Be sure to enable images!
In This Issue
July Calendar
Upcoming Events
July Recipe
Sources of Calcium
Membership Information
Membership Information
Quick Links

June Newsletter
New member? Click
here to view last month's newsletter
Issue: #13    
July 2013

July 2013 Newsletter

With the July 2013 newsletter, we celebrate the first anniversary of BodyChangers, and what a success this year has been! During this time, we have gone from zero to over six hundred members, many of whom have had a chance to participate in events that have taken place all over Greater Pittsburgh, from Soergel's and Reilly's Farms for blueberry and pumpkin picking, to Robinson for our first annual fashion show, from Penzey's Spices in the Strip District to Bloomfield for bellydancing. Members have enjoyed weekly yoga and group exercise, bike rides, and scenic hikes, semi-monthly support groups, Mind Over Body workshops and healthy cooking demos. Although we have big plans for the months ahead, we need to hear from you, our members, in order to make sure you get what you want from us. Your feedback is the only way we can be sure we are meeting your expectations. So we would appreciate your completing our survey questions - it should take no more than a few minutes to complete. And welcome to our second year!

- Directors of BodyChangers, Drs. Vicki March and Jeffrey Gusenoff

Please click here to complete the survey!



Don't forget, we're now on MeetUp! MeetUp is a social networking site designed to facilitate offline meetings. On the BodyChangers MeetUp page, you will have the ability to:  

  • Access the events calendar 
  • RSVP for events 
  • Receive event reminders
  • See who else is attending 
  • Connect with other members
  • Leave comments and reviews  

Sign up now! 


We're also on Facebook and Twitter! On our social media sites you'll be able to interact with other members and find additional content, including more event photographs, great recipes, and other BodyChangers updates. Check out our pages by clicking on the respective icons!
 Thanks for reading, and enjoy the rest of our July newsletter!
July Calendar
Classes and Events

Pre-registration is required in order to attend some of the events. 
Please register the day before the listed event date
Happy Hour Redefined
Fridays, July 12th, 19th, and 26th 
6:00 pm - 7:00 pm at Magee-Womens Hospital, Suite 2131
Group health and fitness class. We recommend that you bring weights, exercise bands, and a yoga mat. 
Mind Over Body
Tuesday, July 9th 
7:00 pm - 8:00 pm at Magee-Womens Hospital, Suite 5600


Group session designed to help you develop strategies for permanent weight control. The group is led by Barbara C. Penner, MS, Lifestyle Behaviorist.
Minimally Invasive Surgery (MIS) Support Group
Wednesday, July 10th 
6:00 pm - 7:00 pm at Magee-Womens Hospital, Auditorium, Level Zero
Open discussion with Melinda Parker, MS, RD, LDN and Lindsay Lee, MS, RD, LDN from the Minimally Invasive Bariatric and General Surgery department. 
Beginner Yoga 
Tuesdays, July 9th, 16th, 23rd, and 30th
6:00 pm - 7:00 pm
Magee-Womens Hospital, Zero Level Clinical Staff Room

This introductory level class will feature beginner poses, and a gentle, slow pace. Participants are required to bring their own yoga mats. 
Intro to Belly Dance (With Janim)
Sunday, July 28th
11:00 am - 12:00 pm at Pittsburgh Dance Center (4765 Liberty Ave.)
Improve your posture and build confidence with this fun, low-impact, and nontraditional form of exercise. Participants are recommended to wear a fitted top and exercise pants.
Space is limited. To register, contact us at bodychangers@upmc.edu 
Venture Outdoors Geocaching Hike 
Saturday, July 20th
11 am - 1 pm at Allegheny Commons Park, North Side

More than just a walk through the woods, this technology influenced hike uses a handheld GPS receiver to navigate your group to a series of hidden treasures. It's the ultimate team-building challenge!


$15 per person. Registration is required. E-mail us at bodychangers@upmc.edu or call (412) 304-2975.

Life After Weight Loss (LAWL) Support Group
Wednesday, July 31st     
6:00 pm - 7:00 pm at Magee-Womens Hospital
Conference Rooms A and B, Level Zero

Dr. Jeffrey Gusenoff presents "Weight Regain After Weight Loss: What Is the Evidence?" This discussion will include a 30 minute review of the medical literature regarding weight regain after bariatric surgery, self weight loss, and weight creep with aging. A 30 minute open discussion will follow.
Click on the image to obtain a handy, printable version of the July calendar for quick reminders! July classes and events calendar can also be found on the BodyChangers website. The calendar is subject to change. You will be notified of any changes or additions.
Upcoming Events
BodyChangers is happy to introduce our newest program: PrepAbility! PrepAbility is a group cooking class that helps you "prep" your meals and gives you the "ability" to cook at home on your own. All recipes are created and approved by the University of Pittsburgh's Dietetics program! Open to Gold and Platinum BodyChangers members only, we will be meeting in September to cook three different meals. You'll get three portions of each meal in Tupperware to take home! That's nine meals for $35!

Only 10 spaces available! Gold and Platinum Members Only!
Date: September 28, 2013
Time: 1 pm - 3 pm at the Forbes Tower, Oakland
Cost: $35 (includes food and Tupperware costs)

No Boundaries is a Couch-to-5K program designed for people who are motivated by social connections and are committed to a FIT lifestyle.
The 12-week program is co-sponsored by New Balance and focuses on walking/jogging interval training.

The program starts July 10th!
Visit www.fleetfeetpittsburgh.com for more information!
July Recipe
Chicken Lettuce Wraps


Prep/Total Time: 25 minutes
6 servings

  • 1-1/2 pounds boneless skinless chicken breasts, cubed
  • 1 tablespoon plus 1-1/2 teaspoons peanut oil, divided
  • 3/4 cup chopped fresh mushrooms
  • 1 can (8 ounces) water chestnuts, drained and diced
  • 1 tablespoon
    minced fresh ginger-root  
  • 2 tablespoons rice vinegar
  • 2 tablespoons reduced-sodium teriyaki sauce
  • 1 tablespoon reduced-sodium soy sauce
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon crushed red pepper flakes
  • 1-1/2 cups shredded carrots
  • 1/2 cup julienned green onions
  • 12 Bibb or Boston lettuce leaves
  • 1/3 cup sliced almonds, toasted


  • In a large nonstick skillet coated with cooking spray, cook chicken in 1 tablespoon oil for 3 minutes; drain. Add the mushrooms, water chestnuts and ginger; cook 4-6 minutes longer or until chicken is no longer pink. Drain and set aside.
  • In a small bowl, whisk the vinegar, teriyaki sauce, soy sauce, garlic powder, red pepper flakes and remaining oil. Stir in the carrots, onions and chicken mixture.
  • Spoon onto lettuce leaves; sprinkle with almonds. If desired, fold sides of lettuce over filling and roll up.  
Nutritional Facts: 2 wraps equals 230 calories, 9 g fat (2 g saturated fat), 63 mg cholesterol, 278 mg sodium, 12 g carbohydrate, 3 g fiber, 26 g protein.

Diabetic Exchanges:
3 lean meat, 2 vegetable, 1 fat.

Recipe obtained from www.tastinghome.com.
Non-Dairy Sources of Calcium

Dairy products such as milk, cheese, and yogurt are excellent sources of calcium for our body. For those who are unable to eat dairy products or choose not to, here are other food sources to meet calcium needs.
Summer Fruit
By Elizabeth Weisel


Growing up, my mother used to look forward to the summer for three reasons: sundresses, the beach, and summer fruits. After a long winter full of vegetables and a limited selection of citrus, she loved to fill our fruit bowl in the summer months with a colorful array of fresh fruits - the perfect juicy, flavorful, and healthy snack on a hot day.  


In honor of my mother, her love for summer fruit,  and her focused efforts towards weight loss, here is a list of fruits that are in season during the summer and their health benefits.  

  1. Watermelon: On days when you are especially thirsty, watermelon is a great snack to quench both your hunger and thirst. Filled with antioxidants like vitamin C, beta carotene, and lycopene, watermelon is a great addition to any summer picnic.
  2. Raspberries: A great source of fiber and ellagic acid, raspberries are an incredibly versatile fruit. Tossed into a salad, some frozen yogurt, or even eaten by the handful, these berries are a healthy addition to every meal.
  3. Peaches: These fuzzy fruits are rich in vitamins C and A, and are low in saturated fat and sodium. Though the same size and shape, peaches add more variety to your normal "apple a day" routine. Just don't forget to avoid the pit!
  4. Cherries: A known preventer of cancer, the anthocyanins, fiber, vitamin C, and flavonoids pack a healthy punch. The phytochemicals in cherries also help reduce inflammation. A great on-the-go snack, cherries are an easy summer choice.
  5. Avocados: A secret member of the fruit family, avocados are high in fat - but the good kind. Their creamy texture makes them a healthier alternative to mayo on a sandwich, for chicken salad, or mashed into guacamole for a dipping snack.
As summer moves forward, don't forget to fill up on your delicious and healthy summer fruits while they're still around. Your taste buds and your body will thank you for it! 


BodyChangers Membership

We offer three levels of membership:

 Don't miss out!

Upgrade now to benefit from all of the sessions that we offer!

Click here for more information on member benefits. 

We hope you enjoyed our July issue of the BodyChangers newsletter.  
For any comments or suggestions, please e-mail us at
bodychangers@upmc.edu.Your feedback is important.
Stay healthy and active!  

We hope you continue to participate in our community.  

The UPMC BodyChangers Team