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You know the smell of nail polish remover? That familiar smell is very similar to keto breath. Along with that smell might come a metallic taste in your mouth. Keto breath…yes, it’s a thing. Let’s talk about what keto breath is and what you can do about it if you have it.
Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Bariatric Surgery Success podcast episode number 72. Most of my career I’ve worked in some type of media, particularly radio where I did morning drive nutrition spots for over 18 years. That’s what lead me to start podcasting and ultimately to you. I created Bariatric Surgery Success to provide you with life-changing information based on science along with simple strategies and tools to help you be successful in your transformation and your entire journey. So happy you’ve connected with me. You’re in the right place and I’m glad you’re listening.
In the newsletter this week is a link to my new holiday freebie, a festive meal plan complete with appetizer, entree, side and dessert plus the recipes and color photos of the recipes. It will be available now to the end of December. If you’re not receiving the weekly Breaking Down Nutrition newsletter, it’s a quick way to find out first what’s going on in bariatric nutrition from new freebies, upcoming courses, tips, product discounts and the latest podcast episode. Be sure and sign up at the bottom of my home page https://www.breakingdownnutrition.com
Have you recently had bariatric surgery and now you have a terrible metallic taste in my mouth? Does brushing your teeth help for a little while and then the bad taste returns? Does your breath smell like nail polish remover? You may have keto breath.
The good news right up front is that it will go away.
Here’s what you need to know now about keto breath.
The most common causes of bad breath are dehydration, ketosis from rapid weight loss, dental issues, and food not emptying your pouch well.
Let’s start with dehydration as it’s a big factor in bad breath. It's easy to cut back on fluids after surgery when you don’t mean to because you’re having to take smaller sips and there’s less fluid in your mouth keeping it fresh. So for many reasons, and bad breath being just one, take note of how much water and other fluids you drink each day. Just as a reminder, you’ll slowly be working your way up to 8-12 cups/day or two to almost three liters of water and other liquids. You’ll start with small sips every 15 minutes as tolerated and build from there. Did you know that dehydration is the main reason for re-hospitalization after bariatric surgery? That’s why fluids are so important to start your journey off right and keep it on the right track. Sometimes bad breath can be resolved just by making sure you drink enough.
If you think there’s any chance you might have tooth decay, gum disease, or any other dental issues, visit your dentist to rule it out. These types of issues can be an underlying cause of bad breath. Try to brush and even floss after each meal or snack whether it’s liquid or solid. Even brush your tongue as bacteria and food particles can build up on the surface and cause bad breath.
Now let’s get to keto breath as a cause of bad breath. What is keto breath?
Basically when you reduce carbohydrates to a very low level, the lack of carbs fueling your cell metabolism [meaning there’s a lack of energy to your cells], your body will turn to stored fat as an energy source and break it down it. When your body breaks down fat for energy instead of carbs, it converts the fatty acids into chemicals called ketones. The body has numerous self-regulating processes whose goal is to maintain a balance of it’s internal environment. With the increased production of ketones, the body gets rid of the them through both your breath/respiration and urine. One type of ketone, acetone, is an ingredient in some nail polish removers, which is why your breath may smell like it. So when you hear the words, keto breath, they refer to the release of ketones, which is the breakdown of stored fat in your body when there is a lack of carbohydrate for fuel. It also can give you a metallic taste in your mouth.
Keto breath can happen to anyone who loses weight, but is more noticeable after weight loss surgery because of how fast the weight comes off. How do you get rid of it? As you move along your journey and start to add more carbs back to your food intake, keto breath should go away. Speak to your bariatric dietitian about it. Sometimes adding back as few as 5 grams of carbs can make a difference. Eating foods that increase saliva production, like parsley, celery and lemon or grapefruit can help a little too with bad breath.
A less common problem but one I want to mention is that bad breath after lap band or gastric sleeve surgery can be caused by food that isn’t emptying the stomach pouch as it should. The result is likely a build-up of digestive fluids such as acid in the stomach pouch. This build up can put you at an increased risk for acid reflux, which often shows up as heartburn or regurgitation. The main reasons that food becomes stuck in the pouch is eating foods that are not recommended after weight loss surgery or eating too quickly. If you’re drinking plenty of fluids every day, have good oral hygiene and slowly adding carbs as allowed to diminish keto breath and you still have bad breath issues, talk to your health care team.
I hear you. Keto breath is not fun to deal with when you’re trying to make many other changes after surgery. But it will go away. Remember that it’s the very low carb diet that causes it so as you start to add even small amounts of carbs back to your diet, it should correct itself. Take care of yourself and be good to you…you’re worth it.
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#82 Bariatric Mental Health Q & A #6: Your Questions Answered
14:22Do you feel like you blew it over the holidays? Over indulged way too much? Maybe even told yourself you’re a failure and can’t stay on track. Wondering how in the heck to start this new year off with a positive focus on you and your mental health? Psychologist Dr. Connie Stapleton, who specializes in bariatric surgery, is with me today and gets right to it with the answers you need now.How are you feeling about this new year? Are you excited? I always look forward to a fresh start. My passion is to show you how to use food and nutrition to feel better every single day, so you can do what you want to do.Procarenow.com for free samples. Use Code: Susan10 to save 10% Dr. Connie's info:Website: http://www.conniestapletonphd.comBariAftercare: The Podcast; available on phone podcast apps, Apple podcasts and most other podcatchersTopics Dr. Connie and I cover in this episode:If you overindulged during the holidays and feel like a failure, how do you deal with those feelings and stop that stinky feeling?How do you "Stay In Today"?Words to replace "I'm a failure" with.Addressing feelings of failure.What works better than resolutions for your mental health?Dr. Connie's Gotta Do Ems for 2022.Today's coping tip for anxiety, the topic we'll cover when Dr. Connie returns.
#81 Is Adrenal Fatigue a Thing or a Fake Health Hype?
7:27In my many years of practice, some topics like weight loss in the beginning of a new year, pop up over and over again. Adrenal Fatigue is one of those topics. That’s why I do what I do. I’m here to cut thru the hype and BS and share accurate, evidence-based nutrition information worthy of your time and efforts. Simple, step by step strategies that can change your life now. I want you to feel well every single day and get out there and do the things you want to do. That’s why I do this Bariatric Surgery Success podcast.Procarenow.com for free samples. Use Code: Susan10 to save 10% Rate, Review & Follow on Apple Podcasts:"I love Dr. Susan and Bariatric Surgery Success." If this sounds like you, would you please rate and review my podcast? Click here. Then click on "Listen to Apple Podcasts" at the top. Scroll down to where you see Ratings & Reviews and tap on "Write a Review". Yes, I'd love a 5 star review! LOL Be sure and let me know what you love most about the podcast. Thank you for your time! If you haven't followed the podcast yet, be sure to Follow/Subscribe now so you never miss an episode.The term Adrenal Fatigue has been around at least 20 years and every year it pops up again and again like whack a mole. For giggles I did a google search on the words adrenal fatigue and in .60 seconds I got over 23 million results selling everything from home test kits to all types of nutrition supplements to treat it. In this episode I cover:Find out what adrenal fatigue is and isn'tWhere you adrenals are located and what they do in the bodyDo adrenal glands burn out and cause fatigue?What supplements, if any, do you need?Can supplements contain hormones that may be harmful to your body?
#80 3 Benefits of the MIND Diet for Bariatric Surgery
7:15Did you know that the MIND Diet is tied to better brain function, particularly as you age? What is it about this diet that is also good for bariatric surgery? In this episode I'll share three benefits to you.Procarenow.com for free samples. Use Code: Susan10 to save 10%Thank you for giving your time to listen. Because you do listen, FeedSpot selected the Bariatric Surgery Success podcast as one of the BEST 35 Dietitian Podcasts in 2021. It was selected from thousands of podcasts on the web ranked by traffic, social media followers, domain authority & freshness. You helped make this happen and I’m very grateful.Wondering what brain-healthy foods the MIND diet focuses on? The foods include:Green leafy vegetablesAll other vegetables with a limit on starchy onesBerriesNutsOlive oilWhole GrainsFishBeans PoultryWhat makes the Mind Diet beneficial to bariatric surgery? Here are three benefits covered in detail:Better brain function over time.2. Brain-healthy foods boost your fiber intake.3. Brain-healthy foods are anti-inflammatory foods.Rate, Review & Follow on Apple Podcasts:"I love Dr. Susan and Bariatric Surgery Success." If this sounds like you, would you please rate and review my podcast? Click here. Then click on "Listen to Apple Podcasts" at the top. Scroll down to where you see Ratings & Reviews and tap on "Write a Review". Yes, I'd love a 5 star review! LOL Be sure and let me know what you love most. Thank you for your time.
#79 Bariatric Nutrition Q & A #6: Your Questions Answered
13:46Procarenow.com for free samples. Use Code: Susan10 to save 10% Bariatric Dietitian guests:Isabel Maples, RDFauquier Health Weight Loss SurgeryEmail [email protected]@fauquierhealth.org Gayle B.Smith:Website: OrlandoHealth.com/Bariatrics [email protected] want to give a Shout Out to Marie from Australia. Thank you for your email to let me know that you listen to the podcast and find it fantastic. It’s feedback like yours that makes it all worthwhile.You requested and I’m happy to announce that Gayle and Isabel will be regulars on the podcast this year. You can expect to hear from them every 6 weeks. Do you have a question you want Isabel and Gayle to answer? Post it anytime if you’re in the private Facebook Group or join us Bariatric Surgery Success with Dietitian Dr. Susan Mitchell. Or go right to my website, Breaking Down Nutrition and there’s a contact us link at the top of the home page. Or hit reply to the weekly newsletter if you receive it. If not, why not? You can sign up for it on the home page of the website.As part of out new year kick off, Gayle, Isabel and I talk about proven tips that we believe in and have had success with over the years because they work in every day life.Listen to the episode to hear about exercise ideas and strategies, how to deal with guilt when you eat a 'bad' food and what you get for giving up something else. You don't want to miss these real-world strategies for a successful 2022.Choose one or two of these tips and put them into play now. Set aside 20 minutes for a walk or two several times a week. Put it in your calendar as a to-do. Remember our saying about guilt too. No guilt allowed in 2022. YOU are worth it.
#78 1% to Infinity: Tiny but Mighty Goals for Success
7:11Procarenow.com for free samples. Use Code: Susan10 to save 10% Do you make New Year’s resolutions that by mid January are already kaput? There’s got to be a better way, right? I want to share with you what I do now and what I’ve been doing the last few years. It’s called 1% to infinity and it actually works. You’ll want to try this for 2022.1% to InfinityI’m sitting at my desk taking a minute, actually a few minutes, to reflect on this past year. So much has changed due to Covid and the stress had been incredible. Not just world wide but for our personal lives too, right?A few years ago I attended a work conference and heard about a concept called 1% to infinity. This concept is what I use now and it works. In this episode of Bariatric Surgery Success, I'll explain what 1% to infinity means and how to put it to work in your life today.It’s tiny but it is mighty. As the year rolls to an end, it’s necessary to pause, take a minute or several for that matter and look back. Remember. Reflect. Ask yourself questions about your life…what you love, what needs a tweak here and there? Be honest with yourself. Reflection is one way we heal and move forward to a better self and life.I recently read a New York times Opinion piece by Tish Harrison Warren who said and I quote: “Reflection is how we make space to heal and grow, to receive God’s work in and through the raw material of our lives. It’s the time needed for the quiet seeds hidden in the hard soil of the past two years to begin to sprout.”We’re just days away from 2022. Be sure and sign up now for my weekly Breaking Down Nutrition newsletter. I want you to be the first to know about new freebies, upcoming courses, tips, product discounts and of course, the latest podcast episode. It’s super easy to sign up on my home page While you’re on the homepage, join me in the private FB group, the Bariatric Surgery Success community. You’ll see the JOIN button on the homepage.
#77 Friends Will Beg for This Chocolate Recipe
8:06Procarenow.com for free samples. Use Code: Susan10 to save 10%Every holiday season several of my friends and my husband ask…”Hey, are you going to make that chocolate peanut treat? I want some.” In this episode I’ll share my favorite, fast, go-to chocolate recipe. You won’t believe how easy it is.Did you already ask yourself…can I have chocolate? I hope you answered yourself YES and remembered when I’m down the track from surgery, according to Dr. Susan, I can have small amounts of the foods I love. Video on how to make Chocolate Peanut Butter Crunch ClustersHere’s what you need:1/2 cup natural peanut butter, creamy or crunchy2 cups dark chocolate chips or chunks2 cups unsalted or lightly salted, dry roasted peanuts Combine the peanut butter and the chocolate chips in a large microwavable bowl and microwave 30-40 seconds at a time on medium power until melted. Stir to blend the chocolate and the peanut butter.Stir in the chopped peanuts.Spoon the mixture onto parchment paper or wax paper about a tablespoon at a time. Chill in the fridge until firm. Listen to the episode for all the deets.Chocolate has health benefits. There are several you’ll be happy to know. The naturally found flavonoids in chocolate may improve blood flow, reduce blood pressure and lower lousy or LDL cholesterol. I bet you never thought that chocolate is a source of fiber. The undigested fiber in cocoa is broken down in the gut and can be combined with prebiotics to produce anti-inflammatory compounds. There’s a lot more information in episode #40 if you missed it: 3 Surprising Health Benefits of Chocolate. It goes in depth on dumping syndrome, ingredients you don’t want in your chocolate, etc.We’re just a few weeks away from a fresh new year. Be sure and sign up now for my weekly Breaking Down Nutrition newsletter. You’ll be the first to know about new freebies, upcoming courses, tips, product discounts and of course, the latest podcast episode. It’s super easy to sign up on my home page https://www.breakingdownnutrition.com While you’re on the homepage, join me in the private Facebook group, the Bariatric Surgery Success community. You’ll see the JOIN button on the homepage.If you need a festive meal plan for the holidays, go get this freebie. The meal plan comes complete with appetizer, entree, side and dessert plus the recipes and color photos of each recipe. It’s available now to the end of December and you can find it on my homepage too.
#76 Bariatric Mental Health Q & A #5: Your Questions Answered
15:14Procarenow.com for free samples. Use Code: Susan10 to save 10%Are you considering bariatric surgery? How do you prepare yourself mentally for this huge decision? Psychologist Dr. Connie Stapleton, who specializes in bariatric surgery, is with me to share 5 ways to help you get in the right mindset.Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Bariatric Surgery Success podcast episode number 76. Most of my career I’ve worked in some type of media, particularly radio where I did morning drive nutrition spots for over 18 years. That’s what lead me to start podcasting and ultimately to you. I created Bariatric Surgery Success to provide you with life-changing information based on science along with simple strategies and tools to help you be successful in your transformation and your entire journey. So happy you’ve connected with me. You’re in the right place and I’m glad you’re listening.Don’t forget to sign up for the weekly newsletter if you haven’t already. You’ll get helpful tips, hear about new freebies, info on the latest podcast episode, be the first to know about product specials, sales, new courses, basically whatever is going on. You can sign up today on my homepage.Joining me via Skype is Atlanta-based psychologist Dr. Connie Stapleton. Thanks to your requests, Dr. Connie has become a regular guest and she’s here about every six weeks answering your questions. You’ve heard her and know that she has vast experience in the field of weight loss surgery. More importantly, she’s here to help you with your relationship with yourself, family and friends. She teaches you better ways to deal with life’s stuff. You can find links in the show notes to Dr. Connie’s website complete with resources as well as her podcast called BariAftercare.Dr. Connie's Website: http://www.conniestapletonphd.comBariAftercare: The Podcast; available on phone podcast apps, Apple podcasts and most other podcatchers}S: Welcome back to the podcast, Dr. Connie! Questions I asked her and she answers during the episode:People are eager to get bariatric surgery as they want to get rid of that stubborn weight they’ve struggled with for so long. But they’re often frustrated with the number of “hoops” as they call them to jump thru in order to be cleared for surgery. What do you, as a psychologist, want patients to know before they have surgery?Although the size of the stomach changes, the issues from a mental health/brain standpoint haven't changed. What do you see most frequently as issues that still raise their ugly heads? I have patients ask me: “How can a person regain weight after having bariatric surgery? Doesn’t the fact that they can eat much less food after surgery make it impossible to regain weight?” What are your top five mental health strategies to help find the right mindset and set you up for success in your upcoming weight loss surgery?If you have more questions you want Dr. Connie to answer the next time she’s here, please contact me thru my website. You’ll see 'contact us' at the top of the page. You can messenger me thru Facebook as well or reply to one of my newsletters. I read every email that comes in.Take care of you. You’re worth it!
#75 Feeling Hangry? 5 Tips to Stay on Track During December
11:09Procarenow.com for free samples. Use Code: Susan10 to save 10% Festive Holiday Meal Plan Freebie: https://bit.ly/3nsxI1K Podcast #74 on sports nutrition: https://www.breakingdownnutrition.com/blog/74-seven-bariatric-sports-nutrition-strategies-to-improve-workoutsPodcast #30 on alcohol: https://www.breakingdownnutrition.com/blog/30-bariatric-surgery-and-alcohol-buzz-what-you-need-to-knowThe holidays are here with all their fun festivities, family and friends, and of course… food. Ok, let’s be real. There’s also a to-do list that’s way too long coupled with too little sleep, too many commitments, very little down time, food everywhere you turn and what did I leave out? It’s a recipe for feeling hangry and overwhelmed. Are you with me? Let’s kick that hangry feeling to the curb and stay on track the entire month of December. I have five tips to help you stay on track now and go into the New Year feeling strong.Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Bariatric Surgery Success podcast episode number 75. Most of my career I’ve worked in some type of media, particularly radio where I did morning drive nutrition spots for over 18 years. That’s what lead me to start podcasting and ultimately to you. I created Bariatric Surgery Success to provide you with life-changing information based on science along with simple strategies and tools to help you be successful in your transformation and your entire journey. So happy you’ve connected with me. You’re in the right place and I’m glad you’re listening.A fresh new year is just around the corner. Be sure and sign up for the Breaking Down Nutrition newsletter. It’s a quick way to find out first what’s going on in bariatric nutrition from new freebies, upcoming courses, tips, product discounts and the latest podcast episode. It’s super easy to sign up on my home page https://www.breakingdownnutrition.com Liz asked me how to stay on track. I’m sharing from a nutrition and food viewpoint and I’ll have Dr. Connie bring tips from a mental health perspective to kick off your new year in January. So Liz, the first tip for staying on track is to stop that hangry feeling before it gets a hold of you. You know the word hangry. It means you're hungry and angry and they go together. You’re hungry and start to feel stressed, overwhelmed and angry or you’re angry and then remember you haven’t eaten all day or very little. This not-so-tasty recipe for hangry is a disaster for all of your hard work and best efforts. The key: we can’t let ourselves (and I count myself here too) get hungry, overly tired or angry.Because there’s so much to do, get your shopping done now…early this month. Make a mug of tea (decaf, if you’re feeling stressed), stay in your pj’s and shop online if the thought of fighting crowds sends you to the fridge for a snack. After the holidays, shop year round and put gifts away for those ‘need a gift at the last minute’ moments and to take the stress out of holiday shopping where you feel the need to buy everything for everyone in a couple of weeks. Maybe you cut back on gifts and do more things together making new memories. Don’t miss this one…come close and listen. What about a gift for you? You heard me. You? What brings you joy? Is it taking your dog for a long quiet walk? Watching Christmas movies cuddled under a blanket? Eating leftovers and playing games with your family or friends? Choose something just for you and plan it in your schedule right now…several times during this month. This is not selfish. It is self preservation. You are not selfish.2. To prevent that hangry takeover, plan meals and snacks ahead. What? Ahead? Yes, here’s why. If you wait until you are hangry, you aren’t going to plan anything much less eat well. You’re going to reach for whatever is in front of you or easy to obtain. Whatever will stop the hunger and stop the angry /tired /overwhelmed feelings. It’s not going to be broccoli either. The holidays don’t need to win at getting you off track. Start now. Stock up on your smart snacks. Then take a look at the week to come. How many and what type of events do you have? First, could you say ‘no’ to anything that feels like too much? If you can’t say no, how about preparing a yummy, yet healthier option to take along? Eat a snack (protein and high fiber carbs) before you go to cut down on cravings and hunger. What about meals for this coming week? Consider prepping an item or two on the weekend or one night to have during the week. Put portions in the freezer to pull out when you’re dragging. This is my go-to secret sauce that I’ve done for years and it works. My work is busy and life gets hectic and crazy. You with me? I look at our upcoming schedule every week and think about when and what meals we need so we can eat well and stay on track amidst the craziness. It’s the key to staying on track day to day, week to week, and long term.3. Eat protein first always UNLESS you’re an athlete who is working out a lot. You may need to tweak this a bit in terms of when you eat your carbs and how many grams you eat. If you missed episode 74 on sports nutrition, go back and listen. You can always find it on the website or on your favorite podcatcher. 4. Fill in with smart carbs: those non starchy veggies and fresh fruit along with a small amount of high fiber starchy carbs. Decide today that during the month, you’ll have food on hand that makes it easy to eat well. Choose items you love. What would that be? For me, it’s a good spinach salad with pistachios, avocado and kalamata olives. Make it quick to prepare so you will eat them. Eat lots of protein, then your smart carbs and drink water to stay full and stay off the sugar roller coaster.5. Treats. You thought I would forget these. Not a chance. If you deny yourself the treats you love at the holidays, what happens? You feel deprived and like you’re on a miserable diet that feels like drop the ’t’ and you’re going to die. Allow yourself to have small portions of the goodies you really want. No guilt here. Plan for them or else you will end up craving and possibly binging on way too much. Allow yourself to have it and enjoy it. No dumping syndrome allowed either. To help prevent this, eat your other food first so you feel satisfied and then have your small treat. Cuts down on dumping. Oh, let’s not forget alcohol. Remember that after surgery, alcohol will affect you very quickly and strongly and with a very small amount so be aware. Listen to episode 30 for a lot more info so you’re smart about it.The holidays are a wonderful time of year. Part of the celebration is taking care of yourself and being good to you…you’re worth it
#74 Seven Bariatric Sports Nutrition Strategies to Improve Workouts
15:08Procarenow.com for free samples. Use Code: Susan10 to save 10% Are you a bariatric athlete? Working out to feel good now and to keep moving forward with your fitness level? Try theses seven strategies to get the most from your workouts.Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Bariatric Surgery Success podcast episode number 74. Most of my career I’ve worked in some type of media, particularly radio where I did morning drive nutrition spots for over 18 years. That’s what lead me to start podcasting and ultimately to you. I created Bariatric Surgery Success to provide you with life-changing information based on science along with simple strategies and tools to help you be successful in your transformation and your entire journey. So happy you’ve connected with me. You’re in the right place and I’m glad you’re listening.Have you signed up for the weekly Breaking Down Nutrition newsletter? It’s a quick way to find out first what’s going on in bariatric nutrition from new freebies, upcoming courses, tips, product discounts and the latest podcast episode. It’s super easy to sign up at the bottom of my home page https://www.breakingdownnutrition.com Let’s talk sports nutrition and specifically bariatric sports nutrition which is a very new field of research. I want you to know this up front because there aren’t a lot of sports nutrition guidelines if you’ve had bariatric surgery and are involved in sports and workout. The guidelines currently available can vary a lot between different types of workouts such as endurance/distance running for half marathons and marathons for example, as compared to weight lifting. Since dietitians often specialize in an area of nutrition just like physicians in medicine, bariatric dietitians may or may not be up-to-date on sports nutrition and dietitians who specialize in sports nutrition might not know a lot about bariatric nutrition. Bottom line: Ask your dietitian specific questions about your workouts or sports. They may need to check with their contacts and resources. Read on your own and then ask more questions, and then add in some trial and error. Each of you is different and each of your surgeries and outcomes are too. The type of surgical procedure matters in how you tweak the diet for workouts. For example, a sleeve gastrectomy tends to be easier to adapt to than a Roux-en-Y procedure because it’s less invasive which typically means a smaller incision and less tissue trauma during surgery. I’m the kind of person that wants direct, specific answers. Are you? And often, it just doesn’t work that way in medicine or nutrition. It does’t mean there aren’t strategies that work, there are for sure. But it may take you some trials and tweaking to find what works for you. So let’s look deeper into what we know now.If you exercise for less than one hour, most likely you can continue with your daily bariatric diet or you may need a few more calories. Where the calories come from, meaning which macros, depends on what your workout is like. If you’re an athlete who exercises at higher intensity for longer than one hour at time, there are several things to think about. Remember, you’re unique and special so trial and error is the answer to find what foods and fluids you tolerate the best as you work out. Let’s look at seven things to consider:Have you heard the term ‘nutrition periodization’? It means that your diet or how much you eat should match the level of your activity. In a less intense workout, typically under an hour, your body will need less total carbs and calories than if you’re training longer and at a higher intensity. Your workouts that are lower intensity and less time (again, typically under an hour) usually work well with your normal daily intake or a few more additional calories as I mentioned just a minute ago. If you workout longer (one hour or more) and at a higher intensity, you may need to eat 5-6 smaller meals or snacks rather than 3 meals. These 5-6 smaller meals include both pre and post exercise meals and snacks. The volume of your meals and snacks will depend on your surgery type and personal tolerance as well as your training demand. Keep an eye on your weight so you prevent weight regain from eating more calories than you are burning in your activity. These pre and post workout meals and snacks should include both protein and whole food carbs such as fruit, whole grains or starchy veggie just like you eat when you’re not working out. What do you eat first? Your answer has always been protein, right? But here’s a potential conflict to think about. If you’re lifting weights, that protein first concept works but what if you’re walking/running/biking/swimming instead or training for a 5K, 10K, half marathon or marathon? You may not get the carbs you need for these types of events and could bonk. What is bonk? You’ll know if it happens. It’s where you feel a sudden loss of energy and a sudden fatigue which is caused by the depletion of glycogen stores in the liver and muscles. You don’t want this to happen and it’s why circling back with your bariatric dietitian to personalize your needs with your specific types of training is so important. You’ll need more carbs and may need to eat them first so this is an important discussion to have as it goes against what you’re always told to do.Let’s call this one food for thought. Intensive exercise is probably smarter after one-two years when your caloric intake can be higher and the macros tweaked. That does’t mean you don’t exercise. Not at all. The first six months, you’re healing and you’re just trying to move around more. Then you move on to walking, swimming, etc but the intensive workouts might be better initiated one to two years after your surgical procedure. Have this discussion with your team if you want to work out harder and longer and it’s still early in your recovery.If you’re down the track and desire to increase your workout, what does a pre workout meal look like? A couple of minutes ago we just talked about the need to include both protein and whole food carbs with the amounts of each based more on the type of workouts you do.Some general examples would be:An egg with 1/2-1 slice of whole grain toastDeli meat wrapped around a low-fat cheese stick and fruitCottage cheese with fruit: berries, grapes or bananaRemember, the protein or carb amount may need to be changed based on the type of exercise you’re doing. If you’re 3-4 hours out from your workout, a meal fits in fine. As you get closer to the time you plan to workout, reduce the amount of food and if it’s only 30 minutes - 1 hours before you get started, continue to hydrate only. Since you should know your event or training days, aim to pre-hydrate a bit more and increase your fluid intake 2-4 cups in the 1-2 days before your hard training or event. Then as usual, sip on fluids all day as well as during your workout. Continue to keep food and fluids separate by 30 or more minutes unless your dietitian has told you differently depending on how far out from surgery you are now. To help you stay hydrated, you can eat foods with a higher fluid/water content such as Greek yogurt, a protein shake, even veggies and fruit which have high water contents. Use your urine color as a way to monitor your hydration. What color should it be? That’s right, pale or light yellow. When it’s darker, it’s sending you the message to consume fluids.Don’t forget about dumping syndrome. Remember that if you consume foods high in refined carbohydrates you may experience bloating, abdominal pain, nausea, diarrhea, even low blood pressure or a change in your heart rate. Symptoms vary depending on whether you experience early or late dumping syndrome. This means that using sports drinks and gels may be a problem due to the high carbohydrate content. Remember if you exercise longer than one hour, consuming carbohydrates and electrolytes can help prevent that sudden loss of energy and fatigue. Recommendations suggest to consume somewhere in the range of 30-60 grams of carbohydrate per hour, in about 10 gram increments. But you don’t have to use sports drinks or gels. They don’t have magical powers, just convenience. Did you know you can eat a few raisins or other fruit and get your carbs and calories easily? You don’t want low blood sugar or fainting as you’re trying to get stronger thru your workouts. Also, not getting enough quality calories can show its ugly face in muscle wasting, poor performance, or trouble with recovery.Speaking of recovery, try to eat or drink your meal within 30 minutes to one hour after you’ve finished your workout. Shoot for a ratio of 2:1 carb to protein for a post-workout meal. I know…this is not the typically bariatric way which is why which carbs you choose to eat is important along with how much. Your dietitian may have a certain level/strategy for you.Be sure and take your bariatric supplements daily and let your dietitian know how much you train. Increased workouts and increased calorie burn can increase the need for some supplements such as iron for example.Sports nutrition is just as important after your surgery as it is for anyone who trains or works out. Try these strategies, discuss with your health care team. Find what works for you. Take care of yourself and be good to you…you’re worth it.
#73 Bariatric Nutrition Q & A #5: Your Questions Answered
21:49Procarenow.com for free samples. Use Code: Susan10 to save 10%Ahhh slider foods…so tasty and so easy to eat copious amounts without ever feeling full or uncomfortable.Bariatric dietitians Gayle Smith and Isabel Maples join me to talk about what slider foods are and how they can cause a weight plateau and weigh regain.Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Bariatric Surgery Success podcast episode number 73. Most of my career I’ve worked in some type of media, particularly radio where I did morning drive nutrition spots for over 18 years. That’s what lead me to start podcasting and ultimately to you. I created Bariatric Surgery Success to provide you with life-changing information based on science along with simple strategies and tools to help you be successful in your transformation and your entire journey. So happy you’ve connected with me. You’re in the right place and I’m glad you’re listening.Do you need a festive meal plan for the holidays? Check out my new freebie, a festive meal plan complete with appetizer, entree, side and dessert plus the recipes and color photos of each recipe. It’s available now to the end of December.Also, do you have a question you want Gayle, Isabel and myself to answer? You can post it anytime if you’re in the Facebook Group Bariatric Surgery Success with Dietitian Dr. Susan Mitchell.Joining me via Skype are bariatric dietitians Isabel Maples and Gayle Smith. If you’re a regular listener, you know that both Isabel and Gayle join me on these bariatric nutrition Q & A episodes to answer your questions.They both have boots on the group every day in their clinics. Isabel is a registered dietitian and bariatric coordinator with Fauquier Health in Warrenton Virginia. Gayle is the bariatric dietitian at the Weight Loss and Bariatric Surgery Institute in Orlando, Florida.Bariatric Dietitian Isabel Maples, RDFauquier Health Weight Loss SurgeryEmail: [email protected] Bariatric Dietitian Gayle Brazzi Smith:OrlandoHealth.com/Bariatrics [email protected] we discuss today:What is a slider food and why do we love them so?Why are slider foods so popular and easy to reach for?What about the stress component to slider foods?How are slider foods tied to a weight loss plateau and weight regain?How can you be slider food savvy?Remember, if you’re looking for the latest freebie, ProCare supplements, portion control dinnerware, the newsletter and other resources, just go right my resource pageTake care of yourself. You’re worth it!