There is great speculation among the seasoned ranks of weight loss surgery patients that at some point the magic of gastric surgery is gone and the body resets its metabolism adjusting to the new smaller stomach and different digestive system. During the phase of rapid weight loss, called by many the "honeymoon period," patients of gastric surgery seemingly lose weight without effort. In truth, patients are eating a diet so low in calories their bodies are near starvation mode. As the body heals from medical injuries sustained in surgery and adapts to the new stomach and digestive process of gastric bypass, gastric banding or gastric sleeve, it does tend to metabolize and store energy (food) more efficiently.

Patients who find their body losing weight more slowly often give up hope and blame themselves for missing the "window of opportunity" for massive weight loss that bariatric surgery provides. But there is no reason to give up hope. There are many small targeted lifestyle changes that we can make which will boost metabolism and enhance our overall feeling of wellness. Dr. Miriam Nelson, director of the John Hancock Center for Physical Activity and Nutrition tells us, "Anything that energizes you: a good nights sleep, fresh air, sunlight, a healthy diet, regular exercise, ultimately helps drive metabolism."

Stretching & Sunshine: Begin the day like a cat and open with a stretch. Stand and reach for the stars stretching your legs, torso, spine and arms. Feel you body open up after a good nights rest. Bend at the hips and stretch for your toes. Listen to your body and stretch and move to open the flow of blood and deliver extra oxygen throughout. If you regularly practice yoga enjoy a few moments of Downward Facing Dog or Cobra. Early morning stretching naturally accelerates your metabolism. If the opportunity presents itself enjoy your stretching in sunlight. Exposure to bright light decreases melatonin and increases serotonin, shifting the body from sleep to awake mode, in turn, revving your metabolic furnace.

Protein and Green Tea: Metabolism slows down naturally at mid-day. Give it a nudge with a high protein lunch of lean animal protein or omega-3 rich fish. Protein takes the most energy for the body to digest so that means it has to rev its metabolic engines when managing a high protein meal. And we all know that "Protein First" is the first rule of weight loss surgery. Try roast turkey breast with sliced veggies or salmon salad with lettuce and tomato. Aim for at least 21 grams of protein at all meals. Between meals sip on green tea which is considered a fair exchange for plain water. Studies show that the polyphenol compounds in 2 to 4 cups of green tea may help raise metabolism by as much as 35% and encourage fat burning.

Midday Sprint-Walk: As few as 30 seconds of high-intensity movement has been shown to spike levels of human growth hormone which in turn helps to build lean muscle and burn fat. Do not let the words "high intensity" scare you, we are not training for an Olympic event. Simply put, high intensity is above our normal rate of exertion. For example, during a mid-afternoon break take a short walk around your building or parking lot. For 30 seconds of that walk sprint-walk then return to your comfortable walking pace. Repeat this once or twice as time allows. The increased intensity gives you a metabolic bump that will last for several hours without breaking a full workout sweat.

Get Some Rest: After a day of mindfully boosting your metabolism now is the time to let it slow down and rest. We are more successful at engaging in metabolism boosting activities the next day when we have enjoyed a good nights rest. Shut down electronic distractions such as television, computers and Blackberrys an hour before going to bed. Enjoy quiet conversation, meditation or reading as the final activity before entering sleep.
By Kaye Bailey

 

Easy Beef Stroganoff  

Stroganoff is named after the 19th-century Russian diplomat Count Paul Stroganov. It is a dish of thin slices of beef quickly cooked with sliced onions and mushrooms in butter and finished with sour cream. In the United States we serve it over egg noodles. Remember our I   DIET Intelligent Basics from Part 2 and use the starchy noodles as a condiment to avoid over eating.

Ingredients:
2 cups egg noodles, yolk-free, uncooked
1 pound beef round
4 teaspoons canola oil
1/4 teaspoon salt
1/4 teaspoon pepper
1 clove garlic, minced
1 package (8-ounces) mushrooms, sliced
1 package brown gravy mix
1 cup cold water
1/4 cup sour cream, light

Prepare egg noodles according to package directions and keep warm. Cut beef round against the grain into 1/4-inch thick strips. Heat 2 teaspoons of canola oil in a large 12-inch skillet over medium-high heat. Add 1/2 of beef and cook and stir for one minute or until outside surface of beef is no longer pink. Do not overcook. Remove from skillet to a platter and tent with aluminum foil. Add remaining 2 teaspoons vegetable oil and cook remaining beef. Transfer second batch of beef to plate and season with salt and pepper. Tent with foil.

In same skillet cook garlic and mushrooms until tender and aromatic. Add gravy mix and 1 cup of cold water to skillet, stirring constantly until gravy thickens. Remove from heat and stir in sour cream. Add beef to gravy and stir to coat.

Serve stroganoff with warm egg noodles, 1/2 cup of noodles per normal serving, 1-2 Tablespoons noodles WLS serving.

Serves 4. Per Serving: 377 Calories; 20g Fat; 28g Protein; 20g Carbohydrate; 2g Dietary Fiber.