BaileyBariatrics

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 .

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.

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!

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?

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 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.

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 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.

Pumpkin, how do I love thee? Let me count the ways. You have an astounding amount of beta-carotene to protect our bodies with an assertive amount of antioxidant power. Beta-carotene morphs into Vitamin A to assist in healthy vision and immunity. Pumpkin also delivers a punch of potassium, a comely amount of copper, an interesting bit of iron, a pleasing amount of magnesium and a fair amount of fiber. A caution for bariatric patients is the 10 grams of carbohydrates found in a ½ cup pumpkin puree. And who doesn’t love carving Jack-O-Lanterns with your children (or just for you) for All Hallow’s Eve? Who has not posted adorable pictures of their kiddos in your local Pumpkin Patch? You can prepare your own pumpkin puree or stock up on the canned type. Perhaps our greatest love of pumpkin awaits us at Thanksgiving with our beloved pumpkin pie. One estimate says Americans eat 50 million pumpkin pies at Thanksgiving. Alas, a pie is known as a confection loaded with sugar and fat. What is the bariatric patient to do? Modify the recipe, of course! Lower the sugar and fat and pump up the protein is the goal. Try the Pumpkin Pie pudding recipe on the BariatricPal website. If you need a pumpkin treat before Thanksgiving, there are many pumpkin-flavored protein shakes, protein bars and yogurts in the stores right now. So, pumpkin can be a health partner this season. Enjoy!

In a case of something that is old is new again: Have you ever used a bento box? The bento box dates back to the 5th century when Japanese farmers, hunters and warriors packed lunches in sacks or boxes. Farmers found that the seed boxes with multiple compartments worked better to transport their food. Instead of seeds, people used the different compartments to separate dishes like rice, vegetables and fish. The word bento comes from a word that means “convenient.” There are now bento boxes you can buy that can be plastic, glass or metal. Many now come with an insulated cover. You can find bento boxes in a variety of places including Walmart, Target, Amazon and Bed Bath & Beyond. Look for bento boxes that have removable compartments that are microwave and dishwasher proof. This allows you to pack a lunch with food that needs heating. A kid’s size bento box will provide more help with portion control. Small servings of leftovers, hard boiled eggs, drained canned fruit, deli meat, cubes of low-fat cheese, tuna and a marinated vegetable salad are just a few ideas of foods you can carry in your bento box. Pinterest has a lot of low carb, high protein for food ideas to pack in a bento box: https://www.pinterest.com/baileybariatrics/food-storage-tips/. So, what’s in your bento?

Reading the nutrition facts label can be confusing. This year, food manufacturers have to update the label. The serving size and calories per serving are now in larger, bold type lettering. Another helpful addition is “Added Sugars”, which is found under the carbohydrate information. Naturally occurring sugars are primarily from fruit (fructose) and dairy (lactose). Vegetables and grains can also contain a small amount of naturally occurring sugar. For added sugars, look for the words sugar, syrup, agave, molasses, juice, beet sugar, brown sugar, turbinado and honey. Now that we have the total and added sugars, you can determine if the food or beverage is something you can work into your eating. While there are no formal guidelines, limiting foods and fluids to products that have less than 5 grams of added sugar is a starting point. A rule of thumb for carbohydrate foods is to eat the food that is closest to the farm. That means the least processed the better. For example, a peeled apple is better for you than applesauce. Applesauce is better for you than juice. One hundred percent real fruit juice is another way to say “sugar water” for bariatric patients. The Nutrition Facts Label will list naturally occurring sugars, but you won’t see added sugars listed. So, juice is a high sugar item. Your dietitian will assess your activity level, blood sugar readings, body composition and tolerances to help you find a healthy carbohydrate goal to work into your eating. We now have a better tool to hunt down the added sugars in our foods and beverages. Happy hunting!

We are still in the thick of summer and the heat is on. This is an easy time of year to get dehydrated. You’ll break a sweat just standing outside. Water is important because it helps regulate our temperature, carries nutrients and waste products through the body, fills the spaces inside and outside our cells, acts as a lubricant around joints, part of chemical reactions in our bodies, acts as a solvents for a variety of things in our bodies (minerals, water soluble vitamins, amino acids, glucose), acts as a shock absorber for important parts of our bodies (eyes, spinal cord, amniotic sac in pregnancy) and helps us think better. Water is an essential nutrient. That means we have to consume it because our bodies can’t make it. Besides sweating, we lose water from talking, exhaling, fever, infection, going to the bathroom, living in a dry climate, vomiting and diarrhea. Symptoms of dehydration include headaches, fatigue or sleepiness, difficulty concentrating, confusion, memory issues, tension, anxiety, lower energy, constipation, feeling hungry, darker urine, feeling dizzy or lightheaded and muscle cramps. Water can be flavored but needs to be free of caffeine, carbonation and calories. Even though protein shakes have calories, most of them are water, so that counts towards your hydration. Sugar-free gelatin and popsicles count as water. Ice chips can be a nice way to get water when it’s sultry outside. Infused waters provide some flavor but no calories. Infused waters can be made by simply slicing citrus fruits or veggies, crushing berries, or adding herbs for steeping in your water. Cucumber and mint make a refreshing flavor combination. You can buy water bottles that have a tube down the middle that you can fill with fruits, veggies and herbs to flavor your water. How much is enough water? We start calculating your hydration goal by dividing by 2 what your weight would be if your BMI is 25. More is added if you are outdoors or workout a lot. Keeping a water bottle with you at all times can help you remember to sip enough fluids. Tracking fluids throughout the day is another way to know whether you’ve had enough fluids for the day. Have you sipped enough today?

Our patients learn to log their nutrition to understand whether they are achieving their protein and other nutrition goals. One challenge is our busy lifestyles. It’s sometimes difficult to remember what you ate. There are several apps that you can use to log your food, like My Fitness Pal and Lose It. Keeping track of your intake throughout the day can be a relatively quick way to keep your food journal. That’s one smart move. What about days that are so packed you don’t have time to record your foods and fluids until the end of the day? Another smart move is taking a picture of the food and fluids you have throughout the day. When we depend only on our memories, we tend to remember things in our favor and not necessarily the reality. For instance, researchers studied a group of nuns to see if they could accurately report the amount of food they had eaten. Pictures of the meals were taken before and after the meals were eaten. Guess what? The nuns were not too accurate about what they had eaten! Even the best of us need help to accurately recall what we’ve eaten. This is a case where a picture is worth a thousand recollections. Hope you have some smart moves to use today!

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How many of us have leftover strawberries or blueberries from our 4th of July celebrations? Berries are a great, early summer fruit. These include strawberries, blueberries, blackberries and raspberries. Berries are packed with antioxidants, vitamin C, fiber and water. Antioxidants help slow down the aging process by protecting our cells from oxidative stress, Vitamin C helps with healing and fiber helps with digestive health. Berries have about 15 carbohydrates and 60-80 calories per 1 cup serving but the type of carbohydrate in berries don’t raise your sugars very much. Bariatric patients can use berries by puréeing the berries and freezing them. Use snack size, zipper-type bags, fill with ½ cup purée and freeze flat, which will stack better in your freezer. Because antioxidants need some fat to be absorbed, consider adding 1 teaspoon canola oil per 1 cup puree. Use the pureed berries in yogurt or when you mix a protein shake. Use ½ bag of your frozen purée per small container (5.3 oz.) of yogurt or a protein drink. That is about ¼ cup berry purée. You may need to thaw some before using the purée. Berries provide a nutritional punch your body will love. Hope you have many berry good times this summer!