Archive | Nutrition RSS feed for this section

Pineapple Green Smoothie

LMC Dietitian Donna Quirk says this smoothie recipe is great for a breakfast on the go. It combines lean protein, fiber, fruits and vegetables to power you through a busy morning.

She talked about it today on WLTX with morning news anchor Lionel Moise.
photo[2]

photo[1]

News co-anchors Lionel and Ashley liked them so much that they drank them on set.
photo

INGREDIENTS
1/2 cup unsweetened almond milk
1/3 cup nonfat plain Greek yogurt
1 cup baby spinach
1 cup frozen banana slices (about 1 medium banana)
1/2 cup frozen pineapple chunks
1 tablespoon chia seeds
1-2 teaspoons pure maple syrup or honey (optional)

Mix together in blender. Enjoy!

Serving Size: about 1 1/2 cups

Active Time: 5 minutes

Total Time: 5 minutes

New Year, New You?

By Laura Stepp, MA RD LD CDE at LMC

Every New Year’s Eve. millions of people think about or make a resolution. But, what is a resolution? According to the Merrian-Webster dictionary, a resolution is “the act of resolving” something. Resolving is further described as “the act of analyzing a complex notion into simpler ones”.

new yearOften when people make a New Year’s Resolution, they resolve to change something big or do something great, better, or more. While everyone’s resolutions are genuine and meant to be helpful to either self or community, a resolution to do something big such as: run a marathon, do a triathlon, walk 10,000 steps a day or the #1 resolution – to Lose Weight or Be Healthier, often ends up unachieved. What starts out with so much enthusiasm at the beginning of the year, general fades by February or March. We see it all the time; the health clubs are crowded so you wait in line for the treadmill or stationary bike and the exercise classes are full.

Unfortunately by February and definitely by March the health club is almost empty. Why do we see this? What happened? Did everyone just give up on all those resolutions? Did they decide losing weight or being healthier isn’t important? Of course not! They likely forgot the definition of resolution: “The act of analyzing a complex notion into simpler ones”.

We have to be SMART about our resolutions in order to achieve them. Like everything we do there are steps to achievement.

group exerciseSMART: Specific, Measurable, Attainable, Realistic/Relevant and Time Bound

Here is an example. You resolve to Change your Diet to Be Healthier:

Specific: What about your diet do you want to change or improve? Decide what this means for you. It could mean:
• Cut back on portion sizes
• Eat less processed food
• Eat out less often
• Eat less fast food
• Eat more vegetables and/or fruit?

Then state exactly what you want to change. For example:

“I will switch my chips at lunch for vegetables”.

“I will eat fruit versus something sweet/candy for a snack.”

Measurable: Give your goal a number value. For example,

“Daily, I will consume ½ cup chopped vegetables with my sandwich.”

“I will add one extra serving of vegetables to my dinner.”

“I will bring my lunch to work three times a week.”

Attainable: Think small – one change at a time. Work on one meal at a time, one day at a time. Making more than one change every 3-4 days can become overwhelming which can lead to all good intentions being abandoned.

Realistic: Honestly ask your self – Can I do this? And, state your change, your new habit in a positive manner. For example:

berries2“I am going to eat one piece of fruit once a day for lunch or afternoon for a snack instead of chips or cookies.”

“I am going to add one new vegetable weekly.

“Every week I am going to experiment with one new vegetable preparing it in different ways to see how many ways I can enjoy it.”

Time Bound: Set a firm time limit to achieve a goal and gauge your progress. For instance, consider making one change a week. You could keep a food log for one week to check your progress. When you have accomplished the initial goal then set a new goal to building on the one you have accomplished.

Changing one’s lifestyle is a journey and must be treated like a long term adventure. Breaking down a goal into manageable parts makes it easier to see progress and stay motivated. It also allows to adjustments when necessary.

Be SMART and have a Happy New Year!

Free Weight Loss Seminars

Obesity is a significant problem in South Carolina. With the 4th highest obesity rate in the nation, statistics show that one out of every three South Carolinians is obese. The New Year is the perfect time to think about losing weight and being healthy. To help, the South Carolina Obesity Surgery Center, a Lexington Medical Center physician practice, will host a series of seminars in January to inform our community about weight loss surgery options.

The seminars will be on Thursday, January 8 and Saturday, January 10 at 9:00 a.m. and on Tuesday, January 20 at 6:00 p.m. inside Lexington Medical Park 2, Suite 430, on the Lexington Medical Center campus in West Columbia. There will also be a seminar in Florence on January 29 at 6:00 p.m. at the Hilton Garden Inn. Attendees will learn about weight loss surgery including the risks and benefits. To register for the seminar, please call 866-560-4415.

scale and tapeThe South Carolina Obesity Surgery Center offers a comprehensive weight management program with all the resources to ensure successful weight loss. It is the longest standing American College of Surgeons Bariatric Center of Excellence in South Carolina. A dedicated team of highly skilled surgeons, nutritionists, nurses and other caregivers who understand obesity and weight loss surgery deliver care that addresses every aspect of obesity and its related health conditions in a caring and supportive environment.

While eating a balanced diet and exercising will help us lose weight, many people need some extra assistance. The South Carolina Obesity Surgery Center offers several minimally invasive surgical options for weight-loss patients. Each of the procedures involves creating a smaller stomach pouch for the patient. By doing so, the patient feels full after eating a smaller amount of food. Over time, they take in fewer calories and lose weight. With a comprehensive team of clinicians, the physician practice also teaches people how to eat properly – leading to a lighter, healthier future.

The South Carolina Obesity Surgery Center recently celebrated its 10th anniversary. The first practice in the Midlands to offer bariatric surgery, its physicians have performed more than 5,200 surgical procedures. That’s more than any other program in South Carolina.

For more information on weight-loss options, visit SCObesity.com. You can learn more about weight-loss surgery, read a blog with health tips and calculate your BMI. And visit the South Carolina Obesity Surgery Center on Facebook for nutrition tips and healthy recipes.