Thursday, March 27, 2014

Husband is Gone, Dog is Home, and I Can't Do First Grade Math

You know when your husband has to go to Japan for a week, and you have a diabetic 3 year old to care for all by yourself in addition to the 3 non-diabetic children?  And the same day your husband leaves you pick up your dog that's been at Diabetic Alert Dog boot camp for 2 months and bring her home, and you have to watch her every second to make sure she's picking up on blood sugar changes, and you have to take her EVERYWHERE you go because she's a service dog and she needs to perfect her service dog awesomeness (and let me tell you of her awesomeness - it is so awesome), and then 5 days later after no sleep and no showering which also results in no clothing changes you're all like, working out?  What's that?  And then you realize that there's a very real possibility that it's you that smells like dog crap and not the dog.  Oh OH!  And the best part is that as I was helping my daughter (who's in 1st grade mind you) with her homework tonight, for like 2 minutes I was convinced, CONVINCED that
7-2=4.  I even got mad at her for arguing with me, made her erase her answer, and then busted out the cheerios to show her my smartz.  I was like, if you have 7 cheerios, and you take away 2 cheerios there are....wait, 1 2 3 4......5 cheerios.  Forget working out.  Did I graduate from 1st grade???  Anyway, it's been a rough week.  For those of you who have been expecting collagen protein to arrive on your doorstep, I apologize.  My husband, being the fabulously reliable man that he is (when he feels like being anyway) left me a gigantic box of chews and protein powder for me to send out when he left on Monday.  It's sitting right here next to me actually.  Unfortunately, I haven't gotten to the "sending it out" part.  I almost did.  But then I realized that it would require taking my 3 year old, my still acclimating Diabetic Alert Dog, 2 giant boxes filled with protein packages, my Mary Poppins bag that now houses a small hospital, and a bag of doggie treats, balloons and streamers (Because if she alerts and she's right, we have to have a mega-party ON THE SPOT.  You know, to reinforce the good life-saving behavior we need her to perform.) to the post office.  And seriously, I love you guys enough to do that.  But I'm supposing that simple math could be involved in the process.  And at this point, that could be the linchpin.  So, don't hate me, but I will get them out to you next week.  I promise promise promise.  So far I have 5 people who have requested protein.  If anyone else is interested, don't hesitate to ask.  Next week?  We will be back to our regularly scheduled programming.  And I will try my hardest to not post a gajillion pictures of my doggie (her name is Lottie but I call her Shnuugs).
Seriously, I know.

Thursday, March 20, 2014

No Excuses

I spent the day packing for yet another excursion this weekend.  Tomorrow we're heading to St. George for my little girl's dance competition.  I have such a love/hate relationship with these things.  LOVE the dance part.  HATE the get dolled up like a 7 year old hooker part.  It's quite the conundrum.    

Anyway, I know I've talked relentlessly about all the smartz I gained last week in Vegas, but I haven't told you about the person I learned the most from.  I had the chance to meet this guy in person.  I even shook his hand.  Actually, I guess it would make more sense to say that I shook his elbow.  His name is Kyle Maynard.  He is without a doubt the most amazing and inspirational person I've ever met.  He gave the concluding presentation at the conference and it was moving in a way that I don't know how to put into words.  I wish so badly that my kids could have been there to hear it.  His message is one that resonates with literally everyone, because we all have times when we focus on the reasons why we think we can't do something instead of why we can.  He talked a lot about failure and why it's such an important and powerful thing to go through.  I love that.  Because really, our failures are what teach us what we're really made of.  His presentation is called "No Excuses."  He even named his Crossfit gym, No Excuses Crossfit.  And after you watch this short video about his awesomeness, I think that phrase will mean something different to you.

Happy weekend amigos!


Wednesday, March 19, 2014

When the Ones You Love Just Don't Get It

I mentioned in my last post that I did a lot of thinking while I was on vacation.  That means you guys are in for a few intense posts.  I've wanted to talk about this for quite awhile but haven't quite been able to figure out how to approach the topic the right way.  So basically, here goes nothin.



Negativity from loved ones.  I think it's one of those things that everyone who embarks on a life-changing journey will encounter.  In a way, it's to be expected.  But when it involves diet, exercise habits, and body image, it can become an extremely sensitive situation.  The reason being that people carry a LOT of baggage related to the way they eat and how they feel about themselves.  I think it's also important to remember that the people you love have probably grown accustomed to having you play a certain role in their lives.  I remember about 7 years ago, when I decided to really get serious about taking my diet to the next level. For weeks my husband seemed constantly irritated with me.  Everything I did with regards to food and meals bothered him.  At the time, I took it personally.  I interpreted his irritation as his way of telling me that he didn't support my efforts to feed my children healthier and to be healthier myself.  I later discovered that it wasn't that at all.  It was that he was worried that we would never hoover another pizza together while watching Lost (we were a little obsessed with that one).  He was worried that our midnight drives to Dairy Queen were as much as over.  In a nutshell, he was worried that the things we loved to do together that involved eating crap would disappear, and therefore alter our relationship.  It took me a long time to be able to wrap my head around this concept.  But once I did, I actually understood why he felt the way he did.  And honestly, he was right.  All of those things did change, and I can't say that I wouldn't have felt the same way if the tables had been turned.  Me changing my ways meant that his life changed too even though I never asked for his permission and he never agreed to it.  That was hard for him.  We eventually realized that we had to find other things to do together that didn't involve eating junk.  Luckily, we worked through it.  And even though it took years (literally YEARS), eventually he got on board with me.  Hell, at this point, our livelihood is based solely on the health and wellness industry, and that was ALL him.  Don't get me wrong. We had a LOT of fights and a LOT of dinner outings that went belly up.  But it was through that process that I figured out how to navigate my life without constantly worrying about people being annoyed with my health conscious decisions.  

An important thing to remember when someone you love makes disapproving or downright unkind comments about your lifestyle is that it's really not about you at all.  It's about them.  You're doing what you're doing for you.  They should do whatever they choose to do for them.  You're not to blame for making healthy changes, and they're not to blame for being uncomfortable with those changes.  It takes time for everyone to adapt.  You have to toughen up and let the negative comments roll off your back.  Because really, part of this whole lifestyle change is to stop worrying so much about what other people think.  Healthy changes wont stick unless you're desire to change is ONLY for you.  Besides, once they realize that you're serious about making healthy changes, odds are, they'll come around.  And even more interesting is that when people see you sticking to your goals and making progress in your life, they sometimes even become interested and will start asking you about it.  Which leads me to my next point.  Try not to dole out advice unless it's asked for.  Preaching about your latest health and wellness discovery at a family party is a recipe for disaster.  Take it from someone who's made that mistake a time or two.  I thought people would be interested and excited to hear about my nutrition and exercise breakthroughs.  But in reality, all it did was make them feel bad.  Again, that wasn't necessarily my problem, but it's worth making the effort to be sensitive to the fact maybe your loved ones haven't reached the point of wanting to change their ways yet.  Remember that most people have intense emotions attached to food, exercise, and their body.  You probably do too, but you've chosen to control them instead of letting them control you.  Leave people to their highest intelligence and let them see you paving the way.  That is the single most powerful thing you can do. 

My last suggestion is to try to surround yourself with like-minded people.  I don't mean that you should ditch your family or blow off your neighbors.  I just mean that you should make a point to spend a significant amount of time around people who  support you and will even participate with you in making healthy changes.  My workout/fitness palls are so instrumental in helping me stay motivated.  If I take my eye off the ball, they don't hesitate to smack me around a little and remind me to stay focused.  And how's this for ironic?  My husband has become one of them.  He'll even go as far as to literally push me out of bed in the morning if I don't get up at my normal time to workout.  Seriously, I never thought I'd see the day.  It's awesome to have that kind of support.  And I'm telling you, if MY husband was able to accept and become supportive of my efforts, any spouse can.  Believe me.  It wasn't pretty for the first few years.  And now I'm shouting from the rooftops that his hydrolyzed collagen protein powder is the single most amazing supplement on the planet.  If you know us at all, you know what an unlikely scenario this was.  

Stick to your guns my friends.  You'll influence more people than you might think.  It's possible that your harshest critics might end up being you're biggest supporters.  Don't forget that.




Tuesday, March 18, 2014

Beat the Travel Bloat

While I was out of town last weekend I started thinking about things that pertain to nutrition and traveling.  I made a mental list of all the things that I do differently now than I did several years ago.  Basically that means I have about 10 posts on diet and travel written in my head.  I'm going to try to condense them into one.  But it might turn into two.  Possibly three.  Hang with me while I empty my head into my computer.

I used to dread going on vacation.  I didn't dread the vacation itself, but I dreaded the deviation from my normal eating habits.  Can anyone relate???  A vacation from my every day life used to mean a vacation from my every day diet awareness too.  I hated knowing that I'd most likely come home feeling bloated, disappointed in myself, and unmotivated to get my nutrition back on track.  Seriously, for me, it defeated the purpose of going on a trip.  That was until about 4-5 years ago, when I discovered that there was a better way.  I call it, Plan - Prepare - and Stay Aware.  Catchy right?  Okay, let's break it down.

First of all, you have to plan.  I know it's fun to go to a new location and fly by the seat of your pants.  It's fun to try an exotic restaurant on a whim.  Trust me.  I know.  I get it.  And really, I think it's fine to do that on a vacation.  Maybe once or twice (honestly though, I just don't do it anymore because...situational eating).  But here's the thing, if you want to be able to stick to your eating habits (mostly), you HAVE to make a plan.  Get online and scope out all the cool restaurants in the area.  Then make a list of the ones that offer the kinds of things that will work for you.  But let's be honest.  I don't think there's a restaurant on the entire planet at which you wouldn't be able to order a salad topped with some sort of lean protein and vinaigrette on the side.  In fact, just on this last trip we ended up in a restaurant that didn't have that kind of thing on the menu.  I asked the server if it would be possible for them to make me a big green salad with sliced chicken breast on top.  No problem-O.  I was extra hungry, so I also ordered some roasted pumpkin and apples on the side.  I was more than satisfied with my meal despite the fact that everyone else was having deep fried...everything.  I walked away feeling extremely glad that I resisted the urge to partake of the battered, deep fried goodness.  Blech!  Figure out where you're going to eat and what you plan to order.  It sounds excessive, I know.  But it works.  I know it can get tricky when you're traveling with other people, especially when they all want to go to a restaurant that just doesn't offer what you need.  But here's your chance to exercise a little willpower and set a good example.  You don't have to be a downer or self-rightous about it.  Just figure out a way to hit another restaurant and order something "to go", and then go back and join your posse.  Will it irk some people?  Yeah, probably (and we'll talk about that soon), but that's their problem, not yours.  Do what works for you and let other people do what works for them.




Next?  You have to prepare.  What I mean by that is be prepared with snacks or quick meals for those times when the plan changes and you have to just roll with it.  Also, unless you have the willpower to skip the pancakes, waffles, and french toast, don't go out to breakfast.  I learned this little trick a loooooong time ago.  I just don't go out to breakfast.  Ever.  If I start the day with a high carb, high sugar, low protein breakfast, I'm doomed.  So I simply don't put myself in a situation where that could happen.  I always always always take my breakfasts with me.  Remember my oatmeal post?  I was dead serious when I told you that I eat it every single morning.  Regardless of where I am, I eat my protein oatmeal.  I call it...Proatmeal.  These are my proatmeals in Ziploc bags.  I just put them in a mug or a bowl and add hot water.  It's quick, easy, and healthy, and it allows me more time to fit in a substantial morning workout when I'm out of town.  And best of all, I avoid the temptation to order that giant stack of pancakes drenched in syrup.



Another important thing to plan is snacks.  I hate having to run into a gas station or gift shop or whatever to try and find a semi-healthy snack.  It's nearly impossible.  Not to mention the fact that you'll have hoards of candy bars and potato chips just begging you to purchase them.  I know that sometimes it's unavoidable, in which case you just do the best you can.  But the better option is to be prepared.  I like to make my own protein bars before I go out of town (let me know if you'd like the recipe).  I just throw a bunch of them in little Ziploc bags so that they're readily available.  Apparently I have a thing for Ziploc bags.  I also take nuts and beef jerky with me, and often times I'll take some clementines and/or dried fruit as well just to have on hand.  And remember those collagen protein chews I mentioned?  I usually take a whole bag of those bad boys as does my husband (we sort of have an unlimited supply).  Prepare prepare prepare.  I can't stress that enough.  Do your best to not get stuck in the gift shop.  Those stores aren't exactly conducive to healthy eating.

My last suggestion is to always be aware.  Be aware of what how you're feeling before you sit down to a meal or reach for a snack.  It's okay to cheat a little, but don't do it on the fly. Make it a conscious decision and then don't worry about it.  Here's a good example.  Last Friday, after an incredibly long day, the hubs and I finally headed out to get dinner.  It was 10:00 pm.  We ended up at a cute little Italian restaurant.  I was fine with that mostly because it was the only place we could find that was relatively quiet.  We were there to eat, but also to celebrate a little.  So, I quickly made a plan in my head that I thought would probably work.  Tomatoes on mozzarella slices as an appetizer, salad with chicken and prosciutto - dressing on the side as an entree, and whatever dessert looked good.  See?  Preemptive cheat.  It was a celebration, so I planned my cheat.  I also planned to only eat 1/2 of my dessert.  And that's exactly what I did.  How?  Well, I made the decision beforehand so I didn't have to grapple over having just one more bite. I made my plan and then I remained aware.  Now, that might seem like it would take the "fun" out of going out to eat, and you know, I guess for some people it might.  But if you are more committed to living healthfully and eating a healthy lean diet than you are to maintaining the "enjoyment" factor of food, it's a no-brainer.  Honesty, it's the perfect happy medium.  You don't have to give up every single indulgence, you just have to plan, and then you can choose your indulgences wisely.  It takes practice, sure, but habits are created by the things that you practice the most.  If you practice controlled indulgences and stay mindful of your actions, you'll be surprised how quickly it becomes a habit.  I have this little list of tips saved as an image on my phone.  I can't tell you how many times I've pulled it up and looked at it while I was traveling.  It's simple, but it works.

  
You can stay on track with your diet while traveling.  Really, you can.  I have more ideas on the subject (of course) and I'll get to them.  But I'd love to know what you think about this so far.  I'd also love to know some of your strategies for staying on track while you're on vacation.

Monday, March 17, 2014

The Latest and Greatest in Protein Supplementation

Holy crap.  It took me an entire week to get ready to go out of town for 4 days!  Every time we decide to go somewhere, I can't help but ask myself if it's really worth the effort it takes to leave.  Luckily, this time it was.  I went to Las Vegas with my husband for his company's annual convention.  Usually when I go, I spend the majority of the time hanging out by myself.  Which is fine.  In fact, often times I prefer that.  But for whatever reason, I decided to sit in on the meetings and presentations this year.  You guys, it was absolutely amazing.  His company (Visi Global) launched a protein product that literally blows everything else off the freaking planet.  And I'm not just saying that.  Really, I don't just use the products they offer because I can.  Actually, I only use 3 of the 7 they offer.  I'm a little picky about my supplements yo.

This new product I speak of is called Nufinna.

It's a collagen protein powder.  Why is collagen superior to whey or soy?  I'm glad you asked.  It's because of the level of absorbability.  See, protein structures are generally very large, which means that it's hard for them to get into your cells.  In fact, you don't actually absorb most of the protein you consume.  That's why it takes so much to be able to see a difference in your body.  But that's also tricky because you're dealing with calories too.  It's definitely possible to eat too many calories even if it comes from protein.  So lame, right?  But the collagen that's used in Nufinna protein powder and Probita protein chews is hydrolyzed.  That's a fancy way of saying that it's broken down into teeny tiny structures.  Tiny enough structures that your body can actually absorb 95% of it.  Let me show you how significant that is.  Here's a graph that shows the absorption percentages of commonly used protein supplements.


Um...yeah.  It's actually that awesome.  I've also been using Visi's collagen protein chews for about 6 months and I'm as much as totally convinced that it's a big part of what helped me lean out.
The new protein smoothie however, is a game changer.  Please trust me when I tell you that I would NOT promote a product on this blog that I didn't believe in and use myself.  Visi product or not, I will only preach to you about the stuff that I believe makes a difference and is worth trying.  And hey, if you really do want to try some without having to foot the bill, just say the word and I'll send a few packs your way.  Don't tell on me though.

Hydrolyzed collagen protein.  You don't have to take my word for it.  Do a little research and I think you'll agree with me that it's by FAR the best supplement you could add to your diet.

The trip was great, the information was even better.  Now, I'm not one to get all publicly mushy and sentimental about the man I'm married to, but I have to say that he was beyond brilliant.  I forget from one year to the next just how incredibly talented he is.  Proud is an understatement.  He was a freaking rock star!


Friday, March 7, 2014

Adiponectin


Interesting studies are being done on the hormone adiponectin.  I don't know enough about it yet to put it in my own words, but here's a great article about it. Interesting stuff.



Nobody likes to be fat and new fat burning methods are always popular among athletes and fitness enthusiasts alike. If you are interested in burning your body fat, the first thing you need to understand is how body fat is reduced. In addition to that, athletes need to know how to utilize body fat to boost performance.


One protein hormone named Adiponectin plays a pivotal role in fat utilization. It is produced in the adipocytes (fat cells) and actually enhances the body’s ability to use carbohydrates for energy and burn fat for fuel. It may also play a role in diabetes protection. It has anti-inflammatory properties and may prevent fat deposits from forming in blood vessels.


According to a 2005 article in Endocrine Review by Takashi Kadowaki and Toshimasa Yamauchi, adiponectin’s effects on tissue triacylglyceride stores actually increased insulin sensitivity. When triglycerides are in excess, they decrease insulin sensitivity and adiponectin appears to stimulate their metabolism. This is good data to really use in diabetes, and obesity research.


DIET

Adiponectin levels may be manipulated through the diet. People who follow a Mediterranean including a variety of nuts, whole grains, fish, and little alcohol have been shown to have higher adiponectin levels in their blood. Another way to increase this hormone is to eat lots of Omega-3 fatty acids. Some of these foods high in Omega-3s are pastured raised meats, edamame, canola oil, walnuts, flax, avocados, and wild caught seafood.


Other ways to increase adiponectin is to increase fiber intake which can be done by adding a few servings of fruit and vegetables each day such as apples, spinach, carrots, lettuce, broccoli, and pears.


BODY COMPOSITION

Adiponectin is higher in leaner (low body fat) individuals. So the leaner someone is, the more adiponectin is released by their fatty tissue. People who have low levels of this hormone are usually obese, at risk for type II diabetes, and cardiovascular inflammation. So this probably leads people to ask whether overweight and obese people are genetically predisposed to have lower levels or are these low adiponectin levels low because of increase in other hormones such as cortisol and insulin? While little is known in that regard, many experts say that there is a possibility that the cell receptors may be blocked in people with lower levels. But research has been done recently to see how it works in regards to exercise.


RESEARCH

The Journal of Strength and Conditioning recently investigated further to understand how the protein-based hormone is stimulated and how it helps in fat cell utilization. The findings are briefly discussed here below.


Researchers working for the journal put two different rowing testing protocols side by side. They chose two groups for the research study and one of the two groups did an interval program while the other group members pursued a traditional research program. The traditional program entailed uninterrupted rowing for 35-40 minutes. The researchers measured Adiponectin stimulation at rest and after workout and these two sessions were separated by a 4-week program.


However, neither of the study programs stimulated Adiponectin. Nevertheless, Adiponectin response to interval workout significantly increased after the 4-week protocol but it did not respond to the traditional program. Maximal oxygen uptake of all the participants increased and their body fat also reduced remarkably. Therefore, the researchers came to a conclusion that intermittent workout would be highly effective in fat burning.


However, if you take a closer look at the actual data received through the process, you would notice that the after the four-week interval, negligible differences were found in maximal oxygen uptake, power output and most importantly, in body fat volume between the participants from the two groups. The only striking difference was the increase in Adiponectin level.



As Adiponectin is usually related with fat burning, the researchers actually expected a steep decrease in the body fat amount in the interval workout group. However, the differences were negligible.


Why did this anomaly happen? This is because researchers collected the Adiponectin samples after conducting a maximum voluntary effort test. Had they sampled the hormone after a test equivalent to the traditional test protocols, the results would be exactly the opposite of what they found.


FAT LOSS PILL?

If higher levels of adiponectin helps people lose body fat why isn’t there a pill with this hormone? Well, because hormones don’t really function in that sense. You can’t just take a hormone without it affecting the other ones. The body needs to remain in balance and rising one hormone can decrease the effects of another and visa versa. Don’t be fooled by the media and supplement industry promising a fat loss pill because it if were that simple, the obesity epidemic would have been solved and someone would have received a Nobel Prize for this discovery.


All in all, more research is needed to establish the fat burning potential of adiponectin, which is often cited as a ‘magic hormone’ by fitness gurus and nutritionists. But as long as you’re following a good workout program, along with a diet including omega-3s, carbs, protein, and lots of water, you shuld have no problem reaching your goals – that is where the magic really happens!

Thursday, March 6, 2014

Spicy Feta and Spinach Omelet

Another awesome power lunch.  This would work for breakfast too, but my mornings are not usually very conducive to omelet making. I LOVE days when I have enough time in the afternoon to actually cook myself lunch.  Try this if you ever have a lazy afternoon and a hankering for eggs.

Spicy Feta and Spinach Omelet
3 organic eggs or 5 organic egg whites
big handful of spinach
1-2 Tablespoons feta
1/4 cup salsa
salt & pepper to taste

Whisk eggs in a mixing bowl and pour into pre-heated frying pan. Let cook for 5 minutes.  Carefully add spinach, feta, salsa, salt and pepper to 1/2 of the omelet.  When the omelet seems firm, fold in half and flip over.  Cook on each side for 1-2 minutes.

Monday, March 3, 2014

Recovering From Surgery the FIT Way


I realized about mid-December that I had no choice but to have surgery.  It wasn't an emergency or anything but I was definitely experiencing some things that had no chance of resolving themselves (somehow I always hope my doctor will say, "it will resolve on it's own").  I would be lying if I said that I wasn't a little bit disheartened.  I was.  I had worked my butt off to get in the best shape of my life and I felt instantly defeated.  But instead of giving in to defeat, I decided that I would continue with my workouts until the day of my surgery, and I committed to myself that I would get back to my regular routine as soon as I could.  Sticking to my healthy eating habits was the easy part for me.  Actually, I get a little overly-excited when it comes to using nutrition to aid recovery, so that was a no-brainier. I prepared lots of nutrient dense, healthy meals in the days leading up to surgery.  It was knowing that I'd be forced to stop exercising for a while that made me anxious.  I've been tripped up by injury and illness in the past, to the point that I ended up doing nothing for several months, and I did NOT want it to happen again.  So, I made a plan.  

Over the past month or so I've been writing down the things that have and have not gone according to plan.  I'm about two weeks post-op, and I can honestly say that it's been much easier than my doctor had led me to believe it would be.  In fact, sometimes I have to consciously remind myself not to over-do it.  Energy wise, I feel totally back to normal.  Physically, I have very little discomfort, which I definitely didn't expect.  I was prepared to have at least some pain for about a month.  I think it's the lack of pain that's deceiving.  It's hard to remember to take it easy when everything feels so normal.  At any rate, I'm good.  WAY better than I expected to be.

Now, I realize this post will not apply to everyone, but I wanted to write about some of the things I've learned over the past few weeks about dealing with physical setbacks.  Specifically, the surgical kind.  I can't even tell you how much I was NOT looking forward to having surgery.  But, you know, if I'm ever faced with something like this again (and I'm guessing that at some point I probably will be), I'll hopefully be less worried and more prepared than I was this time.  Surgery sucks.  But it doesn't have to totally derail you're physical fitness.  So, here are a few tips.  Some of them came in the form of advice from friends, and some of them I discovered on my own.  I hope you never have to have your intestines shoved back into you're abdominal cavity, or your pectoral muscle dissected and sewn to your rebellious breast implant (easy solution there - don't get implants), but if you ever do, I hope these tips come in handy.

1) Find the right doctor.  Since I had to have an implant fixed (I could do an entire post on implant trouble shooting), I knew I'd need a plastic surgeon.  I also had an umbilical hernia and a cyst right above it that had to be removed (about the size of a quarter).  I figured I'd probably have to have two separate surgeries, which I was not very happy about.  BUT, much to my surprise, my plastic surgeon said that he could tackle the whole tamale.  I found out that plastic surgeons are actually board certified general surgeons first, so they have lots of experience with general surgery procedures.  But what makes them even more appealing is that because they're plastic surgeons, they've perfected their suturing techniques.  Most of them are incision suturing bad asses.  A super experienced plastic surgeon ended up being exactly what I needed.   

2) Talk to your dr. about your concerns.  Doctors hate me.  I'm a horrible patient.  I don't like being told what I can and can't do.  I prefer to listen to and take cues from my own body.  I told my surgeon during my pre-op appointment about how much I was dreading taking 6 weeks off from exercising.  He said, "then don't take 6 weeks off."  I have to say, I was a little stunned.  He went on to tell me that recovering from surgery isn't a black and white process.  He said that the more fit you are going in, the faster you'll recover.  Then he said....wait for it.........
that I should listen to my body.  He said I could start exercising (within reason) as soon as I felt ready.  I was instructed to hold off on upper body weight training for a few weeks, but that I could start some light cardio within a few days of surgery, which I did, and I'm telling you, it has made a WORLD of difference in my ability to handle this recovery.  Talk to your doctor about your concerns and don't be afraid to be specific.  Doctors, surgeons particularly, like proactive patients.  It makes their job easier.

3) Get fit in advance.  I think this is similar to having a baby.  The more fit you are going in, the easier and faster your recovery will to be.  I'm glad I didn't give into the disappointment I felt at the prospect of having surgery and decide to ease up on my workouts beforehand.  Some days I wondered why I was working so hard knowing I would just lose everything I had gained, but that was just the worry talking.  Have I experienced some muscle atrophy?  Well, yes.  Of course.  But not to the extent that I expected.  At this point, I'm doing enough to maintain, and in a matter of a few weeks I'll be back to my regular routine.  This will all just end up being a blip on the radar.  No biggie.

4) Diet diet diet.  And I don't mean cut your calories.  That will happen naturally because you're not doing as much so you won't feel as hungry.  I decided to use my down time to really focus on eating enough fresh, healthy, anti-inflammatory foods.  I'm kind of a micro nutrient nerd at heart, so it's actually been really fun to focus on that again.  I grocery shopped beforehand so I'd have everything I needed.  The first 48 hours I ate mostly soup and smoothies, but once I could move around a bit without discomfort, I made fresh salads, veggie/nut burgers, wraps, etc.  I figured it was a productive way to channel my rapidly returning energy.  I also aimed to eat foods that would help me retain as much lean mass as possible.

5) Plan for the second day setback. After I thought about it I realized that this happened last time I had surgery too.  Day 1 is all about the adrenaline rush and the thrill of not having kicked the bucket on the operating table.  But the next day?  Kicked. My. Trash.  I still had brain fog from the general anesthesia, but the local anesthesia, which is almost always used during any open surgey, had worn off.  I was miserable.  Initially I hoped to not need any kind of narcotic pain medications (they make me puke like crazy and I HATE the way they make me feel), but I had no choice by the second day.  I doubled up on the anti-nausea meds and hoped to high heaven that I could stomach the pain meds.  I only needed to take 3 pills total to get through that day.  Needless to say, I was flat on my back and pretty discouraged, not to mention the unbelievable number it did on my digestive system (hellooooo colace).  Crazy thing though, I was a million times better by the 3rd day post-op.  That second day just plain sucks though.  I'll remember that next time.

6) Move asap.  Movement leads to recovery and a decreased chance of blood clots.  Even when you're drugged into oblivion and feel like your incisions are on fire, you HAVE to move.  It's a better option than developing a pulmonary embolism, no question there.  I also had to wear the ever-stylish TED hose for a week post-op to further decrease the chance of developing blood clots.  I wanted to burn them with a blow torch by the end of that week, but I was a good little patient and did as I was told.  Normally people have to wear them for 3 weeks, so I'll keep my belly-aching to a minimum.

7) Don't push or limit yourself.  Are you going to be running a marathon the day after surgery?  No.  You're not.  But you also shouldn't assume you're going to be bedridden for weeks on end.  Most outpatient surgeries, even if they're "open" and include several different incisions (which mine did), can have pretty quick recoveries if you take the right approach.  Take pain meds if you need them, but stop taking them as soon as you can.  Rest a lot at first and then add some activity back in.  As soon as I started going for walks and doing some light abdominal exercises, I couln't believe how much more normal I felt.  Use common sense and recover YOUR way.  Don't worry about what anyone besides your doctor says and stay the hell away from Google.  Just sayin.

I think in another week I'll be 100%.  Just by listening to my body and getting the right nutrition, I've been able to cut a 6-7 week recovery to a 2-3 week recovery.  I can't do heavy chest exercises for another month (implants have their own rules), but I'm fine with that.  I'm amazed at how much easier this has been than I had expected.  Another testament to the fact that living a healthy lifestyle can pay off in ways you might not expect.  I for one have been pleasantly surprised.  And the bonus?  I'm going on a business trip with Ryan that originally I didn't think I'd be well enough to go on.  I probably shouldn't press my luck by hitting the black jack tables.  That's one thing that healthy living has no effect on.  I learned that the hard way.