February 1st, 2012
 Did you know that an excess of 100 calories per day can translate to 10 pounds of weight gain in one year? Surprisingly, those extra calories could be in that second squeeze of salad dressing, heaping helping of potatoes, or generous gulp of soda. If weight loss is one of your goals, counting calories isn’t necessary, but cutting calories is. Here are some simple ways to save on the amount you consume.
• Downsize your dinnerware. Roomy platters give us the chance to pile up with more food than we need. Smaller plates, bowls, and cups can help solve portion problems.
• Eat breakfast. Fueling up with a quality morning meal will make splurging at lunch less likely. Grab something within two hours of waking to get your engine going.
• Cut back on condiments. Butter, mayonnaise, salad dressings, and cheeses can add great flavor, but they also come with calories. Use less, or find an alternative.
• Skip the soda. Eliminating a 20 ounce bottle of pop from your daily routine can contribute to 25 pounds of weight loss in one year. Drink it for the caffeine? Substitute with coffee or tea.
• Be careful with nuts. Even though almonds, walnuts, and pistachios are great sources of healthy fat, their calorie content adds up fast. A small handful is plenty.
• Use the fork method. Instead of drenching your salads with dressing, dip your fork into your favorite topping and then dive into your greens. A taste should do the trick.
• Pre-portion snacks. Eating directly from a box or bag increases the likelihood of loading up on an unnecessarily large serving. To prevent accidental binges, measure out the recommended amount and close the cupboard.
• Be active. In addition to being mindful of the things we put in our mouth, we must be conscious of how much we move. Exercising for as little as 30 minutes per day is one additional way to ward off weight gain.
Photo thanks to www.gapphotos.com
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January 18th, 2012
We know how difficult it can be to stay motivated and on track once the “New Year’s glow” starts to dim so we thought this blog (posted in Feb 2011) was worth a second read. We’d love to hear from you…share your favorite food-less activity.
Even though one of the most tempting times of the year is now behind us, we are not home free. For sports fans, upcoming Super Bowl parties will likely include an endless spread of chip dips and party platters. After that, Valentine’s Day is sure to bring with it pink and red-colored candies and heart-shaped boxes of chocolate. When weight loss is your goal, days like these can be daunting.
There is no question it is the American way to eat when special occasions arise, but it does not have to be your way. It IS possible to enjoy holidays, birthdays, and other happy happenings without making food the main event and putting your health and fitness goals on the back burner. My advice? Instead of asking “What should we eat?,” ask, “What should we do?.” Here are a few ideas to jump start your thinking process.
*Be entertained. Round up some friends and go to a live concert, get tickets to a play, or check out the hottest new film (just skip the popcorn).
*Be competitive. Why not make friendly competition a new tradition? Start up a round of three-on-three or backyard bocce ball, get out a board game, or attend a sporting event.
*Be indulgent. Treat yourself with a new kind of dessert. Put on your shopping shoes, take a yoga class, or schedule a soothing pedicure or facial.
*Be outdoorsy. Get some fresh air. Sign up for the annual turkey trot, reunite with an old friend during a walk or scenic hike, or go on a family bike ride for the Fourth of July.
*Be romantic. Instead of always relying on dinner and drinks, schedule a couple’s chair massage, sign up for a dance class, or take a leisurely walk.
Eating can certainly be part of special events, but it should not be the focal point. Start brainstorming ways to celebrate without shining the spotlight on food.
Image thanks to SurfNetParents.com
Tags: decision, encouragement, health, journey, lifestyle, New Year's resolutions
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January 11th, 2012
Body Mass Index, also known as BMI, is a calculation derived from a person’s height and weight. For most people, it can be used as a screening tool to help determine the amount of body fat. Although not a direct measurement of body fat, BMI calculation is a quick and easy way to determine a person’s weight category.
The formula for calculating BMI is weight divided by height squared
multiplied by 703. Easier yet, BMI calculators are available on the
internet and will calculate the BMI just by entering weight and height.
BMI ranges are as follows:
18.5 or less = underweight
18.5-24.9 = normal weight
25.0-29.9 = overweight
30.0-39.9 = obese
40 and greater = morbidly obese
Consult your primary care doctor to determine if your excess weight is a health risk for you.
Source: Centers for Disease Control and Prevention
Photo by: Dr.SeymourWeaver.com
Tags: bmi, bmi calculator, body fat, health, motivation, obesity, Team Bariatrics, weight loss
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January 4th, 2012
“Knowing is not enough. We must apply. Willing is not enough. We must do.” – Johann Wolfgang von Goethe
After the avalanche of holiday cheer, those pesky New Year’s resolutions crept up. Every year, you’ve made the same promise: Lose weight. Every year begins with wanting to make a change, but a few weeks, sometimes days (sometimes minutes), into the new year, you find yourself right back where you started. Chances are that you already find yourself feeling frustrated.
Don’t worry. It’s never too late to start fresh. Now is the time to take control! Give yourself the gift of health and achieve the results you desire. Get control, get healthy, get happy! Here are five easy steps to move from frustration into action.
1. Set Your Goal:
Clarify what you want. What do you want to achieve or accomplish? Write it down. Make it as concrete and specific as possible.
2. Explore Options:
Think about what options you have to get where you want be. Brainstorm all possible scenarios and write down everything that comes to mind, even the most ridiculous ones. A nugget of inspiration may be buried below.
3. Edit Your List:
Take a look at your list and cross out the things that may not work at this time. Then circle the ones that would make sense – and are doable. Highlight the best course of action by narrowing it down to just one or two.
4. Make the commitment:
Select the best plan to achieve your goal. Break it down into steps. Don’t be afraid to seek out personal and professional help. Give yourself access and permission to use everything at your disposal to find success.
5. Take action:
Whatever your action plan entails, commit to following it. Adjust it as necessary, but take the first step: Make the call, send an email, set an appointment. That first step is often the hardest. Then surround yourself with positive reinforcement and support systems. You can make this year different. Act now and create success!
Photo by: www.webmaster-success.com
Tags: commitment, encouragement, goals, journey, life, motivation
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December 28th, 2011
We all understand the concept of a bank account. You put money in and take money out. For most of us the goal is to put more money in than we take out. Remember how good it feels to examine your balance and see it is growing or the feeling of joy when you are able to make a deposit? Let’s take these same principles and apply them to your personal “emotional bank account.” An emotional bank account is a very active relationship process. This relationship can be between yourself and family, friends, co-workers or anyone you value.
What I would like to focus on is your emotional bank account with yourself. Your personal, emotional bank account refers to your commitment to yourself. Making deposits to this account would include actions such as setting and meeting goals, speaking kindly to yourself, appreciating your individuality. Basically any action or affirmation that reinforces you as a person of value. A withdrawal is just the opposite. It is very difficult to be successful if your emotional bank account is running in the red!
Your personal emotional bank account begins with a zero balance. I will use the example of weight loss to demonstrate how deposits are made to your account. You make the decision that you would like to lose weight to improve your health status – cha ching deposit made! Next, you consult with your physician to discuss your decision – another deposit! Perhaps your next goal will be to begin food logs – another deposit. With each positive step you take towards your goal you are adding to this account. On occasion you will make a withdrawal. Do not despair – stay focused! You may need to reexamine the goal you are working on and modify it slightly. Modifying a goal is a deposit!
Remember, small deposits add up over time and the discipline of making the deposit will become a habit. You are valuable and deserve a personal emotional account with a high balance!
Tags: confidence, encouragement, journey, motivation, self-awareness, supportive, trust
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December 21st, 2011
Aristotle hit the nail on the head when he said, “We are what we repeatedly do.” Our habits – both the good and the bad – shape us in more ways than one. Unfortunately, behavior change is not always easy; in fact, it can be tricky, taxing, and just plain tough. The following steps are designed to help you master – and hang on to – your new habits.
1. Assess your current lifestyle. Generate a list of behaviors that could be holding you back. Perhaps you rely too heavily on caffeine, don’t get enough sleep, or make regular trips to the office candy jar. Keep record of the things you do that you wish you didn’t.
2. Set priorities. After identifying areas that need improvement, determine which change is most important to you. If ranking is difficult, start with the habit you think will be the easiest to conquer and save the more challenging ones for later.
3. Formulate goals. Write down a goal that is specific, measureable, achievable, realistic, and time-sensitive. Instead of simply saying “I am going to eat healthier,” try this: “Beginning Monday, I am going to start eating a fruit or vegetable with all of my meals during the week.” The more thorough your plan, the more success you can expect.
4. Take baby steps. If you aren’t an avid exerciser, jumping from one or two workouts per week to six may not be the best idea. Instead, make it your goal to gradually increase your weekly gym visits.
5. Repeat the cycle. Once you’ve mastered your goal and feel like you have reached a new normal, restart the process and continue to address one area of your life at a time. Instead of trying to take on the universe in one day, remind yourself that health and wellness require regular attention, evaluation, and improvement.
Photo by: funstoo.blogspot.com
Tags: change, decision, encouragement, goal setting, goals, journey, lifestyle, motivation
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December 14th, 2011
Getting through winter without piling on extra pounds may seem impossible, but it is – more than likely – pretty probable. Regardless of the time of year, there will always be distractions and temptations that threaten to derail us. Practicing a healthy lifestyle year-round is undoubtedly challenging. In the coming months, test out these simple tips to help you survive the holidays.
1. Identify your biggest barriers. If you know that chilly temperatures tend to put the brakes on your progress – or halt it completely – take a few minutes to think about the top trials you need to address in order to continue moving forward. Whether it is driving to the gym or saying “No” to a second helping of your favorite side dish, becoming aware of your weak spots if the first step to making improvements.
2. Brainstorm potential solutions. Figure out ways to make winter work for you instead of against you. If you normally walk outside over your lunch hour, search for alternate locations that will allow you to continue getting your miles in. If snowy roads make you nervous about leaving the house, invest in a few fitness DVDs that will keep you moving in a warm, wind-free environment.
3. Set up some structure. Fitting in your workouts requires forethought. Each week, document the days you plan to exercise and briefly jot down the specifics of where and how. Similarly, nutritious eating necessitates simple meal planning and regular grocery shopping. Stock up on energy-dense foods and limit empty calorie snacks so that the healthiest choice is the easiest one.
4. Tuck away temptations. The holidays bring with them plenty of chances for short cuts, side tracks, and slip ups. To make sure that special treats don’t become daily staples, keep enticing goodies out of sight. Occasional giving in is harmless, but regular indulgences can be dangerous.
Surviving the holidays can be simple if you take the time to identify big barriers, solidify solutions, build a supporting environment, and keep hindrances hidden. Remember, it is not necessary to wait for a new year in order to start working on a new you.
Photo by: crazy-frankenstein.com
Tags: food, holiday, holiday eating, nutrition, portion control, support
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December 7th, 2011
1. Stay Focused On Your Nutrition Plan
Look at your calendar. Remember Thanksgiving Day and Christmas Day is just that- ONE DAY. The rest of days between these two days are regular days that you need to be eating according to your nutrition plan with particular focus on adequate protein and fluids. Remember, these are holidays, not HoliWEEKS or HoliMONTH so don’t let the season be a “the reason” for you overindulging. Be consistent in keeping your food log.
2. Stay Clear of Sweets and Sugars
Don’t forget- even if you’ve never had dumping syndrome you still may be prone to it depending on what you eat. Choose foods low in sugar. Adapt some of your holiday recipes to include Equal or Splenda in place of sugar. Both have websites that offer free holiday recipes. Make sure you check the nutritional information and stick to YOUR appropriate portions. (The Splenda Pumpkin Pie tastes like the real thing- your serving should only be ½ of a slice or ½ of what they consider a serving. ½ slice will provide 4 g fat and 1.5 grams of sugar) You can even incorporate your protein powders in some recipes! (See Holiday Pumpkin Pudding recipe attached)
3. Portion Control
If your family or social functions center around food, attend the get-together prepared. Consume your meal or snack from your nutrition plan prior to attending if the temptation is too great. If you are playing the chef for your family or friends, mentally prepare yourself not to be the official taste tester of all foods before they reach the table- appoint another family member for this job. Portion out you meal onto your plate before sitting down at the table. Continue to use your salad size plate, smaller utensils in order to keep you on track.
Stage 4 Portions
3 oz meat or protein food
¼ cup vegetables
¼ cup starch
¼ cup fruit
1 cup milk or milk product
4. Sit Down, Eat Slowly and Enjoy!
Just as you should do with your food everyday- sit down and give everything you eat your complete attention. Eating your meals slowly is one of the main nutrition points after surgery. Focus on what you are consuming and be mentally prepared ahead of time on how you plan to interact or deal with the family or friends that may try to sabotage you and your new habits. (even if they are only trying to be nice).
5. Stop when you feel full
Again if you are sticking with your portions and eating slowly then you should be able to accomplish this.
6. Don’t forget to get adequate fluids each day
Make sure you are getting your 6-8 cups of fluid per day. Try sugar free cocoa, no sugar added spiced cider or spiced herbal tea with a cinnamon stick to keep you in the holiday mood. Plus more fluids will keep you feeling full.
7. Avoid Temptation Traps
If the temptation is too great and you can’t portion out your leftovers to last through many more meals, get rid of them quickly. Food gifts that are not appropriate for your nutrition plan can be passed along to other family, friends, co-workers, local shelter or food bank.
8. Exercise is not a license to eat more
Your nutrition plan and your exercise plan should be working together to help you be successful. One should not be used “to cover up” setbacks you have made with the other.
9. Blue Christmas??
Holidays for many people can be a time of depression, stress or family discontentment. If this describes your usual holiday season write down on paper how you are going to handle these situations in this upcoming season. If you have a therapist- schedule time to meet with him/her before the holidays roll around. Surround yourself with those people you KNOW will support you and can lift you up during this time. Consider giving the greatest gift-YOURSELF- to those less fortunate. Consider visiting your local nursing home or volunteering at your local shelter or food bank.
10. Focus your activities away from food
Find ways to enjoy the holidays that revolve around non-food activities such as touring holiday lights, go to see a holiday movie or live holiday performance, decorate your home or garden,, organize your neighbors, friends or family as a group to donate gifts, toys or coats to local charities, volunteer to participate in your church holiday musical, go caroling in your neighborhood. Many towns and cities also have yearly “Turkey Trots” on Thanksgiving Day which usually involves a short distance run race and/or a short distance walking option- check in the area you will be spending your holidays to see if this is available.
Holiday Pumpkin Pudding
Created by Martha Krachenfels, MS, RD
Appropriate for Stages 2,3,4
Yields approx: 1 ½ cups (Can be doubled to make 3 cups). Calories and Protein will vary depending on the type of protein powder you use. A normal serving for all stages would be ¼ to ½ cup.
Ingredients:
1 Package (1 oz) of Butterscotch Sugar Free Instant Pudding.
1 Cup Skim Milk
2 Scoops of Unflavored protein powder (you might also try vanilla flavored)
½ Cup Canned Pumpkin (NOT pumpkin pie mix)
½ tsp. pumpkin pie spice
¼ tsp. cinnamon
1/8 tsp. of nutmeg
1/8 tsp. ginger
Directions:
Add 2 scoops of protein powder to 1 cup of cold skim milk. Mix thoroughly by shaking or stirring. Place the Sugar Free Butterscotch Instant dry pudding mix into a bowl. Add spices to dry pudding mix and mix thoroughly with a fork. Pour the milk/protein powder mix into the bowl of dry pudding and spices. Add ½ cup canned pumpkin. Stir or beat until thoroughly mixed (a wire whisk or mixer works best). Place in small container and chill in the refrigerator. Enjoy!
Peppermint Mousse
Ingredients:
1 box (1 oz.) sugar-free, fat free instant white chocolate pudding mix
2 Cups of skim milk
½ tsp peppermint extract
3 drops red food coloring
2 Cups of sugar-free Cool Whip
Directions:
In a bowl, mix pudding mix, milk, peppermint extract, and food coloring. Whisk for 2 minutes. Refrigerate for 5 to 10 minutes. Add Cool Whip and mix for 2 additional minutes. Spoon into parfait glasses. Sprinkle with crushed peppermint candies. Makes 5-3/4 cup servings. Each serving: 102 Cal, 0 g total fat, 313 mg sodium, 19 g carbohydrate, 3 g protein. Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 Brenda J. Ponichtera, RD, Published by Small Steps Press.
UNJURY Chocolate Peanut Butter Balls
Ingredients:
¾ cup Reduced Fat Peanut Butter
3 scoops Chocolate UNJURY
Directions:
Measure reduced fat peanut butter and add to mixing bowl. Add Chocolate UNJURY, 1 scoop at a time, stirring well after each scoop until dough is formed. Roll dough into 11 balls. Freeze overnight. Store in freezer or refrigerator until ready to serve. The peanut butter will soften when left at room temperature. Nutrition Facts per ball: 10 grams protein, 9 grams carbohydrate, 6.5 grams fat, 3 grams sugar, 131 calories
Optional additions: dried fruit (raisins, cranberries or cherries), spices (cinnamon or nutmeg), oatmeal, chopped nuts (pecans, walnuts, almonds)
UNJURY Winter Spice Latte
Ingredients:
1 scoop Vanilla UNJURY
½ cup Skim Milk
½ cup Coffee (regular or decaf)
1 tsp Cinnamon
¼ tsp Ginger
Directions:
Measure Skim Milk into a microwave safe mug. Heat Skim Milk in microwave (below 130 degrees). Stir ½ cup Coffee (below 130 degrees) into warm Skim Milk. Slowly add 1 scoop Vanilla UNJURY and stir until dissolved. Sprinkle cinnamon and ginger and mix well (amount of cinnamon and ginger may vary depending on your personal taste). Nutrition Facts: 149 calories, 24 grams protein, 12 grams carbohydrate, 0 grams fat.
Lactose Free Milk, Soy Milk OR Rice Milk may be substituted in place of the Skim Milk. Nutrition Facts are based on Skim Milk. Be sure to check the label for variation in nutrition facts.
From BariMD (www.barimd.com) come the following holiday recipes:
Peanut Butter Protein Balls
Ingredients:
1 Cup Peanut Butter
1 Cup quick rolled oats
1 Cup protein powder
¾ Cup Splenda
Directions:
Mix together in a bowl the peanut butter with Splenda and protein powder. Mix until well blended. Slowly add the oats. Mix well, then form into balls about the size of a small walnut. Refrigerate until set. Serve. Keep in refrigerator until serving.
1 serving provides ~ 64 Calories, 4 gm Protein, 4 gm Carbohydrate, 4 gm Fat,
<1 gm Fiber, 35 mg Sodium
Pumpkin Spice Cheesecake Bars
Ingredients:
9 whole reduced-fat cinnamon graham crackers ¾ tsp. ground cinnamon
3 Tbsp. butter or margarine ½ tsp. ground nutmeg
16 oz. fat-free cream cheese ¼ tsp. ground cloves
1 Cup Splenda 3 large eggs
2 Cups fat-free sour cream 1 can pumpkin
Directions:
Preheat oven to 350°. Coat a 9×13″ baking pan with cooking spray or line bottom of pan with parchment paper. Alternatively, you can use a 9×13″ nonstick pan. Grind graham crackers until fine in a food processor or place crackers in a resealable plastic bag and crush with rolling pin. Place crumbs in a small bowl. Melt butter on stovetop or in microwave and pour over graham cracker crumbs. Mix with a fork until completely moistened. Press crumbs evenly into bottom of prepared pan and place in refrigerator while preparing pumpkin filling. Place cream cheese in bowl and beat with an electric mixer until smooth. Add sugar and mix until incorporated. Mix 1 cup of sour cream until just combined and then add cinnamon, nutmeg, ginger, and cloves. Add remaining sour cream and mix until just combined. Slowly beat in each egg, one at a time, unti incorporated and then mix in pumpkin. For best results, all ingredients should be at room temperature and mixed as little as possible, until each ingredient is just combined. Pour pumpkin mixture into prepared pan; spread evenly throughout and smooth on top. Bake until set at edges, about 30″. (Note: the very center will be a little loose.) Cool completely and refrigerate overnight before cutting into 18 pieces and serving.
1 serving provides ~ 122 Calories, 7 gm Protein, 13 gm Carbohydrate, 4 gm Fat.
Quick and Easy Eggnog
Ingredients:
4 Cups skim milk
1 package (4-svg. Size) sugar-free vanilla instant pudding
1 Tbsp. vanilla flavoring
½ tsp. rum flavoring
½ tsp. ground cinnamon
½ tsp. ground nutmeg
Directions:
Mix all ingredients. Chill and serve. Makes 8 servings.
1 serving (1/2 cup) provides: 53 Calories, 4 gm Protein, 9 gm Carbohydrates, 0 gm Fat.
Modify traditional holiday foods and recipes to reduce fat, sugar, and sodium:
* Stuffing: instead of using butter or margarine to add moisture, use fat-free, low-sodium chicken broth
* Sweet potatoes/yams: sweeten with apple or orange juice and add ground cinnamon for flavoring instead of adding butter and marshmallows.
* Mashed potatoes: use skim milk, garlic powder and a little Parmesan cheese instead of whole milk and butter. Or use low-calorie margarine instead of butter.
* Gravy: skim the fat off of the meat juices to remove excess fat.Modify traditional holiday foods and recipes to reduce fat, sugar, and sodium:
TEAM:Bariatrics
wishes you a healthy and joyful season!
Happy Holidays!
Tags: holiday, holiday eating, holiday recipes, nutrition
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November 30th, 2011
 While stretching is an essential part of any fitness regimen, it is also one of the most misunderstood. Improved circulation, better posture, stress relief, enhanced coordination, and reduced injury risk are just a few of the benefits. However, those advantages mean nothing without proper technique. Read on for some strategies to make your stretching sessions more successful.
Warm up first. Even though stretching fresh out of the gate may seem like the logical thing to do, trying to lengthen a cold muscle is no different than tugging on a frigid rubber band; if we push it too far, it could tear – or worse – snap. The best time to stretch is after you have finished exercising; not before.
Give it time. For most muscles, a 15 to 30 second stretch should be sufficient. However, tender tissues and sore areas may need as much as a minute to elongate safely. Keep an eye on the clock to give your body plenty of time to fully relax.
Avoid pain. If it hurts, you’ve gone too far. While stretching should slightly push our limits, discomfort is never the goal. If you start to notice not-so-good sensations, scale back your stretch to find a more comfortable point of tension, and don’t forget to breathe.
Don’t leave anyone out. Just as we want to strengthen all muscles of the body evenly, we should focus on balanced stretching as well. If you take the time to stretch your biceps, don’t forget the triceps. Similarly, if you let your hamstrings lengthen, do the same for your quadriceps.
Do it regularly. Flexibility diminishes with age, but that doesn’t always have to be the case. After each exercise session, take five or ten minutes to stretch all areas of the body. In addition to reducing soreness, the routine will keep you loose and limber for years to come.
photo by: http://she-fit.com/
Tags: exercise, fitness, health
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