Start Walking for a Healthier You

Rebecca Dilks, RD, LDN, research coordinator at the Center for Weight and Eating Disorders and member of the Penn Metabolic and Bariatric Surgery team, provides tips for starting and maintaining a walking program.

Gym memberships are expensive. Running or biking outside can put stress on the body, especially when starting an exercise program after surgery. But walking? It’s free, convenient and easy on your body. That is why walking is the recommended form of exercise after weight loss surgery.

The following tips can help you get motivated to start and maintain an active walking program:

Lace up your shoes rain or shine
Make a commitment to walk in all kinds of weather. If it is cold, bundle up. If it is raining, carry an umbrella. Don’t let the weather be an excuse for not walking.

Plan ahead
Look at your schedule at the beginning of each week and decide which days to walk. By planning ahead, you help ensure that your busy life does not get in the way of your walking program.

Make walking fun
Just because walking is a form of exercise does not mean it has to be miserable. Make walking fun by starting a walking group and asking friends and family to join you. A lively conversation makes exercise more enjoyable. You might even forget you’re walking for exercise.

Bring a dog
Pets make wonderful companions – even for exercise. Use your exercise time as an opportunity to walk the dog or even borrow a friend’s dog. Dogs are great motivators to keep moving and stay active.

Set a destination
Having a destination in mind makes the walk pass quicker. Before you begin your walk, set a destination such as a flower shop or bookstore. You can even reward yourself by buying a bouquet of flowers or magazine when you get there.

Clear your mind
Walking is a great form of self therapy or catharsis. Use your time walking to clear your mind and channel positive energy.

Keep things new and fun
As soon as a walking path starts feeling routine, change it up. Find a new trail or go to a park you’ve never been to before. Avoiding routine helps keep things new and fun.

Jazz up your walk with tunes
Update your music player with upbeat songs. Music is energizing and sometimes even gives you an extra pep in your step. You can also upload audio books if you prefer listening to books instead of music.

The key to maintaining a long-term exercise program is making it enjoyable instead of a chore. Also, remember that physical activity is a key component of a healthy lifestyle, so make walking a priority and invest in a healthier future.

Make sure to consult with your health care team before starting any exercise program, including walking.

- Rebecca Dilks, RD, LDN

Picnic Perfection: Herb-marinated Fresh Mozzarella Wraps

Fresh ingredients and easy preparation make herb-marinated fresh mozzarella wraps perfect for a leisurely picnic on a warm, sunny day.  So grab a blanket, find that old picnic basket and embrace the outdoorsy you! This recipe is sure to become an instant summertime favorite.

Ingredients:

• 3/4 cup (3 ounces) diced fresh mozzarella cheese
• 2 tablespoons chopped fresh basil
• 2 tablespoons Kalamata olives, chopped and pitted
• 1 tablespoon chopped fresh chives
• 1 tablespoon chopped fresh oregano
• 1 teaspoon olive oil
• 1/4 pound thinly sliced pepper ham
• 16 asparagus spears (about 1/4 pound), steamed and chilled
• 4 (8-inch) whole wheat flour tortillas

Preparation:

1. Combine the first six ingredients in a medium bowl.
2. Cover and chill for two hours.
3. Arrange an ounce of ham and four asparagus spears on each tortilla. Spoon about 1/3 cup cheese mixture over the asparagus and roll up.

Special Notes:

• These wraps can be assembled up to four hours in advance, but keep in mind that tortillas absorb moisture the longer they wait.
• Most supermarket deli sections sell pepper ham, but you can substitute regular ham if you’re unable to find it. If you use regular ham, add ¼ teaspoon of freshly ground black pepper to the cheese as it marinates.

Nutritional Information:
Amount per serving

• Calories: 230
• Calories from fat: 30 percent
• Fat: 7.7 g
• Saturated fat: 3.5 g
• Monounsaturated fat: 3.2 g
• Polyunsaturated fat: 0.5 g
• Protein: 13.4 g
• Carbohydrate: 26.7 g
• Fiber: 1.8 g
• Cholesterol: 30 mg
• Iron: 1.9 mg
• Sodium: 862 mg
• Calcium: 130 mg

This recipe is courtesy of Cooking Light (April 2001).

Sleep Less, Eat More

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses a recent study that suggests a link between sleep deprivation and calorie consumption.

Approximately 20 percent of Americans get six or less hours of sleep a night, according to the National Sleep Foundation. That figure raises concern given new research that sheds more light on the major toll sleep deprivation can take on your health.

A recent study showed that people who slept less ate more, suggesting a link between sleep deprivation and obesity. The study, conducted by researchers at the Mayo Clinic, followed sleep and eating patterns of 17 healthy young men and women for 11 days.

For the first three days, researchers measured calorie consumption and energy expenditure to establish a baseline. For the remaining eight days, half of the participants slept normally while the others got just two-thirds of their normal sleep. Eating habits remained unchanged in both groups. The findings revealed that those in the sleep-deprived group consumed an average of 549 more calories a day.

Although the study was small, it supports earlier research that linked chronic sleep deprivation with a variety of adverse health effects and illnesses, including cardiovascular disease, diabetes and obesity.  Larger scale studies are needed to confirm these findings and better understand exactly why sleep deprivation leads to increased calorie consumption.

In the meantime, it seems safe to conclude that sleep is an important part of your healthy lifestyle. Just by getting in bed on time, you can cut calories without even trying. Now that’s a diet that is hard to beat!

To learn how to improve your sleep habits, click here.

- Cara Stewart, RD, LDN

Avoid Food-Borne Illness When Traveling Abroad

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, provides tips for avoiding food-borne illness while traveling.

Trying new foods and local cuisine is often the highlight of a vacation abroad, but unfortunately that also puts travelers at risk for food-borne illness. Food-borne illness can be contracted through bacteria, parasites or viruses. In addition, food safety practices in other countries are often not as strictly regulated as they are in the United States, which means travelers are particularly susceptible to these illnesses.


Before your jet off to your next destination, do some research ahead of time and follow these tips to keep your trip illness-free:

1. Do not drink tap water or put ice in beverages - In areas where water may contain bacteria, parasites or viruses, only drink water from sealed bottles. Make sure the bottle is securely sealed before taking a sip.
2. Avoid fountain drinks – Fountain drinks are made from syrup, carbon dioxide and water, which can be contaminated. Drink tea or coffee made with boiled water instead of fountain drinks. 
3. Peel your own fruits and vegetables - If fruits and vegetables have already been peeled, they may have been washed with contaminated tap water. Stick to only fruits and vegetables that you or your family peeled yourselves. 
4. Do not eat food from street vendors - Food from street vendors may not be stored at safe temperatures or handled in a sanitary manner, so although it may be tempting, it is best to avoid. 
5. Only consume pasteurized dairy products - Make sure food is thoroughly cooked. Avoid eating raw meat and seafood, including steak tartar, Carpaccio, sushi, sashimi and ceviche. 
6. Familiarize yourself with local dietary customs - It is important to learn about local diets and customs ahead of time so you do not unknowingly eat an item that you otherwise would not.   
7. Remember good hand hygiene – Before eating, use antibacterial hand wipes or alcohol-based hand sanitizers that contain at least 60 percent alcohol. 
8. Ask the hotel for recommendations - Hotel employees are usually familiar with local restaurants. Ask for recommendations of restaurants with high standards of cleanliness. 
9. Talk to your health care team - While preparing for your trip, inform your health care team of your plans. They can help make sure you are healthy enough to travel and your vaccinations are up-to-date.

For more information on international travel tips, visit the Center for Disease Control and Prevention Traveler’s Health website.

Safe and healthy travels!

- Karen Buzby, RD, LDN