Healthy Grocery Store Tips

Submitted by Kelly Devine Rickert, MS, RDN, CSSD, LDN, Registered Dietitian/Health Coach, Franciscan WELLCARE

Cheers to healthier shopping!

1. SHOP THE PERIMETER of the grocery store for nutrient dense foods (Produce, Meats/Seafood/Poultry, Dairy)
2. PLAN AHEAD. Create weekly menus based on seasonal foods/sales and make a grocery list BEFORE shopping
3. NEVER SHOP HUNGRY. Avoid purchasing High Calorie/High Fat foods by eating a small snack before going shopping
4. CHOOSE WHOLE GRAINS instead of refined grains for more fiber, B-vitamins, and minerals
5. READ NUTRITION LABELS CAREFULLY. Choose nutritious products with less fat, saturated fat, trans fat, sugar, and sodium
6. CHOOSE WHOLE GRAINS instead of refined grains for more fiber, B-vitamins, and minerals

Produce
Here’s where we make ½ of our plate fruits and vegetables

• Choose a RAINBOW of colorful produce rich in vitamins, minerals, and phytochemicals
• Purchase produce that is in season for maximum flavor & value

Wash produce under running tap water just before consuming it as it will spoil faster when washed

Meats/Seafood/Poultry
Go LEAN with PROTEIN

• Choose boneless skinless chicken breasts and turkey cutlets, lean beef and pork, and seafood rich in omega-3 fatty acids, such as salmon and trout
• Eggs are a great, inexpensive protein source
• Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying
• Avoid processed meats high in sodium such as ham, sausage, frankfurters, and luncheon or deli meats
• Store raw meat, poultry and seafood on the bottom shelf of the refrigerator so juices don’t drip onto other foods

Dairy
Dairy foods are an excellent source of bone-building calcium and vitamin D

• Select non-fat or low fat dairy options
• Aim for 3 servings per day
• Good sources include 1% or fat-free milk, yogurt, and cheese
• Make this section of the store the last on your shopping list and refrigerate promptly

Watermelon… Magic Fruit?

Submitted by Kelly Devine Rickert, MS, RDN, CSSD, LDN, Registered Dietitian/Health Coach, Franciscan WELLCARE

Having difficulty with eyesight? Body fat reduction? Or cardiovascular health? Who knew watermelon can assist with all of these issues! Watermelon is not only an amazing and fun summer treat, it also beneficial in the following ways:

• Body Fat Reduction: Watermelons contain the amino acid citrulline which goes through a series of steps that results in our fat cells creating less fat than usual.
• Bone and Cardiovascular Health: Large amounts of watermelon have been linked to improved blood flow through relaxing blood pressure. Additionally, watermelon contains lycopene which promotes bone health, due to the lessening of oxidative stress, therefore improving bone strength. Watermelon also contains potassium which assists in calcium retention in ones bones.
• Antioxidant: Watermelon is rich in flavonoids, carotenoids, and triterpenoids. Lycopene is a cartenoid that reduces chances of inflammations by eliminating free radicals that can infect the body.
• Diuretic & Hydration: Watermelon contains about 92% water. Therefore it is a natural diuretic that increases urination without putting stress on the kidneys like alcohol or caffeine.
• Improves Eye Health: Watermelon is a wonderful source of beta-carotene or vitamin A. Vitamin A assists in skin, teeth and eye health.

So make sure to indulge in this sweet treat as often as possible this summer! Watermelon Strawberry Smoothie Recipe (courtesy of food.com)

• 3 cups watermelon
• 1 1/2 cups strawberries
• 3 tablespoons lime juice
• 1 cup ice
• sugar, to taste ( I use Stevia sweetner)

1. Make a smoothie by blending watermelon with the strawberries, lime juice, ice, and sugar (Stevia).
2. Or juice small amount and add a splash to lemonade.

Protein-Palooza helps patients ‘shake off’ weight

First-place Protein-Palooza winner Melissa Gronendyke, left,
with Lori Granich, registered dietitian for the
Midwest Bariatric Institute.
The winning recipe is posted in the story copy.

The Midwest Bariatric Institute at Franciscan St. Margaret Health - Dyer offered its first "Protein-Palooza" recently at a monthly patient Support Group meeting.

Said Millie Sasaki, RN, who is the institute’s certified support group coordinator, “We survey patients twice yearly to find out what they would like to be addressed at support group. The protein shake cook-off was born from patient input.”

The contest consisted of patients bringing in their favorite protein shake recipes for others to sample. Shakes were graded on taste, nutrition and creativity. The institute contacted various protein vendors to obtain samples for patients to try.

Winning Protein Shake Recipe

Weight-loss surgery patients are required to consume protein shakes before and after bariatric surgery.

“We had support from more than a dozen companies. They sent us everything from protein powders to bariatric vitamins,” said Lori Granich, registered bariatric dietitian.

Granich added that proteins play numerous, vital roles in the body, such as helping to repair cells and build new ones. Consuming enough high-quality protein is important for building lean muscle. Diets higher in protein have been shown to promote weight loss, since it aids in healing and helps maintain muscle mass.

Support Group meetings take place at 6 p.m. the first Tuesday of the month and 11 a.m. the first Thursday of the month, at Franciscan St. Margaret Health, 24 Joliet St., Dyer. For more information, call (800) 931-3322.

National Nutrition Month – “Enjoy the Taste of Eating Right”

Lori Granich, RD, Registered Dietitian, Midwest Bariatric Institute at Franciscan St. Margaret Health

National Nutrition Month is a campaign sponsored every March by the Academy of Nutrition and Dietetics. It has various themes focused on nutrition and physical activity. The goal is to help consumers make better food choices and live healthier lives. This year’s theme is “Enjoy the Taste of Eating Right”. Research has confirmed that taste is the number one reason for choosing certain foods.  Many people think that “healthy” means boring and bland, but once they start using fresh ingredients to flavor their foods, they realize they prefer the taste of more natural food.

National Nutrition Month encourages consumers to eat healthy foods that taste great. The healthy eating guidelines continue to promote plenty of fruits and vegetables, low fat dairy products and whole grains, while limiting sodium, saturated and Trans fats, refined grains and added sugars.

Add flavor to your meals (not calories!) with these tips:

• Mix one tablespoon of olive oil with fresh lemon for a zesty salad dressing. Lemon can also add flavor to your chicken or fish, especially when paired with sautéed garlic.
• Cucumbers can transform your water into a revitalizing spa-like beverage.
• Spices like cinnamon and nutmeg can add a sweet flavor to your fruit or baked goods without the added sugar.
• Fresh herbs can transform your meats, vegetables and soups. Add rosemary to chicken before baking or fresh oregano to salads.
• Flavored vinegars such as balsamic, cider and red wine can be used as marinades or salad dressings.
• Cut half the calories and fat by pairing one tablespoon of olive oil with vegetable broth to sauté vegetables or fish.
• Add pureed apples or berries to chicken or pork for a sweet sauce.

Source: Academy of Nutrition and Dietetics

Weight Loss Surgery Success: Laura's Story

Submitted by Laura M., Miller Beach Resident and past client of the Midwest Bariatric Institute

I was looking back at pictures recently and realized that even when I had lost weight on my own, I was still not as thin and healthy looking as I am 9 months after my Gastric Sleeve procedure at the Midwest Bariatric Institute at Franciscan St. Margaret Health in Dyer, Indiana.

I realized after looking through 20 years worth of pictures that I had struggled with my weight for most of my adult life. I had done every diet out there. I lost the weight on my own three different times. In my twenties, it was always about wanting to lose the dreaded extra 25-30 lbs. In my 30’s, it was losing the dreaded extra 50-60 lbs. In my 40’s, it became losing the extra 100 lbs. This was something I could not tackle on my own. I needed help.

In January 2013, when I once again found myself as a size 20 and at the age of 42, I decided I could no longer live with the adversarial relationship I had with food. I thought I was making good decisions when it came to food. I was eating "diet" foods and was still gaining weight. Food was supposed to nourish me and instead, I felt guilty all the time. No matter what I ate, I felt bad about it.

I had passed a billboard for months advertising weight loss surgery. One day, last January I called the number on the billboard for Dr. Cahill, head of the Midwest Bariatric Institute and a surgeon at Franciscan St. Margaret Health. Immediately, I had a positive experience. I was informed of an upcoming educational session, which I attended just days later. At the session, I learned why morbidly obese people have difficulty losing weight as their body chemistries are working against them. I learned about the different surgical procedures that were available. I also learned about the support which is available from the Midwest Bariatric Institute including a nutritionist, counselor, internist, exercise program, a support group and so much more.

Of the procedures described, I chose the Gastric Sleeve. I had my surgery on April 16, 2013. Every patient situation is different so I can only speak from my experience. It took about an hour and a half. I did not experience any pain and was up walking around within several hours. The procedure is laparoscopic and leaves just tiny incision points.

Even at home, I did not experience pain. I had mild discomfort which I could use ice packs to relieve on the incision points. But did not need any of the pain killers that were prescribed in case I should need them.

After three days, I did not even need the ice. I had my one week follow up at the doctor's office and all was well. I was on my way to success! I strictly followed all of the directions provided and attended all of my follow up visits as prescribed. I followed the strict all liquid diet for several weeks and then slowly re-introduced soft foods as prescribed in the program.

I was losing 5 pounds a week for the first three months. As it turns out this is pretty common with many patients reporting losing 50 pounds in the first three months. At about four months, I was losing 2.5 to 3 pounds per week and at five months out, I was losing 5 pounds a month. At around 6 months, I started stabilizing and at nine months out, I have lost another 6 pounds.

I started at 216 pounds and am now 116 pounds. I went from a size 20 to a size 4. I feel fantastic!!

My relationship with food has completely changed. I enjoy it very much but in a different way. I see it now as life sustaining and filled with nutrients for my body. My metabolism has greatly sped up, and I enjoy the foods I enjoyed before and still lose weight.

I went on a cruise at the beginning of December 2013. I did not skip any meals on the cruise and still lost 4 pounds by the end of the trip.

Again, every person's experience is different, and I can only speak to my own. I am incredibly grateful for the new life I have. I enjoy shopping for clothes; being in pictures; and never get tired of running into people who have known me for decades and don't recognize me!

The program and staff at the Midwest Bariatric Institute are fantastic. The program is structured and geared for success. If you are ready to have your life back, give them a call.

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It's hard to begin a weight loss program on your own, but you don't have to. The Midwest Bariatric Institute is committed in helping you achieve your weight loss goals in a way that can be sustained for the rest of your life. To learn more about the program, including information about free seminars and support groups, visit FranciscanStMargaret.org/weightloss or call (219) 852-2510.

Living Miracles, Inspiring Health: Johnny's Miracle

Miracles come in all sizes. When Johnny Reyna hit 485 pounds, he was using a CPAP machine to breathe at night, was on numerous medications, and was thought to be prediabetic.

Only 40 years old, he began to wonder whether he would be around to watch his daughter Emelia grow up. On a Disney World trip, he thought, “What will happen when she gets older? I can't even fit in the seats of these rides now; if I continue the way I'm going, I won't be around for her as she grows.” This realization helped him come to one of the most important decisions of his life - to lose weight and to radically change his lifestyle.

He finally reached that place in his head where he knew he wanted to lose weight more than anything else, and Emelia served as the catalyst. On the recommendation of Franciscan Hammond Clinic, and seeing the newspaper ads and billboards for Dr. Gerald A. Cahill, Johnny turned to Franciscan St. Margaret Health - Dyer for his miracle, where he elected to have minimally invasive gastric bypass surgery.

He was scared but thought, “I could die if I don't do it, so I am prepared to die trying.” Within six months of Johnny’s surgery, his weight was down to 230, a 255-pound weight loss from his highest point. John attributes his success to determination, attending Franciscan St. Margaret Health support groups, and help from staff such as Patricia Konvalinka from Franciscan Hammond Clinic, who encouraged him along the whole way. Today, when he drives with his mom by a billboard for Dr. Cahill, she waves and says, “Thanks, Doc.” To Johnny and his family, losing all that weight is nothing short of a miracle.

VIDEO UPDATE - "Windy City Live!" Producer Talks Weight Loss Surgical Success

Earlier this year, our team here at the Midwest Bariatric Institute visited the set of "Windy City Live!". Dr. Gerald Cahill appeared on the show and discussed the weight loss journey of WCL Producer and Contributor David Plummer and his Sleeve Gastrectomy Procedure.

UPDATE...David was back in the spotlight and in front of the cameras again this week...100 pounds lighter! And his experience has inspired another co-worker to seek out surgical options as well.

 

Congrats, David. Good luck, Greg. We are all wishing you well as you keep your journeys going strong!