Sitting comfortably in my recliner I started to enjoy the holiday snacks. After eating several chips with scoops of cheese sauce and sipping on the Rumple Minze the punishment for my transgressions started to take place. My head started to spin as if I were very drunk, my stomach felt as if it was being twisting in knots and I was very nauseated. Suddenly I felt like spitting up. I have not thrown up since my gastric bypass surgery but a few times have had to cough up food that had not been chewed properly, was too stringy or perhaps ate more than could go into the pouch.

Within moments I was heading for the bathroom where I coughed up an ounce or two or liquid containing Rumple Minze, chips and cheese sauce and what else I have no idea. I then headed for my room where I flopped myself down on the bed. My grandson came in and asked, “Are you dieing grandpa?” I explained that I felt like it but was just experiencing “dumping syndrome” from eating and drinking things I shouldn’t have. After about a half hour I fell asleep waking a few hours later with a bout of diarrhea though the other symptoms had passed.

For those of you that have never experienced “dumping syndrome” it is exactly as had been explained to me. A painful physical reaction that results in cramps, nausea, diarrhea, weakness and light-headedness and one of the most unpleasant feelings you can experience. Let me tell you, I have experienced a lot of pain during different parts of my life and have a fairly high tolerance to pain. This pain was about 7–8 on a scale of 1–10 with 1 being the least pain and 10 being the greatest.

Usually dumping syndrome occurs shortly after eating sugary items. Amazingly with these products the sugar level was not that high, The Fritos contained 0 grams, the cheese sauce 3 and the Rumple Minze 10.9 grams of sugar per serving. The combination though with the other ingredients did their job and twisted me into knots. While dumpling is a very unpleasant experience it can provide a powerful negative message to remind us to avoid certain foods.

Dumping syndrome occurs when sugar is passed rapidly from the small stomach pouch into the small intestine. The body quickly draws fluid into the intestine to dilute the sugar load. Some especially sensitive people even report problems with dumping syndrome after eating starch foods.

The treatment is to lie down and rest until the symptoms resolve. The prevention is to avoid sugary foods and liquids.

Dumping syndrome does not occur following lap band sugary, but since sugary foods are usually of low nutritional value other than the calories they provide, all patients should avoid excess sugar.

But the truth of the matter is, exercise is still the best choice to achieve healthy weight loss. And fast too! Just like everything in life, there is always the smart way to perform exercises as well as there is the stupid way. The former can start the body’s fat burning process faster and more efficiently whereas the latter will often end up with less than desirable result.

What makes them different is how the exercises are performed. The secret to fast weight loss is that one has to perform exercises in short bursts.

When exercises have been carried out in short bursts, the body will burn more fat during its recovery period. By repeatedly exercising in this manner, one can teach the body that it needs more energy stored in muscle for fast access. It also teaches the body that storing energy as fat is not efficient because the exercises are never carried out long enough to fully utilize the fat that will only be mobilized during prolonged period of exercises.

Basically, any number of exercises can be done in this fashion. The only rule to observe is that all these exercises are to give the heart and the lungs some good amount of challenge. Cycling and swimming are some of the best choices because they are low-impact and don’t incur much risk of sport injury.

It’s really a personal preference as to which form of exercise is chosen because it will all depend on one’s fitness level. The key is to make sure to advance gradually through time.

Here are some helpful tips on getting started:

1. Perform some light warm up and stretch good enough before starting any exercise program.

2. Start with 20 minutes every other day, which averages to about 10 minutes per day.

3. Start nice and easy and progress gradually. Don’t strain too much.

4. Only increase the intensity of each session as endurance improves over time.

5. Break those 20 minutes into even shorter intervals of exercise too if so desired.

6. Apply briefer episodes of gradual intensity increase.

7. Finish every session with light “cool down.” This will help to reduce muscle soreness after exercise and during the recovery period.

To sum up, always start with a comfortable level of exertion and progress into increasing the intensity of the activity rather than the duration when performing more advanced exercises. Following these guidelines will help the body lose fat fast!

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There will be continued changes to the blog as your suggestions are received. Once again your suggestions are appreciated and please email me your articles, personal stories and photographs so that they can be shared with others.

Terry

1. Attitude IS Everything

If you went into last year’s holiday season thinking you could eat like a wolverine and worry about it in January, well, how’s that working out? Swimsuit season is right around the corner. It is now time to get your mind right and realize you’re not as young as you used to be, it’s going to take effort to get the weight off and you need to put down the cheesecake and go for a walk.

2. Eat exactly what you need

You should aim for a comfortable feeling of satisfaction at every meal. You will be amazed at how quickly this becomes acceptable to your stomach. Besides, you can enjoy your meal and feel great afterwards too. This tip alone can save you hundreds of calories per meal. If you want to try all the courses, have smaller portions of everything you really want.

3. MOVE!

Give up the couch this summer and get out the spandex. If you really can’t get to the gym, do a few exercises at home or go for a walk. It won’t just burn calories; it will keep you in touch with your desire to get skinny and healthy. Also keep as active during the day as you can. You know the routine; use the steps, park farther away. No matter what you chose remember that a journey of thousand miles begins with the first step!

4. Trash Day

You just had to buy 6 family size bags of potato chips because you had a coupon right? Time to clean out the cabinets. This is the single best tip you can put into place today. Why? Let’s say you are watching reruns and you get the craving to eat the entire pint of Ben & Jerry’s Cherry Garcia, if you don’t have it in the house then you are less likely to get in the car and go get it.

5. Relax!

Stress makes us do crazy things to our bodies like smoking, drinking, and oh yes, eating. You have many reasons to reduce your stress levels as you do drinking your thousand-calorie Starbucks Frap.

If this describes your pattern of eating you are not alone. This is the single highest response given when asked why people eat the way they do, the nervous eater. If you can recognize it and at least alter the foods you are taking in, you can save yourself thousands of calories a week. So, no matter what you chose, just get out there and do it!

6. Share Your Success

This is a new year for you and a new year for TerminalObesity.com. Lets all share our weight loss successes through our photographs and stories. Losing and maintaining our weight is so much easier when we realize that we are not alone. Submit those photos and stories to Terry@TerminalObesity.com

Diets rich in high protein foods are not only recommended for weight loss surgery patients they are often recommended for athletes, body builders and those on more traditional diets.

Protein is the building block of muscle, thus a high protein diet rich with high protein foods, is very important for people looking to increase muscle or gain weight. You may say, “But Terry, I do not need to gain weight I need to loose it!” And lose weight you will, if you follow the proper diet and exercise for protein is very good for converting fat to muscle.

Besides the protein shakes that many athletes and dieters are aware of, there are a number of high protein foods. Protein foods consist in whole or in part, of milk products, eggs, meats, poultry, fish, spinach, soybean, shellfish, edible crustacean e.g. shrimp, crab, lobster, etc; also less obvious sources of high protein are legumes, whole grains, rice, corn, oats, beans, peas and peanut butter.

Health

Protein is essential to our health. The average adult needs about 1 gram of protein per kilogram of body weight. Following gastric bypass surgery you will usually be instructed to aim for 60 to 80 grams of protein per day.

With your own eating plan that focuses on high protein foods you will not only be in control of the protein that you ingest with high protein foods but you will soon be able to reach your required health and fitness goals. Although soy protein is not particularly suitable for people interested in “body sculpting”, it is certainly very good for good health.

Carbohydrates are primarily the energy source for intense muscular efforts, and should be fundamental in any athlete’s diet, regardless of the sport they play.

With regards to weight gain, the two most common factors that contribute to the fat mass in the body are undigested carbohydrates and saturated fat. Although new trendy diets advocate eating less carbohydrates and more protein, there are health problems associated with low carbohydrate intake and a good balance of these two is probably the best option for a healthy body.

A Healthy Body

Studies such as the one published in the International Journal of Obesity and Metabolic Disorders, conclude that diets with a high protein intake can maintain a person’s weight at a certain required level if they were prone to weight loss.

Protein requirements are greater for certain groups of people e.g. weight loss surgery patients, growth and development during childhood, pregnant or breast-feeding women, or in cases of trauma, malnutrition, or after an operation.

If your body does not manage to absorb enough energy from your diet, it will rely upon protein from the muscle mass to meet its energy needs, and this can result in muscle wasting over time. Because excess protein cannot be stored in the body, it is converted into sugars or fatty acids after being broken down. If you are a weight loss surgery patient speak with your nutritionist in regard to finding the correct balance for you.

Excessive protein intake can sometimes cause the body to lose calcium, which could lead to bone density loss (osteoporosis) in the long-term. Therefore it is important that you take a good calcium supplement such as those produced by Bariatric Advantage and others.

Meat

Meat is a great source of protein but as those of us that have had gastric bypass surgery have experienced, it needs to be soft and tender for it to be easily digested. Recommended meats are chicken, fish, turkey, lamb, lean cuts of beef and pork.

Foods to Avoid
Try to avoid protein foods such as beef stick, corned beef, ribs, high fat cheeses, fried fish and chicken strips and nuggets, bologna, corn dogs, hot dogs, bacon, sausage and salami.

Best to you and happy dieting as you make 2009 the year you reach your weight loss and health goals.

What will it be this year? What are your goals? Are you going to lose that extra weight, quit smoking, be more active, pay off your credit cards, go back to school, or finally land that promotion? Maybe your resolutions are simple. Maybe you want to just spend more time with your family or get that garage cleaned out. Whatever resolution ideas you have, you will have a hard time accomplishing them if you don’t learn how to set realistic goals and initiate a game plan.

The problem with New Year’s resolutions is that they are often based on fantasy or are too complicated to achieve in a year’s time. The number of New Year’s resolutions that you make can also make it difficult to stay focused. While setting goals is vital for one’s improvement, having unrealistic goals or too many goals will only set you up for failure. So forget about losing weight, remodeling the house, going to school, and traveling to Spain this year. Choose instead one goal and work single-mindedly toward it. After all, a year is shorter than you may think.

When making your New Year’s resolution, remember to keep your goal realistic and specific. For example: Instead of saying, “I want to lose some weight this year,” say “I want to lose 20 pounds this year.” You also need to keep goals realistic or you will never be able to reach them and will only become discouraged. If doubling your business’ profit margin is unrealistic, why not set a goal of increasing profits by 20 percent?

Okay, so now that you’ve got your goal firmly in mind you need to learn how to work toward it. Since large goals can be overwhelming and hard to focus on divide your goal into smaller goals. For example: If your goal is to lose X amount of pounds, divide that amount by 12 to create smaller, monthly goals. Work hard each month toward each short-term goal. Monitor your progress weekly to ensure that you stay on the right track. Find motivation through a support group, a friend, or weight-loss publications. Set up a reward system for each milestone that you complete successfully and don’t look back. Before you know it, the year will be over and you will have realized your goal.

First, you must have a heavy pan. It should not have uneven spots and should not rock back and forth when placed on the burner. The heaviness of the pan insures even heat which is what you need to sear and to cook the meat correctly.

Next, you need to have a pan that has the size necessary to hold at least four pieces of meat. That means no overlapping and each portion has room to touch the bottom of the pan with no touching the other portions of meat. If you have more than four pieces that fit in a 12 inch skillet, then you should consider cooking them in batches to get the best sauteing process.

You must pre-heat the pan to the given temperature before you add any oil or butter. Put the pan on the burner and then after a bit, place your hand over the top of the pan. If you feel the heat and have to remove your hand, then the pan is ready for the oil.

Most cooks these days will use olive oil because of its healthy properties. However, olive oil does not have a high heat tolerance, so it is advisable to add a pat of butter to the oil when you season the pan. If the butter starts to burn immediately, then you know that the pan is too hot and to turn down the heat a little. Swirl the butter and oil around the pan to coat it evenly before adding the meat.

Another important point of sauteing is that you should use a paper towel to pat the moisture from the meat before adding to the oil. This prevents any moisture from making the oil spatter when the meat is added. This is also the time to season the meat with salt, pepper, and other seasonings as desired. Do not turn the meat more than once. Let it cook for a bit and let the pan and heat do the work before you attempt to turn the meat pieces over.

When the meat pieces are seared on one side, it is time to turn them over, but, please, use a spatula or tongs and do not try to reposition the meat pieces with a fork. You want to use a spatula or tongs because you do not want to pierce the meat and leave out all the wonderful juices that make your meat so tender and flavorful. If the pan was heated properly, you will have no sticking when you turn over the meat.

If you are cooking another batch of meat pieces, then just transfer the cooked meats to a plate and keep in the oven on low until the other batch is cooked thoroughly. Sprinkle with a little seasoning if desired at this point.

If you want to make a gravy out of the drippings in the pan, then simply take a fork and scrape up the tidbits remaining in the pan, and whisk a flour into the pan. When this is starting to brown up and is thoroughly incorporated together, then add liquid such as chicken stock, milk, etc. and blend until the desired consistency is reached. Let the gravy come to a boil to make sure all the flour is used and the gravy will become thicker. If you want to strain the sauce, that is fine as well. Sometimes, there are large pieces of meat left in the pan that do not need to be in the gravy but add a lot of flavor. Just put a wire strainer over a pan and pour the gravy into the strainer being careful of steam and do not spill the gravy on your hands. Take what goes into the pan and put into your gravy bowl and you have a wonderful sauce for your meat.

Anyone can accomplish this method of sauteing and it provides meats that are very well liked by not only the gastric bypass patient but also the entire family since the meat remains juicy and tender. Cooking can become a very interesting method of experimentation if you simply follow the basic instructions and add your own touches.

It may sound complicated but it is designed to make sure that you get a wide variety of foods and all of the right vitamins and minerals needed for a healthy body, no matter what age you are.

There are six groups of food which should make up the diet, with a small allowance for treats and sweets (which should be kept to a minimum).

So what are these groups?

1 The Grains

This group covers a wide range of very different foods, but all of them start off as grains. They include: cereals, bread, pasta, couscous and rice. All of these are high in carbohydrates which gives you energy and more than half of your daily calorie allowance should be made up from these. This means eating between 6 and 8 ounce servings of grains every day, with a slice of bread or a half a bagel being a single serving.

To get the most benefit, always choose wholegrain options instead of refined products as these add extra nutrients and lots of roughage to make you feel great.

2 Vegetables

Vegetables are nature’s pharmacy and are packed with vitamins, minerals and fiber.

Nearly all vegetables are very low in calories and you can include a large amount in your daily diet, with at least 2 1/2 to 3 cups being recommended for an adult. When it comes to leafy vegetables a one cup serving is actually two cupfuls of uncooked veg.

Aim to eat some vegetables from all of the different colors available over the course of a week. So include some broccoli, some cauliflower, some red bell pepper, carrots, beetroot and tomatoes to get a good mix.

Fresh is the best, but frozen and canned are good substitutes or you can even drink vegetable juices and still get a lot of the benefits.

3 Fruit

Fruits are also packed with great nutrition, but they contain a lot more sugar and so you should aim to eat between 1 1/2 to 2 cups a day from this group. Again, go for loads of color and variety to make your diet interesting and fun.

4 Meat / Beans

Meat and beans are high in protein and you need to eat between 5 1/2 and 6 ounces every day.

For meat eaters, low fat options include chicken, fish and turkey but red meat is also good, as long as it is lean with little visible fat.

Non-meat eaters also have a great number of options including beans, nuts, seeds and eggs.

It is a myth that a very high protein diet is desirable. In the short term it may help you to lose weight quickly, but too much protein is bad for the body and if a high protein diet is followed for a long time, this has serious health implications.

5 Milk

A good diet should include around 3 cups of milk and dairy products every day and are vital for good bone health. Low and non-fat options are preferable.

In the case of hard cheese, 1 1/2 oz. is regarded as being the equivalent of a cup.

6 Oils

A small amount of oil, 5 to 7 teaspoons, is needed in the daily diet. There are many types of oils but most of the daily allowance can come from oil rich foods such as nuts, fish, mayo or soft margarine.

7 Treats

The “treats” are not officially the seventh group but you are allowed some treats as long as you haven’t used up your whole calorie allowance for the day. If you have 150 calories left over you can treat yourself to a nice glass of wine or a medium sized candy bar.

So forget the fad diets - follow the principals of the food pyramid and you will achieve and maintain your ideal weight the healthy way.