Bariatric Newsletter

E P T E M B E R

2016

Introduction
INSIDE THIS ISSUE:
Introduction

Fall Color Tour

Article:
Impact of Sleep
Loss

Article:
Myths and Facts
about Sleep

SEPTEMBER IS THE TRANSITION

from summer to fall, which is the
most beautiful season in Michigan
from my personal perspective.
Stay healthy and be ready to be
amazed by the brilliant dynamic
color of leaves - from greens
gradually turn into vibrant
crimsons, oranges and golds,
finally exploding in their annual
blaze of color. Welcome the

Recipe:
Turkey Veggie
Chili

Carrot Raisin
Salad

Recap:
Conquering
Weight Loss
Plateau

Support Group
Meetings

arrival of fabulous autumn.

Our September issue focuses
on sleep-related issues, which is
an underestimated component of
health, especially
among an
overweight/obese population.
Articles discuss in detail the
physiological and cognitive impact
of sleep loss and the three most
common myths about sleep.
Turkey veggie chili and carrot
raisin salad are the highlights of
this months recipe section. Also,
a recap of our July 9th support
group meeting is included,
introducing the strategies and tips
for defeating plateaus.

Fall Color Tour

Flint - Brighton - Bloomfield Hills

Jackson - Ann Arbor - Monroe
Mackinaw City - Petoskey - Charlevoix
Grand Rapids - Grand Haven - South Haven - Kalamazoo
Saginaw - Bay City - Bad Axe - Frankenmuth
Lansing - Alma - Ionia

More information on the Michigan website:

www.michigan.org/fall-color-tours.

PAGE 1

Impacts of Sleep Loss

OVERVIEW
Sleep is a dynamic activity, during which many processes vital to health and
well-being take place. New evidence shows that sleep is essential to helping maintain mood,
memory, and cognitive performance. It also plays a pivotal role in the normal function of the
endocrine and immune systems. Studies show a growing link between sleep duration and a variety
of serious health problems, including obesity, diabetes, hypertension, and depression.

COGNITIVE PERFORMANCE
Sleep deprivation adversely affects cognition
and motor performance. One study shows
that daytime alertness and memory are
impaired by the loss of eight hours of sleep,
especially when sleep loss is sustained over a
few nights.

MOOD
It is well documented that sleep loss can
adversely affect mood. People tend to
become irritable after a night spent tossing
and turning. Medical evidence proves the
association between inadequate sleep with
anger, anxiety, and sadness.

HORMONES AND METABOLISM

Sleep is the time when the body secretes many important hormones that affect
growth, regulate energy, and control metabolic and endocrine functions. More
importantly, sleep cycle affects secretion of hormones influencing appetite and weight.

CARDIOVASCULAR DISEASE

OBESITY
Impacts of sleep deprivation on certain hormones can
affect the tendency toward obesity. Growth hormone,
which helps regulate muscle mass, is secreted during
sleep. Decreased sleep time results in a lower level of
growth hormone, which increases the tendency
toward becoming overweight and having a paunch.
Also, studies have found a correlation between
inadequate sleep and insufficient levels of the hormone
leptin, which regulates carbohydrate metabolism. Low
levels of leptin cause the body to crave carbohydrates
regardless of the amount of calories consumed.

PAGE 2

Evidence shows a relationship

between long and short term sleep
loss and cardiovascular disease,
including increased risk of stroke in
addition to other long-term health
consequences. Sleep deprivation
has been associated with a rise in
blood pressure during the night
that lasts through the following day.
People with sleep apnea are at
increased risk of hypertension, as
well as sudden death from cardiac
causes during the
night.

Myths & Facts about Sleep

MYTH: Snoring is a common problem, especially among men, but it isnt
harmful.

FACT: Although snoring may be harmless for most people, it can be a

symptom of a life threatening sleep disorder called sleep apnea, especially
if it is accompanied by severe daytime sleepiness. Sleep apnea is
characterized by pauses in breathing that prevent air from flowing into or
out of a sleeping persons airways. People with sleep apnea awaken
frequently during the night gasping for breath. The breathing pauses
reduce blood oxygen levels, can strain the heart and cardiovascular
system, and increase the risk of cardiovascular disease. Snoring on a
frequent or regular basis has been directly associated with hypertension.
Obesity and a large neck circumference can contribute to sleep
apnea . Sleep apnea can be treated; men and women who snore
loudly, especially if pauses in the snoring are noted, should
consult a physician.

MYTH: Sleep is not important. I can just get by on a few hours.

FACT: Sleep is vital to our health and well-being, and is just as important as diet and
exercise. Although individual needs may vary, adults typically need between 7 to 9
hours of sleep every night. Getting enough sleep may also be a critical factor in a
persons weight as well as energy and productivity levels. Each time you don't get
enough sleep, you add to your sleep debt, or accumulated sleep loss. You may not
be able to catch up on lost sleep. As a result, your sleep debt may make you feel
sleepier and less alert at times.

MYTH: The older you get, the fewer hours of sleep you need.
FACT: Sleep experts recommend a range of seven to nine hours of sleep for the
average adult. While sleep patterns change as we age, the amount of sleep we need
generally does not. Older people may wake more frequently through the night and
may actually get less nighttime sleep, but their sleep need is no less than younger
adults. Because they may sleep less during the night, older people tend to sleep more
during the day. Naps planned as part of a regular daily routine can be useful in
promoting wakefulness after the person awakens.
PAGE 3

Turkey Veggie Chili

Recipe found on diabetes.org
Makes 8 servings

Calories: 235 kcal

Protein: 20 grams

Ingredients:

Per Serving

1 small onion, diced

2 medium carrots, diced
1 medium zucchini, diced
1 clove garlic, minced
16 oz lean ground turkey
1 can, no-salt-added diced tomatoes
1 can, no-salt-added crushed tomatoes
1 can great Northern beans, rinsed and
drained
1 can, no-salt-added kidney beans,
rinsed and drained
1/2 tsp ground black pepper
1 Tbsp chili powder
1 tsp cumin
1 tsp garlic powder

Fat: 5 grams
Carbs: 27 grams

Directions:
1. Spray a large soup pot with cooking spray.
Add the onions, carrots, and zucchini, and
sautover medium-high heat over 3-4
minutes or until the onions turn clean.
2. Add the garlic and saut30 more seconds.
3. Add the ground turkey and cook until
brown.
4. Add the remaining ingredients. Mix well
and bring the chili to a boil.
5. Reduce the heat and simmer for 15-20
minutes

Recipes
Carrot Raisin Salad
Recipe found on tastofhome.com
Makes 4 servings

Ingredients:
2 cups shredded carrots
1/2 cup raisins
1/2 cup plain yogurt
Sunflower seeds
Other vegetables (optional), like chopped celery rib
Protein Tip: Use
Greek yogurt to
increase amount
of protein.

PAGE 4

Directions:
1.
2.
3.
4.

Combine carrots and raisins in a large bowl

Mix yogurt with sunflower seeds
Pour mixture over carrots and raisins, stir.
Chill until serving time

Support Group Recap:

Conquering Weight Loss Plateaus
Weight loss plateaus are discouraging, but are a common phase in many
weight loss journeys. In one of the July support group meetings, we
talked about tips and strategies to defeating the dreaded plateau. Keep
reading for a recap of the topic discussed!

A plateau is often a sign that

something needs to change!

THREE STEPS TO TAKE TO DETERMINE WHAT NEEDS TO CHANGE:

1.
2.
3.

Reassess your habits: Track foods/beverages and exercise/physical activity for 7 days.
Identify the behavior that needs change: Pick up one tip (see below) that fits your
own situation
Start changing and keep working at it: Take actions immediately and dont give up!
Many plateaus can take weeks to overcome. Keep adding changes and stick with them, even
when the scale begins to move.

FIVE STRATEGIES FOR CHANGE:

1.
2.
3.
4.
5.

Reduce Calories: If your daily intake is greater than 1200 kcal,

reduce by 100-200 kcal per day, or subtract one snack per day.
Boost your NEAT: Increase your daily activity besides
exercise, such as walking stairs instead of taking elevator,
standing while working instead of sitting, etc.
Change workouts: If you have been doing one type of
exercise for a long time, try something new or give yourself
more challenge by increasing duration, intensity or frequency
Incorporate strength training: Your muscle burns more
calories when you are at rest. Strength training is a good way to
build up muscle.
Increase calories: If your daily intake is less than 800 kcal, your
body may slow down your metabolic rate to protect yourself
(think famine effect). Try to increase your daily intake by 200
kcal, or add an additional snack during the day.

NEAT: Non-exercise
activity thermogenesis
NEAT is the energy
expended for everything
we do that is not sleeping,
eating or sports-like
exercise.
It ranges from walking to
work, typing, performing
yard work, undertaking
agricultural tasks and
fidgeting.

It is all ab

TWO TIPS TO CHANGING YOUR MINDSET:

1.
2.

out

HEALTH

Understanding realistic expectations: Your body decides how much

weight it will lose, not your brain or a BMI chart. You may have to reassess
your expectations and determine a new personal goal weight.
Keep a positive attitude: Think about how far youve already come,
celebrate your current successes, and try other measurements/ways to gauge
success.

See the full

PowerPoint
presentation on
our CTools
site!
PAGE 5

September Support Group Meetings

Saturday,
September 10

10amNoon
Neuropsychology

Shake, Shake, Shake It Up! Cant Stand the thought of one

more boring protein shake? Learn how to add variety with
low-calorie add-ins, recipes & more

Monday,
September 12

10amNoon
2755 Oak Valley
Drive, Ann Arbor,

Ann Arbor Running Company - Exploring Proper Footwear &

Athletic Gear for Exercise with Nick Stanko. Followed by Instructor-led Open Discussion

Thursday,
September 22

6pm8pm
Burlington Building, 325 E. Eisenhower Parkway

Importance of Exercise with a Workout at the Transitions

Studio. Proceed to the 2nd floor conference room in the Burlington Building. Please wear exercise clothes & shoes; bring a
water bottle.

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: Sleep-Wake Cycle: Its Physiology and Impact on Health. National Sleep Foundation, 2006
Page 3: National Sleep Foundation, Myths and Facts About Sleep. Retrieved July 14th, 2016 from https://sleepfoundation.org/how-sleepworks/myths-and-facts-about-sleep
Page 4: Turkey Veggie Recipe found http://www.diabetes.org/mfa-recipes/recipes/2015-03-turkey-and-veggie-chili.html?referrer=https://
www.google.com/
Page 4: Carrot Raisin Salad Recipe found https://recipes.sparkpeople.com/recipe-detail.asp?recipe=169
Page 5: Original content by Julie Jing, UMHS School of Public Health Intern

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
Phone: (734) 936-5738

Issue Editors:

Fax: (734) 232-1241

Darlene Bellers, MS, RD

Ann Arbor, MI 48106

Check out CTools
for more info!

Amy Lockwood, MPH, RD