You’ve heard the expression “you are what you eat.” If you find yourself cranky and tired in the mid-afternoon, you may be able to boost your mood by changing what you eat.

Many of my clients start their day with a breakfast of champions such as eggs/omelets, oatmeal with walnuts, and protein shakes. But still, they are left snoozing after lunch time. Which begs the question: what are you eating for lunch? Typically, responses include “I have no time for lunch, I buy something from the vending machine, or “I grab a bagel or low fat blueberry muffin at the coffee shop.”  Even “healthier” choices such as a a basic garden salad are brought up. However, without the right combination of nutrients, these choices will inevitably result in an energy bust instead of an energy boost.

A lunch break is the ideal time to choose foods that will fuel your body and give you sustained energy to conquer your day. Here are some personal go-to 5 brown bag lunches that take only a few minutes to prepare. Best of all, the total cost of ingredients is $25.00 (That’s 5 brown bag lunches at $5.00 a pop). Each meal encompasses the correct balance of protein, fiber, and healthy fats.
Mix it up and choose the lunch that best matches the specific demands of your day.

Brown Bag 1: High Energy Pasta

Best if: You’re hitting the gym after work.

1 cup lentil or chickpea pasta, ½-3/4 cup tomato sauce, 2 tsp olive oil, a handful of skinless rotisserie chicken, 1 small chopped tomato, and a few Tbsp shredded cheese. Try throwing some cooked zucchini or broccoli on top for added fiber.
Brown Bag Bonus:  This pasta combination will provide time-released fuel for your cardio blast workout without weighing you down.

Brown Bag 2: Heart-Healthy Peanut Butter Sandwich

Best if: You’re giving a presentation late in the day.

Fill a small whole-grain pita or a slice of high fiber (3-5 g per slice) bread with 2 tablespoons of natural peanut butter, almond butter, or Sunbutter. Pair with a 6 oz. container of a low sugar, high protein Greek or Icelandic yogurt, and some baby carrots with 2-3 Tbsp hummus.
Brown Bag Bonus: The healthy fats in the nut butter combined with the high protein yogurt can contribute to an upbeat mood and sustained energy. *Buyers beware:  if the first ingredient on a multi grain or whole wheat product does not say “whole” it is not truly whole grain.

Brown Bag 3: Veggie & bean Soup, Fully Loaded

Best if: You’re tempted to hit the vending machine for a late afternoon munch.

Stir 2 cups of chopped pre-washed leafy green salad blend (try kale, spinach, arugula) chop up a few carrots, and ½ cup bean of your choice, into 1 can of low sodium vegetable soup. Add seasoning/spices to taste. Enjoy with a toasted high protein, whole grain tortilla broken into chip sizes such as La tortilla factory mini whole grain tortillas or Ezekiel tortillas.

Brown Bag Bonus: Fiber packed vegetable soup naturally helps stabilize blood sugar to stave off end of day hunger.

Brown Bag 4: Portable Picnic Lunch

Best if: Your evening will include cocktails and cake.

1 small apple or pear, ¼ cup nuts or seeds, hard boiled egg, 1 cheese stick or ½ cup low-fat cottage cheese.
Brown Bag Bonus: If you know you’ll be tempted later, a light but filling lunch (or when you do not have time to prepare an actual “meal”!) is a crucial defense. Nuts or seeds will provide heart healthy fats and an egg will give you a filling protein punch. The apple will deliver a gratifying crunch adding to your daily fiber goals!

Brown Bag 5: Nutty Pear & Chicken Salad

Best if: You’re tied to your desk the rest of the afternoon.

Combine a handful of skinless rotisserie chicken with 2-3 cups of leafy greens of your choice (arugula, kale, spinach), ¼ cup canned beans, 1-2 tablespoon of walnuts or pecans, and a small ripe pear. 1-2 Tbsp shredded cheese or 1/4 avocado slices is optional. Try making your own dressing with a teaspoon of grapeseed oil and balsamic vinegar.

Brown Bag Bonus: A veggie-centric, high fiber/low sugar lunch is an easy way to keep a meal low-calorie yet high volume when you are going to be sedentary the next few hours.

*For full nutrition facts: add a new recipe to myfitnesspal or email us at lbsnutritionllc@gmail.com

Contrary to popular belief, bariatric surgery is not a guaranteed long-term weight loss solution. You have to put in the work and make lifestyle changes in order for your surgery to be a life long success. Continuing or going back to old, unfavorable habits can quickly bring you back to where you were before your procedure. Start 2017 off right and follow these tips to ensure that you will have permanent results.

Bariatric Surgery Long Term Success Tips

1. Continue follow-ups with your bariatric surgeon and bariatric dietitian 

It is very important to continue regular visits with both your bariatric surgeon and your bariatric dietitian. Just because you are losing weight and you feel wonderful at the moment does not mean you should stop these meetings. Remember that the weight comes off much faster in the first few months following surgery, so nothing may alarm you. However, this surgery is a lifelong commitment and should not be taken lightly. Aim to meet with your surgeon as directed right after surgery and at least 1-2 times per year after that, and try to check in with your dietitian once every 3-4 months. This will help you stay on track, continue progressing, and prevent issues before they arise. Always remember that preventative medicine is best!   You should be keeping up with your blood work and meeting with your dietitian go over your food/nutrition plan to ensure you are getting in proper nutrients and not losing too much muscle. You took this step to change your health, it is OK to get some assistance along the way.

2. Utilize the surgery

You just got a wonderful procedure done and your stomach is much smaller than it once was. Make sure to pack it full of nutrients and filling foods such as PROTEIN, fiber, &  healthy fats.  This will ensure you will stay satisfied longer and prevent overeating. This is the point of the surgery isn’t it? When you do have some space and hunger, make it count with a nutrient dense choice. Try your best to avoid going too long without eating, every 3-4 hours is ideal.  Getting in your fluids and staying away from excessive amounts of coffee/caffeine is also important and another way to utilize your surgery. Again, you’ve been handed an amazing tool of a smaller stomach, so make sure to take advantage! Over time you will be able to eat more so adapting these habits from the start will keep the weight off for good. If you are not eating protein & fiber packed foods, skipping meals, and not getting in enough fluids, you are not fully utilizing your surgery. (and taking advantage of such a wonderful tool you’ve been given)

3. Always remember the rules (& never get too comfortable)

When you first arranged your surgery, you were provided with a bunch of rules of thumb to follow. These are not only for the first few weeks following the surgery, they are life long! You are given these rules for your advantage. You are not invincible and things can change over time. It will benefit you greatly to adhere to:

• Not drinking and eating together: waiting 20-30 minutes after drinking to eat, and 20-30 minutes after eating to drink
• Avoiding carbonated beverages, even diet (can expand your stomach in the long run!)
• Eating slowly
• Chewing thoroughly
• Reaching your protein goals & eating it first at your meals
• Avoiding high calorie/sugary drinks (juices, lattes, alcohol) the empty calories add up and go down even smoother

4. Keep yourself accountable

Tracking any and everything from what you eat, drink, exercise, and even your mood will help you stay accountable and mindful.  Just even 2-3 days per week if it is tough to do daily is great. It will also help you and your health care provider recognize any unhealthy habits/patterns that are starting to form. In the beginning, you are so limited to what you can eat, so what are a few snacks here and there going to do? Well over time, you are able to eat more (and are more comfortable) and that one handful of chips or pretzels or that 1-2 chicken nuggets can easily turn into a few more. Continue with weigh ins, follow-up visits, and support group attendance. You are the only person you are cheating if you aren’t honest with yourself. This surgery can be so extremely beneficial, but it is a must to stay accountable and pay attention to what you are doing!

5. Exercise/movement

The end goal of the surgery should be to be fit & healthy. Maintaining a healthy weight consists of both a balanced diet and exercise. Exercising will keep you burning calories (especially on those days you had that extra piece of chocolate) help tone loose skin, and build muscle to help your metabolism. It may not accelerate your weight loss, but it is a key factor in keeping the weight off for years to come. It is also very beneficial for mental health, heart health, and overall well-being.

Remember!

If you have fallen off track or if you see yourself heading down an unhealthy path, make sure you reach out to your healthcare providers.  Do not feel embarrassed or shy! They are here to help you. Experts in this field, such as your surgeon and bariatric dietitian, can help you stay or get back on track by providing you the tools you need to jump-start again and stay motivated.

The worst thing you can do is go back on an extreme diet or take a diet pill. This will only set you back further. Figure out what is preventing your progress and work on these issues one by one. If you still have too many barriers, consider meeting with a therapist to help.

Eating your protein first will never get old either. Protein will keep you fuller longer, avoid eating too many “empty” calories, utilize the surgery,  and it is necessary for so many of your body’s functions. And just one more last piece of advice: avoid exploring too much. Just because the surgery isn’t stopping you, doesn’t mean do it. 🙂

We always focus on protein! So here is a sample high protein day: 

*this is only for patients that are beyond the first few months of surgery

Breakfast: 

Egg Wrap: 24 g

• 1 egg and 1 egg white (10g)
• Flatout Protein Up Flatbread (12g)
• 1 bell pepper, chopped and sautéed (1g)
• 1 Tbsp salsa
• 1/4 cup mushrooms, sautéed (1g)

OR

Smoothie: 28 g

• Protein powder (15-20g)
• 1 Tbsp chia seeds (3g)
• 1 Tbsp almond butter (4g)
• 1 cup unsweetened coconut milk
• 1 cup spinach (1g)

Lunch:

Tuna Salad: 22 g

• 2 oz tuna (14g)
• 1/2 cup kale or romaine (1g)
• 1 oz Roasted Chickpeas (5g)
• 1 Tbsp sunflower seeds (2g)
• 1/4 cup avocado

Snack: 15g

• 1/2 cup plain greek yogurt (10g)
• 1 oz pumpkin seeds (5g)
• 1/4 cup pomegranate seeds

Dinner: 17g

• 2/3 cup lentil pasta (14g)
• 1/3 cup tomato sauce (1 g)
• 1/3 cup zucchini (2g)

Snack: 5-7 g

• Frozen greek yogurt bar or Enlightened Bar (5-7 g)

Total: 80-90 grams protein

As always, you can only try your best. Everyone has different eating styles and amounts they can eat at one time.

You can call the office at 732-210-9581 or visit https://lbsnutritionllc.com/contact-us.html to schedule your nutrition counseling appointment & get more of these meal plans!

Staying healthy around the holidays sounds impossible, but I promise its not as difficult as it seems! Paying attention to your choices and staying accountable will help you stick to your goals.

Top 10 Healthy Holiday Tips

1.Set realistic goals:

Just maintaining your weight (and not gaining) can be win during this treat-filled, less active time. When we set goals that are not realistic, we often feel discouraged and defeated. This is a journey and a lifelong commitment, there is no rush. Allow yourself to have some of your favorite holiday fare, because it is unrealistic to expect yourself to stay away from all temptation.

2. Stay accountable & mindful:

Track what you eat and drink (good, bad, and ugly) a few times per week (or more) using an app or the old fashioned way. Make sure not to let this habit die! You can never get too comfortable because it is easy to fall back into old behaviors. Remember, it is how you bounce back that matters.

3. Move more:

Make sure you do some sort of activity. Whatever you can do is beneficial. Instead of saying you have to exercise for an hour, try 15-20 minutes and you will probably go even longer. Walk extra around large department stores and malls or do some extra cleaning around the house. It all adds up. Plus, it should force you to drink more water!

4. Avoid going to dinners and parties on an empty stomach:

Going to a holiday party starving will not end in anything good! Have normal, balanced meals throughout the day, and do not “save” your calories so that you can go crazy and eat them all at once. You will most definitely overindulge and go over your calorie goal, not to mention have a belly ache.

5. Bring your own healthy appetizer to parties:

Don’t rely on other party attendees to supply the healthy choices, bring your own! Bring a veggie and dip or hummus platter, chicken kabobs, lettuce wraps, tomato/mozzarella salad, deviled eggs, zucchini/eggplant dishes, the list goes on… This will keep you away from the chips and other empty calorie, high carb choices. Keep reading on to get some delicious recipes!

6. Be wary of drinks:

They have more calories than you think. Pick your poison, and consider if it’s really worth the extra calories. A drink is a drink is a drink…

7. Stay hydrated:

Water intake tends to be neglected during the colder months since we feel less thirsty. You need to keep your water bottle with you at all times. Try adding fruit or get an infuser bottle to make it more interesting.  The latest recommendation are the True Lime drink mixes- they have a lot of great flavors.  Also remember, when we are dehydrated we may think we are really hungry and go for food instead of water.

8. Have a support person:

Have that go-to support person to slap your hand away from the chips and who isn’t afraid to say “don’t do it!” Someone to text you when you need it most, to be a great influence when you are out to eat, (to also share with and one who says no when you ask if you want dessert) and someone to trade healthy recipes with.

9. Dust yourself off after a “bad” few days of eating:

It is how you bounce back that is key. One or two days being “off” isn’t going to completely sabotage all your hard work and effort. We are human, which means we are not perfect. So, dust yourself off, move on, and tomorrow is a new day. Just do not allow the “funk” to linger- then it will be extra hard to dig yourself out.

10. (last but not least) Visit your Registered Dietitian/Nutritionist!

This will help you stay focused, stay accountable, keep motivated, and keep you on track. Not to mention you can get some great ideas for meals/snacks, a new eating plan that is tailored to you, and some nice variety. When we are bored of what we are eating, we fall off.

As always, you can only try your best 🙂

Recipes

To help you make good choices this holiday season, here are some healthy and delicious recipes that won’t set you behind! Offer to bring one wherever you’re going, and I’m sure there will be other party members who will thank you for it.

Cheesy Brown Rice Gratin With Zucchini & Eggplant

Filled with healthy fats from olive oil and walnuts, fiber from the vegetables, and protein from cheese, this cheesy brown rice veggie gratin is guaranteed to be a crowd pleaser!

Roasted Root Vegetables With Walnut Pesto

Nothing says winter holidays like roasted root veggies such as carrots, parsnips, and turnips. If your guests aren’t a huge fan, you can easily swap in different vegetables, too. Pesto made from walnuts and basil is heart-healthy and gives it a nice twist from traditional, plain vegetables.

Roasted Turkey With Apples & Onions

Roasting your turkey will give it crisp and flavorful skin, while keeping the meat super moist. The apples and onions infuse such great flavor!

Polish Beet Soup

Nothing warms you up on a cold winter day like beet soup! Beets are filled with vitamins, minerals, and fiber. They detoxify, fight cancer cells, and also prevent inflammation. Plus, they make a beautiful colored soup!

Spaghetti Squash Latkes

Using spaghetti squash rather than potatoes lightens up traditional latkes by cutting carbs practically in half. They taste almost exactly the same, too!

Apple Crisp

Can’t forget about dessert! This clean apple crisp uses very little added sweetener, but will taste like the real deal.

Chickpea Flour Chocolate Chip Cookies

You can’t come empty handed to a cookie exchange, and I can guarantee people will be fighting over these! When I made these, no one could tell that they weren’t made with refined sugar and flour. Made with chickpea flour, they have 3 grams of protein each and much less carbs than regular cookies.

Some additional dessert ideas:

Fruit menorah: Blueberries, bananas, kiwi, and strawberries

Dark chocolate bark with pistachios and pomegranate seeds

Dark chocolate covered strawberries with pretzel antlers and reindeer faces

Grape/strawberry/banana santa hats

Most importantly, have a healthy and happy holiday and new year!

Some of us may have heard that our gut microbiome is important. In fact, it is a huge area of research right now.  What exactly does that mean though, and why is it important?

Your Gut’s Bacteria

Your gut consists of multiple different types of bacteria- some good, and some bad. A diversity of bacteria in your gut is most beneficial.

We start accumulating these little bacteria the day we are born, and they continue to change and function throughout our lives. These bacteria have many functions that range from digesting our food, extracting nutrients, and producing hormones. Think of them as helpful little bugs that each have their own job. You want a wide variety of jobs being done, and therefore a wide variety of bacteria in your gut.

The standard American diet depletes the good bacteria and feeds the bad bacteria in our gut, messing with the balance of our microbiome. Processed foods, a lot of added sugar, unhealthy fats (saturated/trans/fractionated), and inflammatory foods are what contribute to this imbalance.

Food isn’t the only thing that kills our good bacteria. Overuse of antibiotics and over-the-counter medication are other contributing factors. Pesticide/chemical exposure and smoking are also believed to be good bacteria killers. We also tend to avoid dirt, which is rich in probiotics and healthy bacteria, which our ancestors did not do.

Stress is another factor that influences your bacteria. Research has shown that high levels of stress can feed bad bacteria. Also, stress raises cortisol levels, which increases inflammation levels, which kills our microbiome.

All around, we are not doing much to support a healthy gut. We are slowly killing the little bugs that are working so hard to help us out.

Why should I care if my gut microbiome is balanced?

Nearly every aspect of your health is controlled by the bacteria in your gut and those hard-working little bugs. Our brain and our gut actually communicate, and if our bacteria is sending negative signals, it can even affect your mental health. Bad bacteria can impact your brain’s production of serotonin, a hormone which controls your mood. It also affects other hormones that are associated with anxiety, depression, and stress.

Your body’s ability to fight illness is affected by your microbiota, because bad bacteria can feed pathogens that are responsible for viruses. Also, bad bacteria contributes to inflammation in the body, which can suppress your immune system and make it difficult to fight off bugs.

Research has shown that decline in gut health might be responsible for the increase in food allergies such as lactose and gluten.

Newer research has shown that neglected gut health might be responsible for weight gain as well. Individuals who are obese tend to have less microbiota living in their gut, and less of a variety. This means that a lot of those good bacteria’s jobs are being neglected. A deficit in good bacteria in the gut can make your body extract too much energy (calories) from your food. If your body is processing more energy than it needs, the excess gets stored as fat. There also seems to be a connection between low gut microbiota levels and sweet cravings.

So then what can we do to rebalance our microbiome?

Fixing your bacteria balance is fairly easy! Probiotics and prebiotics, two healthy bacterias, are found in many foods that can help replenish what you’ve lost so far:

• Fermented foods: like sauerkraut and kimchi
• Kombucha: a fermented bubbly drink (like a healthier soda!)
• Kefir: similar to yogurt but with even more beneficial bacterias
• Foods high in prebiotic fiber: onion, garlic, leeks, artichokes, jicama, green bananas
• Healthy fats: avocado oil, olive oil
• Eat a variety of foods, and be sure to include all colors of fruits and veggies! Each type of healthy bacteria can be found in different foods, so eating a wide variety ensures you’re receiving a wide range of nutrients. This is especially true for plant-based foods such as fruits and vegetables.
• High fiber foods, such as beans and legumes, help healthy bacteria grow
• Eat organic: research has shown that pesticides can be harmful to microbiota
• High polyphenol foods: antioxidants and polyphenol rich foods reduce inflammation and help good bacteria grow. Some examples of polyphenol rich foods are dark chocolate, red wine, green tea, almonds, and blueberries

If you are unable to eat foods high in probiotics and prebiotics, there are also supplements available to provide you with these nutrients.

It is equally important to avoid too much of certain foods as it is to include the gut-healthy ones. Here is what to avoid if possible:

• Too much added sugar & artificial sweeteners (everything in moderation)
• Processed foods
• Refined carbohydrates (white bread, white pasta, muffins, cakes, white rice)
• Any foods you know that you are intolerant to or are unable to digest well

Exercise has also been shown to support a healthy gut, but so is rest! Be sure to let your body recover.

Reducing stress is another important step to take in order to improve your gut health. As stated before, stress raises cortisol, which increases inflammation in the body. This can kill healthy bacteria in the gut.

Balancing your microbiome can help you feel better mentally and physically. It can help you lose weight, improve your immune system, and feel less stressed. Balance your bacteria and be a better you! You should discuss how you can do these with your Registered Dietitian.

We are fed a lot of information about weight loss and dieting, and it can be difficult to decide what to believe. Here’s the truth about a lot of what you hear in the media.

1. Carbs make you gain weight

Carbohydrates can be great for you. They offer a great deal of energy that can be helpful to fuel your body, especially before a workout. Like all categories of food, not all carbs are created equal. There are complex carbohydrates (like whole grains and rice), and simple carbs (like refined flour and baked goods). Simple carbs are turned into sugar, which is what our body stores as fat when consumed in excess. In reality, it is sugar and simple carbohydrates that make you gain weight. Complex carbs should be included in your diet in moderation. They are digested much slower than simple carbs, and therefore offer a slow stream of energy rather than a blood sugar spike. They can be found in oats, rice, grains, and even in fruits, vegetables, and nuts.

2.Fat makes you gain weight

Similar to carbohydrates, the right kind of fat can be very good for you. Fat has a bad reputation because of the unhealthy saturated fats that are linked to heart conditions. Healthy fats such as olive oil, nuts, avocados, and coconut can have great health benefits. They can help lower cholesterol, they are great for your skin and hair, and they have individual benefits in addition.

3. Cardio is the best form of exercise for weight loss

Cardio is a very healthy exercise, but that doesn’t mean you need to do over an hour of it daily to lose weight. 30 minutes of high intensity cardio can be just as effective. Fluctuation in heart rate has been shown to be very effective in burning fat. This means that the more your heart rate moves up and down, the more fat your are burning. HIIT, circuit training, and Tabata are great at moving your heart rate into fat burning mode.

4. Weights make you bulk and look heavier

Weight training is also great for fat burning as well. When you do a high number of repetitions on a low weight, you burn fat and build muscle without bulking. Include weight training in your daily workout routine to see full body results.

5. You need to cut calories to lose weight

We wrote a full post already on why cutting calories isn’t always effective here, but to summarize, cutting calories isn’t always the way to go. Eating too little can damage your metabolism just like eating too much can. Increasing your calories can speed up your metabolism and help you lose weight. Also, not all calories are created equal! Eating the same amount of calories but focusing more on protein than carbs can help you lose weight without reducing calories.

6. Dieting can help me lose weight fast and keep it off permanently

A lot of the time, the weight you lose from dieting is only temporary. Diets are not something you can follow long term, and so you gain the weight back the minute you go back to your typical lifestyle. Eating healthy in a way you can maintain is much more effective. The weight you lose will stay off if you continue with your lifestyle change permanently.

7. Low fat, fat free, sugar free, and diet foods help with weight loss

These labels signal that these foods are filled with chemicals. In order to lose weight and be healthy, you should avoid anything in a box, especially with these labels. Processed foods filled with preservatives and refined ingredients are digested as sugars and stored as fat. Eat nutritious foods that don’t need to be fat free and sugar free, and you’ll be much better off.

8. Having off-limit foods is an effective way to avoid temptation

Completely avoiding foods you enjoy only triggers temptation. It is more effective to enjoy your favorite foods in moderation, and practice balance. Enjoy those off-limits foods on occasion, and fuel your body with nutritious foods most of the time.

9. Skipping meals can help me lose weight

We wrote a full article on this as well here, but skipping meals ruins your metabolism. Eating 3+ times a day is much better for weight loss, because it keeps your metabolism running and prevents energy crashes.

10. Eating healthy is too expensive

There are a lot of nutritious foods you can purchase for cheaper than pre-packaged diet foods. For example, beans, rice, and chicken are all thrifty options that can fill you up. Besides, your health is an investment and it should be a priority.

11. You can lose weight by either focusing on diet OR exercise

To effectively lose weight, you need to balance your nutrition and exercise. You won’t get anywhere by focusing on one without the other. It is important to fuel your body with the right food and burn extra calories at the same time.

12. Skinny people are healthier

Skinny people can be just as malnourished as everyone else. Just because they seem to be in shape, it does not mean that they are feeding their body nutritious foods. It is also possible to be overweight and malnourished as well.

13. Fat and muscle weigh the same

Muscle is very dense compared to fat, so the same mass weighs more when it is made up of muscle. Don’t focus on weight! Focus on how you feel and aim to be the healthiest version of yourself possible.