Focus on Nutrition:
Check those carbs in your diet.
Are you focusing on low sugar, high fiber, and complex carbs in your meals. Opportunities for our patients:
Have you been in the office for your sample bariatric advantage vitamins and calcium? If not, you are missing out on a treat. Patients are telling me that they are feeling more energy within 2 or 3 days of trying the samples.
Physical Activity:
Spring is here. Time to focus on outdoor activities for exercise. Get the walking shoes on, dust off the bike, or service your lawn mower as it will soon be time to use it as well. Into gardening, plant some fresh vegetables for great meals later this summer. Plant some flowers; pretty blooms always make you feel better.
Small Bite of inspiration: taken from Small Bites Daily Inspirations for weight Loss Surgery Patients by Katie Jay and Julia A. F. Persing
Be thankful
Whether you admit it or not, you have many things to be thankful for, including weight loss surgery, which has given you the opportunity to overcome a devastating health problem.
Take time to feel how thankful you are for each pound lost and each clothing size, and how grateful you are to walk without breathlessness.
Action for the day:
In your journal, begin a gratitude list. Today, write down at least five things for which you are grateful.
Tips For Success: These guidelines are your keys to success with the band.
1. Eat only three small meals a day
2. Eat solid food, slowly, and chew thoroughly (approximately 15 to 20 times a bite)
3. Stop eating as soon as you feel full
4. Do not was down your solids with liquids
5. Do not eat between meals
6. Eat only good quality foods
7. Avoid fibrous foods
8. Drink enough fluids during the day
9. Drink only low-calorie liquids
10. Exercise at least thirty minutes a day Smart Quote:
“Most of our obstacles would melt away if, instead of covering before them, we should make up our minds to walk boldly through them.”
Orison Swett Marden, American author
Recipes:
Crock-Pot Tenderloin
1 ½ lb. Pork tenderloin
6 oz Lawry’s Mesquite marinade
Marinade pork tenderloin for 2-24 hours. Place in crock-pot and cook on low
heat for approximately 8 hours. Slice and serve. Makes 8 small servings.
Nutrition Information Per Serving: 120 Calories; 20 grams Protein; 3 grams Fat; 1 gram
Carbohydrate; 302 mg Sodium.
Roasted Tomato and Mint Salsa
6 large Roma tomatoes, tops removed
1 clove garlic
2 tbsp. lime juice
2 serrano peppers, minced, with seeds
1 1/2 tbsp. cilantro, minced
3 1/2 tbsp. spearmint, minced
1/2 tsp. lime zest
1/2 tsp. orange zest
1 pinch salt
1 tbsp. extra-virgin olive oil
In a black iron skillet over medium-high heat, cook the tomatoes until blackened
all over. While still warm, pulse tomatoes with the garlic in a food processor until
roughly chopped. Let cool to room temperature and add the remaining
ingredients. Mix together and let sit at least 30 minutes before using. Serve salsa
with venison chops, grilled pork, or tortilla chips. Makes 3 servings.
Nutrition information per serving: calories 108; protein 3 grams; fat 5 grams; sodium 24 mg
Chicken Salad
16 oz chicken breast, boneless, skinless, cooked and chopped
¼ cup plain, fat free yogurt
3/4 cup fat free Miracle Whip or mayonnaise
salt and pepper to taste
½ cup sliced almonds, walnuts or pistachios
¾ cup seedless grapes, cut into quarters
½ cup scallions, chopped
Mix the chicken, yogurt, and Miracle Whip together in a large bowl. Season to
taste with salt and pepper. Gently fold in nuts, grapes and scallions. Makes 8
small servings.
Nutrition Information Per Serving: 150 Calories; 19 grams Protein; 4 grams Fat; 8 grams
Carbohydrate; 227 mg Sodium.
Greek Chickpea Salad
16 oz. chickpeas (garbanzo beans), rinsed,
drained
1 small tomato, seeded, chopped
1/2 cup cucumber, diced, unpeeled
1/3 cup green onions, sliced
1/4 cup Italian parsley, coarsely chopped
2 tbsp. red wine vinegar
2 tbsp. extra-virgin olive oil
1/4 cup feta cheese, crumbled
Black pepper, freshly ground
Combine chickpeas, tomato, cucumber, onions, and parsley in medium bowl.
Whisk together vinegar and oil; pour over bean mixture. Toss well. Just before
serving, sprinkle with cheese. Serve with pepper. Makes 6 servings.
Nutrition information per serving: calories 146; protein 6 grams; fat 7 grams; sodium 130 mg
Raw Broccoli Salad
From splenda.com
4 cups broccoli florets, finely
chopped
1/4 cup red onion, minced
2 Tbsp. Splenda®
2 Tbsp. cider vinegar
2 Tbsp. light mayonnaise
2 Tbsp. sunflower seeds,
roasted and salted
3 Tbsp. seedless raisins
Mix Splenda, cider vinegar and light mayonnaise together in bowl. Add sunflower
seeds, raisins, onions and broccoli. Toss until coated. Chill until ready to serve.
Makes 6 servings.
Nutrition information per serving: 60 calories, 3 grams protein, 2 grams fat, 10 grams
carbohydrate, 85 mg sodium.
This month’s recipes taken from the following website: http://www.barixclinicsstore.com