Health Notes

Building a Healthy Food Home

by Martha Nepper, MS, RDN, LMNT, CDE on October 29, 2014

When you look in your refrigerator, do you see fruits, vegetables, or low-fat yogurt or milk? Do you have fruits and vegetables on your kitchen counter?

When it comes to building a healthy home, having these foods on your counter or on the center shelf in the refrigerator at eye level helps you to choose them more often. Having healthier food available and storing unhealthier foods out of sight can help you manage your weight.

MyPlate tells us to fill half of our plate with fruits and vegetables and to have low-fat milk at each meal. These foods are low in calories, which keeps you at a healthy weight. Whole pieces of fruit and veggies have a lot of fiber, which makes us feel fuller. You will be less likely to reach for unhealthy snacks at home!

Want to try it for yourself? Here are some tips to help you have a healthier home food environment:

[click to continue…]

{ 0 comments }

The RIGHT Reasons for Weight Loss Surgery

by Dr. Daniel Cronk on October 22, 2014

Bariatric surgery is often viewed as a “quick fix” for getting skinny… the easy way to lose a lot of weight without the work. It’s a myth that couldn’t be less true. If you are considering weight loss surgery for cosmetic reasons, surgery flat out isn’t for you. Bariatric surgery and the work afterwards is hard.

Bariatric surgery is NOT done as a way to simply get thin. It’s a pathway to get well.

Weight loss surgery is for those who are confronted with failing health due to being 100 pounds or more overweight. They have met medical criteria required for bariatric surgery –a Body Mass Index (BMI) over 40 or a BMI between 35 and 40 with accompanying health conditions.

So if weight loss surgery isn’t for people who want to “get skinny,” who is it for?

[click to continue…]

{ 0 comments }

Recipe: Savory Nutrition with Squash

Thumbnail image for Recipe: Savory Nutrition with Squash October 15, 2014

Eating more vegetables is always a great idea… especially when watching your diet and nutrition intake. Squash is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Calcium and Magnesium, and a very good source of Vitamin A, Vitamin C, […]

Read the full article →

Your Questions Answered: “Why Do I Need So Much Water?”

Thumbnail image for Your Questions Answered: “Why Do I Need So Much Water?” October 8, 2014

Q. I hear so much about the importance of drinking water, especially when it comes to losing weight. Why is water such a big deal, and is it still important if I have bariatric surgery? A. When it comes to losing weight, drinking water is one of the most essential steps you can take. You […]

Read the full article →

Exercise: Finding a Gym Right for YOU

Thumbnail image for Exercise: Finding a Gym Right for YOU October 1, 2014

Up until now, I have offered suggestions and tools regarding starting and maintaining your exercise program. These have been mostly self-paced suggestions and tools to avoid becoming an exercise program casualty (dropping out or becoming injured). There is more out there for you if you are up for the challenge. Joining a gym is a […]

Read the full article →

Bariatric Surgery Eases Issues with Incontinence

Thumbnail image for Bariatric Surgery Eases Issues with Incontinence September 24, 2014

Another side effect of weight loss surgery has nothing to do with losing weight and everything to do with improving quality of life. A recent study found nearly half of women in a bariatric surgery program said they suffered from urinary incontinence prior to the procedure. However after the surgery, most reported their symptoms either […]

Read the full article →

Recipe: Rise and Shine with Quinoa

Thumbnail image for Recipe: Rise and Shine with Quinoa September 17, 2014

Quinoa (pronounced keen-wah) is an ancient grain, originating from Bolivia. Because quinoa is rich in protein, calcium, iron and fiber, it makes for a smart breakfast choice. It is even gluten-free for those following a special gluten-free diet. Try tossing in berries or your favorite fruit for an extra healthy start to your day! Morning Quinoa Ingredients 1/2 cup […]

Read the full article →

Your Questions Answered: “How Can Reading Food Labels Help?”

Thumbnail image for Your Questions Answered: “How Can Reading Food Labels Help?” September 10, 2014

Q. I’ve been trying what feels like forever to watch what I eat and lose weight, but there are still things that confuse me. Now that I’m on track for bariatric surgery, I know it’s even more important that I get the nutrients I need. It sounds like a basic question I should have asked […]

Read the full article →

Exercise: Pushing for the Best Results

Thumbnail image for Exercise: Pushing for the Best Results September 4, 2014

Last month we discussed ramping up our exercise program and tackling exercise plateaus by playing with exercise variables. But, how do we know we are getting the best results? Is there any way to measure if we are pushing ourselves enough? I remember watching 10 minutes of an episode of one of our nation’s favorite weight loss […]

Read the full article →

Diet and Diabetes? A Dietitian Can Help

Thumbnail image for Diet and Diabetes? A Dietitian Can Help August 27, 2014

Do have you have diabetes and need help managing your health?  Would you like to lose weight but don’t know where to start? Visiting with a dietitian can give you some great tools to help you put you on the right nutritional path no matter your goals. A Registered Dietitian (RD) or Registered Dietitian Nutritionist […]

Read the full article →