The Morbid Me

Dry Roasted Edamame: Amazing Gastric Bypass Snack

Snacking is part of our lifes, before and after weight loss surgery. I just love to snack around, but I have learned to snack wisely. A few hours ago, I was shopping at my local grocery store, and I ran into a bag of Seapoint Farms Dry Roasted Edamame, lightly salted. Let me tell you, they are amazing !

You should know that after gastric bypass and any weight loss surgery, the intake of extra amount of protein is most important. This high protein, low fat snack is ideal. Also, it is dry to the mouth, so you eat them one at a time, and you will get full faster than you think.

High protein. Low carb. Rich in isoflavones.  70% Less fat and 40% more protein than peanuts. If you can't find it in your local grocery store, Amazon has it here at a very good price.

Seapoint Farms Dry Roasted Edamame, Lightly Salted, 4-Ounce Bags (Pack of 24)

What Do 300 Calorie Meals Look Like?

Diet Blog, one of my favorite blogs, has this nice visual post about a selection of meals that are in the 300-400 Calorie range. Great way to “see the calories”.

Top 12 Fat-Fighting Foods

You can increase your body's fat-burning power by eating more foods that help your liver (your body's main fat-metabolizing organ) to burn fat better, resulting in a leaner body. Michelle Schoffro Cook shows her 12 top picks you can rely on.

The 29 Healthiest Foods on the Planet

I found this great "healthy food hot list" consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet.

Why is this list so important ? Because you should never forget that when you undergo weight loss surgery, the operation takes place in your body, not in your mind. I just can’t stress enough how important it is for you to change your eating habits. So, let’s start with familiarizing ourselves with the top 29 healthiest foods on this planet!

Exercise and Work Out Trick for Gastric Bypass Patients

Sometimes  you need to keep your eyes off the scale and be more concerned with your body fat to lean muscle ratio. If you are using the Body Mass Index (BMI) to determine ideal weight, you are basing everything on your height and weight.

The BMI can be inaccurate, though. For instance it would put a 6-foot, 190-pound male that is all muscle in the obese category, when he is actually very healthy. So if the pounds aren't coming off and you are working out with weights, don't get frustrated.

It is important to start off by setting short-term goals for yourself. These should be obtainable weekly or bi-weekly. As you reach them, it will give you a sense of motivation and accomplishment. Check them off as you go and be excited that you are inching your way to that end product. When setting your end goal, be realistic. When you do reach what you thought would be your end goal, set another one. Losing inches and weight sure isn't a short-term process. It is a lifestyle change that is an ongoing commitment.

To maximize your results while performing cardiovascular exercises, be within your target heart rate zone. The following formula can be applied only to individuals not on blood pressure medication. Take 220 - age x .60 and do it again using 220 - age x .80. The result will give you a range within which you would workout. So while performing cardio, make sure your heart rate is within this range.

Instead of jogging at 4 mph for 30 minutes, try mixing the intensity. When working out on a treadmill, use the elevation or incline. This will simulate walking uphill. Most of them have an incline range that starts at 1 percent and elevates up all the way to 15 percent.

Combine weight training and cardio for a circuit training routine. Perform 10 minutes of cardio on your favorite machine and go straight to your weight training. The key to remember while weight training: Don't lollygag. Perform a set and rest only 15-20 seconds and then do another set. Keep the down time (rest period) to a minimum. The goal is to keep your heart rate elevated through your entire workout.

Watch that diet. You said you were exercising three times a week, but what about calorie intake? To lose weight you have to burn off more calories than you put in. Remember a pound is made up of 3,500 calories.

Lifelong changes come with Weight Loss Surgery

According to the American Society of Bariatric Surgery, an operation may be indicated if the mathematical formula used to calculate one's Body Mass Index (BMI) yields a number more than 40. In addition, people with a BMI of between 35 and 40 also may be considered for surgery if they have some other medical conditions such as breathing problems or heart trouble.

This is not, after all, cosmetic surgery, and there are serious risks involved with the procedure. And there is psychological screening.

The surgeon has to determine if a prospective patient understands the radical lifestyle changes this surgery entails and is willing to make that commitment. Always remember: "No food tastes as good as being thin feels.”

The American Society of Bariatric Surgery says weight loss usually reaches a maximum between 18 and 24 months postoperatively. But what about the ability to keep the weight off?

The ASBS states the after five years the loss of the excess weight ranged from 48 to 74 percent for gastric bypass and from 50 to 60 percent for banding procedures. What that means is that on average, a patient who needs to lose 100 pounds will have lost anywhere from 50 to 75 pounds.

That's an average. Some patients lose more, some lose less. The success depends on everything from patient compliance to the skill of the surgeon.

In a study of more than 600 patients following gastric bypass, the amount of excess weight loss still exceeds 50 percent at 14 years.

Tips To Drinking Alcohol While Minimizing Damage

Everybody knows that drinking large amounts of alcohol is one of the worst things you can do when your goal is to loose weight loss. Because alcoholic beverages are liquid, it is so easy to get it down; you really loose the notion of quantity. Also, it empties the pouch (formerly known as stomach for WLS patients) so fast, there will be always room for more.

I am a Wine lover. I just can’t get enough of it. I have my little collection at home, and it is very tempting for me not to open a bottle every other day. But, because I choose to have Gastric Bypass, I have to stay focused and stay away from it, at least during the first year to maximize my weight loss. For example, one 750ml bottle of red wine has between 500 – 900 calories and between 4.5 to 5.5 grams of Carbs.

Here are some tips to minimize the damage if you decide to drink alcohol:

1. Count the calories in Alcohol. A lot of people mention that they have a beer belly, and that alcohol makes you fat. But you need to remember that in the end, it’s always calories you consume versus the calories you burn that determine fat loss or fat gain. Alcohol contains 7 calories per gram, which makes it more or less calorie dense, so that’s why you should always count them so you stay within your calorie limits. People always forget to count their calories from drinks, which is why it’s so easy to go overboard specially with sugary alcoholic drinks.
   
   
2. Drink your water. Alcohol, much like caffeine, is a diuretic. This means that it dehydrates your body, and when you’re dehydrated your body can’t burn fat as efficiently. This is why it is very important to stay hydrated, especially when drinking. A good guideline is to drink one extra cup of water for every alcoholic drink you have.
   
   
3. Don’t over drink or get drunk. There are no positive benefits to drinking more than two drinks a day for anyone who’s trying to lose fat or just trying to stay healthy. Maybe occasionally on a celebration it would be acceptable, but if you’re drinking in large quantities on a regular basis, then you must admit to yourself that you have other priorities in mind and that you are not serious about achieving weight loss.
   
   
4. Don’t stay up too late. Most people do their drinking at nights and go to bed late. This combination usually means that you’ll have interrupted sleep that night, and wake up all groggy. This can lead to bad workouts, poor recovery for your muscles and even depression. You should give your body sufficient time to rest and recover from all the damage alcohol has done to it.
   
   
5. Don’t drink on a regular basis. Everything in moderation is fine but you should save the drinking for special occasions.
   
   

Ten Tips to Gastric Bypass Success

One of my favorite online forums about Gastric Bypass is Thinner Times. There I found a nice and truly useful little guide with 10 Tips and Tricks you have to consider after your operation.

1. EAT THREE PLANNED MEALS PER DAY.
   Make good choices and supplement between meal cravings with a protein shake to attain your target for protein. Breakfast IS important.
2. EAT ONLY HEALTHY SOLID PROTEIN FOODS.
   Protein foods will fill you up faster than junk food. Likewise, solid protein foods will keep you full longer than quick burning carbohydrates. Eat Protein First... kick unhealthy carbs to the curb.
3. EAT SLOWLY, SENSE FULLNESS AND THEN STOP.
   Remember that this is a tool. Let it work for you.
4. NO EATING BETWEEN MEALS.
   Grazing behavior can easily add hundreds of calories a day to your intake. Eat until you are full at meals, so you won't have room to nibble.
5. DON'T DRINK WHEN YOU EAT.
   Liquids will flush the solids from your pouch as you eat them and you will have room for more food. Drinking after a full meal may induce vomiting. Choking is the only acceptable exception to this rule. Drink before your meal to reduce thirst.
6. EXERCISE AT LEAST 30 MINUTES EVERY DAY.
   Regular physical activity will keep your weight loss going, reduce stress and make you feel good about yourself. It will also help you maintain your weight loss in the long run because it helps to rebuild muscle which has a positive affect on metabolism. 
7. DRINK ONLY ZERO CALORIE BEVERAGES
   Liquids pass right through the small stomach and do not produce a feeling of fullness. You can easily consume 1000 calories a day by drinking alcohol, fruit juice or other beverages. A Starbucks Sugar Free Vanilla Latte has 340 calories and 24 sugar grams.
8. CONSUME ENOUGH PROTEIN.
   You need to get in 70-120 grams of protein per day depending on your build. Taking in adequate protein will help prevent muscle loss, minimize hair loss, and will keep hunger at bay. Patients who consume adequate amounts of protein for their body size enjoy a much greater weight loss.
9. DRINK PLENTY OF WATER.
   Aim for a minimum of 64 ounces of water per day. Keep a bottle or glass of water within reach at all times as a reminder to sip. Blend a 64-ounce pitcher of Crystal Lite with 3 scoops of Nectar and keep in the fridge for all day sipping to accomplish two tasks at once.
10. TAKE YOUR VITAMINS and SUPPLEMENTS.
    We have disrupted our digestive system and cannot eat enough food to run our body. We must take a special multivitamin, B's, specialty calcium, and iron... for life!

Choosing the right Surgeon

Choosing the right surgeon to perform obesity surgery is very important. You should seek a surgeon with exceptional surgical skills and dedication to follow-up care. Most general surgeons avoid operating on the very obese, as the risks and difficulty of performing operations in the obese patient's abdomen are better handled by experts who specialize in obesity surgery.

You will want to find a surgeon who is board certified in general surgery and affiliated with The American Society of Bariatric Surgery. This group of surgeons is committed to the surgical treatment of obesity. You should be comfortable with your surgeon and confident that he/she gives you good answers to all your questions.

Choosing the type of surgery which is right for you is important -- your surgeon should explain the options carefully and in a way you completely understand before you decide.

The surgeon should be able to offer more than one type of surgery as the specific procedure needs to be matched carefully to the individual patient.

Laparoscopic surgery, with its many benefits, is technically more demanding than traditional open surgery. How much experience does the surgeon have with laparoscopic procedures, and specifically those for obesity?

• Is the surgeon dedicated to your support and lifelong follow-ups?
• Is there a support group?
• Is lifelong follow up a part of the program?
• Is there a nutritionist on staff?

I personally choose a “system program”, which involved 4 specialists (MD) in all important areas: Bariatric Surgeon, Nutritionist, Psychologist and a Fitness Specialist. There are just too many things in the whole process to take care of. It is not just jumping under the knife and you are done. It also involves your habits and your mind.

Avoiding Hunger

Hunger is one of your body’s strongest stimuli, and can be an evil challenger to your will power. Hunger is also relatively slow to subside, and can cause you to eat more than you intended. To break this unproductive hunger-overeating habit, always try to eat before you get hungry. This may seem counter intuitive to someone who’s trying to limit their Calories, but it’s a very effective concept. Two different techniques can help make this easier to accomplish:

Eat smaller, more frequent meals

Instead of three meals per day, try eating five or six smaller meals. By eating more frequently, there will be less time between your meals, and less chance of you experiencing such intense hunger. As an extra benefit, there is some evidence that suggests that eating more frequently can also help raise your metabolism.

Include more slow-to-digest foods in your meals

When it’s not possible to eat more frequently, make sure that your meals contain a mix of nutrients. In particular, fats and protein are much slower to digest than carbohydrates. While most carbohydrates leave your stomach within about two hours, protein takes approximately four hours to digest, and fat takes as long as six hours.

The slower digestion of fats is one of the primary reasons that people on low-carb diets (like Atkins™ and South Beach™) experience less hunger than those on low-fat diets. It’s not necessary to completely eliminate carbohydrates from your meals, though.