How to take the most advantage of the beautiful summer weather? Visit farmers' market and prepare delicious healthy meals for you and your family.
What does eating fresh have to do with weight loss?
At DayOne Health we believe that the best way to lose and maintain weight is to learn new ways of experiencing and preparing food. After all, we are what we eat, and because food is a big part of our lives it is important that we become more familiar with the food we prepare. Preparing own food gives you more control not only over the portion size, but also what goes into your meal. Because lap-band lifestyle is all about working with your body, and listening to your body’s signals, becoming a conscious eater has a large impact on your weight loss. Following that idea, we strongly encourage you to explore your local farmers’ markets and experience the joy of versatile seasonal eating.
However, because seasonal cooking can be challenging, we thought we could prepare some resources for you to make the idea more feasible and fun. First we offer you a great interactive tool to figure out the seasonal options. Then we provide you with a shopping list and a few ideas of what to prepare from your newly brought produce.
What’s in Season?
Summertime offers a whole array of fresh locally grown fruits and veggies. Take advantage of the beautiful weather and visit your local farmers’ market with family and friends. Learning where your food is coming from is a great experience that will change the way you think about food. Visiting the market can also be a great way to teach your kids about local fruits and veggies and a different way to interact with food.
Click the image below to open an interactive seasonal chart in a new window. The chart was prepared by Eat Seasonably.
The chart doesn’t list everything you can find in July and August at the farmers’ markets.
Here’s what they missed:
Where to shop?
In the summer months, farmers’ markets are popping all around the city. Every suburb has at least one market once a week. To make it easier for you to find your closest shopping spot, we prepared Chicago Farmers’ Market map. We tried to add all markets you can find inChicago, but because of the sheer number of suburban markets, we could not include allChicagosuburban markets. If you know any we missed, feel free to ad!
Lap-Band Friendly Seasonal Recipes (July/August)
It's good to plan what you want to make before going to the market, so you don’t end up with a basket full of random produce you don’t know what to do with. Below you’ll find some inspiration.
Total cooking time: 2 hours 10 minutes
Serves: 50+ chips
1 large zucchini
2 tbsp olive oil
Salt and pepper
Preheat oven to 225F
Line two 17” baking sheets with parchment paper
Slice up your zucchini into thin slices (slices should be about 3 mm wide, it’s best to use mandolin for the slices to be thin and even)
Dry the zucchini slices with a paper towel. You ca lay them out on one sheet of the towel and press with another
Once dried, place slices on a baking sheet. Remember not to overlap them.
Use basting brush to spread it over the chips.
Salt and pepper chips a little but not too much. Once the chips are backed they will shrink, so be mindful of that.
Bake for about 2 hours until crisp.
Crispy Cucumbers and Tomatoes in Dill Dressing
Mix everything together.
Let it sit for 15 min. Ready to eat!
Total prep time: 20 min
2 tbsp cup cider vinegar
½ tsp salt
1 tsp chopped dill
¼ tsp black pepper
2 tbsp vegetable oil
2 cucumbers sliced
2 ripe tomatoes cut in wedges
Prep time: 30 min
1 Large cucumber (10–12 ounces)
1 cup simple syrup
1/2 cup fresh lime juice
1 teaspoon finely grated ginger
Puree 1 peeled large cucumber (10–12 ounces)
with 1 cup simple syrup, 1/2 cup fresh lime
juice, and 1 teaspoon finely grated peeled ginger until smooth.
Strain through a fine-mesh sieve into a large measuring cup, divide among ice-pop molds, insert sticks, and freeze until solid, at least 6 hours.
Mix ½ cup sugar with ½ cup water in a saucepan. Bring the mixture to boil and set aside to cool.
Greek Yogurt, Granola, and Berry Parfait
Prep Time: 5 min
1 cup Greek yogurt
4 tsp honey plus some for drizzling on top
1/3 cup granola
berries of choice
In a bowl, mix Greek yogurt with the honey.
Add 1/2 of the Greek yogurt mixed with honey to your serving dish.
Top with granola followed by berries.
Repeat until you have the desired amount of layers.
Finish off the parfait with a drizzle of honey
To find more lap-band friendly recipes, you can visit our recipe page.
When thinking about weight loss, most of us think about it strictly in terms of numbers. How much do I have to lose? How much did I lose? Why am I not losing? With constant nagging and reassessing, we get twisted up about the numbers, don’t we? Whether it be the numbers on scale, measuring tape, or size tags, in the world of weight loss surgery, and weight loss in general, we have tendency to treat them as benchmarks of success.
What if actual measurements of success are not that straightforward? After all, weight is just a small part of a bigger picture of health. In fact, we want to lose weight mostly for very practical reasons, such as:
- becoming healthier
- feeling better
- being more active
- gaining more self-confidence
- shopping for regular clothing sizes
If weight loss is just a vehicle to achieving these practical goals, then why not to try to change the ways you measure your success? Changing perspective requires a change in thinking, and here’s a way to do it.
Weight loss goals
How do you define your goal? Do you set a number, or view it as something more personal? Think about how you think about your weight loss and why you want to lose weight. If you want to lose weight for more external reasons like looks, you will be more prone to get hung up on numbers. That in turn may push you into thinking about your weight loss in a pass/fail manner. Because our bodies don’t always behave the way we want them to, or care much about our expectations, setting hard numerical boundaries when thinking about weight loss is less than perfect.
What goals to set?
Think about the reason you want to lose weight. Is there something you would like to do after you lose weight that you can’t do now? Creating a list of things to do after weight loss can be a great exercise in shifting your focus from numbers to meaningful goals. In addition, picking things with different levels of difficulty will turn these goals into milestones worth celebrating. Easy goal examples brought up by our DayOne Health patients are:
- buckle my seatbelt without the extension
- run a 5K
- try horse back riding
- shop in regular store for clothing
- not be conscious about my size when in a crowded space
Where to start?
Start thinking big picture. What are the most important things you want to gain from losing the weight? Try to imagine yourself after you lose weight, and what would be some new things you would like to try or things you would like to do differently. It’s best to create a list, so the vision doesn’t flee and you are able to recall it later. Now break up the vision into smaller action items and think about why you may not be doing these things now. Try to think in terms of concrete things you could do to make the change. If you are getting an ambiguous answer, ask yourself “why” again until you get to a concrete answer.
How to set a goal?
When talking about action items, we mean specific things you can do to advance you toward the goal. Once you have those, start your goal setting. The goals you are planning should be S.M.A.R.T meaning that they should be:
- S – Specific (or Significant).
- M – Measurable (or Meaningful).
- A – Attainable (or Action-Oriented).
- R – Relevant (or Rewarding).
- T – Time-bound (or Trackable).
For instance: In order to be able to take part in 5K you need to be fit enough to go the distance. Do I have enough stamina now? How can I build it up? You can start a specific, but not too strict plan that will get you there! Plan first to walk (actionable) three times a week (specific) for a given distance (measurable) to build up your strength (relevant) for a month (time-bound). Don’t just say “I will exercise more,” or “I will try to eat smaller portions.” Be specific, and create a roadmap to your goals to make them more attainable.
How to follow though?
First of all, make sure your goals are attainable and that changes you make are small enough that they are easy to incorporate in your daily routine. It is the small changes that help in building a habit. Radical changes are hard to sustain and put you at risk of relapse into old ways; smaller changes help you stay on course. Once you know which small changes you want to make, incorporate them into your schedule. Once you pencil those changes in, you will be more likely follow through.
This article was brought to you by DayOne Health LAP-BAND clinic in Chicago. If you would like to learn more about our program or weight loss surgery, contact our patient advocate.
Author: Rebecca Levine MS, RD, LDN (Registered Dietitian, Dayone Health)
The weight loss market is flooded with products and types of diets that are supposed to offer quick and easy results. In recent years, one of those diet solutions has been the “HCG Diet.” HCG, which stands for human chorionic gonadotropin, is a hormone that the body makes during pregnancy. Supporters of the HCG diet claim that combined with an ultra-low calorie diet, the HCG hormone can help to “reset the metabolism.” Claims state that HCG enables the body to decrease stored fat, especially in the stomach, upper arms, and thighs and buttocks while preserving muscle. In addition, it is stated that the diet can help people to lose at much as one pound per day without the feelings of hunger or weakness.
What does the HCG diet entail?
The guidelines of the HCG diet include having HCG shots administered by a health care professional or taking a “homeopathic” version of HCG in the form of drops or a spray for eight weeks. Along with taking HCG, it is also recommended to follow a 500-800 calorie per day diet. The diet allows for only lunch and dinner and the food choices are very limited.
Not only is the calorie restriction extremely hard to stick with, it can also be dangerous to the body. It is virtually impossible to meet nutritional needs on such few calories. The diet is limited in carbs, protein, fat and many essential vitamins and minerals. When the body does not get enough protein, it tries to take protein from other organs, such as the heart, which can be extremely dangerous. Side effects of the diet can also include headache, depression and even potentially fatal blood clots.
HCG Diet Background
In 1995, researchers looked at 14 clinical trials on the HCG diet and only 2 trials showed that HCG was effective at helping people lose weight. It is more likely that weight loss associated with this diet came from severe calorie restriction, and not from the hormone itself. In addition, the HCG diet is not approved by the Food and Drug Administration for weight loss. The shots are legal as long as they are given by a health care professional, but the homeopathic products are not.
When it comes to weight loss, choosing a method that is both effective and safe for the body is extremely important. DayOne health recognizes this and is aimed at helping people reach their weight loss goals in a holistic manner that values overall health and wellness.
A properly adjusted lap-band is key to successful weight loss following bariatric surgery. Unfortunately, many banded patients disregard signs of adjustment that's not working for them, as a result, do not achieve expected weight loss or their weight loss happens at cost of discomfort.
At DayOne Health, we always try to prepare our patients recognize the symptoms of inadequate adjustment early on to prevent future complications or dissatisfaction with weight loss results.
It is very important to understand that there is no one size fits all prescription of fluid volume necessary for all patients. Every patient is different, and so are their stomachs! As we often have to reiterate to our patients, it doesn’t matter how many cc’s you have in your band, but how you feel with it. The idea is that you shouldn’t feel discomfort, but at the same time feel enough restriction to achieve a satisfactory level of fullness early during the meals.
In order to better summarize the dos and don’ts of the lap-band adjustment, we present you with the infographic below.
If you have any questions regarding the lap-band procedure or lap-band adjustments, contact our patient advocate.
Every big change needs a good plan, and because LAP-BAND surgery is different than any other, figuring out on your own what to do and when may be a bit harder - especially when it comes to dealing with the health insurance portion.
If you decide to go forward using your health insurance, the insurance provider will require you to obtain additional documentation to prove that you qualify for the weight loss surgery. The amount of assistance you will receive in collecting necessary documentation will differ among bariatric clinics, nevertheless, ultimately the process will depend mostly on your health policy and medical history. The infographic below describes a streamlined process, so you can prepare and become more familiar with the overall process.
If you have any questions please contact us at (312)255-1900.
Even though lap-band surgery is the least invasive of all weight loss procedures, it still requires of up to four weeks for full recovery. While patients go back to work 4-7 days after surgery, it takes some time to adjust back to a regular diet and to be able to perform more strenuous activity. Because your post-lap-band recovery will involve different stages, we figured it would be helpful to give you some more detailed insight into what it will look like and how it will feel.
The lap-band procedure takes about 45-60 minutes and involves placing the lap-band device around the stomach and connecting it to the port that is attached to your abdominal muscle. Because the surgery is performed laparoscopically, in order to place the band, the bariatric surgeon makes a total of five small incisions in the abdomen. The first four are an inch long and the fifth is about two inches. The longest incision is then used to insert the lap-band and the port. Once the lap-band is inside, the surgeon wraps it around the upper part of the stomach and secures it in place with stitches. After the lap-band placement, the bariatric surgeon attaches the port to the abdominal muscle and closes the incision.
The nature of how the Lap Band procedure is performed dictates the recovery process. This involves healing of the incisions, the port site, and the stomach.
Recovery immediately after the LAP-BAND procedure
Following the surgery, our DayOne Health nursing staff will help you recover from anesthesia and get you moving so you can go home as soon as you feel well enough. Within about an hour after the procedure you will be able to get up and walk around. The nurse will encourage you to walk as much as possible to relieve the post-surgical gas pressure and to help you feel more energized. In general, most of our lap-band patients are on their way home within three hours of the weight loss procedure.
While feeling slightly sore on the right side (where the port is placed), most of the discomfort patients experience comes from the gas introduced into your abdomen during the surgery. Feeling the gas pressure after any abdominal surgery is normal, and will subside with time. Most patients note progressive improvement within the next few days. In order to relieve the pressure, we recommend our DayOne Health patients to stay mildly active and walk a lot to help the gas dissipate. We also advise patients to take Gassex® strips to relieve some pressure coming from the gas inside your digestive tract.
The discomfort caused by gas can sometimes cause a shoulder pain, but don’t be alarmed. The feeling will go away as the gas leaves your body. Most symptoms of gas pain go away in about five days after the procedure.
Weight loss surgery recovery – the incisions
Incisions made during the surgery will fully heal in about four weeks time provided you don’t disturb the stitches. The four smaller incisions will fully close the fastest, in about two to three weeks, while the one on the port side will take about four weeks. During the first week you should not take baths, only showers and pat the stitches dry after washing. The incisions are closed with stitches and surgical glue, so you don’t have to specially care for them once you’re home. Just leave them be and let your body do the work. Outside of the mentioned discomfort, a large majority DayOne Health patients are not in pain following the surgery. Nevertheless, in order to minimize any soreness, the bariatric surgeon does prescribe a mild pain killer for the first one to two days after the procedure. Outside of that, you will not have to take any other medication.
You will be able to return to work as soon as four to seven days following the surgery – the length of your home stay will depend on the nature of your work.. If your work is mostly sedentary and doesn’t involve heavy lifting, you can be back in only four days. For more physically demanding tasks and lifting above 15lbs, we advise our DayOne Health patients to wait until the fourth week after surgery to engage in these activities. DayOne Health staff can provide patients with documentation for their employer specifying that the patient is required to do light duty until they have healed from surgery.
Lap-band recovery diet
Following the lap-band surgery you will also have dietary restrictions to ease your stomach into working with the band. For three weeks following the surgery, you will slowly progress your diet from liquid toward regular solid meals. The introduction of different food textures at different stages of your post-operative diet is aimed at assisting in your stomach’s healing process (stitching around the band) and helping you to get used to having the band.
The general dietary outline involves:
- clear liquid fluids – 1-2 days after surgery
- full liquids – 3-7 days after surgery
- pureed foods – 2nd week after surgery
- soft foods - 3rd week after surgery
- solid foods – 4th week after surgery and beyond
Prior to the surgery you will be introduced to the details of what you can and should notin the first three-four weeks by a bariatric dietitian in your weight loss program. At DayOne Health, you will receive a special dietary packet listing foods and recommendations concerning your diet. Our bariatric program has a full time bariatric dietitian on staff, so at any time during your recovery you can call us with any questions. Because dietary restrictions can make your eating monotonous we also posted some lap-bander friendly recipes on our website. You will find there many tasty options, along with nutritional information, that you can prepare at home.
If you have any additional questions regarding recovery following lap-band surgery call us at 312-255-1900.
Image Source: http://blog.palmpartners.com/
It’s finally happening! DayOne Health is launching its own yoga program. With great pleasure we announce that starting today you can sign up for our four-week Lap-Bander Yoga event.
As a part of our program, we will offer class on Tuesday night for four weeks starting May 6th. The class will be led by Mindy Hanzlik and will take place at Ganesha Yoga studio in Lakeview.
May 6th – 6:00-7:00 pm
May 13th – 6:00-7:00 pm
May 20th – 6:00-7:00 pm
June 3rd – 6:00-7:00 pm
Your level of proficiency, fitness, or size doesn’t matter. As our instructor says, “if you can blink, you can do yoga.” We understand how intimidating it can be to visit the regular class, and that is why we decided to launch our own Lap-Bander yoga group. To gauge the interest, we are currently rolling out the class as a four-week program. In the future, we are hoping to make Lap-Bander Yoga a permanent component of our program, but in order to do that we need your support.
How do you sign up?
To sign up for our four-week event, all you need to do is contact our practice at 312-255-1900 or go to the sign up page and leave your info. Capacity is limited so if you are considering signing up, please do so as soon as possible.
How much is the class?
Our four-week package, including specialized instruction from Mindy and use of yoga mat and props, is $50 per person, which comes down to only $12 per class.
For more information please contact our Dietitian, Rebecca, at (312) 291-7504 or at email@example.com.
We look forward to seeing you in class!
Author: Rebecca Levine MS, RD, LDN - Registered Dietitian, Dayone Health
When it comes to sustainable weight loss, both diet and exercise are key. Nevertheless, for many people, making healthy food choices is much easier than engaging in regular exercise. Some find that time, money and access can prevent them from becoming regular exercisers. Others may lose motivation to exercise because they simply feel intimidated with where to begin.
At DayOne Health, we want to help you engage in a more active lifestyle without a pricey gym membership. This month, in conjunction with our monthly support group meeting, we found a way to help our patients to both participate in exercise and to feel connected to their bodies. With the help of Mindy Hazlik from Ganesha Yoga, DayOne Health patients took their first leap into the world of a downward dog.
What is Yoga?
Yoga is considered to be a mind-body exercise which can help you relax and manage stress. There are many different styles of yoga, which makes it accessible to everyone independent of size or fitness level. Regardless of the style, most yoga classes are composed of poses, or movements, put together in a series to promote increased strength and flexibility. Along with the poses, breathing is perhaps the most essential part of the exercise. Integrating breathing with the poses helps you to reap the most benefits from a yoga practice.
There are many health benefits of yoga. Participating regularly in yoga sessions can ease your joint and back pain, increase circulation and decrease blood pressure. Yoga can also improve your bowel functions, and lower blood sugar and cholesterol levels (1). Many people find that yoga also helps them to be more mindful, which can help when it comes to making healthier food choices. Yoga is not an activity that you have to wait to participate in until you lose weight or become increasingly fit. Yoga can be a great stepping stone to begin a journey into fitness.
Yoga for Everyone
Our yoga instructor for our class at DayOne Health, Mindy Hanzlik, lays the foundation for her teaching based on the principle that yoga is for everyone. Mindy Hanzlik is one of the owners of Ganesha Yoga, a studio on the north side of Chicago. Ganesha’s philosophy is that the more yoga is practiced, “the more people [are] able to listen to, accept, and love (their) bodies, not just work them.” The studio also believes that “to instill confidence in not only the body, but also the mind, is what propels individuals to want to participate in an active lifestyle.”
One of our DayOne Health yoga participants had the following to say about Mindy’s teaching: “Not only is she knowledgeable, but she is extremely approachable so you immediately feel comfortable.” The concept of creating a safe and supportive environment for people to improve their health is something that both Ganesha Yoga and DayOne Health value. DayOne Health is looking to continue to offer our patients fitness and lifestyle opportunities that help to strengthen both the body and the mind.
While many think there is a big difference between how weight gain affects men and women, research shows that’s not necessarily the case. As it turns out, once above BMI of 35, emotional and physical struggles of both men and women are very much alike.
While in the early stages of a weight gain, much of the perceived differences in weight perceptions stem from social pressures and attitudes – a heavier man is viewed as a “big guy”, a heavier woman is seen as overweight – once obese, both genders face the same scrutiny. Although prejudice should not be the reason to stay in shape, lack of culture pressure leads men to care less about their weight, be less informed about nutrition, and often makes them fail to recognize health risks of being overweight until it’s too late.
It is estimated that about 10% of men and 14% of women worldwide have a BMI of 30 or greater. In other words, obesity is as prevalent among men as among women. Even though affected equally, men are often more reluctant to seek the help they need, and as a result when they do, they tend to be heavier than women and have more weight-related conditions. Unfortunately, at DayOne Health we see a similar tendency. With male patients being a minority, men are on average heavier than our female patients and therefore are more affected by weight-related conditions. Even though at DayOne Health we believe it’s never too late to become healthier, it is very disheartening to see our male patients fighting extra pounds while simultaneously having to deal with diabetes and other weight-related conditions that could’ve been prevented if treated much earlier.
Our advice - don’t wait until a major medical event to check your weight and do your labs. If you think your BMI may be already in upper 30s – weight of 240lbs or more with a height of 5’9 – lap-band may be a good alternative to traditional weight loss methods.
Weight Loss Objectives
At DayOne, we try to help you fight extra pounds before they start affecting your blood pressure, sleeping, and sugar and cholesterol levels. We do understand that everyone wants to be attractive to the opposite sex, and as extra weight creeps up it can prevent one from looking his or her best. Nevertheless, when you come to DayOne Health, your health always comes first. When thinking about weight, we are more concerned whether you can get to the top of the staircase without getting winded, not how look while doing it. We can’t stress enough that health benefits should be the main driver of your weight loss goals. In other words, it’s not all about the ladies dear gentlemen.
Weight Loss Surgery for Men
Even though both women and men are equally affected by excess weight and that weight loss surgery has been proven to show great results for all patients independently of their gender, women are four times more likely than men to seek weight-loss surgery . The bad news is that once you surpass a BMI of 35, significant weight loss becomes harder. Even worse is that each additional pound increases your risk of developing life-threatening conditions such as diabetes, hypertension, hyperlipidemia, and sleep apnea. While weight loss surgery may seem like an extreme solution, lap-band has been a safe and effective method to help fight obesity and weight-related co-morbidities.
If your BMI falls into the obese category, but you haven’t yet developed any of these health conditions, getting the lap-band surgery may now prevent you accruing unnecessary health costs. If your health has already been affected by your weight, lap-band can help you to reverse some of the damage. Lap-band surgery is a powerful tool that can make your life easier and live a healthier more fulfilling life.
Year after year, many people find that no amount of dieting or exercise can help take off the weight or allow them to keep it off. This can often lead to a lifelong struggle with weight control. Despite their best efforts, the weight simply won't go away. When all traditional methods to lose the weight have failed, a bariatric procedure may be the most effective solution. With many advances in weight-loss surgery, one of the most popular procedures is LAP-BAND surgery.
While fear and uncertainty are common when thinking about surgery, LAP-BAND has become one of the safest and most effective bariatric procedures. Completed in one hour and requiring no overnight hospital stay, it's recognized as the most effective treatment for obesity. While it may be possible for those with a BMI of 30 or higher to lose weight through diet and exercise, recent clinical studies show the weight returns within a span of 3-5 years. This results in the yo-yo effect, leading to a lifetime of going from one diet or gym to another in search of a perfect combination that simply may not exist.
However, LAP-BAND surgery has put an end to the cycle of failure and disappointment experienced by many dieters. This minimally-invasive procedure is both safe and effective. It involves a surgeon making one to five small incisions in order to complete the laparoscopic procedure. Rather than cutting or stapling, it simply involves placing an silicone band around the top portion of the stomach to create a small pouch. This smaller pouch allows a person to get full faster without feeling hungry or deprived, which happens when people cut their food portions during a regular diet. For the majority of Lap-Band patients, gaining this advantage marks the end of being prisoner to food and the beginning of a new lifestyle.
Once you decide LAP-BAND surgery is for you, there are certain dietary tips that must be followed before and after the surgery. Before the surgery, you’ll meet with a dietitian to formulate a tailored plan to get you on the right track. About two weeks prior to surgery you will complete a liquid diet in order to shrink your liver. This will allow the bariatric surgeon easier access to the stomach during the surgery. The preoperative liquid diet consists of low-sugar drinks and liquids with protein, such as skim milk and thin soups. In order for you to get all necessary nutrition, the liquids consumed should be high in protein and low in calories, fats and carbohydrates. Following the surgery, your dietary restrictions concerning food textures will continue up to 5 weeks, with a slow progression toward solids. The intention of the post-operative diet is to allow the newly banded stomach to slowly adjust to solid foods after surgery.
After completing the post-operative diet, you will begin your new LAP-Band lifestyle. You’ll be advised to eat three nutritient-rich, calorie controlled meals a day. Low calorie snacks are allowed between meals if needed. You’ll also be advised to not drink liquids with your meals . This helps solid food to stay in the stomach longer and provides more satisfaction after eating meals. It is also recommended that you avoid high fat/high sugar foods, carbonated drinks and alcohol.
While LAP-BAND surgery is a great solution to defeat the bulge, it does require a commitment to a lifestyle change. In order to help you successfully transition into your new healthier lifestyle, DayOne Health offers adjustments to the LAP-BAND, nutritional and psychological counseling, and monthly support groups. For most patients Lap-Band is a life-changing procedure that inspires them to live a healthier and happier life.
For those eager to prepare healthy new dishes, there are many recipe ideas available at http://www.dayonehealth.com/resources/lap-band-friendly-recipes.html.