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.

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

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

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. 

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.

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.