The Holidays are Here!

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Helen McCoy
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Bellevue Bariatric Program November/December 2018 The Holidays are Here!

candy & Christmas gift baskets before Labor Day.

life. The Gift of the Heart Make a list of 2-3 people you would love to connect with this season and

If you can t meet before the New year, make sure to get it scheduled and enjoy the anticipation of seeing

1 Bellevue Bariatric Program November/December 2018 The Holidays are Here! It seems the holidays come earlier every year with the big box stores lining their aisles with Halloween candy & Christmas gift baskets before Labor Day. Instead of getting catch up in the must eat treats, what if you focused on the must see peeps in your life. The Gift of the Heart Make a list of 2-3 people you would love to connect with this season and reach out to them. While talking & texting are nice, nothing beats meeting in person. If you can t meet before the New year, make sure to get it scheduled and enjoy the anticipation of seeing the ones who make your heart smile. November-December Issue: Healthy Holidays Introduction...1 Tips for Healthy Holidays.2-3 Holiday recipes Support Group locations....6 Clinic contact Info Bariatric Team....7

Always eat protein dense meals and snacks. It s the foundation of your diet; protein keeps you fuller, longer. Don t skip meals. Getting overly hungry can lead to poor food choices and overeating.

Maintaining your exercise routine will help you deal with the holiday stress and burn off any treats you re eaten. Schedule it in as a very important appointment it is! Plan in your treats.

No is not a four-letter word. Saying no to an event, party, or offered food is simply stating your preference. Keep your calendar open for people you really want to spend time with.

2 Always eat protein dense meals and snacks. It s the foundation of your diet; protein keeps you fuller, longer. Don t skip meals. Getting overly hungry can lead to poor food choices and overeating. Stick to your regularly scheduled meals. Keep up the basics: drink plenty of water and take your daily vitamins. Make exercise nonnegotiable. Maintaining your exercise routine will help you deal with the holiday stress and burn off any treats you re eaten. Schedule it in as a very important appointment it is! Plan in your treats. Going through the entire season without a few bites of your favorite holiday treats can set you up for a big fall. Instead, choose only the treats that you know are a party in your mouth. No is not a four-letter word. Saying no to an event, party, or offered food is simply stating your preference. Keep your calendar open for people you really want to spend time with. Focus on friends and family rather than food. Put down the cell phone and socialize, laugh and have fun. When attending a party or event, bring a dish that you know you can eat. It s your safety net. Size matters! Use a small plate and it will fill up fast. With a full plate you ll be able to avoid the well meaning comment, why aren t you eating very much? 2

Preview the buffet or dinner table before grabbing a plate to determine what you will have and how much. This helps avoid the piled high plate buffets often encourage.

When choosing from a buffet line, preview the entire table before stepping in line. This allows you to have a game plan for what you will choose.

There are many simple substitutes that make dishes healthier and delicious. Eat slowly and chew, chew, chew. It s easy to get caught up in the festivities. Take your time when eating.

3 Preview the buffet or dinner table before grabbing a plate to determine what you will have and how much. This helps avoid the piled high plate buffets often encourage. Avoid standing next to the buffet and food tables. Instead, walk around and mingle. Connect with people rather than overindulge in food. When choosing from a buffet line, preview the entire table before stepping in line. This allows you to have a game plan for what you will choose. Look for some new yummy bariatric friendly holiday recipes. Search Pinterest or Google and you will find many recipes to make the holidays healthy and tasty. Rethink your traditional holiday recipes. There are many simple substitutes that make dishes healthier and delicious. Eat slowly and chew, chew, chew. It s easy to get caught up in the festivities. Take your time when eating. Savor the flavors! Pass on the liquid calories. Avoid alcohol, sugar drinks and caffeine. The calories add up fast and it could potentially cause stomach distress. Plan a group walk after your holiday dinner. The anticipation of the walk makes it easier to eat less and it s a time to connect with your loved ones. Remember to aim for progress, not perfection. If you slip up, let it go. By recognizing it early, you can move on and avoid repeating it. 3

4 Beet & Orange Salad Ingredients 1 bunch of beets (about 5), leaves removed & scrubbed clean 3 mandarin oranges, peeled & sectioned 1 bag of arugula leaves ¼ cup red onion, thinly sliced 2 Tbsp. pistachios (optional) Vinaigrette Dressing 3 Tbsp. white wine vinegar 3 Tbsp. olive oil 1/4 teaspoon dried mustard Salt and pepper to taste Directions Roast the beets: Wrap unpeeled beets in aluminum foil and bake them in the oven at 400 F for an hour or until done. After cooking, allow the beets to come to room temperature, remove the peels and quarter them. Make the dressing: While the beets are cooking, make the dressing by putting all the dressing ingredients into a jar. Seal and shake until the dressing is well blended. Plate the salad: on individual plates, arrange the arugula, a few slices of orange, a few beets, a few slices of red onion and a few chopped pistachios. Sprinkle dressing over the individual salads. Serve. 4

5 Ingredients 2 (15-oz. cans) 100% pure pumpkin purée 1 (1-lb pkg) silken tofu, drained well 1/3 cup pure maple syrup 1 ½ tsp cinnamon, ground ¼ tsp ginger, ground ¼ tsp nutmeg, ground ¼ tsp cloves, ground ¼ tsp sea salt 1 cup nonfat plain Greek yogurt 1 oz. dark chocolate, cut into thin shavings (about 1/4 cup) Directions Combine pumpkin and tofu in a food processor and blend for 30 seconds or until combined. Add the maple syrup, cinnamon, ginger, nutmeg, cloves and salt. Blend for another 30 seconds until combined. Transfer mousse to container, cover and refrigerate for at least 4 hours. Drain any water that has accumulated from mousse & give it a quick stir. Scoop ½ cup mousse into each of 10 small ramekins. Top each serving with 1 Tbsp. yogurt and a sprinkle of chocolate shavings. Serve. 5

Bariatric Support Group Locations Bellevue Kaiser Permanente Bellevue Medical Clinic, Room E101/105 Held quarterly, the 3 rd Wednesday of the month January, April, July & October, 6:00-8:00 pm

6 Bariatric Support Group Locations Bellevue Kaiser Permanente Bellevue Medical Clinic, Room E101/105 Held quarterly, the 3 rd Wednesday of the month January, April, July & October, 6:00-8:00 pm January 16th at 6:00 pm Please call for more information. Overlake Bariatric Support Group Held twice monthly: 2 nd Thursday; 6:00-8:00 pm and 4 th Saturday; 10:00-12:00 pm December 13 at 6:00 pm Overlake Medical Center - PACCAR Education Center Insight Conference Room th Ave. NE, Bellevue, WA Please call (425) for more information. Tacoma MultiCare Center for Weight Loss and Wellness in Tacoma Held on the 4 th Monday of every month, 5:30-6:30 pm 2202 S Cedar St. Suite 300 Tacoma WA Please call (253) for more information. Sumner (led by MultiCare Center WLW staff) YMCA in Sumner Held on the 2 nd Wednesday of every month, 5:30-6:30 pm th St E Sumner WA Please call (253) for more information. 6

Bariatric Team Contact Us Nurse: 425-502-3454 Listen to the Prompts. Press 3. Routine Appointments: 425-502-3454 Listen to the Prompts.

org *For specific questions regarding your health, please email us through Kaiser s MyChart to ensure privacy. We want to hear from you! Bariatric Surgeon: Dr.

7 Bariatric Team Contact Us Nurse: Listen to the Prompts. Press 3. Routine Appointments: Listen to the Prompts. Press 1 Consulting Nurse: *Call the Consulting Nurse line if after 4:00 and weekends, with any symptoms/concerns. Bariatric Team bariatricpatients@kp.org *For specific questions regarding your health, please us through Kaiser s MyChart to ensure privacy. We want to hear from you! Bariatric Surgeon: Dr. Gupta MD, FRCSC,FACS,FASMBS Diplomate, American Board of Surgery Diplomate, American Board of Obesity Medicine Kaiser Permanente Bellevue Bariatric Program Director Bariatric ARNP/PAs: Kat Cozza, PA-C Lynda Crescenzi, PA-C Lori Gokee, ARNP Travis Sears, PA-C Heather Vincent, PA-C William Young, PA-C Bariatric RN Case Manager: Sarah Chan, BSN, RN Bariatric Dietitian: Lisa Stariha, RDN Medical Assistant: Karen Kucera, MA-C Clinical Operation Manager: Anna Withee, MSN, RN 7

Bariatric Life-long Support

Bellevue Bariatric Program January 2019 Bariatric Life-long Support We are pleased to announce the bariatric team now follows our Kaiser member bariatric patients for a lifetime, not just the first five