LivingAfterWLS Weekly Digest
Change your health destiny
Walking is like magic at boosting metabolism

October 21, 2013

LivingAfterWLS
In This Issue
October Theme
Walking: The Disease Fighter
Boost Your Metabolism Fast: Walking
Tips for Walking Safely
Recipe: Tuna & White Bean Salad
Neighborhood Closure


October Theme: 
Taking Charge of our Health Destiny  



Walking for fitness is different from strolling down to your mailbox. When your goal is to lose weight -- or improve your heart health, reduce your risk of diabetes, or any of the hundreds of other reasons that walking is so good for us -- you need to be sure you're prepared and informed. After all, nothing will derail your walking program faster than a blister. Preparation is the first step toward a successful walking program in support of healthy weight management.
~ Prevention
  • Correct well-fitted shoes
  • Appropriate clothing for comfort and environment
  • Schedule walking time and keep the appointment, just as you would any other appointment
  • No energy? Walk for 10 minutes before deciding to skip a walking session
  • Stay hydrated: water is the best refresher and calorie free. 
Practice: 
Incorporating a walking program in our busy life takes practice.
Check out our July 5 Day Pouch Test Bulletin - it addresses the value and necessity of practice when it comes to managing our health and weight with surgery. Link Here
 


"Obesity is a chronic, debilitating and potentially fatal disease."
American College of Gastroenterology - 2008

Check out our special edition Digest: Obesity is a Medical Condition, Not a Moral Failure
Link Here

Refresher: Definitions
OBESITY: noun.
Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health. It is defined by body mass index (BMI) and further evaluated in terms of fat distribution via the waist-hip ratio and total cardiovascular risk factors. BMI is closely related to both percentage body fat and total body fat.

Obesity - The specifics

~Any BMI ≥ 35 or 40 is
severe obesity

~A BMI of ≥ 35 and experiencing obesity-related health conditions or ≥40-44.9 is
morbid obesity

~A BMI of ≥ 45 or 50 is
super obesity

Learn your BMI at the Centers for Disease Control website: Link Below.  
"A successful surgery does not make a successful patient." Your surgeon can only do his part in your success;
the rest is up to you."


Dr. Guillermo Alvarez
Successful Weight Loss with
The Gastric Sleeve (page 59)

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The Gastric Sleeve

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Walking Fights Disease
dog-walker2.jpg

Studies show that even small amounts of brisk walking can improve health.

18 minutes of brisk walking reduces the risk of coronary heart disease by 36%.

21 minutes of brisk walking reduces the risk of stroke by 43%.

30 minutes of brisk walking reduces the risk of type 2 diabetes by 30%.


Improve Mood

To improve your mood walk 60 minutes a day. Researchers at University of North Carolina followed women who walked 30 or 60 minutes a day for 3 days a week for 6 months. Those who trekked the longest reported feeling four times more positive about their bodies and their abilities to get through the day than those who walked half as long. Try to schedule a 60 minute workout at least once a week.
.
 
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Rule #1 - Protein First


Following bariatric weight loss surgery a high protein diet is prescribed to facilitate healing and promote weight and fat loss. Understanding how protein triggers fat loss and where to get quality protein are important to implementing an effective weight loss surgery diet strategy for gastric bypass, gastric band (lap-band), and gastric sleeve patients.


 


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High Protein Diet Promotes Fat Loss
Weighing-In
Protein is an essential building block for muscle, blood, skin, hair, and nails. We need it for muscle repair, for building natural immunities, and for proper growth and development. Every cell in the human body depends on it, which is why it is important to get the recommended allowance every day. A high protein diet that is low in carbohydrates and low in fat is believed to promote weight loss due to the metabolic impact of protein. It has the highest thermic effect at 20-30% of all food elements. That means the energy expended during digestion and absorption of protein is 20-30% more than the energy (caloric) content of the food. It takes more energy (calories) to digest and absorb protein than the energy (calories) it contains. In other words, the body must tap into stored energy resources, body fat, to get the job of digestion done. That is why a high protein diet triggers fat loss.

How Much Protein Do We Need?
Based on a 1,200 calorie a day diet weight loss surgery patients are counseled by their bariatric nutritionists to eat from 60 to 105 grams of protein a day. This recommendation varies by patient and by nutritionist. For adults without gastric surgery the standard protein intake calculations go like this:
Average protein recommendation (.36 g) x your body weight (lbs) = grams of protein per day
Higher protein recommendation (0.68 g) x your body weight (lbs) = grams of protein per day

Animal products are the most nutrient rich source of protein and include fish, shellfish, poultry and meat. Dairy protein, including eggs, is another excellent source of protein. In fact, the quality of egg protein is so great that scientists typically use eggs as the standard to measure protein quality in other foods. On overage, one ounce of animal or dairy protein contains 6-7 grams of protein as well as many other minerals and vitamins. Nuts and legumes are a fair source of protein but are significantly higher in fat than carefully selected lean animal protein. Also, due to their high fiber content, they may be more difficult for some gastric surgery patients to digest.

For weight loss surgery patients who feel restriction after eating a very small amount of food, protein is not always the most comfortable food choice, particularly lean animal protein. It is essential that gastric weight reduction patients chew their food thoroughly to avoid discomfort when eating. The high protein diet must be sustained even after healthy body weight has been achieved in order to maintain a healthy weight and avoid weight regain. A diet high in protein works to reduce snacking or grazing because protein foods help you feel more full compared to eating the same amount of starch, sugar, or fat. That satisfied feeling can make it easier to eat fewer calories while you lose weight.

More Articles

 

LivingAfterWLS Newsletter Archive

5 Day Pouch Test July Bulletin
Secret to successful WLS

Special Edition Digest
Must Read:
Obesity Reclassified.
"Obesity is a medical condition, not a moral failure."

5 Day Pouch Test June Bulletin

Don't Blame the Equipment

Cooking with Kaye
July 25, 2013
Refreshing Beverages

Cooking with Kaye
June 18, 2013

The Tricky Salad Plate

Weekly Digest July 23, 2013
Diet Soda is Making us Sick

Weekly Digest: June 10, 2103
Summer Living After WLS:
The Heat is ON!


Weekly Digest: June 1, 2013
Summer LivingAfterWLS:
Make this Your Best Year Ever


 


I hope this message finds you well and excited about pursuing a healthier way of life with weight loss surgery. Thank you for taking time to join me here: I know your inbox is as full as mine with many things asking for your time and attention.

In today's Weekly Digest we focus on Rule #4 of the Four Rules: Daily Exercise. For me this is the most challenging of the Four Rules, it just seems so difficult to include daily exercise into my over-scheduled schedule. But there is something so basic, so easy, so inexpensive that we can do daily and it will completely change our metabolism, our mood, our weight loss results. That thing is walking. Study after study confirms that a little walking goes a long way to improve our health and weight management efforts. Today's Digest is full of information and inspiration to get us moving, one step at a time, in the right direction. I am already excited to get out and get walking!

The claim is often made that we need to eat every 3-4 hours to boost our metabolism. However, I've found this leads to snacking on foods that do not necessarily boost metabolism. Eating lean protein may boost metabolism because it is a high-thermic food (requires more calories to digest than the calories it provides). If we are following the Four Rules and eating Protein First our metabolism is already boosted by diet. A better way to sustain high metabolic burn is to include physical movement in our activity throughout the day. Consider this the next time you are inclined to boost metabolism with a snack. 

 
I hope you find this digest useful in your ongoing efforts for improved health with weight loss surgery. Today is a brand new opportunity to make improvements to our health  and wellness.  You have the power to make this your healthiest year ever - Let's do it together!

CHEERS!
Kaye

"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 

 
Copyright Consideration:
You are our valued reader. We respect your rights and privacy by never sharing your information with a third party. Please respect our creative rights by honoring copyright laws and prevent plagiarism.


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Boost Your Metabolism Fast:
Walking is Simple, Easy And Free
And It Will Improve Your Health
   

Shared with permission from Huffington Post

The human body is made to move, but in today's world, we don't do nearly enough of it: As many as 50 million Americans, according to one count, are living sedentary lives.

But the simple act of walking is great for your health; research has linked it to a host of benefits, from a healthier weight to reduced fatigue to relief from stress and mild depression symptoms.

At the same time, the link between inactivity and chronic health problems has been firmly established. A sedentary lifestyle has been associated with lower life expectancy, slower metabolism, and increased risk of heart attack.

Walking is simple, easy -- and free. And there are a few simple, er, steps that can supercharge your typical stroll. We combed the research and talked to Sue Parks, CEO of WalkStyles, Inc., and co-author of iCount: 10 Simple Steps To A Healthy Life, for some tips.

Here are seven ways to optimize your walks for maximum physical and mental health benefits.

Walk through a green space.
In addition to the physical and mental health benefits of walking, spending time in nature has also been associated with stress-relieving and mood-boosting benefits. A 2010 University of Rochester study even showed that just 20 minutes spent in nature was enough to make people feel more alive.

"Nature is fuel for the soul," University of Rochester psychology professor and lead author of the study, Richard Ryan, said in a press release. "Often when we feel depleted we reach for a cup of coffee, but research suggests a better way to get energized is to connect with nature."

Stuck in the city? Even a little greenery at your local public park could do the trick. A recent UK study found that walking through urban green spaces could put the brain into a state of meditation.

Keep track of your steps.
If you have a largely sedentary lifestyle, using a device to track how many steps you're taking each day (like the Fitbit, Nike FuelBand, Jawbone Up or a plain-old-fashioned pedometer) could help encourage you to walk more often and longer in your daily life.

"A great start is a pedometer," Parks says. "If someone wants to upgrade, great. But, a simple pedometer can make the world of difference, is simple to use and won't break the bank."

Making those changes starts with the awareness -- which is where fitness trackers come into play, according to Mayo Clinic researcher Gabriel Koepp.

"Most of the folks I talk to that start wearing it have no idea how many steps they take per day," Koepp told Good Morning America. "They think they're active ... but people find out they only have 500 or 2,000 steps per day, and it's kind of an eye opener on the things they need to do for their health."

Even if you're already walking those often-recommended 10,000 steps per day, tracking might help incentivize you to keep up the good work.

Walk when you need to solve a problem.
The ancient Latin phrase solvitur ambulando translates to "it is solved by walking." And that still rings true today: Walking can open the brain up to ideas and insights that may not have been possible while sitting at a desk staring at a screen.

"Several of my most complex problems have been solved during my walks," Darya Rose recently wrote on Lifehacker. "Your brain truly appreciates a break from the screen."

Get the right shoes.
The right shoes are important, even for short walks. In addition to preventing injury, good walking shoes will keep you comfortable -- which could increase the likelihood that you'll get out and walk more in the future.

"Making sure you have comfortable shoes is huge, because if your feet hurt, the rest of you hurts," says Parks.

Avoid extended walks in high heels or flip flops -- both serious offenders when it comes to harming feet and throwing off the body's natural alignment.

Make it mindful.
Walking has long been practiced as a meditative activity. When you're in an urban area especially, make your walk more mindful by tuning into distractions, rather than shutting them out. Taking a stroll without paying any attention could mean missing out on the full stress-relieving benefits of walking, says Parks.

"Being focused and paying attention wherever possible -- and untethering ourselves from technology so that we're focused on what is around us -- is really important," she says. "You'll notice all these things that you hadn't noticed before."

Try the Walking Meditations app to do a full guided meditation during your walk (so long as you're in a quiet, safe area) or just go out for a 20-minute walk with the goal of being present to your body and surroundings with each step.

Walk with friends.
Walking can be an excellent opportunity to catch up with friends and family, and could offer the added mental health benefits of social support, which has been linked to boosts in mental health and even longevity.

Furry friends count, too! Research has found that people who own dogs are more likely to take regular walks -- and to be generally more active, The New York Times reports.

Squeeze a walk in wherever and whenever you're able.
"People have no time, and most think they have to go somewhere to exercise," says Parks. "That becomes the daunting thing."

Ultimately, according to Parks, any walk is a good walk -- and the exercise will provide a number of physical and mental health benefits. Whether it means parking a little further from your office or taking an afternoon break to walk twice around the block, increasing your step count will always pay off, and it's easier for most people than finding the time and energy for a longer workout.



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Walk this way!
Tips for safe efficient walking

Prevention's Big Book of Walking offers 8 great tips for walking like a pro to improve the fitness experience and decrease the risk of injury. Check your walking style with these tips:

1. Gaze 10 to 20 feet in front of you, not down at your feet.

2. Keep your shoulders rolled back, relaxed, and down, not scrunched up by your ears.

3. Bend your arms 90 degrees, keeping your hands in relaxed fists.

4. Swing your arms forward and back (avoid side-to-side motion), squeezing your shoulder blades and driving your elbows behind you.

5. Keep stomach tight and lean your torso forward slightly, about 5 degrees.

6. Land on your heel as you swing your leg forward, squeezing through your glutes.

7. Push off with your toes to propel yourself forward into your stride.

8. Take short, quick steps. They allow for a smooth rolling stride which helps you walk faster.



Kaye Recommends:
BIG BOOK of WALKING for Weight Loss - Good-Bye Belly Fat. 2013.
by Prevention Magazine.
Single Issue Magazine
Our Price: $4.94
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Quick Tips
Smart moves to improve health, weight loss, mood

Citrus Juice Pucker Up! "Lemon is my secret weaFreshly Squeezedpon," says Katie Lee author of The Comfort Table. "Squeeze the juice or sprinkle zest over vegetables instead of using extra oil, butter, or salt. You can saute spinach with just a teaspoon of oil, and then add a little lemon juice for a lot of flavor without a lot of calories."  Health Benefit: Lemon offers up antioxidant compounds called limonoids that activate detoxifying enzymes.

Kaye's Snack: "I always keep a half dozen hard-cooked eggs at the ready in the refrigerator. When I think I cannot live without a snack I follow this rule: eat one egg and then if I still feel I need a snack I can have it. The egg generally satiates snack cravings that may lead to unhealthy choices. An egg provides 7 grams protein for only 70 calories and is rich in vitamin D, iron, and other minerals."

Clean Plate: Eat like it's Monday morning. "Think of each meal as a clean slate, an individual opportunity to eat well," says Keri Glassman, RD, author of The 02 Diet. "If you've been eating a lot of fried foods or sweets, don't throw in the towel and have even more - you can start fresh the next time you sit down to eat."

An Apple a Day: Don't hesitate to snack on an apple. A collection of research studies suggests that apples may well be one of the best foods people should add to their diet. Apples could also help lower your risk of diabetes. A study involving 187,382 people found that people who ate three servings per week of apples, grapes, raisins, blueberries or pears had a 7% lower risk of developing type 2 diabetes compared to those who did not.
 

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An Interview with Kaye Bailey

 


recipe Fuel Your Brain at Lunch:
Tuna & White Bean Salad

Shared with permission from Cooking with Kaye, page 46, by Kaye Bailey.  Copyright (C) LivingAfterWLS ~ All Rights Reserved

Tuna and White Bean Salad

 Freeway Chef, easy lunch, lasting satiation, nutritional super salad

 

This is a great salad on days when you need after-lunch brain power and mental stamina while curbing afternoon hunger. A Swedish study found that people who ate fish midday consumed 11% fewer calories at dinner - that's enough to lose 8 pounds in a year - compared with those who ate more carbs and less protein. One serving of this salad provides 33 grams protein and healthy Omega 3 fatty acids.

 

Ingredients for Dressing:

2 tablespoons red wine vinegar

1 tablespoon capers, rinsed and drained

1 tablespoon olive oil

teaspoon dried rosemary, crushed

1 small garlic clove, minced

 

Ingredients for Salad:

4 cups salad greens, ready-to-eat

1 (15-ounce) can great northern beans, rinsed and drained

2 (6-ounce) cans albacore tuna in water, drained, flaked with fork

2 hard-cooked eggs, coarsely chopped

cup roasted red peppers, diced

 

Cooking with Kaye: Methods to Meals
135 High Protein Recipes You will Love
Learn More

Directions: Whisk together dressing ingredients in a small bowl, set aside to allow flavors to blend. Whisk again just before dressing salad. For salad, in a large bowl toss together salad greens, beans, tuna, eggs, and red peppers. Just before serving toss with vinegar and caper dressing. Divide salad evenly among four chilled salad plates, season with salt and pepper.

 

 

Nutrition: Serves 4. Each serving provides 295 calories, 33 grams protein, 7 grams fat, 24 grams carbohydrate, 6 grams dietary fiber.

 

Try This: In place of canned tuna use leftover fish from the Crispy-Crusty-Crunchy Coated Protein Chapter. Cold water fish such as salmon or cod also provides healthy omega 3 fatty acids to improve brain function and promote heart health.
 

Page 46 Cooking with Kaye: Methods to Meals


5 Day Pouch Test Recipes    |    LivingAfterWLS Recipes

 

Previously Announced:
Neighborhood Closure


We announced last week our LivingAfterWLS is now closed. In case you missed it here is the announcement:

It is with mixed emotions that LivingAfterWLS has decided to close the gates on our  LivingAfterWLS Neighborhood online support community. This "safe haven circle of friends" has served WLS patients from around the world since 2006. Our decision to close the Neighborhood is business based. It is an epic undertaking to host an online community of this size: both time consuming and costly. Technology is changing so rapidly it takes a full tech staff to keep pace with the changes. Meanwhile our membership activity was decreasing due to the allure of larger social networks beyond the Neighborhood. We simply could not sustain the technological or economic burden the Neighborhood had become. So we sadly watch the sun set on a truly remarkable place in cyberspace and special moment in time.

But as the sun sets, a new dawn harkens. With our Neighborhood duties relieved, we will now focus on the important work at hand: Curating and presenting quality up-to-date information and skills to support your on-going weight loss and weight management efforts with surgery. Our free email publications have been an audience favorite since 2005. You can expect to see them arrive more regularly brimming with original content, great recipes, fun ideas, and inspiration for the WLS journey. I am working on a new print publication or two, and we are producing our first bookzine (book-magazine) in electronic format: LivingAfterWLS Holidays. Look for it early November.

I offer a deep word of gratitude for all the Foundation Members, Ambassadors, Fun Friday Hostesses, Neighbors and Friends who made the Neighborhood possible. An online community is only as good as its members. Our members made the Neighborhood extraordinary.

Don't expect for me to disappear. Like so many of you I'll participate in social media: sharing, connecting, learning, and living together. The Neighborhood was a terrific ride. In many ways I'll miss it immensely, but I know it is time to say goodbye.


 


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Serving the WLS Community Since 2006

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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.

 

LivingAfterWLS, LLC
Kaye Bailey, Founder
Evanston, Wyoming 82931