THE GOSPEL OF BARIATRICS
The organization for bariatric surgeons and patients:
asmbs.org
USDA FOOD AND NUTITION GUIDE
The official government resource for nutritional information in food:
www.usda.gov
STRATEGIES AND NUTRITION
More information about food:
www.eatright.org
Meat, poultry and fish
The following chart list examples of foods that contain protein. Not all foods are listed.
Always read the nutrition facts label to find out how much protein is in each serving of a food.
Source: Allina Health's Patient Education Department, Food that have protein, nutr-ah-12916
THE WASHINGTON POST
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The vegan/ vegetarian section will be inserted here.
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Defeating your eating disorder
"The Only Diet There Is" by Sondra Ray:
You can also maximize the benefit of the journal by employing a technique advocated by Sondra Ray in "The Only Diet There Is." Divide a page with a line down the middle. On one side, list the failure messages you're getting in your mind or in your surroundings. On the other side, write the truth about what that lie is trying to do to you. So, on one side of mine, I wrote, "You're fat and ugly." On the other side I wrote, "You are beautiful, inside and out."
The voice will speak again, probably saying the same thing. So you will counter with the truth in the opposite column. You may write the negative down a thousand times, and a positive response to it each time. Somewhere along the line, you accepted that you are somehow defective, like fat and ugly. You may have been told this by people. You may have compared yourself to people you see everywhere. This failure message is so strong, it guided your life down a path to self-loathing and destructive eating.
It's so strong, you'll think you can't beat it. Your entire consciousness has come to believe it. Your body reflects it back as truth and then reinforces it until it's bigger than you. And your trained brain immediately tries to reject any good thought you use to fight a bad one.
But the beauty part is that there is a part of your mind that desperately wants to believe in you. For those of us who have suffered for so long from negative and abusive treatment, it's hard to grow that part of your mind that loves you and sees what a cool chick you really are. Right. It's hard. But not impossible. Behavior modification isn't just about going on a food diet. It's putting your mind on a diet from negativity, as Ray writes in her book.
You may not believe it now, but don't let the voice keep you from trying to change your thinking. Keep fighting and repeating. It is through repetition that we learn everything, from penmanship to mountain climbing. Choose a negative thought and vaporize it. Never, ever give up. Once the negative thought realizes the positive thought has power, it will retreat and eventually fade away.
This is the power of affirmations, and there are a lot more than I just pointed out.
this resource will be updated periodically.
The organization for bariatric surgeons and patients:
American Society for Metabolic and Bariatric Surgery
The ASMBS is the largest non-profit medical organization dedicated to metabolic and bariatric surgery, and obesity-related diseases and conditions.
asmbs.org
USDA FOOD AND NUTITION GUIDE
The official government resource for nutritional information in food:
Food and Nutrition
USDA is responsible for providing a safety net for millions of Americans who are food-insecure and for developing and promoting dietary guidance based on scientific evidence. USDA works to increase food security and reduce hunger by providing children and low-income people access to food, a...
www.usda.gov
STRATEGIES AND NUTRITION
More information about food:
Eatright.org - Academy of Nutrition and Dietetics
The Academy of Nutrition and Dietetics is your source for science-based food and nutrition information.
www.eatright.org
Meat, poultry and fish
The following chart list examples of foods that contain protein. Not all foods are listed.
Always read the nutrition facts label to find out how much protein is in each serving of a food.
| Food | Serving size | Protein grams |
|---|---|---|
| bacon | 1 ounce | 9 |
| beef (ground, lean) | 3 ounces | 21 |
| chicken breast (cooked) | 3 ounces | 26 |
| cod (Atlantic) | 3 ounces | 19 |
| haddock (smoked) | 3 ounces | 21 |
| ham (meat only, roasted) | 3 ounces | 21 |
| hot dog (beef) | 1 each | 7 |
| pork (ground) | 3 ounces | 22 |
| salmon (Atlantic) | 3 ounces | 22 |
| sausage link (pork or beef) | 1 link | 9 |
| shrimp (fresh) | 3 ounces | 12 |
| tuna (canned, light) | 3 ounces | 17 |
| turkey (light meat) | 3 ounces | 25 |
| turkey (ground) | 3 ounces | 23 |
Source: Allina Health's Patient Education Department, Food that have protein, nutr-ah-12916
THE WASHINGTON POST
Kind of animal protein | Details |
Fish/seafood/shellfish | Wild Alaskan salmon, oysters and sardines are highest in healthy fats; white fish such as cod or flounder tend to be leaner. |
Turkey | White meat has slightly less saturated fat than dark. Turkey is fairly comparable to chicken in nutrients, but both its dark and white meat are slightly leaner. |
Chicken | White meat has slightly less saturated fat than dark; skinless, boneless breast is leanest. |
Bison | Super-lean, lower in fat than other red meat. |
Pork | Look for loin cuts like tenderloin or top loin, which are typically leaner. |
Beef | Round or sirloin are leaner cuts; flank steak is typically pretty lean; T-bones, rib-eyes, New York strip steak are higher in saturated fats. |
Lamb | Loin, shank and leg cuts are leanest; some cuts of lamb are slightly higher in calories than beef, but you can typically trim fat from the edges to make them leaner. |
Processed meat | Bacon, hot dogs and sausage are all high in saturated fat and often made with chemicals considered carcinogenic to humans. |
__
The vegan/ vegetarian section will be inserted here.
__
Defeating your eating disorder
"The Only Diet There Is" by Sondra Ray:
You can also maximize the benefit of the journal by employing a technique advocated by Sondra Ray in "The Only Diet There Is." Divide a page with a line down the middle. On one side, list the failure messages you're getting in your mind or in your surroundings. On the other side, write the truth about what that lie is trying to do to you. So, on one side of mine, I wrote, "You're fat and ugly." On the other side I wrote, "You are beautiful, inside and out."
The voice will speak again, probably saying the same thing. So you will counter with the truth in the opposite column. You may write the negative down a thousand times, and a positive response to it each time. Somewhere along the line, you accepted that you are somehow defective, like fat and ugly. You may have been told this by people. You may have compared yourself to people you see everywhere. This failure message is so strong, it guided your life down a path to self-loathing and destructive eating.
It's so strong, you'll think you can't beat it. Your entire consciousness has come to believe it. Your body reflects it back as truth and then reinforces it until it's bigger than you. And your trained brain immediately tries to reject any good thought you use to fight a bad one.
But the beauty part is that there is a part of your mind that desperately wants to believe in you. For those of us who have suffered for so long from negative and abusive treatment, it's hard to grow that part of your mind that loves you and sees what a cool chick you really are. Right. It's hard. But not impossible. Behavior modification isn't just about going on a food diet. It's putting your mind on a diet from negativity, as Ray writes in her book.
You may not believe it now, but don't let the voice keep you from trying to change your thinking. Keep fighting and repeating. It is through repetition that we learn everything, from penmanship to mountain climbing. Choose a negative thought and vaporize it. Never, ever give up. Once the negative thought realizes the positive thought has power, it will retreat and eventually fade away.
This is the power of affirmations, and there are a lot more than I just pointed out.
this resource will be updated periodically.
