EP 163 Beyond Caffeine: 5 Health Benefits of Coffee

Protein bars. They’re so quick and easy. But are they just candy in disguise or can they be a bariatric-friendly choice? There are zillions of bars to choose from and they can be so confusing to decipher the labels. What’s a good choice? What’s just a candy bar in a trendy wrapper? Isabel, Gayle and I will tell you how to pick the best protein bars.Podcast Guests: Bariatric Dietitian Isabel Maples, RDBariatric CoordinatorUVA Health in Haymarket, VirginiaEmail: [email protected] Gayle Brazzi Smith MS, RDN, CSOWM, LDNRegistered & Licensed DietitianWeight Loss and Bariatric Surgery InstituteOrlando, FLEmail: [email protected]: OrlandoHealth.com/Bariatrics  Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save 10%You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%Check out my freebie for 10 protein tips that work dailyTakeawaysConsider fiber, calories, protein, fat, and added sugars when choosing protein bars.Compare protein bars to whole food options to find suitable alternatives.Personalize your choice based on individual needs and preferences.Be aware of the potential digestive effects of sugar alcohols.Make informed decisions by reading the nutrition facts label and ingredient list.Chapters00:00Introduction03:23Protein Bars: Health Halo vs. Reality05:14Using Protein Bars to Meet Protein Goals08:46Choosing the Best Protein Bars: Nutrition Facts and Ingredients13:51Understanding Sugar Alcohols24:01Personalizing Your Protein Bar Choice26:40Making Informed Decisions: Reading Labels and Ingredients

Don’t you just love a good cup of coffee? Plus the boost to your energy level and the way it helps fine-tune your focus. But, there’s more to coffee than just caffeine. You’re going to like the other health benefits too.Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save 10%You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%Sign up for the Breaking Down Nutrition newsletter at https://BreakingDownNutrition.comShow NotesCoffee has many health benefits beyond just caffeine. It can help with hydration, cholesterol levels, type 2 diabetes, chronic liver disease, and reduce the risk of Alzheimer's and Parkinson's disease. It is important to wait at least 30 days after bariatric surgery before consuming caffeine. Filtered coffee is recommended to avoid increasing cholesterol levels. Regular coffee consumption of three to four cups a day, whether caffeinated or decaffeinated, can provide potential health benefits.TakeawaysCoffee can help with hydration and is as effective as other fluids in keeping you hydrated.Filtered coffee is recommended to avoid increasing cholesterol levels.Regular coffee consumption is associated with a decreased risk of type 2 diabetes.Drinking coffee may help reduce the risk of chronic liver disease.Coffee may lower the risk of Alzheimer's and Parkinson's disease, as well as dementia and cognitive decline.Moderate coffee consumption of three to four cups a day can provide these health benefits.Chapters00:00 Introduction and Overview03:43 Coffee and Hydration08:01 Coffee and Neurological Health

Can’t poop? Feeling miserable, bloated? Trying to drink fluids but you still can’t go? You probably hear the word fiber almost as often as you do protein. You need action now, in more ways than one, right? Let’s get to the specific fiber foods that you can add to your diet to help you poop.Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save 10%You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%*** FREEBIE FOR YOU: sheet pan dinners Rate, Review & Follow on Apple Podcasts:"I love Dr. Susan and Bariatric Surgery Success." If this sounds like you, would you please rate and review my podcast? Click here. Then click on "Listen to Apple Podcasts" at the top. Scroll down to where you see Ratings & Reviews and tap on "Write a Review". Yes, I'd love a 5 star review! LOL Be sure and let me know what you love most about the podcast. Thank you for your time! If you haven’t followed the podcast, be sure to Follow/Subscribe now so you never miss an episode.Chapters00:00 Introduction: The Frustration of Constipation After Bariatric Surgery04:51 The Benefits of Fiber in Relieving Constipation11:04 Seven High-Fiber Foods to Alleviate Constipation

If you struggled with binge eating disorder or BED before bariatric surgery, can it still be an issue now? Are there differences in binging before surgery versus after? How is BED related to binge-grazing and what does that really mean anyway? Dietitian Chaundra Evans and psychologist Kelly Broadwater join me to answer all of these questions and share helpful insight for your journey.Podcast Guests: Chaundra Evans RD, LDNwww.BeBariEDucated.comKelly Broadwater, LPA, LCMHC, CEDS-Swww.BeBariEDucated.comBariEducated on FacebookVisit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save 10%You can share your message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%Resources:Check out my freebie for 10 protein tips that work dailyRate, Review & Follow on Apple Podcasts:"I love Dr. Susan and Bariatric Surgery Success." If this sounds like you, would you please rate and review my podcast? Click here. Then click on "Listen to Apple Podcasts" at the top. Scroll down to where you see Ratings & Reviews and tap on "Write a Review". Yes, I'd love a 5 star review! LOL Be sure and let me know what you love most about the podcast. Thank you for your time! If you haven’t followed the podcast, be sure to Follow/Subscribe now so you never miss an episode.TakeawaysBinge eating disorder (BED) is the most common eating disorder and is characterized by a loss of control over eating.Bariatric surgery does not cure an eating disorder, and BED can reoccur after surgery.Binge grazing involves consuming small amounts of food over a long period of time and can contribute to weight regain.Triggers for binge eating include emotional factors, such as trauma and untreated mental health issues, as well as environmental factors.Seeking help from an interdisciplinary team of professionals specialized in bariatrics and eating disorders is crucial for successful treatment. Chapters00:00 Introduction03:25 Understanding Binge Eating Disorder (BED)06:27 BED and Bariatric Surgery09:41 Binge Grazing: What It Is13:36 Triggers for Binge Eating15:57 Nutrition and Binge Grazing22:18 Mental Health Issues and Binging23:39 Seeking Help for BED26:51 Moving Ahead Successfully

Christine asked me if nutritional yeast is a replacement for vegan cheese. Sandy wants to know if nutritional yeast is a good way to increase her protein. I bet you have some questions about it too. Is it ok to use nutritional yeast after your weight loss surgery and what medical issues might not be a good mix with this yeast? Stay right where you are…Gayle, Isabel and I have the answers about nutritional yeast also known as nooch.Podcast Guests: Bariatric Dietitian Isabel Maples, RDBariatric CoordinatorUVA Health in Haymarket, VirginiaEmail: [email protected] Gayle Brazzi Smith MS, RDN, CSOWM, LDNRegistered & Licensed DietitianWeight Loss and Bariatric Surgery InstituteOrlando, FLEmail: [email protected]: OrlandoHealth.com/Bariatrics  Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save 10%You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%Check out my freebie for 10 protein tips that work dailySUMMARY In this episode, we discuss the topic of nutritional yeast, also known as nooch. We'll cover what nutritional yeast is, its taste and nutritional content, its uses in cooking, and medical issues and considerations related to its consumption. TakeawaysNutritional yeast is a cheesy-tasting cousin to brewer's yeast and baker's yeast, and it is often used as a replacement for cheese in vegan cooking.It is a good source of protein, vitamins, and minerals, and it is low in calories and sugar.Nutritional yeast can be added to various dishes, such as soups, salads, roasted vegetables, and mashed cauliflower.Individuals with yeast or mold allergies, Crohn's disease, celiac disease, kidney stones, gout, migraines, or those taking certain medications should exercise caution or avoid consuming nutritional yeast.Chapters00:00Introduction03:35What is Nutritional Yeast?08:57Taste and Nutritional Content of Nutritional Yeast12:30Uses of Nutritional Yeast in Cooking25:10Conclusion

This episode discusses the importance of controlling carb intake after weight loss surgery and introduces almond flour as a bariatric-friendly carb substitute. The use of almond flour in baking is explored, including tips for achieving the desired texture. The health benefits of almond flour, such as its protein, fiber, and healthy fat content, are highlighted. Oh how we love our carbs! But after weight loss surgery, watching how much carb you eat is important in your successful journey. Can you cut carbs in baked goods and snacks that you buy or make without losing flavor? Yes, you can. Have you heard of almond flour? Did you know it’s bariatric friendly? Plus, it has numerous health benefits you’re going to like. I’ll share at least 5.Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save 10%You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%Dumping Syndrome FreebieChapters00:00 Introduction: Importance of Carb Control After Weight Loss Surgery03:20 Almond Flour as a Bariatric-Friendly Carb Substitute04:49 Using Almond Flour in Baking06:39 Health Benefits of Almond Flour08:33 Action Steps: Trying Almond Flour in Recipes

Why is accountability so hard after weight loss surgery? Are accountability partners and other accountability measures really ‘all that’ anyway? What’s behind your resistance to these accountability tools? How can you put this in perspective to be as successful as possible? Bariatric psychologist Dr. Connie joins me to talk about some of the most frequently used accountability tools and the reasons for resistance.Podcast Guest: Connie Stapleton, Ph.D.Website: http://www.conniestapletonphd.comBariAftercare: The Podcast; available on phone podcast apps, Apple podcasts and most other podcatchers Mind Prep The Book: How To Prepare for Bariatric Surgery and Live as a Healthy Post-Op: Mind Prep: The BookBariAftercare Daily Progress Journal Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save 10%You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%Chapters00:00 Introduction03:10 Resistance to Accountability07:30 Viewing Accountability in a Positive Way11:57 Taking Feedback and Accountability13:42 Steps to Overcome Resistance to Accountability15:34 Final Thoughts

Five years from now. Where do you see yourself after surgery? Whether you’re almost ready for surgery, recently had surgery or maybe you’re down the track a ways, do you have a five year focus for long term success? Mistakes can derail you from where you want to go. What are these mistakes and how do you avoid them? Bariatric dietitian Melissa Majumdar joins me to show you how to have a plan in place and prevent being derailed by mistakes.Podcast Guests: Melissa Majumdar, MS, RD, CSOWM, LDN EUHM Bariatric Coordinator [email protected] 847-707-0824Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save 10%You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%Check out my freebie for 10 protein tips that work daily. I’ll put the link in the show notes https://bit.ly/3migTnUYour TakeawaysSet a five-year focus for long-term success after bariatric surgery.Reframe mistakes as opportunities for growth and learning.Prevent weight regain by focusing on balanced nutrition, avoiding skipping meals, and incorporating protein and produce into meals.Maintain communication with the surgical team, manage stress, and prioritize sleep for overall success.Chapters00:00 Introduction and Setting a Five-Year Focus03:48 Reframing Mistakes as Opportunities08:03 Preventing Weight Regain11:58 Eating Behaviors that Can Spoil Success15:08 Continued Communication with Surgical Team16:40 The Importance of Stress and Sleep18:29 Continuous Improvement for Long-Term Success

Not a day goes by that I don’t read some nutrition tip or hear about some product for bariatric surgery and say to myself… are you kidding me…this is such nonsense. And then I really get frustrated because you, my community, are likely reading this baloney too and maybe believing it. Bariatric dietitian Isabel Maples joins me to cut thru the crap. We’re picking some of the worse offenders and setting the story straight so you can make smart decisions.Podcast Guest: Bariatric Dietitian Isabel Maples, RDBariatric CoordinatorUVA Health in Haymarket, VirginiaEmail: [email protected] Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save 10%You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%Check out my freebie for 10 protein tips that work dailyOne of the things that frustrates me most for our bariatric community is the crap nutrition information on the Internet promising all kinds of miracles and delivering zero. In my Facebook group, I answer a lot of questions about this baloney. I’m not talking baloney you eat either but the baloney or pseudo science you’re constantly feed online. So today, we take on at least six current pieces of baloney and deliver some science-smart information so you can make decisions baked on fact not hype.Topics we'll dig into include:keto dietintermittent fasting black castor oil for hair lossbiotin and hair losspermanently slow metabolism after WLScollagen powder

There’s something about a new year…a fresh start, a time to reboot or tweak areas of your life that need an adjustment or a redo. Any decision to change habits, especially nutrition and health ones, takes work, right? The bariatric lifestyle is no exception. There’s a lot to learn and to know how to deal with. So this year, my focus word is IMMERSE. Let’s use the word ‘immerse' an a mnemonic to look at seven powerful strategies you can put into place for a successful bariatric lifestyle.Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save 10%You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%****Stop dumping syndrome from dumping on your day. FREEBIE Are you feeling a little worn out from the holidays? Has the scale ticked up a few pounds and you’re not happy about it? Did you over indulge a bit and feel frustrated with where you are right now? That’s ok. You’re definitely not alone. But let’s get past the things of last year that want to haunt you and hold you back from your potential NOW. I love a new year and today’s a new day. Let’s approach it with hope and openness as to what you can accomplish…your expectations. As I just mentioned, this year, my focus word is IMMERSE. It’s easy to remember so let’s use it as a mnemonic for seven strategies to make this YOUR year, to live a successful bariatric lifestyle. But let’s get past the things of last year that want to haunt you and hold you back from your potential NOW. Let’s approach it with hope and openness as to what you can accomplish…your expectations. As I just mentioned, this year, my focus word is IMMERSE. It’s easy to remember so let’s use it as a mnemonic for seven strategies to make this YOUR year, to live a successful bariatric lifestyle. In this episode we'll dive deep into IMMERSE: I: individualM: mix it up!M: morph over timeE: expectationsR: reality checkS: set up for successE: enough