In This Issue
* Nutritional Analysis
* Not All Yogurts Are Created Equal
* Food Triggers
* Recipe: Grilled Halibut with Jicama Salsa
Success Story: Molly Bixler
I have some recipes that I feel are low fat, high protein and
would like to get a nutritional analysis of them. I have tried
Spark Recipes, but I find that it is difficult to use. Do you
have a program that is user friendly that you would suggest? I
would even be willing to purchase it. Thank you!
The best software that I have found is Fit Day
There is a free online version, or you can download the software
for $29.95. Fit Day allows you to track and analyze all of your
food and activities. You not only get nutritional information
for thousands of foods, but you can enter ingredients for your
favorite recipes, and find out the nutritional value of those.
I’m sure there are other programs out
there, but I have used Fit Day for years and love it. You can
try the free online version first to see if you like it, and
then decide if you want to purchase it.
Not All Yogurts Are Created Equal
I have had some questions through this
newsletter and discussions on my Back on Track Program regarding
Greek yogurt. Greek yogurt can be found in most grocery stores
next to regular yogurt. People are curious what Greek yogurt is,
and how it differs from regular yogurt.
Here is an article from US News and
World Report Health that explains the differences
Greek Yogurt Vs. Regular Yogurt: Which Is More Healthful?
Registered Dietician Heather Bauer lists
these advantages of Greek yogurt over regular yogurt:
Texture – Greek yogurt has
a smooth, rich and thick consistency that tastes too good to be
true! Part of what makes Greek yogurt different than regular
yogurt is that it is strained to remove the whey, giving it a
Versatility – Greek yogurt
can be used for both savory and sweet dishes. Due to its thick
texture and rich taste, many people use it as a substitute for
milk, sour cream and even crème fraiche when cooking or baking.
More Protein – With more
protein than the average American yogurt, Greek yogurt is a
protein powerhouse. Since it is strained, the protein content is
concentrated, providing an average of 20g per cup as opposed to
13g per cup for the American style.
Easier to Digest – Greek
yogurt contains less carbs than regular yogurt and therefore
less lactose, the sugar in dairy products that can sometimes
upset people’s stomachs.
Fullness Factor – Greek
yogurt is dense, and so high in protein that it keeps you
feeling full and satisfied
However, if you
are not a fan of yogurt, you probably won’t like either.
I remember spending summers with my Grandmother.
She lived in the country where I had room to explore and play during
endless carefree days. And when dinner came, I knew I was always in for
a treat. She was a great cook, and even more so, she was a great baker!
She would make pies and cookies, and I loved them.
We all have childhood memories that we cherish, and
often they are associated with food. I can smell those cookies and pies
baking. Even now as I write this article, those memories make my mouth
But the problem comes when I see a cookie, I am
inclined to grab the cookie, because I associate it with carefree
childhood memories of my Grandmother. If I stop with the cookie, it is
OK. But if that leads me to eat more cookies, and then I turn to potato
chips, pizza, etc., then that is a dangerous food trigger,
Food triggers can come from emotional attachments
and memories, and we often associate them with that. Sometimes they are
good memories and sometimes they are bad. If a food calls to you, you
can’t resist it, and it leads to overindulging and very bad food
choices, then you need to put thought into why that is. It is not enough
to say that a particular food reminds you of your grandmother so that
explains it. It doesn’t. A particular food reminds you how you felt. If
it is a good feeling, are you eating and eating a particular food,
hoping that you will feel that way again? Are you really craving that
feeling of security, of being loved, or of being carefree that is
lacking in your life? These are things to explore.
|And although food triggers can come
from emotions, they may also come from other causes. For instance:
||Artificial sweeteners can trigger cravings for
sweets. Your mind is set to receive sugar, and when it doesn’t,
the cravings for sweets can start.
||You may have a craving for a food, and are
addicted to that food because of a type of allergy. It has been
found that if you abstain from that food, after a period of time
that craving will disappear.
||You may have poor nutrition. Processed foods are
so low in vitamins and nutrients that your body may produce
cravings to eat enough food so you will consume the nutrients your
body is lacking.
||Stress can be a trigger. You may be so stressed
that you eat to relieve the stress that builds up.
Why we eat is very complex, and it takes
observation and introspection to understand why we eat the way we do.
But it is worth the effort to find out. Remember that our surgery
cannot do all the work to accomplish our weight loss. We have to face
up to many issues along our journey to find health and happiness.
On Wednesday night, my Back on Track with
Barbara Internet Mentoring Group will be discussing food triggers as
well as gazing and emotional eating. Become a member and you can join
Grilled Halibut with Jicama Salsa
Grilled Halibut with
Jicama Salsa (see recipe below)
2 tablespoons extra-virgin olive oil
2 tablespoons lime juice
½ teaspoon dried thyme
½ teaspoon dried basil or ½ tablespoon fresh chopped basil
1/8 teaspoon dried Rosemary
6 (6-ounce) halibut filets
Prepare Jicama salsa (see below).
Place halibut filets into a zip lock plastic bag.
Whisk together the olive oil, lime juice and the seasonings. Pour over
the fish in the plastic bag and refrigerate at least 2 hours but no more
than 4 hours.
Remove halibut from the marinade and discard the
marinade. Grill the halibut approximately 5 minutes per side. A meat
thermometer should register 140° F in the thickest part of the fish. It
is preferable to use a fish rack that has been oiled so that turning the
fish on the grill is easier.
Remove the fish and serve with the salsa.
2 cups peeled and chopped jicama
1 tablespoon fresh cilantro, or fresh parsley if preferred
1 tablespoon lime juice
½ teaspoon chili powder
¼ teaspoon salt
1 medium cucumber, peeled and chopped
1 medium orange, peeled and chopped
Combine all ingredients and refrigerate for 2
hours. Serve over fish.
Makes 6 servings
Nutritional information for each serving:
211 calories; 30 grams protein; 7 grams carbohydrate
If you have a recipe that you would like to share in future issues of
this newsletter, please send it to me at
If you have ever hesitated
writing your success story, please read the following
letter. It is the success stories from this
newsletter that helped Molly to keep fighting for her
surgery. She just wouldn’t give up. Good for her!
I am out of success stories.
Please send yours in along with before and after
pictures so that you can personally continue to
inspire people just like Molly.
About 6 years ago, I went to a seminar you were giving here
in Tulsa, OK. My co-worker and I both bought your book and
started the paperwork to become RNY patients. Her
appointment was one week before me, and she was approved and
had surgery. The week I had my appointment, the insurance
changed their guidelines, and I was not able to have the
surgery. For years I have even changed employers just to try
and get insurance that would cover weight loss surgery.
Twice I had insurance that stopped covering weight loss
surgery just as I was enrolled.
Finally, 18 months ago, I started a new job with insurance
that covered weight loss surgery. I jumped through all their
hoops, including the 6 month diet, and waited for 2 months
for an answer. Today, I am in shock as I have been approved.
I just wanted to thank you for your newsletter. It has given
me hope so many times when I was about to give up. There
were even times I thought I should unsubscribe because you
basically direct it to post-op patients, and for a long
time, it looked like I would never be one.
But the success stories kept me plugging along, researching
God willing, I hope to send you my success story next year.
Permission to Reprint
|You may reprint any items
from this newsletter in your own print or electronic newsletter. But
please include the following paragraph:
Barbara Thompson’s free newsletter featuring helpful information and
research material to help patients succeed following weight loss
Did someone forward this newsletter to
you? Would you like to receive your own copy?
simple! Just go to
scroll down to the subscription form.
If you like this newsletter, please pass
it on to your friends and family and have them
subscribe to receive their own copy.
Do you want to
unsubscribe? Go to the bottom of this email and
click the unsubscribe link.
You will be automatically deleted.
If you have any problems with this
call our office toll free at (877) 440-1518.
Copyright © 2000-2013 Barbara Thompson All Rights Reserved