The end of summer is drawing near. Vacations are coming to a close. Kids are going back to school. Have you slipped a few times on your bariatric diet during the summer months? Well it’s time to get back to some serious bariatric recipes, cooking, dieting, and nutrition.

Don’t worry we’re not going straight to hardy soups and stews – it’s still summer! Today we’re going to have some lemon chicken. Its lemony flavor makes a light summer dish.

So break out the grill, fire up some coals, and enjoy this great chicken recipe. You will love it, your family will love it, and its fit for a great meal for company.

Ingredients:

• 4 boneless, skinless chicken breast halves
• ½ cup reduced-sodium chicken broth
• 1 tablespoon finely grated lemon peel – lemon zest
• ¼ cup lemon juice
• 2 teaspoons finely chopped garlic
• 1 teaspoon chopped dill weed
• Fresh ground pepper
• 2 lemons

Directions

1. Mix together in a small bowl the chicken broth, lemon zest, lemon juice garlic, pepper, and dill weed.
2. Place the chicken in a resealable plastic bag.
3. Pour the marinade over the chicken in the bag. Seal the bag.
4. Marinate in the refrigerator for one to two hours. Turn the bag a few times to keep the chicken thoroughly coated.
5. Grill chicken in a rack over medium coals for 12 to 15 minutes or until no longer pink.
6. After ten minutes of grilling the chicken grill the lemon halves too.
7. Serve chicken with the grilled lemons. Yum!

This chicken is great served with a fresh side salad. Any leftover chicken can be used for a chicken salad – but that’s for a whole other recipe. Think out of the box for some great bariatric recipes. It’s amazing what you can do with what you already have in the house. Enjoy your meal and the rest of the summer.

You’ve had the gastric bypass surgery, a proactive step toward a better, healthier life. This is a critical stage and you must be thoughtful of the things you do post bariatric surgery. 

There are certain details you will want to attend to that will make your life after your procedure more pleasant. Throughout the healing process there are specific steps you need to take. You will have to attend to your bariatric diet, your level of physical activity and your habits.

Post Bariatric Surgery Eating Checklist 

1. Vegetables: As you have anticipated, the things you eat are going to change. Gone are the days of snacking on high fat, high sugar foods. You will replace these types of foods with healthier alternatives. What does eating post bariatric surgery consist of? You will be bulking up on vegetables, specifically ones of the green leafy varieties.

2. Protein:  You want to make sure that you are also getting good quality protein from a number of sources. Your daily intake for protein should be the lion’s share of your calories, so mixing up the routine will be essential. You can add protein easily by eating lean meats, yogurt, eggs, and soy. Milk and cheese should be avoided due to their excessive mucus-producing effects.

3. Beverages/Drinks:  Beverages should consist of water and herbal teas. You may drink fruit juices if they are naturally sweetened. Soft drinks are now on the unacceptable list and should be avoided completely. Coffee and similar caffeinated beverages should be avoided for the first few months as they inhibit the healing process.

4. Physical activity should become part of your daily routine, though you will want to take it slow for the first several weeks. Walking should be the first exercise you attempt post bariatric surgery. You will want to build up your endurance slowly. The activity will help alleviate stress and promote endorphin production which will aid in your recovery process.

Your other habits must change as well. You can no longer treat your body with disregard. Drugs, alcohol and smoking are out. To maintain your success with post bariatric surgery you must commit to living a new life based on health and fitness. Bariatric vitamins and supplements must be a part of your daily routine. You will be happier, healthier, and thinner than you’ve ever been.

The first few days on a bariatric diet are tough. Do you find yourself daydreaming about pizza? Have you been tempted to binge on your favorite junk foods? You’re not alone. Some gastric bypass patients still have cravings for the foods they ate pre-bariatric surgery. 

The key to overcoming your food cravings is to take the new diet slowly. Your body is healing and it will need quality nourishment to do so properly. Understanding this point will help aid you in your journey toward better health starting with what you eat.

The Secret to Success on a Bariatric Diet 

Consistency is key when embarking on a bariatric diet. You want to maintain a balance of healthy nutrient-dense foods while avoiding the fatty, greasy food that added the pounds to your old body. The commitment to success requires discipline.  This can be hard at social functions such as family cookouts and office potlucks.

Social gatherings can be a time of worry and self-esteem issues. This is when some quick planning ahead can come in handy. Instead of worrying about what you won’t be able to eat at these outings, you can be proactive and make something delicious to enjoy. Offering to bring a dish that is bariatric diet friendly is a great way to stay on track and even introduce others to your new way of eating.

You Don’t Have to Eat Health Food Cardboard After Gastric Bypass Surgery!

Many people think that those who have had a gastric bypass only eat bland “health store” food, which is a complete fabrication. You can change their minds by cooking something colorful and flavorful that is nutritious and delicious. There is no need to go without on a bariatric diet and you can prove that eating healthy can be fun and enjoyable.

Eating at a restaurant can seem like a tricky proposition but these days it can be quite simple. Make substitutions to existing menu items to make them bariatric diet approved. For example, most people love hamburgers. You can enjoy a burger by ditching the bun and condiments and stocking up on the other goodies in a lettuce wrapper. Once you eat a burger wrap you’ll wonder why you never tried it before.

When it comes to a bariatric diet, you want to get the most nutrition out of your food. This helps to reframe the relationship you have with what you eat. Nourishment is about treating your body with respect and having the discipline to keep it in peak condition.

Although you will be eating healthy foods you will still need to make bariatric supplements part of your daily routine. It is a must with your altered digestion system. Make sure your supplements are healthy ones with no fillers or additives.

A bariatric diet that contains a good deal of protein is very beneficial for WLS patients. An often overlooked source of protein is quinoa. Bariatric recipes that contain quinoa are a great source of protein, iron, and calcium. The protein within is regarded as a complete protein due to the presence of all eight essential amino acids.

Quinoa has been a staple for millions of people in South America for thousands of years. It is cultivated for its nutritious seeds that are used in breads and soups.  It has been gaining popularity in North America in recent years as we become more health conscious.

This nutritious seed can be found in many health food stores. Some think of it as a grain but technically it is the seed of the Chenopodium or Goosefoot plant. The plant grows from four to six feet tall. It can be used in many ways that grain can and is often substituted for different types of grain.

• ½ cup quinoa
• ½ cup water
• ½ cup orange juice
• ½ tsp salt
• ½ cup cooked sliced carrots (slightly cooked)
• 1 ½ tsp curry powder
• ½ tsp chili powder
• 1 tsp olive oil
• ½ cup chopped scallions
• 1 tsp minced garlic
• 5 oz. can chickpeas (garbanzo beans) drained and rinsed
• ¼ cup chopped cilantro

Combine the quinoa, water, orange juice, curry powder, chili powder, and salt in a medium saucepan. Bring to a boil and reduce heat to a simmer. Cover and cook for 12-15 minutes or until the liquid is absorbed.

Heat the oil in a non-stick skillet over medium to high heat. Add the garlic, scallions, and carrots and cook stirring frequently for around three minutes. Add the chickpeas and continue stirring for a couple more minutes.

Put the mixture in a large bowl and immediately add the cilantro and toss together. You may serve hot or even let cool to room temperature.