New Year’s Recipe: Black Eyed Peas and Tomato Salsa

Put a new twist on a traditional New Year’s dish- serve black eyed peas in a tomato salsa. This tasty salsa can be used as an appetizer with multi-grain corn chips or as a colorful garnish to your New Year’s Day meal.

In the South, black eyed peas are often served with collard greens and ham on New Year’s Day. Black eyed peas are considered good luck symbolizing prosperity in the new year.

The versatile and nutritious black eyed pea can also be added to salads, stews and rice dishes.

Black Eyed Peas and Tomato Salsa

Recipe Time Total: 20 Minutes
Yield: 8 servings (serving size: about 1/3 cup)

Ingredients

• 1 cup chopped tomatoes
• ¼ cup pre-chopped red onions
• 2 tablespoons chopped fresh cilantro
• 2 1/2 tablespoons fresh lime juice
• 1/4 teaspoon minced fresh garlic
• 1/8 teaspoon salt
• 1/8 teaspoon ground cumin
• 1/8 teaspoon freshly ground black pepper
• 1 (15.8-ounce) can black-eyed peas, rinsed and drained

Preparation

Place all ingredients in a large bowl, and toss to combine.

Nutritional Information
Amount per serving
Calories: 35
Fat: 0.3g
Saturated fat: 0.1g
Monounsaturated fat: 0.0g
Polyunsaturated fat: 0.1g
Protein: 1.9g
Carbohydrate: 6.6g
Fiber: 1.5g
Cholesterol: 0.0mg
Iron: 0.4mg
Calcium: 11mg

Credit: Laura Zapalowski, Cooking Light APRIL 2011

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.

The Surprising Side Effect of Weight-Loss Surgery

Maybe this is something you already know, but in case you didn’t… University of Pennsylvania, and Penn Metabolic and Bariatric Surgery program member David Sarwer, PhD, along with his colleagues recently published an article in the Journal of American Medical Association Surgery about a surprising side effect of weight-loss surgery in women.

Women who shed pounds after weight-loss surgery gained a more satisfying sex life.


Surprised?

Dr. Sarwer says improved sex lives probably occurred because weight loss improved how women felt physically, and improved their own feelings about their appearance.

"When it comes to sex and sexuality, our behavior lies at the intersection of what's happening with us physiologically and what we are experiencing psychologically," says Dr. Sarwer. “An improved sex life may also be the result of improved hormone levels, and how women are feeling about themselves.”

The study involved 106 women with an average body mass index (BMI) of 44.5 who underwent bariatric surgery.

Out of the 106 women, 85 had gastric bypass surgery and 21 had a gastric banding procedure.
Women in the study reported improvements in sexual enjoyment and function. They reported improved self-esteem, less depression and were more comfortable with their body image.

Though this study only focused on women, Dr. Sarwer says another study involving men is currently underway.

Ready for a Healthier Life?

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.

Weight-Loss Surgery Information Sessions, January 2014

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 January, 2014

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 January.

• 1/2 at 6 pm: Hospital of the University of Pennsylvania
• 1/6 at 6 pm: Penn Presbyterian Medical Center
• 1/8 at 6 pm: Pennsylvania Hospital
• 1/9 at 7 pm: Penn Medicine Valley Forge
• 1/13 at 6 pm: Hospital of the University of Pennsylvania
• 1/15 at 7 pm: Penn Medicine Radnor
• 1/16 at 7 pm: Penn Medicine Bucks County
• 1/18 at 10:30 am: Penn Presbyterian Medical Center
• 1/20 at 6 pm: Hospital of the University of Pennsylvania
• 1/22 at 7 pm: Penn Medicine Cherry Hill
• 1/27 at 10 am: Pennsylvania Hospital
• 1/28 at 11 am: Perelman Center for Advanced Medicine

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.

Share Your Story

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.

Have you lost weight through weight-loss surgery at Penn, or through diet and exercise? What motivated you to lose weight? What tools did you find most helpful when you were losing weight? Share your story with others, and help them learn from your experiences.

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.

Write Your Own Weight-Loss Story

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.

Four Ways to Start off The New Year Right

Karen Buzby, RD, LDN, is a member of Penn's Metabolic and Bariatric Surgery Program. In this blog post, she discusses four ways you can start the new year off right.

Each day presents a new opportunity to make a change: to improve our diet, to lose weight, to be more active, or to embrace a healthier lifestyle. But there is something special about the first day of a new year that makes it very tempting to decide to make a change.

Did you resolve to improve your diet this year? Here are several simple suggestions on where to start.

Regulate Your Eating Behaviors

Simply put, this means make time to eat at least three (3) meals a day. If you skip meals, analyze why and start to adjust your schedule to eating three meals a day. Missing or skipping meals may contribute to poor food choices when hunger catches up with you and extreme hunger may lead to piling your plate with food and eating larger portions.

Dine In

Limit dining out. Make an effort to eat more meals at home or bring your lunch to work. This will give you more control over the nutrition quality and calorie content of your diet.

Make it special; try a new food or recipe. Invite friends to join you and help. Support is essential for success.

Avoid Calorie-Containing Beverages

Look at the nutrition facts label of the beverages are you drinking. Choose products that are calorie free or contain less than 25 calories per 8 ounce serving. Limit your juice consumption to 8 ounces a day. While fruit juices are good sources of antioxidants, the natural or added sugars can be a significant source of liquid calories.

Be Active

Set reachable goals. If 30 or 60 minutes of activity at a stretch is impossible to fit into your schedule, or if you are unable to exercise for long periods of time, divide your total exercise time into smaller time blocks. Ten to 15 minutes of dedicated exercise time two to three times a day is better than none at all!

Let Penn Medicine Help You Lose Weight For Good

Penn Medicine 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.

Healthier Gluten-Free Oatmeal Chocolate Chip Cookies

Registered dietitian and bariatric program nutritionist Danielle Rosenfeld, MS, RD, LDN, gives a shares a healthy makeover for oatmeal chocolate chip cookies, which are traditionally high in calories and fat. Learn more about Penn's bariatric program at a free information session.

It can be hard to curb the inevitable holiday sweet tooth and we know that giving in to the plethora of holiday treats can wreak diet havoc. Try these healthier oatmeal chocolate chip cookies, which have PB2 powdered peanut butter with 85 percent less calories and fat. They’re a favorite in my house and are free of gluten, refined sugars and butter (and are delicious!).

Healthier Gluten-Free Oatmeal Chocolate Chip Cookies

Makes 24

Ingredients

• 3 large, ripe bananas, peeled
• 1/2 cup PB2 peanut butter powder OR creamy all-natural peanut butter
• 1 tablespoon coconut oil, slightly warmed, but not melted
• 2 tablespoons agave nectar or honey
• 1 teaspoon vanilla extract
• 2 1/2 cups gluten-free oats
• 1 teaspoon baking powder
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon sea salt
• 3/4 cup dark chocolate chips

Directions

1. Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper and set aside.
2. In a large bowl, mash the ripe bananas with a fork. Stir in the peanut butter, coconut oil, agave, and vanilla extract. Mix until smooth.
3. In a separate medium bowl, stir together the oats, baking powder, cinnamon, and salt. Add the dry ingredients to the wet ingredients and stir until combined. Stir in the chocolate chips.
4. Drop spoonfuls of dough onto prepared baking sheet. Bake for 12-14 minutes or until cookies are set. Let cool on baking sheet for two minutes. Transfer to a wire cooling rack and cool completely.

Nutrition information, per cookie:

86 calories, 13 g carbohydrates, 4 grams fat, 2 grams protein, 29 grams sodium and 6 grams sugar. 

Stay Fit While Traveling

When you are on the go it’s hard to make time to exercise. Even die-hard fitness buffs may find it hard to keep up with an exercise routine when traveling. The good news is that with a bit of planning and just pair of sneakers, it’s easy to get a work out in just about anywhere.

Here are some creative ways to stay fit while away from your home.

1. Most hotels have a fitness center or pool. Inquire before your trip so you pack the right exercise attire. If a fitness center is not available consider walking the hotel halls. Think of it like swimming laps – just stay out of housekeeping’s way!
2. Watch an exercise DVD, a cable television exercise show or load up your computer with your favorite workout programs. With just a few feet of space, you can work out in your room. Even 30 minutes of exercise can help you stay on track and feel good.
3. Explore the area you are visiting. Look for walking trails, or safe streets to get in a walk or a jog. If you are in a new location, check with the hotel concierge or consult a trusted local source to find out some interesting and safe places to go. Always obey local traffic laws, and think about bringing someone with you.
4. Check out a local gym. Sometimes it’s fun to get out of your element and try a new class with a new instructor, or different group of people. Many gyms offer day or weekly passes so you can sweat it out even while away from home.
5. Plan a local event. Why not register for a 5K walk or run where you will be located during your travel? You might meet new people, reconnect with old friends and enjoy new scenery.

Do you exercise while traveling?

Ready for a Healthier Life?

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.

Don’t Derail Your Diet During the Holidays

The holidays may be the toughest time of year when it comes to treats, sweets and plates full of comfort food.

The holiday season starts in October with Halloween candy, continues through Thanksgiving in November and gets bigger and better throughout December.

What can you do to stay on track?

Get support. If you’re pre- or post- weight-loss surgery at Penn Medicine, you can join us at an upcoming support group. They can provide the extra support you need from others who are going through the same thing you are.

See a list of upcoming support group meetings here. 

You can track more. Writing everything you eat, and all activities you do can help you stay focused. It’s a marathon, not a sprint – and sometimes just seeing the work you do every day is enough to keep you motivated.

Try something new. The weather is colder, and your body may want to sleep in rather than wake up early to work out. That’s okay. Schedules change, and so can your workout. Plan workouts into your calendar—you’ll be less likely to skip. Check out the Nike Running App, which allows you to set a run reminder on your phone so you get an alert when it’s time to get active.

Plan, plan, plan. Going to a party? Bring your own healthy dish to share. Eat before you go to the party so you don’t arrive on an empty stomach.

Remind people of your goals. Saying your goals out loud can help reinforce your own mindset, and let others know you mean business.

Look at how far you’ve come. Maybe you’re new to weight loss… maybe you’ve been working on weight loss for a while. Look back on where you were a year ago. Think about all the hard work you put into this new, healthier lifestyle and give yourself a pat on the back for not letting a few weeks out of the year ruin all your hard work.

Accept yourself. There may be slip-ups. There may be some bad decisions. It’s okay. Tomorrow is a new day, a new start. Get back on track now.

Ready for a Healthier Life?

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.

Great Fitness Gifts

If someone on your holiday shopping list is committed to a healthier lifestyle, why not get a gift that supports their passion for fitness?

Here are some gifts sure to impress your fitness fanatic friends and family.

FitBit

The FitBit is a digital tracker you wear on your wrist or waist that helps you stay focused on your health and fitness goals.

The Zip tracks steps, distance and calories burned and syncs to a computer or smart phone. You wear it all day and at the end of the day, it lets you know how well you did to meet your goals.

The Force is worn on your wrist and tracks everything from calories burned to sleep. It also wakes you with a vibrating alarm.

There are other FitBit products – all are easy to use to help you stay on track.

Yoga Mat

Yoga mats are extremely versatile. They can be used for yoga, but also stretching and weight training. Yoga mats come in trendy colors, and are the perfect accessory to a workout at home or at the gym.

iPhone/Smart Phone Case

iPhone and smart phone cases designed for the active are great for friends and family who work out on the go. Designed to go around an arm, they keep communication – and tunes – close so the workout goes smooth.  

Bonus: Fitness apps for the phone are also a great way to stay focused on goals. Getting them on the phone and close with an armband is another way to track the workout and calories burned.

Digital Scale

It seems like digital scales are getting smarter and more precise every year. Some scales provide measurements for hydration, BMI and estimated fat percentage – and others tell weight down a tenth of a pound. Weighing in important for health, and scales are always a great gift for those focused on their healthier lifestyles. Our recommendation—weigh yourself no more than once per week to make sure that you’re staying on track!

A Workout DVD

This time of year can be tough when it comes to exercising outdoors. Changing up a routine with a workout DVD can be just what someone needs to keep working out when it’s too cold to head outdoors.

Ready for a Healthier Life?

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.

25 Ways to Say “No Thank You”

High calorie food and drinks are usually in an abundant supply at holiday gatherings. If you are trying to eat healthier, control your calories, or recently had weight-loss surgery and can only eat small portions, finding gracious ways to say “no” to family members, friends or co-workers offering food and beverages can be challenging.

Start with a direct, “No thank you.” If that does not work here are 25 more ways to respond to requests to “eat more!” when at your next holiday gathering.

1. Thank you, but I already ate.
2. It looks delicious, but I’m already too full!
3. Looks too good to eat!
4. Thank you, but I am trying to eat healthier.
5. Thanks, but I’m getting a jumpstart on my New Year’s resolutions!
6. I don’t have any room on my plate.
7. I worked out earlier, and am trying to stay on track tonight.
8. I’m saving my calories for _____ (insert other food).
9. I’ll have some later!
10. I’m so proud of my weight loss; I’m going to stay on my diet plan!
11. Did you know I’ve already lost 25 pounds?
12. I just had some of your amazing ________(insert other food) and it was great!
13. I’ve been cooking myself all day; I need a break from food!
14. I’m so close to my goal!
15. I have a weigh-in tomorrow, and I’m on my best behavior tonight.
16. I have to drive (for drinks).
17. I’ve already tried a bite of everything.
18. I’m allergic to that ingredient.
19. For some reason, I’m not that hungry!
20. I ate some when I got here.
21. I filled up on veggies earlier.
22. No thank you, but I’d love that recipe!
23. I’m good, thanks!
24. I’m trying to pace myself, but thank you!
25. No thanks, but my husband/wife/partner/friend would love to try it!

Can you add any creative ways to say, “No, thank you.” to food or drinks you do not want to eat?

Ready for a Healthier Life?

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.

How Many Calories Should I Eat to Lose Weight?

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses calorie needs, and how many calories you need to lose weight.

Many people want to know: "How many calories should I eat to lose weight?"

Any discussion of weight loss needs to start with understanding calorie intake and energy expenditure or physical activity. Weight loss is the result of eating fewer calories than your body needs or burns.

To lose weight you need to consistently reduce the number of calories in the food you eat and the beverages you drink.

For example, deceasing calorie intake by 500 calories a day for one week should result in a one pound weight loss, (500 calories/day x 7 days = 3,500 calories/week; 3,500 calories = one pound).

Write or Record It

Start recording what and how much you eat over several days. To determine your calorie intake use an online or smart phone calorie counting application, such as MyFitnessPal.com, LoseIt.com, or the Super Tracker on ChooseMyPlate.gov. Using a book on the calorie content of food or referring to the calories/serving on the nutrition facts label on food products can also provide the information needed to track calories.

Compare What You Eat vs. What You Need

Next, compare the number of calories you are eating to the number of calories your body needs to maintain your current weight. Calorie needs can be estimated using an equation that predicts an individual’s resting energy expenditure (REE). This is the amount of energy needed to maintain our basic body functions such as heartbeat, breathing, muscle tone, body temperature, and nerve function. Factors that influence REE are age, gender, height and weight.

The online applications mentioned above will calculate your energy requirements. To do it yourself - get your calculator out!

To determine your REE, you need to calculate your weight in kilograms (kg).

To determine your weight in kilograms, divide your weight in pounds by 2.2.

Then determine your height in centimeters (cm) by multiplying  your height in inches by 2.54.

The most commonly used prediction equation is the Mifflin – St. Jeor. (1)

For Men, REE = [ 10 x weight in kg] +[6.25 x height in cm] – [5 x age in years] + 5

For Women, REE = [10 x weight in kg]+ [6.25 x height in cm] – [5 x age in years ] - 161

Usually the REE is multiplied by an activity factor to estimate your total energy expenditure.

• If you are sedentary or have low activity (walking less than 2.2 miles/day) use the calculated REE for your calorie goal. 
• If you are active (walking about 7 miles a day) multiply the REE by a factor of 1.3.

To figure out your daily calorie goal for a weight loss of 1 pound per week, subtract 500 calories from your REE.

Find Other Ways To Decrease Calorie Intake

Increasing daily activities (for example taking the stairs instead of an elevator, raking leaves, pushing a stroller) or starting an exercise program (dedicating 30 to 60 minutes a day 5 days a week to moderately intense activity), will help burn more calories and help prevent weight gain. Limiting calorie intake and increasing activity is a winning combination for anyone who wants to lose weight and keep it off.

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.

1. Mifflin, MD, St Jeor, ST, Hill, LA et al. A new predictive equation for resting energy expenditure in healthy individuals. AmJ Clin Nutr 51: 241-247, 1990.

Simple Ways to Control Portion Sizes

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.

Ask yourself this: What healthy upgrades can I make to my diet?

For most of us, monitoring portion sizes is right at the top of that list—we all love food and tend to eat too much of it. Portion control is a critical part of a healthy diet and waistline, however Americans tend to underestimate the amount they eat by 50 percent. This is largely due to not having a good understanding of portion control or the tools to keep portion sizes in check.

Portion Control Basics

First, it is important to understand the difference between a portion and a serving. A portion is the amount of a certain food you choose to consume, while a serving is the recommended amount of food based on the nutrition facts label. When choosing your portions, try to make them similar to the recommended serving size.

Here are some techniques:

A portion friendly plate (approximately 9 inches) should consist of:

• ½ plate of non-starchy vegetables
• ¼ plate of 3 ounces of meat, fish, chicken or meat substitute
• ¼ plate of starch (sweet potatoes, brown rice, whole wheat pasta)

Use visual cues and comparisons to eyeball portion sizes.

• Vegetables: 1 serving is approximately 25 calories
• 1 cup of cooked vegetables = A baseball
• Fruits: 1 serving is approximately 60 calories
• 1 medium-sized fruit = A baseball
• Carbohydrates: 1 serving is approximately 70 calories
• ½ cup whole grain pasta OR brown rice/quinoa/lentils= A hockey puck
• 1 medium sweet potato = A computer mouse
• Protein: 1 serving is approximately 110 calories (1 oz= 1 serving)
• 3 oz. of meat = A deck of cards
• 3 oz. of fish = A checkbook
• 1 ½ oz. of cheese = 3 dice
• Fats: 1 serving is approximately 120 calories
• 2 tbsp. almond or peanut butter = A ping pong ball
• 1 tbsp. butter or oil = A poker chip

Tips to keep portions in check:

• Keep your kitchen a portion-friendly zone. Purchase single serving snacks or pre-portion snacks into individual containers based on the serving size
• Purchase portion-friendly Tupperware
• Use appetizer sized plates and small utensils
• Serve food on individual plates rather than putting serving dishes on the table- out of sight, out of mind!
• Eating slowly and practicing mindful eating can help to keep portion sizes in check!
• Ask for half-portion entrees when eating out or split an entrée with a friend
• Ask for a to-go box and save half your portion for later

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.

Exercise More – Learn More?

When you work out, do you listen to music? Watch TV? Study for a test or learn a new language?

A study published in May set to find out if people learned – and retained – more while they were sedentary, working out or immediately after a workout at the gym.

In the study, almost 100 women were recruited to learn new vocabulary. This group of women was divided into three, smaller groups. Each group wore headphones and listened to two sets of words – one in their native tongue, and its equivalent in a foreign language.

But each group of women was tasked differently during their listening. One group sat quietly, another rode a bike and then listened to the audio program, and the last group listened to the audio program while riding a bike at a moderate intensity.

Two days later, the women were tested and those who rode the bike while listening retained more information than those who had not.

From the study’s abstract:

“We found better vocabulary test performance for subjects that were physically active during the encoding phase compared to sedentary subjects. Post-hoc tests revealed that this effect was particularly present in initially low performers. BDNF in serum and BDNF genotype failed to account for the current result. Our data indicates that light to moderate simultaneous physical activity during encoding, but not prior to encoding, is beneficial for subsequent recall of new items.”

In other words, if you’re cramming for a trip to Europe, you might want to consider learning a new language… while you work out!

Just remember to avoid listening to music or audio when riding your bike outside! Save the headphones for the stationary bike to prevent injury.

Penn Can Help You Lose Weight

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.

The Feeling of Full

Chiara Gravell had a sleeve gastrectomy at Penn Medicine with weight-loss surgeon Noel Williams, MD, in 2011. Since then, she’s lost more than 150 pounds, and has gone from being obese to completing triathlons. In this blog, she talks about feeling full, and learning how to make healthy choices.

I get a lot of questions about my experience with weight-loss surgery. A LOT of questions. I am now in most people’s eyes “thin.” I have, in their opinion, “crossed the finish line” and am a “winner” in the battle of obesity.

When I get the questions: “Why did you have the surgery?” or “Why didn’t you just do what you are doing now, before and lose weight on your own?” My answer is short and sweet and leaves most people scratching their heads. My answer is, because of the miracle of full!
Pre weight-loss surgery, I was hungry all of the time. I thought this was normal. I thought everyone had to control their ravenous hunger all of the time. I thought people were like me, when eating a normal sized meal; they were still hungry at the end.

When people would claim “Oh I am stuffed” or “I can’t possibly eat another bite” I would think secretly that they were over dramatic. Can’t eat another bite - really?

Then I had my sleeve…. And the MIRACLE of FULL happened to me. When I was about three or four months out, I had this feeling in my chest. It was constricting, uncomfortable and made me sleepy and annoyed all at the same time. Ok, I am actually the dramatic one I thought I was dying and having a heart attack.


I called the nurses at Penn Medicine’s Weight Loss Center, to describe the horror I was feeling. The answer came back, “That is the feeling of full Chiara. Take a bite or two less next time you eat.”

Uh??? What did she just say? Full? I must have looked like Scooby Doo with a very confused look on my face.

I started to follow the new instructions of the nurses, when I started to feel that constriction in my stomach or chest and I stopped eating. During the first year or so after surgery this feeling came anywhere from two bites to eating one-cup of food. I stopped waited a few minutes and then proclaimed in reality that “I couldn’t eat another bite.” It was true I couldn’t.

I had NO IDEA other people felt this way. I never did before surgery. I could eat a 16 oz steak without blinking and still eat all of the sides and never feel “full.” When I share this with others they say not even after Thanksgiving dinner did you feel full? The honest answer is NOPE! (as evidenced in my before picture here)

It has been 26 months since I have had surgery. I now have that signal in my head, “Chiara stop eating you are done.” I now have to obey it on my own. The sleeve did it for me for about 18 months. Now I have to stop when I am full. However, I am FULL! I can feel the FULL!

When people said to listen to my body before the surgery, I did. I listened it just wasn’t talking. Today I listen and “obey” the signals. This is the real miracle of weight-loss surgery for me. It has given me a tool that I can use long term, (that most people have naturally – I didn’t) to manage my weight. (as evidenced in this picture taken last week)

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.

Weight-Loss Surgery Information Sessions for December, 2013

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 December, 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 December.

• 12/4 at 6 pm: Hospital of the University of Pennsylvania (Perelman Center for Advanced Medicine)
• 12/9 at 6 pm: Hospital of the University of Pennsylvania (Perelman Center for Advanced Medicine)
• 12/11 at 6 pm: Pennsylvania Hospital
• 12/12 at 7 pm: Penn Medicine Valley Forge
• 12/16 at 6 pm: Hospital of the University of Pennsylvania (Perelman Center for Advanced Medicine)
• 12/17 at 7 pm: Penn Medicine Radnor
• 12/18 at 7 pm: Penn Medicine Cherry Hill
• 12/19 at 7 pm: Penn Medicine Bucks County
• 12/21 at 10:30 am: Penn Presbyterian Medical Center
• 12/30 at 10 am: Pennsylvania Hospital

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.

Gift Guide for Bariatric Patients

Kathryn Naphy is a mom of two who’s maintained her 100+ weight loss since 2006, when she had weight-loss surgery with Matt Kirkland, MD, bariatric surgeon at Penn Medicine in 2006. In this blog, she shares some of her gift ideas for those who’ve had weight-loss surgery.

Read more about her story here, join her on her blog, Eating After Gastric Bypass or follow her on Twitter. Also, learn more about weight-loss surgery at Penn Medicine at a free information session.

Happy holidays to the bariatric patient!

The holidays are right around the corner, and chances are there’s someone on your list this year that’s had weight-loss surgery or is preparing for surgery. There are some very obvious high calorie food gifts that are a no-go for your bariatric friend but what kind of stuff do they really need? Here are some suggestions your friend or loved one will really appreciate for his or her post-op life.

• Dishwasher-safe water bottles
• Gift certificate for clothing-- their clothing size will be changing…a lot!
• Gift basket with whey or soy protein powder samples
• Complete multivitamin and mineral supplements, or a gift certificate for vitamins
• Shaker bottle for protein shakes
• Kitchen supplies, such as a set of measuring cups and spoons, food scale, or pre-measured food containers holding 2 – 4 oz.
• An attractive insulated lunch box or Bento boxes for meals on the go.
• iTunes gift card for rockin’ workout songs
• Bariatric or low fat/low calorie cookbook
• Get physical! Exercise is a big part of our post-op lives, so if your loved one has been eying up a some exercise equipment for the home or a gym membership or thinking about taking up a sport like tennis, maybe a gym membership or a lesson would be a welcome gift. Also consider a fitness tracker such as the Fitbit, Nikefuel band or Jawbone.

Please skip: Candy, alcohol (no alcohol is permitted for a year after surgery), holiday cookies, fruit cake, etc. It will end up going to waste or have to be re-gifted.

All in all, the focus is still on thoughtful gift giving and the above gift suggestions will be very welcome to your pal post bariatric surgery!

Happy Holidays!

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.

My Recipe Makeover: Velvety Butternut Squash Soup

Kathryn Naphy is a mom of two who’s maintained her 100+ weight loss since 2006, when she had weight-loss surgery with Matt Kirkland, MD, bariatric surgeon at Penn Medicine in 2006. In this blog, she shares some of her gift ideas for those who’ve had weight-loss surgery.

Read more about her story here, join her on her blog, Eating After Gastric Bypass or follow her on Twitter. Also, learn more about weight-loss surgery at Penn Medicine at a free information session.

Velvety Butternut Squash Soup

Ingredients

• 4 cups chicken stock
• 4 cups butternut squash, cut in cubes
• 3 large carrots, chopped
• 1 small onion, diced
• 5 stalks celery, diced
• 1 clove garlic, minced
• 1 teaspoon curry powder
• 1/4 teaspoon ginger
• 1/8 teaspoon cinnamon
• 1 – 5 oz can evaporated milk
• 1 Tablespoon olive oil
• Salt
• Pepper

Directions

1. Spray a large baking sheet with vegetable oil. Arrange squash and carrots on the baking sheet.
2. Roast squash and carrots in a preheated 425-degree oven for 20 minutes.
3. In a large stock pot. Saute onion, celery and garlic in 1 tablespoon of olive oil over medium heat for several minutes.
4. Stir in spices, and cook 1 minute longer; remove from heat. Add roasted squash and carrots to the stock pot.
5. Add in broth, and evaporated milk cover, and cook over low heat about 20 minutes. Working in batches, run soup through a blender, or use an immersion blender until smooth.
6. Serve soup (about 1 1/2 cups per serving) Garnish with a dollop of Greek yogurt and pumpkin seeds.

Tip from Kate: I always stir in some unflavored protein powder into my portion when I make soups!

Yield: 6 servings
Serving size: Approximately 1 1/2 cups
Nutritional Information: Each serving contains approximately 170 calories, 6g fat, 8g protein, 12g sugar.
Original Recipe by Better Bariatric, LLC

Penn Weight-Loss Information Sessions in December

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 November, 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 November.

• 12/2 at 6 pm: Penn Presbyterian Medical Center
• 12/4 at 6 pm: Hospital of the University of Pennsylvania (Perelman Center for Advanced Medicine)
• 12/9 at 6 pm: Hospital of the University of Pennsylvania (Perelman Center for Advanced Medicine)
• 12/11 at 6 pm: Pennsylvania Hospital
• 12/12 at 7 pm: Penn Medicine at Valley Forge
• 12/16 at 6 pm: Hospital of the University of Pennsylvania (Perelman Center for Advanced Medicine)
• 12/17 at 7 pm: Penn Medicine Radnor
• 12/18 at 7 pm: Penn Medicine at Cherry Hill
• 12/19 at 7 pm: Penn Medicine at Bucks County
• 12/21 at 10:30 am: Penn Presbyterian Medical Center
• 12/30 at 10 am: Pennsylvania Hospital

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 Hanukkah Recipe: Zucchini-Potato Latkes with Tzatziki

Registered dietitian and bariatric program nutritionist Danielle Rosenfeld, MS, RD, LDN, gives a shares a healthy makeover for latkes, which are traditionally high in calories and fat. Learn more about Penn's bariatric program at a free information session.

Hanukkah is a time filled with family, celebration and of course, good eats. Latkes are always a staple at my family Hanukkah party, but traditional latkes are very high in calories and fat, especially when fried in oil and loaded with sour cream or sweetened applesauce. This year, let’s try a new spin on this Hanukkah favorite.

This zucchini-potato latke recipe has nearly three times more fiber than traditional latkes thanks to the nutrient-dense zucchini and whole wheat breadcrumbs. Consider swapping sweet potatoes for white potatoes to give an extra fiber boost. It is also packed with protein—nearly 14 grams per serving compared with 6.8 grams in traditional potato latkes. The increased protein comes from the low fat cheese and yogurt used in the tzatziki sauce. The fat content is much lower in this recipe since we are not deep frying the latkes. Baking is a great way to cut down on calories in any recipe! Hope you enjoy.

Zucchini-Potato Latkes with Tzatziki

4 servings | Active Time: 35 minutes | Total Time: 40 minutes
Ingredients

• 1 pound zucchini,shredded
• 2 cups shredded cooked potato
• 2 medium shallots, minced, divided
• 1 egg, beaten
• 2 cups fresh whole-wheat breadcrumbs
• 1/2 cup crumbled reduced-fat feta cheese
• 2 tablespoons chopped fresh dill, divided
• 1/2 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 2 tablespoons extra-virgin olive oil, divided
• 1 cup low-fat plain yogurt
• 1/2 medium cucumber, peeled, seeded and shredded
• 1 tablespoon red-wine vinegar

Preparation

1. Preheat oven to 450° F. Coat a baking sheet with cooking spray.
2. Toss zucchini, potato, 3 tablespoons shallot and egg in a large bowl. Add breadcrumbs, feta, 1 tablespoon dill, 1/4 teaspoon salt and 1/4 teaspoon pepper; toss to combine. Form the mixture into 12 patties.
3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 6 patties, cover and cook until crispy and browned on one side, 2 to 5 minutes. Carefully transfer the latkes to the prepared pan, browned-side down. Repeat with the remaining 1 tablespoon oil and patties.
4. Transfer the latkes to the oven and bake until firm and heated through, 10 to 12 minutes.
5. Meanwhile, prepare tzatziki: Combine yogurt, cucumber, vinegar, the remaining minced shallot, 1 tablespoon dill and 1/4 teaspoon each salt and pepper in a small bowl. Serve the latkes with the tzatziki on the side.

Recipe from EatingWell August/September 2006, The EatingWell Healthy in a Hurry Cookbook (2006)

Are You Ready for Some Football?

Chiara Gravell had a sleeve gastrectomy at Penn Medicine, with weight-loss surgeon Noel Williams, MD, in 2011. Since then, she’s lost more than 150 pounds, and has gone from being obese to completing triathlons. In this blog, she talks about her love of football, and the habits she’s changed to stay in the weight-loss game. Learn how you, too, can lose weight at Penn Medicine.

It is my favorite time of year, September through February. Some people call it Fall, some people the “holiday” season. I call it FOOTBALL!

In my teenage years I fell in love with football watching the Bears games with my Dad on Sundays. I could sit and watch TV for three whole hours without being bugged while eating football snacks. (usually potato chips and sandwiches). It was “Totally Awesome!”

As time progressed; my football Sundays became more elaborate. Lots of friends, and family and a lot more food! Wings, nachos, 5-foot long subs, chili, burgers, chips, dip, etc. I would watch at least two out of the three Sunday games and eat. Then there was football on Thursday and Monday nights. I was eating food that had thousands of calories and little to no national value and not getting any exercise.

That was then….

One of my biggest fears about weight-loss surgery was, “How am I going to handle football?” Well two years out from sleeve gastrectomy surgery, I still love football. I still watch it on a regular basis but with some significant modifications to the type and quantity of food I eat during the game.

Right after surgery I could only drink my protein shakes and didn’t want anything more. I progressed to low-fat string cheese or shrimp with cocktail sauce. This worked as I could pick at it throughout the game.

The following Fall, I had started to really exercise, and began to participate in distance races. On football Sundays, I needed to train for 90 minutes to two hours. Again my fears kicked in, how am I going to do all of these races (which are also on Sundays) and watch FOOTBALL?

The answer was so simple. I had heard it a thousand times, from diet programs, the nutritionists at the Penn Medicine Weight Loss Center, my Mother, and others. The answer was plan, plan, and plan!! “If you fail to plan you are planning to fail,” is a mantra in my life.

Now I get up early and do a long work out (anywhere from 1 ½ hours to 2 hours) then come back home ready for FOOTBALL. Also all of the races are in the morning, so I can be back and in front of the TV by 1 pm for the first game.

The food on football Sundays also has changed. I eat vegetables, lots of them, with low-fat dip like Greek yogurt that tastes like ranch dressing.) I also don’t eat all day. I have my lunch and dinner watching football but that is it. I don’t “snack” unless it is raw veggies. My husband, who does most of the cooking in our house, started making vegetarian chili for football. If there are chips with the chili, they are organic, gluten free, and veggie based versus the traditional flour based.

The last thing I added was more movement. You would think a race or two hours of working out would let me “deserve” an eight-hour stint in front of the TV on the couch. Nope! I walk around the house during commercials. I walk outside during commercials. I take out the trash, or clean the kitty litter, do the dishes, sweep the floor, whatever… if there is a commercial I am up and moving!

So now I can BEAR DOWN and let the EAGLES FLY all day every Sunday! I can enjoy the games, the company of friends and family. I don’t have to gain weight, by eating myself into an eight-hour food coma on the couch.

Are you a football fan like Chiara? How has game day changed for you? What tips would you offer others?

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.

Healthy Recipe: Chicken-Escarole Soup

Registered dietitian and bariatric program nutritionist Danielle Rosenfeld, MS, RD, LDN, shares with us her one of her favorite fall recipes. Learn more about Penn's bariatric surgery program here.

There is truly nothing better than eating a bowl of hot soup on a chilly day. Soup can be incredibly healthy and nutrient dense when prepared the right way. Here is a fool-proof recipe that uses colorful tomatoes, fat-free and low-sodium chicken broth, lean skinless chicken breast, and fiber-dense escarole.

It is hearty, satisfying, and packs 14 grams of protein per serving! There is no need for cream or extra salt because this recipe has a ton of natural flavor without the calories.

Chicken-Escarole Soup

Yield: 4 servings (serving size: 1 cup)
Cook time: 14 Minutes
Prep time: 1 Minute

Ingredients

• 1 (14 1/2-ounce) can Italian-style stewed tomatoes, un-drained and chopped
• 1 (14-ounce) can fat-free, low-sodium chicken broth
• 1 cup chopped cooked chicken breast
• 2 cups coarsely chopped escarole (about 1 small head)
• 2 teaspoons extra-virgin olive oil

Preparation

1. Combine tomatoes and broth in a large saucepan. 
2. Cover and bring to a boil over high heat.
3. Reduce heat to low; simmer 5 minutes. 
4. Add chicken, escarole, and oil; cook 5 minutes.

Nutritional Information
Amount per serving
Calories: 118
Calories from fat: 27%
Fat: 4g
Saturated fat: 0.7g
Monounsaturated fat: 2.1g
Polyunsaturated fat: 0.6g
Protein: 13.5g
Carbohydrate: 7.9g
Fiber: 1.5g
Cholesterol: 30mg
Iron: 1.1mg
Sodium: 535mg
Calcium: 49mg

Cooking Light Fresh Food Fast, Oxmoor House 2009

A Healthy Holiday Makeover

Registered dietitian and bariatric program nutritionist Danielle Rosenfeld, MS, RD, LDN, talks about Thanksgiving dinner and ways you can lighten up this traditionally heavy meal. 

A traditional Thanksgiving meal contains an average of 3,000 calories. For those of us who are trying to lose or maintain weight, this can do serious diet damage. But many traditional Thanksgiving foods can be quite nutritious if prepared the right way and consumed in moderation. So why not try to make this year’s turkey day a bit healthier for you and the whole family?

Here are some healthy upgrades for traditional Thanksgiving fare.

Turkey

Luckily, turkey is a lean protein with no saturated fat. It also contains the antioxidant selenium. The calories tend to creep in from the preparation. Avoid frying your turkey or adding excess butter or oil for basting. Simply use a low-fat, low-sodium broth, herbs and citrus to impart flavor and moisture without the added fat.

Stuffing

Stuffing can pack serious calories when prepared with white bread crumbs, butter and high fat meats. Switch to 100 percent whole-wheat bread, brown rice or quinoa for extra fiber and protein. Skip the butter and add flavor with fresh herbs, such as rosemary and thyme, and fruit, such as apples or cranberries. Carrots, onions and celery can also be added to enhance the flavor and nutrition profile.

Mashed Potatoes

Many folks add loads of butter, salt, and cream to their traditional mashed potatoes. This year, make a healthy upgrade to mashed sweet potatoes with roasted garlic. For a unique dish, try roasting root veggies like beets, sweet potato, and parsnips with olive oil and rosemary- they look beautiful and taste delicious.

Green Beans

Traditional green bean casserole contains added calories and fat from the classic cream of mushroom soup and fried onions. This year, try a simple green bean sauté with sesame oil and a drizzle of sesame seeds to save calories and seriously boost calcium intake. Or try steaming other nutritious green vegetables, such as Brussels sprouts, asparagus or broccoli and add lemon zest and garlic for flavor.

Gravy

Traditional gravies can add a ton of calories to the lean turkey. Either skip it all together or use low-fat broth based gravy for moisture.

What are some of your Thanksgiving calorie saving tips?

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.

5 Fall Power Foods

Registered dietitian and bariatric program nutritionist Danielle Rosenfeld, MS, RD, LDN, shares with us her favorite fall foods, and why you should love them too!

Fall is my favorite season for many reasons—falling leaves, chilly nights, cozy sweaters, apple picking and of course, Thanksgiving. But the true essence of fall is really in its beautiful fresh produce that is packed with tons of flavor and nutrition.

Fall actually brings with it some of the most powerful super foods that we should be consuming in our diets. Here are five:

1. Apples- Though it seems quintessential, there is truly nothing like an in-season crisp apple. Packed with fiber and vitamin C, this fruit works wonders in weight and blood sugar control. Apples are also packed with dietary flavonoids, which have antioxidant and anti-cancer properties. Eat them raw, dip in almond butter, or bake into a crisp—anyway you choose will be delicious.
2. Pomegranates- The beautiful magenta pomegranate seeds are loaded with antioxidants (may have more antioxidants than red wine!), and are also packed with vitamin C and folate. Pomegranate seeds are super fun to eat and can amp up the flavor and color profile of any boring dish.
3. Pumpkin- Roasted pumpkin “meat” is a great source of fiber and vitamin A. It has a hearty, satisfying, and rich texture that can be used to add another dimension to green or grain salads. Roasted pumpkin seeds provide healthy fats and are a great fall snack option!
4. Brussels Sprouts- Most people either love them or hate them, but when prepared the correct way, they taste earthy and delicious. Brussels sprouts not only pack a ton of fiber, but also folate, iron and vitamin K. Simply roast them with some olive oil and salt/pepper for a delicious side dish, and if you want to get creative, toss some pomegranate seeds before serving for a pop of color!
5. Kale- Whether you eat it raw in a salad, sauté with olive oil and garlic, or drink it in a smoothie, kale is one of the healthiest foods you can eat due to its endless health benefits. It is rich in powerful antioxidants and fiber, loaded with calcium, iron, vitamins A , K and C and is also considered to be an anti-inflammatory food. Need I say more?

Make sure to visit your local farmers market to get the best fall produce available or consider joining a CSA share, which is a fabulous way to get a variety of local, organic vegetables and/or fruit every week! Check out the Lancaster, PA CSA share here. 

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.