Leaderboard

1. Hummus. Despite being made from chickpeas, the average store bought hummus has only 1 gram of protein per tablespoon. Instead, opt for homemade hummus, homemade black bean dip or homemade Tzatziki (made with Greek yogurt) as dips for your veggies. All of these dips are significantly higher in protein when made at home compared to their store-bought counterparts. 2. Chicken broth. Surprisingly, the average store bought chicken broth has only 1-3 grams of protein per cup. For this reason, your bariatric team likely recommended you choose higher protein soups immediately after surgery (ex. milk based soups or pureed legume soups). Instead, opt for more filling thicker soups, such as a curried lentil soup, a roasted red pepper black bean soup or a hearty chili. 3. Cream cheese. Despite ‘cheese’ being in its name, the average store bought cream cheese has only 1 gram of protein per tablespoon. Instead, opt for ricotta cheese (with a sprinkle of sunflower seeds and a drizzle of honey!) or peanut butter on your morning toast. 4. Quinoa. Quinoa is a filling grain product not because of its protein content, but more because of its fibre content. While quinoa is the only grain listed as a ‘complete’ protein, it only has 2 grams of protein per ¼ cup of cooked quinoa. Always top your quinoa with a true protein source such as meat, fish, legumes, tofu or tempeh to make your meal truly balanced. Quinoa should not be the main event! 5. Almond/Cashew/Rice/Coconut milk. Despite these beverages having ‘milk’ in their name, these alternative milks contain on average a measly 1 gram of protein per cup. Instead, opt for cow milk or soy milk when you are looking to add an extra splash of protein to your cereals, oatmeal or smoothies. Moral of the story? Don’t let misleading product names or sneaky advertising fool you! Get the facts. Always double check the nutrition facts tables on the back of your foods to learn the full story. - Monica & Lisa

Why? Schedules and meal times tend to be more lenient. The kids are off school and in full on vacation mode. The social calendar is fuller than ever. Even weeknights are no longer off limits. Nostalgic summer foods and refreshing drinks seem to be everywhere and oh so tempting! We want you to enjoy summer just like everyone else, but if your goal is weight maintenance or if you are still within 1 year postop, it is important to stay mindful. Here are some of our TOP TIPS...BBQs & BACKYARD PARTIES! - Hamburgers, hot dogs and ribs, oh my! If you’re the host, prepare marinated chicken and vegetable skewers. Skewers make perfect postop portions, but at the same time are an appropriate option for your other guests. Have you recently had surgery? There is a high likelihood that overcooked barbecue meats may be difficult for you to tolerate (i.e. causing a “stuck” feeling along with a lot of discomfort). Untoasted buns and bread may do the same. If this is the case, prepare a ‘safe food’ for the event. This means bringing a food that you know you tolerate well. Don’t just wing it! There is nothing worse than feeling sick or vomiting at a party. Examples of safe foods for those of you who are recently postop: Legume/bean salad Barbecue ready aluminum foil packets filled with marinated fish or chicken and vegetables. Encasing your foods in foil packets traps in the moisture making your foods tenderer. Tuna or egg salad served with crackers Hard shell tacos Skewers of watermelon + bocconcini cheese + basil or mint leaves, drizzled with balsamic vinegar Homemade smoothie popsicles (great option if you are only days postop!) ICE CREAM! - Tis the season! We are often asked by our patients “How often can I have ice cream?” and “How much ice cream can I have?” Remember that all foods fit after surgery. Ice cream is no different. We recommend our patients simply be mindful of their portions and indulge every now and then as opposed to daily. Sugar is addictive. The more you have, the more you want. If you had difficulty limiting sweets before surgery, consider limiting sweets after surgery to avoid falling back into the old habits. For example, instead of having a whole tub of ice cream in your freezer (which may be too tempting), allow yourself to have a child-sized cone once a week in town with friends. Another important consideration is: Did you have a gastric bypass (Roux-en-Y)? If yes, you are at risk of experiencing dumping syndrome with sweet foods like ice cream. Limit your portions of ice cream to simply tastings (ex. ¼ cup portions) or try these lower sugar options… Opt for fresh seasonal fruits + a spoonful of CoolWhip Invest in a homemade ice cream maker (Ex.https://www.bedbathandbeyond.ca/store/product/cuisinart-reg-ice-cream-frozen-yogurt-maker-in-white/3251572 ). For an instant cool treat, add in 1 full-sized container of vanilla yogurt + fresh seasonal fruit. Delicious! Try one of the many savory balsamic strawberry recipes on the internet for something different. Ex - https://www.acouplecooks.com/video-strawberries-with-balsamic-greek-yogurt-and-mint/ ALCOHOL! Alcohol is absorbed much faster into your bloodstream after surgery. For this reason, the effects can be intense. It is often said that 1 drink after surgery is equivalent to the feeling of 4-6 drinks before surgery! Patients often laugh about this statistic, but it is no joke. We recommend our patients limit themselves to one standard drink per evening and to serve it in ½ portions (Ex. ½ glass of wine + ice cubes). Never drive after drinking, regardless of the amount! Even one standard drink can raise your blood alcohol concentration above the legal driving limit. Remember that beer is also carbonated. Carbonated drinks (Ex. soda and fizzy water) are generally discouraged after surgery because it is suspected that they can stretch out your stomach with regular consumption. Whether or not this is actually the case has yet to be proven, but carbonation aside, beer and carbonated mixed drinks contain calories, and a lot of them! Patients often ask, “But what the heck am I supposed to drink this summer if I can’t have soda, beer, mixed drinks, fizzy water or more than 1 glass of wine!” This is a valid question. We admit that the alternatives are not super exciting. We recommend: Fruit-infused water Flavoured ice cubes (Ex. http://www.marthastewart.com/356419/flavored-ice-cube-ideas ) Homemade iced tea – Apparently Davids Tea’s ‘La vie en Rosé’ is refreshingly close to a true rosé wine! Similarly, Teavana has a fun mixology theme to their summer ice teas this year. Flavours include Beach Bellini, Strawberry Daiquiri, Mandarin Mimosa and Pina Colada! What are your favourite summer tips? Post below in the comments! Wishing you all a great start to your summer!

You can cook just about anything on the grill. Choose foods that are in your post-surgery diet phase. Find a recipe you like and then start grilling. Veggies can be grilled either on skewers or in a vegetable grill pan. Grill enough for leftovers during the week. Use a marinade for flavor and moisture. You can make your own marinade or use a low-fat dressing. A foil packet dinner is a great way to combine a protein, veggies and seasoning all wrapped up in foil makes for a quick clean up. Each person can customize the seasonings for individual preferences. Foil packet dinners are quite a trend right now and you’ll find many recipes on the internet. These leftovers are great to have for another meal, or 2 or 3 . . . Making a kebob is another quick and easy way to grill small portions of protein and vegetables. Protein sources can be chicken, turkey, fish, shellfish, pork or beef. You may want to grill veggies on a separate skewer since these take longer to cook. What about fruit kebobs or grilling fruit right on the hot grill surface? A mango and shrimp kebob is a great combination. You can also pair grilled fruit with light yogurt or use in a fruit salsa to top grilled meat. The possibilities are endless. For some easy grilling ideas, check out this website: https://www.readyseteat.com/recipes/easy-grilling-recipes Choose the recipes that suit your bariatric eating plan. What’s going to be on your grill?