The Sleeved Life by Pennie Nicola

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Pennie Nicola had gastric sleeve surgery and wrote this book to help others who are considering the surgery or who have recently had the surgery.  Her book is full of useful advice on how to decide if the surgery is right for you, picking a surgeon, and on how to succeed after the surgery.

She sums up her book with seven rules for the sleeved life.

  1.  East less than full capacity
  2. Never eat and drink at the same time
  3. Exercise 4-6 times a week
  4. Keep carbs low
  5. Eat protein first
  6. Drink a lot of water
  7. Allow 20-30 minutes for a meal

Not Your Average Runner by Jill Angie

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Jill Angie is “not your average runner.”  In her book she shares her personal failures and triumphs as a runner.  She also gives advice on how to get started, training for beginners, and running gear.

This book is entertaining, easy to read, and inspirational.  I recommend it to anyone that wants to start a new exercise program, but feels embarrassed by their current weight.

 

Basic Healthy Nutritional Guidelines

  1.  Eat three meals a day at regular times to maintain blood sugar and prevent overeating.
  2. Snacks should be used when meals will be more than 4 hours apart.
  3. Balance your plate with 1/4 carbohydrates, 1/4 protein, and 1/2 vegetables/fruit.
  4. Take small bites and chew your food thoroughly (at least 20 times).
  5. Measure your food according to serving size recommendations.
  6. Avoid high-sugar foods and decrease desserts to no more than once a week.
  7. Practice mindful eating by eating at a table and turning off distractions.
  8. Consume 60 to 80 grams of protein daily.
  9. Consume at least 64 ounces of water daily.

 

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Source:  Crestwood Medical Center in Huntsville, Alabama 

Taking Drastic Measures

I’ve battled with my weight most of my life.  Over the years, I managed to lose up to a 100 pounds only to regain the weight.

That’s when I decided to take drastic measures.  I called a surgeon and asked about bariatric surgery.

Before the surgery date, I had to participate in a weight loss program, talk with a nutritionist, get a psychiatric evaluation, and there were few other things that needed to be accomplished.

I managed to meet all those goals and my insurance company gave their approval.  I had the surgery last Thursday (16 August).

I am looking forward to starting my new life, now that I have the tools to succeed.

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Physical Activity Recommendations

Physical activity plays a major role in promoting good health and is an excellent way to boost your mood.

  1. You should participate in physical activities for at least 150 minutes a week (20 minutes a day or for 30 minutes 5 days a week).
  2. You can break exercise time into small chucks throughout the day.
  3. Eliminate all or nothing thinking.
  4. You can multitask while exercising (for example:  watch TV while on a treadmill).
  5. Make your exercise time a priority.

 

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Source:  Crestwood Medical Center in Huntsville, Alabama

Migraine Update

Over the past few months, I have suffered from additional migraines.  However, none of them were severe enough to send me back to the hospital.  For that, I am extremely grateful.

I started studying about migraines, so I can hopefully prevent future attacks.  I learned migraines can be triggered by: stress, alcohol, weather changes, artificial sweeteners, salty foods, lack of sleep, dehydration, and food additives.

I also learned a healthy diet, exercise, and maintaining a healthy weight can help reduce migraine attacks.

I plan to make some serious life changes this year, because living with migraines is pure hell.

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Adorable Fat Girl by Bernice Bloom

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Bernice Bloom discusses her weight loss journey, both the success and the failures, in her book Adorable Fat Girl.  The book contains five important tips for successful weight loss.

  • Understand what your body wants
    • Eat when you are hungry, not just because you are bored, lonely, or emotional
    • Eat the foods your body needs to stay healthy
  • Psych yourself in, instead of psyching yourself out
  • Be nice to yourself, treat yourself with respect
    • Consuming large quantities of junk food is hazardous to your health
    • Eating healthy foods is a sign of respect for yourself and your body
  • WAW!  Water and Walking
    • Consuming water is great for your health and can decrease hunger pains
    • Walking is an easy exercise to incorporate into your life
  • Make it a habit

The one thing I really appreciated about this book was the honesty.  The writer admitted how difficult her weight loss journey.  She also explained how to overcome the common stumbling blocks to weight loss, using her own personal experience.

This is a very interesting book and worth reading.