LivingAfterWLS Rainbow
In This Digest
Precautions: When the Heat Index is High
Eat These: Hydrating Foods
Danger: Extreme Summer Heat May Lead to Dehydration
Conditioning Hints for Summer Fun
Refresher: Four Rules

 

 

Precautions to Take

When Heat Index

is High 

 


When the heat index is high, it's best to stay in an air-conditioned environment. If you must go outdoors, you can prevent heat exhaustion by taking these steps:

Wear lightweight, light-colored, loose-fitting clothing, and a wide-brimmed hat.

Use a sunscreen with a sun protection factor (SPF) of 30 or more.

Drink extra fluids. To prevent dehydration, it's generally recommended to drink at least eight glasses of water, fruit juice, or vegetable juice per day. Because heat-related illness also can result from salt depletion, it may be advisable to substitute an electrolyte-rich sports drink for water during periods of extreme heat and humidity.

Take additional precautions when exercising or working outdoors.The general recommendation is to drink 24 ounces of fluid two hours before exercise, and consider adding another eight ounces of water or sports drink right before exercise. During exercise, you should consume another 8 ounces of water every 20 minutes even if you don't feel thirsty.

Avoid fluids containing either caffeine or alcohol, because both substances can make you lose more fluids and worsen heat exhaustion. If you have epilepsy or heart, kidney, or liver disease; are on fluid-restricted diets; or have a problem with fluid retention, check with your doctor before increasing liquid intake.  

   

Article Source: WebMD 

 

  

Chill-Out with Safely Slim Protein Shakes: 

 

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You Have Arrived


 blueberries 
Whatever else you have on your mind,  
Wherever else you think you're going, Stop for a moment and
 look where you are:
 

You Have Arrived!





I believe in you.
You deserve to be healthy.
 You deserve to be kind to yourself.
You deserve to achieve your greatest level of success with weight loss surgery when you harness your inner resources.
--Kaye Bailey
5 Day Pouch Test Owner's Manual
 





Perseverance & Determination 

Celebrate Your Journey  

Gerber Daisy


People often say that motivation doesn't last. Well, neither does bathing - that's why we

recommend it daily. 

 ~Zig Zigler

 

The Greater the obstacle, the more glory in overcoming it.

~Moliere - French Playwright

 

When the world says, 'Give up,' hope whispers, 'Try it one more time.'

~ Unknown   

 

Increase water intake with hydrating foods 

I know how important it is to stay hydrated and I try to sip water all day, but sometimes I fall behind. So I also try to eat foods, such as cucumbers or strawberries, that can contribute to my fluid intake, helping to prevent the headaches and sluggishness caused by dehydration. Another good reason to eat water? Research shows that eating foods that are full of water helps keep you satisfied on fewer calories. Here are four of my favorite foods with water.

Cucumbers: At 95 percent water content, a cup of cucumber slices is nearly as thirst-quenching as a glass of water. Cucumbers also provide a little fiber and some vitamin C (about 6 percent of the Daily Value per cup). Don't limit your cucumber consumption to tossing slices into green salads; get inspired to make refreshing cucumber recipes: dips, soups, and-yes!-pickles.

Salad Greens: Part of the reason that 2 cups of salad greens has fewer than 15 calories is that greens are more than 90 percent water. They are also packed with nutrients, such as folate, vitamin C, fiber and the antioxidant beta carotene, which helps keep your eyes and skin healthy. Plus, having a salad for lunch (or dinner) is a great way to bang out a couple of veggie servings.

Strawberries: Strawberries deliver the most vitamin C of all berries and also provide folate, a B vitamin that's essential for the healthy growth of new cells. And, since they're 91 percent water, they'll contribute significantly toward your overall fluid intake. Eat them straight up or try them in a new strawberry recipe: they're special in everything from salads to baked goods.

Watermelon: Ninety-two percent water (hence the name), watermelon is a good source of vitamin C and, when it's red (some are orange or yellow), also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. Enjoy fresh wedges (go ahead and see how far you can spit the seeds) or, better yet, get creative with watermelon recipes.

Article Source: -Nicci Micco, M.S., Content Director for Custom Publishing & Licensing 

 

LivingAfterWLS Recipes 

 

 

The Nurse Warned Me,
But I Gained Some Weight Back Anyway

"Dear Kaye,
Thank you for the Day 6 book. I guess I am one of "those people" - had the surgery and lost and then it came back, the weight. My WLS nurse warned me I could regain the weight and I didn't take her serious or maybe I thought I was more determined than everybody else or smarter or something. I wish I had asked her what would cause me to gain the weight back. I'm not sure that back in 2007 I ever heard of slider foods or liquid rules or anything like that. I just knew WLS was the answer for me. So now I'm up 48 pounds and want to stop it before it gets to 50 pounds and all of the sudden another 50 and I'll be back where I started. Thanks for explaining so many things in the Day 6 book. I wish I read this book before I even had the surgery, maybe I wouldn't be one of "those people" or at least not a 48-pound-regain one of those people.

This is the first time I have hope since the re-gain started.
Kelly Marca
Northern Ohio"

Printed with Permission.

Day 6: Beyond the 5 Day Pouch Test
Because we are all "One of those people" who have or could regain our weight.

Day 6 by Kaye Bailey

LivingAfterWLS Digest 

Summer Heat & WLS
What you must know to survive record-breaking temps!

    

July 2,  2012

LivingAfterWLS, LLC - All Rights Reserved 

Greetings!

It's hot out there! Across the nation, as we look forward to celebrating Independence Day on Wednesday, many are suffering from record-breaking hot temperatures. Add to that power outages that have shut-down air conditioning and refrigeration and this is one sweaty country. Aside from being uncomfortable and inconvenient, high temperatures pose serious health threats including dehydration, heat exhaustion, and heat stroke.

Those of us with weight loss surgery may be at increased risk of heat related illness if we struggle with the all-important Rule #2 of the Four Rules: Drink Lots of Water. As bariatric patients we are instructed to sip-sip-sip water during waking hours to keep our body hydrated and facilitate weight loss. In situations of extreme heat even a slight case of dehydration can become serious and may include symptoms very similar to dumping syndrome such as dizziness and disorientation.

Please take a moment to review the articles in this week's Digest and take appropriate action to protect your body from heat related illness with proper hydration and other temperature-lowering actions. And be mindful of those around you for symptoms that suggest a heat related illness, sometimes we do not recognize the symptoms in ourselves. Let's take care and avoid being one of the statistics during this week of celebrating in scorching high heat. You deserve to take extra-steps to be healthy and enjoy your new life of LivingAfterWLS!.

Best Wishes & Good Health! 

Kaye

KayeBailey@LivingAfterWLS.com

 

 

Suggested Reading:
Emergency First Aid For Gastric Bypass Dumping Syndrome
For patients of gastric bypass surgery an episode of dumping syndrome or rapid gastric emptying is physically dramatic and lifestyle disruptive. Prior to surgery patients are instructed to avoid sweet processed carbohydrates, greasy fried food and all simple carbs in order to avoid dumping syndrome. Inevitably, patients will at some point experience the symptoms of dumping after eating food that is too quickly absorbed in the small intestine. Learn what to do in the event of a gastric dumping episode. Read this article.  



Understanding the Heat Index 
Provided by the National Weather Service  The Heat Index is the temperature the body feels when heat and humidity are combined. The chart below shows the Heat Index that corresponds to the actual air temperature and relative humidity. This chart is based upon shady, light wind conditions. Exposure to direct sunlight can increase the Heat Index by up to 15F.
Heat Index Chart
Approximately 400 people die each year from exposure to heat, according to the Centers for Disease Control and Prevention. Our bodies dissipate heat by varying the rate and depth of blood circulation, by losing water through the skin and sweat glands, and as a last resort, by panting, when blood is heated above 98.6F.

Sweating cools the body through evaporation. However, high relative humidity retards evaporation, robbing the body of its ability to cool itself. When heat gain exceeds the level the body can remove, body temperature begins to rise, and heat-related illnesses and disorders may develop.

If you must be out in the heat:
--Limit your outdoor activity to morning and evening hours.
--Cut down on exercise. If you must exercise, drink two to four glasses of cool, nonalcoholic fluids each hour. A sports beverage can replace the salt and minerals you lose in sweat.
--Warning: If you are on a low-salt diet, talk with your doctor before drinking a sports beverage.
--Try to rest often in shady areas.
--Protect yourself from the sun by wearing a wide-brimmed hat (also keeps you cooler) and sunglasses and by putting on sunscreen of SPF 15 or higher (the most effective products say "broad spectrum" or "UVA/UVB protection" on their labels).  

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Danger!
Extreme Summer Heat May Lead to Dehydration
for Weight Loss Surgery Patients

   
Following bariatric surgery for weight loss patients are instructed in the Four Rules of weight loss surgery; the second of which is drink lots of water. This rule is of particular importance during the warm summer months when perspiration and elimination cause greater water losses and the potential for dehydration increases.

Water constitutes about 60 percent of an adult's body weight. In the body, water becomes the fluid in which all life processes occur. Water in the body fluids carries nutrients and waste products throughout the body; maintains cell structure and participates in metabolic reactions; serves as the solvent for minerals, vitamins, amino acids, glucose and other small molecules, acts as a lubricant around joints, the spinal cord and inside the eyes; aids in the regulation of normal body temperature and maintains blood volume. To support these vital functions, and others, the body actively maintains an appropriate water balance. When the body is short of water the condition known as dehydration results.

Dehydration is the condition in which body water output exceeds water input meaning we eliminate and perspire more fluid than we ingest. Symptoms of dehydration include thirst, dry skin and mucous membranes, rapid heartbeat, low blood pressure and weakness. When a message of thirst is unanswered the symptoms of dehydration may progress rapidly from thirst to weakness, exhaustion, and delirium and end in death of not corrected. Dehydration may easily develop with either water deprivation or excessive water losses.

To avoid dehydration and illness caused by insufficient water balance weight loss surgery patients can take the following measures to insure adequate water intake:

Lots of Water. The second rule of weight loss surgery is drink lots of water. During the initial stage of weight loss this is key in flushing fat and toxins from the body and keeping all metabolic processes functioning smoothly. To ensure enough water is consumed a good measure is to drink one ounce of water for every two pounds of body weight. Water intake should occur throughout the day.
 
Fortified Beverages. Vitamin and mineral fortified beverages are beneficial to some weight loss surgery patients. The flavoring makes them more palatable making it easier to consume generous amounts of water. Be certain to enjoy only non-calorie fortified beverages that do not contain sugar or other high calorie sweeteners.
 
Green Tea or Sun Tea. Freshly brewed green tea or herbal tea served over ice and sweetened with non-calorie sweeteners is another good way to stay hydrated during warm summer weather. The health benefits of green tea and herbal tea may contribute favorably to a well-planned health and weight management program.
 
Water Containing Foods. Many foods contain a high percentage of water that contribute to body hydration. Enjoy vegetables and fruits such as strawberries, watermelon, lettuce, cabbage, celery, spinach, apples, grapes, citrus, and carrots. All of these foods contain more than 80 percent water which will contribute to hydration and provide a valuable source of vitamins and minerals.




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Conditioning Hints for

Summer Fun:

It's time to jump on that Thrill Ride! 


by Kaye Bailey
Take a look at the "Bucket List" for
people recovering from morbid obesity and chances are you will see "ride a rollercoaster" near the top of the list.
 
Morbid obesity keeps people sidelined at amusement parks simply because of their weight and girth. Like me, anyone who has been denied entrance to an amusement park ride because of their size will remember forcing a sad smile and telling others, "I just enjoy watching the children have fun." Deep down inside, however, we were dying. We just wanted to belong and have fun like everyone else.

Bariatric surgery, a last chance option for many to get control of their morbid obesity, brings about weight loss and for many a second chance at life. It is not unusual for the recovering obese to let loose in pursuit of all things that obesity spoiled for them. While most of us cannot chase the thrill rides on a daily basis there are things we can do each day to improve our health and physical stamina. A few extra measures will go far in making that long-awaited day at the theme park the thrilling experience we always dreamed it would be.

Take Brisk Walks. Thrill rides are meant to get your blood pumping. Get your arteries in shape by taking a brisk walk a few times a week. A study out of the University of Texas found that with age blood vessel walls tend to stiffen up like old tires which ultimately leads to high blood pressure. Exercise keeps the blood vessels pliable. Brisk walking is just the thing to keep blood vessels pliable and ready for a thrill ride. And a bonus, mild exercise also reduces the risk of diabetes, certain cancers, depression, aging of the skin and may ward off dementia.

Eat a Rainbow of Fruits & Vegetables. After weight loss surgery we must eat protein first and that leaves only a small amount of pouch space for fruits and vegetables. That makes it more important than ever to eat a variety of fresh vegetables and fruit. Select fresh seasonal vegetables in a variety of colors and prepare them with healthy monounsaturated fat to maximize nutrient absorption. Chose low glycemic fruit or vegetables for snacks and be rewarded with a high-quality carbohydrate energy boost. Snacking on a fresh crisp apple while standing on line at the amusement park is sure to give you the energy boost you need without the heavy feeling a high fat sugar snack will induce.

Strength Train Regularly. Replacing body fat with muscle mass is a great way to boost metabolism and slow the advance of time. You do not need to strength train like a world class body builder, just lift enough weight enough times to fatigue your muscles a few times a week. Even people who have lost muscle strength over time are able to rebuild it with minimal effort a few times a week. The payoff from strength training is more endurance, stronger bones, decreased risk of diabetes, improved sleep and clarity of thought. A stronger body with improved endurance is sure to be a good thing on a marathon amusement park day where no ride goes ignored.

Jump on the Thrill Ride. When the day arrives to enjoy the amusement park do not hold back. Take your seat and tighten your belt and open yours eyes. Throw your arms in the air and open your voice and shout for joy! This is your second chance at living and you are in for the thrill of a lifetime. Enjoy the ride!

Share your WLS-Bucket List in the Neighborhood
FourRulesRefresher: Four Rules 

The Four Rules: Before surgery most of us were taught the Four Rules we must follow in order to achieve the best results with weight loss surgery - any procedure. Those rules (with minor variations from one bariatric surgeon to the next) are:

  • Protein First
  • Lots of Water
  • No Snacking
  • Daily Exercise 

In order to maintain weight loss and keep the obesity from which we suffer in remission we must follow these rules for life. When we meet patients who have maintained a healthy body weight for several years with weight loss surgery we learn that in most cases they live by the Four Rules. 

 

If it has been a while since you have given consideration to the Four Rules I invite you today to spend a little time refreshing your knowledge and enthusiasm about Protein First. Actually, this is my favorite rule because it means good food without the guilt! Link to the articles of interest and take a look at some of our great WLS recipes. There is something for everyone as we get excited again about the Four Rules! 

 


Every now and again it serves us well to step back into our pre-op mindset when we were hell-bent on making surgery work to achieve weight loss and improve our health and quality of living. Take a look at this article with your pre-surgery eyes. I think it will help renew your enthusiasm for working "the tool" and living well today:

 

Understand the Four Rules of WLS 

Before Going Under the Knife 

Weight loss surgery is frequently perceived as an easy means to weight loss that requires little or no effort by the patient. However, patients who undergo bariatric surgery are prescribed Four Rules of dietary and lifestyle management that they will follow for the rest of their life if they wish to lose weight and maintain a healthy weight. Here is what you need to know about the Four Rules of weight loss surgery before going under the knife.

Link to Article 


 

Thank you for being a loyal Neighbor of LivingAfterWLS. We are proud to serve you in your weight loss surgery journey.

 

Sincerely,

Kaye Bailey

LivingAfterWLS, LLC

The health content in the LivingAfterWLS website is intended to inform, not prescribe, and is not meant to be a substitute for the advice and care of a qualified health-care professional.