4 Ways to Keep Weight Off While On Vacation

You’ve worked hard all year, and now it’s time to relax and enjoy some much-needed downtime on vacation.

But it doesn’t have to mean a time off from your diet.

Vacation can pose a lot of challenges for someone who is trying to lose weight or maintain a weight loss.

“The best thing someone can do while on vacation is set realistic goals,” says Jim Henry, RD, member of Penn's bariatric program. “Most people will eat out more and spend less time at the gym, but if you anticipate what your challenges and weaknesses will be on vacation, you can arm yourself with tactics to stay in control.”

Here are some tips to stay on track while on vacation.

Move a little every day

It’s okay to not log hours at the gym while on vacation, but you can plan to move every day. Plan a daily walk on the beach, a morning swim at the pool, a bike ride to the coffee shop, or an evening stroll on the boardwalk. Vacations are supposed to be fun and time to enjoy with your family and friends. Take the time to recharge your batteries, but don’t spend too much time on the couch.

Drink water

It’s easy to overindulge on vacation, but staying hydrated can keep your energy level up and keep you feeling fuller. Plus, you’ll feel healthier getting your recommended daily intake of water every day.

If you are spending a lot of time in the sun, or flying, your body needs more water to combat dryness and dehydration from the heat.

Fill up on filling foods

Summertime is a great opportunity to lighten up your meals with fresh, in-season fruits and vegetables. Shop local at your vacation spot for in-season foods, grill fresh fish and chicken on the grill, and lighten up on healthy, light salads.

Make healthy choices when you eat out

You will eat out at restaurants (part of the fun of being on vacation is not cooking!) but you can make healthy choices when you eat out at restaurants.

Remember these tips when ordering:

• Decide what to order before entering the restaurant. This tactic helps you avoid any tempting foods that may not be as healthy.
• If you are trying a new restaurant, take time to study the menu to avoid making unhealthy decisions. Don’t be shy in asking about things you can’t find on the menu. Many restaurants will make accommodations for you.
• Ask the server to hold the breadbasket from the table.
• Avoid foods described as buttery, buttered, fried, pan-fried, creamed, scalloped, au gratin (with cheese) or a la mode (with ice cream).
• Choose foods that are baked, grilled and broiled.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

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

Register for this free event here.

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5 Beach-friendly Snacks

It’s easy to stray from your healthy eating goals while on vacation. You might be eating out more, or don’t have access to the kinds of healthy foods you have in your own home.

But on the beach, it’s even more difficult to plan for healthy eating – especially when you may be close to boardwalk fare like pizza and fries. And because you may be in the sun and heat, it’s very important to stay hydrated with a lot of water.

The good news is that all you need is good planning and a cooler to stay healthy on the sand. Here are some snacks you can feel good about bringing to the beach.

Stay Local

Of course, fruit is a no-brainer when it comes to healthy foods. But summer is the time to check in-season fruits. Many beach towns have farmers markets. Be sure to check them out on the way to the shore and stock up before you unpack.
Favorites: Jersey peaches, juicy watermelon and easy-to-snack-on strawberries

Go Greek

Yogurt that is! If you’ve got a cooler, Greek yogurt is a must-have at the beach. Packed with lots of protein, this snack is great for the beach because it is cool and filling. Just be careful the ocean breeze doesn’t sweep sand into your cup!
Favorites: Blueberry yogurt and plain yogurt for dipping fruit

Get Nutty

Almonds are a tried and true snack for those who are watching their waistlines. But now, there are more flavors than ever for almonds. Try flavors like honey dijon, lime and chili and salt and vinegar if you are craving something salty. For something sweeter, try flavors like dark chocolate and oven-roasted honey almonds.

The U.S. Food and Drug Administration says that 1 oz. is the standard serving of almonds. That's equal to one handful or about 23 whole, shelled nuts.
Favorites: 100 calorie packs, oven-roasted sea salt flavor

Take a Dip

Hummus is a great snack for the beach. It’s flavorful, full of protein and low in calories. Pack some whole grain crackers, cucumber slices or carrots to dip.
Favorites: Kalamata olive hummus, garlic hummus and cracked red pepper hummus

Protein Shakes by the Pool

Sure it takes some prep, but making a protein shake ahead of time doesn’t require a lot of at the beach. If your kitchen has a blender, make a shake the night before, stick it in the freezer then pack it in the cooler the next morning. Not only do you have a refreshing snack, the frozen shake keeps other things in your cooler cold, thawing just in time to enjoy poolside (or on the sand.)
Favorites: Raspberry banana protein shake

If you decide to browse the boardwalk for a snack on vacation, it’s okay. Remind yourself that it is okay to enjoy a treat every now and then, and be sure to get back on track at home.

Learn more tips for snacking while on vacation, and how you can fit in exercise at any destination.

Imagine losing a third of yourself

On average, someone who undergoes weight-loss gastric bypass surgery can expect to lose approximately 30 percent of his or her starting weight.

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

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

Register for this free event here.

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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

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7 Reasons to Take Your Workout Under Water

If thoughts of putting on a bathing suit this summer have you stressed, why not think of your swimsuit as your latest workout outfit?

Working out in the water – either by swimming, or taking a water aerobics class – has great body benefits. Here are 7 reasons why you should work out in the water.

Water provides all-around body resistance

Water is like weight training for your entire body. Even walking or running in the water provides great exercise because your body has to work through the water to gain motion. It engages all of your muscles so it has great cardiovascular benefits and strength training qualities as well.

Your joints are supported in the water

Because water is buoyant, your joints are supported while you are in it. Got aching knees? Try water jogging or kicking while holding on to the wall. Even doing light calisthenics while in the water takes the pressure off of your body’s joints.

You sweat less in the water

In the water, your body maintains a more even temperature – even lower than your own body’s temperature. You may even feel like you are working less even though your body is doing more.

You can enjoy the pool with your family

While your kids are playing in the pool, you can be in the pool with them doing your exercises. Get them to join you and have some fun.

It beats the treadmill

Many people report they find the water calming and soothing and that exercising in the water is easy on the mind as well as the body. If you are a serious swimmer, you can purchase a water-resistant belt that holds an iPod and headphones so you can enjoy music while working out.

It’s challenging

Most people are not competitive swimmers. Swimming laps may take some learning, but it’s a different exercise to add to your routine and change things up. TIP: Take a few swimming lessons to learn the right way to swim.

It’s fun

Water aerobics classes are a great way to work out in a group, get cardiovascular benefits, and enjoy the water for a cool down.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for your weight-loss program by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

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

Register for this free event here.

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Why Choose Penn for Weight-loss Surgery?

Why choose Penn Medicine for weight-loss surgery? Choose Penn for weight-loss surgery because Penn offers more than just a bariatric surgery program.

Penn Metabolic and Bariatric Surgery is health management that involves services and specialists from a number of Penn programs including endocrinology and diabetes, sleep medicine and cardiovascular care, in addition to some of the most experienced bariatric surgeons in the Philadelphia region.

Patients who have weight-loss surgery at Penn receive their treatment from a multidisciplinary team of experts who follow their weight-loss journey from before surgery, until they meet their goals and beyond.

In this video, Penn Bariatric Surgeon Gary Korus, MD, FACS, discusses the benefits of having weight-loss surgery at Penn, and how clinical care and research in bariatric medicine is changing the way patients lose weight.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program.

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

Register for this free event here.

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10 Must-Visit Farmers Markets in Philadelphia and New Jersey

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

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

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

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

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

Why Should You Shop Local?

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

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

Shopping Local is a Fun Family Experience

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

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

Farmers Markets in the Philadelphia Area

The Food Trust Farmers' Markets

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

Clark Park Farmers Market

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

Fairmount Farmers' Market

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

Headhouse Farmers' Market

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

Overbrook Farms Farmers' Market

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

Farmers Markets in New Jersey

Collingswood Farmers’ Market

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

Camden Community Farmers Market

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

Our Lady of Lourdes Community Farmers Market

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

Camden Farmers Market

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

Virtua Health Farmers Market

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

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What’s Better – Free Weights or Machines?

Many people are uncertain about beginning an exercise routine that includes weight training. Some people worry weightlifting will bulk them up, while others try to do too much too fast.

One question that frequently comes up is: What’s better – free weights or machines?

While each regime offers pros and cons, both are excellent at building muscle, burning calories and staying healthy.

Here is some information about both types of weightlifting exercise to help you choose where to head while at the gym.

Free Weights

Pros:

• Promote quicker strength gains as they require more balance and coordination than weight machines.
• More versatile – you can do many different types of exercises with free weights that allow more range of motion.
• Inexpensive – you don’t need a gym membership. Free weight dumbbells are inexpensive and can be found at many stores. And, because of their versatility you don’t need many to perform a wide variety of exercises.

Cons:

• May result in more injuries if your stabilizing muscles aren’t strong enough.
• Depending on how much weight is being lifted, you may need a “spotter” in case you need help.
• Good form is essential to isolate the correct muscles and avoid injury.

Weight Machines

Pros:

• Great for people new to exercise. May show diagrams to help in the exercise and educate about the muscle groups being worked.
• Provide a more controlled range of motion, thus decreasing chances of injuries.
• Provide an easy way to track success – weights can be increased as you get stronger.

Cons:

• Machines are big and expensive.
• If you don’t have space or the money to build a home gym, you often need a gym membership to use the equipment.
• Not as versatile as free weights.

Most people who work out incorporate a variety of weights and machines into their routine because they find different weights and machines are optimal for different muscle groups.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for your weight-loss program by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

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

Register for this free event here.

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