Stress... Good or Bad?
Stress has gotten a bad rap. I'm stressed, you're stressed, we're all stressed..can't be good. Well lets see, what kind of "stress" are we talking about?
Most of the time when people are talking about stress they are talking about the emotional and psychological kind….lousy relationship (or no relationship), lousy job (or no job), behind on mortgage etc. Granted, this type of stress has bad effects on health.
The kind of stress I am talking about is physical stress. What happens to the body when it is physically stressed. With physical stress it is a matter of degree. That is..how much stress?
Turns out, a certain amount of stress is not only good but actually critical to making your body stronger and healthier….what do I mean?
My last newsletter talked about 'fitness plateaus' and the fact that if you engage in the same work out for months on end it seems like there is not as much benefit as there was when you first started. It is an experience that many folks (perhaps you!) have had. Why does the benefit of the work out seem less over time….the answer….stress!
When you first start a work out routine you are "stressing" your body (this is the good kind of stress). Using new muscles in new ways that you haven't used before. How does your body react…by getting stronger. The muscles (including your heart) feel the stress of the exercise and they react by getting stronger. Your bodies inner wisdom knows that it must get strong enough to handle the stress of the exercise.
Here is what you have to remember. Your body wants to conserve energy so it will only get strong enough to handle the stress you subject it to. If you don't increase the stress level, either by increasing the intensity of the work out, the length of the work out or varying the routine (or perhaps all three) then you will hit a plateau.
A book I read recently goes into these ideas in great detail. It is called "Body by Science" and is written by two authors, one is a body builder (John Little) and the other a doctor (Doug McGuff). The book is easy to find on Amazon if you are interested. They have devised a workout that lasts only 30 minutes that you only have to do once/week and (they claim) will provide more benefit than working out everyday! WOW, one work out a week for only 30 minutes and better than working out everyday..sign me up, baby!
Now, I will warn you that the book is quite technical but the technical parts can be skipped (if you like) and you will still get the basic idea of what they are saying. I will say that I haven't personally tried this workout (but I'm considering it) and having read the book it is definitely based on very sound principles.
Here is the thing, however, since the workout is minimum time it is MAXIMUM stress. That is you work your muscles to complete exhaustion. How will your muscles respond to being worked to complete exhaustion? You guessed it…get much stronger! The reason you only work out once/week is after being worked to complete exhaustion it will take about a week for your muscles to recover.
I mention the book and work out routine as food for thought. It may not be appropriate for all of my patients but if you are interested you could purchase the book or go to the website: www.bodybyscience.net and get more details.
Even if you are not interested in a work out of that intensity level the basic principle is still the same. You need to 'stress' your body during your workout (either by longer work outs, more intense work outs or different work out routines) to keep getting benefit from your exercise routine.
From the Gut... by Glynn Fluitt
Mr. Fluitt is a patient, member of the Century Club and graciously contributes his thoughts and insights as a patient, a champion and an advocate for us all!
From the Gut will return on next newsletter…
SPECIAL SAVE THE DATE REMINDER!
49 Days to our 7th Annual Patient Holiday Party!
The Countdown Has Begun for our 7th Annual Patient Holiday Party Event!
Where: The Venetian in Garfield NJ
When: Monday December 9th 2013
RSVP: call or email: 973.218.1990 or email email@example.com
It is FREE to all of our patients in good standing and their honored guests. The party is our way of celebrating all patients in their journey to reclaimed health – and saying Thank YOU! for the work and the milestones you have achieved! Gourmet full meal – all bariatric compliant and prepared by the wonderful chefs of the Venetian. Music, dancing and special surprises… Our professional photographer there for pictures you take with you at the end of the night – and a special event at the end of the night for your guests to find out for themselves about bariatric surgery and the benefits and life gains that go hand in hand with bariatric surgery!
Be sure to RSVP to reserve your attendance!!!
MARISOL'S NUTRITIONAL CORNER
Now that fall is officially here, warm, healthy soups are in order! Butternut squash is rich in phytonutrients and antioxidants making it a healthy alternative for you and your family. This recipe is a little time consuming, but the end result is well worth it!
Roasted Butternut Squash Soup
Yield: 5 (1 cup per serving size)
1 1/2 cups of water
2 1/2 pound butternut squash, cut in half lengthwise, discard seeds
2 teaspoons of olive oil
1 1/2 tablespoons of unsalted butter
1 small yellow onion, chopped
1 Granny smith apple, peeled, cored and chopped
2 garlic cloves, chopped
2 cups of low sodium chicken stock
1 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 teaspoon ground coriander
1/8 teaspoon ground nutmeg
Preheat the oven to 400 degrees
Pour water into baking pan
Rub the cut sides of squash with the olive oil and place cut side down in the pan and bake until tip of knife pierces skin easily 45-50 minutes
When cool enough to handle, scoop out the pulp, this should be about 3 cups
Next, in a 3 quart saucepan over medium eat, melt butter
Add onion and apple, saute until softened, 10-12 minutes
Add garlic, saute for 1 minute
Add chicken stock, the roasted squash, salt and pepper
Bring to a boil, reduce the heat to low, cover and simmer until slightly thickened, about 10 minutes
Puree the soup in a blender or with a hand held emulsifier
Stir in coriander and ground nutmeg
Nutritional Information: (based on 1-cup serving):
Calories 130; Total Fat 5g, Total Carbohydrates: 20g, Protein 3g
Click Here for More Recipes to Enjoy!
Upcoming Free Informational Seminars
The next Free Informational seminar at our Millburn office is on Wednesday October 30th starting at 6:30pm. Dr. Yurcisin leads the discussion on weight loss, your surgical options and "Is 'Bariatric Surgery is Right for Me?
Dr. Bilof leads the Toms River seminar on Thursday October 24th 2013 starting at 5:30pm. Please be sure to invite friends to attend – promise it makes a difference to Pay it Forward! If you cannot make the upcoming seminar, be sure to check out future dates on our website:
Click Here to see Upcoming Dates!
In This Issue Holiday PartyMarisol's Nutritional CornerEnd Quotes
Florham Park Surgery Center COE facility
GSBWC performs procedures at St. Barnabas Medical Center, an accredited Center.
October 2013 Team Happenings!
We Welcome Julie Mulch to our Toms River Team as Surgical Coordinator! Julie brings years of patient care and commitment to 5-star service… a perfect ft to our team ! Welcome Aboard Julie!
people in arms
Help your friends, family and colleagues join the 1% club and permanently cancel their membership in the 99% club.
" Never believe that a few caring people can't change the world. For, indeed, that's all who ever have" — Margaret Mead
Pay It Forward 2013
We will adding a new section to our website:
BIZ BUZZ?? (Please Help Us with a Great Name for the New Section on our website dedicated JUST to Patient's business):
allowing patient's to list their businesses on our site! We know so many up to good things, creating businesses and taking on t
heir dreams and want to give you an opportunity to let others know what you are up to in life!
If you are interested in your business being featured on our website, please email Laurie at: firstname.lastname@example.org to get started.
IF YOU HAVE A VOUCHER THAT IS EXPIRED, WE WILL HONOR IT – MAKE YOUR APPOINTMENT, PAY IT FORWARD AND WE WILL STILL GIFT THE $350 FREE CONSULT – CALL US!
Upcoming Dates and Locations of Support Group in Your Area:
Support Group attendance and participation is an important part of keeping and maintaining your health and weight goals!
Next Support Group at the ACC in Livingston NJ is 11/13/13 from 6pm-7:30pm.
Monmouth Medical Center in Long Branch, NJ Support Groups on 4th Thursday of every Month from 7pm-9pm. Registration required. Call 1.888.724.7123.
Thanks For Trusting Us with Your Health!
"When I hear somebody sigh, "Life is hard," I am always tempted to ask, "Compared to what?" —Sydney Harris
"When you realize that every stressful moment you experience is a gift that points you to your own freedom, life becomes very kind."– Byron Katie
"Some people see things that are and ask, Why? Some people dream of things that never were and ask, Why not? Some people have to go to work and don't have time for all that." — George Carlin
Yours in Good Health,
Michael Bilof, MD
Basil Yurcisin, MD