The Benefits Of A Food Journal After Bariatric Surgery

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If you’ve been reading our blog for a while, then you likely know that we spend a lot of time and dedication to helping patients before and after bariatric surgery in our New York office. We put a focus on helping you know your body and its needs. While this can be difficult to do at the beginning, with organization and discipline, it becomes easier.

With that in mind, we want to take a look at food diaries today, which can be a great tool after your bariatric surgery.

What Is A Food Journal?

Simply put, a food journaling is a way to keep track of what you eat. Food journals are recommended by many nutritionists for people who are struggling to lose weight. This helps you assess the amount of food you consume as well as when you’re consuming it and perhaps how you feel when eating. It’s a great way to count calories and take note of habits in your diet and lifestyle.

Understanding Eating Habits

As you begin to adjust to life after your weight loss surgery, it’s highly likely that you’ll take notice of many changes to your lifestyle and diet. Keeping a food journal is a great way to keep tabs on those pesky cravings, what you’ve eaten during the day, how often you’re eating and how you feel throughout the day.

When you keep a food journal, make sure you’re keeping track of the following:

  • What did you eat?
  • How much did you eat? (This is why measuring is so important.)
  • When did you eat?
  • Where did you eat?
  • How did you feel while you were eating?

While this may appear trivial on the surface, having a food journal that keeps track of the above information on a daily basis is very beneficial in the long run.

Track Your Nutritional Needs

People often notice in their food journals that they’re eating too much of one food group and neglecting others. As you accumulate to food logs, you’ll be able to see trends and take note of any nutritional needs you should be meeting but aren’t. By working with our nutritionist Megan Wolf, you’ll be able to alter your diet as needed and tailor a plan that fits your exact needs.

Monitoring Your Health On A Daily Basis

We understand that your life can be different for a little while after your bariatric surgery. Being able to monitor your health on a daily basis is not only important to you, but to your doctor and nutritionist, too. If you notice issues with constipation, diarrhea, heartburn, abdominal pain, or indigestion, make sure you take note of it. Patterns of these types of issues may indicate certain foods that do not agree with you, or it could be a sign of a something that needs to be addressed further.

Contact Weight Zen Today For More Information

If you’re interested in bariatric surgery in New York and want to make sure that you get great, long lasting results, make sure you contact Dr. Rosen at Weight Zen to schedule a consultation and discuss your options. Our entire team looks forward to connecting with you and helping you meet your weight loss and health goals.

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Are You Aware Of The Benefits Of Bariatric Protein Powder?

dreamstime_xxl_51748043Once you have weight reduction surgery, you need to consume a certain amount of nutrients to stay on the path of being healthy. One of the nutrients that need to be consumed daily is protein. Now that you’ve gone through bariatric surgery, it’s important to focus on a new dietary plan. It can be hard to adjust, but your nutritionist and bariatric surgeon probably told you why there are dietary restrictions and what foods need to be consumed. To help you stay on track, there are many foods that you can try, but there are also protein powder shakes to give you the nutrients you need in smaller portions. Portion control can be hard to maintain, but by exploring the wonderful world of bariatric protein powder you can hit your nutrient goals everyday, stay full, and continue on your path of being healthy and losing weight.

What is Bariatric Protein Powder?

Not all protein powders are good for bariatric patients, which is why there are specific protein powders people who have gone through bariatric surgery prefer to consume.  Some protein powders have too much sugar – something that should be avoided.  It’s important to always read nutrition labels to be sure you know how much you’re drinking.  Bariatric protein powder is geared toward post-op patients who need to meet their nutrient requirements.  Ideally, look for protein powders that have at minimum 20 grams of good quality protein and fewer than 10 grams of sugar. Remember to keep it simple; it’s okay to add some fruits, and other ingredients, but be aware of your intake, and don’t overdo it.

dreamstime_xxl_50656252Why Use Bariatric Protein Powder?

Because your stomach size is reduced, you are only able to consume a certain amount of food.  You want to maximize your intake with the best quality ingredients and wholesome foods.  Protein shakes are easy and filling: all you have to do is make the shake.  Make one in the morning, and then take it to work with you, or drink it after a long day when you aren’t up for cooking dinner. However you look at it, bariatric protein powders are geared for post-op patients and work well to help you meet your protein requirements.

There are many protein powders out there, so you’ll be able to find you what you like. We offer a few of our favorites in the office, and our nutritionist Megan Wolf can walk you through the benefits of each.

Do you live in the New York area and are interested in weight loss or bariatric surgery? At Weight Zen, we offer a few weight reduction surgeries to help you get your life back. To make an appointment or to learn more, call [uxi_button link=”2122032146″ new_window=”0″ tel=”1″ class=”button-block-mobile button-32″ padding_x=”” padding_y=”” text=”(866) 429-5961″ text_size=”14″ text_size_mobile=”” text_font=”header-font” sub_text=”” sub_text_size=”12″ sub_text_size_mobile=”” sub_text_font=”header-font” icon=”” icon_size=”12″ icon_size_mobile=”” icon_align=””].

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Five Super-Healthy Foods To Try

Now, that you’ve gone through bariatric surgery or if you are gearing up for bariatric surgery and need to lose some weight, you probably aren’t sure what to eat. At Weight Zen, we love food – so today, we’d like to share some healthy foods that are both delicious and nutritious.

Five Must-Try Healthy Foodsdreamstime_xxl_1992777

These foods are just an introduction to all of the other yummy and healthy foods that you can try now that you are exploring healthy foods. It might be hard to get into the habit of staying away from oily, fatty foods, but in no time you’ll realize how much better, healthier, and tastier eating healthy is.

Coconut

Coconut is big right now; there’s coconut water, oil, and flour. Coconut flour is a great substitute for white flour and is a healthy way to add nutrients and flavor to baked goods. There are many health benefits of eating coconut too. Coconut flour boasts five grams of fiber per every two tablespoons with an additional limited amount of saturated fat. Coconut flour is naturally gluten-free and may help stabilize blood sugar.

Salmon

Rich in heart-healthy fats and lean protein, salmon is a perfect choice. Raw or cooked, it cannot be beat. Especially good for postoperative patients, salmon is soft and filled with protein. If possible, look for wild varieties in your local market. Fresh or frozen, you really cannot go wrong!

dreamstime_xxl_38437127Skyr

What is skyr? It’s yogurt that’s similar to Greek yogurt. Greek yogurt is delicious and can be used in baked goods and smoothies, as sour cream, and even as a dessert with some fruit and honey. Skyr and Greek yogurt have a pretty similar texture and similar nutrients. Look for skyr at your local world market, and try it out to see how you like it.

Seaweed

If you’re a sushi lover, then you’ve likely tried seaweed before. Especially popular in seaweed salads and as a wrapping on sushi rolls, seaweed is common in Japanese cooking. Seaweed has potassium, iodine, and iron. It is salty but not overpowering and it can be enjoyed in many different ways. Seaweed salad, seaweed in smoothies, seaweed instead of potato chips, or in soups are all must-tries. Check out the flakes or dried strips and sheets in your local supermarket.

Amaranth

What is amaranth? It’s quinoa’s lesser known cousin. It is a newly popular whole grain; iron, zinc, protein, calcium, and magnesium are all featured in this lesser-known grain. Native to Central America, it has been used for up to 8,000 years. Amaranth, when cooked, is thick and oatmeal like, so it works as a great thickener. Try amaranth in soups, oatmeal, stews, and even pudding to add some healthiness to your desserts. Similar to quinoa, is can be found in natural-foods stores or a very well-stocked supermarket. You can also find a delicious amaranth recipe in our nutritionist Megan Wolf’s new cookbook Great Meals with Greens and Grains!

Are you interested help controlling your weight or in weight loss surgery? Learn more about Weight Zen and how you can start living a healthier life by contacting us today!

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More Tips To Kick Bad Habits After Bariatric Surgery

In our last blog, we began to cover some of our favorite tips we love giving patients who struggle with staying motivated with their weight loss efforts after undergoing bariatric surgery at Weight Zen in New York. Today, we’re back with a few more helpful tips to help you kick those bad habits once and for all.

More Tips To Kick Bad Habits After Weight Loss Surgery

Plan your meals

Plan all of your meals around a solid source of lean protein, such as salmon, tuna or chicken. Then, pair your protein with low-starch veggies such as asparagus or green beans. Don’t hesitate to utilize seasonings, such as dry rubs and spices, to keep your meals exciting and to add some variety.

Trash the triggers

Kick your food triggers out of the house for good. If it’s hard for you, ask your family members or a close friend to help you by keeping tempting foods in another cabinet or even putting them in another fridge out in the garage.

Create a support system

Call a family or friend meeting where you have an honest conversation with everyone about which foods you need to stay away from and which ones are okay for you. When you cut back on refined starchy foods and sweets, it will be hard at first, but stay the course and drink plenty of water. You’ll notice positive results and begin feeling better day by day. You’ll be so happy you stuck it out!

If you’re struggling to stay the course with your weight loss efforts, contact Weight Zen today, and let us help you kick those bad habits with our support groups and multidisciplinary approaches.

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Tips To Get Rid Of Bad Habits After Bariatric Surgery

It’s easy for old habits to creep back in.  Whether you’ve already undergone bariatric surgery in New York at Weight Zen, or you’re simply considering it, it’s important to understand this concept. Life after weight loss surgery still required hard work and determination to lead a healthy life.  You’ll need to stay motivated in order to keep up with healthy habits.

Today, we’re going to give you some tips to finding a balance within your family, work, and health so that bad habits don’t creep back in and ruin all your hard work.

Tips To Get Rid Of Bad Habits For Good After Bariatric Surgery

Want to let go of those bad habits? Not sure how? Follow these tips to move forward with healthy habits!

Re-ignite your motivation.

What is the catalyst that keeps you moving forward? What drives you? If you have a beautiful vacation coming up, you’re more likely to stick to your guns for those upcoming beach days, right? Perhaps the motivation that brought you success for things like vacations and jobs in the past is what can still drive you forward now. However, it may be possible that the catalyst has changed or doesn’t motivate you in the same way. That means it’s time to find a new motivator to spur you into action! Ask your post-bariatric friends on Facebook how they stay focused, speak to Dr. Rosen or Nutritionist Megan Wolf, or join one of our support groups here at Weight Zen.

Set a realistic plan for yourself.

Most people don’t follow through with their New Year’s Resolution plans because they aren’t realistic. It works the same way with weight loss goals after bariatric surgery! Your realistic weight loss plan should absolutely include meal planning so that you can plan ahead for busy days and stressful events. This will ensure that you’re eating the best foods for your body and that you’ll be able to keep your blinders up when temptations arise. We’ve all forgotten to pack a lunch for work and felt ravenous throughout the afternoon. Stay one step ahead of the game and your hunger by meal planning and setting realistic goals.  Nutritionist Megan Wolf can help you set a great meal plan.

Focus on your four key areas.

When we see patients who have fallen off the weight loss bandwagon after bariatric surgery, we always encourage them to focus on the following four key areas:

Water

While water is certainly easier to drink for some more than others, we encourage our patients to take small dips all day long.  Water is cheapest but so valuable.  Drink water more often, and you’ll find that you aren’t as hungry as you may have thought you were.  Additionally, it’s important to remember that we can confuse the feelings hunger and thirst.  Because of this, Nutritionist Megan Wolf always suggests that our patients drink water if they aren’t sure if they are hungry or not.  We want you to drink when thirsty, and eat when hungry – not eat when thirsty.

Meal structure

The second area we suggest focusing on is establishing a routine meal structure. While we know life happens and it’s not always possible to hold to your routine, you should still make every attempt to do so. Have you become relaxed about breakfast? Put your car keys in the fridge next to your cheese stick so you don’t forget to eat it. Make sure you’re consuming breakfast within the first 90 minutes of waking each day to keep your metabolism going and help control blood sugar and hunger.

Food choices and protein

Never underestimate how beneficial it is for you to make the best possible food choices. We recommend protein at every meal and snack.  While we hate the word fail – and would never use it when describing our patients – the old saying, “failure to plan is planning to fail” is very true in regards to any type of weight loss plan. If you want to see serious results, you have to make changes. Set days to make your meal plans, cook, and stick to them.

Exercise

Once you’re able to exercise after your bariatric surgery, start doing so. We see all patients 10 days after surgery and Dr. Rosen will clear you for exercise when you are ready.  Exercise schedules are also extremely important when it comes to weight loss plans because it’s not going to happen by accident. If you want to get back on track with your weight loss, set an exercise schedule, and stick to it. Having a hard time finding motivation? Hire a personal trainer – an incredibly worthwhile investment.

Consult With Your Bariatric Surgeon or Nutritonist If You’re Struggling With Bad Habits

If you’re struggling with bad habits after your bariatric surgery, we encourage you to contact us. We have a commitment to helping you with your weight loss needs, and that’s why we offer multidisciplinary therapies and support groups to leave no stone unturned when it comes to giving you the weight loss help you deserve.

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