Weight-Loss Surgery Information Sessions, January 2014

For many people trying to lose weight, taking the first step can be the most difficult part of the process.

Whether it’s getting out of the door to head to the gym, or deciding to choose a healthier option at mealtime, once you take that first step, it can be easier to gain momentum toward a healthier lifestyle.

Weight-Loss Information Sessions at Penn Medicine for January, 2014

Choosing to have weight-loss surgery is not an easy decision, but learning all of the facts is easy with Penn’s free weight-loss information sessions.

At a weight-loss information session, patients learn about the various options for weight-loss surgery and get to meet with the surgeons and clinicians who will help them every step of the way.

Learning about weight-loss surgery and getting all the information firsthand from experts at Penn Medicine can be empowering, and help you make a healthy decision that can have lifelong positive effects.

Mark your calendars for the following information sessions at Penn Medicine in January.

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

Lose Weight at Penn Medicine

Penn can help you lose weight.

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

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

Register for a free information session today.

Share Your Story

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

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

Click here to tell your own story.

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

Write Your Own Weight-Loss Story

Penn can help you lose weight.

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

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

Register for a free information session today.

Four Ways to Start off The New Year Right

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

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

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

Regulate Your Eating Behaviors

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

Dine In

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

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

Avoid Calorie-Containing Beverages

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

Be Active

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

Let Penn Medicine Help You Lose Weight For Good

Penn Medicine can help you lose weight.

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

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

Register for a free information session today.

Healthier Gluten-Free Oatmeal Chocolate Chip Cookies

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

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

Healthier Gluten-Free Oatmeal Chocolate Chip Cookies

Makes 24

Ingredients

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

Directions

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

Nutrition information, per cookie:

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

Stay Fit While Traveling

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

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

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

Do you exercise while traveling?

Ready for a Healthier Life?

Penn can help you lose weight.

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

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

Register for a free information session today.

Don’t Derail Your Diet During the Holidays

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

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

What can you do to stay on track?

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

See a list of upcoming support group meetings here. 

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

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

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

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

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

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

Ready for a Healthier Life?

Penn can help you lose weight.

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

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

Register for a free information session today.

Great Fitness Gifts

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

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

FitBit

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

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

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

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

Yoga Mat

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

iPhone/Smart Phone Case

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

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

Digital Scale

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

A Workout DVD

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

Ready for a Healthier Life?

Penn can help you lose weight.

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

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

Register for a free information session today.