bariatric beat Mount Sinai's Bariatric Nutrition & Health Monthly Newsletter

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1 Issue 12 - June 2018 bariatric beat Mount Sinai's Bariatric Nutrition & Health Monthly Newsletter The Foods of June June marks the official beginning of summer, which is always an exciting time because of the amazing produce you can find at local farmer's markets and grocery stores. Seasonal foods are at their peak of flavor, which makes for an ideal opportunity to try a new food item if you haven't tried it before. Try adding them to salads, or throwing them on the grill this summer for a refreshing and flavorful twist on your summer menu. Arugula Apricots Asparagus Basil Beets Blueberries Broccoli Cabbage Carrots Chard Cherries Cucumbers Eggplant Fava beans Garlic Green beans Kale Herbs Kohlrabi Lettuce Melons Mint Mushrooms Onions Oregano Parsley Peaches Pea greens Peas Peppers Potatoes Radishes Raspberries Rhubarb Scallions Spinach Squash Strawberries Tomatoes Watermelon Zucchini Zucchini blossoms What's Inside? Portable Salads Recipe: Spiced Edamame Recipe: Watermelon Salsa Recipe: Coconut & Lime Pork Kebabs Recipe: Chicken & Pineapple Kebabs Supplement Spotlight Battle Ropes BURN UP TO 618 CALS PER HOUR Don't let the name scare you, battle ropes are an efficient and challenging way to get fit and burn fat. Battle ropes are thick, weighted nylon ropes that are used in sports for conditioning athletes, but are now available at most gyms. This very simple piece of equipment helps improve overall cardiovascular conditioning and balance. Rope workouts can target your arms, chest, back, shoulders, abs, legs, and help you burn 10.3 calories per minute! Start slow by doing 3 sets of 10 waves per arm. Once you build your endurance aim for minutes per session for at least 3 days/week. There are many different types of exercises that you can do with ropes that target different body parts; look for online videos or ask a trainer at your local gym to learn how. This workout can be added to your current routine, or can be alternated with cardio for maximum fat burning. 3d 3d ROPES Photo by: Men's Health CARDIO FEATURED WORKOUT

2 Page 2 - June 2018 Portable Salads It's practical, healthy, and best of all, portable! Who doesn't love a crisp salad when the weather starts to warm up? You don't have to use a mason jar (a reusable glass jar), you can use any form of food container that you prefer in any shape that is more convenient for you. The most important factor of building a portable salad is the order in which you place the different food items. Always place the heaviest items towards the bottom, and leave the lightest and most fragile foods towards the top. Add as many or as few ingredients as you like, and feel free to repeat if you love it. Go forth and salad. Infographic by: Cook Smarts

3 Page 3 - June 2018 Original Recipe & Photo by: Food Network Original Recipe: Food Network; Photo by: Anna Williams Spiced Edamame Makes 4 servings; each serving has 149 calories, 12 grams of protein, 17 grams of carbs, 5 grams of fat This delicious treat can work nicely as a snack, a side dish, or as your main protein. The wonderful thing about edamame is that they are high in protein and their mild flavor can be paired nicely with almost any vegetable. 2 teaspoons sea salt 1 teaspoon chili powder 1/4 teaspoon red pepper flakes 1/2 teaspoon dried oregano 1 (1-pound) bag frozen edamame, in the pod (green soy beans) 1. Heat the salt, chili powder, and pepper flakes in a small dry skillet over medium heat, stirring until hot and aromatic, about 3 minutes. Remove from the heat and crumble in the oregano. 2. Boil the edamame pods in salted water until tender, about 8 minutes. Drain in a colander and pat dry. Toss the edamame pods with the chili-salt and serve warm. EDAMAME, OR SOY BEANS, ARE A GOOD SOURCE OF VARIOUS MINERALS SUCH AS CALCIUM, IRON, MAGNESIUM, PHOSPHORUS, POTASSIUM, SODIUM, ZINC, COPPER, AND MANGANESE Watermelon Salsa Makes 6 servings; each serving has calories, 1-15 grams of protein, grams of carbs, grams of fat This delicious seasonal salad is a perfect dish for summer. If served with protein chips keep in mind that each serving of chips has 150 calories, 15 grams of protein, 10 grams of carbs, and 4.5 grams of fat. 1 1/2 teaspoons lime zest (from about 1 lime) 1/4 cup fresh lime juice (from about 3 limes) 1/2 packet of Splenda (or preferred artificial sweetener) Freshly ground pepper 3 cups seeded and finely chopped watermelon 1 cucumber, peeled, seeded and diced 1 mango, peeled and diced 1 jalapeno pepper, seeded and minced 1 small red onion, finely chopped 8 fresh basil leaves, finely chopped 1/2 teaspoon garlic salt Protein chips, for serving 1. Stir together the lime zest, lime juice, Splenda and 3/4 teaspoon pepper in a bowl. Add the watermelon, cucumber, mango, jalapeno, onion and basil and toss gently. Chill the salsa until ready to serve. 2. Add the garlic salt just before serving. Serve with protein chips.

4 Page 4 WARNING! DELICIOUS PARTY FOOD AHEAD Original Recipe: Food Network; Photo by: Christopher Testani Original Recipe & Photo by: Food Network Coconut & Lime Pork Kebabs Makes 8 servings; each serving has 147 calories, 18 grams of protein, 4 grams of carbs, 7 grams of fat 8 wooden skewers 1 1/2 pounds pork tenderloin, cut into 1-inch cubes 1 cup Green Thai Coconut Curry sauce 1 tablespoon vegetable oil 1 lime, cut into wedges Romaine lettuce leaves, for serving Chopped roasted peanuts, scallions and cucumber, for topping 1. Toss the pork with the coconut curry sauce. Cover and refrigerate 1 to 4 hours. 2. If you're using wooden skewers, soak them in water for 20 minutes before cooking to prevent scorching. 3. Preheat a grill to medium and lightly brush the grates with vegetable oil. Thread the pork onto eight 10-inch skewers. Grill the kebabs, turning occasionally until marked and cooked through, about 12 minutes. 4. Serve the kebabs in romaine leaves and drizzle with lime juice. Top with chopped peanuts, scallions, cucumber, and cilantro. Chicken & Pineapple Kebabs Makes 16 servings; each serving is 159 calories, 11 grams of protein, 8 grams of carbs, 9 gram of fat 1 cup sugar-free BBQ sauce 8 boneless skinless chicken thighs 1 fresh pineapple 16 wooden skewers, soaked in water for 30 minutes Extra-virgin olive oil, for brushing Kosher salt and freshly ground black pepper 1. Heat an outdoor grill or a grill pan. 2. Cut each chicken thigh into 2 pieces. Peel the pineapple and cut it into 1 1/2-inch chunks. Alternating between the chicken and pineapple, thread the pieces onto the skewers. Brush them lightly with olive oil and season them with salt and pepper. 3. Lightly brush skewers with some of the BBQ sauce. Cook them on the grill, basting regularly with the barbecue sauce, until cooked through, about 10 to 15 minutes. Serve with reserved barbecue sauce on the side for dipping. Try using a sugar-free BBQ sauce like G Hughes Smokehouse to stick to your diet.

5 Page 5 - June 2018 Supplement Spotlight Neocell Super Collagen + C Type 1 & 3 Stuff We're Lovin' Joseph Joseph 3-Piece Nesting Steam Basket Steam peas, carrots, fish or even chicken at the same time with this handy set of Steaming Pods. These pods line the edge of a cooking pot and divide ingredients, which is especially helpful when some foods have varying cooking times and stove space is limited. The BPA-free and dishwasher-safe silicone cools quickly while the perforated bottoms drain excess liquid. Joseph Joseph's 3 Piece Nest Steaming Pot Set is ideal for preparing low-fat individual meals and juicy side dishes. Summer means one thing, showing more skin. For those looking to enhance the look of their skin try using a collagen + vitamin C supplement. Collagen is a complex structural protein that maintains strength and flexibility throughout the body. As we age, collagen depletion can lead to common signs of aging in the skin, hair, nails, muscles, tendons, ligaments, and bones. Super Collagen contains clinically studied BioActive NeoCell Collagen which supports healthy collagen formation throughout the body. In clinical results, NeoCell Collagen has been shown to increase skin hydration by an average of 21% and up to 50%, with 92% of test subjects experiencing increased skin hydration and 60% experiencing firmer, softer skin. However, a supplement can only do so much, one must always hydrate adequately, eat a diet high in protein, and exercise regularly. We always want to hear what creative strategies you ve come up with to help you stay on track, send us your thoughts, topic suggestions, or questions so we can include them in next month s newsletter: verona.somarriba@mountsinai.org