December 2009

Bariatric Newsletter

10 Heartwarming Ideas for the Holidays from the American Heart

Association

1. Go caroling with the family.

Not only will you warm the hearts of neighborhood friends when you show up on their
doorsteps, you'll also give yourself a nice, low-impact workout from walking the
neighborhood while energetically singing.
2. Take time out to snuggle up with family members and gaze into the fire.
You'll have a chance to share a personal moment with the ones you love as well as
experience the relaxing benefits of quiet meditation.
3. Toast the season with mulled apple cider instead of eggnog.
You can toast more good things more often when you replace high-fat, high-cholesterol
eggnog with apple cider laced with nutmeg and cinnamon. Add a lemon slice for extra
pizazz.
4. Go dancing.
Whether it's country line dancing, the waltz, the jitterbug or a current dance craze, get your
pulse moving to the beat of the music. It doesn't matter whether you're in a chandeliered
ballroom or in the kitchen, grab your partner and enjoy the exercise.
5. Make popcorn garlands for the birds.
Just pop your popcorn without oil for a healthy treat for the birds as well as you. Then
gather family and friends together to make treats for all your feathered friends. Hint: Pop
the popcorn a day early – it's easier to string when it's a little stale.
6. Avoid holiday parking jams — park at the far end of store parking lots.
Avoid the tension and frustration of searching for a close parking space. Enjoy a brisk walk
across the parking lot in the same time. Get into the store quicker than if you kept cruising
the lot.
7. Visit a homeless shelter and read holiday stories aloud.
There are many places where people feel particularly lost or alone during the holidays.
Share your time and a heart-warming story. Take deep breaths and speak up to really use
your lungs.
8. Take a walk to see the holiday decorations.
Whether they're in store windows or around the neighborhood, take a tour of the brightly lit
decorations in your area. Make your rounds with lots of company — the more you talk
when you walk, the better the exercise, and the more fun you'll have.
9. Give a tree decorating party.
Get people together to help decorate the tree, or even the whole house. You spread the
work around, and when your hands are busy you're less likely to pop those holiday treats
into your mouth. In fact, organize a whole group of friends to help each other decorate. It's
a great way to socialize and get your home in holiday dress at the same time.
10. Bake cookies with the family, then give them away.
Time spent together in a warm kitchen, surrounded by holiday scents is sure to put
everyone in a bright, holiday spirit. Then, after a taste or two, package up your fresh-baked
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Bariatric Newsletter

goodies and take them to some place like a shelter for abused women or runaway kids, or
your local police or fire station.

A low sugar, low fat eggnog to warm up your holiday:

Ingredients:

3/4 cup splenda

1/4 tsp cinnamon
1/4 tsp freshly grated nutmeg
1 egg
4 egg whites
1 1/2 cups fat free milk
1 1/2 cups fat free half-and-
half
1 1/2 tsp vanilla extract
freshly grated nutmeg to
garnish
Preparation:
Combine splenda, cinnamon and nutmeg in a large bowl.
Add egg and egg whites, and beat with a mixer for 3-4 minutes.
Gently heat fat free milk in a large saucepan. Gradually
stir egg mixture into the hot milk. Heat, stirring constantly, until
mixture is slightly thickened. Stir in vanilla extract and remove
from heat.
Let the milk and egg mixture cool a little before blending
with fat-free H&H. Cover and chill in the refrigerator. Before
serving, sprinkle with freshly grated nutmeg on top.
Serves 4

Per Serving: Calories 128, Total Fat 2.9g, Protein 10.9g

Stuffed Mushrooms
1 pound mushrooms, divided
½ cup bread crumbs, see
recipe below
½ teaspoon olive oil2
tablespoons Parmesan
cheese, freshly grated
1 clove garlic, minced
1 tablespoon parsley, finely
chopped
1 medium onion finely
chopped
½ teaspoon salt
2 tablespoons dry sherry
Pepper to taste, freshly
ground
1 tablespoon pecans,
toasted and chopped

Method
1. Remove the stems from 16 larger mushroom caps and place
the mushroom
caps (pink side up) in a preheated 400º F. oven for 10
minutes.
Remove and set aside. Reserve any juice that collects in the
caps.
2. Combine remaining mushrooms with the mushroom stems and
chop. (This can
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Bariatric Newsletter

be done with the pulse motion in a food processor.)

3. Warm olive oil in a non-stick pan and sauté onions until
translucent.
Add garlic and sauté 5 minutes more. Add the chopped
mushrooms and
reserve juice. Cook until most of their moisture evaporates.
4. Add dry sherry, toasted pecans, bread crumbs and Parmesan
cheese.
5. Stuff into reserved caps and place under broiler for 3 to 5
minutes, or
until heated through.

Per serving:
Calories 48 , Total fat 1.6 grams, 3 grams protein, 1.2 grams
dietary fiber.

Source from: www.cooks.com

How to Lighten Up Your Cooking
Try these easy substitutions to decrease the calories and
saturated fat in your cooking.

If your recipe calls for this: Use this instead: And save this many:
Calories Saturated F
1 cup heavy whipping cream 1 cup evaporated skim milk 622 55
½ cup butter ½ cup unsweetened applesauce + 3 Tbsp. canola 390 55
oil
2 Tbsp. vegetable oil (for 2 Tbsp. wine OR 226 3
sautéing) 2-4 Tbsp. low sodium broth 240 3
¼ cup vegetable oil (for baking) ¼ cup unsweetened applesauce OR 469 6
2 Tbsp. unsweetened applesauce + 2 Tbsp. oil 234 3

1 cup cream soup 1 cup 98% fat free cream soup 87 2

1 lb. ground beef (80% lean) 1 lb. ground turkey breast (99% fat free) OR 440 38
1 lb. ground beef (90% lean)
140 18.5
1 cup mixed nuts ½ cup mixed nuts, lightly toasted in oven 407 5
8 ounce whole milk mozzarella 8 ounce part-skim mozzarella cheese 68 7
cheese
8 ounce hard cheddar cheese 8 ounce reduced fat cheddar cheese 23 15.5
1 ounce cream cheese 2 Tbsp. low fat cottage cheese (pureed) OR 79 3.5
1 ounce reduced fat cream cheese
46 3.5
1 whole egg 2 egg whites OR 39 1.5
¼ cup egg substitute 19 1.5
1 cup whole milk 1/3 cup powdered nonfat milk + 2/3 cup water OR 65 4.5
1 cup skim milk OR
1 cup 1% milk 63 4.5
36 3
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Bariatric Newsletter

1 cup sour cream 1 cup fat free plain yogurt OR 392 28

1 cup fat free cottage cheese (pureed) OR 300 28
1 cup reduced fat sour cream
168 10
1 cup mayonnaise 1 cup light mayonnaise OR 798 12
½ cup fat free plain yogurt + ½ cup fat free cottage 787 24
cheese (pureed)
1 cup whole milk ricotta cheese 1 cup fat free ricotta cheese 232 20.5
1 cup reduced fat ricotta cheese 192 14.5
1 cup 4% fat cottage cheese 1 cup fat free cottage cheese 80 6
1 cup low fat (1%) cottage cheese 80 6

From: www.mhealthy.umich.edu

Top winter family

favorites:

1. Outdoor skating:--there are many ice-rinks

throughout Michigan including Campus Martius
Park in Detroit

3. Dog Sledding: Experience a dog sledding

adventure at a winter carnival or at one of the
many resort destinations with a dog sledding
getaway.

4. Snow Forts and Igloos: Building snow forts or

igloos

5. Birdwatching: Nature Viewing-bird watching-

migration of waterfowl as birds look for open
water. Kids love to feed the birds. See outdoor
nature attractions and adventures.

6. Ice fishing: --a bonus for families during free

family fishing week in February to enjoy an ice
fishing getaway. Ice safety is critical to a fun
experience.
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Bariatric Newsletter

7. Winter Bonfire: Enjoying an outdoor bonfire.

8. Skiing: Downhill Skiing or Cross Country Skiing

either at organized ski area destinations or in the
case of x-country one can always head out on
natural trails or make your own trails. Check Ski,
Snow, and Snowboard reports.

9. Snowshoeing: This can be an exhilarating

activity depending on the pace. A slower pace is
recommended for families with younger children.
A variety of light-weight snow shoes make the
snowshoeing a lot easier today. Many snow
destinations have snowshoe rentals or in some
cases include snowshoes are included in
snowshoe getaway packages.

Source:http://www.400eleven.com/Winter-Family-
Activities-Top-10.html

7 Reasons Why You Need 8

Hours Of Sleep
From: The Wellness Advisor Fall 09/ Winter 10

Surveys indicate that the average American sleeps only

6.7 hours a night! Do you feel sleep is a luxury? Here are
some reasons that you need 8 hours sleep a night

• Weight
If you have tried dieting and exercise, but can’t seem
to shed those excess pounds, maybe you should try
sleeping in. A large population study involving almost
10,000 American adults discovered that sleeping less than
7 hours a night significantly increases your chances of
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Bariatric Newsletter

being obese. The same is true for kids. Your appetite-

regulating hormones leptin and ghrelin get out of whack if
you cannot get enough sleep, causing you feel hungry
even when you’ve had plenty of calories.

• Blood Sugar
New research shows that getting just three nights of
poor quality sleep in a row can cause your body to develop
a resistance to insulin – the hormone that shuttles sugar
out of the blood and into the cells. Insulin resistance is a
factor of metabolic syndrome and can lead to the
development of diabetes.

• Immunity
Getting enough sleep is one of the best ways to
prevent colds and flus, because it can boost your immune
system. A recently study shows that people who slept less
than 7 hour a night were almost three times as likely to
come down with a cold as those who got 8 hours or more.

• Heart Health
Getting an extra hour of sleep a night may provide
benefits to cardiovascular health similar to lowering
systolic blood pressure by 17 mm Hg. That’s the conclusion
of a new study which measured the rate of arterial
calcification- a predictor of cardiovascular disease.

• Memory and Learning

College students may be tempted to stay up the night
before the final to cram, but research shows that is not a
wise idea. Sleep researcher Matthew Walker has
discovered that sleep actually helps the brain concretize
what it learned the day before, improving learning and
memory. At least 6 hours of sleep appear to be required to
have a memory –enhancing effect.

• Breast Cancer
A large study of nearly 24,000 Japanese women found
that women who got by on 6 hours of sleep or less per
night had a whopping 62% higher risk of getting the breast
cancer than those who slept just one hour more.
Researchers suspect it is melatonin, the hormone secreted
during nightly sleep, decreases the risk of cancer. Previous
research has shown that the women who have the highest
levels of melatonin have the lowest risk of cancer.

• Lifespan
A final reason to spend more time sleeping is that it
could help you live longer. Getting by on just 6 or fewer
hours a night of sleep and you could be increasing your
risk of dying by a whopping 70% compared to people who
allowed themselves to rest 7 or 8 hours. So says a study
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Bariatric Newsletter

that tracked the sleep habits and mortality of 7,000

Americans for nine years.

December Support Group Meetings

Monday, December 14 10am-noon
Pam Galofaro, PA “Healthy Holiday Eating”
Thursday, December 17 6-8pm
Britt Michel,CSCS “Building Better Bones”
Saturday, December 19 10am-noon
Rachel Berent Fogelberg, LMSW Open
discussion

Our office is closed on December 25 and

January 1!!

To Contact Us at the Adult Bariatric Surgery

Program:

Mail: 2210 Taubman Health Center

1500 East Medical Center Drive
Ann Arbor, MI 48109-5331

Phone: 734-647-6685

Fax: 734-232-6188

Program Website:
http://www.med.umich.edu/bariatricsurgery/inde
x.shtml

CTools Community Website:

https://ctools.umich.edu/portal

see you in 2010!!!