tag:blogger.com,1999:blog-23527294584202623082024-03-19T04:31:36.312-07:00Bariatric Direct BlogBariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.comBlogger81125tag:blogger.com,1999:blog-2352729458420262308.post-727410651392743392020-05-28T15:03:00.005-07:002022-01-27T12:40:23.517-08:00One Super Simple No-Fuss Trick for Easy Weight Loss<link rel="canonical" href="https://www.bariatricdirect.com/Simple-Weight-Loss-Trick-s/2130.htm"/>
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If you currently consume any liquid calories, one of the easiest and most effective weight loss changes you can make is to <a href="http://blog.bariatricdirect.com/2020/05/drinking-right-amount-of-water-for.html" target="_blank">switch your bevy for water</a>. Liquid calories include:<br />
<br />
<br />
<ul>
<li>Soda</li>
<li>Juice</li>
<li>Sweet tea</li>
<li>Energy drinks</li>
<li>Sports drinks</li>
<li>Chocolate milk</li>
<li>Coffee with sugar</li>
<li>Vitamin-enhanced water</li>
</ul>
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While some of these drinks are marketed to appear healthy, most sweet drinks - including juices, contain as much sugar as a soft drink ounce for ounce. Whether that sugar is labeled 'fructose', 'sucrose', 'high-fructose corn syrup' or 'cane sugar' doesn't make a difference. All added sugars are metabolized in the same way, and when it comes to liquid sugars there are simply <a href="https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar" target="_blank">no health benefits</a>. Unlike sugars from complex carbs or those found in fruit, the levels of sugar contained in sodas, juices and other sweet drinks are substantially higher, lack fiber and are absorbed much more quickly. Sweet drinks are associated with a range of health complications, both in obese and non-obese individuals, including fatty liver and diabetes, high blood pressure and coronary heart disease.<br />
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Additionally, sugary drinks fail to send the signals to your brain to let you know you've consumed enough calories. As an example, consider how many oranges you could consume in one sitting before growing tired of oranges. Most of us would comfortably stop at one, maybe two if hunger has really struck. That's because in addition to the sweet sugary goodness an orange provides, you're also consuming fiber. Fiber is an essential part of a healthy diet, and it contained in all fruits and vegetables. Fibrous foods don't just take longer to eat, which gives your brain a chance to catch up to your stomach, they also slow down sugar absorption and digestion. On the contrary, a glass of orange juice contains no fiber, and an average 8-ounce glass contains about four oranges worth of sugar - roughly 21 grams, or more than 5 teaspoons worth.<br />
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That's why swapping out liquid calories for water is so incredibly effective, particularly for individuals who consume sugary beverages regularly or in large quantities. And that's why the easiest thing you can do for your health today is quit liquid calories for good.<br />
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Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com2tag:blogger.com,1999:blog-2352729458420262308.post-5964422326355942762020-05-28T14:53:00.002-07:002021-04-02T11:24:56.852-07:00Drinking the Right Amount of Water for Weight Loss<link rel="canonical" href="https://www.bariatricdirect.com/The-Right-Amount-of-Water-for-Weight-Loss-s/2112.htm" />
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<!--Getting plenty of water can be a daily challenge for many. But getting all of your liquids comes with many health benefits worth taking advantage of. When your body can maintain a proper balance of fluids and electrolytes, it can perform all of its functions better and with more efficiency. Staying hydrated improves muscle function, brain function and bowel function, and has been associated with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3984246/" target="_blank">improved mood</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/" target="_blank">memory</a>.<br />
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That makes water an essential component of effective weight loss. Alongside existing <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/" target="_blank">evidence </a>that links drinking plenty of water throughout the day to a loss in body weight, here are two more compelling weight loss reasons to keep the Nalgene nearby.<br />
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<b>Water lets you get the most of your workouts</b><br />
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Staying hydrated and working out go hand in hand, and working out comes with a bounty of benefits. Proper liquid consumption improves circulation, helps to flush out byproducts more efficiently, keeps joints better lubricated and prevents cramps and general fatigue. In addition to helping you reach your weight goals, incorporating cardio, strength and flexibility workouts into your routine now will help you to improve your cardiovascular function, prevent joint pain and increase your range of motion, which will reduce your risk for developing preventable illnesses and injuries, and could easily add years to your lifespan.<br />
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<b>Water helps you stay within your daily calorie goals</b><br />
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Water adds volume to your stomach, giving you more of a full feeling during and between meals.<br />
Occasionally, you'll <a href="https://www.livestrong.com/article/441564-difference-between-being-hungry-and-thirsty/" target="_blank">confuse thirst for hunger</a>. Drinking water can help satisfy these cravings.<br />
Replacing your other favorite beverages with water can significantly lower your calorie consumption.<br />
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Because of these benefits, Bariatric Direct recommends consuming 96 oz of water daily as part of your <a href="https://www.bariatricdirect.com/aggressive-weight-loss-s/2053.htm" target="_blank">weight loss program</a>. If plain water doesn't always entice you, adding sugar-free flavoring such as Mio or Crystal Light can help you to consume the water you need to stay on top of your weight loss goals.<br />
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The body is a complex system. Its parts don't function in isolation and there are many parts in play when it comes to processing food, storing fat and weight loss. In this blog, we'll be talking about Leptin and its role in obesity. Leptin is a biological contributor to obesity, which is a critical piece of knowledge for patients who are trying to lose weight. Equipping yourself with all of the relevant knowledge will allow you to take the right approach to weight loss, which includes a healthy emotional and mental outlook on the process. Understanding that obesity isn't caused by a lack of willpower or laziness is one crucial component to taking charge of your health once and for all.<br />
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Leptin is created by fat cells. In an average-weight person with a healthy BMI, where fat cells are evenly distributed, Leptin is produced in order to decrease appetite. This appetite suppressor is lower in people who are underweight and much higher in someone who is obese. The most simple explanation is that the more fat you have, the higher the levels of leptin will be in your blood. That said, there are some additional factors in play, which we will not discuss at this time. The question we want to address - the one you may already be asking yourself - is, "If my leptin levels are high, why am I still hungry?"<br />
In fact, many studies have been conducted based on this very question and have all found the same thing: when exposed to high levels of leptin over an extended period of time, the body develops a resistance to leptin's appetite-cutting effects. When your brain doesn't receive the leptin signal, it erroneously thinks that your body is starving. This may be one reason that many diets fail to promote long-term weight loss.<br />
Leptin resistance is just one of the components of obesity, but if you've ever wondered by it's so difficult to stop yourself from overeating, you should know that leptin may play a pivotal role. So how do you reverse this trend?<br />
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Leptin resistance is tricky and it's not clear whether or not it can be entirely reversed. Here's what we do know:<br />
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<br />
<ul>
<li><a href="https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186" target="_blank">Lower triglycerides</a> make the transport of leptin to your brain easier</li>
<li>Eating plenty of <a href="https://www.bariatricdirect.com/high-protein-foods-s/1858.htm" target="_blank">protein </a>may <a href="https://www.ncbi.nlm.nih.gov/pubmed/16002798" target="_blank">improve leptin sensitivity</a></li>
<li>Eating soluble fiber can help protect against obesity</li>
<li>Poor sleep exacerbates problems with leptin</li>
</ul>
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It’s important never to self-diagnose medical issues and to consider that there are various health risks associated with obesity beyond leptin resistance. Please make an appointment with your GP to discuss the appropriate blood tests necessary to determine your overall health. If you are located in Birmingham and choose to become part of the <a href="https://www.bariatricdirect.com/Brookwood-Medical-Center-Patients-s/1980.htm" target="_blank">local weight loss program</a>, you will undergo a physical examination with Dr. Morgan, an EKG and routine lab work consisting of a CBC, Chem 24, lipid profile, liver enzyme function and thyroid panel.<br />
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Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com0tag:blogger.com,1999:blog-2352729458420262308.post-42645499061529573292020-04-01T12:32:00.005-07:002021-10-11T14:22:25.615-07:00Why Can’t I Stop Overeating?<link rel="canonical" href="https://www.bariatricdirect.com/Overeating-Habits-s/2127.htm"/>
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A change in eating habits can be a positive experience; however, if we’re not careful the process can quickly devolve into toxic thinking. This is especially true for those of us who struggle with food and are looking for surefire weight loss solutions.<br />
It usually begins with food labels. Now, we’re not talking about nutrition information in this case, rather the labels we apply to certain types of food such as kale versus cookies.<br />
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Labeling foods as "good" and "bad" is a guaranteed way to increase stress and create negative associations with eating. The second you label a food “bad”, you begin to think about it in a new light. You may develop a fear of the food or an obsession with it. The food will suddenly claim more of your emotional energy and you will spend more time thinking about it than you usually might. Worse, because it’s off limits, you’ll likely want it even more, and if you decide to give in and let yourself enjoy the ‘forbidden fruit’, your enjoyment will be short-lived and quickly replaced by guilt and feelings of failure.<br />
When foods get labels and start having moral implications, it’s more difficult to make healthy choices and recover from perceived failures. Toxic diet beliefs come in many forms:<br />
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<br />
<ul>
<li>Elimination (ie. no more sugar, no more pasta)</li>
<li>Needing to excuse our choices to others</li>
<li>Equating body weight to health</li>
<li>Atoning with exercise</li>
<li>Cleanses & detoxes</li>
<li>Guilty pleasures</li>
<li>Earning food</li>
<li>Cheat days</li>
</ul>
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<b>Deprived Binge Eating</b><br />
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If you're trying to better your habits after bariatric surgery or you are on a restrictive diet to avoid the procedure, you're a likely candidate for binge eating. In many cases, binge eating is a biological response to food deprivation - whether you've deprived yourself physically by eliminating food or emotionally through toxic thinking.<br />
The more you deprive yourself of your favorite foods, the stronger the urge for binging that food becomes; once the binge occurs, a new cycle begins and we immediately begin to set ourselves up again for subsequent failure.<br />
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At Bariatric Health & Wellness, we offer a wide range of foods, from complete <a href="https://www.bariatricdirect.com/high-protein-frozen-meals-s/2025.htm" rel="nofollow" target="_blank">meals </a>to sweet and savory <a href="https://www.bariatricdirect.com/healthy-desserts-snacks-s/2030.htm" rel="nofollow" target="_blank">snacks</a>. We know that in order for a long term strategy to be effective, people like yourself need easy and affordable access to foods they actually enjoy. That includes crunchy cheese bites, creamy chicken dishes and moist chocolate chip cookies, among many options. With foods designed to keep up with your caloric means while still meeting your tastebuds' demands, you'll be more likely to succeed and break the cycle of restriction and binge eating!<br />
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<b>Emotional Binging or Just Emotional Eating?</b><br />
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It's been a long day at work or at home with the kids; it doesn't matter if you're stressed, annoyed or overwhelmed, there's a voice in the back of your head that lets you know some drive-through, a pint or a big batch of freshly baked Toll House cookies will set things right again.<br />
While it's not uncommon or inherently bad to let food soothe us on occasion, making these choices on a regular basis ultimately leads to a calorie surplus that causes noticeable and long term weight gain. This is emotional eating, and everyone does it from time to time.<br />
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Emotional eating is characterized by:<br />
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<ul>
<li>Wanting more even after eating plenty</li>
<li>Experiencing a sudden urge to eat</li>
<li>Eating to feel better or safer</li>
<li>Craving very specific foods</li>
<li>Eating as a reward</li>
<li>Eating to excess</li>
</ul>
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The first step in putting a stop to emotional eating is identifying your triggers. What brought on the urge to comfort eat and toss aside all mindful eating practices in the first place? Get curious about your feelings and thoughts, allow yourself to sit in emotions and give yourself the space you deserve to think, learn and grow.<br />
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Establishing mindful eating habits is just one part of the healing process. Your journey will be long and there will be many bumps in the road. We encourage a well-rounded approach, and for many people, that includes seeking help for binge eating from a mental health professional. If you need help to <a href="https://www.mayoclinic.org/diseases-conditions/binge-eating-disorder/diagnosis-treatment/drc-20353633" target="_blank">heal and recover from BED</a>, don’t be afraid to ask.Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com1tag:blogger.com,1999:blog-2352729458420262308.post-52828512216196703862020-03-12T15:12:00.004-07:002021-10-11T14:51:11.131-07:00Keeping the Weight Off with Intuitive Eating Habits<link rel="canonical" href="https://www.bariatricdirect.com/Intuitive-Eating-Habits-s/2129.htm"/>
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The road to weight loss is paved with many potholes. From poor lifelong eating and exercise habits to toxic dieting culture, it's no wonder that a large percentage of people who take on the everyday challenges of meeting their goal weight end up regaining some if not all of the pounds back eventually.<br />
When combating old habits such as emotional eating, over-eating, binge eating and a largely sedentary lifestyle, the tendency for many bariatric patients and dieters is to try and reverse the trend with a slew of rules and restrictions. And while calorie counting and logging food and exercise habits on a daily basis can be a great visual tool for moderation, accountability and goal-setting, ultimately when used as a standalone approach, these practices neglect several vital components for long-term sustainability.<br />
Over time, subjected to daily stress and outside pressures, it becomes more and more difficult to follow restrictions and abide by all of the rules all of the time; below we'll talk about how our weight loss meal plans and how mindful eating habits play into that.<br />
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Diets are focused on outcomes: the number on the scale, the pant size, the blood test results. <a href="http://blog.bariatricdirect.com/2020/02/vital-tips-for-losing-weight-actually.html" target="_blank">Setting and meeting goals</a> are useful and effective strategies when it comes to weight loss, however, focusing on these solely is a 2-dimensional approach.<br />
In fact, let's scrap the word "diet" right now and replace it simply with "eating". Seeing food as food, not assigning it a moral value, and not focusing all of your emotional efforts on restriction will be the first step in reestablishing food normalcy and learning to love and respect your body no matter how close you are to your goals.<br />
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<b>Bettering Habits Post-Bariatric Surgery</b><br />
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Are you thinking about food all of the time? Do you worry about the foods you just ate? Do you use terms such as "can/can't", "should/shouldn't" or "good/bad" to describe what goes into your mouth?<br />
Conventional diet culture will have us believe that food and exercise are rewards and punishments; that we "deserve" ice cream because we bought kale; that we should ignore our body's natural signals. If this is you, you’re dieting.<br />
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As part of a well-rounded approach that considers the whole person, we should all be practicing mindful eating instead. Mindful eating is designed to supplement calorie counting and exercise with effective behavioral changes that are sustainable over the long term, and targets behaviors to elicit natural changes that don't rely on unhealthy practices. As a mindful eater, you will learn to accept your mistakes graciously and move past them quickly; there will be times when you'll forget to or simply not want to eat mindfully and being able to consider this part of the learning process will be critical to success.<br />
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<b>At its most basic, mindful eating involves:</b><br />
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<br />
<ul>
<li>Learning to distinguish between hunger and emotion</li>
<li>Forgiving "failures" and actively coping with guilt</li>
<li>Not assigning food good or bad values</li>
<li>Allowing foods to be pleasurable</li>
<li>Appreciating a myriad of foods</li>
<li>Eating for you</li>
</ul>
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<b>Here are a few basic tips to help you get started:</b><br />
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<ul>
<li>Avoid eating while engaging in other activities such as preparing dinner, watching TV or browsing Instagram</li>
<li>Eliminate the stress of grocery shopping with <a href="https://www.bariatricdirect.com/" target="_blank">ready meals</a> and <a href="https://www.bariatricdirect.com/theprogram-s/1859.htm" target="_blank">weight loss plans</a></li>
<li>Use plates and utensils, avoid eating with hands or out of the container</li>
<li>Plan ahead, whether for a busy week, extended travel or the holidays</li>
<li>Eat when you're hungry instead of ignoring hunger cues</li>
<li>Make sure you have access to foods you like eating</li>
<li>Organize and care for your kitchen</li>
<li>Use smaller plates and bowls</li>
<li>Don't skip snacks</li>
<li>Don't under-eat</li>
<li>Eat a variety</li>
<li>Eat slowly</li>
</ul>
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Mindful eating isn't easy. Even equipped with the knowledge, eating consciously takes patience, practice and persistence. That's particularly true if you have a longstanding poor relationship with food and have a tendency to lose control around certain foods. That said, everyone is a candidate for mindful eating and there's never a bad time to start or an effort too small.<br />
<br />Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com0tag:blogger.com,1999:blog-2352729458420262308.post-59714966199797901502020-02-20T13:06:00.004-08:002021-10-11T14:04:17.358-07:00Everything You Need to Know About the Protein-Sparing Modified Fast Diet<link rel="canonical" href="https://www.bariatricdirect.com/Protein-Sparing-Modified-Fast-Diet-s/2126.htm"/>
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Appropriately once called the Last Chance Diet, this fasting strategy was developed in the 1970s as an alternative to traditional fasting. Unlike indiscriminate calorie restriction, PSMF is designed to prevent muscle wasting by using a very targeted approach to protein consumption and fat/carb restriction. This spares the dieter many associated health risks, including the loss of lean tissue mass that’s caused by protein and nutrient deficiencies during other fasts.<br />
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<h3>
Is PSMF for Me?</h3>
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PSMF is a temporary diet designed specifically for those with a BMI of 40 or more. It aims to help those who need to shed significant pounds in order to kick-start their weight loss journey, and is ideal for patients who have recently had bariatric surgery or for those who are interested in opting out of surgery with a less invasive approach. It is not recommended for people who are looking to lose a few quick pounds; ample fat storage is required for this diet to be safe as well as effective.<br />
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<h3>
How Do I Get On a PSMF Diet?</h3>
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Before starting any extreme approach to weight loss, it is strongly recommended that you consult your primary care provider for a physical exam that will assess your overall health. PSMF generally aims at a target calorie goal of 1,000 or lower, which is not advisable for certain patients.<br />
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If you are located in the Birmingham area here in Alabama, we strongly encourage you to come in for a free consultation! As a patient here at the clinic, you’ll start off with a proper physical examination, an EKG and routine lab work. You’ll also complete an in-depth orientation class where you’ll learn how to work the program, and receive a starter bag with two weeks’ worth of samples of our most popular meal replacements.<br />
For information about how to start our medically supervised weight loss program located in Birmingham, AL click <a href="https://www.bariatricdirect.com/Brookwood-Medical-Center-Patients-s/1980.htm" target="_blank">here</a>.<br />
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If you're not local, you can still set yourself up for optimal success using our <a href="https://www.bariatricdirect.com/weightloss-app-information-a/282.htm" target="_blank">Health & Wellness App</a>. The app helps you track your progress by logging important information such as calories in vs. calories out, weight, activities, sleep, water intake and more. You'll be able to connect with a coach for personalized feedback, and integrate a variety of activity trackers and scales.<br />
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<h3>
How Long Does the Diet Last?</h3>
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Our PSMF program is a three-phase plan that's aimed not only at helping you reach your ideal weight, but also give you the skills and knowledge to maintain your target weight for years to come. During the program, you'll be introduced to new behaviors that encourage healthy habits, which will help you reach and maintain your desired weight.<br />
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<b><a href="https://www.bariatricdirect.com/category-s/2053.htm" rel="nofollow" target="_blank">Phase 1</a></b><br />
The first phase of the PSMF program aims to get you within five pounds of your healthy target weight. This phase consists of calorie restriction with an emphasis on protein consumption, as well as increased water intake to flush the system, and supplementation to avoid adverse health effects.<br />
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<b><a href="https://www.bariatricdirect.com/category-s/2056.htm" rel="nofollow" target="_blank">Phase 2</a></b><br />
During the realimentation phase of PSMF, you'll begin reintroducing some foods back into your diet. This is a gradual and careful process, designed to restore full digestive functions over the course of four weeks.<br />
At the end of this phase, you will get an individualized meal plan that will let you know just how many calories you can consume each day to maintain your weight within five pounds. It focuses on including foods you already enjoy eating and making, as well as your favorite quick and easy meal replacements. This way, you’ll be able to continue your progress with the same kind of structure and consistency you're used to, making dieting after gastric sleeve surgery (or to prevent it) easier and more effective than ever before.<br />
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<b><a href="https://www.bariatricdirect.com/category-s/2055.htm" rel="nofollow" target="_blank">Phase 3</a></b><br />
The final phase of the protein sparing modified fasting diet should be considered ongoing maintenance. It's easy to go back to old habits and slowly lose control over time, so in order to continue to keep the weight off, it'll be critical to receive continued counseling to improve your relationship with food, get the appropriate dietary recommendations and ask for help with exercise programs.<br />
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<h3>
Is the Diet Easy?</h3>
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Tackling this diet alone step for step can be extremely difficult because it requires the dieter to monitor his or her calorie total and calorie breakdown extremely carefully while staying especially vigilant about replenishing vitamins and electrolytes. Fasting is also mentally taxing, and many low-calorie foods out there lack the protein content needed to sustain PSMF. Additionally, it's common for dieters who are fasting to quickly get bored of the choices they find at the local grocery store and many find it increasingly difficult to pass up their high-calorie favorites again and again.<br />
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At Bariatric Health & Wellness, it’s our number one goal to help you succeed at protein sparing modified fasting. We offer a range of tasty high-protein, low-calorie foods, and all of our meal replacements are nutritionally interchangeable so there's never any counting, guessing or weighing involved. We've taken all the guesswork and frustration out of the equation, making our protocol extremely simple and easy to follow; you'll never need to calculate calories and you'll never need to pass up the cookie aisle again because your pantry will be well-stocked.<br />
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<h3>
Does the Diet Work?</h3>
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Absolutely. We've personally helped 30,000+ people shed over 150,000 pounds, and that's because the scientific data backs up the PSMF approach. In one <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1646394/" target="_blank">study</a>, patients lost an average of 46 pounds or 56 percent of their excess body fat. The study also tracked other factors such as blood pressure, blood sugar and blood lipid numbers, all of which improved.<br />
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PSMF is a great follow-up for bariatric surgery, as well as a great alternative to surgery or medication. If you're ready to make a personal commitment to lifestyle changes, this program is for you.<br />
<a href="https://www.bariatricdirect.com/theprogram-s/1859.htm" rel="nofollow" target="_blank">Learn more now.</a><br />
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<br />Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com5tag:blogger.com,1999:blog-2352729458420262308.post-81778307742091947752020-02-05T14:10:00.001-08:002020-02-05T14:10:07.593-08:00Vital Tips for Losing Weight & Actually Keeping It OffWhether you're currently dreaming about, laying the plans for or already achieving weight loss, we salute you. There are many first steps to achieving your goals, and each part of the journey is significant. Improving your health is a full-body and mind experience, and a more well-rounded path will always lead you to a more well-rounded experience.<br />
There's no doubt you already know how challenging weight loss can be. Many of us struggle for years before finding a solution that resonates with us deeply enough to create a lasting change, and this is partially due to the mindset we hold when we choose to change who we are. Fear-based proclamations such as "I'm afraid I won't see my kids grow up" or "I'll be embarrassed if I still look like this at my High School reunion" light fires that burn very hot but also very fast; they tend to give rise to exercise and/or food habits that are both lofty and difficult to sustain. These types of habits ultimately don't address underlying behaviors or inspire the right kinds of changes in the long run, leading us to concede to failure and possibly give up for good.<br />
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When it comes down to it, doing things you don't enjoy - even for a good cause - just isn't a sustainable practice. Whether it's fitting into a new dress or watching your kids get married that inspires you, if you feel like you're being robbed of something in the process, you're well on your way to burning out. Sure, you might spend a month faithfully meal prepping or hop on the treadmill a few times a week, but chances are very good that soon you'll lose interest and undo all your precious progress. This is a frustrating and disheartening experience, and many of us don't recover from it quickly or gracefully. "So", you might be asking yourself, "what's the secret?"<br />
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While there's no secret method to anything in life, you'll set yourself up for a much greater chance of success when you're motivations aren't driven by fear or negative self-talk. Instead, set positive and achievable goals for yourself and work toward them using methods you know you can actually sustain.<br />
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Setting goals for yourself is a great way to stay on track, but it's important to set the right kinds of goals for the right kinds of reasons. When setting goals, ensure they are:<br />
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<b>Realistic</b><br />
Between media portrayals and our own propensity to try and outdo ourselves, it's easy to start setting goals that are simply not realistic for your age, lifestyle, body type or general needs. When setting goals, it's important to be realistic about who you are, what you need and what you're capable of achieving. Be realistic about what success will look like when you personally achieve it, because what's healthy for one person is not necessarily what's healthy for someone else.<br />
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<b>Attainable</b><br />
If you set lofty goals for yourself, chances are you won't meet them. Repeatedly not meeting your goals can leave you feeling pessimistic and dejected. While we encourage you to challenge yourself, remember that if it's not fun, it's not working.<br />
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<b>Specific</b><br />
Being specific with each goal will allow you to visualize the steps you will take to achieve it. Visualization is a critical component of success as it allows you to see your accomplishments in your mind's eye. Instead of setting goals to exercise more or eat healthily, break down each goal into its components.<br />
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<b>Measurable</b><br />
Each component of your goals should have measurable stepping stones. Try to avoid making your weight a central component of how you keep track of your progress. Instead, notice your energy level, your mood, how your clothes fit, how often you've recently chosen a healthier meal over an unhealthy one, how far you can walk without stopping etc.<br />
Keep track of the milestones that are important to you in a journal or blog. Seeing how far you've come in changing your lifestyle habits will help you to stay motivated and on track.<br />
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<b>Meaningful</b><br />
It's important to set goals that mean something to you personally. Ask yourself what's most important to you, and then determine which goals you need to meet to get there. Tailor your strategy for a healthier life to meet your emotional goals, not just your physical ones. You're more likely to succeed when you build your new habits around positive intentions and mindful being. <br />
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To help you stay on track, we <a href="https://www.bariatricdirect.com/" target="_blank">offer </a>a wide range of healthy but satisfying meal replacements and snack foods. Building new habits starts with small steps, so take a step in the right direction and switch from high-carb high-calorie foods to low-calorie alternatives that are filled with nutrients and protein to keep you fuller longer.<br />
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Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com1tag:blogger.com,1999:blog-2352729458420262308.post-30794089946341946772020-01-28T13:34:00.002-08:002020-01-28T13:41:45.019-08:00The Science of Breaking Bad Food HabitsChange is hard. If you've ever tried to change a bad habit, you know firsthand just how difficult it can be to consistently make better choices without feeling like you're denying yourself the true pleasures in life.<br />
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<b>Why are habits hard to break?</b><br />
We're all hardwired to form habits. Habitual behaviors form very early on in order to make our lives easier, allow us to multi-task and save our mental energy for the bigger things. Without habits, every action would take deliberate thought and require your complete engagement, but thanks to our ability to form habits, we can all live productive lives.<br />
Thousands of years ago, the habitual brain made it possible for us to survive, but today combined with the modern conveniences of the 21st century, this important life-saving adaptation can oftentimes do us more harm than good. Our propensity to prefer life on autopilot helps us to navigate our homes, use a computer, read a book and more; it's also what's responsible for our poor judgment when it comes to snacking. And marketing companies know this.<br />
It’s important to recognize that the foods you know and love (and are addicted to) have undergone billions of dollars of research to exploit your predisposition toward habit formation; to determine which flavor combinations get you to eat more; what packaging will sell best; even where your favorite foods are located in the supermarket isn't an accident.<br />
With both evolution and clever marketing giants both working against us, it's no wonder so many of us struggle to lose the weight and keep it off.<br />
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<b>Identifying the Components of Habits</b><br />
Many of the habits we have around food, exercise or other lifestyle behaviors are comprised of three distinct ingredients:<br />
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<ul>
<li>Cue</li>
<li>Behavior</li>
<li>Reward</li>
</ul>
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To demonstrate, a habit surrounding food might look like this:<br />
<b>Cue</b>: Hunger; however, it could also be boredom, stress, a certain time of day, the smell of food, hearing others talk about food, seeing a commercial and so on.<br />
<b>Behavior</b>: eat food<br />
<b>Reward</b>: Satiety, relaxation, comfort or nostalgia etc.<br />
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Sometimes we feel guilty or disgusted after we eat, but those are secondary feelings; the initial reward still exists. Furthermore, because our brains are so much more complex than a three-step system, it’s often times very difficult to differentiate reward from addiction, particularly when you pepper in clever marketing and early wiring that can occur in childhood or when you're exposed to trauma. All of these combined elements make breaking old habits challenging.<br />
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<h2>
How To Break Bad Food Habits</h2>
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When we think about changing our habits, it's easy to quickly become overwhelmed or discouraged. That's because when most of us think about change, we first envision the end result. When we recognize just how different the end feels from where we currently are, we imagine that it could only be through an enormous effort that such a pivot could occur. But the truth is, change is about the little things; you don't have to reinvent yourself to see change, you just have to change some of the small things you do (and think about) daily. This is where your habits are made and re-made.<br />
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One critical component of this process is to remain positive about yourself and the process. If you find yourself engaging in negative self-talk or you find yourself entertaining the idea of food restriction for punishment or food rewards for behaviors you’d like to see more of, stop. These are not healthy or sustainable mindsets.<br />
Use what you know about habits to learn how to engage in better behaviors that you can still feel good about. For example, if you know you tend to use food after you encounter a stressful situation, be mindful of this fact. Since you likely won’t be able to avoid stress for the rest of your life, begin to explore other tactics for stress relief. You don’t need to completely turn your life upside down for this; while practicing yoga, taking a run or simply enjoying a cup of tea may be very calming for some people, these stress-relieving techniques may be too far outside of the scope of what you’re used to. While they’re great long-term goals to keep in mind, if they’re too big of a leap, you’ll ultimately not get the same reward from them and feel like you’re denying yourself. This will only lead you to mental and emotional fatigue - the opposite of what we’re shooting for.<br />
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<h3>
Using Diet Food to Change Habits</h3>
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Later on down the road, you might find that when you’re bored, you find that bird watching is very exciting and rewarding; you might find relief from stress in yoga; you may begin to associate snack-o-clock with a time when you automatically reach for an apple instead of the cookies. But today, you’re likely in a place where these are long-term goals. So rather than finding a whole new activity that brings you relaxation, comfort or excitement, let’s simply find a better food that offers the same rewards.<br />
This is where many people have trouble because it's very difficult to find adequate replacements for the sweet and salty snacks you crave. We already know that a stick of celery will simply never be a comparison for Cheez-Its, but it can be equally difficult to find a specialty diet food replacement that really hits the spot.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi57UaMqTzs6Xi3LdvYgPnUsssaOKnPWxtuy5eJUC_xAp9ThYoRgDLdAlP6musZ56jKpkWkmw3SqGp8ghuAZM8D6Ko3CD7pJZK7Dq-4jfu1PyJlZqEJhK9rob8bRWCfyit0BeYm-h9Ko0o/s1600/Soft-Chocolate-Chip-Cookies-SQUARE.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="836" data-original-width="877" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi57UaMqTzs6Xi3LdvYgPnUsssaOKnPWxtuy5eJUC_xAp9ThYoRgDLdAlP6musZ56jKpkWkmw3SqGp8ghuAZM8D6Ko3CD7pJZK7Dq-4jfu1PyJlZqEJhK9rob8bRWCfyit0BeYm-h9Ko0o/s200/Soft-Chocolate-Chip-Cookies-SQUARE.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bariatric Chocolate Chip Cookies</td></tr>
</tbody></table>
At Bariatric Direct, we specialize in foods that look, feel and taste like the snacks and comfort meals you're used to. Our foods are designed to address your cravings so that when you eat them, you're satisfied and not looking for more. Replacing a tasty snack with its most similar alternative is a great way to slowly move away from your old habits while losing weight and gaining confidence! With high-protein and low-calorie options, you'll ultimately consume less without having to expend a ton of additional mental energy on food preparation. That means you can focus your efforts on conjunctive weight loss tactics such as exercising more, diving deeper into that self-help book you've been wanting to crack open and simply staying positive.<br />
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Check out our additional tips for breaking habits and weight loss in our recent <a href="http://blog.bariatricdirect.com/2020/01/3-absolutely-essential-tips-for-2020.html" target="_blank">New Years blog</a>.<br />
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<br />Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com4tag:blogger.com,1999:blog-2352729458420262308.post-82855526816637415702020-01-16T13:54:00.003-08:002020-01-16T13:54:47.682-08:00Benefits of the Bariatric Weight Loss App & TrackerThere's nothing like seeing progress unfolding. The first time it became more natural to reach for a healthy snack instead of an unhealthy one, another pound off the scale or a finished workout are all incomparable feelings fueled by your own achievements.<br />
As you're ramping up your weight loss journey, you'll benefit from incorporating a few valuable tools into your everyday life. Among these might be a food journal or calorie counting app, a step counter or fitness tracker, a scale that can calculate some essential metrics including BMI, and any other management apps or methods that'll help you stay on track, motivated and accountable.<br />
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The <a href="https://www.bariatricdirect.com/integrated-app-products-s/2074.htm" target="_blank">Bariatric Health & Wellness app</a> features a set of integrated tools designed with you in mind. The app works in conjunction with a range of trackers and scales to help you keep score of your progress by monitoring your food and water intake, exercise and weight loss.<br />
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<h2>
Benefits of a Fitness Tracker</h2>
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There's nothing like having an accountabilibuddy by your side; working together with a close friend provides motivation when you need it most and offers feedback in real time. However, busy lives and demanding schedules make it difficult to coordinate workouts and jam sessions among friends, which can lead to slowed progress and stagnation. Eventually without proper accountability, you'll stop meeting your goals and take more and more shortcuts through your exercise routines and meal planning.<br />
A tracker takes many of the benefits of having a friend right by your side and makes them accessible at any time, anywhere. The Bariatric Health & Wellness tracker is designed to help you increase your physical activity, record your steps and active time, and achieve the results you're looking for.<br />
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<b><i>Count Steps & Active Time</i></b><br />
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<a href="https://health.gov/dietaryguidelines/dga2005/toolkit/healthfacts/active.htm" target="_blank">New research</a> shows that developing an active lifestyle is paramount to your health. Regular physical activity improves circulation, flexibility and strength, and promotes a healthier weight. People who can maintain a healthy weight and waist circumference significantly reduce their risks for a variety of debilitating illnesses including heart disease, stroke, type 2 diabetes, high blood pressure, Alzheimer’s and several types of cancer.<br />
To keep with the American Heart Association's <a href="https://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_448770.pdf" target="_blank">recommendation</a>, you'll need to complete at least 150 minutes of moderate intensity physical activity a week. That may sound like a lot, but it breaks down to just 30 minutes per day, five times a week, and a fitness tracker will help you to reach and maintain that goal. Whether you're into walking, gardening, swimming, dancing, hiking or yoga, every step and activity counts toward meeting your goal.<br />
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<b><i>Get Results</i></b><br />
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A tracker that integrates with an app makes recording valuable data seamless. Having your daily exercise data on hand ensures you have access to all of your progress, since day one of your journey. Dive into granular data week over week or get a broader overview by checking your calorie deficits month over month or even year over year. You'll be able to take pride in knowing you've reached your goals, and find reassurance in easy-to-understand visual data that breaks down steps, movement and calories burned.<br />
The Bariatric Health & Wellness app works in real-time so you'll never have to track your movement separately or enter it manually. In combination with the weight loss scale, which additionally records your weight, BMI and your lean body mass in real time, you'll be able to get the most complete and well-rounded picture of your daily progress.<br />
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Patients who use the app report improved motivation & continue their weight loss program longer and that's no surprise. With so many integrated features including access to a coach when you need that additional boost of motivation, it's easier to stay on track longer and replace old habits with better, healthier ones.<br />
<br />Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com2tag:blogger.com,1999:blog-2352729458420262308.post-33265500358565149202020-01-04T10:53:00.002-08:002020-11-25T14:17:57.026-08:003 Absolutely Essential Tips for 2020 Weight Loss<link rel="canonical" href="https://www.bariatricdirect.com/3-essential-tips-for-weight-loss-s/2097.htm"/>
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<!-- Welcome to January 2020. "New Year New You", as the popular saying goes, and this year is no different. In fact, because we're now entering the start of a new decade, you may be more determined than ever before to meet your goals by the end of this year. We're here to help.<br />
Whether this is the first year truly you've been inspired to change or you've been on this path before, we know that the road to success can be a bumpy one. Because this is all new, it can be very easy to become overwhelmed, discouraged or burned out and give up on the idea of being a new you. To set yourself up for success, follow these three essentials for weight loss in 2020.<br />
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<b>Start Anytime</b><br />
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OK, so the new year is a great time to get into the mentality of starting something new, but there's absolutely never a wrong time to start. You can start in March, you can start in the middle of a month, you can start on a Wednesday and you can start at 6pm, if you're so inspired. Waiting to start can feel like you're ramping up toward success, but the truth is, if you wait to start you're only limiting the number of opportunities you're allowing yourself. Additionally, when you wait to get started, the pressure you've put on yourself to succeed is oftentimes too much, so when you fail - and we all fail sometimes - it can be very hard to gain the momentum you'll need to get started again.<br />
Instead of thinking of your weight loss journey as having a starting and an ending point, get into the habit of seeing the individual moments of your life as opportunities. Forget what you're doing on Monday, instead pay attention to your morning routine, your everyday, your evenings and your bedtime habits. By noticing and appreciating the segments that make up your daily life, you'll find that even if your morning didn't pan out as planned, you'll still have the mental energy to tackle the rest of the day without feeling like you've failed.<br />
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<b>Be Positive</b><br />
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Many of our attempts to change are cultivated in a very negative headspace; we don't like the way we look, we hate the way we feel and we regret letting it get this far. While it's only human to let pessimism get the best of us at times, we promise it'll be to your greatest benefit to cut out the negative self-talk once and for all.<br />
While negative emotions can feel like a great kickstarter, living every day in anger or regret simply isn't healthy or sustainable. When we let negative emotions dictate our choices, we end up with knee-jerk reactions that'll help us alleviate our anxiety as quickly as possible. What we don't get are sustainable changes.<br />
You may initially find it hard to shift your focus from negative to positive, and that's OK. Here are some tips:<br />
<br />
<br />
<ul>
<li>Practice gratitude</li>
<li>Be compassionate</li>
<li>Set intentions</li>
<li>Be curious</li>
<li>Push the bad out with the good</li>
</ul>
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<br />
Practicing gratitude will let you reflect upon your life positively. It'll provide you with sustainable strength to tackle your day, rather than simply kicking your survival gear into overdrive. Each morning, try to think of two or three things you can be truly grateful for. Marinade in these for 15-20 minutes, giving attention to the feeling itself without any negative commentary or judgment.<br />
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If you have negative thoughts, whether while you're practicing gratitude or at any other point throughout the day, remember to be compassionate with yourself. We're all only human, and much of our daily drive originates deep within our genes; you are not "too [this]" or "not enough of [that]".<br />
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Setting intentions is a powerful tool because it allows us to visualize our success. Visualization has been <a href="https://www.forbes.com/sites/carminegallo/2016/05/24/3-daily-habits-of-peak-performers-according-to-michael-phelps-coach/#7d4bac2a102c" rel="nofollow" target="_blank">used for decades</a> by some of the most successful athletes alive because your brain can't tell the difference between something you vividly imagine and something you actually did or saw.<br />
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We all have bad habits, and many of us have been taught to believe that in order to break a habit, we must give it up for [insert the magical number of days here]. But the truth us, whether you quit smoking for 30 days or for six months, there's simply no proven timeline for when you're no longer susceptible to falling back into old habits.<br />
Habits are the automatic things we do every day. Our habits are our brain's way of expending the least amount of energy and still get stuff done; the way you park your car, the shampoo you like and the foods you eat when you're bored, sad or hungry are all based on habits. Why do we establish certain habits but not others?<br />
Habits are based on just a couple of things: a trigger or cue and the reward. The cue occurs before you engage in a habit. The reward is WHY you engage in the habit.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsqmmCGxZaEkufnC-8UsCqqM2dbyJ6Ts80N9UpjGh99FZXVhRAab6csdMMAfPcyZb8LgtFmfmivn8j2Eqb88XWHDsu1WydVCjwcACh3xOXBtemwjSSqaquqvkJHcdfVX7n9bwYGVl9HRM/s1600/Change+the+things+you+do+daily..png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="800" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsqmmCGxZaEkufnC-8UsCqqM2dbyJ6Ts80N9UpjGh99FZXVhRAab6csdMMAfPcyZb8LgtFmfmivn8j2Eqb88XWHDsu1WydVCjwcACh3xOXBtemwjSSqaquqvkJHcdfVX7n9bwYGVl9HRM/s400/Change+the+things+you+do+daily..png" width="400" /></a></div>
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Getting curious about what triggers you to get into the habit loop is a great place to start when you're trying to break established habits. Start by writing down the event or thought or emotion that cued you to want a certain food or lose interest in going to the gym. Next, make a note of the habit you engaged in once the cue occurred. Finally, write down the reward you got from engaging in the habit.<br />
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Your journal entry might look something like this:<br />
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<i>gym feels too overwhelming --> stayed home, watched TV and snacked instead --> felt much less anxious</i><br />
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The secret to changing patterns like this isn't to try and power through or to beat yourself up and subsequently canceling your Netflix membership. These are negative feedback patterns and your brain is going to do whatever it can to avoid them. That's why after 30 days of forcing yourself into the gym or limiting yourself to two hours of TV per week, you get burned out and scrap the whole mission.<br />
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The secret to changing your bad habits is to replace them with good habits. The second part of that secret is that you don't have to replace all the bad, you just have to start by pushing some of the stuff you don't want out with some of the stuff you do.<br />
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Because your triggers and subconscious cues are difficult to change (maybe someday, but don't start there), you need to learn how to establish new habits that still yield the same rewards. In the example above, the reward was that you felt much less anxious. Feeling less anxious is a "must" in this scenario, so anything we do once we're triggered by "gym feels too overwhelming" still has to lead us there.<br />
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Therefore, a new and much more sustainable habit change could be:<br />
<br />
<i>gym feels too overwhelming --> stayed home and watched TV while using resistance bands --> felt much less anxious</i><br />
<i><br /></i>
<i>gym feels too overwhelming --> stayed home and planned a healthy dinner while talking to a friend --> felt much less anxious</i><br />
<i><br /></i>
<i>gym feels too overwhelming --> went for a walk around the block listening to my favorite podcast --> felt much less anxious</i><br />
<i><br /></i>
<i>gym feels too overwhelming --> stayed home and read a book I've been wanting to start, then took a nap with the cat --> felt much less anxious</i><br />
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By pushing out the bad habit of snacking while watching TV (and then ultimately feeling guilty) with a new habit that gives us a very similar reward, you'll be able to create new sustainable patterns that look much more like the life you want and less of the life you're looking to leave behind.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjlaLynadpLVpmqhwmOwjywTWTRzrcMjC7ZujNG5aistsV7JI963hFxqnvrCR4pIYYbytS7SaxjTbmk46HjagI0SFANT7XlNQzKgjQdEeYvNXzeAq15s7StuhOWPnC2zu880J7KShV-r8/s1600/push+out+some+of+the+bad+with+some+good..png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="800" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjlaLynadpLVpmqhwmOwjywTWTRzrcMjC7ZujNG5aistsV7JI963hFxqnvrCR4pIYYbytS7SaxjTbmk46HjagI0SFANT7XlNQzKgjQdEeYvNXzeAq15s7StuhOWPnC2zu880J7KShV-r8/s400/push+out+some+of+the+bad+with+some+good..png" width="400" /></a></div>
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<b>Take Baby Steps</b><br />
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<br />
<ul>
<li>Do you want to lose 75 pounds?</li>
<li>Do you wish you could run a marathon?</li>
<li>Ready to buy that size 8 bikini?</li>
</ul>
<br />
<br />
These are all admirable and realistic long-term goals, however, it's enormous goal-setting such as this that'll lead to a fast and ungraceful burnout by month three of your fantastic voyage.<br />
There is no doubt that you are strong, willful and dedicated, and we understand just how important it is for you to prove that to your friends, your family and yourself. But ask yourself: What's the advice I'd give to my best friend in this situation? Or: How would I approach this if my current self could speak to my younger self right now? Chances are, you'd be much quicker to advocate small and realistic goals because you know that these are worth noticing, celebrating and striving for.<br />
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For the sake of your own success, both immediate and longterm, it'll be important to take those goals and break them into smaller attainable pieces. If your goal is to lose weight, consider all of the ways you might be able to measure that. Weight loss can be measured by marks on the scale, but also in how far you can easily walk, in how lose your shirts are getting or by the comments you're getting from others. Consider that any weight lost is a step in the right direction and that given a long enough timeline, your new habits will take you to that 75-pound mark.<br />
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There's no achievement too small when it comes to changing your life. Give yourself the credit you deserve, set realistic goals, be positive in your endeavors and feel free to start or start over at any time.<br />
With time, patience and practice, you can achieve anything.<br />
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Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com7tag:blogger.com,1999:blog-2352729458420262308.post-48681554697082671722019-07-18T12:00:00.000-07:002019-07-18T12:00:03.154-07:005 Healthy Recipe Ideas for Your Summer Cookout<div dir="ltr" style="line-height: 1.585; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">As summer comes into full swing, so does cookout season. Whether it be a family gathering, neighborhood potluck or a backyard BBQ with friends, grilling in the summertime is the perfect way to bring people together. Unfortunately, for those wanting to stick to healthy eating, it can be hard to resist the temptation of often unhealthy barbeque food. Thankfully, you don’t have to suffer. These healthy summer cookout recipe ideas are not only good for you but also refreshing and delicious. They’ll be sure to keep you and your guests satisfied all summer long.</span></span><br />
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<span style="color: #444444; font-weight: 700; white-space: pre-wrap;">Grilled Salmon Filets</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9WQwTHSKGzXcT4wthC9fDBMx1g4x3U9K1FmJE9HTGqWtoWHV3jARyd8o4DmRlcwDqLkAIAyqaitPMOAnK2Z7H1fLzah5rcb8QZsg3F2LOp3d4pEwPVbSARgXJ1PoaGva6lmlJZwZRPK8/s1600/close-up-delicious-dinner-161481.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9WQwTHSKGzXcT4wthC9fDBMx1g4x3U9K1FmJE9HTGqWtoWHV3jARyd8o4DmRlcwDqLkAIAyqaitPMOAnK2Z7H1fLzah5rcb8QZsg3F2LOp3d4pEwPVbSARgXJ1PoaGva6lmlJZwZRPK8/s320/close-up-delicious-dinner-161481.jpg" width="320" /></a></div>
<span style="font-family: inherit;">If you are looking for a lean, healthy protein option, grilled salmon is one of your best bets. Rich in Omega-3 fatty acids, B vitamins and potassium, salmon is a fantastic choice for your healthy BBQ menu. Additionally, grilling salmon filets can be made extremely easy by packaging them in foil before putting them on the grill. Using this technique, you’ll end up with perfectly flaky fish in just 15-20 minutes. With a number of salmon marinade recipes out there, you’ll never run out of flavors to try this summer. This </span><a href="https://houseofnasheats.com/grilled-soy-brown-sugar-salmon-in-foil/" style="font-family: inherit; white-space: pre-wrap;"><span style="color: #1155cc; vertical-align: baseline;">soy brown sugar salmon recipe</span></a><span style="color: #444444; font-family: inherit; vertical-align: baseline; white-space: pre-wrap;"> is an excellent recipe to get you started. It also explains the easy foil packaging method in detail to ensure flawless results. </span></div>
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<b style="color: #444444; white-space: pre-wrap;">Grilled Portobello Mushrooms</b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5K04QDDCfuxHkwYL9fibc2ZOwF0vmtMWZM10wtBefGLHReyCjxqlF1CZCvH2ElVD8iZbzv9MGdHai6BqQSkxVhX18wyIqD-XfIPCg0UIhJ3rk7U-P4zRfHbfbKY6bQug88_HVGo_b3Xo/s1600/iStock-479054239.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5K04QDDCfuxHkwYL9fibc2ZOwF0vmtMWZM10wtBefGLHReyCjxqlF1CZCvH2ElVD8iZbzv9MGdHai6BqQSkxVhX18wyIqD-XfIPCg0UIhJ3rk7U-P4zRfHbfbKY6bQug88_HVGo_b3Xo/s320/iStock-479054239.jpg" width="320" /></a></div>
<span style="color: #444444; font-family: inherit; white-space: pre-wrap;">Grilled portobellos are a great </span><span style="color: #444444; font-family: inherit; vertical-align: baseline; white-space: pre-wrap;">alternative protein option for your vegan and vegetarian guests. With their tender and juicy texture, they substitute steak wonderfully. They also make a yummy side dish for everyone else. Even better, these mushrooms are low in fat and calories and contain natural anti-inflammatory properties. As with salmon, there is a huge number of marinade recipes to choose from, so you can experiment with a variety of different flavors. This </span><a href="http://saturdaycooking.com/portobellos/index.php" style="font-family: inherit; white-space: pre-wrap;"><span style="color: #1155cc; vertical-align: baseline;">balsamic soy marinade recipe</span></a><span style="color: #444444; font-family: inherit; vertical-align: baseline; white-space: pre-wrap;"> comprises ingredients you probably already have in your kitchen; all you need are the mushrooms! </span><span style="color: #444444; font-family: inherit; white-space: pre-wrap;">Pro tip: Marinate your portobellos overnight to yield the most flavorful results.</span><br />
<span style="font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span id="docs-internal-guid-ca1296b2-7fff-1548-886b-d435ad10c461"><span style="font-family: inherit;"><span id="docs-internal-guid-db543df2-7fff-bb25-0260-638c4b22fcbf" style="font-family: inherit;"></span></span></span></span><br />
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<span style="font-weight: 700; white-space: pre-wrap;">Watermelon and Feta Salad</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZnXx8HqcTowbheGYa93ndsu7OqjFa90ahIc_OLbO7K61_P9aoLOEgSiEObtcHhUHOaeyvjT0wAhm7D5Cryh72Z5ElMJcYruJBuuoA97BkTBxQ2XVosZpSkXUvpY3dLd5Ru6qndNBlebU/s1600/close-up-delicious-epicure-1398655.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZnXx8HqcTowbheGYa93ndsu7OqjFa90ahIc_OLbO7K61_P9aoLOEgSiEObtcHhUHOaeyvjT0wAhm7D5Cryh72Z5ElMJcYruJBuuoA97BkTBxQ2XVosZpSkXUvpY3dLd5Ru6qndNBlebU/s320/close-up-delicious-epicure-1398655.jpg" width="320" /></a></div>
<span style="color: black; vertical-align: baseline;">For those who haven’t tried the classic Greek combination of watermelon and feta, they might be hesitant about this seemingly odd mix of flavors. However, once you take a bite of this delightful summer salad, you’ll be hooked. The sweetness of the fresh, in-season watermelon with the salty taste of the feta cheese makes for a perfectly balanced snack. Better yet, this combination of the hydrating, vitamin-rich properties of watermelon with the high-protein, probiotic properties of feta creates an awesome summer power food! Coming in at under 100 calories per serving, </span><a href="https://www.slenderkitchen.com/recipe/watermelon-feta-and-mint-salad" style="color: #444444;"><span style="color: #1155cc; vertical-align: baseline;">this watermelon, feta and mint salad</span></a><span style="color: black; vertical-align: baseline;"> is the perfect healthy dish to eat in the summer heat. </span><br />
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<span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span id="docs-internal-guid-ca1296b2-7fff-1548-886b-d435ad10c461"><span style="font-family: inherit;"><span id="docs-internal-guid-db543df2-7fff-bb25-0260-638c4b22fcbf" style="font-family: inherit;"><b>Mediterranean Potato Salad</b></span></span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5uXf_NOPCBxoySmkODmyxyJDalXHwTxRQI4_Y0PlWDRiyetdqZ987Y0m3_EjAjspsaUH6YR-twE_dkhdwDasakKYaThhZ26kzMx-3V4ppAbPsdj5SjrNGlQ-8xxHfL7vkOsyky2SZvQo/s1600/iStock-694852432.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5uXf_NOPCBxoySmkODmyxyJDalXHwTxRQI4_Y0PlWDRiyetdqZ987Y0m3_EjAjspsaUH6YR-twE_dkhdwDasakKYaThhZ26kzMx-3V4ppAbPsdj5SjrNGlQ-8xxHfL7vkOsyky2SZvQo/s320/iStock-694852432.jpg" width="320" /></a></div>
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<span style="color: #1a1a1a; font-family: inherit; vertical-align: baseline; white-space: pre-wrap;">Potatoes often get a bad rap for being high in carbs and the basis of unhealthy junk foods like fries or chips. However, potatoes are actually full of antioxidants and resistant starch, which keeps you full and improves digestion. Therefore, it’s less about </span><span style="color: #1a1a1a; font-family: inherit; font-style: italic; vertical-align: baseline; white-space: pre-wrap;">not </span><span style="color: #1a1a1a; font-family: inherit; vertical-align: baseline; white-space: pre-wrap;">eating potatoes and more about </span><span style="color: #1a1a1a; font-family: inherit; font-style: italic; vertical-align: baseline; white-space: pre-wrap;">how </span><span style="color: #1a1a1a; font-family: inherit; vertical-align: baseline; white-space: pre-wrap;">you eat them. Try switching your potato recipes to a healthier alternative. For example, typical potato salad is made with eggs, celery and lots</span><span style="color: #1a1a1a; font-family: inherit; font-style: italic; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="color: #1a1a1a; font-family: inherit; vertical-align: baseline; white-space: pre-wrap;">of mayo. While delicious, this BBQ classic isn’t the best choice for your healthy diet. Opt for an equally delicious yet more nutritious alternative by making a </span><a href="https://www.themediterraneandish.com/mustard-potato-salad/" style="color: #444444; font-family: inherit; white-space: pre-wrap;"><span style="color: #1155cc; vertical-align: baseline;">mediterranean-style potato salad</span></a><span style="color: #1a1a1a; font-family: inherit; vertical-align: baseline; white-space: pre-wrap;">. The recipe features fresh baby potatoes, mustard, onions, capers and more. Best of all, it is made without eggs or mayo, so this dish works for guests with a variety of different diets. </span></div>
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<span style="color: #444444; font-weight: 700; white-space: pre-wrap;">Fresh Fruit Popsicles</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj7p3ZD2RDF8CSiQU1ev9xR2bV16KKL1q-2BDwHEfc4EUdwJjbvCil8NsgzxSsxDdNjD6eB9cGUdD6-5p2j-uwxVsdV7u7jAb8S291Yu36tIU7IxcpwxCd9_zbhg2aJz48CZQ_xfFahp4/s1600/food-photographer-jennifer-pallian-306919-unsplash.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1281" data-original-width="1600" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj7p3ZD2RDF8CSiQU1ev9xR2bV16KKL1q-2BDwHEfc4EUdwJjbvCil8NsgzxSsxDdNjD6eB9cGUdD6-5p2j-uwxVsdV7u7jAb8S291Yu36tIU7IxcpwxCd9_zbhg2aJz48CZQ_xfFahp4/s320/food-photographer-jennifer-pallian-306919-unsplash.jpg" width="320" /></a></div>
<span style="font-family: inherit; vertical-align: baseline; white-space: pre-wrap;">What’s better than a popsicle on a hot summer day? Instead of reaching for store-bought popsicles full of sugar and high fructose corn syrup, create your own healthy fresh fruit popsicles at home. Fresh fruit is high in fiber and nutrients, making these popsicles both refreshing and good for you. All you need to create this sweet treat is a </span><a href="https://www.amazon.com/Ozera-Reusable-Popsicle-Molds-Maker/dp/B01GDXHSZ2/ref=sr_1_3?keywords=popsicle+mold&qid=1561150124&s=gateway&sr=8-3" style="font-family: inherit; white-space: pre-wrap;"><span style="color: #1155cc; vertical-align: baseline;">popsicle mold</span></a><span style="font-family: inherit; vertical-align: baseline; white-space: pre-wrap;"> and fruit of your choice. Add your desired mix of fruit and sweetener to a blender and blend until smooth. Then, pour into the mold and freeze overnight. For an idea of healthy popsicle combinations, try this delicious </span><a href="https://ohsodelicioso.com/orange-creamsicle-smoothie-pops/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_content=tribes&utm_term=404582276_13527440_283997" style="font-family: inherit; white-space: pre-wrap;"><span style="color: #1155cc; vertical-align: baseline;">peaches and cream smoothie popsicle</span></a><span style="font-family: inherit; vertical-align: baseline; white-space: pre-wrap;"> recipe. </span></div>
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Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com2tag:blogger.com,1999:blog-2352729458420262308.post-24461596234886303222019-04-09T08:50:00.004-07:002020-11-20T19:24:39.593-08:00How To Stay on Diet Track When Traveling<link rel="canonical" href="https://www.bariatricdirect.com/how-to-stay-on-diet-when-traveling-s/2096.htm"/>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpolz68OYZGeIpW1xHrYMgrl41b5kapiQCAnhvoaRh5h1GoW3mTysP4vCY6aQAdhjj8Ta2zYYXtptWImUkAgC9uzUlWxJ-1Wbgqji-xLirtYuAOrtualolj_qzhYvA6vWv4_pNF-Ldod4/s1600/travel+tips.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1350" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpolz68OYZGeIpW1xHrYMgrl41b5kapiQCAnhvoaRh5h1GoW3mTysP4vCY6aQAdhjj8Ta2zYYXtptWImUkAgC9uzUlWxJ-1Wbgqji-xLirtYuAOrtualolj_qzhYvA6vWv4_pNF-Ldod4/w640-h426/travel+tips.jpg" width="640" /></a>With warmer months around the corner, you may be gearing up for some well-deserved vacation days. Whether sunny beaches, thrilling mountains, exciting new cities or a quiet retreat awaits you, this may be the moment of weakness that leads you to cave on your diet. When you travel, you eat out for the majority of your trip, which makes it very easy to break your routine. While many decide to forgo their diet and indulge in every food while on vacation, this decision makes it much harder to get back to your daily routine when you get back. An unhealthy diet can lead to fatigue, a bad mood, stress and even oversleeping. Therefore, you should never forgo your diet simply because you are traveling. Just a few days on a poor diet can make you lose weeks’ worth of progress. You may think that sticking to your diet is extremely hard - and while it does require discipline and self-control, it is not impossible. Here are some tips on how to stay true to your diet while you are traveling.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6c54ighY1OcGF3X_BPN1SsJT5FjP8fhht4YTphUAoJtNbIEodB2a4Oowhcgd9gPwMxY3m4xHdpkK9jv2_xTQj24XBbF-A4N8pEMoFNaqi8bJupE4rCrnosWfMNXchIM7AL9faO7eUXDc/s1600/eat+local.jpg" style="margin-left: 1em; margin-right: 1em;"></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6c54ighY1OcGF3X_BPN1SsJT5FjP8fhht4YTphUAoJtNbIEodB2a4Oowhcgd9gPwMxY3m4xHdpkK9jv2_xTQj24XBbF-A4N8pEMoFNaqi8bJupE4rCrnosWfMNXchIM7AL9faO7eUXDc/s1600/eat+local.jpg" style="-webkit-text-stroke-width: 0px; background-color: transparent; clear: right; color: #0066cc; float: right; font-family: "Times New Roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 1em; margin-left: 1em; orphans: 2; text-align: center; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><img border="0" data-original-height="900" data-original-width="1350" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6c54ighY1OcGF3X_BPN1SsJT5FjP8fhht4YTphUAoJtNbIEodB2a4Oowhcgd9gPwMxY3m4xHdpkK9jv2_xTQj24XBbF-A4N8pEMoFNaqi8bJupE4rCrnosWfMNXchIM7AL9faO7eUXDc/w640-h426/eat+local.jpg" width="640" /></a><b>Shop & Eat Local</b> - Stay away from that McDonalds, Starbucks, Subway and other fast food restaurants that are available all over the world. While this may be a quick and easy option to satisfy your hunger while you travel, it is detrimental to your diet goals and your traveling experience. Instead, opt for shopping at a local grocery store and making a meal or two a day at home. Not only is this a much healthier option, but it will save you money so that you can enjoy other traveling experiences and bring home more souvenirs! Plus, ingredients from a local grocery store or restaurant will be a lot fresher.<br />
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<b>Pack Snacks</b> - This is especially important since you may not have the luxury of buying groceries or even having a kitchen in your lodging accommodation. Even if you do have a kitchen, odds are the only meal you may have the time to prepare is breakfast. Healthy options are limited when you eat out, and you don’t necessarily have the time to look for a healthy restaurant if you have a full itinerary. Therefore, it will help you immensely to pack plenty of healthy <a href="https://www.bariatricdirect.com/healthy-desserts-snacks-s/2030.htm" target="_blank">snack options</a> such as <a href="https://www.bariatricdirect.com/protein-bar-meal-replacement-s/2029.htm" target="_blank">protein bars</a>, <a href="https://www.bariatricdirect.com/healthy-desserts-snacks-s/2030.htm" target="_blank">desserts</a>, chips, and other nutritious foods for your vacation. All of our snacks are low in calories and sugar and filled with protein to keep you full and curb your appetite.<br />
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<b>Bring Your Own Meals</b> - If you are traveling locally, it is feasible and ideal for you to bring your own healthy meals. Even if you just pack one healthy meal per day, this small step can go a long way in keeping you on track. We offer plenty of healthy microwavable options for <a href="https://www.bariatricdirect.com/high-protein-frozen-meals-s/2025.htm" target="_blank">lunch and dinner</a>, including classic favorites such as beef stroganoff, lasagna, chicken enchiladas and more so that you don’t miss out on your favorite foods. Plus, all you need is a microwave and you have a nutritious meal in a matter of minutes so you don’t have to waste precious vacation time on cooking.<br />
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<b>Stay Hydrated</b> - This is a given when you are traveling. But at Bariatric Health & Wellness we offer a variety of delicious fruit drinks that keep you hydrated and raise your protein intake. Featuring an assortment of refreshing flavors such as <a href="https://www.bariatricdirect.com/grape-drink-p/condrinkgrape.htm" target="_blank">grape</a>, <a href="https://www.bariatricdirect.com/kiwi-melon-drink-p/condrinkkiwi.htm" target="_blank">kiwi melon</a>, <a href="https://www.bariatricdirect.com/peach-mango-drink-p/condrinkpeach.htm" target="_blank">peach mango</a>, lemon razzy, grapefruit, wildberry and pineapple orange, our powder drinks contain up to 15g of protein and no more than 2g of sugar. Packaged in small individual envelopes, these drinks are perfect for traveling. Plus, they are lactose free and will provide you with the extra protein you need to remain energized on long days of traveling.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-i63A0F7vm6SlCCbtoFrZ8c59hkRZzKMq_U1hYdt7eZaGAUS1I4yIesQZLrT0JnioaBR7U7Uwxj94DCTxFu-Po54SmY_d-gqeFzFTZNkCoa6lGqi_ElxyF9obCVkvxINLJznujtw_Ymk/s1600/local+eat.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><b></b><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-i63A0F7vm6SlCCbtoFrZ8c59hkRZzKMq_U1hYdt7eZaGAUS1I4yIesQZLrT0JnioaBR7U7Uwxj94DCTxFu-Po54SmY_d-gqeFzFTZNkCoa6lGqi_ElxyF9obCVkvxINLJznujtw_Ymk/s1600/local+eat.jpg" style="-webkit-text-stroke-width: 0px; background-color: transparent; clear: left; color: #0066cc; float: left; font-family: "Times New Roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 1em; margin-right: 1em; orphans: 2; text-align: center; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><img border="0" data-original-height="900" data-original-width="1350" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-i63A0F7vm6SlCCbtoFrZ8c59hkRZzKMq_U1hYdt7eZaGAUS1I4yIesQZLrT0JnioaBR7U7Uwxj94DCTxFu-Po54SmY_d-gqeFzFTZNkCoa6lGqi_ElxyF9obCVkvxINLJznujtw_Ymk/w640-h426/local+eat.jpg" width="640" /></a><b>Don’t Over-Restrict Yourself</b> - This is the most important precaution you can take to stay true to your diet, but it is especially important when you are traveling. After all, part of the fun is having the opportunity to try exciting and unique new foods. Your Europe trip would definitely be incomplete without wine, pasta, gelato and crepes! So go ahead and allow yourself to indulge in a few restricted foods; just remember to exercise proper self-control. Plus, you’ll easily be able to burn all those extra calories with all the walking around a new city.<br />
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Staying on track with your diet is a task that requires discipline and self-control, but it does not have to require sacrificing your favorite foods. At Bariatric Health & Wellness, we offer a variety of healthy alternatives so that your healthy weight-loss diet doesn’t feel restrictive. Browse through our site to find delicious, low-sugar, protein-packed foods. We stock a variety of drinks, smoothies, snacks and desserts for a well-balanced breakfast, lunch and dinner.<br />Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com14tag:blogger.com,1999:blog-2352729458420262308.post-64432501659398465822019-02-14T10:30:00.003-08:002019-02-14T10:45:24.134-08:00Loving your body: How To Treat Yourself While Celebrating Valentine's Day AloneValentine’s Day may be just around the corner, but showing love (for yourself) doesn't have to stop at the end of the month.<br />
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The importance of self-care is gaining traction as those in the scientific community focus on understanding the important contributions mental and emotional health have on our physical health. This means if you want to be healthy, you have to treat yourself well - cultivate good habits such as staying in touch with those close to you, finding one thing to be grateful for each day, eating well and exercising. Feeling good about yourself helps keep you motivated to reach your goals and maintain progress. This is especially useful if you are trying to <u>lose weight and keep it off</u>!<br />
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<b>Appreciate Yourself</b><br />
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Do something for yourself that makes you feel special. Maybe you take yourself out for a really nice dinner or light some candles and soak in a relaxing bubble bath. However you decide to treat yourself, make sure you do something you don’t do on an ordinary day.<br />
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Valentine's Day is about love and care, so you deserve to treat yourself to something really special. Even though this holiday only comes once a year, it’s a good idea to take time out of your schedule every month or week to check in and do something nice for yourself. Self-appreciation is a wonderful way to remind yourself how amazing you are so you stay motivated to <u>lose weight this year</u>!<br />
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<b>Keep Loved Ones Close</b><br />
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When it comes to self-care, having people in your life you’re close to can be a good break from the stressors of everyday life. Life feels a lot easier when you have someone to share funny stories or bits about your favorite show with. This February, take a few minutes to chat with or visit those in your life who make you happy, and don’t be afraid to reach out to those around you for friendship or support. Seeing friends is always a nice way to take care of yourself because it gives you space to unwind and have a good time.<br />
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<b>Express Gratitude</b><br />
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Take time out of your day to be truly thankful for something - anything that makes you content or helps you smile. Nothing is off limits or too small. If you are unsure what you are grateful for, now is a great time to explore all the things you like. Maybe you’re grateful for waking up next to someone who really cares about you, such as a partner or a child. Perhaps you’re thankful for having a job that allows you to buy the necessities you need to live. Maybe you’re just happy to have a warm sunny day. Have no expectations and see what you can come up with, and do be sure to compliment yourself for just trying. Being able to express gratitude is an important step in being kind to yourself.<br />
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<b>Eat Healthy</b><br />
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Don’t underestimate the effects certain foods have on your mood. Eating a lot of processed foods that don’t nourish your body can make you feel as empty as those calories you consume. Opt for fresh fruits and veggies when possible, and consider taking up a <a href="https://www.bariatricdirect.com/healthy-meal-plan-month-p/startfourweek.htm" target="_blank">diet meal plan</a> to help you lose weight if you’re wondering how to keep weight off. You’ll be surprised how feeling lighter can help you feel more active and help you find the energy to work on the hobbies you love.<br />
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<b>Exercise</b><br />
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Eating right and exercising go together like two peas in a pod. As you begin to shift your habits, you’ll begin to learn how fitting a life-changing diet into your lifestyle to lose weight can be simple when you complement your eating habits with the right types of exercises. From walking around your local park to hitting treadmills at the gym, it’s important to add movement to your life. As you establish a routine, exercising will help you feel more energized and can even improve your mood. Though it may be hard to get started, the benefits will certainly keep you motivated to keep working hard and have you feeling your best yet!Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com1tag:blogger.com,1999:blog-2352729458420262308.post-69243396592095080932019-01-24T12:36:00.003-08:002021-01-04T11:01:34.844-08:00How To Stay Committed to Losing Weight This Year in 3 Simple Steps<link rel="canonical" href="https://www.bariatricdirect.com/how-to-stay-committed-to-losing-weight-s/2101.htm">
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All those leftover holiday candies and treats on sale in the stores can feel like a conspiracy against your diet. You stay strong and make it out of the first aisle without being tempted by the marked-down holiday candy, but after a few laps around the store getting groceries and other necessities, those 75-percent-off chocolates start to become more tempting, and all of a sudden, that New Year’s resolution to lose weight begins to yield to the temptation.<br />
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Resolving to eat less sweets or reduce your sugar intake and lose weight for an entire year can feel daunting and unrealistic unless your lifestyle already supports those behaviors. Losing weight is something most of us constantly need to work at to avoid the bad habits that brought us here in the first place. The most successful weight loss strategies involve being fully committed to losing weight and giving yourself realistic goals to hit along the way.<br />
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If you quit snacking cold turkey, that is the best way to fail. Your body is used to eating a certain way. It is not realistic for most of us to just give up the foods we love in lieu of carrots and celery sticks. But what if we don’t view weight loss as a sprint, where we exhaust ourselves and deplete our energy to lose 20 pounds as quickly as possible? Instead, what if we view it more like a marathon, where we pace ourselves, moving at our own speed toward the goal? Suddenly, those little temptations begin to feel less daunting, and the goal of losing weight begins to feel accessible. Keep reading to find some quick, easy tips on how to lose weight at home.<br />
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<b>1.Set Yourself Up for Success</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgnCJXJyppR7TGDEh3i65zv-bZuWGEykcUMHQQ3tLqWXu8RLmTvLXLOo6aAacmiVPrCN80WRhFFO8OSRZAvWgangmbdFBj0DYHD3cx202o7s1FoOiQ76yTO-itUptT5SkLWqO_eQa0msw/s1600/healthy+meals.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="549" data-original-width="537" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgnCJXJyppR7TGDEh3i65zv-bZuWGEykcUMHQQ3tLqWXu8RLmTvLXLOo6aAacmiVPrCN80WRhFFO8OSRZAvWgangmbdFBj0DYHD3cx202o7s1FoOiQ76yTO-itUptT5SkLWqO_eQa0msw/s320/healthy+meals.JPG" width="313" /></a></div>
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It’s usually best to make simple lifestyle changes to lose weight by setting realistic goals to change one habit at a time. Resolve to drink one less soda a day. Switch out a bag of empty-calorie potato chips for some <a href="https://www.bariatricdirect.com/Proti-Thin-Chips-BBQ-p/crunchbarchipbbq.htm" target="_blank">protein-packed chips.</a> Trade a few chocolate chip cookies for <a href="https://www.bariatricdirect.com/Triple-Chocolate-Cookie-p/cookietriplechoc.htm" target="_blank">healthy triple-chocolate cookies</a>. Making simple switches in your life doesn’t feel like work but still helps your body lose weight. It’s important to break down your goal into smaller components and make sure you’ve stocked up on easy, <a href="https://www.bariatricdirect.com/healthy-lunch-and-dinner-foods-s/2035.htm" target="_blank">healthy meal plans</a> for when hunger strikes. Rather than say what you won’t eat this year or month, say what you will eat more of and make sure you don’t skip on adding those items to your cart when picking up groceries. <a href="https://www.bariatricdirect.com/new-weight-loss-food-s/2071.htm" target="_blank">Delicious diet meals</a> are a wonderful way to support your goal.<br />
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<b>2. Success Isn’t easy, but Forgiving Yourself Is</b><br />
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Resolve to forgive yourself when you slip. Weight loss is not easy, and going off your diet once or twice is not an excuse to give up. We are all fallible. We are bound to make mistakes, and learning from them is key. Understanding why you gave into your craving may be the biggest weight loss tip you discover this year. Self-reflection may not sound appealing, but understanding what triggered you - the crunch of a chip, the nostalgia of a tasty childhood snack, the comfort of a warm cake after a rough day at work - will help you understand what you can do differently next time. Don’t be too hard on yourself when you make a mistake, but do make an effort to avoid making that same mistake twice.<br />
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<b>3. We Didn’t Forget the Most Important Step Toward Success… Exercise</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEighGdsyFYx4aE78vIKkWUBUtY_BlPkJPnzTWuk0Gz1-Pm9hxDejf-g73W-Uwn_RTgyVyHoOlalrCxtqyQEQXkqRdQT-8OZetDedvBZP1OJPcPjPGUUiQMbchqNSBq6e43rR6clCOT0768/s1600/walk+to+lose+weight.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="836" data-original-width="1254" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEighGdsyFYx4aE78vIKkWUBUtY_BlPkJPnzTWuk0Gz1-Pm9hxDejf-g73W-Uwn_RTgyVyHoOlalrCxtqyQEQXkqRdQT-8OZetDedvBZP1OJPcPjPGUUiQMbchqNSBq6e43rR6clCOT0768/s16000/walk+to+lose+weight.jpg" /></a></div>
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The most important way to keep your resolution involves the one thing you were probably hoping we’d avoid mentioning - exercise. We don’t mean you need to sign up for the most expensive gym membership and work out like a bodybuilder (though it’s awesome if you’re able to), just move around a little each day and you may soon discover yourself subconsciously working out. This might mean starting with a 10-minute walk on your lunch break for a few weeks as you gradually build up to walking more. Maybe you park further away from your office to get a few extra steps in. Maybe you decide to use inconvenient routes while shopping because that means getting in more steps. Get creative and find movement that works for your lifestyle. You may even want to take a few laps around your local park. The key is to be consistent. Once that movement begins to feel easy, gradually move on to bigger challenges. The more you can move, the better.<br />
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Being committed to losing weight is going to be the most important factor to success. If you’re motivated to do what it takes to reach your ideal weight, you will get there. Believe in yourself. No diet is going to be effective if you don’t follow it. Even if you end up losing 1 pound a week, that’s 52 pounds by the end of this year. Pretty good results without making drastic changes!Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com4tag:blogger.com,1999:blog-2352729458420262308.post-30918787019748655712018-12-20T14:39:00.001-08:002018-12-20T14:39:23.328-08:00Healthy Alternatives to Unhealthy Holiday Favorites<span id="docs-internal-guid-10fdc0d6-7fff-3783-93ad-e1245f9f7d50"></span><br />
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<a href="https://lh4.googleusercontent.com/Su7WjyJxYXpYeCtU9RmCUQVogKTl6C-DifryoBBVt7IDJroofVbWhNbu76saXXzmXU68Nm192Fg31b_xXqJ-GEn52Plkpvuf5cCBS_t539l0yWeru4MpSQVj5EBLz_m_9p5dDJ3w" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="319" src="https://lh4.googleusercontent.com/Su7WjyJxYXpYeCtU9RmCUQVogKTl6C-DifryoBBVt7IDJroofVbWhNbu76saXXzmXU68Nm192Fg31b_xXqJ-GEn52Plkpvuf5cCBS_t539l0yWeru4MpSQVj5EBLz_m_9p5dDJ3w" style="border: none; transform: rotate(0rad);" width="479" /></a><span style="font-family: arial; font-size: 13pt; white-space: pre-wrap;">The holidays are the time of the year to indulge in your favorite delectable home-cooked meals. There’s nothing like enjoying a warm plate of chili, pot roast or whatever your favorite holiday meal may be - and after all, the holidays wouldn’t be the same without comfort food.</span></div>
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<span style="font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;">But all too often, our favorite comfort dishes are the ones that contain the most calories, refined sugars and other unhealthy ingredients that cause us to put on weight. Ignoring that plate of scrumptious brownies or delicious pot roast is especially hard when you are flooded with holiday food everywhere you go during the season.</span></div>
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<span style="font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;">Luckily, staying healthy and on track with your weight loss goals doesn’t mean you have to deprive yourself of delicious food. In fact, complete restriction of certain foods is the primary reason people fall off the wagon and throw their diets out the window. It is imperative that you allow yourself to indulge in your favorite foods every once in a while if you want to stay on track with your health goals. </span></div>
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<span style="font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;">So go ahead and indulge in all of your favorite traditional dishes with the large variety of healthy alternatives available here at Bariatric Direct. They will help you get through the holidays without putting on that dreaded seasonal weight.</span></div>
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<span style="font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;">Our delicious </span><a href="https://www.bariatricdirect.com/chicken-noodle-soup-p/soupnoodle.htm" style="text-decoration-line: none;"><span style="color: #1155cc; font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;">homestyle chicken noodle soup</span></a><span style="font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;"> is the perfect dish to nourish you when you’re dealing with a cold. Ward off the winter blues with our </span><a href="https://www.bariatricdirect.com/healthy-creamy-tomato-soup-p/souptomato.htm" style="text-decoration-line: none;"><span style="color: #1155cc; font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;">creamy tomato soup</span></a><span style="font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;"> that will help you warm up on a cold and gloomy day. Try our delicious </span><a href="https://www.bariatricdirect.com/turkey-chili-with-beans-p/ppturkchili.htm" style="text-decoration-line: none;"><span style="color: #1155cc; font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;">turkey chili with beans</span></a><span style="font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;"> to add a whopping 22 grams of lean protein to your diet! Delight in one of our rich and savory </span><a href="https://www.bariatricdirect.com/pot-roast-p/pppotroast.htm" style="text-decoration-line: none;"><span style="color: #1155cc; font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;">beef pot roast with gravy and vegetables</span></a><span style="font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;"> meals. This protein-packed dish only has 3 grams of added sugar and will leave you feeling full until your next meal.</span></div>
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<span style="font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;">We also have your favorite scrumptious holiday sweets available in a healthier, low-sugar version. Our sweet </span><a href="https://www.bariatricdirect.com/Fudge-Brownie-Squares-p/squarefudge.htm" style="text-decoration-line: none;"><span style="color: #1155cc; font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;">fudge brownie squares</span></a><span style="font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;"> contain only 4 grams of added sugar but 15 grams of protein, making them even healthier than many protein bars. Pair any of our desserts with your favorite holiday drinks like our </span><a href="https://www.bariatricdirect.com/pumpkin-spice-latte-p/hotpumpkinspice.htm" style="text-decoration-line: none;"><span style="color: #1155cc; font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;">pumpkin spice latte</span></a><span style="font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;"> and our marshmallow hot chocolate, which only contain 4 and 3 grams of sugar respectively. </span></div>
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<span style="font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;">Creating long-lasting weight loss results requires you to develop healthy habits, such as replacing your favorite meals with healthy alternatives. This is a small yet crucial change that is bound to deliver results and help you get one step closer to achieving your health or fitness goals. Whether you are following a diet to lose weight, gain muscle or improve your health, our holiday alternatives will help you every step of the way. </span></div>
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<span style="font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;">As always, remember to limit your sugar intake and increase your protein intake so you’ll feel full for longer and have less of a tendency to nibble on unhealthy foods. Having the self-discipline to eat healthily doesn’t have to be a challenge. With a wide variety of healthy alternatives to all of your holiday favorites, there’s no reason your diet should feel restricted this holiday season.</span></div>
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<span style="font-family: "arial"; font-size: 13pt; vertical-align: baseline; white-space: pre-wrap;">So go ahead and indulge in all of your favorite holiday dishes without having to worry about a calorie guilt-trip. You shouldn’t have to sacrifice comfort food for your health - and with all the right resources at your disposal, staying healthy during the holidays can be a breeze. Don’t wait until the New Year to come up with a weight-loss plan. At Bariatric Health & Wellness, we can help you get a head start on your health goals today!</span></div>
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</span>Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com2tag:blogger.com,1999:blog-2352729458420262308.post-17268392306323474072018-11-20T09:03:00.001-08:002020-01-16T13:58:45.573-08:00Bariatric Beef Stroganoff: Healthy Comfort Food During the Holidays<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjliUPcrSnk3TLfT_Je6aadeqIRV8daQAov_FxTkhMIEvEwKQyavzp06mhqr88JKnBN9xYoY_xn5ZxpY-7pZgxnPI7ZDJJ-4kSg_blY08TRQ2eyldnyv3JvQ81rUVeIBXeP8RPj-LVdRGo/s1600/Beef+Stroganoff.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="471" data-original-width="598" height="252" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjliUPcrSnk3TLfT_Je6aadeqIRV8daQAov_FxTkhMIEvEwKQyavzp06mhqr88JKnBN9xYoY_xn5ZxpY-7pZgxnPI7ZDJJ-4kSg_blY08TRQ2eyldnyv3JvQ81rUVeIBXeP8RPj-LVdRGo/s320/Beef+Stroganoff.JPG" width="320" /></a></div>
One of the best parts of the holidays is the comfort food. There’s nothing quite like going back home for Thanksgiving and Christmas to an array of hot, delicious homemade meals waiting for you at the dinner table. After all, some of the best family memories are made over a shared meal while enjoying old favorite recipes.<br />
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But the holidays are also the time of the year when most people put on a little weight. A cheat meal here and there doesn’t hurt, but during the holidays, it can be hard to avoid having a cheat meal at least once a day. Between office holiday parties, kids’ school functions and visiting relatives, you’re bound to sneak in more than just one cheat meal a week in the months of November and December.<br />
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But delicious meals don’t have to be calorie-laden. You can still follow a balanced, low-calorie, high-protein diet without having to miss out on your favorite holiday dishes. At Bariatric Health & Wellness, we understand the difficulty in healthy meal planning during the holidays. So we offer a wide variety of low-calorie takes on delicious holiday favorites, like <a href="https://www.bariatricdirect.com/Beef-Stroganoff-p/ppbeefstroganoff.htm" target="_blank">our hearty, healthy beef stroganoff</a>. A savory, mouthwatering treat that contains only 260 calories and 4 grams of sugar, this protein-packed dish is the perfect comfort meal replacement. You’ll get a whopping 23 grams of protein from this meal, leaving you feeling full and satisfied for hours.<br />
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Enjoy an all-American classic this holiday season without all of the added calories.<br />
Chunky slices of juicy, savory, tender beef are drowned in a creamy mushroom sauce. They sit on top of a layer of tasty noodles for the perfect combination of rich taste.<br />
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Ready in just two minutes in the microwave or eight minutes simmering on the stovetop, this savory dish will remind you of your favorite home-cooked meals this holiday season. Treat yourself to a flavor-rich comfort food without having to worry about the post-meal calorie guilt-trip. You’ll delight in eating the same foods you always have during the holidays - only this time, you can ditch the sugar and fat without having to sacrifice all of the traditional flavor.<br />
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You shouldn’t have to choose between enjoying delicious holiday comfort food and maintaining a healthy diet. Effective weight loss dieting should not feel restrictive. If your diet is solely focused on restricting certain foods, you’re more likely to fall off the wagon under the pressure of temptation. This is especially true during the holidays when there are tons of sweets and comfort dishes - like this delicious beef stroganoff - readily available everywhere you go. It is imperative that you allow yourself to indulge every once in a while in order to stay on track with your healthy eating goals.<br />
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Healthy eating does not mean sacrificing all of your favorite foods but rather making better food choices. With our delicious, calorie-conscious meal options, healthy eating is made easy. Delight in the freedom to indulge in all of your classic favorites with our nutritious and savory recipes at Bariatric Health & Wellness.<br />
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Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com2tag:blogger.com,1999:blog-2352729458420262308.post-60718039030714349502018-08-23T12:32:00.002-07:002021-01-04T10:49:45.959-08:00Healthy Smoothie Hacks, Tips & Recipes<link rel="canonical" href="https://www.bariatricdirect.com/healthy-smoothie-hacks-tips-recipes-s/2100.htm">
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<!-- Trying to keep to a healthy diet with a busy schedule can seem like an impossible task. However, getting the nutrients you need doesn’t always have to take hours of cooking and preparation. For busy mornings or late-night cravings, filling your stomach with a healthy smoothie is a quick, easy way to get what you need. If you’re new to the smoothie trend, here are some tips on how to make a smoothie before throwing everything you have into a blender.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6BloDnrA-bxeqAwHuSBylP97PUCAh12x3zTWZH8VDfSwi7hxt9bvsYa5NEPy7lj7xEX3S-Ms6o3wRoM3V5KzX8XY563Q8qWSd4GXQPfpp2QEcjP6popnKCipxdbKtne4LhsKnxhuAmFE/s1600/Bariatric+Aug+%252718+woman+weighs+herself.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="900" data-original-width="1000" height="576" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6BloDnrA-bxeqAwHuSBylP97PUCAh12x3zTWZH8VDfSwi7hxt9bvsYa5NEPy7lj7xEX3S-Ms6o3wRoM3V5KzX8XY563Q8qWSd4GXQPfpp2QEcjP6popnKCipxdbKtne4LhsKnxhuAmFE/w640-h576/Bariatric+Aug+%252718+woman+weighs+herself.jpg" width="640" /></a></div>
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Consider Your Goal </h3>
Depending on your health goals, certain ingredients may be better for you than others. If you’re looking to lose weight, the last thing you want to do is accidentally make protein-packed smoothies meant for bulking. It’s important to keep in mind that each and every ingredient should have a specific purpose, whether it be for vitamins, thickness or sweetness. This way, you can be sure that you’re adding exactly what you need and nothing that you don’t.<br />
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Although throwing in a bunch of your favorite fruit may seem like a safe choice, this is actually not best if you’re trying to lose weight or follow a bariatric diet. Of course, fruit is nature’s candy and a great source of vitamins, potassium and fiber, but too much fruit can just mean extra sugar and calories. Limiting your smoothies to 15 grams of sugar, 20 grams of protein and 300 calories will ensure that you meet your weight loss goals. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEAoQsRkeE900WwK5SaRrZFPfiqDq_JVp9COu_ncZkv2jZEcgsmpchwI51yo3Rzw5aFgvtAzXpU9pJpudxzeEjeFtPfJA7UNf6uWC6m_Y-CA7o9vOJekKYHX96SBET3qJ9ik1ZUlhIuSo/s1600/Bariatric+Aug+%252718+frozen+berries.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="600" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEAoQsRkeE900WwK5SaRrZFPfiqDq_JVp9COu_ncZkv2jZEcgsmpchwI51yo3Rzw5aFgvtAzXpU9pJpudxzeEjeFtPfJA7UNf6uWC6m_Y-CA7o9vOJekKYHX96SBET3qJ9ik1ZUlhIuSo/w426-h640/Bariatric+Aug+%252718+frozen+berries.jpg" width="426" /></a></div>
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Use Frozen Fruit</h3>
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When making smoothies, give frozen fruit a try. There’s no question that one of the best things about a refreshing smoothie is the temperature. Although adding ice is an easy way to keep your smoothie cold, blending ice can change the taste or texture, watering down your delicious drink, and it can be hard on your blender. Using frozen fruit will keep your smoothie tasting great - plus, it’ll last a lot longer.</div>
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Instant Smoothies & Quick Preparation</h3>
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In the spirit of keeping things as quick and easy as possible, you may want to consider <a href="https://www.bariatricdirect.com/bariatric-protein-shakes-s/2037.htm" target="_blank">instant smoothies</a>. These smoothies will fill you up, and they come in convenient packages ready to go. With flavors like <a href="https://www.bariatricdirect.com/Cafe-Latte-Smoothie-p/smoothiecafelatte.htm" target="_blank">Caffe Latte</a> and <a href="https://www.bariatricdirect.com/Aloha-Mango-Smoothie-p/smoothiealoha.htm" target="_blank">Aloha Mango</a>, you can choose your favorites and enjoy their great flavors in no time. These specific instant smoothies are already packed with healthy weight loss ingredients and essential vitamins so you don’t have to plan what you’ll put in your smoothie - all the good stuff will be there already. </div>
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Or perhaps you’re not into smoothie mixes. Try your hand at making your own (almost) instant smoothies. Fill ziploc bags or Mason jars with a single serving of all your smoothie ingredients and stock them in the freezer. When you’re ready to enjoy your smoothie, just dump the bag in the blender and blend away! This smoothie hack will save you loads of time when you just want something quick without sacrificing your health. </div>
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Switch Things Up</h3>
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The beauty of smoothies is that there is no limit to the number of combinations that you can make. Eating the same thing every day can get boring - but smoothie variations are countless, so you can change up your go-to with ease. Here are some of our favorite easy smoothie recipes from a wide range of smoothie realms. </div>
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Green Smoothie: Green Dream</h4>
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<i><u>Ingredients:</u></i></div>
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<i>1 banana</i></div>
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<i>1½ cups baby spinach</i></div>
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<i>1 cup frozen mango</i></div>
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<i>Juice from 1 lemon</i></div>
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<i><u>Directions:</u> </i></div>
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<i>Blend together all ingredients until smooth. Use any leftover mango for garnish & enjoy!</i></div>
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Fruit Smoothie: Strawberry & Peach Smoothie</h4>
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<i><u>Ingredients:</u></i></div>
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<i>½ cup of coconut water</i></div>
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<i>1 cup of plain yogurt</i></div>
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<i>½ cup of frozen peaches</i></div>
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<i>1 cup of frozen strawberries</i></div>
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<i><u>Directions:</u> </i></div>
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<i>Add all ingredients into the blender and blend until smooth. Use strawberry as a garnish as needed. Enjoy!</i></div>
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Fruit & Spice Smoothie: Chia Seed, Beet, Mint, Lime & Berry Smoothie</h4>
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<i><u>Ingredients:</u></i></div>
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<i>¼ cup mint leaves</i></div>
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<i>¼ cup grated beet </i></div>
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<i>¾ cup frozen blackberries or blueberries (as preferred)</i></div>
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<i>2 tablespoons lime juice</i></div>
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<i>1 tablespoon of honey</i></div>
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<i>Pinch of kosher salt</i></div>
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<i>1 tablespoon of ground chia seeds </i></div>
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<i>¾ cup of almond milk (or preferred milk)</i></div>
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<i><u>Directions:</u> </i></div>
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<i>Blend all ingredients together until smooth & creamy. Enjoy!</i></div>
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Chocolate Smoothie: Chocolate Banana</h4>
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<i><u>Ingredients:</u></i></div>
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<i>1 frozen banana</i></div>
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<i>2 tablespoons of cocoa powder</i></div>
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<i>1 teaspoon vanilla extract</i></div>
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<i>½ cup water </i></div>
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<i>¼ cup flavored protein powder (vanilla or chocolate) </i></div>
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<i>½ cup of cottage cheese or tofu cheese (plain flavored)</i></div>
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<i><u>Directions:</u> </i></div>
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<i>Blend all ingredients together until creamy & smooth. Enjoy! </i></div>
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Now that you have a few smoothie hacks, tips and recipes, you’re ready to start your smoothie journey! Even if you don’t drink smoothies every day, these delicious drinks are the perfect thing to cool you off and give your body the nutrients it needs. Have a favorite smoothie recipe or new hack? Share it with us in the comments below!</div>
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Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com1tag:blogger.com,1999:blog-2352729458420262308.post-91302878378570684562018-07-23T14:14:00.003-07:002021-11-04T13:00:00.757-07:00Top 4 Stretches for Better Sleep<link rel="canonical" href="https://www.bariatricdirect.com/Top-4-Stretches-For-Better-Sleep-s/2131.htm"/>
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Quality sleep is something we often don’t think about until we’re feeling the physical symptoms of sleep deprivation. Sleeping is often underrated, and it’s no surprise that the majority of Americans don’t get enough of it. Various studies show that around 41 percent of the U.S. population needs to sleep longer; and for a good reason, too. It turns out that sleep deprivation is highly correlated with higher rates of obesity and mortality. Turning to high-calorie, nutrient-poor foods like candy and energy drinks to get through the day is common among people who don’t get enough sleep. Although these foods spike energy temporarily, the high sugar content makes it harder to get to sleep at night.<br />
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Because your brain and body need sleep to recharge and restore themselves from the cumulative stress that your daily activities place on them, it’s important to take proactive steps to manage your sleeping habits and maintain control of your overall health. Learning techniques for sleeping better is a good place to start.<br />
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If you have trouble sleeping at night, you’re not alone. In fact, with so many distractions nowadays, it can be hard to reconcile sleep with our minds' over-stimulation. And being tense due to our busy lives has become the new norm, making matters worse.<br />
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Fortunately, one of the most effective ways to improve our sleep is through stretching. Either on its own or paired with exercise, stretching promotes blood circulation and soothes muscles from tension. Not only is it important that we regularly strength train our muscles, but stretching also helps keep our muscles flexible. Bear in mind, it's even more important for obese people to stretch consistently because their motion range is already limited.<br />
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Considering these implications, here we present you with four relaxing stretching techniques, which can be used to promote muscles health and prevent muscles from tightening or shortening. Most importantly, these stretches will help you unwind and get ready for a night of well-needed restorative sleep.<br />
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1. Standing Forward Fold </h3>
This stretch will specifically target your back and neck, as well as increase blood flow to the back of your head. To begin, stand with your feet six inches apart from each other. From the hips, fold your torso forward. Reach toward the ground, or bend your arms and grab opposite elbows over your head. Exhale and lengthen down through the crown of your head. Hang and hold this pose for approximately 15 seconds. When you return to standing, do so very slowly; otherwise, you may become dizzy. Visualize stacking your vertebrae, starting at the base of your spine and working upward. Bring your head up last.<br />
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2. Happy Baby</h3>
A favorite among yoga practitioners of all levels, the happy baby pose is a motion for stretching and relieving tension from your back, hips and hamstrings. First, lie down on your back. Bend your knees and grab the outside edges of your feet with your hands. Next, raise the soles of your feet to the sky and let your knees fall out to the sides. Then lower your knees toward your armpits, keeping your heels above the knees with your feet flexed. Hold this pose for 15-25 seconds, gently rocking from side to side. Holding the happy baby pose may take some practice, but once you get the hang of it, this stretch will become a go-to for relieving stress.<br />
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3. Nighttime Goddess Stretch</h3>
For a calming exercise you can try as you're about to drift off to sleep, the aptly named nighttime goddess stretch is easy for anyone at any fitness level to do. To perform the nighttime goddess stretch, simply lie on your back with your arms at your side. Touch the soles of your feet together while keeping your knees bent outward. For additional stress relief, form your fingers into a calming mudra (relaxation movements done with the hands) by bending your thumb and middle finger together so that they form a circle. While in the nighttime goddess pose, close your eyes and take deep breaths. Try clearing your mind, or you can find audio recordings of guided meditations online.<br />
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4. Legs Up the Wall</h3>
This final stretch can be done while listening to music, meditating or reading a book. Legs up the wall is very easy to do and requires little physical effort. Find a spot on the floor where you can spread out comfortably. Walk your feet up the wall until your hamstrings stand flush against it. Hold this pose for 10-15 seconds. If you desire a deeper stretch, slowly spread your feet apart so your outstretched legs travel down the wall. This stretch targets your hamstrings, hips and inner thighs.<br />
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Do you have a favorite stretch to do for stress relief or relaxation? Tell us about it in the comments below!<br />
<br />Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com0tag:blogger.com,1999:blog-2352729458420262308.post-46447617398131869432018-06-15T08:55:00.003-07:002021-10-11T10:23:47.835-07:00Low-Impact Cardio Activities Anyone Can Do This Summer<link rel="canonical" href="https://www.bariatricdirect.com/Low-Impact-Cardio-Activities-s/2121.htm"/>
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Getting active outside in the summer might not sound like your idea of a good time, especially if making active lifestyle changes is new to you. High-impact activities such as running and jumping can wear you out quickly or even cause injury if you do too much too fast.<br />
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Fortunately, anyone at any fitness level can fill their summer with fun, low-impact cardio activities, which burn calories and carry less risk of injury. Best of all, you can involve friends, kids and grandkids in your outdoor fitness activities. Here are some ideas you can try this summer.<br />
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<h3>
Plunge in for a Swim</h3>
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Taking a dip in the pool is more than just a great way to beat the heat. Swimming is also one of the most effective low impact cardio activities you can do. Whether you’re practicing a leisurely breaststroke, doing freestyle laps or racing your friends, swimming will get your heart rate up without causing pain or discomfort in your joints. In fact, you might find that being in the water actually helps you feel better all-around.<br />
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<h3>
Take a Hike</h3>
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Organizing a day trip to a state or national park near you is a great way to get the family together for some exercise (as well as some time away from screens). Be sure to search for information about your local hiking trails ahead of time. You’ll want to pick a path that is somewhat challenging but doable for everyone in your group. You can take your hike to the next level by inviting everyone who comes along to bring a booklet to write down all of the wildlife or plants spotted along the way, and try to figure out what each thing is when you get home.<br />
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<h3>
Hit the Trail for Happy Hour</h3>
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If you live in an area with a hike and bike trail, get into the habit of taking walks on the trail with a friend instead of going out for margaritas or sugary frozen drinks. Bring along bottled water as well as some healthy snacks like celery or fresh berries. Rich in both fiber and water, these snacks will keep you energized and hydrated. Before you know it, you’ll start looking forward to exercising outside with friends and family.<br />
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<h3>
Hop on Your Bike</h3>
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Remember riding to the store on your bike to get popsicles during summers as a kid? Relive those memories with friends or even your own children by cycling to the grocery store, the library or your local park. Even if you don’t have any local errands to run, biking can help you experience your own city in a new way or squeeze in some exercise on a vacation. Be sure to bring water to stay hydrated, and don’t forget your helmet.<br />
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<h3>
Yoga Outdoors</h3>
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Depending on where you live, you may not need to get a hot yoga membership to enjoy a detoxifying workout. Taking just a few minutes to stretch your arms, legs and core outside each day can relieve stress, help clear your mind and get you into the habit of exercising. Especially if you are just starting to make lifestyle changes, building those seemingly small habits is key to long-term success. Warm, summery weather is the perfect environment to take up stretching and yoga.<br />
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<h3>
Walking/Playing With the Dog</h3>
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Your dog needs to go outside anyway, so why not make some extra time for play this summer? A daily game of fetch and a walk around the block will improve your bond with your furry friend and have a positive impact on your overall health. Both you and your dog will benefit from running, chasing and playing. Plus, shifting your focus to having fun with your dog takes your attention away from the summer heat!<br />
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<h3>
Dance Along to an Exercise Video</h3>
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If it’s too hot to go outside or if you get an unexpected summer storm, you can get your heart pumping inside just as easily. Gone are the days when you needed to order entire sets of expensive tapes to find a new workout to do in your home. Doing a search on Google or YouTube will bring up thousands of videos you can use to exercise without equipment or a gym. Exercise your body as well as your creativity with dance videos. You’ll pick up moves you can bust out at your next summer soiree. With online exercise videos, you can enjoy all the benefits of an exercise class from your local health club without spending money, worrying about how you look in front of others or finding someone to watch the kids.<br />
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Do you have a favorite summer exercise? Let us know in the comments!<br />
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Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com2tag:blogger.com,1999:blog-2352729458420262308.post-9696187365166760892018-05-15T14:40:00.004-07:002021-01-04T10:16:50.685-08:00Healthy Snacks for Your Summer Road Trip<link rel="canonical" href="https://www.bariatricdirect.com/healthy-snacks-for-your-summer-road-trip-s/2097.htm" />
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No matter how old you are, buying snacks for a road trip is like an unsupervised 9-year-old was just given $100.00. Typical picks include candy and chips for your sweet and salty cravings and soda and Gatorade to quench your thirst. We might grab a gas station banana for a ‘healthy option’ or a water, but we all know we’re not going to eat that banana over a Snickers bar. When you’re trying to eat healthily and provide healthy snacks for your family, road trip snack hauls can be a weakness - but they don’t have to be. With a little planning and prep, eating healthily while driving to Grandma’s house can be just as easy as eating well at home! Read below for our best practice tips on healthy road trip snacks this summer.<br />
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<h3>
Plan Your Drinks</h3>
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It’s easy to say, “I’m only going to drink water on this trip!” before you leave, but we all have experienced wanting something more once on the road. If you plan ahead of time, you can curb those cravings. Start with a pack of bottled water. Having your own personal water supply is perfect for quenching your thirst - especially if it’s the only thing on hand. Need something with a little flavor? Bring along a box of <a href="http://www.bariatricdirect.com/tropical-weight-loss-drink-p/condrinktropical.htm" target="_blank">Tropical Fruit Drink</a> pouches that you can easily pour into a water bottle and shake. Not only will it quell those sweet and sugary drink cravings, but they’re also small enough to throw in your bag and take anywhere. With multiple flavors to choose from, such as <a href="http://www.bariatricdirect.com/peach-mango-drink-p/condrinkpeach.htm" target="_blank">Peach Mango</a>, <a href="http://www.bariatricdirect.com/pineapple-orange-drink-p/powderpineapple.htm" target="_blank">Pineapple Orange</a>, <a href="http://www.bariatricdirect.com/grape-drink-p/condrinkgrape.htm" target="_blank">Grape</a>, <a href="http://www.bariatricdirect.com/kiwi-melon-drink-p/condrinkkiwi.htm" target="_blank">Kiwi Melon</a> and <a href="http://www.bariatricdirect.com/searchresults.asp?Search=drink&Submit=" target="_blank">more</a>, no matter what mood you’re in, you’ll have a drink and flavor to match.<br />
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<h3>
Have Something Fresh</h3>
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The reason we stop for fast food is the craving for ‘real food’! But is fast food real food? It’s debatable. Instead, try packing snack bags of baby carrots or sugar snap peas for a delicious snack without the weight (or the grease). If you’re looking for something a little more substantial, make sandwiches ahead of time. We know; sandwiches don’t sound very exciting. The trick to making road trip sandwiches is thinking outside the box! Add something crunchy, such as cucumbers or fresh onions, or a handful of sunflower seed sprouts or arugula. You can also add something bright, such as tomatoes or julienne beets. When you switch up the sandwich and snack game, ordinary meals don’t seem so boring after all.<br />
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<h3>
Quell Your Sweet & Salty Cravings</h3>
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It’s inevitable – the cravings of sugary goodness and salty treats will probably hit you at some point whether you want them to or not. But if you plan for them, you can replace that bag of Peanut M&M’s with a serving of <a href="http://www.bariatricdirect.com/soy-snacks-p/soysnackpeanut.htm" target="_blank">Peanut & Caramel Soy Snacks</a> or a <a href="http://www.bariatricdirect.com/peanut-butter-p/chewypbbar.htm" target="_blank">Peanut Butter Bar</a>! Not only will these healthy alternatives quell your sugar craving, but at only 150 calories and a whopping 15g of protein per serving, you won’t have to feel guilty! Don’t like sweets? Push those salty cravings aside with protein-packed <a href="http://www.bariatricdirect.com/pretzel-twists-p/crunchprettwist.htm" target="_blank">Pretzel Twists</a> or <a href="http://www.bariatricdirect.com/Proti-Thin-Chips-BBQ-p/crunchbarchipbbq.htm" target="_blank">BBQ Proti Thin Chips</a>. These tasty snacks are full of good-for-you ingredients, so your guilt will fly out the window as you indulge.<br />
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<h3>
Supplement Your Menu</h3>
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Gas stations and fast food drive-thrus seem to double when you’re on a road trip. Knowing that it’s okay to grab a not-so-healthy snack to supplement your healthy diet takes some of the pressure off. When you’ve already packed your own tasty snacks, drive-thrus aren’t as appetizing, and gas station nachos no longer look so appealing (although they should never look appealing; that’s just our hunger talking)!<br />
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Road-trip-induced empty calorie and impulse cravings are a thing of the past when planned properly. Packing snacks - both hearty and light - may seem like a time-consuming task when you’re busy organizing everything else, but it will really pay off in the end. When you plan a proper traveling menu, your healthy lifestyle doesn’t have to stay at home.<br />
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Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com0tag:blogger.com,1999:blog-2352729458420262308.post-36767674686102003242018-03-23T14:17:00.004-07:002020-11-20T19:02:34.228-08:00How To Eat Healthy at Restaurants<link rel="canonical" href="https://www.bariatricdirect.com/how-to-eat-healthy-at-restaurants-s/2095.htm"/>
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Everyone loves going out to dinner. No cooking, no cleaning, fun with friends – the perks are numerous. But some of these perks (i.e., the giant portions and bottomless bread baskets) aren’t great for your waistline. c Read below for some of our favorite tips for eating out healthily.<br />
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<h3>
Make a Reservation</h3>
A major key to controlling your diet is planning, and we’re not talking about meal prep. Sometimes, staying healthy at a restaurant has nothing to do with what you choose off the menu. Making a reservation may seem trivial when it comes to weight loss, but think about it – if you plan on eating at seven and there’s a 45 minute wait, by the time you sit down, you’ll be starving and grab the first three dinner rolls at the top of the breadbasket. It’s a recipe for disaster. Always try to make a reservation, but if you can’t and might have to wait, throw a baggie of healthy snacks (nuts, grapes, carrot sticks, granola) in your bag so you have something to munch on while you wait.<br />
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<h3>
Start With a Salad</h3>
Appetizers are great, but not all apps are created equal. Choosing to start with a salad over fried calamari or loaded nachos can save you hundreds of calories. Make sure to avoid creamy dressings (Caesar, ranch and blue cheese are loaded with fat), and ask for an oil-based dressing instead, like balsamic vinaigrette. If the salad has croutons, skip those too.<br />
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<h3>
Avoid Soda and Alcohol</h3>
If you haven’t yet heard the term “empty calories” on your health journey, it’s time you learn. Calories are units of energy, hopefully derived from the many nutrients inside our food. Empty calories are calories that come from food containing little to no nutrients, and instead are composed mostly of fat or sugar. By avoiding empty calories, you’ll decrease your calorie intake and improve your overall nutrition. Two major culprits with empty calories are soda and alcohol. It’s best to avoid both of these – even diet soda. If you’re out with friends and really want a drink, sometimes sparkling water will give you that extra something you’re craving. Or, on the alcohol side, have one glass of red wine (antioxidants!) or a vodka soda with lime, which is relatively low in calories. Just be careful not to overdo it!<br />
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<h3>
Don’t Be Afraid To Ask</h3>
Waiters are there to help – so use them! Most restaurants are able to make small adjustments that will really help you stay on track. Things like asking for no croutons in a salad, sauce on the side or a side of veggies instead of French fries can make a huge difference in the calories and fat content on your plate. Ask your waiter, “What is the healthiest thing on the menu?” Unless it’s his or her first day, the server will probably know, or at least be able to give you an educated guess. Don’t hesitate to speak up.<br />
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<h3>
Get It Grilled</h3>
The method used to prepare your dinner can make a huge difference calorically. Grilled steak, for example, usually has around 400 calories in an 8-ounce cut, while an 8-ounce chicken-fried steak contains a whopping 700 calories – before the gravy. If you’re having meat for dinner, try to order it grilled.<br />
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<h3>
Do You Really Need Dessert?</h3>
Well – do you? Think about how much money and how many calories you’re saving if you skip dessert. It’s always best to decrease your sugar intake, and a New York Cheesecake after a large meal is not the way to do that. If you’re really craving something sweet, ask for a cup of fresh berries after dinner. The natural sugar will satisfy you without spiking your sugar levels.<br />
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Remember: Eating healthy is just a matter of making good choices. Armed with these tips, it’ll be much easier to stay on track toward your goal – whether that be weight loss, better nutrition or improved health overall. Healthy eating at restaurants is possible. You’ve got this!<br />
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Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com0tag:blogger.com,1999:blog-2352729458420262308.post-49498436192407396092018-02-19T12:27:00.002-08:002021-01-04T10:22:03.095-08:004 Healthy On-the-Go Lunch Ideas<div class="separator" style="clear: both; text-align: center;">
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Making sure that you’re eating right when you’re in a hurry can seem like an impossible task. However, no matter how much of a rush you may be in, it’s important not only to remember to eat but also to eat healthy. Grabbing a bag of chips or a donut every once in a while can be okay, but doing it on a regular basis will take a toll on your health. If you’re looking for a way to improve your diet without running up against the clock, here are some healthy lunch ideas to add to your routine:<br />
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<h3>
Classic Sandwiches</h3>
Although you may groan at the idea of making yet another sandwich, there’s a reason they are such a staple when it comes to on-the-go lunches. Sandwiches are not only quick and easy, but they have a perfect mix of everything that you may need for the day. No matter how boring it may seem, don’t overlook this option just yet. While the classic sandwich has the basics of ham/turkey, cheese, tomato and maybe some lettuce, you don’t have to limit your options. One of the best things about a sandwich is that almost anything between two slices of bread is considered one. This means that you can add anything from fresh avocados, pesto, arugula and even grilled chicken to your sandwich. Sounds a little bit better than a plain peanut butter and jelly, right?<br />
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If you don’t think a sandwich is enough to fill you up, you can pair it with a good ol’ bag of chips. Although some potato chips are unhealthy, there are others out there that aren’t too bad for you. Our <a href="https://www.bariatricdirect.com/ranch-crunch-chips-p/crunchchipranch.htm" target="_blank">protein chips</a> are an excellent way to add a little crunch to your lunch without unnecessary calories. These chips are packed with protein and fiber to fill you up without all the added sugar and fat.<br />
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Omelettes </h3>
Ever heard of breakfast for dinner? Well breakfast for lunch can also be a great option. Since breakfast is known to be the most important meal of the day, some of the healthiest foods can be breakfast foods. They are meant to start your day off with just the right amount of energy you need to get through the day. One of the easiest breakfast foods to make is an omelette. We know it probably isn’t the first thing you think of when you think of something “quick”; however, making an omelette is a lot easier than you think. With our <a href="https://www.bariatricdirect.com/Bacon-Cheese-Omelette-p/omelette.htm" target="_blank">bacon and cheese omelette</a>, you’ll only need to add water and whatever veggies you like for a complete, filling meal that can be heated in a skillet or in the microwave.<br />
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<br />A Liquid Lunch</h3>
Never underestimate the magic of a nutritious liquid lunch. Whether your preference is a <a href="https://www.bariatricdirect.com/Chocolate-Shaker-p/shakechocolate.htm" target="_blank">chocolate shake</a> or a <a href="https://www.bariatricdirect.com/Strawberry-Banana-Smoothie-p/smoothstrawbana.htm" target="_blank">strawberry-banana smoothie</a>, you’ll appreciate a filling drink to keep you going for the rest of the day when you’re on the move and don’t have time to sit down. These go perfectly paired with a <a href="https://www.bariatricdirect.com/protein-bar-meal-replacement-s/2029.htm" target="_blank">protein bar</a> – throw it in your bag before heading out in the morning to enjoy whenever a pang of hunger hits.<br />
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<br />Microwavable Meals</h3>
When you think of microwave meals, you’re probably thinking that there’s no way they could be healthy or tasty. However, there are many <a href="https://www.bariatricdirect.com/healthy-lunch-and-dinner-foods-s/2035.htm" target="_blank">delicious, healthy options</a> out there, like our <a href="https://www.bariatricdirect.com/low-calorie-chili-p/hotmealchili.htm" target="_blank">vegetarian chili with beans</a>, <a href="https://www.bariatricdirect.com/mac-and-cheese-p/pastamacchese.htm" target="_blank">macaroni and cheese</a> or even a nice <a href="https://www.bariatricdirect.com/spaghettini-p/hotmealspagsoy.htm" target="_blank">spaghettini</a>. Although it may be hard to believe, these microwave meals are a great way to get a complete meal in a matter of a few minutes. Plus, the high protein content will keep your hunger at bay throughout the afternoon.<br />
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When it comes to health, making the right choices about what you put into your body is essential to keeping you not only energized but also happy. While skipping a healthy meal is okay once in a while, it should be an exception, not a rule. Preparing or planning your meals the night before is a great way to make sure you have quality, easy lunches ready to go – and doing so will save you time getting out the door. Browse through our wide range of options <a href="https://www.bariatricdirect.com/" target="_blank">here</a> for some inspiration!<br />
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Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com0tag:blogger.com,1999:blog-2352729458420262308.post-10373391389980490362018-01-22T11:25:00.001-08:002021-11-04T13:33:53.794-07:00Cold Weather Exercise<link rel="canonical" href="https://www.bariatricdirect.com/Cold-Weather-Exercise-s/2133.htm"/>
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We know you’re not ready to trade those shorts in for snow pants. The cold weather makes it easy to justify staying inside, curling up in front of the fire, putting a movie on the TV – and avoiding exercising. But unfortunately, those leftover Christmas cookies are looming. Here are some ways to beat the cold-weather blues and burn fat while Jack Frost is knocking on the door.<br />
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<h3>
Get Some Gear You Feel Good In</h3>
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Find workout gear that feels great and looks great. When you’re excited about a snazzy, soft new pullover, you’ll be more motivated to put it on and get in that winter workout. Plus, good gear is key to beating the cold.<br />
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The secret here is one word: layers. In cold weather, you should be wearing three layers to keep yourself warm. Your first layer should be a lightweight, synthetic material (think “dry-fit” type items) that wicks away moisture. Beware of heavy cotton materials – these will sop up sweat without drying, making you wetter and colder. On top of this, wear something wool or fleece. Finally, top off your layers with a windbreaker or water-repellent rain jacket.<br />
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Additionally, make sure you have gloves, warm socks (we recommend wool) and something to keep your head warm, like a hat or headband that covers your ears. In cold weather, you can lose up to 50 percent of body heat from your head. A hat can make all the difference.<br />
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<h3>
Trade In Long Cardio Sessions for HIIT</h3>
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If you’re a walker, runner or cyclist, your workouts can be long, and chances are you’re not too excited about sweating outside in freezing cold weather, even with the right gear. Cold weather exercise, meet your new best friend: HIIT.<br />
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<h4>
What Is HIIT?</h4>
HIIT stands for high-intensity interval training, a training technique in which you give all-out, one-hundred-percent effort during quick, intense exercise bursts, followed by short recovery periods. An HIIT workout is usually no more than thirty minutes, but this method is proven to burn more calories and more fat in less time as compared to a regular, steady-rate aerobic workout. What’s more, HIIT workouts increase your metabolic rate for up to 48 hours after you finish exercising, so you’re burning calories long after you stop sweating. HIIT workouts are quick, convenient (if you have enough space, you could even do one in your living room) and usually don’t require any equipment, since the focus is on raising your heart rate rather than building muscle. But if you’ve got some dumbbells that are being neglected, you can easily incorporate weights into an HIIT workout.<br />
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Here’s an example of a 30-minute HIIT workout for beginners. Do each exercise for 45 seconds, followed by a 15-second rest, for three rounds. Make sure to engage your core while doing each of the exercises. This will help tone your belly, burn more calories and protect your lower back from injury.<br />
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<h4>
30 Minute HIIT Burn</h4>
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<ol>
<li><b>Push-Ups</b> - Start in a plank position, making sure that your back makes a straight line from the crown of your head to your heels. Inhale and lower your body down to a hover above the ground. Exhale and push back up to your original position. If you don’t think you’ll be able to fully exert yourself in this position for the entire 45 seconds, try putting your knees on the ground.</li>
<li><b>Squats</b> - Stand with your feet a bit wider than your hips. Bend your knees like you’re sitting in a chair. Keep your body weight in your heels, making sure that your knees stay over your heels and your chest stays up. Stand back up and repeat.</li>
<li><b>Butt Kicks</b> - Jog in place, kicking each heel up to touch your bottom.</li>
<li><b>Tricep Dips</b> - Place your hands on a chair, bench or low table with your back to the surface. Stick your legs straight out in front of you so you’re balancing on your heels and your palms. Bending from your elbows, lower as far as you can, then press up to the original position. </li>
<li><b>Side Lunges</b> - With your body weight in your heels and your toes pointing forward, step to the left and lunge laterally. Make sure your knee doesn’t bend over your toe. Alternate legs.</li>
<li><b>Jumping Jacks</b> - Start by standing up straight with your arms at your sides and your feet together. Jump out into a “star” position, with your arms fully extended in a V shape and your feet spread far apart. Repeat as fast as possible. </li>
<li><b>Sit-Ups</b> - Lay down on the ground with your knees bent. Being careful not to strain your neck, use your abdominals to sit up and bring your chest to your thighs. Lay back down and repeat as fast as possible. </li>
</ol>
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It’s important to remember that each of the exercises should be done as fast as possible without compromising your form. Your heart rate should be around 80-90 percent of its maximum exertion, so you should be huffing and puffing! When you get tired, remind yourself that this workout is only thirty quick minutes and it only works if you push yourself. When you’re done, reward yourself with some hot tea, coffee, hot chocolate or whatever you’re craving to warm up. After all, it’s cold outside and working out in cold weather is no easy feat!<br />
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Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com0tag:blogger.com,1999:blog-2352729458420262308.post-27097628485396744352017-12-08T11:58:00.001-08:002021-02-09T14:04:49.802-08:00How To Create Healthy Habits for Your New Year’s Resolution<link rel="canonical" href="https://www.bariatricdirect.com/How-To-Create-Healthy-Habits-s/2108.htm"/>
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It’s that time of year again; everyone is making their New Year’s resolutions. It’s estimated that 21.4 percent of resolutions for the New Year involve weight loss and healthy eating habits. Unfortunately, about 80 percent of New Year’s resolutions fail by February, with only about 8 percent of people ever actually accomplishing their goals.<br />
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Changing your eating habits to lose weight can be hard enough as it is. Plus, there is no one size fits all when it comes to dieting. Something that worked great for your coworker isn’t necessarily going to work for you, which can lead to a lot of frustration, disappointment and, ultimately, abandonment of your weight loss goal. Make this year different. Don’t just jump into a diet without a plan of action for how to get rid of bad habits. In order to avoid doing that, though, you need to <b>better understand yourself, your habits and how to change them.</b><br />
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Research has shown that you’ll have more success with breaking bad habits if you replace them with healthy alternatives. We’re all creatures of habit and comfort, so it can be really hard to change a behavior that’s so familiar, but understanding exactly what a habit is first will help you replace any bad habit with something great. <br />
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So what exactly is a habit? Charles Duhigg, the Pulitzer-Prize-winning author of The Power of Habit, defined three parts of every habit: the Cue, the Routine and the Reward.<br />
<ul>
<li><i>The Cue</i> refers to the thing that sets off your habit. It’s like a little signal to your brain that it’s time for that habit.</li>
<li><i>The Routine</i> refers to the fact that you get hooked on the consistency or habitualness of the act rather than just the act. Obviously, there are some exceptions to this. If your bad habit is tied to something physically addicting, then there are more factors at play than just the routine.</li>
<li><i>The Reward</i> refers to the positive outcome that motivates you to keep performing the habit – whether it’s a sugar high or a pat on the back for a job well done.</li>
</ul>
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Let’s say your bad eating habit is over-snacking when you watch TV. Your cue might be seeing food commercials on TV that prompt you to eat a handful of pretzels. The automatic, unintentional act of eating the handful of pretzels is the routine. The reward is the satisfaction you experience from eating foods, particularly sugars and carbohydrates.<br />
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Similar to the theory expressed in The Power of Habit, the “Habit Replacement Loop” (HRL) is used by behavior psychologists to help their clients form and maintain new, healthy habits. The HRL emphasizes three aspects for forming good habits: awareness, focus and conscious repetition.<br />
<ul>
<li>Awareness – You need to be aware of a habit before you can change it. Understanding why a habit is bad, how it’s triggered and how it’s reinforced will only make you more aware of it and more likely to replace it. Using Duhigg’s breakdown of a habit, identify your worst habits for weight loss through the cues, routines and rewards. Write them out, and come up with healthy habits to replace each of them. <br /> For example, let’s stick with the bad habit of over-snacking while watching TV. You would keep the same cue (seeing a commercial for food), but now when you see it, you do 10 squats instead of eating a handful of pretzels. The reward for this new routine is the release of feel-good hormones, increased blood flow and an overall sense of satisfaction/accomplishment. Alternatively, if you’re not ready to incorporate an exercise, you could replace the handful of pretzels with a healthier snack like carrots or a <a href="https://www.bariatricdirect.com/chocolate-chews-p/chewschoc.htm" rel="nofollow" target="_blank">ShapeWise Chocolate Chew</a>. Whatever you choose, make sure you’re building healthy habits to lose weight.<br />
You want to be aware of your cues, routines and rewards to help you develop a realistic plan. However, planning a new routine is different from implementing it. That’s where the second aspect of the Habit Replacement Loop comes into play.</li>
<li>Focus – This can be the biggest hurdle for a lot of people because it requires memory, motivation and effort to realize your cue, recall your new routine and really apply it. There are a couple of things you can do here to help. </li>
<ul>
<li>Visualizing an activity is actually almost as good as physically practicing it! It’s called psycho-visualization. Basically, you just visualize your new routine as much as you can to help make it easier for you to actually recall it in the moment. The more visual practice, the easier the focus will come when you’re in the game. </li>
<li>Another great tool is using external visual reminders around your home (or even on your body, like a Fitbit, if applicable). For example, you could hang an exercise chart up above your TV so you have a visual to help prompt you to implement your new routine. Make sure that you choose a visual reminder that makes sense for you and your goals.</li>
</ul>
<li>Conscious Repetition – Each time you make the conscious decision to react to your cue with your new routine, the habit you’re forming is strengthened. This process can be a little lackluster to start; for example, if you’re replacing an eating habit with a non-eating habit, then it can feel less satisfying and, therefore, it can be a little harder to feel motivated. Stay with it, though. The more you do that behavior, the more likely it’ll stick and become effortless. </li>
</ul>
Turning a bad habit that contributes to weight gain into one that helps you lose weight is one of the best things you can do for yourself this upcoming year. Not only will you reduce your calorie and sugar intake, but you’ll increase your fat burning in one fell swoop!<br />
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Need ideas? Learn more helpful tips for losing weight this New Year <a href="http://blog.bariatricdirect.com/2016/12/" rel="nofollow" target="_blank">here</a> and how to stick to your resolution <a href="http://blog.bariatricdirect.com/2015/12/" rel="nofollow" target="_blank">here</a>.<br />
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Between our <a href="https://www.bariatricdirect.com/high-protein-foods-s/1858.htm" rel="nofollow" target="_blank">healthy, low-calorie products</a> and personalized <a href="https://www.bariatricdirect.com/theprogram-s/1859.htm" rel="nofollow" target="_blank">dietary guidelines</a>, and your new healthy habits to lose weight, you’ll be sure to start the New Year off right and soar through your 2018 weight loss goals. Just remember: <b>Replace Bad Habits With Great Habits.</b>
-->Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com3tag:blogger.com,1999:blog-2352729458420262308.post-5477777794804870752017-11-13T10:10:00.000-08:002020-01-16T13:59:53.865-08:00How to Build a Healthy (And Tasty) Thanksgiving Plate<div class="separator" style="clear: both; text-align: center;">
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When you’re watching your waistline, Thanksgiving can induce quite a bit of anxiety. It seems impossible to navigate a day completely devoted to indulging when you’ve been trying to cut back. Luckily, there’s a way to enjoy all of your Thanksgiving favorites – and not compromise your goals. Read on to learn how to build a delicious Thanksgiving plate without having to unbutton your pants at the dinner table.<br />
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<b>Turkey</b> – Opt for white meat over dark meat. White meat, like turkey breast, will save you about 50 calories and is free of saturated fat, while dark meat packs a mean 6 grams of saturated fat per serving.<br />
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<b>Mashed Potatoes</b> – Instead of simple-starch mashed potatoes, try this delicious <a href="http://www.foodnetwork.com/recipes/mock-garlic-mashed-potatoes-recipe-1942447" target="_blank">garlic cauliflower mashed potato recipe</a>, and switch out the normal chicken broth for our <a href="https://www.bariatricdirect.com/product-p/fullbouchick.htm" target="_blank">Fulfill Chicken Flavored Bouillon</a> to get a tummy-flattening fiber boost. You’ll save yourself carbs and calories without sacrificing that yummy, creamy, garlic-y taste.<br />
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<b>Stuffing</b> – The bread, the MSG, the sodium, the high fructose corn syrup – stuffing is a nightmare for a dieter, and guaranteed to give you a headache much worse than the one from your in-laws. Trade in your typical stuffing recipe for a healthy grain alternative, like quinoa or wild rice. Mix in squash, onions, garlic, rosemary, or other veggies and spices to satisfy your Thanksgiving craving and get a serving of nutrition-packed goodness!<br />
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<b>Sweet Potatoes</b> – Sweet potatoes are a certified superfood, packed with vitamins and nutrients. They’re even proven to lower inflammation and boost your immune system. Cut some sweet potatoes into chunks, lightly glaze them with maple syrup, and sprinkle with salt & pepper. You’ve created an indulgent and surprisingly healthy treat.<br />
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<b>Dessert</b> – No need to deprive yourself! Aim for a small portion that satisfies your craving. Fresh berries are always a great, natural option, but if you’re just dying for something sweeter, check out Bariatric Direct’s <a href="https://www.bariatricdirect.com/healthy-pudding-s/2038.htm" target="_blank">pudding</a> and <a href="https://www.bariatricdirect.com/healthy-desserts-snacks-s/2030.htm" target="_blank">dessert</a> options. For the chocolate addict, try our high protein crowd-favorite <a href="https://www.bariatricdirect.com/soy-chocolate-protein-snack-p/soysnackchoc.htm" target="_blank">Chocolate Flavored Soy Snacks</a>, or our fudgy <a href="https://www.bariatricdirect.com/chocolate-fudge-biscotti-p/biscchocfudge.htm" target="_blank">biscotti</a> for the cookie monster. Polish off your meal with one of our sweets and you won’t even miss the pie. <br />
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With these tricks, you’ll easily be able to enjoy Thanksgiving and still smile when you step on the scale on November 24th. Happy Holidays!
Bariatric Health & Wellnesshttp://www.blogger.com/profile/16292130713875452423noreply@blogger.com1