November 2013
Volume 4 issue11
J
ourney Clinic
Fun Fact:
The Oklahoma State Capitol is
the only capitol in the world
surrounded by working oil
wells. Not too many years ago,
giant oil rigs dotted the
grounds of the Oklahoma
capitol.
http://www.legendsofamerica.com/okfacts.html
Wellness is a Journey, not a destination.
Good Snack Options Following Weight Loss Surgery
Following Weight Loss Surgery it can sometimes be difficult to reach your protein
goal. The addition of one to two high protein snacks can aid in reaching this goal.
So, what are some of the options available to help reach that protein goal without
introducing too many calories into the diet? There are a few options available.
Some of them include using additional supplements while others are common
items found at the grocery store.
Low Fat Cheese – Certain varieties of mozzarella string cheese can be a good
source of protein and are easy to take with you anywhere. An ounce serving of
low fat cheese would provide an additional 7-8g protein. Similarly a quarter cup
serving of cottage cheese would provide you with 7-8g protein as well.
Yogurt – Look for about a ¼ to ½ c serving of a low-fat, low-sugar, high protein
yogurt. Greek Yogurt tends to be an excellent choice as it is high in protein and
low in sugar.
Did you know?
Pudding – Fat-free, sugar-free pudding can make an excellent snack following
bariatric surgery, especially when unflavored protein powder is added to it. Alone,
Contents of the small
sugar free, fat free pudding will generally contain about 10g carbohydrate and 0g
intestine do not move linearly protein when mixed with skim milk. However, this lack of protein can easily be
from stomach to colon.
overcome by adding a serving of unflavored protein powder, increasing the
Instead, contents are moved
protein content to 15g.
forward and backward in
order to further breakdown
and absorb nutrients.
-Vander's Human Physiology
We're still looking for
anybody interested in
telling their story with
regards to weight loss
surgery. Just stop by
the general store and
ask for information on
the program and we can
get you started!
Deli Meat – Deli meat like turkey and chicken breast can provide roughly 7g of
very lean protein per ounce. However, some deli meats are high in sodium, so
beware of those values if sodium is something that must be monitored in your
diet.
Protein Bars - It is becoming increasingly difficult to find protein bars that make a
good snack option. The best bet is to make sure that the protein bars meet our
criteria (>15g protein, less carbohydrate than protein and PDCAAS at 100%).
Because of the difficulty in finding a quality protein bar, try to limit these to two
servings per week.
Soy Snacks – Soy snacks can provide you with something crunchy and a little bit
salty to fill those cravings for similar, non bariatric friendly options. Sodium
content is something to monitor in soy snacks as well, so be prudent when
deciding on one of these options.
Unflavored Whey Powder – Whey protein powder is a convenient way to boost
the protein content of about any food that you might be eating. Most options that
are a pureed or liquid consistency will mix with the protein to the point where you
won't notice that its even there.
Bariatrics: Ideal Body Weight
Certainly by now most of you have heard the term “ideal body weight” thrown around in some context or another, but where
does this term come from? What is your ideal body weight? Is the ideal body weight something to really concern yourself
with? First, the ideal body weight as we commonly know it can be traced back to the tables issued in 1943 by the Metropolitan
Life insurance company. They had conducted research that led to a range of weights based on height and frame that
produced the lowest mortality rate. Most of their values are based on a mathematical rule that a 5 foot tall woman should
weigh 100 pounds and can add 5 pounds to her weight for every inch over 5 feet tall she is. For men, start at 110 pounds at 5
feet tall and add 5 pounds for every additional inch. In 1974, Dr. BJ Devine published a new equation for medical use: 50kg +
2.3kg for every inch over 5 feet for men and 45.5kg + 2.3 kg for every inch over 5 feet for women. Using the Devine formula, a
man standing 6 feet 2 inches tall should weigh 82.2kg or or 181.6 pounds. The problem with the Devine formula and others
like it, is that some do not accurately portray a person that is extremely tall, or extremely short. These formulas also do not
factor in a person's frame or current weight, meaning that some of these weights might not be realistic goals. The best thing
that can be done is to not solely focus on weight when trying to meet fitness goals, but to focus on other things like how you
feel, how your clothes are fitting and how your health has improved.
http://www.yourbariatricsurgeryguide.com/bmi/
Heartburn: Facts
●
●
●
●
●
●
●
The first record for treatment of heartburn dates back to the first century.
Calcium Carbonate has been used since the first century to treat heartburn.
Experts estimate that 40% of adults suffer heartburn monthly.
Over 40% of people using PPIs experience breakthrough heartburn.
Roughly 94% of Americans that experience heartburn link it to certain types of food.
In the United States, antacids are the most commonly used product for relieving heartburn symptoms.
65% of people that experience daytime heartburn also experience it at night
http://www.heartburn.com/MythsAndFacts/HeartburnFacts.aspx
General Surgery: Cholecystectomy
Cholecystectomy (koh-luh-sis-TEK-tuh-me) is a surgical procedure to remove your gallbladder — a pear-shaped organ that sits
just below your liver on the upper right side of your abdomen. Your gallbladder collects and stores bile — a digestive fluid
produced in your liver.
Cholecystectomy may be necessary if you experience pain from gallstones that block the flow of bile. Cholecystectomy is a
common surgery, and it carries only a small risk of complications.
Cholecystectomy is most commonly performed by inserting a tiny video camera and special surgical tools through four small
incisions to see inside your abdomen and remove the gallbladder. Doctors call this laparoscopic cholecystectomy. In some
cases, one large incision may be used to remove the gallbladder. This is called an open cholecystectomy.
http://www.mayoclinic.com/health/cholecystectomy/MY00372
Featured Meal Replacement
Pumpkin Spice:
8 oz water or skim milk
1 serving vanilla meal replacement
1 tbsp pumpkin puree, 1 tsp cinnamon
Support Group
All Surgery Patients Welcomed
November 7 @ 7:00 pm
November 21 @ 7:00 pm
December 5 @7:00 pm
December 19 @ 7:00 pm
Norman Regional Hospital • 901 N Porter • Norman, OK 73071
We now have Support Groups for patients that are at least 6 months post operative, that are offered on
Saturdays at Norman Regional Hospital. November 16 and December 21 at 11:00am.
Rolled Boneless Turkey Breast
Ingredients:
●
●
●
●
●
●
●
Directions:
2 ½ to 3 lbs boneless turkey breast
half, butterflied
Olive Oil
Bell's seasoning (or favorite poultry
blend)
Garlic Powder
Salt and Pepper (freshly ground)
1 Granny Smith apple, peeled, cored
and thinly sliced
½ c. chicken broth
Preheat oven to 325º F. With skin side down, lightly coat with olive oil and salt and peper.
Add a few apple slices to center. Fold up both sides and tie with kitchen string. Place in
pan seam side down. Arrange apple slices around turkey. Cook until center is 160º F.
Mash apple slices with fork and add 1/4c chicken broth to make sauce after cooking.
Nutrition Information (2 oz serving)
Calories: 93, Protein: 17g, Carbohydrate:3g, Fat: 2g
diet stage – solid
Journey Clinic • 500 E Robinson Ste 2300 Norman, OK 73071 • 405-735-2049 • [email protected]