Upcoming Weight-Loss Surgery Information Sessions at Penn

Penn Medicine offers free information sessions about weight-loss surgery at 4 convenient locations in Philadelphia, Valley Forge and New Jersey.

At a free weight-loss surgery information session, you will have the opportunity to meet with Penn Medicine bariatric surgeons and members of the Penn Metabolic and Bariatric Surgery Program to ask questions and learn more about the types of weight-loss surgery available at Penn.

For a list of upcoming information sessions, visit the Penn Metabolic and Bariatric Surgery information session page here.

Are You A Candidate for Weight-Loss Surgery?

Although it may seem like a quick fix to a lifelong struggle with weight, bariatric surgery, or weight-loss surgery, is a major step toward leading a healthy life.

Bariatric surgery is an operation that reduces the size of the stomach using one of a variety of procedures such as adjustable gastric band, gastric bypass, sleeve gastrectomy or robotic-assisted bariatric surgery.

Research has shown that bariatric surgery can cure, or help patients prevent, obesity-related conditions such as hypertension, type 2 diabetes, heart disease and sleep apnea.

Is Weight-loss Surgery Right For You?

If dieting hasn’t worked for you in the past, you may be considering weight loss surgery. Because the decision to have bariatric surgery can be a difficult one, the Penn Metabolic and Bariatric Surgery Program provides prospective and current patients with all the information they need to make informed choices.

All patients considering bariatric surgery at Penn must meet specific criteria before being scheduled for a screening evaluation.

These criteria are based on universal standards established by the National Institutes of Health and include:

• Exceeding your ideal body weight by more than 100 pounds or 45 kg
• Body mass index (BMI) greater than 40 or BMI greater than 35 with medical complications related to obesity, including high blood pressure, type 2 diabetes, sleep apnea and high cholesterol
• A documented history of weight management and weight loss attempts with supervised diets and exercise programs
• No indication of active alcoholism, active drug addiction or major psychiatric disorder

Patients must undergo a complete pre-operative evaluation that includes physical and psychological assessments.

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 to Put in a Salsa Garden (With Recipe!)

Even if you don’t consider yourself to be a gardener, growing your own, fresh ingredients to create fresh salsa is a fun way to test your green thumb.

Not only is salsa naturally fat free, it’s rich with vegetables and herbs bursting with flavor and packed with healthy nutrients.

To get started, all you need is a little (not much) space in your yard or on a deck or patio for potted plants.

Space and Soil

To plant a salsa garden, you should select an area of space that will receive at least 6 hours of sun every day. Consider a 5x5 foot area to start if you just want a small garden. If you are planting in the ground, consider having your soil analyzed to determine what you will need to add to the soil for nutrition. IF you are planting a raised bed garden, or using potted planters to grow your garden, use potting spoil designed for vegetables, and consider adding other nutrients such as compost or manure to help your garden soil maintain health.

Vegetables and Herbs to Put in a Salsa Garden

Some plants you will want to grow in your garden include:

• Tomatoes (any variety other than grape or cherry)
• Tomatillos
• Onion
• Garlic
• Peppers
• Chilies
• Jalapenos
• Cilantro

Be sure to water your plants every other day, and weed and fertilize your garden once a week.

Harvest your vegetables and herbs once a week, or when you see fit.

Recipes for Homemade Salsa

Check out this amazing recipe for restaurant-style salsa from the Pioneer Woman, or try the recipe below.

California Salsa Fresca

• 8 large Tomatoes, diced
• 2 large Yellow Onions, diced
• 6 Green Onions, chopped, including the tops
• 8 cloves of Garlic, finely minced
• 1 large Red Bell Pepper, seeded and diced
• 1 large Golden Bell Pepper, seeded and diced
• 2 Anaheim or Pablano Peppers, seeded and minced
• 3 small Hot Chilies of choice, (or to taste) seeded and finely minced
• 1 stalk of Celery, chopped very small
• ½ cup chopped fresh Cilantro
• ¼ cup chopped fresh Parsley
• 1 TBS finely minced fresh Mexican Oregano
• 1/2 tsp. ground Cumin
• 3 TBS Sugar
• 1 tsp. fresh-ground Black Pepper
• 1/3 – ½ cup fresh Lime Juice
• Salt to taste

Mix all together well and store in a covered container in the refrigerator. This will keep for at least 2 weeks. Makes about 2 quarts.

Recipe from http://www.salsagarden.com/

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.

7 Ways To Celebrate Your Weight Loss

When we think of celebrating, a lot of us think of celebrating with food or a special treat. But when you are celebrating a weight loss, food is not the best thing with which to celebrate!

Check out these ideas from people who have lost weight, about how they celebrate milestones and pounds lost.

Make Jewelry

Penn Medicine Blogger Lisa Harris loves to make jewelry. She found a way to incorporate her hobby with her new, healthy lifestyle.

“I came up with something fun to do during my ‘active weight loss’ phase,” she says. “My hobby is jewelry making and beading. I started off with a length of chain and I added a link of three beads every time I lost three pounds. As my weight loss increased, and the number of links of beads went up, I eventually removed the chain and now it's just beads.”

Lisa also added a heart charm at the 100 pounds lost mark.

Buy Something Fun and Healthy

Amy is a fan of Penn Medicine Weight Loss on Facebook. She says when she lost weight, she invested in a new bike so she could get out of doors with her workouts. She says, “I bought a new bike so I can ride longer, faster, and keep the weight off.”

Take A Second Honeymoon

To celebrate her 50-pound loss, blogger Maggie Smith is taking another honeymoon.

“My husband said he'd take me anywhere. I still haven’t decided where to go though!” she says. Maggie also celebrates each pound lost by putting $10 in a jar to spend on anything she wants.

Jump Out of A Plane

Tyna lost 165 pounds after having gastric bypass surgery at Penn Medicine in 2011. To celebrate? She went skydiving.

“I made a personal bucket list of things I always wanted to do and because of the limitations of my weight, they were not even an option. One of those items on my list was being able to go skydiving. As many things skydiving has a weight limit because you have to jump attached (tandem) with a professional and the parachute can only handle a certain amount of weight,” says Tyna.

“It was such a great feeling walking into the skydiving center in Florida overlooking Kennedy Space Center with a great friend with no question in your mind that weight would even be an issue! It was such a thrill and I am glad that I really get to LIVE the life I want now. Celebrating not only the pounds removed, but the options that you gain is an amazing thing!!”

Buy 11 Ball Gowns

 

Robin Elton lost 35 pounds last year. When she and a friend went to a benefit consignment sale that featured old ball gowns, prom frocks and wedding dresses, she couldn’t help but try on as many as she could.

I bought 11 ball gowns at $10 each,” she remembers. “I bought some because they were things I never could have pulled off before, and others just because I was like ‘Oh yeah! I'm down three dress sizes!"

Robin blogs at SimpleGreenOrganicHappy and you can check out some of her ball gowns on her Instagram page.

Compare What You’ve Lost to People, or Uncommon Objects

Another fun thing Penn Medicine Blogger Lisa Harris did was when her weight loss went over 100 pounds was to find people that weighed the same amount of pounds as what she’s lost, and take a photo of herself with that person.

“I have pictures of me with my son's then-girlfriend, who weighed 107 pounds, my friend who weighs 140 pounds, and my cousin's son, who weighs 150 pounds,” says Lisa. “I also searched the Internet for items that weighed as much as the amount I'd lost and found some interesting things - like an empty file cabinet, an adult llama, a go-kart, and other items. It's hard to believe I carried that much extra weight around on me!”

Or Just Enjoy How Far You’ve Come

While losing 100 pounds, Kelly Brown had many plans of how she would celebrate.

“I was going to buy a new wardrobe, buy myself an expensive trinket, and get plastic surgery to remove excess skin,” she remembers. “I've done none of those things because, when you lose 100 lbs, none of those things mean anything once you get there. I realized the rewards are the years you've added to your life and the health you've gained from meeting that goal.”

Kelly adds: “I will gladly continue to wear my Goodwill jeans, my knock off jewelry, and have flappy bat-wing arms for the rest of my life if it means that I will never weigh over 200lbs again. That's how I celebrate my achievement; by reflecting and finding satisfaction in everything I've accomplished.”

Kelly blogs about life and weight loss at The Turnip Farmer.

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.

Share Your Weight-Loss Stories

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.

Join Penn Medicine for A 5K Walk/Run Event This Spring

Spring is the season for dusting off the running or walking shoes and getting back into an outdoor fitness routine.

Miles for Myeloma

The Philadelphia Multiple Myeloma Networking Group (PMMNG) is holding its fifth annual Miles for Myeloma 5K Run/Walk Saturday, April 27, 2013 on Martin Luther King Drive in Philadelphia.

Events like Miles for Myeloma raise important funds to allow this important research to continue. Last year, more than 1,000 participants, volunteers, and sponsors raised more than $140,000 bringing the total raised by this event to over $400,000 since its inception in 2009.

Register for the Miles for Myeloma event here. 

What is Myeloma?

Myeloma is a cancer of bone marrow plasma cells, which manifests in patients as low blood counts, painful bone lesions and fractures, kidney injury, and increased risk of infections. With several new medicines approved over the past 15 years, we can now routinely hope for many years of good quality life with the disease. However, there is still no cure, and improvements in therapy are certainly needed.

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.

Group Weight Loss Challenges for Money

Can cash rewards help people lose weight at work?

A new study from Penn Medicine finds it can, but it's even better when employees compete for the money, CBS 3 reports.

Employees at the Children's Hospital of Philadelphia took part in a study about how much weight people can lose when offered money as a reward. Those in the study lost three times as much weight when awards were based on the group's performance -- not just their own.

“No question, hands down the individuals in the group incentive did much better,” said study co-author David Asch, MD, MBA, professor of medicine and executive director of the Penn Medicine Center for Innovation.

Win Cash for Losing Weight with HealthyWage

A new program called HealthyWage helps people win money for losing weight by offering different incentive programs to help you lose weight and win.

For the 10 Percent challenge, you need to put in $150 of your own money. If you lose 10 percent of your weight, you win your money back… plus $150 more for a total of $300.

In the Matchup, teams of five lose weight and try to win the $10,000 first prize. The Matchup program is fun and extremely effective, offering team support, competitive motivation and significant cash prizes to make weight loss exciting and lasting. Most contests are open to anyone, but employees of corporate clients get reduced rates, motivation and lots of special attention.

And the the BMI Challenge pays up to $1000 to users who move from an obese BMI (greater than 30) to a normal BMI (less than 25) over a year's time.

HealthyWage also helps organize group weight loss challenges in the workplace.

Find out more information about HealthyWage.

Would cash incentives help you meet your weight-loss goals?

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.

Celebrate Earth Day and Plant a Garden

One of the best things you can do for your body is to eat healthy fruits and vegetables every day. But even more rewarding may be growing your own fruits and vegetables in your backyard.

Now is the time to start thinking about planting a garden. Even if you don’t have the space for more than a few tomato plants, or are limited to potted plants on your deck, you can enjoy a garden and the “fruits” of your labor.

Here are some basic tips to help you get started.

Decide What to Grow

Common vegetables like tomatoes and zucchini are easy to grow in most regions within the United States. If you decide to plant multiple types of vegetables, don’t be afraid of variety. Add some corn, broccoli or carrots to your garden. But, be sure to allow enough space in between plants so they can spread. Follow the recommendations on the packets of seeds you buy, and be sure to grow vegetables and fruits you enjoy!

Start Indoors

Growing plants from seeds can be difficult, which is why it is a good idea to start your seeds indoors. Most home improvement and garden centers sell peat cups you can start your seeds in, then transplant directly to your garden after any danger of frost – without even taking the soil out of the peat cups. Or, you can use old egg cartons to start your seeds. Transplant your seedlings outdoors when the danger of frost has passed and they are big enough to survive on their own (about four weeks).

Prepare Your Soil

The richness of the soil will directly impact how big your garden grows, and how fruitful your garden becomes. Aerate the soil with a hoe, shovel or motorized tiller. Mix compost or peat with your soil, along with vegetable-safe fertilizer designed for gardens. If you have access to manure, add that in for even richer soil.

Composting is another great way to help your soil become rich. Composting takes food scraps (vegetables and fruits – not proteins like meats or cheese) and decomposes them until they become nutrient-rich fertilizer for your soil. Composting requires either a little space for a pile, or a compost drum, and is an eco-friendly way to make your own soil.

Plant and Feed

Once your plants are planted, make sure you keep them watered well, and that they get plenty of sunshine. It’s recommended you water them every other day (every day if you are doing potted gardens on your deck) and that you maintain that nutrient-dense soil with compost and/or garden fertilizer.

Now enjoy your garden! And keep those garden pests like bugs and bunnies away.

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.

Lisa Speaks: Dating Before and After Weight Loss

Lisa Harris of Clementon, NJ, was a self-proclaimed “yo-yo” dieter her whole life. Moved by her father’s dying request to get healthy, Harris had gastric bypass surgery at Penn Medicine with Alan Schuricht, MD, FACS. This article is the first of two installments that discuss Lisa’s struggles with weight and self esteem, and how those impacted her relationships.

This is the first installment of a two-part blog…. I have so much to say on dating, relationships, and self-worth that a single entry wasn’t enough!

One thing I know for sure: Obese people are self-conscious. Sometimes, that awareness of appearance can cause a lot of difficulty in a person’s life. They can become reclusive, and lose interest in outside activities for fear of being seen, whispered about and even ridiculed. I know, I used to be there.

I lived a life of exile, hiding inside my house, hiding behind other people in pictures, hiding my feelings of self-loathing, and just plain hiding. I know I was in a pattern of self-destructive behavior. The worst part of all was loneliness.

Before I turned 30, I was divorced with two young children. I spent years following my divorce building a career to a point where I could financially support my family on my own, and I was able to purchase my own home. As the years progressed after that, I took comfort in food more often and ignored my rising weight. It was at the age of 43, with my father’s dying wish for me to be healthy -- and his subsequent death -- that finally gave me the motivation to take back control of my life. I didn’t realize that there was still something missing.

I’ve never been one to frequent the bar scene, and with the rise of Internet dating websites, I registered for several of them. I enjoyed the anonymity, and I particularly liked that I could hide my appearance. Sure, my profiles had a picture, but it was a headshot, carefully staged to conceal how heavy I really was. For sure nobody would want to date me the way I looked!

I’m guilty of compensating for this by entering into relationships for the wrong reasons and taking the attitude of “I’m lucky he’ll have me.”

After a particularly bad, and thankfully short-lived, relationship ended in 2009, I recognized how I was damaging myself and further retreated into my own darkness.

Flash forward to 2012… Even after losing a substantial amount of weight, I still struggled with self-esteem issues. My 19-year-old daughter encouraged me to join a social networking site she’d been using. “To make new friends,” she said. I thought, “OK. I can always use people to talk to.” I signed up, cautiously optimistic. I had an updated picture that was used as my main profile shot. I started adding friends, commenting on statuses and pictures, and soon had amassed a small network that began building my confidence.

To my surprise, there were a few men out there that wanted to meet me in person. I was careful in selecting who I would meet. I went out on a couple dates and it dawned on me that the only one disappointed in my appearance was me. It’s human nature to be your own worst critic. I chose to not discuss my surgery with those I dated initially. It’s a delicate subject to broach and when meeting new people, I’ve found that “Hi, I used to weigh 357 lbs!” is NOT a good opening line. While I dated a few times, no one really made that much of an impression to go beyond a couple meetings.

Next time: You’ll never believe what happened! 

How do YOU feel about relationships and dating? Do you think your weight affects your views?

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.

Cinnamon Roll Protein Shake

Here’s a delicious protein shake recipe that will get you drooling! If you’ve got a sweet tooth, this shake would be perfect for breakfast on-the-go or conquering late night cravings.

Cinnamon Roll Protein Shake

• 1 scoops of whey or soy protein powder (unflavored or vanilla)
• 1 cup unsweetened almond milk
• 1/2 tsp cinnamon
• 1 tsp sugar-free, fat-free, instant cheesecake pudding mix
• Low calorie sweetener of choice
• Ice

Blend ingredients together, adding ice slowly until desired consistency is reached.

Nutritional Information 

Amount per serving
Calories: 150
Fat: 5 g
Protein: 19 g
Carbohydrate: 8 g

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.

Is Your Weight Loss Aging Your Face?

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

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?

Let Penn Help You Lose 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.

How to Build a Home Gym

For busy families, finding time to get to the gym during the morning rush out the door can seem impossible. And a lot of people just want to get home after work to have quality time with your spouse or children.

The good news is there are a lot of exercises you can do at home without sacrificing time with family or spending a lot of money to set up a home gym. In fact, by showing your family you are making time for yourself and are committed to leading a healthy, active lifestyle, you can inspire them to lead healthier lives as well.

Here's how to build a home gym without spending a lot of money or using a lot of space.

Cardio equipment

Cardiovascular, or aerobic, exercise is important for weight loss and hearth health. While it burns calories, it also improves the way your heart functions and moves oxygen through the blood. This means your body becomes more efficient at doing things like breathing and pumping blood through your veins, which in turn, improves lung function and lowers your blood pressure.

If you only have a little money, look for low-priced items to get fit. A jump rope can be a great tool for interval training, or pop in a fitness DVD. Alternatively, if your cable company offers “On Demand” services, many quick workouts are available for free.

If you’re ready to spend more (and have the room) there are a lot of elliptical trainers, bikes and treadmills on the market that are small enough to use at home. Pick a machine that you enjoy using, and commit to using it at least 60 minutes a day, five days a week.

Finally, take your home gym… outside. Invest in a good pair of walking or running shoes and hit the pavement. But be safe and make sure you wear reflective clothing, and walk on sidewalks, or against traffic.

Or, dig up your old bike from the garage and take it to a bike shop for a tune up. Again, be safe and invest in a good helmet and always obey traffic laws.

Strength-training equipment

Penn fitness experts recommend you incorporate at least two strength-training sessions per week into your workout. The good news is once you invest in a small collection of free weights in various pounds, you can train virtually any part of your body. Also, you don’t need a lot of room in your home to strength train.

If you are new to strength training, choose light weights for smaller muscle groups like your arms, and heavier weights for larger muscle groups like your legs.

Creating a home gym is empowering because it lets you fit exercise into your lifestyle without making time to get out the door to the gym. When you work out at home, you save money on gym fees and maybe inspire the entire family to get healthy with you.

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.

Start A Walking Program This Spring

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

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

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

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

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

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

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

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

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

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

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

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

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

- Rebecca Dilks, RD, LDN

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.

Spring Clean Your Closet

Spring is the perfect time to get rid of old clothing while spring cleaning a closet. But for people who are losing weight and in between sizes, deciding when to get rid of clothing, and what do do with old clothing that doesn't fit, can be difficult.

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.”

Let Penn Help You Lose 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.

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?

7 Benefits of a Water Workout

It won't be long before many of us are donning bathing suits and heading to the pool or beach to get some hot-weather relief. If thoughts of putting on a bathing suit this summer have you stressed, maybe you need to shift the way you think and look at your swimsuit as your latest workout wardrobe.

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.

How to Lose The Baby Weight

Most women will tell you that their bodies are different after they have a baby. Unfortunately, one difference before and after baby may be a woman's weight. 

And most women want to know how to lose the baby weight. 

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.

Lose Weight With Penn Medicine

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.

Take Care of Your Knees While Exercising

Is knee pain preventing you from exercising?

Rather than get caught in cycle of not exercising because your knees hurt and your knees hurt because you are not exercising, here are some exercise ideas for your aching knees.

Spinning® / Bike Riding

Any activity that takes pressure off of your knees and back is a great exercise. When you are fitted properly for a bike and ride in a safe, correct way, your knees are protected. That’s because most of the weight falls on your seat – not on your knees like in walking or running. And, if you’re wearing special shoes fit for your body, they can help center the pressure on the ball of your foot and take the pressure off of your knees.

Pros: Spinning classes are easy to join in and follow.
Cons: Bike equipment can be expensive, need to join a gym for classes.

Swimming / Water Aerobics

If you think swimming and water aerobics is for sissies, think again! Water exercises are extremely beneficial because the water acts as natural resistance to your body. When you work out in the water, your body is tasked to push against that resistance and build muscle. At the same time, the water makes you buoyant and takes pressure off of your joints.  This is why so many fitness experts refer to swimming as the perfect aerobic exercise.

Pros: An all-around great exercise for cardiovascular and muscular strength, easy on joints,
Cons: Must have access to a pool.

Walking

Most experts agree that walking is one of the best forms of exercise. You can do it anywhere, it costs nothing but a good pair of shoes and you can do it in any climate. When beginning a walking program, start slow – walk only 20 to 30 minutes at a time, three to five times a week. Gradually build up endurance by walking longer and more frequently.

And if your knees are aching, visit a shoe store that offers shoe-fitting consultation. Finding the right support and cushion can help minimize your knee pain.

Pros: Can walk anywhere – no gym needed!
Cons: Must invest in a good pair of walking shoes.

Do you suffer from knee pain? What exercises have you found to be "nice to your knees?"

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 NOT to Eat for Breakfast

You've probably heard that a healthy breakfast is the best way to begin your day. But not all breakfast foods are created equal.

Breakfast revs up your metabolism for the day and prevents overeating later by giving your body a good foundation for energy.

But, if you are not careful,  it can also be one of the most unhealthy meals of the day.

A recent study found that one cup of sugary-sweetened cereal contains more sugar than three chocolate chip cookies.

When choosing cereal, look at the sugar content, and trans fat content. Fiber also plays an important role. Try to choose cereals with more than 5 grams of fiber per serving.

Best Cereals

Here are five of the best cereals to choose:

1. Cheerios®
2. Fiber One®
3. Go Lean® (Kashi)
4. Wheaties®
5. All-Bran®

Worst Cereals

Some of the worst offenders are obvious - their names say it all.

1. Fruit Loops®
2. Cap’n Crunch’s Crunch Berries®
3. Apple Jacks®
4. Golden Crisp®
5. Honey Smacks®

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 weight-loss event here.

Trading in a Food Addiction for New Addiction

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

There are a few side effects to weight-loss surgery. Fortunately, I’ve been lucky and haven’t had a single medical issue due to my surgery.

But I have had a few, non-medical side effects. Here are some of my side-effects from weight-loss surgery.

Brrr! Feeling Cold After Weight-loss Surgery

One major problem that I deal with nearly every day is simple. I’m COLD.

I no longer have 163 lbs of warm, insulating fat surrounding my bones. Now, if I’d taken 5 or 10 years to lose that weight, my brain might have been able to keep up. But after dropping this amount of weight in just over a year, the neurons are misfiring all over the place. My “normal” body temperature is now 96.7 degrees. I sit outside in the summertime wearing long sleeve shirts. Sweaters are year-round attire for me in my office. Air conditioning in the summer is like putting me in a meat locker, and I have to go outside to thaw out. My employer forbids space heaters, but I found a way around that rule: I have a heating pad. Nobody ever says anything to a woman with a heating pad in her lap!

My Shoe Addiction

My brain is broken in another sense as well. An earlier blog post mentioned transfer addiction. Transfer addiction is when you trade one addiction (food) for another.

While I haven’t turned to drugs or alcohol, my habit can be just as expensive. It’s shoes. I’m drawn to shoe stores and shopping for the latest and greatest style has become my new pastime. I have always had an addictive personality. I am a former smoker having started at age 17. I quit cold turkey in 2006, after a beloved aunt was diagnosed with lung cancer. I am formerly morbidly obese, and I kind of quit food too in a way…. This after my dad’s dying wish for me to lose weight.

But nobody ever died from shoe shopping, right?

Does running to the clearance rack count as cardio? Absolutely! You should see my collection. My closet has spilled into my bedroom, complete with racks to hold shoe boxes.

I may make light of transfer addiction, but for some of us, it can come at a steep price. Know your limits, and know your boundaries. If you feel the need to turn to drugs or alcohol, don’t be afraid to ask for help. There are plenty of qualified therapists and counselors available to guide us to the healthiest life imaginable.

The Best Side Effect from Weight-loss Surgery

Since my surgery in 2011, I’ve lost 163 pounds. I feel healthy. I sleep better, am no longer borderline diabetic, and have gone off all of my blood pressure medications.

I’m the happiest and healthiest I’ve ever been. And I have Dr. Schuricht and Penn Medicine to thank for that!

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.

If you are concerned about addiction, Penn can help. Learn more about addiction treatment at Penn.

Chicken Souvlaki with Tzatziki Sauce

Danielle Rosenfeld, MS, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses Greek yogurt and ways to cook with this protein-dense product.

Greek yogurt is all the craze. It's hard to walk down the dairy isle without spotting an overwhelming number of brands and flavors to choose from. You might be wondering—why all the sudden hype?

Greek yogurts contain between 15 to 20 grams of protein per 8-oz serving, compared to 5-11 grams of protein in regular yogurt varieties—that’s nearly double the amount of protein! It also contains 20 percent of your daily calcium requirements in addition to providing an excellent source of probiotics, which aid in maintaining a healthy digestive tract. Getting adequate protein is essential for bariatric patients, making this tangy treat a great addition to your diet.

Because of Greek yogurt's uniquely thick consistency, it can be used in cooking as it does not curdle when heated. It possesses a distinctive taste and is actually quite versatile. Many recipes now call for Greek yogurt as a substitution for sour cream, cream cheese, butter, or oil as it creates a creamy and moist texture, without all of the added fat and calories. Consider using it in place of other high calorie ingredients in dips, sauces, dressings, desserts, and marinades. Furthermore, it can boost the protein content and add a serious nutrition bang to any dish.

Here’s how to incorporate Greek yogurt into your cooking:

Substitute…
1 cup sour cream for 1 cup Greek yogurt
1 cup oil for ¾ cup Greek yogurt
1 cup butter for ¼ cup Greek yogurt + ½ cup butter
1 cup mayonnaise for 1 cup Greek yogurt
1 cup cream cheese for 1 cup Greek yogurt
1 cup buttermilk for 2/3 cup Greek yogurt + ¼ cup buttermilk

Want to try cooking with Greek yogurt? Try this delicious, healthy and protein-packed dish. With 30 grams of protein per serving, you will be sure to fill up quickly—and stay that way!

Chicken Souvlaki with Tzatziki Sauce

Yield: 2 servings (serving size: 2 skewers and about 1/4 cup tzatziki sauce)

Ingredients

Souvlaki:

• 3 tablespoons fresh lemon juice
• 1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried oregano
• 2 teaspoons olive oil
• 1/2 teaspoon salt
• 4 garlic cloves, minced
• 1/2 pound skinless, boneless chicken breast, cut into 1-inch pieces
• 1 medium zucchini, quartered lengthwise and cut into (1/2-inch-thick) slices
• Cooking spray

Tzatziki Sauce:

• 1/2 cup cucumber, peeled, seeded, and shredded
• 1/2 cup plain low-fat yogurt
• 1 tablespoon lemon juice
• 1/4 teaspoon salt
• 1 garlic clove, minced

Preparation

1. To prepare souvlaki, combine the first 5 ingredients in a zip-top plastic bag; seal and shake to combine. Add chicken to bag; seal and shake to coat. Marinate chicken in refrigerator for 30 minutes, turning once.
2. Remove chicken from bag; discard marinade. Thread the chicken and zucchini, alternately onto each of 4 (8-inch) skewers.
3. Heat a grill pan coated with cooking spray over medium-high heat. Add skewers; cook 8 minutes or until chicken is done, turning once.
4. To prepare tzatziki sauce, combine cucumber, yogurt, 1 tablespoon lemon juice, 1/4 teaspoon salt, and 1 garlic clove, stirring well. Serve the tzatziki sauce with souvlaki.

Nutritional Information Amount Per Serving

Calories: 219
Calories from fat: 19%
Fat: 4.7g
Saturated fat: 1.3g
Monounsaturated fat: 2.3g
Polyunsaturated fat: 0.6g
Protein: 30.9g
Carbohydrate: 12.3g
Fiber: 2.4g
Cholesterol: 69mg
Iron: 1.4mg
Sodium: 705mg
Calcium: 161mg
Source: http://www.myrecipes.com/recipe/chicken-souvlaki-with-tzatziki-sauce-10000000698653/
Cooking Light, MARCH 2003

For additional ideas of how to incorporate Greek yogurt into your cooking, visit these sites:

• Stonyfield Farm
• Chobani in the Kitchen
• FAGE
• Dannon Oikos