The Journey Newsletter: January 2022

The Lap-Band Guidelines are designed to facilitate weight loss as well as help you to thrive with your Lap-Band!

INGREDIENTS

2 cups old-fashioned rolled oats (not instant)
3/4 cup light brown sugar
1 cup chopped walnuts or pecans, divided
1/2 cup raisins
1 teaspoon baking powder
2 teaspoons cinnamon
1/2 teaspoon salt
2 large eggs
2 cups milk
1 teaspoon vanilla extract
4 tablespoons unsalted butter, melted, plus more for greasing the dish
2 tart yet sweet baking apples, such as Honey Crisp, peeled and cut into 1/2-inch chunks (about 2 cups)

INSTRUCTIONS

Preheat the oven to 325°F. Grease an 8 or 9-inch baking dish with butter.
In a medium bowl, combine the oats, brown sugar, 1/2 cup of the nuts, raisins, baking powder, cinnamon and salt. Mix well.
In another bowl, break up the eggs with a whisk; then whisk in the milk and vanilla until well combined.
Add the milk mixture to the oat mixture, along with the melted butter.
Scatter the apples evenly on the bottom of the prepared baking dish. Pour the oatmeal mixture over top and spread evenly. Sprinkle remaining 1/2 cup nuts on top. Bake for 40-45 minutes, until the top is golden and the oats are set. Serve warm or at room temperature.
Freezer-Friendly Instructions: This dish can be frozen after baking, tightly covered, for up to 3 months. When you’re ready to serve it, defrost in the refrigerator for 24 hours then reheat it, covered with foil, in a 325°F oven until hot.

Recipe Source: https://www.onceuponachef.com/recipes/amish-style-baked-oatmeal-with-apples-raisins-walnuts.html#tabrecipe

1. Write down weekly weight (weigh only 1 time per week)

2. Eat 3 meals per day, no snacks.

3. Consume only low (less than 5 calories) or zero calorie beverages.

4. Don’t consume beverages during a meal

5. Delay beverages 60 minutes or more after a meal

6. Meals last 20 minutes (no more/no less)

7. Eat appropriate portion sizes

8. Choose healthy foods (lean meats, low-fat dairy, fruits & veggies)

9. Limit “spoon-able” foods

10. Practice chewing foods thoroughly, 15-20 times per bite.

11. Eating to the point of satisfied and not overly full

12. Participate in at least 30 minutes of physical activity each day

Your surgeon wants to see you at least once a year even if your weight loss is going well.
Take your weekly weights to your appointments with your surgeon.
You have access to FREE nutrition consults with our Weight Loss Center Registered Dietitian.
We offer appointments over the telephone and in-person.