Month: January 2023

Taking a Daily Walk: The Simplest Way to Get Moving.

I am always blogging about exercise and how much I want this for you.  It’s one of the most important lifestyle changes I want you to make post-bariatric surgery.

It’s not enough to “want” to do it.  You “need” to do this.  I want to gently encourage you to take this part of your bariatric journey very seriously.  If you haven’t started yet, you can start now.

Get up, put on your shoes, and just go outside and walk, please. You can do this as soon as your finish reading this. No time like the present.

Staying active is essential for our health and well-being, yet many of us struggle to make it a priority in our busy lives. If you’re looking for a simple way to add movement to your routine, look no further than taking a daily walk.

A daily walk can be as simple as it sounds – just a leisurely stroll around the block or through a park. You don’t need any special equipment or a gym membership, just a comfortable pair of shoes and a little bit of time. But despite its simplicity, taking a daily walk can have a big impact on your health.

Right now I am experiencing a “Quebec, Canada winter”. Folks, it isn’t pretty.  It’s cold.  It’s really cold.  As soon as I am finished writing this, I will bundle up in my boots, snowsuit, hat, scarf, and double mittens, and I will go outside.  I am going to walk my dog who already has her fur coat on. It’s our routine.  I’ve built this into my lifestyle and you can do this also – with or without the dog and snow.

By building a daily walk into your routine, you are creating a designated time for exercise each day. This helps to establish a habit, making it easier to stick with your active routine in the long term. Plus, a daily walk is a low-impact form of exercise that is easy on your joints and suitable for people of all ages and fitness levels.

As you become more comfortable with your daily walks, you may find that your walks turn into jogs, yoga sessions, or weight-lifting routines. This is a great sign – it means that you are becoming more active and comfortable with incorporating exercise into your life.

But the most important aspect of taking a daily walk is the time it provides to focus on yourself and your health. By taking this time each day to move and care for your body, you are showing yourself that you love and value your health. A daily walk is not just a physical activity, but a mental and emotional one as well.

Taking a daily walk is an easy and effective way to start incorporating movement into your life. By making a daily walk a routine, you are setting yourself up for success and taking an important step towards a healthier and happier you.

So, grab your shoes, head outside, and start enjoying the benefits of a daily walk today!

Healthy Hugs,

What started with a BANG …..

You reach out to me, we talk about the bariatric journey but we focus more on the logistics:

• How do I know I qualify for bariatric surgery?
• Now that I’ve qualified, how do I decide to have weight loss surgery?
• Now that I’ve decided to have the sleeve (or bypass etc.), how do I go about scheduling?
• What dates are available?
• How many nights will I spend in Mexico?
• When do my flights need to arrive and depart?
• Can I bring a guest?
• Can I come alone?
• Who will collect me at the airport?
• Which hotel will I stay in?
• Talk to me about my pre-operative diet.
• Do I require a passport?

These are just a few of the questions I answer daily.  You get it.  You’ve all been there.  It’s the nervousness and excitement of embarking on this bariatric journey.  It’s the joy of having decided to take your health into your own hands and committing to weight loss for several reasons:

• You want to feel better.
• You want to look better.
• You want to stop taking medications for a metabolic illness.
• You want your back, knees, feet, and ankles to stop aching.
• You want to exercise more.
• You want to eat in a much healthier way.
• You want to change your lifestyle.

I am here to help you accomplish all of these goals.

You are super motivated.  You are ready for everything in front of you.

Post-surgery we start the journey of “what, how, and when to eat”.  It’s your new reality and you are doing great.

One month passes, two months, three months, six months …. Your motivation starts to fade.  What harm can one cookie do?  Why not have that popcorn?  I’m going to add some rice back to my diet.

I know, I know – I am not into demonizing foods or food-shaming anybody but you are only ½ way to your weight loss goal.  Why not take it ALL THE WAY and get to that goal?

Help me to help you to get motivated to jump back on the bus to lose weight.  Don’t help yourself stall out your weight loss.

The time for “moderation” is almost there … but you are not there yet.

KEEP GOING, PLEASE.  GO ALL THE WAY…. And then we can discuss “moderation”.

Life is full of ups and downs. When motivation fades and bad habits creep in, it can be hard to get back on track. Going back to the basics can be a great way to regain motivation and get back on the path to success. (go back to your basic diet of protein and veg).

First, it’s important to take a step back and think about why you set your goals in the first place. What were you trying to achieve? What was the end goal? Reminding yourself of your long-term goals and why they’re important can help you stay focused and motivated. (go back and review the reasons WHY you had weight loss surgery in the first place).

Second, break down your goals into smaller, manageable tasks. It can be overwhelming to try to tackle a big goal all at once, so breaking it down into smaller tasks can make the whole process more manageable.

Once you have the small tasks in place, set up a plan and timeline for completing them. (instead of the “I want to lose X amount of pounds”, break it down into 5 steps.  First 20 pounds, second 20 pounds, etc.).

Third, focus on building good habits and setting routines. Routines provide structure and help to keep you on track. Schedule time for the activities that help you reach your goals and try to stick to it. This will help to create a habit of taking action toward your goals. (write it down – I am going to go to bed at this time and wake up at that time.  I am going to exercise 3 times a week).

Fourth, reward yourself for progress. Acknowledge the small victories and celebrate your successes. (Go buy yourself a new pair of pants or get a massage).

Get back on the weight loss bus again and go all the way to the finish line.  If you need some motivation, reach out to me, please.  I am always here for my clients and I want to see each one of you succeed.

Let’s do this.

Healthy Hugs,

Take charge of your kitchen

I’m so proud of my clients.  They are learning new skills in the kitchen. They are finding ways to remake their old favorite recipes.  They are sharing them online and allowing us a peep into their kitchens.  We are all learning together.

Taking control of your kitchen is a very important skill to learn as a bariatric patient. Cooking wholesome meals and snacks is a protective measure to ensure you lose weight in a healthy way and protect you against regain.

When we allow food manufacturers, restaurants, takeaways, gas stations, and corner stores to feed us, we turn our power over to them to make good food decisions for us. They want to sell us something.  Their goal is not to keep us healthy.

Packaged “health foods” have fancy labels that tell you how great they are for you.  They use words on their packaging that “pull you in”.  They say things like: high protein, grain-free, no added sugar, low carb, high fiber, no artificial colors – and the list goes on and on.

Want to know what’s really in that package?  Flip the label over and read the ingredients.  Don’t just read the “calories or macros”.  Learn the real story.  If you don’t know what it is, you probably shouldn’t be eating it.

How can we avoid this packaged food situation?  Take charge and get in your kitchen and cook at home.  I know, we are all busy but this is a serious situation.  This is your health.  This is what comes between you and metabolic illness.

Let’s all take one GIANT step toward the kitchen.  If you already are cooking your own meals and preparing your own snacks, good for you!  I spend a lot of time in the kitchen but I am still learning new recipes and ideas every day.  I want to be in charge of my own health.  I also want to be in control of my wallet.

Food is expensive today.  I want the best quality for the price I am paying. A lot of time that quality will depend on how I prepare meals.

Cooking healthy meals at home can be a great way to take control of your diet and improve your overall health and wellness. However, getting motivated to start cooking in a healthier manner can be a challenge, especially if you’re used to relying on pre-packaged or take-out foods.

A way to get motivated to start cooking healthy meals at home is to focus on the benefits that come with eating high-quality, homemade food. For example, you’ll be able to control the ingredients that go into your meals, so you can avoid processed foods, added sugars, and other unhealthy additives. Additionally, cooking your own meals can be more satisfying and enjoyable than eating out or relying on pre-packaged foods.

Another way to get motivated to start cooking healthy meals at home is to focus on the cost savings that come with using high-quality ingredients. While it may seem more expensive to purchase high-quality ingredients such as almond flour and chia seeds, these ingredients will typically last longer and be more versatile than lower-quality ingredients. This means that you’ll be able to use them in multiple recipes, which will help you save money in the long run.

Get motivated to start cooking healthy meals at home by focusing on the nutritional benefits of using alternative flour. For example, swapping out regular flour for alternative flour such as coconut flour and almond flour can help you lower the carbohydrate count in your recipes. Additionally, reading and researching ingredients and recipes can give you a better idea of how to improve the macronutrient counts in your dishes.

Cooking healthy meals at home can be a great way to take control of your diet and improve your overall health and wellness. With a little bit of research and planning, you can start cooking delicious, healthy meals at home in no time, allowing you to take control of your kitchen.  Don’t give away this power.  You deserve the very best.

Follow along at our closed support group for more healthy meal ideas.  We cook, we share, we post, and we encourage.

Healthy Hugs,