Mercy Bariatric Newsletter

Transcription

1 Mercy Bariatric Newsletter NOVEMBER 2012 In This Issue Portion Distortion Portion Distortion Support Group Nutrition Notes Recipe Box Support Groups: Fort Dodge: 1 st Monday of each month, 6:30 pm located at the Fort Dodge Public Library Mason City: 4 th Monday of each month, 6:30 pm located at Regency Clinic, 621 South Illinois Ave. Don t be a turkey and gobble up everything in sight this Thanksgiving Holiday! You don t need to deprive yourself of wonderful holiday food, but stay in control of your portions. How can you do that? First, know what a portion is. A portion is how much food you choose to eat at one time. A serving size is the amount of food listed on a product s food label and it varies from product to product. Sometimes the portion and serving size match, sometimes they don t. Keep in mind that a serving size is not a suggested amount to eat, but a quick way of letting you know the calories and nutrients in a certain amount of food. After bariatric surgery the amount of food that you eat is reduced because of the size of your stomach. The goal is to eat less and lose weight. What can you do to reduce the quantity of food you consume? Here are some suggestions: 1. Use smaller dishes and take small bites. 2. Eat slowly and give yourself a chance to feel satisfied before overindulging. 3. Pay attention to what you are eating and fully enjoy the taste and smell. 4. Avoid eating in front of the television (the big football game, The Sound of Music) or while busy with other activities. 5. Eat your protein first.

2 Contact Us: Dr. Stan Hahn Dr. Kyle Ver Steeg Darla Smith, RN, BS, CBN Bariatric Coordinator Try to eat at regular times. Skipping meals can lead to intense hunger which may lead to eating too fast and ultimately over-eating. 7. Remember to eat high protein snacks. 8. When eating out, check to see if the menu is available on-line. Plan ahead what you will order and know the content. 9. Order a half portion, share a meal, or take half home. 10. Remember to drink 64 ounces of water daily. 11. Keep a journal of what you eat. Some websites that may be helpful are myfooddiary.com, sparkpeople.com and fitday.com. 12. If you find yourself eating when you are not hungry, take a break. Go for walk, read a book, play cards, talk to a friend, or grab a glass of water. 13. Keep a positive attitude! With a little planning and determination you can enjoy yourself without going overboard. Oh, and remember to count your blessings! Newsletter available on-line at: /mercy-bariatricnewsletter Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan. - Tom Landry Support Group Support groups are available in Fort Dodge and Mason City. The Fort Dodge group meets on the first Monday of each month at the Fort Dodge Library. The Mason City support group meets the fourth Monday of each month at the Mercy Bariatric Center, located in Regency Clinic, 621 South Illinois Ave.

3 NUTRITION NOTES Bariatric Surgery: It STILL Isn t About the Food! By Michelle May, M.D. Everyone agrees that bariatric surgery is a tool not a quick fix. And like any other tool, it requires the skillful management by a knowledgeable user to work effectively. Adjusting to a New Normal Many people who decide to try bariatric surgery believe that they've tried everything else but most have never even heard of intuitive or mindful eating. Some believe or hope that having bariatric surgery will solve all of their problems but nothing could be further from the truth. For example, if you re an emotional eater, the situations and emotions that triggered eating in the past are unlikely to disappear simply because you ve chosen to have bariatric surgery. As one patient said, They didn t operate on my brain! Some discover that they miss their friend food leaving them with a feeling of loss. As one person told me, "I've cut out my coping skill!" Others believe that after surgery they won t need to think about their eating anymore. In fact, it is just the opposite. You need to become very thoughtful about eating in order to use this tool optimally to develop and maintain a healthy lifestyle. If you re not mindful about your eating, this tool can cause you to experience uncomfortable, even serious consequences and you ll be far less likely to get the results you hoped for.

4 Eating too much, leading to discomfort, vomiting, and/or distention of the pouch Grazing throughout the day and/or eating "slider" foods and high-calorie soft foods and liquids Emotional eating Not consuming enough protein and other nutrient-rich foods Feeling deprived or left-out in social situations Struggling to establish consistent physical activity Continue to struggle with the eat-repent-repeat cycle The life-changing concepts of intuitive and mindful eating can help prevent, identify, and resolve these and many other problems in people who are having difficulty adjusting to their new normal after bariatric surgery. Most people who make the difficult decision to have bariatric surgery want to improve their health and energy so they can live the vibrant life they crave. Yet without the additional tool of mindful eating, bariatric surgery can feel like a permanent diet that continues to consume your life. One of the most meaningful changes that happens when you learn to eat mindfully (whether you've had surgery or not) is that it allows you to think about eating when you need to and free up your energy and attention to focus on living in between. Am I Hungry? Mindful Eating Program for Bariatric Surgery For more help with learning to eat mindfully after bariatric surgery, download a pdf of the key concepts covered in the Am I Hungry? Mindful Eating program for Bariatric Surgery: After all, even after bariatric surgery, it still isn't really about the food! (Am I Hungry? Mindful Eating Workshop Facilitator Training is also available. For more information, please visit: Surgery-Facilitator-Training.shtml) Reprinted with Permission.

5 Roast Turkey Recipe Box 1 whole turkey, thawed 1 teaspoon olive oil Salt and pepper Preheat oven to 325 degrees. Place oven rack in lowest position. Remove neck and giblets from turkey. Rinse turkey with cold water. Place turkey on a rack in roasting pan. Brush oil onto turkey. Sprinkle with salt and pepper. Bake minutes per pound of turkey or until meat thermometer reads 180 degrees. Let stand 20 minutes before carving. Each 1 ounce serving has 44 calories and 8 grams of protein. (skin removed). Great for leftovers, too! Faux Sweet Potatoes 4 sweet potatoes, peeled and cut into chunks ¼ cup I Can t Believe It s Not Butter Light, melted ¼ cup Splenda ¼ cup sugar free maple syrup Nutmeg and cinnamon to taste. Combine all ingredients and bake at 350 degrees minutes, or until potatoes are tender. Rockin Lean Bean Casserole 2 bags frozen French-style green beans 1 can Campbell s 98% fat free cream of celery soup ½ cup light Silk soy milk 1 can sliced water chestnuts 1 bag Crispy Delites Red Onion Chips, crushed Defrost and drain green beans. Place half in a 2-3 quart casserole dish. Mix soup with soy milk. Spread half of soup mixture on top of the green beans. Place some water chestnuts on top. Repeat layers. Bake in 325 degree oven for 45 minutes. Top with crushed onions and cook an additional minutes. Makes 8 servings, 80 calories and 3 grams protein per serving.