Post-Bariatric Surgery Exercises

Planning and executing a proper exercise routine after bariatric surgery will help you achieve the body and lifestyle you have been dreaming about. With healthy eating, consistent workouts and discipline, maintaining your new lifestyle post bariatric surgery will become second nature. Benefits of working out include toning your muscles, increasing your energy, tightening loose skin, lowering your blood pressure and ultimately working out will make you feel great!

Recovery

Recovery is very important and does not happen over night. Communication with your doctor is vital and very necessary. It takes effort and a strict diet. After you and your doctor feel like you have fully recovered, you may then begin planning your routines.

Take it Slow

For most patients, working out will be a gradual experience. For the first couple of weeks after the recovery period, patients should begin sitting exercises focusing on legs and arm movements. Exercises include leg lifts, arm rotations, and shoulder rolls. After performing some of these exercises, patients should go for a walk outside or on a treadmill to get a little cardio in. This work out should be done everyday for about 30-45 minutes to condition the body.  

Picking up the Pace

After about a 3-4 weeks (Or more depending on patient), patients should now be ready for more challenging exercises. Implementing cardio and aerobic exercises will help shed some more pounds and tone the areas that need it.  Riding a bike outside or taking cycling classes at the gym are great ways to incorporate cardio into your work out routine. Always remember to go at your on pace when performing these exercises.

Building Strength

By the 3^rd or 4^th month, working out should very much be second nature. It’s all gradual advancement from this point on. To see more results make sure to add some strength training into the mix.  Strength training exercises should be incorporated into your routine at least 3 times a week. Exercises include lunges, squats and the use of dumbbell weights. You may feel some soreness following these exercises. It’s very important to take care of your body afterwards with rest and the right post workout meal or protein shake.

Sources

http://www.blossombariatrics.com/recovering/

http://www.fitnessmagazine.com/workout/lose-weight/build-strength/strength-training-for-beginners/

3 Tips to Keep Healthy during the Holidays

The holiday season is here! It is time for colorful foods with scents that beckon memories, music that is designated for certain seasons and token symbols like the turkey or Christmas tree posted on every decoration. 

Each year the holiday season approaches and a conversation of when to say “no” or how to watch food portions hangs in the midst of grand delicacies that make mouths water. We feel the weight of this conversation and have good news: you can have your cake and eat it too. Holidays do not have to mean depriving you or your loved ones of the relished foods, it simply means implementing basic disciplines to cruise through the holidays with happiness and health. After some research in and out of the office, here is yet another three-step guide piece on holiday food:

1.       Prepare for the Party

Arriving to an event hungry with delicious, yet high in calorie, foods will be a mistake. Make sure to grab a small snack before the buffet begins. This does not mean show up without an appetite, but having something previously on your stomach will help when decisions at the food table need to be made. The light snack should be a healthy selection that is high in water content, which will fill you up faster. If you want to contribute to the spread, maybe suggest bringing a healthy dish!

2.       Stay Active at Any Cost

Holidays not only meaning more food but also more people, so getting time to exercise might be difficult. Regardless, keep activity on the priority list. This could mean fitting in a work out right before the big meal or party. The food will not only be festive but also a reward after working hard. Another suggestion is multi-tasking during errands. When the grocery store calls and a jog is put on the back burner, walk swiftly and engage your core during lifting. These may seem silly, but the smallest burst of activity will help with health and usually supply more energy.

3.       Choose Your Calories Carefully

If this season is the only time you indulge in these treats, be wise in your selection. Try to steer away from eating calories that are common all year round and taste the pumpkin pie, gingerbread cookies or eggnog. Be aware of portions and the fact that beverages contain calories! When hosting a party, you might even decide to grab smaller serving utensils and skinnier glasses. Choose carefully and appreciate each dish on your plate.

Lastly, take time to enjoy the holidays and all that it brings. ‘Tis the season to find joy with your loved ones and let the memorable food enhance the experience. Take in the sights, scents, and sounds. Holidays aren't meant to set you back, but push you forward into the new year.

Sources:

http://www.thedeserve.com/964-real-men-cook-kitchen-too.html

http://www.realsimple.com/health/nutrition-diet/healthy-eating/eat-healthy-during-holidays-10000001683797/

http://www.fitday.com/fitness-articles/nutrition/4-ways-to-eat-healthy-during-the-holiday-season.html#b

http://www.active.com/nutrition/articles/10-strategies-to-prevent-the-holiday-bulge

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!

Eating Organic vs. Conventional Foods

Eating organic has become an immensely popular habit for many families across the United States over the past decade. We see it in stores, on T.V., and hear that it is better for us. What exactly are the benefits of eating organic foods, though? Do we really know?

Before we get into all of that though, it’s important to know some of the difference between conventional and organic farming.

Some evidence has come from scientific research that organic fruits and vegetables are more nutritious than their non organic counterparts. According to these studies, some of the health benefits to eating organic foods are:

• Dramatically reduced pesticide levels in children’s bodies.
• Contains higher total antioxidants and beneficial phytonutrients (polyphenols and flavonoids)
• Organic milk and meat are high in omega-3 fatty acids and conjugate linoleic acid, which can help lower bad cholesterol and increase good cholesterol.

There are other benefits to eating organic aside from being good for your body:

• It’s good for farmers. Farmers often get sick from being in constant contact with toxic pesticides, herbicides, and chemical fertilizers. Eating organic also support small, local farmers.
• It’s good for animals. Organic practices ensure livestock are not given antibiotics or artificial growth hormones, and are kept strong and healthy through good nutrition and humane living conditions.
• It’s good for the environment. Chemicals that are used in conventional farming contaminate the soil, rivers, drinking water and air. Also organic produce comes from closer areas, which reduces the distance that carriers have to travel and leaves a lighter carbon footprint.

So how do you know that what you are buying at your grocery store is organic? If something is labeled 100 percent organic, then the product must be either completely organic or made of all organic ingredients. If a product is labeled organic or has the label below, then the product must be at least 95 percent organic.

There is still much research being done on the nutritional value of eating organic compared to conventionally grown products, not to mention that organically grown products are pricey right now. To keep costs low and still live a healthy lifestyle, keep these tips in mind:

• Select a variety of foods from a variety of sources.
• Buy fruits and vegetables in season when possible.
• Read food labels carefully.
• Wash and scrub fresh fruits and vegetables thoroughly under running water.

Happy eating!


Sources:

http://www.mayoclinic.com/health/organic-food/NU00255

http://www.stonyfield.com/healthy-people/health-tips-advice/why-eat-organic

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