Dr Abhay Agrawal shared teaching inputs for the young surgeons with a take home message on safe bariatric surgery at Metasurg international bariatric surgical meet at Pune that attracted 500+ surgeons from India and 12 international stalwarts. Dr Agrawal was an invited panelist at the congress.
Apart from diet and mild exercise, good supplementation would catalyse long-term weight and health success after Bariatric Surgery.
Patients after surgery may at times develop certain vitamin and mineral deficiencies in the long-run.
But, this risk can be very easily mitigated by following the supplementation plan as laid out by your surgeon.
One of the most common deficiencies is Vitamin B12 which is vital for the nervous system to function at an optimum.
The other key nutrients are Vitamin D and Calcium which are essential for good bone health and to prevent fractures and in the long haul osteoporosis.
Iron is another mineral which may be added to the list of requisite supplements.
Other vitamin supplements may or may not be added by doctors after an evaluation.
Patients often get complacent with taking the prescribed supplements on a daily basis with passage of time and due to early success of Bariatric surgery which is a magical experience for most patients.
A lifelong commitment to comply with your surgeon’s advice on supplementation will help you preserve and extend the success of surgery for life-time.
As you gear up to begin a new chapter in your life post your surgery, make exercise an indispensable part of your new life.
Here are some exercises that make up an all-rounded workout program:
- Once you have recovered from your surgery and have the go-ahead from your doctor, you can start off with some low-impact exercises.
- Walking is the best way to begin. It is simple, cost-free and helps build stamina. Start with a short bout of 10 minutes and slowly build on the time.
- Exercises like shoulder and arm rotations and leg lifts while sitting on a chair are a great way to mobilize the joints.
- About four weeks after surgery you should be able to increase the difficulty level, subject to your doctor’s approval.
- Cycling is a great exercise at this stage as it is more challenging than walking but, at the same time it does not risk the joints.
- Cycle outdoors or if the weather does not permit join a spinning class at the gym.
- If the incisions have healed completely, you can add swimming to your exercise schedule.
- Or, join a water aerobics class to add an element of fun and keep the motivation up.
- Once your body has got used to these exercises, it is time to add strength training to the mix.
- Strength training helps build muscle mass which is effective in burning more calories, strengthening the joints and improving balance and posture.
- Join a gym to do weight training under professional supervision and guidance.
- Yoga is also a great way to incorporate strength training in your workout plan.
Remember to start slow and build up gradually at a pace that is right for your body.
Exercise well but most importantly exercise safe!
With the rains around the corner, the taste buds will soon be calling out to the spicy, tangy chaats. But, the traditional chaats can create havoc in your diet plan with unhealthy ingredients.
However with this Bhel recipe, you can enjoy tasty chaat with no guilt.
Sunflower, watermelon and pumpkin seeds used here allow healthy snacking option.
Also, don’t underestimate the power of these little seeds.
Rich in Omega-3 fatty acid, they effectively help manage weight, blood glucose levels and other related health disorders.
These seeds are low in carbohydrates and high in healthy fats; and thus keep you full for longer and make you less susceptible to craving for unhealthy snacks.
A bowl of this Power-Packed Bhel, a cup of green tea and your favourite book or TV show may make for the ideal companions for a relaxed evening as the rain comes pouring down.
Ingredients (Makes 2 servings)
1/3 cup sunflower seeds
1/3 cup watermelon seeds
1/3 cup pumpkin seeds
2 tablespoons peanuts
¼ cup tomatoes, diced fine
¼ cup cucumbers, diced fine
¼ cup onions, chopped fine
1 tablespoon coriander leaves, chopped fine
1 tablespoon mint leaves, chopped fine
1 green chilli, chopped fine
Red chilli powder, to taste
Salt, to taste
Lemon juice, to taste
- Make sure that the seeds and peanuts used are roasted but unsalted.
- Mix all the ingredients in a bowl and toss well. Serve immediately.
- Do not mix the seeds and almonds with the chopped veggies and seasoning too much in advance as the seeds will lose their crunch.
If rice is a staple in your meals, no worries!
Brown rice which is a healthier substitute to white rice cuts the risk of diabetes by 16%.
Unpolished red rice and black rice too are healthier choices compared to white rice.
This recipe of paneer mutter biryani maintains the traditional flavours of a biryani but ups the health value by using brown rice.
Low-fat paneer used here is a good source of vegetarian protein but should be consumed in moderation. It may also be substututed by tofu which is a plant-based source of protein and is thus a healthier option.
2 cups cooked brown rice
½ cup cubes of low-fat paneer
¼ cup green peas, boiled
1 onion, finely chopped
1 teaspoon chilli-garlic paste
½ teaspoon ginger, minced
1 green chilli chopped fine
½ cup tomato puree
½ teaspoon red chilli powder
½ teaspoon biryani masala or garam masala
½ teaspoon kasuri methi
Salt, to taste
2 tablespoons milk
- Heat 1 tablespoon oil in a pan and saute the onions till they brown slightly.
- Add the chilli-garlic paste, ginger and chopped green chillies and saute for 1-2 minutes, stirring continuously.
- Add the tomato puree, red chilli powder, biryani /garam masala powder and kasuri methi. Mix well and cook on a medium flame till the raw aroma of the tomatoes disappears.
- Add 2-3 tablespoons of water, mix and continue cooking for 2-3 minutes.
- Add the paneer cubes, green peas and salt and combine well. Cook until most of the water evaporates; the mixture should be semi-dry.
- Add the rice and fold into the paneer and mutter mixture gently.
- Add two tablespoons of milk and cook for 1 minute.
- Serve hot.
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