How to Cut the Sugar

Get Ready For Surgery: Avoiding Added Sugars

Weight loss surgery is a great tool to help you to improve your health and take control of your quality of life. The time from the consultation with your surgeon at Barix Clinics to the time of surgery can vary from a few weeks to several months. Use this time to prepare for post-surgery life and put healthy habits in place.

Naturally Occurring Sugar
Some foods naturally contain sugar—fruits, 100% fruit juices, milk and other dairy products–even vegetables. This sugar, perhaps because it is combined with other nutrients (fiber, protein, and fat), seems to be processed differently in the body. We know this because gastric bypass patients who get sick (dumping syndrome) from added sugars generally tolerate these naturally-occurring sugars. These foods also contribute important nutrients to the diet and, in the right balance, are part of a healthy diet.

Added Sugars
Added sugar is sugar that is added to foods and beverages to make them taste sweeter. It is everywhere–from the obvious cakes, pies, cookies, ice cream and soda pop to the sugar hidden in prepared foods like ketchup, salad dressing, peanut butter, and canned fruits. Over the last 30 years, our intake of added sugar has increased a whopping 30%.

Sure, our bodies need glucose, a form of sugar, for life. In fact, we keep a constant level of glucose in our bloodstream so that every cell has access to it for the creation of energy. But, we don’t need to consume sugar, especially added sugar in our diets to maintain a healthy amount of glucose in our bloodstreams. We have mechanisms that allow us to produce glucose from the complex carbohydrates, protein and fat in our diet.

The Problem with Added Sugars
The damage to our health and well-being from excess added sugar in our diets is becoming recognized by the medical community.

  • The American Heart Association recommends that women limit added sugar to 25 grams and men 37 grams a day.
  • The 2015 Dietary Guideline Advisory Committee recommends that we keep added sugar to 10% of daily calories.
  • The World Health Organization recommends limiting added sugars to 10% of daily calories stating that reducing it to 5% would result in further benefits.

Why are these health organizations calling for a reduction in added sugar intake? Too much added sugar in our diets day-after-day and year-after-year isn’t healthy and leads to a slew of chronic health issues.

Raging Hunger.  A chronic intake of the sugar fructose can lead to leptin resistance. Leptin is the hormone that tells your body, “I’m full.” If you develop leptin resistance, you never get that full signal, and develop a drive to eat that just won’t quit. You can imagine that doesn’t fare well for weight control.

Insulin Resistance. Over time, too much added sugar in the diet (in addition to inactivity and obesity) can cause insulin resistance. Insulin regulates the amount of sugar that is in the bloodstream. One analogy is that insulin is like a key that opens the door to let blood sugar out of the bloodstream and into the cells where it can be converted to energy. When someone becomes resistant to insulin, the body produces more and more insulin in an effort to regulate blood sugar. This results in high levels of both glucose (sugar) and insulin in the blood. Insulin resistance can also result in excess fat storage in muscle and liver tissue.

Diabetes. When your body is not able to convert blood sugar into energy and the blood sugar rises to an unhealthy level, diabetes develops. Although the relationship between consuming large amounts of added sugar and developing diabetes is not completely clear, scientists have found that drinking sugary beverages is associated with the development of diabetes.

Weight Gain. Just drinking a single soft drink each day can result in a gain of 15 pounds in one year. It’s as simple as that and each additional serving increases the odds of obesity.

Addiction. Sugar, for some people, can be downright addictive. It has a powerful effect on the reward system in our brain, similar to nicotine and cocaine. Strong cravings for sugar can be hard to resist and can drive overeating.

Cavities.  Eating sweets causes the germs in your mouth to create acid. It is this acid that eats holes in your teeth, forming cavities. Frequent consumption of sweets throughout the day, especially those that are sticky or acidic (like soft drinks), bathe your teeth in acid and accelerate the formation of cavities.

Joint pain. Elevated intake of processed sugar can lead to inflammation, causing joint pain and other inflammation-related diseases.

Brain Dysfunction. A high-sugar diet is implicated in learning and memory problems, anxiety and depression.

Heart Disease. It’s not clear how sugar is related to heart disease, but it can significantly increase the risk of death from heart disease by up to 30%.

How to Limit Added Sugar

To limit added sugars, build your diet on healthy unprocessed foods as much as possible. Select low-fat protein sources (lean meat/fish/poultry, low-fat dairy, beans), fresh vegetables, fresh fruits, and whole grains. Barix Clinics recommends that you limit added sugars to 2 grams or less per serving. Do this by looking at the nutrition facts label to see how much sugar is in a serving. Then check out the ingredient listing. If the product has more than 2 grams of sugar per serving and you see an “added sugar” term within the first five ingredients listed, put it back.

Names for Added Sugar

Brown rice syrup
Brown sugar
Cane sugar
Corn sweetener
Corn syrup
Dextrose
Fruit juice concentrates
Glucose
High-fructose corn syrup
Honey
Invert sugar
Maltose
Malt sugar
Maple syrup
Molasses
Organic brown rice syrup
Organic cane syrup
Raw sugar
Sorghum
Sugar
Syrup

Tips for Reducing Added Sugar

Where to start? Once you start reading food labels and realize how much added sugar is in our food and beverages, you may feel unsure of how to start to cut back. Here are some tips to get you started:

  • If you drink beverages with added sugar, that’s the first place to start. Sugars from sweetened drinks make up about 35% of the added sugar in most people’s diet. Replace sugary drinks with water, Vitamin Water Zero, Bai water, diet iced tea, SoBe Lifewater, Mio, and Crystal Light.
  • Find some no-added-sugar sweet treats to enjoy in place of sweets. Items sweetened with sugar substitutes can help you satisfy your “sweet tooth” without the sugar. Keep an eye on calories, no-added-sugar doesn’t mean no-calories. Try low calorie no-added-sugar fudgesicles or popsicles, or no-added-sugar pudding.
  • Substitute Truvia (a combination of stevia and erythritol) or erythritol for the sugar in recipes. You’ll cut calories and avoid the damaging effects of sugar. You can find lots of great recipes on our support website: barixconnection.com.
  • Be sure to have healthy protein-rich snacks available at all times so that you have an option when hunger calls—light string cheese, light Babybel cheese, hard cooked eggs, deli meat, low sugar protein bars, 100-calorie packs of nuts, or low sugar yogurt.
  • Learn to celebrate life’s events without sugary treats. We’ve made these events about the food–try to change your perspective to focus on the people or person, rather than the cake. Although sometimes it is nice to have a treat too and you can–take a no-added-sugar treat to family gatherings, have fresh fruit and yogurt on hand for office birthdays, and enjoy no-added sugar chocolate mousse for your birthday.

Avoiding added sugars is an important behavior to help you reach and maintain a healthy weight after surgery. Start now, before surgery, to put strategies in place to help you limit added sugar and you’ll have a much easier adjustment to the post-surgical lifestyle.

Chocolate Mousse

1 1/2 cups skim milk, cold
1 pkg. fat-free, sugar-free chocolate instant pudding (4 serving size)
1 cup Cool Whip Lite®, thawed

Pour milk into mixing bowl. Add pudding mix. Beat with wire whisk 2 minutes.
Gently stir in whipped topping. Spoon into individual dishes or medium serving
bowl. Refrigerate until ready to serve. Makes 5 servings.

Nutrition Information per serving: Calories 83; Protein 3 grams; Fat 3 grams; Sodium 311 mg

 

 

 

 

 

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How to Choose the Right Multi

How to Choose the Right Multi

Eating right and taking proper vitamin and mineral supplements consistently are key to your health after surgery. For individual recommendations, ask your bariatric surgeon or nutritionist. Select the right supplements for you based on nutritional adequacy, taste, cost, and convenience. Here’s how some of the leading supplements stack up. If you’d like to take something different, use the label to fill in the last column and make sure it’s got the bases covered.

Download Healthful Tips: How to Choose the Right Multi

Daily Value ASMBS Guidelines Flintstones Complete Chew (2) Centrum Chew (2) Bariatric Fusion Soft Chew (2) Bariatric Fusion Capsule (1) Compare Another Option
Approximate Cost Per Day $ 0.25 $0.20 $1.00 $0.53
Vitamin A 5000 IU 5000-10,000 IU 6000 IU 900 IU 7,500 IU 2250 IU
Vitamin C 60 mg 120 mg 120 mg 180 mg 180 mg
Vitamin D 3 400 IU At least 3000 IU 1200  IU 800 IU 3000 IU 75 IU
Vitamin E 30 IU 15 IU 60 IU 27 IU 30 IU 20 IU
Vitamin K 80 mcg 90-120 mcg 110 mcg 20 mcg
Vitamin B 1 (Thiamin) 1.5 mg At least 12 mg 3 mg 3 mg 12 mg 12 mg
Vitamin B 2 (Riboflavin) 1.7 mg 3.4 mg 3.4 mg 1.7 mg 1.7 mg
Niacin 20 mg 30 mg 40 mg 20 mg 20 mg
Vitamin B 6 2 mg 4 mg 4 mg 2 mg 2 mg
Biotin 300 mcg 80 mcg 90 mcg 600 mcg 800 mcg
Pantothenic Acid 10 mg 20 mg 20 mg 10 mg 10 mg
Folic Acid 400 mcg 400-800 mcg(800-1000 childbearing) 800 mcg 800 mcg 800 mcg 600 mcg
Vitamin B 12 6 mcg 350-500 mcg 12 mcg 12 mcg 560 mcg 560 mcg
Calcium 1000 mg 1200-1500 mg) 200 mg 216 mg 100 mg
Iron 18 mg 18 mg (45-60 mg (female or hx anemia) 36 mg 16 mg 45 mg
Phosphorus 1000mg 100 mg
Iodine 150 mcg 300 mcg 300 mcg 150 mcg 150 mcg
Magnesium 400 mg 80 mg 50 mg 100 mg
Zinc 15 mg 8-11 mg 24 mg 30 mg 15mg 30 mg
Selenium 70 mcg 0 0 70 mcg 70 mcg
Copper 2 mg 1-2 mg 4 mg 4 mg 2 mg
Chromium 120 mcg 0 40 mcg 120 mcg 120 mcg
Molybdenum 75 mcg 0 40 mcg 75 mcg 75 mcg
Potential Additional Supplements Needed
Calcium Citrate 1000-1300 mg 1000-1300 mg 1100-1400 mg 1200-1500 mg
Vitamin D 3 1800 IU 2200 IU Not needed 2925 IU
Sublingual Vitamin B 12 500 mcg 500 mcg 500 mcg 500 mcg
Iron – check with your nutritionist Maybe Maybe Yes No

 

 

 

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Looking to Improve? Focus on the Little Things

Looking to Improve? Focus on the Little Things

When the decision is made to improve an area of our life–finding a new job, getting fit or becoming debt free, it is hard to be patient; we want to see results right away.  We give it our best shot and make big efforts—sometimes attempting to make several big changes at once. When we don’t see results quickly, our tendency is to give up.  That’s what happens to the vast majority of New Year’s resolutions—although our intent is strong, we are unable to sustain the required effort.

If we take a step back to look at the big picture and modify our expectations to a slower pace of change, we may just find that we have more success.

Download On Track with Barix: Looking to Improve? Focus on the Little Things

An isolated effort has little impact. When you make an isolated healthy choice, say eating a grilled chicken breast instead of loaded potato skins, the difference of a few hundred calories doesn’t really matter much. Your clothing doesn’t immediately get snug and the scale doesn’t jump 10 pounds the next morning.  What happens when you make this healthy choice is you give up the joy of eating the potato skins without seeing any meaningful results. Same thing happens when you choose to hit the gym one day after work. You give up other things you could do with your time and one day of working out doesn’t give you buff biceps or tighten your jiggles in any perceptible way. If, in one instance, you put money into a savings account instead of buying something you’ve been wanting–you give up the pleasure of the purchase and the small deposit doesn’t change your financial life. In short, an isolated effort doesn’t make a meaningful impact on your health and wellness in that moment, but add in the concept of compounding and suddenly you can see how all of those small seemingly inconsequential efforts matter.

Here is how compounding works. As you make small isolated efforts today, and tomorrow, and the next day; the days turn into weeks, the weeks into months and the months into years and those choices compound. James Clear, in his book Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, explains the compounding nature of our habits. He finds that small changes made consistently over time can make a huge impact.  For example, as the graph illustrates, if you strive to improve one small area of your life by 1% every day for a year, at the end of the year, you’ll be 37 times better. That’s an impact!

Examples of the Compounding Effect. Let’s put this in some terms we can better relate to–Walking 10,000 steps a day is a good goal for many to shoot for. If you start with 2000 steps a day and add 1% more each day, you’ll be at 10,000 steps in less than half of a year.

It may be even more beneficial to look at the compounding effect of your health and wellness efforts in a different way—making a consistent and sustained effort over time. Here are some examples:

  • If you’re already up for walking 10,000 steps a day you’ll find that the compounded benefit of this positive habit over the course of the year has the power to change your weight, keep your muscles strong and your joints flexible, enhance your cardiovascular fitness, reduce your risk of cancer, improve your mood, and really impact your life. Walking 10,000 steps a day = 3,650,000 steps a year and 18,250,000 steps in 5 years.
  • Saving $5.00 per day = $1,825 a year and $9,125 in 5 years ($11,103 with 7% interest). That simple $5.00 a day savings—something most would not even miss, has the ability to amass a nice chunk of change when time is added to the equation.
  • Cutting 100 calories a day = 36,500 per year and 182,500 in 5 years. So you went with a sugar-free popsicle instead of a dish of ice cream as a nightly treat, over the long haul, you save enough calories to lose 52# (For illustrative purposes only–our bodies are much more complex than this simple calculation).
  • Do one good deed a day = 365 deeds per year and 1,825 deeds in 5 years. I wonder how you might change the world around you if you set out to do just one simple small good dead each day.
  • Read for 20 minutes a day = 20 books per year and 100 books in 5 years. That’s like getting a PhD’s worth of education for a very small effort daily. Use audio books and the effort is even less.

Bad Habits Compound Too. If we are real, we will admit that there are days, weeks, months, and even years when we let some of our bad habits rule. Unfortunately, the same compounding effect works on our negative behaviors too. What if you choose to watch TV instead of walking, meal prepping, and other healthy pursuits for 2 hours a day? A study found that every hour of TV watching reduces your life expectancy by 22 minute. In a year, that TV watching reduces your life expectancy by 11 days and in 5 years you’ve lost 8 weeks of expected life. What is really scary is that the average person doesn’t watch 2 hours of TV a day, but almost 5 hours.

TV watching is just one example. How about going into debt by $5.00 a day? Eating a big bowl of ice cream each night? You get the idea. It’s important to shift away from the negative habits and put into place small positive habits that will compound over time.

Behavior change can be hard because the benefits of our positive behaviors and the costs of our poor behaviors are not immediately apparent. It is only over the expanse of time that the impact of the good and bad habits in our lives becomes clear.

Where to start. Changing big habits is hard. To change a habit, we have to sacrifice immediate enjoyment for results that are not visible for weeks, months or years. Making small changes that require small sacrifices—that’s doable. BJ Fogg, Director of the Persuasive Tech Lab at Stanford, has done extensive research on this very topic and developed the Fogg Method to create big changes in behavior using the effectiveness of tiny, specific habits. It is easy to commit to taking a 3 minute walk, reading for 5 minutes, or getting up 10 minutes earlier. Habits are behaviors that we repeat with little or no conscious effort. Once we get a basic habit in place, we can expand our effort level for greater impact.

Habits are formed by repetitive actions. Actions, thoughts or feelings that are reinforced over time eventually become automatic. Scientists have found that it can take anywhere from 18-254 days to form a new habit, with the average probably around 66 days. It’s probably safe to say the length of time to form a habit depends on the habit and the person. Plan to spend a couple of months working to make a change.

Pair behaviors.  Pair the new habit you are trying to establish with something you already do consistently. This is going to vary based on your daily schedule, but here are some examples to consider:

  • Take one deep breath (small behavior) after each email or phone call that you answer (established behavior).
  • Do one squat (small behavior) after you brush your teeth (established behavior).
  • Pack snacks (small behavior) for the next day after you put away dinner (established behavior).
  • Meditate for one minute (small behavior) after you put your pajamas on (established behavior).
  • Eat one small serving of vegetable (small behavior) with each of three meals (established behavior).

Track. Tracking your new habit will help it stay in the forefront of your mind so you can be more consistent—and consistency is key. Remember, these are small habits–your tracking method should be quick and easy. It can be as simple as a star on your refrigerator calendar when you’ve mastered the small behavior that day.

Think small. Rather than keeping your focus on the BIG goals that you want to reach, instead focus on those small daily behaviors that will get you where you want to go when you combine small consistent efforts with time. That’s how goals are met– little-by-little, day-by-day. You’ll feel empowered as you are able to incorporate small habits into your daily routine and build from there. Be encouraged…you don’t need to radically change your life to be successful—just make small changes consistently over time and watch what happens.

Roasted Chicken and Veggies

1 lb. sweet potato, cut into 1” pieces
1 head cauliflower, cut into 1” pieces
1 head broccoli, cut into 1” pieces
1 bell red, yellow or orange pepper, cut into 1” pieces
1 red onion, cut into 1” pieces
2# chicken breast, boneless and skinless cut into 1” pieces
¼ cup extra virgin olive oil
2 tsp garlic powder
2 tsp paprika
½ tsp salt
½ tsp ground black pepper
1 cup frozen corn, thawed
2 Tbsp.  lime juice
¼ cup cilantro, chopped

Preheat oven to 425 degrees F. Line 2 large baking sheets with foil. Mix together sweet potatoes, cauliflower, broccoli, peppers, onion, chicken breast, olive oil, paprika, salt and pepper in a large bowl. Divide the chicken and vegetable mixture between the 2 pans. Bake for 25 minutes.

Sprinkle corn on top and return to oven to heat corn. Remove from oven and drizzle with lime juice and cilantro. Makes 8 servings.

Nutrition information per serving: 251 calories, 31 grams protein, 4 grams fat, 25 grams carbohydrate, 255 mg sodium.

Chicken Broccoli Casserole

1 cup quinoa
3 cups broccoli florets, finely chopped
6 Tbsp. chicken broth
3 boneless, skinless chicken breasts, sliced thin
1 Tbsp. all-purpose flour
1 cups 2% milk
¾ cup shredded cheddar cheese

Preheat oven to 350 degrees. Spray 9 x 13 pan with nonstick spray. In a large saucepan, cook quinoa according to package instructions; set aside. Steam broccoli until cooked through-about 5 minutes; set aside.

Heat 3 Tbsp. chicken broth in a large skillet over medium high heat. Add chicken breasts and cook 3-4 minutes per side or until cooked through. Remove from pan, cool, and dice into bite sized pieces.

Put the flour and milk into a tightly covered glass or container. Shake until well mixed without lumps.  In the skillet, heat the remaining 3 Tbsp. chicken broth over medium heat. Gradually add in the milk/flour mixture, stirring constantly until slightly thickened, about 3-4 minutes. Stir in quinoa, broccoli, chicken, and cheese. Place in prepared pan and heat in oven for 5-7 minutes until lightly browned. Serve warm. Makes 8 servings.

Nutrition information per serving:  202 calories, 17 grams protein, 7 grams fat, 20 grams carbohydrate, 211 mg sodium.

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2019 Health and Fitness Trends

2019 Health and Fitness Trends

Many of the health and fitness trends that started last year are being refined and improved upon. This is a great year to make health and fitness a top priority!

Fresh, Wholesome, Unprocessed Foods

People will continue to be more selective of the foods they choose as they understand the consequences of the typical American diet. The move away from processed foods will continue to expand in 2019 as more options for convenient “clean” eating will be available in grocery stores, restaurants, and meal delivery services. Although there will always be the latest fad diet to choose from, plant based diets will remain the standard for healthy eating.

Deep Breathing

Guided or controlled breathing to influence the body’s mental, emotional or physical state, while anything but new, has caught on.  Free or low cost apps to help learn and practice this effective method for calming and mindfulness are widely available (calm.com, InsightTimer.com).

High Tech Home Workouts

We have already seen some pretty impressive home workout options that really engage and motivate—and that trend is set to expand. A new generation of high quality fitness apps, YouTube Channels, and online workout programs are already in play. You can stream live fitness classes—strength training, yoga, cardio, spinning, HITT, and more. Fitness trackers monitor and display your progress during the workout—motivating you further as you see your strength and endurance improve.

Fitness Jewelry

Let’s face it, fitness trackers have not been the most glamorous accessory. They are super helpful, tracking steps, calories burned, food intake, sleep quality, and even your stress response. You’ve gotta love all of that health data at your fingertips. Now these trackers are moving off wrists and becoming rings and necklaces. I can’t wait to see what’s next!

Food Delivery Services

Convenience is no longer limited to the fast food lane. All types of food delivery services are set to expand. Want fresh ingredients all portioned out for quick at home meal prep—there are services for that. Looking for hot and ready delivery of clean foods—more options coming your way. Interested in having it all delivered, from toilet paper to fresh greens—that’s available. I love these services that make your life easier and improve the quality of your food. Just keep in mind–you can chalk up some major steps walking through the grocery store selecting your own food and you’ll be giving that up to gain convenience.

Hemp-Based Products are Going Mainstream

2019 will bring more hemp-based products. CBD and hemp-seed oil based products are sure to become widely commercialized as use of these cannabis plant products become more acceptable. In addition to skin care and bath products, foods and beverages featuring these substances are sure to surface at your local health-food stores and supermarkets. Why CBD and hemp? There is no “high” to be had from these substances, but there is evidence that they may be helpful in relieving pain, reducing anxiety and depression, reducing the side-effects of chemo like nausea, and may even have some cancer fighting properties.

Latch onto the trends most valuable to you this year as you continue your journey towards health and wellness. It’s those little daily habits that contribute to your overall health—use these new opportunities to make those habits stick.

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What Happens When You Eat Six Small Meals?

Get Ready For Surgery: Six Small Meals

Weight loss surgery is a great tool to help you to improve your health and take control of your quality of life. The time from the consultation with your surgeon at Barix Clinics to the time of surgery can vary from a few weeks to several months. Use this time to prepare for post-surgery life and put healthy habits in place.

After surgery, we recommend that you eat six small protein-rich meals throughout the day. You’ll find benefits to eating these mini meals prior to surgery too:

  • Keeps energy high and prevents mood swings by keeping blood sugar levels even throughout the day.
  • You’ll feel satisfied with smaller portions as appetite is kept in check.
  • You may even experience a little pre-surgical weight loss as your metabolism shifts into a higher gear.
  • You’ll minimize trips to the vending machine, stops at the gas station, runs through the drive-thru and other opportunities for not-so-good choices when you plan healthy snacks into the day
  • One more healthy habit that you’ll already have in place for your post-surgery lifestyle.

Avoid Pitfalls 
A six small meal pattern is not grazing all day and night. Eat your meal or snack and then put the food away until your next meal or snack about 2 ½ to 3 hours later. Choose healthy, unprocessed foods to nourish your body. Get in the habit of sipping on calorie-free beverages between meals, such as water, Crystal Light, Vitamin Water Zero, Mio, and many other options.

If you are struggling to eat just one or two healthy meals, you may wonder how you are going to get in six healthy meals. Follow the ideas below and you’ll be well on your way!

Breakfast
Start your day right with a good protein source at breakfast. Consider an egg white and veggie omelet, scrambled eggs, leftovers (why not?) or a low sugar yogurt. If you’re not much of a breakfast person, drink your breakfast as you commute—a fruit smoothie with protein powder, a ready-to-drink protein shake, or no-added-sugar Carnation Instant Breakfast.

Lunch
Use light breads for sandwiches or go breadless by rolling up lean meat stuffed with veggies and a drizzle of Italian dressing. Soups are a satisfying option—you may want to add some extra chicken (canned, roasted, or leftover) to boost the protein. Top salads with lean protein options like turkey, tuna, chicken or salmon.

Dinner
Build your meal on lean meat, fish or poultry and add in some crispy veggies. Slow cookers are a great way to go for busy nights–it’s ready when you walk in the door.

3 Healthy Snacks
The possibilities for healthy snacks are endless. Try light string cheese and apple slices, cottage cheese and fruit, crackers and peanut butter, a portion-controlled serving of almonds, half of a turkey sandwich, a lean ham and Swiss cheese roll-up, a tortilla with melted light cheese, or refried beans and baked chips. Make a list of your favorites so you remember to stock up when you go shopping.

Get Efficient
A little planning goes a long way. Be sure to stock up on healthy foods at the grocery store. Take healthy meals and snacks with you when you leave home–packing a lunch/snack bag in the evening really helps improve morning efficiency. 

If you plan it right, you can cook once for several meals. For example, bake chicken on Monday and have Chicken Marsala that night, Hot Chicken Salad the next night, Caesar Salad for lunch on Wednesday, and chop and freeze for Chicken Chili on Friday night.

Be Selective
The food you choose impacts your health and well-being. Choose healthy foods. Build your diet on lean sources of protein—think lean fish, poultry and meat; low fat dairy and legumes. Add in fresh vegetables and fruits. Balance with small amounts of whole grains. Move away from highly processed foods.

Armed with a plan and healthy foods on hand, you are well on your way to healthy eating. Implementing a six small meal plan will put one more healthy behavior firmly in place so you can approach surgery with confidence that you can easily handle the post-surgery lifestyle.

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