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Mindfulness

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In our busy world we are constantly distracted by texts, emails, television, and social media updates. This information overload leads to stress and prevents us from living in the moment. By working on mindfulness, we can better navigate our data heavy world. 
What is mindfulness? 

According to mindful.org "Mindfulness" is the practice of maintaining a nonjudgmental state of heightened or complete awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis. Basically, it is being present in the moment by paying attention to yourself and surroundings. 
In Mindful thinking, there are no good or bad thoughts, just an open mind. Mindfulness takes practice and can include meditation. The mindful.org website is a great resource implementing meditation practice. 
Successful mindfulness leads to a more balanced life, healthier choices, increased wisdom of self and surroundings, and acceptance of what is. 
So why is your Dietitian talking about mindfulness? When we t…

Importance of Protein

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Protein is one of the most important nutrients for the body after weight loss surgery. Most patients, right after surgery need 60-80 grams of protein a day. That’s just a little more than two protein shakes. After the patient transitions to a more solid diet, the goal is 80-100 grams of protein each day. 

To meet this goal, a patient might eat: Breakfast: 1 egg AM Snack: Greek Yogurt Lunch: 3 oz of fish  PM Snack: protein shake  Dinner: 3 oz of chicken 
It is essential to get protein at every meal after surgery. If meals are skipped, or protein is not included, then the body’s needs are not met. 
Protein is a part of every cell in our body, and is required to make all new cells. Without protein, our body can’t create new hormones, muscle, tissue, cartilage, cells that fight disease, or cells that transport oxygen. Our hair and nails are made mostly of protein. When our bodies have a protein deficiency, hair starts to fall out and nails break easily. 
Sugars, or carbohydrates, are stored mainly…

Healthy Frozen Dinner Options for a Busy Lifestyle

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Believe me when I say, I understand life gets busy. Here it is, almost all the way through April and I am just now finding time to write this month's blog! Sometimes life is too busy to prep and cook food. There are times when eating out or tossing a frozen dinner in the microwave are going to happen. But, there are some healthy options for us out there that will help keep us on track. Some healthy options for frozen meals are the following brands. Click on the names to be taken to the product's website. 
EatingWell frozen meals have 8 different flavors such as Cherry Port Pork, Indian Inspired Chicken, and Korean Inspired Beef. Protein amount ranges from 15-24 grams and sodium ranges from 750-450 mg per meal. Per meal, I prefer sodium stay under 490 mg, but most frozen meals will have much higher levels. All meals include a protein, whole grains and a vegetable. 
Good Food Made Simple frozen meals provide 12 great flavors like buffalo style chicken, chicken black bean, and chic…

Emotional Eating

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Emotional eating occurs when we eat instead of addressing our feelings, and while it can happen even when we’re happy, it typically encourages negative emotions. For example we tend to choose unhealthy foods, causing guilt or shame. This only gets worse if we choose to eat as a way to numb the pain of sadness, anxiety or emotional confusion.
Feelings are natural, and if you’re feeling sad then take time to be sad and think about what’s causing that emotion, instead ignoring the feeling with food. Emotional eating may relieve the pain, but it’s only temporary. 
Do you eat emotionally? The first step in moving past emotional eating is to first accept what you’re doing and take responsibility. The following checklist will help you determine if you’re eating emotionally: Do you eat more when you’re stressed?Do you eat when you’re not hungry or if you are full?Do you eat to feel better?Do you reward yourself with food?Do you regularly eat until you're stuffed?Does food make you feel safe, …

Skills to Prevent Overeating

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Think about a diet you’ve done in the past. Did the diet have certain restrictions on foods you love? Remember how you felt when you craved food, but could not eat it. Often, dieting and restricting food cause a great deal of stress and negative emotions. Many dieters allow themselves a “cheat day” or a day out of the week when all foods are allowed. Unfortunately, cheat days end up containing many more calories, negating all the hard work done the rest of the week. Or, we build up these stressful feelings towards the diet and fall off completely ending in a binge meal or comfort eating and weight gain. We can reduce this constant cycle of dieting and overeating by always practicing mindful eating techniques. 
Mindful eating occurs when we chose foods based on all five senses (sound, look, feel, smell, and taste). We become aware of our body’s physical need for hunger and acknowledge when it may only be our brain craving food. With practice, it is easier to feel when we’ve had enough. …