Rock that Body~the benefits of Exercise

Let's face it~there aren't many of us that started off our weight loss journey saying, "oh yeah, I can't wait to exercise!" If you did I say kudos to you! But me~hell no! I did a bit of walking but didn't feel comfortable doing much of anything til I had dropped my first 50lbs. And let me tell you waiting til I was "comfortable" is one of my biggest regrets.

So why is exercise so important after bariatric surgery? Before I answer that I have a question for you. Did you really have a procedure to alter your body and think you only had to commit to half of the process? Exercise and moving your body is a significant portion of the overall process and here is why

• When you lose weight quickly you lose muscle. Muscle gauges and controls your metabolism!
• Exercise boosts your metabolism! #1 reason to exercise!

Exercise is critically important since your body's natural tendency is to slow down your metabolism when you lose weight. By continuing to exercise and keep your metabolism higher you body will burn calories at a faster rate even while your body is at rest! Who doesn't want to be burning some calories while they watch their favorite tv show or even while they sleep!? Are you convinced yet ? No huh?

Other benefits of exercise include:

• Increased immunity
• Increased flexibility, strength and balance.
• Decrease of stress and depression
• Improved heart health including blood pressure, blood sugar and cholesterol.
• Reduces risk of breast and colon cancer.
• Reduces risk of diabetes.

And if you are like many bariatric patients you either experienced some of the above adversely or have family members who did/do. So you ready to get started yet?

The key to starting a good exercise plan is:

1. Begin slowly-walking is the best activity you can begin with and work your way up. This is especially good for those who have been sedentary for a prolonged period.
2. Set realistic goals for yourself. No one is asking you to go out tomorrow and run a 5K. If you walked 20 minutes today, try 25 tomorrow and so on. By the end of the week asses those goals and make new ones.
3. Reward yourself! And I don't mean with a trip to Froyo (oops I said that out loud! Sorry I was speaking more or less to myself there!) If you can consistently workout for one month-go get yourself a massage or a mani/pedi or new walking shoes.
4. Stay Healthy. Muscles you've never used will be sore. Deal with it! But pain is not acceptable. Stop what you are doing and consult a physician if you feel pain in your joints or ankles.
5. Keep hydrated. As a WLS patient you always have a water bottle near. Drink it. It is especially important before, during and after. You need to remember to replace the fluid you lost by sweating.
6. What's the first rule of Bariatric Surgery? PROTEIN first! Make sure you get the recommended amount in to help build muscles and keep your energy levels higher.

As I said previously I started working out ONLY (oh how I detest this word) after I lost my first 50lbs. And the world of fitness classes opened up my eyes to all that was possible. Hello Zumba and Muscleworks. My advice to you is find something you love to do! I became so addicted to Zumba I would drive all over town to find classes to attend. At one point I was going 5 days a week! Excessive? Maybe but it got my body moving! Remember that the "rules" state, 30 minutes a day or 210 a week? A one hour class 4x a week brings you well over your 210 a week!

There are many "superstars" in the WLS community and they all have one thing in common~THEY EXERCISE and move their bodies well over 30 minutes a day and 210 a week. They are consistent with their workouts and they make their workouts and themselves a priority. Someone once commented to me "yeah but they are all runners!" Not true! One of those "superstars" lost 112lbs in less then one year shaking and shimmying in Zumba. She found her passion and made it work for her. The same as the ones that run. They are passionate about what they do! Period end of story!

So here is my overall advice:

1. Move you body!
2. Properly fuel your body!
3. Find an exercise that you love and makes you happy!
4. Push yourself out of your comfort zone! Challenge yourself often!
5. Change your routine often for proper muscle confusion. Every 6-8 weeks is appropriate.
6. Set goals both big & small.
7. Reward yourself! A new pair of shoes-new exercise dvd-new dumbbells, etc.

She started over 400lbs~she never gave up and is down 120lbs in 7months! She may not come in first place but she sure as hell is lapping everyone who's ass is firmly still placed on the couch!

Some run, some walk! The point is that we move our butts even in 25 degree cold weather!
Frozen Buns Run - St. Louis, January 2012

Santa Dash 5K - St. Charles, MO, December 2011
Temps that morning - 17 degrees!

Jingle Bell 5K - November 2011

Walk from Obesity 5k~October 2011, St. Charles, MO
Familes Roc for Ovarian Cancer 5K - September 2011, Forest Park, St. Louis, MO

No matter what you do~enjoy it and make it rain sweat!

Goals & Why it's Important to have them!

Happy New Year Friends!

As 2011 came to a close I was forced to reflect on the events of the past year. 2011 for me was a year of TRANSITION! Many changes occurred this year. It was truly a year of the good, the bad and the ugly. And my weight loss journey fell into the bad & the ugly category!

I wish I could say that my weight loss this year ended with a tremendous loss but unfortunately I ended the year with a 10lb gain. I could list excuses for that gain but 2012 for me is about positivity, goals, accomplishments and remembering what it means to give back to the community that has given me so much. And where the giving starts is right here.

So let's talk about goals and why they are important in your weight loss journey and the way to go about setting them. First let me share mine with you!

Pam's 12 goals for 2012

1. I will break into Onderland and stay there by March 1st
2. I will get down to 165lbs by 12/31/12
3. I will take up morning spin class 3x a week
4. I will run a 10K in the spring either in March or April
5. I will run a 1/2 marathon in the Fall. October 21st St. Louis Rock n Roll.
6. I will try 3 new fitness classes that I've never done before
7. I will participate in 2 Adventure Club outings a month
8. I will exercise 450 minutes a week
9. I will strength train 3x a week
10. I will start and finish the P90x program
11. I will do a Warrior Dash in either June or September of 2012
12. I will continue to work on my Emotional Eating by continuing the Shrink Yourself program.

Do you have goals you're going after this year? Here are the 5 golden rules to setting your goals.

1. Set goals that motivate you.
2. Make sure they are SMART goals; Specific, Measurable, Attainable, Relevant & Time Bound.
3. Put it in writing. This makes them real and tangible. Use the word will to affirm you "will" get it done.
4. Make an action plan. Don't be so focused on the end result that you forget our plan of action.
5. Stick with it! Goal setting is ongoing not just a means to an end.

So what are SMART goals?

• Specific, clear and well defined
• Measurable meaning you outline the precise amounts and dates you want to accomplish things. This is to measure your degree of success.
• Attainable meaning you need to make sure these are possible. If you set something that there is no way in hell you'll achieve you could derail your success. However, don't set goals that are too easy. Always push yourself out of your comfort zone!
• Relevant meaning is should be relevant to the direction you see your life going.
• Time Bound meaning your goals must have a deadline. This will help you know when you can celebrate your success. Seeing that looming date will increase your desire to stick with it so you can attain that goal.

So share with me your goals for the coming year and how you are going to go about achieving them!

The Power of Protein

I'm going to start off with saying that this is not the Atkins diet nor in MY OPINION should you follow the Atkins perscription. I believe a body in balance is more important. But protein is a powerful weapon in the fight against obesity! And in most of the cases, those who have had WLS are told that the key to your weight loss is PROTEIN! There's a reason one of the biggest rules to follow is: PROTEIN FIRST!

Top reasons you should be enjoying protein include:

1. Protein provides greater satisfaction
2. Less hunger after a protein rich meal
3. Combined with exercise it will enhance fat loss & helps to maintain lean muscle tissue
4. Diets in which 60% is lean protein show a reduction in Blood Pressure, LDL levels (bad cholesterol) and Triglycerides

So before you go out gnawing on a T-bone steak, remember that not all protein is created equal. You will still want to look for lean cuts of meats. Always chose nutrient rich foods that are lower in fats & calories.

So how many grams of protein should you be eating? Some experts recommend you should eat between 0.5-1.0 grams per body weight. And some of you just said *&%# I can't eat that much! Well, they (not me) say to eat toward the high end if you are heavily active and on the lower end if you are trying to lose weight. For me at my current weight and multiplying by the lower number, it is perfect. But most of you SHOULD have received guidelines from your surgeons on the optimal amount of protein to consume. My nutritionist gave me the guidelines of minimum 50-65 for women and 60-75 for men. Of course to lose weight you will need to consume a little more than the minimum requirements.

So where do we get our proteins from? And how do you take in that much? It really isn't as complicated as most think it is. PROMISE! What foods will help you whittle your waist while providing a high protein punch?

1. Skinless white chicken breast (3oz-25g)
2. Turkey (3oz-25g)
3. Seafood (between 30-30g depending on your choice of fish)
4. Low fat Dairy (8-22g depending on your choices)
5. Lean Beef (3oz-25g)
6. Lean Bison (3oz-40g)
7. Lean Pork Tenderloin (3oz-24g)

Look for foods that provide 1-3 grams of fat per 50 calories when choosing your protein source.

So how should you break it down daily to maximize the benefits? Donald Layman, PhD, a professor of nutrition at the University of Illinois states that you should aim for at least 30 grams at breakfast. After fasting all night your body is running on empty and may start drawing on muscle tissue for fuel if you don't replenish it's protein stores first thing in the morning. Other studies have found that a protein rich breakfast can regulate your appetite for the remainder of the day! I'm hearing the groans from many of you and seeing the thought bubbles above your head! I know many of us can't eat first thing in the morning. I say to you-where there's a will, there's a way! Here is how I make is happen in the morning. I drink a 16oz cup of tea on the way to work and sometimes when I get to work I need another cup of it. Then I'm ready for breakfast. My choices range from scrambled eggs with cheese mixed with ground turkey w/taco seasoning (33g protein) or Greek yogurt w/ teaspoon of Peanut Butter (or 2 tbsp Peanut Flour 25g protein). Lunches run along the lines of salads w/ either chicken, salmon or shrimp in them. Or I make taco salad w/ ground turkey. My salads always have about 25-30 grams of protein. Other favorites are Chili or if I go out to lunch with friends it is a Chicken Burrito Bowl from Chipotle. Again all around 25-30 grams of protein. Dinner for me usually is FISH! I love fish and Barramundi is my favorite. Halibut is another favorite! I enjoy my fish with different salsas on top! Delicious! Or I make a mean stir fry with shrimp & scallops too! For sides I usually have quinoa or risotto and veggies. Eat your quinoa and you'll get even more protein.

So what about protein on the go or for snacking?  Most of us like veggies and dip right? How about making that dip with plain Greek yogurt instead of sour cream? I mix Lipton Vegetable soup mix with plain Oikos Greek Yogurt and I'm satisfied and it's a protein boost! Friends of mine mix the dry ranch dressing mix with their Greek yogurt and enjoy it as a dip also. So what else is there?

1. Turkey Jerky (most are 80 cals/11-13 protein)
2. Light String cheese (60 cals/8 protein
3. Turkey Sticks (45 cals/ 4 protein -eat two!)
4. Roasted Soy Nuts (1/4 cup 17 grams of protein-nice change from almonds)

So basically you should break up your day into :

• Breakfast 20-30 grams
• Lunch 20-30 grams
• Dinner 15-25
• Snacks 5-10

And what about those protein bars and drinks? The advice given to me by my nutritionist was always to make sure that they are 200 calories or less, 15 grams of protein or more and less than 12 grams of sugar. She suggested we stay away from protein drinks (accept for post banding beginning stages and preop) unless you are having difficulty getting protein thru solid foods. I try to stick to this rule unless I need a drink to refuel me after a workout and I won't be having a meal for awhile or if Banderella is tight as can be and no solids are going down.

So remember, the moment you eat that protein it starts working on your waistline. It takes your body more time to digest, metabolize and use it which means your body burns more calories processing it! It also takes longer to leave your stomach (not pouch) so you feel fuller longer. So enjoy protein at every meal and watch the pounds drop off!

What motivates you?

So many times I people say to me, "gosh I wish I had your motivation" or they ask where I get my motivation! Well my motivation comes from the strong desire to stay alive. Having been diagnosed with ovarian cancer 15 yrs ago and going thru many recurrences and struggling to stay alive. In 2007 my doctors told me that I only 12-18 months to live and right then and there I decided to choose life! Can I say to you that immediately I jumped on the bandwagon of weight loss. NO! But I started making small changes and finding out what I could do differently to impact my cancer journey. Not only my own health motivated me to get healthy but that of my family members. I watched my brother have numerous heart attacks and had watched my grandparents and parents suffer from all the comorbidities of being obese. Yet I followed their paths! Wake up call peeps! I didn't have to suffer the same fate as them! We all have choices!

So this weekend take a moment and sit with your thoughts and ask, why did I set our on this journey? What prompted me to make a change? Odds are it was more than simple poundage! Dig deep! Get in touch with the feelings that you are afraid to let see the light of day. Believe me, once they are out, they can no longer control you. Write a list of reasons you want to continue to get healthy. Then next to the same list, write the excuses you give yourself daily. Now which list do you think will help your goals come to fruition!? After that is said and done, write yourself a list of ways you are going to help yourself get to the end of the rainbow. Remember people, this is not a race but a journey of self discovery. It has been 27 months since I turned towards a more healthy lifestyle and on that journey I've discovered many things about myself. Some good, some not so good! But the fact is, I'm continuing to grow as an individual and I finally like who I am!



Enjoying a Jilly's Cupcake for my 15 yr cancerversary
http://www.youtube.com/watch?v=o6vezegER3o

 So you want to know what motivated my morning run? This...........

Now it's time for you to decide what's going to motivate you to move forward and grab your goals!