Empower Yourself: Learn About Weight-loss Surgery at FREE Information Sessions

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.

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.

Get more information about weight-loss surgery at Penn

Are you ready to commit to a healthier life?

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

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 this free event here.

Protein intake after weight loss surgery: Are you getting enough?

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, provides step-by-step tips for adding protein into a healthy diet after weight-loss surgery.

Protein is essential for just about every bodily process, including regenerating strength and promoting healing. That is why dietary recommendations after weight-loss surgery emphasize the importance of adequate protein intake.

The recommended protein intake after weight-loss surgery is 60 to 80 grams a day.* To determine the protein content in various food items, read the nutrition fact label. In general, most protein-rich foods contain at least seven grams of protein per ounce.

Examples of protein-rich foods include:

• Meat
• Poultry
• Seafood
• Eggs
• Dairy products
• Beans
• Peas
• Nuts

After weight loss surgery, dense, protein-rich foods must be reintroduced slowly, allowing time for the stomach to heal and decreasing the likelihood of obstruction. This timeline provides step-by-step tips for safely and healthfully reintroducing protein into your post-surgical diet:**

Two weeks after weight loss surgery:
For the first two weeks after your surgery, it is critical to stick to a full liquid diet and rely on protein drinks to fulfill your protein needs. Continue drinking protein drinks until you can meet the daily protein recommendations with solid food alone. Read more about finding a protein supplement that meets your dietary needs.

Three weeks after weight loss surgery:
Approximately three weeks after your surgery, you can start eating pureed foods. The best way to incorporate solid protein in your pureed diet is by using a blender. If blended protein sources don’t appeal to you, there are other softer forms of protein to opt for instead, including:

• Eggs
• Finely flaked, water-packed tuna
• Yogurt
• Cottage cheese

Baby food is discouraged after weight loss surgery because it has low protein content. 

Five to six weeks after weight loss surgery:
Once you progress to the “soft diet,” which usually occurs about five to six weeks after surgery, you can begin introducing soft, but solid foods into your diet. These foods include:

• Ground or chopped meat and poultry
• Moist fish
• Cooked beans
• Lentils
• Soft, soy-based meat alternatives

Eight weeks after weight loss surgery:
Two months after your surgery, you can begin adding all forms of low-fat protein into your healthy diet. The best way to prepare protein-rich foods is by moist cooking methods and reheating it in a microwave to prevent dryness and food intolerance.

In general, the best way to make sure you’re getting an adequate amount of protein is by keeping a food diary and tracking your protein intake. See the chart below for a protein content guide.

Food	Serving	Calories	Protein (grams)
MEAT Group
Sirloin Steak, lean	2 oz	95	16
Ground Beef, 95% lean	2 oz	92	14
Pork Loin	2 oz	94	17
Chicken, white meat, no skin	2 oz	93	17
Ground turkey	2 oz	75	11
Light Tuna, canned in water	2 oz	66	14
Salmon	2 oz	116	12
Shrimp	2 oz	70	14
Egg, large	1	80	6
Egg whites	2	35	7
Egg Beaters®	¼ cup	30	6
DAIRY Group
Skim Milk	8 oz	90	8
Yogurt, light	6 oz	80	6
Greek yogurt, nonfat, plain	6 oz	90	15
Mozzarella cheese, part-skim	1 oz	70	7
Cottage cheese, 1% milkfat	2 oz	40	7
NUTS / BEANS Group
Soybeans, aka Edamame	¼ cup	65	6
Tofu, Firm	2 oz	40	5
Soy Milk, Plain	8 oz	100	7
Peanut Butter	2 Tbsp	190	8
Almonds	1 oz	165	6
Chickpeas	¼ cup	70	3
Black Beans	¼ cup	55	4
Lentils	¼ cup	60	4
Boca® Burger, Original	1 oz	30	5

- Karen Buzby, RD, LDN

*Allied Health Sciences Section Ad Hoc Nutrition committee, Aillis L, Blankenship J, Buffington C, Furtado M, P{arrott J. Bariataric Nutrition: Suggestions for the Surgical Weight Loss Patient. Surg OBes RElat Dis 2008; 4(5Suppl):S73-108.

**The timeline reflects the Penn Metabolic and Bariatric Surgery team’s approach to reintroducing protein after weight loss surgery. If you are recovering from weight loss surgery, make sure to consult with your health care team to determine your personal dietary plan.

25 Workout Songs to Motivate and Move

It’s summertime, and the livin’ is easy. Well, it is if you’ve got a great summer playlist to take you through your hot-weather workouts!

Some Penn employees have shared their favorite workout songs. If you need to freshen up your workout playlist, check out these selections.

• Push it to the Limit, Paul Engemann
• Purified, Lamb of God
• Slaughtered, Pantera
• I See You Baby, Groove Armanda
• Hello, Martin Solveig & Dragonette
• Such Great Heights, Postal Service
• Take Me Out, Franz Ferdinand
• Juicy, Notorious BIG
• Stronger, Kanye West
• Harder Better Faster Stronger, Daft Punk
• Eye Of The Tiger, Survivor
• Best Around, Joe Esposito
• Thunderstruck, AC/DC
• It Takes Two, Rob Base
• Scenario, Tribe Called Quest
• Body Movin', Beastie Boys
• Holiday, Madonna
• Better Things, The Kinks
• Seven Nation Army, White Stripes
• Float On, Modest Mouse
• Beat It, Michael Jackson
• Pump Up The Jam, Technotronic
• Everybody Dance Now, C & C Music Factory
• Start Me Up, Rolling Stones
• Enter Sandman, Metallica

Can you add to our list? What are your favorite workout songs?

What Do You Do With Your Old Clothes?

It’s a question every dieter asks him or herself at some point: What do I do with my clothes that are now too big?

Years of yo-yo dieting may have taught you to hang on to the clothing… just in case. But if you’re committed to losing weight with the help of Penn Medicine, you can ditch those old clothes for good.

That’s because Penn’s Metabolic and Bariatric Surgery Program provides you with comprehensive care before and after bariatric surgery to ensure weight-loss success. Patients receive care from experts in the fields of nursing, medicine, nutrition, psychology and surgery all under one roof. You also have access to a number of support groups designed to meet your needs every step of the way.

“Having bariatric surgery leads to much more than a physical transformation, it’s a complete lifestyle transformation for an individual who may have spent his or her life identifying with being obese,” says Jim Henry, RD, LDN, registered dietitian with the Penn Metabolic and Bariatric Surgery Program. “That change can be very stressful and overwhelming. For someone who has used food as a coping mechanism to deal with stress, it can lead to a lot of negative feelings and disordered eating.”

Penn clinicians understand the unique needs to bariatric surgery patients. That’s why Penn offers its bariatric surgery patients support before and after weight-loss surgery.

“Research has found that the more support people have throughout the process, the more likely they will be to succeed,” says Henry. “More support leads to better outcomes. It’s because of support programs like those we have at Penn that our patients are so successful.”

Get more information about weight-loss surgery at Penn

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

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

Register for this free event here.

Ready to Clean Out Your Closet?

Many organizations welcome used or gently used clothing. Some organizations will even pick up clothing from your home. Here are a few organizations around Philadelphia that will take your too-big clothing away for good.

1. Salvation Army of Southeastern PA
2. Purple Heart
3. Vietnam Veterans of America
4. Donation Town

What do YOU do with your old clothes?

Does Weight Loss Make You Look Older?

Losing weight definitely has amazing health benefits no one should ignore. However, losing weight may also make you look older.

In fact, just losing 10 pounds can make you look up to four times younger.

When you lose weight, and lose weight from your face, the fat that filled out your cheeks can go away leaving cheeks and eyes looking hollow. For cheeks to look prominent, they need fat. That’s why cheek implants and injectables are a choice of many cosmetic surgery patients. They want to keep that fuller, more youthful look.

Those who have undergone weight-loss surgery may also experience sagging skin around the knees, arms and legs. While exercise can increase muscle tone underneath the skin and improve blood flow to the skin, the skin itself cannot always go back to the way it looked before weight loss.

Surgery is the only way to eliminate sagging skin, and get back to a more youthful appearance.

Regardless of how you look there is no doubt that losing weight, either with weight-loss surgery or a weight-loss program, will help you feel better and may help you live longer.

And chances are that with a smaller body, you can wear more youthful clothing – something you couldn’t do with that extra weight.

Do you think your weight loss has made you look older?

Get more information about weight-loss surgery at Penn

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

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

Register for this free event here.

Celebrities Who Have Lost Weight and Kept It Off

They have personal trainers, personal chefs and access to every weight-loss trick out there. Celebrities are often the first people we look to when trying to lose weight. Some of people even want their own bodies to look like the stars.

“Often times, unrealistic expectations set by the film and television industry lead to insecurities about our own bodies,” says Jim Henry, RD, of the Penn Bariatric Program. “Celebrities are paid to look a certain way, and most will do anything to achieve a body that may not be attainable for everyone else.”

Instead, Henry says to focus on attaining a healthier lifestyle through diet and exercise. For some, weight-loss surgery may offer a permanent solution to a lifelong struggle with weight and weight loss.

“Weight-loss surgery in conjunction with support from trained experts in weight-loss surgery and psychology can lead to positive changes in health and weight that last a lifetime,” says Henry.

Here are some celebrities who have been very vocal about their own struggle with weight and weight loss:

Oprah Winfrey has lost and gained over and over again while in the public eye.

Singer Carnie Wilson was very open about her gastric-bypass surgery, which aired on the Internet in 1999. She’s since had revisional lap-band surgery after regaining her weight, and is back to losing weight.

Star Jones has been quiet about her own weight-loss surgery, instead opting to tell people about her surgery well after her significant weight loss.

“Celebrities are people who struggle with weight-related issues just like so many of us do,” says Henry. “It’s important not to look to celebrities and models as how we should look, but to take from them examples of a healthy lifestyle like working out and eating well.”

Get more information about weight-loss surgery at Penn

Are you ready to commit to a healthier life?

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

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 this free event here.

No-Cook Recipe: Flavorful Chicken and Strawberry Salad

This no-cook recipe makes a quick weeknight meal that is healthy, flavorful and perfect for a hot summer day or night. Combining sweet seasonal strawberries with blue cheese, tender chicken and crunchy nuts, this salad satisfies your sweet and savory cravings while also providing important nutrients like calcium, fiber and protein. Top it off with a tangy vinaigrette dressing for a final touch of flavor.

So next time you want a tasty meal but you’re running short on time, remember this recipe for chicken-topped strawberry and blue cheese salad.

Nutritional Information:
Amount per serving

• Calories: 333
• Fat: 16.4 g
• Saturated fat: 4.9 g
• Monounsaturated fat: 8.3 g
• Polyunsaturated fat: 2.1 g
• Protein: 32 g
• Carbohydrate: 14.8 g
• Fiber: 3.5 g
• Cholesterol: 83 mg
• Iron: 2.5 mg
• Sodium: 347 mg
• Calcium: 156 mg

Ingredients:
Dressing

• 1 tablespoon sugar
• 2 tablespoons red wine vinegar
• 1 tablespoon water
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper, freshly ground
• 2 tablespoons extra-virgin olive oil

 Salad

• 4 cups romaine lettuce, torn
• 4 cups arugula
• 2 cups strawberries, quartered
• 1/3 cup red onion, vertically sliced
• 12 ounces skinless, boneless rotisserie chicken breast, sliced
• 2 tablespoons unsalted cashews, halved
• 1/2 cup (2 ounces) blue cheese, crumbled

Preparation:

1. To prepare dressing, combine first five ingredients in a small bowl. Gradually drizzle in oil, stirring constantly with a whisk.
2. To prepare salad, combine romaine and the next four ingredients (up to chicken) in a bowl; toss gently. Place about two cups chicken mixture on each of the four plates. Top each serving with one and a half teaspoons of cashews and two tablespoons of cheese. Drizzle about four teaspoons of dressing on each serving.

Total preparation time is 20 minutes.

This recipe is provided Jackie Mills, MS, RD, Cooking Light (May 2009).

Oh Baby! 8 Ways To Lose Weight After the Baby

When it comes to weight gain during pregnancy, what’s healthy and what’s not depends on the woman’s weight before she gets pregnant.

For example, women who are underweight (BMI less than 18.5) may be advised to gain 28 to 40 pounds during their pregnancy. Women who are obese before they get pregnant, however, may only be advised to gain 11 to 20 pounds.

Whatever your personal recommendation, weight gain is inevitable. And every woman who’s had a child knows what it’s like to try to take off those pregnancy pounds after pregnancy.

If you are a woman trying to lose weight after pregnancy, here are eight tips to get you started.

Breastfeeding

Some studies suggest that breastfeeding moms return to their pre-baby weight faster. Moms who breastfeed exclusively also need about 300 extra calories a day to maintain good milk supply.

Drink water

Drinking water throughout the day fills you up so that you don’t overeat at meal times, or snack too much throughout the day. Water also prevents dehydration, which can make you feel extra tired – something no new parent can afford in those first few weeks!

Sleep

It’s hard to get consistent sleep with a newborn baby, but research suggests that not getting enough sleep can lead to weight gain. Just like eating healthy and getting enough exercise is important, so is sleep. Make sure your partner takes turns helping with those midnight feedings.

Eat breakfast

It’s tough being a new mom. The demands of a baby often outweigh those things you once held so near and dear to your heart – like showering! But one thing that should never go by the wayside is breakfast. Breakfast stokes your metabolism so that you keep running all day. Eating breakfast may also prevent overeating later in the day.

Check out these healthy breakfast cereals.

Get snack smart

Many nutrition experts suggest shifting away from the traditional three-meals-a-day diet, recommending you eat small, nutritious meals every three hours or eating five to six times a day.

Check out these healthy snack ideas to help you keep going all day.

Move more

It seems obvious that exercise can help you lose weight, but what may not be obvious is how you can incorporate your baby into an exercise routine – without a babysitter. Check out what’s “On Demand” with your cable company to find some quick exercises you can do while baby is sleeping. Or walk outside with a stroller or baby jogger. You can both enroll in a local “Baby and Me” fitness class.

If doing it alone is more your style (and you need a break!) take advantage of friends and family who want to give you a hand and let them take over so you can sweat. Just remember to ask your doctor when it is OK for you to start exercising before beginning a fitness routine.

Track with an app

It’s easy to forget a meal, or to mindlessly eat after being up all night with the baby. For those of you who need some extra support, check out some apps for weight loss. Some apps will remind you to track, while others let you simply take a photo of your meal to analyze its nutritional value. Apps for weight loss let you focus on baby, while helping you stay on track.

Regardless of how much weight you’ve gained during pregnancy, remember that it took nine months for you to put it on so it may not come off as fast as you’d like. Set realistic expectations and goals, and enjoy this special time with your new baby.

Don’t do it alone

There are thousands of new moms just like you who are trying to take off the baby weight. Connecting with other new moms through social media is a great way to support each other virtually and get some ideas and tips from moms who’ve been there.

Also, connect with Penn Weight Loss on Twitter and Facebook for health tips and ideas to help you lose weight.

Get more information about weight-loss surgery at Penn

Are you ready to commit to a healthier life?

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

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

Register for this free event here.

Fact or Fiction? 5 Weight-loss Myths Busted

It’s difficult to keep track of what the latest recommendations are for weight loss — one friend tells you she doesn’t eat carbs after noon, another tells you she skips breakfast.

Here are 5 common weight-loss myths busted.

Myth 1: Eat three meals a day.

Some people like to eat three meals a day and two snacks. Others like to eat six mini-meals throughout the day. Generally speaking, both are fine for weight loss. It comes down to personal preference, and what fits in someone’s lifestyle. Just make sure you aren’t eating fewer than three times a day.

Here are some healthy snacks for weight loss.

Myth 2: Carbohydrates make you fat.

It’s not the carbs that make you gain weight, it’s the calories in your daily diet that make you gain or lose weight. If you eat more calories than your body needs, you gain weight. If you eat fewer than your body needs, you lose weight. Carbohydrates get a bad reputation because so many “snack” or “junk” foods are filled with carbohydrates. Practice good portion control, count calories and you can eat carbs.

Myth 3: Never eat at night.

Again, it’s not when you eat, but how much you eat and how those calories factor into those you’ve already eaten throughout the day. It’s okay to have a sweet or snack after dinner, but don’t overdo it and make sure you count those calories towards your overall daily requirements.

Myth 4: If I exercise, I can eat.

Too many people overestimate how many calories they burn during a workout. Unless you are exercising for more than one hour a day or running a marathon, you shouldn’t need to eat more to compensate for calories burned during exercise.

Here are the best calorie-burning exercises.

Myth 5: Weightlifting will make me gain weight.

While it is true that muscle weighs more than fat, it takes more energy to maintain muscle mass. So the more muscle you have, the more your body burns at rest to keep those muscles healthy. Frequently, people who start weightlifting programs report they gain weight. This may actually be water weight. As muscles grow, they retain water. A new weightlifting program may show an initial weight gain, but that weight is lost as time goes on.

Do you have any weight-loss myths to bust? What weight-loss tips work for you?

Get more information about weight-loss surgery at Penn

Are you ready to commit to a healthier life?

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

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 this free information session here. 

Carnival and Boardwalk Food Dos and Don’ts

If you’re trying to lose weight this summer, chances are theme park and boardwalk foods are not on your list of healthy foods. But having meals on the boardwalk or at a carnival are probably inevitable for most of us.

What should you pick while strolling the boards? And what foods should you steer clear of all together? Here’s a list of “dos” and “don’ts” sure to fit any vacation.

Do eat before you hit the boardwalk.

If you can, try to have a healthy dinner before you stroll the boardwalk at sunset. Not only will you avoid greasy and fatty fried foods for dinner, you’ll get some exercise after dark.

Don’t be too hard on yourself.

If you’ve spent the entire year dreaming about having a funnel cake at your favorite local carnival, go for it! But do it wisely. Share it with a couple of other people. You’ll still get the taste, but without all the calories. Also, remember that one funnel cake has almost 800 calories and 44 grams of fat.

Do keep journaling and tracking your food.

One of the great things about tracking your food and calories is that is keeps you accountable of everything that goes in your mouth. If you want that funnel cake and want it all for yourself, just make sure you account for the 800 extra calories you’re eating.

Do choose pizza over cheese fries.

Sure pizza may not be the healthiest thing to eat when you are trying to lose weight, but compared to corn dogs, nachos, cheese fries and other traditional theme park fare, pizza isn’t too shabby. Try to choose vegetable toppings and avoid high-fat toppings like pepperoni and sausage.

Don’t waste calories on cotton candy.

Cotton candy has absolutely no nutritional value – it’s all spun sugar with a bit of food coloring to make it look fun. But the good news is that there aren’t too many calories (about 200) and it has 0 grams of fat.

Don’t pick fried.

It probably goes without saying, but fried foods can sabotage any diet. What’s worse is there seems to be a trend of “fried anything” at carnivals and theme parks. Fried Oreos®, Twinkies®, pickles – you name it, and someone has tried to fry it. While it’s tempting to see what these things taste like, try to remember that cravings don’t last forever.

If you can walk past the fried Oreos, you’ve won the battle.

Get more information about weight-loss surgery at Penn

Are you ready to commit to a healthier life?

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

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 this free event here.

Should You Cut Caffeine to Lose Weight?

When trying to lose weight, some things are obvious: Eat less, exercise more, choose more fruits and vegetables. But some things are not so obvious. One of those is caffeine.

Many Americans have caffeine at some point during the day. Whether it is in the morning after they wake up, or in the afternoon to avoid a late-day slump, caffeine is as much a “pick me up” as it is a habit. But if you are trying to lose weight, should you avoid it altogether?

First, it’s good to look at how you are getting caffeine. Are drinking it as coffee or tea? What are you putting in your cup?

Sweetening a cup of coffee with sugar, or cream can add as much as 250 extra calories. Simply switching to low-fat or skim milk, non-fat dairy creamer, and a non-caloric sweetener can cut calories and fat.

Caffeine itself can also have negative effects on the body.

For diabetics, caffeine can interfere with the way the body takes in insulin and metabolizes glucose. This can mean weight gain as well as long-term negative effects.

And, while caffeine has an energy effect, it doesn’t last long. When it stops working, it can leave you tired and looking for quick ways to boost energy. Unfortunately, this can lead to overeating, or eating foods high in sugar and fat.

On a more positive note, caffeine can help your exercise performance if it’s consumed before a workout. That’s because it promotes fat metabolism and can increase the intensity and duration of exercise because it increases your energy.

There are pros and cons to caffeine. If you choose to use caffeine, have it in moderation. Make healthy choices when adding to your coffee and drink plenty of non-caffeinated fluids throughout the day.

Get more information about weight-loss surgery at Penn

Are you ready to commit to a healthier life?

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

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 this free event here.

Unhealthy “Health” Food

Rebecca Dilks, RD, LDN, research coordinator at the Center for Weight and Eating Disorders and member of the Penn Metabolic and Bariatric Surgery team, and Casey Siegel provide tips for avoiding misleading health claims and being your own healthy food judge.
 

Just because the package or ad claims that a food is “healthy” does not necessarily mean that it is. More and more, food marketers are using healthy as a marketing technique to promote foods that by most people’s definitions do not actually qualify as healthy.

Don’t fall into the food marketing health trap: Next time you are the grocery store, check the nutrition label and ask yourself the following three questions to make sure the food qualifies as healthy health food.  

1. Does it contain too much sugar?
When food manufacturers reduce the fat content in foods, they often sacrifice flavor too. To compensate, many food manufacturers add sugar.
 
Further complicating matters, the sugar listing on nutrition labels groups all sugar together, which can be deceiving. In general, try to stay away from added sugar as much as possible. The American Heart Association recommends women consume no more than 100 calories (6 teaspoons or 24 grams) of added sugar per day and men consume no more than 150 calories (9 teaspoons or 36 grams).

Fruit juices, fruit cups, granola bars and energy drinks all contain added sugar, significantly increasing the calorie content. Try fresh fruit or flavored seltzer to avoid extra sugar without skimping on flavor.

2. Does it contain too much sodium?
Food can be loaded with sodium even if it does not have that traditional salty taste. That is why you must check the sodium content on the nutrition label. Don’t assume a food’s salt content meets the healthy food requirement. Stick to foods that contain less than 140 milligrams of sodium per serving.

For example, fat-free cottage cheese, which does contain healthy nutrients like calcium, also contains 400 milligrams of sodium per four ounce serving.

3. Does it contain healthy nutrients?
Food manufacturers are onto the growing healthy diet trend and have started making snacks in healthier portion sizes than ever before. But while many of these foods have reduced calories and fat, they also fall short on healthy nutrients like fiber or protein.

Instead of reaching for a pre-packaged, manufactured snack, try opting for all natural low-calorie and low-fat snacks that also offer important nutritional benefits, like fruits and veggies.

Check out this “buyers beware” list of foods that are commonly marketed as healthy despite questionable nutritional contents:

• Bran muffins: Some may be high in fiber, but many are loaded with calories due to excessively large portion sizes.
• Trail mix and granola: These products tend to come in small portion sizes that are loaded with calories and fat. Get more bang for your buck by snacking on low-calorie, nutrient-rich foods like fresh fruits and vegetables.  
• Tuna salad: Don’t be fooled by the word “salad.” Tuna fish alone is a great choice for lean protein and omega-3 fatty acids, but by adding mayonnaise to make tuna salad you also add lots of calories and fat.  
• Dried fruit: Dried fruit contains healthy nutrients such as fiber, but it also contains large amounts of sugar. Stick with fresh fruit for all the same nutrients but with less sugar. 
• Veggie chips: These chips may have some “veggie” ingredients, but most brands do not contain whole vegetables.  

There are many food claims out there masquerading as healthy despite a lack of nutritional facts to back them up, so you be the judge. Use the nutrition label to determine which foods actually qualify as healthy by your standards, not the food marketers.

Rebecca Dilks RD, LDN
Center for Weight and Eating Disorders
University of Pennsylvania Perelman School of Medicine

Casey Siegel, University Of Pennsylvania, Class of 2012
Biological Basis of Behavior/Nutrition minor

Get Social and Lose Weight

Research has shown that support on social networks such as Facebook and Twitter, helps people lose weight, gain confidence, and meet others just like them who are trying to lose weight.

Today more and more people are sharing everything on line – from births and new jobs, to what they had for breakfast and what they did for exercise.

Now you can share your weight-loss successes… and challenges with Penn Medicine!

Follow Penn Medicine Weight Loss on Facebook for daily inspiration, conversation and healthy tips for weight loss and exercise.

Join the conversation with Penn Weight Loss on Twitter for up-to-date conversation and tips in the Twittersphere.

And if you are a “pinner” follow Penn Medicine’s boards on Pinterest . You’ll find information, tips and recipes for healthy eating, as well as information about other Penn Medicine services.

Are you on Facebook and Twitter? Leave a comment below with your handle, so Penn Medicine can follow you back!

Imagine losing a third of yourself

On average, someone who undergoes weight-loss gastric bypass surgery can expect to lose approximately 30 percent of his or her starting weight.

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

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

Register for this free event here.

4 Ways to Keep Weight Off While On Vacation

You’ve worked hard all year, and now it’s time to relax and enjoy some much-needed downtime on vacation.

But it doesn’t have to mean a time off from your diet.

Vacation can pose a lot of challenges for someone who is trying to lose weight or maintain a weight loss.

“The best thing someone can do while on vacation is set realistic goals,” says Jim Henry, RD, member of Penn's bariatric program. “Most people will eat out more and spend less time at the gym, but if you anticipate what your challenges and weaknesses will be on vacation, you can arm yourself with tactics to stay in control.”

Here are some tips to stay on track while on vacation.

Move a little every day

It’s okay to not log hours at the gym while on vacation, but you can plan to move every day. Plan a daily walk on the beach, a morning swim at the pool, a bike ride to the coffee shop, or an evening stroll on the boardwalk. Vacations are supposed to be fun and time to enjoy with your family and friends. Take the time to recharge your batteries, but don’t spend too much time on the couch.

Drink water

It’s easy to overindulge on vacation, but staying hydrated can keep your energy level up and keep you feeling fuller. Plus, you’ll feel healthier getting your recommended daily intake of water every day.

If you are spending a lot of time in the sun, or flying, your body needs more water to combat dryness and dehydration from the heat.

Fill up on filling foods

Summertime is a great opportunity to lighten up your meals with fresh, in-season fruits and vegetables. Shop local at your vacation spot for in-season foods, grill fresh fish and chicken on the grill, and lighten up on healthy, light salads.

Make healthy choices when you eat out

You will eat out at restaurants (part of the fun of being on vacation is not cooking!) but you can make healthy choices when you eat out at restaurants.

Remember these tips when ordering:

• Decide what to order before entering the restaurant. This tactic helps you avoid any tempting foods that may not be as healthy.
• If you are trying a new restaurant, take time to study the menu to avoid making unhealthy decisions. Don’t be shy in asking about things you can’t find on the menu. Many restaurants will make accommodations for you.
• Ask the server to hold the breadbasket from the table.
• Avoid foods described as buttery, buttered, fried, pan-fried, creamed, scalloped, au gratin (with cheese) or a la mode (with ice cream).
• Choose foods that are baked, grilled and broiled.

Get more information about weight-loss surgery at Penn

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

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

Register for this free event here.

5 Beach-friendly Snacks

It’s easy to stray from your healthy eating goals while on vacation. You might be eating out more, or don’t have access to the kinds of healthy foods you have in your own home.

But on the beach, it’s even more difficult to plan for healthy eating – especially when you may be close to boardwalk fare like pizza and fries. And because you may be in the sun and heat, it’s very important to stay hydrated with a lot of water.

The good news is that all you need is good planning and a cooler to stay healthy on the sand. Here are some snacks you can feel good about bringing to the beach.

Stay Local

Of course, fruit is a no-brainer when it comes to healthy foods. But summer is the time to check in-season fruits. Many beach towns have farmers markets. Be sure to check them out on the way to the shore and stock up before you unpack.
Favorites: Jersey peaches, juicy watermelon and easy-to-snack-on strawberries

Go Greek

Yogurt that is! If you’ve got a cooler, Greek yogurt is a must-have at the beach. Packed with lots of protein, this snack is great for the beach because it is cool and filling. Just be careful the ocean breeze doesn’t sweep sand into your cup!
Favorites: Blueberry yogurt and plain yogurt for dipping fruit

Get Nutty

Almonds are a tried and true snack for those who are watching their waistlines. But now, there are more flavors than ever for almonds. Try flavors like honey dijon, lime and chili and salt and vinegar if you are craving something salty. For something sweeter, try flavors like dark chocolate and oven-roasted honey almonds.

The U.S. Food and Drug Administration says that 1 oz. is the standard serving of almonds. That's equal to one handful or about 23 whole, shelled nuts.
Favorites: 100 calorie packs, oven-roasted sea salt flavor

Take a Dip

Hummus is a great snack for the beach. It’s flavorful, full of protein and low in calories. Pack some whole grain crackers, cucumber slices or carrots to dip.
Favorites: Kalamata olive hummus, garlic hummus and cracked red pepper hummus

Protein Shakes by the Pool

Sure it takes some prep, but making a protein shake ahead of time doesn’t require a lot of at the beach. If your kitchen has a blender, make a shake the night before, stick it in the freezer then pack it in the cooler the next morning. Not only do you have a refreshing snack, the frozen shake keeps other things in your cooler cold, thawing just in time to enjoy poolside (or on the sand.)
Favorites: Raspberry banana protein shake

If you decide to browse the boardwalk for a snack on vacation, it’s okay. Remind yourself that it is okay to enjoy a treat every now and then, and be sure to get back on track at home.

Learn more tips for snacking while on vacation, and how you can fit in exercise at any destination.

Imagine losing a third of yourself

On average, someone who undergoes weight-loss gastric bypass surgery can expect to lose approximately 30 percent of his or her starting weight.

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

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

Register for this free event here.

Maintaining a Healthy Lifestyle during Ramadan

Sabrina Bitar, MS, clinical dietitian and center manager at Diet Watchers^TM in Saudi Arabia, guest blogs about tips for maintaining a healthy lifestyle during Ramadan.

The keys to healthy eating during Ramadan are planning and self-control. After fasting from dawn to dusk, your hunger and delirium make it easy to overeat. That’s why you have to plan ahead of time to get the nutrients your body needs during the non-fasting hours and control your impulse to indulge in unhealthy Ramadan foods that are in high in fat, calories and sugar.

With a focus on empathizing with the poor and needy, Ramadan can even be the perfect time of year to kick-start a new healthy way of eating and living.

Follow these tips to start or maintain a healthy lifestyle during Ramadan.

Drink lots of water
It is important to drink large quantities of water between dusk and dawn to remain hydrated, prevent constipation and headaches and aid in digestion

Consume foods that are high in fiber
High fiber foods are essential because they provide a steady release of energy during the fasting hours. Fiber also helps prevent constipation and makes you feel full for longer periods of time. High-fiber foods include whole grains, vegetables and fruit.

Limit your intake of sugary foods
This includes Ramadan desserts, which can be loaded with sugar.

Avoid spicy and salty foods
Make sure to avoid spicy and salty foods, especially during Sahur, because they make you thirsty for the rest of the day.

Avoid caffeine
Stay away from caffeinated drinks such as cola, coffee or tea. Caffeine is a diuretic, which can lead to dehydration

Avoid frying
Stick to baking and grilling instead of frying your food to keep your calorie and fat intake in check.

Get moving
Incorporate light exercise into your day such as stretching or walking. Exercise is essential for a healthier you.

- Sabrina Bitar, MS

7 Reasons to Take Your Workout Under Water

If thoughts of putting on a bathing suit this summer have you stressed, why not think of your swimsuit as your latest workout outfit?

Working out in the water – either by swimming, or taking a water aerobics class – has great body benefits. Here are 7 reasons why you should work out in the water.

Water provides all-around body resistance

Water is like weight training for your entire body. Even walking or running in the water provides great exercise because your body has to work through the water to gain motion. It engages all of your muscles so it has great cardiovascular benefits and strength training qualities as well.

Your joints are supported in the water

Because water is buoyant, your joints are supported while you are in it. Got aching knees? Try water jogging or kicking while holding on to the wall. Even doing light calisthenics while in the water takes the pressure off of your body’s joints.

You sweat less in the water

In the water, your body maintains a more even temperature – even lower than your own body’s temperature. You may even feel like you are working less even though your body is doing more.

You can enjoy the pool with your family

While your kids are playing in the pool, you can be in the pool with them doing your exercises. Get them to join you and have some fun.

It beats the treadmill

Many people report they find the water calming and soothing and that exercising in the water is easy on the mind as well as the body. If you are a serious swimmer, you can purchase a water-resistant belt that holds an iPod and headphones so you can enjoy music while working out.

It’s challenging

Most people are not competitive swimmers. Swimming laps may take some learning, but it’s a different exercise to add to your routine and change things up. TIP: Take a few swimming lessons to learn the right way to swim.

It’s fun

Water aerobics classes are a great way to work out in a group, get cardiovascular benefits, and enjoy the water for a cool down.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for your weight-loss program by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

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

Register for this free event here.

Why Choose Penn for Weight-loss Surgery?

Why choose Penn Medicine for weight-loss surgery? Choose Penn for weight-loss surgery because Penn offers more than just a bariatric surgery program.

Penn Metabolic and Bariatric Surgery is health management that involves services and specialists from a number of Penn programs including endocrinology and diabetes, sleep medicine and cardiovascular care, in addition to some of the most experienced bariatric surgeons in the Philadelphia region.

Patients who have weight-loss surgery at Penn receive their treatment from a multidisciplinary team of experts who follow their weight-loss journey from before surgery, until they meet their goals and beyond.

In this video, Penn Bariatric Surgeon Gary Korus, MD, FACS, discusses the benefits of having weight-loss surgery at Penn, and how clinical care and research in bariatric medicine is changing the way patients lose weight.

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.

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

Register for this free event here.

10 Must-Visit Farmers Markets in Philadelphia and New Jersey

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

What’s Better – Free Weights or Machines?

Many people are uncertain about beginning an exercise routine that includes weight training. Some people worry weightlifting will bulk them up, while others try to do too much too fast.

One question that frequently comes up is: What’s better – free weights or machines?

While each regime offers pros and cons, both are excellent at building muscle, burning calories and staying healthy.

Here is some information about both types of weightlifting exercise to help you choose where to head while at the gym.

Free Weights

Pros:

• Promote quicker strength gains as they require more balance and coordination than weight machines.
• More versatile – you can do many different types of exercises with free weights that allow more range of motion.
• Inexpensive – you don’t need a gym membership. Free weight dumbbells are inexpensive and can be found at many stores. And, because of their versatility you don’t need many to perform a wide variety of exercises.

Cons:

• May result in more injuries if your stabilizing muscles aren’t strong enough.
• Depending on how much weight is being lifted, you may need a “spotter” in case you need help.
• Good form is essential to isolate the correct muscles and avoid injury.

Weight Machines

Pros:

• Great for people new to exercise. May show diagrams to help in the exercise and educate about the muscle groups being worked.
• Provide a more controlled range of motion, thus decreasing chances of injuries.
• Provide an easy way to track success – weights can be increased as you get stronger.

Cons:

• Machines are big and expensive.
• If you don’t have space or the money to build a home gym, you often need a gym membership to use the equipment.
• Not as versatile as free weights.

Most people who work out incorporate a variety of weights and machines into their routine because they find different weights and machines are optimal for different muscle groups.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for your weight-loss program by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

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

Register for this free event here.