Plan meals ahead. Write meals ahead of time on a dry erase board on your refrigerator. Go by the schedule each day.
Make “mini meals” and freeze. Try mini meat loaves, mini egg casseroles, etc. Freeze them. When you’re busy, have them available for a quick meal.
Prepare your breakfasts and lunches for the week ahead of time. Prepare them in advance and then grab them on your way out the door to work.
Clean out your junk food drawer at work. If you have snack food at work, you’ll want to snack. Also, don’t have money for the vending machine.
Use a small plate or saucer. Don’t go back to the large ones. You’ll will eat more if you do.
Find a time to exercise every day! Fit it in just like you would brushing your teeth!
Just a reminder that we will be holding support group at the Indianapolis clinic this week.
When: Tuesday August 18
Time: 6 p.m. – 7 p.m.
Location: Clarian Bariatrics (6625 Network Way, Suite 100 - Indianapolis)
Group Topics:
Band: “Managing Cravings”
New Bypass and Sleeve: “ Body Image: Living your Personal Before and After Picture”
> 1 Year Bypass and Sleeve: “Recipe and Food Tip Exchange” (Come with an idea or recipe to share!)
Don't forget that we also have our weekly "Walk the Talk" support group each Friday that is free to all patients. More information can be found on our
Web site in the "Ongoing Support" section. See you then!
It’s State Fair Time in Indiana! What are you going to eat? Somewhere between the elephant ears, fried twinkies and milk shakes there’s got to be something healthy, right? This year, they’ve even added chocolate covered bacon!
Did you know…
- Fried Twinkie = 497 calories and 40 g fat
- Elephant Ear = 1,070 calories and 61 g fat
- Corn with Butter = 545 calories and 48 g fat
- Funnel Cake = 1,340 calories and 56 g fat
Eating healthy at the State Fair takes a lot of planning and a big commitment, but there are options!
Check out the Pork Producers, they offer lean white meat or a pork chop salad. Also, at the Agriculture Horticulture Building salads and fresh fruits are offered. Smith Concessions are selling the “Tomato Bob” which is all fresh veggies on a stick. They are located on the northwest corner of the West Pavilion.
A good plan is to change your thinking at the State Fair! Eat before you go. It’s not about the food as much as it is the atmosphere, the exhibits and enjoying a nice day outdoors!
Are you struggling with cravings? Do you know you shouldn’t eat certain foods, but struggle to say no? If you do, this group if for you!
Managing CravingsSpeaker: Dr. William Hilgendorf
When: Tuesdasy, August 4
Time: 6 p.m.
Location:
Clarian Bariatrics outpatient clinic
See you there!
A few weeks ago I mentioned that Clarian Bariatrics is on Facebook, and we want you to become our fan! This page is just another outlet for patients (past and present) to keep connected to one another and learn about upcoming events and opportunities.
If you are a Facebook member, please add us by searching for "Clarian Bariatrics" and tell your friends and family!
It’s summer time! It’s a great time to get out and enjoy the weather! When you think of picnics, many people think of fried chicken, potato chips, mayonnaise based salads and desserts. It’s time to change your thinking. Plan to eat healthy this year.
Fill up on your veggies! Try cherry tomatoes, bell peppers, cucumbers, and carrots and serve with low fat dressings, salsa, or hummus.
Change your thinking on salads! Most salads are full of fat with the regular mayonnaise and dressings. Mix with a low fat poppy seed or yogurt dressing to save calories. Better yet, try a Broccoli Salad instead of the high carbohydrate pasta and potato salads.
Instead of fried chicken, try roasted chicken. If you enjoy sandwiches, try wrapping lunch meat chicken, turkey or ham in a lettuce leaf or use flat out bread. Fill it up with veggies and low fat cheese.
Avoid those sweets and desserts! Those calories add up quickly. Instead of cookies, cakes or brownies, have a small serving of fresh fruit.
Enjoy your summer!
Are you a post-op weight loss surgery patient who feels like you could use some extra support? Are you struggling with your diet or feeling like you are going back to old habits? You may also just be feeling that you are doing well and want to continue to do well! Regardless, plan on coming to our new “On Track” Support Group!
The group is for greater than one year post-op bariatric patients and it meets the second, third and fourth Tuesday's of the month from 6 p.m. - 7 p.m. at the
Clarian Bariatrics. Remember: the first Tuesday of each month from 6 p.m. - 7 p.m. is always the large group support session.
See you then!
While you are are out and about this weekend spending time with friends and family ask yourself: Am I getting my fluids in?
Many people struggle to get their fluid in during these hot and humid days of summer. As a rule of thumb, aim for 64 ounces of fluid per day. Water is always best!
Water can get boring after a while, so try other options. Good choices include: Crystal Light, Fruit 2.0, Minute Maid Light, Aquafrina Essence, Diet Ocean Spray, and Sugar Free Kool-Aid.
Are you exercising? If you are, your fluid needs will be increased. Also, in the hot weather you sweat more, which can increase your fluid needs so stay hydrated and drink up!
There are new and exciting changes coming to support groups this month!
Evening groups are moving to Tuesdays and will be held from 6 -7 p.m. The first Tuesday will be a large group with all patients and the Third Tuesday will be divided between new patients, one year plus patients and band patients.
Topics for July include:
- “Habits.. What are They Doing For You” (July 7)
- “ New Relationship with Food and Family” (July 21 - New Patients)
- “Maintenance”’ (July 21 - One Year Plus Patients)
- “Habits… What are They Doing For You” (July 21 - Band Patients)
“On Track” Support groups will be held every second, fourth and fifth Tuesday from 6-7 p.m. These groups are for patients who are at least one year post op who feel they could use some extra support to stay on track.
“Walk the Talk” begins July 10 and will be held every Friday from 11:30-12:30 p.m. We will walk for the first 30 minutes. For the second half of group, patients bring their “brown bag lunch” and check in.
More information on support groups can be found on our
Web site and make sure to check the blog often for updates on topics. Hope to see you there!
Restaurant Food Traps- Low carb menus that are comprised of high fat meats and cheesy sauces are not low calorie.
- Appetizers like nachos, chips and salsa, buffalo chicken wings, etc provide more calories than choosing a low calorie entrée. For example, an Awesome Blossom at Chilis has 2,710 calories.
- Creamy soups are high calorie (sometimes 600 calories per bowl) and go down very well. Opt for clear soups.
- Salads topped with high calorie dressing, croutons, cheeses, bacon, etc add many extra calories.
- Alcohol calories add up very quickly.
Think About Trying- Salads topped with protein and low fat dressing
- Applebee’s offers 10 different Weight Watchers Selections
- Opt for a for a grilled, baked or broiled meat and vegetable
If You Aren't Sure, Try...www.calorieking.com to determine fat, calories, etc of your menu choices.
www.nutritiondata.com to determine nutrition of fast food choices and a Calorie Counter
www.fatcalories.com ranks fast food choices from low to high in calories, fat, etc…
www.dietfacts.com click on “restaurants” for a variety of fast food and sit-down restaurant nutrition facts.
Remember that you can also go to any fast food Web site or search for sit-down restaurant nutrition facts. A little research can go a long way!
The best bets: black beans, chicken or beef fajitas, taco (minus sour cream), grilled vegetables
The worst: chips, cheese dip, chimichanga,
Tips: Tell your waiter not to bring chips and salsa to your table. The calories add up too quickly and they go down too easily.
The best bets: red sauces, pasta with added vegetables and lean protein, salad with low fat
dressing
The worst: Fettuccini Alfredo, Creamy sauces, greasy pizza, breadsticks
If you have a question about the best things to eat when you are getting ready to head to a resturant, please e-mail me at smuntel@clariannorth.com and I would be more than happy to help answer your post-bariatric surgery eating questions.
The best bets: chicken and vegetables, moo go gi pan, beef and broccoli
The worst: fried meats, fried rice, egg rolls, sweet and sour chicken
Tips: Chinese is sometimes hard to tolerate for many patients due to the oils and way it is cooked. You may want to avoid these foods until you are farther post-op.
The best bets: Salads (Wendy’s, McDonalds, Subway), plain hamburger, plain grilled chicken,
baked potato with chili (Wendy’s), low carb wraps (Subway)
The worst: chicken nuggets, fries, fried fish, milkshakes, “special sauce," mayonnaise, croissant breakfast sandwiches
Quick Tip: Order a kid’s meal. Choose a plain hamburger. Substitute fresh fruit for fries. Order a low fat milk and save it for later!
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