UI Health Bariatric Newsletter


Bariatric Newsletter

Staying on Track with Exercise

Happy New Year! Don't let the cold weather fool you; January is a better time than ever to get on track with your exercise. After diet, exercise is the next most important lifestyle behavior for meeting your weight loss goals (and that's why your dietitians and doctors always ask you about your exercise!).

Benefits of exercise, aside from weight loss, include stronger muscles, bones, and lungs, lower blood pressure, better blood glucose control, increased energy, better sleeping patterns, and reduced stress. 

How Often Should I Exercise?
The Department of Health and Human Services recommends 150 minutes per week. That's just 30 minutes, 5 days per week. If you can't commit to 5 days per week, try to make your workout sessions longer than 30 minutes. 

What Exercises Should I Do?
It's up to you. It's important that you do exercises you enjoy, or you're not going to want to do it (for example, if you hate riding a bike, try something else like a boxing class!). Try to get combinations of cardiovascular exercises and strength training. Examples of cardiovascular exercises include walking outside or on the treadmill, elliptical machines, stairmasters, biking, or aerobic/dance classes (either in-person or on a workout DVD).

For strength training, you may want to meet with a personal trainer first if you are not familiar with it. Form is important! You can gain strength by using body weight, free weights, weight machines, or bands. If you don't have weights at home, use cans of food or water bottles!

What If It's Cold/Raining Outside?
Did you know that you can walk inside your house? Type "Walk Away the Pounds" into your search engine (such as Google), and you'll find free walking videos that can give you a good workout without going outdoors. Also look for dancing videos, strength training videos, or anything else online that you would find interesting and fun!

Look here for more info on exercising for bariatric surgery patients.


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Feb 7th @ 5:30pm
Topic:  Weight Re-Gain After Surgery: What to Do
Speaker: Alison Newman, Ph,D., ABPP

Mar 7th @ 5:30pm
Topic:  Stage 5 Diet: Lifelong Changes
Speaker: Zahra Kasza, MS, RD, LDN

Apr 4th @ 5:30pm
Topic:  Bariatric Surgery: Shortcut to Thinness and Good Health or Serious Lifelong Commitment?
Speaker: Antonio Gangemi, MD
Location of Support Group:
UI Health Main Hosptial
1740 W. Taylor
Room #1135

Recipe Corner

Easy No-Noodle Lasagna 
 Adapted from
1 pound lean ground beef (or turkey)
3/4 teaspoon seasalt
1/4 teaspoon baking soda
1 medium zucchini, diced
1 cup sliced mushrooms
1 jar of your favorite spaghetti sauce (RD tip: look for sauces with <5 gm sugar)
1 large egg
1 15-ounce container part-skim ricotta
1/4 cup freshly-chopped flat leaf parsley
1/2 cup parmesan cheese
2/3 cup grated part-skim mozzarella 

  1. Preheat oven to 325 degrees. Spray a deep 8 x 10-inch baking dish with vegetable oil cooking spray.
  2. Toss beef (or other meat) with 1 tablespoon water, salt, and baking soda in a bowl until thoroughly combined. Set aside for 20 minutes. 
  3. Brown the meat in a large non-stick skillet over medium-high heat and drain fat from the pan. Add zucchini and mushrooms and cook until vegetables have softened. Stir in sauce, reduce heat, and simmer while preparing ricotta. 
  4. Combine egg, ricotta, parsley, and half the parmesan in a bowl and mix well. 
  5. Spoon the meat sauce into the bottom of a baking dish. Add the ricotta mixture by large spoonfuls over the meat. Scatter the remaining cheeses over the top.
  6. Bake 25 to 35 minutes- it should be bubbling around the edges, and top should be lightly browned. Let stand for at least 5-10 minutes before serving. 

The University of Illinois Hospital & Health Sciences System
1740 West Taylor Street 
Chicago, IL 60612

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The University of Illinois Hospital & Health Sciences System · 1740 West Taylor Street · Chicago, Il 60612 · USA

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