Bariatric Newsletter

U L Y

2016

National Park & Recreation Month

INSIDE THIS ISSUE:
Introduction

Park Resources

Article:
Parks Are the
Best Medicine

Article:
3NutsOne of
the Most Healthy 4
Foods
Recipe:
Grilled Avocado
and tomato with
Pine nuts

Recipes:
Almond Chicken
Salad

Peanut Butter
5
Banana Smoothie
Support Group
Meetings

July is the perfect time to highlight

all the benefits parks and
recreation provide from
providing us places to get fit and
stay healthy to fostering new
relationships and forging a
connection with nature. Parks are
beneficial for both physical and
mental health, and can increase the
quality of life in general. As the
weather continues to be nice and
the daytime is extended to its max,

there is no
excuse for
you not to
visit and
enjoy the
local park and
recreation
center.
This July, discover your super
powers at your local parks and
recreations!

Where to Find a Park Nearby?

Michigan has 6 state forests, 4 national parks and 97 state parks, many
more metro and local parks! You are never more than half an hour from
a Michigan state park, state forest campground or state trail system.
Heres just a few local to Ann Arbor:

Delhi Metropark, Ann Arbor

Gallup Park, Ann Arbor
Rolling Hills Water Park, Ypsilanti
Lower Huron Metropark, Belleville
Maybury State Park, Northville
Hudson Mills Metropark, Dexter
Huron-Clinton Metropark, Brighton
Kensington Metropark, Milford

Find links to all the national parks and state parks in the Michigan website:
http://www.michigan.org/, under Play -> Outdoor -> Nature & Park.

PAGE 1

Parks are the Best Medicine

Parks: A Resource for Mental Health

Parks as medicine is not a new

concept. Frederick Law
Olmsted, the noted landscape
architect of the 19th century,
strongly believed that parks
could improve people,
particularly their health. He
noted that overexposure to
certain aspects of city life led to
nervous tension, over-anxiety,
hasteful disposition, impatience
[and] irritability. Olmsted firmly
believed that the green spaces in
parks could benefit both physical
and mental health. But, while the

Excerpts taken from a

June 2016 article in Parks
& Recreation magazine.
Written by Zarnaaz
Bashir, MPH, Vice President of Strategic Health
Initiatives for the National
Recreation & Park
Association.

connection between parks

and health was evident, the
field of medicine traditionally
focused on training physicians
and healthcare providers to
diagnose and treat not
prevent disease and illness.
Over time, many healthcare
providers lost sight of the
benefits of parks as
medicine, but, today, a
growing body of research is
producing evidence that parks
really are some of the best
medicine there is.

Prescribing parks as medicine is rapidly increasing

across the United States as it is being recognized by the
medical community as a low-cost intervention that utilizes a known, generally trusted and accessible resource
parks to influence positive health outcomes. National medical organizations are supporting this notion
as well. The American College of Preventive Medicine
(ACPM) launched a Lifestyle Medicine curriculum for
medical professionals that promotes healthy lifestyle
behaviors (physical activity, nutrition, etc.) as a means
of preventing and treating chronic diseases.

The beauty of parks is that

there is such incredible motivation to move. For exercise to be
a realistic alternative to the
couch, it has to be enjoyable.
-Dr. David Sagbir

PAGE 2

one of the most HEALTHY foods

OVERVIEW
Nuts have always been emphasized as a good source of protein, and also have many other
health benefits that are not always recognized. Nuts are loaded with heart-healthy fats and a
mix of valuable vitamins and minerals. Given their nutrient profile, nuts are associated with a
lower risk of coronary heart disease and lower blood LDL levels (the lousy type of cholesterol
levels). Nuts also have a very low glycemic index, meaning the carbohydrates in them take
longer to metabolize, which make them a good choice for patients with insulin resistance. Due
to their nutrient density, one serving of nuts is considered to be one-quarter cup. More than
that can lead to excess calories in the diet.

ALMONDS - 1/4 cup is 206 calories and 7.6g protein

If you avoid dairy, calcium-rich almonds are a good choice to
get more of this bone-building mineral. Almonds are also
high in vitamin E, a nutrient which helps to improve the
condition and appearance of your skin.

PECANS - 1/4 cup is 171 calories and 2.4g protein

Heart-friendly pecans are packed with plant sterols, valuable
compounds that are effective at lowering cholesterol levels.
Pecans are also antioxidant-rich which helps prevent the
plaque formation that causes hardening of the arteries.
They're rich in oleic acid, the healthy fat found in olives and
avocado. As a good source of vitamin B3, pecans are the
perfect option if you're fighting fatigue because this vitamin
helps us access the energy in our food.

PISTACHIOS - 1/4 cup is 174 calories and 6.6g protein

Being especially rich in vitamin B6, which is important for
keeping hormones balanced and healthy, pistachios are a
good option for those with hormonal issues. They're the
only nut to contain reasonable levels of lutein and
zeaxanthin, two antioxidants that play an important role in
protecting the eyes. Pistachios also contain potassium and
fiber - in fact a 30g serving has more than three times that
supplied by the equivalent weight of plums.
PAGE 3

Nutrient Information
from CalorieKing.com

continued...
WALNUTS - 1/4 cup is 163 calories and 3.8g protein
Their superior antioxidant content means walnuts are useful in
the fight against cancer. They're also a good source of monounsaturated, heart-friendly fats, and studies show they help to
lower the bad form of cholesterol (LDL). In addition, they're
rich in omega-3, so they're a great alternative if you don't eat
oily fish.

BRAZIL NUTS - 1/4 cup is 218 calories and 4.8g protein

Ideal for those with low thyroid function, Brazils are a good
source of the mineral selenium, which is needed to produce
the active thyroid hormone. Selenium also supports
immunity and helps wounds to heal. You only need three or
four Brazil nuts a day to get all the selenium you require.

MACADAMIAS - 1/4 cup is 240 calories and 2.6g protein

With one of the highest fat contents, macadamias are often
used to add flavor and texture to dishes, and works well in
both savory and sweet recipes. Although high in fat, they do
supply good levels of the healthy mono-unsaturated variety.
They're a rich source of fiber and make a useful contribution
of minerals including magnesium, calcium and potassium.

Grilled Avocado and Tomatoes, with Pine Nuts

Makes 4 servings

PAGE 4

Ingredients:
3/4 cup olive oil (for grilling)
16 basil leaves
Ripe beef-steak tomatoes, halves
and seeded and finely diced
1/2 small red onion
2 ripe Hass avocados, halved,
peeled and pitted
1/4 cup pine nuts, lightly toasted
1/4 cup cotija cheese, grated
Salt and black pepper

Recipe found on foodnetwork.com

Directions:
1. Combine oil, basil, salt and pepper in a blender and
blend for 1 minute. Strain into a bowl, discard solids
2. Combine tomatoes and onion in a bowl, season with
salt and pepper.
3. Heat grill to medium heat. Brush avocado with oil on
grill and season with salt and pepper. Grill cut side
down until lightly golden brown, about 2 minutes.
Remove to a platter, cut side up.
4. Place some of the tomato mixture on top of each
avocado, sprinkle with the pine nuts and cheese.
Garnish with basil leaves.

Almond Chicken Salad with Asparagus

Recipe found on Sparkpeople.com
Makes 4 servings

Per Serving

Ingredients:

2 cups asparagus tips,

diagonally cut
1/2 cup plain, non-fat yogurt
1 tsp. curry powder
1 tsp. fresh lemon juice
1/4 tsp. salt
1/8 tsp. fresh ground pepper
12 oz. cooked skinless, boneless
chicken breast, chopped
1/2 cup red bell pepper, seeded
and chopped
1/4 cup fresh cilantro, chopped
2 Tbsp. sliced almonds, toasted
Spinach leaves

Calories: 162 kcal

Protein: 24 grams

Fat: 4 grams
Carbs: 8 grams

Directions:
1. Steam asparagus for 2 minutes
or until crisp-tender.
2. In a medium bowl, whisk
together the yogurt, curry,
lemon juice and salt.
3. Add asparagus, chicken, bell
pepper, cilantro, almonds
and toss to coat.
4. Serve over spinach.

Recipes
Peanut Butter Banana Smoothie
Recipe found on Sparkpeople.com
Makes 2 servings

Ingredients:

Double the
protein: Add a
scoop of vanilla
protein powder
and increase protein per serving to
20 grams!
PAGE 5

Per Serving
Calories: 198 kcal
Fat: 9 grams
Protein: 10 grams
Carbs: 21 grams

1/2 cup low-fat plain or vanilla yogurt

1 medium banana, quartered
2 Tbsp. peanut butter
1/2 Tbsp. honey
1/2 cup not-fat milk
1/4 cup ice cubes (optional)
Directions:
Pure all ingredients in a blender until
smooth.

July Support Group Meetings

Saturday,
July 9

10amNoon
Neuropsychology

School of Public Health Student Presentation with Julie Jing,

followed by Instructor-led Open Discussion

Monday,
July 11

10amNoon
Neuropsychology

Importance of Taking Supplements after Surgery and Product

Sampling with Nadea Minet from Celebrate Vitamins.

Thursday,
July 28

6pm8pm
Dominos Farms

Ask the Surgeon with Dr. Oliver Varban, bariatric surgeon,

followed by Instructor-led Open Discussion

Please Note:
The support groups held at the Neuropsychology Building are at 2101 Commonwealth Blvd, Suite C. Park

on the north side of the building. Please follow signs to the conference room once inside.

The support groups held at Dominos Farms are in Lobby G, MEND large conference room. There is no

exterior sign for Lobby G! Park in lobby H and take stairs/elevator down 1 level. This is a long walk and
there are no wheelchairs available in lobby H. Follow signs once inside the building to the conference room.

Doors open 15 minutes prior to the meeting, to allow staff time to set-up. Please do not arrive earlier than
that time. There is limited space and we are unable to pre-register participants unless noted. Also, please do
not bring children. If you are pre-op and fulfilling your 2 required meetings, you must attend the entire 2 hour
session. Please print your legal name on the sign-in and sign-out sheets.
References:
Page 2: Zarnaaz Bashir, Parks Are the Best Medicine. Retrieved June 20th, 2016 from http://www.parksandrecreation.org/2016/June/
Parks-Are-the-Best-Medicine/
Page 3-4: Kerry Torrens, The Health Benefits of Nuts. Retrieved June 20th, 2016 from http://www.bbcgoodfood.com/howto/guide/
health-benefits-nuts
Page 4: Grilled Avocado and Tomatoes, with Pine Nuts Recipe found http://www.foodnetwork.com/recipes/bobby-flay/grilled-avocadoand-tomatoes-basil-oil-and-cotija-cheese-with-pine-nuts-recipe.html
Page 5: Almond Chicken Salad Recipe found https://recipes.sparkpeople.com/recipe-detail.asp?recipe=169
Page 5: Peanut Butter Banana Smoothie Recipe found https://recipes.sparkpeople.com/recipe-detail.asp?recipe=106

Visit Our Website at:

www.med.umich.edu/
bariatricsurgery

Contact Us:

Contributor:

Adult Bariatric Surgery Program

Julie Jing, UMHS School of

Public Health Intern

Dominos Farms, Box 424

24 Frank Lloyd Wright Drive
Ann Arbor, MI 48106
Check out CTools
for more info!

Phone: (734) 936-5738

Fax: (734) 232-1241

Issue Editors:
Darlene Bellers, MS, RD
Amy Lockwood, MPH, RD