- 4 large Granny Smith apples
Recipe from The 52 New Foods Challenge
Recipe from The 52 New Foods Challenge
Disclaimer: This information provided in this content is not intended to be professional training advice. The information provided is for educational purposes only. Always consult your physician or healthcare professional before beginning any exercise regimen. All exercises you perform are at your own responsibility and your own risk. Heart of America Bariatrics is not liable or responsible for any injuries incurred during or after performing any exercises included in this content.
Source: 50 More Ways to Soothe Yourself Without Food by Dr. Susan Albers
Source: 50 More Ways to Soothe Yourself Without Food by Dr. Susan Albers.
For more information about Mindful eating go to www.thecenterformindfuleating.org
(From R. Robertson & G. Microys, Life Balance Assessment and Action Planning Guide, 2001-2 and Lutheran Social Services of Michigan, Your Guide to the Wellness Wheel.)
Have you ever gone to the grocery store with a plan to only buy healthy selections and then you end up giving into temptation to buy some high calorie snack foods? Yes? Don’t worry, we have all been there! There are some ways to get past all the temptations at the grocery store and just get what you need. Here are some tips to get you in and out of the grocery store without purchasing items that are going to be damaging to your waistline!
First and foremost, take the time to plan your meals before going to the grocery store. Plan every meal for every day, so you don’t wonder what’s for dinner and then end up picking up fast food or make a poor choice just because you didn’t plan. Try to plan for at least several days to a week at a time. The less trips to the grocery store you can make, the less opportunities you will have to purchase high calorie temptation items. When planning your meals, remember to focus on lean proteins, fruits and vegetables as the main part of your diet. Trying new recipes is a fun way to keep yourself and your family from getting bored with the same old foods, while you may find some new, healthy family favorites. Having more healthy family favorites means you’ll want to cook at home more, saving you from the high-calorie environments of restaurants and having healthy options that everyone likes means you won’t have to resort to making high-calorie choices just to please everyone.
After planning your meals, make a complete list of what you need to buy. While it does take a little time to do this, it will save you the hassle of making trips back to the store for forgotten items. Of course, check your cabinets and refrigerator first to make sure you’re not going to buy anything that you already have. Organize that grocery list in the order which you will go through the grocery store. For instance, if you start in the produce section in the store, be sure to put your fresh produce at the beginning of the list. This will save you from having to walk past the cookie aisle or the potato chips more than you need to. The more times you walk by, the more tempted you may be to go down that aisle and pick something up!
Once your list is put together, get to the store. Try to go shopping shortly after you’ve had a meal. If you go to the grocery store hungry, you’re much more likely to make unhealthy impulse purchases. If you can, go to the store alone. Spouses and children sometimes have a way of persuading you to make purchases you hadn’t planned on. These impulse buys not only cost you more money, but they also sit in your cabinets tempting you. If you have to take your children with you, let them know that you have made a list that contains everything the family needs. Also, if they are good at the store (not begging for foods), offer to take them to the park to play on the playground or some other activity they enjoy as a reward.
A key point is to stick to your grocery list. If you stick to it, you’re less likely to need to walk through the aisles with the high calorie choices that can easily sabotage your best weight loss efforts. Do your best to shop the perimeter of the grocery store to try to avoid the inner aisles as much as possible. This is where a lot of the processed, less healthy food selections will lie. If you don’t walk past them, you won’t be as tempted by them. The perimeter of the store is typically where you will find the least processed foods and often, a lot of your healthiest choices will come from there.
Finally, when you get to the checkout lane, don’t be tempted by the candies and snacks. Those are there for people to make the last minute impulse buy. You’ve made it this far through the store sticking to your list. Don’t give in now! When you get home from grocery shopping, wash and prep your fruits and veggies so when you get hungry, you’ll be more likely to grab them than any other, less healthy selections you may have at home. Now, pat yourself on the back for being strong and getting through the grocery store without any extra items. You’re set up for a healthy week and you won’t even have to stress about what to eat every day because you’ve already planned it out.
Many people are self-proclaimed “stress eaters.” This type of behavior can set you back on weight loss and can even lead to weight gain. Most of us have stress, but it’s how you handle this stress that makes all the difference. There are healthier ways to deal with it than overeating. Exercise is one of the best ways to manage stress (and lose weight!). Stretching can help alleviate muscle tension that often goes along with stress. Yoga can be a great way to strengthen muscles and unwind at the same time. Breathing exercises and meditation can help to calm you down, as well. Consider getting your feelings out by journaling or talking to someone to help alleviate some of your stress. Do something you enjoy, like a hobby, crafts, playing with pets or volunteer work. Even if you don’t feel like you have the time, it is important to make time so the stress can be managed and not take over your life. Avoid stress as much as possible by managing your time, making a schedule that balances work, family and social activities, getting enough sleep and surrounding yourself with supportive friends and family members.
Whether it has been four weeks, four months or four years since you had bariatric surgery, it is essential to take your chewable vitamins for life. With your portion sizes restricted, it would be nearly impossible to get all of your vitamins and minerals in just from food even if you have a well-balanced diet. If you do not take your vitamins, you can easily develop vitamin and mineral deficiencies, which can cause serious health problems. This is why a chewable multivitamin and chewable calcium supplement are essential for band patients. Patients that have had gastric bypass or a sleeve should be taking a chewable multivitamin, chewable calcium and vitamin B-12 for life. For these patients, vitamin B-12 must be taken sublingually, as a nasal spray or monthly injection because your body no longer absorbs this vitamin efficiently through your gastrointestinal tract. Menstruating females that have undergone the bypass or sleeve procedures will need a chewable iron supplement as well. Any other supplements recommended are based on individual need.