Fall into Healthy Habits I N S I D E T H I S I S S U E

1 Fall into Healthy Habits

2 5 Tricks for a Healthier

Halloween

3 Stuff the Turkey…Not Yourself!

3 Recipe Corner

4 Meet… Bill

5 Meet… Tinisha

6 Meet… Tinisha (continued)

7 Center Updates

DATES to REMEMBER

***

UPCOMING SUPPORT GROUPS

October 15 @ 6:30pm Fall Festival Celebration

Boardroom Suite 300 *Event requires pre-registration*

November 19 @ 6:30pm

Holiday Living Boardroom Suite 300

Carmin Gallops, RD LDN

October/November 2013

Trinity Weight Management Specialists, 500 John Deere Rd. Moline, IL 61265 (309) 779-2500 or toll free at (866) 417-2500 www.trinityqc.com/weightloss

A Newsletter by Trinity Weight Management Specialists

Journey to the New You

It’s that time of year again: the crisp, cooler temperatures, the vibrant

foliage, crunchy leaves underfoot and the shorter days; yes, fall has

finally come! But something else starts to happen around this time of

year too; we start to eat more! In fact, According to John de Castro, a

professor of psychology at the University of Texas, El Paso, "We have a

tendency to eat about 200 calories more per day during the fall." There

may be many contributing factors, including the holidays and family

time, delicious fall foods/comfort foods, less hours of sunlight, or

simply being able to hide behind sweatshirts and winter clothes; but

the end result can translate into a 3-4 pound weight gain a year.

There’s no doubt that fall can bring in some high calorie comfort

foods, but there are an abundance of healthy fall super foods to

emphasize as well. Experiment with recipes that include pumpkin,

sweet potatoes, butternut squash, apples, pears, cranberries,

pomegranates, dark green leafy vegetables, and lean turkey. They are

typically packed with great nutrients, such as fiber, protein, beta

carotene and vitamin C. Check out your local farmer’s market to load

up on fresh produce.

Keep in mind that once we set the clocks back, it gets darker earlier,

so there are fewer outdoor options for physical activities in the

evening. Make adjustments by joining a gym, planning a lunch-break

walk, walking at the mall, or becoming an early riser. Get out and

enjoy the fall weather. The air is cooler, the leaves are turning and the

countryside becomes more scenic. It's the perfect time to go outdoors

and do something: take a hike on the trails, go to the zoo, or ride a

bike.

Remember, you do not have to be doomed for a dreadful diet and

giving up on exercise this fall season! Fall is a great time for change.

Set yourself up to continue healthy habits or start some new ones to

help increase your energy, prevent weight gain, and enhance your

immunity and mood.

Carmin Gallops, RD LDN

Page 2 Oct/Nov Newsletter

5 Tricks for a Healthier Halloween

The aisles in grocery stores have been filled with all sorts of sweet temptations for months now.

Halloween is known as the kick-off season for weight gain. Don’t be tricked into eating too much and

gaining weight. Halloween does not have to be centered on candy. Place your focus on making

costumes, carving pumpkins, roasting pumpkin seeds or a haunted house. This number-one candy

holiday does not have to be a nutritional nightmare. Below are some tips and tricks for having a fun

and healthy Halloween.

1. Be calorie conscious – If there was ever a day to keep a food journal, Halloween is that day! Increase your awareness of how many calories are in your favorite treats. It’s easy to keep going back for “just one more.” Set limits for yourself. Remember, usually 2 or 2.5 fun size candy bars is equal to 1 regular sized candy bar! Another trick is to keep all the wrappers that you eat in front of you; it’s a good visual reminder of how much you’ve eaten.

2. Procrastinate – If you’re handing out candy, don’t buy it early! Having it sitting around is a big temptation for you to eat it. Instead, purchase the day before or the day of and try buying candy you don’t like to further avoid temptation. If you must buy it ahead of time, store it in a place where you are not constantly looking at it. Remember, out of sight…out of mind…out of mouth!

3. Plan your evening – Always eat a healthy dinner first to avoid snacking too much. If you are staying home to hand out candy, keep healthy finger food on hand to avoid mindless munching: fruit kabobs, veggie trays, pumpkin seeds, popcorn, sugar-free spooky Jell-O Jigglers, and sip on sugar-free hot cocoa or apple cider. If you’re struggling with the munchies, try chewing sugar-free gum to keep your mouth busy.

4. Stay active - Look for ways to extend your exercise sessions during the few weeks around Halloween. Make it a priority to work out the morning of the holiday. A brisk walk in the afternoon can help fight off a candy craving at work. Walk the neighborhood with your kids as they are trick or treating.

5. Start anew - Post-Halloween, give away or throw away all leftover candy the day after – November 1

st is a new day and a fresh start to healthy eating. Don’t let leftover candy ruin the first few weeks

of November too.

Scary… but True!

* Half a pack of Skittles

has more sugar than a

scoop of Haagen-Dazs

Cookies and Cream Ice-

Cream

* 3 miniature Reese’s

Peanut Butter Cups have

more sugar than a glazed

doughnut

* 11 Twizzlers carry as

many calories as a

Wendy’s Double Stack

Burger

Adapted from: http://www.webmd.com/diet/features/10-tricks-avoid-halloween-candy-temptations

http://beta.active.com/nutrition/Articles/Nutrition-Tips-for-a-Healthy-Halloween

http://health.yahoo.net/experts/eatthis/5-worst-halloween-candies-and-10-best-survival-tips

Oct/Nov Newsletter

Page 3

Recipe Corner

Stuff the Turkey…Not Yourself!

Pumpkin Pie Ramekins

Ingredients:

1 (15oz) can of pumpkin 1 (12oz) can of evaporated fat-free milk 2 eggs ¼ cup brown sugar + ½ cup Splenda 2 tsp pumpkin pie spice 1 tsp cinnamon ½ tsp ginger ¼ tsp nutmeg ¼ tsp allspice

Directions:

1. Preheat oven to 425 degrees. Blend brown sugar, Splenda and spices in a bowl. Add egg and mix. Add pumpkin and evaporated milk and mix well.

2. Spoon mixture into 8 ramekins. Place in pan with water halfway up sides of ramekins.

3. Bake 10 minutes. Reduce temperature to 350 degrees and bake 30 minutes longer.

4. Cool and remove ramekins from pan. Chill before serving.

Per ramekin: 94 calories, 5g protein, 15g carbs, 1g fat Adapted from: recipes.sparkpeople.com

Thanksgiving is a holiday that may bring some anxiety and concern after bariatric surgery. After all, it

may have been just a year ago that your food choices were not-so-healthy and you gave very little

thought to how much food you ate. The good news is that now you have a weight loss surgery tool that

can help you stay on track. Shift your focus away from food this holiday and put it on family, laughter,

activity, and counting your blessings. The truth is you do not HAVE to stuff yourself on Thanksgiving to

enjoy it. Keep these tips in mind:

Have set meal times throughout the day

If you are cooking, look for ways to lighten up the meal

Eat protein foods first – turkey, ham, deviled eggs, etc.

Eat non-starchy veggies next – green beans, broccoli, carrots, etc.

Limit portions of starchy foods – sweet potatoes, corn, bread, mashed potatoes, etc.

If there are many foods you’d like to try, stick with the “3 bite rule”… take 3 bites, and you’re done

Put your fork down and talk to somebody… Eat a little, talk a lot, laugh a lot

Try sugar-free cranberry Jell-O for dessert with light whipped cream or pumpkin pie ramekins (see recipe below)

Don’t linger around food after the meal… out of sight, out of mind

Plan a post-meal family activity, such as a walk or a tag football game

Give away leftovers to family or friends… after all; this is the holiday for GIVING, right?

No matter what happens, praise yourself for what you did well and learn from your mistakes for the next holiday

Easy Broccoli and Cottage Cheese Casserole

Ingredients:

2 cups water 3 cups fresh broccoli florets 16 oz cottage cheese, 1% ¾ cup reduced-fat shredded Cheddar cheese 1 cup diced yellow onion 3 egg whites, plus one whole egg, beaten 3 Tbsp. grated Parmesan cheese

Directions:

1. Preheat oven to 375 degrees. Coat a 9” pie pan or a 7x9” casserole dish with cooking spray.

2. In a 1 ½ quart saucepan, bring the water to a boil. Boil the broccoli for about 4 minutes, until al dente or still crunchy in the middle. Pour the broccoli into a colander and drain well.

3. In a medium sized mixing bowl, combine the cottage cheese, Cheddar cheese, onion, egg, and Parmesan cheese. Combine with broccoli and pour the mixture into the pie pan or baking dish and bake for 35-45 minutes, until the center of the casserole is set. Allow to cool for 10 minutes before serving. Yield: Makes 6 (3/4 cup) servings.

Per serving: 150 calories, 18g protein, 8g carbs, 5g fat Taken from: Recipes for Life After Weight-Loss Surgery.

Furtado, Schultz, and Ewing.

Page 4 Oct/Nov Newsletter

Meet… Bill

Trinity Bariatric Center patient

Then

My name is Bill Peterson. My wife and I have 5 children who have blessed us with 9 beautiful grandchildren. About 8 years ago we moved to our dream house on the Mississippi river and have made it ours. I retired from John Deere Harvester about 3 years ago at the age of 53. I think I have a pretty good life and family I want to enjoy both of them as long as I possible.

My health was starting to decline, with no chance of improving as long as I was as heavy as I was getting. I had quit smoking about 25 years ago, but had type II diabetes, hypertension, and low kidney function. I was morbidly obese and slowly growing. I had terrible eating habits and had tried for years 100’s of ways to lose weight with limited success. I truly wanted to do it and knew the pros and cons, but just could not seem to keep it off. I was having trouble just moving.

“I can walk without losing my breath and I can lean over and pick something off the ground. The little stuff does not seem

like a big deal until you can’t do it well anymore.”

I chose Dr. Melinda Hass for my surgeon, who came highly recommended by some of my personal friends. Unfortunately, there was a waiting time, as she was still being trained to do the sleeve surgery. I was scheduled to be one of her first patients. The wait was finally over; the surgery was scheduled the Tuesday before Thanksgiving 2012.

I had the surgery on Tuesday and had very little discomfort after I was walking the halls that afternoon for about 20 minutes at a time. On Wednesday they removed my drain and I showered and went home by 11:00. I have never looked back and felt everything went far better than I anticipated. I will never forget my thanksgiving feast, turkey broth and cranberry Jell-O!

My quality of life was declining and it was getting harder and harder to enjoy normal activities. If you’re looking at someone in the condition I was in, it’s easy to say “All you have to do to lose weight is just stop eating so much!” HA! Easier said than done!

I had investigated weight loss surgery several times. In my mind I thought it was a too much of a risk. I kept trying and trying; finally it was time to admit I could not do it on my own and I needed help. I went to the educational seminar at Trinity for the 2nd time and was introduced to a new surgery called the gastric sleeve. After more investigation, reading, and consulting with my staff of doctors, it appeared that the sleeve surgery would be my best course of action.

I started my journey at 412 lbs. and lost about 40 lbs. before I went to surgery and have continued to lose. I am very close to a total loss of 150 lbs. now, though the weight is coming off a lot slower now. As long as I am on the downward trend, that is just great!

Surgery has changed my life in many ways. I have started to move around more. Exercise has become part of my lifestyle. I swim ½ mile in the pool and started a weight lifting routine. I do this as often as I have time for and try to make it a priority.

Now Continued on page 5

Oct/Nov Newsletter

Page 5

My name is Tinisha Craig. I am a 33 year old

mother of three. I work part-time on the

weekends and I go to school full-time during the

week, to become a chef. My true passion in life, however, is being the best

mom I can by making sure that I give my kids the

education, motivation, inspiration, and love that

they need to be productive and successful

members of society. My second passion is cooking,

creating, and executing meals for large groups of

people. I get to enjoy hearing that my food tastes

great and that is one of the best joys of my life. On June 5, 2013, I checked into Trinity Medical

Center to have a Vertical Sleeve Gastrectomy

performed by Dr. James E. Schrier. In December

of 2012, I had finally come to the conclusion that I

needed help losing weight because I was losing my

fight against obesity. I could no longer do the

things that I enjoyed the most in life. My health

was on a fast, downward spiral, and I felt my life

was slipping away from me. I did not want to

leave my children without me because of

something I could change. From that moment on, I

decided to take the FROG approach (Fully Rely on

God) and let him guide my steps… and guide

them, he did.

Name: Bill Peterson Surgeon: Dr. Melinda Hass Type of Surgery: Laparoscopic Sleeve Gastrectomy Surgery Date: November 20, 2012 Total Weight Loss: 150 pounds

Meet... Tinisha Trinity Bariatric Center patient

I like being able to shop anywhere and find clothes

that actually fit in regular stores. I can walk without

losing my breath and lean over and pick something

off the ground. The little stuff does not seem like a

big deal until you can’t do it well anymore.

The surgery was tremendous. But better yet was the

understanding person to talk to about what is going

on in my life and the changes occurring on the

weight loss journey. The whole pre and post

operation experience was a true delight. If I became

unclear or needed some inspiration or information

the bariatric center is always just a phone call away.

They always know the right thing to say or do to help

out.

When I started in

the Trinity Weight

Loss Program on

January 16th,

2013, I weighed

475.5 pounds. To

date, I have lost a

total of 132.5

pounds, bringing

my current weight

to 343 pounds. I

have 93 more

pounds to go

before I reach my

target weight, but

I feel absolutely

amazing and free.

To lose weight, I was taught to count my calorie

intake, never going over 1200 calories per day. I

now whip out my measuring cups, spoons, and

scale in order to measure everything. I exercise

and cut out liquid calories (I only drink water or

sugar-free, calorie-free drinks). When I first

started the program, I was losing anywhere from

9-15.5 pounds per week.

Then

As a team they have their department running

in what appears to be a high standard of

knowledge and efficiency. Usually hospitals

and doctors are not my most favorite things,

but the Unity Point Clinic’s Bariatric Center

makes it an enjoyable, low stress experience.

My hat is off to their whole team.

Continued on page 6

Page 6 Oct/Nov Newsletter

“When I was weighed the day of surgery, I had lost 88 pounds in total, all on my own,

in 4.5 months. This achievement was my “Wow” moment. I was so proud of myself

and what I had accomplished.”

Name: Tinisha Craig Surgeon: Dr. James Schrier Type of Surgery: Laparoscopic Sleeve Gastrectomy Surgery Date: June 5, 2013 Total Weight Loss: 132.5 pounds

Exercise was the real challenge for me starting

out. At that point, I could not stand, let alone

walk, for even 2 minutes at a time. I started a

floor-based exercise routine until I lost enough

weight to do a standing workout routine. Since

then, I have combined the two, along with Zumba

classes, and now walk for hours at a time. I was told that I had to lose 75 pounds before I

could be scheduled to see the surgeon of my

choosing to have the surgery. I achieved that in

four mouths. When I was weighed the day of

surgery, I had lost 88 pounds in total, all on my

own, in 4.5 months. This achievement was my

“Wow” moment. I was so proud of myself and

what I had accomplished. Since my surgery things have been great. The

program teaches you to prepare for your surgery

and for being successful in life. The only way to

fail this program is to not follow the information

given and taught to you.

Since my weight loss journey began, I would

always say I cannot wait until I could stand and

walk without pain, jog, dance, sit in a normal seat

comfortably, buckle my seat belt, shop for my

clothes in a regular clothing store, sit with my leg

crossed over the other leg, stand up while cooking

and washing dishes, get dressed without being

winded, and being able to take a bath sitting in

my tub.(There are, of course, more things that I

have accomplished but those are too personal to

share.) This whole journey has changed my life

completely. I have energy now, my stress level

has gone down, I am able to sleep, my diabetes is

gone, my high blood pressure is gone, and my

arthritis is gone. The list of improvements goes on

and on. I was asked if I would recommend this surgery and

my response is “Yes”! I would even take it a step

further and share my pictures, notes, meal plans,

and etc. with any future patient to help them on

their journey.

Even so, I have my

moments when I have

forgotten I have had

the surgery and eat

too fast, but my

stomach reminds me

really quick to slow

down. I had my surgery

three months ago and

it still fascinates me

that I eat so little and

become full so

quickly. I am also

fascinated with the

fact that I never get

hungry. Because of

that, on busy days I

sometimes forget to

eat.

Now

Oct/Nov Newsletter

Page 7

Center Updates Sara Neyens, BSN, RN, CGRN

FACEBOOK, PINTEREST, & TWITTER

Follow us on Facebook, Pinterest, & Twitter for center updates, healthy eating and exercise tips, motivational quotes, and much more! There will be a special prize for the 500th “Like” on Facebook!

http://www.pinterest.com/trinitywms

https://www.facebook.com/TrinityWeight

ManagementSpecialists

https://twitter.com/TrinityWeightMS

NEW PROTEIN BAR FLAVOR

We are trialing a new protein bar flavor that we sampled at the August Support Group. Stop by our Center to pick up a box of Double Berry the first week in October! The cost is $10.50 for a box of seven protein bars.

Other flavors include: Caramel Cocoa, Chocolate Almond,

Cinnamon, Dark Chocolate S’mores, Fudge Graham, Peanut,

and Peppermint Cocoa Crunch.

SUPPORT GROUP ATTENDANCE INCENTIVE

Attend 75% of 2013 support groups and be entered for a chance to win an iPod Nano! Attend all 12 and receive 3 extra entries. We have many exciting topics this year! Don’t miss the chance to connect with other patients, get the support and advice you need, and be a help to others.

PLEASE WELCOME… CINDI!

Cindi Gast is a registered nurse who joined the Bariatric team in August 2013. Cindy is a graduate of Lutheran Hospital School for Nurses. She has previous experience working with our surgeons, caring for their general surgery and bariatric patients

in an office setting. She is excited to be a part of the Bariatric team and share her clinical experience in assisting the patients in their journey to a healthier lifestyle.

LAB REMINDERS

If you know that you are scheduled for weight management labs at your appointment, please tell the registration desk downstairs when you check in. This will help the process of being checked in correctly and will also help to avoid delays in your visit.

LOCAL FALL ROAD RACES

Challenge yourself this fall with two fun events the whole family can enjoy! Make it a goal to stay active through the holiday season!

Lagomarcino Cocoa Beano 5k – Sat, October 26 http://www.lagomarcinos.com/ YMCA Turkey Trot – Thurs, November 28 http://www.scottcountyfamilyy.org/

Thank you for choosing Trinity Weight Management

Specialists!

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