BaileyBariatrics

Does your holiday or business traveling include involve an airport? Healthy food choices for choices for bariatric patients are not abundant in airports. As a bariatric patient you have to plan ahead to have appropriate nutrition available. If your holiday or business traveling involves an airplane, keep in mind what diet stage you are in. After reviewing the Transportation Security Administration’s (TSA) policy about bringing food through the security check points, it states that you can bring food through the security checkpoint as long as is wrapped or in a container. Always check with TSA to make sure the current policy accepts the food item you want to bring through the security checkpoint, as the policy can change. Does your holiday or business traveling include involve an airport? Healthy food choices for choices for bariatric patients are not abundant in airports. As a bariatric patient you have to plan ahead to have appropriate nutrition available. If your holiday or business traveling involves an airplane, keep in mind what diet stage you are in. After reviewing the Transportation Security Administration’s (TSA) policy about bringing food through the security check points, it states that you can bring food through the security checkpoint as long as is wrapped or in a container. Always check with TSA to make sure the current policy accepts the food item you want to bring through the security checkpoint, as the policy can change. Consider pre-packaged, single servings of protein powder, light yogurt, cheese sticks or low fat cottage cheese. Pack plastic spoons for the yogurt and cottage cheese or to stir the protein powders into a liquid. Eat the yogurt, cottage cheese or cheese sticks within a couple of hours after you take them out of the refrigerator. Several sources of single servings of protein powders are available online. Brands include Bariatric Advantage meal replacements, Nectar Grab N Go and Unjury. These are whey protein isolate powders and come in flavors from the standard chocolate, vanilla and strawberry to other flavors like fruit, cookie, chicken and de-caf cappuccino. Protein powders can be mixed with water or low fat milk. The chicken and de-caf cappuccino can be mixed with very warm water. Vanilla or chocolate protein can be mixed with decaf coffee for a mocha or latte. Unflavored protein powder can be added to a broth based soup or hot cereal to boost protein. Remember that whey protein must be kept under 140 degrees Fahrenheit, or it will curdle. For every 6-8 ounces of liquid, add up to 10 grams of protein powder. Protein bars are also options. Look for Quest, Nature Valley Protein bars, Pure Protein or Premier Protein. If the protein content in the protein bar is the same or higher than the carbohydrate, then it’s an acceptable choice. Search for a food service that offers scrambled eggs, grilled chicken or fish. If you’ve had success bringing bariatric friendly foods through the TSA checkpoints or found healthy food options in an airport, please let us know what has worked for you.

Protein, protein, protein! That’s the first nutrient we emphasize as you go through our program. Do you know if your protein is measuring up? Protein is important in preserving muscle mass, a healthy immune system and hundreds of other important functions in our bodies. There are several ways to calculate your protein. Foods that have a Nutrition Facts label are helpful. This label lists the amount of nutrients in one serving of the food. If the package has two servings and you eat the entire package, then you need to double the amount of protein listed. If there isn’t a Nutrition Facts Label available, you can use online databases to determine protein. A helpful nutrition database is http://nutritiondata.self.com. The information is provided in the Nutrition Facts Label format and comes from the United States Department of Agriculture. Food scales and measuring cups will help with measuring your protein. One ounce of cooked meat is 7 grams of protein. Meat includes fish, chicken, turkey, pork, beef and game meats. Is your meat portion the size of a deck of cards or the palm of a medium size woman’s hand? If so, that is 3-4 ounces, which is 20-25 grams of protein. If your meat portion is a ½ cup, that’s 20 grams of protein. Is your meat portion is the size of a hockey puck or checkbook? That’s 3 oz. and provides 21 grams of protein. Tracking your intake with an app or an online program is another way to track your protein. Our program uses the Baritastic app to track intake. Helpful features include uploading the foods’ barcode or speaking into your phone to detail your food choices. Be aware of what portion size you choose. A recent patient told Baritastic that the food choice was rotisserie chicken. The patient selected 1 serving. As it turns out, 1 serving of rotisserie chicken on this app is half of the chicken. Selecting the most accurate portion requires searching through the list of options to find the portion that is closest to what you actually ate. If you prefer a written journal, you can use the food lists from your nutrition guidelines to help calculate your protein. So, is your protein measuring up?

Key Points · Measuring your food helps you keep track of your nutrition. · Tracking protein is difficult unless you know the portion size. Measuring Spoons · Stainless steel (heavier gage like 18/8 is more durable). Plastic measuring spoons are lightweight and can be put in a dishwasher. · Aluminum is a metal that can bend easily and turns dull if washed in a dishwasher. · Look for a set that has at least a ¼ teaspoon up to 1 tablespoon measures. · Plastic sets are priced from about $1 to over $30. Stainless sets start around $6 and can be up to $50 for fancy, decorative sets. Measuring Cups · Stainless steel is most durable and dishwasher safe. Find a heavier gage weight like 18/8 if possible. · Aluminum is less expensive than stainless steel. This metal is more easily bent and dented. Washing in the dishwasher will make them dull. · Plastic measuring cups come in a variety of colors and styles. Check to see if the plastic measuring cups you want to buy are microwave safe. Most are usually dishwasher safe. · Tempered glass is microwave and dishwasher safe. Brands include Pyrex and Anchor Hocking. Safe for microwave use. · Measuring cups for dry ingredients are the ones that come in separate measures (1/8 cup to 1 cup). · Measuring cups for liquids come in stainless steel, aluminum, plastic and tempered glass. Sizes are usually 1 cup, 2 cups and 4 cups (1 quart). · Prices can range from a few dollars to $50. Food Scales · There are digital (requires batteries) or mechanical/dial types that look like what is in the produce section, but smaller for home use. With a mechanical/dial-type scale, avoid “high capacity.” These scales are meant to measure in pounds, rather than ounces. That makes it a challenge to measure accurately. Prices start around $8. · Digital scales are easier to read when looking for how many ounces the food weighs. Prices start around $25. · Scales that can zero out after you place your dish on top can measure each ingredient as it is added to the dish. Some allow you to use your own dish and some have a bowl you have to use.

The Key Points: The main key is the power of the motor. The more powerful the motor, the faster the blades rotate. A motor that is 900 watts will mix much better than a motor that is 300 watts. An evenly smooth texture is more likely with more powerful blenders and mixers. The products listed are ones our patients use more frequently. Look for a blender that is in your budget, works well for what you want to use it for and how easy it is to clean. Keep in mind how much space you have in your kitchen, too. Some of the blenders/mixers can only pulse and may list a time limit on how long to pulse. Products listed are for making protein shakes or smoothies only. Shaker Cups Widely available in many retail stores and in the BariatricPal Store. Prices range from $6-$20. Made to mix protein powders with fluids. Easy to carry with you. Great for traveling. Sometimes it’s more difficult to mix the protein powder completely in a shaker cup. PROMiXX (original) and version 2.0 Vortex Mixer Original lists for about $30 on Amazon. Needs regular batteries. The 2.0 has a rechargeable, lithium battery that requires a USB port. Starts about $50 on Amazon. Great for mixing protein powders and liquid. Great for traveling or when you are just on the go. Although this is not dishwasher safe, it is easy to clean. Vitamix Systems The product has been around since 1949. Prices range from $400-$720. Can make smoothies. An extended warranty is available. Ninja Systems Ninja Fit 16 oz. Blender – Comes with two blender cups. Motor is 700 watts. One speed. Starts around $60. Nutri Ninja Pro 24-Oz. Blender – This is just for blending shakes. Motor is 900 W. Comes with 18 oz. and 24 oz. blender jars. One speed only. Starts around $100. Nutri Professional 3-Speed Blender – Comes with 72 oz. pitcher and 16 oz. cup. Price starts around $140. Ninja Auto-iQ Blender – There are several models that have the Auto-iQ cycle. This pauses through the cycle to allow food to fall towards the blades. These will have different speeds and may have both automatic and manual settings. Designed to make blended (“extracted”) smoothies using vegetables, seeds, nuts and fruits. Prices range from $120-$160. Magic Bullet/NutriBullet Systems Magic Bullet is the original product in the line. The original can blend protein powders and fluids to create smooth protein shakes. Does a fairly good job pureeing soft, fresh fruit, canned or frozen fruit that has been thawed. Don’t expect the Magic Bullet to provide a completely smooth texture for blended or extracted smoothies. Motor is 250 watts. Starts at $40. Check to make sure whether you are buying a new or refurbished machine. NutriBullet Series comes in several models. Check websites and advertisements to find discounted prices. Most come with recipes. Check to see if parts are hand wash or dishwasher safe. NutriBullet (Original) – Eight or 12 Piece Sets. Starts around $80. Motor is 600 watts. NutriBullet Pro 900 – Nine to 15 piece sets. Starts around $100. Motor is 900 watts. NutriBulletRx – 10 piece set. Starts around $180. Motor is 1,700 watts. Has an extra heating feature to make soups or warm beverages. Could use other NutriBullets and heat product in microwave. This is larger than the original and Pro 900 machines. Other Smoothie Blenders: Look for other personal blenders by Oster, Farberware and Elite. Immersion Blenders are hand-held blenders that you immerse in your cup or glass to blend. These can also be used to puree soft cooked vegetables and soups. More Options Consider using a hand-held mixer to mix your protein powders and fluid together. Get a work out by using a whisk to blend the protein powder and fluid together.

Key Point: · Products listed were chosen to make preparing food easier to achieve. Slow Cookers: Small · Small slow cooker brands include TRU (0.65 quarts), Proctor Silex (1.5 quarts) and Crock-Pot (2.5 quarts). Prices range from $10-$30. · Smaller slow cookers make cooking for one or two people more practical. There will be leftovers for bariatric patients. Slow Cookers: Large · Crock-Pot, Proctor Silex, Hamilton Beach, Elite, Cuisinart and West Bend slow cookers with 4-8 quart capacities. Prices are less expensive for manual controls when compared to digital/programmable controls. Prices range from $25-$200. Microwavable Dishes · Nordic Ware – Makes micro ware to cook eggs (poached, boiled, omelet), heat soup, plates and bowls to heat meals and other containers to cook or reheat a casserole. Check out www.nordicware.com. · Poached egg cookers also made by Walter Drake and Miles Kimball. · Look for a variety of microwave cookware that can steam fish and vegetables, reheat food or have protective screens to prevent splatters. · Plastic storage containers are now more often able to go in the microwave. Check the label to make sure the plastic is microwave safe. · Pyrex -type cookware and measuring cups are microwave friendly. Other Stuff · Spiral cutter for making zucchini pasta (“zoodles”). Helps maintain low carb eating. There are handheld and tabletop versions. Spiralizer and Veggetti are brands to make veggie noodles. · Good set of knives for chopping and cutting. · Meat tenderizing mallet. You basically pound your meat to make it thinner, and it helps tenderize the meat making it softer to chew. Nice way to burn a few calories, too!

Beat the summer heat with this fresh and healthy Greek yogurt bark! When the summer temperatures sizzle, we often wish for a frozen treat to cool us down. This easy-to-make treat is tasty and sneaks in a good amount of protein. Both kids and grownups will enjoy this treat during the heat of summer. Get the recipe for this sweet, healthy treat here .

Cauliflower is a nutritional powerhouse. It is a member of the cruciferous veggie family that includes broccoli, cabbage, kale and Brussels sprouts. For bariatric patients, cauliflower is a boon to your menu planning as a low carbohydrate food. Cauliflower is a nutritional powerhouse. It is a member of the cruciferous veggie family that includes broccoli, cabbage, kale and Brussels sprouts. For bariatric patients, cauliflower is a boon to your menu planning as a low carbohydrate food. Cauliflower contains many phytochemicals, which are plant-based chemicals. A diet rich in cruciferous veggies and cauliflower is being linked to less cancer, heart disease, diabetes and eye disease. Eating more of these veggies can lead to healthier bones and a healthier brain. Eating more cauliflower can help fight inflammation and oxidative stress in your body. It’s also a good source of Vitamins A, B6 and C, folate and potassium. In 1 cup of cauliflower pieces, you get about 30 calories, 5.3 grams of carbohydrate and 2.5 grams Fiber. Riced cauliflower is now being used as a substitute for higher carbohydrate foods such as mashed potatoes, rice and pizza crust. Try this fried “rice” recipe. Your health will really like it!

Foods that have a Nutrition Facts label are helpful. This label lists the amount of nutrients in one serving of the food. If the package has two servings and you eat the entire package, then you need to double the amount of protein listed. If there isn’t a Nutrition Facts Label available, you can use online databases to determine protein. A helpful nutrition database is http://nutritiondata.self.com. The information is provided in the Nutrition Facts Label format and comes from the United States Department of Agriculture. Food scales and measuring cups will help with measuring your protein. One ounce of cooked meat is 7 grams of protein. Meat includes fish, chicken, turkey, pork, beef and game meats. Is your meat portion the size of a deck of cards or the palm of a medium size woman’s hand? If so, that is 3-4 ounces, which is 20-25 grams of protein. If your meat portion is a ½ cup, that’s 20 grams of protein. Is your meat portion is the size of a hockey puck or checkbook? That’s 3 oz. and provides 21 grams of protein. Tracking your intake with an app or an online program is another way to track your protein. Our program uses the Baritastic app to track intake. Helpful features include uploading the foods’ barcode or speaking into your phone to detail your food choices. Be aware of what portion size you choose. A recent patient told Baritastic that the food choice was rotisserie chicken. The patient selected 1 serving. As it turns out, 1 serving of rotisserie chicken on this app is half of the chicken. Selecting the most accurate portion requires searching through the list of options to find the portion that is closest to what you actually ate. If you prefer a written journal, you can use the food lists from your nutrition guidelines to help calculate your protein. So, is your protein measuring up?

Key Points: · Having your own food with you helps you stay on track with your nutrition. · Foods that need to stay cool will need some type of cooler, insulated lunch bag or ice pack. · Bringing leftovers may require heating, so look for containers that are safe for microwave cooking. Lunch Bags · The size of your lunch bag will depend on how many meals and snacks you need for your day. · Insulated lunch bags can keep food cold for longer periods of time if you don’t have a refrigerator available. · You can buy reusable ice packs to put in your lunch bag. · A reusable lunch bag is environmentally friendly and you can use this for years. · The size will be determined by how many meals and snacks you need for the day. · Neoprene lunch bags can be put in the washing machine and dryer. Cooler · Great to have when driving around for work or when traveling. Pack with ice, load with your protein drinks or other protein foods. · Coleman and Igloo are the classic brands, but others are available. · Coolers now come in hard and soft side versions. There are coolers you can carry, sling over your shoulder, carry as a backpack or roll behind you. Mini-Fridge · If your workspace does not have a refrigerator that is convenient to get to, consider buying a mini-fridge to stash protein drinks, leftovers and snacks. Check with your employer for guidelines. Certain electrical outlets may limit the type of mini-fridge you can bring to work. Plastic Containers · Find plastic containers with lids to bring your food in measured quantities. · Some plastic containers can also be microwaved. · Look for 2 oz., 4 oz. (1/2 cup) and 8 oz. (1 cup) servings. This size you need depends on how far out you are from surgery. · Tupperware, Rubbermaid, Ziploc and Glad are available brands. Look at discount stores for smaller containers. Bento Boxes · Look for Bento box for kids on Amazon. These are boxes that are divided to separate food. You can measure your portion into the sections. The kid-size has portion control for bariatric patients. Bento boxes also available on The World According to Eggface blog. Stackable Containers · GoStak is a product the dietitians found at Obesity Week 2017. There are four containers that range from 2 to 5 ounces. They twist together to form a column. You can find it on www.blenderbottle.com. It is also on Amazon. · Described on the website: “Durable jars secure tightly to carry powders, vitamins, supplements, snacks and more.” · They are BPA free and dishwasher safe. Travel Cups/Mugs · Designed to fit in cup holders in your vehicle. These usually have a small opening on the side to sip from. Helps to avoid straws. · Grocery stores now carry disposable hot beverage cups with lids. This would be great way to sip warm broth or a high protein warm cocoa. Warm up a chocolate protein shake and hit the road. Insulated Tumblers, Cups and Containers · Insulated cups can keep your protein drinks cold or hot. Look for double-sided cups. · Thermos is a brand that has been around for decades. There are water bottles and other food storage items available. · YETI is a brand that is popular. It is more expensive, but it is a double wall, heavy gauge, stainless steel product. You can find a 20 oz. tumbler with lid for $29.99 at Academy, Gander Mountain and Cabela’s. A less expensive brand is Ozark Mountain at Walmart. A 20 oz. Ozark Mountain metal tumbler is about $10. · S’Well is another brand that comes in a lot of styles and colors. Prices around $35. Part of the money you pay helps S’Well help provide clean drinking water to children around the globe through the U. S. Fund of UNICEF. · MyHydrate is a water bottle that has a built-in reminder to help you remember to sip your water. It’s $40. · There are other insulated containers for hot foods like soups and stews. Serving Plates, Bowls and Utensils · You can find a variety of styles. Warmers · Crock-Pot makes an electric lunch crock that has a 20 oz. capacity. Prices range from $20-$30. One reviewer recommends to turn it off about 45 minutes before your lunch, because even the low setting can be too hot. This would be great if splitting a meal with a co-worker or family member.

Step into spring with this pink protein drink! If you enjoy sipping cold lemonade on a hot day, here’s a recipe for you. This bariatric friendly lemonade combines passion fruit tea and protein to make it bariatric friendly. Enjoy sipping this lemonade whether you are sittin’ on your favorite porch or driving your kids to swim lessons.

If you enjoy sipping cold lemonade on a hot day, here’s a recipe for you. This bariatric friendly lemonade combines passion fruit tea and protein to make it bariatric friendly. Enjoy sipping this lemonade whether you are sittin’ on your favorite porch or driving your kids to swim lessons.

Key Points: · Having your own food with you helps you stay on track with your nutrition. · Foods that need to stay cool will need some type of cooler, insulated lunch bag or ice pack. · Bringing leftovers may require heating, so look for containers that are safe for microwave cooking. Lunch Bags · The size of your lunch bag will depend on how many meals and snacks you need for your day. · Insulated lunch bags can keep food cold for longer periods of time if you don’t have a refrigerator available. · You can buy reusable ice packs to put in your lunch bag. · A reusable lunch bag is environmentally friendly and you can use this for years. · The size will be determined by how many meals and snacks you need for the day. · Neoprene lunch bags can be put in the washing machine and dryer. Cooler · Great to have when driving around for work or when traveling. Pack with ice, load with your protein drinks or other protein foods. · Coleman and Igloo are the classic brands, but others are available. · Coolers now come in hard and soft side versions. There are coolers you can carry, sling over your shoulder, carry as a backpack or roll behind you. Mini-Fridge · If your workspace does not have a refrigerator that is convenient to get to, consider buying a mini-fridge to stash protein drinks, leftovers and snacks. Check with your employer for guidelines. Certain electrical outlets may limit the type of mini-fridge you can bring to work. Plastic Containers · Find plastic containers with lids to bring your food in measured quantities. · Some plastic containers can also be microwaved. · Look for 2 oz., 4 oz. (1/2 cup) and 8 oz. (1 cup) servings. This size you need depends on how far out you are from surgery. · Tupperware, Rubbermaid, Ziploc and Glad are available brands. Look at discount stores for smaller containers. Bento Boxes · Look for Bento box for kids on Amazon. These are boxes that are divided to separate food. You can measure your portion into the sections. The kid-size has portion control for bariatric patients. Bento boxes also available on The World According to Eggface blog. Stackable Containers · GoStak is a product the dietitians found at Obesity Week 2017. There are four containers that range from 2 to 5 ounces. They twist together to form a column. You can find it on www.blenderbottle.com. It is also on Amazon. · Described on the website: “Durable jars secure tightly to carry powders, vitamins, supplements, snacks and more.” · They are BPA free and dishwasher safe. Travel Cups/Mugs · Designed to fit in cup holders in your vehicle. These usually have a small opening on the side to sip from. Helps to avoid straws. · Grocery stores now carry disposable hot beverage cups with lids. This would be great way to sip warm broth or a high protein warm cocoa. Warm up a chocolate protein shake and hit the road. Insulated Tumblers, Cups and Containers · Insulated cups can keep your protein drinks cold or hot. Look for double-sided cups. · Thermos is a brand that has been around for decades. There are water bottles and other food storage items available. · YETI is a brand that is popular. It is more expensive, but it is a double wall, heavy gauge, stainless steel product. You can find a 20 oz. tumbler with lid for $29.99 at Academy, Gander Mountain and Cabela’s. A less expensive brand is Ozark Mountain at Walmart. A 20 oz. Ozark Mountain metal tumbler is about $10. · S’Well is another brand that comes in a lot of styles and colors. Prices around $35. Part of the money you pay helps S’Well help provide clean drinking water to children around the globe through the U. S. Fund of UNICEF. · MyHydrate is a water bottle that has a built-in reminder to help you remember to sip your water. It’s $40. · There are other insulated containers for hot foods like soups and stews. Serving Plates, Bowls and Utensils · You can find a variety of styles. Warmers · Crock-Pot makes an electric lunch crock that has a 20 oz. capacity. Prices range from $20-$30. One reviewer recommends to turn it off about 45 minutes before your lunch, because even the low setting can be too hot. This would be great if splitting a meal with a co-worker or family member.

As frigid temperatures grip our nation, some of our patients are having a tough time wanting to drink water. Cold water on a frigid day isn’t that appealing. Have you thought about brewing yourself a hot cup of decaf or herbal tea? This counts toward your fluid for the day. Just the time it takes to brew tea can provide a time-out from the busy and stressful time of your day. The art of a cup of tea is making it. Take the time to fill up the tea kettle (or a pan) with water. Put it on the stove. Heat to boiling. You know the saying: “A watched pot never boils.” If you don’t have a stove, you can heat the water in the microwave. While you are waiting for the water to boil, work on some of the stretches our exercise specialists provided in your initial consultation with them. Once the water is boiling, pour the hot water over the teabag that you have placed in a favorite mug. Let it steep for three to five minutes. If you need a little sweetener, try stevia or monk fruit. A squeeze of lemon juice can add a bright flavor to your tea. The steeping time is another great opportunity for those stretches or perhaps some deep breathing. Stretching and deep breathing are healthy ways to bring down the stress of the day. Getting extra fluids can also help with stress. Along with water, decaf or herbal tea can provide anti-oxidants and a trace amount of some vitamins and minerals. Hot tea can also be poured into the thermal containers like Yeti or Ozark Trail to take with you on your drive to or from work or school. Have a lovely cup of decaf or herbal tea today!

What does Earth Day have to do with bariatric patients? First, a little background is needed. A group of people in the 1960s were becoming concerned about the adverse effects of pollution on our environment. In 1969, the Cuyahoga River by Cleveland, OH caught fire because of chemicals that were dumped into the river. Environmental pollution was now on the national political landscape. Senator Gaylord Nelson, (D-Wisconsin), is credited with promoting the idea of Earth Day. He envisioned a growing a grassroots effort to clean up our planet. This led to celebrating the first U.S. Earth Day in 1970 and is celebrated on April 22. Earth Day went global in 1990. From this effort, Americans have seen the establishment of the Clean Air Act, the Water Quality Improvement Act, Endangered Species Act and several other environmental initiatives. So, how does this relate to bariatric patients? The focus of the 2018 Earth Day celebration is “End Plastic Pollution.” Last weekend’s Parade magazine featured several environmental efforts by Americans. A story from Seattle caught my attention. Americans use about 500 million plastic straws per day. Seattle is our nation’s first major city to ban plastic straws offered to the public by businesses such as restaurants. This will stop 1 million plastic straws per month going into the city’s trash per month. That’s a bunch of straws. As a bariatric patient, we ask you to avoid straws so you don’t fill your stomach pouch with air, which can be quite uncomfortable. What can you use instead of straws? Reusable drinking containers with a pop-up sports top or a flip top opening come to mind. Sipping out of the side a glass is a habit to consider. You can reduce plastic pollution by using reusable containers to pack your food, fabric shopping bags to carry home your protein shakes or by recycling plastic containers that held your protein powder. Check out earthday.org for more ideas. Let’s start off by ditching those plastic straws, y'all!

What does Earth Day have to do with bariatric patients? First, a little background is needed. A group of people in the 1960s were becoming concerned about the adverse effects of pollution on our environment. In 1969, the Cuyahoga River by Cleveland, OH caught fire because of chemicals that were dumped into the river. Environmental pollution was now on the national political landscape. Senator Gaylord Nelson, (D-Wisconsin), is credited with promoting the idea of Earth Day. He envisioned a growing a grassroots effort to clean up our planet. This led to celebrating the first U.S. Earth Day in 1970 and is celebrated on April 22. Earth Day went global in 1990. From this effort, Americans have seen the establishment of the Clean Air Act, the Water Quality Improvement Act, Endangered Species Act and several other environmental initiatives. So, how does this relate to bariatric patients? The focus of the 2018 Earth Day celebration is “End Plastic Pollution.” Last weekend’s Parade magazine featured several environmental efforts by Americans. A story from Seattle caught my attention. Americans use about 500 million plastic straws per day. Seattle is our nation’s first major city to ban plastic straws offered to the public by businesses such as restaurants. This will stop 1 million plastic straws per month going into the city’s trash per month. That’s a bunch of straws. As a bariatric patient, we ask you to avoid straws so you don’t fill your stomach pouch with air, which can be quite uncomfortable. What can you use instead of straws? Reusable drinking containers with a pop-up sports top or a flip top opening come to mind. Sipping out of the side a glass is a habit to consider. You can reduce plastic pollution by using reusable containers to pack your food, fabric shopping bags to carry home your protein shakes or by recycling plastic containers that held your protein powder. Check out earthday.org for more ideas. Let’s start off by ditching those plastic straws, y'all!

As frigid temperatures grip our nation, some of our patients are having a tough time wanting to drink water. Cold water on a frigid day isn’t that appealing. Have you thought about brewing yourself a hot cup of decaf or herbal tea? This counts toward your fluid for the day. Just the time it takes to brew tea can provide a time-out from the busy and stressful time of your day. The art of a cup of tea is making it. Take the time to fill up the tea kettle (or a pan) with water. Put it on the stove. Heat to boiling. You know the saying: “A watched pot never boils.” If you don’t have a stove, you can heat the water in the microwave. While you are waiting for the water to boil, work on some of the stretches our exercise specialists provided in your initial consultation with them. Once the water is boiling, pour the hot water over the teabag that you have placed in a favorite mug. Let it steep for three to five minutes. If you need a little sweetener, try stevia or monk fruit. A squeeze of lemon juice can add a bright flavor to your tea. The steeping time is another great opportunity for those stretches or perhaps some deep breathing. Stretching and deep breathing are healthy ways to bring down the stress of the day. Getting extra fluids can also help with stress. Along with water, decaf or herbal tea can provide anti-oxidants and a trace amount of some vitamins and minerals. Hot tea can also be poured into the thermal containers like Yeti or Ozark Trail to take with you on your drive to or from work or school. Have a lovely cup of decaf or herbal tea today!

Key Point: · Products listed were chosen to make preparing food easier to achieve. Slow Cookers: Small · Small slow cooker brands include TRU (0.65 quarts), Proctor Silex (1.5 quarts) and Crock-Pot (2.5 quarts). Prices range from $10-$30. · Smaller slow cookers make cooking for one or two people more practical. There will be leftovers for bariatric patients. Slow Cookers: Large · Crock-Pot, Proctor Silex, Hamilton Beach, Elite, Cuisinart and West Bend slow cookers with 4-8 quart capacities. Prices are less expensive for manual controls when compared to digital/programmable controls. Prices range from $25-$200. Microwavable Dishes · Nordic Ware – Makes micro ware to cook eggs (poached, boiled, omelet), heat soup, plates and bowls to heat meals and other containers to cook or reheat a casserole. Check out www.nordicware.com. · Poached egg cookers also made by Walter Drake and Miles Kimball. · Look for a variety of microwave cookware that can steam fish and vegetables, reheat food or have protective screens to prevent splatters. · Plastic storage containers are now more often able to go in the microwave. Check the label to make sure the plastic is microwave safe. · Pyrex -type cookware and measuring cups are microwave friendly. Other Stuff · Spiral cutter for making zucchini pasta (“zoodles”). Helps maintain low carb eating. There are handheld and tabletop versions. Spiralizer and Veggetti are brands to make veggie noodles. · Good set of knives for chopping and cutting. · Meat tenderizing mallet. You basically pound your meat to make it thinner, and it helps tenderize the meat making it softer to chew. Nice way to burn a few calories, too!

Blenders and Mixers….where to start? The Key Points: The main key is the power of the motor. The more powerful the motor, the faster the blades rotate. A motor that is 900 watts will mix much better than a motor that is 300 watts. An evenly smooth texture is more likely with more powerful blenders and mixers. The products listed are ones our patients use more frequently. Look for a blender that is in your budget, works well for what you want to use it for and how easy it is to clean. Keep in mind how much space you have in your kitchen, too. Some of the blenders/mixers can only pulse and may list a time limit on how long to pulse. Products listed are for making protein shakes or smoothies only. Shaker Cups Widely available in many retail stores and in the BariatricPal Store. Prices range from $6-$20. Made to mix protein powders with fluids. Easy to carry with you. Great for traveling. Sometimes it’s more difficult to mix the protein powder completely in a shaker cup. PROMiXX (original) and version 2.0 Vortex Mixer Original lists for about $30 on Amazon. Needs regular batteries. The 2.0 has a rechargeable, lithium battery that requires a USB port. Starts about $50 on Amazon. Great for mixing protein powders and liquid. Great for traveling or when you are just on the go. Although this is not dishwasher safe, it is easy to clean. Vitamix Systems The product has been around since 1949. Prices range from $400-$720. Can make smoothies. An extended warranty is available. Ninja Systems Ninja Fit 16 oz. Blender – Comes with two blender cups. Motor is 700 watts. One speed. Starts around $60. Nutri Ninja Pro 24-Oz. Blender – This is just for blending shakes. Motor is 900 W. Comes with 18 oz. and 24 oz. blender jars. One speed only. Starts around $100. Nutri Professional 3-Speed Blender – Comes with 72 oz. pitcher and 16 oz. cup. Price starts around $140. Ninja Auto-iQ Blender – There are several models that have the Auto-iQ cycle. This pauses through the cycle to allow food to fall towards the blades. These will have different speeds and may have both automatic and manual settings. Designed to make blended (“extracted”) smoothies using vegetables, seeds, nuts and fruits. Prices range from $120-$160. Magic Bullet/NutriBullet Systems Magic Bullet is the original product in the line. The original can blend protein powders and fluids to create smooth protein shakes. Does a fairly good job pureeing soft, fresh fruit, canned or frozen fruit that has been thawed. Don’t expect the Magic Bullet to provide a completely smooth texture for blended or extracted smoothies. Motor is 250 watts. Starts at $40. Check to make sure whether you are buying a new or refurbished machine. NutriBullet Series comes in several models. Check websites and advertisements to find discounted prices. Most come with recipes. Check to see if parts are hand wash or dishwasher safe. NutriBullet (Original) – Eight or 12 Piece Sets. Starts around $80. Motor is 600 watts. NutriBullet Pro 900 – Nine to 15 piece sets. Starts around $100. Motor is 900 watts. NutriBulletRx – 10 piece set. Starts around $180. Motor is 1,700 watts. Has an extra heating feature to make soups or warm beverages. Could use other NutriBullets and heat product in microwave. This is larger than the original and Pro 900 machines. Other Smoothie Blenders: Look for other personal blenders by Oster, Farberware and Elite. Immersion Blenders are hand-held blenders that you immerse in your cup or glass to blend. These can also be used to puree soft cooked vegetables and soups. More Options Consider using a hand-held mixer to mix your protein powders and fluid together. Get a work out by using a whisk to blend the protein powder and fluid together.

Key Points · Measuring your food helps you keep track of your nutrition. · Tracking protein is difficult unless you know the portion size. Measuring Spoons · Stainless steel (heavier gage like 18/8 is more durable). Plastic measuring spoons are lightweight and can be put in a dishwasher. · Aluminum is a metal that can bend easily and turns dull if washed in a dishwasher. · Look for a set that has at least a ¼ teaspoon up to 1 tablespoon measures. · Plastic sets are priced from about $1 to over $30. Stainless sets start around $6 and can be up to $50 for fancy, decorative sets. Measuring Cups · Stainless steel is most durable and dishwasher safe. Find a heavier gage weight like 18/8 if possible. · Aluminum is less expensive than stainless steel. This metal is more easily bent and dented. Washing in the dishwasher will make them dull. · Plastic measuring cups come in a variety of colors and styles. Check to see if the plastic measuring cups you want to buy are microwave safe. Most are usually dishwasher safe. · Tempered glass is microwave and dishwasher safe. Brands include Pyrex and Anchor Hocking. Safe for microwave use. · Measuring cups for dry ingredients are the ones that come in separate measures (1/8 cup to 1 cup). · Measuring cups for liquids come in stainless steel, aluminum, plastic and tempered glass. Sizes are usually 1 cup, 2 cups and 4 cups (1 quart). · Prices can range from a few dollars to $50. Food Scales · There are digital (requires batteries) or mechanical/dial types that look like what is in the produce section, but smaller for home use. With a mechanical/dial-type scale, avoid “high capacity.” These scales are meant to measure in pounds, rather than ounces. That makes it a challenge to measure accurately. Prices start around $8. · Digital scales are easier to read when looking for how many ounces the food weighs. Prices start around $25. · Scales that can zero out after you place your dish on top can measure each ingredient as it is added to the dish. Some allow you to use your own dish and some have a bowl you have to use.

Measure, mix, make and move: When it comes to preparing healthy food, which cooking products are best? Rene put together a series of the best products for measuring foods and fluids, mixing protein powders, making meals and what to use while on the go. Here’s part one: Key Points: · Products listed were chosen to help you in your pursuit of a healthy weight. · Choose what works best for your budget and lifestyle. · Keep in mind what type of storage space is available in your kitchen. · Products that are dishwasher safe will make your life easier. · Read product reviews or find product comparisons or how to use the products on YouTube. · Check for warranties. · Understand return policies. · Manufacturer may contract with a retail store to have a “special edition” product for just that store. The manufacturer may stop producing a product when a newer model is launched into the market. MEASURE: Measuring your food and fluids keeps you on track with getting the right amount of food and fluids. This includes measuring spoons, measuring cups, small food containers and food scales. MIX: Whether mixing protein powders with fluids or pureeing foods, having a good quality blender or mixer makes it easier to accomplish healthier choices. MAKE: Find kitchen equipment that makes your food preparation easier to help keep your nutrition on track. MOVE: Your food needs to move with you. There are items available for packing lunches or keeping your food hot or cold while you are on the go. WHERE TO FIND: Stores will vary by your area. Try both the brick-and-mortar stores or online: Ace Hardware, Amazon, Bed Bath and Beyond, Belk, Best Buy, Big Lots, Dollar Tree, Dollar General, GNC, Home Depot, JCPenney, Kohl’s, Kmart, Lowe’s, Macy’s, Overstock.com, SAM’s Club, Sears, Target, Tuesday Morning, Inc., Walmart, Williams Sonoma and restaurant supply companies.

This spicy shrimp sushi stack is a delicious mouthful. It tastes great with crab, too! What, no sushi after surgery? Yes, you can! Think outside the traditional rolls of seaweed and rice. Stack up riced cauliflower, shrimp and avocadoes to make this dish. It can be an appetizer for your family or an entrée for you. Bring on the chopsticks!

If you enjoy sipping cold lemonade on a hot day, here’s a recipe for you. This lemonade combines passion fruit tea and protein to make it bariatric friendly. Enjoy sipping this lemonade whether you are sittin’ on your favorite porch or driving your kids to swim lessons.

What, no sushi after surgery? Yes, you can! What, no sushi after surgery? Yes, you can! Think outside the traditional rolls of seaweed and rice. Stack up riced cauliflower, shrimp and avocados to make this dish. It can be an appetizer for your family or an entrée for you. Bring on the chopsticks!

Cauliflower is a nutritional powerhouse. It is a member of the cruciferous veggie family that includes broccoli, cabbage, kale and Brussels sprouts. For bariatric patients, cauliflower is a boon to your menu planning as a low carbohydrate food. Cauliflower contains many phytochemicals, which are plant-based chemicals. A diet rich in cruciferous veggies and cauliflower is being linked to less cancer, heart disease, diabetes and eye disease. Eating more of these veggies can lead to healthier bones and a healthier brain. Eating more cauliflower can help fight inflammation and oxidative stress in your body. It’s also a good source of vitamins A, B6 and C, folate and potassium. In 1 cup of cauliflower pieces, you get about 30 calories, 5.3 grams of carbohydrate and 2.5 grams fiber. Riced cauliflower is now being used as a substitute for higher carbohydrate foods such as mashed potatoes, rice and pizza crust. Try this fried “rice” recipe. Your health will really like it!

Here’s a delicious twist for fried rice: substitute cauliflower for rice! Bailey Bariatric Kitchen is excited to offer you this healthy alternative to a fan favorite.