In This Issue
* Look Into My Eyes, You Are Getting Sleep?
* Experiencing Numbness
* Back on Track with Barbara
* Recipe: Grilled Lemon Chicken
* Inspiration to Lose
Story: Bill Burkett
I have always been one who has no
appreciation of sleep. I felt too much sleep was just a waste of
time. There was so much living to do, and I never wanted to
sleep my life away. But I never stopped to think how a lack of
sleep might have affected my health and my weight.
Sleep affects the part of your brain called
the hypothalamus which regulates appetite. The hypothalamus
impacts how much of the hormone ghrelin (an appetite stimulant)
is produced and leptin (which regulates satiety, or the feeling
of fullness) is produced. The less sleep we have, the higher the
ghrelin and the lower the leptin. No wonder we are hungry.
In addition to these 2 hormones, when we
are tired we are less energetic, and our resistance against food
is weaker. In general people need 7 to 9 hours of sleep per
night. Some require more and some less.
So how do you manage to get in that much
sleep per night? You must plan for it, just as you would plan
others things in your life. It is all part of taking good care
of yourself, and realizing that you deserve to be healthy and
Here is a link to a WebMD article on the subject
Here is a link to an article in USA Today
Do you have any information on gastric bypass and neuropathy? I had
my surgery in 2004 and about 2 years ago began experiencing numbness
in my feet. I went the route of testing and going to a neurologist.
No underlying cause can be seen, but he suggested it may have
something to do with the bariatric surgery. There is so much on the
web about this, but I value your input.
Peripheral neuropathy, or numbness in the hands and feet can be caused
by a lack of B-12. A lack of B-12 can damage the sheath that surrounds
and protects nerves. Gastric bypass patients are very susceptible to a
lack of B-12, because we have a lack of gastric acid which helps in
the absorption of B-12.
B-12 can be added to your diet by taking vitamin
supplements, by taking B-12 sublingually (under the tongue) or by
taking B-12 injections. Foods rich in B-12 include red meats, poultry,
eggs, fish and dairy. Vegetarian bypass patients are especially
susceptible to a lack of B-12, because the vegetarian diet excludes
those foods rich in B-12.
It is very easy to have your B-12 levels
checked. A simple blood test does it. But it is unusual to have your
B-12 levels checked by your primary care physician. If you are going
to your bariatric surgeon for annual visits, then your B-12 levels are
routinely checked. This is just one of the many reasons why follow-up
visits with your surgeon are so important.
your B-12 levels checked and consider taking B-12 supplements. Best
It’s So Good to Hear
I recently received
the following email regarding an appreciation of all of the work that
goes into this newsletter. It was so good to hear!
I just want to praise the great job you and Frank do on your
I recently began
writing for an on-line newspaper, and it was agonizing just to set up
my page! The work you do to produce your very readable and well
arranged - not to mention interesting and timely and well-researched -
newsletter is phenomenal. I hope all your readers realize what it
takes for this to happen.
Keep up the good work.
I look forward to the newsletter, and I hope you keep it going
This is definitely the time of the year to
grill, and chicken on the grill is wonderful. This is a recipe that
couldn’t be easier to make, and is low in calories and high in protein!
1 tablespoon grated lemon zest
1/3 cup freshly squeezed lemon juice (from 2 lemons)
1 tablespoon dried oregano
2 tablespoons olive oil, plus more for grates
Coarse salt and ground pepper
4 chicken breast halves (skin not eaten)
4 lemons, halved crosswise
Make a marinade by combining the
lemon zest and juice, oregano, oil, 2 teaspoons of coarse salt, and 1
teaspoon pepper. Place the marinade and chicken breasts in a re-sealable
plastic bag. Shake to coat. Let marinate at room temperature for 30
minutes, turning bag occasionally.
Preheat grill to medium;
lightly oil the grates. Remove chicken from marinade, and pat dry with
paper towels. Place chicken, skin side up, on grill. Lower the lid and
cook until lightly browned and cooked through, about 20 minutes. Turn
chicken over, and cook until well browned, 10 to 15 minutes (an
instant-read thermometer should register 175 degrees when inserted into
thickest part of the meat, avoiding the bone. If chicken is browning too
quickly, move to a cooler part of the grill, or turn the grill to low
Transfer chicken to a
cutting board. Tent with foil; let rest 10 minutes. Meanwhile, place
lemon halves on the grill, cut side down; cook until slightly charred, 8
to 10 minutes. Serve with grilled lemon halves. Makes 4 servings.
information per serving:
155 calories, 2 grams fat, 17 grams
protein, 1 gram carbohydrates.
If you have a recipe that you would like to share in future issues of
this newsletter, please send it to me at
Inspiration to Lose Weight
Weekly Email Messages that Will Keep
You Motivated to Lose Weight and Stay Healthy
Staying in the proper frame of mind to
continue losing weight can be hard when life's challenges always
lead you astray. Weekly messages will keep you on a steady
track to lose weight.
weekly motivational messages today
to stay on track with your weight loss.
for more information
I want to offer a special thanks to
Bill Burkett for submitting an article about him that
appeared in his local newspaper. Here is his story:
Springfield TWP, Ohio —
Social Studies teacher, Bill
Burket said he has struggled with weight issues for a long
time. “I was a big guy all through high school and
college,” said the 1986 Springfield High School graduate.
“My health was good, I really had no issues but my dad
passed away and he had blood pressure issues and sugar
issues so I knew it was in my family. I hit 40 and I
thought, here I was 400 pounds and the health issues were in
my family, I knew I was bound to have something happen to me
Burket had success on Weight
Watchers, losing 90 pounds. But he gained it back and lost
it again and gained it back.
His doctor had mentioned gastric
bypass surgery but Burket said, “I was not real keen on
doing that.” The doctor said that Weight Watchers is
the best way to go if he did not want to have the surgery.
Eventually, he decided to try the surgery hoping to help
eliminate health issues down the road.
“The surgery is done laparoscopic
now so there were no big incisions but it is not as easy as
it may sound. You do not just go in have the surgery,”
Burket said. He stated that it is a four-to-six
month learning process before you can have the surgery.
First there is an informational meeting and the doctor is
there and he explains it and shows a video of the surgery.
Patients undergo an interview to decide if the patient is a
candidate. Patients have a physician guided weight lost
program, followed by a psychological evaluation.
Classes about eating habits are
mandatory. “They train you to give up the things you will
have to give up after you have surgery,” he said. “They want
you to give them up before the surgery so you do not come
home after and you haven’t trained for this.” Burket met
with a nutritionist, a nurse and the doctor before he began.
He had to lose 15 pounds before the surgery. “I was
407 when I entered the program and I gave up pop and fast
food and lost 30 pounds in a month so I was ready for the
surgery,” he said.
Burket underwent surgery on April
23, 2008. At the time he weighed 372 pounds. He lost 100
pounds in the first three or four months. At his six-month
checkup, Burket was at his goal weight, which is to lose 60
percent of your excess weight.
He currently weighs in the 170s
and he has lost over 235 pounds. “I went from a size
58 waste to a 34,” Burket said. “I feel a lot better, and I
can shop now. I do not have to go to just the big and tall
shop. I can shop anywhere. I was wearing 4X and 5X shirts.
Now I wear a large.”
He still attends meetings and
helps others through their surgeries.
Burket’s surgery was completed by
Dr. Walter Chlysta’s off at Akron General Hospital. “They
were great I could call anytime and talk with someone at the
doctor’s office. It is like a family, it is a wonderful
program,” he said. “They say it is the easy way out
but I challenge anyone. It is not easy,” he said. “It is a
lot of advance planning. You give up a lot. I was a
sweets-eater. I wanted the sweet taste. I would buy a box of
Fruity Peebles and go home and eat the whole box. Now if I
eat sugar it will make me sick.” Burket said sugar or
alcohol hits a gastric bypass patient faster because the
sugar absorbs faster, resulting in sickness.
Burket runs marathons now. He eats
almost anything but the sugar. “I still have my sweet
tooth,” he said. “I love doughnuts. I can tolerate something
that has less than 10 grams of sugar in it, if I have over
that I get sick,” he said.
“My back doesn’t hurt any more. My
knees don’t bother me. My sleep apnea is gone and I can get
up and down the steps easily. I can walk five or six miles
without breathing heavy. I am so much more active now. I
have more energy to teach and I am involved more in extra
things,” he said. “I have a more positive outlook on life
and I get tired now because I do so much not from carrying
Burket said he had a good support
system of friends and family. Today he is helping others
that want to lose the weight and be healthier.
“It may not be for everyone but it
does not hurt to check it out and talk with someone,” he
said. “There are ups and downs, but it has made a difference
in my life.”
I love good news. If you have good news, a
success story to share, or inspiration, please send it to me at
Barbara@wlscenter.com so that I can include it in future issues.
|The OAC is the ONLY non
profit organization whose sole focus is helping those affected
by obesity. The OAC is a great place to turn if you are
looking for a way to get involved and give back to the cause of
There are a variety of ways
you can make a difference, but the first step is to become an
OAC Member. The great thing about OAC Membership is that
you can be as involved as you would like. Simply being a
member contributes to the cause of obesity.
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