Valley Health Metabolic & Bariatric Program

7 Tips to Practice to Improve Mental Health

1. Practice self-care and make yourself a priority
2. Disconnect from electronics and social media
3. Engage in activities that provide meaning
4. Volunteer
5. Engage in meditation and/or mindfulness
6. Avoid heavy substance use
7. Get help from a licensed mental health professional if you feel increased anxiety or stress that is difficult to recover from (Seeking help is a sign of strength — not a weakness)

For more information, go to: https://brnw.ch/21wM9rI

The Valley Health Metabolic and Bariatric Program has a multidisciplinary team of health professionals helping patients lose weight and live healthier lifestyles. Meet Sandi, a Clinical Reviewer in the program, and learn how she plays a vital role in getting patients the care they need.

Meet Sandi Snider: Metabolic and Bariatric Surgery Clinical Reviewer The Valley Health Metabolic and Bariatric Program has a multidisciplinary team of health professionals helping patients lose weight and live healthier lifestyles. Learn more about Sandi Snider and her role in the Metabolic and Bariatric Surgery Program.

Need a quick strength workout that can be done from home? Here is a 6-step strength circuit that can be done virtually anywhere, with no equipment needed!

1) Assisted Bodyweight Squats – 10 reps
Hold onto a sturdy object (such as back of couch), and lower yourself into a squat, keeping chest up and weight in back of heels.

2) Wall or knee pushups – 10 reps

3) Dumbbell Rows (use a milk jug or other weight) – 10 per arm
Place one arm on countertop or back of couch and hinge at the hips. With weight or milk jug in other hand, pull elbow up and back. Avoid twisting.

4) Knee Planks
On forearms, hold a modified plank position (knees on the ground) for as long as you are able to keep good form.

5) Bodyweight Good Mornings
Stand tall with feet hip-width apart, hands beside the ears. Put a slight bend in the knee and pull the shoulder blades back. Hinge at the hips by pushing the hips back and bending at the waist (like you are shutting a car door with your backside!).

6) Walking Jacks – 10 per side (20 total)
Similar to a Jumping Jack, but instead of jumping, simply step out side to side while raising arms overhead

Once you finish all the exercises in the circuit, try for a second round. Still have energy? Go for a third!

Asian Pork Tenderloin
SERVINGS: 8
Dietitian’s tip: Some patients have difficulty tolerating dense meats like beef and pork after surgery. You may tolerate
these meats when they are cooked slowly and in a moist cooking source like a slow cooker. You can serve this pork with
a side of cooked vegetables. Try cooked cabbage with Asian seasonings.
INGREDIENTS
• 1/3 cup light soy sauce
• 1/3 cup brown sugar
• 2 tablespoons Worcestershire sauce
• 2 tablespoons lemon juice
• 2 tablespoons rice vinegar
• 1 tablespoon dry mustard
• 1 tablespoon ginger
• 1 1/2 teaspoons pepper
• 4 garlic cloves or prepared minced
• 2 pounds pork tenderloin
DIRECTIONS
1. Mix ingredients together in freezer-safe bag.
2. Place tenderloin in freezer bag and rub marinade on pork.
3. Refrigerate overnight or place in freezer for future use.
4. Bake for 30-40 minutes at 375 degrees OR prepare in slow cooker on low for 4 to 6 hours.
NUTRITIONAL ANALYSIS PER SERVING
Serving size: About 4 ounces
Calories: 256
Total fat: 9 g
carbohydrates: 9 g
Dietary fiber: 0 g
Sugars: 8 g
Sodium: 658 mg
Protein: 34 g

Looking for fun, healthy recipes to try this summer? The Valley Health Metabolic and Bariatric Program has got you covered. The program's dietitians have carefully selected these recipes for their delicious taste and low calorie count. Check out three recipes worth trying in the link below.

Cool Eats for Hot Days: Healthy Summer Recipes Looking for fun, healthy recipes to try this summer? The Valley Health Metabolic and Bariatric Program has you covered. The program dietitians have selected these recipes for their great taste and low calories.

Men's Health Week is June 10-16, 2024. Men’s Health Week is an annual observance that aims to raise awareness about the health challenges faced by men and promote strategies for better physical and mental well-being. This event encourages men of all ages to prioritize their health, seek preventive care, and engage in conversations about important health issues.

While there are several approaches to improving overall health, diet, and exercise are the targets of any changes. It is important to encourage the men in our lives to get regular checkups and be aware of the risks for their age, ethnicity, and lifestyle.

If you or a man in your life struggles with weight loss, learn about the services offered by the Valley Health Metabolic & Bariatric Program at valleyhealthlink.com/WeightLoss.

Celebrate Family Health & Fitness Day on June 8th! Celebrated the second Saturday in June each year, this day promotes the importance of parks and recreation in keeping communities healthy and active.

•Take a walk to visit your local park or trail
•Cook a healthy meal
•Enroll in a virtual fitness program
•Create your own exercise routine
•Play outside

Cheryl Brace, Licensed Practical Nurse (LPN), serves as the Metabolic and Bariatric Surgery Coordinator for the Valley Health Metabolic & Bariatric Program. Discover more about Cheryl's responsibilities at Valley Health and her journey in healthcare.

Metabolic & Bariatric Surgery Coordinator: Cheryl Brace, LPN, Staff Spotlight The Valley Health Metabolic and Bariatric Program has a multidisciplinary team of health professionals helping patients lose weight and live a healthier lifestyle. Each member of the staff plays a vital role in getting patients the care they need.

8 Tips to Lose Weight Regained after Surgery

1. Plan meals and snacks ahead
2. Focus on protein first when eating
3. Prepare meals with ½ protein, ¼ non starchy vegetables and ¼ carbohydrates
4. Consume 64 oz of sugar-free fluid a day
5. Manage your emotions, get support if needed
6. Stay active
7. Take bariatric vitamins to prevent deficiencies, which can cause fatigue
8. Get 6-8 hours of sleep

If you are struggling with weight regain after bariatric surgery, call 540-536-0010 or visit valleyhealthlink.com/WeightLoss to schedule an appointment with one of our registered dietitians.

Try this high-protein frittata recipe for a Mother’s Day brunch. 💐 This vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakfast, or serve it for lunch or dinner with a tossed salad and a slice of olive oil-drizzled crusty baguette. View the full recipe here:

Mozzarella, Basil & Zucchini Frittata This vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakfast, or serve for lunch or dinner with a tossed salad and a slice of olive oil-drizzled crusty baguette.

The Valley Health Metabolic & Bariatric Program now offers an Adolescent Medical Weight Loss Program for patients aged 14-18. Learn more about the program in this Q&A blog post with program nurse practitioner Rick Northcraft.

Q&A with Rick Northcraft, FNP-C, Valley Health Metabolic & Bariatric Program Our program is a comprehensive approach for anyone aged 14-18 who may struggle with being overweight or obese. The program includes a thorough look at your health history, a complete physical exam, and labs if needed.

Congratulations to Dr. Givi Basishvili for recently being certified by the American Board of Obesity Medicine (ABOM). This achievement signifies Dr. Givi's specialized knowledge in obesity medicine and high competency in obesity care. He now has an in-depth knowledge of medical weight management approaches like diet, exercise, and behavioral modification. Dr. Givi's expertise in medical weight management and bariatric surgery allows him to create personalized treatment plans for each patient. Thank you, Dr. Givi, for your dedication to serving our community by improving health!

What’s for Dinner? Asian Chicken Lettuce Wraps.

A quick (less than 30 minutes), easy, and healthy dinner that tastes delicious! Gluten and dairy-free!

How to make Asian Chicken Lettuce Wraps
To make the sauce you will need:

▢3 TBS soy sauce*
▢3 TBS hoisin sauce**
▢1 TBS sesame oil
▢1 TBS rice vinegar
▢1 TBS peanut butter
▢1 TBS honey
▢2 tsp sweet chili sauce
▢½ tsp garlic powder
▢¼ tsp powdered ginger

• The first step in this lettuce wrap recipe is making the sauce. The sauce is the key to the flavor of this recipe.

• It’s really simple to make! Just whisk all the ingredients together until well combined. If you use a thicker peanut butter that is solid at room temperature, you may need to warm the peanut butter for 30-60 seconds in order to melt it and ensure everything is well-mixed.

To make the Lettuce Wrap Filling

▢1 lb ground chicken
▢1 TBS peanut oil
▢½ onion minced
▢1 cup red or green pepper diced
▢1 8 oz can water chestnuts drained and minced

• Brown the ground chicken! This recipe is very straightforward! There is, however, one very important step and that is to brown the ground chicken. Making sure the chicken is nice and crispy and brown is essential to the overall flavor and texture of this dish!

• Use a Wok, Sauté pan, or a cast iron skillet. For traditional Asian recipes I love pulling out my wok. But, a regular sauté pan or cast iron skillet works perfectly!

• Dice the vegetables very small. This is one of the keys to making sure every bite is bursting with both texture and flavor! Sometimes I even let my food processor do the chopping for me! Once the ground chicken is cooked add the vegetables and cook about 5 minutes or until peppers are becoming soft.

• Add sauce and simmer on low heat until the chicken and veggies are evenly coated and everything is heated through.

• Serve in lettuce leaves, on top of your favorite Asian salad, or over noodles or rice!

To serve
▢¼ cup peanuts crushed.

NUTRITIONAL VALUES

Serving size: 2 lettuce wraps
Calories: 155
Cholesterol: 33 mg
Carbohydrates: 11 g
Sodium: 637 mg
Fat: 4 g
Protein: 16 g
Dietary fiber: 5 g
Sugar: 4

Have you been struggling with weight loss?
Our Numetra program will include a personalized diet with the majority being Numetra: high protein/low calorie meal replacements. This program has scientific proven results. This is a liquid diet that contains 100% of daily nutrition. It takes the guesswork out by getting the nutrition you need while losing weight. We also have a personalized modified diet, which includes 1-2 meals and 1 snack. Numetra is a “state of the science” weight management program and product line that was developed as the result of a comprehensive review of recent academic research. The products include synergistic ingredients that help promote optimal metabolism for active weight loss. Shakes, puddings, smoothies, coffees, tasty beverages, soups and bars. Combine a low calorie, high protein diet with appetite suppressants, nutrition & exercise coaching and lose all your excess body fat. For Life.

Need to increase your protein intake?

The easiest no bake protein balls with four different flavors – chocolate peanut butter, tahini chocolate chip, cinnamon raisin and almond joy.

Take 10 minutes to whip up a batch of these protein balls and snack healthy all week long!

Ingredients

CHOCOLATE PEANUT BUTTER

▢1 ½ cups old fashioned rolled oats
▢1 cup natural peanut butter
▢¼ cup honey or maple syrup
▢2 scoops, about 50-60 grams chocolate protein powder
▢2 Tablespoons chocolate chips

ALMOND JOY
▢1 ½ cups old fashioned rolled oats
▢1 cup natural almond butter
▢¼ cup honey or maple syrup
▢2 scoops, about 50-60 grams chocolate protein powder
▢1-2 Tablespoons unsweetened shredded coconut

CINNAMON RAISIN COOKIE
▢1 ½ cups old fashioned rolled oats
▢1 cup cashew butter
▢¼ cup honey or maple syrup
▢2 scoops, about 50-60 grams vanilla protein powder
▢2 Tablespoons raisins
▢¼ teaspoon cinnamon

TAHINI CHOCOLATE CHIP
▢2 cups old fashioned rolled oats
▢1 cup tahini
▢¼ cup honey or maple syrup
▢2 scoops, about 50-60 grams vanilla protein powder
▢2 Tablespoons mini chocolate chips

Congratulations to Dr. Christopher Reed on becoming a Metabolic and Bariatric Surgery (MBS) verified surgeon and our new MBS Director for Wi******er Medical Center! Dr. Reed has undergone a rigorous voluntary peer evaluation process in accordance with the Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program (MBSAQIP), which is a nationally recognized organization that focuses on bariatric surgical standards. This accreditation not only promotes uniform standard benchmarks but also supports continuous quality improvement. This is a tremendous achievement and shows Dr. Reed's commitment and hard work for the Metabolic and Bariatric Program.

Dr. Reed has also marked a surgical milestone in bariatric surgery. He has now performed over five hundred bariatric procedures using the da Vinci surgical robotic system.

Thank you, Dr. Reed, for always striving for patient excellence and contributing to the success of the Valley Health Metabolic and Bariatric Program!

Join us in welcoming Robyn Hensley, RD, to the Valley Health Metabolic and Bariatric team! Robyn is a Registered Dietitian with the program. She earned her Master of Science in Nutritional Sciences and completed her dietetic internship at the University of Oklahoma Health Sciences Center. Robyn began her dietetic career with the Valley Health Metabolic and Bariatric Program in 2007. She spent six years with the program before taking time to be at home with her three daughters. During that time, Robyn earned certifications as a Group Fitness Instructor and Personal Trainer from the American Council on Exercise and taught group fitness classes at the Valley Health Wellness and Fitness Center. She is eager to help people achieve their health and wellness goals.

New item now available!
The Bariatric Advantage Ultra Solo without iron multivitamin is now available at the Metabolic and Bariatric office store. This multivitamin is once per day, making it a convenient option. Stop by the store to pick yours up.
Store hours are Monday, Wednesday, and Friday 8 AM - 4:30 PM, Tuesday and Thursday 8:30 AM - 5 PM.

The Valley Health Metabolic & Bariatric Program is now accepting adolescent patients, ages 14-17, for our comprehensive medical weight loss program. We are excited to expand our services to reach this younger population.

Our multidisciplinary medical weight-loss program focuses on the unique needs of adolescents. Our goal is to help adolescents safely reach and maintain a healthy weight while building healthy habits that promote adequate weight control. Our program is structured to educate and guide both young adults and their parents toward developing healthy eating and lifestyle habits. We offer medical, nutritional, educational and behavioral support through a team of nurse practitioners, dieticians, and behavioral therapists.

For more information visit: valleyhealthlink.com/AdolescentProgram

As you continue your health journey, you are likely cutting back, if not completely avoiding, alcohol this holiday season. Here are 4 simple tips to help with this:
• Remember your why. Focus on all of the reasons why you are working towards your goals, and how abstaining from alcohol supports them.
• Enjoy your own yummy, festive beverage like this Hot Mulled Cider Mocktail: https://www.bariatricfoodie.com/friday-mocktail-hot-mulled-cider/
• Buddy up! It can help to not be the only one at a party not drinking.
• Plan your response. Knowing exactly what you are going to say when offered a drink can help. You can simply say, “No thank you, I’m not drinking tonight”. Remember, there is no further explanation needed.

What is acid reflux, heartburn, and GERD? What causes them? November 19-25 is GERD Awareness Week. Get the answers to these questions and find a Valley Health provider today.

What to know about Heartburn and GERD Did you know that 1 out of 5 people in the United States experience heartburn or acid reflux on a weekly basis?

Select products with an 11/2023 and 12/2023 expiration are 50% off.*

Products include:
• Celebrate DS Multi-ADEK Berry Sorbet Chewable Tablets
• Chocolate Raspberry Iron Chewy Bite
• Numetra Double Cheddar Bites and Tasty Pizza Bites
*Until supplies last

Easy Meal Prep Breakfast Bowls

These Meal Prep Breakfast Egg Bowls are the perfect “on the go” meal after bariatric surgery. They’re portable, tasty and best of all, easy to make.

Ingredients

• 1–2 tablespoon salsa
• 2 tablespoon black beans
• 2 scrambled eggs
• 1 tablespoon cheddar cheese, shredded
• 2 tablespoon cooked spinach

Instructions

1. In a small jar layer in the following order: salsa, black beans, scrambled eggs, cheddar cheese, spinach.
2. Place lid on jar and store in fridge for 3-4 days, or until needed. Once ready to use pour in in bowl and eat. If you want it warm, then heat in microwave for 1.5-2 minutes. Enjoy!

NOTES
Pureed:
• Not recommended
Soft:
• Make sure spinach is thoroughly cooked
Regular
• May use raw spinach if desired

We are excited to share that Wi******er Medical Center has been designated an Aetna Bariatric Institute of Quality!

WMC Metabolic & Bariatric Program Earns Aetna Bariatric Institute of Quality Wi******er Medical Center's Metabolic & Bariatric program was recently designated an Aetna Bariatric Institute of Quality (IOC) for treating individuals living with morbid, or extreme, obesity.

Peanut Butter Protein Truffles

Ingredients:
• 2 scoops Bariatric Advantage High Protein Meal Replacement (Chocolate)
• ½ cup natural peanut butter (or other nut butter of choice)
• Optional toppings: cinnamon, toasted coconut, sea salt, crushed nuts, etc.

Directions:
1. In a medium-sized bowl, combine ingredients until well mixed.
2. Place in freezer for 15 minutes.
3. Remove from freezer. Using a teaspoon, form 8 equal truffles and place on a parchment paper lined plate.
4. Add toppings of choice: cinnamon, toasted coconut, sea salt, nuts, etc.
5. Place in freezer for at least 4 hours to chill.
6. Remove from freezer, wrap individual truffles in plastic wrap, and place in freezer-safe storage with removable lid.
7. Freeze for up to 1 month.

Nutrient Totals (per truffle, without topping):
Calories 90
Protein 6 g
Carbohydrate 3.5 g
Fiber 8.5 g
Sugar (added)

Want a quick, healthy, and high protein dish that’s delicious? Try this Easy Cottage Cheese Casserole recipe! The best part? You only need a few ingredients!

INGREDIENTS
• 2 cups low-fat or fat-free cottage cheese
• 2 whole eggs
• 1 10-ounce pack of frozen spinach (thawed and drained)
• 1/2 cup Parmesan cheese

DIRECTIONS
1. Preheat oven to 350 degrees.
2. In large bowl, mix all ingredients together well.
3. Place evenly into 8x8 pan.
4. Bake for 20 to 30 minutes or until cheese bubbles on outside.
5. Let sit 5 minutes before serving.
6. Season to taste with salt, pepper, and garlic as desired.

NUTRITIONAL ANALYSIS PER SERVING
Serving size: about 1/2 cup
Calories: 78
Fat: 3 g
Carbohydrates: 3 g
Dietary fiber: 1 g
Sugars: 2 g
Protein: 11 g