Supplement Before Surgery

Get Ready for Surgery: Vitamin / Mineral Supplements

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.

Pre-Surgery Supplements

Getting ready for surgery should include vitamin and mineral supplementation. Let’s face it; even the healthiest of eaters don’t always choose a diet that includes all of the vitamins and minerals their body needs. For that reason, it is in your best interest to supplement before surgery.

Multi-Vitamin and Mineral Supplement

For most, a complete multi-vitamin and mineral supplement is a great place to start. It will fill in the gaps that are lacking in your diet. There are several options for a pre-surgery multi vitamin. You don’t need to spend a lot of money –more expensive doesn’t always mean better. Many store brands have supplements that are equivalent to name brands.

While a multi-vitamin and mineral supplement typically provides a broad range of vitamins and minerals it may not meet all of your needs. There are two main reasons for that. The first is that not everyone has the same nutritional requirements—consider how different the nutritional needs are between a young female athlete and an inactive elderly male. The second reason is pill size—including the recommended amounts of all vitamins and minerals isn’t practical. Calcium, for instance, is bulky so most multi-vitamin and mineral supplements only contain a small amount of calcium–not nearly enough for those who don’t eat or drink calcium-rich foods or drinks.

Calcium 

Many people do not get in the number of servings of calcium-rich foods needed to meet their body’s need for bone-building calcium. If you consume 3 cups of low fat milk or yogurt daily, you’re probably getting enough. If not, you may want to start a calcium supplement (1000 mg) with vitamin D-3 (400-800 IU) daily.

Bones reach their maximum strength or density by age 35. After that, they become more fragile as we age. The loss of strength is accelerated when your diet is lacking in calcium from foods, drinks or supplements. Osteoporosis can develop and often isn’t identified until it’s too late and bones begin to easily break.

Calcium supplements come in two forms, calcium carbonate and calcium citrate—either is well-absorbed before surgery. After surgery, you’ll want to take calcium in the form of calcium citrate for better absorption.

Screenings 

If you plan to see your primary care physician before your surgery, you may want to discuss a screening for Vitamin D (everyone) and iron (females only) deficiencies. These deficiencies are quite common in the general population and can be corrected prior to your surgery if identified.

Bottom Line

Starting vitamin and mineral supplements before surgery can help you to correct any minor deficiencies you have, promote faster healing, and help you start your new life as healthy as possible. Be sure to:

  • Start a multi-vitamin and mineral supplement (pills are fine pre-surgery)
  • Start a calcium supplement of 1000 mg which includes 400-800 IU Vitamin D-3
  • If you are seeing your primary care physician, ask for a vitamin D and iron screening to see if you would benefit from supplementation
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Intentional Living

People who are successful at managing their health, building wealth, breaking records, or other accomplishments have similar habits. As we strive to reach our personal goals in life, it makes sense to acknowledge these habits and perhaps try to incorporate some of them into our own routine.

Go after your dreams

Bring your dreams into focus, turn them into plans and then passionately pursue them. Successful people usually don’t become successful accidentally. They have dreams, make plans, set goals, and work on their goals daily. What dreams do you have? What one thing can you do today that will bring those dreams one step closer to reality?

Be intentional

Each morning starts fresh with an opportunity to get the most out of your day and move you closer to your dreams. Rather than just react to the environment around you, set a schedule and follow it as closely as you can. Intentional living could be compared to a GPS system. You are at a starting point and have a destination. Living intentionally gives you the path to get from point A to point B. It does not mean having a rigid, inflexible plan, but instead having a clear vision of where you are going and being open to different routes, as necessary, to get you there.

One way to do this is to schedule an hour once a week to write down everything that’s on your mind—work, personal, health, family—get it all down. Then make a list, prioritize and schedule tasks for the next day, week or month. Star the tasks that are a top priority—you’ll want to work on those first. Once you have it laid out, it’s easy to adjust if needed. Having this type of schedule typically reduces anxiety, because you can see what needs to be done and the plan to accomplish it.


When you get right down to it, intentional living is about living your best story.

― John C. Maxwell



Start positive

Most successful people get up early and follow a set routine before the distractions of the day begin. These routines vary, but often include time set aside for gratitude, prayer, meditation and /or intentions for the day. A journal can help you structure this time. You may choose to listen to online sermons, read the bible or daily devotionals, watch motivational videos or TED talks, make or recite a gratitude list, and/or mediate on your own or use an app for guided meditation. Consult your goals and determine one important thing to accomplish this day for each goal.

Process information effectively

So much information comes at us from all angles; it is easy to become overwhelmed. You may find that when you think about something that needs to be communicated, it works best to take care of it right away freeing your mind for other tasks.

A second option is to batch communication–opening email, text messages and voice mail only at set times of the day. When you think of something that needs to be communicated outside of this time, jot it down and address it during the allotted time.

Start physical

Morning exercise helps to fuel your brain and body so you get more out of your day. Most highly successful people make time for 30 minutes or more of exercise daily.

Feed your brain

Your brain thrives when you provide it with information that helps it grow and feel inspired. Successful people read regularly. If you don’t have time to read, get audio books and listen to them while you commute or exercise. Read to increase your knowledge, but also consider other sources of positive input that can help you be more creative and inspired—motivational quotes, uplifting music, a thoughtful conversation, meditation, or laughing through a comedy.

Take care of yourself

No matter what your day brings, make self-care a priority. Eat healthy food, exercise, stay hydrated with water, and take short deep-breathing breaks.


You’ve always had the power my dear–you just had to learn it for yourself.

— The Wizard of Oz


Don’t be afraid of no

It’s amazing how freeing a simple two-letter word can be. “No” frees you from obligations that take up your time and energy. Be sure to use that time wisely on people and activities that are important to you.

Build relationships

Hang out with highly motivated individuals. You’ve heard the saying; “You’re only as successful as those you associate with.” And it’s true. Surround yourself with people who are smarter and more successful than you are. If you need to get connected with like-minded people, join a group for people who share your personal or work interests. For example, the Barix Clinics private Facebook page is a great place to get connected to others who are pumped up about changing their lives through weight loss surgery.

In contrast, limit your time with negative, low energy people. They tend to zap the motivation right out of you.

Get your zzzz’s

Albert Einstein knew how important sleep was; he found time to get 10 hours of sleep a night. Sleep is critical to your weight loss efforts—a lack of sleep is associated with food cravings and a higher weight. It will also keep your memory and creative thinking in top working order.

Financial discipline

Money can be a wonderful blessing or a major stressor. People who create wealth learn financial principles and discipline that aren’t usually taught in school. Many parents don’t understand these principles so they are not able to pass that knowledge to their children. It is up to you to make time for reading books, taking classes and learning about financial independence.

Start today

Intentional living can help you reach your goals and find your dreams. It can help you think about your choices, learn to make better decisions, and live a happier life with fewer regrets. Use these ideas as an inspiration to get started designing a live you love today!

Slow Cooker Black Bean and Chicken Soup

2 (15 oz) cans organic black beans, rinsed and drained
3 1/2 cups low sodium chicken broth
2 (10 oz) cans diced tomatoes with green chilies
1 red bell pepper, minced
4 oz can diced green chiles
1 tbsp ground cumin
1 tsp chile powder
1 tsp garlic powder
1 tsp onion powder
16 oz boneless, skinless chicken breast
1/2 cup cilantro, chopped
2 medium green onion, chopped

Blend one can of beans and chicken broth until smooth and add to slow cooker. Add the second can of beans along with tomatoes, bell pepper, diced green chiles, cumin, chile powder, garlic powder, onion powder, oregano, chicken breast, and 1/4 cup of the cilantro.

Cook on high for 4 hours or low for 6 hours. Remove cooked chicken, shred and return to slow cooker. Serve warm and top with a sprinkle of chopped green onion and cilantro. Makes 10 1-cup servings.

Nutrition information per serving: 151 calories, 16 grams protein, 1 gram fat, 17 grams carbohydrate, 526 mg sodium.

Roasted Chickpeas

1 can organic chickpeas, drained and rinsed
1 teaspoon olive oil
1/4 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon dried basil
1 teaspoon Parmesan cheese
1/4 teaspoon red pepper flakes

Preheat oven to 450 degrees. Pat dry the chickpeas. In a small mixing bowl, combine seasonings and oil. Add the chickpeas and mix until evenly coated. Place chickpeas in one layer on a baking sheet. Bake for 10-15 minutes stir and bake for an additional 10-15 minutes until golden and slightly brown.  Turn the oven off, open the door a crack and let the chickpeas continue to cook another 20 minutes. Cool and eat. Makes 4-1/4 cup servings.

Nutrition information per serving: 118 calories, 11 grams protein, 3 grams fat, 35 grams carbohydrate, 317 mg sodium.

Kale Chips

1 large bundle curly green or purple kale
1 tbsp. olive or avocado oil
Seasonings of choice
pinch sea salt, or
1 tsp cumin powder, or
1 tsp chili powder, or
1 tsp curry powder, or
1 tbsp. parmesan cheese

Preheat oven to 225 degrees. Rinse and thoroughly dry kale, then tear into small pieces, discarding large stems. Place dry kale in a large mixing bowl, toss with oil and seasoning(s) and mix with hands to evenly coat.

Spread the kale in a single layer on 2 large baking sheets. Keep the pieces from touching each other as much as possible. Bake for 15 minutes, watching closely so it doesn’t burn. Lightly toss the kale and continue baking for 5-10 minutes until kale is crispy and slightly golden brown. Remove from oven and let cool slightly. Enjoy immediately. Store covered at room temperature for up to 3 days. Makes 4 servings.

Nutrition information per serving without seasoning: 69 calories, 2 grams protein, 4 grams fat, 8 grams carbohydrate, 32 mg sodium.

 

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Fitness Friday

Push harder than yesterday
if you want a different tomorrow.

It’s easy to get a bit complacent, to let the every day tasks and worries keep us from our dreams. Take a moment to step back, look at the bigger picture, and set you sights on a different tomorrow. What might it look like? What would it take to get there? What small step can you take today to move in that direction?

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Merry Christmas

All of us at Barix Clinics would like to wish you a very blessed Christmas.

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Motivation Monday

Stop calling it a dream, start calling it a plan.

Make your dream a reality by plotting out the practical steps needed to make it happen. What are you dreaming of today? What steps do you need to take in 2019 to make that dream a reality? What steps do you need to take today?

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