Dec Newsletter 2009

December 2009 Bariatric Newsletter

10 Heartwarming Ideas for the Holidays from the American Heart Association 1. Go caroling with the family.

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Not only will you warm the hearts of neighborhood friends when you show up on their doorsteps, you'll also give yourself a nice, low-impact workout from walking the neighborhood while energetically singing. Take time out to snuggle up with family members and gaze into the fire. You'll have a chance to share a personal moment with the ones you love as well as experience the relaxing benefits of quiet meditation. Toast the season with mulled apple cider instead of eggnog. You can toast more good things more often when you replace high-fat, high-cholesterol eggnog with apple cider laced with nutmeg and cinnamon. Add a lemon slice for extra pizazz. Go dancing. Whether it's country line dancing, the waltz, the jitterbug or a current dance craze, get your pulse moving to the beat of the music. It doesn't matter whether you're in a chandeliered ballroom or in the kitchen, grab your partner and enjoy the exercise. Make popcorn garlands for the birds. Just pop your popcorn without oil for a healthy treat for the birds as well as you. Then gather family and friends together to make treats for all your feathered friends. Hint: Pop the popcorn a day early – it's easier to string when it's a little stale. Avoid holiday parking jams — park at the far end of store parking lots. Avoid the tension and frustration of searching for a close parking space. Enjoy a brisk walk across the parking lot in the same time. Get into the store quicker than if you kept cruising the lot. Visit a homeless shelter and read holiday stories aloud. There are many places where people feel particularly lost or alone during the holidays. Share your time and a heart-warming story. Take deep breaths and speak up to really use your lungs. Take a walk to see the holiday decorations. Whether they're in store windows or around the neighborhood, take a tour of the brightly lit decorations in your area. Make your rounds with lots of company — the more you talk when you walk, the better the exercise, and the more fun you'll have. Give a tree decorating party. Get people together to help decorate the tree, or even the whole house. You spread the work around, and when your hands are busy you're less likely to pop those holiday treats into your mouth. In fact, organize a whole group of friends to help each other decorate. It's a great way to socialize and get your home in holiday dress at the same time. Bake cookies with the family, then give them away. Time spent together in a warm kitchen, surrounded by holiday scents is sure to put everyone in a bright, holiday spirit. Then, after a taste or two, package up your fresh-baked

December 2009 Bariatric Newsletter goodies and take them to some place like a shelter for abused women or runaway kids, or your local police or fire station.

A low sugar, low fat eggnog to warm up your holiday: Ingredients: 3/4 cup splenda 1/4 tsp cinnamon 1/4 tsp freshly grated nutmeg 1 egg 4 egg whites 1 1/2 cups fat free milk 1 1/2 cups fat free half-andhalf 1 1/2 tsp vanilla extract freshly grated nutmeg to garnish Preparation: Combine splenda, cinnamon and nutmeg in a large bowl. Add egg and egg whites, and beat with a mixer for 3-4 minutes. Gently heat fat free milk in a large saucepan. Gradually stir egg mixture into the hot milk. Heat, stirring constantly, until mixture is slightly thickened. Stir in vanilla extract and remove from heat. Let the milk and egg mixture cool a little before blending with fat-free H&H. Cover and chill in the refrigerator. Before serving, sprinkle with freshly grated nutmeg on top. Serves 4 Per Serving: Calories 128, Total Fat 2.9g, Protein 10.9g

Stuffed Mushrooms 1 pound mushrooms, divided ½ cup bread crumbs, see recipe below ½ teaspoon olive oil2 tablespoons Parmesan cheese, freshly grated 1 clove garlic, minced 1 tablespoon parsley, finely chopped

1 medium onion finely chopped ½ teaspoon salt 2 tablespoons dry sherry Pepper to taste, freshly ground 1 tablespoon pecans, toasted and chopped

Method 1. Remove the stems from 16 larger mushroom caps and place the mushroom caps (pink side up) in a preheated 400º F. oven for 10 minutes. Remove and set aside. Reserve any juice that collects in the caps. 2. Combine remaining mushrooms with the mushroom stems and chop. (This can

December 2009 Bariatric Newsletter be done with the pulse motion in a food processor.) 3. Warm olive oil in a non-stick pan and sauté onions until translucent. Add garlic and sauté 5 minutes more. Add the chopped mushrooms and reserve juice. Cook until most of their moisture evaporates. 4. Add dry sherry, toasted pecans, bread crumbs and Parmesan cheese. 5. Stuff into reserved caps and place under broiler for 3 to 5 minutes, or until heated through. Per serving: Calories 48 , Total fat 1.6 grams, 3 grams protein, 1.2 grams dietary fiber. Source from: www.cooks.com

How to Lighten Up Your Cooking Try these easy substitutions to decrease the calories and saturated fat in your cooking. If your recipe calls for this:

Use this instead:

1 cup heavy whipping cream ½ cup butter

1 cup evaporated skim milk ½ cup unsweetened applesauce + 3 Tbsp. canola oil 2 Tbsp. wine OR 2-4 Tbsp. low sodium broth

2 Tbsp. vegetable oil (for sautéing)

And save this many: Calories Saturated F 622 55 390 55 226 240

3 3

¼ cup vegetable oil (for baking)

¼ cup unsweetened applesauce OR 2 Tbsp. unsweetened applesauce + 2 Tbsp. oil

469 234

6 3

1 cup cream soup 1 lb. ground beef (80% lean)

1 cup 98% fat free cream soup 1 lb. ground turkey breast (99% fat free) OR 1 lb. ground beef (90% lean)

87 440

2 38

1 cup mixed nuts 8 ounce whole milk mozzarella cheese 8 ounce hard cheddar cheese 1 ounce cream cheese

½ cup mixed nuts, lightly toasted in oven 8 ounce part-skim mozzarella cheese

140 407 68

18.5 5 7

23 79

15.5 3.5

1 whole egg

2 egg whites OR ¼ cup egg substitute

46 39 19

3.5 1.5 1.5

1 cup whole milk

1/3 cup powdered nonfat milk + 2/3 cup water OR 1 cup skim milk OR 1 cup 1% milk

65

4.5

63 36

4.5 3

8 ounce reduced fat cheddar cheese 2 Tbsp. low fat cottage cheese (pureed) OR 1 ounce reduced fat cream cheese

December 2009 Bariatric Newsletter 1 cup sour cream

1 cup fat free plain yogurt OR 1 cup fat free cottage cheese (pureed) OR 1 cup reduced fat sour cream

392 300

28 28

1 cup mayonnaise

1 cup light mayonnaise OR ½ cup fat free plain yogurt + ½ cup fat free cottage cheese (pureed)

168 798 787

10 12 24

1 cup whole milk ricotta cheese

1 cup fat free ricotta cheese 1 cup reduced fat ricotta cheese

232 192

20.5 14.5

1 cup 4% fat cottage cheese

1 cup fat free cottage cheese 1 cup low fat (1%) cottage cheese

80 80

6 6

From: www.mhealthy.umich.edu

Top winter family favorites: 1. Outdoor skating:--there are many ice-rinks throughout Michigan including Campus Martius Park in Detroit 3. Dog Sledding: Experience a dog sledding adventure at a winter carnival or at one of the many resort destinations with a dog sledding getaway. 4. Snow Forts and Igloos: Building snow forts or igloos 5. Birdwatching: Nature Viewing-bird watchingmigration of waterfowl as birds look for open water. Kids love to feed the birds. See outdoor nature attractions and adventures. 6. Ice fishing: --a bonus for families during free family fishing week in February to enjoy an ice fishing getaway. Ice safety is critical to a fun experience.

December 2009 Bariatric Newsletter 7. Winter Bonfire: Enjoying an outdoor bonfire. 8. Skiing: Downhill Skiing or Cross Country Skiing either at organized ski area destinations or in the case of x-country one can always head out on natural trails or make your own trails. Check Ski, Snow, and Snowboard reports. 9. Snowshoeing: This can be an exhilarating activity depending on the pace. A slower pace is recommended for families with younger children. A variety of light-weight snow shoes make the snowshoeing a lot easier today. Many snow destinations have snowshoe rentals or in some cases include snowshoes are included in snowshoe getaway packages.

Source:http://www.400eleven.com/Winter-FamilyActivities-Top-10.html

7 Reasons Why You Need 8 Hours Of Sleep From: The Wellness Advisor Fall 09/ Winter 10 Surveys indicate that the average American sleeps only 6.7 hours a night! Do you feel sleep is a luxury? Here are some reasons that you need 8 hours sleep a night • Weight If you have tried dieting and exercise, but can’t seem to shed those excess pounds, maybe you should try sleeping in. A large population study involving almost 10,000 American adults discovered that sleeping less than 7 hours a night significantly increases your chances of

December 2009 Bariatric Newsletter being obese. The same is true for kids. Your appetiteregulating hormones leptin and ghrelin get out of whack if you cannot get enough sleep, causing you feel hungry even when you’ve had plenty of calories. • Blood Sugar New research shows that getting just three nights of poor quality sleep in a row can cause your body to develop a resistance to insulin – the hormone that shuttles sugar out of the blood and into the cells. Insulin resistance is a factor of metabolic syndrome and can lead to the development of diabetes. • Immunity Getting enough sleep is one of the best ways to prevent colds and flus, because it can boost your immune system. A recently study shows that people who slept less than 7 hour a night were almost three times as likely to come down with a cold as those who got 8 hours or more. • Heart Health Getting an extra hour of sleep a night may provide benefits to cardiovascular health similar to lowering systolic blood pressure by 17 mm Hg. That’s the conclusion of a new study which measured the rate of arterial calcification- a predictor of cardiovascular disease. • Memory and Learning College students may be tempted to stay up the night before the final to cram, but research shows that is not a wise idea. Sleep researcher Matthew Walker has discovered that sleep actually helps the brain concretize what it learned the day before, improving learning and memory. At least 6 hours of sleep appear to be required to have a memory –enhancing effect. • Breast Cancer A large study of nearly 24,000 Japanese women found that women who got by on 6 hours of sleep or less per night had a whopping 62% higher risk of getting the breast cancer than those who slept just one hour more. Researchers suspect it is melatonin, the hormone secreted during nightly sleep, decreases the risk of cancer. Previous research has shown that the women who have the highest levels of melatonin have the lowest risk of cancer. • Lifespan A final reason to spend more time sleeping is that it could help you live longer. Getting by on just 6 or fewer hours a night of sleep and you could be increasing your risk of dying by a whopping 70% compared to people who allowed themselves to rest 7 or 8 hours. So says a study

December 2009 Bariatric Newsletter that tracked the sleep habits and mortality of 7,000 Americans for nine years.

December Support Group Meetings Monday, December 14 10am-noon Pam Galofaro, PA “Healthy Holiday Eating” Thursday, December 17 6-8pm Britt Michel,CSCS “Building Better Bones” Saturday, December 19 10am-noon Rachel Berent Fogelberg, LMSW Open discussion

Our office is closed on December 25 and January 1!! To Contact Us at the Adult Bariatric Surgery Program: Mail: 2210 Taubman Health Center 1500 East Medical Center Drive Ann Arbor, MI 48109-5331 Phone: 734-647-6685 Fax: 734-232-6188 Program Website: http://www.med.umich.edu/bariatricsurgery/inde x.shtml CTools Community Website: https://ctools.umich.edu/portal

see you in 2010!!!