Protein Facts after WLS

Egg Protein

Egg Protein was around long before whey. Before whey, egg protein was a bodybuilder’s powder of choice.

What makes egg whites egg-tra-ordinary? Because they contain as many as 40 different high quality proteins. 

Getting enough protein is important because it helps prevents muscle breakdown. And just why should we care about muscle breakdown? Because our muscles keep our bones strong and sturdy and strong bones keep us young. 

It's true. Having strong bones is the number one way to keep our body young and healthy. Strong muscles also help us lose weight. Egg-actly what I thought—Egg-tra-ordinary! A big round of applause for egg protein.

Protein Absorption

For bariatric patients getting your protein into your diet is an essential part of keeping your body healthy along with having successful weight loss. On average an ounce of meat or fish has approximately 7 grams of protein.  Protein grams on this chart are based on a "regular diet" serving size.

Beef

Hamburger patty, 4 oz – 28 grams protein

Steak, 6 oz – 42 grams

Most cuts of beef – 7 grams of protein per ounce

Chicken

Chicken breast, 3.5 oz - 30 grams protein

Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams

Fish
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein

Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams

Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 19 grams
Flax seeds – ¼ cup – 8 grams

After surgery it can seem as though its impossible to get 80-100 grams of protein a day, but make the effort it will pay off in the long run and help you become a healthier person after WLS.

Setting and Acheiving Your Fitness Goals

As the New Year approaches, many people begin to create "resolutions" on things we want to do or improve in our lives as the new year arrives.  Although we have a couple of months, 60 days to be exact, to think about these resolutions it can be difficult to plan for what we really CAN accomplish. 


Here are 10 tips to stay motivated in achieving your fitness goals:

• Set Goals - start with simple goals and work up to long range goals
• Start Slowly - if you start too fast or hard, you are at risk for injury
• Think Variety - your body gets used to repetition, change things up often
• Have Fun - exercise doesn't have to be drudgery, find something you enjoy
• Daily Routine - schedule workouts, be creative, be active all the time
• Put it On Paper - stay motivated by seeing your results in writing
• Seek Support - you're not in this alone, find a workout buddy or class
• Track your Progress - keep a log to show progress & improvements needed
• Reward Yourself - internal and external rewards keep you motivated
• Be Flexible - if you need a break, take one. But get right back on track!

SMART Goals

Specific
Measurable
Attainable
Realistic
Timely


Here's an example sheet to help keep up with your Goals weekly and also to encourage rewarding or not if those goals are met! Click here for the worksheet! Make sure you make copies and share with friends or family!


Never act until you have clearly answered the question: "What happens if I do nothing?" ~ Robert Brault

Walk From Obesity



Here's some background information for the upcoming Walk From Obesity being held at the Vidant Wellness Center in Greenville NC on 10/27/12 at 9:00am. Registration starts at 8:30am

Walk to Make a Difference!

YOU can really make a difference in the lives of those touched by obesity. While advances have been made in the prevention and treatment of obesity, more remains to be done. It is estimated that nearly 93 million Americans are affected by obesity and that number is predicted to climb to 120 million in the next five years.

There is hardly a family anywhere that hasn't in some way been affected by obesity related illnesses. The Walk from Obesity combines an enjoyable event with the potential to raise significant sums for the fight against obesity.

You do not need to walk to participate - you can cheer on the walkers as well. Please take a moment and browse our Web site. The "Resources" section contains information on hosting a walk, the Walk from Obesity cookbook and much more. If you have any questions, please email us at info@walkfromobesity.com. We thank YOU for your support of the Walk from Obesity!



Physicians East Surgical Weight Loss Center will forming a team to walk in the event and will be posting more information soon on how to join our team or you can create your own team by visiting www.walkfromobesity.com and signing up on their website.

We look forward to seeing you all at the Walk from Obesity and remember EVERY STEP DOES COUNT!!!

Dumping Syndrome: What It Is and How To Avoid It!

If you're planning gastric bypass surgery you need to know what dumping syndrome is and how to avoid it!

This lovely sounding syndrome results from the rapid passage (or "dumping") of undigested food into the small intestine, causing a rapid shift of fluid as the body tries to "dilute" the contents of the intestine. This shift in fluid causes cramping and diarrhea and can also result in a drop in blood pressure, causing weakness and sweating.

Why does gastric bypass make this possible?

Well, as a result of the surgery, you no longer have the valve that regulates how fast food empties out of the stomach. The surgery also causes food to enter the gastrointestinal tract at a point lower down than it's supposed to due to the first part of the small intestine having been "bypassed."

That first part of the small intestine is where sugars normally are metabolized. So basically you're now dumping sugar lower in the intestines, where they aren't equipped to handle it. The result: your body rebels!

Translation...

...eat the wrong thing and you can feel really really sick for many hours.

Here's one patient's account of what dumping syndome feels like:

Shortly after eating a food I don’t tolerate (sugar, milk, sugary milk products or starchy carbs) I begin to feel a bit disoriented, maybe dizzy and then an overall sense of confusion or panic takes over my mind and body. This is a mild state of delirium. Then I begin sweating. Profuse sweating that can completely soak my hair, my clothes; it drips and glistens on my skin. During this state of sweaty panic I feel like I’m out of my mind! A few times during extremely dramatic dumping episodes I literally thought I was dying, the state of distress was that severe.

Dumping syndrome can cause diarrhea, nausea, vomiting, increased heart rate, sweating and cramping. Symptoms can occur immediately ("early dumping") or 1-3 hours after eating ("late dumping").

Causes of Dumping Syndrome

• Eating sweets or foods high in sugar
• Eating too much at one meal
• Having solids and fluids together
• Eating foods that are fried, fatty, or greasy

How To Avoid Dumping Syndrome

• Avoid/limit concentrated sugars like cookies, cake, pies, sugar, and syrup.
• Read food labels for sugar content. Avoid foods with sugar listed among the first three ingredients.
• Eat six small meals daily instead of three large meals.
• Eat slowly.
• Avoid eating and drinking at the same time. Wait 30 minutes before and after a meal to drink fluids. Drink low sugar beverages only.

A Note About Sugar

"Sugar Free" foods and drinks often contain sugar alcohols which may not be well tolerated either. So note:

Words ending in -ose are generally forms of sugar.

The following is a list of sugars and sugar alcohols to try to avoid:

• barley malt
• brown sugar
• cane sugar
• confectioner's sugar
• corn syrup
• corn sweeteners
• dextrose
• fructose
• glucose
• granulated sugar
• honey
• high fructose corn syrup
• invert sugar
• isomalt
• lactose
• lactitol
• levulose
• maltose
• mannitol
• maple syrup
• molasses
• raw sugar
• sorghum
• sucrose
• sorbitol
• turbinado
• table sugar
• xylitol

While dumping sydrome is certainly no fun to experience, the negative feedback is often a convincing motivator to stick to your post weight loss surgery diet guidelines! If you'd always wished your dentist could have just pulled out that "sweet tooth," this could be the next best thing.

I've had patient after patient tell me how their addiction to sugar was instantly broken after experiencing dumping syndrome.

Foods Best Tolerated After Gastric Bypass Surgery

• Grains: plain breads, buns, bagels, and crackers, unsweetened cereals, pasta, rice
• Vegetables: All
• Meats/meatless protein: meat, poultry, fish, beans, peanut butter, protein powder/protein shakes
• Dairy: 1%, 2% or skim milk, lowfat buttermilk, lowfat cheese, sugar-free pudding, yogurt sweetened with sugar substitute.
• Fats: butter, cream, margarine, oils, fats, mayonnaise, salad dressings...IN MODERATION
• Sweets: sugar-free gelatin or custard, sugar free ice cream, sugar substitutes.
• Beverages: water, tea, coffee, diet soda, sugar free beverages

Foods Less Tolerated After Gastric Bypass Surgery

• Grains: sweetened cereals; donuts and sweet rolls.
• Fruits: frozen or dried fruit, fruit cooked or canned with sugar, sweetened fruit juice, prune juice
• Vegetables: none
• Dairy: Whole milk, malted or chocolate milk, sweetened custard, pudding, or yogurt
• Fats/Oils: Okay, but easy does it!
• Sweets: Cakes, cookies, pies, pastries, puddings, sherbert, ice cream, milkshakes, gelatin, candy, sugar, jams, jellies, honey, syrup (you know...all the yummies!)
• Beverages: regular soda, sweetened drink mixes and tea, Koolaid, fruit drinks, and punch

Hair Loss After Gastric Bypass: Tips For Losing Less And Regrowing More Faster

One of the biggest concerns many people have – especially ladies – about having gastric bypass surgery is hair loss.

It can be very traumatic to see clumps of hair in the shower drain, or to run your fingers through your hair and come out with a handful. Especially since for many of us, our hair was one of the few things we really liked about ourselves before surgery.

We wonder: How much hair will I lose? Will I go bald or have bald spots? And how quickly will it grow back?

Most importantly: What can I do to minimize hair loss and maximize regrowth?

How To Minimize Hair Loss After Gastric Bypass Surgery

Since the biggest reason we lose hair after surgery seems to be a lack of nutrients getting to our hair follicles, then it makes sense that getting more nutrients to our hair will minimize hair loss.

Nothing will keep you from losing any hair at all. Even without weight loss surgery, you lose a certain number of hairs every day. Afterwards, you’re going to lose more. It cannot be prevented.

But there are things you can do that seem to help. First off, be sure you’re getting all of your protein. We recommended 60 grams or more a day. We've found 80 to be a better number, both for weight loss and for your hair. (Many other doctors recommend 80 as a minimum.)

Hair is built with protein. That’s what it’s made of. So making sure you’re taking in enough protein will help keep your hair healthy. At least, healthier.

The two most effective supplements for hair regrowth (at least according to the buzz on WLS forums and message boards) are Silica by Puritans Pride and Biotin.

The two most effective supplements for hair regrowth (at least according to the buzz on WLS forums and message boards) are Silica by Puritans Pride and Biotin.

The bottom line is that you’re going to lose some hair after gastric bypass surgery. But you really can minimize that loss, and help regrowth happen faster by taking good care of your hair.

 

Why We Lose Hair After Weight Loss Surgery

First of all, everyone loses hair every day as part of the natural cycle of hair growth.

But after weight loss surgery, our bodies are forced to live on drastically lower amounts of calories. To compensate for the reduction, all the remaining nutrients are channeled to the organs that need them most. And our hair isn’t one of them.

So suddenly, our hair must do without the nutrients it needs to grow. And it also has to compensate for that loss. It sends more strands into “resting” phases and temporarily suspends production of new strands.

Not to mention the fact that hormones go haywire after surgery and while all that fat is being metabolized. That just doesn’t help matters.

The upshot: hair starts falling out.

Fun Recipes for Summer....And Easy Too!!

One of the best parts of summer is being able to roll out the grill and pick items from the garden to eat that are yummy and still healthy. Here are some easy and delicious recipes for you to try at home for your friends and family.

Salmon with Gingered Teriyaki Sauce
by Lucinda
Page 136, Neighborhood Cookbook
nonstick cooking spray
2 Tablespoons teriyaki sauce
1/2 teaspoon ground ginger
3 teaspoons fresh cilantro, chopped
4 (4-ounce) salmon filets, about an inch thick
4 (1-inch thick) slices fresh pineapple, cut in half
Preheat oven to 450F. Lightly coat a large shallow banking pan with nonstick cooking spray. In a small bowl combine teriyaki sauce, ginger and cilantro. Set aside. Rinse fish; pat dry with paper towels. Place salmon and pineapple in baking pan. Brush with teriyaki mixture. Bake uncovered for 10-12 minutes or until fish flakes easily with a fork.
Nutrition: serves 4. Per serving: 194 calories, 24 grams protein, 4 grams fat (1 saturated) 15 grams carbohydrate and 1 gram dietary fiber.


Fresh Tomato and Cucumber Salad
2 1/2 cups cucumbers -- peeled, quartered and cut in 1/2" cubes
1 1/2 cups tomatoes -- quartered and cut in 1/2" cubes
1/4 cup fresh chives -- minced
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup Italian dressing, low fat
Mix together all ingredients and chill at least one hour before serving. There are so many things you can add to this deliciously fresh salad. Any fresh vegetable that you like either raw or blanched like asparagus or broccoli, red onions, chopped baby green beans (also known as Haricot Verts), sprouts of any kind and the list goes on and on. For the dressing, try your favorite. In my house, this is the classic "Spring Salad" that lets everyone know it is time for great, tender vegetables on the table.
Makes 4 servings, each serving provides: 24 Calories; trace Fat (10.8% calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 142mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 0 Fat.

For more great recipes like these make sure to visit this website,  Living After Weight Loss Site. Have a great weekend!

EXERCISE AND BARIATRIC SURGERY



Exercise is an important part of a successful gastric bypass surgery. Done properly and under supervision, exercise speeds healing and recovery. Getting started on any post surgical exercise program is difficult. It may be even more difficult for people who were unaccustomed or unable to exercise previously due to excessive weight. If you create an exercise program based on your likes and dislikes and work at it a little each day, you will be more likely to stick with it over the long haul.  Here are some helpful tips to create your own personal exercise program to assist with your weight loss success:

1. Discuss all exercises, from the first day of stretching onward, with your doctor. You will want to exercise as soon as possible, but don't rush into against your doctor's advice.
2. Acknowledge that lack of exercise may have contributed to your weight problem.
3. Commit to making a daily exercise program part of your lifestyle after gastric bypass surgery.
4. Start slowly. With your doctor's consent, try a few light stretches in bed the morning after your surgery.
5. Begin to exercise as soon as possible. Barring complications, you should be up and taking a few steps the day after your surgery.
6. Walk, walk, walk during the initial recovery period. Walk several times a day, even if you can only last for two or three minutes. Until your doctor gives the OK, walk on flat even surfaces, not grades.
7. Avoid abdominal exercises until they have been approved by your doctor--usually at least four to six weeks after surgery.
8. Burn fat, not muscle. Your body will be getting fewer calories after your surgery. To replace the lost energy, a sedentary body may burn muscle rather than fat. Exercise will burn fat.
9. Create a multi-front plan that keeps you interested and provides comprehensive exercise, including cardiovascular, aerobic, flexibility and endurance portions.
10. Lift weights after your doctor has informed you that your wounds are sufficiently healed. Gastric bypass patients are at greater risk for osteoporosis. Weight bearing exercise is a great way to battle bone loss
11. Enroll in a water aerobics class after your doctor has released you to be in water. Swimming really works the abdominal muscles, so delay actually doing that until you have received the go ahead from your physician.

Read more: How to Create an Exercise Program After Gastric Bypass Surgery | eHow.com http://www.ehow.com/how_2052201_create-exercise-program-after-gastric.html#ixzz1v2r1IbS4