Livliga

Diabetes Room

Friday, August 3, 2018

7 Bariatric-Friendly Tips For Healthy Eating In The Summer

The summertime can be really hard to keep on track. We think it should be easier because of the weather, being able to do more activities outside, and the longer days. In fact, summer can be the hardest time to stay on goal. The key is to plan for keeping on track. Here are tips that should help:


1) Bring a dish to the picnic.


Going for a backyard barbecue? Offer to bring a dish to share. Pick a dish that is both healthy and tasty like a fresh fruit salad or marinated chicken legs.


2) Plate size always matters.


Make sure you keep the habit of using your right-sized dishes and flatware that meet your needs...despite the heat. If you are going to a picnic or backyard barbecue bring smaller paper plates to share and use.


3) Keep hydrated with fun summer drinks.


Boredom can be our worst enemy when it comes to sticking to our healthy lifestyle. Add fresh in season fruits to your water to make it flavorful and of the moment. And when you want to enjoy a mocktail or two check out these colorful and refreshing tasty drinks.


4. Take advantage of all the fresh seasonal foods available.


Fresh foods recently harvested taste the best and perk up our taste buds. They also tend to be the cheapest to buy because they are plentiful. Going to your local farmer’s market can be a fun activity and give you the best access to the bounty of healthy foods to explore. Trying out a farm coop can also be a great way to add dimension to your diet.

5. Avoid heating up your kitchen.


Heat exacerbates apathy. It also makes us miserable. There are a couple of ways to keep the heat out of your kitchen during the summer. You can plan “no cook” meals. Another way is to use a slow cooker in the summer as a great way to get meals started in the cooler part of the day that you can enjoy eating later in the day when you are ready to eat but not inclined to cook. Grilling outside or on a George Foreman grill also keeps the heat out and adds tastiness to your menu. Keep it practical and change things up to keep motivated and your palate pampered.

6) Plan ahead.


The best way to avoid making bad decisions when you are hot and tired is to pre-plan your menus. And always make sure you have in your pantry and refrigerator elements for a healthy go-to meal that works for your needs. Livliga has a FREE downloadable menu planner to help you get started.


7. Add summer activities into your schedule.


With the days longer and hotter we have to ramp up our activity (so we don’t give in to old negative behaviors because we are hot, bored, and grumpy) and do it during the coolest parts of the day or find places indoors to be active. Building in activities that you can only do during the summer makes it fun and special like kayaking, swimming, boating, fishing, hiking, biking, gardening and so much more. And find an activity buddy to make it fun and an accountability check.

We can preempt the summer doldrums and avoid getting off track with our eating if we acknowledge the challenge and do a little bit of proactive planning. The main thing is not to beat ourselves up but to make it about having a great summer while living it as our healthiest selves.

Enjoy! And Live Vibrant!

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Friday, July 27, 2018

Fun Summer Drinks—Fresh, Quenching and Healthy!

Just about everything is better in the summer. It’s all because of the fresh ingredients that are available. This includes the tasty and thirst quenching concoctions we can create. The good news is that mocktails are in. You don’t need to consume alcohol to get in the party mood, sip a sexy drink, or share a memorable experience as part of your summer fun.

Balance is the key. If you do want to add alcohol to these drinks that is easy to do. The main point is you don’t have to. Recent research conducted by Cambridge University found that the people who consume more than one drink a day face greater risks of dying from any cause than those who drink less. Very light drinking seemed to have a small protective effect against non-fatal heart attacks. But drinking above 100 grams a week also kicked off much higher risk of stroke, heart failure, fatal aortic aneurysm, and disease from high blood pressure that could cancel out the benefits from lower heart attack risks. The challenge is to find a way to choose whether we want to drink alcohol, when we want to consume it, and how much we really want to imbibe.

Using fresh herbs, juices, sparkling waters and muddling of fresh fruits are a great way to concoct you own favorite summer mocktails. The combinations are honestly limitless. And it can be a great element of a party to provide a variety of ingredients and have your guests “build their own” unique versions. Or if you want everyone to share in the memory of a special mocktail you can mix it ahead and serve it up in a punch bowl or pitcher. You decide. Remember to include the garnishes to make the special drinks gorgeous to behold.

Three Fun Hand-Crafted Mocktails for Any Occasion


Cranberry Lime Spritzer


Ingredients

  • ⅛ cup 100% cranberry juice
  • 1 tablespoon lime juice
  • ¼ teaspoon lime zest
  • 3 drops Sweet Leaf—Sweet Drops
  • 6 ounces sparkling water
  • Garnish: slice of lime placed on the rim of the glass or on top of the drink.
Directions

  1. Mix all ingredients together.
  2. Stir to blend.
  3. Add crushed ice.
  4. Pour sparkling water up to the fill line (8 ounces).
  5. Add garnish.
Tips

  1. Use the ⅛ cup LivSpoon for easy measuring when making this drink.
  2. Want it sweeter? Substitute diet 7-Up for the sparkling water and skip the Sweet Drops.
  3. Serve it up in Livliga’s Aveq beverage glass.


Serves: 1     Serving size: 8 ounces

Calories per serving: 21     Fat: .03g     Sodium: 51mg     Carbs: 5.28g     Protein: .1g

Grapefruit Mint Mixer


Ingredients

  • ⅛ cup grapefruit juice juice
  • 1 tablespoon orange juice
  • ¼ teaspoon orange zest
  • 6 ounces sparkling water
  • 1 teaspoon muddled mint
  • Garnish: sprig of mint tucked in the side of the glass

Directions

  1. Mix all ingredients together.
  2. Stir to blend.
  3. Add crushed ice.
  4. Pour sparkling water up to the fill line (8 ounces).
  5. Add garnish.
Tips

  1. Use the ⅛ cup LivSpoon for easy measuring when making this drink.
  2. Want it sweeter? Substitute diet 7-Up for the sparkling water and skip the Sweet Drops.
  3. Serve it up in Livliga’s Aveq beverage glass.


Serves: 1     Serving size: 8 ounces

Calories per serving: 19     Fat: .03g     Sodium: 50mg     Carbs: 4.77g     Protein: .26g

Muddled Strawberry Cooler


Ingredients

  • ⅛ cup lemon juice
  • 3 muddled strawberries
  • ¼ teaspoon lemon zest
  • 6 ounces sparkling water
  • Garnish: whole strawberry with top placed on the rim of the glass or on top of the drink.

Directions

  1. Mix all ingredients together.
  2. Stir to blend.
  3. Add crushed ice.
  4. Pour sparkling water up to the fill line (8 ounces).
  5. Add garnish.
Tips

  1. Use the ⅛ cup LivSpoon for easy measuring when making this drink.
  2. Want it sweeter? Substitute diet 7-Up for the sparkling water and skip the Sweet Drops.
  3. Serve it up in Livliga’s Aveq beverage glass.


Serves: 1     Serving size: 8 ounces

Calories per serving: 20   Fat: 0g     Sodium: 50mg      Carbs: 5.41g     Protein: .31g

For more drink ideas check out these other blogs on our Livliga Live Vibrant blog.

Rosemary Tequila Lime Smash
Watermelon Lemonade
Cantaloupe Frappe
Cranberry Lemonade Cocktail


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Friday, July 20, 2018

Book Review: When Food Is Your Frenemy by Jacob Bustos

The wonderful part of traveling to many different healthy-related conferences is you get to meet so many great people. One such person is Jacob Bustos. Like me, he is committed to helping people change their lives and live as their healthiest selves. He does this by sharing his personal story and the insights he has gained through his own weight loss journey.



When Food is Your Frenemy is an authentic and heartfelt book. Jacob shares his own personal story in an honest and forthright way of how he chose bariatric surgery and practices portion control to take back his health and put back the joy in his life. Not only does he tell his story but he also offers sage advice regarding the realities and challenges of weight loss surgery and reclaiming your life.




Some of his sage advice includes:

Mindset Matters.

He believes you have to have the mindset to be willing to embrace change. One of the ways you embrace change is by setting “SMART” goals. He also makes the point that positive thinking will yield better results.

Choose Your Path.

Jacob points out that no matter how grim a person’s health situation may be, you always have options. It is your choice what path you choose. The key is in sticking to it.

Moving Forward Requires Forgiving Yourself and Learning to Love Yourself.

As Jacob states in chapter 7, “ In order for your mind to move forward, you have to forgive yourself.” As he points out, the biggest change that happens when you lose significant weight is inside. In fact he goes on to say, “…I had to learn to love again. Not to love just anyone, but to love myself!” He makes it clear that in order to truly move forward you have to address your self-esteem and work at being “at home” with yourself.

Get Back Cooking in the Kitchen.

In order to control our food environment we have to change the way we eat. The best way to do that is to get back cooking in the kitchen. It is how we can control what we eat as well as how much we serve up.

Portion Control Matters.

He makes it clear in chapter 9 that “In order for you to be successful in your weight loss endeavor, portion control will be absolutely crucial to your victory.” He believes to lose weight and keep it off you need to think about eating only 1000 calories a day. The best way to manage your limited calories is to eat several small meals throughout the day to prevent your body from going into starvation mode. Perhaps the most important point he makes in this section is that “You should also use small plates when enjoying a meal—since it will look like more food than you think.” Jacob has served up more than one meal on our Just Right Set® bariatric when competing as a chef at the Weight Loss Surgery Foundation of America (WLSFA) Bariatric Chopped event during their annual conference.

http://www.livligahome.com/bariatric-s/1918.htm

It is clear that Jacob cares and has shared his personal story to help people with their own weight loss and health journey. His book is filled with information and advice to help guide those looking for answers and insight. He even offers up a few of his own recipes. If you are one of those looking for someone who understands and can help you along your journey, Jacob and his book, When Food Is Your Frenemy, is a good place to start.

Are you looking for some more bariatric-friendly recipes to serve up right-sized?

Click here to download your FREE Livliga  Bariatric eBook with Recipes & Resources