Dining Out Tips

1. Request all sauces and dressings on the side.
2. Order nothing fried, only steamed or grilled.
3. Avoid "all you can eat" buffets.
4. Know the restaurant you are going to so you know what you can eat.
5. Tell the server, "no bread."
6. Ask for a "to go" box when you order....and place your food in it as soon as your order arrives so you won't keep eating.
7. Be a pain, a polite pain, but have it your way.....it's your health.
8. Don't be afraid to ask how something is prepared.
9. Choose Brothy soups over creamy soups....fewer calories.
10. If possible, pick a restaurant within walking distance...bonus exercise.
11. Go for fajitas without the tortillas & sour cream.
12. Make sure you are hydrated.
13. STAY AT HOME & COOK..... it's the best, healthiest option.

Calling for personal stories

I'm looking for personal stories and/or before & after pictures to share with others, either on this blog or for our bulletin board. I'm going to try posting a couple days a week instead of every day. I welcome ideas & suggestions for topics, recipes you would like to share, etc.

Email me your contributions.....Trisha.b.turner@AMEDD.army.mil

Retiree Day

We will be sharing information about our Bariatric program on Saturday, 5 November at the AMEDD Center & School at Fort Sam Houston from 8 am-12 pm.

Black Bean Soup

Black Bean Soup - KISS (Keep it Simple Supper)
It's hard to believe that four ingredients can be this crazy delicious! It doesn't get any faster either. An excellent first food that you can also serve to family. This recipe is a great way to wrap your brain around how you can prepare WLS-friendly food that your family will also love! I serve this to my family with grilled cheese sandwiches - supper is on the table in fifteen minutes. Everyone will LOVE this meal.

2 cans black beans, drained
2 cups chicken broth - Swanson Natural Goodness is excellent
2 cups salsa - use your favorite brand from a jar or grab a container of fresh from the produce section
Juice of one lime

Sea salt and freshly ground black pepper
Greek yogurt & chopped cilantro
Combine beans, broth, salsa, and lime juice in a blender and blend until smooth. Transfer to medium pot, bring to a simmer over medium heat. Season to taste with salt, if needed. Serve with dollop of yogurt and cilantro.

Per one cup serving
Calories 120, fat 2g, carbs 11 (fiber 5g), protein 5g

NOTE: add a big spoonful of Greek yogurt blended with PURE Unflavored Whey Protein Isolate to boost protein level - PURE adds protein without changing texture or flavor of your favorite foods!

Susan Maria Leach

Lundbergism #19

If perception is reality, keep in mind it is the other person's perception that often impacts your reality!

Lundbergism #17

Be true to yourself, and ensure your voice is being heard...nobody will speak it for you, or quite the way you do!

HUNGER IS THE BEST SEASONING

By Michelle May, M.D.

You were born knowing exactly how much to eat. Hunger is your body's way of telling you that you need fuel. By reconnecting with your instinctive signals, you can reach and maintain a healthier weight without restrictive dieting and obsessing over every bite of food you put in your mouth.   

Perhaps you've ignored hunger for so long that you've forgotten how to recognize it. Maybe you even blame hunger for your weight problem and see it as the enemy. Perhaps you confuse hunger with all the other reasons you eat, like mealtime, boredom, stress or tasty food.

At the same time, you may have learned to ignore the feeling of satisfaction so you eat until you're stuffed and very uncomfortable. Perhaps you "clean your plate," "never waste food," and "eat all your dinner if you want dessert," instead of stopping when you've had enough. And you'll perpetuate this cycle if you teach your children the same things.

Hunger is your instinctive guide to effortless (well almost) weight management

Reconnecting with your hunger signals helps you reach a healthier weight. Here's how:

• You'll eat less food when you're eating to satisfy physical hunger than if you eat to satisfy other needs. Think about it. If you aren't hungry when you start eating, how do you know when to stop? When the food is gone of course!
  
• You're more likely to choose foods that nourish you. If you aren't hungry but you're eating because you are sad, mad or glad, what kinds of foods do you want? That's when you're more likely to want chocolate, cookies, chips, or other snacks and comfort foods.
  
• Food actually tastes better when you're physically hungry. Hunger really is the best seasoning—so you eat less but enjoy it more.
  
• You'll feel more satisfied because food is great for reducing hunger but not so great for reducing boredom, stress or other triggers.
  

• You'll notice you're hungry before you get too hungry and decreases overeating!
  

Trust Your Gut Instincts

To break out of the pattern of eating on autopilot, get in the habit of asking yourself, "Am I hungry?" every time you feel like eating. This simple but powerful question will help you recognize the difference between an urge to eat caused by the physical need for food from an urge to eat caused by head hunger.

Look for symptoms like hunger pangs, gnawing, growling, emptiness, low energy, shakiness, or headache. Notice that hunger is physical. It's not a craving, a thought or a temptation. By focusing on hunger as your guide, you can become your own internal expert about when, what and how much to eat.

Food for Thought

• What specific signs of hunger do you usually have?
  
• What other thoughts and feelings do you confuse with hunger at times?
  
• What else could you do besides eat when you feel like eating even though you're not hungry?
  

Michelle May, M.D. is a recovered yoyo dieter and the award-winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Find other articles and resources at http://AmIHungry.com/.

Copyright 2010, Michelle May, M.D. All rights reserved. For permission to reprint, email enews@AmIHungry.com