E-Lose Newsletter of the SBSG
Monthly Support Meetings Support Group Meetings are held on the first Saturday of every month. Meetings are from 2:30â€”4:00 PM at the Wascana Rehabilitation Centre Boardroom . To get to the boardroom on the second floor, go past the cafeteria, turn left over the walkway and follow hallway. Boardroom is on the left side of the hallway.
Inside this issue: Rules of the Pouch
The Skinny on Fat
RULES OF THE POUCH They consider the first six months to year the honeymoon period for weight loss surgery patients this is when you are losing weight rapidly, you are not hungry and the world is great. I decided to dedicate this issue of the e-lose to eating and maintaining for those who are past the honeymoon phase. Rules of the Pouch Meals should be timed five hours apart; waiting longer between meals will cause increased hunger and may lead to grazing. Eating soft foods, soups and high calorie liquids cause the pouch to empty faster and hunger quickly returns. Eat more solid foods; eat very small bites of low-fat meats, crisp or raw vegetables, or solid fruits, like apples or pears. Eat at least two ounces of meat with each meal. Solid foods stay in the pouch longer leading to a prolonged feeling of satiety. Try to finish your meal between 15-20 minutes. A 30 minute meal will lead to failure by allowing greater food intake. Drinking with meals or within 30minutes of meals washes the food out of the pouch. No drinking for 1-2 hrs after eating. Start drinking when the feelings of hunger return to avoid thirst and minimize hunger between meals. Start with smaller sips, but increase the volume until you feel full again. Drink 8 to 12 ounces of water rapidly over 20 seconds, and then top off with sips until you feel comfortably full. Do this whenever you feel hungry. This will keep the pouch distended and minimize hunger. Drink a full glass of water 15 minutes prior to eating. By drinking a lot of water before the meal, you shouldnâ€™t need to drink during or afterward. (Provost, 2009)
OBSERVATIONS FROM SUCCESSFUL PATIENTS AND BARIATRIC SURGEONS
Getting a sense of fullness with each meal is essential to success. Avoid grazing. Regular meals larger than 12 ounces will eventually result in weight gain. Lightly stretching the pouch sends a signal to the brain that you do not need any more food. Maintaining that sense of fullness requires keeping the pouch stretched for a while. Fasting for more than eight hours will lead to a profound sense of hunger. Soft foods empty from the pouch quickly. Heavy foods empty more slowly. Meat and slightly cooked or raw vegetables are good for you and empty very slowly from the pouch. Patients who exercise regularly lose more weight and maintain that weight loss longer. Bariatric surgery programs that provide long term support and follow up and patients who participate in follow up care and support groups have the best and most durable results. (Engebretson, 2008)
Nutrition Daily Check Up Questions 1. I ate 60-70% of my protein today. 2. I ate 30% of my vegetables today. 3. I avoided refined carbohydrates today.
THE SKINNY ON FAT New patients do not need to worry about the percentage of fat in the foods they consume as patients who are a year or more out of surgery. As your stomach capacity increases, it will become important to pay attention to the fat content in your food choices. Peanuts are a good source of protein. A few wonâ€™t hurt you and will give you an energy boost but a few turns into a cupful of a high fat protein. It is important to understand how your body metabolizes fat, why you need it and how you can teach your body to burn it. Proteins end up as amino acids in the blood. Carbohydrates turn into blood glucose. The fat we consume, however, ends up as high and low density cholesterol, monoglycerides, triglycerides and fatty acids. If we do not use fatty acids for fuel, we store them in fat deposits throughout our bodies. To reduce fat stores, we must first stop filling them up with unused fatty acids and then we need to exercise in order to burn what has already been stored. If you are starting to gain a few unwanted pounds take a look at what you are eating and drinking on a regular basis. Pay attention to not only the protein but the total carbohydrates, fat and calories. Here is an example of changes that can be made: 2 eggs only 1 yolk instead of 2 eggs
Savings 40 calories
Skim milk instead of 2%
Savings 30 calories
Light dressing instead of regular
Savings 30 calories
Light Mayonnaise instead of regular
Savings 30 calories
Fat free cottage cheese instead of 4%
Savings 21 calories
An apple instead of a banana
Savings 61 calories
Light margarine instead of regular
Savings 40 calories
Water with lemon instead of Vitamin Water
Savings 30 calories
Total Savings of 284 Calories (Cook, 2007)
CARRIE’S STORY Nov.8, 2010 It’s finally happening. I am scheduled to have the Roux en Y gastric bypass with Dr. Kaban. Going into surgery at 226lbs. Everything is a success and I’m doing great. Up walking around and after 5 days I’m on my way home. For the first 2 months it was rough. Unable to eat without being sick. Only thing I could handle was milk and cheese. Dec. 10, 2010 I had a gastric scope done. During this they found that the opening to the stomach had healed almost shut to less than 5mm. They stretched it out to 11mm. Things got a little better yet still not where I should be. Weight loss was going good but I was unhealthy due to lack of any food. Jan 1, 2011 weighing in at 199lbs. First WLS Goal accomplished. Jan 18, 2011 went to the ER for horrible pain in the stomach area. Nothing was done and I was sent home. I have lost several amounts of hair but am hopeful it will grow back in time. Jan 20, 2011 another gastric scope had been done. Once again the opening had tightened again. Another stretching was done to 18mm. A normal opening should be about 20-22mm from what I understand. I was still unable to eat and was sick all the time. The pain comes and goes for a few weeks. Feb. 4, 2011 once again went to the ER with severe pain in the abdomen, all the way to the shoulder. After a few tests the diagnosis was a perforated ulcer on the staple line that connects the stomach to the intestine. I was in surgery within 23 minutes. Everything was successful after 3.5 hrs of surgery. It’s unsure of how or why it happened. It has been just over 2 weeks and once again I had to start over with the diet. Slowly starting to eat again. I am down now to just under 190lbs. Really hoping that the worst is behind me and I am able to start my life being healthy.
GLYCEMIC INDEX The glycemic index of a food is a measure of its effect on our blood sugar levels, which rise after we eat food containing carbohydrates. It is a measurement of the speed at which a specific type of carbohydrate raises blood sugar. Only foods containing carbohydrates have a GI. The lower the GI the better for sustaining weight loss because it is better at controlling appetite and delaying hunger. It is also helpful at reducing our risk of heart disease and diabetes. The GI for many foods vary according to the type or variety particularly according to the amounts of sugar and refined flour they contain. GI has no relation to calories. I have enclosed a list of some common foods and their glycemic index, remember the lower the index the better for weight loss. You can search the glycemic index of your favorite foods at www.glycemicindex.com: Bagel 72 White flour bread 70 Kaiser Roll 73 Almonds 0 Broccoli 10 Potato, new 62 Banana 52 Watermelon 72 Skim milk 32 Chocolate bar 68
Rice, brown 55 Rice, instant 87 Rice, white 56 Cashews 22 Carrots 49 Apple 36 Grapes 46 Chocolate milk 34 Whole milk 27 Popcorn 55
NOTICES Next meeting for the Walk A Thon organizational group is Monday, March at 7pm at Cravings on Victoria Avenue East. The facility is booked for May 28 as well as the big room in case we have a need. We are looking for volunteers to organize, but also in particular for that day. If you have any ideas for sponsors, please come out ! We need you ! Contact Tess Boehm at firstname.lastname@example.org for more info. AGM Friday, May 13th at Wascana Rehab. Dr. Sharma will be speaking. Watch for details to follow.
Ladies our March fitness event at Curves is booked for March 19th at noon. Crystal needs confirmed numbers by March 7th.
RECIPE Parmesan Turkey Meatloaf 1 tablespoon olive oil 1 onion chopped 1 1/4lbs ground turkey 2 cups fresh whole wheat bread crumbs ½ cup fat free milk 1 large egg, lightly beaten 3 tablespoons ketchup 2 tablespoons grated parmesan cheese 1 small garlic clove, minced ½ teaspoon dried basil ½ teaspoon dried thyme ¼ teaspoon black pepper Preheat oven to 350 F. Spray loaf pan with nonstick spray. Heat oil in nonstick skillet over med heat. Add onion and cook until softened about five minutes. Stir together onion and all remaining ingredients in large bowl until well blended but not overmixed. Press turkey mixture into prepared loaf pan. Bake until browned and cooked through, about 1 hour or until instant read thermometer inserted into center of loaf registers 160 F. Let stand 10 minutes before slicing. Per serving (1 slice ): 148 cal,3 g total fat, 1 g sat fat, 0 g trans fat, 48mg chol, 195mg sod, 10g total carb, 3g total sugar, 20g protein.
I gotta work out. I keep saying it all the time. I keep saying I gotta start working out. It's been about two months since I've worked out. And I just don't have the time. Which uh..is odd. Because I have the time to go out to dinner. And uh..and watch tv. And get a bone density test. And uh.. try to figure out what my phone number spells in words. Ellen DeGeneres
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