Five Common Excuses to Skip Exercise 

Classic commentary about staying active during this time of the year can end up sounding like excuses or holding goals off for a certain date on the calendar, like New Years. These positions are not necessarily bad but why not start now? Here are five excuses that can trick you, but don’t worry. We are here to reveal these excuses and give you weapons for combat.

I Will Either Be Too Hot or Too Cold

This is a real factor in staying active and can take the option completely off the table. If the weather isn't conducive for the type of activity desired, bring it home. Everything from an inside gym to crunches in between daily tasks will get the job done.

I Have No Time

Time is a concept that no one will ever grab a hold of, but combining activities will help. This idea has been referenced in previous posts and we sympathize with not having time. Making space by breaking up an activity throughout the day, packing a bag the night before, and varying in intensity levels will all help with keeping activity on the to-do list.

I’ll Start Fresh in January

Turning over a new leaf is a great thing, but getting a head start can help keep the new leaf turned over. Put aspirations of a healthier 2014 to motion early and don’t wait for the next few weeks!

I Am Too Tired

Staying active gives you energy. With the endorphins that are produced while staying active, it will ironically provide the energy you lacked at the beginning. On the days where fatigue is more intense, reduce the severity of your activity.

I Get Frustrated When I Don’t See Results Right Away

Don’t necessarily gauge the importance of staying active with visible results. Those will come but it relies on consistency. Set goals for certain days and stay concerned with accomplishing these goals. Make adjustments when needed and keep your enthusiasm high!

These excuses are thoughts that almost everyone has encountered at one point or another, but being aware and preparing yourself for solutions will be helpful this upcoming season!

Sources:

http://www.fitsugar.com/Worst-Excuses-Working-Out-Winter-26293812

http://www.webmd.com/fitness-exercise/video/gym-smarts-chest

http://www.acefitness.org/acefit/fitness-programs-article/3318/ACEFit-workout-advice-and-exercise-tips/

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

3 Easy and Healthy Meals for the Weekend

It has been a long week! The saying “Thank God It’s Friday” should be paired with nothing less than a filling and colorful salad or prosciutto-wrapped shrimp with a side of arugula. These are only a few of the several recipes we have come across and liked, but here are some that we wanted to highlight!

*Exact portions or ingredients will vary with each individual. Readers should only follow the exact listings of these recipes if ingredients are approved by one’s physician or nutritionist. Feel free to comment or contact Blossom Bariatrics for alternatives!

Orange and Avocado Salad

Ingredients Include:

·         Mixed salad greens

·         Orange segments

·         Sliced avocado

·         Sliced red onion

·         Cilantro-lime vinaigrette

·         Walnuts (optional)

All that is needed to prepare this appetizing salad is tossing the ingredients together. Delish sets you up for the smooth taste of avocado next to the tangy presence of orange segments, creating diverse flavors for your pallet. Missing the presence of meat? We have identified another salad recipe that possesses similar elements but produces a different spice.

Shrimp and Cobb Salad

Ingredients Include:

·         Bacon

·         Shrimp

·         Paprika

·         Black pepper and salt

·         Lemon Juice

·         Olive Oil

·         Dijon mustard

·         Cherry Tomatoes

·         Carrots

·         Corn

·         Avocado

Cooking Light offers an easy way to incorporate several small ingredients in a dynamic dish. Cook the bacon in one skillet while also cooking the shrimp, pepper and paprika in another skillet until finished. While the meat is getting prepared, mix the salt, lemon juice, oil and mustard in a bowl and toss the lettuce in last for coating. Mix the cooked bits of meat, covered lettuce, tomatoes, carrots, corn and avocado together to finish and enjoy the well-crafted masterpiece. If there are left-over shrimp or another party wants a different dish, the prosciutto-wrapped shrimp is a great example of a healthy hearty meal that is fairly easy to prepare, low in calories and fully satisfactory.

Prosciutto-Wrapped Shrimp w/ Arugula

Ingredients include:

·         Olive oil

·         Lemon juice

·         Clove garlic

·         Salt and ground pepper

·         Baby arugula

·         Jumbo shrimp

·         Slices of prosciutto

Eating Well instructs to throw the oil, lemon juice, garlic, salt and pepper in a large bowl and use as coating for the baby arugula. Peel the shrimp, wrap each one with one strip of prosciutto and cook with butter in a skillet until the sight and scent is pleasing! Pair the cooked shrimp and coated baby arugula with some small pieces of bread and you have a holistic, healthy and tasty meal.

All three of these dinner options are wonderful choices, representing a well-deserved award welcoming you into the weekend. 

Sources:

http://www.orchidislandjuice.com/our-passions/orange-avocado-salad/

http://www.eatingwell.com/recipes/prosciutto_shrimp.html

http://www.cookinglight.com/food/quick-healthy/20-minute-salad-recipes-00400000044717/page9.html

http://www.delish.com/recipefinder/orange-avocado-salad-recipe

Healthier Halloween Snacking!

Halloween is a time for dressing up and having fun, and a lot of the having fun part is eating candy J But it’s important to remember that no matter what time of year, it’s important to check how much we’re eating.

Healthy habits are also important to pass down to the younger generation.  Children should be allowed to enjoy themselves, but should also learn to enjoy healthy snacks as much as they do candy bars. Here are a few health(ier) Halloween holiday recipes that you can make and enjoy with your children, your nieces and nephews, or your little cousins!

Candy Apples:

Have fun decorating these apples with chocolate and sprinkles! It’s a fun activity and apples are a much healthier option than candy bars (even if you add a little chocolate J)

Recipe here ->http://bit.ly/18q8qoR

Peanut Butter Cups:

It’s as good as the real thing, and it’s a little better for you! Instead of peanut butter, it is filled with almond butter and ground chia seeds that slows digestion and gives you a burst of energy!

Recipe here-> http://bit.ly/HLaacc

Fruit Snacks:

Corn syrup makes fruit snacks sugary and a not so great treat for kids. This version made with fruit, grass-fed gelatin, and honey is much better for you and you can make different shapes with molds or ice cub trays!

Recipe here -> http://bit.ly/Ph9N2y

Peanut Butter M&Ms:

This homemade recipe for peanut butter M&Ms doesn’t make it healthy, but takes away some of the guilt that comes with eating the store bought brand. Instead of preservatives, sugar, and peanut butter, the recipe incorporates oats, dates, peanut butter, almonds, and peanuts into the filling.

Recipe here -> http://bit.ly/1023CiY

Remember that by no means are these snacks healthy! They are simply healthier options. But making them with your children and explaining each ingredient will teach the little ones about making healthier choices when they are craving something sweet J Building good habits at a young age is so important and makes life easier for you later on!

Sources:

http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/life_stages/hgic4112.html

http://greatist.com/health/homemade-candy-recipes

http://spoonful.com/recipes/healthy-halloween-treats

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

A Healthy Lunch is a Happy Lunch

This week’s post is all about healthy, calorie conscious lunch options! These low-calorie, flavorful options are sure to satisfy your hunger and leave you feeling full throughout the day. The recipes are quick and easy too!

Burritos are always tasty, but not always low in fat and calories. The Spicy Bean and Guacamole Burrito is a good way to get you burrito fix and not ruin your diet! Add some grapes on the side for a sweet healthy dessert.

Ingredients: ½ cup canned low-fat refried beans

¼ cup salsa

3 tablespoons prepared guacamole

1 cup shredded romaine lettuce

2 small whole grain tortillas

1 cup red grapes

This easy recipe is a healthy twist on a classic favorite with the Grilled Cheese with Turkey and Tomato sandwich.

Ingredients: 2 slices whole-grain bread

1 slice cheddar cheese

2 ounces sliced turkey

1 slice tomato

cooking spray

½ cup pea pods

2 tablespoons low fat ranch dressing

The Pizza Burger is a great way to spice up your vegetarian burger!

Ingredients: 1 vegetarian burger

1 whole-grain hamburger bun

2 tablespoons canned pizza sauce

1 slice part-skim mozzarella cheese

2 tablespoons chopped fresh basil

1 small apple

Chili and Chips is a great lunch option! It’s tasty and filling! It’s also a good source of protein!

Ingredients: 1 cup canned turkey or vegetarian chili

1 ½ cups frozen broccoli

3 tablespoons shredded cheddar cheese

¼ cup crushed corn chips

All of these meal options are healthy and under 400 calories! They will fill you up and help you on your dieting journey!

Sources: http://www.fitnessmagazine.com/weight-loss/plans/diets/the-lose-10-pounds-in-30-days-diet-healthy-lunches-under-400-calories/

Steps to Staying Motivated and Exercising After Surgery

Light exercise after surgery is as important as your nutrition plan. Exercise aids in the healing process and weight loss management in post surgery patients. Many people can be intimidated by the thought of starting an exercise routine after surgery because of the difficulty experienced before surgery.

Working physical activity into your daily routine post surgery is easier than you may think. Below are 10 easy steps that will help ease you into a physical routine and help drop extra pounds.

• Start small and slow: The best way to ensure success is to set realistic goals and take a moderate approach. You will become overwhelmed, discouraged and possibly injure yourself if you try too much too fast. Celebrate when you achieve a goal and make a new one for yourself.
• Focus on cardiovascular: Raise your heart rate. Focus on moving your body and working up a sweat. After this, you can focus on weights and shaping your body.
• Do something you enjoy: Pick an activity that is enjoyable because you are more likely to stick to a routine you enjoy. Change up your routine as well to prevent boredom.
• Divide up your workout: Your goal should be 30 minutes a day, but you can divide up your time. Try two 15 minute walks or dance for 10 minutes three times a day!
• Expect ups and down: Don’t beat yourself up! Everyone has ups and downs. Weight loss is different for everyone.
• Plan it: Use a calendar and plan your workouts. Write them down and mark each day off when you finish. It will keep you on track!
• Commit to someone: Workout with a friend and keep each other accountable. You are more likely to exercise if someone else is being your cheerleader!
• Drink water: Hydration is an important part of weight loss and exercise
• Stretch: Stretching helps warm up muscles and helps prevent injury. It also improves flexibility! Stretch before and after exercise.
• Look for little signs of improvement: Don’t worry about the pounds loss. Measure success by the amount you sweat or your heart rate.

So keep these little bullet points in mind. The most important thing is to stay active and moving. Your recovery depends on it!

Source:  http://www.blossombariatrics.com/

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