Miles To Go

let's get personal ...

2009-11-06T18:54:44Z

...about weight loss...and hormones

The realities of weight loss are fantastic and very rewarding...

...but some changes in your body are not always pleasant. Some women may experience symptoms during or after weight loss that aren't so great...they could include fatigue, hot flashes, night sweats, night sweats, memory lapses, difficulty concentrating, joint pain, vaginal dryness, dry skin, loss of libido, just to name a few.

These symptoms are frequently associated with menopause and could be a result of low estrogen levels. Here's why:

"Estrogen attaches itself to fat cells. The more fat cells that are in the body, the more estrogen is produced. Excess weight that is stored in the belly is an indicator of high levels of estrogen.

Unfortunately, high levels of estrogen in the fat cells can hinder the body's ability to burn fat, which makes it more difficult to lose weight. Exercise and a high-protein diet is an effective way to lose weight and lower the estrogen levels in the fat cells for those with estrogen dominance." *internet source

But lowering your estrogen levels can trigger changes in other ways...when you lose fat cells, you lose estogen stores. Because symptoms of low estrogen levels can be quite subtle and widely vary, women may not recognize at first that their issue is low estrogen.

I experience some changes the first year after surgery. During the months prior to gastric bypass surgery, I had to discontinue my hormone replacement therapy. After surgery, I made the decision not to go back on the hormones, but several months later, I thought I was going crazy...and my body was falling apart...

Did I lose weight for this? ...I don't think so...there are answers and solutions...after doing some research and consulting with my GYN I returned to the hormone replacement, my symptoms dissipated and life returned to normal.

It's important to listen to your body and learn all you can about the changes you are going through. These changes in weight loss affect not only your physical body, but also cause hormone fluctuations which also affect you emotionally, mentally, and psychologically.

Know your body and the symptoms of low estrogen levels. I encourage you to make sure that you have regular checkups with your doctor and ask for a bone density test so that you are aware in any changes as you grow older.

There is a whole new way of life that awaits after weight loss surgery...go enjoy it...yes you can...you have many more miles to go!

the deep freeze

2009-11-06T16:19:52Z

I was thinking the other day about things that had been beneficial to me staying on track with my eating. One "biggie" in particular is having things on hand insures that I can reach for the better food choices.

I most always purchase frozen vegetables, (along with fresh, of course) opposed to the canned variety. The experts say that frozen produce tends to be picked at their ripest, which insures maximum nutrient strength because not only are they in their natural environment longer and can absorb more nutrients from the soil, but unlike canned veggies contain less sodium and are fully ripe.

Let's go to the freezer. These are some of my freezer staples:

frozen veggies/ steamables are my favorites, fast and easy
single serving veggies are great for "in a hurry" no butter or cheese please, I prefer to add my own seasoning
frozen fish/ such as tilapia/ not the breaded variety
frozen bananas/ cut into 4ths/ if I freeze them myself, I control the ripeness and the portion size
whole wheat bread, I eat so little bread, that freezing is the answer to freshness
water bottles/ 1/2 full, on the run, just add water and your favorite tea and your ready to go

ok, so what's in your freezer! Share what works for you...Let's hear from you...yes you can, you have many more miles to go...

power boosters

2009-11-06T15:05:56Z

Did you know that the way you cook certain veggies can actually enhance their nutrient power?

According to Prevention Magazine and Dr. Elizabeth Johnson, a scientist at Friedman School of Nutrition Science and Policy at Tufts University, "You get more carotenoids, for example, from steamed spinach than from a spinach salad."

This doen't just apply to spinach, but a handful of other veggies as well. Take broccoli, steamed, it has higher concentrations of many carotenoids, including beta-carotene and lutein. It also retains 70% more vitamin C as well as kaempferol, a cell-saving flavonoid.

So what that really means to you...the consumer...is that brocolli may help reduce inflammation, prevent aging and boost your immune system or help fight free radicals...now that has my attention!

Other veggies include, carrots, root veggies, and tomatoes. For more info getting the most power out of your veggies, check out the new December 2009 issue of Prevention. Yes, we can, we have many more miles to go!

you know?

2009-10-23T17:09:49Z

"It is what we know already that often prevents us from learning." Claude Bernard

Do you know why a duck's quack doesn't produce an echo?

Neither does anyone else!

Do you know what the 57 represents on Heinz ketchup?

Heinz once had 57 variety of pickles!

Did you know that 315 entries in Webster's 1996 dictionary were misspelled?

Did you know that ketchup was sold in 1830 as a medicine?

OK, so what does this have to do with weight loss surgery?

There are a lot of things we think we know that keep us of learning!

Example: During the last support group I attended in September, the topic was on Lap-Bands. I don't have a lap-band, and had I not been doing a blog on lap-bands I probably would not have cared about lap-bands...not to sound disrespectful, but there seemed to be no reason for me to go the meeting. But fact is, I learned a lot that was helpful to me as a gastric bypass patient.

I encourage you learn all you can about weight loss surgery. Approach your next meeting or event with an open mind. I've learned that support groups are not only for learning but for supporting others along the way...and while you're there, you might just learn something important...like:

by raising your legs slowly and lying on your back, you can't sink in quicksand...good to know! Right?

Leonardo Da Vinci could write with one hand and draw with the other at the same time.

American Airlines saved $40,000 in 1987 by eliminating one olive from each salad served in first class.

Astronauts are not allowed to eat beans before they go into space because passing wind damages space suit.

Now that might be worth knowing...

Wearing headphones for just an hour will increase the bacteria in your ear by 700 times.

98% of all murders and rapes are by a close family member or friend of the victim.

ps...some of these statements are true and some of them may not be...do you know which ones are which?

don't be late

2009-10-23T15:59:42Z

Do you sometimes experience weakness, shaking, fainting, sweating, irritability, get light headed, or an urgent need to eat? These symptoms could be what is referred to after gastric bypass surgery as "late dumping". Basically, it's caused by a drop in blood sugar levels, called hypoglycemia.

Hypoglycemia is a potentially dangerous condition, so it's very important to know the signs and effects of low blood sugar.

Late dumping (rapid gastric emptying) typically occurs 1-3 hours after eating. Late dumping is caused by fluctuations in blood glucose levels among patients whose digestive anatomy has been altered by bariatric surgery, like gastric bypass. When sugar is eaten it is rapidly absorbed into the bloodstream triggering a rapid rise in blood sugar levels. The pancreas responds by secreting an equally large amount of insulin to soak up the excess blood sugar. However, because the amount of sugar that instigated all this was so small, there is now too much insulin in the blood, and this triggers the common hypoglycemia symptoms of late dumping, such as: weakness, dizziness and fatigue.

Symptoms of "late" dumping are not to be confused with "early" dumping. Dumping syndrome can be separated into early and late forms depending on the occurrence of symptoms in relation to the time elapsed after a meal. Both forms occur because of rapid delivery of large amounts of osmotically active solids and liquids into the duodenum. Dumping syndrome is the direct result of alterations in the storage function of the stomach and/or the pyloric emptying mechanism. (eMedicine at Web MD)

You'll find more info on earlier post, (search hypoglycemia at the left sidebar). I experienced some of these symptoms after increasing my exercise and activity this past spring. The extra activity called for more immediate energy than I had available, so my body required more than I was "feeding" it. I am happy to report that at the present time I have my blood sugars under control. Mostly with diet, watching my carbs and sugar intake, only however, after adding alpha lipoic acid and cinnamon tablets to the mix of supplements each day did I see any results from my dietary efforts.

Dr. Miles explained that sometimes it only takes a small change to get things off balance, and for some of us that threshold may be more sensitive than for others. In hypoglycemia it only takes a small amount of sugar to get things off balance when you have an altered digestive system. Even though I had experienced a few intermittent episodes of low sugar during my three years after surgery, these episodes were routine and seemingly unresponsive to my best efforts of controlling my diet.

Gastric Bypass Surgery symptoms are different for everyone and all the facts and side effects or what effect it may have on our body overall or for the long term are not known yet. My advise, stay in contact with your surgeon or physician and just as important--stay informed, it's your body and you know it better than anyone. Keep a watch on your blood sugar levels, and the way you feel especially when your feeling symptoms that could indicate a drop. If you are several years out and no longer doing protein shakes, make sure you are eating enough protein and sorry to say, watching the refined carbs.

I always carry food with me, a protein bar, an apple, crackers, and even glucose tables at all times, especially when my activities increase. I am sure to eat a protein food before exercise, walking or even shopping. I eat a carb, such as an apple afterwards.

After consulting several professionals for nutrition and medical help, I kept searching until I found the answer that worked for me! You can too...yes, you can...we have many more miles to go!

an apple a day

2009-09-28T17:23:48Z

Apples are one of my staple foods these days. They not only have amazing health benefits, but apples are filling, and with a little peanut or almond butter for dipping, keep my afternoon "munchies" away. Apples make a great snack and are a handy carry along.

I've discovered a new brand - now available here called Honeycrisp, it's now my favorite variety. The name sure says it all. I'm sure you remember me posting about Honeycrisp apples about this time last year. I am so excited it's that time again. Honeycrisp apples are honey sweet (with a touch of tart) and amazingly crisp, some say "explosively" crisp. This remarkable new variety has continued to grow in popularity since 1991.

Honeycrisp apples are only available from September through February and although I love most any variety of firm apples, I discovered a few years ago that these are a “must find” for the fall and winter seasons.

Today for lunch it was the perfect addition to my protein meal, of fish, what else? I simply cut up about 1/3 an apple into bite size pieces, placed them in the microwave for about two minutes with a teaspoon of water. After cooking I sprinkled on a little cinnamon. Perfect warm side dish.

For more info on Honeycrisp apples you can search the blog for my last year's post by typing "honeycrisp apples" in the search bar.

Just so you know...The fat in the almond or peanut butter slows down the absorption of carbs and paired with apples are a great way to stablized those afternoon blood sugar lows.

Honeycrisp apples are available now at Fresh Market.

long, lean and green

2009-09-27T16:56:12Z

When most people have food cravings, its probably not for green beans. I do get those "bad food" cravings too, but I won't tempt you with all the things I could eat and shouldn't, let's just focus on the positive ones!

Right now, my favorites are green beans. I could eat green beans all day long. I just love them. My pick of the crop is the long, thin, french variety. We are talking fresh or frozen here, not canned.

I sometimes treat myself to the fresh ones, but you can find them in the freezer section. My favorite brand is from Fresh Market, frozen, extra fine.

The extra fine ones are "french" not to be confused with "french style" which refers to the cut. French beans are the long thin variety of beans and they are my favorites. I was introduced to these beans years ago when my neighbors grew some in their garden, they were the real thing...direct from France.

Sauté them in the skillet with a little water, olive oil, salt and pepper. Sometimes I add a little garlic or herbs. Cook until they are as tender as you like.

My favorite way to serve them is to chop them up and add a little vinegar and cucumbers on top! ummmm!

I usually fix a huge skillet early in the day and store them in the fridge for those "hungry" moments when I have to grab something quick...yep I love them that much!

Call me crazy...but the scales are dropping and I'm a happy camper...lean and green!

Thank you, Lord, for green beans!

being "preppy"

2009-09-23T19:11:02Z

"Preppy" isn't just about clothing, but it is about being neat and clean and classic.

What does that have to do with weight loss surgery?

Last night I attended a Pampered Chef party. Now, I love Pampered Chef. I have most all the stuff they offer, but last night I discovered something I could use to help me along in my new endeavor to get back on track.

Prep cups!

yeah...it's perfect for those of us whose eating is measured in cups...

These cups are little prep bowls and come with a lid for storage. I thought it would be great for measuring out portions, especially when it comes to saving left overs.

My next idea is to do more "prep" or preparation in the kitchen before mealtimes so I don't get caught in the trap of not having enough time, just making meals go a little faster and planning ahead to elimanate a diet disaster.

One idea I had is to make meals ahead and use the "prep cups" to portion out my meals, for the fridge or freezer. I am thinking about doing that "cook ahead" deal...you know, where you cook all your meals at one time and use them during the week or freeze for a month...

I purchased the one cup size. I think they are perfect for the bariatric kitchen!

I need some ideas on how I can take this idea to the max...share your ideas! I would love to hear from you.

Get "preppy"... yes we can!

immerse yourself

2009-09-22T16:50:34Z

Sometimes it's hard to stay on track...sometimes we slip off the normal routine and stray from the normal lifestyle eating plan or exercise commitment we created for ourselves in the beginning. We all do...it's normal and it happens, but do we want to continue in this direction.

What do we do next...

Something I have learned over the last year that has really helped, is to ask myself this question: "What is the next right step?"

"What is the next step?" and not just the "next step", but the next "right" step.

This summer has been stressful and difficult for me and I am glad to see the season change, not that all the stresses have disappeared by any means, if anything, a few more have been added on, but for me, it reminds me that the old must pass and it's time to move on to new things.

Some of the "right next steps" for me are to clear out the pantry and fridge again. Replace those unwanted or wrong choices with the right ones and take my environment back to a healthy lifestyle. Access what bad habit have reared their ugly head and re-gain control.

Bring out the winter wardrobe and access the damage, and set a new goal, make a new plan and get back doing the "right things". Its back to the fish and veggies with an occasional pork rib instead of the opposite. It's ok to have that banana, but my portions had grown from a 1/4 to a half...wooops!~ I need to eat at home more and not be tempted to eat out so often.

I had to ask myself, what is it that I enjoy about eating out. For me, it is the social element, its relational, so my plan is to start cooking for others and have friends over for dinner, instead of eating out so often. Does it mean I can never eat out or never have a pork rib, NO, but I really need to set my limits and immerse myself into a healthy environment.

It's easy to get off track and sometimes difficult to get back on. I have to ask myself some motivating questions such as, what is my goal and what is it that I really want? Are the decisions I am making leading me in the direction I want to go? Do I need to seek help from a friend or can I do this on my own. Sometimes I need help to get a new perspective.

I remember asking myself when I was overweight, "Why didn't you stop when it was just a few pounds, why did you give up?" OK...so I have gained a few pounds, this time, I am going to do it differently...this time I can find the confidence that I am successful and I can succeed again.

It is time to get back into my winter clothes, eat healthy, keep my blood sugar under control by eating right, get back into the walking routine, stay positive, immerse my self in motivational thoughts that will encourage me to do the right things...and last but not least...lose a few pounds...

yes I can.............I just did !

the skinny on vitamin d

2009-09-14T14:15:05Z

How much do you know about vitamin D?

...it might just help you stay slim and healthy...and happy!

so here's a bright bit of info that will put a smile on your face!

In a study done at Children's Hospital in Los Angeles, it was discovered that women who had low levels of vitamin D were more than 16 pounds heavier than those who had adequate amounts. Researchers believe that vitamin D may slow down the growth of fat cells or that fat cells may trap D and inhibit their circulation.

I remember after my surgery, my Endocrinologist suggested 10 to 15 minutes of sun every day. Your face, shoulders or hands work great as vitamin D absorbers! Or take a supplement, the recommended dose is 1,000 IU of D3 a day. Weight loss surgery surgeons are now checking for vitamin D with yearly checkups, so it is important to follow up with your health care provider.

Vitamin D helps with immune function and reduces inflammation. Its also essential for promoting calcium absorption, prevents rickets, and protects against osteoporosis.

Everyone feels better when the sun comes out... sunlight helps decrease appetite and relieves fatigue and depression.

Your body makes vitamin D from the sun, but here's how you can get Vitamin D, in addition to the sun! Just 3 1/2 ounces of salmon contains 90 percent the recommended daily intake as well as mackerel. Sardines contain 70 percent with a 2 ounce portion. Just 3 ounces of tuna contains 50 percent and one egg with the yolk contains 6 percent. Some other foods can be fortified with D, such as milk, but read those labels, yogurt and cheese are usually not.

so go grab a little sunshine...yes, you can we have many more miles to go!