Upcoming Weight-Loss Surgery Information Sessions in June

For many people trying to lose weight, taking the first step can be the most difficult part of the process.

Whether it’s getting out of the door to head to the gym, or deciding to choose a healthier option at mealtime, once you take that first step, it can be easier to gain momentum toward a healthier lifestyle.

Weight-Loss Information Sessions at Penn Medicine for June 2013

Choosing to have weight-loss surgery is not an easy decision, but learning all of the facts is easy with Penn’s free weight-loss information sessions.

At a weight-loss information session, patients learn about the various options for weight-loss surgery and get to meet with the surgeons and clinicians who will help them every step of the way.

Learning about weight-loss surgery and getting all the information firsthand from experts at Penn Medicine can be empowering, and help you make a healthy decision that can have lifelong positive effects.

Mark your calendars for the following information sessions at Penn Medicine in June.

6/3: Penn Presbyterian Medical Center
6/4: Penn Medicine Woodbury Heights
6/5: Perelman Center for Advanced Medicine (across from the Hospital of the University of Pennsylvania)
6/10: Perelman Center for Advanced Medicine (across from the Hospital of the University of Pennsylvania)
6/12: Pennsylvania Hospital
6/13: Penn Medicine Valley Forge
6/15: Penn Presbyterian Medical Center
6/17: Perelman Center for Advanced Medicine (across from the Hospital of the University of Pennsylvania)
6/20: Penn Medicine Bucks County
6/24: Pennsylvania Hospital
6/26: Penn Medicine Cherry Hill
6/27: Perelman Center for Advanced Medicine (across from the Hospital of the University of Pennsylvania)

Register for a Weight-Loss Information Session at Penn

Learn more about weight-loss surgery at Penn during this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for a weight-loss information session here.

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Healthy Recipe: Walnut and Rosemary Oven-Fried Chicken

Get the crispy taste of fried chicken for less than 300 calories. Add kid appeal to this dish with a honey-mustard dipping sauce.

Walnut and Rosemary Oven-Fried Chicken

Yield: 4 servings (serving size: 1 cutlet)
Total: 25 Minutes

Ingredients

• ¼ cup low-fat buttermilk
• 2 tablespoons Dijon mustard
• 4 (6-ounce) chicken cutlets
• 1/3 cup panko (Japanese breadcrumbs)
• 1/3 cup finely chopped walnuts
• 2 tablespoons grated fresh Parmigiano-Reggiano cheese
• 3/4 teaspoon minced fresh rosemary
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• Cooking spray
• Rosemary leaves (optional)

Preparation

1. Preheat oven to 425°.
2. Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.
3. Heat a small skillet over medium-high heat. Add panko to pan; cook 3 minutes or until golden, stirring frequently. Combine panko, nuts, and next 4 ingredients (through pepper) in a shallow dish. Remove chicken from buttermilk mixture; discard buttermilk mixture. Dredge chicken in panko mixture.
4. Arrange a wire rack on a large baking sheet; coat rack with cooking spray. Arrange chicken on rack; coat chicken with cooking spray. Bake at 425° for 13 minutes or until chicken is done. Garnish with rosemary leaves, if desired.

Nutritional Information

Amount per serving
Calories: 292
Fat: 9.6g
Saturated fat: 1.6g
Monounsaturated fat: 1.6g
Polyunsaturated fat: 5.1g
Protein: 42.7g
Carbohydrate: 6.8g
Fiber: 0.9g
Cholesterol: 101mg
Iron: 1.6mg
Sodium: 471mg
Calcium: 66mg

Laraine Perri, Cooking Light, NOVEMBER 2012 

Lose Weight at Penn Medicine

Penn can help you lose weight for good. 

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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How to Stop Stress Eating

Do you eat in times of stress? Sadness? Happiness?

If you do, you are not alone. Emotional eating is a way we comfort ourselves when we need a distraction, or want to feel better.

Emotional eating is particularly difficult to manage when it is “triggered” by certain things like stress at work, anxiety, boredom, anger or a difficult relationship.

How do I Know If I am Stress Eating?

If you head to the refrigerator or pantry if you’ve eaten less than a couple of hours ago, you might want to ask yourself if you are really hungry. If the answer is no, then ask yourself, “Why do I want to eat?”

Once you identify why you want to eat, you can prepare yourself to face the situation again – without food, if possible.

If you are, in fact, hungry, try drinking a glass of water instead. Sometimes, when we think we are hungry, we are really just thirsty.

Why We Stress Eat

There is, in fact, good reason why we find ourselves eating our of emotion or stress.

When we are stressed, our bodies create the hormone cortisol. Cortisol is a hormone that makes you crave carbohydrates and fatty foods as if you needed the fuel to provide energy for the defense.

Eating may also be a way we distract ourselves from what is really bothering us. That is why it is so important to learn what causes emotional eating, not just how to deal with the after-effects of eating.

What to Do Instead of Stress Eating

It’s important to learn why you are eating before it happens. Only when you discover what is causing you to crave food, can you get to the root of the issue and deal with it head on.

Dealing with the emotions that trigger stress eating can be difficult, and you don't have to do it alone. Talking to a friend, therapist or someone you trust can be the first step in tackling emotional eating and getting back on track to your health. Professionals at Penn’s Stunkard Weight Management Program are recognized authorities in the treatment for weight loss and eating disorders.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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They've Lost More Than 430 Pounds!

When it comes to losing weight, the hardest part is usually taking the first step and committing to a program. Finding the inspiration for weight loss can be as easy as listing the reasons and people your weight loss will impact.

Reasons to Lose Weight:

For Your Health

Obesity, unhealthy eating habits, and lack of physical activity can have a huge impact on your health, putting you at a higher risk for type 2 diabetes, high blood pressure, high cholesterol, coronary artery disease, stroke, sleep apnea, and hormone/fertility imbalances. Since waist size affects health problems, focusing on losing weight, especially in your midsection, can greatly reduce your risk of getting these conditions.

For Your Kids

Do you quickly run out of breath while playing with your kids? Have a hard time keeping up with them in general? Losing weight can mean longer, more fun trips to the park, zoo, etc. Not only is staying healthy important to keep in pace with your energetic kids, but promoting healthy lifestyle choices is key to teaching your kids healthy habits to last a lifetime.

For Your Spouse

Remember that line in your wedding vows, “’til death do us part?” Your significant other wants you around for a long, long time. Staying motivated to get in shape is even better when done together – set a goal and help keep each other inspired and on track!

For An Important Event

Class reunion? Summer vacation at the beach? Your wedding? Whatever the reason, getting into a smaller size for an upcoming event is great motivation because it helps you stick with short term goals while creating long term healthy habits.

For YOU

There’s no better inspiration for weight loss than making you feel good about yourself. Not only will weight loss improve your physical health, it improves self esteem, mood, and gives you a fantastic feeling of accomplishment when you meet your weight loss goals.

What’s your inspiration for weight loss?

Read Stories About People Who’ve Lost Weight and Gained Health at Penn

Jackie Savoy lost 150 pounds, got off her hypertension medications and stopped suffering from sleep apnea.

Bruce Sachais lost 121 pounds, but gained more energy because his blood pressure went back to normal and began sleeping better due to improved sleep – without interruptions from sleep apnea.

Lisa Harris lost 160 pounds, and now is pain-free who no longer uses a cane to walk, or feels like health restrictions keep her from doing the things she loves. Lisa is a regular blogger on this blog, and recently wrote about a very important trip she took - and the proud accomplishment that came with it.

Robyn lost 150 pounds, and now enjoys a healthy lifestyle complete with Zumba classes and workouts with her daughter!

Robyn says: “Thank You Penn Medicine. I am blessed to have had the chance to change my life and find health again.”

 

 

 

Lose Weight at Penn Medicine

Penn can help you lose weight for good. 

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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Share Your Weight-Loss Success

Have you lost weight through weight-loss surgery at Penn or diet and exercise? What motivated you to lose weight? What tools did you find most helpful when you were losing weight?

Frequently, people learn from the life experiences of their friends, peers, even strangers. When going through the steps for bariatric surgery, patients can take comfort in knowing they are not alone. It helps to find that others have managed their care and want to offer support.

Click here to tell your own story.

As stories are received, they will be posted here so that you may read them to find support and encouragement, and to learn more about bariatric surgery at Penn.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.


Register for a free information session today.

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Healthy Recipe: One Ingredient Frozen Banana “Ice Cream”

If you are trying to eat healthier and watch your calories, but still want to satisfy a sweet-tooth craving now and then, look no further than your counter for some ripe bananas.

A ripe banana is at its sweetest and most intensely flavored when the peel is spotted. Believe it or not, when ripe bananas are frozen and pureed, they turn into a creamy textured blend that has a texture like soft serve ice cream.

It’s easy, requires no more ingredients than a few browned bananas, and you only need two kitchen tools - a blender or food processor and a spoon (a a freezer of course!)

How to Make Frozen Banana Ice Cream

1. Get some brown-spotted bananas. The bananas should not be completely black, but brown spots are good.
2. Peel the fruit and remove any bruised spots or brown tips. Also cut away any loose strings.
3. Freeze the bananas in a plastic bag – at least 3 hours or overnight.
4. Remove frozen bananas, and slice into chunks.
5. Puree in a food processor or blender.
6. Spoon into a small dish and eat immediately for a soft serve treat.
7. Freeze the remaining puree to enjoy at a later time.

That’s it! You don’t need any cream or sweeteners to make this
energy-boosting tasty and healthy treat.

Each large banana (approximately 8 inches) contains about 120 calories, 0 grams of fat, 31 grams of carbohydrates including 16 grams of sugar, 3.5 grams of fiber and 1.5 gram of protein.

Bananas are also an excellent source of potassium.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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Choose the Perfect Workout Shoe

Want a secret to help avoid injuries and pain while working out? Choose the right shoe.

When it comes to starting a workout and making sure things like shin splints and foot pain don’t derail your efforts, the right shoe can make a world of difference.

Here are some general guidelines when choosing a shoe for your workout.

Best Shoes for Walking

The great thing about walking is that you can do it anywhere – as long as you have your walking shoes.

A walking shoe should be flexible with a relatively flat heel. Try to avoid any type of “cross trainer” shoe, as they might not be flexible enough to support the natural movement of your foot as you walk. Also, aim for a shoe with a slightly smaller heel, rather than a bigger flared heel.

Best Shoes for Running

If you are serious about running, or plan to run routinely, your best bet is to be fitted for a proper running shoe by a professional at a running shoe specialty store. There, they will be able to tell if your foot is neutral, over-pronated (leans in) or supinates (leans out) as you run. Also, the type of arch you have on your foot, as well as your weight will make a difference in what type of cushioning you require.

Finally, your shoe specialist may recommend you get a shoe ½ size larger than what you normally wear to account for your toes, which may push forward as you hit the ground running.

Best Shoes for Zumba, or Classes at the Gym

Gym group classes usually involve a lot of different movements from running to dancing to balancing and shifting. This is why having a good cross trainer is important. A good cross training shoe will provide the right amount of cushioning and stability you need to keep you moving with the music.

Best Shoes for Biking or a Spinning Class

When biking either in the spinning studio or on the road, it’s important to have a stiff sole that can keep your foot flat and even the pressure on your arches as you push on the pedal.

Special cycling shoes may cost more than your average workout shoe (can be upwards of $150 for a good pair), and they “clip in” to the pedals. The clips force the ball of your foot to be the main “pressure point” as you cycle your pedals. Clips also keep your knee in line, so that the line of force is always exerted in the proper place.

If you aren’t sure you are 100 percent committed to cycling, try to pick a good cross trainer shoe with a stiffer sole to keep your foot stable while pedaling.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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5 Ways to Exercise With Your Kids

For many people, children can be a great motivator to lose weight and get fit.

Whether you want to be a healthy role model for your children, or you just want to be fit enough to chase them around the playground, kids’ endless energy can inspire you to get moving and get more energy to keep up with them.

Plus, when you are active with your children, you are setting a good example to be healthy and exercise.

Here are five ways you can get some exercise in while you’re playing with – or chasing – your children.

Use the Playground as Your Outdoor Gym

It's easy to sit on the bench and watch the little ones play on the playground, but it’s more challenging to get in a workout while they play.

Use the monkey bars for pull-ups, use the bottom of a slide for triceps dips, or get on the ground for some push-ups. You don’t need fancy equipment to strength train – your own body will do just fine. So make the most of the time at the playground and get moving.

Invest in a Jogging Stroller

Can’t get a sitter to watch the kids while you work out? Take the kids with you!

Unlike the plastic wheels in a typical stroller, jogging strollers have air0filled tires, which means they are easier to push during a jog – even on a mulched trail in the park or a gravel walkway.

They are also easier to direct and have safety features like a brake strap and reflectors built into their design so you can feel safe walking and jogging with your baby.

Some areas even offer special “Stroller Workout” classes at local parks that incorporate the baby jogger (and your baby) in the workout. Check your local parks’ websites to see if they are offered near you.

Play!

Sure, it sounds simple, but you can get a great workout playing soccer, basketball – even tag – with your kids. Or take out the bikes for a family bike ride. Kids not old enough to ride on their own? Push them in a tricycle, or help them learn to ride their own bike.

Aim for at least 30 minutes of cardiovascular exercise to get the biggest benefit - even if it means you’re “It” for the duration of the game.

Dance

There is nothing wrong with an impromptu dance party in the kitchen with your kids! While you dance your way through a workout, make sure to incorporate some squats, lunges and core moves to ensure you’re working out your entire body.

Use Your Kids as Weights

Like any weight, kids can help you strengthen your muscles! Put your baby in an over-the-shoulder carrier and go for a walk, or do some simple leg lunges and squats. You’ll need the strength when he gets bigger and you’re lifting him in and out of the crib.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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Losing Weight With Your Spouse

Remember the day you got married? You promised to love each other in sickness and in health. And, you may not have realized it, but you also promised to gain weight… together.

A Canadian study showed that people who live together, or spouses, tend to have similar body mass indexes (BMIs). Also, if a shared environment is conducive to weight gain, like having a full stocked pantry of unhealthy foods, risk of obesity increases.(1) 

So what can you do to combat the inevitable? Here are some ways to lose weight with your spouse.

Be an Example

Sometimes, to initiate change, one person needs to take the first step. If you are ready to change, but your spouse is not, start leading by example. Carve out time in your day to work out, and choose to make recipes that are healthy for the whole family. If you do the grocery shopping, make some small changes by adding more fruit and vegetables to your cart. By having healthier options in the house, you – and your spouse – may be more likely to choose healthier foods.

…But Don’t Nag

There is a fine line between leading by example, and expecting your spouse to pick up on your new-found good habits instantly. Ask her to join you for a walk, or offer him a healthier option for a snack, but don’t point out all the wrong he or she is doing to his or her own diet. In the end, they could come to resent your healthy ways, and insist on sticking to their routine habits anyway.

Set Goals Together

Be honest with each other about expectations and set goals so the both of you have something to work towards.

Some weight –loss goals might be taking a vacation together, registering for a local 5K race together, purchasing a piece or workout equipment, or trying a new restaurant for a healthy dinner out.

Meal Plan Together

Choose recipes both of you enjoy, and offer to try something new once a week.

Plant a Garden Together

There’s something about growing your own garden of fruits and vegetables that can inspire you to eat healthier. Challenge yourself with new recipes from your garden, or plant your favorites so you know you’ll always have things you like fresh from your backyard.

Work Out Together

Work out together while adding a healthy dose of competition and you have a winning team! You and your spouse promised to support each other the day you married, but you can also bring those vows into your workouts. Challenge each other to increase the intensity and duration of your work outs.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

(1)Katzmarzyk PT, Perusse L, Rao DC, Bouchard, C. Spousal resemblance and risk of 7-year increases in obesity and central adiposity in the Canadian population. Obes Res. 1999; 7: 545-51.

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Fast Food – A Real Addiction?

While jury is still out on the existence of a real addiction to fast food, some scientists suggest that the high fat, salt and sugar content of fast food may increase the addictive potential (1).

And fast food tastes good, which makes people want it even more.

Conquer Your Fast Food Addiction

If you find yourself pulling up to the take out window at a fast food restaurant more often than you’d like, here are some tips to help control your fast food addiction.

1. Keep healthy non-perishable snacks on hand all the time so when you are hungry, you don’t need to resort to fast food. Good options include 100-calorie pack unsalted almonds, protein bars, or fresh fruit.
2. Limit fast food to emergencies, when you are out on a road trip, for example, and need to stop for something quick to eat.
3. If you must eat fast foods, eat healthier options. Choose salads with light dressings, grilled chicken sandwiches on whole wheat bread, open faced sandwiches, chili, and unsweetened beverages. Skip the fries and avoid super-sized portions.
4. Feel comfortable making special requests. Ask for light dressings on the side, whole wheat bun, grilled not fried, extra vegetables on sandwiches, hold the cheese and sauce.
5. Know what you’re eating. Read up on the nutritional value of the fast food you enjoy- once you see the caloric content you may think twice before indulging.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

(1)Is Fast Food Addictive?; Garber AK, Lustig RH. Curr Drug Abuse Rev. 2011 Sep;4(3):146-62.

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Can You Be a Vegetarian and Have Weight-loss Surgery?

Cara Stewart, RD, LDN, is a member of the Penn Metabolic and Bariatric Surgery team. In this blog post, she discusses vegetarianism, and why being a vegetarian isn’t a roadblock to weight-loss surgery.

Well-planned vegetarian or vegan diets are appropriate for the weight-loss surgery patient. A recent study at the University of Oxford in England reveals that the risk of hospitalization and death from heart disease is 32 percent lower in vegetarians than in people who eat meat and fish.

Researchers say that the health benefit is likely related to having lower blood pressure and cholesterol. While following a vegetarian diet is likely not enough to prevent heart disease, choosing more meatless meals can decrease your intake of saturated fat and cholesterol, as well as increase your intake of heart-healthy unsaturated fats and fiber.

What’s the Difference Between a Vegetarian and Vegan Diet?

A vegetarian diet excludes meat, poultry and seafood. A vegan diet additionally excludes eggs and dairy. While these foods are staple protein sources for people who have had weight-loss surgery, there are a wide variety of plant-based protein sources from which to choose. It is important to carefully plan a post-op vegetarian or vegan diet with a registered dietitian to ensure adequate protein intake. Since plant-based foods are less protein-dense, vegetarian, and especially vegan patients, may need to use protein supplements for a longer period of time to meet the daily goal of 60 to 80 grams of protein per day.

If you are a vegetarian or vegan and are pursuing or have had weight-loss surgery, talk to one of the program dietitians about how to maintain a healthful diet and consume nutritionally balanced diet after bariatric surgery.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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Tips to Cut Sugar Out of Your Diet

The average American consumes about 34 teaspoons of sugar a day – more than three times the recommended daily amount! If you’d like to make a healthier lifestyle change, consider cutting down on your sugar intake.

Why We Eat Sugar

We may not be aware of it directly, but when we are tired or feeling sluggish, our body craves carbohydrates for energy. Sugar is – you guessed it – a carbohydrate.

Carbohydrates aren’t the enemy though. It’s the refined added sugars that can be dangerous. There is a long list of “added sugars” include high fructose corn syrup, white sugar, brown sugar, corn syrup, corn syrup solids, raw sugar, malt syrup, maple syrup, fructose sweetener, liquid fructose, honey, molasses, anhydrous dextrose, crystal dextrose. .

Foods containing simple sugars may offer a quick burst of energy, but when the body metabolizes sugar quickly, blood sugar levels may dip suddenly, and cause the body to want(or crave) more carbohydrate to increase the blood sugar.

Sugar Hides Everywhere

It’s hard to believe, but sugar – and its aliases – hides in all food from bread and mustard to yogurt and juice. While it may be difficult to remove all sugar from your diet, it’s easier to focus on the sugars you can control, such as using less table sugar in coffee or tea, drinking fewer sodas, sports drinks, or sugar sweetened juice drinks, and consuming fewer or smaller portions of desserts, ice cream and candy. Also use the “Nutrition Facts” label on food to identify just how much sugar is in a serving of food or beverage. The ingredient list will tell you what type of sugar the product contains.

Cutting Out the Sweet

If you want to cut out the sugar in your diet, first start slowly. Lower the amount you add in your coffee, trade your soda for a glass of water, and switch to a lower-sugar cereal for breakfast. Try adding more protein to your diet to keep up energy levels, and if you must have something sweet, reach for a healthier snack like a banana or apple with peanut butter.

Cutting sugar out of your diet can be challenging because so many of us are used to adding sugar to our diet. But, once you break yourself of your sugar habit, you will probably find you have more energy, and may even see the numbers on your scale go down.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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Lisa Speaks! Motherhood Before and After Losing 166 Pounds

Lisa Harris of Clementon, NJ, was a self-proclaimed “yo-yo” dieter her whole life. Moved by her father’s dying request to get healthy, Harris had gastric bypass surgery at Penn Medicine with Alan Schuricht, MD, FACS.

Springtime is a reminder of new beginnings. Dormant trees wake up, migrating birds return, and we begin celebrating important things, such as honoring special women on Mother’s Day.

In August, 2010, shortly after my father passed away, I took my two teenagers on an impromptu vacation to an amusement park about three hours away. I didn’t realize the physical toll it would take on me. I made sure that we left the hotel extra early each morning so we could get to the park well before it opened. My reason was simple: Get the best parking spot possible so I didn’t have to walk so far.

Unfortunately, the walking inside the park was worse than any parking lot. At least the parking lots were flat. In the park I had to deal with hills and steps. Day one was exhausting. By day two, I’d pulled my dad’s cane out of my car and was using that for assistance. I watched as my kids rode roller coasters and other thrill rides. Many of the rides had a “test seat” near the entrance, so people of questionable size could try before they waited in the long lines. I tried one seat with dismal results, and decided that I would try no others. I could feel people staring at me.

Lisa, 3 weeks post-op.

My obesity was embarrassing to me, and though they never said it, I’m sure it was embarrassing to my children. I purposely avoided activities at their schools so their friends wouldn’t see me. As a mother who wanted to be very involved in her children’s lives, my self-imposed exile hurt all of us in one way or another.

Less than nine months later, I was on an operating table in Pennsylvania Hospital, in the skilled hands of Dr. Alan Schuricht. My gastric bypass was done a couple weeks before Mother’s Day in 2011. I was three weeks post-op when my daughter attended her senior prom. When we took pictures before the prom, I half hid behind her. Less than two years later, I was able to fit into her prom gown!

Lisa - in her daughter's dress!

Since then, I’ve adopted a new, healthier lifestyle. Just last weekend, I accompanied my son’s high school percussion team on a trip to Wildwood, NJ. On Saturday morning, I decided to go to a local convenience store to get fruit for my breakfast. My smart phone told me it was .4 miles from the motel. Drive or walk? No brainer! I walked it. My car remained parked from the time I arrived in Wildwood until the trip was over. I walked everywhere I needed to go.

I recently passed the two-year mark from my surgery. Since then, I’ve lost 166 lbs. I look back on years past and sometimes it saddens me, realizing how much of my kids’ childhoods that I purposely missed. Now that I’ve entered a new phase of my life, I’m determined to never again let my weight be an issue. I’m finally able to keep up with my kids. Sometimes they can’t keep up with me! I’m trying to influence them to lead healthier lives too, with less processed foods and a LOT less fast food, and more fruit and vegetables. Together, we’re a healthier, more active family.

My new life means that I’ll be around for many more Mother’s Days. Every weight-related health issue I had is now gone. Best of all, I’m not afraid to be out in public anymore!

Lose Weight at Penn Medicine

When Lisa decided to gain her health for good, she took the first step by joining an information session about weight-loss surgery at Penn.

You, too, can learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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Does Hypnosis for Weight Loss Work?

Have you ever seen hypnosis for weight loss advertised as a surefire way to lose weight for good? Some people are putting their minds in the hands of hypnotists in the hopes hypnosis for weight loss will help them shed pounds.

In fact, some hypnotists are using hypnosis to walk patients through a weight-loss surgery procedure in hopes the sessions will trick the mind into thinking they’ve had the surgery and, thus, need to eat much less.

But does it really work?

“Unfortunately, there is very little evidence to suggest that hypnosis can help people lose a significant amount of weight or maintain those weight losses in the long term,” said Dr. David Sarwer, member of the Penn Metabolic and Bariatric Surgery Team and Director of the Stunkard Weight Management Program.

Bottom line: Hypnosis for weight loss may help in the short term, but for long-term success, an overall lifestyle change through diet and exercise is the only way to lose weight for good.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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150 Pounds Gone with Penn Medicine

It was a day that was supposed to be filled with joy and excitement for her granddaughter, who was graduating from Junior high school. For Robyn Irving, it was a joyous day, but it was also one that was filled with embarrassment.

“I was in the auditorium, looking for a place to sit that would accommodate my 397-pound body,” remembers Robyn. “I attempted to squeeze into one of the seats, but was unable to fit. I felt so embarrassed. A member of the school staff placed an armless chair in the back of the auditorium for me. There I sat far away from the graduation program barely able to see and hear my granddaughter at such a proud moment in her life."

A week later at a routine check-up, Robyn’s family physician told her she was borderline diabetic, and that her blood pressure was extremely high.

“That diagnosis scared me,” she says. “I knew I needed help. I wanted to live.”

Advice From A Friend

Robyn’s co-worker had gastric bypass surgery at Penn Medicine, and offered her advice and support when Robyn asked her about her experience.

“After that conversation, I made an appointment for a consultation with Dr. Williams, who felt I was a good candidate for gastric bypass surgery,” she says.

Robyn struggled with her weight most of her life. She tried popular weight-loss programs and even diet pills. “I would always get off to a great start,” she notes, “but then I would just gain the weight back plus more.”

With the support of her primary care physician, Robyn began her journey to heath.

Bypass: Before and After

At 58, Robyn was 397 pounds and was wearing a size 6X in scrubs that were specially ordered for her at her job at Children’s Hospital of Philadelphia.

But it wasn’t the size of her clothing or number on a scale she set her sights on, it was the seat belt in her car.

“At almost 400 pounds, I couldn’t fasten it,” she says. “It was a daily reminder that my weight was not only a health concern, but a safety one as well.”

Robyn had gastric bypass surgery on January 9, 2012, and since that date, she has seen many milestones.

"I am so grateful to have had a wonderful team of nurse practitioners, and nutritionist who helped me through every milestone that waited ahead of me," says Robyn.

“So far, I have lost 150 pounds, my pre-diabetes status is gone, and my blood pressure is normal,” she says. “I take great delight at being able to buckle my seat belt in my car now.”

Robyn also enjoys taking Zumba classes, walking, line dancing and working out at the gym with her daughter.

“I’ve discovered new foods too,” she says. “Spaghetti squash is one of my favorite things to make. I just cut up some chicken breast to have with it, and throw some low sodium tomato sauce on top for a great meal. Learning to shop and read labels at the supermarket has been a great experience also.”

Everyone is proud of Robyn, including her granddaughter whose graduation ceremony inspired the healthy lifestyle change.

“I had great support teams from my family, friends and church family who encouraged me and cheered me on when I needed that extra push to stay in it to win it. I shared my story in church and was able to show them my journey from the 6X scrubs,” says Robyn.

“Thank You Penn Medicine. I am blessed to have had the chance to change my life and find health again.”

Lose Weight at Penn Medicine

Penn can help you lose weight for good. 

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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Healthy Recipe: Colorful Quinoa Grecian Salad

Danielle Rosenfeld, MS, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, shares with us a recipe for quinoa salad. 

Quinoa (pronounced "keen-wa") is a grain-like seed that has recently gained popularity for its unique super food qualities.

Originally found in ancient Peru, this nutty seed is packed with protein and nutrients making it a great choice for vegetarians and vegans as well as individuals following a gluten-free diet. It looks similar to couscous, however has a nuttier and more complex flavor.

Quinoa is a complete protein, meaning that it contains all of the essential amino acids, including lysine. Many grains lack lysine, so quinoa an excellent addition to the diet. It is also rich in iron, vitamin E, potassium, fiber and magnesium.

Quinoa is a great substitute for other grains in the diet. While there are hundreds of varieties, the three main ones that you will see on your supermarket shelves are white, red and black quinoa. These varieties are widely available in prepackaged containers as well as bulk bins.

Learn how to cook quinoa here. 

Colorful Quick Quinoa Grecian Salad

Source: Cooking Light, APRIL 2006
Yield: 10 servings (serving size: 1 cup)

• 2 cups uncooked quinoa
• 3 cups fat-free, less-sodium chicken broth
• 2 tablespoons extra virgin olive oil
• 1 teaspoon minced fresh mint
• 1 teaspoon grated lemon rind
• 2 teaspoons fresh lemon juice
• 1 teaspoon sherry vinegar
• 1/2 teaspoon sea salt
• 1 cup cherry tomatoes, quartered
• 1 cup thinly sliced radicchio
• 1/2 cup chopped yellow bell pepper
• 1/2 cup chopped English cucumber
• 1/3 cup (about 1 1/2 ounces) crumbled reduced-fat feta cheese
• 3 tablespoons chopped pitted kalamata olives
• 1 tablespoon minced shallots

Preparation

1. Place quinoa in a large bowl; cover with water. Let stand 5 minutes; rinse well, and drain.
2. Bring broth to a boil in a large saucepan; stir in quinoa. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Uncover; fluff with a fork. Cool to room temperature.
3. Combine olive oil and next 5 ingredients (through sea salt) in a large bowl. Add cooled quinoa, tomatoes, and the remaining ingredients; toss well.

Nutritional Information
Amount per serving
Calories: 186
Calories from fat: 30%
Fat: 6.3g
Saturated fat: 0.9g
Monounsaturated fat: 3.9g
Polyunsaturated fat: 1.2g
Protein: 5.9g
Carbohydrate: 25.1g
Fiber: 3.1g
Cholesterol: 1mg
Iron: 2.5mg
Sodium: 367mg
Calcium: 37mg

Like this recipe? Check out more healthy, flavorful recipes featured on our blog below:

• Cinnamon Roll Protein Shake- 150 calories per serving!
• Chicken Souvlaki with Tzatziki Sauce - Under 220 calories per serving!
• Spinach Cheese Bake - About 150 calories per serving!

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Upcoming Weight-Loss Information Sessions in May at Penn Medicine

For many people trying to lose weight, taking the first step can be the most difficult part of the process.

Whether it’s getting out of the door to head to the gym, or deciding to choose a healthier option at mealtime, once you take that first step, it can be easier to gain momentum toward a healthier lifestyle.

Weight-Loss Information Sessions at Penn Medicine for May 2013

Choosing to have weight-loss surgery is not an easy decision, but learning all of the facts is easy with Penn’s free weight-loss information sessions.

At a weight-loss information session, patients learn about the various options for weight-loss surgery and get to meet with the surgeons and clinicians who will help them every step of the way.

Learning about weight-loss surgery and getting all the information firsthand from experts at Penn Medicine can be empowering, and help you make a healthy decision that can have lifelong positive effects.

Mark your calendars for the following information sessions at Penn Medicine in May.

• 5/8: Pennsylvania Hospital with a bariatric surgeon
• 5/9: Penn Medicine Valley Forge with Dr. Noel Williams, director of the Penn Metabolic and Bariatric Surgery Program
• 5/13: Hospital of the University of Pennsylvania with a bariatric surgeon
• 5/16: Penn Medicine Bucks County with Dr. Gary Korus
• 5/18: Penn Presbyterian Medical Center with a bariatric surgeon
• 5/20: Hospital of the University with a bariatric surgeon
• 5/22: Penn Medicine Cherry Hill with Dr. Alan Schuricht
• 5/28: Hospital of the University with a bariatric surgeon
• 5/29: Penn Presbyterian Medical Center with a bariatric surgeon

Register for a Weight-Loss Information Session at Penn

Learn more about weight-loss surgery at Penn during this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for a weight-loss information session here.

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Lisa Speaks: Dating After a Major Weight Loss

Lisa Harris of Clementon, NJ, was a self-proclaimed “yo-yo” dieter her whole life. Moved by her father’s dying request to get healthy, Harris had gastric bypass surgery at Penn Medicine with Alan Schuricht, MD, FACS. In this part two of her story, Lisa discusses what happened when she stopped being so self conscious, and started opening her mind the possibility of a relationship. Read the first part to Lisa's story here.

I started communicating with one man early on and considered him a good friend. He didn’t seem to be the “type” I was always interested in. But we had a shared love of animals, football and hockey so emails and text messages were based around that. Then one day I posted a picture of the shoes I wore to work that day – sequined sky-high pumps that are black with red skulls on them. Liam commented on the picture, asking what they were connected to. So I texted him a full-length picture of myself. That in itself took a great deal of courage, and I figured I’d never hear from him again. Wrong… we texted the rest of the day, he ended up calling me at 11 pm and we were on the phone until 3 am, with a date lined up for the following night. I was as giddy as a teenager!

I’d arranged to meet Liam at a diner. We had coffee and ordered appetizers. Conversation flowed freely, and sometime during that first meeting, something clicked. Somehow I just knew… two days later was our second date, and we’ve been in an exclusive relationship since. I told Liam about my surgery on that second date. Mostly because he’d asked to link to me on Facebook, and I didn’t want him to see my progress pictures without having the story behind them first. His reaction surprised me. At first, he said “OK, so?”as if it wasn’t a big deal to him.

Turns out, it’s not.

Now that he understands what I’ve done to reclaim my life, he tells me all the time how proud he is that I’ve done this. He’s very supportive. Of course, the first time he said I had a “smokin’ hot body” (his words, NOT mine!) I had to keep from laughing. My obese brain STILL sees 357 pounds in the mirror at times.

I’ve met his family, and he has met my teenagers. His mother commented that I eat like a little bird. What she didn’t know is that this little bird used to eat like a vulture! I called my mother to tell her about my new boyfriend, and the only way I could think of to describe Liam and my new found love is that he is nothing I ever thought I wanted, but everything I ever needed. I’ve learned many things recently. The most important of all is that I am worthy of a full, wonderful relationship where I am loved and respected. And the feeling is VERY mutual.

Some of the other things I’ve learned while dating as a post-op patient:

1. If you’re using an online dating service, arrange to meet at a coffee shop, diner, or restaurant. Be safe and don’t give out your home address or any other personal information until you know and trust the other person.
2. You don’t have to tell everyone about your surgery. When the time is right, you’ll know.
3. It’s OK to go to restaurants. “I’m really not hungry tonight” can go a long way. Order off the appetizer menu, or get a small chef salad.
4. Watch out for alcohol. Don’t drink if you’re out, especially if you’re driving somewhere. Alcohol hits the bloodstream of a gastric bypass patient faster than “normal” people.
5. Discuss your surgery and any side effects when you’re comfortable. For me, the biggest issue is the amount of loose skin I have. If your partner loves you, the skin isn’t going to bother them.
6. Be honest with yourself. Be honest with others.
7. In order to love someone else, it’s important to love yourself. Take some time for yourself, get a pedicure, manicure, new hairstyle, etc… once you feel good about how you look and are comfortable, dating will be much easier.

Don’t be afraid to take a chance. The best things in life happen when we least expect them. 

Lose Weight at Penn Medicine

Lisa began her 150+ pound weight-loss journey by going to a free Penn Medicine weight-loss information session, and you can too.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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15 Things to Do Instead of Bingeing

When you are on the verge of a binge, or you feel like you are about to finish a bag of chips… that you just opened… it can be helpful to have a go-to list of things to do instead of eating.

“One of the best things you can do if you feel like you are about to overeat or binge is to remove yourself from whatever environment you are in at the time,” says Dr. David Sarwer, member of the Penn Bariatric and Metabolic Surgery Program and Director of the Stunkard Weight Management Program. “If you can distract yourself with another activity for 20 to 30 minutes, the urge to binge may disappear.”

Here are 15 things you can do if you feel a binge coming on. Some of these are obvious, but sometimes it's helpful to have them written down.

1. Go for a walk.
2. Write in your weight-loss blog.
3. Check the mail.
4. Call someone special like a friend, parent or spouse.
5. Clean something.
6. Weed your garden.
7. Drink a glass of water.
8. Challenge yourself to see how long you can hold a plank position.
9. Log on to Pinterest and get some visual inspiration from Penn’s Weight-Loss Tip Board.
10. Clean out your closet.
11. Remind yourself how far you’ve come.
12. Remind yourself how a binge makes you feel.
13. Say a prayer or meditate.
14. Write an email.
15. Share your status with your friends on Facebook, or join Penn Weight Loss on Facebook for support.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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How to Eat Healthy on a Budget

Eating healthy doesn't have to mean blowing your family budget on a week’s worth of groceries.

The keys to eating healthy for less are planning what you will eat, purchasing groceries and food based on what is on sale, and preparing your own food rather than replying on processed foods or eating out at restaurants.

Research has shown that a diet rich in healthy fruits and vegetables can help you maintain a healthy weight and decrease your risk for cancer and disease.

But how can you eat well without breaking the bank? Here are some tips to help.

Buy What’s In Season

When in season, fresh vegetables and fruits are less expensive than other times of the year. In fact, your local farmer’s market may offer great deals on local produce. In the spring, enjoy asparagus, artichokes, peas and berries. In the summer, enjoy tomatoes, cucumbers, peppers and peaches. In the fall and winter, enjoy squash, dark leafy greens, sweet potatoes and citrus fruit.

Try Canned or Frozen

Canned fruit in 100 percent fruit juice with no added sugar can be a great alternative to fresh fruit. Steer clear of fruits packaged in syrups as they add sugar.

Frozen vegetables are another great option. If you do choose canned vegetables, aim for those with no added or low sodium.

Buy in Bulk

It’s almost always cheaper to buy in bulk when food is on sale. Consider buying family packs of chicken breast or fish, and freezing into individual or smaller servings.

Go Meatless

Meat is expensive, but you can still get a good amount of protein from other non-meat products like beans, eggs and cheese. If you are a meat-lover, aim for one day a week you go meat-free.

Clip Coupons- or Add them Online!

You don’t get the Sunday paper? No worries! There are plenty of places you can download coupons for free!

Coupon Cabin finds deals for you in stores and coupons offered for brand name products.
Coupons.com lets you virtually “clip” coupons and then print them out all at once.

And, with SavingStar, you can “add” coupons to your store loyalty cards. When you purchase the product, the savings go into your account, which you can draw from once your account reaches $5.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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