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.

Learn About Plastic Surgery After Weight Loss at This Free Meeting

Join us at a special bariatric support group at the Heart and Vascular Pavilion on Saturday, November 16 at 9 am.

Guest speaker, Kevin Cross, MD, who specializes in plastic surgery will be discussing body contouring after bariatric surgery. 

Dr. Cross graduated from the University of Pennsylvania School of Medicine.

He is board certified by the American Board of Plastic Surgery. Dr. Cross’s philosophy is to develop an individualized treatment plan for each of his patients.

Dr. Cross uses his breadth of experience to ensure that his patients receive long lasting, natural appearing results that reach their aesthetic goals.

Date: Saturday, November 16, 2013
Time: 9 to 10:30 am
Location: Penn Presbyterian Medical Center, Heart and Vascular Pavilion, Room 102

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 at Penn in November

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.

• 11/6 at 6 pm: Hospital of the University of Pennsylvania (Perelman Center for Advanced Medicine)
• 11/11 at 6 pm: Hospital of the University of Pennsylvania (Perelman Center for Advanced Medicine)
• 11/13 at 6 pm: Pennsylvania Hospital
• 11/16 at 10:30 am: Penn Presbyterian Medical Center
• 11/18 at 6 pm: Hospital of the University of Pennsylvania (Perelman Center for Advanced Medicine)
• 11/20 at 7 pm: Penn Medicine at Cherry Hill
• 11/21 at 7 pm: Penn Medicine at Bucks County
• 11/25 at 10 am: Pennsylvania Hospital
• 11/26 at 7 pm: Penn Medicine Radnor

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.