10 commandments of bariatric eating!

1. - You shall eat all your protein first: Protein rich foods delay stomach emptying and will help keep you feeling full long after you're done with your meal. Post bariatric eating involves protein at every meal and snack. Be sure to eat your protein first and avoid filling up on other foods and leaving no room for your protein!

2.- You shall eat solid foods over soft, mushy, or liquid foods: Solid foods will fill up your pouch and stay in your pouch longer than soft, mushy, or liquid foods do. You'll require more food to feel full when the consistency of your meal is soft, mushy or liquid.

More food = more calories = slower weight loss!

Examples of "solid" foods: chicken, turkey, fish, beans, whole fruits and vegetables, salad, whole wheat bread, brown rice, etc.

Examples of soft, mushy, or liquid foods: soup, Frappuccino, milkshakes, ice cream, etc.

3. - Avoid eating and drinking at the same time: Solid food + liquid beverage = slushy, mushy consistency. Also creates a full sensation which is not good and doesn’t allow you to get all the nutrients.

4. - You shall avoid drinks/liquids with calories: After bariatric surgery, the liquids pass through the pouch fairly quickly without giving you a feeling of fullness or satisfaction. Drinks like regular soda pop, juice, milkshakes, coffee drinks, and sweetened beverages contain a lot of calories.

You can drink a lot of liquids without getting full and that means you can take in a lot of calories without ever feeling full if you're not careful to choose zero calorie beverages.

5. - You shall take small bites: Take bites only as big as a pea, pencil eraser, or a dime when eating after bariatric surgery. A small bite of food in your mouth guarantees only a small bite of food will find its way down to your stomach.

Having only a small amount of food trying to pass a gastric sleeve will lessen your chances of causing an obstruction.

6. - You shall chew thoroughly: Chewing thoroughly help you slow down, avoid overeating, and minimize the chance of obstruction caused by large food particles.

Bariatric surgery eating requires that you chew each bite 25-30 times or until the food in your mouth is unidentifiable.

7. - You shall eat slowly: This will prevent you from overeating which can cause you to vomit and/or cause your pouch to stretch. A stretched pouch means you'll need more food to feel full. Try putting your fork or spoon down between bites and allow 20-30 minutes to finish a meal.

8. - You shall stop eating once you are full: Persistent over eating after bariatric surgery can also cause your pouch to stretch which means you'll need larger portions of food to feel full.

9. - You shall stay Hydrated: Drink 6-8 cups of calorie free fluid every day.

• Water

• Sugar free, non-carbonated, caffeine free or decaffeinated beverages:

• Diet Snapple

• Sugar free Kool-Aid

• Decaf tea or coffee

• Herbal tea or coffee

• Artificially sweetened flavored wáter

• Crystal Light

10. - You shall take your daily vitamins: Good quality bariatric vitamins are essential so remember to take them daily.

For more information visit: www.longtermwls.com

Carbonated Drinks & why you shouldn’t drink them!

Carbonated Drinks after weight loss surgery - Long Term VSG

What are carbonated drinks?

A carbonated drink is a drink that bubbles and fizzes with carbon dioxide gas. There is a natural process (Mineral Water) and also the man-made process (canned mineral water, soft drink or soda).

...But, are they bad? The overconsumption of sugar-sweetened soft drinks is associated with obesity, type 2 diabetes, dental caries, and low nutrient levels. Experimental studies tend to support a causal role for sugar-sweetened soft drinks in these ailments, though this is challenged by other researchers. "Sugar-sweetened" includes drinks that use high-fructose corn syrup, as well as those using sucrose.

Many soft drinks contain ingredients that are themselves sources of concern: caffeine is linked to anxiety and sleep disruption when consumed in excess, and some critics question the health effects of added sugars and artificial sweeteners. Sodium benzoate has been investigated by researchers at University of Sheffield as a possible cause of DNA damage and hyperactivity. Other substances have negative health effects, but are present in such small quantities that they are unlikely to pose any substantial health risk provided that the beverages are consumed only in moderation.

The consumption of sugar-sweetened beverages is associated with weight and obesity, and changes in consumption can help predict changes in weight.

The consumption of sugar-sweetened soft drinks can also be associated with many weight-related diseases, including diabetes, metabolic syndrome and cardiovascular risk factors, and elevated blood pressure.

Now that you know how Soda or soft drinks affect your health let’s talk about how it also is a bad choice after Weight Loss Surgery... Due to the gas that this types of drinks have in them they can hurt your stomach also they create a sensation of fullness (or bloating symptom) which can prevent you from eating your meal at your planned schedule and makes you feel uncomfortable, also due to the fact that they have sugar added (even if they are Light) they can stop the weight loss process and get you into a stall. So avoid them if you want a better achievement on your weight loss journey.

Contact us for more information! 

1 888 349 4769

Post Op Bariatric Surgery Diet! - General guidelines

The Long Term WLS / VSG Post-Op Diet is designed to bring about significant weight loss, and learning new eating habits helping to maintain this weight loss over time...

In general, the diet includes foods that are high in protein, and low in fat, fiber, calories, and sugar. Important vitamins and minerals are provided as supplements. It is also crucial to get enough protein right after surgery, to make sure that wounds heal properly and over the long term, to preserve muscle tissue. Too much fat delays emptying of the stomach and may cause reflux, nausea, stomach discomfort, or diarrhea. Sugary foods like candies, cookies, ice cream, milkshakes or soft drinks, sweetened juices, and most desserts are foods high in calories and fat, and they can promotes dumping syndrome in some patients with by-passed stomach.

The Long Term WLS / VSG Post-Op diet (basically, in gastric bypass or restrictive procedures) unfolds in 4 Phases:

•  The first phase of the restricted diet, after the operation, consists in clear liquids for 2-3 days.

•  And then followed by phase two a low-fat full liquid with high protein content (At least 60 g/day) for 2 to 4 weeks. Liquid yogurt based-diet, preferable with added protein or commercial products of enteral nutrition vs. formula-diet (as usual in the very low calorie-diet) are some of the alternatives at this period.

• Soft/blended diets are indicated 4-6 weeks after discharge (some patients may need to wait longer).

• The puree diet includes very soft, high-protein foods like egg, low-fat cheese, or blenderized lean meats like chicken, veal or pork and fish (red meats are usually less tolerated).

The regular diet starts about 12 weeks or later after bariatric surgery... It is important to start with high-protein foods, like white eggs, lean meats, cheese or milk, at every meal. Each meal should take between 20-30 min, in much smaller amounts (50-100 g), and chewing carefully. Fluids should be consumed on a near-constant basis; sip slowing but only in between meals. It will be necessary to contact to a dietician for advice on planning an individualized regular diet pattern, and management of lifestyle changes.

Remember to follow the meal to make sure that you lose more weight and also to create a better eating habit, once you learn to eat better and healthier you will feel better and prevent future digestive problems.

Crave Smart! Post bariatric surgery tips...

Even if you're haven't gone through bariatric surgery, Food cravings is something that most of us if not everybody has pass through and as for why they happened there is no single explanation; explanations range from low serotonin levels affecting the brain centers for appetite to production of endorphins as a result of consuming fats and carbohydrates.

Foods with high levels of sugar glucose, such as chocolate, are more frequently craved than foods with lower sugar glucose, such as broccoli, because when glucose interacts with the opioid system in the brain an addictive triggering effect occurs.

The consumer of the glucose feels the urge to consume more glucose, much like an alcoholic, because the brain has become conditioned to release "happy hormones" every time glucose is present. There is evidence that addiction and food craving activate some of the same brain areas.

There are also certain types of cravings that range from:

• Sweet

•  Salty

• Creamy

• Crunchy

And when these cravings occur it’s normally our body telling us what it needs, Chocolate one of the top contenders in the craving area is contains the neurotransmitter phenylethylamine, which is important for the regulation of the body’s release of endorphin's. Endorphin's are released following a stressor and result in a sense of relaxation. Exercise and sleep are two alternative ways to help facilitate the release of endorphins. 

Craving salt may be partly due to being dehydrated. When dehydrated the body loses water, electrolytes, and salt, and by ingesting salt, water retention can be increased.

Those who don't have food cravings might say that such cravings are "all in your head," and new research suggests they are right. It is all in our heads: several specific areas of our brains, actually. Areas of the brain responsible for memory and sensing pleasure are partially to blame for keeping those food cravings coming.

Beyond the physiological reasons for food cravings, they often have something to do with emotion and desire. For many of us, cravings kick into high gear when we're stressed or anxious. Carbohydrates boost our levels of the hormone serotonin, which has a calming effect. And recent research suggests that the combination of fat and sugar may also have a calming effect.

But there are ways to prevent these cravings:

•  Don’t skip meals: If you eat at your correct time and eat your complete meals you shouldn’t have any problems here.

•  Exercise and take care of yourself: By exercising you release stress and by doing this you feel more relieved and happy and can endure until the next meal.

• Control the craving monster: If you feel that the craving is to powerful and it’s taking over you, know what type of craving it is and provide that specific crave.

There is always the healthy option to give into those cravings and have a better option for snacking also  so for more info on what types of healthy snacks and for having a better meal plan contact us at longtermvsg@gmail.com

Start with the right foot! - Life after bariatric Surgery

After weight loss surgery you normally take a few days off from work or from other activities, also when you start to see the changes you want to jump quickly to working out but there are a few things you need to know before starting.

On one of our blogs we talked about how to work out and there I mentioned that it’s really important that you get the correct equipment for you, one of the most recommended item is the belt (workout belt and support belt).

But before I start getting more into the type of belts and when to use them first let’s talk about when can you start your normal activities...

• ain: Normally its gone by the first week from there on you stop feeling it, if by the first month pain is still there contact your doctor to know how to relieve it.

• Activities: First week you might feel weak and that’s normal, it happens because all your body’s energy is at a recovery state and also you don’t get much food (remember that when undergoing through this type of procedure a 80% is normally removed) so it has to get accustomed to that big change.

But when can I start my regular activities?

It is recommended to start one week after surgery if you have a desk job, also your exercise needs to start by taking long walks (30-40 min.) If you have a more demanding job then talk to your doctor so he can determine in how much time you can start... Now let’s go back to belts, it is really important that you know which belts are used and in what circumstances they have to be used.

Support Belts:

The support belts normally go with persons that are standing for long periods of time or also are at the desk for more than 4 hours, you can find these ones as lumbar support belts, lumbar braces or back support belts.

*If you want to work out with these types of belts the best exercise is walking or using the thread mill.

Work out belts:
Well there isn’t much to say here their purpose y to help you do heavy lifting, what I can really tell you about them are that if you have a more demanding job carrying stuff above 20 lbs. get one so you can do your job more easily.

Still not convinced?... Well let me tell you 3 benefits on how using belts work.

1. - Belts stabilize and reduce stress on spine.

Increasing intra-abdominal pressure is similar to inflating a balloon inside your abdominal cavity. The pressure inside the abdominal cavity pushes on the spine to support it from the inside, while the core muscles in the abdominal wall and lower back push on the spine from the outside. This inside and outside pressure acts to stabilize the spine and reduce the stress it receives when lifting heavy weights. This is how lifting belts can help to protect against back injuries during lifting. It's not due to the belt supplying the support; it's due to the way that the body reacts to the belt that supplies the spinal support.

2. – Belts create better body biomechanics

Research shows that when lifting boxes, wearing a lifting belt reduces the amount of spinal flexion (forward bend at the spine), spinal extension (bending back of the spine), and lateral flexion of the spine (bending side to side), but increases the amount of flexion at the hips and knees. In other words, a belt forces you to lift more with your legs than your back, which is precisely the biomechanical position you want to use when lifting something from the ground. These are also the biomechanics you want to use during deadlifts and squats with a barbell.

3. – Belts beget better performance.

Will wearing a belt actually increase your power, strength, or muscle growth? Yes! According to some research, wearing a belt will help increase all the above.

So those are three key benefits now that you know how a belt can help you to overcome your work out. Remember to talk to a physician so you can have a more accurate decision on what type of belt to use!

And remember that exerciseand diet go hand and hand with surgical weight loss. The surgery works, but it is only a tool. Many patients have remarkable success because they use their tool the right way. Some people struggle and believe their tool was defective. Most of the patients that struggle are those that thought the surgery was a quick fix. They didn’t fully commit to the “complete lifestyle change forever” mindset that goes with bariatric surgery.

www.longtermwls.com

1 888 349 4769

Genetics and Obesity are related!

Today we are going to talk about how your genetics are sometimes against you and your weight, but why?... Well Obesity and genetics a directly related and combines with some environmental influences they are 70% responsible for your body’s weight.

And here at Long Term WLS / VSG we understand that bariatric surgery may be the only way to effectively alter these genetically predetermined body processes.

But why my genes are causing me obesity?

Evolution yeah that’s it evolution is one of the main reasons. We are designed to survive and that’s how our bodies has been adapting itself going through survival requirements have coincided with environmental factors over the course of human history.

Let’s stop the history lesson for a moment and go back to what happens internally and let’s talk about hunger. Your genetics determine the amount of hunger-causing hormones that are secreted by your body into your bloodstream and how your brain interacts with those hormones.

Three types of internal body secretions have been found to regulate hunger:

• Hormones from the digestive system, including ghrelin, peptide YY and GLP-1, let your brain know when more nutrients are “needed” based on your body’s requirements.
• Hormones from fat cells (“adipocytes”) such as leptin keep your brain informed about your body’s level of energy deposits (fat cells).
• Neuropeptides in the brain regulate food intake by responding to signals from hormones secreted by the body.

Ghrelin is the first of three hormones sited most frequently in conjunction with obesity. When your stomach is empty, ghrelin is secreted into your blood stream by your stomach. After you eat, the amount of secreted ghrelin drops, then slowly rises until your next meal. Lower ghrelin means less hunger.

Neuropeptide Y neurons in the brain are activated by ghrelin. When your blood carries more ghrelin to the brain, your neuropeptides create “hunger signals” leading you to feel hungry and eat.

The third most commonly-referenced hormone associated with obesity is leptin, which is secreted by fat cells!

If dieting has not worked for you, ghrelin, peptide YY and leptin are likely to be a few of the main culprits because as you diet…

• The amount of ghrelin your stomach secretes increases, causing your brain to receive more hunger signals.
• The amount of peptide YY your digestive system secretes decreases, causing you to feel hungrier.
• As your leptin-secreting fat deposits dissolve, less leptin is released into your blood causing your brain to want to eat more in order to restore its fat deposits.

Now to complete the cycle you have to know that your weight also has an important role here. Each of our bodies has a set weight that it “wants” to maintain. If your body weight goes above your set point, your metabolism will speed up in an attempt to burn off the excess weight. If your weight falls below your set point, your metabolism will slow down to allow more fat accumulation.

Now we that we know how genetics affect let’s talk about how weight loss surgery helps. Let’s keep it in two ways:

1.       Hormones and weight loss: surgery impacts the hormones that affect hunger

2.       Metabolism and weight loss: surgery increases the body’s fat-burning metabolism

Surgeries that bypass or remove part of the stomach, including gastric bypass surgery, gastric sleeve surgery and duodenal switch surgery may reduce feelings of hunger by…

• Reducing the level of ghrelin secreted into the blood stream by the stomach
• Increasing the level of peptide YY secreted into the blood stream by the lower digestive system

Ghrelin and peptide YY plasma (blood) levels are unchanged after lap band surgery (gastric banding) and vertical banded Gastroplasty surgery.

Therefore, it could be suggested that the procedures that remove or bypass part of the stomach (i.e. gastric bypass, gastric sleeve and duodenal switch) could aid in long-term weight loss by causing patients to feel less hungry. At a minimum, sustained weight loss should feel easier to achieve after these procedures due to fewer hunger signals reaching the brain.

Also bariatric surgery has been shown to increase glucose metabolism causing the body to burn energy (fat) more quickly. Increased metabolism is the result of and directly proportionate to the amount of fat lost after weight loss surgery...

The Work out Trifecta...

You might be wandering what’s that work out trifecta and it’s nothing from the outside world, actually is really simple it consist on doing Endurance training, Flexibility and Strength. Yeah that’s it by doing this three steps you can embark on a fitness journey.

Let’s begin with Endurance training!

• Walking is the best way to go by doing a walking plan and setting an initial daily goal. Then increase the goal by 10% each day that you walk. A great way to go about this is to count your steps using a pedometer. To set your baseline goal, clip on your pedometer and walk for 20 or 30 minutes throughout the day. Spread your walks throughout the day so you don’t get too tired… three 10 minute walks, for example...

• After a few weeks, you’ll be well on your way to better shape and will be ready to take your endurance routine to the next level. As the walking gets easier increase the difficulty of your daily steps. First, start taking the stairs instead of the elevator whenever possible, or walk hills instead of flat ground if you have them in your area.

• As you keep on progressing in your endurance you can increase the difficulty by riding a stationary bike at the gym or if you have then at your house. Another fun work out you can do is hula hoping and with this you can strengthen your core, arms and legs.

• Also you can try swimming It contributes to endurance, strength and flexibility with minimal impact on the joints and works virtually every part of your body.

Now let’s go ahead and talk about a little bit of Flexibility...

Stretch… That’s the secret at the beginning its going to burn but also you will feel the euphoria that you are making changes in your life and after that pain there is a feeling good sensation and satisfaction that you are becoming more flexible.

Just as importantly, flexibility exercise for bariatric surgery patients improves coordination, increases blood flow to your muscles resulting in less soreness and more energy and improves chronic problems such as lower back pain.

To stretch properly, you should go far enough to “feel the burn” but not so far that it hurts. Hold the stretch for at least 10 seconds while feeling the burn, breathe deeply and consistently, and don’t bounce.

FYI: Beginners YOGA can help you with this and on the long run it also helps build muscle.

Now let finish this off with Strength! While it is the last it’s also really important to have it on you daily work out and it only should be started after your Endurance and Flexibility has been done.

As a good recommendation for starters, the exercise ball is a good way to go, these provide a great low-impact workout for core strength. Just sitting on them while watching TV or working at your desk will work your abs, sides and lower back. As you get stronger, start to incorporate exercises.

The size you need depends on your height:

·         Under 5 feet – 45 cm

·         5’1" – 5’8" – 55 cm

·         5’9" – 6’2" – 65cm

·         6’3" – 6’7" – 75cm

·         Over 6’8 " – 85cm

And as you progress start adding weights to the work out, you can start with dumbbells (from 1 to 5 pounds).
And also you can incorporate it to the other workouts and from there do your arm and shoulders exercises.

Well now that you know the 3 basic steps to do a full work out remember that you also have to use the correct equipment and clothing.

www.longtermvsg.com

How do I start a healthy post bariatric diet?

The change Starts Here and I can help you get there, with Determination and Will Power que can make it happen, but before you enroll in this life changing adventure these are the things that you have to know and have to do to make it happen...

Three basic goals you have to follow:

1. GET EVERYTHING READY – Food shop weekly. Think about what you will eat during the week, buying the foods from all food groups to build your menu. Each food group contributes different nutrients that are needed for good health.
2. PREPARE FOR MEALS – Think ahead each week to what meals you will be preparing for breakfast, lunch, and dinner and do some preparation ahead of time.
3. SCHEDULE YOUR MEALS – Eat meals close to the same time every day. When you follow an eating schedule you are less likely to eat the food you should avoid. You will burn more calories and your metabolism will work more efficiently.

Very important aspects to take in consideration:

•        Eat protein foods first

•        Eat within one hour of waking up

•        Schedule small meals approximately every 3–4 hours

•        Chew foods well and eat slowly (at least 30 minutes)

•        Don’t drink with meals

•        DO NOT drink carbonated beverages such as soda

•        DO NOT smoke

•        Eat until satisfied or have met meal size

•       Sip fluids slowly

•       Continue taking your vitamin and mineral supplements daily

DO NOT DRINK YOUR CALORIES!!

Liquids will pass through the reduced stomach pouch quickly and you will not feel full.  This is a great way to gain all your weight back, we share you some liquids/drinks you should avoid:

• High calorie drinks                                  • Special coffee drinks

• Beverages made with sugar                     • Soda

• Alcohol                                                   • Juice (no more than ½ cup daily)

• Milkshakes

PAY ATTENTION TO PORTION SIZES!!

1. Keep portion sizes small

1. See handout on food groups

To ensure long range success at losing and maintaining your weight loss follow the recommended servings as a guide... Keep in mind that you will stop eating when your hunger is gone or when you feel comfortable.

• Continue to use a scale and measuring cups consistently to keep yourself in check.

• Continue to eat small pieces of food and chew your food thoroughly and eat slowly.

EAT ON A SCHEDULE!!

You will increase your chance of success if you follow an eating routine of planning meals at the same time frame daily. Keep yourself in check once in a while by writing a food journal.

AVOID HIGH FAT FOODS:

• Fast food                                     • Junk food (chips etc.…)

• Dining out often                           • Donuts, cakes, cookies, pastries, chocolate

• Fried foods                                   • High fat meats like bacon and sausage

• Creams & Gravies                          • High fat casseroles

• Foods made with cream or gravy    • High fat convenient foods (frozen pizza, boxed meals)

• High fat dairy (cheese, ice cream)

CONSUMING HIGH-FAT FOOD ON A REGULAR BASIS COULD CONTRIBUTE TO WEIGHT REGAIN!!

 •The food you eat should be as healthy as possible. Your small stomach pouch can only hold about a 1 cup – 1 ¼ cup of food.  Therefore your goal is to attain the highest quality nutrient intake with a minimal volume of food.

•Your meal plan needs to be high in protein, vitamins and other important nutrients to be successful at attaining a healthy lifestyle. 

•To increase satiety, try to plan meals and snacks by combining carbohydrate foods with protein, fiber and a small amount of fat. 

•A well planned meal should satisfy feelings of hunger for three to four hours and provide the energy you need as you progress through the day.  Sources of carbohydrates and fiber include whole grains, fruits and vegetables.  Protein sources are lean meats, meat substitutes and low fat dairy.

POTENTIAL PROBLEM FOODS:

Some foods have difficulty passing through the opening of the stoma and may cause blockage.  These include foods such as:

•red meat (beef and pork)                                  •nuts

•shrimp                                                              •coconut

•untoasted or doughy bread                                •popcorn

•pasta                                                                 •greasy food or fried food

•rice                                                                    •seeds and skins of fruits and vegetables

•peanut butter                                                    •membrane of citrus fruits

•dried fruit                                                         

•fibrous vegetables like corn, asparagus and celery*

*Fibrous food should be avoided as they have the potential to block the stomach...  If you would like to eat asparagus or other fibrous foods once in a while, then you must be sure to cook them well, cut them into very small pieces first and then chew thoroughly.

www.longtermwls.com