Now that our trainings are getting longer, I wanted to discuss the importance of fueling your body. Today let’s talk about the importance of carbohydrates. There are two types of carbohydrates, simple and complex. During training you want to increase your intake of complex carbohydrates. Complex carbohydrates break down at a slower rate which means they provide a slow, steady form of energy which is best for long distance training. A few complex carbohydrate food choices are pasta, rice, beans, vegetables, legumes and potatoes. Beans and legumes are great choices for bariatric patients since they include both protein and complex carbohydrates.
Where does the energy come from?
The energy we utilize during long distance training primarily comes from glycogen, which comes from carbohydrates. The more glycogen storage you have during training, the better you will feel and perform. The more you train, the more efficiently your body will store carbohydrates as glycogen. This means having a consistent exercise program will condition your body to convert more consumed carbohydrates into glycogen vs. being stored as fat. Because carbohydrates break down into glycogen, the more carbohydrates you take in, the more available glycogen becomes. However, don’t let this be an excuse to overdo your carbohydrate intake. For many, exercise is used as an excuse for an excessive intake of carbohydrates and typically poor quality food choices as well. Remember to be mindful of excessive intake that can sabotage your efforts for performance.
As a bariatric patient you are taught to eat 4 oz. of food a meal and I usually recommended that 3 of those oz. are protein. During training you may want to alternate your percentage of carbohydrate intake. For example, after trainings your post meal may consist of 2 oz. of protein and 2 oz. of a complex carbohydrate or 3 oz. of carbohydrate and 1 oz. of protein. The key is to pay attention to your body and find out what works best for you. Choose a combination of proteins and complex carbohydrates that help you feel your best.
Remember, complex carbohydrates are needed as part of a balanced meal plan for optimal performance and feeling great!
See this resource for complex carbohydrate options:
You may have noticed now that we are into the eighth week of training that you are able to walk longer or you get tired much later into your trainings.Well, that’s because marathon training builds stamina.According to Greg McMillan, marathon coach, there are 4 key training zones:
1.Endurance
2.Stamina
3.Speed
4. Sprint
Here’s a brief outline of each training zone:
Endurance is a slow easy pace.The goal is to build endurance.For beginners, you may spend 4 – 6 months in this phase being able to run or walk 5 miles easily.
Stamina training is when your training is “comfortably hard”. You are training at a pace where your heart rate beats between 83 – 92% of max.For beginners, you may start out at short intervals of incorporating 20 – 30 second intervals throughout your endurance training.Stamina training helps critical thresholds resulting in less lactate accumulation resulting in less fatigue.
During speed training, you are training with a 3 – 5k race speed. Your heart rate and oxygen levels are above the 92% of max.The effort in this training is hard.Speed training increases the enzymes that help liberate enzymes from our fuel source as well as stimulate and trains our fast twitch muscle fibers.Speed training will assist in running faster for longer periods of time.
Sprint training is where you are training with 800 – 2500m race pace.During these trainings your heart rate and Vo2 reach max.This type of training will assist with both your power and speed.
For most of us being beginners, our goal is usually to finish the half marathon.If you fall into this category, most of your training will be in the endurance and the stamina training zones.If you continue on for other marathons you may want to start incorporating some of the other zones to assist you in increasing your performance. For more info about the training zones visit check out the below link:
In 2008, the New York Times published an article that estimated only 650,000 people in the U.S. had ever completed a half marathon. That’s less than 1% of the U.S. population.This proves that our Gastric Band Institute Marathon Team is very courageous and special!
Last week, you finished a distance of 8.55 miles. What a feat! You are more than half way there with only eight more weeks until the half marathon on December 6, 2009. Your dedication and pace have been amazing.
By conquering this goal, you are redefining the scope of what is possible in all areas of your lives. You are now a part of something extraordinary that you will remember for a lifetime.
You should all be very proud of yourselves.Keep up the good work and we will see you at the finish line!
There was a good turnout for Lap Band Support Group last Tuesday night with a good mix of veteran, new, and potential lap band patients.I found it interesting that so many of our patients put years of thought into their decision to have a weight loss surgical procedure.I really feel that this surgery does more to improved patients’ lives and health than any other.
I appreciated the honesty of one gentleman who admitted he was still not sure if he was ready to make the lifestyle changes and sacrifices to be successful with a gastric band.The group recommended he take his time making his decision and to ensure he was ready to have a surgical procedure to help him cut down his meal portion size.This was great advice.No patient should feel forced or pressured into having the lap band procedure.Patients sometimes tell me, “My doctor wants me to get a Lap Band.” Dr. Atkinson and I need to hear, “I want to have a Lap Band.”
We recently posted a YouTube video about a patient named Becky and her involvement and utilization of our support groups.Check it out!
Congratulations team!You have completed two weeks of training and did four or more miles at your last long walk!
I want to thank everyone for coming out to the group trainings on Thursdays or Sundays. Your dedication is awesome! You are all off to a strong start.
We are on week three of training and will be doing five miles this week for our long run. Looking forward to seeing you there. On individual training days this week, possibly try new trails or tracks for your three, 60 minute walks and a new activity for your cross training day. Whatever you do, have fun with each session and don’t forget your two days of rest!
As the miles continue to grow, also remember to stay focused on the prize and keep yourself motivated. Log your struggles, trial and error methods and of course your successes. Collect bits of encouragement, such as a friend’s inspirational words or other quotes.Look back on these entries for extra motivation in the coming months.
“Nobody trips over mountains.It is the small pebble that causes you to stumble.Pass all the pebbles in your path and you will find you have crossed the mountain.”~Author Unknown
Remember, it is just one step at a time!How are you guys staying motivated and continuing to commit? Please share your strategies!
Finishing your first marathon is a special experience – it’s something that you will never forget. Due to the excitement of training and looking forward to the race, many people have high expectations that do not benefit them in the end. Remember, you have already committed. For your first marathon your only expectation is to finish the race safely. Enjoy the journey and remember not to over do it!
Check out the article link below for more info on managing expectation. Let’s focus on goal #1 and goal #2.
The Annual Healthy for Life Celebration Picnic is this Saturday, September 19, 2009 from 11:00 am to 3:00pm at Centennial Hills Park.The Healthy for Life picnic is a special event for patients to celebrate their successful journey to becoming healthy along with their families, fellow patients and the Gastric Band Institute staff.
Also, the next lap band support group meeting is Tuesday, September 22, from 6:00-7:30pm in the seminar room behind our office.All patients pre and post-op are welcome, as well as persons considering the lap band procedure.If you are a patient and have yet to attend a support group, I highly recommend it.It’s a great opportunity to meet other patients, voice your thoughts and learn tips for how to be successful with the gastric band.
A common misconception is that hair loss is a symptom of weight loss surgery.The truth is that hair loss is caused by rapid weight loss, NOT weight loss surgery.Patients undergoing crash or starvation diets will also experience temporary hair loss like some of our patients do.The hair loss stops and grows back when the weight loss slows down.Our gastric bypass patients experience more hair loss than our gastric band patients because the weight loss is more rapid with bypass. To minimize hair loss we teach our patients to make sure they are getting enough protein, about 60 grams daily.Some believe that prenatal vitamins or Biotin can also help although this has not been proven.For questions on this topic, please call us at 702-384-8446.
One topic brought up in the last support group was that some patients noticed that their restriction was tighter in the morning than later in the day and at night.For some the change is dramatic enough that they have trouble with solids in the morning and have to eat soft foods like yogurt, but seem to have too little restriction at night.Some patients don’t notice this difference at all, but for those that do, it can make finding the “perfect” adjustment more difficult.
We believe that the morning tightness is from increased blood flow to the stomach and intestines during sleep which increases the stomach wall thickness temporarily.Remember, any swelling can lead to increased restriction.So, if you are experiencing this, be sure to discuss it with our physician’s assistants, Brian or Melissa, during your adjustment visits.Also, patients considering the band procedure are welcome to attend support groups to meet other patients and learn more about living with the band.For more information on our support groups, please call 702-384-8446.
A recent study out of Baylor University confirms findings which we have already observed in our practice.The health benefits of losing weight also apply to older patients and that weight loss surgery can be safely performed in the older population, provided they are healthy enough to undergo general anesthesia.You are never too old to get healthier.Here is the link to that report: http://www.upi.com/Health_News/2009/06/26/Bariatric-surgery-not-riskier-for-seniors/UPI-29531245990735/
Also check out this YouTube video of our 72-year-old patient Don.
