HAPPY HEALTHY HEART MONTH
February is here. Are you keeping the New
Year’s resolutions you made? Are you
exercising 6-7 days per week? Remember,
studies show that those who exercise regularly
and consistently lose weight and keep it off.
Those who do not exercise regularly lose some
weight but tend to gain it back. Exercise and if
you don’t do it at least 5 days each week, get
help.
over their eating behaviors. Mindfulness has
shown that people drive more pleasure from eating
and reduces the need to keep eating beyond the
amount needed. Mindful eating is healthy eating.
To be mindful, look at the food for what it is
(protein, vegetable, fruit, fiber, vitamins, etc.).
Practice mindful eating. Do not be distracted while
eating your small healthy meal. Go to
www.tcme.org for the publication Principles of
Hungry Eating
MINDFUL EATING
In this month’s issue of Bariatric Times, there is
an article on mindful eating in the bariatric
population. (Mindful meaning paying attention or
taking care) After years of eating because it is
there, boredom, sadness, loneliness, happiness,
anger, etc., the post-op bariatric surgery patient
must make changes. After surgery each patient
then learns that the surgery itself does not make
one stop these habits. It is hard work and what it
comes down to is making healthy choices each
and every day. The healthy choice to eat 3 meals
per day and healthy snacks, the choice to eat
less, the choice to eat healthy, the choice to
drink lots of water and the choice to get up from
the chair or couch and move each day. For
many it is difficult to stop emotional eating. Try
using meditation as a tool to help. Relaxing
breathing techniques can also be help during an
emotional period. I have always thought it would
be wonderful if when bored, or sad, or lonely –
instead of reaching for food one would reach for
the treadmill or a long walk outside. We know
once we eat the food we feel bad that we did it,
but once we exercise we feel good that we did it.
Then why is getting from point A to point B
(chair to exercise) so hard for many. Habits are
hard to break. Preparation before surgery can
help. Eating slowly, chewing a food 20 times,
using a small plate, using a small utensil – can
help us to be more aware of what we are doing
and enjoying the moment. A study of 20 women,
who were trained in mindfulness while eating,
showed the recognition of satiety increased
while the levels of depression and anxiety
decreased. They felt a greater sense of control
KEEP A FOOD JOURNAL
Did you know it is scientifically proven that the key
to losing weight and keeping it off is to write down
everything that goes in your mouth? It has been
found the single best predictor of whether a
person loses the weight and keeps it off is whether
the person kept a food diary. A food diary can:
give you a reality check of how many calories, fat
grams, protein grams, sodium, sugar, fiber, etc.
that you consume – it will help you see how a bite
of this or just a few of these can affect your
calorie, sugar, and fat intake – it will help you
discover if you are eating a balanced eating plan
(are you getting vegetable and fruit every day –
you will learn what may have prompted you to eat
or not eat, which when aware you can start
working on change – you can compare week to
week on what changes you are making. Most
people underestimate their caloric intake by 25
percent. You can use a spiral notebook or a preorganized book such as the DietMinder.
You can keep an online journal. Record when you
ate, what you ate, how much you ate. Do not wait
till the end of the day as you may forget things.
Write down what kind of day you are having, and
some personal notes. Be honest. Bring it in to
your nutrition visits so questions can be answered
about certain foods, or calories, etc…
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PICKING THE PERFECT EXERCISE SHOE
The best thing is to go to a store that specializes
in exercise shoes. Have someone fit you, and
help you to know what will work best. You need
the area around your ankle padded to prevent
twists and blisters. The heel area should give
better support and prevent sliding forward. The
insole should support your arch, keep your feet
and lower body in proper alignment, and help
distribute your weight evenly across the bottom
of your foot. You should feel like you are
walking on a cushion. There should be at least
¼ inch wiggle room between your big toe and
the end of your shoe to prevent calluses and
provide stability. Make sure the shoe fits your
arch type, and this is why it helps to have
someone with experience fit you.
Shop at the end of the day or after taking a walk,
as your feet swell as the day goes on and you
want to make sure your shoe will fit when that
happens. Did you know when it is below 50
degrees outside you burn more calories?
Bundle up and go!
FEBRUARY TIPS
•
When it is cold outside, many do not feel
like drinking cold water. There are many
wonderful decaffeinated herbal teas
available.
•
You can get tea bags, or you can play with
trying new and different tealeaves.
•
Try a new herbal decaffeinated tea this
week!
•
Choose peak season fruit and vegetables.
•
Bananas – stir slices of banana into sugar
free fat free vanilla pudding with some
nutmeg.
•
Pears – Toss cut up pear with lettuce and a
bit of crumbled blue cheese.
•
Cauliflower – mash with low fat milk and
pepper
Winter squash – shred and add to soup or
chili
•
•
INTERVAL TRAINING
Walk for a minute at your normal pace, and then
pick up the pace like you are late for an
appointment for the next minute. That is interval
training. You will burn more calories and
improve your cardio fitness when you move
faster for a few minutes. It helps your body burn
more fat. Walk for 5 minutes at a slow warm-up
pace. Walk for 2 minutes at a brisk pace (like
you see the bus getting ready to leave and you
need to catch it). Walk for 1 minute just a little
faster than the last, not a run but like you are
getting ready to break into a run. Repeat 2 and 3
for 6 cycles or 18 minutes. Walk for 2 minutes at
a brisk pace, and walk for 5 minutes at a slow
but steady pace (that will be your cool down).
This can be done outside, in the mall, or on your
treadmill!
Health food stores in our area that offer
new and fun healthy foods to try are The
Home Economist – Trader Joe’s and Earth
Fare.
You are the best teacher you will ever know!
PLEASE NOTE SUPPORT GROUP DATES:
(The first Tuesday of each month at 6 p.m.)
•
•
•
February 5th
March 4th
April 1st
Support Group meets in the Medical Arts Building
located on the campus of CMC – NorthEast in
classrooms 1, 2, & 3. Diane Stout, RN. LSC, CBN
is the group leader and you can e-mail her at
[email protected]
3
FEBRUARY RECIPES FOR A HEALTHY
VALENTINE MEAL
Easy Chicken Fajitas
½ lb of boneless, skinless chicken breast
1 Tbsp. dry no-salt-added Italian seasoning mix
(recipe below)
4 oz of bottled fat free Italian dressing
½ cup favorite salsa
low fat sour cream
shredded low fat sharp Cheddar or Monterey Jack
cheese
½ green pepper sliced, ½ onion sliced, ½ red pepper
sliced
Night before cut chicken into strips – place in bowl
and cover with mixed dry seasoning and bottled
dressing. Cover and marinate overnight in fridge. In
a large skillet combine drained chicken strips, salsa,
pepper and onion slices and stir-fry until chicken is
cooked and peppers are soft. Measure and serve
on plate with spoonful of low fat sour cream,
spoonful of salsa. Enjoy
Raspberry Pretzel Salad
1- 2/3-cup crushed wheat pretzels (crumbs)
¾ cup melted light butter
3 tbsp. Splenda
1- 8 oz package of Lite cream cheese
1- 8 oz tub of sugar free low fat Cool Whip
1 cup Splenda
2 cups water, 1 large pkg raspberry sugar free Jello (or
2 small)
2-10 oz packs of frozen raspberries (not in syrup)
1-15 oz can of crushed pineapple in own juice
Melt Light butter & mix pretzels & 3 Tbsp Splenda
together & pat into 9x13 pan
Bake 10 min at 400 degrees.
Remove & cool.
Combine cream cheese, Cool Whip & Splenda in large
bowl. Spread over pretzel mix.
Refrigerate for 1 hour.
Boil water, add Jello, refrigerate until slightly thick.
Add berries & pineapple, stir.
Pour slowly over cream cheese top – refrigerate
**Italian seasoning – Combine - 6 tsp. marjoram, 6
teaspoon of dried thyme leaves, 6 tsp. dried
rosemary, 6 tsp of ground savory, 6 tsp of dried
oregano leaves, 6 tsp of dried basil leaves, 3 tsp of
ground dry sage. Store in covered container.
Serving size is 1 TBSP.
Black Bean Sweet Potato Soup
Makes eight - 3-ounce servings.
1 Tbspn. Olive oil….
1 medium onion chopped
2 cloves minced garlic
1 large sweet potato peeled and diced
1 Tbspn. Chili powder
16 oz jar of favorite salsa (or 2 cans of Rotel) or low
sodium diced tomatoes Mexican style
1-cup water.
2 - 15 oz cans of black beans, drained and rinsed
well (washes away sodium used in processing)
In large saucepan, sauté onions and garlic in oil for
4 minutes. Stir in sweet potato, chili powder, salsa,
and water. Heat to boiling and reduce heat and
cook for 12-15 minutes or until potatoes are fork
tender. Add beans and cook 3 more minutes.
3 ounce serving = 155 calories, 2.5 gm fat, 7 ½ gm
fiber, 7 gm protein
HAPPY VALENTINE’S DAY TO
EVERYONE FROM THE STAFF AT
CMC – NORTHEAST SURGICAL
WEIGHT MANAGEMENT
PROGRAM!