Northeast Ohio Bariatric Medicine Newsletter
August 2010
In This Issue
Whole Foods
Beware of Negative Thinking
Online Store
Quick Links
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Calorie King
 
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Greetings!
This month's newsletter contains a new first. Renee Spencer, RD contributed the lead article on whole foods. Renee has developed an entire series of teaching materials for our nutritional education component.
 
Another first...we just opened our online store to allow direct purchasing of some of our protein supplements. These are useful for controlling appetite and maintaining lean body mass while on a weight loss program. See the link below and the coupon for more info.
 
Have a great end of the summer!
 
My sig
 Another Reason to Eat Whole Foods 
    by Renee Spencer, RD
 


Whole foodsWhy is it you can't just have one?  Processed foods may be part of the reason.  Processed foods often have added chemicals that stimulate the taste cells in your tongue, causing the flavor of the foods we eat to be greatly enhanced an example is MSG (monosodium glutamate) and aspartame.  Soups, snacks, sauces, gravies, many low-fat and vegetarian processed foods, even diet pop, are often packed with "flavor enhancers" by the manufacturers in an effort to make them taste irresistible.  In contrast, whole foods (foods close to their natural state -- as they are found in nature) obviously do not contain these additives.  Basically, whole foods are the opposite of processed foods and they do not give the craving for more and more.  Examples of the difference between the whole and processed foods:
 
�         Fresh raspberries on steal-cut oats for breakfast rather than a breakfast bar filled with raspberry jam.

�         Grilled chicken breast rather than chicken nuggets or chicken patty that has added fat, preservatives and flavor enhancers.

�         Smoothie made with strawberries, blueberries, and yogurt rather than a strawberry flavored slushy.

�         Tabouli salad made with whole grain wheat, tomatoes, onion, parsley with olive oil and lemon juice dressing rather than a macaroni salad made with white flour pasta in a mayonnaise and sugar dressing. 

 
� Roasted sweet potatoes tossed in olive oil and fresh herbs rather than cheesy potato casserole which calls for creamed canned soup, sour cream, and a heavy dose of cheddar cheese. 
 
In addition, populations in the world who still eat close to how they ate 100 years ago (a whole foods style) not only rarely experience obesity, they don't have the arthritis, heart disease, cancer, and asthma as the US does. And it is not their genes that makes them healthier because when they adopt a western lifestyle they get the same problems as people in the US have.

Whole foods are loaded with a variety of vitamins and minerals, 1000s of phytonutrients, resistant starches and fiber (except for animal products). Processed foods lose many of their nutrients during processing and often have added sugar and/or fat preservatives, flavor enhancers which do not promote health.


It can be difficult to change to a whole foods eating style because for most people it means a different way of shopping, planning meals, cooking more and eating out less. It also taste different because natural foods do not have the added flavor enhancers that excite the taste buds to an unnatural degree. But, people who have made the transition to a whole food lifestyle will say that once they made the change -- processed foods no longer taste as good. Preparing nourishing, delicious foods from whole, fresh ingredients can be one of life's greatest pleasures not a drag; it all depends on how a person views it. 

 
  
Positive Thinking 
 
 
 

 

 

Beware of Negative Thinking
 
 
One of the most common ways that patients sabotage their weight loss efforts is by fostering negative thinking. Let me explain.
 
When first starting a weight loss program, people tend to be highly motivated and optimistic. They often have the sense "Maybe it will work this time." The degree of commitment to their weight loss efforts tends to be higher at the beginning than at any other time.
 
This initial positive thinking is reflected in our weight loss charts which show the greatest losses early in the program. During this phase, some people remark how easy it seems. Often we hear "I can do this forever."
 
Then...something happens. There may be a few new life stresses, changes in work, family health issues, financial problems, injuries which prevent exercise, or a myriad of other problems which inevitably develop.
 
When some stresses come, it may temporarily become more difficult to focus on weight loss. Some persons will fail to keep their diet journal. Others will start snacking and engage in "mindless eating". Others will stop exercising and fall out of the habit.
 
When this happens, we start blaming ourselves for our failures. This pattern of negative thinking actually sustains and promotes more failure. The more negative thoughts we think about ourselves and our weight loss efforts, the more likely we are to failure.
 
What is the solution? Here are a few of my suggestions.
 
1) First, stop blaming yourself for failure. Failure is an expected and natural part of most weight loss efforts. Those who have successfully lost and maintained for years often have had periods of failure along the way. They just didn't stay in a pattern of failure.
 
Tell yourself "Oh well. I'm just human. I should expect to have these difficult patches sometimes. How can I learn from this." View each failure as a new opportunity to learn more about yourself. Take time to analyze the factors that lead to the cycle.
 
2) Start back to recovery one step at at time. Try keeping your food journal for at least one week. Start walking every day, even if just a few steps. Start stepping on the scale again...daily if possible.
 
3) Make a RLW CHART (Reasons I want to Lose Weight). I can't emphasize this enough. If you don't have a hard copy list of your personal reasons for weight loss, make it NOW. Post it on your mirror, put it on your car visor, stick it in your bible...wherever you will see it daily. Then read it every day. Add to it when you feel like it. List the most positive reasons to lose weight at the top. Put the negative motivators at the bottom, if at all. This step is more powerful than you think. Don't skip it. Regular reminders DO WORK.
 
4) Celebrate every 5 pounds of weight loss and/or every month of maintenance. Don't wait till you have to lose 50 pounds. Congratulating yourself and reflecting deeply on small successes is very important.
 
Open Now -- Online Store 
Nutrition Resources
 
BarsOur online store is now open and operational. Online purchasing offers a convenient way to purchase supplements when you are not able to stop by.
 
You can find our store online at the following link:
 
 
 
 
Recipe of the Month
 
 Salad 3
Black Bean and Jicama Salad with Roasted Pepper Dressing 
 
 
Serves 6-8 / Black beans, rich in B vitamins, iron, calcium, zinc, phosphorus, and, of course, protein and fiber, also have a delicious creamy texture that complements the fresh crunch of jicama. Ingredient tip: When buying jicama, look for a very firm one with smooth, unblemished skin.
 
    -1 large red bell pepper
    -2 15-ounce cans black beans, rinsed and drained
    -1 small to medium jicama, peeled and cut into 3/8-inch cubes
    -1 cup packed coarsely chopped fresh basil (two 2/3-ounce packages)
    -2 small bunches scallions, thinly sliced
    -1/2 cup flaxseed oil
    -1/4 cup brown rice vinegar
    -7 cloves garlic
    -1 TBSP Thai red curry paste
    -1/2-1 tsp salt
    -5 oz watercress leaves (optional)
 
1. Preheat broiler, Cut bellpepper into quarters and remove seeds and membranes. Place peppers on a foil-lined baking sheet, skin-side up. Broil until balckened, 7-10 minutes, Revove and immerse in a bowl of cold water. Slide peels off; then drain peppers on a towel.
2. Cut two of the pepper quarters into 3/8-inch cubes and place in a large bowl. Add beans, jicama, basil, and scallions; toss gently.
3. Place remianing two pepper quarters in a blender. Add oil, vinegar, garlic, red curry pste, and salt. Process on high until thick and well emulsified. Pour about three-fourths over bean mixture and toss gently until thoroughly combined; add more dressing to taste. Serve in bowls, or over beds of watercress if desired.
 
Per serving: 289 calories, 15g fat, 2g sat fat, 0mg cholesterol, 8g protein, 29g carb, 10g fiber, 442mg sodium
 
Prep time: 27 minutes
from: Delicious Living, Sept 2010 Delicious Living
If you have any questions, comments, or suggestions for future newsletters, please contact me. Have a great March...I hope it goes out like a lamb!
 
Sincerely,
 

Robert Hart, MD
Northeast Ohio Bariatric Medicine
Save 25%
Most of our patients come to us upon the advice of other successful patients. Have you referred someone to us in the recent past? As a way of showing our appreciation for your referrals, we would be happy to extend a 25% discount off your next office visit. This applies to the visit fee and does not include any supplements. Also, this does not apply to visits billed to insurance.
 
Just mention this promotion to our office manager along with the name of the patient your referred at the time of your next visit.
 
Offer Expires: December 31, 2010