a newsletter by trinity weight management …...per serving: 150 calories, 18g protein, 8g carbs, 5g...
TRANSCRIPT
Fall into Healthy Habits I N S I D E T H I S I S S U E
1 Fall into Healthy Habits
2 5 Tricks for a Healthier
Halloween
3 Stuff the Turkey…Not Yourself!
3 Recipe Corner
4 Meet… Bill
5 Meet… Tinisha
6 Meet… Tinisha (continued)
7 Center Updates
DATES to REMEMBER
***
UPCOMING SUPPORT GROUPS
October 15 @ 6:30pm Fall Festival Celebration
Boardroom Suite 300 *Event requires pre-registration*
November 19 @ 6:30pm
Holiday Living Boardroom Suite 300
Carmin Gallops, RD LDN
October/November 2013
Trinity Weight Management Specialists, 500 John Deere Rd. Moline, IL 61265 (309) 779-2500 or toll free at (866) 417-2500 www.trinityqc.com/weightloss
A Newsletter by Trinity Weight Management Specialists
Journey to the New You
It’s that time of year again: the crisp, cooler temperatures, the vibrant
foliage, crunchy leaves underfoot and the shorter days; yes, fall has
finally come! But something else starts to happen around this time of
year too; we start to eat more! In fact, According to John de Castro, a
professor of psychology at the University of Texas, El Paso, "We have a
tendency to eat about 200 calories more per day during the fall." There
may be many contributing factors, including the holidays and family
time, delicious fall foods/comfort foods, less hours of sunlight, or
simply being able to hide behind sweatshirts and winter clothes; but
the end result can translate into a 3-4 pound weight gain a year.
There’s no doubt that fall can bring in some high calorie comfort
foods, but there are an abundance of healthy fall super foods to
emphasize as well. Experiment with recipes that include pumpkin,
sweet potatoes, butternut squash, apples, pears, cranberries,
pomegranates, dark green leafy vegetables, and lean turkey. They are
typically packed with great nutrients, such as fiber, protein, beta
carotene and vitamin C. Check out your local farmer’s market to load
up on fresh produce.
Keep in mind that once we set the clocks back, it gets darker earlier,
so there are fewer outdoor options for physical activities in the
evening. Make adjustments by joining a gym, planning a lunch-break
walk, walking at the mall, or becoming an early riser. Get out and
enjoy the fall weather. The air is cooler, the leaves are turning and the
countryside becomes more scenic. It's the perfect time to go outdoors
and do something: take a hike on the trails, go to the zoo, or ride a
bike.
Remember, you do not have to be doomed for a dreadful diet and
giving up on exercise this fall season! Fall is a great time for change.
Set yourself up to continue healthy habits or start some new ones to
help increase your energy, prevent weight gain, and enhance your
immunity and mood.
Carmin Gallops, RD LDN
Page 2 Oct/Nov Newsletter
5 Tricks for a Healthier Halloween
The aisles in grocery stores have been filled with all sorts of sweet temptations for months now.
Halloween is known as the kick-off season for weight gain. Don’t be tricked into eating too much and
gaining weight. Halloween does not have to be centered on candy. Place your focus on making
costumes, carving pumpkins, roasting pumpkin seeds or a haunted house. This number-one candy
holiday does not have to be a nutritional nightmare. Below are some tips and tricks for having a fun
and healthy Halloween.
1. Be calorie conscious – If there was ever a day to keep a food journal, Halloween is that day! Increase your awareness of how many calories are in your favorite treats. It’s easy to keep going back for “just one more.” Set limits for yourself. Remember, usually 2 or 2.5 fun size candy bars is equal to 1 regular sized candy bar! Another trick is to keep all the wrappers that you eat in front of you; it’s a good visual reminder of how much you’ve eaten.
2. Procrastinate – If you’re handing out candy, don’t buy it early! Having it sitting around is a big temptation for you to eat it. Instead, purchase the day before or the day of and try buying candy you don’t like to further avoid temptation. If you must buy it ahead of time, store it in a place where you are not constantly looking at it. Remember, out of sight…out of mind…out of mouth!
3. Plan your evening – Always eat a healthy dinner first to avoid snacking too much. If you are staying home to hand out candy, keep healthy finger food on hand to avoid mindless munching: fruit kabobs, veggie trays, pumpkin seeds, popcorn, sugar-free spooky Jell-O Jigglers, and sip on sugar-free hot cocoa or apple cider. If you’re struggling with the munchies, try chewing sugar-free gum to keep your mouth busy.
4. Stay active - Look for ways to extend your exercise sessions during the few weeks around Halloween. Make it a priority to work out the morning of the holiday. A brisk walk in the afternoon can help fight off a candy craving at work. Walk the neighborhood with your kids as they are trick or treating.
5. Start anew - Post-Halloween, give away or throw away all leftover candy the day after – November 1
st is a new day and a fresh start to healthy eating. Don’t let leftover candy ruin the first few weeks
of November too.
Scary… but True!
* Half a pack of Skittles
has more sugar than a
scoop of Haagen-Dazs
Cookies and Cream Ice-
Cream
* 3 miniature Reese’s
Peanut Butter Cups have
more sugar than a glazed
doughnut
* 11 Twizzlers carry as
many calories as a
Wendy’s Double Stack
Burger
Adapted from: http://www.webmd.com/diet/features/10-tricks-avoid-halloween-candy-temptations
http://beta.active.com/nutrition/Articles/Nutrition-Tips-for-a-Healthy-Halloween
http://health.yahoo.net/experts/eatthis/5-worst-halloween-candies-and-10-best-survival-tips
Oct/Nov Newsletter
Page 3
Recipe Corner
Stuff the Turkey…Not Yourself!
Pumpkin Pie Ramekins
Ingredients:
1 (15oz) can of pumpkin 1 (12oz) can of evaporated fat-free milk 2 eggs ¼ cup brown sugar + ½ cup Splenda 2 tsp pumpkin pie spice 1 tsp cinnamon ½ tsp ginger ¼ tsp nutmeg ¼ tsp allspice
Directions:
1. Preheat oven to 425 degrees. Blend brown sugar, Splenda and spices in a bowl. Add egg and mix. Add pumpkin and evaporated milk and mix well.
2. Spoon mixture into 8 ramekins. Place in pan with water halfway up sides of ramekins.
3. Bake 10 minutes. Reduce temperature to 350 degrees and bake 30 minutes longer.
4. Cool and remove ramekins from pan. Chill before serving.
Per ramekin: 94 calories, 5g protein, 15g carbs, 1g fat Adapted from: recipes.sparkpeople.com
Thanksgiving is a holiday that may bring some anxiety and concern after bariatric surgery. After all, it
may have been just a year ago that your food choices were not-so-healthy and you gave very little
thought to how much food you ate. The good news is that now you have a weight loss surgery tool that
can help you stay on track. Shift your focus away from food this holiday and put it on family, laughter,
activity, and counting your blessings. The truth is you do not HAVE to stuff yourself on Thanksgiving to
enjoy it. Keep these tips in mind:
Have set meal times throughout the day
If you are cooking, look for ways to lighten up the meal
Eat protein foods first – turkey, ham, deviled eggs, etc.
Eat non-starchy veggies next – green beans, broccoli, carrots, etc.
Limit portions of starchy foods – sweet potatoes, corn, bread, mashed potatoes, etc.
If there are many foods you’d like to try, stick with the “3 bite rule”… take 3 bites, and you’re done
Put your fork down and talk to somebody… Eat a little, talk a lot, laugh a lot
Try sugar-free cranberry Jell-O for dessert with light whipped cream or pumpkin pie ramekins (see recipe below)
Don’t linger around food after the meal… out of sight, out of mind
Plan a post-meal family activity, such as a walk or a tag football game
Give away leftovers to family or friends… after all; this is the holiday for GIVING, right?
No matter what happens, praise yourself for what you did well and learn from your mistakes for the next holiday
Easy Broccoli and Cottage Cheese Casserole
Ingredients:
2 cups water 3 cups fresh broccoli florets 16 oz cottage cheese, 1% ¾ cup reduced-fat shredded Cheddar cheese 1 cup diced yellow onion 3 egg whites, plus one whole egg, beaten 3 Tbsp. grated Parmesan cheese
Directions:
1. Preheat oven to 375 degrees. Coat a 9” pie pan or a 7x9” casserole dish with cooking spray.
2. In a 1 ½ quart saucepan, bring the water to a boil. Boil the broccoli for about 4 minutes, until al dente or still crunchy in the middle. Pour the broccoli into a colander and drain well.
3. In a medium sized mixing bowl, combine the cottage cheese, Cheddar cheese, onion, egg, and Parmesan cheese. Combine with broccoli and pour the mixture into the pie pan or baking dish and bake for 35-45 minutes, until the center of the casserole is set. Allow to cool for 10 minutes before serving. Yield: Makes 6 (3/4 cup) servings.
Per serving: 150 calories, 18g protein, 8g carbs, 5g fat Taken from: Recipes for Life After Weight-Loss Surgery.
Furtado, Schultz, and Ewing.
Page 4 Oct/Nov Newsletter
Meet… Bill
Trinity Bariatric Center patient
Then
My name is Bill Peterson. My wife and I have 5 children who have blessed us with 9 beautiful grandchildren. About 8 years ago we moved to our dream house on the Mississippi river and have made it ours. I retired from John Deere Harvester about 3 years ago at the age of 53. I think I have a pretty good life and family I want to enjoy both of them as long as I possible.
My health was starting to decline, with no chance of improving as long as I was as heavy as I was getting. I had quit smoking about 25 years ago, but had type II diabetes, hypertension, and low kidney function. I was morbidly obese and slowly growing. I had terrible eating habits and had tried for years 100’s of ways to lose weight with limited success. I truly wanted to do it and knew the pros and cons, but just could not seem to keep it off. I was having trouble just moving.
“I can walk without losing my breath and I can lean over and pick something off the ground. The little stuff does not seem
like a big deal until you can’t do it well anymore.”
I chose Dr. Melinda Hass for my surgeon, who came highly recommended by some of my personal friends. Unfortunately, there was a waiting time, as she was still being trained to do the sleeve surgery. I was scheduled to be one of her first patients. The wait was finally over; the surgery was scheduled the Tuesday before Thanksgiving 2012.
I had the surgery on Tuesday and had very little discomfort after I was walking the halls that afternoon for about 20 minutes at a time. On Wednesday they removed my drain and I showered and went home by 11:00. I have never looked back and felt everything went far better than I anticipated. I will never forget my thanksgiving feast, turkey broth and cranberry Jell-O!
My quality of life was declining and it was getting harder and harder to enjoy normal activities. If you’re looking at someone in the condition I was in, it’s easy to say “All you have to do to lose weight is just stop eating so much!” HA! Easier said than done!
I had investigated weight loss surgery several times. In my mind I thought it was a too much of a risk. I kept trying and trying; finally it was time to admit I could not do it on my own and I needed help. I went to the educational seminar at Trinity for the 2nd time and was introduced to a new surgery called the gastric sleeve. After more investigation, reading, and consulting with my staff of doctors, it appeared that the sleeve surgery would be my best course of action.
I started my journey at 412 lbs. and lost about 40 lbs. before I went to surgery and have continued to lose. I am very close to a total loss of 150 lbs. now, though the weight is coming off a lot slower now. As long as I am on the downward trend, that is just great!
Surgery has changed my life in many ways. I have started to move around more. Exercise has become part of my lifestyle. I swim ½ mile in the pool and started a weight lifting routine. I do this as often as I have time for and try to make it a priority.
Now Continued on page 5
Oct/Nov Newsletter
Page 5
My name is Tinisha Craig. I am a 33 year old
mother of three. I work part-time on the
weekends and I go to school full-time during the
week, to become a chef. My true passion in life, however, is being the best
mom I can by making sure that I give my kids the
education, motivation, inspiration, and love that
they need to be productive and successful
members of society. My second passion is cooking,
creating, and executing meals for large groups of
people. I get to enjoy hearing that my food tastes
great and that is one of the best joys of my life. On June 5, 2013, I checked into Trinity Medical
Center to have a Vertical Sleeve Gastrectomy
performed by Dr. James E. Schrier. In December
of 2012, I had finally come to the conclusion that I
needed help losing weight because I was losing my
fight against obesity. I could no longer do the
things that I enjoyed the most in life. My health
was on a fast, downward spiral, and I felt my life
was slipping away from me. I did not want to
leave my children without me because of
something I could change. From that moment on, I
decided to take the FROG approach (Fully Rely on
God) and let him guide my steps… and guide
them, he did.
Name: Bill Peterson Surgeon: Dr. Melinda Hass Type of Surgery: Laparoscopic Sleeve Gastrectomy Surgery Date: November 20, 2012 Total Weight Loss: 150 pounds
Meet... Tinisha Trinity Bariatric Center patient
I like being able to shop anywhere and find clothes
that actually fit in regular stores. I can walk without
losing my breath and lean over and pick something
off the ground. The little stuff does not seem like a
big deal until you can’t do it well anymore.
The surgery was tremendous. But better yet was the
understanding person to talk to about what is going
on in my life and the changes occurring on the
weight loss journey. The whole pre and post
operation experience was a true delight. If I became
unclear or needed some inspiration or information
the bariatric center is always just a phone call away.
They always know the right thing to say or do to help
out.
When I started in
the Trinity Weight
Loss Program on
January 16th,
2013, I weighed
475.5 pounds. To
date, I have lost a
total of 132.5
pounds, bringing
my current weight
to 343 pounds. I
have 93 more
pounds to go
before I reach my
target weight, but
I feel absolutely
amazing and free.
To lose weight, I was taught to count my calorie
intake, never going over 1200 calories per day. I
now whip out my measuring cups, spoons, and
scale in order to measure everything. I exercise
and cut out liquid calories (I only drink water or
sugar-free, calorie-free drinks). When I first
started the program, I was losing anywhere from
9-15.5 pounds per week.
Then
As a team they have their department running
in what appears to be a high standard of
knowledge and efficiency. Usually hospitals
and doctors are not my most favorite things,
but the Unity Point Clinic’s Bariatric Center
makes it an enjoyable, low stress experience.
My hat is off to their whole team.
Continued on page 6
Page 6 Oct/Nov Newsletter
“When I was weighed the day of surgery, I had lost 88 pounds in total, all on my own,
in 4.5 months. This achievement was my “Wow” moment. I was so proud of myself
and what I had accomplished.”
Name: Tinisha Craig Surgeon: Dr. James Schrier Type of Surgery: Laparoscopic Sleeve Gastrectomy Surgery Date: June 5, 2013 Total Weight Loss: 132.5 pounds
Exercise was the real challenge for me starting
out. At that point, I could not stand, let alone
walk, for even 2 minutes at a time. I started a
floor-based exercise routine until I lost enough
weight to do a standing workout routine. Since
then, I have combined the two, along with Zumba
classes, and now walk for hours at a time. I was told that I had to lose 75 pounds before I
could be scheduled to see the surgeon of my
choosing to have the surgery. I achieved that in
four mouths. When I was weighed the day of
surgery, I had lost 88 pounds in total, all on my
own, in 4.5 months. This achievement was my
“Wow” moment. I was so proud of myself and
what I had accomplished. Since my surgery things have been great. The
program teaches you to prepare for your surgery
and for being successful in life. The only way to
fail this program is to not follow the information
given and taught to you.
Since my weight loss journey began, I would
always say I cannot wait until I could stand and
walk without pain, jog, dance, sit in a normal seat
comfortably, buckle my seat belt, shop for my
clothes in a regular clothing store, sit with my leg
crossed over the other leg, stand up while cooking
and washing dishes, get dressed without being
winded, and being able to take a bath sitting in
my tub.(There are, of course, more things that I
have accomplished but those are too personal to
share.) This whole journey has changed my life
completely. I have energy now, my stress level
has gone down, I am able to sleep, my diabetes is
gone, my high blood pressure is gone, and my
arthritis is gone. The list of improvements goes on
and on. I was asked if I would recommend this surgery and
my response is “Yes”! I would even take it a step
further and share my pictures, notes, meal plans,
and etc. with any future patient to help them on
their journey.
Even so, I have my
moments when I have
forgotten I have had
the surgery and eat
too fast, but my
stomach reminds me
really quick to slow
down. I had my surgery
three months ago and
it still fascinates me
that I eat so little and
become full so
quickly. I am also
fascinated with the
fact that I never get
hungry. Because of
that, on busy days I
sometimes forget to
eat.
Now
Oct/Nov Newsletter
Page 7
Center Updates Sara Neyens, BSN, RN, CGRN
FACEBOOK, PINTEREST, & TWITTER
Follow us on Facebook, Pinterest, & Twitter for center updates, healthy eating and exercise tips, motivational quotes, and much more! There will be a special prize for the 500th “Like” on Facebook!
http://www.pinterest.com/trinitywms
https://www.facebook.com/TrinityWeight
ManagementSpecialists
https://twitter.com/TrinityWeightMS
NEW PROTEIN BAR FLAVOR
We are trialing a new protein bar flavor that we sampled at the August Support Group. Stop by our Center to pick up a box of Double Berry the first week in October! The cost is $10.50 for a box of seven protein bars.
Other flavors include: Caramel Cocoa, Chocolate Almond,
Cinnamon, Dark Chocolate S’mores, Fudge Graham, Peanut,
and Peppermint Cocoa Crunch.
SUPPORT GROUP ATTENDANCE INCENTIVE
Attend 75% of 2013 support groups and be entered for a chance to win an iPod Nano! Attend all 12 and receive 3 extra entries. We have many exciting topics this year! Don’t miss the chance to connect with other patients, get the support and advice you need, and be a help to others.
PLEASE WELCOME… CINDI!
Cindi Gast is a registered nurse who joined the Bariatric team in August 2013. Cindy is a graduate of Lutheran Hospital School for Nurses. She has previous experience working with our surgeons, caring for their general surgery and bariatric patients
in an office setting. She is excited to be a part of the Bariatric team and share her clinical experience in assisting the patients in their journey to a healthier lifestyle.
LAB REMINDERS
If you know that you are scheduled for weight management labs at your appointment, please tell the registration desk downstairs when you check in. This will help the process of being checked in correctly and will also help to avoid delays in your visit.
LOCAL FALL ROAD RACES
Challenge yourself this fall with two fun events the whole family can enjoy! Make it a goal to stay active through the holiday season!
Lagomarcino Cocoa Beano 5k – Sat, October 26 http://www.lagomarcinos.com/ YMCA Turkey Trot – Thurs, November 28 http://www.scottcountyfamilyy.org/
Thank you for choosing Trinity Weight Management
Specialists!
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