After many weeks of what some people might describe as a whirlwind adventure of emotions, excitement being on the top of the list, returning to work after weight loss surgery can be the first sign of normalcy. It will also be a test of a patients resolve. Many changes will occur, bad habits eliminated and a new lifestyle introduced.

In some jobs, this new lifestyle may require that those surgery break time snacks, large office lunches and even after hour’s dinner and drinks will need to be curtailed or even stopped all together in order to help lose weight safely and quickly.  Some patients with iron steel will power maybe able to attend these events, but substitute healthier choices for unhealthy temptations. For some hints on this, feel free to read an earlier blog, “Dining Out after Weight Loss Surgery.”

Depending on the job, returning to work could pose a problem of over working to soon. If a job requires strenuous activity such as lifting heavy items, this can cause complications for patients who are not quite ready. Patients should not participate in any strenuous activities until cleared by their doctor. Of course, another issue is those jobs were we sit in the same place all day with little or no exercise.  This can slow weight loss down. Being open and honest with your supervisor about your needs can help. Taking the stairs, stopping to stretch for a few minutes, even just a quick walk around your building while on your break can help.

Be prepared to answer questions. Know how much you want to tell about your surgery and who you want to tell. People are curious. They will for sure notice changes in both your physical appearance as well as in you eating habits. Practice what you want to say when people ask and be proud of what you are doing. Remember the big picture!!

Returning to work can be as exciting and fun as it is daunting. However, patients should be able to create an awesome workspace where they are efficient in their job but also can continue to work toward their ultimate goal of weight loss and health.

Yawn away

“Yawning is your body’s way of cooling down the brain, essentially waking it up,” explains Andrew Gallup, PhD, a research associate at PrincetonUniversity.

Get moving

Two hours.

That’s how long you’ll feel revved up after taking just a 10-minute walk, according to a study in Personality and Social Psychology.

Go to YouTube

It’s official: We give you permission to watch that dancing hamster video at work. A good laugh raises your blood pressure and boosts heart rate, too, which can pump you up when you’re feeling sluggish, says Robert R. Provine, PhD, author of Laughter

See some red

Spotting something scarlet can actually kick you into high gear. Seeing the fiery color makes your muscles move faster and work harder, giving you a burst of energy when you need it most, according to University of Rochester research.

Keep crimson flowers in your sight line to pep up a jam-packed day.

Sprinkle these

Not into espresso shots? Get your energy from chia seeds. They’re packed with a revitalizing combo of B vitamins, fiber, and protein, so they pick you up without making you jittery.

You can simply stir them into your yogurt.

Stretch it out

Dragging? Try this invigorating stretch: Stand in a doorway, facing forward with feet several inches apart, and reach to the sides of the frame. Grab the frame with your fingers, then push your chest forward until you feel a stretch in your torso and back; hold for 30 seconds.

“This stretch stimulates the sympathetic nervous system,” explains Timothy McCall, MD, a yoga instructor in Oakland, California, “so it’s energizing for the body and mind.”

Exercise

Fifty-eight percent of women feel most energized after they’ve had a workout, according to a Health.com poll.

Eat nutritiously

Studies show omega-3 fatty acids improve mood and brain function, essential for avoiding a midday slump.

We all know that a weight loss journey is not just about surgery and watching what we eat. It’s lifestyle changes. It encompasses all aspects of our lives. Mind, body, attitude, self-esteem are all included. Exercise is no exception. But what if you can’t make it to the gym everyday? Are there any close-to-home cardio activities to help blast the fat? Yes!!!

In an article featuring Los Angeles–based celeb trainer Ramona Braganza, seven fat and calorie burning at home exercises were listed. The following are excerpts of that article including some out of the ordinary fun activities.  Try any one of these, and you’ll boost your metabolism for up to a whole day afterward. One small workout, one giant payoff.

Inline skating

Burns 425 calories in 30 minutes

Skating is number one on our list when it comes to blasting fat and calories. The big burn stems from the side-to-side movement of your thigh and butt muscles.

And your core gets involved in a big way to keep you balanced. What’s more, you get all these benefits without putting too much stress on your knees and other joints. Skate at a strong and steady pace. (Don’t forget your helmet, wrist guards, and knee and elbow pads.)

Boost the burn: Alternate one minute of hard skating with one minute of medium-paced strokes.

Running

Burns 374 calories in 30 minutes

The typical runner’s shape is sleek and lean, and there’s a reason for that: The major running muscles—legs, butt, core—happen to be the biggest calorie-and-fat-burning muscles in your body. To get the most out of each stride, swing your arms close to your body, don’t lean forward, and keep your feet low to the ground. To lessen impact, land on the middle of your foot, then roll through to your toes.

Boost the burn: Alternate fast and slow intervals, or take to the hills.

Jumping rope

Burns 340 calories in 30 minutes

You knew this workout had to be high on the list. After all, it’s one of pro boxers’ favorite ways to train. To get the most from each jump, use a rope with handles that reach to just under your armpits when you stand on the middle of it, and follow these top-form tips: Jump with your feet slightly apart and body upright, and keep your jumps low to the ground. Don’t have a rope? You’ll get the same benefits by doing the movements rope-free.

Boost the burn: Frequently switch up your speed (slow, fast) and style (jumping with one foot, then two feet), or jump rope while you jog.

Hula hooping

Burns 300 calories in 30 minutes

To do it yourself, grab an adult-sized hoop (they’re larger and heavier than kids’ hoops, making them easier to spin); you’ll know you have the right size if it reaches your chest when you stand it up in front of you. Simply keep it going around your waist. To start, stand with one foot in front of the other and shift your weight back and forth (versus around in a circle). And don’t worry if you’re less than perfect at first; you’ll still knock off major calories, plus get better every time you spin.

Tennis

Burns 272 calories in 30 minutes

Don’t think you need to round up a partner or trek all the way to a court to break a super sweat with racket in hand. Simply find a flat area near a wall or garage door that you can hit the ball against. Alternate forehand and backhand shots—then see how many you can do in a row without goofing. Stand 10 to 25 feet away, which will force you to hit harder. Even practicing your serve will get your body in burn mode, because you’ll have to run and bend to pick up your missed balls.

Boost the burn: Try to hit the ball consistently for 50 or 100 strokes.

Dancing

Burns 221 calories in 30 minutes

This may not be the biggest calorie-burner in the bunch, but it’s still an excellent—and fun!—metabolism booster. The key is to keep the tempo high, choosing songs with fast rhythms like Latin or Bollywood, and don’t rest between songs.
Boost the burn: Use your arms! Raise them in the air and move them to the beat.

Walking vigorously

Burns 170 calories in 30 minutes

That’s right, walking actually made the list. Full disclosure, though: A leisurely stroll with a friend won’t cut it. You should be walking briskly enough that it’s difficult to keep up a steady conversation. To get the most from your biggest calorie-burning muscles—legs, butt, and core—take short, quick steps, keep your torso upright, and pump your arms back and forth (not side to side) in time with your stride. With each step, land on your heel and roll through to your toes.

Boost the burn: Alternate two minutes of brisk strides with one minute of as-fast-as-you-can-go walking (or jogging).

In an article read in Health magazine, we found 20 “Superfoods” that can not only help you lose weight and stay slim but, also, build bones, sharpen your mind, improve eyesight and even help prevent chronic diseases. Here are some excerpts from that article.

Black beans

A cup of black beans packs a whopping 15 grams of satisfying protein and doesn’t contain any of the saturated fat found in other protein sources, like red meat.

Avocados

There’s no reason to be afraid of eating fats—as long as they’re the right fats.
Oleic acid, a compound in avocados’ healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein.

Salmon

Lean sources of protein help you feel full without adding fat. However, 50% of women ages 18 to 50 don’t know if they get enough of this essential nutrient.

Up your intake with salmon; it’s a leaner choice than red meat and is chock-full of MUFAs to boot. A 2001 study found that dieters eating a MUFA-rich diet lost an average of 9 pounds, while their low-fat diet counterparts gained, on average, 6.

Broccoli

Cooked or raw, this cruciferous veggie is well-known for its cancer-preventing powers, but with a punch of filling fiber in less than 30 calories a serving, it’s bound to prevent weight problems too.

Brown rice

Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Plus, brown rice is a low-energy-density food, meaning it’s heavy and filling but low in calories. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years than women eating a low-energy-density diet.

Pears

Just one pear packs 15% of your daily recommended amount of fiber. One study found that women who ate three pears a day consumed fewer calories and lost more weight than those who didn’t. Ditch the peeler though; the skin is where all that filling fiber is hiding!

Grapefruit

Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week!

A compound in the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It’s also a good source of protein, and because it’s at least 90% water, it can fill you up so you eat less.

Kidney beans

One of several varieties of beans to make the list, red beans offer protein and fiber (more than 5 grams per serving!). Kidney beans are also rich in Resistant Starch; a 1/2-cup serving packs nearly 2 grams of this slimming carb.

Almonds

Nuts are another superfood rich in healthy fats that help you slim down.

Almonds in particular can help you shed pounds: In one study, people who added a daily helping of the nuts to a low-cal diet lost more weight than people who followed the same diet but swapped almonds for a carb-heavy snack like crackers.

Green tea

This steamy sip hydrates like water, which can help fill you up and shed pounds. Plus, the antioxidants in green tea will up your fat burn and calorie burn. One study found that five cups a day could help you lose twice as much weight, most of it around your middle.

Lentils

Lentils are a great source of satiating protein and fiber. A half-cup serving delivers 3.4 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Bananas

Bananas are a slimming superfood at the heart of Health‘s CarbLovers Diet. A slightly green, medium-size banana will fill you up and boost your metabolism with its 12.5 grams of Resistant Starch. Even a ripe banana still ranks high on the list of foods containing RS, with almost 5 grams.

Eggs

Eggs get a bad rap when it comes to weight loss. But the breakfast staple is loaded with protein that will curb your appetite. One study found that overweight women who ate egg breakfasts lost twice as much weight as women who started their days with bagels.

And don’t worry about cholesterol: The study found that egg eaters don’t have higher bad cholesterol or lower good cholesterol than bagel eaters.

Pine nuts

Nut lovers don’t have to stick to almonds. These tiny bites pack the same heart-healthy fatty acids that quell hunger hormones and burn belly fat. One study found that swapping healthy unsaturated ones like those found in nuts for saturated fats helped overweight people lose weight without reducing calorie intake or upping their exercise.

Plus, at only 95 calories for more than 80 nuts, you can enjoy them guilt free.

Cheese

Fresh goat cheese and feta contain a fatty acid that helps you feel full and burn more fat. Look for cheeses labeled “grass-fed,” as those will have the highest content of this healthy fat.

Low-fat milk

The same fatty acid is found in milk, and milk’s proteins can keep you feeling satisfied. The added calcium may also help; in one study, women burned more fat and calories when they had 1,000 to 1,400 milligrams of calcium per day.

Garbanzo beans

Also known as chickpeas, these slimming beans pack more than 2 grams of Resistant Starch per half-cup serving. They’re also a great source of fiber, protein, and healthy fats.

Pearl barley

This starchy side makes a slimming complement to a low-cal meal by adding some satisfying fiber and nearly 2 grams of Resistant Starch in just a half-cup serving.

Quinoa

Another diet-friendly whole grain, quinoa is rich in hunger-fighting protein. You’ll stay full longer on fewer calories and avoid overeating at other meals.

Plantains

A half cup of cooked plantains packs almost 3 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Dating after Weight Loss Surgery can be an awkward, difficult and stressful journey. However, when re-entering the dating world being as prepared as possible can make it a wonderful and happy experience. It’s important to remember, as a post-op weight loss surgery patient, to have self confidence and be happy in your own skin. Be proud of your progress and keep working toward your goals.

Meeting People……

Spending time with people who share the same interest with you can definitely help build self esteem and confidence. Volunteering for a non profit organization that supports a cause you care about, maybe, volunteering at your child’s school or even through your bariatric support group could be a great way to meet people you already have something in common with which makes conversation more natural than say, if you were on a blind date.

What to Say…..

Being prepared to tell someone new about your weight loss journey will make it easier when the time is right. Practice what you want to say and how you want to say it. Write it down and read it over to yourself until you feel confident with talking about it. Let the person know that understanding and supportiveness is key in a relationship for you.

When to Tell….

There comes a time in a date or relationship where it is time to tell someone about your weight loss journey. They may have already noticed that you don’t eat much or you don’t drink. Weather it’s you or your date that brings it up, this is a crucial step in any relationship with someone who has had weight loss surgery.

In the end, if this person is someone who wants to spend time with you and explore the possibilities of a deeper relationship than they will react with understanding and a positive attitude. They may, however, have some questions. Be prepared to answer those questions. Most people will not be very knowledgeable about weight loss surgery and may be inquisitive.  Enjoy and embrace this next step in your journey.

We all have journeys we take and we all stumble at some point as well. We may feel scared or even unable to take the first step to start those journeys. At some point, we will think it’s too hard and want give up in the middle.  We might feel lonely…like we are the only ones who have ever walked this path. NOT TRUE!!!

 Weight Loss surgery is journey, not a destination. It’s the beginning of a lifestyle change that will benefit all aspects of life.  Throughout this journey, just like all others, motivation is a key part. You will have great days and you might have bad days. Write down the reasons you want to change your lifestyle and if you are having a bad day, find those reasons again and remind yourself why you are doing this. Put up some pictures of things that might motivate you….the kind of body you want, a new outfit, a vacation you’re dreaming of.

 Motivation and encouragement can come from many different sources…written affirmations, pictures, friends and family members, even from stories.

Here is a story full of motivation….

 Climb the Mountain

I tried to climb the mountain today. As I inched my way up the path, I felt out of breath and had to turn back.
I tried to climb the mountain today. But, it was so hot outside, I thought I had better stay in my nice air-conditioned house and rest up for tomorrow’s attempt.
I tried to climb the mountain today. On my journey, darkness started to fall and I was full of fear, so I had to return to a safe place.
I was ready to climb the mountain today. But I had so may other things to do, so instead of climbing the mountain I took care of the much more important tasks; I washed my car, mowed the grass and watched the big game. Today the mountain will have to wait.
I was going to climb the mountain today. But as I stared at the mountain in all its majestic beauty, I knew I had no chance of making it to the top, so I figured why even begin trying.
I had forgotten about climbing the mountain today, until an old friend came by and asked what I was up to lately. I told him about all my plans to climb that mountain someday. I went on and on about how I was going to accomplish the task.
He stopped me and said, “I just got back from climbing that mountain. For the longest time I told myself I was going to try to climb it but never made any progress.”
“I almost let the dream of making it to the top die. I came up with every excuse of why I could not make it up the mountain, but never once did I give myself a reason why I could. One day as I stared at the mountain and pondered, I realized that if I didn’t make an attempt at this dream all my dreams would eventually die.”
” The next morning, I started my climb. It was not easy, and at times I wanted to quit. But no matter what I faced, I placed one foot in front of the other, keeping a steady pace. When the wind tried to blow me over the edge, I kept walking. When the voices inside my head screamed, stop! I focused on my goal, never letting it out of sight. I kept moving forward. I could not quit because I knew I had come too far to stop now. Time and time again, I reassured myself that I was going to finish this journey. I struggled mightily to make it to the top, but I CLIMBED THE MOUNTAIN.”
“I have to be going,” my friend said. “Tomorrow is a new day to accomplish more dreams. By the way what are you going to do tomorrow?”
I looked at him, with intensity and confidence in my eyes, and said, “I HAVE A MOUNTAIN TO CLIMB.”     Author unknown

Here are a few tips that might help you enjoy dining out.

• First and foremost, do not feel pressured to eat like everyone else. Order a balanced meal, remembering that protein is still your priority.
• Plan ahead of time. Most restaurants now have menus online. Research. Make sure there are healthy options for you to choose from. You can even call to inquire how items are prepared and ask if the cook/chef is willing to work with you. After explaining you situation, most will be.
• Moderation is, of course, the biggest trick. Most meals, even healthy ones, will be more than you can or should eat. When ordering your meal, ask for a to-go box. Before eating, put only your allowed portion size on your plate. Put the rest in the container to avoid the temptation to eat more.
• Look for the following descriptions for lower fat options: Baked, braised, broiled, grilled, poached, roasted and steamed.
• Do not skip meals before going to a restaurant. You do not want to be excessively hungry, because this can lead to over eating and poor food choices.
• It is completely acceptable to ask questions or make special requests.

And, of course, have a good time. Remembering the reasons for making the life changing decision to have weight loss surgery and allowing those reasons to be your motivation for good, healthy choices while dining out will help you enjoy your meal.

We know all the obvious weight gain causes…chocolate, sodas, chips, candy, cookies, etc. The list goes on and on and on. But did you ever think that some of your medications, even ones taken by patients with obesity linked conditions, could cause you to gain weight. Depression, diabetes, even some high blood pressure medications can contribute to weight gain.

In an article read in Health magazine, here are 13 drugs that could cause weight gain. However, do not stop taking your (possible life saving) medications. If you do indeed take any of these medications, speak with your doctor on the best options for you.

Paxil (paroxetine)

Selective serotonin reuptake inhibitors (SSRIs) generally don’t cause weight gain because the antidepressants boost serotonin, which helps you feel full. Paxil is an exception.

Paxil is one of the best anxiety treatments, but if you gain weight while using it you could talk with a doctor about switching to a more weight-neutral SSRI such as Prozac or Zoloft, says Louis Aronne, MD, director of the Comprehensive Weight Control Program at New York-Presbyterian/Weill Cornell Medical Center, in New York City. (Dr. Aronne is a consultant for the maker of Paxil.)

Depakote (valproic acid)

Depakote is used to treat bipolar disorder and seizures, and prevent migraines.
A 2007 study of epilepsy patients found that 44% of women and 24% of men gained 11 pounds or more while taking Depakote for about a year. The drug affects proteins involved in appetite and metabolism, although it’s not clear why it appears to affect women more than men. 

Lithium, another mood stabilizer for treating bipolar disorder, is also associated with weight gain, albeit less than Depakote.

Prozac (fluoxetine)

Although Prozac, an SSRI, is generally associated with weight loss, it can have the opposite effect in the long term.

A 60-week study found that, although patients on Prozac shed more than the placebo group (up to 11 pounds in the first six months), they started to regain the weight about halfway through the study.

Dr. Cheskin says the reason could be that patients develop tolerance to the satiety effect. “If someone is trying to lose weight, and is on an SSRI for depression, I will often switch to Wellbutrin (bupropion),” which is associated with weight loss, he says.

Remeron (mirtazapine)

Remeron is an antidepressant that enhances serotonin and norepinephrine, which are linked to weight loss. Yet the antihistamine activity of this drug may tip the scales toward weight gain.

This side effect can be a good thing, however. Remeron is sometimes given to elderly people who are underweight to improve their appetite, Roerig says.

Zyprexa (olanzapine)

Atypical antipsychotics, such as Zyprexa and Clozaril (clozapine), can pile on the pounds. A 2005 study found that 30% of people on Zyprexa gained 7% or more of their body weight within 18 months.

These drugs, used for schizophrenia and bipolar disorder, have potent antihistamine activity and inhibit serotonin, which may trigger weight gain.

The diabetes drug metformin may help keep weight off, as can switching to weight-neutral antipsychotics like Geodon (ziprasidone) and Abilify (aripiprazole).

Deltasone (prednisone)

Oral corticosteroids, such as Deltasone, are more potent than inhaled forms and carry a higher risk of weight gain, particularly with long-term use.

A 2006 survey of long-term oral-corticosteroid users suggested 60% to 80% had gained weight. Higher doses, such as those for asthma and inflammatory bowel disease, are more likely to have this effect than lower doses, such as those for rheumatoid arthritis.

It can be hard to counteract the side effects of long-term steroid use, but exercise, diet, and, in some cases, taking metformin can help, Dr. Aronne says.

Thorazine (chlorpromazine)

When the first-generation antipsychotic Thorazine entered the market in 1954, it was clear that it could cause weight gain.

Thorazine, along with Mellaril (thioridazine), has antihistamine activity, which increases your appetite and is sedating, says James Roerig, associate professor of clinical neuroscience at the University of North Dakota School of Medicine and Health Sciences, in Fargo. 

These drugs may cause less weight gain than Zyprexa and Clozaril. Still, they aren’t as effective at treating schizophrenia, and may have other side effects, such as motor problems, says Roerig. (Roerig gets research funding from Eli Lilly, the maker of Zyprexa.)

Elavil, Endep, Vanatrip (amitriptyline)

Tricyclic antidepressants (TCAs), such as amitriptyline, are linked to weight gain more than other antidepressants or migraine meds.

TCAs affect neurotransmitters involved in energy and appetite, such as serotonin, dopamine, and acetylcholine, but their antihistamine activity is probably the reason for weight changes, Roerig says.

These drugs are given less often for depression because an overdose can damage the heart. Lower doses can prevent migraines, but a 2006 study found that 30% of people taking amitriptyline for migraines gained more than 5% of their body weight in 26 weeks.

Allegra (fexofenadine and pseudoephedrine)

The antihistamine activity in psychiatric drugs often is what causes weight gain, but it turns out that this property is not important for these drugs to be effective, Roerig says.

Antihistamine activity, however, is crucial for the effectiveness of allergy drugs. A 2010 study found that people taking prescription antihistamines such as Allegra and Zyrtec were 55% more likely to be overweight than those not taking the drugs.

Blocking histamine can disrupt an enzyme in the brain that helps regulate food consumption.

Diabinese, Insulase (chlorpropamide)

Some type 2 diabetes drugs cause weight loss. Others have the opposite effect.

Sulfonylurea drugs such as Diabinese and Insulase—and others such as Actos and Prandin—stimulate insulin production or activity, which lowers blood sugar and may increase appetite.

Metformin, Byetta, and Januvia are more likely to cause weight loss, Dr. Aronne says. (Dr. Aronne receives research support from and consults for the companies that make Byetta and other drugs.)

Insulin

Insulin tends to promote weight gain. But certain types, such as the long-acting insulin Levemir, have less extreme effects.

One study found that people gained nearly 11 pounds on average during their first three years taking insulin. About half of the weight gain is thought to occur in the first three months.

Dr. Cheskin calls the weight-promoting effect of insulin paradoxical. “The things that we use to treat some conditions that are the result of obesity, like [type 2] diabetes, are prone to make you more obese,” he says.

Tenormin (atenolol)

Beta-blockers are among the go-to drugs for high blood pressure, but the older ones, such as Tenormin, Lopressor (metoprolol), and Inderal (propranolol), can expand the waistline.

One study found that people taking Tenormin gained about 5 more pounds than the placebo group, and research suggests that most of the weight is gained in the first few months. These drugs can slow calorie burning and cause fatigue.

Newer beta-blockers, calcium channel blockers, and ACE inhibitors are less likely to cause weight gain, Dr. Cheskin says

Birth control

Birth-control pills are often blamed for weight gain, but it is largely unwarranted, Dr. Cheskin says.

In fact, only the long-acting, progestin-only injectable called depot medroxyprogesterone acetate (DMPA) has been consistently linked with weight gain.

Research suggests that young women who were obese to begin with are most prone to weight gain on DMPA.

It is never a good idea to bring temptation into the home. After weight loss surgery, you may feel physically able to resist a snack, but bringing in those tempting old favorites into your pantry can cause the mental battle with food cravings to be sharper and harder.

Also, weight loss surgery is a great kick start for the whole family to have healthier eating habits. Your children and spouse shouldn’t be forced to diet for weight loss just because you are but you can begin cooking healthier meals and encouraging your family to exercise with you. Healthy habits can lead to a generally healthier lifestyle and everyone can benefit from that.

Here are a few tips to shop healthy:

• Stick to the perimeter: Most stores have things like produce, meat and dairy around the perimeter of the store, while the processed and sugar heavy foods are generally in the isles. Do a majority of your shopping around the perimeter and avoid the urge to walk down every isle.

• Write a list: You are much more likely to stick to your shopping plan if you make a list before going. Stick to that list and only purchase what you planned for.

• Do not go shopping hungry: Those unhealthy food cravings will try and get the best of you if you are not careful. Eat before shopping.

• Shop Bariatric Friendly Stores: Shopping places like My Bariatric Pantry is will power free and leaves no temptations for you to give in to. Everything available is safe for your healthy grocery list.

Saving money is another benefit from sticking to your shopping plan. Reducing the stress with at home snacking by keeping the unhealthy foods out of the pantry and the healthy foods in as well as encouraging healthier habits for the entire family will benefit everyone.

Are you like the many people trying to replace unhealthy eating habits with new balanced and healthy lifestyle changes?  Maybe looking for something to replace those “much loved, high carbs, high sugar items?  Well, if so, continue reading as we take a look at the incredible health benefits of Quinoa.

 If you are like most people, you may not be familiar with the grain Quinoa and therefore, quinoa beans and quinoa hot cereal have not replaced beans and rice and oatmeal at your table. However, more and more people are now discovering the health benefits to this grain that is considered, “The mother of all grains.”

Quinoa is grain that originated in South America and the nutrition composition of quinoa is exceptional when compared with other grains. Some of the great health benefits of quinoa are:

• Decreases the levels of inflammation throughout the body. High levels of inflammation contribute to pain and can inhibit ones ability to lose weight.

• Helps weight loss surgery patients maintain muscle mass after surgery. This is due to the fact that 1 serving of quinoa provides a whopping 8 grams of complete protein. Quinoa is the only grain  that can make the claim of being a complete protein.

• Protects against oxidation (i.e. cell damage) of the body’s tissues.  A decreased tendency towards oxidation has been shown to promote a longer life span, and thus this grain has the potential to prolong your life.

• Decreases one’s tendency towards allergies. This is due to the phytonutrient (i.e. plant nutrients with health benefits) known as quercetin. Quercetin prevents the release of histamine (the chemical associated with redness and itching) from mast cells and thus works in similar fashion to medications such as Claritin, but without the negative side effects.

• Provides 5 grams of fiber per serving, which decreases tendency to become backed up and thereby decreases risk of colon cancer.

• Maintains healthy brain tissue by providing a dose of essential fats that are necessary for optimal brain function.

As you can see, there are many benefits to incorporating this grain into your diet.  It can be included as a filler in your favorite healthy burrito recipe or in a delicious bowl of soup. My Bariatric Pantry has a great selection of wonderful soups.

Here are a few tips to making quinoa taste delicious:

• Rinse and rub before using.  Quinoa can have a bitter taste, but this can easily be eliminated. An effective method for doing so is to place the grain in a finely-meshed strainer and running cool water over it while rubbing the grains between your fingers.

• Use chicken broth to cook the quinoa in vs. water. Please note that if using quinoa for hot cereal or in baked goods then cooking in water would the preferred method.

• Utilize spices such as: cumin, garlic powder, cilantro, cayenne and basil to bring quinoa to life.