1bestof: healthy-life

Showing posts with label healthy-life. Show all posts

Showing posts with label healthy-life. Show all posts

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

Start Walking for a Healthier You

Rebecca Dilks, RD, LDN, research coordinator at the Center for Weight and Eating Disorders and member of the Penn Metabolic and Bariatric Surgery team, provides tips for starting and maintaining a walking program.

Gym memberships are expensive. Running or biking outside can put stress on the body, especially when starting an exercise program after surgery. But walking? It’s free, convenient and easy on your body. That is why walking is the recommended form of exercise after weight loss surgery.

The following tips can help you get motivated to start and maintain an active walking program:

Lace up your shoes rain or shine
Make a commitment to walk in all kinds of weather. If it is cold, bundle up. If it is raining, carry an umbrella. Don’t let the weather be an excuse for not walking.

Plan ahead
Look at your schedule at the beginning of each week and decide which days to walk. By planning ahead, you help ensure that your busy life does not get in the way of your walking program.

Make walking fun
Just because walking is a form of exercise does not mean it has to be miserable. Make walking fun by starting a walking group and asking friends and family to join you. A lively conversation makes exercise more enjoyable. You might even forget you’re walking for exercise.

Bring a dog
Pets make wonderful companions – even for exercise. Use your exercise time as an opportunity to walk the dog or even borrow a friend’s dog. Dogs are great motivators to keep moving and stay active.

Set a destination
Having a destination in mind makes the walk pass quicker. Before you begin your walk, set a destination such as a flower shop or bookstore. You can even reward yourself by buying a bouquet of flowers or magazine when you get there.

Clear your mind
Walking is a great form of self therapy or catharsis. Use your time walking to clear your mind and channel positive energy.

Keep things new and fun
As soon as a walking path starts feeling routine, change it up. Find a new trail or go to a park you’ve never been to before. Avoiding routine helps keep things new and fun.

Jazz up your walk with tunes
Update your music player with upbeat songs. Music is energizing and sometimes even gives you an extra pep in your step. You can also upload audio books if you prefer listening to books instead of music.

The key to maintaining a long-term exercise program is making it enjoyable instead of a chore. Also, remember that physical activity is a key component of a healthy lifestyle, so make walking a priority and invest in a healthier future.

Make sure to consult with your health care team before starting any exercise program, including walking.

- Rebecca Dilks, RD, LDN

Sleep Less, Eat More

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses a recent study that suggests a link between sleep deprivation and calorie consumption.

Approximately 20 percent of Americans get six or less hours of sleep a night, according to the National Sleep Foundation. That figure raises concern given new research that sheds more light on the major toll sleep deprivation can take on your health.

A recent study showed that people who slept less ate more, suggesting a link between sleep deprivation and obesity. The study, conducted by researchers at the Mayo Clinic, followed sleep and eating patterns of 17 healthy young men and women for 11 days.

For the first three days, researchers measured calorie consumption and energy expenditure to establish a baseline. For the remaining eight days, half of the participants slept normally while the others got just two-thirds of their normal sleep. Eating habits remained unchanged in both groups. The findings revealed that those in the sleep-deprived group consumed an average of 549 more calories a day.

Although the study was small, it supports earlier research that linked chronic sleep deprivation with a variety of adverse health effects and illnesses, including cardiovascular disease, diabetes and obesity. Larger scale studies are needed to confirm these findings and better understand exactly why sleep deprivation leads to increased calorie consumption.

In the meantime, it seems safe to conclude that sleep is an important part of your healthy lifestyle. Just by getting in bed on time, you can cut calories without even trying. Now that’s a diet that is hard to beat!

To learn how to improve your sleep habits, click here.

- Cara Stewart, RD, LDN

Put Down that Remote: Increase Physical Activity without Turning off the TV

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses a recent study that shows the health benefits of physical activity during television viewing.

Have you been trying to figure out how to incorporate more exercise into your lifestyle? A recent study published in the American College of Sports Medicine’s Medicine & Science in Sports and Exercise journal shows that you don’t even have to turn off the television to fit in a daily workout.

Researchers found that stepping in place and walking on a treadmill during television commercials significantly increase physical activity and can actually constitute a workout. They studied a group of 23 men and women, ages 18 to 65 and representing a variety of weights, and measured their calorie expenditure at rest and at different levels of activity while watching television.

Their findings show that stepping in place during the commercials of one hour of television burns an average of 146 calories per hour and results in average of 2,111 steps. Walking on a treadmill at three miles per hour for the same time period burns an average of 304 calories per hour. Both represent significant increases in physical activity when compared to remaining sedentary, which produces minimal, if any, calorie expenditure.

So, the next time you sit down to watch your favorite television program, try moving your feet during the commercial breaks! It is an easy opportunity to burn calories and become a healthier you without missing a single minute or episode of the television shows you love.

- Cara Stewart

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

What exactly is “moderate-intensity” aerobic exercise?

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains what “moderate-intensity” aerobic exercise is and the activities you can do to achieve it.

Exercise improves overall health and physical fitness, reduces the risk of many chronic diseases and is an essential component of any weight loss plan. For healthy adults, the Physical Activity Guidelines for Americans recommends at least 150 minutes every week of moderate-intensity aerobic activity and at least two days per week of muscle-strengthening activities.

For overweight or obese adults trying to lose weight, the Penn Metabolic and Bariatric Surgery Program recommends at least 200 to 300 minutes a week of moderate-intensity aerobic activity as well as the standard two days of muscle-strengthening work.

These forms of exercise are considered moderate-intensity physical activity:

Walking two miles in 30 minutes
Biking four miles in 15 minutes
Going up and down stairs for 15 minutes
Fast dancing for 30 minutes
Doing water aerobics for 30 minutes
Swimming laps for 20 minutes
Gardening for 30 minutes
Wheeling yourself in a wheelchair for 30 minutes
Shooting baskets for 30 minutes
Jumping rope for 15 minutes

If you are starting a new exercise program, remember to ease into activity gradually and consult your physician first. In fact, there are certain programs customized for beginning exercisers, including this walking program from the National Heart, Lung and Blood Institute. There’s no day better than today to begin exercising in pursuit of a healthier lifestyle.

- Cara Stewart, RD, LDN

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.

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.

Considering bariatric surgery? Quit Smoking. Today.

Anyone who smokes knows they should kick the habit. But quitting smoking is especially important for people considering bariatric surgery. The guidelines for bariatric surgery require patients to quit smoking 60 days prior to surgery.

The health consequences of smoking are well known and well documented, but these dangers are amplified for people with obesity. Along with the associated higher risk for cancer, heart disease and stroke, smoking increases the risks associated with surgery, including anesthesia-related complications, infections, heart attack, stroke, pneumonia and death. It also slows down healing time by narrowing blood vessels, restricting blood flow to the surgical site.

Smoking after bariatric surgery puts patients at significantly higher risk for a host of complications, such as ulceration of the gastric pouch, gastritis, infection and increased shortness of breath.

It is never too late to quit and Penn has several options to help people break their smoking habit. The health benefits of smoking cessation occur almost immediately and have a long-lasting impact.

Effects of quitting smoking* after:

20 minutes: Heart rate and blood pressure drop.
12 hours: Carbon monoxide level in the blood drops to normal.
2 weeks to 3 months: Circulation improves and lung function increases.
1 to 9 months: Coughing and shortness of breath decrease; cilia (tiny hair-like structures that move mucus out of the lungs) start to regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs and reduce the risk of infection.
1 year: Excess risk of coronary heart disease is half that of a smoker.
5 years: Risk for cancer of the mouth, throat, esophagus and bladder are cut in half; cervical cancer risk falls to that of a non-smoker; stroke risk can fall to that of a non-smoker after two to five years.
10 years: Risk of dying from lung cancer is about half that of a smoker; risk for cancer of the larynx and pancreas decreases.
15 years: Risk for coronary heart disease is that of a non-smoker's.

For smokers who are interested in bariatric surgery, enroll in a smoking cessation program to begin the quest to a healthy lifestyle.

Local resources:

Penn’s Comprehensive Smoking Treatment Program: A multidisciplinary team of specialists offers state-of-the-art, individualized treatment to help smokers quit safely and comfortable.
Quit Smoking Program at Pennsylvania Hospital: The respiratory care team offers a five week program with counseling and support to help smokers overcome their addiction.
Pennsylvania’s Free Quitline: The Philadelphia Department of Public Health offers a variety of resources to help residents quit smoking, including a free one-month supply of nicotine patches through the PA Free Quitline telephone counseling program at 877-724-1090.

Additional resources:

American Cancer Society, 800-ACS-2345
American Lung Association, 800-586-4872

Get help to begin the journey to health - today!

*American Cancer Society, Guide to Quitting Smoking.

Ten Easy Ways to Start Eating Better

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, recommends small diet and lifestyle changes for eating healthier and losing weight.

It is helpful to take a step back and assess your eating behavior to make sure you’re on a healthy

track. This is particularly important both before weight loss surgery as you’re preparing for significant lifestyle changes, and after as you commit to long-term weight loss.

These simple, easy-to-implement diet and lifestyle changes can significantly improve your overall health and increase your chance for long-term weight-loss success.

1. Plan ahead. If you grab food on the go, dine out often or eat on an irregular schedule, your eating habits might be contributing to your difficulty losing, or even gaining, weight. By planning ahead, you can prepare healthy meals and snacks and avoid the common pitfalls of last-minute food choices. Make a weekly menu and write a grocery list. Be sure to include low-fat dairy, whole-grain products, lean meats, skinless poultry, fish, beans and “nature’s fast foods” - fresh fruit and vegetables.

2. Shop the perimeter of the grocery store. The healthiest food is often located around the perimeter of the grocery store. This includes fresh produce, meat, poultry, fish and dairy products. Next time you go to the grocery store, do the majority of your shopping around the perimeter and avoid the aisles, which frequently contain less nutritional items.

3. Not enough time? Shop online. If do not have sufficient time to shop frequently for fresh food, try ordering your groceries online. Some stores prepare your order in advance so it is ready to pick up when you arrive and others offer home delivery options.

4. Prepare meals at home. Make time to cook. Cooking gives you control over ingredients, preparation and portion size. When cooking, try to simplify your meals by focusing on lean protein, vegetables and salads. If you have a busy weekday schedule, prepare your meals in advance over the weekend.

5. Make time to eat at least three meals a day. Eating regularly decreases the likelihood of grabbing food on the go, making unhealthy food choices and overindulging due to extreme hunger. Carve out time in your everyday life for at least three meals every day.

6. Take your time. Sit down at a table and spend at least 20 minutes eating each meal. Eating too quickly can cause you to ignore feelings of fullness and overeat.

7. Be aware of portion size. Always look at the portion size and calories per serving listed on the nutrition facts label. In general, the more you put on your plate, the more you eat. Use a smaller plate to reduce your food intake.

8. Bring your lunch to work. Whether it is dinner leftovers, a quick tossed salad with a hard-boiled egg or a pre-prepared frozen entrée, bringing your lunch to work saves money, time and calories.

9. Drink calorie-free beverages. Drinks like juice, regular soda, alcoholic beverages, sports drinks and coffee concoctions often contain significant amounts of calories. Eliminate liquid calories that sneak into your diet by choosing diet beverages.

10. Keep a food diary. Record your intake of meals, snacks and beverages for at least one week including the portion size and meal location in a food diary. Bring the food diary with you to your surgical consultation. At the Penn Metabolic and Bariatric Surgery Program, the dietitian reviews your food diary and suggests strategies to improve your eating choices and behaviors.

- Karen Buzby, RD, LDN

New Dietary Guidelines Promote Healthy Lifestyles

On January 31, 2011, the federal government released the latest Dietary Guidelines for Americans, providing information on healthy nutrition. With more than two-thirds of U.S. adults considered overweight, the guidelines encourage reducing caloric intake and increasing physical activity to promote health lifestyles, lower the risk of chronic disease and decrease the prevalence of obesity.

Here are the highlights from the latest Dietary Guidelines for Americans:

Enjoy food but eat less.
Participate in regular physical activity.
Increase intake of whole grains, vegetables, fruits, low-fat or fat-free dairy or fortified soy beverages, vegetable oils and seafood.
Decrease intake of added sugars, solid fats and refined grains.
Drink water instead of sugary drinks.
Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers.
Reduce daily consumption of sodium to less than 2300 mg. For African Americans, people with hypertension, diabetes or chronic kidney disease and those over 50, daily consumption should be less than 1500 mg. This number has been reduced from previous years.
Consume less than 10 percent of calories from saturated fats. Replace them with calories from unsaturated fats.

Read the Press Release
Read the Executive Summary

Kicking Off Your Exercise Routine

Robin Stott-McNulty, MPT, member of the Penn Metabolic and Bariatric Surgery team, provides recommendations for starting an exercise program.

Regular exercise produces many health benefits including weight control, improved mood, better sleep and prevention of chronic disease. Finding the time and motivation can be a challenge, so make exercise a part of your daily routine by planning ahead and sticking to your routine.

Follow these recommendations to start incorporating regular exercise into your everyday life.

Start slowly and set simple, reasonable goals. If you set the bar too high, you may give up on exercise before giving it a fair chance.

Goal 1: Walk for 10 minutes twice a day.
Goal 2: Walk for 30 minutes five days a week and add 10 minutes of resistance training.
Goal 3: Walk for 40 minutes five days per week and add 20 minutes of resistance training.
Goal 4: Once you are up to 40 minutes a day, increase your pace and not your time. (Example – if you walk one mile in 40 minutes, increase your pace so you walk 1.2 miles in 40 minutes).

Create a schedule that works for you. Every minute of exercise counts!

Wake up 20 minutes early and take a brisk walk to start the day off on the right foot.
Use 10 minutes of your lunch break to go up and down the stairs or walk outside.
Park in the furthest spot in the parking lot.

Make exercise enjoyable.

Put on music and dance around the house. Dance is a great form of exercise!
Take an exercise class with a friend.
Lift hand weights or stretch while watching your favorite television program.
Go for a walk with your family. If you cannot walk outdoors, walk in the mall or do an exercise video.

Make exercise a habit.

Schedule a regular time to exercise just as you would an appointment or meeting and hold yourself to it.
Record your daily activities in a journal.

Remember to check with your doctor before starting an exercise program and drink plenty of water during your workout.

– Robin Stott-McNulty, MPT

New Year, New You Patient Open House

It is a new year and Penn Medicine is hosting a special open house for patients who are interested in living a healthier life in 2011.

From 10 am until noon on Saturday, January 22, Penn Medicine will host a health and wellness open house at the Ruth and Raymond Center for Advanced Medicine. Physicians, nurses, therapists, dietitians, and staff members from Penn Medicine will answer questions and provide information about diabetes management, weight loss/bariatric surgery, nutrition, exercise and smoking cessation. This event will be especially informative for patients who are considering weight loss/bariatric surgery.

The event is free, but registration is required. Please call 800-789-PENN (7366) for more information or to register.