“If we don’t change, we don’t grow. If we don’t grow, we aren’t really living.”
–Gail Sheehy

Things change. We grow and adapt to change. In this spirit, we want to let you know that we’re changing and growing, too.

In an effort to streamline our resources and best serve our community, we’re transitioning this blog into the larger IU Health Goshen community.

So, this will be our last blog post here. But this isn’t goodbye. We’re just moving.

You can find information and resources for weight loss and healthy living at: http://www.strengthofgoshen.org. You’ll also find a wide range of health-related tips for you and your loved ones.

You can also join us on Facebook and Twitter.

It’s the time of year to give thanks and celebrate the joy in our lives with our loved ones. And we’d like to thank you for being part of the wonderful Team:Bariatrics community. It has been a pleasure to serve and work with you on your journey toward wellness.

We look forward to seeing you in our new space!

Last year this was such a hit, we brought it back! Before you sit down with your family, remember to bring along your Thanksgiving cheat sheet. You can still enjoy the holidays without all the guilt!

The holiday season is one of the happiest times of the year. But for many who are struggling with their weight, it’s also the hardest. Temptations surround us.

Thanksgiving is certainly one of the most difficult feasts to battle. The sheer quantity of food and the sit-down formality makes it all the more difficult to stick to healthy goals.

It’s not impossible, though. There are many tips available to help you make good choices.

But we’d like to encourage you to go to the core of the holiday: Thanks + Giving.

Think about what you are thankful for in your life. By spending time focusing on the good, it’s easier to fight off emotional binge eating.

The second part of the holiday is giving.

If you are able to, give financial gifts to charities, particularly those who help feed the hungry. You can help others who may be struggling with having enough food to survive day to day.

There are also many food drives that collect edible donations. By helping to feed others, we can nourish our own compassion.

Also consider starting a new tradition this year. Try writing thank-you notes to your loved ones. Let them know what you’ve appreciated about them this past year.

What traits do you admire in them?

What talents do they have that could use some recognition?

How have they helped you throughout the year? Sometimes it’s just the right word or gesture at just the right moment that can be a lifesaver.

Or it can be as simple as “Thank you for being you.”

Even better, consider making a donation of food or money with a particular person in mind. Then write them a note to let them know what you gave and why.

By taking the time to let people know we’re grateful for having them in our lives, we focus on the true meaning of the holiday. It’s not just a feast for the mouth, it’s a feast for the heart.

Image: “Everyday thanks givingday” by nyoin via Flickr

You can see it everywhere now. Leaves have traded in their summer’s bright green wardrobe for rubies and rust, mustard and gold. The air has turned brisk and dropped by degrees. The seasons are shifting. Fall is here.

Now is the perfect time to go with this season of change. Just as the leaves are changing their colors, be inspired to change your attitude.

What kind of extra protection might your motivation need?
Just as we rethink our wardrobes for each season, we can rethink what’s around us.


Like a warm coat that provides warmth against chilly weather, you might benefit from finding tools to stoke the fires of motivation. Consider changing your workout time to go with the season and seek out healthy autumn food choices. If you need extra help to stay on track for healthy, check our online schedule for fitness classes and nutrition/weight loss classes.

What changes can help make the most of the season?
Now that the temperature is dropping, you can take advantage of the cooler weather and exercise outdoors. After the summer blaze has cooled and before the harsh winters, walking, cycling and running around the neighborhood are much more enticing. Even raking up those autumn leaves can burn some extra calories!

What can you let go of?
Learn from nature. Just as the trees can let go of their leaves, you can let go of what no longer serves you. Are there any situations that aren’t working for you anymore? What steps would make them better?

You can let go of your fears, one by one. You can let go of your self-doubt. Each day is a chance to move toward your goals. Let go of relationships that are not nourishing and supporting you. Let go of what is unhealthy so that you can reach your best health – physically and mentally.

Be inspired by this change in seasons. It’s a transitional time. What would you like to transition into? Grab your favorite scarf and go for it!


Photo by OSU Special Collections & Archives: Commons.

Sometimes simply changing your words can change your actions.

In fact, a recent study featured in Health took a look at how two little words could affect weight loss – for the better.

By switching from “I can’t” to “I don’t,” you can increase your “will power and feelings of self-control.”

“The finding supports our theorizing that the don’t refusal frame is more empowering and more likely to lead to resistance to temptation than the can’t refusal frame,” says the study author Vanessa Patrick, Ph.D. from the University of Houston.

And it’s not just the words that come out of our mouths. It’s the words we say to ourselves – silent scolding – that scream denial and restriction and ultimately, powerlessness.

Instead of the diet dilemma of figuring out what you can and can’t have, think about what you want. What you want is to lead a healthier life and a large part of making that happen is to lose weight. Each choice that we make can move us closer to that goal.

There isn’t a higher authority figure forbidding you to have that slice of chocolate cake. That makes it too tempting to rebel against it.

By shifting the power back into your hands, it becomes easier for you to make healthier selections. Instead, you are calling the shots – and making the choices.

Not considering something a denial, but rather a conscious choice can make it much easier to select the best option to reach your weight-loss goals.

Try it out. Basically, replace “I can’t…” with “I don’t want to…” Say it out loud, or say it quietly in your head. With practice, it will become easier to transform it into a permanent way of thinking.

With the holiday season coming up, there’ll be plenty of temptations. But the next time you’re faced with them, just say, “I don’t!”.

Photo thanks to: This Week For Dinner.com

If you have been outside at all lately, you know that fall is here. The air is a little cooler, the hours of daylight are becoming less and less, and the colors of the countryside can literally take your breath away. As we settle in to this new season, we must also make preparations to stay healthy and fit as the weather continues to change. Read on for ways to have fun with food and focus on fitness this fall.

Have fun with food


1. Enjoy apples. This is the prime time for a trip to the apple orchard – or even the grocery store – to pick up some of your favorite varieties and maybe even try some that you’ve never had. Oh, and don’t forget to eat the skin. Whether red, green, or yellow, an apple’s exterior is loaded with health-protecting antioxidants and full of fiber that will fill you up.


2. Sample squash. From butternut and buttercup to acorn and spaghetti, squash is sure to be a hit this time of year. Never had it? Try it. Look for simple recipes using whatever variety appeals to you and never be shy about sampling. You might even set a couple on the table or front porch for an extra pop of color.


3. Make pork your protein. October is pork month; so take advantage of opportunities to incorporate this lean protein into your meals. Chop it up with a stir-fry, roast it with some juicy apples, or grill it with some of your favorite herbs and spices.

Focus on fitness


1. Put exercise in your planner. With limited sunlight at the end of the day, scheduling time for workouts in the morning, over lunch, or immediately after work becomes especially important. Look at your agenda before the week starts and carve out at least 30 minutes to move most days of the week.


2. Consider joining a gym. As the weather cools down and the wind picks up, fall is a great time to find space indoors for physical activity. Group classes can be fun and exercising in the midst of others is often motivational. Not for you? Stock up on fitness DVDs or scope out a walking path at a local mall or department store.


3. Get some fresh air. Make a point to spend some time outside at least a few times each week before things become frigid. Being outside gets you off the couch and is great for both the mood and the mind. So, bundle up! You will warm up once you get going and you will be happy you did it when you are done.

Best wishes from all of us to you during this fall season. Remember to have fun with food and focus on fitness!

Photo by: RGBStock

Though it may sound strange, some of the most basic table manners may be just the ticket to a trimmer waistline. Here are three pieces of eating etiquette that can help send your weight in the right direction.

Sit at the table.
Sitting at a place specifically designated for dining makes it more likely that we will pay attention to what – and how much – we are eating. On the other hand, eating in the car, in front of the television, and even standing in the kitchen increases the odds of mindless munching. Make your meals and snacks a formal event and vow to eat the majority of them sitting down.

Slim down portions.
When presented with a table full of appetizing options, it can be tempting to serve up heaping portions of everything and then head back for seconds. This often leads to a feeling of uncomfortable fullness, which is an indisputable indicator of overeating. When possible, avoid letting your eyes become bigger than your stomach. Enjoy modest amounts of the items you absolutely cannot resist and skip the rest.

Slow your pace.
Taking a snail’s approach may not be easy when you are feeling ravenous, but slowing down gives your body time to tell your brain: “I’ve had enough.” If you are eating alone, chew each bite thoroughly and use silverware – even with foods that could otherwise be eaten with your hands. In a group, engage in conversation and try to keep pace with the rest of the crowd.

Sitting down, slimming down, and slowing down are all behaviors that can lead to weight loss, but there may be other habits that could help you as well. Identify barriers that tend to get in your way and then brainstorm solutions that will set you up for success. Good luck!

Photo thanks to: OutBlush.com

Probiotics, the “friendly bacteria” found in yogurt, has been found to help prevent diarrhea, a potential side effect of antibiotics.

Antibiotics are taken to treat infections, which can range from minor to life-threatening. However, antibiotics also kill the good bacteria, probiotics, living in the gut. Probiotics are microorganisms that live in the gut and can help with digestion, as well as protect us from harmful bacteria.

A study conducted on antibiotics and probiotics found that 30% of people experience diarrhea as a side effect when taking antibiotics. This side effect, along with others problematic in getting patients to stick to their treatment. Scientists found that probiotic use was associated with a 42% lower risk of developing diarrhea. Other than probiotics, yogurt provides good sources of calcium and vitamin D. If you prefer more of a texture to your foods, try adding cereal and berries to your yogurt.

So, the next time your doctor prescribes you an antibiotic, make your next stop the grocery store for some yogurt!

What’s new out there?



Yasso Frozen Greek Yogurt Bar
Data: Per bar (75 gm): 70 Calories, 0 gm total fat, 12 gm Carbohydrates, 0 gm fiber, 6 gm protein, 35 mg sodium, 15% DV Calcium. Weight Watchers Points: 2

Contains no corn syrup, artificial ingredients, and it is made with BST free milk and fat free greek yogurt. Plus it is gluten free!

Conclusion: Now you can have protein in dessert form! Enjoy as a healthy frozen treat!

Salmon that are raised on farms live, grow and breed in close quarters. They get less exercise than wild caught salmon, so farm raised salmon tend to be fattier than wild caught salmon. This increase in fat makes their flesh more tender and juicy, when compared to wild caught salmon. Unfortunately, it’s an increase in omega-6 fatty acids and not the beneficial omega-3 fatty acids.

The lack of exercise in farm raised salmon also causes their flesh to have a grey tone to it. To counter the dull color, they are fed protein pellets that contain a vivid pink dye, which makes the flesh look appealing to us once it hits supermarket shelves.

Wild caught salmon is leaner thanks to its freedom to swim around the ocean and get plenty of exercise. This actually makes the flesh more difficult to cook since the lower fat content tends to dry out quicker. Wild caught salmon also has a higher ratio of omega-3 fatty aids to omega-6 fatty acids.

Wild caught salmon have less pesticides and antibiotics (especially carcinogenic PCBs) than farm raised salmon. Since the farm raised salmon aren’t living in their natural environment, they need to be given artificial treatment and supplements to both survive and be edible.

Since wild caught salmon is more expensive, we suggest alternating between wild caught and farm raised if that’s a little easier on your wallet! Take an omega-3 fish oil supplement or buy wild canned salmon instead of fish.

Source: Today’s Dietitian, July 2012

Fall is a time for cozy evenings, when orange and yellow leaves start filling up trees, and it’s time to dust off that outerwear. But the best part of fall is of course the hearty, delicious food! Add extra colorful veggies to your meals, like squash and sweet potato. Loading up your favorite dishes with these vegetables means adding in extra vitamin A, vitamin C and folate…good for you and the whole family! Start off the fall season right with these delicious and healthy recipes from our friends at Sparkpeople.

Chef Meg’s Garden Harvest Vegetable Soup

Ingredients:
1 T Olive Oil
2 Carrots, diced
1 Leek, white part only, sliced
2 Celery Stalks, diced
2 garlic cloves, minced
1 ½ Tsp. Thyme, fresh
3 Red Potatoes, quartered
1 C Baby Spinach
¼ Tsp. Salt
¼ Tsp. Black Pepper
1 Tsp. Red Pepper Flakes
9 C Water
2 Small Zucchini, chopped
1 C Green Beans
½ C Ditalini Pasta (or another small pasta)
2 Plum or Italian Tomatoes, deseeded and chopped

Basil Topping
1 T Olive Oil
1 C Fresh Basil Leaves
3 T Parmesan Cheese, grated
¼ Tsp. Salt
¼ Tsp. Black Pepper

Directions:
Place 1 tablespoon olive oil in a heavy bottomed saucepan or stockpot. Once warm, add carrots, leek and celery. Cook over medium heat for 5 minutes, stirring occasionally. Add garlic and thyme and continue to cook for 5 minutes. Add potatoes, spinach, salt and red and black pepper; cook 3 minutes. Add water, zucchini, beans, pasta and tomatoes to the saucepan; cook an additional 8 minutes. While soup is cooking, place the basil, remaining oil and cheese in a small food processor; blend until smooth. Swirl basil mixture into the soup just until combined and serve.

Number of servings: 8 (2 cup)
Nutritional Info
Calories: 160, Total Fat: 4.5g, Cholesterol: 1.5mg, Sodium: 93mg, Total Carbs: 26.3, Dietary Fiber: 6.4g, Protein: 5.4g

Fall Couscous

Ingredients:
1 C Nonfat Milk
2 T Honey
½ T Pumpkin Spice
1 C Dry Couscous
¼ C Fruit & Nut Mix

Place milk, honey and pumpkin spice in a small saucepan. Stirring constantly, bring to a boil. Add couscous; remove from heat, stir, and cover. After 5 minutes, remove lid from pan and with a fork, fluff up the couscous. Add the fruit and nut blend and stir. Divide into 4 equal servings, serve and enjoy!

Number of servings: 4

Nutritional Info
Calories: 233, Total Fat: 1.3g, Cholesterol: 1.2mg, Sodium: 43mg, Total Carbs: 48.5g, Dietary Fiber: 2.5g, Protein: 7.4g