Hi everybody, today we’re going to talk about six weeks and beyond[…] some things that you might want to do for the rest of your life as a post-bariatric surgery client.
You’re going to start your meal with protein. You all should be doing that already. So for your first meal of the day start your meal with protein. You all know that. Start your meals with protein.
[…] Continue to get at least 60-100 grams or more of protein a day. […] If you increase your activity level, you know, you can definitely try to get in another whey protein smoothie or shake to get in the needed protein.
All right, so an example of post surgery protein sources, 2 ounces of chicken breast is still going to get you 20-22 grams of protein, so it can add up, definitely.
Just really try to get in your three main meals a day and always substitute a meals for a whey protein smoothie or a protein shake.
In your binder, you’ll find some really great recipes for protein smoothies. All right, continue to use protein shakes or smoothies to get your needed protein requirements a day.
And your meals typically should look like anywhere from a 1/4 cup to 3/4 cups of veggies plus maybe two, sometimes three ounces of protein.
All right, basically folks, eat your protein first thing in the morning. Eat protein first, three bites of it, one bite of your other food, is ideal. Keep your starches minimal. Those starchy veggies will sneak up on you.
Lean protein and green and bright veggies will keep you on track and feeling good every day. Maintain fluid intake, at least 64 ounces of fluid every day preferably water, filtered water. Again, the 80/20 rule. Eighty percent of your fluid intake should be pure water and twenty percent can be sugar-free options.
All right, how are we doing on our supplementation? It is very very important folks, to maintain your top five supplements every day. All right, we’ve got a multivitamin. We’ve got our calcium citrate, bone health blend. We’ve got our probiotics. […] We’ve got our Omega 3 fish oils, or fatty acids. Then we’ve got our B complex, with all eight of the B vitamins that has the methylcobalamin version of B12 in it, or you can take an additional mythylcobalamin version of B12 whether it’s injectable, sublingual spray, or drop.
Gotta limit those starches. You knew this was coming up. We have to continue to try to avoid these starches and you know what they are. They are all bread, all pasta, all potatoes, all rice, all grains, all cereal, all potatoes. […] The reason why as they do find a way back into your life, they are delicious. They are addictive and really try to avoid eating them on purpose and by themselves.
Our Blossom Buddies are support groups with our in-house therapist Bobby, every second Tuesday, every third Monday and third Thursday of the month, always starting at 6:00pm and always at Blossom Bariatrics.
If you have any questions feel free to email me at [email protected] Have a healthy day.