Josh Perez Fitness

Choosing to have weight loss surgery is an important and complicated decision. You will need to have detailed discussions with the physicians involved in your care in addition to doing your own research! Print out this checklist I provided to take with you on your next doctor’s appointment to cover some preliminary questions about your potential weight loss surgery.

• What types of weight-loss surgery are available, and how do they differ?
• Have I explored other weight-loss options to the extent that I should?
• Are my expectations of weight loss after surgery realistic?
• Do I have weight-related conditions that could be aided by surgery, such as heart or
  lung disease, diabetes, high blood pressure, or obstructive sleep apnea?
• Do I have a Body Mass Index (BMI) of 40 or over, or a BMI of 35 with an obesity-related condition?
• If I elect to have surgery, what can I expect during recovery? What type of diet and exercise plan will I need to follow after surgery?
• Is there a reputable surgeon in my area who can perform this surgery?
• Does my insurance cover any costs for weight-loss surgery? How much does surgery cost?
• What other costs can I expect to incur?
• How many patients typically have some type of follow-up cosmetic surgery? What does that usually cost?
• Am I fully aware of what this surgery means for me?
• What should I tell my family and friends to make sure they are supportive of me if I choose to have this surgery?
• What are the risks of this surgery? How will I handle potential problems of surgery, such as excess skin or returning to old eating habits?

Honestly, choosing to have weight loss surgery should be the absolute last resort. I always recommend consulting a personal trainer on a lifestyle change first as opposed to the miracle pill! The cost - benefit ratio will save you quite a bit. Remember, the personal trainer will supply you with a lifetime of education to maintain and keep a healthy lifestyle.

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Up to 80 percent of those with diabetes go on to develop heart and blood-vessel diseases. Because of this strong link with heart disease, it’s important for those with diabetes to take extra steps to protect their health. If you already have diabetes, you can delay the progression of the disease.

You can prevent or slow the development of heart, blood vessel, and other complications by following a heart-healthy lifestyle and by knowing what type of foods to consume, in particular, the correct percentages of carbohydrates, protein, and fats. I recommend the eDiets Living with Diabetes Meal Plan program which is offering a get one FREE week of meals with your first eDiets order. Here is the following list of diabetes-specific steps to take:

1. Check with your doctor about physical activities that are best for you.
2. Eat your meals and snacks at around the same times each day.
3. Take your diabetes medicine at the same times each day.
4. Check your blood sugar every day. Each time you check your blood sugar, write the number in your record book.
5. Call your doctor is your numbers are too high or too low for 2 to 3 days.
6. Check your feet every day for cuts, blisters, sores, swelling, redness, or sore toenails.
7. Take any prescribed medication for other conditions, such as coronary heart disease.
8. Check with your doctor about taking aspirin each day if you have heart disease.
9. Brush and floss your teeth and gums every day.

In order to promote the awareness of diabetes, the America’s Diabetes Superstore.com is offering a free glucose monitor. Click here to receive a Free Glucose Monitor.. Also, you can recieve a Free Diabetes Self Management Subscription from American Diabetes Wholesale, to help promote the awareness of this disease.

Visual images can be powerful tools in helping you reach your goals. There are lots of creative ways to use this motivation technique, such as posting an image of your goal where you’ll see it most, in your car visor, on a bathroom mirror, or on the refrigerator. Visual images can also help you reach your fat loss goals. Create a chart to measure your progress, display before and after pictures, or get a brochure of the vacation destination you’ll visit after you reach your goal. These are all good ways to constantly remind yourself of the commitment you’ve made.

Start with a Long-Term Goal. Picture the effect it will have, how your life will be different, what you would be able to do differently. Think of the strategy you’ll use and who can help you. This is your blueprint. Before you do anything else, write that goal down. Memory studies indicate that the brain forgets 80% of detail within 24 hours and 99% within two weeks. Writing it down keeps the goal fresh and clear in your mind.

Next, create a timeline. This begins with a target date, which you’ve probably already set. Now you have Point A and Point B; what are the steps along the way that’ll take you from one to the other? Think of a series of Medium-Term Milestones you can use to keep momentum high and the path straight. Milestones can also be achievements that have nothing to do with the scale. Maybe sign up for a bootcamp that you wouldn’t have been able to do last year.

Finally, plan out the Short-Term Actions that will get you to your first Milestones. These are your daily and weekly nutrition and fitness goals. This is how doing just a little bit every day can help you reach even your biggest goal. By doing these Actions, you stay on track and a permanent, healthier lifestyle is just a matter of time.

Realistic: Start off with a goal that isn’t too ambitious, so you can sooner experience the thrills of success. Build toward grander goals to keep your motivation high.
Specific: Make sure it can be measured and tracked.
Clear Thought: Find a photo depicting or symbolizing what you want. The clearer the point of the whole thing is, the easier it is to stay focused.
Valuable: Remind yourself why you want to succeed in the first place.
Timely: What do you wish for? This is the goal that will hold your attention the most. There’s no reason our wishes can’t become our goals.
Reward: Every little bit of positive reinforcement helps.

Trying to save money, food companies introduced high fructose corn syrup into the food market in the 1970s. Sweetening manufactured foods this way is profitable, because it is less expensive and much sweeter than sugar, yet easy to transport because of its liquid state. Today high fructose corn syrup is found in a variety of foods from soda pop to ketchup, fruit drinks to salad dressings, cereals, breads, flavored yogurt, and sauces.

High fructose corn syrup became popular as a sweetener in the 1980’s when improvements in its manufacturing made it cheaper than cane or beet sugar. While there are potential health consequences to the over-consumption of any type of sweetener, high fructose corn syrup carries additional risks because of its high fructose content and the way it is metabolized in the body.

While the consumption of table sugar triggers the secretion of insulin and leptin, which signal your body that you are full, High fructose corn syrup does not. Consumption of foods containing high fructose corn syrup could contribute to increased caloric intake and weight gain.

Consumption of high fructose corn syrup can elevate triglyceride levels, which can increase the risk of heart disease.

High fructose corn syrup can upset the magnesium, copper, chromium, and zinc levels in the body, which could lead to deficiency diseases like bone loss. In 2001, the average person consumed 62.6 pounds of high-fructose corn syrup. In the U.S., the average person consumes more high fructose corn syrup than sugar.

What is Fructose?

Fructose, a monosaccharide, is sometimes called “fruit sugar” because it is naturally found in fruits. Fructose is also found in honey, and is a component of table sugar (sucrose), which is a disaccharide composed of fructose and glucose.

When we eat most carbohydrate foods, the blood sugar level increases and insulin is secreted to transport the sugar into the body’s cells. Besides helping to transport blood sugar, insulin also triggers the release of a hormone called leptin. Leptin helps control hunger by signaling the brain that the body is full and therefore to stop eating.

The interesting fact about fructose is that it is metabolized in a totally different way than other carbohydrates. It does not stimulate or require insulin for transportation to the cells. Since there is no need for insulin release, there is also no secretion of leptin. Therefore the feeling of satiety is altered, you continue to eat and possible overeat.

Is Fructose the Enemy?

Fructose should not be eliminated from your diet. It is primarily found in fruits, which provide a wealth of nutritional benefits to the body. Fructose found in fruits is fine! However, are we setting up our bodies for damage by constantly feeding it foods that have been filled with sucrose (fructose and glucose) and heavily loaded with high fructose corn syrup, which is approximately one-half fructose?

What the Research Says:

A few studies have demonstrated that participants who consumed soda sweetened with high fructose corn syrup did not reduce their total caloric intake to compensate for excess calories consumed as high fructose corn syrup (compared to subjects who drank artificially sweetened soda). The data suggests that high fructose corn syrup does not provide the body with a sense of fullness. This may cause an increase in excess calorie intake, leading to weight gain.

A recent study conducted by the University of Cincinnati provided additional information. Mice freely consumed either water, fructose-sweetened water, or soft drinks. The researchers found increased body fat in the mice that drank the fructose-sweetened water and soft drinks—even though these animals decreased the amount of calories they ate from solid foods.

Whenever possible, avoid food products that contain high fructose corn syrup and refined table sugar. This is not a magical cure for weight loss, but the preliminary research indicates that it may play a role. These foods often have very little—if any—nutritional value.
Take inventory of your refrigerator, freezer, and pantry.

Here are some tips:

• Start reading the fool labels
• If high fructose corn syrup is one of the main ingredients (which are listed in descending order on the food label), scratch it off your grocery list—permanently
• Try to limit foods that have “sugar” as one of the first ingredients
• Start shopping around the perimeter of your grocery store; this is where you will find the foods in their natural, unprocessed state
• Fill your grocery cart with low fat dairy products, fresh fruits and vegetables, lean meats, eggs, beans, peas, lentils, nuts, seeds, whole grains, cereals and breads

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A home gym adds convenience and privacy to your workouts. When you exercise at home, you save time, money, and the rush hour headaches (on the road and in line for the elliptical). Although you might be cautious due to budget and space limitations in your house, building a home gym isn’t as impractical as you might think. After all, gym memberships can occupy a large portion of your budget at several hundred dollars per year, and many aren’t family friendly either. Your gym can be as simple or complex as you want. Here is my top recommendation for a home-gym from Bowflex Xtreme XTLU. Consider the following pieces of equipment:

Dumbbells will help you start a strength training routine. These are often made of metal, but can also be covered with a rubber material to keep them from slipping out of your hands. Expect to pay $15-$20 for a pair of 5-pound weights. Prices will increase as the weight goes up.

A great suggestion I can give on these would be the Bowflex SelectTech Dumbbells! are huge space savers and on sale!

Resistance bands are great because they are compact, portable, and allow for a wide range of motion. Resistance bands or also known as Thera-Bands come in three or four different levels of resistance and usually run around $15 for one band. These can be used pretty much any way that a dumbbell can be used, so if you are in a budget crunch, these might be the better option. Plus, they’re great for kids, most of whom are able to lift light resistance but shouldn’t lift heavy weights, and the tubes themselves are pretty indestructible. I found them here at Amazon for a great deal!

A Stability (Swiss, Balance, Physio) ball, no matter which name it goes by, is simply an over-sized inflatable ball. These are extremely versatile. You can sit, lie, and balance on them during almost any exercise, rather than investing in an exercise bench. Plus, this unstable surface targets your core muscles and improves your balance and coordination. The balls come in different sizes (based on your height and weight), and a rainbow of colors, and cost around $25 apiece. Another great choice for kids! Take a look here at these Stability Balls!

An Exercise mat will allow you to stretch comfortably, cushion your body during floor exercises (from crunches to modified pushups), and prevent slipping while lifting weights. Plus, they can roll up out of the way for storage if your space is limited. For about $20 you can get a sticky mat (for Pilates and yoga), which is thin–but better than a hard floor. The price goes up for larger and thicker mats. Here are some great Pilates and Yoga Mats to choose from!

Workout DVDs can be great for the whole family, no matter what your goals. There are many workouts made specifically for men, children, pregnant or postpartum women, and even families. It’s always better to have variety, so that way to you don’t easily bore or get distracted. Here are some great Workout DVDs to choose from!

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If you think your child is overweight, check with your doctor first. She can help you evaluate your child’s weight and develop an action plan for weight-management. Your doctor may refer your child to see a dietitian who can help your child meet their nutrition goals. Typically, professionals will recommend one of three weight management options:

• Slow down the rate that your child is gaining weight
• Stop your child from gaining weight (maintain weight)
• Lose excess weight

When children are involved, any weight loss program should be monitored by professionals, such as your doctor and dietitian. When changing your family’s lifestyle to emphasize healthy, long-term lifestyle changes, be sure to avoid:

1. Fad diets and quick fixes–these usually result in unsafe, short-term weight loss
2. Programs designed for adults–most commercial programs are not appropriate for children
3. Weight loss camps and clinics–even though these are marketed to children, they often promise unrealistic results

As a parent just set the right example in the very beginning. Teach your child about healthy eating, importance of exercise, and social involvement. Learning these fundamentals early life will have a major impact on your child’s future! Set the right tone and you will never have to worry about your child’s embarrassment or having any social disorders.

1. Fish: Fatty fish like salmon, tilapia, and cod are rich in omega-3 fatty acids. And that’s a good thing, because our bodies cannot produce those essential lipids naturally. By adding omega-3s to your diet, though, you can bolster your skin barrier - that is, the layer of lipids that holds onto moisture and keeps irritants out.

   There is even evidence that the skin-strengthening effects of omega-3s can improve chronic skin conditions like rosacea and atopic dermatitis, but more research is necessary to confirm that link.

   Furthermore, many types of fish (like, once again, salmon and cod) are rich in vitamin D - as dermatologists increasingly emphasize sun avoidance, we also need to emphasize the importance of finding other sources of this vitamin, which is produced during sun exposure.

   Don’t eat fish? Many eggs are now fortified with omega-3 fatty acids, and plant sources include flax seed and flax seed oil, walnuts, pecans, and hazelnuts. And a daily vitamin D supplement is a good idea for vegans and meat-eaters alike.

2. Green Tea: It’s inexpensive, easy to add to your routine, and one of the best-researched and most powerful antioxidants around. That’s why green tea is my go-to antioxidant: I drink at least three cups a day to fight aging and inflammation. Some studies even suggest that the antioxidants in green tea reduce one’s risk of skin cancer. So put down that soda and start drinking your way to healthier skin!
3. Broccoli: Rich in vitamins A, C, and K (among many other nutrients), this veggie does more than its fair share of nutritional work. Vitamin A decreases oil production, vitamin C is a powerful antioxidant, and vitamin K can help prevent bruises. So whatever ails you, this green wonderfood might be just what the doctor ordered.
4. Safflower or Sunflower Oil: Omega-3s get a lot more talk, but omega-6 fatty acids - like the linoleic acid in these two oils - are also important for healthy skin. Like omega-3s, they help prevent dry skin and inflammation; they’re also essential for the formation of prostaglandins, hormones that keep all the cells of the body functioning well.

   While many diets are actually quite high in omega-6s - sometimes even too high - the key is to get the good ones and not unhealthy versions, like hydrogenated oils. So try sautéing your salmon or broccoli in a little safflower or sunflower oil and double those skin-soothing benefits!

5. Almonds: When it comes to boosting skin’s defenses against aging, inflammation, and even skin cancer, antioxidants are so important that I’m going to add another to my list: A handful of almonds every day boosts your levels of vitamin E, one of the most important antioxidants for skin health. Studies also suggest that consuming vitamin E orally can increase the levels of this moisturizing vitamin on your skin’s surface - great news for anyone prone to dry skin.

You stayed up late last night to finish a project, woke up groggy only to realize that you’d slept through the alarm clock, skipped breakfast, then almost fell asleep in the middle of an important morning meeting. It’s now mid-afternoon and, as you’re having yet another cup of coffee to stifle yet another yawn, you realize you’re seemingly sleep walking through your days.

You’re not the only one. Nightly sleep for the average American has dropped from 10 hours (before the invention of the light bulb) to 6.9 hours, with a third of adults now getting even less than that! In fact, nearly half of all adults admit they sleep less so they can work (or play) more, according to the National Sleep Foundation (NSF). Although most experts agree that the average adult needs eight hours, most of us have burned our candle at both ends.

But how do you get off this “sleep deficit” merry-go-round? It’s easy to say, “get more sleep” but what if you’re simply spending frustrating hours tossing and turning, and having trouble finding deep slumber?

First, it’s important to be aware that sleep is not a passive activity. Healthy sleep is every bit as valuable to your overall well-being as exercise and good nutrition. Research shows that a lack of deep sleep (as opposed to irregular or fragmented sleep) undermines the body’s ability to fight off disease. Perpetual sleepiness can reduce the quality and quantity of your work by a third, according to the NSF. In fact, if you’re sleep-deprived you’re likely to have higher concentrations of sugar in your blood, which could contribute to development of a pre-diabetic condition.

If you’re having major problems in your sleep life, you probably should consult a doctor. But for most of us who are having trouble sleeping, there’s a simple cure: exercise. Working out regularly has been shown to reduce episodes of insomnia. What’s more, it promotes improved sleep quality by producing smoother, more regular transitions between the cycles and phases of sleep.

Moderate exercise lasting 20 to 30 minutes three or four times a week generally results in better sleep and more energy. You may have to find your own exercise rhythm-– some people can exercise any time, while others do better if they work out in the morning or afternoon, not near bedtime. But, vigorous exercise during the day and mild exercise before bedtime will not only help you fall asleep and stay asleep more easily, but will increase the amount of time you spend in deepest sleep phase (Stage 4 sleep).

In fact, in a study on sleep patterns of adults aged 55 to 75 who were sedentary and troubled by insomnia, exercise was shown to play a key role. Researchers at Stanford University School of Medicine asked these adults to exercise 20 to 30 minutes every other day in the afternoon by walking, engaging in low-impact aerobics, and riding a stationary bicycle. The result? Time required to fall asleep was reduced by half, and total sleep time increased by almost one hour.

Exercise offers many other mental benefits such as:

• Reduces stress by helping to dissipate the lactic acid that accumulates in your blood
• Sharpens your brain by increasing the amount of oxygen available
• Eases built-up muscular tension
• Strengthens and stimulates your heart and lungs
• Stimulates your nervous system
• Increases your production of endorphins— those little substances which create a sense of well-being and increase your body’s resistance to pain
• Stimulates release of epinephrine, a hormone that creates a sense of happiness and excitement
• Increases deep sleep, as the brain compensates for physical stress

As an adult, you need to exercise and maintain a good level of fitness for your health–to manage your weight, prevent diseases, reduce stress, and be able to accomplish normal activities of daily living, from carrying groceries to cleaning the house.

Children need to be fit for the same reasons as you. Physical activity has the same benefits, including better sleep, and in some cases, improved behavior and attention. So how much is enough for your child?

Developmentally, 6 to 12-year-olds should have the ability to perform more complex movements, develop hand-eye coordination, and understand rules for games and sports.

Experts recommend about 1-1/2 to 2 hours of physical activity for school-aged kids, including moderate-intensity activities like swimming, bicycling, outdoor play, jumping rope, and team sports. Younger children should focus on non-competitive sports and gradually move into competitive sports as they get older.

As a parent, try to plan for 30-60 minutes of structured, chaperoned, planned activity while providing plenty of sporting and activity equipment in your home. Allow time (60+ minutes) for unstructured play as well.

So often we daydream and think of some far-off goal that we would like to achieve. “I want to have 6 pack abs for summer, or ” “I want to run a marathon”, “I want to be more efficient at my job,” etc. It’s not difficult at that point to break it down into short-term goals… practice some new exercises in the evening, run on the weekends, or arrive an hour earlier at work. You get in a groove and suddenly you’re on the way to reaching that long-term goal.

However, there are so many other goals where that groove is tougher to find once you get started. You begin to feel overwhelmed or discouraged as you think about the long dark road ahead.

This is where medium-term goals and a reward system can really make a difference. A good medium-term goal can keep the “fire” burning. For the examples above you might set a medium-term goal to train 15 longer than normal, or to run a half marathon, or create one new idea that will help your co-workers. Some may take longer than others, but bridging the gap between short and long doesn’t make the long dark road seem endless.

You still might get bored and not feel the same enthusiasm as you did early on, and that is why it’s important to have a reward system. So, if you have your long-term and short-term goals, and you’ve just come up with your medium-term goal, it’s time to reward yourself for progress. An example: if you achieve 90% of your weekly goals, take yourself out to dinner. If you achieve the weekly goals a total of eight times, buy yourself a new toy. If you achieve a medium-term goal, buy something for your house. For achieving a long-term goal, take a nice long vacation!

You don’t have to go into debt to reward yourself… but I think the little extra money you shell out to stay motivated will be worth it in the long run. You’ll gain more than just having washboard abs in summer, running a marathon, or being better at your job; you’ll gain all that comes with it! Your life will have become enriched along the way and your self-esteem will skyrocket because you’ve reached something you’ve always dreamed about!

Not to mention that you will have a healthier and better looking you!.

I thought this was a great article that should be seen by everybody in the fitness industry.

Who’s to blame for the obesity epidemic? The suspects are many, from television to schools to parents. A growing number of people are arguing that one culprit – the food and beverage industry – is getting off relatively easy.

Fashion magazines, infomercials, and our own past failures seem to place all of the blame on the individual. We’re constantly reminded that we’ve screwed up, or that we’re not good enough, or that being overweight is the result of some personal defect.

Personal choice and personal responsibility play huge roles in building a healthy lifestyle. Nobody can do it for you, but throwing up your hands, feeling powerless, and blaming other people is no answer. But recognizing the effect that food and beverage marketing can have on your psyche, attitude and actions is important too. When you recognize what they’re doing, you can more effectively fight back and make your own informed decisions.

“The food industry is changing, but slowly,” says Dr. Kelly Brownell, author of Food Fight, a look at America’s obsession with food and what we can do about it. “Dieters can become ‘media literate.’ This means being vigilant to and upset about the multiple layers of persuasion the industry uses to get them and their children to eat unhealthy foods (not only the obvious food ads on TV, but product placements in shows and movies, pricing strategies, etc.).”

According to Dr. Brownell, we should pay particular attention to:

• Portion sizes that are getting out of hand
• Value pricing that encourages consumption
• Food and beverage marketing to children
• The presence of sugar (a 20 oz bottle of Coke has 15 teaspoons)
• Lifestyle choices that promote overeating, such as television and eating out
• Gaining easy access to healthy food

A good place to start looking at is in school. Many of us would be shocked to learn just how sugar-packed and calorie-laden school food really is. Menu choices are often very limited and surprisingly unhealthy. Faced with these choices every day, it’s no wonder more than 15% of teenagers are overweight. They can’t win this fight on their own. You have to help your schools make choices for them. Talk to your school boards and principals. Ask that soda machines be removed and that menus follow USDA nutritional guidelines.

Says Dr. Brownell, “School systems all around the country are taking on this issue, first by getting rid of soft drinks in vending machines. This movement is growing and will probably be joined soon by more organized efforts to get rid of unhealthy snack foods, improve school lunches, and increase physical activity.”

At home, it’s important to think critically about what you’re eating. People make mistakes all the time, thinking that they’re eating healthy when they’re really not. Mainly, it’s because they’re not paying quite enough attention. For example, Dr. Brownell cites parents giving their kids “sugared drinks with fruit in the name or sports drinks, thinking kids are getting something healthy,” is a common mistake, along with “eating whatever is in a bag, box, or bottle, thinking they are having just one serving,” when it could easily be 2, 3, or more.

It’s never too late to start. In fact, today you can take a few simple steps to make your kitchen healthier. Dr. Brownell suggests starting by immediately throwing out “soft drinks, sugared cereals, high calorie snacks, and almost any product with a cartoon character or celebrity attached.”

The food and beverage industry is a formidable foe. While the “5 A Day” vegetable and fruit program gets $2 million to promote its message, the Altoids mints brand alone is free to spend $10 million. With so much money and so many resources behind them, it’s easy to see how this could affect your food choices.

There are many tactics at your disposal to ensure a refreshed and invigorated feeling when you arrive. Believe it or not, nutrition is pretty basic. Step No. 1 – drink plenty of water. Dehydration can cause fatigue and make you feel just plain lousy. Yes, this will mean more rest stops and bathroom breaks. Trust us, it will be worth it in the long run. As a special note, alcohol causes dehydration. Drinking alcohol on the plane (or even the night before your trip) is not the wisest course of action. If you do order a glass of wine or two, make sure to match every drink with an extra cup of water.

Try eating an extra-healthy meal the night before leaving. Your body will be better prepared to handle the rigors of traveling. Load up on foods you think you might be skimping on during the trip, such as fruits and vegetables. Don’t go overboard on the calories; just make sure you’re getting as much out of your meal as you can, nutrient-wise.

We all know that rest area food and airplane meals aren’t so great. Either they taste horrible, or are so loaded with the bad stuff (fat, grease, sodium) that you know you’ll be doing your body a disservice by consuming them. So what can you do? Bring some food with you! That doesn’t mean packing an oversized cooler (although you can if you have room in the car). It means bringing small, easy to pack, easy to eat, nourishing foods. Items such as nuts, fruit, energy bars, granola, or raw veggies are simple snack ideas. Individually wrapped items are especially useful when traveling. Pull one out, munch down, and at the next stop, pitch the wrapper (in a trash can of course).

It’s key to eat at regular intervals throughout the day. Don’t skip meals just because you’re “making good time.” You’ll need the energy. When it comes down to it, use your head. Try to eat as healthy as you can, just as you would any other day.