Download 448 total pounds lost University of Michigan

University of Michigan
C. S. Mott Children’s Hospital
Pediatric Comprehensive Weight Management Center
Michigan Pediatric Outpatient Weight Evaluation and Reduction Program
Welcome to MPOWER!
The MPOWER team welcomes
Melissa
Ashley
Vincent
Tina
We’re glad to have you in our program and look
forward to working with you!
Pediatric
Comprehensive
Weight
Management
Center
Team
Susan Woolford, MD, MPH
Pediatrician and Medical Director
Rachel Berent, LMSW
Clinical Social Worker
Pamela Galofaro, PA-C
Physician Assistant
448
total pounds lost
by patients in the
MPOWER program
Catherine Kraus, RD, MEd, CHES
Dietitian, Sr.
Chrissy Robert, MS
Exercise Physiologist
Bethany Sallinen, PhD
Psychologist
Joanne Esch
Administrative Assistant, Sr.
March, 2008 * Volume 1 * Issue 5 * Pediatric Comprehensive Weight Management Center
Weight Watcher Deviled Eggs
8 eggs - cooked
8 ounces plain nonfat yogurt
1 Tablespoon sweet pickle relish drained
1 tablespoon Dijon mustard - country
style
1/8 teaspoon salt
1/8 Tablespoon white pepper
paprika
Slice eggs in half lengthwise, and carefully remove yolks from 8 egg halves; mash yolks
in a bowl. Discard remaining 8 yolk halves.
Finely chop 4 egg white halves, and add to the mashed yolks. Set aside remaining 12
egg white halves.
Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch
thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into yolk
mixture, using a rubber spatula. Add relish and next 3 ingredients, and stir well.
Spoon about 1 tablespoon yolk mixture into each egg white half. Cover and chill 1 hour.
Sprinkle with paprika.
Each serving is 1 filled egg half.
Per serving: 57 Calories (kcal); 3g Total Fat; (48% calories from fat); 5g Protein; 2g
Carbohydrate; 125mg Cholesterol; 100mg Sodium Food Exchanges: 0 Grain (Starch); 1/2
Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
WW Points: 1 pt.
. WW Points: 1 pt.
Healthy Green Bean Casserole
1 can (10 ¾ ounces reduced-fat cream of mushroom soup
½ cup fat-free sour cream
¼ cup fat-free milk
1 ¼ pounds green beans, cut into 1-inch pieces, cooked until crisptender
½ cup canned French-fried onions
Mix soup, sour cream and milk in 2-quart casserole; stir in beans.
Bake uncovered, at 350 degrees until mixture in bubble, about 45 minutes.
Sprinkle onions on top during last five minutes of baking time. Makes 6 servings.
Per serving: 81 calories, 2.9 grams fat, 11.6 grams carbohydrates, 3 grams protein, 172 mg.
sodium.
March, 2008 * Volume 1 * Issue 5 * Pediatric Comprehensive Weight Management Center
Wean the Screen by
Rachel Berent, LMSW
To lose weight, you need to burn calories. And in order to burn calories, you need to get active.
A common challenge to being more active is the problem of screen-time. Screen-time refers to
time spent watching television, playing videogames, or using the computer. These activities
are all sedentary, which means they require very little energy.
According to the American Academy of Pediatrics (AAP), children who watch excessive
amounts of television are more likely to be overweight. Therefore, the AAP recommends that
children over 2 should have no more than 2 hours of screen-time per day;
and no more than 1 hour of screen-time per day, if they need to lose weight.
To lose weight, people need to consume fewer calories and burn more energy. During screenactivities, you use little energy and you are more likely to engage in mindless eating.
It is extremely important that you limit your screen-time to no more than 1-2 hours per day.
You have probably noticed that you are more likely to watch television or play on the computer
when you are bored. To overcome this, you will need to identify other activities that you can
do in your spare time.
Since we want you to create healthy lifestyle changes that LAST,
these should be activities that you enjoy. Ideally, these will be things
where you GET UP and GET MOVING, like playing sports, dancing,
skating, biking, walking your dog, swimming, etc. However, even
pastimes that are not as active are beneficial, because they tend to
occupy your mind and energy so you are less likely to engage in
mindless eating. For example, you can play an instrument, knit a
sweater, or put a puzzle together. Painting, playing with clay, building things, teaching your
dog a new trick, learning a new language and even singing are also great alternatives.
For an extra star in your passport, create a list of at least 10 activities that are healthy
alternatives to watching television or playing on the computer. You can turn them into
me at your next session.
Support Figures:
You play a crucial role when it comes to limiting screen-time. Here’s a list of 5 things
that you can do:
 Set and enforce a 2 hour (or less!) daily screen-time limit.
 Remove TVs and computers from bedrooms.
 Do not allow family members to eat while engaging in screen activities.
 Help your child to make a list of alternative activities that they enjoy.
 Be a good role model!
March, 2008 * Volume 1 * Issue 5 * Pediatric Comprehensive Weight Management Center
Skill Building: Planning Ahead and Scheduling
Do you ever find yourself thinking that there is not enough time in the day to
accomplish everything you need to do? Developing good time management and
planning skills can help you get more done during the day, feel calmer, and
assist with your weight loss efforts.
Participation in MPOWER requires planning. To get
started, here are some questions to ask yourself:
• How can I keep track of my appointments?
• When will I attend group exercise sessions?
• When will I fit in exercise on non-group
exercise days?
• What will I do for exercise?
• How can I plan ahead for healthy meals and
snacks?
Just as teenagers have schedules at school, time outside of school needs to be
structured in a similar way so that important goals can be met. This week I
challenge you to start scheduling exercise.
Steps for Scheduling Exercise:
Step 1: Determine what time of day is best for you to exercise. Perhaps before
school, after school, before dinner, etc.?
Step 2: Write down the days and times you
commit to exercise. Record it on your calendar or
create a chart and hang it on your refrigerator.
Choose what will work best for you, but write it
down somewhere and hold yourself accountable.
Step 3: What will you do for exercise?
Remember to choose something fun and
enjoyable. Always have a back-up plan for
exercise that you can do by yourself if no one is available to exercise with you!
Step 4: Follow through with your plan to exercise. Have fun!
March, 2008 * Volume 1 * Issue 5 * Pediatric Comprehensive Weight Management Center
Nutrition
Fact vs. Fiction
It has never been easy to sort through the facts and myths about food; and marketing ploys,
clever phrases, wishful thinking, pseudo-science, media hype and celebrity testimonials don’t
help. Here are some common and enduring food myths:
Myth: Fresh fruits and vegetables are healthier than frozen or canned.
Fact: Research shows frozen and canned foods are as nutritious as fresh. In fact, since
lycopene is more easily absorbed in the body after it has been processed, canned tomatoes,
corn and carrots are sometimes better nutrition choices.
Myth: Body weight is a reliable indicator of a healthful diet.
Fact: No two people have the same body composition. The measure of a person’s diet and
your overall health is a combination of factors, including weight.
Myth: Eating carbohydrates causes weight gain.
Fact: Calories cause weight gain. Excess carbohydrates are no more fattening than calories
from any source. Despite the claims of low-carb diet books, a high-carbohydrate diet does not
promote fat storage by enhancing insulin resistance.
Myth: Eating just before bedtime is fattening.
Fact: What you eat, not when, makes the difference; calories have the same effect on the
body no matter when they are consumed. Evidence does suggest that eating regular meals,
especially breakfast, helps promote weight loss by reducing fat intake and minimizing
impulsive snacking.
Myth: Eating sugar causes diabetes.
Fact: Diabetes is caused by a lack of insulin in the body. Since foods that are high in sugar are
often high in calories, overeating those foods can lead to weight gain. Research shows people
who are overweight and obese are at increased risk for diabetes.
Myth: Occasionally following a fad diet is a safe way to quickly lose weight.
Fact: Many fad diets are developed by people with no science or health background so some
fad diets can even be considered harmful to people with certain health problems. When trying
to lose weight, consult a Registered Dietitian (RD).
March, 2008 * Volume 1 * Issue 5 * Pediatric Comprehensive Weight Management Center
Pediatric Comprehensive
Weight Management Center
1924 Taubman Center
1500 E. Medical Center Dr.
Ann Arbor, MI 48109-5318
Phone: (734) 615-3829
Fax:
(734) 936-6897
E-Mail:
[email protected]
Website:
www.med.umich.edu/mpower
Activities that burn 100
calories TODAY!
60 minutes of grocery shopping
30 minutes of playing ‘fetch’
with your dog
30 minutes of gardening
30 minutes of washing a car
20 minutes of shoveling snow
30 minutes of vacuuming
20 minutes of stretching
60 minutes of cooking and
washing the dishes
60 minutes of piano playing
Fun Food Fact
All potatoes are not created equal. A medium serving of french fries
from a fast food restaurant contains 350 calories and 16 grams of
fat. A medium-sized baked potato contains 132 calories and 0
grams of fat.
University of Michigan
MPOWER
1924 Taubman Center
1500 E. Medical Center Dr
Ann Arbor, MI 4810-5318
March, 2008 * Volume 1 * Issue 5 * Pediatric Comprehensive Weight Management Center