|February 8, 2013||Filled under General Health, Lunch Ideas||
It seems my medical nutrition therapy class topic could not be more appropriate for this month. Our current topic is cardiac related which is perfect for February’s Go Red campaign by the American Heart Association. While heart disease is usually thought of as a man’s disease it actually kills more women than all the types of cancers combined. It’s also the number one cause of death in the country (men and women combined).
Since I already had to create a 1 day menu that follows the TLC (Theraputic Lifestyle Change) diet I thought I would share it here as well. This menu provides 1,600 calories and 2 grams of sodium. It can even be made more WLS friendly pretty easily.
1 cup of cooked oatmeal made with 3/4 cup skim milk
1 small banana or fruit of your choice
4 oz orange juice
1 cup of coffee with 2 TB skim milk
Tuna sandwich made with 2 oz tuna, 1 Tb low fat mayonnaise, 1 slice tomato, 2 lettuce leaves and 2 slices of bread
1 cup of skim milk or non fat yogurt
10 mini carrots
3 oz of grilled chicken breast
1 cup string beans
1/2 cup brown rice made with low salt chicken broth
salad made with 1 1/2 cups romaine lettuce, 1/2 tomato sliced, 1/4 cucumber sliced, 2 TB avocado and 2 TB olive oil and vinegar dressing (add your choice of fresh herbs)
1 apple and 1 peach or 2 fruits of your choice
non fat yogurt with 2 Tb sliced almonds mixed in
To keep this menu low in sodium don’t add additional salt. Use a sodium free salt substitute. Add fresh or dried herbs to help boost flavors. Try squeezing lemon or other citrus on the chicken. Maybe even add some sauteed mushrooms and a bit of marsala wine to make chicken marsala. Sprinkle cinnamon on the oatmeal. Add some fresh or dried chives to the tuna.
This menu could easily be made more WLS friendly. I’d have to remove the milk and yogurt since I get serious blood sugar crashes with milk. I’d use almond milk instead. The bread at lunch could easily be dropped and the tuna salad served over a bunch of salad greens. I’d probably go with a bit of cheese or more nuts instead of having the orange juice at breakfast. Juice is another one of those items that cause many people to dump. Plus it falls into the category of being a high calorie food that could be thought of as a slider food. Better to replace it with something containing more protein.
Now it’s time to get back to writing my nutritional care plan for my cardiac patient. It’s going to be a busy weekend.
|January 29, 2013||Filled under Recipes: Soups and Stews, WLS Tips||
I have been having a serious craving for sweet potatoes after making baked chili sweet potatoes. I cooked them a few days back. First I used them in a school lunch I had packed:
It included chicken and black bean salad with a homemade dressing, a tiny slice of gingerbread cake and the baked chili sweet potatoes. They were great. I finished off what was left of the potatoes over the next two days. Now they are gone 🙁
I would make a grocery store run but I think we all know how those trips in for just one item turn out. Ten items and $30 or $40 later you leave the store and sometimes even forget to pick up the one item you went in to buy in the first place. So, I’ve added the sweet potatoes to my grocery list.
While gazing into the freezer to see what other veggies I had on hand I noticed a bag of frozen butternut squash. I like squash so I decided to make some soup.
- 16 oz bag of frozen butternut squash
- 1 large onion, diced
- 2 cloves of garlic, diced
- 3 cups of chicken broth
- 1-2 teaspoons olive oil or butter
- 1 teaspoon curry powder
- ½ teaspoon oregano
- ½ teaspoon ground cinnamon
- salt and pepper to taste
- optional: sour cream or yogurt
- Place the olive oil or butter in a large sauce pan over medium heat.
- Sautee the onion until beginning to turn transluscent.
- Add the garlic and saute for 1-2 minutes more.
- Add in the frozen butternut squash, chicken broth and spices except for salt and pepper.
- Bring to a boil then turn down the heat. Simmer for 10 to 15 minutes or until the butternut squash has softened.
- Using a stick blender puree the mixture in the pan. If using a blender carefully transfer the mixture to the blender and puree until smooth.
- Return back to the pan. Add salt and pepper to taste.
- Serve as is or try swirling in a heaping teaspoon of sour cream or plain yogurt.
WLS Tip: sometimes just eating a meal without some protein will cause my RH to kick up and I have a slight reaction. In order to avoid this I always include some fat, such as full fat sour cream, or some protein on the side. In this case I had some diced chicken in the refrigerator. A sprinkle of curry powder on top of the chicken and 30 seconds in the microwave made for a nice but of curried chicken to eat as a side. I had about 1/3 of a cup which is enough to keep me from crashing.
|January 22, 2013||Filled under Lunch Ideas||
The new semester starts tomorrow which means it’s time to start packing lunches again. I’ve got several 12+ hour days ahead of me once travel time is factored in. Going without lunch isn’t an option and grabbing something to eat on campus does work well either. While there are some healthy options available such as prepackaged salad, yogurt parfaits (sooo not a yogurt fan) and fruit cups, the majority of the food available isn’t very weight loss surgery friendly. It’s the usual college fair…..hamburgers, cheeseburgers, pizza, sandwiches, etc. They have a pretty neat grill where they will sautee up your favorite mix of veggies and meat but they are served over your choice of rice or noodles. Besides the not so WLS friendly reason there’s also the added cost of purchasing food to think about. If most college students are strapped for cash try being a college student who also has to rasie a family as well.
I use to pack all my lunch items up into plastic baggies until I found the EasyLunchboxes 3-compartment Bento Lunch Box Containers. I bought each of my kids a Insulated Lunch Box Cooler Bag and got an extra order of the containers. This way I don’t have to wash them as soon as they come home in order to pack the next days lunch. I also started to use the containers myself. One of these days I’ll buy a bag. Until then I use an old insulated bag that’s made to carry a 6 pack of soda.
Here’s tomorrow lunch:
Salad made with romaine lettuce, diced tomatoes, red peppers, carrots and cheese topped with half of a hamburger patty. There’s also dressing in the smaller compartment and a blueberry muffin in the larger one. I’ll have to post the recipe for the muffins. I made them with pureed beans. I started making them this way after last semesters research project. I also have a small thermos that I’m bringing along for lunch.
The thermos contains red grapefruit slices topped with a drizzle of sugarfree maple syrup and a dash of cinnamon. Sounds weird but it tastes great!
Here’s a few more healthy lunch ideas:
Leftover salad: use your favorite salad greens or a bag of salad mix and top with leftovers. Made a roast the other night? When not top the salad with diced roast and carrots. Made fajitas? Use the filling mix to add to your salad greens. Don’t forget to include some olives and guacomole. Got one lone hamburger sitting around? I did! Dice it and use it in your salad.
Use leftover rotissere chicken to make chicken salad. Use lettuce leaves instead of bread to create a roll up. Works great for tuna salad and shrimp salad too.
Go Mediterranean with your favorite hummus and sliced sweet peppers, carrot sticks or even slightly steamed string beans as dippers. If you want pita chips remember to not over do it. The chips and the hummus can easily become a slider food. Add some olives and grapes to round out the meal.
If your lucky enough to have a microwave then bring homemade chili or soup. Pack chili toppings such as diced onion, shredded cheese and a bit of sour cream. Make a batch of corn muffins (watch the size) and keep them in the freezer until needed. Pop a muffin in your bag and by the time you get to work it will be thawed.
How about Caprese salad of sliced mozzarella and tomatoes drizzled with a bit of olive oil, balsamic vinegar and a sprinkle of basil (if you have fresh basil to use even better). Bring some thinly sliced pieces of bagette to place the mozzarella and tomato on top.
Just a few ideas to get you started. What are some of your favorite WLS friendly lunches that you enjoy?
|January 11, 2013||Filled under General Health, WLS Tips||
Anyone who has had any type of weight loss surgery is usually given some type of information about eating after the surgery. They are usually referred to as WLS pouch rules. Some doctors add in addtional “rules” but most use the following ones, or some version of them, to help with weight loss as well as create long term changes in behavior to help maintain the weight loss. These pouch rules are generally used once you are eating solid foods which, depending upon your doctor, could be as far as 10 to 12 weeks after surgery. These were the rules I was given:
1). Protein first but eat balanced meals
2). No drinking with meals or up to 30 minutes after meals
3). Take your vitamins daily
4). Eat slowly
5). No snacking between meals
The basic rules were expanded up with additional guidelines.
Protein: eat at least 65 to 75 grams of protein daily. Protein should come from sources such as meat, seafood, poultry, eggs, dairy, tofu, etc. It was suggested that ground meats might be better tolerated than meat such as steak and pork. Of course the topic of what is and isn’t tolerated is a whole subject of its own. It is not unusual to actually become lactose intolerant after surgery (raising hand here) so dairy might be an issue. The ultimate goal is to eat meals that are balanced while getting in protein.
Drinking/Liquids: drinking with or immediately after meals will create a slurry in the stomach and food passes more quickly through. The rule about not drinking with or right after meals helps to keep the food in your stomach longer which keeps you feeling full longer. I’ve seen lots of people say that coffee or other caffinated drinks are not allowed. This seems to vary from one surgeon to the next. Needless to say getting in regular water (or no calorie flavored water) is always important and should be first. I won’t even get into the craziness I have read about the use of straws. There is one drink that I will touch upon: alcohol. If you’ve had an RNY, DS or the sleeve than please be aware of how quickly alcohol is absorbed. Do a google search on drinking alcohol after gastric bypass or weight loss surgery for more information.
Vitamins and Supplements: most people, even the ones with a band, have been told to at least take a multivitamin. Calcium with added vitamin D is also very common supplement taken. If you’ve had some type of malaborptive surgery than daily vitamins are a must! Your doctor has most likely told you which ones to take. Often times, as years go by, changes might have to be made if you develope some type of deficieny along the way.
Eat slowly: the pouch that was created during surgery is small and eating slowly allows you to get enough nutrition in before getting too full. It helps keep you from overeating by learning to recognize your body’s signals for being full. For many, the results of overeating even a bite or two is extremely uncomfortable. Even painful. For some it can lead to vomiting. As time goes on eating slowly helps to maintain that feeling of fullness which can help prevent regain.
No snacking between meals: for many of us this is the rule that leads to regain once it starts being broken since what we ultimately begin snacking on are slider foods. Slider foods are the ones that are easy to eat, do not make us feel full or make the pouch feel tight and easily slip through leading to weight gain. Slider foods include things like crackers, pretzels, cookies, mashed potatoes, ice cream, smoothies or any other type of food that you personally can eat without feeling full. Many of these foods are ones we snacked on or ate large amounts of before surgery. If we return to snacking it’s common to return to snacking on the same types of foods.
These are the five basic pouch rules I was presented with once graduating to solid foods about 8 weeks after surgery. I find when I begin to regain weight returning to the rules helps to get me on track.
Have you had WLS? If so, what rules were you given to follow to help with long term weight loss? Were they similar? Different? Leave a comment below and share with others what rules you follow.