Bariatric Cook Book

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JULY 2016 CHRISTINA BECKETT NUTRITION COACH ADDICTIONS COUNSELOR VSG PATIENT

description

A cook book filled with recipes for bariatric surgery patients.

Transcript of Bariatric Cook Book

Page 1: Bariatric Cook Book

Sleek & Sa s s yNu t r i t io n

J U L Y 2 0 1 6

C H R I S T I N A B E C K E T TN U T R I T I O N C O A C H

A D D I C T I O N S C O U N S E L O RV S G P A T I E N T

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C O N T E N T S

Breakfast. Ideas forthe best way to startyour day.

Infused Water.Drinking more waterjust got easier.

Lunch. Eating well inthe middle of the day.

Protein Shake. Adelicious recipe toincrease your protein. Dinner. Get the familytogether and dine instyle with thesedelicious recipes.

Energy Balls/Bars.Packed with nutrientsin one tiny littlebundle of goodness.

Snacks. Delicioussnacks and sweets tofulfill cravingswithout going offtrack.

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B R E A K F A S TOften coined as the "most important meal of the day" breakfast

literally means "break the fast". Now it is time to fill your body

with fuel again.

Eating within 30 minutes of waking will help to fire up your

metabolism and tell your body to start burning energy

(calories).

Choose meals that are high in protein with a balance of

complex carbohydrates and healthy fats.

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1/4 cup plain Greek yogurt

1/2 cup rolled oats

1/2 tsp baking powder

1/2 medium, ripe banana

2 large egg whites

1 tbsp unsweetened

almond milk

1/2 tsp vanilla extract

1 scoop vanilla protein

powder (I used whey)

1/2 cup blueberries

I NGRED IENTS D IRECT IONS

SILVER DOLLAR PROTEIN PANCAKES

1) Preheat a skillet over medium heat and coat it withcooking spray or oil. You want to make sure that it's veryhot before you start cooking your pancakes.

2) Add ingredients to a blender in the order listed andblend until oats are fully broken down and batter issmooth and frothy. Fold in blueberries and allow batterto sit for a few minutes so that it thickens up.

3) Scoop pancake batter into skillet using a tablespoon toget silver dollar size and cook until the edges have setand bubbles begin to form on the tops of the pancakes,about 2 minutes.

4) Using a spatula, flip and cook for another 1 minute.

Repeat until all the batter is gone, making sure to coatyour skillet again with oil between each batch..

M A K E S   1 2

DIRECTIONS

Approximate Nutritional Value: Calories: 48 Fat:: 0.4g Carbs: 1.8g Protein: 7g

www.sleekandsassynutrition.com

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I N F U S E D W A T E R SWater is involved in absorption, circulation, creation of saliva,

transportation of nutrients and maintenance of body

temperature.

Water also helps to energize your muscles and is essential in

the rebuilding process after a workout.

Water help your skin looking healthy and vibrant. When you

are dehydrated your skin will lose it's glow and start to sag.

If plain waer isn't your thing - try infusing it with fruit or decaf

tea.

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L U N C HEating when you're on the go can be one of the biggest

struggles for many people. It's hard to stop, sit down and be

present while consuming this meal, but it's so important.

Your metabolism is revved up and firing by now. It's in BURN

MODE and if you fail to stop and eat something healthy at this

point, it will CRASH!

Skipping lunch (or making poor, non-nutritious decisions) can

also lead to grazing, making unhealthy snack choices later in the

day or dreaded 3pm exhaustion.

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P R O T E I N S H A K EProtein Shakes are a simple way to get in a big serving of lean

proteins. Drinking the same ones repeatedly can get boring,

which often leads to cheating.

So kick up your protein shake! Add a different base liquid,

different fruits or different flavors of protein powder to keep

things interesting and your palette guessing.

If whey protein doesn't agree with your body, there are many

vegan proteins available. These include soy, pea, rice,

pumpkin, hemp and many more!

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D I N N E RDinner tends to be the most social meal of the day. We have

often spent our days working and dining alone, so now is the

time to sit down with our families and connect over food.

This can be a struggling time for many when food becomes the

focus of socialization. We need to find delicious meals that

please our palates and keep us on track.

Stay focused on your goals. Add in plenty of green veggies on

the side and try to stay away from heavy sauces or gravies

packed with unhealthy fats.

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E N E R G Y B A L L S / B A R SWhen on the go, it can be tempting to grab a packaged snack

or stop at a fast food restaurant. These "old habits" are often

hard to break.

Instead, try spending 15 minutes at the beginning of the week

and making some of these treats. They are packed with

protein, healthy fats and complex carbohydrates to give you a

nice boost of energy, while staying on track.

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S N A C K S & S W E E T SWhen it comes to snacking, this can be a very difficult place to

stay on track. Will-power will only take you so far in changing

your eating. You truly need to find new ways to enjoy things

like sweets and snacks.

We can achieve this by making some old favorites with

healthier ingredients and then enjoying them in moderation.

Stay away from things like refined sugars and chemical

sweeteners. Also, try to avoid snacks or anything packed with

unhealthy fats, such as commercial baked goods or potato

chips.

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A B O U T T H E A U T H O RAfter spending most of my life overweight and on a "diet", in

December 2015 I decided to make a change.

I booked gastric sleeve surgery for February 4, 2016 and

enrolled in school to become a Nutrition Coach.

When I learned how to nourish my body, I was able to make

the most of my post-op eating choices. I have had amazing

results since my surgery.

The only thing that trumps getting skinny is that I have

actually truly gotten healthy! My skin glows, I have energy,

my body is fueled. I credit so much of this to my healthy habits

in the kitchen and to making a lifestyle change that will last

forever.

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