Get Back on Track: Exercise, food, supplements... with this:

I was checking out the Bariatric Eating site and came across this pdf file for "bariatric journal" from BE site. I printed one off and thought it was pretty useful, and wanted to share with all of you!

PDF- FILE LINK:
http://www.bariatriceating.com/befoodjournal.pdf

Bariatric Eating Main webite URL
http://www.bariatriceating.com/

This is a pretty cool link about "Bariatric Bootcamp"
http://www.bariatriceating.com/BEhealthnutrition/bariatricbo otcamp.php

The bootcamp provides a sample DAY meal plan:

Bariatric Boot Camp - Back to Basics

The basic plan is to have three meals a day plus two small supplements. This plan is called Bariatric Eating! Make it a habit for the rest of your life. Some of us need to lose ten pounds and some need to lose two hundred pounds. Instead of being complacent and taking what life gives you, let’s get up and make it happen.

Step on that scale now - early on the scale is our enemy but later on it is our best friend and motivator!

In order to fuel our body for fat burning, we need to eat a healthy protein breakfast every morning. Planning ahead gives us one less thing to have to figure out. Eat the same thing every morning for a week if it makes it simple for you.

This is a key to success as when you have set meals that you always make, you don't have to come up with good choices off the top of your head. For example, if I know that every morning will be a yogurt with Kay's Apple Cinnamon Protein Cereal  and I have 7 cartons of Dannon Light and Fit yogurt flavors in the fridge, there is no room for straying.

This is how we do it.



Breakfast - 250 calories and 15 to 20 grams protein. Choose one for each day this week!

• ½ cup part skim ricotta with two tablespoons Chukar sugar free Cherries
• Nectar Fuzzy Navel Protein drink, Perfect Natural Isopure Vanilla protein shake, OhYeah! Chocolate or Vanilla ready to drink protein.
• One scrambled egg and a Morningstar Farm sausage patty
• ½ cup part skim ricotta with two fork-mashed strawberries, one packet of Splenda, and a spoonful of Whey Gourmet Radical Raspberry protein powder - top with a few sliced almonds.
• 1/8 Broccoli Bacon Quiche – Bariatric Recipe Section
• Chocolate protein pudding, made by using OhYeah! ready to drink Chocolate protein in place of milk when preparing Jell-O sugar free pudding mix
• ½ cup Fage or plain yogurt blended with one tablespoon Whey Gourmet Creamy Orangesicle Swirl, and two tablespoons Libby’s Splenda sweetened Pineapple.
• Dannon Light and Fit yogurt blended with Kay’s Natural Protein Cereal
  
   

Breakfast Vitamins: 1 Bariatric Advantage Chewable Multi Formula plus 1 Bariatric Advantage Calcium Citrate Lozenge with your food


Mid morning protein supplement - a 100 calorie, 15 to 20 gram protein boost

• OhYeah! chocolate or vanilla ready to protein drink, Nectar fruity protein drink, Worldwide Pure Protein ready-to-drink shake, Extreme Smoothie ready-to-drink shake
• Mozarella stick
• Dannon Light and Fit yogurt
• 1/2 Power Crunch protein wafer bar, or 1/2 Revival Peanut Butter Paradise protein bar
• Coffee with OhYeah! ready-to-drink Vanilla protein and DaVinci sugar free Caramel syrup
• bag of Revival Oh My Apple Pie Protein Crisps

Lunch – 300 to 350 calories and 15 to 20 grams of protein consisting of food you prepare for and take to the office. Don't leave what you eat at your desk to chance. PLAN YOUR LUNCH. You'll burn more calories digesting your midday meal as protein is more difficult to break down than carbohydrates or fat and will stay with you longer into your day.

• Deli roasted turkey roll-up. Use a little salsa or ranch for dipping sauce, or roll up with hummus or whole grain mustard, or wasabi mustard. (MAYO is 100 calories per TEASPOON as are all fats, so measure and use as little as possible or substitute mustard or salsa-based moistening agents)
• 1/2 cup tuna salad on top of a slice of tomato
• Shredded salmon tossed with shredded lettuce, baby tomatoes, and Newman’s Own Italian dressing
• NO crackers, no rolls, no chips, no tortillas, no low carb wraps

Lunch Vitamins: 1 Bariatric Advantage B-12 plus 1 Bariatric Advantage Calcium Citrate Lozenge with your food


Mid-afternoon protein supplement - a 100 calorie, 15 to 20 gram protein boost

• OhYeah! chocolate or vanilla ready to protein drink, Nectar fruity protein drink, Worldwide Pure Protein ready-to-drink shake, Extreme Smoothie ready-to-drink shake
• Mozarella stick
• Dannon Light and Fit yogurt
• 1/2 Power Crunch protein wafer bar, or 1/2 Revival Peanut Butter Paradise protein bar
• Coffee with OhYeah! ready-to-drink Vanilla protein and DaVinci sugar free Caramel syrup
• Single portion bag of Kay’s Naturals Protein Butter Pretzels

Supper - a target of 300 to 400 calories and 20 grams of protein consisting of lean protein and a small salad or lower carb vegetable.

Make this a standard meal comprised of grilled, pan sauteed, or baked protein such as fish, chicken, or egg with different bottled sauces or jar salsas to moisten and a small salad.

• Pan sauteed shrimp, with bottled salsa
• Pan sauteed turkey burger
• Baked salmon with lemon and fresh dill
• Broiled tilapia filet with olive oil, lemon juice, salt and pepper
• Two egg omelet - saute sliced mushrooms, red peppers, onion, add two well beaten eggs and add cheese

All protein served with a tossed chopped salad of romaine lettuce, sliced grape tomatoes, cucumber cubes, and tossed with olive oil and balsamic vinegar. (1 tablespoon olive oil and 1 teaspoon balsamic.) Toss in a big bowl to coat entire salad. If you make a bigger salad, use 3 tablespoons oil and 1 tablespoon vinegar and be sure to season with salt and pepper!

You can use different salad ingredients for variety - sliced olives, cubed cucumbers, sliced grape tomatoes, chopped artichoke hearts. Sometimes, I use just sliced grape tomatoes and red onion.  Make a salad of grape tomatoes and avocado cubes and spoon it on top of pan sauteed shrimp or salmon.

Supper Vitamins: 1 Bariatric Advantage Chewable Multi Formula plus 1 Bariatric Advantage Calcium Citrate Lozenge with food

No bread, no potato, no rice, no pasta, no tortilla, no wraps, no low carb bread, no crackers.


If you are an evening snacker use either your mid morning or mid afternoon supplement as an 8 to 9pm supplement so you will not snack mindlessly. Give yourself permission to have one of the 100 calorie supplement foods listed as a planned eating event.

Bedtime: 1 Bariatric Advantage Passion Fruit Chewable Iron