BUDDY BULLETIN May June

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1 BUDDY BULLETIN May June SUPPORT GROUP All groups meet at 6:30 pm in Bldg C, Rooms A, B and C. Thursday June 19 Tuesday June 24. As requested, Cathy, RD will discuss ways to keep you healthy including Nutrition by the Numbers. Tuesday July 8 Thursday July 17 Tuesday July 22 Tuesday August 12 THE CHEC Salem Health s Community Health Education Center is the place to be this summer. Family Fun Night on Friday July 18 and Friday August 15 from 5-6 pm is a chance to share activities and healthy foods the whole family will love. Participate in the 5210 program and win prizes! This is free but call to register. Cardiologist Priya Kinsal, MD, will show how healthy and delicious seasonal eating can be on Wednesday July 23 in her New You Cuisine class and Chef Robert Palomo will Get Your Grill On, Wednesday August 6. There is always a dietitian at CHEC cooking classes to answer questions and explain how the menu can be easily adapted for weight loss surgery patients. All classes are from pm and cost $15. Visit salemhealth.org/chec or call for more information. Failure is an opportunity to begin again. 1

2 ****************************************************************************** MyCHART DOES NOT HAVE THE CORRECT TIME for your visits with us. Please be kind to your surgeons and fellow patients and arrive at the time in your reminder call. The time in MyChart is when you see your surgeon. It does not allow for registering you, taking your vitals, updating medications and, after surgery, nutrition education. We want to respect yours and our surgeons time. So please arrive at the time in your reminder call. Thank you so much for your help with this. ****************************************************************************** TRY THIS AT HOME Egg frittatas are the Italian, crustless version of quiches. Thanks to skinnytaste.com for this easy, inexpensive solution for any meal. For breakfast, serve with berries or other fruit. For dinner, enjoy with a salad. For step by step photos for this recipe, visit skinnytaste.com. You ll also find lots of other healthy recipes and menu ideas. Bell Pepper and Potato Frittata 4 thin slices green bell pepper, sliced into 1/4-inch thin slices crosswise 4 large eggs 4 large egg whites Pepper, to taste 1 teaspoon olive oil 1/4 cup minced shallots 1 (7 oz) medium unpeeled Yukon Gold Potatoes, diced into 1/2-inch pieces 1/4 tsp garlic powder 1/4 tsp paprika Preheat the oven to 400 F. Crack the eggs and egg whites into a large bowl. Add fresh cracked pepper and beat until blended. Heat a 10-inch nonstick oven safe skillet over medium heat. Add the oil and shallots to the pan and cook until golden, 2 to 3 minutes. Add the potatoes, season with garlic powder, paprika and black pepper. Cover and cook the potatoes over medium-low heat, stirring occasionally, until crisp and tender, about 12 to 15 minutes. Pour the egg mixture into the skillet. Carefully arrange the bell peppers on top to create a shamrock pattern if desired. Reduce the heat to low and cook until the edges are set, 6 to 8 minutes. Transfer the skillet to the oven and bake until the frittata is completely set and cooked through, 8 to 10 minutes. Remove from the oven and transfer onto a large plate. Cut into 4 wedges and serve Servings: 4 Size: 1/4th Calories: 144 Fat: 6 g Fiber: 1 g Protein: 11 g Cholesterol: 186 mg 2

3 HOW SWEET IT IS: What You Need to Know About Sugar Substitutes Name Common Name Features Other Aspartame NutraSweet, Equal 180x sweeter than sugar Made from two amino Not for people with PKU acids Cannot be used in cooking Absorbed but used in such small amounts its calories are negligible Saccharin Sweet N Low, 300x sweeter than sugar Sugar Twin Limited FDA approval in beverages & some processed foods May be used in cooking No calories Sucralose Splenda 600x sweeter than sugar Combines sugar with 3 May be used in cooking chlorine molecules No calories Splenda Brown Sugar has sugar Stevia Truvia, PureVia x sweeter than sugar Extract of Stevia plant Sweet Leaf, FDA approval for Rebiana only, OnlySweet, a highly purified form of the plant Sun Crystals, May be used in cooking but has Stevia in the Raw unsatisfactory results No calories but may be combined with bulking agents that do 3

4 Sugar alcohols, with names like mannitol, sorbitol and xylitol, get their name from their chemical structure; they do not contain alcohol. They are used in sugar free foods like cookies, chewing gum, hard candy and chocolate because they have calories per gram compared to 4 calories/gram of sugar. Foods labeled sugar free or no added sugar will list sugar alcohol separately under the nutritional information. Since half the sugar alcohol content is actually absorbed and digested, count as carbohydrate only half the grams shown on a label. Sugar free by other names: non-nutritive sweetener low calorie sweetener no calorie sweetener artificial sweetener Evaporated cane juice is sugar! And what about Agave? Agave comes from the same plant used to make tequila and while its sweetening properties are touted as being natural, it is processed just like other sugars and is no better than other sugars ( natural is not legally defined by U. S. food regulators so it can mean anything or nothing). Many food processors add other ingredients to agave so the product in stores is usually not 100% agave. The core of the agave plant contains aguamiel or honey water, the substance used for syrup production. Processing the aguamiel yields either a dark amber or light color nectar. The light colored nectar is a popular sweetener for energy drinks and teas; the dark nectar can be used like maple syrup. Agave and agave nectar have 4 calories/gram, the same as sugar. Because it is mostly fructose, agave is 1.5 time sweeter than table sugar, so there can be fewer calories for the same level of sweetness. Agave does have a slightly lower glycemic index than sugar due to glycemic index measuring only glucose content. Agave nectar has more fructose than glucose. The American Diabetes Association places agave in the same group with sugar, honey, brown sugar, molasses, fructose, maple sugar and confectioner s sugar that should be limited in healthy diets. And luo han go? Better known by its trade names, Nectresse and Purefruit are made from monk fruit, a plant native to China. It grows on a vine and is collected as a round green fruit. The fruit turns brown when dried. The US Food and Drug Adminstratin granted this sweetener Generally Recognized as Safe status in It is similar to stevia in sweetness times sweeter than sugar. It has no calories and will not raise blood sugar. From webmd.com, nutrition411.com and Center for Science in the Public Interest 4

5 FUN WITH FRIENDS AND FAMILY Here are the summer Sunday Strolls planned by the Willamette Wanderers, the local Volkwalk group. There is never a fee for Volkswalk events and you do not have to be a member to participate. Visit for details or call June 8, 5:00 PM Wanderers Sunnyslope Walk, Rated 2B Enjoy a 5K or 10K with some ups and downs, but only one short hill. Walk on a trail designed by a local resident in the Sunnyslope area of South Salem. See beautiful homes surrounded by parks, shade trees, hidden paths and great views. Walk through the beautiful Belcrest Memorial Cemetery. Sign in begins at 4:45, Roth's Fresh Market, 4555 Liberty Road, South Salem. June 29, 5:00 PM Fitwalkers Brownsville Walk, Rated 2B Join the Albany Fitwalkers for a walk through Historic Brownsville, first settled in Go through Pioneer Park and the charming downtown streets where "Stand By Me" was filmed. Visit the Linn County Museum and the Moyer House while you are there. 3K option to Pioneer cemetery. July 13. 5:00 PM Wanderers Five Parks and a River in Keizer, Rated 1A The walk starts at Keizer Rapids Park, 1 1/2 miles to the west on Chemawa from River Road. New 10K route goes through 4 Keizer parks and 1 Salem park, with 4 parks by the Willamette River. 5K route goes to 2 river parks. Both routes go through attractive residential neighborhoods. July 20, 5:00 PM Fitwalkers Walk in Jefferson, Rated 1B Walk in small friendly town known as the Mint Capital of the World and the Frog Jumping Capital of Oregon. The walk will go through residential neighborhoods, up a gravel road to a pioneer cemetery that overlooks farm fields. Walk across the Santiam River on the Jacob Conser Bridge. August 10, 5:00 PM Wanderers Governor s Mansion, Rated 1A The route follows city sidewalks and paved paths with one hill. The 10km passes the Capitol grounds, Willamette University, the Governor's Mansion, tree shaded parks and the county courthouse. The 12KM option includes a cemetery. A 6KM route is available but doesn't go to the Capitol/University. has the latest on other walks and all the upcoming runs such as the 42 nd annual Monmouth (very) Mini Marathon (2.6 miles) on the 4 th of July. Silverton hosts the Homer Classic on Sunday August 3 and Bush s Pasture Park is the place to be every Thursday evening in August for runs for all ages from six and under to adult. ates Home Davenport ****************************************************************************** So we can devote our attention to you and our other patients when you re with us, please make child care arrangements for your young children. We cannot be responsible for the safety of your children. ****************************************************************************** 5

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