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Exercise Sparks New Life in Aging Adults – Newswise (press release)

24-04-2017 1:47 pm

Newswise For Ruth Gottlieb, 82, and Jean Timper, 85, and members at the East Brunswick Senior Center, exercise is the high point of their day. What gets them most excited? Line dancing.

I even dance around the house. When Im vacuuming or cooking, I just stop and dance around and stretch. I like to be flexible, says Gottlieb, a former teacher who says her only regular exercise before retirement was running after students.

Since 2002, the friends have kept moving through programs designed by Rutgers Center for Exercising and Aging, in which students lead seniors in activities ranging from strength training to aerobics. If I had not been exercising all these years, I dont think Id be here or doing as great as I am, says Timper.

The center, which celebrates 15 years this year, was founded by Susan Kaplowitz, a teaching professor in the Department of Kinesiology and Health at Rutgers School of Arts and Sciences. As a personal trainer specializing in older adults, Kaplowitz realized that her students primarily exercise science majors would benefit from a course that taught them the importance of exercise in the aging population.

I wanted to provide a course that would prepare them for careers that involved geriatrics, she says. Plus, I thought it would be a great way to apply our knowledge to benefit the local community.

Kaplowitz launched the program with the participation of her own clients as she reached out to local senior centers and assisted living facilities, such as the East Brunswick Senior Center and Monroe Village in Monroe Township. The organizations partner with the program by allowing students to work with their members on-site or sending seniors to gyms on the Cook/Douglass campus for exercise classes throughout the year.

Seniors visit centers mainly to socialize. Its an important part of their day, Kaplowitz says. The program allows them to socialize and build their self-confidence as they see their strength improve. Many of our participants have not exercised before, especially in strength training.

Exercise helps older adults maintain daily functions, Kaplowitz notes. The most important exercises focus on the lower body to improve balance since seniors are prone to falls, she says. Cardiovascular exercise is also essential. As people age, muscle mass decreases and body fat composition increases, which can lead to conditions like diabetes. Cardio can improve body composition and endurance and allow seniors to perform daily tasks without losing breath.

Strength training improves flexibility; when seniors keep moving, their joints stay mobile, helping to prevent osteoarthritis and assisting them in activities like moving their head easier when driving.

Ive seen many 80-year-olds who are more fit than 50-year-olds. It doesnt matter how athletic you once were, when your body ages, you need to exercise to maintain it, says teaching assistant Bella Bulsara, who will graduate this spring with a bachelors of science degree and continue on to graduate school to become a physical therapist. The most important goal is to preserve the ability to perform simple tasks, like lifting your arms and walking, without losing breath. Each person has his or her own constraints. The students learn how to tailor exercises to the individual, even when leading a large group.

Last year, the center began a collaboration with Rutgers School of Health Professions, in which Aging Track program director Tracy Davis brings her perspective as a researcher in gerontology as an instructor and guest lecturer. In the future, Kaplowitz envisions more collaborations with the school.

The students perform community outreach as well. Since 2009, they have helped supervise the New Jersey Senior Olympics in Woodbridge and participated in the Middlesex County Run/Walk by hosting programs on balance, performing fitness tests and offering games.

I bubble over when I exercise with the students. They give great pointers, says Millie Holder, 93, a resident at Monroe Village. Its so important to keep as active as possible for your ability even if youre just moving your fingers. The students help me zero in on arthritis; I roll a ball up my arm with one finger, squeeze a ball or use stretch bands, but chair aerobics is my favorite.

Exercise has improved Holders stamina. I used to think it was such long walk to my apartment. Now, I run from my home to the auditorium, she says. Being active every day is the best thing that has ever happened to me.

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Exercise Sparks New Life in Aging Adults – Newswise (press release)

Zabota Adult Day Health Center will soon be expanding services – Daily Item

24-04-2017 1:47 pm

April 23, 2017

Zabota means care in Russian and Zabota Adult Day Health Center is expanding the services it has offered at 80 Exchange St. for 10 years to include afternoon and evening programs serving a variety of language speakers.

Operating from 3:30 p.m. to 9:30 p.m., the afternoon and evening program will include a safe and medically supported environment with nursing staff on site at all times.

Other programs include daily skilled nursing, health monitoring, and medication administration, as well as medical coordination with healthcare providers and community care managers.

Clients will receive assistance with daily living and instrumental activities through social services, care coordination, and assistance with community referrals.

Nutrition services include two nutritious meals and a snack daily. Exercise and activity programs include therapeutic activities, exercise, and entertainment, including chair exercise and chair yoga.

English language lessons and computer classes will be offered along with art programs, games, concerts and lectures. Transportation opportunities will be available.

The expanded program is an opportunity to interact with other local residents and participate in a vibrant multicultural program.

Adult health care is an excellent caregiver respite alternative for families who take care of elderly loved ones and periodically need to have some time off to themselves as well.

For more information and/or to schedule a visit, please call: 1-781-771-0078

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Zabota Adult Day Health Center will soon be expanding services – Daily Item

Leaders sought for health programs – International Falls Journal

24-04-2017 1:47 pm

The Arrowhead Area Agency on Aging is seeking volunteers or professionals to become leaders in upcoming health promotion workshops.

The balance training program Tai Ji Quan: Moving for Better Balance, is designed for older adults and people with balance disorders. The program is designed to reduce the risk of falls by improving muscle strength, balance, flexibility, and mobility through low-impact movements. Exercises follow a progression of difficulty, from completely seated, through sit-and-stand, to chair-assisted, standing, and stepping.

Training will be conducted from 8 a.m. to 5 p.m. May 18 and 19 at Itasca YMCA/ElderCircle, 400 River Road, Grand Rapids. Limited registration will be accepted through May 9.

People interested in volunteering to become a leader will receive up to 18 hours of classroom learning and direct experience with balance and strengthening exercises.

Another workshop, A Matter of Balance program, is also seeking coaches. People interested in volunteering to become a coach will receive up to 12 hours of classroom learning and direct experience with strengthening exercises. Trained coaches will help seniors learn to view falls and the fear of falling as controllable, set realistic goals for increasing activity, make environmental changes to reduce the risk of falling and promote exercise to increase strength and balance.

Training will be from 9 to 3 p.m. May 22 and 23 at Itasca YMCA/ElderCircle. Limited registration will be accepted through May 12.

Cost of each workshop is $100; scholarships are available for those unable to pay and residing in the seven-county Arrowhead region.

For a registration packet or more information contact, Katey Fornear at 218-529-7531 or

Volunteering with the Arrowhead Area Agency in Aging can provide volunteers an opportunity to learn new skills, make a difference in someones life, gain a sense of achievement, find creative ways to put talents to work, and be a community leader.

Promoting healthy activities for older adults and family caregivers is an important role of the Arrowhead Area Agency on Aging. It is the designated area agency on aging for the seven county Arrowhead region. Area agencies on aging were established under the Older Americans Act to respond to the needs of Americans aged 60 and over in every state. They are designated by the Minnesota Board on Aging to provide funding administration, community planning and service development, and information and assistance.

The agency is part of the Arrowhead Regional Development Commission, a regional comprehensive planning and development agency serving Aitkin, Carlton, Cook, Itasca, Koochiching, Lake and St. Louis in Northeast Minnesota. ARDC provides government and citizen groups a means to work cooperatively in identifying needs, solving problems and fostering local leadership.

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Leaders sought for health programs – International Falls Journal

Long cardio exercises won’t help you lose weight – –

24-04-2017 1:45 pm

The general consensus seems to persist that the longer you engage in a steady-state/moderate cardio activity, such as running or using an elliptical machine, the more your health and waistline are likely to benefit. However, research suggests that long periods (more than 60 minutes per day) of this kind of repetitive cardio workout arent the best way to lose weight or improve your fitness, and could even be detrimental to your health.

Terms such as chronic cardio or cardio trap are now being used by health and fitness professionals to describe the drawbacks and inefficiencies of an excessively cardio-focused exercise regime.

The benefits of high-intensity interval training (HIIT) have been proven, but while its previously been assumed that more repetitions lead to better cardiorespiratory fitness levels, an analysis by the University of Stirling, Scotland published in January suggests that people who do fewer repetitions during HIIT workouts may get better fitness benefits than those who complete more.

Over time our bodies adapt to repetitive aerobic exercise, using oxygen and energy more efficiently, thereby hindering fat loss. Endurance cardio has also been linked to an increase in the bodys production of the stress hormone cortisol. If cortisol levels remain raised over time, our bodies become more sensitive to insulin and store fat (particularly in the abdominal area). Serotonin, thyroid function, growth hormone, testosterone and oestrogen levels are all disrupted.

Pushing yourself without placing your body in a prolonged state of stress is key. Food choices are of upmost importance and, regardless of your workout, you need to avoid overeating. Variation in routine allows for psychological and physiological stimulation; nevertheless, repeating activities such as high-intensity sprints or heavy lifting can allow you to follow your progress and programme your workouts for maximum effectiveness.

For those new to exercise, initial weight loss from cardiovascular exercise may be deceiving and it may take longer to notice diminishing results. For those who do steady-state cardio workouts on a regular basis, a plateau in fitness and aesthetic improvements might be more obvious.

How to break the cycle and avoid the cardio trap:

Increase the intensity and reduce the time

High-intensity interval training (HIIT) workouts usually require performing exercises at maximum effort for between 30 seconds and a few minutes. Instead of running at a moderate pace for an extended period, try some sprinting (eg eight 100-metre sprints) with a minute or two break in between. Tabata Training: eight rounds of any tough exercise at maximum effort for 20 seconds, followed by a 10-second break. Squat jumps, burpees, Prowler pushing are good examples. Repeat the same exercise for all eight rounds.

Lift weights and add resistance training to your workout.

Lift heavy objects

Focus on lifting weights and performing resistance training with good technique, including pushing and pulling actions. Challenge your strength with full body functional movements such as dead lifts, squats, overhead presses. Explore not only lifting conventional weights, but also awkward objects such as flipping tyres and carrying stones. Not only should you vary the weight, you should also vary the volume, so that sometimes you are lifting as heavy a weight as possible for a few repetitions and other times repeating more than 10 repetitions. Vary the tempo or pause midway through a movement.

Reduce stress

Pushing yourself without placing your body in a prolonged state of stress is key. Avoid overtraining; instead be less sedentary on a daily basis and do low-intensity cardio such as walking. Keep general stress levels at bay with daily mindfulness or meditation. Avoid overeating, and opt for a nutritious and varied diet of whole foods, while avoiding excessive caffeine, alcohol, processed foods and refined sugars. South China Morning Post/Christiana Philips

Christiana Philips specialises in health, nutrition and fitness coaching at Ursus Fitness, Sai Ying Pun, where she helped introduce strongman-style training to Hong Kong. She is also a qualified instructor in martial arts, flexibility training, weight training, cycling and adolescent fitness.

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Long cardio exercises won’t help you lose weight – –

Woman Shares Honest Photos of 180-Pound Weight Loss – Yahoo Health

24-04-2017 1:45 pm

For some people on a weight-loss journey, the struggle doesnt end with just shedding pounds.

Jessica Weber from Peru, Ill., is well aware of that after losing 180 pounds more than half her body weight.

On Thursday, the 24-year-old shared an honest Instagram snap, which revealed her impressive weight-loss transformation and the loose skin it left her with.

This is my reality! This is my life! she writes in the caption. When you lose 180 pounds, the skin doesnt just suck back up! I have been learning to deal with it, even with wanting to lose a bit more weight and have surgery!

She adds, This is my life until then, and I will not hate my body anymore!

In an interview with the Daily Mail, Weber shares that she started gaining weight when she was 9 years old and she was 383 pounds by the time she was 22.

She underwent weight-loss surgery in January and has since adopted a healthier lifestyle and diet, dropping her meat- and starch-based diet for one thats rich in protein and vegetables.

The extra weight affected my life with how I was looked down on for my weight gain being since that I started so young. It also affected my life in making friends because I lacked the confidence, she said. I wasnt happy; I would pretend to be OK with it though.

Weber is now a body-positivity advocate on Instagram, where she shares her weight-loss journey with her more than 18,000 followers.

When I look back at pictures, I cant believe I got to be as big as I was. I cant believe I didnt try harder to lose weight before I got to that point, she says. I feel sad because I feel like I wasted years of my life, but now that Im losing weight, I feel more confident and am out doing a lot more, so I feel like Im getting my life back.

Read more from Yahoo Style + Beauty: Laura Rosales Lost 90 Pounds Missy Reece Lost 100 Pounds Ashiya Brown Lost 85 Pounds

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Woman Shares Honest Photos of 180-Pound Weight Loss – Yahoo Health

Sorry, Kim Kardashian, But Losing Weight From the Flu Is Nothing to … – SELF

24-04-2017 1:45 pm

Kim Kardashian recently came under fire for a tweet she shared about the flu being great for weight loss. “The flu can be an amazing diet,” she wrote in a post she later took down. “So happy it came in time for the Met lol #6lbsdown.” She later shared two photos of her in a killer outfit with the caption, “Flu got me like.”

Though Kardashian’s comments were meant in jestshe did say “lol,” after allpeople didn’t take too kindly to them. For starters, the flu is no joking matterthousands of people die from it each year, per the Centers for Disease Control and Prevention (CDC). Not to mention, joking about rapid and unhealthy weight loss being “amazing” isn’t funny. In fact, it’s potentially triggering for Kardashian’s followers who have struggled with disordered eating .

The flu may not seem like a big deal. You get a flu shot , you see a doctor if you get sick, and everything is fineright? While that’s the case for many people, the truth is, somewhere between 12,000 and 56,000 die from the flu annually ( CDC estimates vary from year to year).

“Healthy kids and healtyh adults die of influenza ,” David Beuther , M.D., a pulmonologist at National Jewish Health, tells SELF. “And younger people or healthy people tend not to recognize their own vulnerability. Hundreds and hundreds of thousands are hospitalized from it each year.” (Note: A lot of people use the word flu when they’re talking about stomach bugs and other viruses. While we’re not sure what kind of flu Kardashian had, we’re talking about influenza.)

And while you can expect to lose a little weight during an illness, losing too much isn’t a good sign, Dr. Beuther says. “Whether you’re talking about the influenza or a gastrointestinal virus, you’re usually losing a lot of fluid and not eating as much,” he says. “Most of that weight loss is dehydration.” If you’re able to compensate for all the fluids you’re losing by drinking enough, you shouldn’t lose more than a few pounds, Dr. Beuther says.

Losing more than that is a sign that your illness has gotten severeand extreme dehydration can lower your blood pressure or complicate existing medical problems, he says. So you should either drink more fluids or head to the hospital for an IV. “I would not encourage anyone to see how much weight they can lose during an illness,” Dr. Beuther says. “If anything, they should be trying to put on weight.”

“It’s important to think about comments that you’re making when you have that kind of a platform and that amount of followers,” Claire Mysko, CEO of the National Eating Disorders Association (NEDA), tells SELF in response to Kardashian’s joke. Mysko explains that eating disorders and disordered eating are at “epidemic numbers” in our country, so it’s likely that a portion of Kardashian’s followers are currently struggling with (or are at risk of struggling with) these behaviors.

“It also generally emphasizes the obsession around weight losswhen you’re talking about losing weight from being sick,” Mysko says. “It really, really emphasizes how skewed our thoughts and mindset around weight are in this cultureand that can be particularly dangerous for people who are struggling with eating disorders and disordered eating.”

If you find yourself feeling triggered after reading a comment like this or seeing anything on social media, Mysko encourages you to reach out for help. “If you see a comment like that from a celeb (or anywhere) and you find yourself making a lot of comparisons or getting into obsessive thoughts about food, weight, exercise, or body imagereach out,” Mysko says. “It can be tough to distinguish when it’s a problem, and I think comments like that from celebs really reinforce that by kind of making light of the fact that there’s this general obsession in our culture around weight.”

If you or someone you know is struggling with an eating disorder or disordered eating behaviors, you can visit the NEDA website for more resources. You can call the NEDA Helpline at (800) 931-2237 or chat with a representative by clicking here . Volunteers will be there to offer further resources or provide general support.


You might also like: What Everyone Gets Wrong About Eating Disorders

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Sorry, Kim Kardashian, But Losing Weight From the Flu Is Nothing to … – SELF

Food Choices Swayed by ‘Behavior’ Genes – Genetic Engineering & Biotechnology News

24-04-2017 1:45 pm

Do you crave fatty foods or salty snacks? Does the thought of chocolate make you swoon? Or do youas you know you shoulddelight in fruits and vegetables? Whatever your food preferences, you are likely aware that theyre not strictly a matter of willpower. For better or worse, your diet is shaped by environmental, cultural, and social factorsand your genetics.

Although people with eating disorders such as anorexia and bulimia have been evaluated for genes that influence dietary behaviors, healthy people have often been overlooked. Consequently, little is known about the natural variations in the behavior-related genes that might affect eating behavior among people who simply hope to stick to healthier diets.

Working to fill in this gap is an international team of scientists that analyzed the genetics of 818 men and women of European ancestry, evaluating single-nucleotide polymorphisms (SNPs) within 38 loci (1359 SNPs) selected on the basis of previous associations with several behavioral and psychological traits (that is, stress, addiction, depression, impulsivity, novelty-seeking, aberrant eating) from genome genotype data. In addition, the scientists gathered information about their diet using a questionnaire.

Ultimately, the scientists found that the genes they studied did play a significant role in a person’s food choices and dietary habits.

One team member, Silvia Berciano, a predoctoral fellow at the Universidad Autonoma de Madrid, presented the new findings during the Experimental Biology 2017 meeting, which is still being held in Chicago. The findings also appeared in an article (Behavior Related Genes, Dietary Preferences and Anthropometric Traits) that is in the April issue of the FASEB Journal.

Significant associations were observed for the FTO locus with vegetable and total fiber intake; the CREB1 and GABRA2 loci were associated with salt intake; and the SLC6A2 with total fat and monounsaturated fatty acids, wrote the articles authors. Finally, chocolate intake was associated with variation at the OXTR locus.

The authors noted that many nominally significant associations were observed between genetic variability at the selected loci and the consumption of specific foods and nutrients, but they emphasized that the most significant association with anthropometric traits was found with certain forms of the oxytocin receptor gene. This gene was not only linked with higher chocolate intake, but also greater waist circumference.

Our data indicate that genes implicated in behavioral and psychological traits drive a significant component of an individuals food preferences and dietary habits, the authors continued. This information will contribute to a better understanding of eating behavior and facilitate the implementation of personalized dietary advice that should result in better compliance and more successful prevention and therapy of chronic disorders.

The researchers plan to perform similar investigations in other groups of people with different characteristics and ethnicities to better understand the applicability and potential impact of these findings. They also want to investigate whether the identified genetic variants associated with food intake are linked to increased risks for disease or health problems.

“Most people have a hard time modifying their dietary habits, even if they know it is in their best interest,” said Berciano. “This is because our food preferences and ability to work toward goals or follow plans affect what we eat and our ability to stick with diet changes. Ours is the first study describing how brain genes affect food intake and dietary preferences in a group of healthy people.”

“The knowledge gained through our study, Berciano asserted, will pave the way to better understanding of eating behavior and facilitate the design of personalized dietary advice that will be more amenable to the individual, resulting in better compliance and more successful outcomes.”

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Food Choices Swayed by ‘Behavior’ Genes – Genetic Engineering & Biotechnology News

4 Ways You’re Eating Your Way Toward an Anti-Inflammatory Diet – Verily

24-04-2017 1:45 pm

4 Ways You're Eating Your Way Toward an Anti-Inflammatory Diet
"Increasing these nutrients in the diet, specifically omega-3 polyunsaturated fatty acids, ascorbic acid (vitamin C), vitamin E, polyphenols, prebiotics, and probiotics, help defend against chronic inflammation." In her work, she finds, more and more

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4 Ways You’re Eating Your Way Toward an Anti-Inflammatory Diet – Verily

6 frequently asked questions about bariatric surgery – WTOP

24-04-2017 1:44 pm

This article is sponsored by MedStar Washington Hospital Center

By Ivanesa Pardo Lameda, MD, bariatric surgeon, MedStar Washington Hospital Center

Bariatric surgery has been available in the U.S. for more than 50 years, and surgeons are doing more every year. In fact, our team performed 336 of these procedures in 2016, compared with 257 in 2013.

Still, bariatric surgery is still not well understood, and many people have questions about it.

Ive heard many. Two of the most frequent ones I get are, Is bariatric surgery safe? and Will I be left with a lot of flabby skin?

Bariatric surgery, such as gastric bypass or sleeve gastrectomy, can be a lifesaver for people struggling with obesity and its side effects. So lets get to the truth of some of the most common questions.

Is bariatric surgery dangerous?

Patients often tell me that friends and family worry they will die during bariatric surgery and try to discourage them from getting a procedure. I suspect this fear is a holdover from when the surgery was new.

As with any surgical procedure, the risks from bariatric surgery were much greater when it was first developed. But with the advent of minimally invasive techniques, such as laparoscopic and robotic surgery, which come with fewer complications, the procedures safety has dramatically improved.

In fact, the latest data show that bariatric surgery is safer than having your gallbladder removed. The mortality rate for bariatric surgery is 0.25 percent compared with 0.7 percent for gallbladder removal.

And dont forget that obesity also is dangerous, increasing the risk of life-threatening conditions, such as diabetes and hypertension, and even decreasing lifespan.

Will I be left with a lot of excess skin after bariatric surgery?

This is a complex issue and its specific to every individual. The bigger you are and the more weight you lose, the more excess skin youll have. But most patients find they have less excess skin than they expected.

The best advice I can give to avoid excess skin is to maintain and increase muscle mass, giving the skin lean tissue to contract over. Im not saying you need to become a body builder or look like a star athlete. But developing a fitness routine that promotes healthy muscle tone will help reduce excess skin.

If you do have sagging skin that bothers you, you can explore body contouring, which is an umbrella term for procedures, such as tummy tucks and lifts to the upper arms, midsection, back, thighs, buttocks and hips.

Will I just regain the weight after weight loss surgery?

Everyone seems to knows someone who had bariatric surgery and gained all the weight back. But in reality, thats pretty rare. A 2016 study found that only 3 percent of study participants who had gastric bypass regained most or all of the weight they lost after 10 years.

Weight loss after bariatric surgery occurs on a curve. Weight drops rapidly right after surgery and continues for 18 months to two years. A little weight gain is expected after that, but then it should plateau. This is normal, and were talking about a few pounds, not a massive amount of weight (usually about 5 percent).

When a patient does regain a considerable amount of weight, we first try to determine whether there was a problem with the surgery. For example, in gastric bypass, the surgeon reduces the size of the stomach and reconnects the small intestine to the new stomach, bypassing the original stomach and several feet of the small intestine. One rare complication of this surgery is gastrogastric fistula, in which food goes into the old stomach instead of the new stomach pouch, causing weight gain.

Most weight gain can be traced back to dietary habits. People dont come back for after-care appointments or follow diet recommendations, or they simply fall back into old habits. And while someone might go through all the pre-surgery education, their psychological relationship with food may not change post-surgery.

Regaining all the weight can happen, but its rare. Well work with you and a dietitian to help you get back on track before you regain too much of the weight you worked so hard to lose.

Is having weight loss surgery the easy way out?

Im amazed that in this day and age some people still think of surgery as the easy way out. There is nothing easy about bariatric surgery. People who have these procedures prepare for six months on average and then must change their lifestyle and diet after surgery. Its a lot of work.

The National Institutes of Health recognizes bariatric surgery as the only effective way to treat severe obesity and maintain long-term weight loss.

Losing weight through diet and exercise can be extremely difficult. Many people experience the yo-yo effect, in which they lose and gain weight multiple times. This can wreak havoc with a persons metabolism, making losing weight even more difficult. In fact, less than 5 percent of people who lose weight by diet and exercise are able to maintain long-term weight loss.

And weight loss medications come with their own problems. Along with potential side effects, they only work as long as you take them. Theres no long-term weight loss effect.

Will I develop a vitamin deficiency after weight loss surgery?

Vitamin deficiencies are a real concern after bariatric surgery. Your body will not be able to absorb them, as well as it used to. However, taking a daily multivitamin and following your dietary recommendations should ward off potential problems.

Severe vitamin deficiencies dont develop overnight, and we have processes in place to catch them early. We check your vitamin levels six months after surgery, at a year, then yearly after that. If your levels are low, well work on it before it becomes a problem.

Will I still be able to eat dessert or drink alcohol after bariatric surgery?

Yes. Because your body will process and absorb foods differently after surgery, we recommend that you not eat foods high in sugar and fat immediately after surgery or drink alcohol for two years. But after a while, you can have a piece of cake at a wedding or a glass of wine for your anniversary. Youll need to eat and drink these items in moderation, but you can have them for special occasions. This is also a good guideline for people who just want to live a healthier lifestyle.

If you have heard something fishy about bariatric surgery, dont hesitate to ask your doctor. Weve heard it all, and we wont think your question is silly. If youre considering bariatric surgery, its your rightand our jobto make sure you understand the ins and outs before you commit to preparing for and maintaining a healthier weight.

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6 frequently asked questions about bariatric surgery – WTOP

6 Easy Brain Tricks to Help You Lose Weight – Parade

24-04-2017 1:44 pm

Health April 24, 2017 12:04 AM ByNicole Pajer Parade @@NicolePajer More by Nicole

Frustrated with your weight loss progress (or lack thereof)? Your brain may be to blame. Shedding pounds and keeping them off has less to do with the food you eat and more to do with whats going on in your mind, says Eliza Kingsford, author of Brain-Powered Weight Loss. It starts with learning who you are in relation to your actions, says the psychotherapist who specializes in weight management. What are your triggers? How do you manage cravings? How do you handle situations after youve gone off track? What are the messages that you tell yourself?

Dr. Susan Peirce Thompson, adjunct associate professor of brain and cognitive sciences at the University of Rochester, agrees. Getting your brain on board is an essential requirement for long-term weight loss, she says. This is the piece that people are missing.

Heres how to make your brain your ally instead of a diet-sabotaging enemy:

Curb negative thoughts. Cognitive distortions, or thoughts that create inaccurate or exaggerated pictures of reality, can wreak havoc on weight loss goals by affecting your feelings, which trigger behaviors. Lets say you go to a party and see a beautiful girl and think, Ill never look as good as her, Kingsford says. Then you go home and eat a pizza at 2 a.m. because now you feel bad about yourselfwhen you left the house feeling good.

To break the cycle, follow Kingsfords Three Rs: Recognize a negative thought, replace it with something positive and repeat it. So instead of shaming yourself, say, Shes beautiful and so am I.

1. Think of your future self. Battling a big craving? Close your eyes and imagine yourself in the future, reaping the rewards of resisting turning heads at your high school reunion or crossing the finish line of a challenging race. In his new book, The Hungry Brain, author Stephan J. Guyenet says that taking time for this kind of visualization helps your rational brains decision making process, which can override in-the-moment impulses.

2. Keep trigger foods out of sight. A Cornell study found that women ate half as many Hersheys Kisses when they were in opaque containers on their desks vs. clear containers. This is because the visual cues were not present, says Dr.Adrienne Youdim, director of the Center for Weight Loss and Nutrition in Beverly Hills, California. You can make this work in your favor, too, by keeping healthy foods most visible in your kitchen.

3. Put meals in writing. The average person makes 221 food-related choices every day, says Peirce Thompson. There is no way that our willpower can execute in the face of that kind of uncertainty. Try to remove choice as much as possible by planning meals and recording them ahead of time in a food tracker. The next day, your only food job is to eat what youve planned out, Peirce Thompson says. If a whole day is daunting, start by pre-tracking the meal that gives you the most trouble, like dinner, and build on that.

4. Say an affirmation. It sounds corny, but it works: A study published in Psychological Science found that women dissatisfied with their size lost more weight after affirming their values. Kingsford suggests choosing a phrase that is positive, personal, pointed and in the present tense. For instance: I have the power to change my lifestyle. Repeat it three times every morning.

5. Smell before you bite.More than 90 percent of taste is smell, says Dr. Alan Hirsch, founder of Smell & Taste Treatment and Research Foundation in Chicago. The neurologist conducted a six month study where volunteers were given aromatic blends of scents like banana and green apple and instructed to smell them whenever they felt hungry. Those who sniffed more often lost the most weight. By sniffing your food, odor molecules reach the olfactory nerve at the top of the nose, and you will therefore perceive that youve eaten more than you have, Hirsch says. Take note: Eating your food hot helps enhance the smell, while drinking alcohol with your meal has the opposite effect.

6. Expect to make mistakes. Temptations will strike along the way, says Kingsford. But if you stray from your goals, its important to get your brain back in the game as soon as possible. Resist the impulse to keep indulging. Saying Ill start again Monday can quickly become next week, she says. Dieting is not all or nothing. Make sure you get back on track with your very next choice.

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6 Easy Brain Tricks to Help You Lose Weight – Parade