Healthy Living By Shahla Ray, Ph.D.

Healthy, Nutritious, Low Cost, Easy, And Quick Recipes To Make Delicious Foods After Your Surgery And For Healthy Living By Shahla Ray, Ph.D.

The recipes provided in this website are great food choices after your surgery. They contain a wide array of nutrients including vitamins, minerals, antioxidants, fiber, high quality protein and carbohydrates. For phase one (week 1-2), you need to make sure to thin your soups or drinks with milk or water. Remember in the first two weeks you should only take in nourishment that is thin enough to drink. During phase two (week 3-4), you can have thicker foods but make sure to puree your soups well until there is no pulp or stings left (strain if needed).


October 13, 2009 at 1:33 am Leave a comment

The MyPyramid food groups are:


The MyPyramid food groups are:

Grains: This group provides starches and often is referred as “carbs”. Make half your grains whole. Take a look at the ingredients list on the food labels and select the products that have whole grain (known as “good carbs”) listed as the first ingredient. Take the least amount of processed carbohydrates. (more…)

October 11, 2009 at 1:18 am Leave a comment

Healthy diet for better recovery and successful weight loss

A healthy diet after the surgery is very important to achieve optimal weight loss, a healthy body and a better quality life. Based of the Dietary Guidelines presented by the US Department of Agriculture, “Healthy Diet” is one that:

Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products (such as cheese and yogurt);

Includes lean meats, poultry, fish, beans, eggs, and nuts;

Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

October 10, 2009 at 1:01 am 1 comment

How to read Food labels

Reading food labels is a critical way to understand what you are eating and to improve your food selection during shopping. Diet classes offered at our office prior to your surgery will provide all the information you need to understand the food labels. Reading food labels is not difficult. You may also visit this free website:

Here is a sample food label:

October 9, 2009 at 1:29 am Leave a comment

Food preparation effects nutrient content


The best method of cooking vegetables is steaming (minimal effects on loss of antioxidants and vitamins). Therefore most of my recipes for soup preparation require steaming. To steam, simply put about 1/2 cup of water in the pot, place the steamer in the pot and put your vegetables on the steamer. Cover and turn the heat to medium-high. Once the water starts to boil, the steam would cook the vegetables. When the vegetables are tender, turn the heat off (for example, broccoli takes about 10 minutes of steaming to become tender). Immediately, rinse the veggies under cold water. This preserves the green color of the vegetables. The consistency of the soup must be like apple sauce. If your soup is too thick for the phase 2 after your surgery, you can thin the soup by adding a little milk to your soup. Milk powder can always be added to your broth or soups to improve the protein, calcium and other nutrients content.

October 7, 2009 at 1:37 am Leave a comment


Here we have put some simple recipes to help you start your program with the LapBand. Just see the other categories under this heading.

October 4, 2009 at 1:46 am Leave a comment


fresh yogurtsm
How to make fresh plain yogurt


October 4, 2009 at 12:45 am Leave a comment

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