Good Nutrition: Staying Motivated After Surgery

Transcription

1 Spring 2015 Bon Secours St. Mary s Hospital Bariatric Surgery Patient s Newsletter Respect Compassion Justice Integrity Quality Innovation Stewardship Growth Good Nutrition: Staying Motivated After Surgery by Sara Rammer, RD Whether you re weeks, months or years after surgery, staying motivated is a challenge especially if you re facing stresses at work and/or home. Follow these key steps to stay motivated: STEP 1: Identify your motivation Motivation is the desire or emotion that causes one to take action. Ask yourself, Why did I choose weight loss surgery? Write out the answer and display it for a daily reminder. STEP 2: Surround yourself with an excellent support system How would you rate your support system on a scale of 1 to 10 (1= poor, 10 = excellent)? Do you regularly attend Bon Scour s Bariatric Support Group? Unfortunately, family and friends may lack firsthand experience to understand the challenges weight loss surgery poses. That said, network with other patients by attending the support group. Review the support group schedule at the end of the newsletter, or at Also visit for more information and tips. STEP 3: Establish short and long term goals Creating short and long term goals provides direction and reinforces motivation. Reward yourself for achieving goals. Do not use food as a reward! Instead try these rewards; new clothes, new jewelry, going to the movies, purchasing a new pair of athletic shoes or attire, among many others. Page 1

2 STEP 4: Self-monitoring Monitor your behaviors through food journaling, weekly to monthly weigh-ins, measuring meals, rating hunger and fullness cues or wearing a pedometer. Research indicates those tools may prevent or reverse unintentional weight gain. Below is a list of recommended free online tools to record and analyze your nutritional intake, physical activity and weight trends. While theses online tools are encouraged, beware of advertised diets or calorie levels. These diets may conflict the Bariatric Diet. You may further discuss this with your Registered Dietitian. As always, your surgical team is a reliable resource and should be contacted as needed. For nutrition related questions, contact St. Mary s Outpatient Dietitian, Sara Rammer, RD. sara_rammer@bshsi.org or Check it Out: Easy to Use On-line Tools! Free online food journal and graphs to monitor weight trends. Advertises online nutrition counseling by a Registered Dietitian; however this is cautioned as it may conflict with the diet prescribed by your surgical team. Includes food journal and graph to monitor weight trends. Analyze diet by selected nutrients, which may be adjusted under settings. Consider tracking total fat, sugar and protein intake which are emphasized after surgery. Unfortunately, nutrition facts may be entered by fellow users (indicated with a star symbol) and likely inaccurate. Create a profile to set goals, document intake and analyze diet by specific nutrients and food groups. Track physical activity and estimated energy expenditure. Provides graph of your weight trends. Page 2

3 Now Offering - Bariatric Advantage Products Bariatric Advantage offers a comprehensive line of vitamins and supplements designed specifically to meet the needs of patients preparing for surgery, as well as those that have undergone weight loss surgery. MULTIVITAMINS Advanced Multi EA Multivitamin/Mineral Chewable Tablets, 60 ct. PROTEIN BARS Ketogen X Chocolate Snack Bar $2.85 Ketogen X Peanut Butter Chocolate Snack Bar Ketogen X Peanut Snack Bar $2.85 $2.85 $36.00 Come New S Visit us in o pace next t ur o the St. Ma r y s Starb ucks! CALCIUM CITRATE CHEWS Calcium Citrate 500 mg/vitamin D 500 IU, 90 ct. in two great flavors: Calcium Chewy Bites Caramel $31.70 Calcium Chewy Bites Peanut Butter Chocolate - $31.70 VITAMIN D Vitamin D3 Chewable Gels 10,000 IU - Lemon Flavored, Sugar-Free, 30 ct. $16.90 HIGH PROTEIN MEAL REPLACEMENTS Chocolate 35 servings $67.95 Vanilla 35 servings $67.95 Orange 35 servings $67.95 Visit the Good Health Pharmacy at St. Mary s Hospital (next to Starbucks) to fulfill your pre and post op needs. Banana 35 servings $67.95 We can be reached at (804) Hours of operation: 8:30am 7:00pm Monday Friday 9:00am 1:00pm Saturdays Page 3

4 Good Nutrition: A Helpful Guide to Selecting Healthier Options by Sara Rammer, RD We all feel overwhelmed by the endless options in grocery stores, right? Moreover, manufacturers sale tactics are both tempting and confusing. For example, whole grain cereals and low fat yogurts are advertised as healthful options, but can be processed with added sugar and calories. Did you know the average American consumes 22 teaspoons of added sugar per day? That s significantly higher than recommended after bariatric surgery. Moreover, the American Heart Association recommends men to limit total sugar intake to 9 teaspoons and women to 5 teaspoons per day. In this article, three products are featured; yogurt, peanut butter and oatmeal. Incorporate these shopping tips as a lifestyle change to achieve your weight loss goals after surgery. No particular product brand is endorsed or promoted. Greek Yogurt Growing in popularity, Greek yogurt is a satisfying source of lean protein. A 5.3 oz container of plain fat free Greek yogurt contains 15 g protein compared to 6 g per serving of regular yogurt. Moreover, Greek yogurt meets approximately 20% of the recommended calcium intake after surgery. Select plain which contains 0 g of added sugars. Add fresh fruit for natural sweetness. When purchasing fruit flavored products, look for 10 g of sugar or less per serving. These products are prepared with sugar substitutes such as monk fruit extract, stevia leaf extract, sucralose, among others. Avoid products advertised as creamy, custard, dessert flavored or with added toppings which have increase calories from sugar and fat. Below is a sampling of low fat and lower sugar products. Product Calories Fat Protein Chobani Plain, 5.3 oz Chobani Simply 100, 5.3 oz Sugar Chobani Snack Cups,3.5 oz Dannon Oikos Triple Zero, 5.3oz Dannon Light and Fit, 5.3 oz Yoplait Greek 100, 5.3 oz Nutrition Facts referenced for strawberry flavored or plain from the following websites and Page 4

5 Powdered Peanut Butter Although peanut butter is nutrient dense, it may hinder weight loss efforts. A 2 Tbsp. serving provides 190 calories, which quickly multiples if consuming more than 1 serving. Now you can enjoy the taste of peanut butter with a fraction of the calories! Powdered peanut butter contains 1.5 g total fat, which is 85% less fat than traditional peanut butter. Look for powdered peanut butter in the specialty or organic aisle of grocery stores. To prepare, stir together 2 Tbsp. powder with 1 Tbsp. water. Use as a low fat dip for vegetables, fruit or incorporate into hot entrees. Nutrition facts referenced from Oatmeal Does your breakfast lack a whole grain or fall short on protein? Oatmeal, a whole grain, provides a good source of fiber as well as vitamins, minerals and protein. Maximize the protein content by cooking with skim milk instead of water. Additionally, combine half serving of 100% whey protein powder with cooked oatmeal. This adds about 10 g protein. Again, watch out for products with added sugar by following these tips: Select plain which contains 0 g of added sugars. Add diced apples, bananas, cinnamon and/or nutmeg for flavor. When purchasing flavored products, look for 10 g of sugar or less per serving. These products are prepared with sugar substitutes. Try overnight oatmeal! See the recipe on the next page. Product Calories Fat Quaker Old Fashioned Oats, plain, ½ cup dry Fiber Sugar Protein Bob s Red Mill Quick Cook Oats plain, ½ cup dry Quaker Lower Sugar Instant Oatmeal, Maple Brown Sugar, 1 packet Great Value Sugar Free, Maple Brown Sugar, 1 packet Quaker High Fiber Instant Oatmeal, Maple Brown Sugar, 1 packet Quaker High Protein Instant Oatmeal, Banana Nut, 1 packet. Prepared with ½ cup skim milk Quaker Weight Control Oatmeal, Maple Brown Sugar, 1 packet Nutrition Facts referenced from sredmill.com and Note products prepared with water unless otherwise indicated. Page 5

6 Good Recipes: Healthy Recipes Provided by Sara Rammer, RD Peanut Butter and Greek Yogurt Oatmeal Ingredients: ¼ c. old fashioned oats ¼ c. + 2 Tbsp skim milk ¼ c. plain Greek yogurt 2 Tbsp powdered peanut butter 2 packs of Stevia Directions: Mix all ingredients together. Refrigerate overnight or 3 hours minimum - Eat cold, it is delicious! Recipe obtained from Shrimp and Vegetable Sauté Prep Time: 30 minutes Makes: 4 servings Ingredients: 2 tsp. olive oil 1 clove garlic Half small onion, chopped 1 medium red bell pepper, coarsely chopped ¼ cup white grape juice ¼ cup water ½ tsp. vinegar 6 oz frozen shrimp 1 small, fresh zucchini ½ tsp Italian seasoning Pinch of black pepper Directions: Heat oil in large saucepan. Add garlic, onion, and bell pepper, and cook about 3-4 minutes. Add juice water and vinegar to saucepan; bring to boil. Add shrimp, zucchini, and seasoning. Return to boil, and simmer 5-8 minutes, until shrimp and zucchini are done. The flesh of the shrimp should be an opaque color. Serve with lemon wedge. Nutrition Facts: Calories 200, Total Fat 6 g, Protein 24 g, Total Carbohydrates 13 g, Dietary Fiber 5g. Recipe and nutrition facts modified from What s Cooking USDA Mixing Bowl at Page 6

7 Your Support Team For Life Is just a phone call away... Our Bariatric Surgeons at Bon Secours General Surgery at St. Mary s Hospital: Dr. Eliseo Bautista, Dr. Brennan Carmody, Dr. Joseph Karch, & Dr. Nathan Lee (804) Dr. Brengman and Dr. Schroder (804) Our Nurse Practitioners & Physicians Assistants at Bon Secours General Surgery at St. Mary s Hospital: Jeannine Moss, Maya Paige, Erin Brown, & Stacy Gittler (804) Our Registered Dietitians at St. Mary s Hospital: Sara Rammer (804) or them at Sara_Rammer@bshsi.org Good Words - From the Desk of: Barbara Ferguson, RN, BS, BSN, MHA, NE-BC Director Clinical Management: Cardiac Services, Bariatric Service Line, Surgical Specific Populations I would like to share with you a Spring inspired prayer of hope and renewal. Be praised, my God, by butterfly and dragonfly wings exercising for their first flight. Be praised by lightning and thunder causing spring showers. Be praised by the silent voice of grass growing and trees budding. Be praised by all the colorful flower trumpets of spring. Be praised by downy feathers freshly dried on newly hatched ducklings and chicks. Be praised by the songs of birds, crickets and frogs. Be praised, my God, by all your creation which tells of new life. - Mary Goergen, O.S.F Page 7 Page 7

8 Good Support: St. Mary s Bariatric Surgery Patient Support Groups Find a Support Group Meeting at: St. Mary s offers several weight loss surgery support groups. These group meetings offer education, support, guidance, the opportunity to network with other members, share information and ideas, and learn about healthier lifestyles. Open to surgical weight loss patients who are considering a gastric bypass or sleeve gastrectomy surgery, just had surgery, or are five years out from surgery. This group is appropriate for patients after adjustable gastric band, gastric bypass and/or sleeve gastrectomy. Family members and friends are also welcome to attend this meeting. Topics include nutrition education, information about taking care of your operation, problem solving, and coping strategies. All groups are led by qualified staff including; Nurse Practitioners, Registered Dietitians, Registered Nurses, and Physicians. Change for Life Bariatric Support Group St. Mary s Hospital, Education Center (1st floor) 6:00PM 7:00PM April 9, 2015 Game Show Night Test Your Knowledge Stacy Gittler, Physician Assistant April 16, 2015 Is This Normal? Dr. Carmody, Bariatric Surgeon May 14, 2015 To Eat or Not to Eat: Stress Management Maya Paige, Family Nurse Practitioner May 21, 2015 Supermarket Sweep: After Weight Loss Surgery Sara Rammer, Dietitian June 11, 2015 Recipe Swap Sara Rammer, Dietitian June 18, 2015 Game Show Night Test Your Knowledge Stacy Gittler, Physician Assistant July 9, 2015 Is Plastic Surgery for Me? Dr. Stephen Chen, Plastic Surgeon Save the Date for more 2015 Support Group Meetings: August 13 August 20 September 10 September 17 October 8 October 15 November 12 November 19 Page 8