Don’t Derail Your Diet During the Holidays

The holidays may be the toughest time of year when it comes to treats, sweets and plates full of comfort food.

The holiday season starts in October with Halloween candy, continues through Thanksgiving in November and gets bigger and better throughout December.

What can you do to stay on track?

Get support. If you’re pre- or post- weight-loss surgery at Penn Medicine, you can join us at an upcoming support group. They can provide the extra support you need from others who are going through the same thing you are.

See a list of upcoming support group meetings here. 

You can track more. Writing everything you eat, and all activities you do can help you stay focused. It’s a marathon, not a sprint – and sometimes just seeing the work you do every day is enough to keep you motivated.

Try something new. The weather is colder, and your body may want to sleep in rather than wake up early to work out. That’s okay. Schedules change, and so can your workout. Plan workouts into your calendar—you’ll be less likely to skip. Check out the Nike Running App, which allows you to set a run reminder on your phone so you get an alert when it’s time to get active.

Plan, plan, plan. Going to a party? Bring your own healthy dish to share. Eat before you go to the party so you don’t arrive on an empty stomach.

Remind people of your goals. Saying your goals out loud can help reinforce your own mindset, and let others know you mean business.

Look at how far you’ve come. Maybe you’re new to weight loss… maybe you’ve been working on weight loss for a while. Look back on where you were a year ago. Think about all the hard work you put into this new, healthier lifestyle and give yourself a pat on the back for not letting a few weeks out of the year ruin all your hard work.

Accept yourself. There may be slip-ups. There may be some bad decisions. It’s okay. Tomorrow is a new day, a new start. Get back on track now.

Ready for a Healthier Life?

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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Great Fitness Gifts

If someone on your holiday shopping list is committed to a healthier lifestyle, why not get a gift that supports their passion for fitness?

Here are some gifts sure to impress your fitness fanatic friends and family.

FitBit

The FitBit is a digital tracker you wear on your wrist or waist that helps you stay focused on your health and fitness goals.

The Zip tracks steps, distance and calories burned and syncs to a computer or smart phone. You wear it all day and at the end of the day, it lets you know how well you did to meet your goals.

The Force is worn on your wrist and tracks everything from calories burned to sleep. It also wakes you with a vibrating alarm.

There are other FitBit products – all are easy to use to help you stay on track.

Yoga Mat

Yoga mats are extremely versatile. They can be used for yoga, but also stretching and weight training. Yoga mats come in trendy colors, and are the perfect accessory to a workout at home or at the gym.

iPhone/Smart Phone Case

iPhone and smart phone cases designed for the active are great for friends and family who work out on the go. Designed to go around an arm, they keep communication – and tunes – close so the workout goes smooth.  

Bonus: Fitness apps for the phone are also a great way to stay focused on goals. Getting them on the phone and close with an armband is another way to track the workout and calories burned.

Digital Scale

It seems like digital scales are getting smarter and more precise every year. Some scales provide measurements for hydration, BMI and estimated fat percentage – and others tell weight down a tenth of a pound. Weighing in important for health, and scales are always a great gift for those focused on their healthier lifestyles. Our recommendation—weigh yourself no more than once per week to make sure that you’re staying on track!

A Workout DVD

This time of year can be tough when it comes to exercising outdoors. Changing up a routine with a workout DVD can be just what someone needs to keep working out when it’s too cold to head outdoors.

Ready for a Healthier Life?

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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25 Ways to Say “No Thank You”

High calorie food and drinks are usually in an abundant supply at holiday gatherings. If you are trying to eat healthier, control your calories, or recently had weight-loss surgery and can only eat small portions, finding gracious ways to say “no” to family members, friends or co-workers offering food and beverages can be challenging.

Start with a direct, “No thank you.” If that does not work here are 25 more ways to respond to requests to “eat more!” when at your next holiday gathering.

1. Thank you, but I already ate.
2. It looks delicious, but I’m already too full!
3. Looks too good to eat!
4. Thank you, but I am trying to eat healthier.
5. Thanks, but I’m getting a jumpstart on my New Year’s resolutions!
6. I don’t have any room on my plate.
7. I worked out earlier, and am trying to stay on track tonight.
8. I’m saving my calories for _____ (insert other food).
9. I’ll have some later!
10. I’m so proud of my weight loss; I’m going to stay on my diet plan!
11. Did you know I’ve already lost 25 pounds?
12. I just had some of your amazing ________(insert other food) and it was great!
13. I’ve been cooking myself all day; I need a break from food!
14. I’m so close to my goal!
15. I have a weigh-in tomorrow, and I’m on my best behavior tonight.
16. I have to drive (for drinks).
17. I’ve already tried a bite of everything.
18. I’m allergic to that ingredient.
19. For some reason, I’m not that hungry!
20. I ate some when I got here.
21. I filled up on veggies earlier.
22. No thank you, but I’d love that recipe!
23. I’m good, thanks!
24. I’m trying to pace myself, but thank you!
25. No thanks, but my husband/wife/partner/friend would love to try it!

Can you add any creative ways to say, “No, thank you.” to food or drinks you do not want to eat?

Ready for a Healthier Life?

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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Gift Guide for Bariatric Patients

Kathryn Naphy is a mom of two who’s maintained her 100+ weight loss since 2006, when she had weight-loss surgery with Matt Kirkland, MD, bariatric surgeon at Penn Medicine in 2006. In this blog, she shares some of her gift ideas for those who’ve had weight-loss surgery.

Read more about her story here, join her on her blog, Eating After Gastric Bypass or follow her on Twitter. Also, learn more about weight-loss surgery at Penn Medicine at a free information session.

Happy holidays to the bariatric patient!

The holidays are right around the corner, and chances are there’s someone on your list this year that’s had weight-loss surgery or is preparing for surgery. There are some very obvious high calorie food gifts that are a no-go for your bariatric friend but what kind of stuff do they really need? Here are some suggestions your friend or loved one will really appreciate for his or her post-op life.

• Dishwasher-safe water bottles
• Gift certificate for clothing-- their clothing size will be changing…a lot!
• Gift basket with whey or soy protein powder samples
• Complete multivitamin and mineral supplements, or a gift certificate for vitamins
• Shaker bottle for protein shakes
• Kitchen supplies, such as a set of measuring cups and spoons, food scale, or pre-measured food containers holding 2 – 4 oz.
• An attractive insulated lunch box or Bento boxes for meals on the go.
• iTunes gift card for rockin’ workout songs
• Bariatric or low fat/low calorie cookbook
• Get physical! Exercise is a big part of our post-op lives, so if your loved one has been eying up a some exercise equipment for the home or a gym membership or thinking about taking up a sport like tennis, maybe a gym membership or a lesson would be a welcome gift. Also consider a fitness tracker such as the Fitbit, Nikefuel band or Jawbone.

Please skip: Candy, alcohol (no alcohol is permitted for a year after surgery), holiday cookies, fruit cake, etc. It will end up going to waste or have to be re-gifted.

All in all, the focus is still on thoughtful gift giving and the above gift suggestions will be very welcome to your pal post bariatric surgery!

Happy Holidays!

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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25 Ways to Say "No, Thank you."

High calorie food and drinks are usually in an abundant supply at holiday gatherings. If you are trying to eat healthier, control your calories, or recently had weight-loss surgery and can only eat small portions, finding gracious ways to say “no” to family members, friends or co-workers offering food and beverages can be challenging.

Start with a direct, “No thank you!” In case that does not work here are 25 more ways to respond to holiday “food pushers”.

1. Thank you, but I already ate.
2. It looks delicious, but I’m already too full!
3. Looks too good to eat!
4. Thank you, but I am trying to eat healthier.
5. Thanks, but I’m getting a jumpstart on my New Year’s resolutions!
6. I don’t have any room on my plate.
7. I worked out earlier, and am trying to stay on track tonight.
8. I’m saving my calories for _____ (insert other food).
9. I’ll have some later!
10. I’m so proud of my weight loss; I’m going to stay on my diet plan!
11. Did you know I’ve already lost 25 pounds?
12. I just had some of your amazing ________(insert other food) and it was great!
13. I’ve been cooking myself all day; I need a break from food!
14. I’m so close to my goal!
15. I have a weigh-in tomorrow, and I’m on my best behavior tonight.
16. I have to drive (for drinks).
17. I’ve already tried a bite of everything.
18. I’m allergic to that ingredient.
19. For some reason, I’m not that hungry!
20. I ate some when I got here.
21. I filled up on veggies earlier.
22. No thank you, but I’d love that recipe!
23. I’m good, thanks!
24. I’m trying to pace myself, but thank you!
25. No thanks, but my husband/wife/partner/friend would love to try it!

Can you add any creative ways to say, “No, thank you!” to food or drinks you do not want to eat?

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Remember These Healthy Tips at the Thanksgiving Table

Lisa Harris of Clementon, NJ, was a self-proclaimed “yo-yo” dieter her whole life. Moved by her father’s dying request to get healthy, Harris had gastric bypass surgery at Penn Medicine with Alan Shuricht, MD, FACS. In this blog post, she discusses her strategies for tackling holiday meals after bariatric surgery.

Autumn has arrived. There’s a crispness in the air, trees are displaying their colors, and sweaters are coming out of hibernation. Autumn also means something else: The holidays are right around the corner, looming like a double-barreled shotgun of food.

As a bariatric patient, holidays have taken on a different meaning. My family has always been food-centric, and having a lot of Italian-based traditions, sometimes it can turn into a veritable carb-fest. Having survived my first year of holidays in a post-op world, I have several pointers to help others get through the next few months.

Eat Before You Eat

If you’re going to a party, try to eat beforehand. Make sure what you eat before a party is quality protein, and get as much water in as you can before the party. Slip a protein bar in your purse or jacket pocket just in case.

Here’s the main rule for going to any party or gathering: Indulge a little. Yep, you heard me. You want something? Go ahead and have a taste. As long as you’re not immediately post-op and still healing, one bacon-wrapped scallop, half a mini egg roll, or a mozzarella stick isn’t going to hurt. If you eat it slowly, take small bites and chew it completely, you can stretch one of those little treats out while socializing.

Stick With Spoonfulls

Thanksgiving can be easy. Turkey is a well-tolerated protein. Stuffing? Sure, have a TINY spoon. Green bean casserole? A tiny spoon.

Cranberry sauce? You bet! (Check out the mini-recipe below since the canned stuff is full of sugar.)

Corn Bread? Sure, have a teeny piece, but save it for last. If it doesn’t fit, skip it.

The only thing that I absolutely skip on Thanksgiving is the candied sweet potatoes. But just because I can’t eat them, I can still smell them! A good whiff of anything can go a long way!

Pick Protein First

The December holidays are pretty much handled the same. Whether it’s Hanukkah or Christmas, Kwanzaa or New Year’s Eve, there’s bound to be a gathering for a special meal.

Choose wisely. Follow the “protein first” rule. Watch out for sugar-laden sauces (candied anything is a big no-no), and stay away from most pasta, potatoes, rice or corn dishes that are high in carbs. Desserts are usually off-limits due to their sugar content. Lucky for me, my sister will make a small sugar-free version so I get to try whatever the rest of the family is having.

Enjoy What Holidays Are Really About

For me, the holidays are much less centered on food and much more a celebration of family and enjoying life again. The main ideas here are to know that it’s okay to indulge a little, make wise choices, and enjoy the holidays.

There is no mistake or misstep that can’t be corrected tomorrow.

Make Cranberry Sauce Without Regrets

Put about a half-cup of fresh cranberries and a quarter cup of water in a small saucepan. Heat to boiling, then lower heat to a simmer, and stir while the cranberries cook down. Simmer until reduced and thickened. Stir in 2 to 3 packets of Splenda for sweetness.

Cool and store in the refrigerator until turkey time.

Learn More About Weight-loss Surgery at Penn

Penn can help you lose weight, and get back to a healthier lifestyle.

Join us for a free information session abut weight-loss surgery at Penn. Meet Penn weight-loss surgeons, and learn what weight-loss options are available to you.

Register for a free information session today.

 

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