The Bari Dietitian | Alternative & holistic health service

The Bari Dietitian

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25.01.2022 Living your healthiest life is not all about any one thing It’s about a combination of mind body and exercise -a wholistic view that includes every element of health It’s about finding a regime you enjoy so it can can quite simply form the base of life long healthy habits ... #bariatricdietitian #bariatricsleeve #bariatricsurgery #gastricsleeve #gastricsleevesurgery #gastricsleevebeforeandafter #gasyricbypasscommunity #gastricsleeveaustralia #vsg #vsgaustralia #health #healthyhabits #weightlossjourney #weightlosstransformation

25.01.2022 Have you tried these new yoghurts ? Great profile 11 g protein ... 315 kJ ( 70 calls) 3.3 g carbs 1.7 g sugar So how’s it taste?? Great Good texture- smooth and creamy Not too sweet Fruit nicely dispersed throughout Only downside - I can taste the stevia ! I admit I am quite sensitive to this taste - much less of the after taste if the yoghurt is really chilled With such a low calorie, low sugar and good protein profile it’s definitely worth a try #gastricsleeve#gastricsleevebeforeandafter #gastricsleevesurgery #gastricsleeveaustralia #bariatricsurgery #bariatricsleeve #bariatric #vsg #vsgcommunity #vsgaustralia #weightlossjourney #qeightlossjourney #healthyfood #healthyeating #yoghurt #protein

25.01.2022 This is one of my most favourite meals. A little old Italian gent taught me to make this recipe years ago and it’s a weekly staple in our house We add Tuna,chicken or in this case flavourless protein powder as a protein source .... Sorry there really is no exact recipe- just make it to taste The secret is lots of garlic at least 3 cloves , lightly cook with a heaped teaspoon of butter and olive oil - don’t brown just warm and then add tomatoes Then add fresh ripe tomatoes Any type will do and use a variety of types for added flavour Top off with tomato Passata and lots of fresh basil Summer gently 15-20 mins until tomatoes cook and break down I’ve topped with sourdough garlic croutons ( rub fresh garlic over warm toast - the best garlic bread ever ) and marinated feta Hope you enjoy! #bariatricsurgery #bariatricsleeve #gastricsleeve #gastricsleevecommunity #gastricsleeveaustralia #vsg #vsgcommunity #weightlossjourney #weightlosstransformation #healthyfood #healthyeating #pasta #tomatoes

25.01.2022 Do you know these 2 yoghurts are lactose free? They both contain added Lactaze the enzyme that digests lactose which then renders the yoghurt lactose free!! These yoghurts are also high protein ( the tubs of FIT contain 15g protein) and are very low sugar less than 5g / serve ... These yoghurts are thin enough for the puréed phase and very handy as a portable snack When puréed snacks are hard to find!! If you are finding lactose difficult to tolerate give these yoghurts a try Your bones ( calcium) and microbes ( fermented food) will love you for it #bariatricdietitian #bariatriceats #gastricsleeve #gastricsleevesurgery #gasyricbypasscommunity #gastricsleeveaustralia #vsg #gastricsleevebeforeandafter #vsgcommunity #weightlossjourney #weightlosstransformation #yoghurt #healthyfood

24.01.2022 I’m often asked which crackers are the best Whole grain always - it’s often difficult to fit in enough grains and they are such an important source of fibre and fuel for our gut microbes I picked up... This selection at my local supermarket today and I have to say they are all delicious!! Not only do they taste great but they pack a powerful nutritional punch as well FIBRE- The simply seed crackers have 3.7g protein per 4 crackers- The European crispbread 2.4g per cracker these go a long way to Meeting the 30g / day recommend intake Note- most Bari people achieve no where near 30g/ day PROTEIN 3.6g per slice -European crisp bread 4 of the simply seed 4.4g NUTRITION The veggie crackers are a terrific source of omega 3 fats, fibre and antioxidants- nuts ,seeds and vegetables being so important for health,and disease prevention , and again often difficult to fit in ! Please do experiment with different crackers - I’ll confess to being a potato chip fan - and I find these are a great substitute - still get the crunch and flavour but with out the fat and calories and with bonus nutrition! #bariatricsurgery #bariatricsleeve #gastricsleeve #gastricsleevebeforeandafter #gastricsleevesurgery #gastricbypass #gastricsleeveaustralia #gastricsleevecommunity #vsg #vsgaustralia #vsgcommunity #weightloss #weightlosstransformation #healthyfood #healthyeating #healthylifestyle

24.01.2022 Can you believe this!! Next time you say I have only lost 10 kg just think How happier you’re knees and hips are ... That’s a lot of pressure off those joints But let’s not forget about ankles , feet , toes all of those joints also benefit it as well Every kilo lost is special Try walking around carrying a 5 kilo bag of oranges all day ,next time you feel that 5 kilos is not much !!! Embrace any loss and remember sometimes the scales won’t show it - but your clothes sure will - and that’s an even better indicator than a set of scales any way #bariatricsurgery #bariatricsleeve #bariatriccommunity #gasyricbypass #gastricsleevebeforeandafter #gastricsleevesurgery #gastricsleeveaustralia #gasyricbypasscommunity #gastricsleevecommunity #vsg #vsgcommunity #arthritis #weightlossjourney #weightlosstransformation #weightlossmotivation

24.01.2022 What are Blue Zones?? They are the 5 regions of the world where people like the Melis family - from my minestrone post live the healthiest , happiest and longest lives . Where are the Blue zones?... Ikaria in Greece Okinawa-Japan Sardinia - Italy Nicola peninsula Costa Rica 7ty day Adventist in Loma Linda USA These communities all have 9 key factors in common that combine to produce these amazing results- daily movement- at least 10-15 mins exercise each day they have a sense of purpose- live a meaningful life Downshift to have a less stressful life stop eating when 80% full eat a more plant based diet with less red meat and animal products they enjoy a social glass of red wine they live actively as part of a community engaging in community events they have strong connections to family they enjoy an active social life As you can see lifestyle is the key and taking care of both mind and body is important It’s definitely NOT all about weight or the numbers on the scales! If you are able try to embrace some of these other key factors!! A full , rewarding and healthy life is not just about being slimmer Over the next couple of posts I will delve into the dietary keys to Blue Zone longevity Images via @bluezones #bariatricsurgery #bariatricsleeve #gastricsleeve #gastricsleevebeforeandafter #gastricsleevesurgery #vsg #vsgaustralia #vsgcommunity #gastricsleeveaustralia #gastricsleevecommunity #healthylifestyle#health #healthyeating #bluezones

23.01.2022 Fast dinner tonight No cooking just reheating!! Sometimes you just can’t be bothered with all the cooking and then the clean up - I am a bit of a messy cook ( a lot messy says my husband!)... Tonight I bought ore prepared ingredients and added a few extra bits to make dinner in 30mins with no cooking and only our dishes to clean Coles Mexican pulled beef- I added extra 1/2 can of Mexican beans Cauliflower rice - great way of having some extra veg! I mixed in extra brown rice ( microwave sachet) Smashed avocado with lime juice Mixed leaves- wild rocket and coriander with extra virgin olive oil Enough left for lunch tomorrow ( we will fight over that as only enough for 1) Making food from scratch is always healthier ( the beef was a little salty) But sometimes it’s great to have a fast option ! Sure beats cheese and crackers or take away! #bariatricdietitian #bariatricsurgery #gastricsleeve #gastricsleeveaustralia #gastricsleevecommunity #vsg #vsgtransformation #weightlossjourney #weightloss #healthyfood #mexicanfood

23.01.2022 Do you know these 2 yoghurts are lactose free? They both contain added Lactaze the enzyme that digests lactose which then renders the yoghurt lactose free!! These yoghurts are also high protein ( the tubs of FIT contain 15g protein) and are very low sugar less than 5g / serve ... These yoghurts are thin enough for the puréed phase and very handy as a portable snack When puréed snacks are hard to find!! If you are finding lactose difficult to tolerate give these yoghurts a try Your bones ( calcium) and microbes ( fermented food) will love you for it #bariatricdietitian #bariatriceats #gastricsleeve #gastricsleevesurgery #gasyricbypasscommunity #gastricsleeveaustralia #vsg #gastricsleevebeforeandafter #vsgcommunity #weightlossjourney #weightlosstransformation #yoghurt #healthyfood

19.01.2022 That’s the benefit of Bari surgery your tiny tummy helps you control portion sizes! Small tools and crockery really do help I usually recommend a desert fork and teaspoon ... These tips may also help Always cut food into small pieces- about size of a 5 cent piece Don’t bite into food - that’s a 20 cent size bite and that’s - too big! find yourself a lovely small bowl and plate- op shops have great Nanna bowls and plates and beautiful delicate China which makes each meal feel special ( use the good China every day - not just special occasions!) allow enough time to eat - plan your eating times -allow 15 mins for a meal eat without distractions- not at your desk or in the car! when you eat only eat Mindfulness, take a minute to relax when you eat - life is busy at least allow yourself peace and quiet when you eat if for some reason you don’t have the time for a meal chose liquid instead- a shake or low milk drink will go down a lot easier than a rushed solid meal If you embrace the Small and Slow style of eating , go with it don’t fight it - life and results will be easier #bariatricsurgery #bariatricsleeve #gastricsleeve #gastricsleevesurgery #gastricsleevebeforeandafter #gastricsleevecommunity #gastricsleeveaustralia #vsg #vsgcommunity #weightlossjourney #weightlosstransformation #weightloss #healthyeating See more

15.01.2022 With the party season fast approaching have you thought about how you will manage? Just as before surgery, the extra food and drinks do add up and can lead to weight regain Before you know it ... I suggest to me clients a couple of simple swaps that can really makes difference to how you manage during this time One of the simple swaps to is avoid YELLOW food and chose colourful food instead Think yellow cheese and cheese platters crisps and chips nuts- toasted and salted savoury and cheese biscuits- shapes ,chefs spring rolls party pies Little dim sims Cheese platters are one of the worst offenders A fabulous swap is a fresh seafood platter ! Seafood is tasty low fat high protein and ticks all the boxes If you are not a seafood fan try- veggies sticks and dips pickled onions olives avocado salsa and wafers devilled eggs ( remember those!) It you must have cheese don’t over cater - chose small serves and eat from your own small plate that way you can monitor how much you have!! #bariatricsurgery #bariatricaustralia #bariatricfood #gastricsleeve #gastricsleevebeforeandafter #gastricsleevesurgery #vsg #vsgcommunity #vsgaustralia #vsgtransformation #platters #festiveseason #cheese See more

14.01.2022 Thinking about a non dairy alternative? After Bari surgery it’s not uncommon to develop lactose intolerance- the inability to digest the lactase in milk This can lead to windy bloated tummies and lose bowels - uncomfortable ... Milk is such an important nutrient supplying valuable source of both protein 8.5 g per glass ( 250 ml) and calcium 300mg per glass Clients often decide to use plant based milk- almond, oat, coconut These mills unless fortified have virtually no protein and calcium- as mentioned the two nutrients that dairy supplies to our diet You could chose a lactose free milk or you could chose Like Milk This pea protein plant based milk has a very similar nutrition profile to cows milk - just less fat If you are thinking of swapping from cows milk or are Lactose intolerant- this is my recommendation if you are looking for a plant based milk #bariatricdietitian #bariatricsurgery #gastricsleeve #gasyricbypasscommunity #gastricsleeveaustralia #vsgaustralia #vsg #weightlossjourney #weightlosstransformation #health #milk #lactosefree #protein #calcium #bones

11.01.2022 The Diet followed by those in the Blue Zones is largely plant based . As mentioned in my previous post it’s certainly not all about the diet- lifestyle, social connectedness, movement and happiness all play vital roles in the lingo healthy lives of these people . Plant based is different to vegetarian as it is not strictly animal product free- it dies include small quantities of meats poultry eggs and dairy ... If you have had Bari surgery it’s very difficult to fit all the food you require to meet your nutritional requirements into a tiny tummy- so it possible plant based is preferred. The 4 always and 4 never is a great place to start More details about this diet tomorrow! #bariatricsurgery #bariatricsleeve #gastricsleeveaustralia #gastricbypass #gastricsleevebeforeandafter #vsg #vsgaustralia #vsgcommunity #healthylifestyle #healthyliving #healthyfood #bluezones

09.01.2022 Want the secret to live a long and healthy life?? Well here it is What does the longest living family in the world eat ??... This soup every day ! The Melis family in Sardinia lives in one of the worlds Blue Zones( more on that next post ) This minestrone is based on beans, seasonal vegetables and local herbs has a summer and winter version .it can be eaten as a thick hearty winter soup or chilled in summer - both delicious The daily dose of beans , vegetables and herbs provide Heath giving fibres, antioxidants and vitamins. You may swap ingredients- I like to use a variety of beans ( and for ease often used well drained canned ) cannelloni, lentils, or a 3 -4 bean mix Any seasonal veg will do - but do include leafy greens with stems and stalks eg spinach, and if you are not a fan of fennel try adding fennel seeds. A linger slower cooking time will alone a greater release of antioxidants and nutrients. The longer cooking time It’s is eaten daily and is credited as being one of the integral ingredients in the recipe for a long healthy life . For more and full recipes head to @bluezones #bariatricsurgery #bariatricsleeve #gastricsleeve #gastricsleevebeforeandafter #gastricsleevecommunity #gastricsleeveaustralia #vsg #vsgcommunity #weightlossjourney #healthylifestyle #healthyfood #bluezones See more

09.01.2022 Worried about how you will manage the festive season?? Psychologist Georgie Beames discusses some strategies in her podcast Reverse the relapse after WLS - check it out I’ve added my take here - ... It’s natural to be a little concerned especially if this is your first post surgery Christmas Holidays can make you feel challenged for reasons including lack of routine - meal times ,shopping and cooking routines , food prep All those things that help you keep organised and planned can be interrupted making you feel A bit disorganised and out of control challenging situations - parties, lunches, drinks with neighbours, the list goes on... All of these can be very daunting and really make you feel anxious and sometimes not even want to join in missing regular exercise- classes stop, children are home and before you know it your exercise plan is gone! Try to re work your exercise plan to fit into The holidays- daily walk , swim at the beach , bike ride with the children- be a little bit flexible and re invent your plan Eating more and no excuse is not the ideal plan! not having a plan in place- I try to encourage clients to plan ahead- to think about some strategies that will help Eg water or sparkling water with lemon in a wine glass - keep a drink in your hand stops others offering you drinks all the time Eg at a party select your food choices and place them on a side plate/- eat from your own little plate rather than just grazing Eg plan to have lots of heathy options on offer fresh seafood, big platters of seasonal fruits , nuts in shells( takes longer to eat then shelled nuts!) Heathy colourful food looks fabulous on the table and tastes fresh and delicious! You don’t have to be perfect - this is one of those 20% times - so enjoy , but a little planning may just help you feel A bit more in control and a little less worried #bariatricdietitian #bariatricsurgery #gastricsleeve #gastricbypass #vsgaustralia #vsgcommunity #christmas #weightloss #celebration See more

08.01.2022 Do you find dining out frustrating after surgery? Many find the challenge of finding tasty small portions very difficult Asian ,restaurants- Japanese , Thai ,Vietnamese and Chinese all offer a range of tasty small items.... As well the share plate style of dining allows you to chose Bari sized portions very easily while still joining in with everyone else #bariatricsurgery #bariatriccommunity #bariatricsleeve #gastricsleeve #gastricsleevebeforeandafter #gastricsleevesurgery #vsgvsgcommunity #weightlossjourney #weightlosstransformation #weightlossmotivation #healthylifestyle #healthyfood #asianfood #japenesefood This Japanese restaurant in Federal is a fabulous example

08.01.2022 Be aware not all healthy food options are great choices As these graphics from @equalution ( check out site) show some healthy options actually have more calories than the less healthy choices Banana bread is a actually Banana Cake - no different to chocolate cake really !!... And raw cakes and slices usually have more fat and calories due to use of ingredients such as coconut oil , dates, nuts and seeds- healthier but certainly not low calorie! If you feel like a treat have the real deal - You shouldn’t be dieting after Bari surgery - savour and enjoy - just be mindful how often you do so ! #bariatricdietitian #bariatricsurgery #gastricsleevebeforeandafter #gastricsleeve #vsg #vsgaustralia #vsgcommunity #weightlossjourney #weightlosstransformation #healthyfood #healthyeating See more

08.01.2022 Thinking about a non dairy alternative? After Bari surgery it’s not uncommon to develop lactose intolerance- the inability to digest the lactase in milk This can lead to windy bloated tummies and lose bowels - uncomfortable ... Milk is such an important nutrient supplying valuable source of both protein 8.5 g per glass ( 250 ml) and calcium 300mg per glass Clients often decide to use plant based milk- almond, oat, coconut These mills unless fortified have virtually no protein and calcium- as mentioned the two nutrients that dairy supplies to our diet You could chose a lactose free milk or you could chose Like Milk This pea protein plant based milk has a very similar nutrition profile to cows milk - just less fat If you are thinking of swapping from cows milk or are Lactose intolerant- this is my recommendation if you are looking for a plant based milk #bariatricdietitian #bariatricsurgery #gastricsleeve #gasyricbypasscommunity #gastricsleeveaustralia #vsgaustralia #vsg #weightlossjourney #weightlosstransformation #health #milk #lactosefree #protein #calcium #bones

06.01.2022 This is the second instalment of the myths and facts inspired by @theendocrinedoc Myth 4 Weight loss surgery will lead to nutritional deficiencies. Fact ... Eating a varied diet based around a wide variety of healthy foods goes a long way to help prevent deficiencies -aBari dietitian can formulate a plan to help you achieve this . Some surgeries do create an element of malabsorption- but a great diet combined with daily Bari specific multivitamins and regular blood tests- I advise all my clients to have presurgery , 6 months and annual bloods, help you keep on top of your nutrition Myth5 I can take any over the counter multivitamins This is NOT true ! Bari specific vitamins contain more of the vitamins Bari clients are at risk of being low in- Iron, B 12, Vit A to name a few Over the counter vitamins won’t meet your requirements and can lead to nutritional deficiencies Myth 6 I can take all my vitamins at once - get it over in 1 hit! Fact- Iron and Calcium compete for absorption - don’t take your calcium and multivitamins together as you won’t absorb the amount needed to prevent deficiencies . Calcium is also absorbed at a maximal dose of 300-400mg at any 1 time - that’s why we ask you to take 2x calcium tablets at separate times So if your multi is a 2/day. Ie BN That’s 4 separate occasions 2 multi and 2 calcium daily Can be tedious I know but establishing a daily routine is the best habit ! If you have any tips for remembering to take vitamins please share- so many clients really struggle with this #bariatricsurgery #bariatric #gastricsleeve #gastricsleevebeforeandafter #vsg #vsgcommunity #bariatriccommunity #bariatriclifestyle #nutrition #gastricsleeveaustralia

05.01.2022 Ate you sick of planning meals and menus? Sick of cooking the same old dishes week after week ?? Never really learnt how to cook and not quite sure of your way around the kitchen or recipe?!!... Have you considered Hello Fresh!! This weekend I am visiting my 84 yr old in laws and they have started using Hello Fresh - and they love it!! Imagine at 84 you need a bit of inspiration and a few new recipes!! BUT who doesn’t?? Today we all cooked Zucchini Fritters and they were delicious Hello Fresh is home delivered fresh ingredients with recipe cards guiding you every step of the way so you can make delicious food at home My in laws have it 4/week and cook their own meals other nights !! Very simple way to have healthy delicious meals If you are stuck for ideas, or never have time enough fir menu planning why not give it a go! I’m ordering some some for those late nights my husband cooks and he can’t wait !! #bariatricdietitian #bariatricsurgery #gastricsleeve #gastricsleevebeforeandafter #gastricsleevesurgery #gastricsleevecommunity #gastricsleeveaustralia #vsg #vsgcommunity #weightlossjourney #weightlosstransformation #healthyfood #mealprep #mealplanning #homemade

04.01.2022 We eat with our eyes Attractively presented meals and snacks have been found to be far more satisfying than those that are poorly presented . Just as the smell of a delicious meal helps raise the anticipation and enjoyment so does the visual presentation ... Think about food in a glassy magazine- it makes you want to eat it ! Some look so good you can almost taste it Studies show an eye appealing meal will help you feel satisfied with a smaller portion and when your portions are tiny it is so important to feel satisfied . Grazing, an old habit that can often return can be linked to not feeling happy or satisfied by what you have eaten earlier After surgery it’s very easy once you’ve survived all the puréed , soft and then transitioned to full phase to be a little over food prep Food can easily become a little boring and dull - if this is you why not experiment with different plates and bowls - try new colors and perhaps some herbs for eye appeal and new flavours. Your local charity op shop will have a great range of items to inspire you - these blue items were $2 a piece! And really make this fruit dish look far more tasty and satisfying It may just help you feel satisfied and kerb the grazing ! #bariatricsurgery #bariatricsleeve #gastricsleeve #gastricsleevebeforeandafter #gastricsleeveaustralia #gastricsleevecommunity #vsg #vsgcommunity #weightlossjourney #weightlosstransformation #healrhylifestyle #fruit

03.01.2022 Can you snack after surgery? This post is inspired by a question that arrived yesterday ( thank you - I hope this answers your query) YES you can snack ! But not graze... Tiny tummies help you stop eating too much in one sitting but don’t stop you grazing. One of the fastest ways to regain weight is to start grazing - you never feel satisfied and can end up eating lots of extra calories over a day Also grazing choices are often less than nutritious- think muesli bars, popcorn,chocolates Defined snacks eg a Morning and afternoon tea are fine if you are feeling hungry having these and can actually help stop you overeating at the next meal I have a couple of rules for snacking- put your snack on a plate and don’t go back for seconds sit down at a table or outdoors- no standing at the fridge or wandering around while eating ! no distracted eating -eat Mindfully Savour your food - enjoying snacks makes you feel far more satisfied and helps control portion sizes think about your choices -too many sweet snack will entice the return of a sweet tooth and we all know where that leads to !! Relax and enjoy!! Snack time is a perfect little break - take the 10-15 mins you should to eat and give yourself a little time out So enjoy your snacks , build them into your day It works best when you are organised- take your snacks with you When you eat - only eat And ask yourself - will this snack choice help me achieve my goals ? Try to make a choice so you can answer yes to this question 80% of the time ( the other 20% is life - so enjoy the treat !) Stay tuned for snack ideas !! #bariatricsurgery #bariatricsleeve #bariatriccommunity #gastricsleeve #gasyricbypassjourney #gastricsleevesurgery #gastricsleeveaustralia #vsg #vsgcommunity #vsgaustralia #snacks #healthyfood #sweettooth

02.01.2022 As the summer in Australia begins drinking enough water becomes even more important Water can be hard to drink especially in the initial post surgery weeks. Adding flavour to your water tends to soften it making it slide down far easier ... Some find icy cold water easier to swallow- try this if you are struggling Fresh herbs, fruits and herbal teas are all great ways to add flavour . I also love these Twinnings flavoured bags - a great selection of flavours and so easy - just pop one into your water bottle and there you go Delicious easier to drink water !! Tip use a smaller clear bottle - easier to cart around with you , fits into your handbag and if clear you can see exactly how much( or little ) you are drinking Try one of the many eater tracking Apps in the App Store- Drink water Water tracker - these can be a real help if you find yourself too busy and forgetting to drink The aim is at least 1.2 preferably 1.5 l total fluid( all liquids count ) every day Do you have any tips that help you meet your fluid target? I’d love to hear them #bariatricsurgery #bariatricsleeve #bariatriccommunity #gastricsleeve #gastricbypass #gastricsleeveaustralia #vsg #water #hydration