One of the things I used to despise was grocery shopping...with so many temptations, I always felt like I had just walked into a war zone with a gazillion land mines read to explode around every corner.

But things have changed. Armed with a new mindset and help from so many exciting, new, great and healthy choices available these days.

My new strategy is to go shopping right after I eat a meal, so I'm less tempted by "junk" food. Make a list and armed with a determination to sticking to it. My exception is to treat myself to a leisurely stroll and the enjoyment of discovering new items that are great healthy choices. It's all in the approach!

And speaking of healthy choices:

One of my newest finds has been the Flatout, amazing Flatbread wraps!

It's huge.

It's tasty.

It's healthy. (made with 100% stone ground whole wheat, multi grains and flax, and herbs)

It's big on fiber, 8 and 9g, (flat out outrageous)

It's only 17g carbs.

It's only 1g sugar.

It's only 2.5 grams fat.

It's only 100 calories per slice

and it's got 9 grams of protein.

WOW! It's amazing...

I had one of these flatbreads for my afternoon "snack" rolled up with turkey, cheese and a little light olive oil mayo. Yummmm!

The package says they make good pizza, can't wait to try that...especially with the Light Italian Herb variety, 96 calories, 16g carbs, and a whopping 9g of fiber...and at www.flatoutbread.com, you can find more awesome recipes...

With so much good fiber and low carbs...flatout flatbread's got things all "wrapped" up!

yes you can! 

Yes, you read correctly, no typo here!

Cookies. And my personal favorite, oatmeal at that! Next to coconut, I would have to say that the toasty sweet flavor of homemade oatmeal cookies are one of life's great pleasures.

And yes, you can...after weight loss surgery have these cookies...or at least "a" cookie...one at a time, please...here's why...

I'm referring to Kashi Brand Soft-baked Oatmeal Cookies. They come in three flavors, Trail Mix, Oatmeal Raisin Flax and Dark Chocolate. 

Here's the best part...with 7 whole grains, crunchy walnuts and whole flax seeds these cookies pack a wealth of fiber, nutrition and tasty goodness. 

For those of you who thought you would never eat cookies again, Kashi cookies are almost too nutritious to be called a "cookie".  They are high in fiber and low in sugar. The carb count is just right for my hypoglycemia. As a matter of fact they have been a perfect "carry along" item for me when my sugar starts to drop. 

Remember the key is to eat just one. For more on how to "eat just one' and how to incorporate dessert back into your post-surgery maintenance food plan see the post entitled "enrich your life"...check it out!

Nutritional Facts for one cookie:

• Calories 130
• Fat 4.5g
• Total Carbs 20g
• Fiber 4g
• Sugar 7g
• Protein 2g

Oh yes you can, you have many more miles to go!

Coconut oil is said to be one of the healthiest oils on earth.

I discovered coconut oil years ago and started using it in recipes where I could substitute it for other oils and especially those that you don't mind the flavor of coconut.  I love coconut. And adding coconut oil to recipes is a great way to get in a healthy oil and a great taste. Recently, I remembered it and pulled it out of the cupboard. I also recently posted a recipe using coconut oil in my whole wheat sweet potato pancakes. 

If you are in the market for coconut oil, you will want to look for unrefined. Most health food stores will carry coconut oil and it keeps much longer without spoiling than other oils. 

I will add, with trepidation, that it makes outstanding brownies...although, I don't think that information would be to helpful unless you are cooking for a crowd...  :)  Certainly not yourself...! :)

But there are still those recipes that are bariatric friendly where coconut oil can be used. :)

Not only are coconuts tasty but healthy to boot. The big craze right now is coconut water...I've tried it, it isn't bad, I just had to watch the amount I drank because of the sugar content, so I diluted it with regular water.  

Below are a list of benefits of coconuts from the Coconut Research Center Website. 

• Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.

• Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.

• Kills fungi and yeasts that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, and other infections.

• Expels or kills tapeworms, lice, giardia, and other parasites.

• Provides a nutritional source of quick energy.

• Boosts energy and endurance, enhancing physical and athletic performance.

• Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.

• Improves insulin secretion and utilization of blood glucose.

• Relieves stress on pancreas and enzyme systems of the body.

• Reduces symptoms associated with pancreatitis.

• Helps relieve symptoms and reduce health risks associated with diabetes.

• Reduces problems associated with malabsorption syndrome and cystic fibrosis.

• Improves calcium and magnesium absorption and supports the development of strong bones and teeth.

• Helps protect against osteoporosis.

• Helps relieve symptoms associated with gallbladder disease.

• Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers.

• Improves digestion and bowel function.

• Relieves pain and irritation caused by hemorrhoids.

• Reduces inflammation.

• Supports tissue healing and repair.

• Supports and aids immune system function.

• Helps protect the body from breast, colon, and other cancers.

• Is heart healthy; improves cholesterol ratio reducing risk of heart disease.

• Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.

• Helps prevent periodontal disease and tooth decay.

• Functions as a protective antioxidant.

• Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.

• Does not deplete the body's antioxidant reserves like other oils do.

• Improves utilization of essential fatty acids and protects them from oxidation.

• Helps relieve symptoms associated with chronic fatigue syndrome.

• Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).

• Reduces epileptic seizures.

• Helps protect against kidney disease and bladder infections.

• Dissolves kidney stones.

• Helps prevent liver disease.

• Is lower in calories than all other fats.

• Supports thyroid function.

• Promotes loss of excess weight by increasing metabolic rate.

• Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.

• Helps prevent obesity and overweight problems.

• Applied topically helps to form a chemical barrier on the skin to ward of infection.

• Reduces symptoms associated the psoriasis, eczema, and dermatitis.

• Supports the natural chemical balance of the skin.

• Softens skin and helps relieve dryness and flaking.

• Prevents wrinkles, sagging skin, and age spots.

• Promotes healthy looking hair and complexion.

• Provides protection form damaging effects of ultraviolet radiation form the sun.

• Helps control dandruff.

• Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.

• Has no harmful or discomforting side effects.

• Is completely non-toxic to humans.

My occasional Saturday morning cruise through Costco lands some pretty good finds, and today was no exception.  My husband and I love those taste test and it's a great way to sample new product. 

Sometimes he threatens just to take me there for lunch! He's just kidding, of course, but I do have to be careful...too much tasting and I could call it lunch! I usually limit myself to mostly protein and veggie items or protein bars, and just a few, boy, you could really fill up fast!

You probably know by now, if you have read my blog for a while, I’m a great lover of beans. So when I tasted Tasty Bite Madras Lentils, I was hooked. I think it was the first time I ever took lentils seriously, and these are seriously delicious!

Here's why you should love lentils too:

Lentils are actually seeds that grow in pods, they come in different colors and sizes and are great for absorption of warm and tasty flavors and spices. Lentils are legumes along with other types of beans.

Tasty Bite Madras Lentils are great for most any food phase after bariatric surgery, except clear liquids. You could even run them through a food processor to puree them even more, even thought they are pretty near that already, the beans are really small and tender. A hand held food blender is a quick and handy tool for any kitchen.

Here's the scoop on Tasty Bite Madras Lentils

half the package has 6 fats

18 carbs

5 fiber

2 sugars

7 protein

Lentils make a great side dish for protein. 

With these lentils you could use it as a soup, side dish or even a tasty chili for hot dogs...the healthy kind of course...more about hot dogs later...I'm getting prepared to do a taste test and nutritional comparison on hot dogs...in the meantime, give these red lentils a try!

Here are the ingredients: water, ,lentils red beans, tomatoes, onions, cream, butter, salt, sunflower oil, chilies, and cumin. It says spicey, but they aren't hot at all. 

And the best part...just heat and eat. 

Looking for a fat-free, sweet treat that is great for on the go? Try cherries. 

Cherries are at the peak of the growing season during the summer months. You can expect to see them from the end of May with late-season varieties available through mid-August. The United States is a world leader in production of sweet cherries with more than 70 per-cent coming from the Northwest states.

Cherries come in two types, sweet and sour. Sour cherries are lower in calories and higher in vitamin C and beta-carotene. Research shows that cherries are high in antioxidants and are a “nutrient-dense food” associated with improved health.

You can enjoy cherries chilled or at room temperature. They make a great treat for lunch or combined with other fruits in a salad. You can add them to yogurt , blend them in a shake or add them to muffins or pancakes. The flavor of cherries can be enhanced by adding a few drops of almond extract, some orange or lemon zest, or a sprinkle of cinnamon.

Two-thirds of a cup of sweet cherries have just 72 calories, 1 gram of fat, 1 gram of protein, 17 carbs, and 7 mg of Vitamin C.

This little heart shaped treat has made its way into my kitchen over the past three summers. My personal favorite is the sweet Rainer variety available among other varieties at Costco and Harris Teeter. Oh...at the risk of sounding like a mother…don’t forget to remove the pits.