14 August 2009
Chicken Casserole
INGREDIENTS
1 cup cubed, cooked skinless chicken breast
3 cups Schwan’s Summer Garden Pasta Blend (shells, carrots, peas, green beans)
10 ¾ oz Campbell’s 98% fat-free Cream of Chicken Soup
1 cup Kraft fat-free Shredded Cheddar Cheese
4 oz canned mushrooms
¾ cup water
Salt substitute, pepper, garlic powder, and onion powder

DIRECTIONS
1.      Pre-heat oven to 350 degrees
2.      Cook pasta blend as directed
3.      Mix soup, water and remaining ingredients (reserve ½ cup cheese to sprinkle on top)
4.      Add salt/pepper/garlic powder/onion powder to taste
5.      Bake in casserole dish sprayed with non-stick spray at 350 degrees until bubbly, about 25-30 minutes

NUTRITIONAL ANALYSIS PER SERVING
SERVINGS: 4
Calories: 346
Fat: 6 grams
Protein: 21 grams
Carbohydrate: 52 grams
Cholesterol: 55 mg
Sodium: 1457 mg
Sugar: 2.5 grams
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14 August 2009
It's Time to Set Those Goals!
 

So many of us resolve each year to start exercising and eating healthier only to lose determination and motivation days or weeks into it. This happens for ONE reason. A lack of goal setting! Without detailed goals, there is no finish line. Without a finish line, there is no plan. No plan equals failure! It really is that simple. Save money on food, doctor's bills, medications, etc. all by creating just a few new healthy habits.

How about our children? Are you a parent of an overweight child? If so, you CANNOT overlook this. It is your responsibility to set a good example and motivate them, from childhood, to lose their excess weight and live a long, healthy lifestyle. You can be an exceptional role model for your children. You can make this change a family affair, increasing time spent together, communication and activities. If you are willing to put forth efforts to stay in shape, you can and will provide that same example for your kids.

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29 July 2009
New recipes for a new you
 

If you've had bariatric surgery, congratulations! You are well on your way to a healthier weight and lifestyle. Your meal portions are much smaller now. To maintain optimal health, it’s important to make each bite count. Here is a tuna or chicken salad recipe to get you started!

Tuna or Chicken Salad

SERVINGS: 2

INGREDIENTS
1 (6 ounce) can water packed tuna or chicken
1 medium dill pickle, finely diced
1 tablespoon grated onion, if tolerated
Juice of 1/2 lemon
1-2 tablespoons low fat mayonnaise
3-6 drops Tabasco sauce, to taste
1-2 tablespoons roasted red pepper, if desired

DIRECTIONS
Mix all ingredients together.

NUTRITIONAL ANALYSIS PER SERVING
Calories: 90
Fat: 1 gram
Protein: 15 grams
Carbohydrate: 5 grams
Cholesterol: 19 milligrams
Sodium: 406 milligrams
Sugar: 1 gram

 

 

 

 

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29 July 2009
New recipes for a new you
Here is an awsome turkey recipe to add to your collection!

Turkey Turnovers

SERVINGS: 24

INGREDIENTS

1 envelope dry onion soup
1 pound ground turkey (breast meat only)
1 cup shredded 2% low fat cheese
3 tubes reduced fat refrigerated crescent rolls (8 in each tube)

DIRECTIONS

1.     Preheat oven to 350 degrees

2.     Mix soup with meat in skillet and brown well

3.     Blend in cheese

4.     Unroll dough, separate rolls, and cut each triangle in half

5.     Place spoonful of meat mixture in center of each triangle

6.     Fold over, seal edges, and place on cookie sheet

7.     Bake for 15 minutes


NUTRITIONAL ANALYSIS (2 TURNOVERS)

Calories: 155
Fat: 7 grams
Protein: 9 grams

Carbohydrate: 13 grams
Cholesterol: 14 mg
Sodium: 472 mg
Sugar: 3 grams

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07 May 2009
Swimming vs. Running

Are you a fan of swimming?  If so, you're about to become an even bigger one.


Studies have shown that Swimming is 4x more effective than running in regards to burning calories (based upon individuals who had just begun doing exercise, as well as individuals who were accustomed to different types of exercise).  The water acts as a resistance, so your whole body has to push and pull to get you through the water.  If your goal is to burn lots of calories during a workout, swimming for a half-hour is a great way to do it, and will exercise the entirety of your body. 

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16 April 2009
Notice To All Lap Band Patients

Starting April 20, 2009, all fills will be done on Monday's from 10:00 am until 2:45 pm.  If you recieve a fill on Monday and you feel you are overfilled, you must contact our office by Thursday at noon in order not to be charged for the unfill.  This will keep you from going to the ER over the weekend and paying for hospital charges and physicians fee.  The physician that takes call for Dr. Sartor will unload your band completely if they have to see you in the ER.

Fills are $145 to Dr. Sartor and $50 to P&S for x-ray use. The first 3 months after surgery there is no charge except for $50 x-ray fee.

Remember you must be on liquids for 48 hours after fills.  Please bring something to drink on the day of your fill.  Notify us immediately if you are unable to hold any liquids at all.

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16 April 2009
Lets Learn about the Basics of Getting on a Work Out Schedule
How often, how long and how hard you exercise, and what kinds of exercises you do should be determined by what you are trying to accomplish. Your goals, your present fitness level, age, health, skills, interest and convenience are among the factors you should consider. Your exercise program should include something from each of the four basic fitness components described previously. Each workout should begin with a warm up and end with a cool down. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise.
Here are the amounts of activity necessary for the average healthy person to maintain a minimum level of overall fitness. Included are some of the popular exercises for each category.
WARMUP - 5-10 minutes of exercise such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that simulate movements to be used in the activity can also be included in the warm up.
MUSCULAR STRENGTH - a minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength.
MUSCULAR ENDURANCE - at least three 30-minute sessions each week that include exercises such as calisthenics, push ups, sit ups, pull ups, and weight training for all the major muscle groups.
CARDIORESPIRATORY ENDURANCE - at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing, and some continuous action games like racquetball and handball.
FLEXIBILITY - 10-12 minutes of daily stretching exercises performed slowly, without a bouncing motion. This can be included after a warm up or during a cool down.

COOL DOWN - a minimum of 5-10 minutes of slow walking, low-level exercise, combined with stretching

The key to weight control is keeping energy intake (food) and energy output (physical activity) in balance. When you consume only as many calories as your body needs, your weight will usually remain constant. If you take in more calories than your body needs, you will put on excess fat. If you expend more energy than you take in you will burn excess fat.
Exercise plays an important role in weight control by increasing energy output, calling on stored calories for extra fuel. Recent studies show that not only does exercise increase metabolism during a workout, but it causes your metabolism to stay increased for a period of time after exercising, allowing you to burn more calories.
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02 February 2009
Heart Healthy Diet

A heart healthy diet is based on limiting saturated and trans fat and sodium, including abundant plant foods, and ensuring adequate intake of healthy fats. The major sources of saturated fat in the American diet are beef, butter, cheese, milk and some oils. A diet high in saturated fat raises your blood cholesterol levels and also increases the risk of coronary artery disease. Trans fats are created by hydrogenating fats. Most processed foods contain trans fat. These unhealthy fats significantly increase the risk of heart disease. One fat you should get more of, however, is the omega-3 fatty acids. This is a polyunsaturated fat that has been linked with numerous heart benefits. Omega-3 fatty acids can decrease triglycerides, increase HDLs, make platelets less sticky, and help fight inflammation. The major source of omega-3 fatty acids is fish, but you can also find the nutrient in walnuts, flaxseed oil and canola oil.

  • If you want to maintain a heart healthy diet, you’ll need to get plenty of fruits and vegetables every day. The essential vitamins and minerals you get from eating fruits and vegetables are extremely helpful in preventing heart disease.
  • Antioxidants are a key ingredient in the heart healthy diet. Antioxidants include vitamins C and E, and have been linked with the prevention of artery damage from cholesterol. Load up on broccoli, tomatoes, oranges and strawberries and cereals and products fortified with antioxidants to get an extra dose.
  • Fruits, vegetables and whole grains are great sources of both insoluble and soluble fiber, a major help in the fight against heart disease. Fiber cleans out your digestive system and also may help lower blood pressure and bad cholesterol (LDL) levels.
  • As part of a heart healthy diet, you’ll need to incorporate exercise and keep a healthy weight. Overweight and obesity are major contributing factors to heart disease. Talk to your healthcare provider about heart healthy ways to lose weight and keep it off.
  • Smoking is another cause of heart disease. Even if you limit your saturated fats and focus on a healthy diet, you’re still at a high risk if you continue to smoke.
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