PROTEIN, WATER, VITAMIN SUPPLEMENT & EXERCISE

* Protein is the body's "building blocks". It is critical to many functions of your body including immune system function, blood pressure control, hair and nail growth, and muscle maintenance to name a few. Good sources of protein are low fat dairy, meats, eggs, beans, tofu and protein supplements. You need MORE than 65 grams of protein per day or you will start experiancing hair loss, fluid retention, loss of muscle strenght and a decreased ability to fight infection.

*Water (lots of it) is a must. At the very lest you should be drinking 62oz a day. It flushes out waste products and prevents dehydration. Adequate hydration is critical. If you are thirsty, you are already showing signs of mild dehydration. If your urine is of little quanity or dark yellow in color you are not drinking enough to provide your body the fluid it needs to function properly.

* Vitamins and minerals are necessary to ensure each body system is functioning properly. Deficiencies are rearly seen in Gastric Bypass patients IF THEY FOLLOW SUPPLEMENT GUIDELINES.

*Exercize is important for weight loss and keeping it off. It increases the amount of time that your metabolism is active and helps control appetite. It releases endorphins, improves flexibility, strenght and improves balance.

Lifestyle Changes Following Surgery

Why is exercise so important? When you have bariatric surgery , you lose weight as the amount of food energy (calories) you can eat becomes much less than your body needs. Your body has to make up the difference by burning unused fat or muscle tissue. Your body will tend to burn any unused muscle before it begins to burn the fat it has saved up. Without daily exercise, your body will burn unused muscle, and you will lose muscle mass and strength. Daily aerobic exercise for 20 minutes will tell your body to use your muscles and force it to burn the fat.

How much exercise is needed after bariatric surgery? Exercise is an important part of success after surgery. Exercise actually begins on the afternoon of bariatric surgery––the patient must be out of bed and start walking. The goal is to walk further every day after that, including the first few weeks at home. You may be encouraged to begin exercising, limited only by discomfort, about two weeks after surgery. The type of exercise depends on your overall condition. Some patients who have severe knee problems can't walk well, but may be able to swim or bicycle. Many patients begin with low-stress forms of exercise and move on to more demanding activity when they are able.

Why is it so important to drink so much water? When you are losing weight, there are many waste products to eliminate, mostly in the urine. Some of these substances tend to form crystals, which can cause kidney stones. A high water intake protects you and helps your body rid itself of waste efficiently, promoting better weight loss. Water also fills your stomach and helps create a feeling of fullness. If you feel a desire to eat between meals, it may be because you did not drink enough water in the hour before.

What is dumping syndrome? Eating simple sugars (such as sugar, honey, and corn syrup), high-fat foods, or other small-particle foods can cause dumping syndrome in those patients who have had gastric bypass surgery. This occurs when these products, which have a small particle size, are “dumped” from the stomach into the intestine at a rapid rate. Water then is pulled into the intestine from the bloodstream to dilute the sugar load. This flush of water causes symptoms that can include diarrhea, rapid heart rate, hot flashes or sweating and clammy skin, dizziness, or the feeling of needing to lie down. Some individuals experience some or all of these symptoms after eating more than 3 to 5 grams of sugar, alcohol sugar, or greasy foods, while others can handle greater amounts.

Though the symptoms are unpleasant, dumping syndrome is a helpful condition. Some patients will avoid sugar because of the very unpleasant symptoms it can cause. Dumping syndrome generally occurs 10 to 30 minutes after eating and the symptoms can last for 30 minutes to two hours. The best treatment is prevention by avoiding foods that cause dumping syndrome. If you have dumping syndrome, lie down for a short while to lessen the symptoms. Dumping syndrome is a positive side effect of the surgery; it helps you learn to eat healthy!

I am an achiever

I watch what I eat

I make healthy choices

Like eating lean meat

I drink lots of water

I'm now eating to live

NOT living to to eat

Taking my vitamins

keeps me on my feet

moving and grooving

along with the beat

I am an achiever!

WORDS OF WISDOM

To the world you may just be one person, but to one person you may be the world. Make yourself a blessing to someone. Josephine Billings

This is true in everyday life as it is in battle: We are given one life and the decision is ours whether to wait for circumstances to make up our mind, or wheather to act and, in acting, to live. Omar Bradley

Hardship often prepares an ordinary person for an extraordinary destiny. CS Lewis

I believe in the sun even if it isn't shinning. I believe in love even when I am alone. I believe in God even when He is silent. WW II Refugee

12 STEPS FOR EXERCISE SUCCESS:

1. Choose activities that are fun. Exercise doesn't have to be a chore and the more fun it is, the more likely you are to stick with it. Have you ever noticed that children don’t need to be reminded to play? Make your exercise program more like “play.”

2. Variety is key! Don't just find one thing and stick to it... you can bored or burned out. Find a couple different types of exercise that you enjoy (swimming, biking, weight training, yoga, group exercise classes, etc.) and alternate activities!

3. Keep a record of your activities. Set small "achievable" goals and reward yourself. Whether it is walking around the block or training for an organized fitness event such as a local 5K or 10K walk/run in your area, create a fitness goal. This goal can be great motivation to exercise on a regular basis. Don't think you can't do it...YOU CAN! Nothing motivates and keeps you going like the momentum of continual success!

4. Make it a lifestyle! Short-term diets and fitness kicks don't work. Lifestyle changes that are part of your routine are important for long-term success.

5. Make an appointment with yourself. Keep this appointment like you would a doctor appointment or lunch with your best friend. Pick a time that's convenient and try to stick to it. If your habit is to work out before work or walking during your lunch hour... you're more likely to stick with it.

6. Don't be too hard on yourself. If you miss exercising, try to work something else in rather than feeling down. If a lunch meeting interferes with your regular walk... go for a walk after dinner.

7. Stay entertained. Music is a great motivator and can make exercise more fun. Create your own CD's with your favorite music and listen to them when you're working out. Many people also like to watch TV while on a treadmill. Associate something pleasurable during your exercise.

8. Listen to a recorded version of a book. Promise yourself that you will listen to the book only while you are exercising. This will encourage greater frequency and longer periods of exercising.

9. Surround yourself with supportive people. Share your activity with others who want to see you succeed and will be encouraging. You may walk with a co-worker over lunch or find a workout partner. If you're at the gym at the same time everyday, look for people that may have similar goals. Since your schedules are the same, maybe he/she is looking for a workout partner?

10. Slow and steady wins the race. Don't risk injury by pushing yourself too hard too quickly. Start with low to moderate level activities and gradually increase the duration and intensity of your workouts as you become more and more fit.

11. Don't get lazy! While pushing yourself too hard is bad... not doing enough is equally bad! There is a fine line between staying on a plateau and providing enough activity so your body will grow. You should gradually increase the amount of weight you lift, the length of your cardio exercise, etc. to keep you moving towards your goal.

12. Create your own “Personal Reasons List." Write down EVERY reason you think of that you want to get healthy/get fit/lose weight through consistent exercise. When you actually think of real life reasons why you want to practice a regular exercise regime, you will have your own personal list to refer to when your motivation is low.

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