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Bariatric Bytes

Bariatric Bytes includes monthly tips and a quarterly newsletter featuring recipes and helpful information.

Monthly Tips 2016

January 2016

February 2016

March 2016

April 2016

May 2016

 

 

Quarterly Newsletter

 

2013
2014
2015
2016

Issue #14

Spring 2016

Issue #7

Spring 2014

Issue #11

Summer 2015

 

Issue #8

Summer 2014

Issue #12

Fall 2015

 

Issue #9

Fall 2014

Issue #13

Winter 2015

 
 
   
       

 

January:  Goal Setting

 

A new year often brings new goals and resolutions. However, it is estimated that approximately 45 percent of Americans set New Year’s resolutions and around one-third of those people have ditched those resolutions by the end of January. So how can we make those resolutions and goals last?

First, start by eliminating the “all or nothing approach.” Second, since eating healthier encompasses several different actions, make one to two small changes at a time. We all know that old habits die hard. Working on one to two small things at a time keeps us from feeling so overwhelmed. Once you have mastered those, you can move on to something else. If you feel like one to two small goals isn’t enough, remember this quote:

“Little by little, a little becomes a lot.” -Tanzanian Proverb

Consider making your New Year’s resolutions and goals in a “SMART” way.

Specific (Who, What, When, Where, Why?): A goal needs to be as specific as possible. “Eat healthier” and “Exercise more” is too vague. What exactly do you want to achieve and how do you plan to do it?

Measurable: If you don’t make your goal measurable you will not know when you reach it. Examples: “Cook dinner at home at least four days per week” or “Increase walking to 10,000 steps per day.” Track your progress to help keep you motivated and excited about reaching your goal.

Accountable: Having something or someone to help hold you accountable can assist in reaching your goal, such as an exercise partner or a friend/spouse to aid in meal planning.


Realistic: A goal needs to be challenging without being overwhelming. Goal setting is also highly individual—a goal that may be realistic for one person may be unrealistic to another.


Timely: Associate a timeframe that defines when you should complete the goal. If you don’t have an expectation of how much time a goal should take to accomplish or when you want to have it finished, you will not feel the sense of urgency that will help you complete it.


And remember, you can set goals for yourself any time of the year! There will always be bumps and struggles along the way. What matters most is how you react to them.


“The only time you fail is when you fall down and stay down.” -Stephen Richards

 

February 2016: Dining Out

 

Eating healthy can be challenging when you are dining at a restaurant. It’s always best to prepare your foods at home so you can control the ingredients that are used and how it is prepared. However, we all know that sometimes eating out is inevitable in the busy society we live in today. Here are some tips for eating on the go: 

  • Plan ahead: If you know where you are going ahead of time, look the menu up online beforehand. Most restaurants will also have the nutrition facts for their menu items available on their site, or you can try nutrition information sites such as www.calorieking.com to access the information.  If you can view the menu and nutrition information ahead of time, you will be able to decide what the best/healthiest option will be.  Bring a snack with you in case you feel that you can’t find something you like or will be able to tolerate.

 

  • Sauce on the side:  Have you ever received a salad with more dressing than you really wanted on it?  Ask for all sauces on the side including salad dressing.  Dip just the corner of your salad or other foods in the sauce.  This will save many calories. 
  • Split the meal and the bill:  After bariatric surgery you may easily be able to have a few bites of someone else’s meal and be satisfied.  Ask if they mind first, because this may cause them to choose a “healthier option” which you will tolerate easier.  Also, remember to ask this question every three months or so because as your stomach expands (it’s supposed to a little), your portion needs will increase.  Eventually, you may be able to eat a kid’s or lunch portion.
  • Pre-meal doggie bag: order the doggie bag before your meal gets to the table for two reasons:  (1) You are not tempted to overeat (ever put the fork down and think…”I am not eating anymore” but realized, after a drink of water, that you have finished what you were going to put in the doggie bag?); and (2) You won’t be overwhelmed by the large restaurant portions.  Eat off of a bread or salad plate. 
  • Know how your food is prepared: Being assertive isn’t rude.  After bariatric surgery, it’s necessary that food is prepared properly so that you will tolerate it and not get sick. Part of what you pay for in a restaurant is service.  Don’t be afraid to ask for it!

March 2016: Emotional Eating

With holidays, family gatherings and even random occasions being centered on food, it is difficult to imagine a life where food is not the main attraction. Being humans, we have emotions. When we have experienced a rough day at work, troubles within our personal lives or if we simply are bored, our emotions may attempt to control our willpower. We may feel trapped by fear, frustration, stress, anxiety and even boredom. That’s when our eyes catch the shimmering potato chip bag or snack cake package, and we are tempted to dive in.

If made a habit, we can ingest hundreds of calories that were not even eaten for a purpose. Therefore, it is important to ask yourself, “Why am I eating this?” Are you eating because you are actually hungry or because you are bored? Sad? Stressed?


When tired and agitated think to yourself “If I could do anything right now to perk up my mood, what would that be?” If you are a gardener or outdoors enthusiast, take time outside in the sun to walk, tend your flowers or vegetables, or simply enjoy the weather. If weather does not permit, run errands, finish chores, call a friend, work crossword or Sudoku puzzles, or grab a book you have been meaning to read. The name of the game is to distract yourself from eating for comfort or to pass time, to having fun without food.


Mobile activities are particularly important. According to a study reported on by the Mayo Clinic, the practice of everyday activities can be described in the word NEAT: Non-Exercise Activity Thermogenesis. When a walking program was instilled for women subjects, it was found their “NEAT” activities decreased, possibly resulting in fewer calories burned daily because of fewer typical activities performed. This emphasizes the importance of those “little things” in our routines.


It is imperative to understand what gives us enjoyment and fuels our excitement every day. When we replace food with interesting outdoor activities, chores, hobbies, and fellowship with friends and family we can train ourselves to eat more for necessity instead of empty desire. Practice your passion and eat for hunger; let’s do this together!

 

April 2016:  Meal Prepping

 

“Food prep is probably the most under-rated, under-utilized healthy living tool. Making it a habit to spend even just one hour on the weekend to prep food can make a huge difference in your food choices during the upcoming week.” – The Lean Green Bean

 

Five Simple Steps to Begin Meal Prepping:

 

Have a plan

Make a list of everything you want to prep for the week. Plan a menu for the week and try to include staple food items that can be used for multiple meals. Once you have your list, divide it into sections of the kitchen (oven, stove, no cook, etc.). This will help give you an idea of how things will look on prep day.

 

Take advantage of time

The best way to get the most out of your time is to multi-task. Don’t be afraid to have multiple things cooking at once. In theory, you can have something cooking in the crockpot, something in the oven, and a few things on the stove all at the same time. Doing this will help you get the most out of your time and allow you to have time for other prepping needs.

 

Don’t overdo it

Most leftovers are only safe for up to four days in the refrigerator, so be careful not to make more food than you can eat. If you find that you cannot eat it all, remember that you can always freeze your leftovers.

 

Double the recipe

When prepping things like soup, burgers or casseroles, consider doubling the recipe and freezing half of it. This will make it easier on those days when you don’t have time to prep.

 

Focus on your trouble times

What time of day do you struggle the most with eating healthy? Whether it’s breakfast, lunch, dinner or snacks, focus your meal plans around that time of day. If breakfast is a meal you struggle with eating every day, prep more breakfast foods so that way you have something already prepared each morning. Doing this will make meal times less stressful and allow more time for other activities during the day.

 

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May 2016: Staying Hydrated

 

As the weather begins to change, more people want to get out of the house and participate in outdoor activities. One thing people forget to pay attention to is drinking plenty of fluids during those nice sunny days. Not drinking fluid can cause dehydration, fatigue and weakness. In order to avoid getting dehydrated, drink plenty of fluids throughout the day, especially when outside in the hot summer sun. Below are some helpful tips on how to stay hydrated during these warm months, as well as after surgery.

Tips for staying hydrated:

1. Start drinking early in the day. Doing this will help you stay hydrated all day long.
2. Carry some form of liquids with you all day. Keeping a bottle of water or a cup on you at all times will help remind you to sip on liquids throughout the day.
3. Do not drink with your meals. Wait 30 minutes after completing your meal to drink again.
4. Make sure your beverages are decaffeinated! Caffeine is dehydrating, so be sure to limit caffeinated drinks to 2 cups per day.
5. Stay away from carbonation! Carbonation can cause bloating and stomach discomfort.
6. Sip, sip, sip! Avoid taking big gulps while drinking in order to avoid air in the stomach.
7. Aim for sugar free beverages and sugar free additives such as Crystal Light, Vitamin Water, Propel and True Lemon.

 


Because the Bariatric Center is designated as an Accredited Center by the Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program and is recognized in the Optum Centers of Excellence Network, weight loss surgery at NMMC is covered by more health plans, including those for teachers, state employees and many offered by employers. So, check your health plan benefits, talk to your doctor and weigh your options.