STAY IN TOUCH - Lutheran Hospital

MuscleFocus
bicep
muscles
January 2011
STAY IN TOUCH
Don’t hesitate to call.
We’re here for you!
BICEP EXERCISES
Begin all bicep exercises with feet shoulder-width
apart. Start with 5-8 lb. weights and work your
strength up to 10 lb. weights. Your muscles
should be fatigued when finished. If not, use
heavier weights. Note hand positions on weights.
260.435.7844
LutheranHealth.net
®
Weight Management Center
Bariatric Center
(Gastric Bypass)
Roux-en-y
Gastric
Sleeve
Adjustable
Gastric
Band
LIFTING WEIGHTS SPEEDS UP YOUR METABOLISM
Looking for some advice about weights in your
exercise routine? Call the office and talk to Ashley,
exercise specialist, to sign up for personal training
sessions. You can train one-on-one or with a
group of friends.
ise
Ask your exerc
specialist
to recommend
ts
reps and weigh
y.
for your bod
GRIP
Bicep curls: Start with arms extended,
palms facing front. Bend elbows to curl.
tip!
GRIP
Reverse bicep curls: Start with arms
extended, palms facing back.
Bend elbows to curl.
GRIP
Hammer curls: Start with arms at a
right angle, holding weight vertically.
Bend elbows to curl.
All
Patients
See recipes inside
February is Heart Month
tip!
• Talk to your nutritionist about omega-3 fatty acids and vitamin D.
• Visit heart.org for more heart-healthy information.
®
OMEGA-3 FATTY ACIDS
trout, sardines and albacore tuna.
VITAMIN D
The American Heart Association recommends eating at least
two servings of fish (particularly
fatty fish) each week to get the
benefits of omega-3 fatty acids.
A serving is considered to be
3.5 ounces cooked, or about
¾ cup of flaked fish. Fish high
in omega-3 fatty acids includes
salmon, mackerel, herring, lake
Research
has
shown
that
omega-3 fatty acids decrease
risk of arrhythmias (abnormal
heartbeats), which can lead to
sudden death. Omega-3 fatty
acids also decrease triglyceride
levels, slow the growth rate of
atherosclerotic
plaque
and
lower blood pressure (slightly).
Vitamin D is key in absorbing
calcium. Studies have shown
that most people are not getting
enough vitamin D. If you are a
surgical weight loss patient, you
will not get enough vitamin D
unless you religiously take your
supplements. Vitamin D deficiency leads to weakened bones,
teeth, muscles and immune
All
Source: heart.org
Fort Wayne, IN 46804
Vitamin D can be found in foods
such as fortified milk, yogurt,
salmon, tuna, sardines, fortified
orange juice, fortified margarines, fortified breakfast cereal,
soy-based beverages and eggs.
Source: webmd.com
Patients
Meet your nurses
7836 W. Jefferson Blvd.
function. Low levels are also
associated with a higher risk of
diseases like colon cancer and
rheumatoid arthritis.
Dorcas Mensah, RN, has been with the Weight Management
Center for 10 years. She loves meeting patients and enjoys working
with a group of professionals to reach a mutual goal. Her greatest
reward is hearing patients talk about how weight loss has positively
affected their lives.
Patti Moll, RN, bariatric manager, has worked in the nursing field for
34 years and has been with the Weight Management Center for the
last nine years. She takes great satisfaction in seeing patients’ health
and self-esteem improve due to healthy weight loss.
Pam Pranger, RN, has “had the pleasure” of working in the Weight
Management Center for the past 15 years. She likes being part of a
team that helps patients successfully lose weight in a healthy
manner. She says it’s truly rewarding to see patients get their lives
back as they discontinue medication and discover they can breathe
and walk more easily.
Chris Rich, RN, has worked in the areas of medical/surgical, recovery room and weight management for 28 years. The last five years
she has been with the bariatric center. “My greatest job satisfaction
comes from being a part of and watching patients become healthier
and happier as they lose weight. I love to see patients start to smile
more as they attain their goals.”
All
Patients
Need motivation?
Join Beyond Diets
Did you gain a bit of weight over
the holidays? Well, it’s time
to get motivated and be more
accountable. Sign up for the
10-week Beyond Diets program
focused on nutrition and motivation.
Topics covered include:
• Meal planning
• Grocery shopping
• Dining out
• Label reading
• Snack ideas
• Recipe modification
• Salt substitution recipes
• Food demonstration
A NEW CLASS STARTS IN JANUARY!
Call 260.435.7573 for details and to
sign up! Cost is only $25 per week.
SUPPORT GROUP SCHEDULES
All classes take place at the
Weight Management Center.
Daily vitamin routine
POSTOPERATIVE Gastric Band
Roux & Sleeve
JANUARY
FEBRUARY
support group
Roux-en-Y & Sleeve
MARCH
meets on the
Roux-en-Y & Sleeve
6th | 5:30–6:30 pm
3rd | 5:30–6:30 pm
Roux-en-Y & Sleeve
first Thursday of
3rd | 5:30–6:30 pm
each month.
Patient-to-patient discussion
(Behaviorist to monitor)
Band JANUARY
FEBRUARY
MARCH
support group
Gastric Band
Gastric Band
Gastric Band
meets on the
13th | 5:30–6:30 pm
10th | 5:30–6:30 pm
10th | 5:30–6:30 pm
second Thursday of
Patient-to-patient discussion
(Behaviorist to monitor)
Free resources to maximize your
weight loss (Allergan representative)
Patient-to-patient discussion
(Registered dietitian to monitor)
each month.
A Heart Healthy Lifestyle
Patient-to-patient discussion
(Registered dietitian to monitor)
Multivitamin
2 Optisource® tablets daily or
an adult complete multivitamin,
containing 100% of the daily value.
Vitamin D3 (cholecalciferol)
2000 IU twice per day (4000 IU total) Take with food.
(Optisource® provides 100 IU per tablet)
Calcium Citrate
2000 mg daily
All
Daily vitamin routine
POSTOPERATIVE Roux-en-Y & Sleeve
OptiFast ®
JANUARY
FEBRUARY
MARCH
Staying on Track
OptiFast® Staying on Track
OptiFast® Staying on Track
OptiFast® Staying on Track
support group
4th | 5:30 pm
1st | 5:30 pm
1st | 5:30 pm
meets weekly on
Remotivating yourself (Jo-Anne)
Time management (Jo-Anne)
Dealing with guilt (Jo-Anne)
OptiFast® Staying on Track
OptiFast® Staying on Track
OptiFast® Staying on Track
11th | 5:30 pm
8th | 5:30 pm
8th | 5:30 pm
Breaking through plateaus (Jo-Anne)
Adjusting body image (Jo-Anne)
Patient-to-patient discussion (Jo-Anne)
OptiFast® Staying on Track
OptiFast® Staying on Track
OptiFast® Staying on Track
18th | 5:30 pm
15th | 5:30 pm
15th | 5:30 pm
New Year, new you (Alissa)
Night eating (Jo-Anne)
National Nutrition Month (Alissa)
OptiFast® Staying on Track
OptiFast® Staying on Track
OptiFast® Staying on Track
25th | 5:30 pm
22nd | 5:30 pm
22nd | 5:30 pm
New Year’s resolutions follow
through (Jo-Anne)
Coping with temptations (Jo-Anne)
Consultation on style and dressing (Jo-Anne)
Tuesday evenings.
OptiFast® Staying on Track
29th | 5:30 pm
Lifestyle change process (Jo-Anne)
EXERCISE SCHEDULE
TUESDAY CLASSES
Participants of all levels welcome.
Chair aerobics is normally targeted to patients with mobility problems. During a class,
you remain seated in a chair, but your heart
will get pumping with arm and leg movements. This class gives participants a complete workout but limits stress on the joints.
Stability ball exercise strengthens the
body’s core and increases balance. This
class is an excellent way to improve your
fitness level while adding some variety to
your workout. Each participant can vary the
difficulty level. Bring your own stability ball!
Classes are open to all patients.
Guests can attend for just $5.
THURSDAY CLASSES
Intermediate or advanced participants.
All levels are welcome to check it out!
Cardio Fit is a great circuit-based conditioning class that combines high-intensity
cardiovascular intervals with weight training
for the perfect workout.
Monday 9 am–3 pm
FITNESS Tuesday
Wednesday
M
O
O
R
Thursday
RS
OPEN HOU
8 am–8 pm
9 am–3 pm
8 am–8 pm
*PERSONAL TRAINING IS AVAILABLE FOR PATIENTS AND NONPATIENTS. CALL THE OFFICE FOR DETAILS!
CLINICS
TUESDAYS
OPTIFAST® CLINIC
4–8 pm
THURSDAYS
BARIATRIC CLINIC
3–5 pm
Multivitamin
4 Optisource® tablets daily or
an adult complete multivitamin,
containing 200% of the daily value
Patients
All
New for 2011!
WEDNESDAY LUNCH & LEARNS
11a–noon Call 260.435.7573 to reserve a spot.
Per session:$5 for current/past patients
$10 for nonpatients
January 26
Healthy grocery shopping at Scott’s in the Village
at Coventry off Jefferson Blvd. (Limit 10 patients)
February 16
Calcium Citrate
2000 mg daily
March 16 (National Nutrition Month)
Dining out challenge at Applebee’s in the Village
at Coventry off Jefferson Blvd. Participants pay
for their own lunches. (Limit 10 patients)
Cooking demonstration at Lutheran Weight
Management Center. (Limit 25 patients)
OptiFast ®
Enter to win a trip to New York City
The “New You” contest is open to
patients who have successfully completed the 12-week full-meal replacement program.
Qualifying patients can enter for a
chance to win a trip to New York City
for a makeover and $500 shopping
spree. Up to three grand prize winners
will be selected.
For more information or to download
an entry form, visit optifast.com, and
click on “New You.” Entries will be
accepted until April 1.
OptiFast ®
FOLLOW-UP
sign up!
Get Back-on-Track
Call 260.435.7844
and recommit to a
healthy new you.
Patients
Spicy Orange Glazed Salmon
6 salmon fillets (4 oz. each)
1/3 cup sugar-free orange
marmalade
½ cup light orange juice
1 Tablespoon Dijon mustard
1 teaspoon ginger
2 teaspoons salt free citrus
herb seasoning
Vitamin D3 (cholecalciferol)
2000 IU twice per day (4000 IU total) Take with food.
(Optisource® provides 100 IU per tablet)
Bariatric patients
Important! Call the office to
schedule your yearly medical
follow-up appointment near
your anniversary date.
The
Weight
ent
Managem
tric
ia
ar
and B
f
Center staf
wish you
the
success in
New Year.
Last year,
Sandra
Dyarman, a
Lutheran
Weight
Management
success story,
was one of
three winners
of the “New
You” OptiFast®
contest.
This year’s
winner could
be you!
Get Back-on-Track
If you’ve completed the OptiFast® program, you’ve earned a lifetime
membership to the Back-on-Track program at Lutheran Weight Management. Need a little more structure and guidance again? This eightweek mini OptiFast® program supports patients who have completed
the OptiFast® program and just need an extra boost to focus on their
weight loss goals or shed those last few pounds.
Rinse salmon fillets under cold
water and pat dry with paper
towels. Place fillets in a large
sealable plastic bag; set aside.
In a small bowl, stir together
remaining ingredients. Pour into
bag. Squeeze air from bag and
seal. Marinate in refrigerator
for 1-2 hours. Remove salmon
from the refrigerator 30 minutes before cooking and bring
to room temperature. Line a
baking sheet or broiler pan with
aluminum foil. Remove salmon
from marinade and place on
baking sheet. Discard marinade.
Broil salmon 6-8 inches from
heat source for 6-8 minutes or
until cooked through. Do not
overcook. Serve immediately.
Makes 6 servings
176 calories, 6g fat, 1g saturated
fat, 118mg sodium,
8g carbohydrates, 24g protein.
Fruit & Yogurt Parfaits
12 ounces fat-free strawberry
or vanilla yogurt
2 cups sliced fresh fruit
(strawberries, blueberries, bananas, etc.)
2 cups toasted granola
4 ounces sliced almonds
Layer 2 Tablespoons yogurt,
¼ cup granola and ¼ cup fresh
fruit of your choice in four
10 ounce cups. Repeat layer.
Top parfaits with remaining
yogurt and sprinkle each parfait
with 1 ounce of sliced almonds.
Makes 4 servings
230 calories, 2g fat, 0.5g saturated fat, 180mg sodium,
48g carbohydrates, 5g protein.