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Recipe Salsa Baked Chicken
Ingredients

4 boneless skinless chicken breast - 5 oz each
Taco seasoning - about 1/2 pkg
1 cup salsa
1 cup shredded cheddar/jack cheese

Directions

Spray glass baking dish with non stick spray.
Season chicken with taco seasoning, place in baking dish.
Pour Salsa on top of chicken.
Bake 30-40 min.
Sprinkle with cheese and bake until cheese is melted.

Can be served with sour cream on top--not included in calories.

Nutritional Info

* Servings Per Recipe: 4 regular size servings, bariatric servings will be less!
* Amount Per Serving
* Calories: 213.9

* Total Fat: 3.5 g
* Cholesterol: 85.9 mg
* Sodium: 1,120.9 mg
* Total Carbs: 7.5 g
* Dietary Fiber: 0.8 g
* Protein: 35.9 g

Announcing two new support group options for our DS patients! The Cookeville DS group meets the 3rd Saturday of each month at 10 AM at Cookeville Medical Center in the Allgood conference room. Co-moderators are John Harrington and Ronda Stout. For more information, e-mail cookeville.ds.group@gmail.com.

Check our events calendar for all support group details including information on the new Nashville DS group coming soon!

You don’t hear this nearly enough: water is an all-purpose wonder-substance. It’s great for your skin, your digestive system, and circulatory system, and aids in weight loss and cellulite reduction. If you feel fatigued during the day, it’s often because you aren’t hydrated properly. Drink water throughout the day, sipping from a large bottle or glass. If you have it nearby, it’s easy to remember. If you don’t like the “taste” of water, keep a supply of lemon so that you can add a slice to your water – it cuts any bitterness, adds a bit of vitamin C and makes it taste more festive!

The Centennial Experience Newsletter

Setting goals! Goals for weight loss, goals for exercise, goals for family, goals for work. Everyone seems to talk about setting goals, let's look at how you can go about setting realistic goals for yourself.

DO create a plan. DON’T wait for "someday" to roll around. Setting the goal is just the first step. Know where you’re going, what resources you’ll need, who can help and – most importantly – what Plan B is when life throws a monkey wrench into Plan A.

DO start small. DON’T focus on too many things at once. Try focusing on one goal at a time. Use a small goal that you know you can do each day for the next two weeks, like getting up without the snooze or drinking eight cups of water. Build that first habit to boost your confidence and pick up speed.

DO write it down. DON’T forget to give yourself a deadline. Deadlines turn wishes into goals. The act of writing down your goal is powerful enough to keep you committed and focused. Better yet, find a visual that represents your goal or how your life will be different. Seeing it makes it seem more possible.

Check out our new Video Player on the website - keep watching as more videos will be added soon!

How to fit in exercise whenever you can.

Experts recommend that adults exercise a minimum of 30 minutes three times per week. Aim for this amount, but don’t kick yourself if you can’t meet this goal. Any amount of exercise is better than none. No time to go to a gym? Build a stock of exercise tapes – many have routines that you can complete in 20-40 minutes. Use hand weights or do crunches, leg-lifts and lunges while watching television. Or invest in an exercise bike – you can pedal while catching up on your reading. Think of what would be most interesting to you and what best fits your schedule and budget.

Take a walk break during the day. Even 20 minutes can make a difference in your energy level, plus it gives you time to clear your head. If you walk with a friend or colleague, it also gives you time to socialize.

Whenever possible, walk. Increase the amount of time you can walk, versus sit or drive. It doesn’t take that much extra time to park a bit farther from the store entrance, or to make a personal visit to a colleague rather than phoning, instant messaging or e-mailing.

The Importance of Follow-up

Research tells us those who follow up long term have better long term outcomes - lifelong follow up with the dietitian, exercise physiologist and psychologist led groups are free for all Centennial patients. Non-Centennial patients interested in transferring their aftercare to our program are encouraged to contact us for additional information.

When patients have stopped coming in for follow-up, we typically hear some variation of one of the following two reasons.
“I’m doing great, I’m off my medications, so I didn’t think I needed to come back.”
“I’ve regained a few pounds and I want to wait until I’ve lost the weight to come back.”

Ongoing follow-up after bariatric surgery is the most important part of the process of changing for the better. It goes on forever after surgery. It is the difference-maker in the process.
• Follow-up is how you measure your progress.
• Follow-up is how we remind people that we’re making an effort to change, and that they are helping us.
• Follow-up is how our efforts eventually get imprinted in our minds.
• Follow-up is how we erase skepticism that we can change.
• Follow-up is how we acknowledge to ourselves and others that getting better is an ongoing process, not a temporary religious conversion.
• More than anything, follow-up makes us do it. It gives us the momentum, even the courage, to go beyond understanding what we need to do to change and actually do it, because in engaging in the follow-up process, we are changing. (Goldsmith, 2007)
We've revamped our group follow up to make it as user friendly as possible! Once the surgeon clears you to go to group follow up (usually around 9-12 months after surgery), come in any Tuesday for our group follow up session. Sessions begin promptly at 11 and end at 1 (please plan to arrive by 10:30 to complete any paperwork for the surgeons office and to have your labs drawn if needed), plan to be with us the full two hours. During this time you will see the dietitian, exercise physiologist and psychologist for a review of nutritional guidelines, vitamin supplements, exercise suggestions as well as information on how to deal with head hunger, emotional eating and self sabotage; you will also set your goals to achieve or maintain your goal weight or to get back on track if necessary. You will not see the surgeon at these sessions.