Community Health Network Bariatric Services

Try these tips to reduce annoying allergy symptoms and feel healthier at home.

Declutter—clutter gathers dust and attracts dust mites, bugs, mold and mice.

Vacuum weekly—dust mites and pet dander love rugs and carpets. Use a vacuum with a HEPA filter.

Bedding—wash weekly in 130 degree water to get rid of mites, mold, and other allergens.

Bathroom—moist areas breed mold so wipe down with a chlorine- bleach solution (1 oz. bleach to 1 quart H20).

Kitchen—crumbs and garbage lure mice and roaches. Use a non-toxic surface cleaner weekly.

Windows—keep windows closed during high pollen count hours of 10a -3p. Change the AC and heater filter monthly.

Posted in: Bariatric Surgery Indianapolis, Weight Loss Surgery Indianapolis | Tags: allergies, dust mites, pollen

Dull pain in your knees? Foot or heel pain? Shin splints? Low back pain? Tired ankles? Do you think that maybe you just weren’t made for exercise? It’s time to stop blaming yourself and start blaming your shoes.

Shoes are the foundation of a pain free workout. Old or improper exercise shoes can wreak havoc on any well-meaning exerciser. So instead of giving up your exercise routine, maybe a trip to the shoe store is what you need.

Truth? Workout shoes wear out in about 6 months, or 300- 500 miles of wear, whichever comes first. Even shoes that sit in a closet will still break down after 6-8 months! At that point the midsole of the shoe (the layer between the bottom of the shoe and your foot) wears out.

When your midsole wears out, the shoes lose their support and stability control, and that is when the shoes stop helping you and potentially can start causing pain. Midsoles of shoes are designed to cushion the places of your foot that need cushioning, and support the portions that need support (i.e., your arch).

So, what type of shoe do you need to buy? There are many different shoe types out there, and we can injure ourselves by exercising in an improper shoe. Running shoes can be worn by runners or walkers. Walking shoes should only be used for walking, not running. Then there are cross trainers, which are great for group exercise classes, elliptical or bike, or any other non-running or walking activities. Basketball shoes should ONLY be worn when playing basketball. Whatever exercise type you do most often, that is the type of shoes you ought to invest in.

Lastly, you want to invest in a shoe that is made for the way you walk or run. Types of running/walking shoes include neutral cushioning, stability, and motion control. Each is designed for a certain type of foot. There is an easy way to determine what your foot type is at home.

1. Pour a thin layer of water into a pan

2. Wet bottom of foot in the water

3. Step on a paper shopping bag or piece of heavy paper

4. Step off and analyze your foot print

Medium/ Normal Arch: Most common type. If this is you, you need a stability shoe.

Flat Arch/Flat Foot: If this is you, your arches tend to fall too much when you walk. You need a motion shoe.

High Arch: Least common foot type. If this is you, any shoe with stability will cause significant knee and hip pain. You need a neutral cushioning shoe.

Where to go? Any running specialty store can help you determine what shoe you need and they will make sure to fit you properly. If you go to a department store, make sure the sales person knows what you are talking about when you ask for a certain shoe type. Remember, although new shoes can seem expensive, they are much cheaper than an injury!

By Kelly Drew, MS, exercise physiologist

Posted in: Bariatric exercise, Bariatric Fitness, Weight Loss Surgery Indianapolis | Tags: arch, foot support, running shoes, walking shoes, workout shoes

Running can strengthen your cardiovascular  system, increase bone density, and clear your mind. But to avoid injury or burnout, begin slowly. Before starting, get properly fitted for supportive shoes at a running store and grab a stopwatch to track your time.  Then do this routine, outside or on a treadmill, twice a week to build endurance. (Don’t worry about how fast you go.) Gradually reduce the time of each walk break until you can comfortably run for 15 minutes straight.

To measure your steps per day or week, try a pedometer from Home Health Medical. This simple device keeps track of your weight, stride length, distance covered and calories burned. The MIO Step 3 pedometer with alarm is an easy-to-use, affordable, safe walking aid.

Measure your walking steps and overall fitness level with a pedometer attached to your shoe or belt

Step 1: 1 Minute

30 Second Run + 30 Second Walk

For this first minute, focus on form. Roll your shoulders back and down, drawing them away from your ears. Swing your arms in an even front-to-back motion, and keep you head up and your hands relaxed.

Step 2: 2 Minutes

1 Minute Run + 1 Minute Walk

To find your rhythm, breathe in through your nose and out through your mouth. It may help you count silently while you breathe—in for two counts and out for two, for example.

Step 3: 3 Minutes

1 1/2 Minute Run + 1 1/2 Minute Walk

Stay motivated by loading some inspirational music onto your iPod—whatever moves you.

Step 4: 4 Minutes

2 Minute Run + 2 Minute Walk

This is your longest run interval—set mental mini-goals to get through it. If you’re outdoors, focus on reaching a point in the distance. If you’re on a treadmill, count 10 seconds at a time. Small wins will keep you going.

Step 5: 3 Minutes

1 1/2 Minute Run + 1 1/2 Minute Walk

You’re in the home stretch, so challenge yourself to pick up the pace slightly. At the same time, take longer strides to push yourself.

Step 6: 2 Minutes

1 Minute Run + 1 Minute Walk

Keep up the quick pace for the run, then slow to a walk. Turn your head from side to side and roll your shoulders a few times to loosen your upper body, then stop and stretch your hamstrings, quads, and calves.

Posted in: Bariatric exercise, Bariatric Fitness, Weight Loss Surgery Indianapolis | Tags: cardiovascular, jogging, running, running routines, walking

Watch a cooking demonstration of this recipe at http://www.incredibleegg.org/recipes-and-more/recipes/muffin-frittatas!

Muffin frittatas are a healthy, simple make-ahead breakfast recipe

Ingredients

• 6 eggs
• 1/2 cup skim milk
• 1/4 tsp salt
• 1/8 tsp black pepper
• 1 cup 2% milk shredded cheddar cheese
• 3/4 cup chopped zucchini
• 1/4 cup chopped red bell pepper
• 2 Tbsp chopped red onion

Directions

• HEAT oven to 350°F.
• Beat eggs, milk, salt and pepper in a medium bowl until blended.
• ADD cheese, zucchini, bell pepper and onion; mix well.
• SPOON evenly into 12 greased muffin cups, about 1/4 cup each.
• BAKE in 350°F oven until just set, 20 to 22 minutes.
• COOL on rack 5 minutes.
• REMOVE from cups; serve immediately. Or, you can refrigerate or freeze and re-heat as desired.

Nutritional information

• Calories: 130
• Fat: 6.5 g
• Saturated Fat: 3 g
• Protein: 13 g
• Sodium: 313 mg
• Carbohydrates: 3 g
• Fiber <1 g
• An excellent source of Vitamin A, D, and calcium

Posted in: Bariatric Diet, Bariatric Eating, Weight Loss Surgery Indianapolis | Tags: eggs, healthy cooking, muffin frittatas, recipe

Try this healthy dish using local produce found at springtime farmer’s markets.

Ingredients

3 tablespoons white balsamic vinegar
1 tablespoon chopped shallots
1 pound baby carrots
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
12 fingerling potatoes, halved lengthwise (about 1 1/4 pounds)
1 bag (6 ounces) radishes, halved (about 1 3/4 cups)
2 cups (2 inch) sliced asparagus (about 1 pound)
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon chopped fresh chives

Preparation

1. Preheat oven to 500º.
2. Combine vinegar and shallots in a small bowl; set aside.
3. Combine carrots and the next 5 ingredients in the bottom of a roasting pan, tossing gently to combine. Bake at 500º for 20 minutes or until vegetables begin to brown, stirring occasionally. Remove pan from the oven; add shallot mixture and asparagus, tossing to combine. Return pan to oven; bake 5 minutes. Stir in parsley and chives.

Posted in: Bariatric Diet, Bariatric Eating | Tags: recipe, vegetables

Fruits and veggies are important to our health because they are whole foods, created by nature, that are rich in a large amount of nutrients. The processed foods that we so commonly eat can never compare to benefits provided by fruits and veggies that have vitamins, nutrients, and enzymes built right in. The phrase “eating a rainbow” of fruits and veggies is a simple way of remembering to get as much color variety in your diet as possible so that you can maximize your food intake of a broad range of nutrients.

Red: Contain nutrients such as lycopene, ellagic acid, quercetin, and hesperidin, to name a few. These nutrients reduce the risk of prostate cancer and tumor growth, as well as lower blood pressure and LDL cholesterol levels.

Orange/Yellow: Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and Vitamin C. These nutrients reduce age-related macular degeneration  and risk of prostate cancer, lower LDL cholesterol and blood pressure. They also promote collagen formation.

Green: Contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, and beta-carotene. These nutrients can reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, and boost your immune system.

Blue/Purple: Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. These support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve mineral absorption, fight inflammation and reduce tumor growth.

White: Contain beta-glucans, EGCG, SCG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, and reduce the risk of colon, breast, and prostate cancers.

Posted in: Bariatric Diet, Bariatric Eating, Bariatric Surgery Indianapolis, Bariatric Weight Loss, Weight Loss Surgery Indianapolis | Tags: color wheel, diet, fruits, vegetables

Thousands of diet and nutrition apps are available for smartphones and tablet computers.  So many, in fact, that there are apps to find apps. Sarah Krieger, MPH, RD, LDN of Food & Nutrition, reviewed the top 5 top-rated free iPhone apps for weight management.  The ratings are on a scale of 1 to 5, and Krieger’s reviews are summarized below.  For the complete reviews, visit www.eatright.org/media.

Posted in: Bariatric Diet, Bariatric Eating, Bariatric Weight Loss, Weight Loss Surgery Indianapolis | Tags: Arawella, calorie counter, calorie tracker, CalorieCount.com, calories, diet tracker, dietitian, food database, LiveStrong.com, MyFitness Pal, nutrition information, smartphones, Sparkpeople, weight loss apps

As we all know, it’s your physical being, diet, and emotional state that intertwine together to create a healthy lifestyle.  We can suggest exercises all day, but until you break through the barriers, lose your excuses and rid yourself of the fears about exercise, you wont be able to put the puzzle completely together.

People fear exercise. Fear is an emotion that often stops us dead in our tracks, Therefore, in our quest to gain mental strength and create long-lasting habits, we need to conquer fear and face it head on. Eleanor Roosevelt said it best, “You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.” So what are you afraid of? Let’s discuss the most common fears of exercise and dismiss their  “scary side”. Once you break through some of the mental barriers associated with exercise, you may be surprised that your long awaited workout routine will fall into place.

Sweating

Being afraid to sweat may seem funny to those of us who are dripping with it on a daily basis, however, we understand that this is a very common fear. The bottom line is, everyone sweats. Sweating is a natural way for your body to cool its core temperature. If you are truly apposed to sweat, we suggest that you invest in some workout clothes made of performance fabrics. These fabrics wick away moisture and help you feel comfortable. Cotton should not be your first choice, though, as it will stay soaked in sweat, cause chaffing, and leave you feeling cold and clammy.

Pain/Injury

It’s rare to find anyone that genuinely likes pain, but the key to overcoming this fear is to start out slowly.  If you are a beginner to any activity, raising your heart rate and pushing your muscles to a new level can indeed be painful and scary. However, be sure to differentiate between muscle pain and muscle fatigue. Fatigue is a sign that you are working hard. Pain might be a sign that you are working TOO hard. Fear of injury is also a common. If you are afraid of injury, again, the key is to not overdo it and get proper instruction either with the right trainer or instructional video. This will help ensure that you have good form and technique that will help prevent injuries and raise your comfort level.

Working Out In Public

Many people are cautious about letting go of their inhibitions and working out in front of others. If this is a big one for you, check out some of the smaller, more intimate clubs, or hire a trainer to come to your home to help you acclimate to exercise and gain confidence. Remember, one of the biggest keys to working out in public—keep a sense of humor about yourself! No one is perfect. People fall off steps and treadmills, drop weights, and trip over themselves all the time! Also remember, most people on the workout floor are fairly self-absorbed while at the gym; they are more than likely not paying any attention to you.  So rid yourself of that imaginary audience in your head and get out there!

Failure

It’s vital to your success that failure should be viewed as a potential learning experience. What you may call a failure could be viewed as an opportunity to try something new.  Consider the cost of missed opportunities—the biggest risk that people fail to consider is what they might miss out on by not taking that chance. Here is an interesting thought to consider when you are contemplating whether or not to proceed with an endeavor: “When ancient Greek armies traveled across the sea to do battle, the first thing they would do after landing was to burn the boats, leaving them stranded.  With no way to make it home besides victory, the resolve of the soldiers was strengthened. When success and failure are the only options, you have no choice but to follow through.” Failure is not the end of the world—nor should it be the end of your attempts at weight loss. Pick yourself up, dust yourself off, and try again.

Posted in: Bariatric exercise, Bariatric Fitness, Weight Loss Surgery Indianapolis | Tags: exercise, working out, workouts

In theory, you should be able to digest just about any type of food you put in your mouth. But changes in food processing and preparation, not to mention lifestyle, mean our stomachs don’t always react well to everything we eat. It’s best to avoid some foods—like fatty meats— to avoid upset tummies. But, fortunately, nature also provides foods that can ease our digestion. Here’s a guide to what’s good and what’s bad when it comes to keeping your system running smoothly.

Best foods for digestion:

• Yogurt
• Kimchi
• Lean meat
• Fish
• Whole grains
• Bananas
• Ginger

Worst foods for digestion:

• Fried food
• Chili peppers
• Dairy (if lactose intolerant)
• Alcohol
• Berries
• Chocolate
• Coffee, tea, soft drinks
• Corn

Posted in: Bariatric Diet, Bariatric Eating | Tags: digestion, foods

Through studies completed with the National Weight Control Registry (NWCR), these 7 keys were determined to help keep the weight off:

Measure your walking steps and overall fitness level with a pedometer attached to your shoe or belt

1.) Physical activity: Engaging in 200 minutes per week (average of 29 minutes per day) of moderate intensity exercise such as brisk walking. TIP: To measure your steps per day or week, try a pedometer. This simple device keeps track of your weight, stride length, distance covered and calories burned. The MIO Step 3 pedometer with alarm is an easy-to-use, affordable, safe walking aid.

2.) Limit TV watching to under 10 hours per week (vs. 28 hours a week for the average person).

3.) A low-calorie, low-fat diet. Use low-fat versions of dairy, dressings, and sauces.

4.) Consistency: Relatively little variety and the same pattern daily; no splurging.

5.) Eat breakfast: This will curb hunger and prevent overeating later in the day.

6.) Avoid emotional eating and gorging on high-fat fast food meals. Limit fast food to less than one time per week. (Compared with 2-3 x’s per week for the average person).

Monitor weight at home with this high-capacity scale that also talks!

7.) Monitor yourself: Weigh yourself weekly, track calories, and keep a food journal daily. Using the internet and smart phone apps make this easier to track calories and stay on track. TIP: HomeHealthMedical.com carries a variety of digital and talking scales that help you monitor weight, body fat and overall health at home. Purchase a scale with FREE shipping to have it delivered directly to you. See our scales >>

The NWCR is the largest prospective investigation of long-term successful weight loss maintenance. Learn more at www.nwcr.ws.

Posted in: Bariatric Diet, Bariatric Eating, Weight Loss Surgery Indianapolis | Tags: digital weight scale, emotional eating, exercise, National Weight Control Registry, pedometer, physical activity, weight loss