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Test your nutrition IQ (answers on the bottom)

1. Match the following foods groups to the type of fat they contain the most of:

A                                                                                       B

Butter, cheese, ground beef                                     Monounsaturated fat

Avocados, nuts, olive oil                                                     Polyunsaturated fat

Fish, flaxseed, soybean oil                                                   Saturated fat

Margarine, shortening, commercial baked goods     Trans fat

2. According to the 2005 Dietary Guidelines for Americans, daily fat intake should be between:

a. 0 to 10 percent of calories

b. 10 to 20 percent of calories

c. 20 to 35 percent of calories

d. 35 or more percent of calories

3. Your body needs dietary fat in order to effectively process certain vitamins. Which of the following vitamins are soluble in fat?

a. Vitamin A

b. Vitamin C

c. Vitamin D

d. Vitamin E

e. Vitamin K

f. B vitamins

4. If a food label proclaims the product is trans-fat free, it is.

a. True

b. False

5. Which of the following foods contain the most fiber?

a. ½ cup baked beans

b. Turkey sandwich made with whole grain bread

c. 1 prepared packet of instant oatmeal

d. 1 cup of fresh, whole strawberries

6. Name 1 of 3 nutrients (vitamins/minerals) that Americans obtain the most of…

7. Name the one nutrient (vitamin/mineral) Americans get the LEAST of ..

      ____________________________________

8. Which of the following measurements represents the correct amount of sodium an adult should aim to consume in a day?

a. 2 tablespoons

b. ½ teaspoon

c. 1 teaspoon

d. 1 tablespoon

9. Calcium helps build strong bones, but it doesn’t do the job alone. Which of the following nutrients enhances calcium’s efforts?

a. Selenium

b. Vitamin D

c. Vitamin K

d. Potassium

10. Tiebreaker Question: If you suddenly decide to drink a 75 calorie glass of juice every day, how much weight should you expect to gain (in pounds) in 1 year?

1. butter, cheese, ground beef: Saturated Fat      Avocados, nuts, olive oil: Polyynsaturated

Fish, flaxseed, soybean oil: Monounsaturated fat     Margarine, baked goods: Trans fat

2. C       3. A, C, D, E    4. B, if it has less than .49 grams of trans fat, it can be called “trans-fat free”

5. A, Beans are packed with fiber       6. Niacin, Riboflavin, Selenium 

7. Vitamin E                  8. C                 9. B                 10. 15 pounds

Thanks to everyone who attended this past Monday night’s support group! We had our biggest turnout yet with over 50 people in attendance!

 The evening began as it always does with introductions and weight loss updates.

Dr. Olin began the day with a discussion on how to communicate assertively. He discussed various communication styles including Passive, Aggresive, and Assertive. “Research has shown that a person who becomes more able to stand up for her/himself and to take individual initiative reduces appreciably anxiety or tenseness in key situations and increases his/her sense of worth as a person.” He discusseed “I” statements and asking for clarification instead of assuming. He explained how we all have “Assertive Rights” which are the right to: Say no, be competent and proud of my accomplishments, feel and express anger, be treated as a capable human being, make mistakes and be responsible for them, change a situation, be treated with respect, express my needs, opinions, thoughts, ideas, and feelings, etc. His talk was very informative and shed some light on how to act around those who ask questions about the surgery.

Scott Kepell (Exercise Physiologist) came up next to discuss your “core”. He brought a stability ball with him to demonstrate different moves you can do for your core on the ball. He talked about the different muscles in your core and why it is important to exercise more than just your abs. Included in the core are the Rectus Abdomins (”six-pack”), Transverse Abdomins, External obliques, Internal obliques, hip flexors, and hip adductors. Erector Spinae (muscles along your neck and lower back), Multifdus, Gluteus medius and minimus, Gluteus maximus.

Scott is available to all WLIA patients for any questions. You can also email him at scott@bodybyscott.net

Michael Murphy, RD finished up the night. All patients took a nutritional IQ quiz and the winner won a “Magic Bullit”, a mini blender. Take the quiz yourself, it can be downloaded in this section of the blog. We had an open discussion about various issues related to the Lap-Band which involved good opinions from the patients who participated. This was a great time to learn from the experience of others who have had the band for a good amount of time.

Make sure to come next month when we will have Dr. Thai as a guest speaker to discuss plastic surgery options after weight loss. If you would like an email reminder, email Mike at Mike@wliaz.com to request.

Different Types of Resistance Training Handout

This months support group was the 3rd in a row to land on a holiday. Thanks to all those who sacrificed their St. Paddy’s Day plans to attend! We had another great turnout (over 35 of our patients attended).

 As always, we began the day with introductions and weight loss announcements. Many of the patients in attendance have lost over 100 pounds which they were proud to announce. Those patients that felt like they were struggling with their weight loss were told to contact the RD to assess their situation. We talked about the lack of activity on the wliaz message board and all patients in attendance were encouraged to participate on these boards. All patients agreed that an email reminder would be helpful each month which the Dietitian will put together. If you don’t think we have your email and would like a reminder, email Mike at mike@wliaz.com and he will add you to the list.

 Scott Kepell of Body by Scott was on hand to discuss the different types of Resistance Training that can be done. This includes Functional Training, Core Training, Body Building, and Power Lifting. Each person can benefit from different types of training and it is important to know which is right for your personal goals. He stressed that most bariatric surgical patients would benefit from functional or core training. Please see the attached handout below to read more about this. If you are a member of our support group, you can call or email Scott with any questions about this.

Dr. Olin (Psychologist) was the next speaker. He spoke about Self-Esteem issues. He went into detail about what comprises good and bad components of self-esteem and how to improve upon these. He talked about being comfortable enough with yourself to go out to dinner or to a movie by yourself without caring what others think about you.  Many of us look at people by themselves as having no friends, etc when they may be on a business trip in a town where they don’t know anybody. As always, the talk was informative and insightful.

Mike Murphy, RD finished off the night with a talk on recipes and cooking. A packet of recipes was given out. If anybody did not get this, contact him and he will be happy to send it to you. Some of these recipes are available for downloading below. We also had an open discussion on various issues with the lap-band that included good opinions and advice by many in attendance.

 Thanks to all who attended. If you could not make it, check out the handouts and try to come next month!

Thanks for everybody who came out to last night’s support group! For those who missed it, the night started out with introductions and announcements. Next month we will be having a recipe exchange so bring your favorite recipe when you come on March 17th.

Scott Kepell started out by speaking about the differences between weight training (also known as resistance training) and cardiovascular training. He emphasized gradually increasing your level of intensity over time for both types of workouts to avoid injury. He talked about how 1  pound of  muscle can burn between 30-100 calories a day while 1 pound of fat only burns 8 calories. Warming up before a workout was stressed (about 5 minutes) to allow proper blood flow. See handout posted for downloading.

 Dr. Olin followed with a very good discussion on stress management. He discussed a breathing technique developed by Dr. Weil (a well known University of Arizona wellness doctor) to help relax you and cope with any stress you may have. He also discussed how we let things build up to the point of impact where we go off on someone unrelated to why we are stressed. Handling stress is something we can all relate to and the talk was very informative.

 I (the dietitian) followed with a quiz on the 20 most popular spices which the group took individually. The winner guessed 16 out of 20 correct. The 20 were: Garlic, peppercorns, oregano, basil, dill weed, paprika, cumin, cinnamon, nutmeg, rosemary, saffron, sage, thyme, parsley, bay leaf, tarragon, onion powder, chile powder, celery seed, arrowroot. We also discussed good ideas for protein snacks and ideas for foods made with splenda.

Overall, it was a great night and we hope to see you all next month!

Click here to download METABOLISM handout given at support group

The January support group saw a great turnout (over 40 people!). The evening started out with introductions with many people sharing how much weight they have lost or how great they are feeling since having surgery. Scott Kepell (exercise physiologist) was on hand to discuss proper form and technique when exercising. He demonstrated a proper abdominal crunch, lat pulldowns, bent over rows, squats, and many more exercises. He talked about how many sets and reps to do of each exercise. He reminded everyone that they could always contact him with a request for an exercise program to be sent to them at any time (no charge). So take advantage of this service to better your own exercise.

Dr. Olin (Psychologist) then talked about depression issues and how to cope with these. This was his first support group and he did a good job of leading a discussion on this topic. He talked about how we start a bad habit and continue doing it until it becomes a permanent habit and a way of life, or a part of us. He discussed ways to cope with this.

Finally, the dietitian (Mike) discusses metabolism and certain myths associated with it. A handout was given which is available for downloading on this website. There was discussion among the group about why some people lose weight easily while others struggle after surgery to lose much at all. We talked about eating late and if this can lead to weight gain as well as the theory that a person who is constantly moving will be less likely to have a weight problem as a person who sits still most of the day.

 It was an overall great night. Thanks to all who attended. We hope to see you next month on February 18th!

Holiday Clothing Exchange

Last night’s support group was one of our best yet! We had a great turnout so thank you all who came. I know many others would have liked to attend but had previous commitments. Here is what you missed:

Cameron (exercise) began the night talking about the anatomy and function of muscles and how energy is derived. He talked about ATP (energy) production in the muscles and the important distinction between aerobic (with oxygen) and anaerobic (without oxygen) exercise. In other words, the difference between cardio and weight training. Each month, Cameron will be building on the previous months discussion so try to keep coming to these Monday night support groups.

 Dr. Kinnebrew (Physchologist) discussed coping with stress. She produced an informative handout explaining key stressers. The talk led to some serious and emotional discussion from the attendees about stress related to surgery and how family doesn’t always act in the best interest of the person who had weight loss surgery.

Mike (dietitian) then finished off the night talking about healthy holiday eating. He discussed healthier choices during the holidays including turkey, yams, figs, whole wheat stuffing, etc. Everybody took a holiday themed quiz and the person who had the highest score (9 out of 12) received a gift certificate to Whole Foods. They also discussed an article about eating in the workplace. The dreaded candy jar or baked goods that your co-worker brought in for your “benefit”. The foods we try to walk by 30 times until we can no longer resist.

 The discussion opened up to the group to discuss weight loss issues and we highlighted a pt who was doing very well with her weight loss and had her discuss her weight loss journey.

A patient brought in clothes to add to our clothing exchange. If anyone wants to utilize this, contact Mike.

It was a great night and we look forward to seeing you all there next month (December17th)!