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Dear BariatricPal Member, Happy Independence Day! It’s a nice way to mark time as the days of summer are at their longest and hottest. It’s also a good time to reconnect with your good WLS intentions if you’ve strayed, or to forge ahead if you’re still sticking to the program. Here’s what you’ll find in this newsletter to help you celebrate a healthy July 4 and jumpstart the rest of your summer. Celebrate Your Independence with Healthy Choices! It’s Hot – But You Don’t Need Ice Cream! Your Healthy July 4 Weekend Get some tips and inspiration from the newsletter, then don’t forget to share your holiday weekend over at BariatricPal. And thanks! Sincerely, Alex Brecher Founder, BariatricPal Celebrate Your Independence with Healthy Choices! July 4 is the anniversary of the American adoption of the Declaration of Independence declaring their separation from England in 1776. Each year, Americans celebrate their freedom with parades, block parties, barbecues, and the occasional Independence Day Sale! What does living in a free country really mean to you? If you are a weight loss surgery patient or are considering getting WLS, you may be in a better position than most to realize that an important part of being free is being free to make healthy choices. You are responsible for your health and choices, yes, but you are also free to make good ones! We have access to tens of thousands of healthy food products in well-stocked grocery stores. You have the freedom to choose kale over coleslaw, and chicken over ribs. We have gyms, sidewalks, and parks. You can choose to move rather than sit. We are equal under the law. You can choose to spend your time with positive people who help you make good health choices instead of with people who bring you down. So as you are singing “Take Me Out to the Ballgame” during the seventh-inning stretch or you start to get ready for bed after the last of the fireworks goes off, take a few minutes to think about your freedom. You can make your own decisions about what goes in your body and what you do with your time. What will you choose to do? It’s Hot – But You Don’t Need Ice Cream! We all know what it’s like. You’re hot. You need something cold and refreshing. In the old days, you might have given in to some pretty unhealthy options – maybe a beer, a Coke, or an ice cream. But now, you know you can’t even consider these indulgences because they’re not on your weight loss surgery diet. So how can you get your refreshing treat? Not a Chance Okay, the cold treats may be tempting…until you stop to check their calories. Root beer float – 700 calories. 12-ounce beer – 120 calories. A small scoop of Chunky Monkey ice cream – 300 calories. A 20-ounce Coke or other soft drink – 250 calories. Refreshing Treats to Try You can get just as much refreshment, more nutrients, and fewer calories from other choices. What about the following? Half a frozen banana – 60 calories. Half a banana rolled in Greek yogurt mixed with cocoa powder, then frozen – 100 calories. A cup of frozen grapes – 100 calories. Frozen diet lemonade pops – 0 calories. A frozen sugar-free pudding cup – 60 calories. Keep practicing, and making the right choices will become a habit. Pretty soon, the beer and ice cream won’t even be a blip on your radar screen. Your Healthy July 4 Weekend Oxy-moron? Not at all! Between the fireworks, picnics, and family time, you can make July 4 healthy and fun. Hint: skip the baked beans, brownies, and beer, and keep moving. An Ideal Weekend “Ideal” rarely happens to anyone despite our best plans, but it’s always something nice to aim for! Here are a few of our picks for what might contribute to an ideal weekend. Grilling a vegetable you’ve never tried before. Trying a new healthy marinade for your chicken breast. Figuring out when you can schedule your surgery without interfering too much with work and family obligations. Picking out one, two, or five differences between this year and last year – maybe having to do with healthier choices or feeling better about yourself. Selecting your post-summer goal outfit that you’re going to buy if you lose the weight you expect to this summer. The Do’s Here are a few tips from our point of view for getting the most out of your weekend. Do catch up on something. Maybe it’s scheduling an informational session with a surgeon, or stocking up on some of those pantry staples like tuna fish, peanut butter, and canned tomatoes. Do have a good time. There’s absolutely no point in getting WLS and getting healthy if you can’t even enjoy the holidays. Do try to involve the family in some activity, whether it’s a short hike, a friendly game of catch, or a casual swim. Do plan ahead. Bring your water so you don’t need a soda, and take your own protein snacks so you don’t settle for cotton candy. The Don’ts Don’t pack too much into the weekend. Overscheduling can be counterproductive and leave you stressed, making you less likely to eat right and exercise next week. Don’t say “yes” to make others happy. Don’t down the brownies and chocolate chip cookies, or Don’t lose focus. You don’t want to find yourself mindlessly munching buttered popcorn while watching movies on the couch or in the theater, or sipping on soda for the duration of a three-hour family picnic. Don’t drive everyone else crazy. You can make enough healthy food for others, but you can’t force them stop eating cupcakes and ribs. Being too aggressive about your own WLS habits may make them less likely to accept them. Have a wonderful July 4, and keep working on those healthy goals! Come fill us in on your progress at BariatricPal!