A newsletter from the Center for Bariatric Surgery
January 2022
HOT TOPICS AT UPCOMING MEETINGS January 11, 2022 5:30-6:30 pm Sustainable Self-Care February 8, 2022 5:30 – 6:30 pm Nutrition March 8, 2022 5:30 – 6:30 pm “Why should I stop thinking about my weight?” Guest speaker: Dr. Sheenagh Bodkin April 12, 2022 5:30 – 6:30 pm Patient Panel Meeting May 10, 2022 5:30 – 6:30 pm Fitness To receive the link to join the virtual support groups, please call 401-793-3922.
SPECIAL ANNOUNCEMENTS •
Due to the coronavirus pandemic, all nutrition visits will continue to be offered as telemedicine visits only until further notice.
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Please join our private Facebook group page, Center for Bariatric Surgery. This is a safe space to share feelings, thoughts, triumphs and challenges as you continue your wellness journey.
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All support groups will remain virtual until further notice. To receive the link to join the virtual support groups, please call 401-793-3922 or check our Facebook page.
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Can’t make a support group? No worries! All meetings will be recorded and posted to the Facebook page.
UPCOMING VIRTUAL SUPPORT GROUP MEETINGS Sustainable Self-Care
Nutrition
Intuitive Eating series: “Why should I stop thinking about my weight?”
Patient Panel Meeting
Fitness
January 11, 2022
February 8, 2022
March 8, 2022
April 12, 2022
May 10, 2022
5:30 – 6:30 pm Virtual Support Group
5:30 – 6:30 pm Virtual Support Group
5:30 – 6:30 pm Virtual Support Group
5:30 – 6:30 pm Virtual Support Group
5:30 – 6:30 pm Virtual Support Group
ALL PATIENTS, FAMILY & FRIENDS WELCOME!
ALL PATIENTS, FAMILY & FRIENDS WELCOME!
ALL PATIENTS, FAMILY & FRIENDS WELCOME!
ALL PATIENTS, FAMILY & FRIENDS WELCOME!
ALL PATIENTS, FAMILY & FRIENDS WELCOME!
Less weight. More health. For more information on weight loss surgery, call 401-793-3922.
A newsletter from the Center for Bariatric Surgery Essential Fatty Acids: Breaking Down Omega-3 and Omega-6 Fats
Omega-3s and omega-6s are essential polyunsaturated fatty acids (PUFAS). MONTHLY WELLNESS TIPS “Essential” means the body needs them to function but cannot make them, so you must get PUFAs from your diet. The American Heart Association recommend that 1. Focus more on your overall health. unsaturated fats make up the majority of fats in your diet, which includes PUFAs and 2. Try to maintain a positive attitude to support your monounsaturated fatty acids (MUFAs). However, most Americans consume high resilience as you continue your wellness journey. amounts of omega-6 fatty acids from vegetable oils found in processed foods….and Omega-3 consumption is typically low in the American diet. Research shows that 3. Move your body! Avoid using exercise as a form of adequate omega-3 consumption helps with energy production, supports the immune compensation for a poor diet. system, cardiovascular and brain health. It is important to get a balanced ratio of 4. Pay attention to your hunger and satiety cues. omega-6 to omega-3s. Yet, most Americans get an excess of 20 times more than the recommended amount of omega-6 fats in their diet. This creates more inflammation 5. Remember that small changes can really add up and blocks absorption of anti-inflammatory omega-3s.There are three main types of and lead to big results! omega-3s: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha____________________________________ linolenic acid (ALA). EPA and DHA mainly come from fatty fish and are important for heart and brain health. While amounts can vary greatly, these omega-3s are Want to speak to a weight loss surgery mentor for additional present in salmon, tuna, mackerel, some eggs, fish oil and algal oil ( a vegan source) . support throughout your journey? ALA comes from plants such as chia, flax, and hemp seeds. The body must convert ALA into EPA and DHA, but this conversion is not easy, and the body only converts Already had weight loss surgery and want to a small amount. Therefore, it’s best to get sources of EPA/DHA rich foods (like fatty “pay it forward” by becoming a mentor? fish) in your diet. While it is always best to get your nutrition from whole foods, additional omega-3 supplementation could be beneficial. Vegans/vegetarians might If so, please send a request to our CBS email at consider an algal based DHA omega supplements. While PUFAs can be a beneficial CBStmh@lifespan.org part of your diet, balance and moderation are key. Eating high levels of any type of fat could lead to health problems. It’s also recommended to avoid trans fats and limit the intake of saturated fats to less than 10% of your daily calories consumed . Speak more with your Registered Dietitian about the right amount of fats in your diet.
FEATURED RECIPE OF THE MONTH Easy, Baked Salmon
Adapted from https://www.lecremedelacrumb.com
Ingredients: ▪ 4 wild-caught salmon fillets (6 ounces each) ▪ 2 tablespoons olive oil ▪ ½ teaspoon salt - or to taste ▪ ¼ teaspoon cracked black pepper ▪ 2 teaspoons minced garlic ▪ 1 teaspoon Italian herb seasoning blend - or ¼ teaspoon each of dried thyme, parsley, oregano, and basil ▪ 1 medium lemon Instructions: 1. Preheat the oven to 400 degrees 2. Spray a large baking pan with non-stick spray. Arrange the salmon fillets on the baking sheet and season with salt and pepper. 3. Stir together the olive oil, garlic, herbs, and juice of 1/2 of the lemon. Spoon this sauce over salmon fillets, being sure to rub all over the tops and sides of the salmon so it has no dry spots. Thinly slice the remaining 1/2 of the lemon and top each piece of salmon with a slice of lemon. 4. Bake the salmon in the oven for 15-18 minutes or until the salmon is opaque and flaky when pulled apart with a fork. You can broil the last 1-2 minutes if desired. 5. Garnish with fresh thyme or parsley if desired and serve.
FACEBOOK To join the Facebook group, search the Facebook Groups page for Center for Bariatric Surgery. Then, click ‘Join Group’ to request access to the group page. Please note this is a private group operated by the Miriam Hospital for CBS patients only. You will be asked to confirm that you are a CBS patient and your surgeon’s name before joining.
Less weight. More health. For more information on weight loss surgery, call 401-793-3922.