Fish and Seafood

Most post-op weight-loss surgery people will tell you that seafood is the perfect food for them to eat because of the soft, moist texture, high protein, and low fat content. Fish contains about 7 grams of protein per ounce.

Many people avoid seafood because they don't know how to select it and prepare it. HEB is great about giving you recipe ideas, plus the internet has an unlimited supply of recipes and there are apps for cooking.

Smell is the key indicator of freshness. Fresh fish has a clean, bright, fresh smell. Don't buy it if it has a "fishy" or ammonia odor. If fresh fish isn't an option, check your frozen section for individually frozen salmon and tilapia fillets, peeled and cleaned raw shrimp an scallops.

The secret to moist fish is not to overcook it. The general rule of thumb is to cook fish 8-10 minutes per inch of thickness. --Susan Marie Leach

A favorite in our household:

Grilled Cedar Plank Salmon
Soak a cedar plank for grilling in water for at least 30 minutes
Preheat grill
Place salmon fillet on cedar plank, skin side down
Place small amount of butter on top of fillet
Lightly sprinkle salmon with brown sugar (use the Splenda version)
Grill depending on thickness of fillet. Salmon should melt in your mouth.

Spice Rubbed Chicken Fingers

1 tsp chili powder
1 Serrano pepper, seeded
1 tsp ground cumin
1/4 tsp salt
1/8 tsp salt
1 pound chicken breast tenders
2 Tbsp lime juice
2 Tbsp extra virgin olive oil (EVOO)
2 Tbsp water
1/2 cup cilantro sprigs
1/4 cup parsley sprigs
1/4 cup blanched slivered almonds
1 clove garlic

Coat a grill rack or broiler pan with cooking spray. Preheat grill or broiler.

In a cup, combine chili powder, cumin, and 1/4 tsp salt. Cut two 1/2" deep slashes in each side of the chicken tenders. Rub the spice mixture over the chicken, pressing it into the slits. Place the chicken in a baking pan and coat completely with cooking spray. Let stand for 10 minutes.

In a food processor, combine the cilantro, parsley, almonds, garlic, chile pepper and 1/8 tsp salt. Process until chopped. While the processor is running, add lime juice and oil. Pour sauce into bowl. Stir in the water, cover and chill until ready to serve.

Place chicken on the prepared rack and grill or broil 6" from the heat, turning several times, for 15 minutes, or until thermometer registers 170*F and the juices run clear. Serve with the sauce and garnish with cilantro.

Makes 4 regular servings (not your serving).
248 calories, 28 gm protein, 4 gm carbohydrate

Recipe

1 pound boneless, skinless chicken breast, cut into 8 strips
2 cloves fresh garlic, minced
2 tbs olive oil
2 tbs hot sauce
1/4 C fresh lemon juice
1/4 C fresh orange juice
1/4 C green onions, chopped fine
Salt & pepper to taste
8 skewers

1. Divide chicken evenly and place one piece of chicken on each skewer.
2. Place skewered chicken into airtight container; add remaining ingredients.
3. Marinade for at least 2 hours.
4. Place chicken on grill over medium coals and cook 4 minutes each side or until internal temperature reaches 165 degrees F.

Nutrition facts:
Serving size-1 skewer
Calories 140
Total Carbohydrate 1g
Protein 26 g

How to enjoy a cruise - without going overboard!

By Michelle May M.D.
Original content http://amihungry.com/Am-I-Hungry-E-news-1003.shtml

Overcoming the Cruise-Mindset

So how do you enjoy a cruise (or any vacation) without going overboard? You don't need to deprive yourself but you do need to change your thinking from the cruise-mindset (CM) to an Eat What You Love mindset (EWYL). To show you the difference, I'll use examples from each of the decision points in the Am I Hungry? Eating Cycle. (To review the Eating Cycle, see Chapter 1 of Eat What You Love, Love What You Eat or download it here.)
Of course, even if you aren't going on a cruise, the Eat What You Love mindset applies to any situation where there's an abundance of food - in other words, every day of your life!
Why? (Why do I eat?)
CM: I'm on vacation so I'm going to eat as much as I want.EWYL: I'm on vacation so I'm going to eat as much as I want, but not more than I need.
CM: I dieted before I came and I'll go back on my diet when I get home to lose what I gain. I better enjoy it while I can.
EWYL: I eat what I love and love what I eat every day.
When? (When do I eat?)
CM: Food is everywhere all the time so I can eat constantly. EWYL: Food is everywhere all the time so I can wait to eat until I'm actually hungry.
What? (What do I eat?)
CM: The buffets are amazing! I'm going to try everything. EWYL: The buffets are amazing! I can choose what I love and skip the rest.
CM: The food is so good! EWYL: Some of the food is so good. When it isn't, I don't bother with more than a bite.
CM: I don't want to miss out on anything. EWYL: The food just keeps showing up so there's no need to worry about missing a thing.
CM: I'm not going to worry about what I eat this week.
EWYL: I eat to meet my needs for nourishment and enjoyment no matter where I am.
How Much? (How much do I eat?)
CM: I have to get my money's worth. EWYL: I get my money's worth when I eat exactly what I need. More than that is a waste of food and makes me feel uncomfortable.
CM: I'm on vacation so I'm going to splurge.
EWYL: I'm on vacation so I going to enjoy some new foods and activities.
CM: I'm going to eat until I'm unconscious.EWYL: I'm going to eat until I feel content then I'm going to relax with a good book.
Where? (Where do I use my fuel do?)
CM: I'll eat until I'm stuffed tonight but I'll hit the gym to make up for it tomorrow.EWYL: I'll eat until I'm comfortable tonight. Maybe I'll check out the gym tomorrow.
CM: Why exercise? I'm on vacation!EWYL: Why exercise? I'm on vacation! I can swim, walk on the beach, dance, kayak, and rock climb.
CM: I know I'll gain ten pounds.EWYL: I know I'll enjoy an abundance of wonderful food and come home feeling great!
By changing your cruise-mindset to an eat what you love, love what you eat mindset, you'll enjoy your cruise or vacation without taking it home with you.
Eat Mindfully, Live Vibrantly!
Michelle May, M.D.
http://amihungry.com/quiz.shtml. www.AmIHungry.com 
www.MichelleMayMD.com

P.S. Have you taken our Eating Cycle Assessment to find out whether you typically follow an instinctive eating cycle, overeating cycle, or restrictive eating cycle?

Fluid Guidelines

Patients are encouraged to drink up to 96 ounces of fluid a day.  This is very challenging because of the small size of the stomach pouch or sleeve after surgery.  Some general guidelines to obtain fluid are as follows:

• All fluids are not equal.  Choose liquid beverages that are sugar free, 10 calories or less per serving, noncarbonated, and high in protein.  Gas bubbles from carbonated beverages may cause pouch to stretch.
• Drink slowly.  Sip on beverages throughout the day.  Avoid using straws, as it may cause you to swallow more air.
• Do not eat and drink at the same time.  Wait at least 30 minutes after a meal before sipping on fluids.  Eating and drinking at the same time can cause overfilling and possible stretching of the stomach pouch.
• Caffeine should be avoided until you can drink 64 ounces of uncarbonated fluid a day.  For every caffeinated beverage, you should have a decaffeinated beverage in it's place.  No more than 16 ounces of caffeine a day.  Vitamins should never be taken with caffeine beverages.

American Dietetic Association Nutrition care Manuel.  http://nutritioncaremanula.org 

Eating out: Chinese Food

Ask that  your dish be prepared without MSG, the flavoring agent often used in Chinese cuisine.  While it's made from beets, a healthy vegetable, MSG has a very high glycemic index (GI).  Try egg drop soup or any combination of steamed fresh vegetables prepared with small amounts of meat, poultry or seafood.  Stay way from:  rice; the deep-fried, crispy noodles; egg rolls; fried dumplings; spareribs; lo mein; moo goo gai pan; Peking duck; and entrees described on the menu as "crispy" or "sweet and sour."  Also, many sauces may be thickened with cornstarch.

The South Beach Diet  Good Fats, Good Carbs Guide, Arthur Agatston, M.D.

Eating Out: Italian Food

Not order pasta?  At an Italian restaraunt?  Actually, it's easier than you think--there are usually several choices right for you.  Try salads dressed with oil and balsamic vinegar; clams steamed in white wine; clear soups; grilled meat, poultry, or fish; scallops sauteed with mushrooms and marsala wine sauce; or escarole or broccoli rabe (two types of greens) sauteed in garlic and olive oil.

If you must have pasta, ask for whole wheat pasta and order a side serving sauteed in olive oil and garlic or topped with plain tomato sauce and good proteins (clams or shrimp) or vegetables.  Stay away from bread or garlic bread and anything described on the menu as "carbonara/alfredo" (prepared with full-fat cream and cheese) or parmigiana (breaded, fried and smothered in full-fat mozzarella).

The South Beach Diet  Good Fats, Good Carbs Guide, Arthur Agatston, M.D.

Eating out: Mexican Food

Most Mexican food at chain restaruants and Mexican fast-food places is prepared American-style, which menas an abundance of bad fats.  Yet it is possible to go Mexican and eat healthfully.  Try grilled chicken or fish, pescado Veracruzana (fish in a tangy sauce of olive oail, grilled onions, green olives and capers), mole pollo (boned chicken breast served in a hot and spicy sauce), mojo pollo (chicken in a tangy citrus sauce), or camarones de hacha (shrimp sauteed in a red and green tomato sauce).  Stay away from deep-fried tortilla chips; anything topped with cheese, sour cream, or guacamole; refried beans (commonly fried in lard); chimichangas (deep-fried flour tortillas filled with meat and cheese); the Mexican sausage called chorizo; and deep-fried taco-shell bowls.
The South Beach Diet  Good Fats, Good Carbs Guide, Arthur Agatston, M.D.

Golden Rules of Eating after Surgery

aka…The 10 Commandments of Bariatric Eating


adapted from http://www.lap-band-surgery-site.com/bariatric-eating.html

#1: You Shall Eat Your Protein First
Protein rich foods delay stomach emptying and will help keep you feeling full long after you're done with your meal.
Post bariatric eating involves protein at every meal and snack.
Be sure to eat your protein first. Avoid filling up on other foods and leaving no room for your protein!
#2: You Shall Choose Solid Foods Over Soft, Mushy, or Liquidy Foods
"Solid" foods will fill up your pouch and stay in your pouch longer than soft, mushy, or liquidy foods do. You'll require more food to feel full when the consistency of your meal is soft, mushy or liquidy.
More food = more calories = slower weight loss!
Examples of "solid" foods: chicken, turkey, fish, beans, whole fruits and vegetables, salad, whole wheat bread, brown rice, etc.
Examples of soft, mushy, or liquidy foods: soup, frappuccinos, milkshakes, ice cream, etc.
#3: Avoid Eating and Drinking at the Same Time
Solid food + liquid beverage = slushy, mushy consistency. (Refer to Commandment #2!)
#4: You Shall Avoid Drinks/Liquids With Calories
Liquids pass through the pouch fairly quickly without giving you a feeling of fullness or satisfaction. Drinks like regular soda pop, juice, milkshakes, coffee drinks, and sweetened beverages contain a lot of calories.
You can drink a lot of liquids without getting full and that means you can take in a lot of calories without ever feeling full if you're not careful to choose zero calorie beverages.
#5: You Shall Take Small Bites
Take bites only as big as a pea, pencil eraser, or a dime when eating after bariatric surgery. A small bite of food in your mouth guarantees only a small bite of food will find its way down to your stomach.
Having only a small amount of food trying to pass a gastric band (or through the new opening created between the pouch and small intestine by a gastric bypass) will lessen your chances of causing an obstruction.
#6: You Shall Chew Thoroughly
Chewing thoroughly help you slow down, avoid overeating, and minimize the chance of obstruction caused by large food particles.
Bariatric surgery eating requires that you chew each bite 25-30 times or until the food in your mouth is unidentifiable.
#7: You Shall Eat Slowly
This will prevent you from overeating which can cause you to vomit and/or cause your pouch to stretch. A stretched pouch means you'll need more food to feel full.
Try putting your fork or spoon down between bites and allow 20-30 minutes to finish a meal.
#8: You Shall Stop Eating as Soon as You Feel Full
If you don't, you can get sick...
...as in vomit...yuck!
Persistent over eating after bariatric surgery can also cause your pouch to stretch which means you'll need larger portions of food to feel full.
#9: You Shall Stay Hydrated
Drink 6-8 cups of calorie free fluid every day.

• water
• Sugar free, non-carbonated, caffeine free or decaffeinated beverages:
  • Diet Snapple
  • Sugar free Kool-Aid
  • Decaf tea or coffee
  • Herbal tea or coffee
  • Artificially sweetened flavored water
  • Crystal Light

Drinking adequate fluid will prevent dehydration and constipation. Remember to drink between meals...not with meals.
#10: You Shall Take Your Daily Vitamins
YES! You will need to take bariatric vitamins after weight loss surgery...
...every day for the rest of your life!
You Shall Follow The Commandments of Eating After Bariatric Surgery if You Want to be Successful
Do you know the #1 reason why people don't lose all the weight they want or even gain weight after going through bariatric surgery?
Not following the post-op bariatric diet!
Make a commitment to following the "commandments" and make a regular date for yourself and a notebook on the first of every month to "check in" and assess how many of the 10 you're actually following.
Should your weight loss slow, stop, or start moving in the wrong direction, re-commit yourself to following ALL 10 Commandments!

Stage 4 Soft Nutrition diet

Guidelines
• Chew, chew, chew! You cannot over-chew your food.
• Drink, drink, drink! But do not drink while eating. Wait at least 30 minutes after a meal before drinking fluids. When you do drink, sip—don't gulp or use straws. Do not drink alcohol.
• Stop eating when you feel full. If you keep eating, you may vomit. Overeating also stretches the pouch and may keep you from losing weight.
• Get enough protein. At meals, always eat protein first. Continue to use a liquid protein supplement.
• Eat several small meals every day.
• Take your vitamins every day.


Recommended Foods
High-Protein Foods
• Light (low-sugar) yogurt
• Low-fat cottage cheese
• Shredded low-fat cheese
• Tuna packed in water
• Crab, fish, scallops, and oysters (avoid fried)
• Skinless chicken or turkey, cooked until very tender and cut into small pieces
• Lean pork or beef, cooked until very tender and cut in small pieces
• Beans and lentils
• Low-fat deli meats
Other Healthy Choices
• Cream of wheat, oatmeal, or Malt-o-Meal with added protein powder
• Cold cereal soaked in milk until soggy
• Cooked tender vegetables without peels or seeds
• Ripe banana; fruit canned in its own juice or water (not canned in syrup)
• Low-fat soups with added protein powder or strained meat


Foods Not Recommended
"Sticky" Foods
• Soft bread (it can make a dough ball that could plug up the pouch outlet)
• Sticky or sweet rice
• Spaghetti and other pasta
• Macaroni and cheese
• High-fat cheese, melted cheese
• Raisins, prunes, and other dried fruits (these are too sweet)
Crunchy Foods
• Granola and other cereals with nuts
• Raw vegetables, salad
• Nuts and popcorn
• Chips
Tough Foods
• Tough or chewy meat
• Whole pieces of corn or whole peas (puree these foods before eating them)
High-Fat Foods
• Butter, margarine, and oil
• Regular mayonnaise, sour cream, cream cheese, salad dressing
• Whole milk and half-and-half
• Ice cream, cakes, cookies, pies, and other desserts
• Bacon
• Sausage
• Luncheon meats
• Gravy
Foods with Seeds, Peels, or Husks
• Strawberries and other berries
• Corn (unless pureed)
• Peas (unless pureed)


Sample 1-Day Menu
Take 15 minutes to eat each meal. Do not drink fluids at meals or for 30 minutes after the meal.
7:00 am 1 egg, poached or scrambled without added fat ½ cup oatmeal with 1 scoop protein powder,1 chewable multivitamin tablet
8:00 am 1 cup skim milk—Sip slowly (¼ cup every 15 minutes)
9:00 am 1 cup decaffeinated coffee—sip slowly (¼ cup every 15 minutes)
10:00 am 1 cup liquid protein supplement—Sip slowly (¼ cup every 15 minutes).
11:00 am 1 cup sugar-free lemonade—Sip slowly (¼ cup every 15 minutes)
12:00 Noon 2 to 3 tablespoons strained beef, 2 tablespoons mashed potatoes, 2 tablespoons pureed green beans,
1 chewable calcium tablet
1:00 pm 1 cup water—Sip slowly (¼ cup every 15 minutes)
2:00 pm 1 cup decaffeinated tea with sugar substitute—Sip slowly (¼ cup every 15 minutes)
3:00 pm 1 cup liquid protein supplement—sip slowly (¼ cup every 15 minutes)
5:00 pm 2 to 3 tablespoons strained turkey, 2 tablespoons mashed potato, 2 tablespoons pureed carrots,
1 chewable multivitamin tablet
6:00 pm ½ cup sugar-free instant pudding, made with 1 scoop protein powder
7:00 pm 1 cup liquid protein supplement—sip slowly (¼ cup every 15 minutes)
8:00 pm 1 cup water—Sip slowly (¼ cup every 15 minutes)
9:00 pm ¼ cup low-fat cottage cheese, ¼ cup unsweetened applesauce with a sprinkle of cinnamon
1 chewable calcium tablet
10:00 pm 1 cup water—Sip slowly (¼ cup every 15 minutes)

Stage 3 Blended/Pureed Nutrition diet

Follow this nutrition therapy, blending everything to the consistency of applesauce, until your dietitian gives you new instructions. This will usually happen at your first doctor's visit after surgery.


Goals
􀁹
To help you lose enough weight after gastric lap-band or Roux-en-Y surgery
􀁹
To provide enough protein, fluid, vitamins, and minerals to keep you healthy
􀁹
To decrease side effects of surgery


Beverage Guidelines
􀁹
Drink 48 ounces or more of low-fat, low-sugar liquids every day. To drink this much, try sipping 1 ounce (2 tablespoons) every 15 minutes.
􀁹
About half of what you drink (24 ounces per day) should be high-protein drinks or strained cream soups. These should have at least 15 grams protein, less than 20 grams carbohydrate, and less than 5 grams fat per cup (8 ounces).
􀁹
At least half of what you drink (24 ounces or more per day) should be sugar-free liquids.


Good choices include the following:
o Water
o Decaffeinated coffee or caffeine-free tea without sugar (you may use sugar substitute)
o Sugar-free, noncarbonated drinks, like Crystal Lite or sugar-free Kool-Aid,
or "flat" sugar-free soda pop
o Diet V-8 Splash
o Low-calorie cranberry juice
o Sugar-free Jell-O (¼ cup = 2 ounces)
o Sugar-free Popsicles
o Broth


􀁹
Do not drink liquids with a meal or for 30 minutes after a meal. This can cause the pouch
to stretch, and you will not lose all the weight that you can. You are also more likely to
regain weight later.
􀁹
Do not drink alcohol. It is dehydrating and has no nutrients.
􀁹
Do not drink carbonated (bubbly) drinks. The bubbles may give you gas, cause bloating,
and stretch the stomach pouch.


Meal Guidelines
􀁹
Stop eating when you first feel full.
􀁹
All foods must be blended or pureed.
􀁹
Take 15 minutes to eat each meal.
􀁹
If you had lap-band surgery, eat three meals per day.
􀁹
If you had Roux-en-Y surgery, eat six to eight meals per day.
􀁹
Eat foods in this order:
o Have protein foods first. Foods with protein include pureed or strained baby foods
(meat, fish, and poultry types) and eggs.
o Then eat vegetables and fruit.
o Have starchy mashed potatoes and strained cooked cereal last.


Vitamin and Mineral Supplements
􀁹
Take two chewable multiple vitamin/mineral supplements daily. You must do this
forever! Do not quit taking your vitamins, no matter how good you feel.
􀁹
Take other supplements, including calcium, vitamin B-12, and iron, if you need them.
Your doctor or dietitian will tell you what to do.


Dumping Syndrome
Dumping syndrome is a condition where food does not stay in the stomach for long enough.
Instead, it is "dumped" into the small intestine. This can make you feel weak or dizzy, get a
headache, turn red, or have diarrhea.
To avoid dumping:
􀁹
Do not drink liquids with a meal.
􀁹
Do not drink liquids within 30 minutes after a meal.
􀁹
Do not eat or drink foods made with sugar.
􀁹
Avoid high-fat and greasy foods.


Other Tips
􀁹
Do not chew gum. If you swallow it, gum can block the stomach opening.
􀁹
Do not drink from a straw. Straws make you swallow air. That causes bloating and can
stretch the pouch.


Sample 1-Day Menu
8:00 am 4 to 6 tablespoons cooked cream of wheat, with 2 tablespoons skim milk to thin cereal 1 chewable multiple vitamin tablet
9:00 am 1 cup skim milk—Sip slowly; have 2 ounces every 15 minutes.
10:00 am 1 cup low-calorie cranberry juice—Sip slowly; have 2 ounces every 15 minutes.
11:00 am 3 tablespoons cottage cheese and 1 tablespoon strained peaches
12:00 Noon 1 cup sugar-free lemonade—Sip slowly; have 2 ounces every 15 minutes.
1:00 pm 2 to 3 tablespoons strained beef, 2 tablespoons pureed green beans 2 tablespoons mashed potatoes 1 chewable calcium tablet (if prescribed)
2:00 pm 1 cup caffeine-free tea with sugar substitute—Sip slowly; have 2 ounces every 15 minutes.
3:00 pm 1 cup liquid protein supplement—Sip slowly; have 2 ounces every 15 minutes.
5:00 pm 6 tablespoons sugar-free instant pudding made with 1 scoop of protein powder
6:00 pm 2 to 3 tablespoons strained turkey, 2 tablespoons pureed carrots, 2 tablespoons mashed potato, 1 chewable multivitamin tablet
7:00 pm 1 cup skim milk—Sip slowly; have 2 ounces every 15 minutes
8:00 pm 3 tablespoons cottage cheese and 3 tablespoons applesauce with a sprinkle of cinnamon 1 chewable calcium tablet (if prescribed)
9:00 pm 1 cup high-protein cream of chicken soup
10:00 pm 1 cup decaffeinated coffee—Sip slowly; have 2 ounces every 15 minutes


Remember:
􀁹
Take 15 minutes to eat each meal.
􀁹
At meals, always eat protein (meat, eggs, fish, or poultry) first!
􀁹
Do not drink liquids at meals.
􀁹
Wait at least 30 minutes after a meal to start drinking fluids. Aim for 48 to 64 oz (6 to 8 cups) of fluids daily.
􀁹
Stop eating or drinking when you are full.
􀁹
Do not drink alcohol.
􀁹
Do not drink from a straw.
􀁹
Sip, don't gulp!

Stage 2 Liquid Nutrition diet

Follow this diet for two weeks before your surgery and for the first two weeks after surgery.
Goals

• Adequate protein to promote healing after surgery and help build lean body mass; 60-70 grams protein per day for women and 70-80 grams per day for men
• Adequate fluid to prevent dehydration 48-64 oz per day initially after surgery; 4-5 days post-op increase to 64-96 oz sugar free, caffeine free fluids per day
  • Do not drink 30 minutes before or 30 minutes after a meal
• Begin taking a chewable Multivitamin (MVI) with iron to prevent nutrient deficiencies
  • Centrum chewable or Flintstones Complete are two chewable MVIs with iron you may try
  • Take your MVI with iron twice a day
• Begin taking a chewable calcium + Vitamin D supplement
  • Should be in the calcium citrate form (such as Citracal) 500 mg three times per day for a total of 1500 mg per day
  • Take calcium and MVI with iron at least two hours apart
• Caloric intake should be 800-1000 calories per day for the post-op stage
• Pre-op calories are not limited
• Keep a food diary    
  • Write down everything you eat and drink during the day; this will help you stay within your calorie goal, and help you determine if you are getting enough protein and fluid
  • There are various websites that can help you track your caloric intake including:
    • www.mypyramid.gov, http://www.fitday.com/, and http://www.sparkpeople.com/

Examples of Sugar Free (or No Sugar Added) Full Liquids

• Skim milk and/or light soy milk
• HEB Mootopia milk—lactose free and 50% more protein than regular skim milk
• No sugar added Carnation Instant Breakfast
• Isopure or IsopurePlus Zero Carb beverages
• Dannon Light and Fit yogurt
• Low fat strained cream soups
• Low fat broth (with a scoop of unflavored protein powder)
• Sugar Free Popsicles
• EAS Light
• Resource OptiSource High Protein (can be found at CVS online)

Tips for the Liquid Stage

• Get creative with your protein drinks! You won't drink it if you don't like it
  • Try http://www.bariatriceating.com/ or http://www.unjury.com/ for protein drink recipes and ideas
• Purchase an unflavored protein powder such as Beneprotein
  • This can be added to most foods including soups, yogurts and beverages
  • It is available at the Davila Pharmacy downtown San Antonio or also through a commercial pharmacy such as CVS or Walgreens
  • This product is in stock at Davila but has to be ordered from CVS or Walgreens
    • Can be ordered through CVS/Walgreens online
• If you find that you have become lactose intolerant try lactose free milk or a lactase supplement before eliminating dairy from your diet
  • Dairy is a great source of protein calcium and vitamin D!
• Avoid sugar alcohols
  • Half of the calories from sugar alcohols are absorbed
  • Too much can cause diarrhea
• Avoid foods that are high in fat and (real) sugar—these foods will cause dumping syndrome
• If you are taking a calcium supplement take it separately from your multivitamin with iron
  • You should be taking 1500 mg of calcium citrate
  • Divide the dose up into 500 mg three times throughout the day, this helps your body absorb the calcium more efficiently
• If you have questions about your diet contact
  • You may also call the Outpatient Nutrition Clinic at 292-7578

Dieting is like cutting weeds with nail clippers...you'll never get to the roots

By Michelle May, M.D.

Original content found at http://www.eatwhatyoulovelovewhatyoueat.com/2011/02/dieting-is-like-cutting-weeds-with-nail-clippersyoull-never-get-to-the-roots.html

Why can't I stick to a stupid diet?

• Why did I eat that candy? I wasn't even hungry.
  
• Why did I order the burger and fries? I was going to order a salad.
  
• Why did I eat that whole bucket of popcorn? The movie hasn't even started.
  
• Why did I eat so much? Now I feel miserable!
  
• Why did I hit my snooze alarm? I was going to get up early and go to the gym.
  

Sound familiar? These are the result of habits that keep you stuck in your eat-repent-repeat cycle. By definition, a habit is a recurrent, often unconscious pattern of behavior that is acquired through frequent repetition.

The problem with any habit is that it takes away your options. When you act out of habit, you continually recreate the past. No matter how motivated you are, new patterns cannot emerge from old, often unconscious, beliefs, thoughts, feelings, and behaviors.

You may already know that these are habits and you may have even tried various diets to try to break them. But that's a habit too! Dieting is like weeding your garden with nail clippers; it's a difficult, endless, futile chore that will never get to the root of the problem.

Until you know the real answer to why?, you're doomed to repeat those behaviors again and again (and again and again). Difficult. Endless. Futile.

The Missing Structure

What you're missing is the necessary structure for getting to the root of the problem. Once you know and understand the missing structure, you can make your ineffective beliefs, thoughts, feelings, and behaviors conscious. Once they are conscious, you are able to use specific processes to systematically replace them with effective beliefs, thoughts, feelings, and behaviors.

Without this structure, the whys? like those in the examples above are sources of recurring frustration. Try as you might, the solutions are out of reach. With structure however, the answers and solutions are clear and often quite simple.

For example, each of the questions above is addressed by the processes in each of the six stages of the Mindful Eating Cycle™ (in order):

• Why do I eat?
  
• When do I eat?
  
• What do I eat?
  
• How do I eat?
  
• How much do I eat?
  
• Where do I invest my energy?
  

The structure provides you with the flexibility and freedom for lasting change.