10,000 Steps for Your Health

This weeks biggest loser give away is a pedometer. A pedometer, also known as a "step counter", is a device that counts the number of steps you take each day, based on the movement of your hips. It helps to track not only how much you move during your work out, but also helps quantify your Activities of Daily Living (ADL's) to maximize calories burned throughout the day.

*Fun Fact* Standing burns more calories than sitting. GET UP!!!

The recommended number of steps per day is 10,000, which is equivalent to about 5 miles! Increasing the amount of movement can help reduce risks for: heart disease, diabetes, and obesity.
GET MOVING!!!

Tips for Hitting 10,000
Take the stairs
Get a walking partner at work
Walk the dog (he/she has been waiting)
Get off a few stops earlier on the bus
When the phone rings, get up out of your chair
Walk to a colleague's office versus sending an email or calling
Repaint a room
Get up to change that channel on the TV
Garden
Take a few laps around the store before grabbing a cart
Integrate walking into your every day activities

Written by: Alyssa Picone, Dietetic Intern

Support Group: Cancer Prevention and Early Detection

Support Group
Monday 10/10 at 6 pm
Nursing Education Center

Topic: Cancer Prevention and Early Detection
Presenter: Gayle Homberg, RN, MS

The presentation will address both male and female-type cancers and colorectal cancer. It will also include key lifestyle modifications for cancer prevention and detection. Gayle is a wonderful speaker and passionate about sharing life-saving information!

CDC report finds people live longer if they practice one or more healthy lifestyle behaviors

Healthy behaviors include not smoking, eating well, getting regular exercise and limiting alcohol consumption

People can live longer if they practice one or more healthy lifestyle behaviors – not smoking, eating a healthy diet, getting regular physical activity, and limiting alcohol – according to a study by the Centers for Disease Control and Prevention.

During the study period, people who engaged in all four healthy behaviors were 63 percent less likely to die early, compared to people who did not practice any of the behaviors. Not smoking provided the most protection from dying from all of the causes examined.

“If you want to lead a longer life and feel better, you should adopt healthy behaviors– not smoking, getting regular physical activity, eating healthy, and avoiding excessive alcohol use,” said CDC Director Thomas R. Frieden, M.D., M.P.H.”

People who engaged in all four healthy behaviors were 66 percent less likely to die early from cancer, 65 percent less likely to die early from cardiovascular disease, and 57 percent less likely to die early from other causes compared to people who did not engage in any of the healthy behaviors.

The study, “Low Risk Lifestyle Behaviors and All-Cause Mortality: Findings from the National Health and Nutrition Examination Survey III Mortality Study,” is published online today by the American Journal of Public Health at http://ajph.aphapublications.org/first_look.dtl.

Researchers analyzed data from CDC’s National Health and Nutrition Examination Survey (NHANES) III Mortality Study, a mortality follow-up of NHANES III survey participants aged 17 years and older who were recruited from 1988 to 1994 and followed through 2006.

The researchers defined low-risk health behaviors as never smoking, eating a healthy diet, moderate intensity or vigorous intensity physical activity, and moderate alcohol consumption. According to the 2010 Dietary Guidelines for Americans, men should drink no more than two drinks per day; women, one drink per day.

Among people in the CDC study, 47.5 percent had never smoked, 51 percent were moderate drinkers, 39.3 percent had a healthy diet, and 40.2 percent were adequately physically active. The percentage of people who reported low-risk behaviors did not differ significantly by gender. Mexican-Americans had more healthy behaviors compared to whites and African-Americans.

The authors noted the challenges in encouraging a large percentage of the U. S. population to adopt a healthy lifestyle. Although studies have shown only a small percentage of people have adopted all of these healthy lifestyle behaviors, significant progress has been made in decreasing the rate of people who smoke. This study adds to the mounting evidence of the substantial gain in life associated with healthy behaviors, and underscores the need for the clinical and public health communities to work together to promote greater adoption of these behaviors.

For more information about CDC’s efforts to promote healthy lifestyles visit www.cdc.gov/tobacco, www.cdc.gov/alcohol, and www.cdc.gov/nccdphp/dnpao.

Stand Up For Your Health -- Physiologists And Microbiologists Find Link Between Sitting And Poor Health

June 1, 2008 ScienceDaily -- Physiologists analyzing obesity, heart disease, and diabetes found that the act of sitting shuts down the circulation of a fat-absorbing enzyme called lipase. They found that standing up engages muscles and promotes the distribution of lipase, which prompts the body to process fat and cholesterol, independent of the amount of time spent exercising. They also found that standing up uses blood glucose and may discourage the development of diabetes.


To view the rest of the article and video click here or cut and paste the link into your browser.

http://www.sciencedaily.com/videos/2008/0610-stand_up_for_your_health.htm

Mindless Eating: Losing Weight Without Thinking

August 5, 2011
Smaller plates, slimmer glasses, linked to weight loss success
http://www.apa.org/news/press/releases/2011/08/losing-weight.aspx

WASHINGTON—Dieters may not need as much willpower as they think, if they make simple changes in their surroundings that can result in eating healthier without a second thought, said a consumer psychologist at the American Psychological Association’s 119th Annual Convention.

“Our homes are filled with hidden eating traps,” said Brian Wansink, PhD, who presented his findings and strategies for a healthier lifestyle in a plenary address entitled “Modifying the Food Environment: From Mindless Eating to Mindlessly Eating Better.”

“Most of us have too much chaos going on in our lives to consciously focus on every bite we eat, and then ask ourselves if we’re full. The secret is to change your environment so it works for you rather than against you,” Wansink said

Wansink identified several myths about eating behaviors as a way to explain why Americans, on average, have been getting fatter. “People don’t think that something as simple as the size of a bowl would influence how much an informed person eats,” he said.

However, several studies show exactly that, including Wansink’s study of 168 moviegoers, who ate either fresh or stale popcorn from different size containers. People ate 45 percent more fresh popcorn from extra-large containers than large ones and the people who were eating stale popcorn ate 34 percent more from the extra-large buckets than people eating fresh popcorn, according to the study.

They just don’t realize they’re doing it,” said Wansink. This strategy also applies to what we drink. His research found that people pour about 37 percent more liquid in short, wide glasses than in tall, skinny ones of the same volume.

Even a kid’s cereal bowl can be a trap, according to Wansink. One study showed children of different weights who were given a 16 ounce bowl were more likely to serve themselves twice as much cereal than children given an 8 ounce bowl.

Another myth, according to Wansink, is that people know when they are full and stop before they overeat. His Food and Brand Lab at Cornell University tested this by designing a “bottomless bowl.” They brought in 60 people for a free lunch and gave 22 ounce bowls of soup to half, while the other half unknowingly got 22 ounce bowls that were pressure-fed under the table and slowly refilled. The results: people with bottomless bowls ate 73 percent more than those with normal bowls, yet when asked, they didn’t realize they had eaten more. “The lesson is, don’t rely on your stomach to tell you when you’re full. It can lie,” Wansink said.

Simply being aware of such findings can help people make healthier choices, especially those who are already trying to eat healthier foods, according to Wansink. One of his studies showed that people lost up to two pounds a month after making several simple changes in their environment, including:

eating off salad plates instead of large dinner plates.
keeping unhealthy foods out of immediate line of sight and moving healthier foods to eye-level in the cupboard and refrigerator.
eating in the kitchen or dining room, not in front of the television.
“These simple strategies are far more likely to succeed than willpower alone. It’s easier to change your environment than to change your mind,” Wansink concluded.

Blog Series: The Pro's and Con's of Dietary Fat

4 of 6: Saturated Fat

The easiest way to identify saturated fat is that it is SOLID AT ROOM TEMPERATURE. To help you remember think “Saturated = Solid.” If it is solid on your countertop then it is solid and rigid in the body, negatively affecting all areas of your body, especially the cardiovascular system. Saturated fat has been shown to

• Increase total cholesterol
• Increase LDL (the bad) cholesterol which his associate with arterial plaque and buildup
• Increase heart disease risk
• Increase risk of all chronic diseases including cancer

The goal is to consume less than 20 grams of saturated fat per day. Animal-based foods, dairy, desserts, cooking fats, fast/restaurant foods, and tropical plant oils are high in saturated fat. For example, the white fat on bacon is solid at room temperature = saturated fat. When the fryers are turned off at your favorite burger joint, the oil becomes solid as it cools. Below is a table of some foods high in saturated fat:
1 slice Giordano's Stuffed Cheese Pizza = 12 g. sat fat

• 1 Bubba Burger (frozen brand) = 10 g. sat fat
• 1 Slice Giordano's Stuffed Cheese Pizza - 12 g. sat fat
• 1 White Castle Cheeseburger = 3 g. sat fat
• 2 tbs. Sour Cream = 3 g. sat fat
• ¼ c. Shredded Cheddar Cheese = 5 g. sat fat
• 1 Bratwurst, Johnsonville = 10 g. sat fat
• Chicken Alfredo Olive Garden = 48 g. (2 days worth!) sat fat
• 1 tbs. Butter = 7.3 g. sat fat
• 1 Hot Dog = 7 g. sat fat
• Chili’s Boneless Buffalo Wings = 16 g. sat fat
• 1 serving Starbucks Whipped Cream = 7 g. sat fat
• 1 scoop Oberwise Butter Pecan Ice Cream = 16 g. sat fat

It is very easy to over eat saturated fat, especially if you eat out often. To decrease saturated fat in your diet tries these simple tips:

1. Choose low fat dairy products. This includes cheese, shredded cheese, milk, cheese and cottage cheese
2. As temptins as it is, skip the cheese in sandwiches, meat, and sides. Not only will you avoid the unnecessary saturated fat, you will also cut calories by at least 100 per slice of cheese.
3. Limit or completely avoid butter, margarine, Crisco, Lard and other oils or spreads. Choose light versions instead. Consider using County Crock Whipped, Smart Balance Light, Spray Butter, Promise Light or PAM Spray.
4. Ditch the toppings. Limit toppings such as Whipped Cream, salad dressing, Ice Cream, and Cream Cheese. Try fresh fruit or sugar free jelly instead.
5. Limit red meat (including pork) to 2 meals (6 oz.) or less per week. Instead choose poultry, fish and legumes (beans & lentils). If choose red meat, trim all visible fat, and choose lean cuts such as Top round, Flank steak, Bottom round or Pork Tenderloin. Individuals who consume mostly red meat are 30% more likely to die from cancer or heart disease than those who reported eating less. Red meat (including pork) is also associated with a greater risk of heart disease, colorectal cancer, breast cancer, and diabetes.

Blog Series: Pro's and Con's of Dietary Fat

3 of 6: Trans Fat - The Ugly Fat

Trans fat has been in the news quite often in the past few years. It seems as though it can’t be eliminated from the food supply fast enough. A small amount of Trans fat is found in the food supply naturally. However, in the 1960’s manufacturers began regularly using Trans fst to prolong product shelf life, improve texture (smooth or crunchy), and produce cheaper foods. A food that highlighted the benefits to manufacturers was the Twinkie! It is cheap, tasty and can sit on a shelf forever.

High amounts of synthetic Trans fat can embed themselves into our cell membranes producing negative health effects. Up to 20,000 cardiovascular related deaths occurred in 2004 as a result of Trans fat. To our body, Trans fat is like throwing a wrench in a smoothly running machine. It increases the risk of chronic disease by disrupting normal body function.

It does not take a lot of Trans fact to negatively impact our health. It only takes about 2 grams (about 2 small paperclips) of Trans fat to jam up your metabolic machinery

Tips to help you decrease Trans fat intake

- Read the label. Trans fat is always listed. The goal is less than 2 grams per day.

- Avoid the ingredient “partially hydrogenated” which is followed by a type of oil. There is a loophole to the labeling rule. If a product has less than 0.5 g of Trans fat per serving, it can be listed at 0 on the label. However, keep in mind that if you eat more than one serving or eat several products with low levels, it is very easy to over consume the amount of Trans fat recommended per day.

Despite efforts to eliminate trans fat, Trans fat is still ubiquitous in the food supply. It may even be lurking in places you never considered such as hard taco shells, fast/restaurant fried foods, margarine, crackers, non-dairy creamer powder, and bakery items.

Fun Fact: In 2005, McDonald's lost an $8.5 million lawsuit for failing to decrease trans fats in their products. $7 million was donated to the American Heart Association and $1.5 million was used to educate the public on the danger of trans fats.

Choosing whole, fresh, minimally processed foods is an easy way to avoid Trans fats all together.

Blog Series: The Pro's and Con's of Dietary Fat

2 of 6: Portion Size

One of the biggest mistakes when trying to lose or maintain weight is eating healthy foods but in large portions. Even healthy foods have calories. Through the years, one of the pitfalls I have observed is overconsumption of nuts, trail mixes, and seeds as meals or snacks. Reasons for choosing larger portions of these items are to increase protein intake and "they are healthy." But this is a misunderstanding.

¼ cup of trail mix = 170-230 calories. And who can eat just ¼ cup?
½ cup of shelled sunflower seeds = 375 calories

The only food category that can be consumed in unlimited quantities is non-starchy vegetables. The more vegetables, the better for you.

When consuming fat, it is important to choose the appropriate portion size to avoid excess calories that can lead to weight gain or a weight loss plateau. The following are each one serving of fat:

1 teaspoon: any oil, mayonnaise, butter, margarine

1 tablespoon: low fat margarine, low fat mayonnaise, regular sour cream, nut butters, regular salad dressing, cream cheese

2 tablespoons: Avocado, half & half/cream, reduced fat sour cream, reduced fat salad dressing, reduced fat cream cheese

6-10 nuts: Almond, cashew, walnut halves, peanuts, pecans
Tip: A serving of nuts will fit into a small mint tin. Try packing a portion of nuts to eat at work. Do not eat these items near an open bag where you can keep going back for more.

8 large olives

Be aware of foods that have hidden fats. Even if the fat is not visible, calories can add up quickly. These include pizza, ice cream, sweets, crackers, cake, cookies, chips, and microwave popcorn.

Tune in Monday 8/1 to learn about harmful saturated fats!

Decoding Meat & Dairy Product Labels

There is a lot of misconception in the marketplace regarding labels on meat and dairy products. What to do terms like "cage free," "natural," or "organic" mean? Below is a link from the Environmental Working Group demystifying label terms on dairy and meat products.

Decoding Meat + Dairy Product Labels - 2011 Meat Eaters Guide Meat Eater's Guide to Climate Change + Health Environmental Working Group

Blog Series: The Pro’s and Con’s of Dietary Fat

Blog Series 1 of 6

It is wrongly assumed that the more fat in your diet the more fat on your body. Increased weight can only be achieved by overconsumption of calories. Each pound of body fat is about 3,500 calories. This equates to 12.3 Mc Donald’s 6-piece chicken nuggets! On the other hand, to burn one pound it would take a 200 pound individual, walking at 3.5 mph, 9.7 hours to burn 3500 calories.

Dietary fat contributes to weight gain or lack of weight loss due to it’s caloric density. Calories only come from fat, protein, carbohydrates and alcohol. Each has a different caloric density (calories/gram). Fat is the most dense, therefore overconsumption of high fat products significantly contributes to excess caloric intake and weight gain or a weight loss plateau.

Protein 4 cals/g
Carbohydrate 4 cals/g
Fat 9 cals/g
Alcohol 7 cals/g

It is extremely easy to over consume calories when fat is present in foods. A great example is the difference between peanut butter, apples and carrots. Each of the following is equal to 160 calories: 1.5 tbs peanut butter, 2 pieces of fruit or 3 cups of carrots. When fat is not present, you get a greater volume of food with fewer calories to help fill you up, contribute to satiety, and help with weight loss/maintenance.

The key takeaway is to consume high fat foods in moderation in the appropriate portion. The following foods are high in fat:

Nuts * seeds * trail mix * granola * oils * butters * Nut butters
Fried foods * desserts * restaurant dishes * ice cream * Avocado
Dark meat and poultry wtih skin * red meat * Dairy products
Sweets such as chocolate

Fat intake has far ranging effects on human health and disease. Not all dietary fat is created equal. Tune in every Monday for a new article in this 6 part blog series on dietary fat.

Eat Smart - 2011 Meat Eaters Guide to Climate Change and Health

The Environmental Working Group is leading they way to protect public health and the environment through the power of public information. They recently released a list of food groups and their impact on the environment and health. Look in each box to learn more about the healthiest food choices within the food group and look across to understand the environmental impact of the food group.

Eat Smart - 2011 Meat Eaters Guide Meat Eater's Guide to Climate Change + Health Environmental Working Group

Your Food Choices May Be Costing You More Than a Grain of Salt

The average American gets about 3,400 mg of sodium a day, which is well above the recommended amount of 1,500 mg per day. Consuming this much sodium a day may be easier than you think if you consider that just one teaspoon of table salt has 2,325 milligrams (mg) of sodium, almost 1.5 days worth.

In fact, the vast majority of sodium in the typical American diet comes from foods that are processed and prepared. Examples include bread, packaged pasta/rice dishes, lunch meats, bacon, cheese, soups, snacks and fast foods. Sodium is naturally present in all vegetables, dairy products, meat and shellfish. For example, 1 cup of low-fat milk contains about 107 mg of sodium, contributing to your overall sodium intake.

Beyond the harm caused by high blood pressure, research has shown that excess sodium can be toxic to humans. For example, some studies conclude that a high salt diet might contribute to the following: stiffer arteries which are often the early sign of heart disease, increased calcium losses which could eventually lead to osteoporosis and the excretion of high levels of protein in the urine, worsening kidney damage initially caused by high blood pressure.

Whether you are sensitive to salt or not, most Americans can benefit from reducing sodium in their diet. Reconsider your typical food choices and try some of the following ways to cut back on sodium:

• Eat more fresh foods especially fruits and vegetables, which can balance some of the negative effects of sodium.
• If you purchase processed foods, opt for the low or reduced sodium options.
• Check food labels and limit products that contain MSG, baking soda or powder, disodium phosphate and sodium nitrate.
• Use fresh herbs and salt free seasonings to flavor your food.
• Decrease your use of sodium-laden condiments such as soy sauce, salad dressings, ketchup and sauces

Article published by: Ellen Muhammad, Dietetic Intern

Filling up on Fiber

The average American consumes 14 grams of dietary fiber a day, which is considerably less than the recommended level of 25-38 grams per day. The human gastrointestinal tract is 26 feet long. Fiber acts as a scrub brush to effectively rid toxic substances from the body, which otherwise may accumulate and cause health problems. Fiber normalizes bowel movements, lowers the risk of chronic disease, promotes a feeling of fullness, and helps regulates blood sugar. It is perhaps more important for a bariatric patients to consume adequate fiber because it can help alleviate constipation, which is a common nutritional complication.

Dietary fiber is found only in plant foods: fruits, vegetables, nuts and grains. Canned and frozen fruits and vegetables contain just as much fiber as raw ones. However, other types of processing may reduce fiber content. Drying and crushing, for example, destroy the water-holding qualities of fiber.

Top 10 Fiber-licious foods:

1. Split Peas
2. Lentils
3. Black Beans
4. Lima Beans
5. Turnip Greens
6. Artichokes
7. Brussel Sprouts
8. Broccoli
9. Raspberries
10. Apples

The key is to find ways to incorporate natural sources of fiber into your diet. This can be achieved by following the golden rule of “Protein and Produce” at each meal and choosing non-meat sources of protein such as legumes.

By: Jill Joseph, Dietetic Intern

Sugar- where is it and how can I avoid it?

Sugar is a popular additive that food manufactures can sneak into foods, oftentimes without our even knowing it. As well as those that are naturally occurring in fruit and dairy, sugar is commonly added to processed foods to prevent spoilage and improve flavor. The negative effects of sugar far outweigh the benefits. It is quickly metabolized by the body and does not contribute to a feeling of fullness, meaning we are hungry soon after eating. Sugar is a source of empty calories, providing no nutritional value, and promotes obesity and chronic disease.

Manufacturers are sneaky. You may be surprised to learn sugar may be lurking in ketchup, canned meats and fish, luncheon meats, and food seasoning. There are many different types of sugar, therefore it may be difficult to identify.

Here is a list of just a few popular names that “sugar” can assume:

• Ingredients ending in “-ose”
• Sucrose, Glucose, Fructose, Galactose, Dextrose, Lactose
• High Fructose Corn Syrup
• All types of syrup: Rice syrup, Corn syrup, Carob syrup, Maple syrup
• Brown sugar
• Dextran
• Fruit juice
• Honey
• Invert Sugar
• Malt
• Molasses
• Turbinado sugar

To decrease your sugar intake, check nutrition labels for the above words, and try and limit these from your diet. Choose items that have fewer than 5 ingredients listed on the label. This means they are more natural, and less processed than others. Limiting sugar can aid in weight loss, but more importantly, choosing minimally processed foods promotes overall health and long-term satiety and fullness.


By: Jill Joseph, Dietetic Intern

EWG's Shopper's Guide to Pesticides | Environmental Working Group | EWG.org

The Environmental Working Group just released its 2011 Shopper's Guide to Pesticides in Produce -- an update to the handy guide that helps you avoid the Dirty Dozen, conventional fruits and vegetables that are highest in pesticide residues -- and choose items from the Clean 15 list instead. Eat healthier and save money at the same time!

What's new? The popular apple is now at the top of the Dirty Dozen as the fruit or veggie highest in pesticides. And for the first time, cilantro is also on the list. Testing by federal scientists found 33 unapproved pesticides on 44 percent of the cilantro samples tested -- the highest percentage of unapproved pesticides recorded on any item since EWG started tracking the data in 1995. Mushrooms also make their first appearance on the Shopper's Guide as part of the Clean 15.


EWG's Shopper's Guide to Pesticides Environmental Working Group EWG.org

Make room on the grill for fruits and veggies

by Chris Bachman, R.D. Accessed on 4/25/11 from http://www.coloradoan.com/article/20110425/LIFESTYLE/104250308

Grilled vegetables are irresistibly tasty, healthy, easy to cook and offer countless options from which to choose. Once you grill vegetables, their ease and magnificent flavor will have you doing it again and again.

Grilled vegetables cook quickly so they retain their vitamin content. Direct flame and intense heat from grilling has been shown to create cancer-causing substances in meat. Marinating meat before grilling, as well as removing excess fat and turning frequently, can help reduce this risk. Grilled fruits and vegetables, on the other hand, do not form these undesirable substances.

The easiest way to grill vegetables is to simply brush them with olive oil to prevent them from sticking, turning until tender. For best results, your grill should be warm, but not hot as it would be for meat. You should be able to hold your hand over the grill for 5 seconds.

Marinades add flavor, nutrition and fragrance to any item you grill. Don't be afraid to forgo pre-made sauces and seasonings and make your own. Self-made sauces and seasonings are inexpensive, simple to make and add depth and uniqueness to a recipe without excess fat, sugar, sodium or calories.

A classic no-fail marinade uses olive oil and balsamic vinegar in equal parts or to taste. Be creative and add minced garlic, basil, oregano, marjoram, coriander, rosemary, thyme and black pepper or other herbs. Marinade vegetables for 5 to 30 minutes. Drain the vegetables well and grill, turning often for 10 minutes or until done. Lightly coat the cooking surface with oil to prevent sticking.

Read the entire article at http://www.coloradoan.com/article/20110425/LIFESTYLE/104250308

Success Story: An interview with S.T.

I had the pleasure of interviewing S.T. about her success after bariatric surgery. She had her surgery in September of 2009 and has lost 103 pounds. She continues to lose weight weekly. S.T. will be speaking at support group on 5/9/11 at 6 pm.

T: Why did you decide to have Lap Band surgery?
S: I had tried everything and I needed to do something that was well researched and had minimal invasiveness.

T: What were your goals and expectations before the procedure?
S: They were high, but the preoperative classes helped me understand that I had to work hard to do my part.

T: How has your life changed after bariatric surgery?
S: I have increased energy and decreased fatigue. I am not as irritable. My breathing has improved and I do not need my asthma medication as much. It was the best decision I have ever made and if I could do it all over again I would.

T: What are the keys to your success?
S: I follow the rules, but not eating and drinking at the same time has been most helpful. At first I lost only 30 pounds and the weight kept going up and down. I was losing it much slower than I wanted. Then I spoke with Dr. Shayani who suggested I drink before I eat (not when I eat) or when I was hungry. Six months ago I took his advice and my appetite when down and I started losing weight.

It was important for me to focus on only 10 pounds at a time instead of my overall goal. When I looked at the big picture and the amount of weight I had to lose I would get depressed. Breaking it into 10 pound increments helped me feel like I was doing something and I became more focused.

The other key that has been important for me was to start exercising. I work out at least three days a week at the gym or with a video. Total body exercises have helped me to tone. In the summer I walk 3.5 miles outside.

T: I know you are busy, how do you fit in your workouts?
S: I work forty hours a week so it was tough. I get up early at 4:30 am because I learned that if I wait until after work it would not get done. It started with motivation, and now that I can walk I want to keep it going. I consider exercise personal time to focus on myself. I enjoy listening to my music and it is nice not to think about kids, college or bills. It is great.

T: Do you have any advice for someone who is stuck or frustrated with their progress after surgery?
S: Yes. Go back to the beginning and look at everything we learned. This includes no eating and drinking at the same time and cutting out junk from your diet.

T: What are some of the changes that you have made to be successful?
S: I have two kids in college and a senior in high school who still lives at home. They are all athletic and have helped me to eat healthier. Kool Aide, sweets and junk food are no longer in our home. I save desserts for special occasions only. Every week I like to try at least one new recipe. My favorite thus far has been parmesan tilapia. I increased the amount of fish chicken and turkey that I make and no longer fry foods.

T: Do you eat out?
S: I used to eat out every day. Now we only eat out one time per week. Champs is my favorite place to go. I typically order s sample platter. It is not the healthiest food, but now I can treat myself because I worry less about weight gain. There is a lot less guilt now compared to when I dieted.

Green Light!

Did you know, most chain restaurants have nutrition information readily available on-line or in the store. For example, when you visit McDonald's, turn over the placemat on your tray or look at the wrapper to view the nutrition information. Look up your favorite places before you eat out to have a plan for ordering. There are a few quick and easy ways to cut calories. These include: leave off the cheese to save 60-100 calories per sandwich or salad, pack up half BEFORE you start eating, ask that the food be prepared without additional oil (pasta, fajitas, stir fry, vegetables), or swap high fat sides such as fries, chips or mashed potatoes with vegetables or fruit.


Weight Watchers Cajun Lime Tilapia 350 calories, 5 grams of fat
Teriyaki Chicken Pasta 450 calories, 8 grams of fat
Applebee's has a great Weight Watchers menu! Most entrees contain around 500 calories or less.

Chili's
Bowl of Chili 360 calories
House salad with low fat ranch dressing 225 calories
Margarita Grilled Chicken 600 calories, 13 grams of fat

Olive Garden
Venetian Apricot Chicken 380 calories, 4 grams of fat
Herb Grilled Salmon 510 calories, 26 grams of fat, 6 grams of saturated fat
Steak Tuscano 590 calories, 20 grams of fat
Choose pasta with a marinara or tomato-based sauce, rather than a creamy sauce. Creamy sauces add additional fat and calories. For example, cheese ravioli with marinara sauce only has approximately 660 calories.

Happy Dining!
-Mallory Piontkowski, dietetic intern

Applebee’s

Red Light!

For many eating out has become a regular aspect of life. Busy schedules, fatigue, shuttling kids to and from make eating out even more appealing. However, despite your best efforts to choose healthy items, restraunts are not on your side. Food prepared outside of the home is laden with salt and hidden calories in the form of large poition sizes, added fat and added sugars. To lose weight and improve health the answer is simple, eat out less. And remember, if it is not healthy for you it is not healthy for children either. Just because they are younger and may not struggle with weight, does not mean that these foods do not not have an impact on their present and future health. Check out the caloric content of these "red light" foods.

Chili's
Quesadilla Explosion Salad 1400 calories, 88 grams of fat Classic Turkey Sandwich w/French Fries 1340 calories, 63 grams of fat. Even without the fries, the sandwich has about 1,000 calories!

Olive Garden
Tour of Italy 1450 calories, 74 grams of fat Fettuccine Alfredo 1220 calories, 75 grams of fat Pork Milanese 1510 calories, 87 grams of fat

Applebee’s
Oriental Chicken Salad 1130 calories, 95 grams of fat Three Cheese Chicken Penne 1470 calories, 79 grams of fat Quesadilla Burger WITHOUT fries 1240 calories, 103 grams of fat. Fries add an additional 400 calories

1 Slice of Small (8"-9") Pizza
Lou Malnati's Sausage Thin Crust 240 calories, 15 grams of fat Lou Malnati's Pepperoni Deep Dish 540 calories, 32 grams of fat Papa John's Original Crust Cheese 210 calories, 8 grams of fat Pizza Hut Supreme Stuffed Crust 420 calories, 21 grams of fat

Now you must be wondering "what can I eat?" Check out the blog Thursday for some "green" light options that won't set you back in your weight loss journey! -Mallory Piontkowski, dietetic intern

Benefits of bariatric surgery may outweigh risks for severely obese

The American Heart Association weighs in about the benefits of bariatric surgery

• Bariatric surgery is a viable option for patients who are severely obese and are safe surgical candidates who have failed medical therapy for losing weight.
• When indicated, bariatric surgery often leads to long-term weight loss and significantly improved health.
• While there are risks, bariatric surgery is considered a relatively safe procedure, especially in centers that perform many of the procedures.

Check out the American Heart Association:

Benefits of bariatric surgery may outweigh risks for severely obese