Midwest Bariatric Institute: Franciscan St. Margaret Health

4 Easy Ways to Lighten Up Your Holiday Recipes

2011-12-12T09:07:00.000-06:00

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

We all have our favorite holiday foods. This year, with a few substitutions, we can still enjoy our favorite treats without the post-holiday guilt.

Go half! - Replacing half of an ingredient will decrease calories and fat without sacrificing taste. For example, you can replace half the whole milk or cream with nonfat milk. You can also use low fat cheese in the same way. Use half oil/half low sodium broth for stir fries or replace half the butter in baked goods with fruit puree.

Spice it up! - Adding fat is not the only way to add flavor. Use your herbs and spices to add flavor without all the calories. Add basil to tomatoes and pasta; use rosemary on poultry, meats, roasted potatoes and stuffing; and use dill with rice, fish, eggs, cucumbers, green beans and potatoes.

Cook it Right - Always choose to grill, broil, bake or roast instead of deep frying. Cooking sprays are also low calorie and can be substituted instead of butter and oil.

Bake Better - Use whole wheat flour and oats in cookies, muffins or bread recipes. To avoid changing your product too much, use the “half” method mentioned above. For example, replace ½ of the white flour with whole wheat flour. The fiber will help you feel fuller longer.

A few changes here and there will make a big difference. Look at how these holiday favorites size up:

Pecan Pie (1/8 pie) (470 calories) vs. Pumpkin Pie w/ 2 tbsp whipped topping (260 calories)
Roasted extra-lean ham (150 calories) vs. Turkey wing with skin (185 calories)
Egg Nog (350 calories) vs. Apple Cider (125 calories)
Dinner Roll (170 calories) vs. Green Bean Casserole (1/2 cup) 80 calories
Dinner A. Roasted turkey back without skin (3 oz), Homemade mashed potatoes (1/2 cup), 1 slice pumpkin pie topped with whipped topping (2 Tbsp), Thin homemade gravy (1/4 cup), Green bean casserole. Total: 536 calories, 27 grams fat vs. Dinner B: Roasted ham with fat trimmed (3 oz), Homemade mashed sweet potatoes (1/2 cup), 1 slice reduced-calorie pumpkin pie with reduced fat ice cream (1/2 cup), Cranberry sauce (1/4 cup), Dinner roll. Total: 945 calories, 26.5 grams fat.

Sources: ARAMARK. Calorie Information obtained from SparkPeople.com

Hit a Weight Loss Plateau? Join Us for "Back on Track"

2011-12-01T12:58:00.001-06:00

The Midwest Bariatric Institute at St. Margaret Health is offering a six-week course designed to assist those dealing with the "pain of regain" or weight loss plateaus.

Sessions will be conducted from 6 to 8 p.m. Jan. 9, 16, 23 and 30; and Feb. 13 and 20, in the Blessed Mother Conference Room on the Franciscan St. Margaret Health-Dyer Campus, 24 Joliet St.

The program will be conducted by certified instructor Millie Sasaki, a registered nurse; and Lori Grancich, a registered dietitian.

For more information, including course fee, call (219) 852-2518.

Dr. Cahill Nationally Recognized for da Vinci Robotic Bariatric Surgery

2011-12-01T10:38:00.001-06:00

Gerald A. Cahill, M.D., has received the distinction of being among an elite group of 25 bariatric surgeons in the nation to receive da Vinci Si Robotic Surgical System quality and volume recognition from the manufacturer, California-based Intuitive Surgical Inc.

He also is the first physician in Northwest Indiana to perform minimally invasive bariatric surgery using the da Vinci Si system.

Cahill, who is medical director of the Midwest Bariatric Institute at Franciscan St. Margaret Health-Dyer, the area’s leader in such surgery, serves patients from all of Franciscan Alliance’s Northern Indiana Region hospitals. Those include, besides Franciscan St. Margaret Health-Dyer, Franciscan St. Margaret Health-Hammond; Franciscan Physicians Hospital in Munster, Franciscan St. Anthony Health-Michigan City and Franciscan St. Anthony Health-Crown Point.

Cahill has performed more than 2,500 bariatric surgical procedures and has one of the best safety records in the nation.

"I always have strived to make surgery as minimally invasive and safe for the patient as possible. Using the da Vinci makes it more precise and even less invasive, with fewer and smaller incisions. In addition, procedures are safer and patients experience less pain. They also are assured the best outcomes and spend less time in the hospital," Cahill said, adding, "Weight-loss surgical procedures help assure patients longer lives and improved quality of life."

Kathy O’Donnell, R.N., manager of the Midwest Bariatric Institute, said, "Dr. Cahill and the institute are committed to providing patients the best surgical quality and post-operation support. We continually strive to provide life-long weight loss success for our patients. I am proud to be part of a program that is constantly evolving to provide the best high tech options to promote quality patient outcomes."

The Midwest Bariatric Institute is located at Franciscan St. Margaret Health’s Dyer Campus, 24 Joliet St. (U.S. 30). For more information, call (219) 852-2518 or send e-mail to: kathy.o'donnell@franciscanalliance.org.

da VINCI ADVANTAGES FOR PATIENTS
Potential benefits include:

Less pain.
Less blood loss.
Less scarring.
Shorter recovery times.
Faster return to routine activities.
In many cases, better clinical outcomes.

About Dr. Gerald A. Cahill
Cahill has dedicated his practice to weight loss surgery and specializes in minimally invasive surgical (laparoscopic) techniques for the treatment of obesity. At the Midwest Bariatric Institute at Franciscan St. Margaret Health, Dr. Cahill performs lap-band, Roux-en-Y gastric bypass, gastric sleeve procedures. Cahill has performed over 2,500 weight loss surgeries with no surgical mortality – a safety record that is unmatched locally. A practicing physician for more than 20 years, Dr. Cahill is a fellow of the American College of Surgeons, and the American Society of Metabolic and Bariatric Surgery. He received his medical training at the University of Illinois at Chicago. He completed his residency and internship at the University of Illinois at Chicago Medical Center, and a fellowship in colon and rectal surgery at Cook County Hospital, Chicago.

Fighting the Flu with Food

2011-11-30T09:10:00.001-06:00

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

In the heat of flu season, you may wonder how you can boost your immune system. The top strategies for protecting your health during the flu season are to: eat smart, get adequate amounts of sleep, stay physically active, and reduce stress. One of the best ways to keep your immune system strong is to increase your consumption of immune-boosting antioxidants. According to eatright.org, "Antioxidants are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals. Free radicals can interfere with your immune system so fighting off damage with antioxidants helps keep your immune system strong, making you better able to ward off colds, flu, and other infections."

Antioxidants are found in fruits and vegetables. The three major antioxidants are vitamin C, vitamin E, and beta-carotene. To find these, look for purple, blue, red, orange and yellow hues. Beta-carotene can be found in apricots, asparagus, beets, nectarines, pumpkin, squash, spinach and watermelon. Vitamin C can be found in berries, broccoli, cantaloupe, honeydew, oranges, red, green, or yellow peppers, sweet potatoes, strawberries and tomatoes. Vitamin E can be found in carrots, mustard and turnip greens, spinach, nuts and sunflower seeds. Other foods packed with antioxidants are raisins, prunes, plums, red grapes, onions, eggplant, apples, eggplant and beans.

A vitamin or supplement can also help especially if you have children who are picky eaters, but you may be missing out on other nutrients that could strengthen the immune system. Foods contain many different nutrients that work together to promote health. Also, make sure not to take too much by taking individual supplements of Vitamin C and E for example. Moderation is always the key.

Free Surgical Weight Loss Seminars In December

2011-11-29T15:37:00.001-06:00

People who are considering surgical weight loss options can learn more at free seminars offered by the Midwest Bariatric Institute at Franciscan Alliance hospitals in Dyer, Crown Point and Michigan City throughout the month of December.

Sunday, December 4, 2011 - 1 p.m.
at Franciscan St. Anthony Health - Michigan City
St. Francis Hall
301 West Homer St., Michigan City

Wednesday, December 7, 2011 - 6 p.m.
at Franciscan St. Anthony Health - Crown Point
Marian Edcuation Center, Room B
1201 South Main St., Crown Point

Sunday, December 11, 2011 - 1 p.m. &
Wednesday, December 28, 2011 - 6 p.m.
at Franciscan St. Margaret - Dyer
Reginald Boardroom
24 Joliet St. (US Route 30), Dyer

Call the Midwest Bariatric Institute at (219) 852-2518 to register. Visit Midwest Bariatric Institute online @ franciscanstmargaret.org/weightloss and follow MBI on Twitter.

Exercise and Weight Loss: 7 Ways to Reduce Your Screen Time

2011-11-14T09:09:00.000-06:00

Sedentary behaviors are things you do while you are sitting still. Decreasing your sedentary behaviors can help you lose weight. For most people, the best way to decrease sedentary behavior is to reduce the time they spend watching TV and using a computer and other electronic devices. All of these activities are called "screen time."

Some ways to decrease screen time are:

Choose 1 or 2 TV programs to watch, and turn off the TV when they are over.
Do not keep the TV on all the time for background noise -- you might end up sitting down and watching it. Turn on the radio instead. You can be up doing things around the house and still listen to the radio.
Do not eat while you are watching TV or surfing the web.
Take the batteries out of your TV remote control and get up to change the channel.
Before you turn on the TV or your computer, take your dog or a neighbor’s dog for a walk. If you are going to miss your favorite show, record it.
Find activities to replace TV-watching. Read a book, play a board game with family or friends, or take an evening cooking class.
Work out on an exercise or yoga ball while you watch TV. You will burn calories. Or, set up a stationary bike or treadmill in front of your TV and use those while you watch.

If you like playing video games, try games that require you to move your whole body, not just your thumbs.

For more tips and information on exercise and weight loss, visit our online Weight Loss Health Guide at franciscanstmargaret.org/weightloss.

Source: ADAM Weight Loss SmartSite

Tips for a Healthier Halloween

2011-10-07T09:13:00.000-05:00

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

Halloween kicks off the holiday season. It seems like the next few months are filled with get-togethers and tempting treats. Start the season out right by avoiding sugar highs and choosing sensible snacks.

Halloween does not have to be centered on candy. Place your focus on making costumes, pumpkin carving, roasting pumpkin seeds and maybe even a haunted house. There are plenty of other fall activities, like apple picking, that can be fun and nutritious.

Practice moderation. On the night of Halloween, let your kids choose 3-4 mini-sized pieces. On the days to follow, let them pick 2 pieces of their favorite candy instead of letting them indulge right out of the bag.

Buy treats you do not like. We all know that candy can be equally as tempting for adults as it is children. If you prefer chocolate, buy gummy treats to decrease temptation. Also, try not to buy treats too early - the longer they are sitting around the house, the more tempted you will be. After Halloween, take extras to work to get them out of the house.

Choose healthier options. Pretzels, granola bars and mini bags of popcorn provide some nutrients without all the added sugar. Gum is also a great option as it has far fewer calories than your typical candy. If you do not like either of these ideas, a small toy would work as well.

Remember, one night of trick or treating is not going to ruin your child's nutrition status, but it is important to stay focused while still having fun. Use these tips to help you and your family start off on the right foot for the holiday season.

Free Surgical Weight Loss Seminars Offered in October

2011-09-29T15:43:00.000-05:00

Wednesday, October 5, 2011 - 6 p.m.
at Franciscan St. Anthony Health - Crown Point
Marian Edcuation Center, Room B
1201 South Main St., Crown Point

Sunday, October 16, 2011 - 1 p.m.
at Franciscan St. Margaret - Dyer
Reginald Boardroom
24 Joliet St. (US Route 30), Dyer

Sunday, October 23, 2011 - 1 p.m.
at Franciscan St. Anthony Health - Michigan City
St. Francis Hall
301 West Homer St., Michigan City

Call the Midwest Bariatric Institute at (219) 852-2518 to register. Visit Midwest Bariatric Institute online @ franciscanstmargaret.org/weightloss and follow MBI on Twitter.

The Facts About Fiber

2011-09-14T15:49:00.000-05:00

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

While walking down the grocery aisles, you may have noticed that companies are adding fiber to all of your favorite foods. From cereal bars to yogurt, it seems they all have the high fiber seal. So why is fiber important and why is it so popular these days?

Fiber is a carbohydrate that our body cannot digest. In fact, it passes through the small intestine almost entirely intact. There are two types of fiber: insoluble and soluble. Insoluble fiber keeps things moving in your digestive tract. It promotes regularity and helps prevents constipation. Soluble fiber dissolves in water to form a gel which slows digestion and absorption.

Fiber has been shown to have numerous benefits in addition to the ones listed above. First of all, it fills you up! Studies show that people who have diets high in fiber typically are at a healthier weight. Soluble fiber has also been shown to reduce blood cholesterol levels and maintain blood sugar levels.

Here are some ways to increase the fiber in your diet:

Consume whole grain cereals, pastas, and breads. Increase your intake of fruits, vegetables, beans and nuts. Substitute half the flour in a recipe with whole grain flour. Sprinkle a high fiber cereal into yogurt. Switch to bran muffins, whole grain waffles or pancakes. Keep skin on fruits.
Make sure not to increase fiber intake too quickly as it will lead to bloating and stomach upset. Try and figure out how much fiber you are currently taking in and increase 5 grams per week until goal of 25-35 grams per day is achieved. Make sure to increase fluid intake as you increase your fiber. Fiber absorbs water and can actually cause constipation if you are not getting enough fluids.
So what about all the new products with added fiber? Don’t let food labels confuse you. You may have noticed that there seems to be fiber in everything now-a-days from ice cream to toaster pastries. But do these fibers promote the same health benefits as fruits and vegetables? You guessed it. No. You also have to consider that a lot of these foods are high in sugar and fat. Your best bet is to have a diet rich in fruits, vegetables, and whole grains.

7 Tips to Get Kids to Eat Healthier

2011-08-12T12:50:00.000-05:00

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

With school almost back in session, it is important for us to focus on nutrition for our children. From picky eaters to food allergies, there are numerous obstacles that get in the way of healthy eating. Here are some tips to help you avoid common mistakes and teach your kids healthy eating habits.

Be patient. Young children are not always willing to try new foods. Keep introducing the new food as it may take several offerings before the child wants to eat it.
Be a good role model. Eat with your child and let them help in preparation. If they help with the meal, they are more likely to want to eat it. Some activities your children can participate in are: wiping and setting the table, scoop or mash potatoes, peel fruits, help measure dry ingredients, and folding napkins.
Do not force your child to eat or offer food as bribes or rewards. When foods are used to reward kids, they may start using food to cope with stress or other emotions. Offer praise and attention instead of food treats.
Keep mealtime positive. Family meal time is a good time to teach appropriate dining behaviors that kids can use at restaurants like passing items, not talking with your mouth full and staying seated. You can remind them not to break rules, but keep tension down and save discipline for another time.
Focus on each other and not the food. Let children take responsibility in plating their food. Allow children to eat until they are full. Try not to force the “one last bite” or clean plate method.
Have family meals. Studies show that children who eat away from the table are less likely to choose nutritious foods and are more likely to do poorly in school.
Don’t forget to plan snacks. Snacks are an important part of a child’s diet. Plan for your child to have two snacks a day. Make them healthful by including two food groups. An example would be low fat milk and chunks of banana.

There are also various school nutrition programs that are available. For more information, check out a great resource at http://www.fns.usda.gov/cnd/

Healthy Grocery Shopping

2011-08-10T09:44:00.000-05:00

A key step for losing weight, keeping the weight off, and staying healthy is learning how to buy the right foods at the store.

Smart shopping
Avoid buying foods in bulk and shopping in warehouse-type stores if you can. Getting a good deal can lead to overeating. If you do buy large amounts of a food, divide it into smaller portion sizes and store what you will not use right away.

Know how to read food labels
Learn how to read the Nutrition Facts labels on food packages.

Know what the serving size is and the amount of calories, fat, protein, and carbohydrates per serving.

Learn how to tell the difference between foods that are truly organic. Two words on labels that can be misleading are "natural" and "pure." See also: Reading food labels

Plan ahead
Before you buy food for the week, think about your schedule:

When and where you will be eating over the next week?
How much time will you have to cook?

Then, plan your meals before you shop. This can keep you from buying whatever foods look good to you, whether or not they are healthy.

Make a shopping list. Remember to take it with you, and promise yourself you will not buy things that are not on it.

Never go food shopping when you are hungry. You will make better choices if you shop after you have had a healthy meal or snack.

Be sure to check out our Weight Loss Health Guide for more information, resources, health and behavior assessments and other tools to help you learn more about how to lose and keep off excess weight.

Weight Loss Quick Tip: Dining Out

2011-08-02T13:18:00.001-05:00

Dining out is part of our busy lives. Even though you need to be careful when you eat out, you can enjoy yourself and stay healthy.

If you know how to pick the right foods, you can go to almost any type of restaurant. Be aware that the portion sizes at many restaurants are very large.

Try to avoid fast-food restaurants. If you must eat fast food, try these tips to limit calories:

Choose a place that broils or grills hamburgers, fish, and chicken for their sandwiches.
Order only a sandwich. Avoid ordering the “value” or “combo” meal.
Whether you have a sandwich, milkshake, or French fries, do not order large sizes.
Order a salad instead of French fries.
Pizza is okay, but limit yourself to only 1 or 2 slices. Replace some of the cheese with extra sauce or vegetables. Add a salad to your meal to help fill you up.

Be sure to check out our Weight Loss Health Guide for more information, resources and tools to help you learn more about how to lose and keep off excess weight.

Start Your Day Off Right - The Importance of Breakfast

2011-07-18T12:53:00.000-05:00

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

Breakfast as its name implies means to "break the fast." You have gone all night without eating and need to fuel your engine. Studies show that people who eat breakfast tend to have healthier body weights than those who skip. Breakfast is one of the most important meals of the day and yet is the meal most likely to be skipped. Some reasons for skipping breakfast are: "I do not have enough time to eat in the morning," "I'm trying to lose weight" or "I have no appetite in the morning."

There are numerous benefits related to consuming breakfast. The first benefit is that breakfast eaters are typically overall healthier. They are more likely to meet the nutritional requirements especially for Vitamins A, C, iron, zinc, calcium and fiber. When you skip breakfast, you’ll tend to either snack on high fat, low nutrient foods or overeat when lunch rolls around. According to the National Weight Control Registry, 78% of people who lose weight and keep it off eat breakfast everyday. Breakfast eaters are also proven to have greater attention span and improved concentration making it a vital start to each day for school aged children.

Breakfast does not have to be extravagant by any means. Ready-to-eat cereals are fortified with B-vitamins and minerals that are essential for healthy growth. Choosing a whole grain cereal, bagel or toast is a great way to start your day off with some fiber. Ideally, a healthy breakfast includes food from a variety of groups such as fruit, whole grains and low fat dairy. To start your day off on the right foot, try some of these ideas for breakfast: Oatmeal, fruit and yogurt smoothie, whole wheat English muffin and peanut butter, whole grain ready-to-eat cereal or breakfast quesadilla made with eggs and low fat cheese.

Midwest Bariatric Institute Introduces "Back on Track"

2011-06-22T13:02:00.000-05:00

The Midwest Bariatric Institute at St. Margaret Health is starting a 6-week course designed to assist those dealing with the "pain of regain" or weight loss plateaus.

The sessions will be held on Tuesday evenings beginning at 6:30 p.m. in the Blessed Mother Conference Room on the Franciscan St. Margaret Health - Dyer Campus, 24 Joliet St. in Dyer. Each meeting will last approximately one to one-and-a-half hours. The first session begins July 12 and runs through August 23. The second session begins October 11 and runs through November 22.

For more information, including pricing, please call (219) 852-2518.

Obesity and Lack of Exercise Linked to Chronic Pain

2011-06-21T07:58:00.000-05:00

From Reuters Health News...

Obesity and lack of exercise linked to chronic pain

By Eric Schultz

NEW YORK (Reuters Health) - It may not be surprising, but people who exercise at least one hour per week have a lower risk of troublesome back, neck, and shoulder pain, a new study shows.

The new evidence supports the possibility that obesity and physical inactivity play a role in a person's risk of developing chronic pain in those areas, said study co-author Dr. Paul Mork, of Norwegian University of Science and Technology in an email to Reuters Health.

Read the complete article. +

Low-Fat Diet May Not Increase Diabetes Risks

2011-06-09T11:04:00.000-05:00

From Reuters Health News...

Low-fat diet may not increase diabetes risks

By: Genevra Pittman

NEW YORK (Reuters Health) - While the low-fat diet craze led some doctors to worry that Americans would instead start eating too many carbohydrates, a new study suggests that eating low-fat doesn't have to increase carbohydrate-fueled health risks.

Instead, if extra carbohydrates are part of a diet plan that includes more fruits, vegetables, and whole grains, the risk of diabetes - the biggest related health concern -- could actually drop, at least in older women, according to the findings.

Read the complete article. +

Excess Weight in Elderly Makes Daily Tasks Harder

2011-05-17T09:36:00.002-05:00

From Reuters Health News...

Excess weight in elderly makes daily tasks harder

By Allison McCook

NEW YORK (Reuters Health) - Older adults who are obese are more likely to develop problems with day-to-day activities, such as bathing, getting dressed, and going to the bathroom, a new study finds.

The more excess weight they are carrying, the more likely they are to report new disabilities, according to surveys of more than 20,000 adults 65 and older.

Read the complete article. +

Your Diet's Role in Controlling High Blood Pressure

2011-05-09T09:12:00.000-05:00

By Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

May is National High Blood Pressure Education Month. According to the CDC, 74 million people in the United States have high blood pressure. High blood pressure - also known as hypertension - is a condition of increased pressure in the arteries. It is a "silent" disease meaning that the patient usually does not know about the problem unless blood pressure measurements are done. If left untreated, high blood pressure can lead to serious medical problems such as coronary heart disease, heart failure, heart attack, stroke, and kidney damage.

Risk factors for high blood pressure are being overweight or obese, heavy alcohol consumption and inactive lifestyle. Other factors such as increasing age, gender, genetics and race, also increase the chance of developing high blood pressure. Some people develop high blood pressure because they are sensitive to high salt intake.

The first step to lowering blood pressure is changing your lifestyle. Losing weight, reducing salt intake, and increasing physical activity helps many people control their blood pressure.

Sodium is a mineral essential for good health. However, most Americans consume more sodium than is necessary. The average intake of sodium ranges from 5,000 to 10,000 milligrams per day. People with high blood pressure should typically be consuming around 2,300 milligrams per day (about 1 teaspoon). Sodium and salt do not mean the same thing. Sodium is a part of salt that can lead to health problems.

Sodium acts like a sponge in our body and holds fluid; therefore the more sodium you consume, the more fluid you retain. Fluid retention can result in edema, a condition where water accumulates in the body. Edema places strain on various parts of the body such as the heart, kidneys and blood vessels. This can contribute to high blood pressure, heart failure, or kidney failure. To reduce risk, a reduced sodium intake is recommended.

To reduce salt in your diet, eat fresh fruits, vegetables, grains and fresh meats. Processed, convenience foods, and fast food restaurants are high in salt. Use fresh herbs and spices without salt to flavor foods. Do not use salt when preparing food and do no add salt to your food at the table. Use condiments sparingly such as catsup, barbeque sauce, soy sauce and relish. Buy low sodium varieties or limit to 1 tbsp per day. Read labels for ingredients containing sodium including baking soda, baking powder, sodium nitrate, and MSG (monosodium glutamate). When reading labels, keep in mind that less than 200 mg sodium is low, 200-400 mg sodium is medium and 400-600 mg is high. Remember the amount listed is for one serving, which may be more or less than you eat.

Pair these tips with a more active lifestyle and you are on your way to reducing your risk and/or better controlling your high blood pressure.

Nurses Trusted to Care - Nurses Week 2011

2011-05-06T08:19:00.003-05:00

As National Nurses Week is noted today through May 12, we at the Midwest Bariatric Institute express our undying gratitude and admiration for the many acts of kindness, bravery, compassion and giving, especially during tough times, which are part of daily life for the nurses who serve our hospital. Their feats often go unheralded and are known only to them and the patients they serve so well.

Nurses are a backbone to our medical staffs; without their services, we could not exist. Their duties are many, their toils are steady. They see our patients through the best and worst times and often shed tears of joy, and sorrow, with them. Our nurses, in a word, are love. The Midwest Bariatric Institute honors them during their week, and appreciates what they do every week.

National Nurses Week celebrates the committment made by nurses to provide the highest quality of care. We honor all nurses who provide superior compassionate and joyful care for our patients. Every day you serve the needs of our community with skilled hands and hearts. Thank you.

Get Tickets Now for Speaking of Women's Health - May 12

2011-05-05T09:10:00.000-05:00

Franciscan Alliance again will be among sponsors of Lakeshore Public Television's annual Speaking of Women's Health program May 12 at the Radisson at Star Plaza in Merrillville.

This year's theme is "Destination Wellness: Cruise to a Healthier Life."

Among its offerings, the daylong conference features nationally recognized speakers, breakout sessions led by local and national experts, health screenings provided by Franciscan Alliance hospitals, free samples and products, a catered lunch, and access to a massage therapist. A sampling of session topics includes heart health, financial preparation, menopause, skin care, beauty tips and fitness.

To purchase tickets, visit http://swh2011.eventbrite.com/.

For more information on the program, visit http://www.speakingofwomenshealth.com/.

Family Meals Might Help Kids Keep a Healthy Weight

2011-05-03T10:40:00.000-05:00

From Reuters Health News...

Family meals might help kids keep a healthy weight

By Frederik Joelving

NEW YORK (Reuters Health) - Kids who sit down to eat with their families are less likely to be overweight and eat unhealthy foods, according to U.S. researchers who call for more shared meals.

In the first report to combine all existing studies on the issue, they found kids who eat with their parents at least three times a week had 12 percent lower odds of being overweight.

Read the complete article. +

The Truth About Fad Diets

2011-04-15T09:52:00.002-05:00

By Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

As the warm weather approaches, it's no doubt that you might be feeling the pressure to shed off some unwanted winter pounds. Most people inevitably turn to fad diets as a quick way to lose weight and who could blame you? With claims like, "Lose 30 pounds in 30 days," who wouldn’t want to try it out?

A fad diet is a diet that promises quick weight loss typically through an unbalanced diet. When researching any new eating plan, always think that if it sounds too good to be true, it typically is! Here are some red flags to look for before starting any health program.

Diets that eliminate a food group. Our bodies need all of the macronutrients (carbohydrates, protein and fat) for energy, growth and repair. Eliminating one of these groups put you at risk for nutritional deficiencies.
Rapid weight loss. Slow, steady weight loss is more likely to stick than losing a large amount over a small period of time. When you lose a large amount of weight too rapidly, you are losing mostly water and muscle. Most people tend to gain all of the weight back and then some after stopping the diet.
Specific food combinations. There is no evidence that combining certain foods or eating foods at specific times will help you burn more fat or calories.
Eating only one type of food. Some popular diets promote only eating grapefruit or cabbage soup. These diets lack numerous vitamins and minerals that are essential to your body. You will lose weight due to the diet being low in calories, but these diets are too monotonous and unhealthy to stay on long term.
No need to exercise. Regular physical activity is essential for your health. Be weary of any program that promises weight loss "while you sleep or watch TV." Making physical activity a regular part of your life has numerous benefits such as reducing or maintaining body weight, building healthy bones and muscles, reducing the risk of developing high blood pressure or diabetes and even improved sleep patterns.

To determine fact from fad, ask yourself:

Does this diet promise quick weight loss?
Does the diet help sell a company's product?
Does the diet give lists of "good" and "bad' foods?

If you can answer "yes" to any of these, the diet is probably a fad diet.

Diet fads come and go, but the healthiest diets include whole grains, low-fat or fat free dairy, lean proteins, and plenty of fruits and vegetables. Pairing a well-balanced diet with regular exercise will promote a healthier lifestyle. Make sure to only follow recommendations made by reputable organizations such as the Dietary Guidelines for Americans (made by the U.S.D.A) or work with a registered dietitian to create a realistic and sustainable meal plan.

Experts Back Weight-Loss Surgery to Combat Diabetes in Obese

2011-03-29T09:41:00.001-05:00

From Reuters Health News...

Experts back surgery to combat diabetes in obese

WASHINGTON, (Reuters) - A diabetes expert group backed the use of weight-loss surgery on Monday for the treatment of type 2 diabetes in severely obese patients.

According to a statement from the International Diabetes Federation, there is increasing evidence that the health of obese people with type 2 diabetes can benefit substantially from weight-loss surgery under some circumstances.

Read the complete article. +

Let Color Be Your Guide - National Nutrition Month

2011-03-07T13:19:00.003-06:00

By Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

March is National Nutrition Month®! The American Dietetic Association encourages everyone to add color and nutrients to your meals through this year's theme: "Eat Right with Color."

Most people already know that fruits and vegetables are vital to our health. Eating five servings per day can help reduce your risk for heart disease, diabetes, stroke, and some types of cancer. Eating a diet rich in fruit and vegetables has also been show to help with weight management, because many are low in fat and calories, but high in fiber and water which help fill you up. But which ones should we choose? Follow this simple rule- let color be your guide! Each different color fruit and vegetable contains unique health components so having a rainbow of foods will help ensure you are getting all of the nutrients you need.

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.

Fruits: avocado, apples, grapes, honeydew, kiwi and lime
Vegetables: artichoke, asparagus, avocado, broccoli, Brussels sprouts, green beans, green peppers and leafy greens such as spinach

Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

Fruits: red apples, cherries, cranberries, raspberries, pomegranate, red/pink grape fruit, red grapes, strawberries and watermelon
Vegetables: beets, red onions, red peppers, red potatoes, radishes, rhubarb and tomatoes

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, heart health and reduce the risk of some cancers.

Fruits: apricot, cantaloupe, grapefruit, orange, mango, papaya, peach and pineapple
Vegetables: carrots, butternut squash, yellow pepper, yellow corn, pumpkin and sweet potatoes

Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.

Fruits: blackberries, blueberries, plums, raisins
Vegetables: eggplant, purple cabbage, purple-fleshed potato

White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.

Fruits: banana, brown pear, dates and white peaches
Vegetables: Mushrooms, onions, potatoes, cauliflower, potatoes and turnips.

There are plenty of easy ways to include more fruits and vegetables in your diet. Try these tips:

Add frozen or cut up fresh vegetables to casseroles, pasta sauce, or soup.
Blend fruit with milk and ice to make a smoothie.
Add fresh berries to cereal or yogurt.
Try a peanut butter and banana sandwich.
Keep baby carrots or small pieces of celery on hand.
Put a bowl filled with washed fruit on the top shelf of the fridge so it will be the first thing you see.
Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.

Turn any omelet into a hearty meal with broccoli, spinach, peppers, tomatoes or onions with low-fat sharp cheddar cheese.

Being Too Fat Raises Risk of Deadly Breast Cancer

2011-03-03T10:44:00.000-06:00

From Reuters Health News...

Being too fat raises risk of deadly breast cancer

By Julie Steenhuysen

CHICAGO (Reuters) - Scientists know that being overweight increases the risk of breast cancers fed by estrogen, but being too fat may also increase the risk of triple-negative breast cancers, a less common and far more deadly type, U.S. researchers said on Tuesday.

They said women who are overweight had a 35-percent higher risk of developing triple-negative breast cancers, an aggressive form of cancer that affects 10 to 20 percent of cases.

Read the complete article. +

New Web-Based Tool Helps You “Weigh” the Weight Loss Surgery Decision

2011-02-25T15:35:00.003-06:00

When you’ve spent years struggling with being overweight or obese, it may be hard to imagine life without the associated health complications or the ongoing frustration of not being able to lose weight. At the same time, your desire to live long and live well is strong. You may just need some help in discovering the path to achieving your goals, and how to put one foot in front of the other in a way that makes sense for you and your lifestyle.

Our new easy-to-navigate, web-based Weight Loss Health Guide is designed to help you to learn more about weight loss surgery options and start your personal journey to success. Here you can participate in free, confidential online assessments about your weight status, eating and exercise behaviors. There is also a weight loss surgery assessment tool that will provide you with a personalized report detailing the weight loss options that may be right for you.

In addition, you can access our online weight loss library to help you better understand the biology of weight loss, learn more about weight-loss procedures, determine if you're a good candidate for weight loss surgery and read about patients who've had weight loss surgery. You’ll even find tips for healthy grocery shopping. We strongly believe that helping you make informed decisions and have realistic expectations are key factors to achieving weight loss goals.

Obesity is a disease that affects more than 72 million people in the United States.. Today, we know genetics, eating habits, emotions, and our lifestyle can lead to obesity. People who are overweight know that losing weight is a difficult process – while many succeed at it, many more have tried and failed. People with obesity are at risk for developing health problems such as heart disease, high blood pressure, diabetes, stroke and higher risks for cancer.

For those with more severe obesity, weight loss surgery offers an opportunity for successful weight loss and improved health status.

Weight loss surgery requires a serious commitment and involves a great deal of preparation and education before and after the surgery to ensure that patients are able to gradually lose weight and remain healthy. Is weight loss surgery right for you? Which procedure should you consider? What should you expect before and after surgery? How do you choose the right physicians and hospitals?

It is hard to begin a weight loss program on your own, but you don’t have to. We can connect you with the right health care professional to answer all of your questions, as well as introduce you to our online community of patients with whom you can share stories and gain support. We are committed in helping you achieve your weight loss goals in a way that can be sustained for the rest of your life.

We welcome you to start your journey to your future by visiting our Weight Loss Health Guide at www.smmhc.com/bariatrics.

Home temperature, sleep loss tied to obesity

2011-02-24T08:13:00.000-06:00

From Reuters Health News...

Home temperature, sleep loss tied to obesity

By Amy Norton

NEW YORK (Reuters Health) - Could we all help rein in the obesity epidemic by turning down our thermostats this winter? Maybe or maybe not -- but a new study suggests that environmental factors ranging from diet, to sleep to home temperature are related to the risk of becoming obese.

Junk food and physical inactivity usually catch most of the blame for the obesity problem weighing down much of the world.

But some recent research has been looking at the roles of the several other features of modern life -- like sleep deprivation and indoor climate control.

Read the complete article. +

"I Promise to be Healthy...Cross My Heart!"

2011-02-07T10:35:00.000-06:00

February is American Heart Month. Cardiovascular disease is our nation’s number one killer. The American Heart Association states that by exercising as little as 30 minutes a day, five to seven days a week, you can reduce your risk of heart disease, lower blood pressure, regulate blood glucose, reduce cholesterol levels, and reduce body weight.

So you may be asking yourself, What can I do?” The answer is simple: Just do something more each day. The staff at Omni 41 Health & Fitness Connection encourages you to take up:

Cardio Exercises
Strength Training
Exercise Classes
Swimming
Pilates
Basketball
Volleyball
Racquetball
Dancing

Want to learn more about overall heart health? Check out our Online Heart Center +

Eating a Heart Healthy Diet

2011-02-03T09:22:00.001-06:00

By Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

Heart disease is the number one cause of death in Americans. Today’s busy lifestyles can be hard on the heart. The combination of stress, unhealthy diet and sedentary lifestyle can put you at risk for heart disease. February is American Heart Month and what better way to celebrate then by changing your lifestyle today.

Here are some of the steps you can take to gain control over the risks for heart disease and improve your heart health.

Decrease total fat intake, especially saturated and trans fat
Saturated fats are mainly animal fats. They tend to increase blood cholesterol. They are found in meat, seafood, whole-milk dairy products (cheese, milk, and ice cream), poultry skin, and egg yolks. Easy ways to decrease saturated fat in your diet are to choose leaner cuts of meat and trim as much visible fat as possible before cooking. Bake, broil, or grill meats instead of frying and switch to reduced fat or fat free milk and cheeses. Trans fat also can raise cholesterol levels. These fats are present in most fast foods, snack items and baked goods such as French fries, pastries, chips and crackers. To know if a food has trans fat, look for the phrase “partially hydrogenated oil” in the ingredient list.

Shake the salt habit
A high salt intake can contribute to high blood pressure, a risk for cardiovascular disease. The American Heart Association recommends that healthy adults eat less than 2,300 mg of sodium a day (about a teaspoon). Start off by not adding salt to food at the table. Avoid food where large amounts of salt have been added. This includes frozen dinners, lunch meats, pickles, potato chips, processed cheese, and most canned products such as soup, vegetables, and pasta sauces. Flavoring foods with spices and herbs is a great way to cut back on sodium when cooking without sacrificing taste. For example, use chili peppers, cilantro, or garlic for hot or spicy foods. Remember to always check your ingredients because spices such as garlic salt or onion salt still contain sodium.

Eat more fruits and vegetables
Fruits and vegetables contribute a large portion of vitamins and minerals to your diet, which are important for staying healthy and preventing disease. Fruits and vegetables are naturally low in fat and calories and high in fiber and other nutrients that are important for weight management and overall health in general. No one fruit or vegetable is the best. The healthiest diet consists of a wide variety of different fruits and vegetables to get the best mix of health promoting nutrients.

Select whole grains
Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. There are many quick and easy ways to boost the amount of whole grains you eat. Try switching over from white to whole-wheat bread or start your day off with some oatmeal or whole grain breakfast cereal. Make sure it’s labeled as 100% whole wheat or that whole grain is the main ingredient listed.

Get Moving!
Regular physical activity reduces your risk of heart disease and stoke. If you have been inactive or have medical problems, make sure you check with your doctor before starting an exercise regime. Try to accumulate 30 minutes of activity most days of the week. Remember that there are plenty of ways to add steps to your everyday routine. For example, take the stairs instead of the elevator or walk/bike instead of riding in the car when doing errands.

For more information on improving your heart health, visit our Online Heart Center.

Feb. 1 - Bariatric Support Group Cancelled Due to Weather

2011-02-01T13:17:00.000-06:00

The Bariatric Support Group is cancelled tonight due to the anticipated weather conditions. The next support group will be on March 1 at 6 PM.

Some People Choose Smaller Meals When Offered

2011-01-28T08:27:00.000-06:00

From Reuters Health News...

Some people choose smaller meals when offered

By Rachael Myers Lowe

NEW YORK (Reuters Health) - Offering downsized meal portions in addition to normal ones at cafeterias may help some people cut their calorie intake, Dutch researchers say.

They say the smaller portions could work in other settings, too, and might help curb obesity, although it's too soon to know if people compensate by eating more the rest of the day.

Read the complete article >>

Liver Disease May Resolve with Weight Loss Surgery

2011-01-27T08:15:00.000-06:00

From Reuters Health News...

Liver disease may resolve with weight loss surgery

By Megan Rausher

NEW YORK (Reuters Health) - Obesity surgery, also known as bariatric surgery, not only helps obese individuals shed a significant amount of weight, it also significantly improves or completely resolves a common obesity-related liver problem known as non-alcoholic fatty liver disease, a review of published studies shows.

Read the complete article >>

Healthy home may help keep the weight off

2011-01-18T08:53:00.002-06:00

From Reuters Health News...

Healthy home may help keep the weight off

SOURCE: Annals of Behavioral Medicine, October 2009

If you've lost a lot of weight and want to keep it off, banishing high-fat foods and getting rid of your TV sets might help, along with eating less and staying active, new research hints.

Researchers found that people who had lost weight and had maintained a normal weight for 5 years were much more physically active than obese people who hadn't lost weight and were also being better able to control their food intake...

Read the complete article >>

Video: What are the benefits of weight loss surgery?

2011-01-10T16:44:00.000-06:00

Kathy O'Donnell, manager of the Midwest Bariatric Institute, talks about some of the health benefits to weight loss surgery.

Video: Do I qualify for weight loss surgery?

2011-01-06T12:32:00.000-06:00

Dr. Kidanu Birhanu, board certified in Internal Medicine, explains the criteria in which to qualify for weight loss surgery.

Listen Up, Ladies! - Food and a Woman's Health & Weight - Next Event is January 15

2010-12-27T13:55:00.001-06:00

“The Effects of Food on a Woman's Health and Weight”

Dr. Kidanu Birhanu, a board certified internist with a special interest in weight management, will discuss the effects that different types of foods have on a woman's health and weight. Dr. Birhanu also is the medical director of the medical weight management program at the Midwest Bariatric Institute at Saint Margaret Mercy. Women of all ages are invited to participate in this free seminar.

Saturday, January 15, 2011
9:00 a.m. - 12:00 p.m.
Saint Margaret Mercy – Dyer Campus
24 Joliet St.
Dyer, Indiana

Doors open at 9 a.m. Educational presentation at 10 a.m.

For more information or to register, please call 800-931-3322.

The New Year's Diet - Starting Out and Sticking to It

2010-12-27T08:54:00.003-06:00

By Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

It’s that time of year again. A new year signifies a new beginning. This is when we typically reflect on our past and how we can improve upon it during the year to come. Making a New Year's resolution can be a make or break situation. Only a few percentage of people are able to stick to it till the end. So if your goal is to lose weight, here are simple suggestions to help you stick to your resolution this year:

Make it real.
Picking a resolution that is unrealistic is only setting you up for failure and disappointment. If you have a big goal in mind, divide it up into smaller, more attainable goals that could lead you to it. For example, if you want to lose 20 lbs, aim for 1 - 2 lbs a week until your goal is reached.

Don’t take on too much.
Don’t try to revamp your entire life. This will only burn you out. Instead, concentrate on a few goals and the steps you’ll need to take to achieve them.

Make a plan and write it down.
Writing down your weight loss plan will help keep you focused and can be very motivating! Anytime you have a “slip up,” look back and get inspired by all the progress you have made. Reviewing your positive steps will also make it harder to go back to your old habits.

Make your goals known.
Telling friends and family members about your goals means that people will be holding you accountable and supporting you along the way. It helps to have someone in your corner. Your goals will also seem more real if you talk about them, rather than keeping them to yourself.

Cut yourself some slack.
Nobody is perfect! You're going to experience some setbacks along the way. Don't let one or two food slips make you give up. Think of setbacks as opportunities for growth. Try to identify the cause. Was it who you were with? How you were feeling? This way, you can plan ahead for future events where you may be presented with a similar hurdle.

Set up a reward system.
If you've reached a mini-goal or you have stuck with your resolution for a month, treat yourself to something special. But, try not to use food as a reward. Instead, treat yourself to something non-food related like a massage or new workout gear.

For more information about weight loss management, including upcoming seminars and support groups, visit the Midwest Bariatric Institute online at smmhc.com/bariatrics.

Video: Medications & Weight Loss

2010-12-22T10:29:00.003-06:00

Dr. Kidanu Birhanu, board certified in Internal Medicine, speaks about how medications can affect weight loss and weight gain.

Weight loss seminars offered in Crown Point, Dyer and Michigan City

2010-12-06T12:45:00.002-06:00

If you struggle with excess weight and are looking for surgical assistance through the use of gastric bypass, gastric sleeve or adjustable laparoscopic band procedures, learn more with our free surgical weight loss seminars. Choose a seminar at a location near you!

Sunday, January 23, 2011 - 1 p.m.
at Saint Margaret Mercy - Dyer Campus
Reginald Boardroom
24 Joliet St. (US Route 30), Dyer

Sunday, Feb. 16, 2011 - 6 p.m.
at Saint Anthony Medical Center
Marian Edcuation Center, Room B
1201 South Main St., Crown Point

Sunday, January 9, 2011 - 1 p.m.
at Saint Anthony Memorial
St. Francis Hall
301 West Homer St., Michigan City

To register, call the Midwest Bariatric Institute at Saint Margaret Mercy at (219) 852-2518.

Study confirms what a healthy weight really is

2010-12-03T13:58:00.000-06:00

From Reuters Health News ...

Study confirms what a healthy weight really is

By Maggie Fox

WASHINGTON (Reuters Life!) - What is the healthiest weight to be? People hoping for a little jiggle room may be disappointed -- it is the weight already identified by public health experts using body mass index or BMI.

Read the complete article >>

Eat more protein, fewer refined carbs to stay thin

2010-11-29T14:05:00.000-06:00

From Reuters Health News ...

Eat more protein, fewer refined carbs to stay slim

By Anne Harding

NEW YORK (Reuters Health) - A team of European researchers confirms what many weight-loss gurus have claimed: eating more protein and fewer refined carbohydrates helps to keep the pounds off.

Among men and women who had lost at least eight percent of their body weight on a low-calorie diet, those who spent the next six months following a maintenance diet high in protein and low in refined carbs were the least likely to regain any weight, and were also the least likely to drop out of the study.

Read the complete article >>

Holiday treat need not be a dieter's downfall

2010-11-23T14:40:00.000-06:00

From Reuters Health News ...

Holiday treat need not be a dieter's downfall

By Amy Norton

NEW YORK (Reuters Health) - If you're wondering whether indulging in that one holiday cookie or slice of pie will send your diet into a free-fall, a new study suggests that the answer is "maybe." In a set of studies where college students were tempted by chocolate truffles, researchers found that one little truffle was capable of stoking participants' desire for more sweet and fatty treats -- but only under certain conditions.

Read the complete article >>

MBI introduces new metabolic test

2010-07-27T14:13:00.001-05:00

Kathy O'Donnell, RN, manager of the Midwest Bariatric Institute (MBI), and Jen Adamo, RN, bariatric surgery team leader, recently attended the National Bariatric Conference. O'Donnell and Adamo focused on the bariatric nursing track and found it very informational.

The trade show also focused on the latest bariatric products and equipment. As a result, the MBI will now feature a new metabolic test machine that will measure a person's caloric intake and provide a goal intake for maximum weight loss. The test is very simple and only takes about 10 minutes.

For more information on the Midwest Bariatric Institute at Saint Margaret Mercy or the new metabolic test machine, call 219-852-2518.

Our Team is Committed to Excellence

2010-07-27T14:01:00.000-05:00

Gerald Cahill, MD, and John Karl, CRNFA, attended the annual conference of the American Society for Metabolic and Bariatric Surgery. The conference featured the latest information on new data research studies as they relate to adjustable band, gastric sleeve and gastric bypass surgeries. Dr. Cahill and his team pride themselves on their commitment to excellence by attending conferences such as this and putting the latest practices into action at the Midwest Bariatric Institute at Saint Margaret Mercy.

For more information about the Midwest Bariatric Institute at Saint Margaret Mercy, call 219-852-2518.

Clinical Dietitian Hours Expanded

2010-07-27T13:55:00.000-05:00

The Midwest Bariatric Institute at Saint Margaret Mercy (MBI) is pleased to announce that clinical dietitian Erika Nielsen, RD, is now available full-time. Erika can now direct her full attention to providing nutritional education for patients at the MBI.

For more information on nutritional education with our clinical dietitian, please contact the Midwest Bariatric Institute at Saint Margaret Mercy at 219-852-2518.

Bariatric Support Group News

2010-07-27T13:45:00.001-05:00

Millie Sasaki, RN, has been recognized by the International Bariatric Support Centers as a certified bariatric support group leader. Sasaki attended an international conference in Las Vegas in June.

Recognitions such as Sasaki's illustrate the constant efforts of the Midwest Bariatric Institute's staff to keep up-to-date on current information for both pre-operative and post-operative patients.

The Midwest Bariatric Institute's support group explores new and different topics each meeting but, the true success of the support group comes from the attendance of group members. Join us! The support group meets at 6 p.m. on the first Tuesday of each month at Saint Margaret Mercy's Dyer Campus, 24 Joliet Street (US Route 30). For more information, contact the Midwest Bariatric Institute at Saint Margaret Mercy at 219-852-2518.

Welcome Dr. Birnahu, Our New Medical Weight Loss Physician

2010-04-30T17:43:00.000-05:00

Dr. Kidanu Birhanu is a board certified internist with a special interest in weight management. He has the training and tools you won't find in other weight loss programs. He understands the root causes of weight issues and personalizes a plan based on metabolism and hormonal changes that occur as people age.

Dr. Birnahu's expertise is in a holistic approach to weight loss. He works with your current physicians and/or specialist to help you achieve not only your goal weight but, better overall health.

Dear Santa, I want to lose weight for Christmas!

2009-12-15T09:05:00.000-06:00

Avoid temptation: Invest in the desserts your really want. If there is a bowl of candy on the table, but you really want Aunt Carol’s famous Christmas pie, avoid the candy, save those calories for the items you really want! Its okay to indulge in sweets occasionally and still stay on the weight loss track, just keep your portion sizes small and your eye on the overall goal.

Eat a high-fiber snack before mealtime. Foods that are high in fiber help fill you up. Eating a high-fiber snack will help you avoid the munchies later on in the day and will help control your portions at mealtime. Even though you are mentally gearing yourself up for a good holiday meal, don’t skip out on small healthy snacks so you can eat more for that meal—It will only cause you to overeat in general and deter you from your weight loss goals.

Drink caloric beverages for pleasure, not for thirst. If you choose to drink alcoholic beverages, or even just calorie-laden beverages like punch, keep in mind that drinking should be for pleasure not for satisfying your thirst. Try drinking a glass of water before you drink an alcoholic beverage. This will cut down on excess calories consumed from satisfying your thirst as opposed to drinking for pleasure.

Drink in moderation; this means 1-2 drinks for women and 2-3 drinks for men. If moderation is an issue; try alternating alcohol with non-alcoholic reduced-calorie or calorie-free beverages like water, Crystal Light, or sugar-free Kool-Aid.
Choose a variety of foods on your plate. It is reasonable to assume that you might be eating more than one meal at someone else’s home during the holidays. Choose foods that you like, but vary those choices so you get the opportunity to try everything- but not all in one meal.

Don’t forget to exercise. Exercise is very important to achieving your weight loss goals. If you normally exercise for thirty minutes, try fitting in three 10- minute walks to keep you on track with your normal fitness/workout patterns.
Be aware of cooking methods. Avoid cooking or preparation methods that increase calories and fat such as; frying, heavy cream sauces, breaded items, salads with dressings already added, or excess toppings (i.e. cheese, or bacon).

Alter your recipes to make them more figure-friendly. Use egg whites instead of eggs, use a low-sodium chicken broth in mashed potatoes to avoid adding excess butter, substitute applesauce for butter or margarine in muffins or quick breads, choose a reduced or non-fat cheese for salads or casseroles, or use non-fat Greek yogurt in place of sour cream.

Socialize away from the food area. If you like to socialize near the kitchen, move the conversation away from the food so you will not be tempted to grab something to eat within arms reach that you really do not want. Sometimes socializing near the food area promotes mindless eating. Avoid this by turning mindless eating into mindful eating!

Prepare for outings. If you are going out on an all-day shopping trip, prepare for your day and take along a snack! Items such as a small bag of carrots, high fiber granola bar, small bag of almonds, 100-calorie snack packs, or a fruit cup are all non-perishable snack items that will help you maintain energy during your trip and keep you from splurging on something you shouldn’t.

Leave what you do not want. When we were little the “happy plate” rule got us a one way ticket to eating dessert. Now that you’re older, you decide what it is that you want to eat. It’s okay to leave something on your plate if you are full or simply changed your mind. It’s your meal, you have the right to alter, make changes, or substitute items on your plate anytime!