January 2024
Chrysalis Center for Counseling and Eating Disorder Treatment
Restoring Hope. Empowering Change.
Back to Bariatric Basics:
Drink between 48-64 oz. of fluid daily. Primarily water or low calorie, low sugar beverages. Limit intake of caffeine, sugar sweetened beverages, carbonated beverages and alcohol. Practice mindful eating using... The 30-Rule: ~Chew your bites 30 times. ~Take 30 min. to eat per meal & 15 min. per snack. ~Avoid drinking with meals and snacks & allow 30 after meals to start consuming fluids. Eat around every 3-4 hours. Avoid skipping meals or grazing in between meals and snack. Eat 3 meals daily include 1-3 snacks. Prioritize whole foods including protein, whole vegetables and fruit, if your diet is advanced. Aim for a minimum of 60-80 grams of protein daily. Aim for a combination of 5 servings of veggies & fruit (approximately 1/2 cup) Adhere to daily vitamin & mineral supplements. Incorporate a minimum of 150-300 min. of physical activity weekly. Include strength building activity. Get 6-8 hours of sleep daily. Do your best to minimize stress. Keep food records. Follow up with your bariatric team and support groups.\
Your Health Focus:
Welcome to our first edition of the Bariatric Bulletin. Ringing in a new year can rekindle excitement, motivation, and a hope for change. Many people use the new year as a time to work on themselves and create new behaviors and goals. Creating SMART Goals are a great way to begin, manage, and follow through on your health goals. Follow the guide & example below to set up and refine your own goals.
Specific: What goal are you working on - who, what, where & when? ex: Add strength activity 3-4 times weekly at home for 15-30 minutes.
Measurable: How will you know you met your goal? ex: Schedule time M, W, F, Sun. on my calendar. Record your workout.
Attainable: Is this realistic or a dream? ex: Realistic, I can fit in 15-30, 3-4 days/wk. 15 minutes is only 1 % of my day.
Relevant: Does it make sense to work on this goal currently? ex: I can make the time. It’s important for my confidence, mental and physical health long-term.
Time-Based: What’s your timeline/end date to check in/edit this goal? ex: Weekly “check-ins” to update schedule and determine what changes need to be made. Becomes a weekly habit!
Recipe: White Bean Chicken Chili
Prep Time: 5 minutes Cook Time: 10-15 minutes Total Time: 15-20 minutes Number of servings will very
INGREDIENTS:
INSTRUCTIONS: Combine ingredients. Stir together chicken stock, shredded chicken, beans, salsa and cumin in large stockpot. Bring to a simmer. Cook on high heat until the soup reaches a simmer. Reduce heat to medium-low and continue simmering for 5 minutes. Serve immediately, garnished with your favorite toppings.
领英推荐
January Challenge: Incorporate Movement
Starting a new movement goal & regimen while exciting, can be uncomfortable and feel forced. This month, let’s move based on your enjoyment, intention & environment. Below are some categories that can assist in deciding how you want to spend you time and energy. Consider making a SMART goal that incorporates 1 new activity or one from each category.
Add Structure: Join a team, gym, workout classes, weight lifting
Make it Fun: Play games (badminton, basketball, kickball, pickleball), walk around markets with friends, hula hooping
Get Outside: Walk, hike, bike, garden, play at the park, paddleboard, yoga
“Every year, you make a resolution to change yourself. This year, make a resolution to be yourself.” ~Unknown
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... What are you into? Roasting edamame beans has been a game changer! A great way to incorporate more protein and fiber use as a topping for salads, parfaits, or as a snack. These pair well with popcorn for a fun salty snack.
Jennifer Wolf, RDN... What are you into? Currently, I’m loving Sugar Free Whipped Desserts. Lemon Whip is my new favorite, “go-to” for something sweet and tart. I add Greek yogurt or protein powder for an additional boost. Check out the recipe at www.bariatriceating.com/blogs/recipes/lemon-whip
Email us! We’d love to share “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]
Save the Date!
Chrysalis Bariatric Nutrition In-Person Support Group For clients within the 24 months post-op Wednesday January 24th, 2024 @ 5:30-7pm