Name: Mary Simmons, R.D.

Web Site: http://www.RMHBariatricSurgery.com

Bio: Registered Dietitian, RMH Bariatric Surgery

Posts by MarySimmons:

Picnic Time — The Healthy Way

April 3rd, 2012

The weather is sunny and warm and it is the perfect time to get outside with friends and family for a meal. The act of eating outside can be traced back as far as the 14th century and is still a large part of many household traditions when the weather gets warm. These gatherings are often pot-luck and just like eating out at a restaurant, it can be difficult to know what you’re eating when you don’t prepare it yourself.  You can still enjoy the food and the fun with these simple strategies for eating well at cookouts, barbecues and picnics:

1. Choose vegetable salad or fruit salad instead of potato or traditional macaroni salad
2. Bring a healthier main dish such as grilled chicken breast or turkey burgers or even a rotisserie chicken
3. Enjoy seasonal fruit for dessert instead of cake or cookies
4. Stay hydrated with low-calorie beverages such as water, unsweetened iced tea or sugar-free flavored water
5. Exercise! Don’t spend all of your time around the food….try starting a game of kickball or frisbee or just take a walk and catch up with friends in the process

Try this recipe for a yummy main dish to bring to your next picnic: Zesty Grilled Chicken with Thyme.

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Bariatric Tip of the Week: Healthy Eating Tips for Busy Families

February 21st, 2012

Do you ever find yourself looking at the clock at 5:00 and realizing you have nothing planned for dinner, much less started? With the fast pace of our society, more and more families find it difficult to eat a healthy meal together in the evening. Try these tips to take some of the stress off and still eat healthy meals that are convenient, too!

1. Dust off the crockpot! The crockpot is a great way to use your time wisely….it cooks while you work. Assemble everything in the crockpot the night before, store in the refrigerator, and just plug in before work!
2. Plan a week’s worth of menus at one time. This will help take the guess-work out of what’s for dinner. Use the menus to make your grocery list and save them to recycle in weeks to come.
3. Batch cook. Make 2-3 recipes at one time and freeze portions to pull out and re-heat quickly! This also works well for home-made “TV dinners.” Freeze individual portions that can be thrown in a lunch box and reheated at work.
4. Prep ahead of time. Try to do as much preparation the night before…cut up vegetables, clean meat, pre-measure ingredients. This will speed up meal preparation when time is short.
5. Think outside of the box. Why not have breakfast for dinner? Try this easy, protein-rich recipe that can be for dinner, too!

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Bariatric Tip of the Week: Tips to Avoid Holiday Weight Gain

December 21st, 2011

As the holiday season approaches, we face a challenging time for many people who are trying to lose weight. It can be difficult when we are inundated by Christmas goodies, holiday cocktails, and limited time to exercise. However, your weight doesn’t have to suffer; A little planning and discipline can really pay off. Make it your goal to hold steady (or even lose weight) during this holiday season!

Here are some goals for holiday parties and family meals:

1. Always bring a healthy dish to share with the group; this will ensure that there is at least one healthy item that you can enjoy.
2. If you look forward to cooking around the holidays, give these goodies away as gifts.
3. Eat a high protein snack before attending a party or dinner. It will help to prevent overeating and poor food choices.
4. Make time for exercise; just like you schedule time for Christmas and grocery shopping.
5. If you are having guests to your house, try to prepare and prep food ahead of time.
6. Make a family tradition of helping others during the holidays, instead of sitting down for your own meal. This will save you a lot of time and calories!

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Bariatric Tip of the Week: Avoiding Holiday Diet Derailment

October 21st, 2011

We have approached the fall and winter months. This means cold weather, holiday parties, and LOTS of food and beverages. But, this time of year doesn’t have to derail your eating plan. It is important to stay focused on your long term goals; here are some suggestions for being successful:

1. Plan ahead and bring your own “healthy” food to holiday parties and get-togethers
2. Purchase a gym membership during the cold months so that you can continue to exercise and de-stress during the holidays
3. Keep a food journal; write down everything you are eating so that you remain aware of all the extra hors d’oeuvres and cocktails
4. Trim calories where you can by adjusting recipes using low fat milk and cheese, artificial sweeteners, and other lower calorie products
5. Avoid skipping meals; it causes your metabolism to work less efficiently and makes you more prone to overeat later in the day

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Bariatric Tip of the Week: The Skinny on Sugary Drinks

October 7th, 2011

Do you drink soda, juice, sweet tea, or other sweetened beverages? Based on national statistics, about 50% of Americans consume sugary drinks on a regular basis. The National Health and Nutrition Examination Survey found that people who consume sugary beverages–including energy drinks, fruit drinks or juices, sweetened “waters”, etc–consumed an extra 200 to 600 calories per day!

If you are trying to slim down, examining your beverage choices is one of easiest options. Substituting water (or other low cal drinks) for its sweetened counterparts can lower your overrall caloric intake and weight, in addition, to improve triglyceride and glucose levels.

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Bariatric Tip of the Week: Take It Slow At Mealtimes

September 23rd, 2011

It takes our brain as much as 10 minutes to process fullness and satiety. Therefore, when we “shove” food into our mouth without taking a moment to breathe, it can cause us to overeat. Eating fast also prevents us from being able to really enjoy the meal and its flavors.

Start practicing the act of slowing down at mealtimes. Several behavioral modifications that will slow you down include: Using a kitchen timer at your meal, using small (baby) utensils, and getting rid of all distractions during meal time.

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Bariatric Tip of the Week: Get Your Vitamin D

August 26th, 2011

Vitamin D has become a hot topic in the medical community in recent years. It is well documented that vitamin D deficiency can cause rickets in children and osteomalacia (bone softening) in adults. Vitamin D has been supplemented with Calcium to optimize absorption and prevent deficiencies.

However, there is new research touting the benefits of adequate vitamin D levels. Recent studies have shown that vitamin D supplementation can lower your risk of autoimmune illnesses, hypertension, osteoporosis, neurological diseases, and improve insulin sensitivity and resistance. Studies have found that vitamin D deficiency has been linked to liver disease and certain cancers.

Luckily, the sun contributes significantly to our daily production of vitamin D with approximately 10 minutes of exposure. In addition, there are dietary sources found in fish, eggs, and milk that can help meet our needs.

To get adequate vitamin D, make sure you are spending at least 10 minutes a day in the sun (continue to wear sunscreen) and consume foods that are high in vitamin D. If you feel that you are lacking in your intake or exposure, talk to your doctor about Calcium/Vitamin D supplementation.

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