Healthier Frozen Treat Recipes

Summer wouldn’t be complete without a frozen treat to cool you off. But those icy calories can add to the weight that you are trying so hard to melt away.

While frozen yogurt can may be healthier than its sister ice cream, take caution; “fro-yo” is not always that much lower in calories than ice cream. Don’t get caught up in the idea that frozen yogurt is “low calorie” — portion size still applies.

If you want to play it safe while keeping cool, check out this list of healthier frozen treats that will help quench your thirst for a frozen treat, while allowing you to stay on track with your weight loss goals.

  • Cherry Limeade Pops
    Substitute Splenda(r) for sugar and you will have a delicious, lower calorie frozen treat.

  • Super-Simple Sorbet
    Substitute sugar for Splenda(r) and use silken tofu or high-protein Greek yogurt to make a batch of high-protein deliciousness.

  • Frozen Yogurt Buttons
    Here’s a healthy frozen snack that both you and your kids will love. These little frozen yogurt buttons are cold and creamy.

 

Are you battling obesity? We can help you. Come to one of our free weight loss information seminars to have your questions about weight loss surgery answered.

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Lower Stress to Help Weight Loss: 27 Tips to Stress Less

Many studies suggest that stress is linked to weight gain, obesity and a host of other health ailments. Whether you’re struggling to keep up with daily household chores or dealing with the pressure of performing at work, even seemingly simple everyday challenges can leave you feeling overwhelmed and stressed out.

If you’re struggling with obesity, don’t get stressed out. Come to one of our free weight loss surgery seminars where you can get all of your answers about bariatric, LAP-Band, gastric bypass surgeries and more answered by surgeons and other health care professionals.

The good news is, incorporating simple practices can help you to reduce your stress levels. Here’s a list of ways tips for managing and reducing stress in your life. Read through them and see if any apply to you.

  1. Avoid people who stress you out.
  2. Avoid unnecessary stress.
  3. Learn to say “No.”
  4. Take control of your environment.
  5. Avoid “hot button” topics.
  6. Pare down your to-do list.
  7. Find a healthy outlet to express your feelings.
  8. Be willing to compromise.
  9. Be more assertive.
  10. Practice better time management.
  11. Reframe the problem that is stressing you out.
  12. Look at the bigger picture.
  13. Adjust your standards.
  14. Focus on the positive.
  15. Stop trying to control the uncontrollable.
  16. Look for the upside to the situation.
  17. Share your feelings instead of bottling them up.
  18. Learn to forgive.
  19. Set aside relaxation time.
  20. Learn to connect with others.
  21. Make it a point to do something you enjoy every day.
  22. Keep a sense of humor about things.
  23. Exercise regularly.
  24. Follow a healthy diet.
  25. Reduce your sugar and caffeine intake.
  26. Avoid drugs, alcohol and cigarettes.
  27. Get enough sleep.
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7 Anti-Inflammatory Foods

Many studies have been published in recent years showing evidence that chronic inflammation is correlated to many serious health ailments including cancers, heart disease, Alzheimer’s disease, diabetes and more.

When inflammation occurs on the surface of the body, it’s evident by redness and swelling; inflammation is actually one of the mechanisms that your body uses to heal itself. However, when inflammation continually persists serving no immediate purpose it can actually damage your body and cause illness.

What causes inflammation?

There are many causes for inflammation in the body; some of the most common include stress, exposure to toxins such as tobacco smoke or alcohol, lack of exercise and genetic predisposition. Dietary choices can also play a notable role in whether your body is chronically inflamed. Learning how foods affect your body in respect to inflammation and integrating this knowledge into your strategy for containing inflammation can help reduce your risk of inflammation-related diseases.

Here is a list of seven tasty foods that help decrease inflammation, which can be easily (and deliciously) integrated into your weight loss menus.

  1. Wild Alaskan Salmon: Wild salmon and other such oily fish are high in anti-inflammatory omega-3 fatty acids.
  2. Cruciferous vegetables: These naturally detoxifying vegetables are loaded with antioxidants and can help rid your body of harmful agents. Kale, brussel sprouts, cauliflower and broccoli are examples of these superfoods.
  3. Blueberries: These delectable treats not only reduce inflammation, but can also help protect you from diseases such as dementia and cancer.
  4. Ginger: This spicy root contains a host of health benefits; among them it helps to control blood sugar.
  5. Green tea: Packed with flavanoids, this calorie-free caffeinated beverage is high in Vitamin C and may even help reduce the risk of certain cancers.
  6. Tumeric: This potent spice contains curcumin, which is said to have anti-inflammatory properties and pain-relieving effects on the body.
  7. Sweet potatoes: These sweet complex carbs are high in beta-carotene, fiber, Vitamins B and C and magnesium.

Do you feel like you’re fighting a losing battle against obesity? Come to one of our free weight loss surgery seminars to find out if bariatric surgery is an option for you to take control back over your life.

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Focus on Stress Reduction and Weight Loss: Breathing Technique & Food Meditation

Studies suggest that lowering your stress levels can help with weight control. Meditation and breathing techniques are methods that people around the world use to help control stress and increase emotional and mental wellness. Here are two easy breathing and food meditation techniques that you can use during your weight loss journey to help you stay on track mentally, physically and emotionally.

1. Breathing meditation using numbers and rhythm
This technique can be done sitting, standing or lying down. First get into a comfortable position. Then, begin counting up to 70 with each breath in and out. As you inhale, take in what feels like 70 percent of your lung capacity; use your diaphragm (not your shoulders or chest) to breath as follows:

Breath in: One count
Breath out: Two counts
Continue breathing until you reach 70 counts.

The next step to mindfulness is to control the length of each of your breaths. Meditating on your breath while controlling each exhale and inhale throughout the duration of this exercise can help you to become more aware of your physical state while allowing you to clear your mind of any disturbances that may be causing you undue stress. It can also help hone your mental discipline and give you a sense of control over your physical well-being and mental state.

2. Mindful eating
Careful awareness while you’re eating can help you to be more aware of our caloric intake and feeling of being satisfied and full. You can use the following tips to help you be a “mindful eater,” slow down your eating process, enjoy your food more and eat less overall.

Instead of standing up and eating, make sure you’re seated and not multitasking. Multitasking while you’re eating can lead to unconsciously eating too much. As you bring your food toward your mouth, pay attention to the way it smells and looks. Slow down and be aware of your body’s posture and movements. Once the food is in your mouth, put your silverware down and make each bite a deliberate, focused process. Concentrate on the taste and texture of the food as well as the actual act of chewing.

While you’re chewing, don’t do anything else, simply pay attention and chew your food until it is uniformly smooth. The uniformity of the food’s texture will be your signal to swallow. After you swallow, pause and take a deep breath before moving your next bite of food to your mouth.

If you can concentrate on improving yourself and enjoying life; even if just for a few moments every day it can be beneficial to your overall sense of wellness and health. Improving your outlook on life will help you to continue with the life changes you must make after weight loss surgery in order to lose weight and keep it off in the long-term and your efforts will be much more effective and enjoyable with a positive mental outlook.

Have you been battling obesity and feel hopeless? Are you considering weight loss surgery as a way for you to control your obesity? Come to one of our free weight loss surgery seminars to find out whether weight loss surgery is for you.

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Stress & Weight Gain

These days stress is a way of life. There’s a multitude of reasons we become stressed; whether it be big life changes, debt, job or career worries, relationship issues or just simply the tension of the world brought to you day in and day out via your TV, for some people stress goes way beyond simply feeling anxious or uncomfortable.

For some people, stress causes binge eating or a constant feeling of hunger regardless of caloric intake. With this comes the additional anxiety associated with weight gain.

Is stress linked to weight gain?

According to this article published in WebMD, the response to chronic stress in many people is an increase in appetite, which can cause stress-induced weight gain. Some studies say the reason is the release of the stress-induced hormone called cortisol.

Another study published in the online Journal of Obesity suggests that mastering stress-reduction techniques and mindful eating can help prevent weight gain. In fact, the study linked stress levels in women to the amount of deep belly fat they were able to lose during the study.

Can stress levels be reduced through mental discipline?

It’s easy for an outsider to tell you to eliminate stress triggers in your life, but that is not always as simple as it sounds. Your job, relationships, finances, children and more can all be variables that trigger a stress response and taking measures such as quitting your job or breaking up with your significant other may not be the answer for you.

If your stress triggers are ones that can’t be simply eliminated, don’t despair. There are ways that you can reduce stress in your life through mental and physical training.

Women in this study at the University of California, San Francisco (UCSF) learned to be more mindful of their mind, bodies and the sensations they experience from each. The women who learned mindfulness practice and training and the basics of healthy eating and exercise experienced the loss of deep belly fat; this abdominal fat is linked to an elevated risk for developing diabetes and heart disease.

Are you battling obesity? We can help you. Come to one of our free weight loss information seminars to have your questions about weight loss surgery answered.

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Dinner Done Light

What’s for dinner tonight? Many weight loss surgery patients struggle with getting enough protein in their diet while keeping control of calories.

One of these simple menus can be on your table in very little time and all of them are high in protein. Not only will they satiate your hunger, eating them will satisfy your palate and give your body the kind of nourishment it needs to keep steady on the path to a healthier you.

Cold sesame noodles with chicken and cucumbers

Cold Sesame Noodles with Chicken and Cucumber

Dig into a simple end-of-summer pasta toss loaded with chicken, cucumbers and peanuts. This recipe uses dried Udon noodles; if using fresh noodles, you’ll need about 11 ounces.

 

Grilled chicken and spinach salad recipe

GrilledChickenandSpinachSalad

Here is a low-calorie high-protein dinner recipe that might catch your interest. It’s a chicken meal with vegetables that tastes good and is a great meal to help you reach your weight loss goals.

Crafty coconut-lime tilapia

Fish is one of the best proteins you can have. It's lean, packed with nutrients and doesn't make you feel bloated like other sources of animal protein. This easy recipe for crafty coconut-lime tilapia is guaranteed to put a smile on your face!

Fish is one of the best proteins you can have. It’s lean, packed with nutrients and doesn’t make you feel bloated like other sources of animal protein. This easy recipe for crafty coconut-lime tilapia is guaranteed to put a smile on your face!

Marinated tofu with cold peanut noodles

Here's a delicious, easy and vegan meal you can make that will add a few ticks to your day's protein intake log.

Here’s a delicious, easy and vegan meal you can make that will add a few ticks to your day’s protein intake log.

Tilapia piccata with snap peas

A 4-ounce fillet of mild-tasting tilapia has only 108 calories. This recipe uses four fillets, lemon juice, capers and snap peas to make a tangy, hot and tasty meal.

A 4-ounce fillet of mild-tasting tilapia has only 108 calories. This recipe uses four fillets, lemon juice, capers and snap peas to make a tangy, hot and tasty meal.

Mahi Mahi with Chimichurri sauce and broccolini

Most people tend to pair Chimichurri sauce with steak or chicken. This recipe pairs it with fish to make a perfectly mild, light and tasty meal.

Most people tend to pair Chimichurri sauce with steak or chicken. This recipe pairs it with fish to make a perfectly mild, light and tasty meal.

 

We are here for you every step of the way. Follow us and talk to our community on Facebook and Twitter. You’ll get healthy recipes, weight loss tips and tricks, and encouragement from our healthy, supportive community.

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6 Satisfying High-Protein Lunches

Are you looking for healthy, portable lunches to take with you to work or while you run errands all day?

It’s hard to stay on track, so remember that proper planning prevents poor performance. If you know you’re going to be out of the house all day, get a little cooler and take your lunch and snacks with you so you don’t have to scramble and leave yourself open to splurging on the convenience of a fast food restaurant.

Below are some nutrition-boosting, low-calorie, tasty and healthy ideas that emphasize fresh in a delicious way:

Chobani and Laughing Cow veggie spread

Top this veggie spread with fresh veggies and you’re set! The whole sandwich is about 130 calories, 8 grams of protein and 3 grams of fat.

Top this veggie spread with fresh veggies and you’re set! The whole sandwich is about 130 calories, 8 grams of protein and 3 grams of fat.

Little Italy chicken pitas

Sun-dried tomato vinaigrette and chicken filling make this a delicious, light and protein-packed meal.

Sun-dried tomato vinaigrette and chicken filling make this a delicious, light and protein-packed meal.

Protein-packed quinoa patties

Get ready for a simple lunch you can make for your family or yourself. It's high in protein and easy to pack for a portable lunch.

Get ready for a simple lunch you can make for your family or yourself. It’s high in protein and easy to pack for a portable lunch.

Eggs nested in sautéed chard and mushrooms

Throw a little olive oil, chopped onion, fresh chard and mushrooms in a pan, top with an egg and you have this delicious meal for lunch or breakfast.

Throw a little olive oil, chopped onion, fresh chard and mushrooms in a pan, top with an egg and you have this delicious meal for lunch or breakfast.

Salmon patties

Pair these salmon patties with kale with pumpkin seeds for super-flavor and nutrition.

Pair these salmon patties with kale with pumpkin seeds for super-flavor and nutrition.

Chickpea sandwich spread (vegetarian/vegan)

This recipe makes about eight sandwiches and although it's vegan, it is full of protein.

This recipe makes about eight sandwiches and although it’s vegan, it is full of protein.

We are here for you every step of the way. Follow us and talk to our community on Facebook and Twitter. You’ll get healthy recipes, weight loss tips and tricks, and encouragement from our healthy, supportive community.

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Dress for Fitness Success – Tips for Women

Undergoing weight loss surgery is just the beginning of a lifetime of changes that you will make to live a healthier, happier life. One of the commitments that you must make in order to continually improve your health and well-being is a promise to yourself to keep active. But, some of us have never been active and even what might seem like a very basic thing like dressing properly for your activity could seem overwhelming. Here are some simple tips on dressing for fitness success that we hope will help increase your confidence and comfort while you make gains toward becoming physically fit.

1. Wear the right bra.

2. Wear appropriate shoes. Wear running shoes for running and shoes with good ankle support for high-impact, dynamic workouts like step classes or Zumba. Whatever style or type of shoe you wear, make sure it fits you correctly and doesn’t cause any pinching or pain.

3. Wear clothes that provide you with the right coverage. If you’re running, you may not want to wear baggy pants as they may cause issues under foot. The same pants; however, might work well in a yoga class. Think about your activity and then dress for a successful session.

4. Don’t forget to wash your makeup off of your face before starting. It will help keep your skin healthier and keep the makeup from running in your eyes.

5. Pull your hair back. Stray bangs flying into your face during a cardio session could cause you eye irritation, or worse.

The bottom line is this: Dress so you are comfortable and can have a safe, productive workout. Don’t worry about what other people are wearing – where what works for you.

We are here for you every step of the way. Follow us and talk to our community on Facebook and Twitter. You’ll get healthy recipes, weight loss tips and tricks, and encouragement from our healthy, supportive community.

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Desk-Workouts for Nine-to-Five’rs

Your decision to undergo weight loss surgery was the beginning of your lifelong journey to control your obesity and regain your health. Now that you have had your procedure and are recovered enough to go back to work, you might find that being in an office all day puts a real damper on getting in your daily dose of activity.

Studies show that there are many downsides to sitting at your desk for most of the day, making it that much more important to keep moving throughout the day instead of waiting until the workday ends to get your blood flowing. But, don’t worry; your job doesn’t have to interfere with your weight loss goals. You can easily work a few habits into your workday and do a few midday exercises while sitting at your desk that will help you increase the number of calories you burn daily.

Great workday habits to help you burn calories

  • Set your timer to get up every 30-45 minutes to stretch and to get your blood-flowing.
  • Walk or pace while reading documents or talking on the phone.
  • Check out a stand-up desk or even a treadmill desk. A stand-up desk is a great long-term investment in yourself; simply switching from a sit-down desk to a stand-up desk can help you burn up to 240 extra calories a day!
  • Try to eat small, structured and well-timed meals away from your desk instead of grazing all day.
  • Keep water at your desk and make sure to stay hydrated!
  • Take short walks around the office when you can.
  • On breaks, take walks, move and stretch.

Great desk workouts
Check out these great desk workouts and use them to help you get your daily dose of activity.

  • Ab exercises while sitting at work
  • Desk crunches
  • Crunches with twist
  • Bicycle
  • Lateral oblique crunches
  • Waist rotations with ball

Body weight exercises for the office throughout the day

  • Chair lift
  • Magic carpet ride
  • Chair pose
  • Desk pushupsHow to stay fit at your desk

A good desk desk workout keeps you energized throughout the day, leaving you feeling invigorated, not fatigued and includes ergonomics, exercise, mobility, hydration and nutrition. These all contribute to combating the effects of long hours spent toiling at a computer or completing mountains of paperwork.

Working moms workout (aka exercises you can do at your desk)

  • Desk pushups
  • Chair crunches
  • Desk run
  • Chair squats
  • Swivel chair
  • Eye exercise

10 healthy, brain-stimulating “at work” work-outs you can do at your desk

  • Marching in place
  • Push-ups against your desk
  • Leg lifts
  • Triceps dips
  • Chair squats
  • Overhead side reaches
  • Modified jumping jacks
  • Hamstring stretch
  • Toe reach
  • Chest stretch

20-minute desk workouts

  • Walk to talk
  • Take the long way
  • Sneaky exercises
  • Location, location, location
  • Give yourself a break

We are here for you every step of the way. Follow us and talk to our community on Facebook and Twitter. You’ll get healthy recipes, weight loss tips and tricks, and encouragement from our healthy, supportive community.

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Portable, Weight-Loss-Friendly Lunches

You are on-the-go again and want keep lunches healthy and delicious. Don’t let work, daily to-dos or life’s all-around craziness derail you from your post-bariatric weight loss progress. Here are some weight-loss-friendly protein-packed lunches that are portable and very palatable.

Back to my roots vegetable quiche

Hearty, cozy, homey and satisfying, almost any root vegetables of your choosing would do this quiche justice. Get cracking and check out this healthy quiche you can slice up and easily take with you.

Quinoa caprese salad

Yes, you heard right – it’s a caprese salad recipe that is high in protein. Not only is quinoa a plant-based protein source, it contains nine essential amino acids, tons of fiber and is gluten-free. Mix this amazing grain with some baby tomatoes, mozzarella cheese, and balsamic vinegar and you’ve got a protein-packed, nutrient-dense salad.

Chayotes, roasted veggies and lentil curry salad

Chayotes are part of the gourd family, grown in Central America. It kind of tastes like yellow squash but is firmer. This dish uses chayotes, lentils, curry, roasted veggies and chicken.

Meal-in-a-bowl: pesto-bean topped salad

If you already have cooked beans on hand, this recipe comes together in a flash. You can use both home-cooked and canned beans with great success (though if you use canned, be sure to rinse and drain them very well to remove excess salt). This is a great, light meal that is perfect for a summer’s evening or dining al fresco. The beans work well over just about any type of salad!

Nira-tama (garlic chive omelet)

This recipe uses garlic, chives, salt, pepper and eggs to make a tasty, easy, portable meal.

Curried chicken gluten-free quinoa salad

While quinoa is beloved as a great source of protein, this recipe uses the best of both protein worlds – plant and meat.

Chicken and veggie loaf

Serve with a salad for lunch or dinner, or wrap each slice in foil for a handy portable snack.

We are here for you every step of the way. Follow us and talk to our community on Facebook and Twitter. You’ll get healthy recipes, weight loss tips and tricks, and encouragement from our healthy, supportive community.

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