1bestof: healthy-diet

Showing posts with label healthy-diet. Show all posts

Showing posts with label healthy-diet. Show all posts

Believe it or not: Carbs are an Essential Part of Your Healthy Diet after Weight-Loss Surgery

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains the importance of carbohydrates for a healthy diet after weight-loss surgery.

Carbohydrates often get vilified in weight-loss circles, with claims of preventing weight loss and even contributing to weight gain. But the truth is that carbohydrates, or carbs for short, are actually your body’s main source of energy and an essential component of a balanced diet.

In fact, your body relies on carbs to power everything from breathing to walking to thinking! So, while it is important to focus on eating adequate protein after weight-loss surgery, it is also essential to incorporate good carbs into your diet.

The first few months after weight-loss surgery, your diet should primarily consist of protein since your stomach is too small to consume much else. Once your stomach is ready for a more diverse selection of food, aim to get half of your daily calories from carbs. That should amount to approximately 130 grams of carbs per day. Remember, it might take several months or up to a year after surgery to get to this point, so it is important to be patient and set short-term goals along the way.

Consuming adequate carbs from good food sources allows your body to use protein for healing and maintaining muscle mass, instead of being diverted for energy. The best sources of carbs contain fiber, which slows digestion, keeps you full longer and helps regulate your bowel. Examples of healthy carbs include:

1 piece of fruit (i.e. an apple the size of a baseball) = 15 grams of carbohydrate
1 cup of milk = 12 grams of carbohydrate
½ cup of oatmeal = 15 grams of carbohydrate
1 slice of whole-grain bread = 15 grams of carbohydrate
½ cup cooked beans = 15 grams of carbohydrate

Try to avoid simple carbs like white bread, white rice, white pasta and sweets. They contain minimal nutrients, promote hunger and can cause blood sugar spikes.
Keep in mind that your carbohydrate needs may vary depending on medical issues such as diabetes, so check with your dietitian or health care team to determine your personal dietary goals.

- Cara Stewart, RD, LDN

Maintaining a Healthy Lifestyle during Ramadan

Sabrina Bitar, MS, clinical dietitian and center manager at Diet Watchers^TM in Saudi Arabia, guest blogs about tips for maintaining a healthy lifestyle during Ramadan.

The keys to healthy eating during Ramadan are planning and self-control. After fasting from dawn to dusk, your hunger and delirium make it easy to overeat. That’s why you have to plan ahead of time to get the nutrients your body needs during the non-fasting hours and control your impulse to indulge in unhealthy Ramadan foods that are in high in fat, calories and sugar.

With a focus on empathizing with the poor and needy, Ramadan can even be the perfect time of year to kick-start a new healthy way of eating and living.

Follow these tips to start or maintain a healthy lifestyle during Ramadan.

Drink lots of water
It is important to drink large quantities of water between dusk and dawn to remain hydrated, prevent constipation and headaches and aid in digestion

Consume foods that are high in fiber
High fiber foods are essential because they provide a steady release of energy during the fasting hours. Fiber also helps prevent constipation and makes you feel full for longer periods of time. High-fiber foods include whole grains, vegetables and fruit.

Limit your intake of sugary foods
This includes Ramadan desserts, which can be loaded with sugar.

Avoid spicy and salty foods
Make sure to avoid spicy and salty foods, especially during Sahur, because they make you thirsty for the rest of the day.

Avoid caffeine
Stay away from caffeinated drinks such as cola, coffee or tea. Caffeine is a diuretic, which can lead to dehydration

Avoid frying
Stick to baking and grilling instead of frying your food to keep your calorie and fat intake in check.

Get moving
Incorporate light exercise into your day such as stretching or walking. Exercise is essential for a healthier you.

- Sabrina Bitar, MS

Healthy Eating during Ramadan

Sabrina Bitar, MS, clinical dietitian and center manager at Diet Watchers^TM in Saudi Arabia, guest blogs about tips for maintaining a healthy diet during Ramadan.

Ramadan is the holiest month of the year for Muslims, but the restrictions on eating can be tricky for people who are trying to lose weight or maintain a healthy diet. With careful planning, thoughtful food choices and self-control, you can stay on track with your weight loss goals during the month of Ramadan.

During Ramadan, Muslims abstain from eating and drinking from dawn till dusk. Although the tradition goes against typical dietary recommendations for small, frequent healthy meals throughout the day, there are ways to sustain your healthy diet during Ramadan.

To maintain a healthy diet during the month of Ramadan, it is important to provide your body sufficient healthy nutrients during the non-fasting hours. That means having your first meal (Sahur) before the fast starts at dawn, an evening break-the-fast snack after dusk (Iftar) and dinner as the last meal of the day.

This guide can help you stay on track with your weight loss goals during Ramadan:

Pre-dawn Meal (Sahur):

The pre-dawn meal or Sahur is essential to jumpstarting your day, so make sure to eat a wholesome, balanced and moderate-sized meal.

A healthy morning meal gives you energy by the providing the nutrients you need to get through the fasting hours. It also reduces unpleasant signs of hunger throughout the rest of the day, including hunger pangs, headaches and sleepiness.

Stick to high-fiber foods and complex carbohydrates, such as grains. It takes longer to digest and absorb these foods, so they help you stay full throughout the day.

A healthy morning meal can include:

Whole wheat bread with cheese or labneh
High-fiber cereal with low-fat milk
Fresh or dried fruit, including bananas and dates
Unsalted nuts

Breaking the fast meal (Iftar):

Iftar presents the biggest obstacle to maintaining a healthy diet. The best way to approach breaking the fast is to treat Iftar as a light snack to hold you over until dinner instead of as a reward for fasting. That mindset can help you avoid indulging in the rich traditional desserts that are loaded with fat and sugar.

A healthy break-the-fast meal can include:

Three dates
Cup of water or low-calorie juice
Bowl of vegetable soup

Dates and water are traditional Iftar foods and they also have nutritional properties to replenish the body after a long fast. Dates help regulate blood sugar and provide a much needed boost of energy. If dates are not available, you can substitute them with any other fruit. Water rehydrates your body and helps reduce hunger.

Dinner:
During Ramadan, dinner is the best chance to get most of your important daily nutrients, so make sure to have a balanced meal that covers all of the major food groups. Plan to eat dinner after the evening prayer or Maghrib to allow sufficient time to digest your food from Iftar.

A healthy dinner can include:

Soup and salad
Grilled chicken, fish or lean meat
Grain such as brown rice, whole wheat bread or whole wheat pasta
Low-fat yogurt
Fruit – fruit is a much healthier substitute for the high-fat, syrup-sweetened treats that are common during Ramadan. You can also have fruit as a snack before bed.

Make sure to pace your consumption throughout dinner. It takes 20 minutes for the stomach to tell the brain that it is full, which means you have to allow adequate time for your stomach to send those signals. Try slowing down your eating by taking smaller bites, chewing well and savoring the taste of each bite to avoid overeating.

Most importantly, remember that resisting the temptation to overindulge not only helps achieve your weight loss goals, but also focuses attention on empathizing with the poor and needy, the centerpiece of Ramadan.

- Sabrina Bitar, MS

Lose Weight and Eat Ice Cream? The Real Scoop on the Summertime Staple

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains how to incorporate ice cream into a healthy diet.

Whether you prefer chocolate, vanilla or a specialty flavor like mint chocolate chip, nothing screams summer like a delicious ice cream cone.

Well, get out your scooper, folks, because ice cream is no longer on the "do not eat" list for people trying to lose weight.

While ice cream can be loaded with calories, saturated fat and sugar, a variety of reduced-fat and light options are now available, which means you can enjoy this summertime treat without sabotaging your diet.

It's easy to go overboard once you start eating ice cream. To prevent overeating, use a small spoon to savor every bite and scoop your ice cream into a bowl instead of eating directly from the container. Another option is to purchase individually packaged treats like ice cream sandwiches or ice cream bars.

Always remember to check out the nutrition label before you dig into your ice cream treat. Even some ice cream varieties with the label "light" can be deceiving, which underscores the importance of reading the nutrition facts. Stick to nutrition labels that follow these guidelines:

120 calories or less
4 grams of total fat or less
3 grams of saturated fat or less
15 grams of sugar or less (equal to approximately 3 teaspoons of table sugar)

These are examples of healthy ice cream choices:

Breyers^® Double Churned light ice cream
Edy's^® fat free frozen yogurt or Slow Churned light ice cream
Turkey Hill^® fat free frozen yogurt
Whole Fruit^® no sugar added sorbet
Skinny Cow^® low fat fudge bars or ice cream sandwiches
Healthy Choice^® fudge bars
Rice Dream^® frozen yogurt

- Cara Stewart, RD, LDN

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

Study Finds Magnesium-Rich Diet Lowers Stroke Risk

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, reports on study findings that link increased magnesium intake to reduced stroke risk.
Stroke is the fourth leading cause of death in the U.S. and a leading cause of adult disability. Nearly 80 percent of strokes are preventable through personal risk-reduction measures, according to the National Stroke Association.

Maintaining a healthy lifestyle is one key to reducing the risk of stroke. In fact, a recent Swedish study suggests that the mineral magnesium may also play an important role.

Increased consumption of magnesium reduced the risk of stroke by 8 percent, according to the study published in the American Journal of Clinical Nutrition. Every additional 100 milligrams of magnesium led to increased risk reduction for stroke, the study shows.

The findings are based on a meta-analysis of seven studies from the past 45 years that looked at magnesium intake and incidence of stroke. In total, it included data from more than 240,000 participants.

The recommended dietary allowance of magnesium is 400 to 420 mg/day for an adult male and 310 to 320 mg/day for an adult female. The best food sources of magnesium are whole grains, green leafy vegetables, nuts and beans.

The following foods provide approximately 100 mg of magnesium:

Almonds (1 ounce)
Beans (1 cup)
Brown rice (1 cup)
Cooked spinach (3/4 cup)

These foods are low in sodium and high in potassium, dietary components that have also been linked to a reduced risk of stroke.

Keep in mind that a healthy diet consists of an assortment of nutritious foods, not a single item or nutrient. While magnesium has been shown to reduce the risk of stroke, it must be incorporated in a nutritious, balanced diet for optimal health.

- Cara Stewart, RD, LDN

Study Shows Weight Loss Supplements Are No Magic Pill for Weight Loss

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses a recent study about the safety and effectiveness of weight loss supplements.

Supplements that promise quick, easy and permanent weight loss can be tempting, but a new study published in the International Journal of Sport Nutrition and Exercise Metabolism proves the old adage: “If it sounds too good to be true, it probably is.” It turns out that weight loss supplements are no exception.

A recent study showed that there is no evidence of a link between supplements and significant weight loss. In fact, some products produce detrimental side effects, such as increasing the risk of stroke or heart problems.

Led by researchers at Oregon State University, the study looked at hundreds of weight loss supplements, including chitosan, caffeine, conjugated linoleic acid and soluble fiber. They found no direct link between these products and significant weight loss. They did find that a few products, including green tea, fiber and low-fat dairy supplements, showed modest weight loss of three to four pounds, but only when combined with a reduced-calorie diet.

The bottom line is that there is no magic pill for successful and sustained weight loss. If you have had weight loss surgery, and even of you haven’t, the key to losing weight and keeping it off is a healthy diet and regular exercise program.

- Cara Stewart, RD, LDN

Nutrient-Rich Wheat Berry Salad with Raisins and Pistachios

Wheat berries are a health buff’s dream come true. The whole wheat kernels are filled with fiber, protein, iron, vitamin E and magnesium and remain virtually unprocessed, packing a nutrient-rich punch to your diet.

Wheat berries can be ground into whole wheat flour and develop a chewy consistency with a nutty, mild taste when cooked whole. You can add wheat berries to hot cereal, as a healthier alternative to rice or to make a creative salad.

In addition to its delicious taste, you can prepare all of the ingredients for this salad while the wheat berries cook.

Nutritional Information:
Amount per serving

Calories: 240
Fat: 8.9 g
Saturated fat: 2.3 g
Monounsaturated fat: 4.8 g
Polyunsaturated fat: 1.3 g
Protein: 7.2 g
Carbohydrate: 36.8 g
Fiber: 5 g
Cholesterol: 4 mg
Iron: 0.7 mg
Sodium: 284 mg
Calcium: 28 mg

Ingredients:

1 cup uncooked wheat berries (hard winter wheat)
3/4 teaspoon salt, divided
3 tablespoons pistachios, shelled
2 tablespoons olive oil
2 tablespoons fresh lemon juice
2 teaspoons honey
1/2 teaspoon ground coriander
1/2 teaspoon fresh ginger, grated and peeled
1/2 cup golden raisins
1/4 cup thinly sliced green onions
2 tablespoons fresh cilantro, chopped
1/2 cup (2 ounces) crumbled goat cheese

Preparation:

Preheat oven to 350 degrees.
Place wheat berries and 1/2 teaspoon salt into a medium saucepan. Cover with water to 2 inches above wheat berries and bring to a boil. Cover, reduce heat to medium-low and simmer for 1 hour or until tender. Drain.
Place pistachios on a baking sheet. Bake at 350 degrees Fahrenheit for 8 minutes, stirring once. Cool slightly and chop.
Combine oil, juice, honey, coriander, ginger and remaining 1/4 teaspoon salt in a large bowl, stirring with a whisk. Add hot wheat berries and raisins; stir well to combine. Let stand for 20 minutes or until cooled to room temperature.
Add nuts, 1/4 cup green onions and cilantro to wheat berry mixture. Transfer to a serving bowl and sprinkle with goat cheese.

This recipe is courtesy of Jackie Mills, MS, RD, Cooking Light (April 2010).

Crispy, Crave-worthy and Low-Calorie: Kale Chips Recipe

You know those days when carrots or low-fat yogurt just won’t cut it and you need a snack with a satisfying crunch? Fear not, there’s no need to resort to potato chips. Instead, try this recipe for kale chips. They’re low-calorie, filled with powerful antioxidants, a good source of calcium, fiber and vitamins A and C and they’re oven-baked, not fried. Sound too good to be true? Give them a try and you’ll be raving, too.

Ingredients:

One bunch of kale, any type, rinsed and dried
2 to 3 tsp olive oil
Salt or soy sauce, to taste
Seasonings of choice - try chili flakes, paprika, garlic powder or Parmesan cheese*

Directions:

Preheat oven to 375 degrees.
Remove the kale leaves from the tough end and inner stems. Cut longer leaves in half or bite-size pieces.
Place kale pieces in large bowl and toss in about 1 teaspoon of olive oil. The kale leaves only need to be lightly coated with oil. Too much oil makes the chips limp and greasy. If more oil is needed, add about 1 teaspoon at a time. Sprinkle in salt or soy sauce and seasonings of choice.
Put the kale pieces in a single layer in a baking sheet lined with parchment paper for easier cleaning.
Bake for 12-15 minutes or until crisp. Toss halfway through for more even baking. Watch carefully as they can burn easily.

Nutrition Information: Amount per serving

Calories: 47
Total Fat: 1.5 g
Total Carbohydrate: 6 g
Protein: 2 g
Fiber: 2 g

This recipe yields 10 servings (5 large chips).

*Adding Parmesan cheese increases calorie and fat content.

Shape Up Your Plate in Honor of National Nutrition Month

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses a new government-sponsored program to encourage better food choices and provide tips for eating healthy.
March is National Nutrition Month and the Academy of Nutrition and Dietetics is providing you the information you need to achieve a healthier lifestyle. But even after you make the commitment to eating healthy, figuring out how to achieve that on a meal-to-meal basis can be tough and confusing. The U.S. Department of Agriculture has developed a program to help.

MyPlate is an online resource that provides dietary advice based on the 2010 Dietary Guidelines for Americans. Unlike other diet guides, MyPlate uses an actual place setting to visually illustrate a healthy meal made up of all the major food groups. That means no more confusion about how to translate dietary advice to an actual meal and no more guessing about portion size.

Follow these tips to get your plate in shape*:

Balance calories
If you’re unsure how many calories you need to manage your weight, there’s no need to guess! Go to www.ChooseMyPlate.gov to find out your daily caloric needs. MyPlate provides the recommended number of daily servings from each food group to help you make smart and healthy dietary choices.

Enjoy your food, but eat less
Take your time to eat and pay attention to feelings of fullness.

Avoid oversized portions
Use smaller plates to encourage smaller portions. When eating out, opt to share a meal or take home part of the serving.

Fill up on nutrient-rich foods
Make vegetables, fruit, whole grains and low-fat dairy products staples in your diet. They’re high in nutrients and vitamins and low in fat, making them ideal food choices for good health. In fact, experts recommend covering half your plate with fruits and vegetables and ensuring that half your grains are whole grains.

Always choose low- or non-fat milk
By choosing fat-free or 1 percent low-fat milk, you cut calories and fat without losing the flavor or important nutrients like calcium and vitamin D.

Curtail your sweet tooth
There’s no doubt that sweet foods and beverages are both tasty and addicting, but they’re also high in fat, sugar and salt. Eat them only occasionally and in small quantities to satisfy your sweet tooth without compromising your healthy diet. One easy way to do this is by replacing sugar beverages with water and unsweetened drinks.

Pay attention to sodium
You might be surprised by the sodium content in everyday foods. Before making a food selection, read the nutrition facts label and stick to foods that are low in sodium to help promote cardiovascular health.

For more information, visit the MyPlate website.

- Karen Buzby, RD, LDN

*USDA, Center for Nutrition Policy and Promotion, DG Tip Sheet No. 1, June 2011.

Drinking Alcohol after Weight Loss Surgery

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains how to incorporate alcohol in a healthy diet after weight loss 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

Healthy Bites for People on the Go: Meal and Snack Bars

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains the nutritional value of meal and snack bars and provides a guide for making healthy selections.

It can be hard to fit healthy eating into a busy lifestyle. Between work, family, social obligations and more, sometimes it feels like there’s not enough time to prepare or sit down for a healthy, balanced or home-cooked meal.

But a shortage of time does not mean you have to sacrifice your commitment to healthy eating!

In fact, snack and meal replacement bars are perfect items to stock up on for those moments when you’re strapped for time and need a healthy bite to eat. They are easy, convenient, portable and if you make smart choices, they can be healthy, too.

From breakfast bars to granola bars to energy bars and protein bars, it’s hard to know which variety is the best, most healthful choice. The wide variety of bars on the market can make selection overwhelming and it doesn’t help that many bars masquerade as healthy despite being packed with sugar and fat.

Use this guide to find a healthy snack or meal replacement bar for the next time your stomach is grumbling but you’re on the way out the door.

Meal Replacement Bars
These bars are ideal when you’re in a rush and otherwise would skip a meal. Look for the following nutritional requirements per serving when making a selection:

200 to 300 calories
At least 15 grams of protein
At least 5 grams of fiber
Less than 20 grams of sugar (Less than 10 grams of sugar for people who had gastric bypass surgery)
Less than 10 grams of total fat
Less than 2.5 grams of saturated fat

Snack Bars
Snack bars are great for quenching hunger between meals or as fuel before a workout. Make sure that your snack bar contains the following nutritional requirements per serving:

150 to 200 calories
At least 5 grams of protein
At least 3 grams of fiber
Less than 15 grams of sugar
Less than 7 grams of total fat
Less than 2 grams of saturated fat

These general considerations are helpful to keep in mind when deciding which meal or snack bars to purchase:

Bars that are low in carbohydrates are generally low in fiber or high in fat, especially saturated fat. Be careful that you’re not trading one unhealthy nutrient for another.
Some bars, especially those that are low in sugar and carbohydrates, contain sugar alcohols, which can cause bloating, gas and diarrhea.
Bars that contain fruit naturally have more sugar. With fruit bars, you can be more flexible with the sugar content per serving.
Pay attention to flavor and consistency. Make sure that you actually enjoy the taste of the bar!

Snack and meal bars made specifically for people who have had bariatric surgery are available on the following websites:

BariatricAdvantage.com
BariatricChoice.com
BariatricEating.com
DoctorsBestWeightLoss.com

- Cara Stewart, RD, LDN

Buon Appetito: Eggplant Parmesan – the healthy way

An Italian favorite, Eggplant Parmesan is typically made with fried eggplant and loads of high-fat cheese – a dieter’s nightmare! But there are ways to modify the recipe so it fits into your healthy diet. To reduce the calories, fat and sodium while retaining the flavor, try this healthy recipe for Eggplant Parmesan.

Ingredients:
Eggplant

2 large eggs, lightly beaten
1 tablespoon water
2 cups whole-wheat panko (Japanese breadcrumbs)
1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
2 (1 pound) eggplants, peeled and cut crosswise into ½-inch slices
Cooking spray

Filling

1/2 cup torn fresh basil
1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
1/2 teaspoon crushed red pepper
1 1/2 teaspoons minced garlic
1/4 teaspoon salt
1 (16 ounce) container part-skim ricotta cheese
1 large egg, lightly beaten
1 (24 ounce) jar premium pasta sauce
1/4 teaspoon salt
8 ounces thinly sliced mozzarella cheese
3/4 cup (3 ounces) finely grated fontina cheese

Preparation:

Preheat oven to 375 degrees.
Eggplant: Combine 2 eggs and 1 tablespoon of water in a shallow dish. Combine panko and 1/4 cup Parmigiano-Reggiano in a second shallow dish. Dip eggplant in egg mixture; dredge in panko mixture, pressing gently to adhere and shaking off excess. Place eggplant slices 1 inch apart on baking sheets coated with cooking spray. Bake at 375 degrees for 30 minutes or until golden, turning once and rotating baking sheets after 15 minutes.
Filling: Combine basil, Parmigiano-Reggiano cheese, red pepper, garlic, salt, ricotta cheese and egg.
To assemble, spoon 1/2 cup pasta sauce in bottom of a 13 x 9 inch glass baking dish coated with cooking spray. Layer half of eggplant slices over pasta sauce. Sprinkle eggplant with 1/8 teaspoon salt. Top with about 3/4 cup pasta sauce. Spread half of ricotta mixture over sauce and top with a third of mozzarella and 1/4 cup fontina cheese. Repeat layers once, ending with about 1 cup pasta sauce. Cover tightly with aluminum foil coated with cooking spray. Bake at 375 degrees for 35 minutes. Remove foil; top with remaining third of mozzarella and 1/4 cup fontina cheese. Bake at 375 degrees for 10 minutes or until sauce is bubbly and cheese melts; cool 10 minutes.

Nutritional Information:
Amount per serving

Calories: 318
Fat: 15.1 g
Saturated fat: 8.2 g
Monounsaturated fat: 2.7 g
Polyunsaturated fat: 0.6 g
Protein: 19.3 g
Carbohydrate: 26.8 g
Fiber: 4.8 g
Cholesterol: 99 mg
Iron: 1.6 mg
Sodium: 655 mg
Calcium: 365 mg

The recipe yields 10 servings. Serving size is one slice. Preparation time is one hour and 45 minutes.

This recipe is courtesy of Kathy Kitchens Downie, RD, Cooking Light (September 2010).

Tasty Ways to Keep Your New Year’s Resolution: Sweet and Sour Shrimp

A New Year’s resolution to lose weight does not have to mean sacrificing your favorite cuisines, such as Chinese food. Many Chinese menu items are loaded with fat, calories and sodium, but there are ways to prepare healthier versions that preserve the flavorful taste you love. This sweet and sour shrimp is nutritious, low in fat and calories and takes less than 30 minutes to prepare.

Ingredients:

1 (3 1/2-ounce) bag boil-in-bag brown rice
8 ounces firm, light tofu
2 tablespoons cornstarch, divided
1/2 pound peeled, large shrimp (approximately 15 to 17 medium-sized shrimp)
1/4 cup fat-free, low-sodium chicken or vegetable broth
1/4 cup low-sodium soy sauce
2 tablespoons sugar
3 tablespoons rice vinegar
1 tablespoon chili paste with garlic
2 teaspoons dark sesame oil
2 teaspoons canola oil
1 cup chopped onion
1/2 cup chopped green bell pepper
1 tablespoon ground fresh ginger
1 (8-ounce) can pineapple chunks in juice, drained

Preparation:

Cook rice according to package directions, omitting salt and fat; set aside.
Place tofu between paper towels until barely moist; cut into 1/2-inch cubes. Combine tofu, one tablespoon cornstarch and shrimp. Combine remaining cornstarch, broth, soy sauce, sugar, vinegar and chili paste; set aside.
Heat sesame oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; sauté for three minutes. Place shrimp mixture in a bowl. Heat canola oil in pan over medium-high heat. Add onion, bell pepper, ginger and pineapple to pan; sauté for two minutes. Add shrimp mixture; cook for one minute. Add broth mixture to pan; cook for one minute. Serve over rice.

Nutritional Information:
Amount per serving

Calories: 318
Calories from fat: 19 percent
Fat: 6.8 g
Saturated fat: 1 g
Monounsaturated fat: 2.7 g
Polyunsaturated fat: 1.3 g
Protein: 19.8 g
Carbohydrate: 45.4 g
Fiber: 4 g
Cholesterol: 86 mg
Iron: 2.7 mg
Sodium: 681 mg
Calcium: 89 mg

The recipe yields four servings. Serving size is one cup of shrimp and half a cup of rice.

This recipe is courtesy of Cooking Light (May 2008).

Get the Facts about Healthy Fats: Omega-3 and Omega-6 Fatty Acids

Rachel Griehs, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains the nutritional importance of essential fatty acids.

For years experts have been saying that all fats are bad, but it turns out that is not the case. Among the healthy fats are omega-3 and omega-6, which are considered essential fatty acids. Although the body needs them, it cannot produce them itself, which is why they must be incorporated into your diet.

There are three types of omega-3 fatty acids:
1.    Alpha-linoleic (ALA)
2.    Docosahexaenoic (DHA)
3.    Eicosapentaenoic (EPA)

ALA is found in plant foods and flaxseed is the richest source. EPA and DHA are found in similar foods, including seafood, algae and higher fat cold water fish, such as mackerel, albacore tuna, salmon, sardines, Atlantic herring, swordfish and lake trout. Enriched eggs are also a good source of omega-3 fatty acids because the egg-producing hens are fed a diet that includes flaxseed and algae. As a result, these eggs contain all three types of omega-3 fatty acids.

Omega-6 fatty acids are made up of linoleic acid. They are found in nuts, seeds and vegetable oils, specifically soybean, safflower and corn oil. Experts recommend that 5 to 10 percent of your total caloric intake should come from omega-6 fatty acids.

How do these fatty acids benefit health?

Omega-3 fatty acids thin the blood, reducing the risk for blocked blood vessels, heart attacks and strokes. They also prevent hardening of the arteries, lower triglycerides and help reduce blood pressure.

Omega-6 fatty acids lower cardiovascular disease risk by decreasing total cholesterol, including “bad” cholesterol (LDL—low density lipoprotein). However, by reducing the total cholesterol, omega-6’s also lower “good” cholesterol (HDL—high density lipoprotein), which functions like a sponge and carries “bad” cholesterol and other lipids to the liver for excretion.

The American Heart Association recommends that people who do not have coronary heart disease (CHD) eat a variety of fish, specifically oily fish, at least twice a week. For those with CHD, they recommend one gram of EPA and DHA from oily fish a day. It can be hard to obtain sufficient omega-3 from your diet alone. If so, talk to your physician about adding a fish-oil supplement.

- Rachel Griehs, RD, LDN

Tips for Healthy Holiday Eating After Weight Loss Surgery

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, provides tips for managing your post-surgical diet during the holidays.

There is no getting around it. Food is a central part of the holiday season. Whether you’re enjoying holiday food with friends and family or inundated with unhealthy treats at the office, it is hard to maintain your healthy eating goals over the holiday season, but it is possible.

These tips can help you stay on track with your post-surgical diet and lifestyle changes while still allowing you to enjoy the holiday festivities.

Don’t skip meals
Always make time for breakfast, lunch and dinner. Going long stretches without eating can lead to eating too much or too quickly and cause nausea or vomiting in people who have had weight loss surgery. It can also result in unhealthy food choices due to overwhelming hunger.

Be selective about food choice
Resist the temptation to try foods that are high in sugar and fat. After gastric bypass surgery, fatty and sugary foods can cause “dumping syndrome,” resulting in severe abdominal pain and cramping, diarrhea, nausea and vomiting. Instead, choose low-calorie party foods such as raw vegetables, fruit with yogurt dip or boiled shrimp with lemon or cocktail sauce.

Stay well hydrated
Stay hydrated by drinking water and low-calorie beverages. Avoid alcoholic beverages and try to separate eating and drinking by 30 minutes.

Keep a food diary
Research* shows that recording what you eat helps you stay on track during the holidays. It also helps you meet your protein and fluid goals. Take a minute each night to record your food and fluid intake for the day.

Click here for more healthy eating tips for you and your family.

- Karen Buzby, RD, LDN

*Cornett R, Akers J, Salva J, Zoellner J, Davy B. Daily self-monitoring during the winter holiday period: a feasible strategy for holiday weight maintenance. SCAN’s PULSE. Fall 2011, Vol 5, No 4: 1 – 6.

Eat Right When Eating Out

Karen Buzby, RD, LDN, and Cara Stewart, RD, LDN, members of the Penn Metabolic and Bariatric Surgery team, offer these tips for eating healthy when 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

Warm Up This Fall with Peasant Stew

As the temperature drops and winter draws near, there is nothing cozier than a bowl of warm, delicious stew. Dust off the crock pot and serve up a satisfying meal that takes little effort but offers plenty of healthy nutrients.

Ingredients:

1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon black pepper
6 chicken thighs (about 1-1/2 pounds), skinned
1 cup chopped onion
1 (14.5-ounce) can Mexican-style stewed tomatoes with jalapeño peppers and spices, undrained
1 (4.5-ounce) can chopped green chile peppers, undrained
1 (15-ounce) can pinto beans, rinsed and drained 1 (15-ounce) can kidney beans, rinsed and drained
1/4 cup fresh cilantro, minced
1/4 cup reduced-fat sour cream

Preparation:

Combine cumin, salt and pepper; sprinkle over chicken.
Place chicken in an electric slow cooker; stir in onion, tomatoes and chiles. Cover and cook on high-heat setting for three hours. Stir in beans, cover. Cook on high-heat setting one hour.
Place one chicken thigh in each of six soup bowls. Ladle 1-1/4 cups stew into each bowl. Top each serving with two teaspoons cilantro and two teaspoons sour cream.

Nutritional Information:Amount per serving

Calories: 214
Calories from fat: 16 percent
Fat: 3.9 g
Saturated fat: 1.4 g
Monounsaturated fat: 0.9 g
Polyunsaturated fat: 0.9 g
Protein: 21.5 g
Carbohydrate: 23.7 g
Fiber: 6 g
Cholesterol: 61 mg
Iron: 3 mg
Sodium: 773 mg
Calcium: 85 mg

The recipe yields six servings.

This recipe is adapted from Cooking Light (August 2002).

Bottled Water: Is It Worth It?

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains the benefits of drinking tap water instead of bottled water.

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

Bariatric Surgery's Halo Effect: Weight Loss for the Whole Family

Bariatric surgery improves the health and well-being of those who undergo surgery, but a recent study at Stanford University School of Medicine shows the positive impact actually extends to the entire immediate family.

Researchers found that one year after a family member's gastric bypass surgery, other obese adults in the family lost an average of eight pounds and obese children had a lower body mass index than expected for their growth curve. The family members and children that participated in the study accompanied the bariatric patient to all pre- and post-operative clinic visits, including diet and lifestyle counseling.

Adult family members reported improved eating habits with less uncontrollable eating, emotional eating and alcohol consumption. Both adults and children reported a significant increase in their activity levels.

The results of this study come as no surprise to members of the Penn Metabolic and Bariatric Surgery team who have witnessed this pattern many times. After bariatric surgery, patients often report that their pursuit of a healthier lifestyle spurred changes for their whole family, including kitchen cabinet makeovers, healthier home-cooked meals and family fun nights that involve physical activity.

Family members and friends are always welcome to attend Penn Metabolic and Bariatric Surgery Program information sessions and support groups to help their family members and to help themselves as well.

Note: The study was published on Oct. 17, 2011 in the Archives of Surgery.