Nutrition

Healthy Recipes weekly for you to try

Guidelines to Eating Healthy with the LAP-BAND and Healthy Recipes for you to copy weekly.

 

 

1. Eat Slowly

   Food can only pass through the narrow opening (stoma) from the upper stomach to the lower stomach if it has been chewed into small pieces. You must chew very well. The LAP-BAND system creates a small pouch, which can hold a very small amount of food, the size of a small egg. You may become nauseated and feel sick if you eat more than this. Repeatedly eating too much or too fast may cause vomiting and can cause complications such as band slippage. This will cause the band to become ineffective and may have to be removed.

2. Stop Eating As Soon As You Feel Full

   Once the stomach is full, the body receives a signal that enough food has been eaten. Take time to recognize the feeling of fullness. Stop eating as soon as you feel full.

3. Don’t Drink While You Are Eating

   The LAP-BAND system has its best results with solid foods. If you drink at mealtimes, the food becomes more liquid and the effect is greatly decreased causing you to feel hungry.

4. Don’t Eat High Fat Snacks or Sugary Foods

   Nibbling between meals is one of the main reasons for failure to lose weight.

5. Eat Fresh Foods

   It’s important for the food you eat to be as healthy as possible. Eat foods high in protein and vitamins, such as fresh fruits, lean meats or fish and fresh vegetables.

6. Drink Enough Fluids During The Day

   As you lose weight, fat metabolism produces waste by-products which need to be flushed from the body. Drinking 8 glasses of water a day helps to rid your body of these by-products and assists in your weight loss.

7. Only Drink Low Calorie, Non-Carbonated Drinks

8. Exercise At Least 30 Minutes A Day, Everyday

   Physical exercise is very important to a successful weight loss program. Walking 30 minutes a day is good, however, check with your doctor regarding the amount and type of exercise that is good for you.

    Below are a few healthy recipes for you to try!

• 2 tablespoons extra-virgin olive oil
• 1 small onion, finely chopped
• 1 clove garlic, finely chopped
• ¼ cup honey
• 2 teaspoons hot pepper sauce
• ½ teaspoon chili powder
• 1 teaspoon lemon juice
• 8 skinless, boneless chicken breasts (about 4-ounces each)
• Salt
• 1 pineapple – peeled, cored and cut into 8 thick rings)

1. In a small saucepan, heat 2 teaspoons olive oil over medium heat. Add the onion and garlic, stirring, until translucent and beginning to brown. Add the honey, hot pepper sauce and chili powder and simmer for 1 minute. Remove from heat, stir in the lemon juice and set aside.
2. Preheat grill to medium-high. Rub the chicken with the remaining olive oil and season with salt. Grill until well marked and the chicken is cooked through, another 2 minutes. Transfer to a plate and brush reserve honey glaze. Cover with foil and let rest for 5 minutes.
3. Meanwhile grill the pineapple until well marked on one side, about 4 minutes, then flip and cook for another 2 minutes. Serve with the chicken.

• 2 pounds lean ground chicken breast
• 2/3 cup grated parmigiano-reggiano or pecorino romano cheese
• 4 cloves garlic, finely grated
• 3 tablespoons finely chopped fresh rosemary leaves
• 1 ½ tablespoons fennel seeds, toasted
• 1 teaspoon crushed red pepper
• ¼ teaspoon ground allspice
• Grated peel and juice of 1 orange
• Salt and black pepper
• Cooking spray

1. Preheat grill to medium-high.
2. In a large bowl, combine the chicken, cheese, garlic, rosemary, fennel seeds, crushed red pepper, allspice, orange peel, and ¼ teaspoon salt; season with black pepper. Form mixture into 8 patties, pressing your thumb into the center of each to keep it from bulging as it cooks.
3. Spray patties with cooking spray to prevent them from sticking to grill. Grill until firm to touch but still juicy. Transfer to a pan to rest for 5 minutes.
4. Serve with salad greens and tomato.

• 1 tablespoon olive oil
• 1 tablespoon red wine vinegar
• 1 tablespoon chopped basil leaves, plus additional for garnish
• 1 tablespoon finely chopped red onion
• 2 teaspoons kosher salt
• 1 teaspoon whole black peppercorns
• 1 clove garlic, chopped
• 8 boneless, skinless chicken breast halves (4-ounces each)

1. Whisk together oil, vinegar, basil, onion, salt, peppercorns, and garlic in a bowl. Transfer marinade to a gallon-sized sealable plastic bag with the chicken; shake to combine. Refrigerate at least 3 hours and up to 12 hours.
2. When ready to cook, preheat grill.
3. Remove chicken from the marinade. Grill the chicken, turning once, until browned and just cooked through.
4. Transfer the chicken to a platter and garnish with shredded basil leaves.