Eat. Move. Connect. Live life on purpose

Spotlight on Success Meet Jean Over my life, I “dieted” myself to “cheated” over the last year, but 250 lbs! All the diets worked – in moderation (I can’t eat two do- they just didn’t last. I gave up. nuts or two pieces of cake any- more) and exercise helps suppress Then, I decided to try bariatric my need to “cheat” and keeps me surgery, as I knew others who focused. Exercise is good for your were successful for years in keep- heart, health and mood, so I try to ing the weight off after surgery, incorporate it into my daily rou- including two acquaintances that tine, whether at the gym or taking had already started the program. stairs as often as possible or We supported each other, walking on breaks at work. celebrated successes and continue to encourage each other. For anyone who can’t maintain weight loss after years of The best part, I have kept the “dieting,” this may be the answer weight off for 18 months! And it for you! The only caveat is that is so easy to maintain the eating you must be willing to change style. I always tried to eat your eating habits and lifestyle healthy, but didn’t realize the habits forever. It is not something volume that I consumed in one that you do for a year or so, it is a meal (we really don’t need program for life. I just wish I had “seconds”). Now, if I chew each had the surgery years ago. But bite 30 times and lower my fork/ even at the age of 64, I am spoon after each bite, I find my- confident that I will be much self feeling “full” even before the healthier and happier in all my 30 minutes allowed are up! I have future years.

Eat. Move. Connect. | Issue No. 6 | Spring | Page 1 Eating for Health What is Intuitive Eating? With Amy Emch, RD, LD, CLC Intuitive eating, also known as mindful eating, promotes an all Intuitive Eating -foods-fit approach and brings awareness to the process of eat- When was the last time you really tasted, savored and enjoyed what ing. Traditionally with intuitive you were eating? When you weren’t obsessed about counting calo- eating there are no “good ries or carbs? When you weren’t worried about what you “should” foods” or “bad foods” and no or “shouldn’t” be eating? When was the last time you ate guilt-free foods are off limits. This may or enjoyed a meal at the table instead of eating in your car, at your differ for you depending on desk or in front of the TV? When was the last time you carved out where you are in the bariatric time for your meals, instead of rushing through them? surgery process because certain foods can cause complications if In our fast-paced, convenience-based and weight-obsessed society, introduced too soon after sur- we tend to eat food, but many of us don’t actually taste or enjoy our gery. Regardless of your surgery food. Many of us have become so hyper-focused on “eating clean” status, intuitive eating can be or low-carb that we forget to enjoy our food. Yes, food is meant to beneficial to practice because fuel our bodies, and yes, some foods can promote certain health ad- intuitive eating explores the vantages that other foods cannot, but that doesn’t mean that food who, what, when, where, why, can’t be pleasurable as well. and how we eat. While many of us are worried about eating correctly, others of us Ask yourself these questions and tend to eat mindlessly. Eating has somehow become part of other you may learn you eat for rea- activities instead of being an important occasion all on its own, sons you weren’t even aware of. probably because our society as a whole doesn’t see the value in taking the time to eat dedicated meals anymore. What our society does value, though, is productivity, so we often eat while doing something else, thinking that we are accomplishing more by multi- tasking. The funny thing is, we are not all that great at multi- tasking.

The human brain can really only focus on one task at a time. When you are doing two things at once, your brain is actually switching focus back and forth between tasks. So you may think that you are equally focused on eating and watching TV at the same time, but in reality you are mainly focused on your TV show. Why? Because your TV show is new and novel to your brain. Your brain focuses on the new information (the TV show) and you end up eating on autopilot because eating is familiar. Eating isn’t new to you. Additional Resources Mindless eating like this, or with other activities such as reading, driving and working, often leads to overeating and less satisfaction • Eat What You Love, Love with meals because your brain hasn’t been focused on eating. What You Eat by Michelle May, MD So how do we simultaneously address both mindless eating and a • Am I Hungry? website preoccupation with food? • The Center for Mindful The answer: intuitive eating. Eating • The Mindful Dietitian, website and blog

Eat. Move. Connect. | Issue No. 6 | Spring | Page 2 Try This Exercise

Eat a meal without any dis- tractions—no TV, no work, no books, no phones, no music, no people. Take a bite of your food and close your eyes. Think about the texture and the fla- vor of the food you are chew- ing. Appreciate what went into growing, raising or preparing Bringing Mindfulness To Meals the food that you are eating. Chew your food thoroughly, Ask yourself these questions to increase mindfulness with your taking at least 20 minutes to meals. eat your meal. How satisfied were you with your meal? Did Who Where it taste better than you • Who do I typically eat with? • Where do I eat my meals? expected? • Who do I prefer to eat with and At the table? In front of the why? TV? At my desk? In my car? The Big Question • Do the people I eat with • Where is the most relaxing Many people wonder if they pressure me to eat or not eat place I can eat to focus on will overeat “unhealthy” foods certain foods? my food? if they practice intuitive eating • When I eat alone do I eat more since, typically, nothing is off- or less? Faster or slower? Does Why limits. Many people tend to food taste different? • Why do I want to eat? indulge in “unhealthy” foods

• Am I physically hungry? at the start because they no What • Am I stressed, happy, an- longer feel guilty about eating • What do I typically eat? gry, bored or depressed? them, which is a good thing • What is it about the food that • Is it the time of day? because guilt never helps to makes me choose to eat it? • Am I associating eating promote long-lasting change Convenience? Taste? Texture? with another activity, such or a good relationship with Is it something I grew up as watching TV? food. After practicing intuitive eating? • Am I eating to avoid doing eating for awhile, though, something else? many people grow tired of the “unhealthy” foods that they When • Am I eating because this is used to crave because they are a special event or holiday? • When do I eat? paying more attention to how • Am I eating out of habit? • Do I get to eat according to my food physically and physical hunger cues? Or a How emotionally makes them feel. schedule? If intuitive eating resonates • What happens if I skip a meal? • How does this food make with you, talk to your dietitian Do I overeat later? me physically feel? about trying it and remember • How does this food make to practice it within the me emotionally feel?

bariatric surgery program recommendations.

Eat. Move. Connect. | Issue No. 6 | Spring | Page 3 Find a Positive Mindset

Having a set of positive man- tras or thinking about posi- tive outcomes can help with a “glass half-full” attitude to- wards your exercise activity. Repeat your manta once daily or any time when you need an extra pick me up. • I’m grateful I’m able to spend time doing activi- ties with my children (or Moving with Purpose grandchildren) • I’m glad I can do some- With Bonnie Buckingham, M.S., RD, LD, CDE thing for my health that isn’t taking another med- Find Your Groove ication Lets face it. Exercise it not always our favorite activity. Maybe it con- • I will seize the moment, rather than wait for a jures up images of wearing PE clothes in gym class and being forced to “perfect” time run around the track four times. Maybe your hand-eye coordination was less than stellar and you avoided sports like the plague. Whatever • I’m grateful for the ability to move my body and I the reason, exercise often evokes negative connotations. But, our bod- promise to take care of it ies are not made to sit still. They are wonderfully made to move in all • directions, sending life through every part of us. Moving your body is I’m doing this for me breathing life through it, reveling in its strengths and acknowledging • I am courageous and I its limitations. It’s feeling your body working, pumping blood, filling stand up for myself your lungs with air. This is a beautiful gift we have been given and it • I am a powerhouse, I am goes far beyond high school gym class. indestructible

It’s time to find your groove and take an active roll in your life. Put • I am conquering my ill- ness; I am defeating it yourself out there and try things. One of my favorite quotes is “Many steadily each day people die at twenty five and aren't buried until they are seventy five.” • My life is just beginning Don’t wait to start being active in your life and experiencing what the world has to offer. Some days will be harder than others to get up and • I love and approve of my- move, but like anything in life, the more you practice the easier it will self become. • I love and care for my body and it cares for me Exercising is an expression of self-love and self-respect. Every time • you choose to go for a walk instead of sitting on the couch, you are Every day, in every way, I am becoming better and choosing to care for yourself. Find one positive thing that you are better gaining from the experience and focus on the things you can do, not • I am transforming into the things you can’t. If you are having difficulty walking, focus on the someone who exercises fact that you can do chair exercises. If you have shoulder pain, focus regularly on your core and legs. Remember, physical activity is not a punish-

ment for your body. Celebrate your body’s ability to move around and find gratitude in being able to take an active role in your health.

Eat. Move. Connect. | Issue No. 6 | Spring | Page 4 Find Something You Enjoy Find a Fun Activity

Finding something you enjoy is key to sticking to your exercise plan long term.

For those who like YouTube: For those who like exercise videos: • Jessica Smith TV • Denise Austin • Yoga with Adriene • Richard Simmons (still rele- • Sarah Beth Yoga vant, still super fun) • Take a dance class • HASfit chair exercise • • Dancing with the Stars: Go for a hike • • Popsugar Fitness Dance Body Tone Put your favorite music on and dance around the • BeFit • Leslie Sansone Walking living room For those who are looking for a videos • Go to the playground or community: For those looking for something park with your kids (or grandkids!) • Barre3 (online and in the a little more intense: • Play Pokémon Go studio) • BodyRock TV • Play Wii Fit • Corvallis Community Center • Jillian Michaels (she’s scary, • Ride a bicycle (Tai Chi*, gentle Pilates, but is motivating) • Throw the ball around out- Zumba, active strides walking group) • Fitness Blender side or shoot some hoops • Go to a batting cage • Community Pools (aqua jog- • Take a spin class or another • Try a new class like Tai Chi ging, aerobics, etc.) aerobics class • Play tag • Albany Parks and Rec classes *Bonus: If you are struggling with pain, • Go swimming Tai Chi is recommended to fight • Plant and weed the garden fibromyalgia. • Explore a new city park

• Walk on the beach • Play hop-scotch • Rake the yard (*cough* you’re calling that fun?) • Try a TV exercise show • Try a YouTube exercise video • Walk your dog • Wash your car, really fast! • Play tennis • Go for an urban hike in town • Grab a camera and do some photo exploring • Walk indoors at a store or a mall

Eat. Move. Connect. | Issue No. 6 | Spring | Page 5 Body Image: How We Look, Feel and See Letter from the Editor

Ourselves Every day we’re exposed to Christina Mendoza, MA and Bella Vasoya, MA media images, societal expec- With social media and internet at our fingertips, we’re constantly inundated with pictures tations, news stories or blogs and viewpoints about how we should feel about our body; this includes our height, shape and weight. We can sometimes compare ourselves to others without knowing the many that are aimed at telling us we layers that make up one’s body image. need to do better or change Body image affects both men and women, and it’s not just about what we see in the mir- something about ourselves. Es- ror! Body image is also made up of our memories, assumptions and generalizations. sentially, that we’re incom- There are more ways to measure health than the numbers on a scale or clothing tags. plete. Society is obsessed with What we forget is that variety is part of our lives. We all enjoy different kinds of weather, weight loss and achieving the colors, hairstyles or even foot wear, but when it comes to body image, many people get “ideal” look. There is stress at stuck on “one size only.” We have a mental mix up and start to question why we don’t look and feel like models and celebrities. We forget that everyone is different and that every turn from diets, “clean these images don’t necessarily represent reality, or most importantly, health. eating” and unrealistic expec- tations from infomercials Most common body image concerns for metabolic surgery patients: showing fitness models doing

Hair Loss: This is normal after major surgery or rapid weight loss, and can be expected to the latest “exercise break- occur 3 to 6 months post-surgery. What can help? Time, patience, consistency with through.” This becomes even daily bariatric vitamin intake, and meeting daily protein goals. more confusing since living an “Double Vision”: Not seeing yourself the way others do, or continuing to “feel fat” despite active, whole food based diet weight loss and other positive health changes (such as lower A1C, blood pressure, conflicts with our convenience etc.). What can help? Take it one day at a time, challenge your negative thoughts, wear clothes that fit and make you feel good, and keep a pair of clothing from before based, fast food lifestyles. surgery so you can see the progress you’ve made. Many of us are left with feel- Adjusting to Different Social Situations/Relationships: Many people struggle with posi- ings of shame and guilt over tive and negative comments from others on their weight and shape after surgery, or not being able to live the per- struggles in their relationships. What can help? Think about how you might reply to fect lifestyle we see portrayed questions/comments ahead of time, and then practice! In terms of relationships, communicate, go to counseling or try a new activity together to increase connection. on social media. The next few Excess Skin: This is a common fear for patients. The areas most affected include the newsletters are going to take a abdomen, chest, arms, buttocks and thighs. What can help? Build muscle – include new approach. Instead of fol- weight lifting both pre- and post surgery. Increase your water intake. Consider skin lowing mainstream media, removal surgery – often considered a cosmetic procedure and is therefore, generally which often promotes a one- not covered by insurance. size fits all mentality, let’s find Try body compassion exercises, such as mirror work. Intentionally stand in front of a a sustainable approach to mirror, and say positive, motivational and encouraging things about your body. Prac- health that works for you. So tice often, but start small. This may be challenging and may bring up uncomfortable far, dieting and self-shaming thoughts or emotions, that is okay. Just notice these thoughts and let them be. The have not worked to make us purpose of mirror work is to learn to sit with negative thoughts, knowing they will pass, while still being able to appreciate your body. healthier. We believe that you are enough, just as you are, and Most importantly, celebrate what your body can do! Feeling comfortable in your own skin we want to help you live your is one of the best gifts you can give yourself, you’re worth it! best life possi- ble—however you define it.

Samaritan Weight Management & Metabolic Surgery Institute - Bonnie B. 3517 NW Samaritan Drive, Suite 100 | Corvallis, OR 97330 541-768-4280 samhealth.org/WeightLoss | SamaritanStories.com

Eat. Move. Connect. | Issue No. 6 | Spring | Page 6