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.
I have a demon that was a huge part of my life before surgery and I like to call him Handful Harry. Harry was the little gremlin always sitting on my shoulder just waiting for me to grab a handful of something. That something was anything from crackers to Reese’s pieces. Harry sat patiently waiting for me to grab a handful of food and once that happened I was doomed. He would constantly babble on and on over and over “One more handful won’t hurt.”
Over the course of my journey I have worked on taming that animal through therapy and self-help in hopes to never hear his voice again. There are times when I can feel Mr. Harry peaking over my shoulder in anticipation of me grabbing a handful. This is something I personally struggle with and is a constant reminder to me that the operation was performed on my stomach not my head.
This is a perfect example of a time when having a bariatric friend is a saving grace. When those head games start and you go into panic mode make a call, journal what's going on and how you feel, get on your local website forum and call out to your bariatric extended family. Get support in whatever form you need it! Find a local support group and attend as often as you can.
What personal struggles are you facing? What steps do you need to take today to conquer your demons? I am here to help whenever I can no matter how far you are in your journey, no matter what type of surgery, where you live or what program you are in.
If you have been anxious to learn more about how bariatric weight loss surgery can change your life, then join Clarian Bariatrics' Indianapolis surgeons and staff on Saturday, November 7 for a FREE informational seminar.
You, and your family and friends, are invited to learn more about the different types of weight loss surgery procedures (Gastric Bypass and Lap Band), learn about the insurance process and ask questions about the health risks caused by obesity.
The seminar is from 10 a.m. - 11:30 a.m. and we cannot wait to meet you! Learn more and RSVP,
by clicking here!
I know we are all guilty of reaching to our "comfort foods" when life gets hectic. Do you think it is true? That stress leads us to eat unhealthier foods? Full text of the article from USA Today can be found by
clicking here.
Many people say they eat more when they are under stress. Others eat less.
But people under chronic stress are more likely than others to say they eat fattening foods and feel that their eating is out of control, according to a study presented at a recent meeting of the Obesity Society.
In one of the largest surveys ever to examine the relationship between chronic stress and eating behaviors, researchers at the University of California-San Francisco questioned more than 600 women who were overweight or obese about their eating habits and life stressors.
Cooking class is coming back! I hope you can join us on Tuesday, December 1 from 6 p.m. - 7:30 p.m. There is no cost to attend, but everyone must RSVP. Please e-mail me at achumble@clariannorth.com or call and leave a message at 317-275-7015 to save your space.
There WILL be liver-friendly dishes as well as things for those far out of surgery. We will be holding the class at Clarian Bariatrics' new outpatient clinic. Directions and maps can be found at www.clarian.org/bariatrics.
See you there!
I wanted to share a quick write-up and photo that was posted in the Clarian North associate newsletter last week. As a non-Clarian Bariatrics employee, I can attest that the individuals I work with regularly are all top-notch and a complete joy to work with. I am so happy for them and the new location!
On the evening of October 28, more than 60 individuals attended the grand opening of the Clarian Bariatrics outpatient clinic on the northwest side. In late September, Clarian Bariatrics staff moved from their office in building 10 of Intech Park to a 30,000 square foot space in building 11, basically just across the parking lot!
The new space was a necessity as the program has experienced tremendous growth over the past three years and had consistently been running out of room for all their program offerings including cooking classes, support groups and fitness classes.
As Jon Goble, President & CEO of Clarian North, pointed out at the event, the bariatric service line was Clarian North's first service line when the hospital opened on December 1, 2005, and has been a great model of teamwork and dedication to the patient.
This delicious recipe was adapted from
Hungry Girl: 200 under 200 by Lisa Lillien.
2 cups roughly chopped orange cauliflower (if you can’t find orange cauliflower, use regular but add a drop of yellow food coloring if you want your Devilish Eggs to look like the real thing)
¼ cup fat free mayonnaise
3 wedges The Laughing Cow Light Original Swiss cheese, room temperature
1 Tbs relish, patted dry to remove moisture
2 tsp minced shallots
1 ½ tsp yellow mustard
Salt and black pepper, to taste
10 hard boiled eggs, chilled
Optional topping: paprika
- Place cauliflower in a large microwave safe bowl with 1/3 cup water. Cover and microwave for 6-8 minutes, until cauliflower is soft
- Once bowl is cool enough to handle, drain any excess water from cauliflower. Lightly mash cauliflower, and then place in a blender. Add mayo and puree until just blended, not smooth. Do not over-blend.
- In a mixing bowl, combine cauliflower mixture with cheese wedges, relish, shallots, and mustard. Stir until smooth. Season mixture to taste with salt and pepper. Refrigerate for at least 1 hour.
- When ready to serve, halve eggs lengthwise and remove yolks. Evenly distribute cauliflower mixture among egg white halves and, if you like, top with paprika.
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!
THE HOLIDAYS ARE COMING!
Let Clarian Bariatrics help you "Plan for a Successful Holiday Season." Join us for support group on Tuesday, November 3 at 6 p.m. as we discuss "Healthy Holiday Eating" at the outpatient clinic.
It is not necessary to RSVP. See you there!
Are you worried about Halloween tonight? It may be different while following the Liver Reduction Diet or having Bariatric Surgery. How do you celebrate Halloween while not giving into the candy temptation?
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!
When I was a little kid, Halloween was always my favorite holiday, and honestly, it st
ill is! There is something about pumpkin carving, trick-or-treating (even though I don't do it anymore), haunted houses and spooky tales that still appeals to the kid in me.
Now that I have a neice and three nephews I love hearing their excitment about what to dress up as and how much candy they hope to gather. One thing I also appreciate is that my sister and brother tell their children that while it is okay to get candy, the smartest thing to do is pick out the five pieces they want the most and then share the rest with friends and family.
This way they feel rewarded for their efforts but they are not gorging on candy for the next several weeks at every free minute. What are your Halloween survival tips?
Walk the Talk will be getting together for the last charity walk of the season. Come join us as we participate in the St. Jude Children’s Research 5K on Saturday, November 21 at 9 a.m. The walk will be held at Northwestway Park located at 5253 W 62nd St, Indianapolis. This walk will be a paved path that is 1.6 miles long. It is a beautiful park that will make a great location during this time of year!
By walking in this 5K event, we can help the doctors and researchers at St. Jude find lifesaving cures for desperately ill children in communities everywhere. By walking, we can bring hope to the patients and families that walk through the doors of St. Jude everyday in search of a cure. If you would like to join us in this cause,
please sign up on our team page.
Everyone who joins the team will receive a free Walk the Talk T-Shirt! We hope to see you there!
You have chosen a new way of life with weight loss surgery, a new way that isn’t supposed to include a lot of unhealthy eating. But as Halloween approaches, and other holidays follow
close behind, your sense will be assaulted more and more with holiday treats. Are they really treats? When you look at a piece of candy and think, “Oh that looks good! One won’t hurt,” you are not contemplating treating yourself, you are contemplating sabotaging yourself.
If you really don’t want to eat things that are unhealthy for you around the holidays, think of the candy as the damaging force it really is. No matter how much we love it, sugar is NOT good for us. Eating candy is like digging a hole. One bite can be the first shovel-full of dirt. Do you really want to risk falling into that hole?
Action for the day:Treat yourself by putting those unhealthy foods out of sight as best you can, and resolve to eat only satisfying, healthy foods today.
Laparoscopic surgery is a less invasive surgical option because it eliminates the need for a long incision to open the abdomen. With this procedure, a small video camera is inserted through small incisions made in the abdominal wall, and the surgeon views the procedure on a video monitor. This helps the surgeon to achieve better visualization.
Studies have shown that this type of surgery offers the following benefits:
- Less pain.
- Easier breathing and increased lung function.
- Fewer wound complications.
- Faster recovery times.
Laparoscopic procedures produce similar weight loss to open surgical methods. However, not all patients are candidates for this approach.
One of the reasons why Clarian Bariatrics patients have such successful outcomes is that we have built a unique and interactive support program that includes cooking classes, fitness classes and support group. There is something for everyone! Learn more about our support programs at www.clarian.org/bariatrics.
Looking for help getting started with exercise? The American College of Sports Medicine teamed up with MyExercisePlan.com to help people take the necessary steps to creating a lasting exercise program. Check out this website to do self-assessments, watch exercise videos, and use some helpful tools that will promote your success.
http://www.myexerciseplan.com/assessment/
This recipe is one of my favorites!
Wagon Wheel Beef Soup3-4 handfuls of uncooked Barilla Piccolini wheel pasta
1 pound lean ground beef or turkey
1 cup chopped onion
1 bottle of your favorite low fat pasta sauce
2 16oz cans of red kidney beans, drained
2 14oz cans less-sodium beef broth
Garlic pepper seasoning to taste
Shredded cheese
Cook pasta according to directions, drain, and set aside.
Cook lean ground beef with onion until beef is browned then drain.
Combine all ingredients in a pot, cook over medium-high heat until thoroughly heated.
Serve in bowls with shredded cheese
Enjoy!
Eating is a social activity - this can mean trouble for our waistlines. In fact, new research shows that women tend to eat more when feasting with other females, but not when they dine with men.
Guys, on the other hand, are unaffected by whether they dine with dudes or with the ladies. This doesn't mean men are impervious to buddy-inspired bloat, though. Past studies found that people eat more calories when someone else at the table orders seconds, and that people are more likely to be overweight or obese if they have overweight or obese friends.
The bottom line: Regardless of your gender, your dining companion can impact your weight.
Ever wonder what you can expect after bariatric weight loss surgery with Clarian Bariatrics? This video helps answer some of those questions!
Do you love watching The Biggest Loser? Whether you love the show or not, most people can agree that the participants are inspiring in their quests to get healthy and lose weight. This past year, I’ve gotten quite a few comments and questions about the show and the exercises that are performed by the participants. I haven’t faithfully watched the past few seasons, so I can’t comment directly on the training programs in the show. However, I was
sent an article recently that reviewed the exercise programs and included an interview with Bob Harper (show trainer) about how realistic the show really is when it comes to what you see on the screen.
If you want to read Bob Harper’s comments and other personal trainers thoughts on the show, check out this
article.
A couple things I took away from this article:
- Remember that these participants are living outside of the “real world” during this show. Think about the changes you could make if you didn’t have to work, clean the house, or take care of your family. Their jobs during this special time in their lives are to exercise, learn how to eat right, and compete in weight loss. We ask you to do all these things, but we can’t keep you here overnight. Think about how successful you are for doing all of these things while living your real life!
- The exercise programs are typically extreme for the overweight population. These participants are thoroughly checked for medical issues before and during the show. They are not allowed to be a participant if they suffer from certain medical conditions. If you are ever questioning whether you should be exercising like them---think about whether or not The Biggest Loser doctors would clear you to participate.
- Although the whole concept of the show is very inspiring, you have to remember that the main goal of The Biggest Loser is TV ratings and entertainment. I am the first one to admit I come to tears every time I watch the show, but I always try to remember the “TV element” of the production. We don’t see everything!
- And most of all…if the show gives you positive and uplifting feelings and helps you start exercising, then keep watching! If it makes you feel inadequate or unmotivated like you could never exercise, then change the channel!
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