e-Regional January 2011

In This Issue Calorie Cutting

Winter Recipe

Star of the Month

Contact Us 710 N. Elm Street High Point, NC 27262 (336) 878-6340

Regionalbariatrics.com

Special Announcements:

We hope you will join us for seminar and share your story with those beginning their journey. Please contact the office for the schedule.

January Support Group will be 1/25 at 6pm. Please see RCBS News for details.

Simple Ways to Cut Calories Every Day

1. Get restless - tap your foot, fidget, get up and walk around while talking on the phone – you can burn as much as 350 calories. Do this several times a day for a greater impact.

2. Turn off the TV - according to research at the University of Massachusetts, people who eat in front of the television eat up to 288 more calories.

3. Limit salad toppings – adding nuts, bacon, avocado, dried fruits, croutons, and vinaigrettes can add more calories than those found in lasagna or fettucine Alfredo. Limit yourself to one topping or choose low calorie veggies and use half the dressing.

4. Down Size - by switching from a 12 inch dinner plate to a 10 inch plate you will eat 20-25% less.

5. Serve & Sit – serving bowls on the table invite people to seconds and thirds. Leave serving dishes in the kitchen, away from the dinner table.

6. Smaller is better - according to Mindless Eating author Brian Wansink, PhD. dining with 7 or more guests can make you eat 96% more food.

7. Don’t clean your plate – leave 25% of your food on your plate at every meal. 8. Not so smooth after all - A large smoothie can have as much as 800 calories.

9. Avoid the healthy food trap – many of us underestimate our caloric intake by as much as 35%. Don’t trick yourself into thinking a healthy entrée compensates for adding on extras which can add as much as 131% more calories to your meal.

10. Be a picky eater - ask that your foods be cooked in stocks instead of oil, or order poached or steamed foods.

11. Get some zzzz’s - research from the University of Chicago found that people who go only 5 ½ hours of sleep snacked more throughout the day.

12. Be the hostess with the mostest - go grocery shopping for 1 hour, put away the groceries, prepare the meal, and set the table. You can burn as much as 600 calories.

Taken from www.health.com

“SUSAN APPROVED RECIPES”

Remember:

Registered Dietician Susan Steelman

is available by appointment for nutrition counseling.

Please call the office at 336-878-6340 for details.

Take advantage of the resources available at

The Fitness Center located at

Carolina Regional Heart Center at High Point Regional Health System.

Call 336-878-6221

for more information.

Fresh Salsa Caliente 1 cup coarsely chopped tomato 1/4 cup coarsely chopped yellow or red onion 1 small jalapeno pepper, finely chopped (optional) 2 tbsp. chopped fresh cilantro 1/4 tsp. salt 1/4 tsp. cracked black pepper Place the tomato, onion, and jalapeno (if using) in a processor fitted with a metal blade. Pulse the mixture just enough to break the pieces down to a bit smaller size. Add the cilantro, salt, and pepper and pulse one or two more times. Makes 6 (1/4 cup) servings Salsa alone: Calories: 11.98, Protein: 0.47g, Fat: 0.16g, Carbohydrates: 2.62g, Cholesterol: 0.00mg, Fiber: 0.64g, Sodium: 71.84mg, Sugars: 1.39g

Serving Guidelines: For Band and Bypass: Weeks 4+ Sweet Corn Relish 1 ½ cups fresh corn kernels ½ medium red bell pepper, cored and finely chopped 2 tbsp. finely chopped red onion 1 tsp. finely chopped fresh jalapeno pepper, seeds removed 2 tsp. chopped fresh cilantro 1 small clove garlic, minced 1 tsp. salt ¼ tsp. black pepper In small bowl, combine all ingredients and stir to mix. Cover and refrigerate for 30 minutes, stirring once or twice before serving.

Makes 8 (1/2 cup) servings. Calories: 38.95, Protein: 1.25g, Fat: 0.43g, Carbohydrates: 8.86g, Cholesterol: 0.00mg, Fiber: 1.24g, Sodium: 42.17mg, Sugars: 1.87g

Serving Guidelines: For Band and Bypass: Weeks 4+ From Recipes for Life After Weight Loss Surgery by Margaret M. Furtado, M.S., R.D., L.D.N. and Lynette Schultz, L.R.C.P., R.T.

RCBS NEWS

TIP OF THE MONTH

Approach today as a grand experiment. Do your best, but be flexible. Accept the good that has taken place, and look forward to the improvements you will make as you conduct experiments and learn from them.

We would like to know from you how we are doing - what works, what needs to improve, what resources and services would you like us to make available to you. Please join us for Support Group on Tuesday, January 25, 2011 at 6pm where we will conduct a focus group so that we may receive your feedback first hand. Please call the office at 336-878-6340 or reply to the email notice coming soon to sign up.

STAR OF THE MONTH

April is 1 year post bypass and has lost 120 lbs. Congratulations April!!