A vitamin a day, keeps the doctors away
Speaking in general terms, it’s simple to understand why bariatric surgery patients are thrown into a life full of daily vitamin and protein supplements: EATING LESS = LESS ABSORPTION OF ESSENTIAL NUTRIENTS.

Whether you realize it or not, vitamins and protein play a significant role in the overall health of our bodies. Unfortunately, following your surgery, your food consumption is reduced, thus compromising your ability to absorb the nutrients that your body depends on. This reality is caused both by a reduced intake of food and the different stages of diet that you will go through. Certain foods you won’t be able to have during a period of time. You don’t want to add osteoporosis or night blindness as a stepping stone during your road to recovery.

A tough pill to swallow
Vitamin A, B, C, D and all the letters of the alphabet, calcium, iron, folic acid, protein, zinc….
It’s easy to take things for granted – and the natural absorption of essential nutrients is one of them. Now that your stomach has been dramatically compromised with bariatric surgery, so has your capacity to absorb vitamins and other minerals.  Welcome to the daily ritual of consuming vitamin and protein supplement.  Here’s a glimpse at some of the nutrients that you will need. Keep in mind that this topic should be discussed with your surgeon and nutritionist.

Can’t move on broken bones - Calcium
Common knowledge dictates that calcium is primarily responsible for strong bones and teeth. After careful research, you’ll come to realize that calcium plays a significant role in other functions of the human body such as; constriction and relaxation of blood vessels, nerve impulses transmission, muscle contraction, and the secretion of hormones like insulin. Following bariatric surgery, there is a dramatic decrease in the production of hydrochloric acid, affecting the absorption of calcium. Your daily intake of calcium will keep diseases, such as the common osteoporosis out of arms reach.

Read the rest of this entry »

As we age, our lean body (muscle) mass generally decreases and the ratio of body fat to lean muscle mass increases.  Simply put, we get fatter even if we remain at the same weight.  The amount of physical exercise can have a slight difference in the process, but people who are sedentary are at higher risk.  The most important fact to remember is that muscle burns calories and fat does not.  Also, women tend to have a higher percentage of body fat to lean body mass than men in adulthood.  Because of these facts, women who do not participate in a diet or exercise program is set for automatic weight gain in their adult years.  My advise is to start and exercise program and remain as active as possible.  Also, try different food programs that are calorie restricted.  You will not only look and feel better, it will add years to your life!

Lisa Avellino

Focus 28 Fitness Expert

www.focus28wellness.com

Sometimes staying cool is a state of mind and body.

If you feel overheated you may also feel over stressed. The other day I felt very warm. Being a fitness and health expert, I know the signs and recommendations to prevent heat exhaustion…….drink water and limit your outdoor activity. It is recommended to drink at least 1/2 of you body weight in ounces-so, for example, if you weigh 120 lbs, try to drink at least 60 oz of H2O throughout the day. Anyway what I found particularly interesting is that although I was drinking and limiting outdoor activity I still felt warm. Then, I tried to make a conscious effort to relax and meditate. I visualized a beautiful beach scene with a breeze and a perfect blue sky. Then I added the mental image of calm “quiet the mind”, no business, no to do list. I suddenly felt a big weight lift and a cool relaxed feeling and I was very cool. The point is just like we shut down the computer, staying cool on a 97 degree day can be affected by a simple time out. Of course, drink wonderful healthy drinks too.  My favorite is the high protein passion fruit from Focus28.  Don’t forget to add a time-out while you sip it and add a mental seascape. It is like having a mini-vacation in the middle of the day and it will keep you cool!! 

Lisa Avellino
Focus 28 Fitness Expert

www.focus28wellness.com

Take a moment to draw your hand into a fist. Carefully consider its size. Depending on your case, that is now the size of your stomach…

Breaking it down for you
Over the years, your body has grown accustomed to what you’ve been feeding it. Time goes by and your stomach expands and accepts more. Bariatric surgery literally puts a stop to that. The size of your stomach is dramatically compromised and so are your eating habits. Not only do you have to pay significant attention to what you eat, but also how much. Remember, the opening of your stomach is the size of a dime.

A painful rejection
Truthfully, your body will most likely rebel against the new eating habits that you have acquired. As if you’ve received a new organ, your body could potentially begin to reject this unfamiliarity. Of course, there are always preventative measures. Keep in mind that the following guidelines are essentially keys to opening the door to a successful recovery from bariatric surgery. It’s up to you to walk through that door understanding that you can’t expect quick results.

Read the rest of this entry »

Let’s lay down the fact. Yes, 70% of all bariatric patients do gain the weight back. The truth? You could become part of that statistic. It strongly depends on the direction you choose to take. Failing to fully understand the circumstances will strongly impact your path to recovery. You need to understand that bariatric surgery is not simply just a quick fix solution. It’s a lifetime commitment that only you yourself can be willing to make. Now that you’ve come this far, it’s time to take that road to recovery, towards success.

Trend diets aren’t cool
We know it, you know it. In some cases, eating has almost been brought down to a science. Unfortunately, bad eating habits have accumulated during those years and now it’s your turn to take responsibility and replace these habits with better choices. To put it simply, food can no longer be considered as “comfort food”.

Welcome to the world of smaller portions, nutritional supplements and strict dietary guidelines. In the beginning this may seem quite overwhelming but we cannot stress its importance enough. For example, your newly modified stomach can no longer absorb essential vitamins and minerals. That’s why you must take nutritional supplements for the rest of your life. Do your homework and talk to your surgeon and nutritionist. Together, they will build a personalized nutrition plan specifically for you. Now, instead of concentrating on trying to forget the existence of those famous “golden arches”, visualize a new life full of possibilities and rewards. Can you stomach that?

Read the rest of this entry »

I am so excited to be checking in from time to time in the areas of interest that have made a difference in my life and those individuals that take my fitness classes on a daily basis.

I will never forget in the early 1980’s I read several health and wellness books by Dr. Andrew Weil that really changed my understanding of food, fast food and the unhealthy ingredient traps. After reading about the harmful affects of trans fat I shared these information with all the members at the health club where I teach fitness  classes. Some of the side affects, on a per-calorie basis, trans fats appear to increase the risk of coronary heart disease. At the society for Neuroscience’s conference in San Diego researchers presented several studies demonstrating that a particular trans fat attacked brain tissue, muddying thought and destroying memory.  Trans fats and high fructose were in at least 40 percent of foods Americans eat. So, as new laws go in to affect to change the standards of ingredients we must take full responsibility for the fuel we put in our bodies. Most people that I shared this information with in the 1980″s were not really interested and made comments like “you are just a health nut” and if it is on the shelf it must be ok for me”.

Anyway, I decided to take action. So, on a famous brand breadcrumb box there was a hot line for questions and comments. I was so excited to actually call with my big important question- (a time in our history when a human actually answered the phone) and away I went—They answered the phone……….Can I help you? Yes, I said,” is your company aware of the side affects of trans fats. The woman on the phone practically laughed out loud and said I have never heard a complaint before. Then I said this is not a complaint it is a concern. I asked her if they could possibly offer one without the trans fats. This is the only brand that my grandmother will use. She said she would check with the department and call me back. She did and here was her answer “I am sorry it would change the flavor an and we do not have a substitute in our warehouses. Further there was not enough evidence that proved my information. And lastly, she said the products shelf life would be compromised so, the price would then be higher, making it cost prohibitive for the average person. I hung up confused and frustrated. Thank goodness for homemade, organic, Whole Foods and google. I was able to seek out companies that did not use trans fats in the past 20+ years.

I believe that my energy soared when I made changes in the food/fuel I put in my body. All the members that participated in my classes over the years still thank me today. They got a jump-start on important information. As you probably already know the laws have recently changed. New York’s law went into affect and all fast food chains had to make serious changes in the ingredients they use.  While many fast food restaurants stopped using trans fats in mid-2006 (Mc Donald’s), Burger King said they wouldn’t make the switch until the end of 2008. I hope these fast food brands will not advertise that these fast food choices are now healthy for you.

One of the reasons I joined the team at Focus was I knew that fitness was only one part of the whole person in balance equation; empowerment, image and nutrition are just as important. Many of my clients working hard and multitasking still craved healthy nutrition, but they wanted it fast and on the go. So, now I recommend always have a Ready To Drink healthy protein shake, bar or snack at your desk, in the car or anywhere. Exercise, movement, dance, working out–my areas of expertise. But, in order to move the body requires nutrient dense food-good fuel to move well. So, the next time you need a quick pick me up, think twice about the fast food you put in your body. It’s worth it and you are worth it!

Lisa Avellino
Focus 28 Fitness Expert

Certain foods have fat-promoting actions, causing changes in hormones and metabolic activities that increase the risk for fat accumulation and obesity; whereas, other foods have fat-fighting actions. Fat-promoting foods, if avoided and replaced with items that reduce the risk for fat accumulation, would help to maximize weight loss success and long-term maintenance post-surgery. Over the next several issues of the Silhouette, the research section will examine foods that promote fat and those that may help to reduce the risk for obesity. The first of this series of articles discusses why processed grains increase the risk for obesity and why, calorie for calorie, processed grains are so much more fattening than whole grains. 

Whole Grains vs. Processed Gains
Do you know the difference between the terms ‘whole grain’ and ‘processed grain’? A whole grain is the seed of the plant and consists of 3 major components. The first of these is the bran or outer layer of the seed, which is high in fiber, vitamins, minerals, and phytonutrients. The center of the seed is the germ and it, too, is high in vitamins, minerals, as well as protein and fat. The third part of the seed is the kernel and consists primarily of carbohydrate. Whole grains, then, contain all the components of the plant seed, along with its high fiber content and nutrients.

Refined or milled grains are those that have had the bran and germ removed through high-heat roller mills. Such processing removes the nutrient and fiber content of the grain, leaving behind the carbohydrate kernel. The advantage to refining or milling is to increase the shelf life of the product. Processed grains vs. whole grains have a much longer shelf life and are resistant to pests, such as rodents who prefer to eat the nutritious parts of the grain. To increase the nutrient value of the processed grains, manufacturers ‘enrich’ or, in other words, add back to the refined grain some but not all of the lost vitamins. Until recently, most grain products in the grocery market were processed or refined including bread and baked goods, cereals, crackers, and rice products. 

Calorie-for-calorie processed grains are more fattening than are whole grains and for several reasons. First, processed grains contain mainly carbohydrate and, when consumed, are rapidly absorbed, resulting in an increase in blood sugar. The rise in blood sugar results in a concomitant increase in the production of insulin, the hormone that regulates sugar in the body. Insulin lowers blood sugar levels by promoting the uptake of sugar into tissues and by stimulating its metabolism or storage. However, insulin can also increase body fat. 

Read the rest of this entry »

As Lynette and I say in our book, pizza is always a crowd pleaser!   This recipe was inspired by a former patient of mine, since she asked me one day how she could still have pizza, even though she had undergone gastric bypass surgery.   Voila!   The pita pizza was born!
 
Although many people who have had weight loss surgery have a hard time tolerating thick and/or doughy breads, the majority are able to eat pita bread just fine, especially if it’s toasted. Where did pita bread come from, and what exactly is it?
 
Pita, also called pitta or pita bread, is a round, wheat flatbread made with yeast. Similar to other double-layered flat or pocket breads, pita is traditional in many Middle Eastern and Mediterranean cuisines. It is prevalent in Africa through the Levant and the Arabian Peninsula to India and Afghanistan, and coinciding with the spread of the Hellenistic world. The original pita is cooked flat without any rising. This type, known as the Greek pita, is the most well-known and universal type.

Read the rest of this entry »

This recipe is sure to be a hit over the Memorial Day holiday weekend, or any time of the year!   It’s party-friendly, since your guests can eat it with their hands, and it’s sure to be a hit with children, as well as adults….even those who never want to eat their vegetables!  
 
Mung beans, which are also known as mung dal, moong dal, mash bean, munggo, green gram, golden gram, and green soy, help give this dish its Asian flair, although this bean is a native to India. These beans are commonly used in Chinese cuisine, as well as in Japan, Korea, India, and Southeast Asia. Mung beans are usually eaten either whole (with or without skins) or as bean sprouts, or used to make the dessert “green bean soup.”   The starch of mung beans is also separated from the ground beans to make jellies and noodles. Mung beans are very nutritious, and are especially high in potassium, magnesium, phosphorus and folic acid, as well as being a good source of fiber.

Read the rest of this entry »

On a hot, humid, summer day, nothing is better at quenching your thirst than a big, tall glass of cool water, right? Actually, it might not be.
 
Did you know that half of our water needs each day is met through food? Even more maybe, if you get the recommended 5 servings of fruits and vegetables in your diet each day. However, most Americans fall short from these recommendations. According to the Centers for Disease Control, two-thirds of U.S. adults are not meeting their daily needs for fruits and vegetables. If you fall into this category, then now is a great time to take your pick of the bounty of ripe, luscious, summer produce available.

Read the rest of this entry »