Upcoming Weight Loss Surgery Information Sessions at Penn in July

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 July 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 July.

• 7/1: Penn Presbyterian Medical Center
• 7/8: Hospital of the University of Pennsylvania (Perelman Center for Advanced Medicine)
• 7/10: Pennsylvania Hospital
• 7/11: Penn Medicine at Valley Forge
• 7/15: Hospital of the University of Pennsylvania (Perelman Center for Advanced Medicine)
• 7/16: Penn Medicine at Radnor
• 7/18: Penn Medicine Bucks County
• 7/20: Penn Presbyterian Medical Center
• 7/22: Pennsylvania Hospital
• 7/23: Hospital of the University of Pennsylvania (Perelman Center for Advanced Medicine)
• 7/24: Penn Medicine Cherry Hill
• 7/30: Hospital of the University of Pennsylvania (Perelman Center for Advanced Medicine)

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: Strawberry and Spinach 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

Lose Weight at Penn Medicine

Penn can help you lose weight.

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: Sweet and Savory Watermelon Salad

Instead of offering the traditional watermelon wedges at your Fourth of July celebration, branch out with this sweet and savory watermelon salad featuring cubed watermelon, red onion, kalamata olives, mint, and feta cheese. Even with all the added flavorful ingredients, it still weighs in at only 46 calories per 1/2-cup serving.

Sweet and Savory Watermelon Salad

Yield: 12 servings (serving size: about 1/2 cup salad and about 1 1/2 teaspoons cheese)
Ingredients

• 1/2 cup chopped red onion
• 3 tablespoons fresh lime juice (about 2 limes)
• 4 cups cubed seeded watermelon
• 1/4 cup pitted kalamata olives
• 1/4 cup finely chopped fresh parsley
• 1/4 cup finely chopped fresh mint
• 1/2 cup (2 ounces) feta cheese, crumbled

Preparation
Combine onion and juice in a medium bowl; let stand 10 minutes. Add watermelon, olives, parsley, and mint. Cover and chill 1 hour. Sprinkle with cheese.

Brad Birky, SAME Café, Denver, Colorado, Cooking Light
JUNE 2008

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Half Her Size! From Obese to Triathlete

Chiara Gravell is about to compete in her fourth triathlon.

While it's an achievement in itself, it’s an even greater achievement because just 2 years ago, Chiara weighed nearly 300 pounds.

“I had always been heavy, and up and down on the scale for most of my life,” says the Delaware resident who at one time, lost 100 pounds. “Even though I was always athletic, I could not lose weight and maintain my loss.”

Determined to succeed, Chiara made an appointment with Penn weight-loss surgeon Noel Williams, MD.

“I was committed to make this work, and we decided the sleeve gastrectomy, or gastric sleeve surgery, was the right procedure for me,” says Chiara.

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

Sleeve gastrectomy 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.

But before she could have the surgery, Chiara would have to go through routine medical testing that included a sleep study, cardiovascular exam, and a physical exam.

“Fortunately, there were no issues yet,” says Chiara. “I was a pretty healthy 300-pound woman.”

Big Changes, Healthier Life Ahead

Sleeve gastrectomy is performed laparoscopically and, as was Chiara’s case, can be performed via robotic surgery.

Chiara had the surgery in September, 2011.

“Nine weeks after the surgery, my husband and I flew to Europe for a vacation,” says Chiara. “It was the first time in a long time I could fly and buckle my seat belt without an extender.”

Chiara and her husband spend 3 weeks in Europe. As you can imagine, they did a lot of walking… and eating.

“The first thing I noticed during our vacation was that I could walk for hours without my feet hurting,” she remembers. “I thought everyone’s feet were supposed to hurt, but it was my weight that made walking so difficult for me in the past.”

Chiara also learned how to travel and eat out with her new nutrition requirements.

Chiara finishing a race!

“I ate what I would normally eat while not on vacation, but just had much smaller portions,” she remembers. “I would only eat about ¼ of what was given to me.”

Chiara lost weight on that trip, and continued to lose weight. She soon discovered running and began to compete first in 5k races, then a 10k, ½ marathons and now, triathlons.

“I connected with other people who have had weight-loss surgery and compete in races through Facebook, and we all support each other,” says Chiara. “Racing keeps me motivated to keep working out.”

Today, having lost 150 pounds, Chiara is literally half her size, and she continues to lose weight.

“Surgery is a weight-loss tool,” says Chiara. “Go to an information session, learn all of your options, and stay committed to a healthier lifestyle.”

Lose Weight at Penn Medicine

Penn can help you lose weight.

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: Pefect for Summer- Green Bean, Chickpea, and Tomato Salad

The salad holds well and can be tossed a few hours in advance--but leave out the salt until close to serving time, since it will cause the tomatoes to release their juice. Blanch the green beans up to a day ahead, and keep refrigerated.

Green Bean, Chickpea, and Tomato Salad

From: Martha Rose Shulman, Cooking Light
JULY 2004

Yield: 6 servings (serving size: 1 1/3 cups)

Ingredients

• 2 cups green beans, trimmed (8 ounces)
• 4 cups coarsely chopped tomato (about 2 1/2 pounds)
• 1 cup thinly sliced red onion
• 1/2 cup (2 ounces) crumbled feta cheese
• 2 tablespoons chopped fresh mint
• 2 tablespoons red wine vinegar
• 1/2 teaspoon salt
• 2 1/2 teaspoons extra virgin olive oil
• 1/4 teaspoon black pepper
• 1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained

Preparation
Place the beans in a large saucepan of boiling water, and cook 3 minutes. Drain and plunge beans into ice water. Drain.

Combine beans, tomato, and remaining ingredients in a large bowl; toss well to combine.

Nutritional Information
Amount per serving
Calories: 157
Calories from fat: 29%
Fat: 5.1g
Saturated fat: 1.8g
Monounsaturated fat: 2g
Polyunsaturated fat: 0.8g
Protein: 6.2g
Carbohydrate: 24.4g
Fiber: 5.9g
Cholesterol: 8mg
Iron: 2.1mg
Sodium: 463mg
Calcium: 91mg

Lose Weight at Penn Medicine

Penn can help you lose weight.

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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Choosing Milk Alternatives

Danielle Rosenfeld, MS, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses milk alternatives for those who don't enjoy, or can't drink milk.

Lactose is a natural sugar found in milk products and requires the enzyme lactase to be digested properly. At least 60 percent of the population lacks adequate amounts of this enzyme and may experience unpleasant symptoms after consuming dairy products, such as bloating, gas, and changes in bowel habits. Luckily, there are a variety of delicious, nutrient- packed milk alternatives available for those of us with lactose intolerance or milk allergies. Make sure to purchase unsweetened to avoid excess sugar intake.

Here are some healthy and tasty options:

Lactaid Milk

Produced by adding the lactase enzyme to cow’s milk so that it is more digestible. It contains all the nutrients found in regular milk, such as calcium, Vitamins A, D and B12, potassium, riboflavin and 8 grams of protein. Note: This product is not dairy-free and should be avoided in those with a milk allergy.

Soy Milk

Made by soaking dry soybeans and grinding them with water and typically some sugar. A good source of protein (7 grams per cup), heart-healthy omega-3s, and fortified with calcium and vitamin D.

Almond Milk

Made from ground almonds and filtered water. Thin in texture and nutty in taste, this milk contains antioxidant rich vitamin E and is fortified with calcium and vitamin D for a serious nutrition boost. Though heart healthy, it contains less protein than other alternative milk varieties (1gram per cup). Purchase a protein-fortified version for 5 grams of protein per cup.

Hemp Milk

Made from hemp seeds that are soaked and ground into water, producing creamy, nutty milk. Hemp milk is a great source of essential fatty acids and contains a healthy ratio of omega-3 to omega- 6 fatty acids, in addition to powerful antioxidants. Contains 2 grams of protein per cup.

Coconut Milk

Liquid that comes from the grated meat of a coconut. Fortified with vitamin D and vitamin A and also contains lauric acid, which is involved in reducing inflammation. Coconut milk has a creamy texture and distinctive tropical flavor, however is higher in saturated fat than other milk alternatives and naturally contains less than 1 gram of protein.

Oat Milk

Made from oats and has an earthy, sweet taste. Good source of protein (4 grams per cup) and fortified with calcium, vitamin D, and vitamin A. Oat milk tends to be higher in sugar than other dairy-free products due to its natural starch content.

Rice Milk

A mixture of partially milled rice and water. Rice milk has a thin texture and sweet flavor that works well in dessert recipes. It is also lower in protein (<1gram per cup) than most alternative milk products.

Lose Weight at Penn Medicine

Penn can help you lose weight.

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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Down 120 Pounds - Off Medications For Good

For Gerry Pernot of Scranton, PA, it was an impromptu conversation with a nurse at his cardiologist’s office that got him thinking about weight-loss surgery.

The father of three was in for a stress test, and as he discussed his weight losses and gains throughout his life, the nurse working with him told him she recently had weight loss surgery at Penn Medicine.

“At the time I was on diabetes, cholesterol and acid reflux medications,” remembers Gerry. “Listening to this nurse talk about how weight-loss surgery changed her own life inspired me to get more information myself.”

Losing Weight For Good

Gerry began his weight-loss journey in December, 2011. “I went to an information session, and soon had my first appointment with Dr. Korus,” says Gerry. “That kick-started my journey to where I am today.”

Gerry completed the required tests and screenings prior to gastric bypass surgery.

“Everyone I came in contact with from the sleep study technicians to the pulmonologists and the nutritionists were fantastic,” says Gerry. “I couldn’t have asked for a more trusted or friendly team of experienced professionals to work with.”

Gerry began his medical weight management program (a requirement before surgery) where he worked with the Bariatric Surgery’s nutrition team to lose 40 pounds.

Gerry had gastric bypass surgery with Dr. Korus December 2012, and since then, he has lost 80 pounds more for a total of 120 pounds lost with Penn Medicine.

“I just visited my primary care physician for a check up,” says Gerry, “and my blood work is text book normal! I am no longer on medications for diabetes and cholesterol, and I feel like a completely different – healthier – person.”

Overcoming Eating on the Go

Gerry says one of the biggest challenges has been eating on the go. Gerry travels a lot for work, and now finds himself preparing food he can take with him.

“I bring protein shakes with me as an emergency,” says Gerry. “It can be challenging to find something healthy to eat when you are in a new city for business, especially if I get in late and things are closed.”

One thing Gerry likes to do when he does arrive in a new city, is visit the local grocery store where he can stock up on healthy foods for his hotel room.

“This way, I know that I always have healthy foods for myself so I don’t have an excuse to eat poorly,” he says.

Gerry adds that after years of losing and gaining weight, this weight loss is for good.

“I recently red Al Roker’s book, Never Goin’ Back, and I really do believe that this time, I am never going back,” says Gerry. “I feel better than I ever have; I am in control.”

Lose Weight at Penn Medicine

Penn can help you lose weight.

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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Eat Right While Dining Out

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

Register for this free event here.

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What's Stopping You From Weightlifting?

Do you lift weights? If not, what are you waiting for? We are debunking 5 weightlifting myths.

Get ready to pump some iron!

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? 

Lose Weight at Penn Medicine

Penn can help you lose weight.

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.

Read how Penn weight-loss surgery patients lost 430 pounds!

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Weight-Loss Surgery: More Than About Looks

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

Lose Weight at Penn Medicine

Penn can help you lose weight. 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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Gastric Sleeve for Weight Loss

A 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.

Let Penn Help You Lose Weight

Learn if weight-loss 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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In Weight-Loss Surgery, Experience Matters

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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Buy Local At These Farmers Markets in Philadelphia and New Jersey

A diet rich in a variety of fresh fruits and vegetables is important for weight control and can provide many other health benefits. And now is a perfect time of year to shop local.

An increasing number of farmers have been making their way to Philadelphia and the surrounding areas as a part of a nation-wide movement to buy local.

Did you know most of the fresh fruits and vegetables you purchase in your supermarket have already spent as many as 14 days in transit? Once produce is picked, it is still alive but it stops receiving nutrients from the source plant. Produce loses heat and moisture over time through a process called respiration, which is one way nutrients and flavor are lost.

Asparagus, broccoli, mushrooms, and spinach have very high respiration rates and lose moisture, flavor and nutrients quicker than apples or onions, which have low respiration rates. Spinach, for example, loses up to 50 to 90 percent of its vitamin C content within 24 hours of being picked.

This is why local food is fresher and tastes better than food shipped long distances from other states or countries.

Why Should You Shop Local?

Although, farmers markets may appear to be more expensive than supermarkets, fresh is often more nutritious. In other words, you may be getting more bang for your buck at a local farmers market.

Don’t worry about carrying cash: Most farmers’ markets accept debit and credit cards, making it easier than ever to purchase fresh foods. Plus buying local food keeps your dollars circulating in your community.

Shopping Local is a Fun Family Experience

Buying local can be fun for the whole family. It is a great way for kids to learn more about the fruits and vegetables on their plates. Most farmers are knowledgeable and eager to share information with their customers.

To learn more visit www.buylocalpa.org and www.pasafarming.org

Farmers Markets in the Philadelphia Area

The Food Trust Farmers' Markets

43rd and Baltimore Avenue, Philadelphia, PA 19104
Tel: 215-568-0830
Saturdays, 10 am to 2pm

Clark Park Farmers Market

Cliveden Park Farmers Market
Chew Avenue & Johnson Street, Philadelphia, PA 19107
Tel: 215-568-0830
Wednesdays, 2 pm to 6 pm

Fairmount Farmers' Market

22nd Street and Fairmount Avenue, Philadelphia, PA 19107
Tel: 215-568-0830
Thursdays, 3 pm to 7 pm

Headhouse Farmers' Market

Second and Lombard Streets, Philadelphia, PA 19147
Tel: 215-575-0444
Sundays, 10 am to 2 pm

Overbrook Farms Farmers' Market

Lancaster Avenue at City Avenue, (Overbrook Presbyterian Church), Philadelphia, PA 19103
Tel: 215-575-0444
Saturdays, 9 am to 1 pm
contact@thefoodtrust.org
http://www.foodtrustmarkets.org/markets.html

Farmers Markets in New Jersey

Collingswood Farmers’ Market

Between Collings and Irvin Avenues, Collingswood
http://www.collingswoodmarket.com/
Saturdays, 8 am to Noon

Camden Community Farmers Market

514 Cooper Street, Camden
http://www.camden-ahec.org/ahecservices/camdencommunityfarmersmarket.html

Our Lady of Lourdes Community Farmers Market

1600 Haddon Avenue
July 1 to October 28
Wednesdays, 2 pm to 5 pm

Camden Farmers Market

Walter Rand Transportation Center, Broadway
June 23 to October 27
Tuesdays, 10 am to 3 pm

Virtua Health Farmers Market

Atlantic & Mt. Ephriam Aves.
Thursdays 11 am to 3 pm
June 18 to October 29

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3 Types of People Who Might Benefit From Personal Training

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?

Lose Weight at Penn Medicine

Penn can help you lose weight.

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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Try a Zumba Class!

Do you like to dance and have fun while working out? If so, then Zumba might be for you!

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? 

Lose Weight at Penn Medicine

Penn can help you lose weight.

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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