Healthy Recipe: Fresh Herb-Marinated Mozzerella Wraps

Fresh ingredients and easy preparation make herb-marinated fresh mozzarella wraps perfect for a leisurely picnic on a warm, sunny day.  So grab a blanket, find that old picnic basket and embrace the outdoorsy you! This recipe is sure to become an instant summertime favorite.

Ingredients:

• 3/4 cup (3 ounces) diced fresh mozzarella cheese
• 2 tablespoons chopped fresh basil
• 2 tablespoons Kalamata olives, chopped and pitted
• 1 tablespoon chopped fresh chives
• 1 tablespoon chopped fresh oregano
• 1 teaspoon olive oil
• 1/4 pound thinly sliced pepper ham
• 16 asparagus spears (about 1/4 pound), steamed and chilled
• 4 (8-inch) whole wheat flour tortillas

Preparation:

1. Combine the first six ingredients in a medium bowl.
2. Cover and chill for two hours.
3. Arrange an ounce of ham and four asparagus spears on each tortilla. Spoon about 1/3 cup cheese mixture over the asparagus and roll up.

Special Notes:

• These wraps can be assembled up to four hours in advance, but keep in mind that tortillas absorb moisture the longer they wait.
• Most supermarket deli sections sell pepper ham, but you can substitute regular ham if you’re unable to find it. If you use regular ham, add ¼ teaspoon of freshly ground black pepper to the cheese as it marinates.

Nutritional Information:
Amount per serving

• Calories: 230
• Calories from fat: 30 percent
• Fat: 7.7 g
• Saturated fat: 3.5 g
• Monounsaturated fat: 3.2 g
• Polyunsaturated fat: 0.5 g
• Protein: 13.4 g
• Carbohydrate: 26.7 g
• Fiber: 1.8 g
• Cholesterol: 30 mg
• Iron: 1.9 mg
• Sodium: 862 mg
• Calcium: 130 mg

This recipe is courtesy of Cooking Light (April 2001).

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Can You Drink Alcohol After Bariatric Surgery?

People considering weight loss surgery often ask if it is possible to safely incorporate alcohol into a healthy diet and lifestyle after surgery. The short answer is “yes,” but gradually and with modifications. Here’s why.
       
Altered metabolism
Research shows that blood alcohol levels peak higher and faster and take longer to return to normal due to altered metabolism after gastric bypass surgery. In addition, many post-surgical patients consume less food when they’re drinking alcohol, which contributes to expedited absorption of alcohol in the blood stream. For many post-surgical patients, all it takes is a single drink to elevate blood alcohol level to the point of legal intoxication. This is important to remember for maintaining a healthy diet and before getting behind the wheel.

Low blood sugar
Rapid weight loss and low carbohydrate intake can lead to reduced sugar or glycogen in your body. Alcohol consumption further depletes glycogen, which causes your blood sugar levels to drop, putting those who have had bariatric surgery at higher risk for developing low blood sugar.

Hypoglycemia, or low blood sugar, is a dangerous condition that can lead to loss of consciousness, brain and nerve damage or even death if left untreated. As a result, it’s important to be on the lookout for symptoms, which include loss of coordination and balance, slurred speech, poor vision and confusion.

If you experience symptoms of hypoglycemia, drink diluted juice or take a glucose tablet immediately to raise your blood sugar level, and then have a snack with complex carbohydrates and protein to sustain it. If hypoglycemic episodes occur frequently even without alcohol consumption, make sure you seek proper medical treatment.

Excess calories
Alcohol is high in calories and low in nutrients, which is why excess calories from alcohol can slow weight loss or even contribute to weight gain. 

Addiction transfer
Patients with a history of addiction are at higher risk for developing a new addiction. With the dramatic reduction of food consumption after bariatric surgery, some patients may trade their food addiction for other addictive behaviors, including drugs, shopping, gambling, sex and alcohol.

Guidelines for drinking:
Follow these guidelines to re-introduce alcohol without compromising your commitment to a healthy lifestyle after weight loss surgery:

• Avoid alcohol for the first six months after bariatric surgery.
• When you get permission to start drinking alcohol again, avoid carbonated beverages and sugary drink mixers. 
• Remember that after surgery, even small amounts of alcohol can cause intoxication and low blood sugar. 
• Never drink and drive, even after consuming only minimal alcohol. 
• Only drink with meals or while eating to help slow absorption of alcohol. 
• Be aware of the calorie content of alcohol.
• If you find yourself drinking regularly to cope with emotions or stress, seek help by consulting with your doctor.

- Cara Stewart

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free event here.

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Avoid Food Borne Illnesses While Traveling this Summer

Trying new foods and local cuisine is often the highlight of a vacation abroad, but unfortunately that also puts travelers at risk for food-borne illness. Food-borne illness can be contracted through bacteria, parasites or viruses. In addition, food safety practices in other countries are often not as strictly regulated as they are in the United States, which means travelers are particularly susceptible to these illnesses.


Before your jet off to your next destination, do some research ahead of time and follow these tips to keep your trip illness-free:

1. Do not drink tap water or put ice in beverages - In areas where water may contain bacteria, parasites or viruses, only drink water from sealed bottles. Make sure the bottle is securely sealed before taking a sip.
2. Avoid fountain drinks – Fountain drinks are made from syrup, carbon dioxide and water, which can be contaminated. Drink tea or coffee made with boiled water instead of fountain drinks. 
3. Peel your own fruits and vegetables - If fruits and vegetables have already been peeled, they may have been washed with contaminated tap water. Stick to only fruits and vegetables that you or your family peeled yourselves. 
4. Do not eat food from street vendors - Food from street vendors may not be stored at safe temperatures or handled in a sanitary manner, so although it may be tempting, it is best to avoid. 
5. Only consume pasteurized dairy products - Make sure food is thoroughly cooked. Avoid eating raw meat and seafood, including steak tartar, Carpaccio, sushi, sashimi and ceviche. 
6. Familiarize yourself with local dietary customs - It is important to learn about local diets and customs ahead of time so you do not unknowingly eat an item that you otherwise would not.   
7. Remember good hand hygiene – Before eating, use antibacterial hand wipes or alcohol-based hand sanitizers that contain at least 60 percent alcohol. 
8. Ask the hotel for recommendations - Hotel employees are usually familiar with local restaurants. Ask for recommendations of restaurants with high standards of cleanliness. 
9. Talk to your health care team - While preparing for your trip, inform your health care team of your plans. They can help make sure you are healthy enough to travel and your vaccinations are up-to-date.

For more information on international travel tips, visit the Center for Disease Control and Prevention Traveler’s Health website.

Safe and healthy travels!

- Karen Buzby, RD, LDN

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free event here.

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How to Drink Milk If You Can't Handle Milk

Not everyone likes milk. Despite its nutritional benefits and popularity as a complement for everyday foods like coffee and cereal, cow’s milk is actually problematic for many people, especially those suffering from lactose intolerance or milk allergies and those who are vegans.

In fact, some patients become lactose intolerant after gastric bypass or sleeve gastrectomy surgery.

But the good news is that there are more lactose-free milk options available today than ever before. Follow this guide to choose the best milk alternative for you.

Lactose-free Milk - Lactase enzyme is added to regular cow’s milk to break the lactose down into a simpler sugar.

• Protein per cup: 8 grams
• Flavor: Slightly sweeter than regular milk.
• Where to purchase: Grocery store refrigerated section; available in low-fat, conventional and organic varieties; refrigerated cartons.

Goat and Sheep Milks - Milk from other animals contains lactose with a high degree of cross-reactivity, meaning that people with an allergy to cow’s milk have a high chance of reacting to these milk varieties as well.

• Protein per cup: Goat milk - 9 grams; Sheep milk - 14 grams
• Flavor: Sweeter than cow’s milk; grassy undertones.
• Where to purchase: Whole Foods or local farm market; refrigerated cartons.

Soy Milk - Made from cooking and pressing soybeans.

• Protein per cup: 7 grams
• Flavor: Nutty, beany flavor with thick consistency.
• Where to purchase: Grocery store; shelf stable and refrigerated cartons in variety of flavors.

Nut Milk - Made by soaking and grinding nuts into pulp, then straining the creamy liquid. Almond milk is the most readily available, but there are other nut milks including hazelnut and cashew as well.

• Protein per cup: 1 gram
• Flavor: Nutty with thin consistency.
• Where to purchase: Grocery store; shelf stable and refrigerated cartons in a variety of flavors.

Hemp Milk - Made from the seeds of cannabis plants, hemp milk does not contain psychoactive substances. It is a good source of omega-3 and -6 fatty acids.

• Protein per cup: 2 grams
• Flavor: Nutty, earthy flavor with thick texture.
• Where to purchase: Natural foods store, Whole Foods; shelf stable cartons.

Grain Milks - Made from cooked grains such as oats or barley.

• Protein per cup: 4 grams
• Flavor: Mild, grainy and nutty.
• Where to purchase: Whole Foods or natural foods store; shelf stable cartons.

Rice Milk - Made from cooked rice.

• Protein per cup: 1 gram
• Flavor: Sweet with watery consistency.
• Where to purchase: Grocery store; shelf stable cartons.

Coconut Milk - Made from coconut meat and the water inside the coconut.

• Protein per cup: 4 grams
• Flavor: Slight coconut flavor; creamy texture.
• Where to purchase: Grocery store; refrigerated cartons.

- Cara Stewart, RD, LDN

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free event here.

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Are you Getting Enough Protein?

Protein is an essential dietary nutrient. It builds tissue and regulates various bodily processes necessary for good health. After weight-loss surgery, all patients follow a liquid diet for two weeks. It is important to include adequate protein intake in the post-surgical diet to facilitate recovery. That is why patients are encouraged to find a preferred protein drink before surgery to ensure optimal nutrition and safe weight loss in the recovery stage.

You can find protein supplements at local supermarkets, pharmacies or specialty nutrition stores. There are a variety of choices and these tips can help you find your favorite, nutritious protein supplement:

• Read the ingredients. Complete protein products containing whey, casein or soy provide more benefit than products that are mixed with less nutritious ingredients, such as collagen.
• Determine if you prefer a powder or liquid protein supplement. There are pros and cons to each type of supplement. Powder products are mixed with eight ounces of water, low-fat milk or another low-calorie liquid to produce a beverage with the recommended concentration of protein. Liquid products come premixed and some have screw tops for easy storage after opening.
• Sample a small quantity of the protein supplement. Purchase a single-serving to taste test before committing to a full container or case of the product.
• Make sure the products are low in fat and sugar. The concentration of protein, fat and carbohydrates varies from product to product. It is important to select a product that is low in fat, calories and carbohydrates. Make sure the product contains 15 grams or less of sugar per serving. Keep in mind that a typical protein drink contains 150 to 200 calories per 8 ounce serving.
• Check the expiration date. Like all food, protein drinks have a limited shelf life. Do not use products that have expired.

Please refer to the “Step-by-Step Diet Guidelines following Weight Loss Surgery” in your diet instruction booklet for a detailed list of recommended protein supplements.
- Karen Buzby, RD, LDN

Get more information about weight-loss surgery at Penn

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Healthy Mexican Cuisine: Black Bean and Cheese Enchiladas with Ranchero Sauce

This recipe for enchiladas combines various traditional Mexican flavors into one exceptionally delicious and healthy dish. Black beans provide protein, fiber, folic acid and magnesium, while the corn tortillas, chiles and cheese add crave-worthy Mexican taste.

So get cooking and thank your South of the Border neighbors for this delicious dish!

Nutritional Information:
Amount per serving

• Calories: 302
• Fat: 12.9 g
• Saturated fat: 5.3 g
• Monounsaturated fat: 3.9 g
• Polyunsaturated fat: 1.3 g
• Protein: 17.3 g
• Carbohydrate: 36.1 g
• Fiber: 6.4 g
• Cholesterol: 32 mg
• Iron: 1.7 mg
• Sodium: 574 mg
• Calcium: 426 mg

Ingredients:

• 2 dried ancho chiles, stemmed and seeded
• 2 cups water
• 2 teaspoons olive oil
• 1 cup yellow onion, chopped
• 5 garlic cloves, sliced
• 1/4 teaspoon kosher salt
• 2 cups organic vegetable broth
• 2 tablespoons fresh oregano, chopped
• 2 tablespoons no-salt-added tomato paste
• 1/2 teaspoon cumin, ground
• 1 tablespoon fresh lime juice
• 1/8 teaspoon red pepper, ground
• 1 (15-ounce) can black beans, rinsed and drained
• 2 cups (8 ounces) reduced-fat Mexican-4-cheese-blend, divided and pre-shredded
• 3 green onions, divided and thinly sliced
• Cooking spray
• 12 (6-inch) corn tortillas
• 6 tablespoons light sour cream

Preparation:

1. Preheat oven to 400 degrees.
2. Combine chiles and 2 cups water in a saucepan; bring to a boil, reduce heat and simmer for 5 minutes. Remove from heat; let stand for 5 minutes. Drain chiles in a colander over a bowl, reserving 1 cup cooking liquid.
3. Heat oil in a medium saucepan over high heat. Add onion; sauté for 1 minute. Reduce heat to medium; add garlic and salt. Cook for 5 minutes or until golden, stirring occasionally. Add broth and next 3 ingredients (through cumin); cook for 8 minutes or until thickened, stirring occasionally.
4. Pour onion mixture into a blender; add chiles and reserved liquid. Remove center piece of blender lid to allow steam to escape; secure lid on blender. Place a clean towel over opening in lid. Blend until smooth; stir in lime juice and red pepper.
5. Combine the beans, 1 cup of cheese and half of the green onions in a bowl. Spread 1/2 cup of sauce in the bottom of a 13 x 9-inch glass or ceramic baking dish coated with cooking spray. 
6. Warm tortillas according to package directions. 
7. Spoon 3 tablespoons bean mixture down center of each tortilla; roll up. 
8. Place seam-side down in prepared dish. 
9. Pour remaining sauce over filled tortillas. Top with the remaining cheese. Bake at 400 degrees for 15 minutes or until lightly browned. Sprinkle with remaining green onions; serve with sour cream.

Total preparation time, one hour and 10 minutes. Hands-on time is 55 minutes. 

This recipe is provided courtesy of David Bonom, Cooking Light (October 2011).

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Tips to Skip Sugar

Many prepared foods contain added sugar, including yogurts, cereals, granola bars, jams, canned fruit, and sweetened beverages. Natural sugar occurs in healthy and unprocessed foods, including milk, fruit and vegetables. Added sugar is introduced into food in the processing or preparation stage and lacks nutritional value. High intake of added sugar is linked to increased risk for obesity, high blood pressure, high triglycerides, heart disease and stroke.

After bariatric surgery, it is essential to limit intake of added sugars for continued and maintained weight loss. The best option is to avoid food and beverages that are high in added sugar, or consume only small portions.

In addition, for people who had gastric bypass surgery, consuming too much added sugar can also lead to dumping syndrome.

Added sugar is often disguised under a variety of names. It is important to carefully review the nutrition facts of food and beverage products before consuming them. If any of the following ingredients appears near the beginning of the nutrition facts, the food or beverage may be high in added sugar:

• Beet sugar
• Brown sugar
• Brown rice syrup
• Cane sugar
• Cane juice or evaporated cane juice
• Confectioner's sugar
• Corn syrup or high fructose corn syrup
• Corn syrup solids
• Crystallized cane juice
• Fruit juice concentrate
• Honey
• Ingredients ending in "ose" including dextrose, glucose, maltose and sucrose
• Invert sugar
• Maltodextrin or dextrin
• Maple syrup
• Molasses
• Palm sugar
• Raw sugar
• Turbinado

To find the added sugar content in many common foods, visit the U.S. Department of Agriculture’s Database for the Added Sugars Content of Selected Foods.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic & Bariatric Surgery Program

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Eat Right When Dining Out on Vacation

Dining out can be a challenge for anyone trying to follow a healthy eating plan, but it is especially difficult if you have had weight loss surgery. Restaurant portions are notoriously large and the meals are often packed with sodium and hidden calories from fats, sugars and sauces. Before weight loss surgery, larger portions may have tempted you to eat more than you wanted or needed. After weight loss surgery, the food may go to waste or cause discomfort. 

The following tips can help you enjoy your meal out while sticking to your diet plan.

Limit calories:

• Be conservative with food selection, especially during the first few months after surgery. Stick with simple prepared foods.
• Before ordering, ask yourself: “Is this food pouch worthy?” Make sure you order foods that are a good source of protein and fiber.
• Look for heart-healthy, low-fat or light options. U.S. Food and Drug Administration (FDA) regulations require restaurants to back up their health claims. Feel free to ask for nutrition information if it is not already provided.
• Stay away from the bread and chip baskets as well as dessert and alcohol menus. Ask the server not bring out the dessert cart. If you choose to eat bread, opt for a small, plain yeast roll and avoid items with added fat like garlic bread, cornbread, croissants and muffins.  
• Salad dressings are often high in calories and fat. Always order dressing on the side and ask for low-fat dressing, a lemon wedge or flavored vinegar instead of the full fat and calorie version. 
• Don’t drink your calories. Quench your thirst with calorie-free drinks like water or unsweetened iced tea. Limit or avoid alcoholic beverages.
• If your job requires socializing or doing business over meals, call ahead or go online to learn about your options in advance. Inform the restaurant manager of your dietary restrictions and make special requests ahead of time if necessary.
• Savor each bite of food, enjoy the company and take your time. Allow at least 20 to 30 minutes for each meal. Remember, conversation is calorie-free!

Control portion sizes:

• Watch your portion size. People who have had bariatric surgery receive a “restaurant card” to request smaller portions when dining out. Use it to make sure your meals are an appropriate size.
• Share a meal or order a smaller portion. This reduces portion size and the expense as well.  
• Order from the lunch menu if it is available. Often the lunch menu offers smaller and less expensive entrees.
• Order from the children’s menu if there are healthy selections available.
• Order an appetizer as a main entrée. The portions of appetizers are usually two to four ounces, which is the ideal meal size after weight loss surgery. 
• Ask the waiter to split the main dish and box half before serving it. You can also request a “doggie bag” as soon as you feel satisfied to avoid the temptation of overeating. 
• Try a tapas restaurant, which serves snack-sized appetizers and entrées.  

Manage leftovers:

• When you take home leftovers, remember to refrigerate the food promptly to avoid food-borne illness. Food left out for more than two hours may not be safe to eat.
• Write the date of purchase or preparation on leftovers and remember to discard the food after three to five days. Always follow the mantra: “When in doubt, throw it out.” Plus, you don’t want your refrigerator to turn into a jungle of leftover containers. 
• Reheat food thoroughly.

- Karen Buzby, RD, LDN and Cara Stewart, RD, LDN

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

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Hair Loss After Weight-Loss Surgery

Hair loss is common after bariatric surgery. It can be caused by stress on your body from surgery, inadequate protein intake or rapid weight loss.

Hair is made of protein, and in the weeks and months following bariatric surgery, patients are often restricted to a liquid diet. Liquid protein supplements can help you compensate for the lack of protein during the post-operative time.

Depriving your body of protein can damage hair roots and weaken hair growth. Once the root is damaged, hair follicles cannot be salvaged. A few months after the lack of protein in your diet, your hair will break off as it grows through the scalp.

The good news is that with an adequate protein intake, your hair will grow back. A minimum of 60 to 80 grams of protein each day is recommended for optimal nutrition. In general, it is best to include a protein with every meal and snack.

Although less common, hair loss can also be caused by a deficiency in nutrients such as zinc, biotin, potassium, vitamin B6, or phosphorus. To prevent nutrient deficiencies, it is important to take the recommended vitamin and mineral supplements and nutrient-rich foods.

By consuming a wide variety of healthy foods, you can maintain your healthy head of hair.

- Cara Stewart, RD, LDN

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Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

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Penn Performs the Most Bariatric Surgeries in Philadelphia Region

When it comes to choosing a bariatric surgeon and program, experience counts. Research shows the more experience a surgeon has and the more procedures he or she performs, the better the outcomes. Penn surgeons in the Penn Metabolic and Bariatric Surgery Program perform more than 500 bariatric surgeries every year, making Penn the most experienced program in the greater Philadelphia region.

In this video, bariatric surgeon Alan Schuricht, MD, talks about the experience of the Penn Metabolic and Bariatric Surgery Team, and why when a patient loses weight, the whole office celebrates.

Get more information about weight-loss surgery at Penn

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What is a Gastric Sleeve?

A recent study published in the New England Journal of Medicine compared the standard treatment of medication, diet and exercise to weight-loss surgery for the treatment of type 2 diabetes.

“This study shows in addition to gastric bypass, sleeve gastrectomy improves or resolves type 2 diabetes following surgery, and is more effective than medical management alone,” says Noel Williams, MD, director of the Penn Metabolic and Bariatric Surgery Program.

During a sleeve gastrectomy, or gastric sleeve, a sleeve-shaped tube is created from a small portion of the stomach, and most of the stomach is removed. Food passes through this tube directly into the intestines. Nutrients and calories are absorbed from food normally, but patients feel full sooner and stay full longer.

Sleeve gastrectomy is typically considered for patients with a body mass index (BMI) of 50 or higher. The surgery is performed laparoscopically and can be a permanent surgical solution to manage weight. A second operation may be required, however, if significant weight loss is required to improve the patient's health.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight loss surgery at Penn, and meet physicians and team members from the Penn Metabolic & Bariatric Surgery Program

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Weight-loss Surgery: It's Not About Looks

Weight-loss surgery is not just about looking better. It's about getting back to a quality of life they can enjoy with their family and friends.

Matt Kirkland, MD, FACS, director of the metabolic and bariatric surgery program at Pennsylvania Hospital discusses the benefits of weight-loss surgery at Penn in this video.

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Is Bottled Water Better?

Water is the best beverage for staying hydrated and avoiding extra calories, but it’s not necessary to buy it in a plastic bottle. The bottled water industry promotes bottled water as being healthier, yet the reality is that bottled water is less regulated for quality than tap water. Plus it is more expensive and can be environmentally unfriendly, too.
Before buying bottled water, consider these facts:

• Bottled water can cost nearly 2,000 times as much as tap water.
• Environmental Protection Agency (EPA) guidelines for regulating municipal tap water are far more rigorous in terms of control, disinfection and monitoring than those used by the U.S. Food and Drug Administration (FDA) to oversee bottled water. In fact, a National Resource Defense Council (NRDC) study of the bottled water industry, tested over 1,000 bottles of water, and concluded that bottled water is not guaranteed to be any cleaner or safer than tap water. The study found that approximately 25 percent of bottled water was tap water packaged in a bottle and 22 percent of the samples contained chemical contaminants above the strict state limits on municipal tap water.  
• Bottled water companies are not required to disclose information about their products. A recent report released by the Environmental Working Group (EWG) indicates that more than half of the bottled water products surveyed failed EWG's transparency test. According to the report, 18 percent of the companies failed to reveal the source of the water and another 32 percent did not disclose any information about the treatment or purity of the water.
• Studies have also shown that chemicals called phthalates, which disrupt testosterone and other hormones, can leach into bottled water over time.  Although there are regulatory standards limiting phthalates in tap water, there are no legal limits for phthalates in bottled water.  
• Although plastic bottles are recyclable, nearly 90 percent of them end up as litter or garbage contributing more than 2 million tons of plastic to landfills each year. 

A comprehensive list of the tap-water contaminants in your area is available on the EPA website. If you are concerned about the quality or flavor of your tap water, purchase a water filter to put on your tap. It is both easier on your wallet and on the environment. To keep filtered water accessible to drink when you’re on the go, put it in your own reusable bottle to carry with you throughout the day.  

• Complete guide to purchasing a water filter 
• More details on the NRDC study results

- Cara Stewart, RD, LDN

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

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Personal Weight-loss Surgery Care at Penn

Penn provides a wealth of experience from a multidisciplinary team of experts in weight-loss surgery.

Patients who come to Penn for weight-loss surgery receive care from a nurtitionsts, psychologists, sleep disorder and diabetes experts, as well as weight-loss surgeons who are experienced in all aspects of weight-loss surgery.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program.

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8 Ways to Beat a Food Craving

Almost everyone has a food craving from time to time. Unfortunately, many of these cravings are for foods that are high in calories, sugar and fat.

Dealing with cravings can be difficult. While many people may fight the craving for a period of time, they ultimately give in and, when they do, end up eating a large amount of the desired food.

Cravings are like waves building on the ocean and ultimately breaking on the beach. Usually, waves slowly build to their strongest point (when, in the case of food, most people give in) and ultimately weaken. Unfortunately, most people forget that the waves or cravings fade over time and, instead, fear that they will become out of control and can only be stopped by eating. Giving into the urge, however, only makes the craving stronger and more frequent with time. Fighting the urge and outlasting the food craving will cause it to fade away.

Here are some tips to beat food cravings or avoid them all together.

1. Change your scenery

Sometimes, just being in a different environment can eliminate a craving. That’s because your surroundings may trigger the brain to crave certain foods.

2. Drink water

Sometimes a craving can be quenched by hydration. Drink a tall glass of water, wait 15 minutes, and if the craving is still there, try something else to fight the urge to eat.

3. Sweat

You work hard to stay healthy and that includes exercising on a regular basis. Why would you want to undo all of your hard work by giving in to a food craving? Resist a craving by going for a walk or working out with a short exercise video. You’ll overcome the craving and do something great for your body.

4. Avoid sugar

Sugar in itself can set a person up for a craving. That’s because when you consume sugar, your blood sugar spikes and quickly falls. This is what some people refer to as a “crash.” When your body “crashes” the instinct is to rebound by eating more sugar. Try eating well-balanced meals and snacks with protein as well as carbohydrates to avoid a crash and burn.

5. Don’t starve yourself

Eating five to six meals a day is recommended to keep your metabolism up, but it also helps with cravings. By eating smaller, well-balanced meals, there is never a time when you feel like you are hungry or “starving” yourself. When you skip meals, you are setting yourself up for trouble because the lower your blood sugar drops the weaker your will becomes and you’ll likely end up eating the foods you crave.

6. Identify your weaknesses

If you have a weakness for chocolate, accept it, and avoid it by not having any in the house. Of course, you cannot always avoid every situation where trigger foods might be present, but knowing your weaknesses can help you prepare.

7. Substitute

Helene shared with us on Twitter“I tend to crave sugary things. So usually I'll just chew some sugarless gum and that takes care of the cravings!”

8. Or go for the real thing

Melissa, also from Twitter, says, “I eat what I'm craving ;) or drink water with lemon” to quiet a craving.

For some people, this may work. Eating a small amount of what you are craving might be enough to satisfy the urge. However, for a lot of people, eating a small amount of what they are craving might sets the stage for a bigger binge.

How do you combat cravings?

Meet Penn Experts in Weight-loss Surgery

Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program.

Register for this free event here.

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Learn If Weight-loss Surgery is Right For You

If you’ve tried what feels like every diet under the sun only to lose weight and regain it, or not lose weight at all, you may be thinking about other options available for weight loss.

The Penn Metabolic and Bariatric Surgery Program offers patients who are morbidly obese the latest surgical procedures as tools to achieve a healthy lifestyle. These procedures are performed by Penn's highly skilled, multidisciplinary team of bariatric specialists, many of whom are leaders in the field of obesity treatment.

With more than 20 years of experience in weight loss surgery, the Penn Metabolic and Bariatric Surgery Program collectively performs more than 500 procedures each year, making it the most active in the greater Philadelphia region. Penn’s program has also performed more than 500 robotic LAP-BAND® procedures and is a leader in revision surgery.

Meet Penn Experts in Weight-loss Surgery

Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program.

Register for this free event here.

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Ready To Go Nuts? 6 Tips for Adding Nuts to a Healthy Diet

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains the health benefits of nuts and provides tips for incorporating them in a healthy diet. 

They say good things come in small packages and nuts are no exception. Filled with protein, fiber, phytonutrients and antioxidants, nuts pack lots of good things into a small, convenient and healthy package. They keep you satisfied, help curb unintended grazing and have powerful cancer-fighting properties.

Previously shunned by healthy dieters because of their high fat content, it turns out that nuts actually contain heart-healthy mono- and poly-unsaturated fat, which has been shown to lower LDL or “bad” cholesterol levels.

In addition to being healthy, nuts are inexpensive and have a long shelf-life, which makes them perfect for throwing in your purse or briefcase when you’re on the go.

Before going nuts with nuts, check out the following tips to incorporating them into a healthy diet:

Control portions
Nuts are high in calories, so moderation is key. Limit serving size to one to two ounces per day. 

Use nuts as a substitute
Instead of simply adding nuts to your diet, use them to replace foods that are high in saturated fats like meat, or contain empty calories.

Always read the nutrition label
Look for items with nutrition labels that say “dry-roasted” or “raw” and avoid those that just say “roasted.” Roasted nuts often contain added oils. Also, choose unsalted nut varieties.

Love the nutty flavor? Try nut butters
There are a variety of nut butter options available today including peanut, almond and cashew. Before making your purchase, make sure the nut butter does not include added ingredients like sugar or hydrogenated fat.

Store properly 
If you’re buying a large bag of nuts, store them in the freezer for maximum freshness and to aid in portion control.

Chop or grind nuts as an add-in or topping
Add nuts to yogurt, oatmeal, salad or stir-fry to infuse them with the nutty flavor while keeping portions in check. You can also mix nuts with herbs to use as a crunchy coating for fish or chicken. Sound good? Check out this healthy recipe for almond encrusted tilapia.


- Cara Stewart, RD, LDN

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What is Pilates?

Pilates is a form of exercise, developed by Joseph Pilates that emphasizes the balanced development of the body through core strength, flexibility and awareness in order to support efficient, graceful movement.

Developed in the 1920s, it was originally used for returning prisoners of war and was later found to be of great benefit to anyone seeking fitness, strength and flexibility.

One of the best advantages about the Pilates method is that it works so well for people at various skill and athletic levels. Women who have had children also report the benefits of Pilates because the exercises strengthen the core, which may have been weakened during pregnancy or childbirth.

Benefits of Pilates

Adaptable

One of the best things about Pilates is that anyone can do them – virtually anywhere. Pilates can be performed on a mat (called Mat Pilates) or with a piece of equipment called a reformer. Also, just about any Pilates exercise can be modified, thus making it a great exercise for all populations.

Core strength

The core muscles are the deep, internal muscles of the abdomen and back. Pilates focuses on these muscles to build strength, stability and flexibility. Because these muscles are deep in the body, they support movement of the spine and torso. This is why Pilates can help people overcome back pain. As the trunk is properly stabilized, pressure on the back is relieved and the body is able to move freely and efficiently.

Pilates can be done at home with a video, in a gym or at a Pilates studio with an instructor.

Do you take Pilates classes or work out with a Pilates video? What has your experience been like? 

Get More Information About Weight-loss Surgery at Penn

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program.

Register for this free event here.

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Why Experience Matters in Weight-loss Surgery

David S. Wernsing, MD, FACS, is a bariatric surgeon with the Penn Metabolic and Bariatric Surgery Program.

In this video, he discusses Penn’s long-standing bariatric surgery program and the importance of choosing a weight-loss program with the experience and expertise of bariatric surgeons and sub-specialty physicians who are all a part of a bariatric patient’s care.

Meet Penn Experts in Weight-loss Surgery

Learn if bariatric surgery is right for you and attend a free informationa session about the Penn Metabolic and Bariatric Surgery Program. At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program. Register for this free event here.

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Learn More About Weight-loss Surgery in Philadelphia

Have you tried every diet and weight-loss program?

Has weight and obesity been a lifelong struggle for you?

Do you experience weight-related health issues such as type 2 diabetes, sleep apnea and cardiovascular disease?

Do you feel like your weight is keeping you from doing the things you love to do – play with your kids, exercise and enjoy other activities?

You are not alone.

In the United States, roughly 300,000 deaths each year are directly related to obesity, with more than 80 percent of these deaths in patients with a body mass index (BMI) over 30. For patients with a BMI over 40, life expectancy can be reduced by as much as 20 years for men and five years for women.

The Penn Metabolic and Bariatric Surgery team understands that for many people the decision to have bariatric surgery can be a difficult one. That is why the Penn Metabolic and Bariatric Surgery Program is committed to providing prospective and current patients with all the information they need to make informed choices about managing their weight.

Bariatric surgery is about more than improving your physical appearance. It's also about improving your overall health. Clinically severe (morbid) obesity is a chronic disease that can cause a host of health problems and shorten your life.

Get More Information About Weight-loss Surgery at Penn

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program.

Register for this free event here.

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Should You Hire a Personal Trainer?

You’ve seen the trainers on “The Biggest Loser” motivate contestants and maybe you’ve begun to think that a personal trainer might be the key to weight-loss success.

And, if you’ve just joined a gym, chances are you’ve been “pitched” to take advantage of personal training services.

A personal trainer is a certified professional who can help you define your weight-loss goals, design a program to meet those goals, and motivate you to work out during one-on-one sessions. While personal training is not for everyone, for those individuals who have never worked out or are not sure how they should work out, a few sessions with a professional might help pave the way to fitness success.

If you fit into one of these descriptions, you might want to consider hiring a personal trainer.

You Are New To Exercise

If you’ve never set foot in a gym, it can be overwhelming. There are free weights, weight machines, fitness classes and pieces of cardio equipment. All the “pros” can be intimidating and you probably don’t know where to start.

If you are an absolute beginner, a personal trainer is your ultimate gym buddy. A personal trainer helps you set goals and builds a routine for you, so you make the best use of your time in the gym. Also, he or she shows you the proper way to exercise, helps you with your form and shows you the best cardio machines to help you reach your weight-loss goals.

You may not need to meet with a personal trainer every week, but meeting with one a few times in the beginning, and then every few months to tweak your routine, can get you on the right path.

You Have an Injury or Health Condition

Just because you have a bad knee or an old shoulder injury that flares up on occasion doesn’t mean you shouldn’t – or can’t – exercise. A good personal trainer helps you identify your weaknesses and designs a program that strengthens your body without putting too much pressure or strain on any one area.

Your trainer also shows you how to safely exercise and look for signs of muscle overuse.

You Need Extra Motivation

Even a seasoned gym rat needs some extra motivation every now and then. Meeting with a personal trainer at a designated time each week can help you stick with a consistent exercise program. Certified personal trainers can provide structure and accountability, and help you develop a lifestyle that encourages health.

Remember, not all personal trainers are created equal. Ask if they are certified by the American Council of Exercise (ACE) or Aerobics and Fitness Association of America (AFAA) or other licensing organization. He or she should also be certified in CPR and have liability insurance.

Finally, find a trainer you like. This is a hired professional, and if it’s not working out with one, find someone else you can feel comfortable with.

Have you used a personal trainer at a gym? What was your experience?

Ready to commit to a healthier you? Register for a free informational session about weight-loss surgery at Penn. 
 

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Weight-Loss Surgery: About Gastric Band Surgery

Gastric band surgery, also referred to as “adjustable” gastric band surgery, is the least invasive type of weight-loss surgery.

The procedure is done laparoscopically and involves no stomach stapling or gastrointestinal bypass.

During the surgery, an adjustable band is placed around the upper portion of the stomach, forming a small pouch with a narrow opening into the lower stomach. The band — which can be adjusted as needed following surgery — causes food to remain in the pouch for a longer period of time, helping the individual to eat less and feel and more satisfied with less food.

Periodically, the band needs adjusting to continue the weight loss process. Adjustments are made through a port located under the skin.

Success with the adjustable gastric band is best achieved with its lifelong (or long-term) intended for use, it may be removed if necessary. Removal is also typically done laparoscopically.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you by attending a free informational session about the Penn
Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program.

Register for this free event here.

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Weight-Loss Surgery for Type 2 Diabetes

If you are one of the many Americans who suffer from type 2 diabetes, you may be considering weight-loss surgery to help control your type 2 diabetes.

A meta-analysis of data published in The American Journal of Medicine reveals the significant impact of bariatric surgery on type 2 diabetes. According to the data, type 2 diabetes was resolved in 84 percent of patients who underwent gastric bypass surgery.

For these patients, blood sugar often normalized within days or weeks after surgery, even before they lost significant amounts of weight. Type 2 diabetes was resolved in 48 percent of patients who underwent adjustable gastric banding surgery. For these patients, their type 2 diabetes resolved following post-operative weight loss.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and  Bariatric Surgery Program

Register for this free event here.

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Meet Penn Weight-loss Surgeon, Amy Cha, MD

Amy I. Cha, MD, is an assistant professor or surgery and a bariatric surgeon at Penn Medicine.

In this video, she discusses why people who choose Penn for their weight-loss surgery benefit from many disciplines under one roof.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program.

Register for this free event here.

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Protein Shake Recipe: Raspberry Banana Tofu Shake

Tofu isn’t just for salads and Asian food. This tofu-based shake is fruity, creamy, and delicious. If you’ve never tried tofu in a shake, this recipe is for you.

Raspberry Banana Tofu Shake

Servings: 4

Ingredients:

• 1 (12 ounce) package firm silken tofu
• 1 cup fat free soy milk
• 1 banana
• 1 cup raspberries
• 1/4 cup frozen orange juice concentrate

Directions:

1. In a blender, mix tofu, soy milk, banana, raspberries, and orange juice concentrate.
2. Blend until smooth.

This shake is great after a workout, for breakfast or any time you need an easy source of protein on the go.

Nutritional Information
Per Serving Calories: 149, Total Fat: 2.6g, Cholesterol: 0mg

Source: Allrecipes.com

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Get Moving with Zumba®

If you are tired of the same old exercise routine at the gym, chances are that your body is, too.

Any fitness professional or personal trainer will tell you that every few months it’s important to change up your routine. That’s because the more you exercise a certain muscle group or do the same type of exercise, the more efficient your body becomes at performing it. And the more efficient your body becomes, the less of a challenge that exercise is. Your body responds by outputting less energy, which means fewer calories are burned.

If it’s time to try something new, it seems like Zumba® is taking gyms and fitness centers across the nation by storm.

Zumba is a Latin-inspired fitness dance program created by dancer and choreographer Alberto "Beto" Perez. Zumba involves dance and aerobic elements, and gets the class moving with hip-hop, samba, salsa belly dance and mambo moves. Some instructors also incorporate light strength training into the class.

But don’t let all the fancy moves intimidate you. Perhaps the best thing about this class is that it keeps you moving and “on your toes” for the duration of the class. You’ll be paying so much attention to following the moves and having fun, you won’t even notice the time pass by.

Zumba classes are offered at many gyms and dance studios, but if you would prefer to exercise at home, there are Zumba DVDs and video games to get you moving in your living room.

Have you tried a Zumba class? What did you think? 

Ready to commit to a healthier you? Penn Medicine can help you lose weight. Learn how Penn Medicine can help you lose weight at a free information session. 

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Healthy Barbecue Recipe: Grilled Lemon-Basil Tofu Burgers

Nothing says summer like a barbecue. And the best part? You don’t have to break your diet to enjoy a good meal.

The next time you decide to barbecue, choose a healthy alternative to high-calorie and high-fat beef burgers or hot dogs. These crispy, marinated tofu slices topped with olive and garlic mayonnaise are delicious, quick and healthy– and it keeps you on track for achieving your weight-loss goals.

Nutritional Information:
Amount per serving

• Calories: 276
• Calories from fat: 37 percent
• Fat: 11.3 g
• Saturated fat: 1.9 g
• Monounsaturated fat: 5.7 g
• Polyunsaturated fat: 2.2 g
• Protein: 10.5 g
• Carbohydrate: 34.5 g Fiber: 1.5 g
• Cholesterol: 5 mg
• Iron: 2.4 mg
• Sodium: 743 mg
• Calcium: 101 mg

Ingredients:

• 1/3 cup finely chopped fresh basil
• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• 2 teaspoons grated lemon rind
• 1/4 cup fresh lemon juice
• 1 tablespoon extra virgin olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 garlic cloves, minced and divided
• 1 pound firm or extra firm tofu, drained
• Cooking spray
• 1/3 cup finely chopped, pitted kalamata olives
• 3 tablespoons reduced-fat sour cream
• 3 tablespoons light mayonnaise
• 6 (1 ½ ounce) hamburger buns
• 6 (1/4 inch-thick) slices tomato
• 1 cup trimmed watercress

Preparation:

1. Combine first 8 ingredients and 3 garlic cloves in a small bowl.
2. Cut tofu crosswise into 6 slices. Pat each square dry with paper towels.
3. Place tofu slices on a jelly-roll pan. Brush both sides with lemon juice mixture; reserve remaining juice mixture. Let tofu stand for an hour. 
4. Prepare grill. 
5. Place tofu slices on grill rack coated with cooking spray; grill for 3 minutes on each side then brush with the reserved juice mixture. 
6. Combine remaining minced garlic clove, chopped olives, sour cream and mayonnaise in a small bowl; stir well. Spread about 1 1/2 tablespoons mayonnaise mixture over bottom half of each hamburger bun; top each with a tofu slice, a tomato slice, about 2 tablespoons watercress and top half of bun.

This recipe is courtesy of Lorrie Hulston Corvin, Cooking Light (August 2006).

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What is Gastric Bypass Surgery?

Research has shown that obesity may contribute to many health-related issues such as type 2 diabetes, sleep apnea and cardiovascular disease. For some people, losing weight is more than simply cutting calories. Some individuals have tried everything including weight-loss programs, crash diets and diet drugs with short lived, little or no success. And losing weight is a life-long struggle.

Bariatric surgery is weight-loss surgery. It includes a variety of surgical procedures to help obese individuals control their weight. The Penn Metabolic and Bariatric Surgery Program offers comprehensive care for “morbidly obese” patients before and after weight loss surgery.

Under the leadership of Noel Williams, MD, FRCSI, Penn Metabolic and Bariatric Surgery’s team of professionals are experts in their respective fields — medicine, nursing, nutrition, psychology and surgery. The team works together to provide patients with the best medical care, while also helping patients achieve their lifestyle and weight-loss goals.

Gastric Bypass Surgery at Penn

Surgery for weight loss isn’t about being weak or taking the easy way out, it’s about taking charge of your obesity and making the decision to live a healthy life. It’s about not letting your life be dictated by what you can or cannot do because of the restrictions obesity can place on your lifestyle.

The most common type of bariatric surgery performed in the United States, during the Roux-en-Y procedure a Penn surgeon divides a small gastric pouch from the upper portion of the stomach and attaches it directly to the small intestine, completely bypassing the larger part of the stomach.

In addition, Penn offers patients these other types of weight-loss surgery:

• Adjustable Gastric Band: This procedure involves placing an adjustable silastic band around the upper portion of the stomach to reduce food intake.
• Vertical Sleeve Gastrectomy: In this procedure, a sleeve-shaped tube is created from a small portion of the stomach and the majority of the stomach is removed.

All procedures performed by Penn's Metabolic and Bariatric Surgery Program are available using a minimally invasive approach, called laparoscopic-assisted surgery, that offers many benefits for patients including shorter recovery times and less post-operative pain. In addition, Penn offers robotic-assisted bariatric surgery for the adjustable gastric band and sleeve gastrectomy procedures. Penn's bariatric specialists are highly experienced in robotic-assisted surgery and have performed more than 500 robotic LAP-BAND procedures.

More Than Weight-loss Surgery

The Penn Metabolic and Bariatric Surgery Program is committed to delivering comprehensive care and providing each of its bariatric surgery patients with the tools for long-term success. In keeping with this commitment, the Penn Metabolic and Bariatric Surgery Program offers a host of monthly pre- and post-surgical support services for its patients. During these meetings, patients share their experiences with one another and receive support from the Penn bariatric community.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you learn more about weight-loss surgery at Penn and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program.

Register for this free event here.

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5 Weightlifting Myths

It’s really no secret: The key to keeping the weight off after bariatric surgery is eating healthy, well-balanced meals and working out on a regular basis.

If you are new to exercise, or just starting to work out after surgery, it’s important to incorporate both cardiovascular exercise and weight training exercises to maintain overall fitness.

Myth #1: Weight training will bulk me up

If you a woman who thinks weightlifting will make you look bigger, this one is for you.

Many women are afraid to lift weights because they are afraid they will bulk up, like some men do during weight training. Research has shown that most women simply do not have enough testosterone to increase their muscle mass to the point of looking bigger. To bulk up, or lift weights to become bigger, a woman would have to lift heavy weights while taking hormones or drugs to alter the way their muscles respond to the lifting.

Myth #2: Weight training takes too long

It takes is about 30 minutes a few times a week to complete a weight training routine. In fact, some gyms have areas dedicated to 30-minutes routines with equipment positioned so it is easy to go from one machine to the next.

Myth #3: Free weights are harder than machines

Both free weights and weight machines offer advantages and disadvantages. Some people feel more comfortable using machines because they don’t have to think about how they are positioned – the machine does it for them. Others enjoy free weights because they can isolate muscles better.

If you belong to a gym, schedule a session with a trainer to familiarize yourself with both free weights and weight machines. He or she can explain the differences between each type and help you create a routine that meets your needs.

Myth #5: Weightlifting is bad for my joints

Quite the contrary! The fact is, when you strengthen the muscles around your joints you put less pressure on your joints and will increase their health.

Weightlifting is a non-impact activity, which means it is less stressful than running or walking. Lifting weights can also improve your posture taking strain off your back and spine.

Do you lift weights at the gym? What benefits have you seen from weightlifting?

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Recipe: Spinach and Strawberry Salad

Perhaps no meal says “summer” better than a fresh, light salad.

This salad has a lot of spinach, fresh sliced strawberries and delicious, sweetened oil and vinegar dressing spiked with poppy and sesame seeds.

Spinach and Strawberry Salad

Serves 8
Ingredients

• 2 bunches spinach, rinsed and torn into bite-size pieces
• 4 cups sliced strawberries
• 1/2 cup vegetable oil
• 1/4 cup white wine vinegar
• 1/4 teaspoon paprika
• 2 tablespoons sesame seeds
• 1 tablespoon poppy seeds

Directions

1. In a large bowl, toss together the spinach and strawberries.
2. In a medium bowl, whisk together the oil, vinegar, paprika, sesame seeds, and poppy seeds. Pour over the spinach and strawberries, and toss to coat.

Serve alongside grilled chicken breast or on its own with a slice of crusty bread and a cool glass of unsweetened tea.

Nutritional Information
Amount Per Serving Calories: 235, Total Fat: 15.9g, Cholesterol: 0mg

Source: AllRecipes.com

Are you ready to commit to a healthier you? Learn how Penn Medicine can help you lose weight at a free information session.

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Benefits of Weight-Loss Surgery at Penn

Gary Korus, MD, FACS, is a Penn bariatric surgeon. In this video, he discusses the benefits of having weight-loss surgery at Penn Medicine.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program.

Register for this free event here.

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The 15-Minute Workout

If you only have 15 minutes to work out, Caitlin from Fit Fab Cities has the plan for you. You don’t need any gym equipment or weights, and you can repeat it for extra effort.

Here are Caitlin’s tips for getting started:

• Feel free to take as many breaks as you need.
• Beginners should go through once.
• Intermediate exercisers should go through the workout twice.
• Advanced, go through the routine three or four times.
• Take breaks between each round and make sure you drink plenty of water.

Five Minutes

• Any cardio activity you want – running, walking, elliptical or bike riding.
• At home, do a minute of high knees, a minute of jumping jacks, a minute of front kicks and the final minute running in place

Four minutes

• A minute of lunges or walking lunges
• A minute of mountain climbers
• Alternate for 4 minutes

Three minutes

• 10 pushups/rest
• 15 tricep dips/ rest
• Repeat for 3 minutes

Two minutes

• 30 seconds of regular squats
• 30 seconds of jump squats
• Repeat

One minute

• Plank

There you have it — a 15-minute workout, all within the comfort of your home. Remember to drink water, take lots of breaks and have fun!

Are you ready to commit to a healthier you? Join Penn Medicine for a free information session to learn about how Penn can help you lose weight. 

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What to Eat After Weight-loss Surgery

There is a misconception that after weight loss surgery, people can only eat tiny morsels of food, are malnourished and no longer enjoy food.

While patients do, in fact, need to restrict the amount of food they eat – especially in the first few weeks after surgery – most people can resume healthy, moderate eating.

Patients cannot eat large quantities of food they ate before surgery, because their digestive tract is physically different and can no longer accommodate large amounts of food.

Following surgery, meals will likely consist of two to four tablespoons of food. As you advance your diet, you should be eating "regular" food within six to eight weeks of surgery.

 

Smoothies, shakes and purees

Following weight-loss surgery at Penn, you meet regularly with a dietitian who offers nutritional support. And, since protein plays an important role in both the healing and weight loss process following surgery, it is recommended you incorporate high protein drinks that are low in fat and sugar into their diets.

As you are able to eat more and increase the variety in your diet, you should rely on high protein foods to help meet your protein goal as outlined by the nutrition team.

Try this recipe for a Banana Berry Smoothie.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

At this free session, you will learn more about weight-loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program.

Register for this free event here.

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