Share Your Weight-loss Success

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

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

Click here to tell your own story.

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

Lose Weight at Penn Medicine

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

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


Register for a free information session today.

Bariatric Surgery and Constipation

Constipation after bariatric surgery can be common. Irregularity can be caused by many factors.

• Decreased fluid and fiber intake
• Reduced physical activity
• Narcotic painkillers
• Iron or calcium supplements

Many people report only having a bowel movement every two or three days following weight loss surgery. This can lead to constipation. It is important to keep track of your bowel habits and try to have a bowel movement every day.

Relief for Constipation After Bariatric Surgery

If it has been more than 3 days since your last bowel movement, you can take milk of magnesia or Dulcolax® tablets. Follow manufacturer directions on box. If you do not have results within 24 hours, you should call your bariatric nursing team to discuss.

Also, try these tips to avoid constipation after bariatric surgery:

• Stay hydrated: Drink adequate fluids to help soften your stool. You should drink at least 48 ounces per day.
• Exercise: Take frequent short walks throughout the day, as tolerated.
• Consume adequate fiber: Because your eating is primarily focused on high-protein foods following bariatric surgery, your consumption of high-fiber food is limited. Take fiber supplements as needed to help you get at least 15 grams of fiber per day. Learn more about how to get more fiber in your diet here.
• Use laxatives when necessary. Stick with Metamucil® and other bulk-forming laxatives based on whole psyllium. Make sure to follow the mixing instructions for optimal results.

Lose Weight at Penn Medicine

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

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

Register for a free information session today.

Setting Weight Loss Goals

Are you the kind of person that likes to set little goals along the way, or aim for big goals after you lose a lot of weight?

Setting goals is a great way to help yourself stay on track and keep your eye on the big picture. They are also a great substitute for what you may have used in the past to reward yourself for losing weight.

Setting Small Goals and Rewards

If you have a lot of weight to lose, setting huge goals of big weight loss can be daunting. Instead, aim for smaller goals that focus on changing habits as well as losing pounds. Here are some ideas for goals and rewards.

• For every 10 pounds lost, treat yourself to a manicure/pedicure.
• For every 25 workouts, buy a new gym outfit.
• Put a dollar in a jar for every hour of cardio you’ve done. Take the money and go shopping!
• Tracking your food? After 2 weeks of staying within your calories, treat yourself to a movie (but bring your own healthy snacks!)

Setting a Big Goal and Staying on Track

For some of us, it’s either “go big or go home.” But even those of us who have the best intentions can find it difficult not to lose sight of the bigger goal.

To stay on track, we love this idea of keeping it visual so every day you are reminded of how far you have come and the good work you are going to do to keep on track.

To do this, all you need are some jars, marbles or stones and some creativity to make it yours.

Check out what Dianne created to help her stay on track and not lose sight of her own weight-loss goals.

See the whole tutorial, and how you can make it yourself here. You can even share your own motivational marbles and see how others have created theirs.

What do you do to stay on track and what rewards do you like to treat yourself to after you’ve made a goal?

Lose Weight at Penn Medicine

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

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

Register for a free information session today.

Thank you to Dianne for giving us permission to highlight her blog and use her photos. Dianne is not affiliated with Penn Medicine, or the Penn Bariatric and Metabolic Surgery Program.

How Big is a Serving?

You’ve made your resolutions, you’ve joined a gym, and you’ve eliminated all the holiday sweets from your home.

But all that hard work may be lost if you are eating more than you should to lose weight.

How Big is a Serving of Food?

The good news is that it is easy to measure a serving of food. Sticking to that recommended serving size is another story, but if you are committed to getting back on track to health, measuring your food – even casually – is a must.

You don’t need a scale or measuring cups to get an idea of how much is in a serving.

Serving Size Guide

Print out this guide and use it in your kitchen or at the dinner table until you get a feel for what a serving size it. Also, if you haven’t measured your portions in a while, it might be a good refresher to measure serving sizes for a while until you get back on track.

• 3 oz. of meat = A deck of cards
• 3 oz. of fish = A checkbook
• 1 ½ oz. of cheese = 3 dice
• 2 tbsp. peanut butter = A ping pong ball
• 1 medium-sized fruit = A baseball
• 1 cup of cooked vegetables = A baseball
• 1 medium potato = A computer mouse
• 1 cup pasta = A baseball
• 1 bagel = A hockey puck
• ½ cup of ice cream = A light bulb
• 1 tbsp. butter or oil = A poker chip

Lose Weight at Penn Medicine

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

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

Register for a free information session today.
 

Foods With the Most Nutrients: 12 Superfoods to Try in 2013

Superfoods are nutrient dense vegetables and fruits that are functional foods. This means they are the foods with the most nutrients and promote good health, weight control and are filled with nutrients.

And, before you write off superfoods as “diet” foods that taste bland of bad, know this: Many superfoods also taste great!

As always, make sure to incorporate superfoods as part of a balanced, nutrition meal plan. Aim to try one of these superfoods each month for the year, incorporating new recipes and ways to try new foods.

12 Superfoods to Try in 2013

Kale

Kale is one of the healthiest vegetables you can eat. Vitamin K, C and A, antioxidants, carotenoids, flavonoids – its benefits are numerous. Need an idea about how to eat kale? Check out this recipe for kale chips.

Eggs

Eggs contain 6 grams of protein and 72 calories per egg. Protein keeps you fuller longer, which makes it perfect for those trying to lose weight.

Greek Yogurt

Greek yogurt has twice the protein as regular yogurt. Mix it with cereal, put it in a smoothie, or have it plain with some fruit.

Blueberries

Blueberries pack a big nutrient-rich punch. They are high in potassium, vitamin C and antioxidents. They are also anti-inflammatory, so blueberries have a lot of health benefits.

Quinoa

Pronounced “Keen-wha,” quinoa is a complete protein, meaning it’s a good replacement for animal proteins. It also has all the essential amino acids. Use it in place of rice, couscous, or sprinkled on salads (cooked).

Flaxseed

Adding flaxseed to your diet is as easy as sprinkling a bit on your cereal, or adding some oil to your yogurt or smoothie. Flaxseed has anti-inflammatory properties, and is loaded with omega-3 fatty acids.

Black Beans

Black beans are loaded with protein, fiber, and flavonoids. Add them to your chili, soups or eat them plain with some

Salmon

Just 3 ounces provides your daily recommended omega-3 fatty acid requirements. More health benefits of salmon include lowering your cholesterol and cardiovascular health.

Sweet Potatoes

Vitamin A is the big hitter in sweet potatoes. Just half of a large baked sweet potato delivers more than 450% of your daily dose. But be careful, mashing them in a sweet potato pie topped with marshmallows might not be the best bet. Instead, slice and toss with a dash of olive oil and salt and pepper, then roast for some delicious sweet potato fries.

Walnuts

The nutrients in walnuts have been found to help memory and coordination. Just a handful a day can help you get your daily dose of alpha-linolenic acid, an essential fatty acid.

Steel Cut Oats

Do you know the difference between regular and steel cut oats? Steel cut oats are less processed than traditional oats. Also, they are digested slower keeping you fuller longer.

Kiwi

Just one kiwi fruit provides 100% of your daily recommended vitamin C. It’s a great fruit to have in the winter to help stave off those winter illnesses!

Lose Weight at Penn Medicine

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

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

Register for a free information session today.

What is The hCG Diet?

Cara Stewart, RD, LDN, is a member of the PennMetabolic and Bariatric Surgery team. In this blog post, she discusses hCG, what is hCG and the dangers of the hCG diet.

Over-the-counter products containing human chorionic gonadotropin (hCG) may promise quick weight loss, but are ineffective for weight loss and illegal to sell.

The Food and Drug Administration advises consumers to avoid weight-loss products that contain hCG.

What is hCG?

hCG is a hormone produced during pregnancy. hCG is approved for prescription use to treat female infertility and other medical conditions, but there is no scientific evidence that it is an effective tool for weight loss. In fact, the prescription drug label notes there “is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.”

The hCG Diet

The hCG Diet may include weight-loss products claiming to contain hCG. These are often marketed along with a severely restricted diet of as little as 500 calories per day. The weight loss that may occur in conjunction with hCG products results from caloric restriction, not from the supplement itself.

Without medical supervision, following such a low-calorie diet like the hCG diet can be hazardous to your health, causing protein malnutrition, vitamin and mineral deficiencies, and increasing the risk for gallstone formation, imbalance of electrolytes, irregular heartbeat.

If your goal is to lose weight, eating a balanced diet and exercising regularly is the best approach. If you have followed diet and exercise plans without success, consider talking to your health care provider about weight-loss surgery.

Lose Weight at Penn Medicine

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

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

Register for a free information session today.

Healthy Recipe for Spinach Cheese Bake

Spinach and cheese is a great combination for recipes because it contains a lot of healthy vitamins and nutrients in one, comfort-rich recipe.

Vitamin, mineral, and antioxidant-rich spinach is highlighted in this casserole. It can be assembled in less than 10 minutes by using pre-shredded cheeses. Pair it with a salad for a light and satisfying meal.

Spinach Cheese Bake

Yield: 12 servings

Ingredients

1 tablespoon butter, melted
Cooking spray
2 (6-ounce) packages fresh baby spinach
1 1/4 cups (5 ounces) shredded reduced-fat sharp cheddar cheese
3/4 cup (3 ounces) shredded Monterey Jack cheese
1 1/3 cups all-purpose flour (about 5 3/4 ounces)
1 1/2 cups fat-free milk
1 cup egg substitute
1 teaspoon salt
1 teaspoon baking powder
2 teaspoons Dijon mustard
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
1/8 teaspoon ground red pepper

Preparation

1. Preheat oven to 350°.
2. Pour the butter into the bottom of a 13 x 9-inch baking dish coated with cooking spray; tilt dish to coat. Place spinach evenly in bottom of dish; sprinkle evenly with cheeses.
3. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and remaining ingredients in a medium bowl; stir with a whisk until blended. Pour milk mixture over cheese. Bake at 350° for 40 minutes or until lightly browned. Serve immediately.

Nutritional Information

Amount per serving
Calories: 157; Calories from fat: 34%; Fat: 6g; Saturated fat: 3.7g; Monounsaturated fat: 1.7g; Polyunsaturated fat: 0.4g; Protein: 10.8g; Carbohydrate: 15.1g; Fiber: 1.6g; Cholesterol: 18mg; Iron: 2.6mg; Sodium: 494mg; Calcium: 263mg

Source: Joyce Keil, San Mateo, California and Kathy Kitchens Downie, R.D., Cooking Light
May, 2007

How to Stop Food Cravings

The dictionary definition of a craving is this:

Let’s be honest, we all get food cravings, and once they strike it can be nearly impossible to just say no. By giving in you’re potentially adding significant calories that can add up big time. After satisfying a craving, feelings of guilt and defeat often follow.

Why are cravings so tempting at night?

Often times, we associate nighttime with relaxing, and relaxing with eating. It is our time to wind down and reward ourselves after a long and exhausting day. Because we are in a relaxed state and perhaps not as focused on healthy behaviors as we are throughout the day, it is more likely to indulge in comfort foods such as cookie, ice cream, and chips. It’s time to put an end to the nighttime madness— here’s a guide to help beat those cravings and keep focused on your weight loss goals!

Tips to beat food cravings

Eat small and frequent meals to prevent spikes in hunger.

Following a consistent eating pattern with emphasis on protein will keep you feeling full, making it easier to beat those late night cravings.

Consume plenty of fiber.

Fiber containing foods create bulk and leave you feeling satiated for a long period of time. Choose high fiber snacks with protein to get the most bang for your calorie buck.

Check out these tips on how to get more fiber in your diet.

Don’t keep trigger foods in the house.

Out of sight, out of mind! Give your kitchen a makeover and only keep healthy snacks around. In the event a food craving comes along, there will only be healthy options to choose from.

Keep yourself busy.

A change in routine can help to ward off cravings. Switch it up! Ditch the TV remote and try something new and meaningful. Join a book club, sign up for yoga classes, catch up on emails, start a blog or do a home workout video to keep occupied and focused on things other than food.

If possible, use the DVR on your television.

Pre-record your favorite shows so that you can fast forward through commercials and avoid on-screen food temptations.

Create non-food rewards for eating healthy.

Rather than treating yourself to a bowl of your favorite ice cream, indulge in a mani-pedi, massage, or new workout top on days where you worked hard and deserve a little treat. Other less expensive options include a free fitness class, walk around the neighborhood, or bubble bath.

When in doubt, give in to a healthy snack.

While many food cravings result from environmental stimuli, some might be derived from true hunger. Part of living a healthy lifestyle is being able to listen to your body. If your body is telling you that it’s hungry and needs fuel, don’t ignore it.

Make sure to choose a high protein snack to prevent additional cravings and always drink plenty of water to prevent from overindulging late night.

Weight-loss Surgery in Philadelphia 

Let 2013 be the year you take charge of your health, your weight and your life.

Register for a free weight-loss information session to learn how Penn Medicine, and medical weight loss in Philadelphia can help you lose weight, and get healthy for good.

Register for a weight-loss information session here. 

Author, Danielle Rosenfeld, MS, RD, LDN, is a member of the Penn Metabolic and Bariatric Surgery team.

Lose Weight and Lose Disease Linked to Obesity

Hypertension, sleep apnea, diabetes – these are just some of the types of diseases linked to obesity and being overweight.

The good news about diseases linked to obesity is that these conditions can be relieved or even, in some cases, reversed with lifestyle modification.

Recent evidence suggests that obesity has become a global epidemic and is a major contributor to the development of related conditions including:

• Cardiovascular disease
• Diabetes
• Hypertension
• Hardening of the arteries (atherosclerosis)

There are simple solutions and lifestyle changes you can make to fight obesity and its risk factors, and maintain a healthy weight. In addition, new research suggests that surgical weight loss can reduce or eliminate major health risk factors associated with obesity.

In other words, if you lose weight, you can also lose the conditions related to obesity.

Lose the Weight and Weight-Related Conditions

Join Penn Medicine specialists in cardiology, endocrinology, and bariatric surgery at Penn Medicine Valley Forge on Tuesday, January 29th at 7pm for an informative seminar where Penn experts will discuss how your weight and obesity impacts overall health.

You will also learn strategies to lose weight for good, and stay healthy.

Date: Tuesday, January 29
Time: 7 to 8:30 pm
Location: Penn Medicine Valley Forge, 1001 Chesterbrook Boulevard, Berwyn, PA 19312

This event is free, but seating is limited. Call 1-800-789-PENN (7366) to reserve your space today.

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

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

Bruce Sachais lost 115 pounds, but gained more energy because his blood pressure went back to normal and began sleeping better due to improved sleep – without interruptions from sleep apnea.

Lisa Harris lost 160 pounds, and now is pain-free who no longer uses a cane to walk, or feels like health restrictions keep her from doing the things she loves.

Start a New Year With a New You

It’s the time of year again when we all think about a new year, and the changes we can make in our lives to better ourselves. It’s a fresh start for so many of us, but for some of us, a healthier lifestyle in 2013 isn’t just a resolution, it’s a priority.

Penn Medicine wants to help you achieve your weight-loss goals in 2013, so you can enjoy a healthier life for many New Years to come.

If your body mass index (link BMI to calculator) is 40 or above OR if your BMI is between 35 and 39 and you also have an obesity related disease like diabetes, hypertension or sleep apnea, join us for an information session about weight-loss surgery at Penn Medicine. Each session lasts 2 hours long, and is an opportunity to meet with Penn surgeons who perform weight loss surgery.

This free weight-loss information session features faculty from the Penn Metabolic and Bariatric Surgery Program. The session is designed so you can discover the benefits of pursuing a healthy diet and lifestyle through weight-loss surgery at Penn.

Give yourself the best chance for long-term weight loss success, and register for a free weight-loss information session to learn if weight-loss surgery at Penn is right for you.

Read Stories From Patients Who’ve Had Weight-Loss Surgery at Penn

• Meet Lisa Harris
• Meet Bruce Sachais
• Meet Jackie Savoy
• Meet Susanne