Are you a fan of swimming?  If so, you're about to become an even bigger one.

Studies have shown that Swimming is 4x more effective than running in regards to burning calories (based upon individuals who had just begun doing exercise, as well as individuals who were accustomed to different types of exercise).  The water acts as a resistance, so your whole body has to push and pull to get you through the water.  If your goal is to burn lots of calories during a workout, swimming for a half-hour is a great way to do it, and will exercise the entirety of your body. 

Starting April 20, 2009, all fills will be done on Monday's from 10:00 am until 2:45 pm.  If you recieve a fill on Monday and you feel you are overfilled, you must contact our office by Thursday at noon in order not to be charged for the unfill.  This will keep you from going to the ER over the weekend and paying for hospital charges and physicians fee.  The physician that takes call for Dr. Sartor will unload your band completely if they have to see you in the ER.

Fills are $145 to Dr. Sartor and $50 to P&S for x-ray use. The first 3 months after surgery there is no charge except for $50 x-ray fee.

Remember you must be on liquids for 48 hours after fills.  Please bring something to drink on the day of your fill.  Notify us immediately if you are unable to hold any liquids at all.

A heart healthy diet is based on limiting saturated and trans fat and sodium, including abundant plant foods, and ensuring adequate intake of healthy fats. The major sources of saturated fat in the American diet are beef, butter, cheese, milk and some oils. A diet high in saturated fat raises your blood cholesterol levels and also increases the risk of coronary artery disease. Trans fats are created by hydrogenating fats. Most processed foods contain trans fat. These unhealthy fats significantly increase the risk of heart disease. One fat you should get more of, however, is the omega-3 fatty acids. This is a polyunsaturated fat that has been linked with numerous heart benefits. Omega-3 fatty acids can decrease triglycerides, increase HDLs, make platelets less sticky, and help fight inflammation. The major source of omega-3 fatty acids is fish, but you can also find the nutrient in walnuts, flaxseed oil and canola oil.

• If you want to maintain a heart healthy diet, you’ll need to get plenty of fruits and vegetables every day. The essential vitamins and minerals you get from eating fruits and vegetables are extremely helpful in preventing heart disease.
• Antioxidants are a key ingredient in the heart healthy diet. Antioxidants include vitamins C and E, and have been linked with the prevention of artery damage from cholesterol. Load up on broccoli, tomatoes, oranges and strawberries and cereals and products fortified with antioxidants to get an extra dose.
• Fruits, vegetables and whole grains are great sources of both insoluble and soluble fiber, a major help in the fight against heart disease. Fiber cleans out your digestive system and also may help lower blood pressure and bad cholesterol (LDL) levels.
• As part of a heart healthy diet, you’ll need to incorporate exercise and keep a healthy weight. Overweight and obesity are major contributing factors to heart disease. Talk to your healthcare provider about heart healthy ways to lose weight and keep it off.
• Smoking is another cause of heart disease. Even if you limit your saturated fats and focus on a healthy diet, you’re still at a high risk if you continue to smoke.

Whether your goal is to start exercising this year, lose weight or get healthy, having a solid plan can make the difference between failure and success.  Before you jump into your program, taking some time to learn more about the basics of exercise and weight loss may help you set up a more effective program. Test your knowledge about cardio, strength training, weight loss, body fat and more.  While exercise is all about moving your body, it's your mind that usually stands in the way. If you follow the same exercise program every year and never find the right fit, take some time to learn what your exercise obstacles, attitudes and beliefs are. Getting your mind right can make all the difference.

You don't have to avoid all the foods you love during the holidays.  It is important, however, to watch your portion size and limit the amount of times you go over your daily calorie goals.  A good rule of thumb is to only take a few bites of the things you love and leave the rest, while stocking your plate with healthier choices.  Although the cold weather may make you less inclinced to grab a bottle of water, it is just as important in the winter as it is during the summer.  Water helps counter the dehydrating effects of travel or drinking alcoholic beverages.  It may also help satisfy your appetite since thirst  is often mistaken for hunger.

  Need a little motivation to get exercising during the holidays? Check out the tips below.

• Find an exercise partner or group. Getting motivated to exercise is easier when you have someone to share it with—and be accountable to. Commit to meeting someone at a specific time and place. Join a class that is appropriate for your fitness level. Hire a personal trainer to help you get started.  
• Build exercise into daily activities. Walk your dog. Park a little farther from the office. Take the stairs instead of the elevator. 
• Set modest fitness goals at first. When you start, you may only be able to handle a 10- or 15-minute walk a few times a week. Build your endurance slowly; you will see progress. 
•  Be realistic. If you are resuming an exercise regimen, don’t compare your current fitness level with where you were before treatment. Your body has been through its own marathon and needs time to regain strength. 
•   Make small dietary changes at first. Sticking to a new way of eating is easier if you introduce changes one or two at a time. Go from full-fat milk to 2 percent; switch from white bread to 100 percent whole grain; from white rice to brown.
• Track your progress. Buy a heart-rate monitor or pedometer and record your results. Weigh yourself at least weekly and write that down, too. 
•  Set a longer-term goal. Aim to participate in an event such as Walk/Race to help keep you focused and connected to the universe of survivors like yourself.

Metabolism is the process by which our bodies combine nutrients with oxygen to produce the energy our body needs in order to maintain normal bodily functions.  This energy is measures in calories and calories are considered fuel for our bodies.  When our main source of energy (glucose) depletes, the process of metabolism turns to fat stores (body fat) for its primary energy source. 

If you want to increase your metabolism you should first consider all the factors involved such as sex, age, the amount of muscle tissue on your body, weight, activity level and current physcal condition. RMR (Resting Metabolic Rate) is the number of calories you would burn if you were to do nothing but rest for 24 hours.  RMR is the minium amount of energy required to maintain normal bodily functions (heart beating, breathing, normal body temperature, brain function, kidney function and so on). It has been proven time and time again that properly performed high intensity strenght training stimulates the development of muscle mass which in turn will alter metabolism in two ways.  Our resting metabolism is increased when we gain muscle mass by increasing our energy expenditure or increasing metabolism at rest.  The metabolic rate or energy expenditure has been estimated to vary from five to ten calories per minute, depending on whether large or small muscle groups were involved in exercise.

MIx your trick or treat bowl with fun and healthy snacks instead of candy.  These iteams may include:

• Mini rice ceral bars
• Mini bags of popcorn
• Small pieces of dark chocolate with nuts
• Cheese and crackers
• Granola bars
• Stickers or small toys

Walk with your child through the neighborhood as they trick or treat to give you both needed exercise.  Don't make Halloween the only time you and your family get out and walk. Enjoy the fall air and walk after supper to help your food digest and burn calories.

Try  this treat:

• 2 Hershey Kisses with peanut butter (49 calories)
• M&M's Fun Size (90 Calories)
• Hersey's Snack Size (77 calories)
• Skittles Fun Size (80 calories)
• 1 blow Pop (60 calories)

Instead of this trick:

• Butterfinger Fun Size (85 calories)
• 2 Rolos (55 calories)
• 2 Tootsie Roll Midgees (47 calories)
• 2 Smartie Rolls (50 calories)
• 1 Dum Dum (25 calories)

When the heat is stifling and the humidity puts the wet blanket on your desire to walk, by all means don't quit.  Take to an indoor track, a mall, or treadmill.  Or walk in a pool if you have acess to one.  Exercising in water provides 12 times more resistance than exercising on land! 

 Here are more strategies for beating the heat while walking in the summer.

• Be an Early Bird or a Night Owl- Avoid the steamiest part of the day usually between 10am-2pm.
• Seek Out Shade- Direct sun can make the temperature feel up to 15 degrees hotter!  Check your area to see if there are parks with trails through the trees.
• Expose Your Skin- Sweat can evaporate more easily from bare arms and legs. ( Wear plenty of sunscreen, even under your shirt)
• Ice Your Thirst- Freeze a half-full water bottle, then top it off as you head out.  Take sips regularly while exercising.  Six to eight ounces of water every 15 minutes should be enough.
• Try Sports Drinks- If you can make yourself drink more water on your summer jaunts, then why not try a sports drink?  They taste good and supply less than half the calories of fruit juices.
• Cover Your Head-  Wear a breathable hat ( not a visor-- it will only protect your face, not your head), And wet that too.
• Switch Shoes- For warm-weather workouts, you need lightweighted, ventilated walking shoes ans socks that wich away sweat.  Mesh is cooler and dries faster when your feet sweat.
• Reduce Friction- Be aware of where skin rubs against skin-- between your toes, thighs, and under your arms-- apply a small amount of petroleum jelly or use runner's lube.             
• Listen to Your Body- Your body will tell you when you can push yourself, and when it's time to coast.  If you develop a headache or become dizzy or weak, stop exercising and head for  a cool place. Drink plenty of fluids and rest.

Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart.  They all cause you to feel warm, perspire and breathe heavily without being out of breathe and without feeling any burning sensation in your muscles.  Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.

Here are some tips for exercise success:

• Choose activities that are fun, not exhausting.  Add variety of several activities that you can enjoy.
• Use music to keep you entertained.
• Surround yourself with supportive people
• Don't overdo it.  Do low to moderate level activities as you become more fit.  Over time, work up to exercising on most days of the week for 30-60 minutes.
• Keep a record of your activities.  Reward yourself at special milestones.  Nothing motivates like success!