Sarah Muntel is a Registered Dietitian with Clarian Bariatrics. She has worked in Bariatrics for the past 10 years and really enjoys helping people get to a healthy weight so they can improve their health, feel better about themselves and become more active. Sarah graduated from Purdue University with a double major in Dietetics and Nutrition Fitness and Health. In her spare time, Sarah enjoys spending time with her husband and three children.Sarah Muntel is a Registered Dietitian with Clarian Bariatrics. She has worked in Bariatrics for the past 10 years and really enjoys helping people get to a healthy weight so they can improve their health, feel better about themselves and become more active. Sarah graduated from Purdue University with a double major in Dietetics and Nutrition Fitness and Health. In her spare time, Sarah enjoys spending time with her husband and three children.How are you doing with your program? Look at the tips below and see how you’re doing.
- Eat three good quality meals per day. Fill your plate with lots of protein and veggies. Meals should be centered around a protein source. Protein is important to maintain your body’s muscle mass, for healing and also makes you feel full for a longer period of time. Vegetables also fill you up with very few calories and provide your body with the vitamins and minerals it needs!
- Drink lots of calorie free fluids! Water, water and more water is always best. Try crystal light, decaf tea, and other sugar free beverages. Avoid caffeine and carbonation.
- Don’t snack! Mindless snacking leads to too many calories and can lead you back to bad habits. If you are going long time periods between meals (> 5 hours), try a protein based snack like a string cheese to keep you full!
- Plan ahead always! Life gets crazy sometimes. It’s important to know what you’re eating ahead of time. If you don’t, you’ll end up grabbing something you shouldn’t.
The holidays are right around the corner! Holidays are different if you’ve had bariatric surgery or if you’re getting ready for it. Do you have a plan in place to make sure you have a Healthy and Happy Holiday? Then come to support group tonight!
Date: Tuesday, November 3
Time: 6 p.m.
Location: Clarian Bariatrics
This group is perfect for all pre and post surgical patients and their support people. See you later!
Date: Tuesday, November 3
Time: 6 p.m.
Location: Clarian Bariatrics
This group is perfect for all pre and post surgical patients and their support people. See you later!
First, don’t buy it! Instead of having bags of candy to hand out to trick or treaters, try something else. Pencils, erasers, bubbles, play doh and card games are all sold in the Halloween section. This way, you can participate with out being tempted by candy and sweets.
If you insist on candy, buy something you don’t like to hand out and throw it away immediately when the last trick or treater leaves!
Focus on enjoying the holiday, not the candy and treats!
On October 6, Clarian Bariatrics had a Protein Taste Test at Support Group. At the group, many supplements were available for patients to try. And the winners are….
More tips to come! Plan on attending Support Group regularly! Groups meet the first Tuesday of the month from 6-7 p.m.
- Unjury (available in unflavored, chocolate, vanilla and chicken broth) Unjury provides 20 grams of good quality protein per scoop with 80-100 calories depending on the flavor. We mixed sugar free Kool Aid with the unflavored powder and everyone loved it! We also sampled chocolate Unjury powder mixed with milk which was very popular as well!
- Beneprotein is a tasteless supplement that can be mixed with anything! It provides 6 grams of protein and 25 calories per scoop. We added 2 scoops to 8 oz of skim milk for a total of 20 grams per cup. One patient commented “It tastes just like milk, but higher protein”
- AMP (Advanced Muscle Protein) was also a winner. It is very high in protein 60 grams for 250 calories and has a great clear liquid taste!
More tips to come! Plan on attending Support Group regularly! Groups meet the first Tuesday of the month from 6-7 p.m.
Come join us at support group this evening, and be among the first to sneak a peek at the new Clarian Bariatrics outpatient clinic!
The Total Body Fitness Class will begin at 5:30 p.m. and All Patient Support Group will start at 6 p.m. Remember that we are now located in INTECH Park, Building 10 (just across the parking lot from the old location).
The address is 6640 Intech Blvd, Suite 300. Please call us at 317-275-7010 with any questions. See you tonight!
The Total Body Fitness Class will begin at 5:30 p.m. and All Patient Support Group will start at 6 p.m. Remember that we are now located in INTECH Park, Building 10 (just across the parking lot from the old location).
The address is 6640 Intech Blvd, Suite 300. Please call us at 317-275-7010 with any questions. See you tonight!
Each year, Clarian Bariatrics likes to give thanks to our community physician partners for the resources they provide us in giving patients a new life. In the past this has been a holiday greeting card, but we wanted to take a different approach this year and highlight some of our success stories in a Thanksgiving card. This is where you come in!
As one of our patient successes, we are asking that you please submit a photo (or two) that features you doing something you never thought possible. This could be participating in a competitive race, modeling the latest fashions or spending quality time with friends and family – anything at all! We will need about 150 images to create the card, and can think of no better way to give our thanks than to “show off” how amazing our patients are.
We are asking that the photos please be submitted electronically. Unfortunately, we will not be able to scan photos as the resolution is not high enough for printing. Please send your photo(s) or questions directly to Andy Pollen at apollen@clariannorth.com by October 2. If you submit a photo and do not get a verification e-mail that it was received, please send it to clarianbariatricscb@gmail.com. Sometimes our spam filters block out attachments from non-Clarian e-mail addresses!
We thank you in advance for you help!
As one of our patient successes, we are asking that you please submit a photo (or two) that features you doing something you never thought possible. This could be participating in a competitive race, modeling the latest fashions or spending quality time with friends and family – anything at all! We will need about 150 images to create the card, and can think of no better way to give our thanks than to “show off” how amazing our patients are.
We are asking that the photos please be submitted electronically. Unfortunately, we will not be able to scan photos as the resolution is not high enough for printing. Please send your photo(s) or questions directly to Andy Pollen at apollen@clariannorth.com by October 2. If you submit a photo and do not get a verification e-mail that it was received, please send it to clarianbariatricscb@gmail.com. Sometimes our spam filters block out attachments from non-Clarian e-mail addresses!
We thank you in advance for you help!
Don’t forget…
We will not have Support Group or Walk the Talk this week! The clinic will be moving and our new address will be 6640 Intech Blvd, Suite 300. The new location is right across from our current one!
Plan on coming to the first support group in the new clinic on October 6!
Topic: Protein Supplement Taste Test
Time: 6 p.m.
Location: Clarian Bariatrics
See you then!
We will not have Support Group or Walk the Talk this week! The clinic will be moving and our new address will be 6640 Intech Blvd, Suite 300. The new location is right across from our current one!
Plan on coming to the first support group in the new clinic on October 6!
Topic: Protein Supplement Taste Test
Time: 6 p.m.
Location: Clarian Bariatrics
See you then!
How much protein are you eating every day? It is important that you focus on getting enough protein in your diet regardless of where you are in the program.
Always focus on protein first, choose lean meats, dairy, and beans as the central point of your diet. If you are able to eat a 3-4 oz portion of meat, you will be getting 21-28 g of protein per meal. At that point you will be able to meet your protein needs without supplements.
When you are newly post op, you will need to take protein supplements between your meals in order to meet your nutritional needs. It is impossible for you to meet your protein needs without taking additional supplements. These supplements should be between your meals, not as a meal replacement. Some supplements we like are Unjury, Isopure, EAS, SlimFast Low Carb and Beneprotein.
Are you looking for new protein supplements to try? Plan on attending Bariatric Support Group for our "Protein Taste Test" on October 6 at 6 p.m.
Always focus on protein first, choose lean meats, dairy, and beans as the central point of your diet. If you are able to eat a 3-4 oz portion of meat, you will be getting 21-28 g of protein per meal. At that point you will be able to meet your protein needs without supplements.
When you are newly post op, you will need to take protein supplements between your meals in order to meet your nutritional needs. It is impossible for you to meet your protein needs without taking additional supplements. These supplements should be between your meals, not as a meal replacement. Some supplements we like are Unjury, Isopure, EAS, SlimFast Low Carb and Beneprotein.
Are you looking for new protein supplements to try? Plan on attending Bariatric Support Group for our "Protein Taste Test" on October 6 at 6 p.m.
Breakfast can be a struggle for many patients. On hectic mornings, it’s hard to find quick, easy, protein rich foods
Try to have string cheese and boiled eggs available in your fridge so you can grab them on your way out the door in the morning.
Banquet makes very good low calorie turkey sausage that can be microwaved. Two sausage patties contain 90 calories and 8 grams protein. Oscar Mayer makes fully cooked Canadian Bacon to microwave as well. Three slices contains 60 calories and 9 grams of protein. If you’re looking for Oatmeal, try the Weight Control Version by Quaker. It has 7 grams of protein and 4 grams of fiber. High protein cereals include: Kashi Go Lean and Special K High Protein.
With all these options, there’s no reason to skip!
Try to have string cheese and boiled eggs available in your fridge so you can grab them on your way out the door in the morning.
Banquet makes very good low calorie turkey sausage that can be microwaved. Two sausage patties contain 90 calories and 8 grams protein. Oscar Mayer makes fully cooked Canadian Bacon to microwave as well. Three slices contains 60 calories and 9 grams of protein. If you’re looking for Oatmeal, try the Weight Control Version by Quaker. It has 7 grams of protein and 4 grams of fiber. High protein cereals include: Kashi Go Lean and Special K High Protein.
With all these options, there’s no reason to skip!
This is a quick reminder that we will be having support group tonight at the Clarian Bariatrics clinic. This will be our divided group session and all new patients, one year or less post-op and band patients will be split into smaller groups starting at 6 p.m.
For all the one year or greater post-op patients, we will be taking a field trip! Please plan on meeting at Kroger (5025 West 71st Street, Indianapolis) for a grocery store tour! We will alos begin at 6 p.m. Call us at 317-275-7010 if you have any questions.
See you tonight!
For all the one year or greater post-op patients, we will be taking a field trip! Please plan on meeting at Kroger (5025 West 71st Street, Indianapolis) for a grocery store tour! We will alos begin at 6 p.m. Call us at 317-275-7010 if you have any questions.
See you tonight!
Just a quick reminder about support group next week:
When: September 15
Time: 6 p.m.
Location: Clarian Bariatrics
Groups will be divided between band, new bypass and sleeve patients, and > 1 year post-op patients.
The >1 year post op group will be having a grocery store tour! Plan to meet at the lobby of Kroger at 5025 West 71st St, Indianapolis, IN 46268.
Hope to see you then!
When: September 15
Time: 6 p.m.
Location: Clarian Bariatrics
Groups will be divided between band, new bypass and sleeve patients, and > 1 year post-op patients.
The >1 year post op group will be having a grocery store tour! Plan to meet at the lobby of Kroger at 5025 West 71st St, Indianapolis, IN 46268.
Hope to see you then!
My final batch of tips for weight loss success:
Brush your teeth after meals. It will make it harder for you to want to eat between meals.
Try sugar free popsicles or sugar free jello for substitute.
If you are craving a food, wait at least 15 minutes before you eat something. The craving should go away.
Any other pointers to share? Then leave me a comment below!
Brush your teeth after meals. It will make it harder for you to want to eat between meals.
Try sugar free popsicles or sugar free jello for substitute.
If you are craving a food, wait at least 15 minutes before you eat something. The craving should go away.
Any other pointers to share? Then leave me a comment below!
A few quick tips for eating socially:
- At a work pitch in, bring something that you know you can eat.
- Eat before you go and just go to socialize.
- When eating socially, focus on vegetables, cheese, shrimp and other low calorie meal choices.
Even though you’re one year out, always focus on protein first. Make that the center of your meal. It will also fill you up more!
If a food is difficult for you to control… Don’t buy it. Don’t have it in the house. Stay away!
If you eat fast food, go to McDonalds and order a side of chicken. It’s only $1 and is grilled and lean.
If you’re eating out, plan what you are going to get ahead of time. Don’t even look at the menu!
If a food is difficult for you to control… Don’t buy it. Don’t have it in the house. Stay away!
If you eat fast food, go to McDonalds and order a side of chicken. It’s only $1 and is grilled and lean.
If you’re eating out, plan what you are going to get ahead of time. Don’t even look at the menu!
This is a quick reminder that we will be having support group at Clarian Bariatrics' Indianapolis weight loss surgery clinic tomorrow night.
Topic: “The Motivational Mindset to Exercise”
Speaker: Erin Light
Date: September 1
Time: 6 p.m.
Location: Clarian Bariatrics (6625 Network Way, Suite 100 - Indianapolis)
Also, don't forget about these other support opportunities in September:
See you all soon!
Topic: “The Motivational Mindset to Exercise”
Speaker: Erin Light
Date: September 1
Time: 6 p.m.
Location: Clarian Bariatrics (6625 Network Way, Suite 100 - Indianapolis)
Also, don't forget about these other support opportunities in September:
- Total Body Fitness classes are held every Tuesday from 5:30 p.m -6:00 p.m. in Indianapolis.
- “On Track” Support Groups for patients greater than one year post-op are held the second, third, fourth and fifth Tuesday from 6 p.m. - 7 p.m.
- “Walk the Talk” group meets Fridays from 11:30 a.m. - 12:30 p.m. Meet with staff member and walk for thirty minutes and then bring your lunch and eat for the last half of the meeting.
See you all soon!
Plan meals ahead. Write meals ahead of time on a dry erase board on your refrigerator. Go by the schedule each day.
Make “mini meals” and freeze. Try mini meat loaves, mini egg casseroles, etc. Freeze them. When you’re busy, have them available for a quick meal.
Prepare your breakfasts and lunches for the week ahead of time. Prepare them in advance and then grab them on your way out the door to work.
Clean out your junk food drawer at work. If you have snack food at work, you’ll want to snack. Also, don’t have money for the vending machine.
Use a small plate or saucer. Don’t go back to the large ones. You’ll will eat more if you do.
Find a time to exercise every day! Fit it in just like you would brushing your teeth!
Make “mini meals” and freeze. Try mini meat loaves, mini egg casseroles, etc. Freeze them. When you’re busy, have them available for a quick meal.
Prepare your breakfasts and lunches for the week ahead of time. Prepare them in advance and then grab them on your way out the door to work.
Clean out your junk food drawer at work. If you have snack food at work, you’ll want to snack. Also, don’t have money for the vending machine.
Use a small plate or saucer. Don’t go back to the large ones. You’ll will eat more if you do.
Find a time to exercise every day! Fit it in just like you would brushing your teeth!
Just a reminder that we will be holding support group at the Indianapolis clinic this week.
When: Tuesday August 18
Time: 6 p.m. – 7 p.m.
Location: Clarian Bariatrics (6625 Network Way, Suite 100 - Indianapolis)
Group Topics:
Band: “Managing Cravings”
New Bypass and Sleeve: “ Body Image: Living your Personal Before and After Picture”
> 1 Year Bypass and Sleeve: “Recipe and Food Tip Exchange” (Come with an idea or recipe to share!)
Don't forget that we also have our weekly "Walk the Talk" support group each Friday that is free to all patients. More information can be found on our Web site in the "Ongoing Support" section. See you then!
When: Tuesday August 18
Time: 6 p.m. – 7 p.m.
Location: Clarian Bariatrics (6625 Network Way, Suite 100 - Indianapolis)
Group Topics:
Band: “Managing Cravings”
New Bypass and Sleeve: “ Body Image: Living your Personal Before and After Picture”
> 1 Year Bypass and Sleeve: “Recipe and Food Tip Exchange” (Come with an idea or recipe to share!)
Don't forget that we also have our weekly "Walk the Talk" support group each Friday that is free to all patients. More information can be found on our Web site in the "Ongoing Support" section. See you then!
It’s State Fair Time in Indiana! What are you going to eat? Somewhere between the elephant ears, fried twinkies and milk shakes there’s got to be something healthy, right? This year, they’ve even added chocolate covered bacon!
Did you know…
Eating healthy at the State Fair takes a lot of planning and a big commitment, but there are options!
Check out the Pork Producers, they offer lean white meat or a pork chop salad. Also, at the Agriculture Horticulture Building salads and fresh fruits are offered. Smith Concessions are selling the “Tomato Bob” which is all fresh veggies on a stick. They are located on the northwest corner of the West Pavilion.
A good plan is to change your thinking at the State Fair! Eat before you go. It’s not about the food as much as it is the atmosphere, the exhibits and enjoying a nice day outdoors!
Did you know…
- Fried Twinkie = 497 calories and 40 g fat
- Elephant Ear = 1,070 calories and 61 g fat
- Corn with Butter = 545 calories and 48 g fat
- Funnel Cake = 1,340 calories and 56 g fat
Eating healthy at the State Fair takes a lot of planning and a big commitment, but there are options!
Check out the Pork Producers, they offer lean white meat or a pork chop salad. Also, at the Agriculture Horticulture Building salads and fresh fruits are offered. Smith Concessions are selling the “Tomato Bob” which is all fresh veggies on a stick. They are located on the northwest corner of the West Pavilion.
A good plan is to change your thinking at the State Fair! Eat before you go. It’s not about the food as much as it is the atmosphere, the exhibits and enjoying a nice day outdoors!
Are you struggling with cravings? Do you know you shouldn’t eat certain foods, but struggle to say no? If you do, this group if for you!
Managing Cravings
Speaker: Dr. William Hilgendorf
When: Tuesdasy, August 4
Time: 6 p.m.
Location: Clarian Bariatrics outpatient clinic
See you there!
Managing Cravings
Speaker: Dr. William Hilgendorf
When: Tuesdasy, August 4
Time: 6 p.m.
Location: Clarian Bariatrics outpatient clinic
See you there!
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