Sip your Veggies

[BaileyBariatrics 615]

It’s March! Trees are leafing out and the green of St. Patrick’s Day celebrations surrounds us. This brings to mind that instead of wearing green, we should be eating more greens…and yellows, oranges, reds and purples. Include the colors of the rainbow in your veggie choices. Veggies have Vitamins, minerals, Water, Fiber, and anti-oxidants.

Having a smaller stomach pouch after surgery makes it a challenge to get in more veggies. Veggies you can sip instead of chewing to applesauce will make it easier to get in your vegetables. Think about blending veggies with Protein Powder to help increase your Protein intake. Focus on non-starchy veggies. There are several ways you can sip your veggies.

One way is to experiment with blended smoothies. A blended smoothie has 3 main parts: fresh or frozen produce, ice cubes, and a base. The base can be water, milk or yogurt. For bariatric patients, a base can also be protein powder or ready to drink Protein Shakes. You’ll need a good blending machine like NutriBullet, Ninja or Vitamix. Look for a blender with at least 1000 Watts for best results. Next time you make a protein smoothie, throw in a handful of raw spinach or kale, cucumbers, shredded purple cabbage, frozen veggie blend, fresh herbs or something from your garden. Fruits are often a part of a smoothie, but you will need to calculate the carbs to stay in your carbohydrate goal.

Another idea is to make a non-alcoholic Bloody Mary. Stir a tablespoon of unflavored protein powder into 6 ounces low sodium V8 vegetable juice. This V8 is a blend of several vegetable juices. Throw in dashes of lemon juice and Worcestershire sauce, stir again and the pour over ice. Unflavored protein powder can be added to vegetable Soups. Sprout’s has unflavored whey protein powder in the bulk bins, which is a way you can test taste this protein without buying a large canister. One tablespoon provides 10 grams of protein. If you use whey protein isolate, remember to keep it under 140o F. to prevent the protein from curdling. Healthy sipping!

[PAstudent 117]

What do you think about juicing? I use it to replace some meals now (I'm pre-op) and to get more veggies in. The main difference is that there isn't as much insoluble fiber as there would be in a smoothie (so not as much volume). I feel like it would be good for a bariatric patients who can't consume large amounts of foods. Opinions?

[Please 188]

7 hours ago, PAstudent said:

What do you think about juicing? I use it to replace some meals now (I'm pre-op) and to get more veggies in. The main difference is that there isn't as much insoluble Fiber as there would be in a smoothie (so not as much volume). I feel like it would be good for a bariatric patients who can't consume large amounts of foods. Opinions?

I'm wondering about that too, it nice to get the fibre, but I'm sure you can juice and still be ahead in the nutrients. We make a juice 3-5 mornings a week, I think I will continue with that. It's a way to ensure you get your veggies.

[Andrea F 48]

Being that I have struggled with T2 diabetes I am not sure that I'd juice. The fiber actually helps with blood sugar spikes and I'm thinking juice still have natural sugars and carbs. I would be more open to try smoothies. That said. I'm still early out, less than 4 weeks at this point and have just started puree. I've had V8 juice in the last week but have found that while delicious and providing a serving of veggies, it lacks Protein and there really just isn't *room* for this liquid in my diet. To each their own.

[Newme17 3,444]

I'm all for adding in my veggies to smoothies. I usually do it. Most people think they can't get the recommended amount daily in, but it's really not as much as we think. I found an article that shows pictures of how much a daily serving of fruits and veggies look like. We could totally do this. I also agree to not juice, simply for added benefits and not just natural sugars and carbs as @Andrea F said. But post-op, it might be a while before getting it all in including all the Protein too. But it can be doable. Obviously, 2000 calories would be for the right height/weight/activity level for said person. But this doesn't even seem like a lot and it isn't.

http://www.thekitchn.com/10-photos-that-show-you-your-daily-recommended-servings-of-fruits-vegetables-207261

Someone who needs 2000 calories a day should eat:

• 2 cups of fruit
• 2 1/2 cups of vegetables

[Newme17 3,444]

I'm all for adding in my veggies to smoothies. I usually do it. Most people think they can't get the recommended amount daily in, but it's really not as much as we think. I found an article that shows pictures of how much a daily serving of fruits and veggies look like. We could totally do this. I also agree to not juice, simply for added benefits and not just natural sugars and carbs as @Andrea F said. But post-op, it might be a while before getting it all in including all the Protein too. But it can be doable. Obviously, 2000 calories would be for the right height/weight/activity level for said person. But this doesn't even seem like a lot and it isn't.

http://www.thekitchn.com/10-photos-that-show-you-your-daily-recommended-servings-of-fruits-vegetables-207261

Someone who needs 2000 calories a day should eat:

• 2 cups of fruit
• 2 1/2 cups of vegetables

[Judith Meeks-Hakim 7]

On ‎3‎/‎6‎/‎2017 at 10:29 AM, PAstudent said:

What do you think about juicing? I use it to replace some meals now (I'm pre-op) and to get more veggies in. The main difference is that there isn't as much insoluble Fiber as there would be in a smoothie (so not as much volume). I feel like it would be good for a bariatric patients who can't consume large amounts of foods. Opinions?

I believe if you add Protein Powder it will provide the thickness which will give you the volume. Juicing is good if you juice with the right foods; I use to juice and I will start again only this time I will have more veggie juices with my protein powder. Drink your veggies!