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

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.

Our Favorite Tasty Healthy Recipes this Week!

This week's Blossom Blogpost is all about delicious food that is healthy! We looked around the internet for great healthy recipes. Here are a few that we LOVED:

Waffle PBJ-Wich:

This quick "sandwich" will be a great way to start your day! The fiber and protein in the peanut butter will leave you feeling full for longer.

Directions:

• Prepare 1 whole-grain toaster waffle and slice in half.

• Spread with 2 tablespoons nut butter and layer 2-3 sliced strawberries on top in place of the traditional jelly (to cut down on sugar).

Grapefruite Sorbet:

We thought this would be a perfect low calorie summer treat now that the weather is getting warmer! Use your

Directions:

• Note: Requires ice cream maker and 5 1/2 cups of freshly squeezed grapefruit juice (about 6 large grapefruits)
• Combine 1 cup of grapefruit juice and 1 1/2 cups granulated sugar in a saucepan over medium heat.
• Whisk until sugar dissolves, cooking for about 5-6 minutes.
• Remove from heat and pour in a large bowl, mixing it with the remaining grapefruit juice. Refrigerate for 25 minutes, or until chilled.
• Once chilled, pour the mixture in your ice cream and churn according to the directions.
• After churning, pour in a container and freeze for 6-8 hours until frozen.
  
  
  
  
  
  
  
  

Fruit and Yogurt Parfait:

Parfaits are an easy, healthy and tasty snack for the morning, afternoon or for dessert! It's so easy that you don't even need a recipe. Just put your favorite non-fat yogurt in a cup then top it with your favorite seasonal fruit with some low-fat granola. Delicious and nutricious!

Sunny Summer "Fruit" Salad with Sunny Citrus Dressing:

Who doesn't like a nice big salad? We looked at a bunch of different sandwiches and decided on this one because of the brivant colors from the fruits in it!

Directions:

Makes one big bowl - serves four salad lovers

• Leafy Green Base:
• 5 cups baby romaine
• Fruit Mixture:
• 1 pint fresh raspberries
• 1 avocado, diced
• 1 1/2 cups fresh chopped pineapple
• 1 cup fennel bulb, thinly sliced
• 1 cup chopped radicchio
• 2-3 Tbsp sunflower seeds
• 2 Tbsp capers (optional)
• Sunny Citrus Dressing:
• 1/2 cup fresh squeezed OJ
• 2 Tbsp lemon juice
• 1/4 tsp coriander
• 1/4 tsp pepper
• 4 Tbsp olive oil
• To finish:
• Prep Fruit Mixture - Mix Dressing - Toss dressing with Fruit Mixture - pour fruit mixture over top salad base - serve!
  
  
  Many summer fruits are coming into season, so these recipes will be perfect to try!
  Let us know in the comments which ones you test out and how you like them.
  
  
  
  
  Sources:
  http://www.howsweeteats.com/2013/02/grapefruit-sorbet/
  http://kblog.lunchboxbunch.com/2011/05/dole-salad-summit-inspired-recipe-and.html

Swimming: the Best Exercise

Finally! The weather is getting warmer, and we're finally going to be able to go out to the beach, the lake, or the pool. Not only will jumping in the water and moving around be refreshing on your hot skin, it is a great way to exercise your whole entire body. 

In fact, swimming has benefits that no other form of exercise has. Here are a few reasons why you should get in the pool as soon as possible:

• Gentle on your Body: swimming gives you the ability to work out your body without harsh impact to your skeletal system. This makes the pool a great place to work out for those with stiff muscles and sore joints.
• Increases Muscle Tone and Strength: swimming requires one to propel your whole body through water, which is why swimming is a better workout than other aerobic activities. Every movement in the water takes more energy than it would normally on dry land.
• Good for the Heart: The deep breathing and exercise that swimming evokes helps strengthen the most important muscle in your body. Swimming will help enlarge the heart and make it more efficient when pumping blood throughout the body.
• Weight Control: Swimming is now recognized as one of the biggest calorie burning exercises. For 10 minutes of swimming breast stroke, you burn 60 calories; backstroke burns 80; freestyle burns 100; and the butterfly stroke burns 150 calories!
• Lowers Stress: Exercising in general releases feel-good chemicals into your body called endorphins. Swimming also induces a natural relaxation response similar to yoga. This is swimming requires you to breath rhythmically while simultaneously stretching out your body.

The final reason is that swimming is just so much fun!If it's still a little cold out there for your liking, try to find a nice, heated indoor pool near you.

Peanut Butter for all Ages!

Peanut butter is one of those foods that are packed with memories. We had packed lunches with PB&J sandwiches (crusts optional), and sometimes we'd get to eat it straight out of the jar. Now, as adults, we know the health benefits of peanut butter. 

Though peanut butter is 180 to 210 calories per serving, it can be really helpful in losing weight. The combination of fiber and protein in peanut butter will fill you up and leaving you feeling full longer.  

Peanut butter is also filled with a bunch of nutrients, including: 

- Vitamin E, 

- Magnesium: good for the bones

- Potassium: good for muscles

- Vitamin B6: boosts immune system

Here are some tips and recipes you can:

1. Stir a tablespoon of peanut butter into oatmeal for a flavor and protein boost.

2. Mix the protein powder and instead add peanut butter into your smoothie to add protein and other vitamins and minerals.

3. Swap out butter and syrup on your whole grain waffles or pancakes for peanut butter with just a tiny drizzle of honey for a breakfast with healthier fats and less sugar.

4. Top your toast with peanut butter and any type of fresh fruit. Banana slices are always a favorite, but if you've seen my breakfast posts, you know that I often top my peanut butter toast with fresh berries.

5. Spread peanut butter evenly over a whole banana length-wise and then roll in your favorite granola or whole grain cereal. Serve with a nonfat latte or glass of skim milk.

6. Stir a tablespoon of peanut butter into your favorite low-fat yogurt. Then use as a dip for apple slices and graham crackers.

Oh and don't think we forgot about all of you guys that are allergic to peanuts. There are many other tasty alternatives to peanut butter that can be found at supermarkets, such as almond butter, cashew nut butter, soy nut butter, and many more! Look at their labels for nutritional value and try different ones to see which one you like best.

Sources:

http://www.prevention.com/food/smart-shopping/healthy-eating-why-peanut-butter-good-you

http://www.self.com/blogs/flash/2012/03/creative-breakfast-ideas-peanut-butter.html