4 Fall Fitness Tips

4 Fall Fitness Tips

This is a great time of year to enjoy exercise outside. The sun, mild weather, and cooler evenings are perfect for a walk, run, or bike ride. Soon, we will start to lose sunlight and warm days, which means many people will find it hard to squeeze in a workout.

Follow these simple steps to avoid the time change blues:

1 - Plan Ahead

Decide on your indoor or outdoor exercise in advance. Decide which time of day is best for you and plan accordingly. If morning is when you want to exercise, for the morning have your clothes ready to go. Forevening workouts, bring a change of clothes with you.

2 - Willingness to Change

Be willing to change your routine depending on the seasons. Changing your routine can help the body burn more calories and avoid boredom.

3 - Workout DVD

Have an efficient and effective DVD at home, like the 3-Step Toning DVD. This can come in handy if the day got away from you,  it's dark or you have no desire to go to the gym.

4 - Fuel Your Body

Lots of fruits, vegetables, and water will help your body stay energized longer.

You don't have to let your fitness go through the winter. Start planning today and maintain your fit body.

fitness and quick weight loss

As many of you know, bariatric vitamin supplementation is very important following weight loss surgery in order to prevent micronutrient deficiencies. Gastric Bypass, Sleeve Gastrectomy and Adjustable Gastric Banding are the three most common procedures being performed in the United States and around the world. There are over 100,000 of these procedures being done annually in the USA alone. Due to malabsorption and decreased food intake with limited variety, the body has lost the ability to absorb crucial vitamins and minerals and the levels taken in through your diet are not nearly high enough. Continued education should be given pre and post operation concerning the importance of proper supplementation. Practitioners should keep in mind that overwhelming a patient with a difficult or expensive daily vitamin regimen will ultimately lead to decreased patient compliance and will lead to poor outcomes and an increase in complications.Vitamin deficiencies commonly seen in the bariatric patient should be corrected before surgery as a decrease in food intake and food intolerances can exacerbate these deficiencies after surgery. Commonly seen post-operative symptoms such as nausea, vomiting, and diarrhea can also negatively affect vitamin and electrolyte imbalances.Vitamin and mineral supplementation after weight loss surgery is critical to maintain proper health and nutritional intake. Micro-nutrient deficiency is the most common side effect from bariatric surgery and is more prevalent in gastric bypass due to the malabsorptive component of this procedure. This typically occurs in approximately 21% of patients. Sleeve Gastrectomy has considerably less malabsorption when compared to Gastric Bypass but absorption of some vitamins and minerals post-surgery are compromised. Malnutrition and poor dietary intake are the main factors that lead Adjustable Band patients to require significantly higher amounts key vitamins and minerals.Frequently seen deficiencies after weight loss surgery include: Vitamin D, iron, B12, folate, thiamine, and calcium. These deficiencies can lead to side effects such as easy bruising, loss of hair, lack of energy, fatigue, weakness, depression, irritability, constipation, memory loss, etc... Patients should be made aware of these common signs and symptoms and encouraged to call their health care providers if any of these occur.Taking a chewable multivitamin is the easiest and most effective way of reducing the risk of micronutrient deficiencies in the body after bariatric surgery. A chewable bariatric vitamin ensures successful absorption by beginning the digestive process in the mouth. Chewing breaks down the multivitamin to its most biologically available form and gives the digestive tract the distinct advantage of absorbing all the bariatric vitamins and minerals possible. In contrast, taking a capsule delays the absorption of supplements being taken. The shell of the capsule must be broken down in the digestive tract before absorption can occur. When and where this takes place cannot be determined with 100% accuracy.Patients should find a bariatric vitamin and mineral formulation that is made specifically for those who have had weight loss surgery. This formulation should have dramatically higher percentages of fat soluble vitamins A,D, and E, B12, Folic Acid, iron, and Calcium. The supplement should also include chelated forms of minerals which increases and enhance absorption. Those patients taking anti-coagulants such as warfarin and coumadin must be sure to avoid formulations containing Vitamin K. Patients who suffer from migranes should consider a product that is sweetened with sucralose (Splenda) rather than aspartame. Blood work for early detection of underlying deficiencies should be checked on multiple times in the first year immediately following surgery and then on an annual basis for life.Affordability, taste, and an easy daily regimen are the most important factors that influence if a patient will be compliant with proper supplementation after weight loss surgery. Expecting a patient to purchase multiple products and spend $60-$70/month realistically will not happen. Compliance is hindered further based on how many times during the day their vitamin must be taken. Frequently, patients present with associated comorbidities, including T2DM, polycystic ovarian disease, metabolic bone disease, lipid abnormalities, fatty liver, degenerative joint disease, hypertension, gastro esophageal reflux disease, and obstructive sleep apnea. These comorbidities often require pharmaceutical treatment and adding a difficult vitamin regimen will make compliance nearly impossible.To enhance the transition to a healthy lifestyle after bariatric surgery and to prevent weight regain and nutritional complications, all patients should receive care from a multidisciplinary team including an experienced primary care physician, endocrinologist, or gastroenterologist and consider enrolling postoperatively in a comprehensive program for nutrition and lifestyle management. This should include the intake of bariatric vitaminsPractitioners and health care providers should feel comfortable recommending a product that tastes great, is affordable, and has an easy and manageable daily regimen for their patients. Compliance will lead to improved outcomes, fewer complications, and healthier patients.Article Source: http://EzineArticles.com/7676818vitamins and minerals post-surgery are compromised. Malnutrition and poor dietary intake are the main factors that lead Adjustable Band patients to require significantly higher amounts key vitamins and minerals.Frequently seen deficiencies after weight loss surgery include: Vitamin D, iron, B12, folate, thiamine, and calcium. These deficiencies can lead to side effects such as easy bruising, loss of hair, lack of energy, fatigue, weakness, depression, irritability, constipation, memory loss, etc... Patients should be made aware of these common signs and symptoms and encouraged to call their health care providers if any of these occur.Taking a chewable multivitamin is the easiest and most effective way of reducing the risk of micronutrient deficiencies in the body after bariatric surgery. A chewable bariatric vitamin ensures successful absorption by beginning the digestive process in the mouth. Chewing breaks down the multivitamin to its most biologically available form and gives the digestive tract the distinct advantage of absorbing all the bariatric vitamins and minerals possible. In contrast, taking a capsule delays the absorption of supplements being taken. The shell of the capsule must be broken down in the digestive tract before absorption can occur. When and where this takes place cannot be determined with 100% accuracy.Patients should find a bariatric vitamin and mineral formulation that is made specifically for those who have had weight loss surgery. This formulation should have dramatically higher percentages of fat soluble vitamins A,D, and E, B12, Folic Acid, iron, and Calcium. The supplement should also include chelated forms of minerals which increases and enhance absorption. Those patients taking anti-coagulants such as warfarin and coumadin must be sure to avoid formulations containing Vitamin K. Patients who suffer from migranes should consider a product that is sweetened with sucralose (Splenda) rather than aspartame. Blood work for early detection of underlying deficiencies should be checked on multiple times in the first year immediately following surgery and then on an annual basis for life.Affordability, taste, and an easy daily regimen are the most important factors that influence if a patient will be compliant with proper supplementation after weight loss surgery. Expecting a patient to purchase multiple products and spend $60-$70/month realistically will not happen. Compliance is hindered further based on how many times during the day their vitamin must be taken. Frequently, patients present with associated comorbidities, including T2DM, polycystic ovarian disease, metabolic bone disease, lipid abnormalities, fatty liver, degenerative joint disease, hypertension, gastro esophageal reflux disease, and obstructive sleep apnea. These comorbidities often require pharmaceutical treatment and adding a difficult vitamin regimen will make compliance nearly impossible.To enhance the transition to a healthy lifestyle after bariatric surgery and to prevent weight regain and nutritional complications, all patients should receive care from a multidisciplinary team including an experienced primary care physician, endocrinologist, or gastroenterologist and consider enrolling postoperatively in a comprehensive program for nutrition and lifestyle management. This should include the intake of bariatric vitaminsPractitioners and health care providers should feel comfortable recommending a product that tastes great, is affordable, and has an easy and manageable daily regimen for their patients. Compliance will lead to improved outcomes, fewer complications, and healthier patients.

Losing Weight In Midlife

Most people are caught off guard when they enter midlife and find themselves gaining weight all of a sudden, when nothing else has really changed in their lives. Midlife means many changes and if you're not careful, putting on pounds will be one of them! Use the following tips to avoid the cliche of midlife weight gain or to help get rid of those pounds that have snuck up on you.

1. Engage in more physical activity. You don't need to be a triathlete in midlife, just a little more active than in previous years. Although rest is important, too much of it will accelerate weight gain and deprive you of energy. Stay active throughout the day by taking the stairs instead of the elevator, your bike instead of the car and not sitting for long periods of time in front of the TV or PC.

2. Watch what you drink and between meal snacks. Stop drinking soda and decadent coffees. This will cut out a big source of unnecessary calories from your diet. Most of those things are pure sugar and you will benefit much more from water and natural fruit juices. Try drinking green tea when you crave a warm cup of something and ice water with real lemon when you're thirsting for something cold and refreshing. Both will work with your body, strengthen your immune system and provide you with beneficial antioxidants and both can help you lose weight.

3. Release stress. Later in life, stress becomes even more dangerous. Not only does it contribute to weight gain, it adds to heart disease and high blood pressure, among other things. This is a great time to learn how to put stress in its place and enjoy more of life! Enjoy meditation, music, gatherings with friends and regular exercise to combat the stress that can so quickly pack on the pounds.

4. Eat for your metabolism. Midlife means certain changes for your body that should be accommodated with healthier foods. Look for ingredients that are pure and natural and stop cooking with butter and salt. Adopting a better way of preparing meals will eliminate a significant amount of calories and other things your body can't really use. Educate yourself on what to eat and the best ways of making meals. Avoid eating too much late in the evening and start every day with energizing foods that keep your metabolism going strong.

5. Start or join a group. Studies prove that a group of people accomplish more than an individual on their own. Working with a group also increases your likelihood of long-term success. Join with others of your age who are facing the same problem and work together to achieve or maintain a healthy weight. Schedule walks, yoga classes, swim meets and other activities that keep you social and in shape.

Maintaining a healthy weight gets much more difficult in midlife and beyond. Take control of your weight now and reduce your chances of the accompanying conditions, like heart disease, diabetes and arthritis. The effort you put in will be well worth the results you achieve!