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An Andalusia
Are You Ready for Some Football?
Chiara Gravell had a sleeve gastrectomy at Penn Medicine, with weight-loss surgeon Noel Williams, MD, in 2011. Since then, she’s lost more than 150 pounds, and has gone from being obese to completing triathlons. In this blog, she talks about her love of football, and the habits she’s changed to stay in the weight-loss game. Learn how you, too, can lose weight at Penn Medicine.
It is my favorite time of year, September through February. Some people call it Fall, some people the “holiday” season. I call it FOOTBALL!
In my teenage years I fell in love with football watching the Bears games with my Dad on Sundays. I could sit and watch TV for three whole hours without being bugged while eating football snacks. (usually potato chips and sandwiches). It was “Totally Awesome!”
As time progressed; my football Sundays became more elaborate. Lots of friends, and family and a lot more food! Wings, nachos, 5-foot long subs, chili, burgers, chips, dip, etc. I would watch at least two out of the three Sunday games and eat. Then there was football on Thursday and Monday nights. I was eating food that had thousands of calories and little to no national value and not getting any exercise.
That was then….
One of my biggest fears about weight-loss surgery was, “How am I going to handle football?” Well two years out from sleeve gastrectomy surgery, I still love football. I still watch it on a regular basis but with some significant modifications to the type and quantity of food I eat during the game.
Right after surgery I could only drink my protein shakes and didn’t want anything more. I progressed to low-fat string cheese or shrimp with cocktail sauce. This worked as I could pick at it throughout the game.
The following Fall, I had started to really exercise, and began to participate in distance races. On football Sundays, I needed to train for 90 minutes to two hours. Again my fears kicked in, how am I going to do all of these races (which are also on Sundays) and watch FOOTBALL?
The answer was so simple. I had heard it a thousand times, from diet programs, the nutritionists at the Penn Medicine Weight Loss Center, my Mother, and others. The answer was plan, plan, and plan!! “If you fail to plan you are planning to fail,” is a mantra in my life.
Now I get up early and do a long work out (anywhere from 1 ½ hours to 2 hours) then come back home ready for FOOTBALL. Also all of the races are in the morning, so I can be back and in front of the TV by 1 pm for the first game.
The food on football Sundays also has changed. I eat vegetables, lots of them, with low-fat dip like Greek yogurt that tastes like ranch dressing.) I also don’t eat all day. I have my lunch and dinner watching football but that is it. I don’t “snack” unless it is raw veggies. My husband, who does most of the cooking in our house, started making vegetarian chili for football. If there are chips with the chili, they are organic, gluten free, and veggie based versus the traditional flour based.
The last thing I added was more movement. You would think a race or two hours of working out would let me “deserve” an eight-hour stint in front of the TV on the couch. Nope! I walk around the house during commercials. I walk outside during commercials. I take out the trash, or clean the kitty litter, do the dishes, sweep the floor, whatever… if there is a commercial I am up and moving!
So now I can BEAR DOWN and let the EAGLES FLY all day every Sunday! I can enjoy the games, the company of friends and family. I don’t have to gain weight, by eating myself into an eight-hour food coma on the couch.
Are you a football fan like Chiara? How has game day changed for you? What tips would you offer others?
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.
reade more...
It is my favorite time of year, September through February. Some people call it Fall, some people the “holiday” season. I call it FOOTBALL!
In my teenage years I fell in love with football watching the Bears games with my Dad on Sundays. I could sit and watch TV for three whole hours without being bugged while eating football snacks. (usually potato chips and sandwiches). It was “Totally Awesome!”
As time progressed; my football Sundays became more elaborate. Lots of friends, and family and a lot more food! Wings, nachos, 5-foot long subs, chili, burgers, chips, dip, etc. I would watch at least two out of the three Sunday games and eat. Then there was football on Thursday and Monday nights. I was eating food that had thousands of calories and little to no national value and not getting any exercise.
That was then….
One of my biggest fears about weight-loss surgery was, “How am I going to handle football?” Well two years out from sleeve gastrectomy surgery, I still love football. I still watch it on a regular basis but with some significant modifications to the type and quantity of food I eat during the game.
Right after surgery I could only drink my protein shakes and didn’t want anything more. I progressed to low-fat string cheese or shrimp with cocktail sauce. This worked as I could pick at it throughout the game.
The following Fall, I had started to really exercise, and began to participate in distance races. On football Sundays, I needed to train for 90 minutes to two hours. Again my fears kicked in, how am I going to do all of these races (which are also on Sundays) and watch FOOTBALL?
The answer was so simple. I had heard it a thousand times, from diet programs, the nutritionists at the Penn Medicine Weight Loss Center, my Mother, and others. The answer was plan, plan, and plan!! “If you fail to plan you are planning to fail,” is a mantra in my life.
Now I get up early and do a long work out (anywhere from 1 ½ hours to 2 hours) then come back home ready for FOOTBALL. Also all of the races are in the morning, so I can be back and in front of the TV by 1 pm for the first game.
The food on football Sundays also has changed. I eat vegetables, lots of them, with low-fat dip like Greek yogurt that tastes like ranch dressing.) I also don’t eat all day. I have my lunch and dinner watching football but that is it. I don’t “snack” unless it is raw veggies. My husband, who does most of the cooking in our house, started making vegetarian chili for football. If there are chips with the chili, they are organic, gluten free, and veggie based versus the traditional flour based.The last thing I added was more movement. You would think a race or two hours of working out would let me “deserve” an eight-hour stint in front of the TV on the couch. Nope! I walk around the house during commercials. I walk outside during commercials. I take out the trash, or clean the kitty litter, do the dishes, sweep the floor, whatever… if there is a commercial I am up and moving!
So now I can BEAR DOWN and let the EAGLES FLY all day every Sunday! I can enjoy the games, the company of friends and family. I don’t have to gain weight, by eating myself into an eight-hour food coma on the couch.
Are you a football fan like Chiara? How has game day changed for you? What tips would you offer others?
Lose Weight at Penn Medicine
Penn can help you lose weight.
Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.
There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.
Register for a free information session today.
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Healthy Recipe: Chicken-Escarole Soup
Registered dietitian and bariatric program nutritionist Danielle Rosenfeld, MS, RD, LDN, shares with us her one of her favorite fall recipes. Learn more about Penn's bariatric surgery program here.
There is truly nothing better than eating a bowl of hot soup on a chilly day. Soup can be incredibly healthy and nutrient dense when prepared the right way. Here is a fool-proof recipe that uses colorful tomatoes, fat-free and low-sodium chicken broth, lean skinless chicken breast, and fiber-dense escarole.
It is hearty, satisfying, and packs 14 grams of protein per serving! There is no need for cream or extra salt because this recipe has a ton of natural flavor without the calories.
Yield: 4 servings (serving size: 1 cup)
Cook time: 14 Minutes
Prep time: 1 Minute
Ingredients
Preparation
Nutritional Information
Amount per serving
Calories: 118
Calories from fat: 27%
Fat: 4g
Saturated fat: 0.7g
Monounsaturated fat: 2.1g
Polyunsaturated fat: 0.6g
Protein: 13.5g
Carbohydrate: 7.9g
Fiber: 1.5g
Cholesterol: 30mg
Iron: 1.1mg
Sodium: 535mg
Calcium: 49mg
Cooking Light Fresh Food Fast, Oxmoor House 2009
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There is truly nothing better than eating a bowl of hot soup on a chilly day. Soup can be incredibly healthy and nutrient dense when prepared the right way. Here is a fool-proof recipe that uses colorful tomatoes, fat-free and low-sodium chicken broth, lean skinless chicken breast, and fiber-dense escarole.
It is hearty, satisfying, and packs 14 grams of protein per serving! There is no need for cream or extra salt because this recipe has a ton of natural flavor without the calories.
Chicken-Escarole Soup
Yield: 4 servings (serving size: 1 cup)Cook time: 14 Minutes
Prep time: 1 Minute
Ingredients
- 1 (14 1/2-ounce) can Italian-style stewed tomatoes, un-drained and chopped
- 1 (14-ounce) can fat-free, low-sodium chicken broth
- 1 cup chopped cooked chicken breast
- 2 cups coarsely chopped escarole (about 1 small head)
- 2 teaspoons extra-virgin olive oil
Preparation
- Combine tomatoes and broth in a large saucepan.
- Cover and bring to a boil over high heat.
- Reduce heat to low; simmer 5 minutes.
- Add chicken, escarole, and oil; cook 5 minutes.
Nutritional Information
Amount per serving
Calories: 118
Calories from fat: 27%
Fat: 4g
Saturated fat: 0.7g
Monounsaturated fat: 2.1g
Polyunsaturated fat: 0.6g
Protein: 13.5g
Carbohydrate: 7.9g
Fiber: 1.5g
Cholesterol: 30mg
Iron: 1.1mg
Sodium: 535mg
Calcium: 49mg
Cooking Light Fresh Food Fast, Oxmoor House 2009
A Healthy Holiday Makeover
Registered dietitian and bariatric program nutritionist Danielle Rosenfeld, MS, RD, LDN, talks about Thanksgiving dinner and ways you can lighten up this traditionally heavy meal.
A traditional Thanksgiving meal contains an average of 3,000 calories. For those of us who are trying to lose or maintain weight, this can do serious diet damage. But many traditional Thanksgiving foods can be quite nutritious if prepared the right way and consumed in moderation. So why not try to make this year’s turkey day a bit healthier for you and the whole family?
Here are some healthy upgrades for traditional Thanksgiving fare.
Turkey
Luckily, turkey is a lean protein with no saturated fat. It also contains the antioxidant selenium. The calories tend to creep in from the preparation. Avoid frying your turkey or adding excess butter or oil for basting. Simply use a low-fat, low-sodium broth, herbs and citrus to impart flavor and moisture without the added fat.Stuffing
Stuffing can pack serious calories when prepared with white bread crumbs, butter and high fat meats. Switch to 100 percent whole-wheat bread, brown rice or quinoa for extra fiber and protein. Skip the butter and add flavor with fresh herbs, such as rosemary and thyme, and fruit, such as apples or cranberries. Carrots, onions and celery can also be added to enhance the flavor and nutrition profile.Mashed Potatoes
Many folks add loads of butter, salt, and cream to their traditional mashed potatoes. This year, make a healthy upgrade to mashed sweet potatoes with roasted garlic. For a unique dish, try roasting root veggies like beets, sweet potato, and parsnips with olive oil and rosemary- they look beautiful and taste delicious.Green Beans
Traditional green bean casserole contains added calories and fat from the classic cream of mushroom soup and fried onions. This year, try a simple green bean sauté with sesame oil and a drizzle of sesame seeds to save calories and seriously boost calcium intake. Or try steaming other nutritious green vegetables, such as Brussels sprouts, asparagus or broccoli and add lemon zest and garlic for flavor.Gravy
Traditional gravies can add a ton of calories to the lean turkey. Either skip it all together or use low-fat broth based gravy for moisture.What are some of your Thanksgiving calorie saving tips?
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.
5 Fall Power Foods
Registered dietitian and bariatric program nutritionist Danielle Rosenfeld, MS, RD, LDN, shares with us her favorite fall foods, and why you should love them too!
Fall is my favorite season for many reasons—falling leaves, chilly nights, cozy sweaters, apple picking and of course, Thanksgiving. But the true essence of fall is really in its beautiful fresh produce that is packed with tons of flavor and nutrition.
Fall actually brings with it some of the most powerful super foods that we should be consuming in our diets. Here are five:
Make sure to visit your local farmers market to get the best fall produce available or consider joining a CSA share, which is a fabulous way to get a variety of local, organic vegetables and/or fruit every week! Check out the Lancaster, PA CSA share here.
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.
reade more...
Fall is my favorite season for many reasons—falling leaves, chilly nights, cozy sweaters, apple picking and of course, Thanksgiving. But the true essence of fall is really in its beautiful fresh produce that is packed with tons of flavor and nutrition.
Fall actually brings with it some of the most powerful super foods that we should be consuming in our diets. Here are five:
- Apples- Though it seems quintessential, there is truly nothing like an in-season crisp apple. Packed with fiber and vitamin C, this fruit works wonders in weight and blood sugar control. Apples are also packed with dietary flavonoids, which have antioxidant and anti-cancer properties. Eat them raw, dip in almond butter, or bake into a crisp—anyway you choose will be delicious.
- Pomegranates- The beautiful magenta pomegranate seeds are loaded with antioxidants (may have more antioxidants than red wine!), and are also packed with vitamin C and folate. Pomegranate seeds are super fun to eat and can amp up the flavor and color profile of any boring dish.
- Pumpkin- Roasted pumpkin “meat” is a great source of fiber and vitamin A. It has a hearty, satisfying, and rich texture that can be used to add another dimension to green or grain salads. Roasted pumpkin seeds provide healthy fats and are a great fall snack option!
- Brussels Sprouts- Most people either love them or hate them, but when prepared the correct way, they taste earthy and delicious. Brussels sprouts not only pack a ton of fiber, but also folate, iron and vitamin K. Simply roast them with some olive oil and salt/pepper for a delicious side dish, and if you want to get creative, toss some pomegranate seeds before serving for a pop of color!
- Kale- Whether you eat it raw in a salad, sauté with olive oil and garlic, or drink it in a smoothie, kale is one of the healthiest foods you can eat due to its endless health benefits. It is rich in powerful antioxidants and fiber, loaded with calcium, iron, vitamins A , K and C and is also considered to be an anti-inflammatory food. Need I say more?
Make sure to visit your local farmers market to get the best fall produce available or consider joining a CSA share, which is a fabulous way to get a variety of local, organic vegetables and/or fruit every week! Check out the Lancaster, PA CSA share here.
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.
Learn About Plastic Surgery After Weight Loss at This Free Meeting
Join us at a special bariatric support group at the Heart and Vascular Pavilion on Saturday, November 16 at 9 am.
Guest speaker, Kevin Cross, MD, who specializes in plastic surgery will be discussing body contouring after bariatric surgery.
Guest speaker, Kevin Cross, MD, who specializes in plastic surgery will be discussing body contouring after bariatric surgery.
Dr. Cross graduated from the University of Pennsylvania School of Medicine.
He is board certified by the American Board of Plastic Surgery. Dr. Cross’s philosophy is to develop an individualized treatment plan for each of his patients.
Dr. Cross uses his breadth of experience to ensure that his patients receive long lasting, natural appearing results that reach their aesthetic goals.
Date: Saturday, November 16, 2013
Time: 9 to 10:30 am
Location: Penn Presbyterian Medical Center, Heart and Vascular Pavilion, Room 102
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.
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.