Penn Medicine | Metabolic & Bariatric Surgery News

Healthy Recipe: Pefect for Summer- Green Bean, Chickpea, and Tomato Salad

2013-06-18T06:00:00.000-04:00

The salad holds well and can be tossed a few hours in advance--but leave out the salt until close to serving time, since it will cause the tomatoes to release their juice. Blanch the green beans up to a day ahead, and keep refrigerated.

Green Bean, Chickpea, and Tomato Salad

From: Martha Rose Shulman, Cooking Light
JULY 2004

Yield: 6 servings (serving size: 1 1/3 cups)

Ingredients

2 cups green beans, trimmed (8 ounces)
4 cups coarsely chopped tomato (about 2 1/2 pounds)
1 cup thinly sliced red onion
1/2 cup (2 ounces) crumbled feta cheese
2 tablespoons chopped fresh mint
2 tablespoons red wine vinegar
1/2 teaspoon salt
2 1/2 teaspoons extra virgin olive oil
1/4 teaspoon black pepper
1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained

Preparation
Place the beans in a large saucepan of boiling water, and cook 3 minutes. Drain and plunge beans into ice water. Drain.

Combine beans, tomato, and remaining ingredients in a large bowl; toss well to combine.

Nutritional Information
Amount per serving
Calories: 157
Calories from fat: 29%
Fat: 5.1g
Saturated fat: 1.8g
Monounsaturated fat: 2g
Polyunsaturated fat: 0.8g
Protein: 6.2g
Carbohydrate: 24.4g
Fiber: 5.9g
Cholesterol: 8mg
Iron: 2.1mg
Sodium: 463mg
Calcium: 91mg

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Choosing Milk Alternatives

2013-06-14T06:00:00.000-04:00

Danielle Rosenfeld, MS, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses portion control, and easy ways to watch healthy portion sizes.

Lactose is a natural sugar found in milk products and requires the enzyme lactase to be digested properly. At least 60 percent of the population lacks adequate amounts of this enzyme and may experience unpleasant symptoms after consuming dairy products, such as bloating, gas, and changes in bowel habits. Luckily, there are a variety of delicious, nutrient- packed milk alternatives available for those of us with lactose intolerance or milk allergies. Make sure to purchase unsweetened to avoid excess sugar intake.

Here are some healthy and tasty options:

Lactaid Milk

Produced by adding the lactase enzyme to cow’s milk so that it is more digestible. It contains all the nutrients found in regular milk, such as calcium, Vitamins A, D and B12, potassium, riboflavin and 8 grams of protein. Note: This product is not dairy-free and should be avoided in those with a milk allergy.

Soy Milk

Made by soaking dry soybeans and grinding them with water and typically some sugar. A good source of protein (7 grams per cup), heart-healthy omega-3s, and fortified with calcium and vitamin D.

Almond Milk

Made from ground almonds and filtered water. Thin in texture and nutty in taste, this milk contains antioxidant rich vitamin E and is fortified with calcium and vitamin D for a serious nutrition boost. Though heart healthy, it contains less protein than other alternative milk varieties (1gram per cup). Purchase a protein-fortified version for 5 grams of protein per cup.

Hemp Milk

Made from hemp seeds that are soaked and ground into water, producing creamy, nutty milk. Hemp milk is a great source of essential fatty acids and contains a healthy ratio of omega-3 to omega- 6 fatty acids, in addition to powerful antioxidants. Contains 2 grams of protein per cup.

Coconut Milk

Liquid that comes from the grated meat of a coconut. Fortified with vitamin D and vitamin A and also contains lauric acid, which is involved in reducing inflammation. Coconut milk has a creamy texture and distinctive tropical flavor, however is higher in saturated fat than other milk alternatives and naturally contains less than 1 gram of protein.

Oat Milk

Made from oats and has an earthy, sweet taste. Good source of protein (4 grams per cup) and fortified with calcium, vitamin D, and vitamin A. Oat milk tends to be higher in sugar than other dairy-free products due to its natural starch content.

Rice Milk

A mixture of partially milled rice and water. Rice milk has a thin texture and sweet flavor that works well in dessert recipes. It is also lower in protein (<1gram per cup) than most alternative milk products.

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Down 120 Pounds - Off Medications For Good

2013-06-13T06:00:00.000-04:00

For Gerry Pernot of Scranton, PA, it was an impromptu conversation with a nurse at his cardiologist’s office that got him thinking about weight-loss surgery.

The father of three was in for a stress test, and as he discussed his weight losses and gains throughout his life, the nurse working with him told him she recently had weight loss surgery at Penn Medicine.

“At the time I was on diabetes, cholesterol and acid reflux medications,” remembers Gerry. “Listening to this nurse talk about how weight-loss surgery changed her own life inspired me to get more information myself.”

Losing Weight For Good

Gerry began his weight-loss journey in December, 2011. “I went to an information session, and soon had my first appointment with Dr. Korus,” says Gerry. “That kick-started my journey to where I am today.”

Gerry completed the required tests and screenings prior to gastric bypass surgery.

“Everyone I came in contact with from the sleep study technicians to the pulmonologists and the nutritionists were fantastic,” says Gerry. “I couldn’t have asked for a more trusted or friendly team of experienced professionals to work with.”

Gerry began his medical weight management program (a requirement before surgery) where he worked with the Bariatric Surgery’s nutrition team to lose 40 pounds.

Gerry had gastric bypass surgery with Dr. Korus December 2012, and since then, he has lost 80 pounds more for a total of 120 pounds lost with Penn Medicine.

“I just visited my primary care physician for a check up,” says Gerry, “and my blood work is text book normal! I am no longer on medications for diabetes and cholesterol, and I feel like a completely different – healthier – person.”

Overcoming Eating on the Go

Gerry says one of the biggest challenges has been eating on the go. Gerry travels a lot for work, and now finds himself preparing food he can take with him.

“I bring protein shakes with me as an emergency,” says Gerry. “It can be challenging to find something healthy to eat when you are in a new city for business, especially if I get in late and things are closed.”

One thing Gerry likes to do when he does arrive in a new city, is visit the local grocery store where he can stock up on healthy foods for his hotel room.

“This way, I know that I always have healthy foods for myself so I don’t have an excuse to eat poorly,” he says.

Gerry adds that after years of losing and gaining weight, this weight loss is for good.

“I recently red Al Roker’s book, Never Goin’ Back, and I really do believe that this time, I am never going back,” says Gerry. “I feel better than I ever have; I am in control.”

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Eat Right While Dining Out

2013-06-12T06:00:00.000-04:00

Dining out can be a challenge for anyone trying to follow a healthy eating plan, but it is especially difficult if you have had weight loss surgery. Restaurant portions are notoriously large and the meals are often packed with sodium and hidden calories from fats, sugars and sauces. Before weight loss surgery, larger portions may have tempted you to eat more than you wanted or needed. After weight loss surgery, the food may go to waste or cause discomfort.

The following tips can help you enjoy your meal out while sticking to your diet plan.

Limit calories:

Be conservative with food selection, especially during the first few months after surgery. Stick with simple prepared foods.
Before ordering, ask yourself: “Is this food pouch worthy?” Make sure you order foods that are a good source of protein and fiber.
Look for heart-healthy, low-fat or light options. U.S. Food and Drug Administration (FDA) regulations require restaurants to back up their health claims. Feel free to ask for nutrition information if it is not already provided.
Stay away from the bread and chip baskets as well as dessert and alcohol menus. Ask the server not bring out the dessert cart. If you choose to eat bread, opt for a small, plain yeast roll and avoid items with added fat like garlic bread, cornbread, croissants and muffins.
Salad dressings are often high in calories and fat. Always order dressing on the side and ask for low-fat dressing, a lemon wedge or flavored vinegar instead of the full fat and calorie version.
Don’t drink your calories. Quench your thirst with calorie-free drinks like water or unsweetened iced tea. Limit or avoid alcoholic beverages.
If your job requires socializing or doing business over meals, call ahead or go online to learn about your options in advance. Inform the restaurant manager of your dietary restrictions and make special requests ahead of time if necessary.
Savor each bite of food, enjoy the company and take your time. Allow at least 20 to 30 minutes for each meal. Remember, conversation is calorie-free!

Control portion sizes:

Watch your portion size. People who have had bariatric surgery receive a “restaurant card” to request smaller portions when dining out. Use it to make sure your meals are an appropriate size.
Share a meal or order a smaller portion. This reduces portion size and the expense as well.
Order from the lunch menu if it is available. Often the lunch menu offers smaller and less expensive entrees.
Order from the children’s menu if there are healthy selections available.
Order an appetizer as a main entrée. The portions of appetizers are usually two to four ounces, which is the ideal meal size after weight loss surgery.
Ask the waiter to split the main dish and box half before serving it. You can also request a “doggie bag” as soon as you feel satisfied to avoid the temptation of overeating.
Try a tapas restaurant, which serves snack-sized appetizers and entrées.

Manage leftovers:

When you take home leftovers, remember to refrigerate the food promptly to avoid food-borne illness. Food left out for more than two hours may not be safe to eat.
Write the date of purchase or preparation on leftovers and remember to discard the food after three to five days. Always follow the mantra: “When in doubt, throw it out.” Plus, you don’t want your refrigerator to turn into a jungle of leftover containers.
Reheat food thoroughly.

- Karen Buzby, RD, LDN and Cara Stewart, RD, LDN

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free event here.

What's Stopping You From Weightlifting?

2013-06-11T06:00:00.000-04:00

Do you lift weights? If not, what are you waiting for? We are debunking 5 weightlifting myths.

Get ready to pump some iron!

Myth #1: Weight training will bulk me up

If you a woman who thinks weightlifting will make you look bigger, this one is for you.

Many women are afraid to lift weights because they are afraid they will bulk up, like some men do during weight training. Research has shown that most women simply do not have enough testosterone to increase their muscle mass to the point of looking bigger. To bulk up, or lift weights to become bigger, a woman would have to lift heavy weights while taking hormones or drugs to alter the way their muscles respond to the lifting.

Myth #2: Weight training takes too long

It takes is about 30 minutes a few times a week to complete a weight training routine. In fact, some gyms have areas dedicated to 30-minutes routines with equipment positioned so it is easy to go from one machine to the next.

Myth #3: Free weights are harder than machines

Both free weights and weight machines offer advantages and disadvantages. Some people feel more comfortable using machines because they don’t have to think about how they are positioned – the machine does it for them. Others enjoy free weights because they can isolate muscles better.

If you belong to a gym, schedule a session with a trainer to familiarize yourself with both free weights and weight machines. He or she can explain the differences between each type and help you create a routine that meets your needs.

Myth #5: Weightlifting is bad for my joints

Quite the contrary! The fact is, when you strengthen the muscles around your joints you put less pressure on your joints and will increase their health.

Weightlifting is a non-impact activity, which means it is less stressful than running or walking. Lifting weights can also improve your posture taking strain off your back and spine.

Do you lift weights at the gym? What benefits have you seen from weightlifting?

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Weight-Loss Surgery: More Than About Looks

2013-06-10T06:00:00.000-04:00

Weight-loss surgery is not just about looking better. It's about getting back to a quality of life you can enjoy with family and friends.

Matt Kirkland, MD, FACS, director of the metabolic and bariatric surgery program at Pennsylvania Hospital discusses the benefits of weight-loss surgery at Penn in this video.

Lose Weight at Penn Medicine

Penn can help you lose weight. Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia. There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good. Register for a free information session today.

Gastric Sleeve for Weight Loss

2013-06-07T06:00:00.000-04:00

A study published in the New England Journal of Medicine compared the standard treatment of medication, diet and exercise to weight-loss surgery for the treatment of type 2 diabetes.

“This study shows in addition to gastric bypass, sleeve gastrectomy improves or resolves type 2 diabetes following surgery, and is more effective than medical management alone,” says Noel Williams, MD, director of the Penn Metabolic and Bariatric Surgery Program.

During a sleeve gastrectomy, or gastric sleeve, a sleeve-shaped tube is created from a small portion of the stomach, and most of the stomach is removed. Food passes through this tube directly into the intestines. Nutrients and calories are absorbed from food normally, but patients feel full sooner and stay full longer.

Sleeve gastrectomy is typically considered for patients with a body mass index (BMI) of 50 or higher. The surgery is performed laparoscopically and can be a permanent surgical solution to manage weight. A second operation may be required, however, if significant weight loss is required to improve the patient's health.

Let Penn Help You Lose Weight

Learn if weight-loss surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free event here.

In Weight-Loss Surgery, Experience Matters

2013-06-06T06:00:00.000-04:00

David S. Wernsing, MD, FACS, is a bariatric surgeon with the Penn Metabolic and Bariatric Surgery Program.

In this video, he discusses Penn’s long-standing bariatric surgery program and the importance of choosing a weight-loss program with the experience and expertise of bariatric surgeons and sub-specialty physicians who are all a part of a bariatric patient’s care.

Meet Penn Experts in Weight-loss Surgery

Learn if bariatric surgery is right for you and attend a free informationa session about the Penn Metabolic and Bariatric Surgery Program. At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program. Register for this free event here .

Buy Local At These Farmers Markets in Philadelphia and New Jersey

2013-06-05T06:00:00.000-04:00

A diet rich in a variety of fresh fruits and vegetables is important for weight control and can provide many other health benefits. And now is a perfect time of year to shop local.

An increasing number of farmers have been making their way to Philadelphia and the surrounding areas as a part of a nation-wide movement to buy local.

Did you know most of the fresh fruits and vegetables you purchase in your supermarket have already spent as many as 14 days in transit? Once produce is picked, it is still alive but it stops receiving nutrients from the source plant. Produce loses heat and moisture over time through a process called respiration, which is one way nutrients and flavor are lost.

Asparagus, broccoli, mushrooms, and spinach have very high respiration rates and lose moisture, flavor and nutrients quicker than apples or onions, which have low respiration rates. Spinach, for example, loses up to 50 to 90 percent of its vitamin C content within 24 hours of being picked.

This is why local food is fresher and tastes better than food shipped long distances from other states or countries.

Why Should You Shop Local?

Although, farmers markets may appear to be more expensive than supermarkets, fresh is often more nutritious. In other words, you may be getting more bang for your buck at a local farmers market.

Don’t worry about carrying cash: Most farmers’ markets accept debit and credit cards, making it easier than ever to purchase fresh foods. Plus buying local food keeps your dollars circulating in your community.

Shopping Local is a Fun Family Experience

Buying local can be fun for the whole family. It is a great way for kids to learn more about the fruits and vegetables on their plates. Most farmers are knowledgeable and eager to share information with their customers.

To learn more visit www.buylocalpa.org and www.pasafarming.org

Farmers Markets in the Philadelphia Area

The Food Trust Farmers' Markets

43rd and Baltimore Avenue, Philadelphia, PA 19104
Tel: 215-568-0830
Saturdays, 10 am to 2pm

Clark Park Farmers Market

Cliveden Park Farmers Market
Chew Avenue & Johnson Street, Philadelphia, PA 19107
Tel: 215-568-0830
Wednesdays, 2 pm to 6 pm

Fairmount Farmers' Market

22nd Street and Fairmount Avenue, Philadelphia, PA 19107
Tel: 215-568-0830
Thursdays, 3 pm to 7 pm

Headhouse Farmers' Market

Second and Lombard Streets, Philadelphia, PA 19147
Tel: 215-575-0444
Sundays, 10 am to 2 pm

Overbrook Farms Farmers' Market

Lancaster Avenue at City Avenue, (Overbrook Presbyterian Church), Philadelphia, PA 19103
Tel: 215-575-0444
Saturdays, 9 am to 1 pm
contact@thefoodtrust.org
http://www.foodtrustmarkets.org/markets.html

Farmers Markets in New Jersey

Collingswood Farmers’ Market

Between Collings and Irvin Avenues, Collingswood
http://www.collingswoodmarket.com/
Saturdays, 8 am to Noon

Camden Community Farmers Market

514 Cooper Street, Camden
http://www.camden-ahec.org/ahecservices/camdencommunityfarmersmarket.html

Our Lady of Lourdes Community Farmers Market

1600 Haddon Avenue
July 1 to October 28
Wednesdays, 2 pm to 5 pm

Camden Farmers Market

Walter Rand Transportation Center, Broadway
June 23 to October 27
Tuesdays, 10 am to 3 pm

Virtua Health Farmers Market

Atlantic & Mt. Ephriam Aves.
Thursdays 11 am to 3 pm
June 18 to October 29

3 Types of People Who Might Benefit From Personal Training

2013-06-04T06:00:00.000-04:00

A personal trainer is a certified professional who can help you define your weight-loss goals, design a program to meet those goals, and motivate you to work out during one-on-one sessions. While personal training is not for everyone, for those individuals who have never worked out or are not sure how they should work out, a few sessions with a professional might help pave the way to fitness success.

If you fit into one of these descriptions, you might want to consider hiring a personal trainer.

You Are New To Exercise

If you’ve never set foot in a gym, it can be overwhelming. There are free weights, weight machines, fitness classes and pieces of cardio equipment. All the “pros” can be intimidating and you probably don’t know where to start.

If you are an absolute beginner, a personal trainer is your ultimate gym buddy. A personal trainer helps you set goals and builds a routine for you, so you make the best use of your time in the gym. Also, he or she shows you the proper way to exercise, helps you with your form and shows you the best cardio machines to help you reach your weight-loss goals.

You may not need to meet with a personal trainer every week, but meeting with one a few times in the beginning, and then every few months to tweak your routine, can get you on the right path.

You Have an Injury or Health Condition

Just because you have a bad knee or an old shoulder injury that flares up on occasion doesn’t mean you shouldn’t – or can’t – exercise. A good personal trainer helps you identify your weaknesses and designs a program that strengthens your body without putting too much pressure or strain on any one area.

Your trainer also shows you how to safely exercise and look for signs of muscle overuse.

You Need Extra Motivation

Even a seasoned gym rat needs some extra motivation every now and then. Meeting with a personal trainer at a designated time each week can help you stick with a consistent exercise program. Certified personal trainers can provide structure and accountability, and help you develop a lifestyle that encourages health.

Remember, not all personal trainers are created equal. Ask if they are certified by the American Council of Exercise (ACE) or Aerobics and Fitness Association of America (AFAA) or other licensing organization. He or she should also be certified in CPR and have liability insurance.

Finally, find a trainer you like. This is a hired professional, and if it’s not working out with one, find someone else you can feel comfortable with.

Have you used a personal trainer at a gym? What was your experience?

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Try a Zumba Class!

2013-06-03T06:00:00.000-04:00

Do you like to dance and have fun while working out? If so, then Zumba might be for you!

If you are tired of the same old exercise routine at the gym, chances are that your body is, too.

Any fitness professional or personal trainer will tell you that every few months it’s important to change up your routine. That’s because the more you exercise a certain muscle group or do the same type of exercise, the more efficient your body becomes at performing it. And the more efficient your body becomes, the less of a challenge that exercise is. Your body responds by outputting less energy, which means fewer calories are burned.

If it’s time to try something new, it seems like Zumba® is taking gyms and fitness centers across the nation by storm.

Zumba is a Latin-inspired fitness dance program created by dancer and choreographer Alberto "Beto" Perez. Zumba involves dance and aerobic elements, and gets the class moving with hip-hop, samba, salsa belly dance and mambo moves. Some instructors also incorporate light strength training into the class.

But don’t let all the fancy moves intimidate you. Perhaps the best thing about this class is that it keeps you moving and “on your toes” for the duration of the class. You’ll be paying so much attention to following the moves and having fun, you won’t even notice the time pass by.

Zumba classes are offered at many gyms and dance studios, but if you would prefer to exercise at home, there are Zumba DVDs and video games to get you moving in your living room.

Have you tried a Zumba class? What did you think?

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Upcoming Weight-Loss Surgery Information Sessions in June

2013-05-31T06:00:00.000-04:00

For many people trying to lose weight, taking the first step can be the most difficult part of the process.

Whether it’s getting out of the door to head to the gym, or deciding to choose a healthier option at mealtime, once you take that first step, it can be easier to gain momentum toward a healthier lifestyle.

Weight-Loss Information Sessions at Penn Medicine for June 2013

Choosing to have weight-loss surgery is not an easy decision, but learning all of the facts is easy with Penn’s free weight-loss information sessions.

At a weight-loss information session, patients learn about the various options for weight-loss surgery and get to meet with the surgeons and clinicians who will help them every step of the way.

Learning about weight-loss surgery and getting all the information firsthand from experts at Penn Medicine can be empowering, and help you make a healthy decision that can have lifelong positive effects.

Mark your calendars for the following information sessions at Penn Medicine in June.

6/3: Penn Presbyterian Medical Center
6/4: Penn Medicine Woodbury Heights
6/5: Perelman Center for Advanced Medicine (across from the Hospital of the University of Pennsylvania)
6/10: Perelman Center for Advanced Medicine (across from the Hospital of the University of Pennsylvania)
6/12: Pennsylvania Hospital
6/13: Penn Medicine Valley Forge
6/15: Penn Presbyterian Medical Center
6/17: Perelman Center for Advanced Medicine (across from the Hospital of the University of Pennsylvania)
6/20: Penn Medicine Bucks County
6/24: Pennsylvania Hospital
6/26: Penn Medicine Cherry Hill
6/27: Perelman Center for Advanced Medicine (across from the Hospital of the University of Pennsylvania)

Register for a Weight-Loss Information Session at Penn

Learn more about weight-loss surgery at Penn during this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for a weight-loss information session here .

Healthy Recipe: Walnut and Rosemary Oven-Fried Chicken

2013-05-30T11:00:00.000-04:00

Get the crispy taste of fried chicken for less than 300 calories. Add kid appeal to this dish with a honey-mustard dipping sauce.

Walnut and Rosemary Oven-Fried Chicken

Yield: 4 servings (serving size: 1 cutlet)
Total: 25 Minutes

Ingredients

¼ cup low-fat buttermilk
2 tablespoons Dijon mustard
4 (6-ounce) chicken cutlets
1/3 cup panko (Japanese breadcrumbs)
1/3 cup finely chopped walnuts
2 tablespoons grated fresh Parmigiano-Reggiano cheese
3/4 teaspoon minced fresh rosemary
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Cooking spray
Rosemary leaves (optional)

Preparation

Preheat oven to 425°.
Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.
Heat a small skillet over medium-high heat. Add panko to pan; cook 3 minutes or until golden, stirring frequently. Combine panko, nuts, and next 4 ingredients (through pepper) in a shallow dish. Remove chicken from buttermilk mixture; discard buttermilk mixture. Dredge chicken in panko mixture.
Arrange a wire rack on a large baking sheet; coat rack with cooking spray. Arrange chicken on rack; coat chicken with cooking spray. Bake at 425° for 13 minutes or until chicken is done. Garnish with rosemary leaves, if desired.

Nutritional Information

Amount per serving
Calories: 292
Fat: 9.6g
Saturated fat: 1.6g
Monounsaturated fat: 1.6g
Polyunsaturated fat: 5.1g
Protein: 42.7g
Carbohydrate: 6.8g
Fiber: 0.9g
Cholesterol: 101mg
Iron: 1.6mg
Sodium: 471mg
Calcium: 66mg

Laraine Perri, Cooking Light, NOVEMBER 2012

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Penn can help you lose weight for good.

How to Stop Stress Eating

2013-05-29T06:00:00.000-04:00

Do you eat in times of stress? Sadness? Happiness?

If you do, you are not alone. Emotional eating is a way we comfort ourselves when we need a distraction, or want to feel better.

Emotional eating is particularly difficult to manage when it is “triggered” by certain things like stress at work, anxiety, boredom, anger or a difficult relationship.

How do I Know If I am Stress Eating?

If you head to the refrigerator or pantry if you’ve eaten less than a couple of hours ago, you might want to ask yourself if you are really hungry. If the answer is no, then ask yourself, “Why do I want to eat?”

Once you identify why you want to eat, you can prepare yourself to face the situation again – without food, if possible.

If you are, in fact, hungry, try drinking a glass of water instead. Sometimes, when we think we are hungry, we are really just thirsty.

Why We Stress Eat

There is, in fact, good reason why we find ourselves eating our of emotion or stress.

When we are stressed, our bodies create the hormone cortisol. Cortisol is a hormone that makes you crave carbohydrates and fatty foods as if you needed the fuel to provide energy for the defense.

Eating may also be a way we distract ourselves from what is really bothering us. That is why it is so important to learn what causes emotional eating, not just how to deal with the after-effects of eating.

What to Do Instead of Stress Eating

It’s important to learn why you are eating before it happens. Only when you discover what is causing you to crave food, can you get to the root of the issue and deal with it head on.

Dealing with the emotions that trigger stress eating can be difficult, and you don't have to do it alone. Talking to a friend, therapist or someone you trust can be the first step in tackling emotional eating and getting back on track to your health. Professionals at Penn’s Stunkard Weight Management Program are recognized authorities in the treatment for weight loss and eating disorders.

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They've Lost More Than 430 Pounds!

2013-05-24T06:00:00.000-04:00

When it comes to losing weight, the hardest part is usually taking the first step and committing to a program. Finding the inspiration for weight loss can be as easy as listing the reasons and people your weight loss will impact.

Reasons to Lose Weight:

For Your Health

Obesity, unhealthy eating habits, and lack of physical activity can have a huge impact on your health, putting you at a higher risk for type 2 diabetes, high blood pressure, high cholesterol, coronary artery disease, stroke, sleep apnea, and hormone/fertility imbalances. Since waist size affects health problems, focusing on losing weight, especially in your midsection, can greatly reduce your risk of getting these conditions.

For Your Kids

Do you quickly run out of breath while playing with your kids? Have a hard time keeping up with them in general? Losing weight can mean longer, more fun trips to the park, zoo, etc. Not only is staying healthy important to keep in pace with your energetic kids, but promoting healthy lifestyle choices is key to teaching your kids healthy habits to last a lifetime.

For Your Spouse

Remember that line in your wedding vows, “’til death do us part?” Your significant other wants you around for a long, long time. Staying motivated to get in shape is even better when done together – set a goal and help keep each other inspired and on track!

For An Important Event

Class reunion? Summer vacation at the beach? Your wedding? Whatever the reason, getting into a smaller size for an upcoming event is great motivation because it helps you stick with short term goals while creating long term healthy habits.

For YOU

There’s no better inspiration for weight loss than making you feel good about yourself. Not only will weight loss improve your physical health, it improves self esteem, mood, and gives you a fantastic feeling of accomplishment when you meet your weight loss goals.

What’s your inspiration for weight loss?

Read Stories About People Who’ve Lost Weight and Gained Health at Penn

Jackie Savoy lost 150 pounds, got off her hypertension medications and stopped suffering from sleep apnea.

Bruce Sachais lost 121 pounds, but gained more energy because his blood pressure went back to normal and began sleeping better due to improved sleep – without interruptions from sleep apnea.

Lisa Harris lost 160 pounds, and now is pain-free who no longer uses a cane to walk, or feels like health restrictions keep her from doing the things she loves. Lisa is a regular blogger on this blog, and recently wrote about a very important trip she took - and the proud accomplishment that came with it.

Robyn lost 150 pounds, and now enjoys a healthy lifestyle complete with Zumba classes and workouts with her daughter!

Robyn says: “Thank You Penn Medicine. I am blessed to have had the chance to change my life and find health again.”

Lose Weight at Penn Medicine

Penn can help you lose weight for good.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Share Your Weight-Loss Success

2013-05-23T06:00:00.000-04:00

Have you lost weight through weight-loss surgery at Penn or diet and exercise? What motivated you to lose weight? What tools did you find most helpful when you were losing weight?

Frequently, people learn from the life experiences of their friends, peers, even strangers. When going through the steps for bariatric surgery, patients can take comfort in knowing they are not alone. It helps to find that others have managed their care and want to offer support.

Click here to tell your own story.

As stories are received, they will be posted here so that you may read them to find support and encouragement, and to learn more about bariatric surgery at Penn.

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Healthy Recipe: One Ingredient Frozen Banana “Ice Cream”

2013-05-22T06:00:00.001-04:00

If you are trying to eat healthier and watch your calories, but still want to satisfy a sweet-tooth craving now and then, look no further than your counter for some ripe bananas.

A ripe banana is at its sweetest and most intensely flavored when the peel is spotted. Believe it or not, when ripe bananas are frozen and pureed, they turn into a creamy textured blend that has a texture like soft serve ice cream.

It’s easy, requires no more ingredients than a few browned bananas, and you only need two kitchen tools - a blender or food processor and a spoon (a a freezer of course!)

How to Make Frozen Banana Ice Cream

Get some brown-spotted bananas. The bananas should not be completely black, but brown spots are good.
Peel the fruit and remove any bruised spots or brown tips. Also cut away any loose strings.
Freeze the bananas in a plastic bag – at least 3 hours or overnight.
Remove frozen bananas, and slice into chunks.
Puree in a food processor or blender.
Spoon into a small dish and eat immediately for a soft serve treat.
Freeze the remaining puree to enjoy at a later time.

That’s it! You don’t need any cream or sweeteners to make this
energy-boosting tasty and healthy treat.

Each large banana (approximately 8 inches) contains about 120 calories, 0 grams of fat, 31 grams of carbohydrates including 16 grams of sugar, 3.5 grams of fiber and 1.5 gram of protein.

Bananas are also an excellent source of potassium.

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Choose the Perfect Workout Shoe

2013-05-21T06:00:00.001-04:00

Want a secret to help avoid injuries and pain while working out? Choose the right shoe.

When it comes to starting a workout and making sure things like shin splints and foot pain don’t derail your efforts, the right shoe can make a world of difference.

Here are some general guidelines when choosing a shoe for your workout.

Best Shoes for Walking

The great thing about walking is that you can do it anywhere – as long as you have your walking shoes.

A walking shoe should be flexible with a relatively flat heel. Try to avoid any type of “cross trainer” shoe, as they might not be flexible enough to support the natural movement of your foot as you walk. Also, aim for a shoe with a slightly smaller heel, rather than a bigger flared heel.

Best Shoes for Running

If you are serious about running, or plan to run routinely, your best bet is to be fitted for a proper running shoe by a professional at a running shoe specialty store. There, they will be able to tell if your foot is neutral, over-pronated (leans in) or supinates (leans out) as you run. Also, the type of arch you have on your foot, as well as your weight will make a difference in what type of cushioning you require.

Finally, your shoe specialist may recommend you get a shoe ½ size larger than what you normally wear to account for your toes, which may push forward as you hit the ground running.

Best Shoes for Zumba, or Classes at the Gym

Gym group classes usually involve a lot of different movements from running to dancing to balancing and shifting. This is why having a good cross trainer is important. A good cross training shoe will provide the right amount of cushioning and stability you need to keep you moving with the music.

Best Shoes for Biking or a Spinning Class

When biking either in the spinning studio or on the road, it’s important to have a stiff sole that can keep your foot flat and even the pressure on your arches as you push on the pedal.

Special cycling shoes may cost more than your average workout shoe (can be upwards of $150 for a good pair), and they “clip in” to the pedals. The clips force the ball of your foot to be the main “pressure point” as you cycle your pedals. Clips also keep your knee in line, so that the line of force is always exerted in the proper place.

If you aren’t sure you are 100 percent committed to cycling, try to pick a good cross trainer shoe with a stiffer sole to keep your foot stable while pedaling.

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5 Ways to Exercise With Your Kids

2013-05-17T06:00:00.000-04:00

For many people, children can be a great motivator to lose weight and get fit.

Whether you want to be a healthy role model for your children, or you just want to be fit enough to chase them around the playground, kids’ endless energy can inspire you to get moving and get more energy to keep up with them.

Plus, when you are active with your children, you are setting a good example to be healthy and exercise.

Here are five ways you can get some exercise in while you’re playing with – or chasing – your children.

Use the Playground as Your Outdoor Gym

It's easy to sit on the bench and watch the little ones play on the playground, but it’s more challenging to get in a workout while they play.

Use the monkey bars for pull-ups, use the bottom of a slide for triceps dips, or get on the ground for some push-ups. You don’t need fancy equipment to strength train – your own body will do just fine. So make the most of the time at the playground and get moving.

Invest in a Jogging Stroller

Can’t get a sitter to watch the kids while you work out? Take the kids with you!

Unlike the plastic wheels in a typical stroller, jogging strollers have air0filled tires, which means they are easier to push during a jog – even on a mulched trail in the park or a gravel walkway.

They are also easier to direct and have safety features like a brake strap and reflectors built into their design so you can feel safe walking and jogging with your baby.

Some areas even offer special “Stroller Workout” classes at local parks that incorporate the baby jogger (and your baby) in the workout. Check your local parks’ websites to see if they are offered near you.

Play!

Sure, it sounds simple, but you can get a great workout playing soccer, basketball – even tag – with your kids. Or take out the bikes for a family bike ride. Kids not old enough to ride on their own? Push them in a tricycle, or help them learn to ride their own bike.

Aim for at least 30 minutes of cardiovascular exercise to get the biggest benefit - even if it means you’re “It” for the duration of the game.

Dance

There is nothing wrong with an impromptu dance party in the kitchen with your kids! While you dance your way through a workout, make sure to incorporate some squats, lunges and core moves to ensure you’re working out your entire body.

Use Your Kids as Weights

Like any weight, kids can help you strengthen your muscles! Put your baby in an over-the-shoulder carrier and go for a walk, or do some simple leg lunges and squats. You’ll need the strength when he gets bigger and you’re lifting him in and out of the crib.

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Losing Weight With Your Spouse

2013-05-16T06:00:00.000-04:00

Remember the day you got married? You promised to love each other in sickness and in health. And, you may not have realized it, but you also promised to gain weight… together.

A Canadian study showed that people who live together, or spouses, tend to have similar body mass indexes (BMIs). Also, if a shared environment is conducive to weight gain, like having a full stocked pantry of unhealthy foods, risk of obesity increases.(1)

So what can you do to combat the inevitable? Here are some ways to lose weight with your spouse.

Be an Example

Sometimes, to initiate change, one person needs to take the first step. If you are ready to change, but your spouse is not, start leading by example. Carve out time in your day to work out, and choose to make recipes that are healthy for the whole family. If you do the grocery shopping, make some small changes by adding more fruit and vegetables to your cart. By having healthier options in the house, you – and your spouse – may be more likely to choose healthier foods.

…But Don’t Nag

There is a fine line between leading by example, and expecting your spouse to pick up on your new-found good habits instantly. Ask her to join you for a walk, or offer him a healthier option for a snack, but don’t point out all the wrong he or she is doing to his or her own diet. In the end, they could come to resent your healthy ways, and insist on sticking to their routine habits anyway.

Set Goals Together

Be honest with each other about expectations and set goals so the both of you have something to work towards.

Some weight –loss goals might be taking a vacation together, registering for a local 5K race together, purchasing a piece or workout equipment, or trying a new restaurant for a healthy dinner out.

Meal Plan Together

Choose recipes both of you enjoy, and offer to try something new once a week.

Plant a Garden Together

There’s something about growing your own garden of fruits and vegetables that can inspire you to eat healthier. Challenge yourself with new recipes from your garden, or plant your favorites so you know you’ll always have things you like fresh from your backyard.

Work Out Together

Work out together while adding a healthy dose of competition and you have a winning team! You and your spouse promised to support each other the day you married, but you can also bring those vows into your workouts. Challenge each other to increase the intensity and duration of your work outs.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

(1)Katzmarzyk PT, Perusse L, Rao DC, Bouchard, C. Spousal resemblance and risk of 7-year increases in obesity and central adiposity in the Canadian population. Obes Res. 1999; 7: 545-51.

Fast Food – A Real Addiction?

2013-05-15T06:00:00.000-04:00

While jury is still out on the existence of a real addiction to fast food, some scientists suggest that the high fat, salt and sugar content of fast food may increase the addictive potential (1).

And fast food tastes good, which makes people want it even more.

Conquer Your Fast Food Addiction

If you find yourself pulling up to the take out window at a fast food restaurant more often than you’d like, here are some tips to help control your fast food addiction.

Keep healthy non-perishable snacks on hand all the time so when you are hungry, you don’t need to resort to fast food. Good options include 100-calorie pack unsalted almonds, protein bars, or fresh fruit.
Limit fast food to emergencies, when you are out on a road trip, for example, and need to stop for something quick to eat.
If you must eat fast foods, eat healthier options. Choose salads with light dressings, grilled chicken sandwiches on whole wheat bread, open faced sandwiches, chili, and unsweetened beverages. Skip the fries and avoid super-sized portions.
Feel comfortable making special requests. Ask for light dressings on the side, whole wheat bun, grilled not fried, extra vegetables on sandwiches, hold the cheese and sauce.
Know what you’re eating. Read up on the nutritional value of the fast food you enjoy- once you see the caloric content you may think twice before indulging.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

(1)Is Fast Food Addictive?; Garber AK, Lustig RH. Curr Drug Abuse Rev. 2011 Sep;4(3):146-62.

Can You Be a Vegetarian and Have Weight-loss Surgery?

2013-05-14T06:00:00.000-04:00

Cara Stewart, RD, LDN, is a member of the Penn Metabolic and Bariatric Surgery team. In this blog post, she discusses vegetarianism, and why being a vegetarian isn’t a roadblock to weight-loss surgery.

Well-planned vegetarian or vegan diets are appropriate for the weight-loss surgery patient. A recent study at the University of Oxford in England reveals that the risk of hospitalization and death from heart disease is 32 percent lower in vegetarians than in people who eat meat and fish.

Researchers say that the health benefit is likely related to having lower blood pressure and cholesterol. While following a vegetarian diet is likely not enough to prevent heart disease, choosing more meatless meals can decrease your intake of saturated fat and cholesterol, as well as increase your intake of heart-healthy unsaturated fats and fiber.

What’s the Difference Between a Vegetarian and Vegan Diet?

A vegetarian diet excludes meat, poultry and seafood. A vegan diet additionally excludes eggs and dairy. While these foods are staple protein sources for people who have had weight-loss surgery, there are a wide variety of plant-based protein sources from which to choose. It is important to carefully plan a post-op vegetarian or vegan diet with a registered dietitian to ensure adequate protein intake. Since plant-based foods are less protein-dense, vegetarian, and especially vegan patients, may need to use protein supplements for a longer period of time to meet the daily goal of 60 to 80 grams of protein per day.

If you are a vegetarian or vegan and are pursuing or have had weight-loss surgery, talk to one of the program dietitians about how to maintain a healthful diet and consume nutritionally balanced diet after bariatric surgery.

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Tips to Cut Sugar Out of Your Diet

2013-05-13T06:00:00.000-04:00

The average American consumes about 34 teaspoons of sugar a day – more than three times the recommended daily amount! If you’d like to make a healthier lifestyle change, consider cutting down on your sugar intake.

Why We Eat Sugar

We may not be aware of it directly, but when we are tired or feeling sluggish, our body craves carbohydrates for energy. Sugar is – you guessed it – a carbohydrate.

Carbohydrates aren’t the enemy though. It’s the refined added sugars that can be dangerous. There is a long list of “added sugars” include high fructose corn syrup, white sugar, brown sugar, corn syrup, corn syrup solids, raw sugar, malt syrup, maple syrup, fructose sweetener, liquid fructose, honey, molasses, anhydrous dextrose, crystal dextrose. .

Foods containing simple sugars may offer a quick burst of energy, but when the body metabolizes sugar quickly, blood sugar levels may dip suddenly, and cause the body to want(or crave) more carbohydrate to increase the blood sugar.

Sugar Hides Everywhere

It’s hard to believe, but sugar – and its aliases – hides in all food from bread and mustard to yogurt and juice. While it may be difficult to remove all sugar from your diet, it’s easier to focus on the sugars you can control, such as using less table sugar in coffee or tea, drinking fewer sodas, sports drinks, or sugar sweetened juice drinks, and consuming fewer or smaller portions of desserts, ice cream and candy. Also use the “Nutrition Facts” label on food to identify just how much sugar is in a serving of food or beverage. The ingredient list will tell you what type of sugar the product contains.

Cutting Out the Sweet

If you want to cut out the sugar in your diet, first start slowly. Lower the amount you add in your coffee, trade your soda for a glass of water, and switch to a lower-sugar cereal for breakfast. Try adding more protein to your diet to keep up energy levels, and if you must have something sweet, reach for a healthier snack like a banana or apple with peanut butter.

Cutting sugar out of your diet can be challenging because so many of us are used to adding sugar to our diet. But, once you break yourself of your sugar habit, you will probably find you have more energy, and may even see the numbers on your scale go down.

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Lisa Speaks! Motherhood Before and After Losing 166 Pounds

2013-05-10T06:00:00.001-04:00

Lisa Harris of Clementon, NJ, was a self-proclaimed “yo-yo” dieter her whole life. Moved by her father’s dying request to get healthy, Harris had gastric bypass surgery at Penn Medicine with Alan Schuricht, MD, FACS.

Springtime is a reminder of new beginnings. Dormant trees wake up, migrating birds return, and we begin celebrating important things, such as honoring special women on Mother’s Day.

In August, 2010, shortly after my father passed away, I took my two teenagers on an impromptu vacation to an amusement park about three hours away. I didn’t realize the physical toll it would take on me. I made sure that we left the hotel extra early each morning so we could get to the park well before it opened. My reason was simple: Get the best parking spot possible so I didn’t have to walk so far.

Unfortunately, the walking inside the park was worse than any parking lot. At least the parking lots were flat. In the park I had to deal with hills and steps. Day one was exhausting. By day two, I’d pulled my dad’s cane out of my car and was using that for assistance. I watched as my kids rode roller coasters and other thrill rides. Many of the rides had a “test seat” near the entrance, so people of questionable size could try before they waited in the long lines. I tried one seat with dismal results, and decided that I would try no others. I could feel people staring at me.

Lisa, 3 weeks post-op.

My obesity was embarrassing to me, and though they never said it, I’m sure it was embarrassing to my children. I purposely avoided activities at their schools so their friends wouldn’t see me. As a mother who wanted to be very involved in her children’s lives, my self-imposed exile hurt all of us in one way or another.

Less than nine months later, I was on an operating table in Pennsylvania Hospital, in the skilled hands of Dr. Alan Schuricht. My gastric bypass was done a couple weeks before Mother’s Day in 2011. I was three weeks post-op when my daughter attended her senior prom. When we took pictures before the prom, I half hid behind her. Less than two years later, I was able to fit into her prom gown!

Lisa - in her daughter's dress!

Since then, I’ve adopted a new, healthier lifestyle. Just last weekend, I accompanied my son’s high school percussion team on a trip to Wildwood, NJ. On Saturday morning, I decided to go to a local convenience store to get fruit for my breakfast. My smart phone told me it was .4 miles from the motel. Drive or walk? No brainer! I walked it. My car remained parked from the time I arrived in Wildwood until the trip was over. I walked everywhere I needed to go.

I recently passed the two-year mark from my surgery. Since then, I’ve lost 166 lbs. I look back on years past and sometimes it saddens me, realizing how much of my kids’ childhoods that I purposely missed. Now that I’ve entered a new phase of my life, I’m determined to never again let my weight be an issue. I’m finally able to keep up with my kids. Sometimes they can’t keep up with me! I’m trying to influence them to lead healthier lives too, with less processed foods and a LOT less fast food, and more fruit and vegetables. Together, we’re a healthier, more active family.

My new life means that I’ll be around for many more Mother’s Days. Every weight-related health issue I had is now gone. Best of all, I’m not afraid to be out in public anymore!

Lose Weight at Penn Medicine

When Lisa decided to gain her health for good, she took the first step by joining an information session about weight-loss surgery at Penn.

You, too, can learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Does Hypnosis for Weight Loss Work?

2013-05-09T06:00:00.000-04:00

Have you ever seen hypnosis for weight loss advertised as a surefire way to lose weight for good? Some people are putting their minds in the hands of hypnotists in the hopes hypnosis for weight loss will help them shed pounds.

In fact, some hypnotists are using hypnosis to walk patients through a weight-loss surgery procedure in hopes the sessions will trick the mind into thinking they’ve had the surgery and, thus, need to eat much less.

But does it really work?

“Unfortunately, there is very little evidence to suggest that hypnosis can help people lose a significant amount of weight or maintain those weight losses in the long term,” said Dr. David Sarwer, member of the Penn Metabolic and Bariatric Surgery Team and Director of the Stunkard Weight Management Program.

Bottom line: Hypnosis for weight loss may help in the short term, but for long-term success, an overall lifestyle change through diet and exercise is the only way to lose weight for good.