Thanksgiving Countdown! Pregame for the Big Day

• Eat a good breakfast rich in protein!
• Try an omelet with leftover veggies (if you are more than 1 month post op) in the house!
• Exercise for at least 30 min- Cardio with interval resistance
• VHP:  watch one On Demand behavior video
• Go to sleep 15 min earlier than usual

• Deep breathe for 10 min before getting out of bed and starting your day
• Select a healthy “new” meal, appetizer, or dessert to bring with you on Thanksgiving (See attached VHP recipe)
• Get outdoors for at least 20 min!  Take a walk, hike, walk the dog, rake leaves……
• Drink 64oz hydrating fluid and one new sugar free, non-carbonated, decaffeinated beverage
• Go to sleep 15 min earlier than usual

• Stretch for 10 min before leaving for work or starting your day
• Prepare yourself and bring a protein rich lunch to work or prepare and eat at home.  Do not do any work while eating.  Enjoy your minutes to yourself
• Exercise for at least 30 min- weight resistance.  Use canned goods if you don’t have weights in the house.  Try a new VHP video from the On Demand Library

• Deep breathe for 10 min before getting out of bed and starting your day
• Drink 64oz+ of hydrating fluid throughout the day
• Don’t skip meals!  Make sure you get 3 meals in of quality protein and vegetables
• Stretch for 15 min before bedtime
• Go to sleep 15 min earlier than usual

• Wake up 15 min later than planned
• Deep breathe for 10 min before getting out of bed
• Take breaks during the morning while you are prepping and cooking.  Walk outside or do a lap around your house.
• Hydrate well all day!
• Enjoy your family and/or friends and the tradition of being thankful today – and remember...no second servings!

We are thankful to all our patients for being a part of New York Bariatric Group!

INGREDIENTS

• Cooking spray
• 12 wonton wrappers
• 3/4 cup canned pumpkin puree
• 3/4 cup low-fat ricotta cheese
• 2 packets no-calorie sweetener
• 1 teaspoon vanilla extract
• 1/2 teaspoon pumpkin pie spice
• 1/2 teaspoon cinnamon
• Dash of salt
• Optional toppings: light whipped topping, chopped pecans

DIRECTIONS

1. Preheat oven to 350°F. Spray a 12 cup muffin pan with cooking spray.
2. Place a wonton wrapper into each cup in the muffin pan. Gently press it into the bottom and up along the sides. Lightly spray the wrappers with cooking spray. Bake for about 8 minutes, until lightly browned.
3. In the meantime, combine the pumpkin puree, ricotta cheese, no-calorie sweetener, vanilla extract, pumpkin pie spice, cinnamon and salt and in a medium bowl. Stir well to mix.
4. Spoon about 2 tablespoons of the pumpkin filing into each wonton cup. Add additional toppings if desired.

NUTRITION INFORMATION

Amount per serving: Calories 50, Calories from Fat 13.5, Total Fat 1.5g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 5mg, Sodium 75mg, Total Carbohydrates 7g, Dietary Fiber 0g, Sugars 1g, Protein 3g, Calcium 50mg (4%), Potassium 27mg (0%)