Tina joined the Clarian Bariatric team as the secretary to the program administrator in July 2008 leading to the next chapter in a 30 year health care career that has included a degree in Traditional Chinese Medicine (acupuncture and herbology). Tina met her husband of 30 years at her first job in the medical field at a small hospital on the west coast of Florida where lived for three decades. The couple relocated to Indianapolis seven years ago, after their only daughter was married. Tina enjoys her job, and being with her co-workers. When not at work, she spends time hiking in the beautiful Indiana State Parks and knitting or crocheting. She is also available to teach patients who would like to learn to knit or crochet, as this is an excellent way to avoid evening grazing. This can be arranged through Ruthanne at support group.Tina joined the Clarian Bariatric team as the secretary to the program administrator in July 2008 leading to the next chapter in a 30 year health care career that has included a degree in Traditional Chinese Medicine (acupuncture and herbology). Tina met her husband of 30 years at her first job in the medical field at a small hospital on the west coast of Florida where lived for three decades. The couple relocated to Indianapolis seven years ago, after their only daughter was married. Tina enjoys her job, and being with her co-workers. When not at work, she spends time hiking in the beautiful Indiana State Parks and knitting or crocheting. She is also available to teach patients who would like to learn to knit or crochet, as this is an excellent way to avoid evening grazing. This can be arranged through Ruthanne at support group.The following is from WebMD the Magazine.
Nearly 800,000 new cases of diabetes are diagnosed in the United States each year. Yet many people with type 2 diabetes don’t realize they have it. Do you know if you’re at risk for getting diabetes? 5.7 million Americans have diabetes but don’t know it.
1. How old are you?
2. Are you overweight? Yes No
3. Do you have a family member with diabetes? Yes No
4. What is your ethnic background?
5. Do you exercise at least three times a week?
Answers: #1 Risk goes up with age: type 2 diabetes s more likely for people age 45 and older who are overweight. However, greater numbers of people younger than 40 – including teens and people in their 20’s are getting the disease because of rising U.S. obesity rates.
#2 Being overweight can hamper your body’s ability to use insulin properly, which can lead to type 2 diabetes.
#3 Having a parent, brother, or sister with type 2 diabetes raises your risk.
#4 Certain ethnic groups have a higher risk. Native Americans, Alaska Natives, African-Americans, Latinos, Asian-American, and Pacific Islanders are more prone to getting type 2 diabetes.
#5 Being inactive – for example, exercising fewer than three times a week – can increase your chances of developing type 2. Talk to your doctor about starting or increasing a fitness plan to get more exercise into your life.
Clarian Bariatrics can help. If you are, overweight with type 2 diabetes and have tried diet control without success call us at 317-275-7010 for more information.
Nearly 800,000 new cases of diabetes are diagnosed in the United States each year. Yet many people with type 2 diabetes don’t realize they have it. Do you know if you’re at risk for getting diabetes? 5.7 million Americans have diabetes but don’t know it.
1. How old are you?
2. Are you overweight? Yes No
3. Do you have a family member with diabetes? Yes No
4. What is your ethnic background?
5. Do you exercise at least three times a week?
Answers: #1 Risk goes up with age: type 2 diabetes s more likely for people age 45 and older who are overweight. However, greater numbers of people younger than 40 – including teens and people in their 20’s are getting the disease because of rising U.S. obesity rates.
#2 Being overweight can hamper your body’s ability to use insulin properly, which can lead to type 2 diabetes.
#3 Having a parent, brother, or sister with type 2 diabetes raises your risk.
#4 Certain ethnic groups have a higher risk. Native Americans, Alaska Natives, African-Americans, Latinos, Asian-American, and Pacific Islanders are more prone to getting type 2 diabetes.
#5 Being inactive – for example, exercising fewer than three times a week – can increase your chances of developing type 2. Talk to your doctor about starting or increasing a fitness plan to get more exercise into your life.
Clarian Bariatrics can help. If you are, overweight with type 2 diabetes and have tried diet control without success call us at 317-275-7010 for more information.
Since it is almost fall break, I thought it would be smart to finish up with my "smart school" habits! WebMD the Magazine's September issue featured a segment “Ask the School Nurse." With all the news about H1N1, I thought this was very timely.
Hands on. Adopting good hand-washing habits is the best way to avoid illness. Teach your child to rub her hands for al least 20 seconds with soap and warm water before eating and after using the restroom and playing outside.
Cover up. Teach your child to sneeze and cough into a tissue or the bend of their elbow to keep infectious droplets from spraying into the air and making other kids sick.
Home works. Most kids catch colds or flu from and under the weather classmate. Give your child the rest they need and their classmates a break by keeping them home when they don’t feel well.
Lighten up. Carrying a backpack shouldn’t be a workout for your child. Pack the bag as lightly as possible, with heavier items in the center compartment. The load should never be more than 10% to 20% of their body weight. A child weighing 63 pounds should carry between 6.3 to 12.6 pounds in their backpack.
Hands on. Adopting good hand-washing habits is the best way to avoid illness. Teach your child to rub her hands for al least 20 seconds with soap and warm water before eating and after using the restroom and playing outside.
Cover up. Teach your child to sneeze and cough into a tissue or the bend of their elbow to keep infectious droplets from spraying into the air and making other kids sick.
Home works. Most kids catch colds or flu from and under the weather classmate. Give your child the rest they need and their classmates a break by keeping them home when they don’t feel well.
Lighten up. Carrying a backpack shouldn’t be a workout for your child. Pack the bag as lightly as possible, with heavier items in the center compartment. The load should never be more than 10% to 20% of their body weight. A child weighing 63 pounds should carry between 6.3 to 12.6 pounds in their backpack.
The following recipe is from the October issue of Cooking Light magazine and is perfect for those patients on the Liver Reduction Diet (LRD).
This vegetarian entrée is ideal for a light breakfast or brunch, but can also be served for dinner paired with a simple side salad. It only has five ingredients.
1 eight ounce package exotic mushroom blend
½ cup shredded Parmigiano-Reggiano cheese (make sure to use a high quality cheese for the best flavor)
1-1/2 teas. Chopped fresh thyme
3 large egg whites
2 large eggs
Preheat broiler. Heat and 8-inch ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms to pan; sauté 12 minutes or until lightly browned. Place mushrooms in a medium bowl; cool slightly. Wipe pan clean with paper towels. Combine mushrooms, cheese thyme ¼ teas. freshly ground black, 1/8 teas salt, egg whites and eggs in a medium bowl, stirring well with a whisk. Heat pan over medium heat. Coat pan with cooking spray. Add mushrooms mixture; cook covered, for 3 minutes or until almost set. Broil 3 minutes or until egg is set. Cut into 4 wedges.
Yield: 4 servings serving size: 1 wedge
Calories: 122, Fat 6/4g, protein 13.3g, carb. 3g, fiber 0.8g, chol 116 mg., Iron 0.9 mg., sodium 401mg., calc 195mg.
This vegetarian entrée is ideal for a light breakfast or brunch, but can also be served for dinner paired with a simple side salad. It only has five ingredients.
1 eight ounce package exotic mushroom blend
½ cup shredded Parmigiano-Reggiano cheese (make sure to use a high quality cheese for the best flavor)
1-1/2 teas. Chopped fresh thyme
3 large egg whites
2 large eggs
Preheat broiler. Heat and 8-inch ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms to pan; sauté 12 minutes or until lightly browned. Place mushrooms in a medium bowl; cool slightly. Wipe pan clean with paper towels. Combine mushrooms, cheese thyme ¼ teas. freshly ground black, 1/8 teas salt, egg whites and eggs in a medium bowl, stirring well with a whisk. Heat pan over medium heat. Coat pan with cooking spray. Add mushrooms mixture; cook covered, for 3 minutes or until almost set. Broil 3 minutes or until egg is set. Cut into 4 wedges.
Yield: 4 servings serving size: 1 wedge
Calories: 122, Fat 6/4g, protein 13.3g, carb. 3g, fiber 0.8g, chol 116 mg., Iron 0.9 mg., sodium 401mg., calc 195mg.
Enjoy this delicious recipe from Cooking Light magazine. This works for those patients on the Liver Reduction Diet (LRD).
Steamed Chicken and Vegetables with Soy Dipping Sauce
4 six-ounce skinless, boneless chicken breast halves
¼ teas. Salt
¼ teas. Black pepper
3 cups 92 inch) slices asparagus
1 cup halved sugar snap peas
¼ cup coarsely chopped fresh cilantro
¼ cup low-sodium soy sauce
2 Tabl. Rice vinegar
2 Tabl. Mirin (sweet rice wine)
½ teas. Dark sesame oil - this has a strong flavor and taste, if you are unsure if you like it, decrease the amount to ¼ teas.
Sprinkle chicken with salt and pepper; arrange chicken in a large vegetable steamer, add water to a large saucepan to a depth of 1 inch; bring to boil. Place steamer in pan; cover and steam chicken 10 minutes. Add asparagus and peas to steamer; cover and cook 2 minutes or until vegetables are crisp-tender.
Combine cilantro and remaining ingredients, stiffing with a whisk. Serve sauce with chicken and vegetables. Yield: 4 servings (serving size: 1 breast half, about ¾ cup vegetables, and 2 Tabl. sauce.
Calories 250 Fat 4.7 grams, protein 37.9 g. carbs 9.8 g, fiber 2.7g, chol 94mg, Iron 3.7mg, sodium 766mg, calc 58mg
Steamed Chicken and Vegetables with Soy Dipping Sauce
4 six-ounce skinless, boneless chicken breast halves
¼ teas. Salt
¼ teas. Black pepper
3 cups 92 inch) slices asparagus
1 cup halved sugar snap peas
¼ cup coarsely chopped fresh cilantro
¼ cup low-sodium soy sauce
2 Tabl. Rice vinegar
2 Tabl. Mirin (sweet rice wine)
½ teas. Dark sesame oil - this has a strong flavor and taste, if you are unsure if you like it, decrease the amount to ¼ teas.
Sprinkle chicken with salt and pepper; arrange chicken in a large vegetable steamer, add water to a large saucepan to a depth of 1 inch; bring to boil. Place steamer in pan; cover and steam chicken 10 minutes. Add asparagus and peas to steamer; cover and cook 2 minutes or until vegetables are crisp-tender.
Combine cilantro and remaining ingredients, stiffing with a whisk. Serve sauce with chicken and vegetables. Yield: 4 servings (serving size: 1 breast half, about ¾ cup vegetables, and 2 Tabl. sauce.
Calories 250 Fat 4.7 grams, protein 37.9 g. carbs 9.8 g, fiber 2.7g, chol 94mg, Iron 3.7mg, sodium 766mg, calc 58mg
WebMD the Magazine had a feature in its September 2009 issue called “Ask the School Nurse.” There were four sections under Make the Grade – Get kids off to a health start this school year with these tips for good nutrition, reduced stress, regular exercise, and healthy habits.
Class action. Don’t assume your child is getting enough physical activity at school. Giving kids a change to move and get their heart rates up before studying makes it easier for them to learn. Ask your child’s teacher about having the class do jumping jacks, run in place, and other quick exercises in between classroom activities.
Power hour. Make sure your kids run around for at least an hour each day. Don’t have a full hour for exercise? Try short 15-minute bursts of running, jumping, or games that encourage these activities to keep them interested and active.
Family affair. Busy families tend to skip physical activities together. Bond with your kids and boost the whole family’s health by planning family bike rides, walks, or other exercise you can all do together.
Class action. Don’t assume your child is getting enough physical activity at school. Giving kids a change to move and get their heart rates up before studying makes it easier for them to learn. Ask your child’s teacher about having the class do jumping jacks, run in place, and other quick exercises in between classroom activities.
Power hour. Make sure your kids run around for at least an hour each day. Don’t have a full hour for exercise? Try short 15-minute bursts of running, jumping, or games that encourage these activities to keep them interested and active.
Family affair. Busy families tend to skip physical activities together. Bond with your kids and boost the whole family’s health by planning family bike rides, walks, or other exercise you can all do together.
WebMD the Magazine featured in its September issue a segment called “Ask the School Nurse.” There were four sections under "Make the Grade – Get Kids Off to a Healthy Start This School Year," with these tips for good nutrition, reduced stress, regular exercise and healthy habits. I have put them below:
Lunchbox Lessons
Primary colors. Load up their lunchboxes with a colorful mix of fruits and vegetables to keep them energized and ready to learn. Apples, pears, berries, dried fruit, baby carrots, cauliflower and edamame are easy to pack – and fun to eat.
Fluid motion. Drinking plenty of fluids helps active children stay hydrated. But not all drinks are created equal. According to the American Academy of Pediatrics, kids who drink one can of soda a day increase their obesity risk by 60 percent. Offer water and limit soft drinks (some can pack 150 calories per 12-ounce can).
The whole truth. Whole grains are an important part of a health diet for kids. Offer whole-grain, low-sugar cereals at breakfast and low-sodium whole-grain snack bars or crackers in their lunch box. Try making sandwiches with whole-grain bread (look for “100 percent whole wheat” to get the most grains).
Dairy queen. Strengthen their bones and brains with non- or low-fat dairy foods, including yogurt and flavored milk (choose products with no more than 30 grams of sugar.)
Do you have any tips to share?
Lunchbox Lessons
Primary colors. Load up their lunchboxes with a colorful mix of fruits and vegetables to keep them energized and ready to learn. Apples, pears, berries, dried fruit, baby carrots, cauliflower and edamame are easy to pack – and fun to eat.
Fluid motion. Drinking plenty of fluids helps active children stay hydrated. But not all drinks are created equal. According to the American Academy of Pediatrics, kids who drink one can of soda a day increase their obesity risk by 60 percent. Offer water and limit soft drinks (some can pack 150 calories per 12-ounce can).
The whole truth. Whole grains are an important part of a health diet for kids. Offer whole-grain, low-sugar cereals at breakfast and low-sodium whole-grain snack bars or crackers in their lunch box. Try making sandwiches with whole-grain bread (look for “100 percent whole wheat” to get the most grains).
Dairy queen. Strengthen their bones and brains with non- or low-fat dairy foods, including yogurt and flavored milk (choose products with no more than 30 grams of sugar.)
Do you have any tips to share?
Here is another great recipe from the October issue of Cooking Light Magazine. This recipe will also work for those patients on the Liver Reduction Diet.
Chicken with Lemon-Caper Sauce
4 - six oz. skinless boneless chicken breast halves
¼ teas. Salt
¼ teas. Black pepper
3 Tabl. Flour
Butter flavored spray
½ cup fat-free less sodium chicken broth
¼ cup fresh lemon juice
2 Tabl. Capers drained
3 Tabl. Minced flat-leaf parsley
Calories 267, Fat 7.9grams, Protein 40.5 g, Carbs 6.4g Fiber 0.6g Chol 114 mg. Iron 1.9 mg. Sodium 476 mg. Calc. 30 mg.
Chicken with Lemon-Caper Sauce
4 - six oz. skinless boneless chicken breast halves
¼ teas. Salt
¼ teas. Black pepper
3 Tabl. Flour
Butter flavored spray
½ cup fat-free less sodium chicken broth
¼ cup fresh lemon juice
2 Tabl. Capers drained
3 Tabl. Minced flat-leaf parsley
- Place chicken between 2 sheets of plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt and pepper. Place flour in a shallow dish; dredge chicken in flour.
- Spray large nonstick skillet over medium-high heat. Add chicken to pan; cook 3 minutes turn chicken over add broth, juice, and capers; reduce heat to medium and simmer 3 minutes, basting chicken occasionally with sauce. Sprinkle with parsley; cook 1 minute. Remove chicken from pan: keep warm.
- Bring sauce to a boil; cook 2 minutes or until thick. Serve over chicken.
Calories 267, Fat 7.9grams, Protein 40.5 g, Carbs 6.4g Fiber 0.6g Chol 114 mg. Iron 1.9 mg. Sodium 476 mg. Calc. 30 mg.
WebMD the Magazine reported in the September issue an interesting study result from The Endocrine Society at its 2009 annual meeting.
“You’ve heard that breakfast is the most important meal of the day, but did you know it’s also the most important meal of your diet? A new study shows that skipping the first meal tricks your brain into thinking you want higher-calorie foods later in the day."
Researchers used functional magnetic resonance imaging (fMRI) to look at how feeding behaviors affected the brain’s reward center. They studied 20 healthy, non-obese people who skipped breakfast before an fMRI. While showing them pictures of high calorie foods, such as pizza, and pictures of low-calorie foods, such as salad, the participants’ reward center became more active when they say the high-calorie foods. When people in the study did eat breakfast, their brains’ reward center did not show and greater activity when looking at photos of the pizza.
Just some food for thought!
“You’ve heard that breakfast is the most important meal of the day, but did you know it’s also the most important meal of your diet? A new study shows that skipping the first meal tricks your brain into thinking you want higher-calorie foods later in the day."
Researchers used functional magnetic resonance imaging (fMRI) to look at how feeding behaviors affected the brain’s reward center. They studied 20 healthy, non-obese people who skipped breakfast before an fMRI. While showing them pictures of high calorie foods, such as pizza, and pictures of low-calorie foods, such as salad, the participants’ reward center became more active when they say the high-calorie foods. When people in the study did eat breakfast, their brains’ reward center did not show and greater activity when looking at photos of the pizza.
Just some food for thought!
I found this recipe in the October issue of Cooking Light magazine and it is perfect for patients on the Liver Reduction Diet.
Grilled Chicken with Mustard-Tarragon Sauce
4 six ounce skinless, boneless chicken breast halves
½ teas. Salt divided
¼ teas. Black pepper divided
Cooking spray
3 Tabl. Minced shallots
3 Tabl. Dijon mustard
2 Tabl red wine vinegar
2 Tabl. Spoons water
1 and 1/2 teas. extra-virgin olive oil
1 teas. Chopped fresh tarragon
½ teas. Sugar substitute
4 cups gourmet salad greens
This recipe is four servings, and each serving will have one breast half, one cup of greens and two tablespoons of sauce.
You will get 231 Calories 7.6 grams of fat, 35.4 grams of protein and only a whopping 3 grams of carbs! Yay! 1.3 grams of fiber 2mg of Iron 51 mg of calcium and 538 mg of sodium leave of the salt if you are watching your sodium content.
Enjoy!
Grilled Chicken with Mustard-Tarragon Sauce
4 six ounce skinless, boneless chicken breast halves
½ teas. Salt divided
¼ teas. Black pepper divided
Cooking spray
3 Tabl. Minced shallots
3 Tabl. Dijon mustard
2 Tabl red wine vinegar
2 Tabl. Spoons water
1 and 1/2 teas. extra-virgin olive oil
1 teas. Chopped fresh tarragon
½ teas. Sugar substitute
4 cups gourmet salad greens
- Heat a grill pan over medium-high heat.
- Sprinkle chicken evenly with ¼ teas. Salt and 1/8 teas. Pepper.
- Coat pan with cooking spray. Place chicken in pan; cook 6 minutes on each side or until done.
- Combine remaining ¼ teas. Salt, and next 6 ingredients (through sugar substitute) in a bowl, stirring well with a whisk.
- Serve chicken over greens with sauce
This recipe is four servings, and each serving will have one breast half, one cup of greens and two tablespoons of sauce.
You will get 231 Calories 7.6 grams of fat, 35.4 grams of protein and only a whopping 3 grams of carbs! Yay! 1.3 grams of fiber 2mg of Iron 51 mg of calcium and 538 mg of sodium leave of the salt if you are watching your sodium content.
Enjoy!
I know how hard it is to find variety on the Liver Reduction Diet (LRD). It really takes some searching if you are trying to enjoy food and still be on the LRD. Another problem is there is no set amount of carbs per day so it is really hard to tell if a recipe you find is within the carbs per day limits.
I have been looking over the Cooking Light magazine that comes monthly to Clarian Bariatrics and it is hard to tell if some of the things in there are allowable or not. Let me tell you, I was surprised by what I was able to get Clarian Bariatric dietitians to approve for the LRD. I will begin monthly reviews of the magazine and posting the recipes for you.
I have been looking over the Cooking Light magazine that comes monthly to Clarian Bariatrics and it is hard to tell if some of the things in there are allowable or not. Let me tell you, I was surprised by what I was able to get Clarian Bariatric dietitians to approve for the LRD. I will begin monthly reviews of the magazine and posting the recipes for you.
I wanted to include this "tip of the month" from the Nutrition Action Health Letter from July/August 2009:
For a quick topping for grilled shrimp, chicken or fish make a fresh salsa by:
Chopping one pint of cherry tomatoes
¼ red or white onion
Ahandful of cilantro, and
For heat add a minced jalapeno.
Toss with the juice of ½ lime.
Yum! Doesn’t that sound delicious! And, just fine for the liver reduction diet!
For a quick topping for grilled shrimp, chicken or fish make a fresh salsa by:
Chopping one pint of cherry tomatoes
¼ red or white onion
Ahandful of cilantro, and
For heat add a minced jalapeno.
Toss with the juice of ½ lime.
Yum! Doesn’t that sound delicious! And, just fine for the liver reduction diet!
Dr. Kessler goes on to say that eating these foods changes our brains making the circuits stronger (how we learn) and this is why diets don’t work. Deprivation increases the reward value of food, additionally after you lose the weight the old circuitry is still there. Unless you replace it with new, of course you will gain the weight back. The way to change this is the same as they did with tobacco. You need to learn to perceive foods that are not healthy for you as the enemy and as your enemy, you need to avoid them. This begins the new circuitry.
He also says that food packaging needs to be changed and the industry needs to set responsible portion sizes the reality is we will finish the package once it is in front of us because we have activated our brains. He said at the cafeteria at Google’s headquarters they have stop light foods; green eat as much as you like, yellow have a moderate amount and red means you get a taste but be careful how much of it you eat. Kessler thinks this is a great idea for food packaging as well – you must admit it would simplify the choices and even children can understand them.
He says he wrote his book - "The End of Overeating" - to explain why we eat or overeat. How conditioned we are to do so, and how we are not going to be able to stop without retraining.
He also says that food packaging needs to be changed and the industry needs to set responsible portion sizes the reality is we will finish the package once it is in front of us because we have activated our brains. He said at the cafeteria at Google’s headquarters they have stop light foods; green eat as much as you like, yellow have a moderate amount and red means you get a taste but be careful how much of it you eat. Kessler thinks this is a great idea for food packaging as well – you must admit it would simplify the choices and even children can understand them.
He says he wrote his book - "The End of Overeating" - to explain why we eat or overeat. How conditioned we are to do so, and how we are not going to be able to stop without retraining.
David A. Kessler, MD, was the commissioner of the U.S. Food and Drug Administration from 1990 to 1997. In and interview with Nutrition Action’s Bonnie Liebman, Dr. Kessler discusses how the food industry leads us to overeat and how we can fight back.
He says that it is not our fault if we overeat, we now have the science to prove it, and there are things we can do to control it. In tests, they found that sugar was the prime driver, but when fat is added to sugar the drive increases. Rats will press the lever for sugar (which will give you a dopamine spike) but combine sugar with fat (you stimulate more brain activation) and the rats will work harder to get the food.
Dr. Kessler further states that dopamine spikes and stays elevated in response to cocaine or amphetamines. It was once believed that food would lose it’s capacity to activate our brains. When sugar and fat are combined, the activation capacity remains. As food becomes more multi-sensory i.e.: adding Heath bars to a milk shake, the dopamine stays elevated. However, for each person the trigger is something different but at the core are fat, sugar and salt.
He says that a food industry executive told him they create dishes to hit the three points of the compass. Sugar, fat, and salt making food compelling and indulgent, the most palatable foods have two or three of these leading to a roller coaster in the mouth. (The cycle of cue-activation-arousal-release) – we get cued by sights, sounds, smells, time of day, location etc. this activates the brain circuits now we have arousal so you either distract yourself with something that’s more important or you consume it and there’s a release.
He says that it is not our fault if we overeat, we now have the science to prove it, and there are things we can do to control it. In tests, they found that sugar was the prime driver, but when fat is added to sugar the drive increases. Rats will press the lever for sugar (which will give you a dopamine spike) but combine sugar with fat (you stimulate more brain activation) and the rats will work harder to get the food.
Dr. Kessler further states that dopamine spikes and stays elevated in response to cocaine or amphetamines. It was once believed that food would lose it’s capacity to activate our brains. When sugar and fat are combined, the activation capacity remains. As food becomes more multi-sensory i.e.: adding Heath bars to a milk shake, the dopamine stays elevated. However, for each person the trigger is something different but at the core are fat, sugar and salt.
He says that a food industry executive told him they create dishes to hit the three points of the compass. Sugar, fat, and salt making food compelling and indulgent, the most palatable foods have two or three of these leading to a roller coaster in the mouth. (The cycle of cue-activation-arousal-release) – we get cued by sights, sounds, smells, time of day, location etc. this activates the brain circuits now we have arousal so you either distract yourself with something that’s more important or you consume it and there’s a release.
In the July/August 2009 Nutrition Action Health Letter published by the Center for Science in the Public Interest, David A. Kessler, MD, who was the commissioner of the U.S. Food and Drug Administration from 1990 to 1997, gives the following advice:
- Replace chaos with structure. Determine ahead of time what you’ll eat for meals and snacks. Block out everything else.
- Practice just-right eating. Figure out how much food you need. (Odds are it is less than you think.) Put this amount on your plate and don’t go back for more.
- Pick foods that will satisfy, not stimulate you. What satisfies you is personal, but try foods that occur in nature, like whole grains, beans, non-starchy vegetables, and fruit, combined with lean protein and a small amount of fat.
- Rehearse. Anticipate your moves like an elite athlete before a competition. For example, tell yourself, “If I encounter chocolate-covered pretzels, I’ll keep walking.”
- Seize Control. Stay alert to emotional stressors or other stimuli that trigger automatic behavior. Recognize emotions (like sadness, fatigue, or anxiety) that might lead you to overeat.
- Stop that thought. Change the channel. Turn off the image of the trigger food before you start to debate whether to eat it.
- Think negative. Pair the unhealthy food with a stream of unappealing images. “That’s the flip side of what advertising agencies do when they link an Olympic athlete to a pair of sneakers or an attractive woman to a new piece of technology.”
I came across this quote recently and thought it was very true. What do you think?
“The more you eat, the less flavor; the less you eat the more flavor.” - Chinese Proverb
“The more you eat, the less flavor; the less you eat the more flavor.” - Chinese Proverb
I don’t know about at your house, but at mine I have issues with knowing what to store and where to store it when I buy my fresh fruits and vegetables. Do I refrigerate or not? Do I put them in a plastic bag or leave them in the open? Should they be exposed to light or kept in the dark? Some things I remember from being a kid growing up in the country (i.e. potatoes and onions kept in a cool dark place), but others I've just simply forgotten.
I was thrilled to find an article from Aliza Green in Cooking Light (June 2009) that answered all these questions for me!
She also has the following recommendations to shop for the best:
I was thrilled to find an article from Aliza Green in Cooking Light (June 2009) that answered all these questions for me!
- She recommend the potatoes and onions along with garlic should be in a well-ventilated area away from the light. I am not sure the “potato cellar” qualified as well ventilated?
- Countertop storage in a vented bowl or perforated bag away from direct sunlight is crucial for these fruits and veggies prior to ripening: avocados, kiwi, nectarines, peaches, pears and plums. After they ripen move them to the refrigerator.
- Apples are also stored the same way but after seven days on the counter, they should move to the refrigerator. The rest of this list is countertop – apricots, bananas, citrus fruits, eggplant, mangoes, papayas, peppers, pineapple, pomegranates, pumpkins, tomatoes, watermelon and winter squashes.
- Store the following in a perforated plastic bag in the produce drawer of your refrigerator: the artichokes, asparagus, beans, beets, berries, broccoli, cabbage, carrots, cauliflower, celery, cherries, corn, cucumbers, figs, grapes, green onions, leafy greens, leeks, peas, radishes and summer squashes.
She also has the following recommendations to shop for the best:
- Pick it up see how it feels most fruits and vegetables should feel heavy for their size.
- Pick up a few and judge them against each other.
- Visually inspect them avoid soft spots, browning or wilting.
- Dig through displays often the freshest items are stocked in the back row or the bottom bin.
- Buy fresh, in season, and if possible locally.
- To avoid waste use items likely to spoil like highly perishable berries or delicate leafy greens within a day or two of purchase.
- Save root vegetables like carrots or beets for later in the week.
This is part two of several on the questions that should be considered when looking into a weight loss program. The National Institute of Diabetes and Digestive and Kidney lists the following questions they feel you should ask as you search for a weight loss program.
What are the staff qualifications?
Because Clarian Bariatrics is a surgical weight loss program, this is not as big an issue as it would be in a weight loss clinic. You can be sure here that you are followed by qualified, board certified medical doctors and nurses who are well trained and have a great deal of experience in surgical weigh loss.
Who supervises the program?
Terri Hohlt, MSN, RN, is the Program Administrator. Terri has 30 years of nursing experience with Clarian Health. Her role is to keep an overview of the whole program. She hires the staff, keeps the program on budget, makes sure the physicians and staff have what they need provide top of the line care to our Indiana bariatric patients. Terri continually monitors all aspects of the program to assure we provide the quality care each person deserves.
The medical director of the program is Samer Mattar, MD, who is board certified surgeon. Dr. Mattar has received special training in advanced laparoscopy surgery at Emory University Hospital. He is also a member of the American College of Surgeons, the American Society of Bariatric Surgeons, and several other professional organizations. The medical director's role is to ensure that all patients receive the highest quality medical care available.
In addition to the above, the Clarian Bariatrics surgery program provides a “complete package” program with weight loss support provided by a full staff of highly trained, licensed, board certified Dietitians who specialize in weight loss and the health problems caused by obesity. We also have a Bariatrics Behavioral Medicine department headed up by Clinical Psychologist William Hilgendorf, PhD, HSPP. His staff helps to support your surgical weight loss effort with a variety of group sessions geared specifically to bariatric patients.
What type of weight-management training, experience, education, and certifications does the staff have?
You can see from the list above that this program is serious about providing you top of the line quality care. In addition to the above highly trained staff, other members of the team are patients of this bariatric surgery center with the deepest understanding of the program, and patients concerns, and struggles. They have insights that only someone who has been there can provide, that adds to their qualifications for the position they have at this Indianapolis Weight loss clinic.
Want to learn more? Then join us at a FREE informational seminar. Dates can be found by clicking on the image at the right of this post.
What are the staff qualifications?
Because Clarian Bariatrics is a surgical weight loss program, this is not as big an issue as it would be in a weight loss clinic. You can be sure here that you are followed by qualified, board certified medical doctors and nurses who are well trained and have a great deal of experience in surgical weigh loss.
Who supervises the program?
Terri Hohlt, MSN, RN, is the Program Administrator. Terri has 30 years of nursing experience with Clarian Health. Her role is to keep an overview of the whole program. She hires the staff, keeps the program on budget, makes sure the physicians and staff have what they need provide top of the line care to our Indiana bariatric patients. Terri continually monitors all aspects of the program to assure we provide the quality care each person deserves.
The medical director of the program is Samer Mattar, MD, who is board certified surgeon. Dr. Mattar has received special training in advanced laparoscopy surgery at Emory University Hospital. He is also a member of the American College of Surgeons, the American Society of Bariatric Surgeons, and several other professional organizations. The medical director's role is to ensure that all patients receive the highest quality medical care available.
In addition to the above, the Clarian Bariatrics surgery program provides a “complete package” program with weight loss support provided by a full staff of highly trained, licensed, board certified Dietitians who specialize in weight loss and the health problems caused by obesity. We also have a Bariatrics Behavioral Medicine department headed up by Clinical Psychologist William Hilgendorf, PhD, HSPP. His staff helps to support your surgical weight loss effort with a variety of group sessions geared specifically to bariatric patients.
What type of weight-management training, experience, education, and certifications does the staff have?
You can see from the list above that this program is serious about providing you top of the line quality care. In addition to the above highly trained staff, other members of the team are patients of this bariatric surgery center with the deepest understanding of the program, and patients concerns, and struggles. They have insights that only someone who has been there can provide, that adds to their qualifications for the position they have at this Indianapolis Weight loss clinic.
Want to learn more? Then join us at a FREE informational seminar. Dates can be found by clicking on the image at the right of this post.
I saw this information in the June 2009 issue of Cooking Light magazine and thought it was incredibly interesting!
Did you know that one cup of Blackberries has 62 calories, 7.4 grams of fiber and 31 milligrams of Vitamin C. This is compared to one cup of grapes that have 110 calories, 0.3 grams of fiber and 17 milligrams of Vitamin C.
One cup of Spinach has 16 calories, 1.6 grams of fiber, 338 micrograms of vitamin A, 20 milligrams of vitamin C and 2 milligrams of Iron compared to one cup shredded Iceberg lettuce that has 10 calories, 0.9 grams of fiber, 18 micrograms of vitamin a 2 milligrams of vitamin C and 0.3 milligrams of Iron.
Make sure to check with a dietician before eating some of the fruits!
Did you know that one cup of Blackberries has 62 calories, 7.4 grams of fiber and 31 milligrams of Vitamin C. This is compared to one cup of grapes that have 110 calories, 0.3 grams of fiber and 17 milligrams of Vitamin C.
One cup of Spinach has 16 calories, 1.6 grams of fiber, 338 micrograms of vitamin A, 20 milligrams of vitamin C and 2 milligrams of Iron compared to one cup shredded Iceberg lettuce that has 10 calories, 0.9 grams of fiber, 18 micrograms of vitamin a 2 milligrams of vitamin C and 0.3 milligrams of Iron.
Make sure to check with a dietician before eating some of the fruits!
Did you know that lack of sleep can be related to weight gain? According to the July/August 2009 issue of WebMD magazine, women sleeping five or fewer hours per night are 32 percent more likely to gain weight. One study showed as much as 33 pounds over 16 years. They are also 15 percent more likely to become obese than women who sleep at least seven hour per night.
Although a study published by Columbia University and cited in "Sleeping off the Pounds" by
Holly F. Lofton, MD, in the Obesity Action Coalition’s quarterly magazine, shows those numbers as 73 percent more likely to become obese with five hours of sleep then those getting seven to nine hours a night. They found that even increasing to six hours there is still a 27 percent chance of becoming obese over the adults who receive seven or more hours of sleep a night.
In addition to being the cause of weight gain, a consistent lack of sleep raises the risk of high blood pressure, diabetes, depression, heart attack, and stroke. Michael Breus, PhD, WebMD Sleep Expert, has the following recommendations to help increase your nightly hours of sleep:
Although a study published by Columbia University and cited in "Sleeping off the Pounds" by
Holly F. Lofton, MD, in the Obesity Action Coalition’s quarterly magazine, shows those numbers as 73 percent more likely to become obese with five hours of sleep then those getting seven to nine hours a night. They found that even increasing to six hours there is still a 27 percent chance of becoming obese over the adults who receive seven or more hours of sleep a night.In addition to being the cause of weight gain, a consistent lack of sleep raises the risk of high blood pressure, diabetes, depression, heart attack, and stroke. Michael Breus, PhD, WebMD Sleep Expert, has the following recommendations to help increase your nightly hours of sleep:
- Avoid any caffeine after 2:30 in the afternoon.
- Balance your life especially between career and family.
- Be sure family time includes quality time with them and some for yourself as well, you time should include physical activity and maybe some pampering as well. Avoid the computer and TV for at least an hour before bed, dim the lights, and relax.
- Avoid napping during the day, maintain a regular bedtime routine, and stick with the same waking and sleeping times seven days a week.
- Avoid nicotine, alcohol, and stimulant medications close to bedtime, along with the above-mentioned caffeine.
- Do your more vigorous exercise in the morning or late afternoon and more relaxing exercises at night.
- Avoid large meals at bedtime; keep evening snacks in the 100-200 calorie range.
- Try not to read, eat or watch television in bed, also keep your sleep environment comfortable, pleasant, and climate-controlled.
- For those on the night shift and the elderly be sure to get good light exposure during the “daytime” from indoor lighting, also close the blinds at least 1-2 hours before bedtime to help set the Circadian rhythm.
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