomfortable, it can be very dangerous. Starting your day with even a light workout will leave you feeling good and energized for the day.

Play music that pumps you up! Make a playlist of music that makes you want to get up and dance, and play it in the morning when you wake up. The music and the feeling you get from it will make your mindset shift from “I want to go back to bed” to “I want to get out and do something!”

Make your plans the night before. You do not want to wake up and then make plans for your workout. Do everything the night before so the only thing you need to do is get up and go:

• Look up tomorrow’s weather: This way, if it is raining, you already have your indoor workout plans.

• Lay all of your workout clothes out so you don’t have to look for them. Actually, sleep in your workout clothes if they’re comfortable. Then you just have to wake up and head out!

• Sleep early. This may be hard when it does not get dark until late during the summer, but give yourself 8 hours of sleep every night.

So be prepared to kick yourself in the butt! Whether it is walking, jogging, or swimming, getting out and just being active will have you feeling your best. We promise :)

Sources:

http://beta.active.com/running/articles/8-tips-for-exercising-in-summer-heat
http://www.sparkpeople.com/blog/blog.asp?post=how_to_make_yourself_work_out_when_its_dark_out

The Most Important Meal of the Day!

Waking up is not easy for many people. Some of us hit snooze once, twice, maybe even three or four times, and wait until it becomes a mad dash to get out of the house and head to work as quick as possible or else be very, very late. So who has time for breakfast? There’ll be time to eat later, right?

Wrong! There is a reason why everyone calls it “the most important meal of the day”. Eating breakfast helps a person start their day with energy, but is also linked to many health benefits such as weight control and improved performance.

It is not just ANY breakfast that helps put you the right track, but a HEALTHY breakfast. Studies also show that people who start their day with a healthy breakfast, are more likely to eat healthy through the rest of the day.

But what is a healthy breakfast? Not to worry, we have some examples here for you!

Strawberry Parfait - On the go? Parfaits are easy to make and light in calories! Choose your favorite non-fat or Greek yogurt, and some low fat granola and strawberries (or your favorite fruit). This is a great option for people with a bit of a sweet tooth ;)

Eggs - Eggs are a great way to start off your day because the protein will help you stay full for longer. This smoked salmon, asparagus, and goat cheese omelette  is full of healthy fats and packed with protein, and is easy to make.

Smoothie - Smoothies, like parfaits, are also great for people in a hurry. Blend a banana, a few strawberries, and a handful of blueberries together. Add some nonfat milk and some peanut butter! This smoothie will have the protein and fiber that will keep you full and energized until lunch time.

So no matter how rushed you are in the morning, make sure to take some time to eat! Try some of the recipes above, let us know what you think, and tell us your favorite healthy breakfast recipes!

Sources:

http://www.everydayhealth.com/health-report/healthy-breakfast/importance-of-eating-breakfast.aspx

http://www.webmd.com/diet/features/many-benefits-breakfast

http://www.womenshealthmag.com/nutrition/healthy-breakfast

Getting Some Shut-Eye: Sleep Matters for your Health

Sleep does more for the body than preparing you for the day and banishing under-eye circles. Did you know that making sure your body is well rested can result in weight loss and increased metabolism? 

Not getting enough sleep is common for many Americans in this busy world, but lack of sleep can lead to poor food choices and lessen your desire to exercise. Sleep and metabolism are also controlled by the same receptors in our brains. Studies suggest that getting 6 1/2 to 7 hours of sleep nightly will help you feel more rested, which allows you to make healthier lifestyle choices. This small step can aid you in your weight loss journey.

There are also other surprising health benefits to getting enough rest at night. These include:

• Improved memory: Your brain is very busy while you snooze. Getting enough sleep will help you learn a new activity faster and retain information better.
• Longer Life: Making sure your body is getting enough sleep, but not too much can help you live a longer and happier life.
• Reduced Inflammation: Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging.
• Creativity: Researchers found that emotional components in the brain are strengthened while we sleep which can lead to more creativity.
• Increased Weight Loss:  Studies have proven that well rested dieters lost more weight from fat, while sleep deprived dieters lost more muscle mass.
• Less Stress: Well rested people have less stress and have better control of their blood pressure.
• Decreased Depression: A good nights sleep helps improve your mood and makes your anxiety levels lower. Sleep allows you to have emotional stability.

Making time for more sleep in your daily life will help you improve your overall happiness and help you reach your weight loss goals faster. Adjusting your schedule and making time for an extra hour of sleep is a simple way to improve your overall health and well being. Now go catch up on some vital ZZZ!

Sources:

http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain

http://www.huffingtonpost.com/2011/02/02/sleep-health-benefits-_n_817803.html#slide=234474

A Beginner's Guide to Bariatric Surgery (Part One)

Now that we have a new and improved website, it seems like a perfect time to talk about the different bariatric procedures that we offer at Blossom Bariatrics. We specialize in 5 different restrictive bariatric surgeries, and we take careful consideration in matching each patient to the procedure that is best suited for them. Here is an easy break down of  3 of the 5 different procedures that we offer here at Blossom:

 

1. Gastric Sleeve - Also known as sleeve gastrectomy or vertical sleeve gastrectomy, it permanently reduces the size of the stomach by about 80 percent. The larger curvature of the stomach is removed and only a long tube (or “sleeve”) is left as the new stomach.

 

2. Gastric Banding - The Adjustable Gastric Banding procedure is purely restrictive and done by placing a band around the top portion of the stomach. This divides the stomach into one smaller and one larger portion. The procedure makes patients feel full faster, and the band can also be adjusted if the rate of weight loss is not acceptable.

 

3. Gastric Plication - This relatively new procedure does not require stapling or cutting the stomach and reduces the stomach volume by up to 70 percent. Dr. Umbach folds the stomach wall inward and sutures it into place using small, thin instruments. This procedure is reversible, since none of the stomach is removed from the body, but no long-term data currently exists. The American Society for Metabolic and Bariatric Surgery is currently investigating the safety and efficacy of gastric plication.

Next time around, we will talk about the more well known Gastric Bypass surgery and Gastric Revision surgery. If you would like more information on any of the procedures listed above, please go to our website: www.blossombariatrics.com Feel free to call our office or set up a consultation to talk to one of our experts and find out if bariatric surgery is right for you.

Intro to Blossom

Hello Blogger World! Let's make an introduction about bariatric surgery.

There are two basic ways that bariatric surgery works to help patients lose weight and improve or resolve co-morbidities: One way is malabsorption and the other is restriction. One common bariatric surgery performed today is the Roux-en-Y gastric bypass surgery, which uses both methods. In contrast, Las Vegas Bariatric Surgery patients achieve weight loss through the restrictive method only.

Both procedures are considered highly effective and relatively safe. However, in some cases revision bariatric surgery might be necessary to adjust the gastric band or enhance the results of gastric bypass surgery. Dr. Umbach is highly experienced in performing revision bariatric surgery in Las Vegas, and he has helped numerous patients achieve their weight loss dreams.

• Restrictive
• Procedures that use restriction limit the amount of food patients can eat. This is accomplished surgically by creating a small stomach pouch. When eating, the pouch fills quickly and gives a feeling of fullness much sooner. Because patients feel satisfied and full sooner, they eat less.
• Malabsortive
• Procedures that use malabsorption change the body's ability to absorb calories and nutrients from food. The surgeon changes the way food travels through the patient's system. By rerouting food past a large part of the stomach and a portion of the small intestine, some of the calories and nutrients pass through without being absorbed.

Both methods work to help patients lose excess weight, lower their BMI, and transform their health by resolving or improving co-morbidities. Perhaps more importantly intestinal rerouting changes many of the hormones in the GI tract. Some of these hormones regulate hunger and satiety; thus helping to greatly lessen a person's appetite. Bariatric surgery, such as Lap Band and Stomaphyx, has many benefits that can lead to a higher quality of life. However, weight loss surgery also has certain risks, such as the necessity to undergo revision bariatric surgery in Las Vegas, Nevada. Patients should recognize that complications arise rarely and the vast majority of Dr. Umbach's patients are highly satisfied with their results.

Don't forget to like and follow us from Facebook and Twitter to keep up to date on the latest news with Blossom Bariatrics!

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