Bariatric Bulletin | April 2024

Spring Kitchen Cleaning

Spring is the season of new beginnings, flowers blooming, grass growing and pollen falling. With the longer days and warmth of the sun you may find this a good time to clean up your routine. This is a great time to clear out clutter from your kitchen, fridge, pantry or perhaps your mind. Cleansing your space of items that are expired, unused, don’t fit or take up to much space can feel therapeutic. Remember that one person’s “trash” is another's “treasure”, so do your best to recycle, repurpose or donate items that aren’t working for you. Why not use these rainy days to get yourself organized in preparation for spring break, summer vacation or grocery shopping.

Before your next grocery shopping trip, take time to clean out your refrigerator & freezer. Pull out everything from the fridge, dispose of questionable leftovers, wilted fruits/veggies,? check the dates on all the condiments (they do expire at some point). Wipe down the shelves, door, and bins with warm soapy water. Repeat in the freezer, get rid of items without dates if you’re unsure or anything that has gathered ice crystals. Not sure how long foods are safe to keep, check the FDA guidelines on food storage at https://www.fda.gov/media/74435/? Don’t forget to add anything that needs to be replaced to your grocery list.

Next, go thru your pantry and spice-ingredient cabinets. Check dates on everything, but especially those items that are seldom used. Yes...spices, vinegars, oils and baking items do expire, lose flavor, and become less effective if kept well beyond their expiration date. When in doubt throw it out or check the following link? https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/shelf-stable-food. Condense duplicate items, dispose of foods not properly sealed or use “see-thru” bins to store messy items like flour & sugar. Vacuum or wipe out shelves and drawers of debris that may attract pest. Organize common use items so they’re easily accessible but you may want to put your favorite indulgences in a place out of easy reach.

Pantry Staples

Maintaining your everyday ingredients and pantry stock is a game changer for managing meal prep or planning schedules.The table below has pantry staples categorized by peace plate components, plus “Others” for ingredients, seasonings, etc.. Item’s shelf life varies from 2-3 weeks to 1 year so purchase based on time frame and the “just-in-case moments; keeping in mind to rotate the stock every so often.

This table contains enough food to cover >20 bariatric portioned meals (depending on amounts); perfect for busy evenings, returning from trips, limited time or access to get groceries, or really any day.

Meal Examples:

• tuna tacos topped with tomato/corn/bean mixture
• canned chicken meatballs + spaghetti squash + sauce
• power bowl: quinoa + lentils + dried mushrooms + beans
• soup + Quest crackers + dried fruit
• oats + protein powder + chia seeds or peanut butter + dried fruit

SAVE THE DATE:

Chrysalis Bariatric Nutrition

In-Person

Support Group

for ANYONE who’s had bariatric surgery

Wednesday, April 17th 2024 @ 5:30-7pm.

RECIPE: Thai Peanut Crab Bowl

INGREDIENTS:

Thai Peanut Sauce Ingredients:

• 4 TBSP low sugar/fat peanut butter (i.e., Naked PB, PBFit)
• 1-2 TBSP low sodium soy sauce
• 1/2 TBSP maple syrup
• 1 TBSP Rice wine vinegar
• 1 TSP grated ginger
• 1/4 cup water (add till preferred texture)

Crab Bowl Ingredients:

• 4 oz Imitation Crab meat, shredded or finely chopped
• 1 TBSP Low-fat Mayonnaise
• 1 TBSP Plain Greek Yogurt
• Sriracha, add to your spice preference
• 1/4 cup shelled edamame
• 1/4 cup cauliflower rice, steamed and cooled
• 1/4 cup chopped vegetables (canned, frozen, fresh) cucumber, mushrooms, cabbage, carrots
• Toppings: Everything Bagel Seasoning, sesame seeds, chopped peanuts, roasted seaweed

DIRECTIONS:

• For Sauce: Add all ingredients for peanut sauce into mixing bowl except the water and whisk together until smooth.
• Slowly pour in the water until your desired consistency is reached. Add more water for a dressing and a bit less for a sauce.
• For crab salad: In a medium mixing bowl, add equal parts of the mayo, yogurt and sriracha to the level of spice or heat that you prefer. Add in the crab and stir to mix. Set aside.
• Add cauliflower directly into your bowl, top with crab mixture, veggies, sauce, and toppings.

Let's Spring into Action

Intentional movement doesn’t have to be at the gym, park or require fancy equipment. This month let’s get creative and use our pantry items to add a variety of accessible options for exercise.

The calendar attached has examples of how to spread out circuits at home using:

• cast iron skillet
• 2 16-ounce cans
• 1 carton of milk or milk alternative
• 1 gallon of water
• 1 appliance (i.e., blender, coffee maker, mixer, Instapot)

Look through the calendar and pick out what combinations work best with your body and schedule. Each week has it’s own “approach” to balancing different muscle groups. The items used per movement are suggestions but all can be modified to any activity level. Make it fun

Things We're Into

Find out what fun things your bariatric?dietitians (or your peers) are enjoying when it comes to food, movement, self-care and anything in between....

Madelyn Huey, RDN

Recently, I’ve been enjoying Oats Overnight Company as a quick part of breakfast or snack, rather than relying on protein shakes for busy mornings. From the MANY flavor options to choose from, protein ranges from 10-26 grams with 5-8 grams fiber.? My favorite so far is the Mint Chocolate Chip Cookie!

https://www.oatsovernight.com/

Jennifer Wolf, RDN

I’m a big fan of unsweetened flavored tea. I love to unwind at the end of the day with a warm herbal brew. My current obsession, Lemongrass and Ginger from Wilmington‘s Spice & Tea Merchant is caffeine-free. Made from lemongrass, peppermint,? ginger, licorice, safflower, & blue cornflowers. It’s uplifting on down days and may aid in digestion.

Email us!

We’d love to hear “what YOU are into” with the world. Let us know how we can educate, motivate and inspire you.

Madelyn & Jennifer

Contact Chrysalis Center to schedule a follow up at 910-790-9500.

3240 Burnt Mill Drive ? Suite 1 ? Wilmington, NC 28403

Email our dietitians at [email protected] or [email protected]