Alex Brecher

There’s nothing more satisfying than eating a fresh-baked protein cookie (or three). At Protein Bites , they want you to enjoy the unforgettable taste of protein cookies while staying healthy too. That’s why the Protein Bites Protein Cookies have been made. Each pack of fresh-baked cookies packs a whopping 24g of energizing protein and is sweetened with diabetic-friendly Stevia. The Protein Bites cookies are also trans-fat free and gluten-free—just a few more reasons to feel good about satisfying your protein needs. Buy a box of these protein cookies today! Highlights: 24 Grams Of Protein Low Carbs Low Sugar Gluten-Free Transfat-Free Amazing Taste! No Sugar Alcohols No High Fructose Corn Syrup No Artificial Sweeteners Low Sugar You can view more information and purchase My Protein Bites Cookies @ The BariatricPal Store.

Why Weigh Yourself? Yes, you weigh yourself to know how much you weigh. But what is the point if you are on your weight program and your doctor will weigh you at your next appointment? Weighing yourself can have some benefits. It can help you lose more weight by keeping you accountable. Just like logging your food can make you think twice before taking that extra bite, knowing that you will face the scale can keep you from serving yourself another portion. It can be motivating. When you see the number of the scale go down, you might be more eager to wake up early for your workout, or order a salad instead of a sandwich. It can be empowering. Knowing your weight gives you another piece of information about your body, and embracing rather than avoiding yourself can empower you to do your best for yourself. How Often? You can weigh yourself as often as you like, but it does not make sense to take too many weigh-ins too seriously. For many people, a good rule of thumb is to do a weekly weigh-in. You can take this weight as your “official current weight.” Some people like to stay off of the scale between their weekly “official” weigh-ins, while others like to weigh themselves daily, or even more than once a day, just to see what is going on. That is fine, as long as you do not take each weigh-in too seriously and do not let it bother you. How to Weigh Yourself You may be a 10, 20, or 40-year veteran of weighing yourself, but there are better and, well, worse ways to do so. It may be worth reviewing or revising your weigh-in practices to get better results. Here are some guidelines for accurate weigh-ins. Weigh yourself at the same time of the day for your weigh-in, usually first thing in the morning. Choose the same day each week to weigh yourself. Wear minimal or no clothing. Use the same scale, and a trustworthy one, each time. Mistakes to Avoid In theory, weighing yourself is as simple as stepping on the scale. Not! Your weight can be deceptively high or low if you find yourself making any of these mistakes. Weighing yourself after a heavy meal. While 1 lb. of lettuce has only 50 calories, it weighs…1 lb. If it is in your stomach, you will weigh an extra pound. Weighing yourself in the morning before you eat anything can help avoid the problem of extra weight inside your stomach. Weighing yourself wearing shoes or clothes. Heavy shoes and a full set of clothes can weigh 5 or more lb. That is a big chunk of weight that is not yours! Weighing yourself with too much salt in your system. With salty foods comes sodium, with sodium comes thirst, and with thirst comes extra water. Water is heavy. It can still be in your system the next morning, and show up on the scale. Weighing yourself right after exercising. Exercise does help you lose body fat, but it also helps you lose body water through sweat. You can lose a few lb. of water in one workout, and your body weight might be artificially low right after. Weighing in Monday morning. If your weekdays are picture-perfect in terms of eating, and your weekends progress from Friday night at the bar to Sunday afternoon in front of the TV, your Monday morning weight can be variable, and possibly high. Friday morning may be a better time for you to weigh in. Getting inaccurate numbers can be bad in many ways. You might get discouraged for no reason if your weight shows up as higher than it really is. You could become confused about how what you eat affects your weight if there seems to be no correlation. You might have trouble detecting regain, and not modify your diet until you have gained more than you wanted. Choosing a Scale On top of making sure you are ready for a good weigh-in, you need to make sure that your scale is also ready. Using a cheap scale can drive you crazy because it may not be accurate. It could be difficult to read, or it could vary within a few pounds even if you are the same weight. There are many affordable Body Scales that are highly accurate. You can find features that help you read the scale easily, track your weight, and see other information. These are some features to consider. Digital read-outs. Bluetooth connectivity to your smartphone. Memory of your recent weights. Measurements such as body fat and lean muscle mass. Use the scale to help you on your weight loss journey, and you can consider it another weapon in your weight loss arsenal. The more tools you have, the better your weight loss success can be!

Weighing yourself after weight loss surgery is a given, but your surgeon may not always tell you what you need to know about it. Do you know why you should weigh in, how often, and how to do it? What ups and downs should you expect to see, and how seriously should you take them? Whether you are prepping for surgery or are well into your weight loss journey, becoming an expert on weighing in can help you lose more weight. Why Weigh Yourself? Yes, you weigh yourself to know how much you weigh. But what is the point if you are on your weight program and your doctor will weigh you at your next appointment? Weighing yourself can have some benefits. It can help you lose more weight by keeping you accountable. Just like logging your food can make you think twice before taking that extra bite, knowing that you will face the scale can keep you from serving yourself another portion. It can be motivating. When you see the number of the scale go down, you might be more eager to wake up early for your workout, or order a salad instead of a sandwich. It can be empowering. Knowing your weight gives you another piece of information about your body, and embracing rather than avoiding yourself can empower you to do your best for yourself. How Often? You can weigh yourself as often as you like, but it does not make sense to take too many weigh-ins too seriously. For many people, a good rule of thumb is to do a weekly weigh-in. You can take this weight as your “official current weight.” Some people like to stay off of the scale between their weekly “official” weigh-ins, while others like to weigh themselves daily, or even more than once a day, just to see what is going on. That is fine, as long as you do not take each weigh-in too seriously and do not let it bother you. How to Weigh Yourself You may be a 10, 20, or 40-year veteran of weighing yourself, but there are better and, well, worse ways to do so. It may be worth reviewing or revising your weigh-in practices to get better results. Here are some guidelines for accurate weigh-ins. Weigh yourself at the same time of the day for your weigh-in, usually first thing in the morning. Choose the same day each week to weigh yourself. Wear minimal or no clothing. Use the same scale, and a trustworthy one, each time. Mistakes to Avoid In theory, weighing yourself is as simple as stepping on the scale. Not! Your weight can be deceptively high or low if you find yourself making any of these mistakes. Weighing yourself after a heavy meal. While 1 lb. of lettuce has only 50 calories, it weighs…1 lb. If it is in your stomach, you will weigh an extra pound. Weighing yourself in the morning before you eat anything can help avoid the problem of extra weight inside your stomach. Weighing yourself wearing shoes or clothes. Heavy shoes and a full set of clothes can weigh 5 or more lb. That is a big chunk of weight that is not yours! Weighing yourself with too much salt in your system. With salty foods comes sodium, with sodium comes thirst, and with thirst comes extra water. Water is heavy. It can still be in your system the next morning, and show up on the scale. Weighing yourself right after exercising. Exercise does help you lose body fat, but it also helps you lose body water through sweat. You can lose a few lb. of water in one workout, and your body weight might be artificially low right after. Weighing in Monday morning. If your weekdays are picture-perfect in terms of eating, and your weekends progress from Friday night at the bar to Sunday afternoon in front of the TV, your Monday morning weight can be variable, and possibly high. Friday morning may be a better time for you to weigh in. Getting inaccurate numbers can be bad in many ways. You might get discouraged for no reason if your weight shows up as higher than it really is. You could become confused about how what you eat affects your weight if there seems to be no correlation. You might have trouble detecting regain, and not modify your diet until you have gained more than you wanted. Choosing a Scale On top of making sure you are ready for a good weigh-in, you need to make sure that your scale is also ready. Using a cheap scale can drive you crazy because it may not be accurate. It could be difficult to read, or it could vary within a few pounds even if you are the same weight. There are many affordable Body Scales that are highly accurate. You can find features that help you read the scale easily, track your weight, and see other information. These are some features to consider. Digital read-outs. Bluetooth connectivity to your smartphone. Memory of your recent weights. Measurements such as body fat and lean muscle mass. Use the scale to help you on your weight loss journey, and you can consider it another weapon in your weight loss arsenal. The more tools you have, the better your weight loss success can be!

Make your choice and explain it in the discussion forum!

Looks like you figured it out on your own? It’s enabled at the moment.

At the moment I'm using Celebrate Vitamin Multivitamin soft chews and Iron Soft Chews. I use ProCare Health Sea Salt Caramel Calcium Chews or the Bariatric Advantage Caramel Chews. I change the brand, flavor, and form of vitamins every few weeks. I like keeping things interesting. It helps that I have most of these products a few feet away from my office in the BariatricPal Store warehouse

Nutricia creates advanced medical nutrition for consumers, patients and those who care for them. Nutricia's Pro-Stat and Fiber-Stat products have been trusted by physicians, nutritionists, dieticians and post-bariatric surgery patients for over 30 years. Pro-Stat hydrolyzed pure liquid proteins are designed for quicker absorption and more complete assimilation to speed post-surgical recovery. Used as a protein supplement or food fortifier, Pro-Stat is clinically proven to promote positive nitrogen balance and increase Net Protein Utilization.

I personally use Celebrate Vitamins and love them.

Essentials to Pack After packing your clothes and toiletries, make sure you pack some items that will make your plan easier to follow. Protein foods – such as Protein Chips and Protein Cookies for snacks. Protein Bars and Shakes. Workout clothes and good shoes. Your headphones and your playlists if you normally listen to music while working out. Portion control aids, such as compact Portion Control Rings. Planning for Exercise Myth: You cannot exercise well when you are on vacation away from home. Fact: Your vacation may offer many opportunities to get active. It is true that you will be out of your regular routine and will have to work in activity a little differently than at home. Excuses end here. While on vacation, you can: Walk to explore the town or beach. Use your hotel’s fitness center or pool. Take a surfing, kayaking, or other class – many tourist destinations have them. You do not have to work out alone, although that works, too. Ask your travel companions to join you on hikes or walks to explore, or hang out with any kids in your group – you are sure to burn quite a few calories if you swim with them or join in their games of volleyball or tag. Hotel Breakfasts – Starting the Day off Right Hotel breakfasts can range from the simple to the expansive and are often all-you-can-eat. Change it to, “all-you-should-eat,” and you’re already making progress towards starting the day off right. Go right past the doughnuts, muffins, waffle-making machine, and danishes. You can look for some better options and helpful modifications if your hotel has a continental breakfast. Fat-free yogurt. Fresh fruit. Unsweetened whole-grain cereal or plain oatmeal. Ham instead of bacon. Hard-boiled egg whites. If you are not sure that your hotel will have healthy breakfast options, just bring your own. You can easily pack enough Protein Bars and Protein Shakes for breakfast. Protein Oatmeal is another option since you can make it with hot water from the hotel. Restaurants 101: Review Eating out on vacation is not much different than eating out while at home. You probably already know the rules: the goal is to get some protein and fiber, without too many calories or grams of carbohydrates. Simple? Maybe. It can be easier in the U.S. if you are familiar with menus, but you can probably do okay in foreign countries with even a small amount of communication. Look for: Grilled or plain baked fish, shrimp, or chicken. Take the skin off yourself if necessary. Cooked vegetables without sauce. Salads with dressing on the side. If the menu does not include foods you can eat, do not be shy about asking. Be clear about what you need. You can ask for a plain piece of chicken or fish with some steamed or grilled vegetables or a side salad. Or, you can point to a menu item and ask for it without sauce and with vegetables instead of the standard sides such as potatoes or rice. No matter what the restaurant serves, you can always eat less, chew more times, and bring your own snacks. Tracking Tools Vacation can be an escape from technology and daily routine, but spending a few minutes of each day to track your food and activity can keep you from straying from your plan. Use your favorite app or, if you are going to be completely offline, take an old-fashioned notebook and a pen to jot notes each day. First and foremost, enjoy your summer vacation! Recharge and recover…and if you can, stay healthy during it. You will feel even better when you get back and gain confidence that you can stick to your plan no matter where you are.

Are you tired of protein bars and shakes? Introducing Herbaland Vegan Protein Gummies! These are nutritional gummy supplements that contain a plant-based protein, the yellow pea protein. Which is a macronutrient, essential to building muscle mass and it helps muscle recovery and growth. Herbaland Protein Gummies are perfect for weight loss surgery patients! Herbaland organic gummies are made with exceptional quality and fair trade ingredients. All-natural, non-GMO, low-sugar, CGMP certified vegan formula! Herbaland Protein Gummie Highlights: 10g Protein 27g Fiber 1g Sugar Organic Vegan Low GI CGMP Certified Gluten-free Fat-free Dairy-free Nut-free Soy-free Per serving: Calories: 180 kcal Fat: 0g Sodium:140 mg Carbohydrate: 36g Fiber: 27g Sugars: 1g Protein: 10g Herbaland Protein Gummies are available in 5 Delicious Flavors: Papaya Fantastic Fruit Banana Wild Berry Kiwi and Friends

Telling your doctor that you are getting weight loss surgery can be difficult. Some doctors are uninformed about weight loss surgery or are actively against it. Even if your doctor is among those who are open, you may hesitate to share your decision. To make it more difficult, what if you have decided to leave the country for your surgery? It’s important to remember that you are on the same team – the team that puts you and your health first. Explain to your doctor why your decision is right for you. Here are some conversation starters and other points to make when telling your doctor that you are going to Mexico for bariatric surgery. Starting the Conversation… What do you even say to begin? Consider the following starters. Keep it positive and confident, and not defensive. “Doctor, we’ve been talking about my weight for years, and I’m ready to take charge.” “Doctor, I think you and I agree that my weight is a problem. I’ve come to a decision.” “Can we talk about these most recent lab results [or sleep apnea or arthritis or whatever it is…]? I know they’re related to my weight, and I’ve decided on my next move to get healthy.” “My diagnosis of prediabetes [or diabetes or hypertension or whatever it is…] has made me realize that I need to do something about my weight now, and I have found a good option.” “I Am Getting Bariatric Surgery Because…” Now that you have your doctor’s attention, explain your decision to get bariatric surgery. You might remind your doctor that diets haven’t worked, that you have weight-related health risks, that your weight is causing pain and interfering with daily living, and that you’ve done your research and you understand and accept the risks. Some points to include: You’ve tried dieting and exercise for years, and no plan has worked for you long-term (and if you have been with your current doctor for a while, she should know this). Your health is getting worse – you might point out any obesity-related conditions that you have, or explain about joint pain, shortness of breath, or other inconveniences. You have researched bariatric surgery, and you accept your responsibilities and risks. You believe bariatric surgery is the only solution that will allow you to control your weight for life. “By the Way, I’m Going to Mexico for My Surgery.” Your doctor cares about you and may naturally have concerns about your decision to get your surgery done in Mexico. Explain to your doctor what you already know: that BariatricPal Hospital in Mexico offers top-quality surgery and a lifelong follow-up program. Let your doctor know that BariatricPal Hospital in Mexico: Has an American-owned and operated hospital dedicated solely to BariatricPal patients. Offers a bariatric surgeon with a perfect record of 0 fatalities after over 9,000 surgeries. Promises nutritional support for life, which is essential, but not always included with other programs. Listen to Your Doctor Your doctor may raise concerns and ask questions. Do yourself a favor and try to answer them, rather than get defensive. You should be able to justify your decision, and it is also good to have one more person getting you to think about things you otherwise might not have. Remember, your doctor’s job is to work with you to make you the healthiest, happiest you that you can be. Feel confident talking to your doctor about bariatric surgery and your decision!

It’s important to remember that you are on the same team – the team that puts you and your health first. Explain to your doctor why your decision is right for you. Here are some conversation starters and other points to make when telling your doctor that you are going to Mexico for bariatric surgery. Starting the Conversation… What do you even say to begin? Consider the following starters. Keep it positive and confident, and not defensive. “Doctor, we’ve been talking about my weight for years, and I’m ready to take charge.” “Doctor, I think you and I agree that my weight is a problem. I’ve come to a decision.” “Can we talk about these most recent lab results [or sleep apnea or arthritis or whatever it is…]? I know they’re related to my weight, and I’ve decided on my next move to get healthy.” “My diagnosis of prediabetes [or diabetes or hypertension or whatever it is…] has made me realize that I need to do something about my weight now, and I have found a good option.” “I Am Getting Bariatric Surgery Because…” Now that you have your doctor’s attention, explain your decision to get bariatric surgery. You might remind your doctor that diets haven’t worked, that you have weight-related health risks, that your weight is causing pain and interfering with daily living, and that you’ve done your research and you understand and accept the risks. Some points to include: You’ve tried dieting and exercise for years, and no plan has worked for you long-term (and if you have been with your current doctor for a while, she should know this). Your health is getting worse – you might point out any obesity-related conditions that you have, or explain about joint pain, shortness of breath, or other inconveniences. You have researched bariatric surgery, and you accept your responsibilities and risks. You believe bariatric surgery is the only solution that will allow you to control your weight for life. “By the Way, I’m Going to Mexico for My Surgery.” Your doctor cares about you and may naturally have concerns about your decision to get your surgery done in Mexico. Explain to your doctor what you already know: that BariatricPal Hospital in Mexico offers top-quality surgery and a lifelong follow-up program. Let your doctor know that BariatricPal Hospital in Mexico: Has an American-owned and operated hospital dedicated solely to BariatricPal patients. Offers a bariatric surgeon with a perfect record of 0 fatalities after over 9,000 surgeries. Promises nutritional support for life, which is essential, but not always included with other programs. Listen to Your Doctor Your doctor may raise concerns and ask questions. Do yourself a favor and try to answer them, rather than get defensive. You should be able to justify your decision, and it is also good to have one more person getting you to think about things you otherwise might not have. Remember, your doctor’s job is to work with you to make you the healthiest, happiest you that you can be. Feel confident talking to your doctor about bariatric surgery and your decision!

Skinny Starters There is sure to be food out from the second you arrive at the party. Munch on chips and dip for the minutes or hours as soon as you get there, and you will probably down more carbs and calories than you should have in a day. Instead, try munching on Protein Chips, Cheese Crisps, or any kind of cut, raw vegetables. You can up the gourmet factor by making open-faced bruschetta-like appetizers with tomatoes and feta or mozzarella on Protein Rusk Bread. Skinnier Side: Purple Cabbage Salad Try making a red, white, and blue salad using shredded purple cabbage as your “blue” base. The red can come from strawberries, and you can dot it with white pieces of tofu. Dress your coleslaw with lite Asian vinaigrette, and each serving will have over 100 calories less than regular coleslaw. High-Protein Semi-Soft Foods Side: Egg Salad WLS-Style If cabbage is a little beyond where you are after WLS, opt instead for a low-calorie version of egg salad. Use hard-boiled eggs or egg whites and the usual seasonings such as paprika, lemon juice, pepper, hot sauce, or mustard. Then, save over 100 calories per portion by using Calorie-Free Mayo instead of regular. It even comes in flavors such as Chipotle, Honey Mustard, and Ranch. Protein Centerpiece: Sugar-Free Barbeque A barbecue has the potential to yield the ideal WLS-friendly main course if you get a lean protein, but a grilling occasion can go terribly wrong, too. Consider barbecue ribs with nearly 1,000 calories, or beef patties with over half their calories from fat. Instead, try chicken breast, shrimp, or fish with calorie-free, sugar-free BBQ Sauce for a punch that is nearly pure protein. Of course, skip the bun to save more calories and carbs. Instead of buttery grilled corn, almost any grilled vegetable makes a better choice. Try eggplant, zucchini, bell peppers, asparagus tips, or mushrooms. If you want to marinate them first, use a low-fat, sugar-free option, such as balsamic vinegar or Cajun seasoning. Red, White, and Blue Dessert Aren’t those July 4 cakes decorated to look like an American flag beautiful? Here’s an idea: keep the cake intact and get your red, white, and blue dessert from a more healthful source. Try strawberries or raspberries and blueberries in creamy Vanilla Protein Pudding to get a satisfying dose of antioxidants, fiber, and protein without any added sugar. Your Independence Day barbecue can be just as celebratory as ever, but a lot healthier this year with some planning. Look for the high-protein, low-carb choices, but make sure they have the flavors you love, because loving life is part of being healthy!

Here’s a no-brainer: You get weight loss surgery to lose weight. You qualify based on your BMI, and you watch the number on the scale decrease, sometimes by leaps and bounds, and sometimes painfully slowly. Any “successful” Weight Loss Surgery patient will tell you that weight loss is only one measure of success. There are many other ways to win, so keep your eyes out. Recognizing your non-scale victories (NSVs) will keep you motivated and let you get the most you can out of WLS. Here are just a few ways you know you are winning. 1. Your clothes fit (or don’t fit). You fit into clothes you “outgrew” on the way up, and your pre-WLS clothes are so big they are falling off. Better yet may be the feeling you have when your wedding ring fits again or you can slip into your high school prom dress again. 2. You are happy to go to the doctor. After years of bad news about your health, ranging from vague warnings (“You can get heart disease because of your weight.”) to scares (“You will be lucky if you live to see your children graduate from high school.”), things are different. You may get good news, such as being able to reduce your medications and seeing your numbers improve. 3. You like other activities besides eating. You will know success when you treasure your morning walk more than doughnuts, you want to focus on the movie without a tub of popcorn, and you are happy to talk to your friends instead of eating fast enough to serve yourself second helpings at dinner. It is a good feeling when you realize that the thing you will enjoy most about your granddaughter's birthday party is seeing her open her presents, not tasting her birthday cake. 4. Shopping is fun. You can go to regular stores, see a nice selection of fashionable clothes, and try them on without cringing when you look in the mirror. Plus, you have the energy to enjoy the experience. 5. It’s fun to focus on yourself. For some, getting a massage or going to the hairdresser can be a reminder of how unhappy you are in your body. You know WLS is working if you find yourself enjoying these activities again instead of avoiding them because of poor body image. Going to the doctor can also be embarrassing when you are overweight if you know that your health concerns are caused by your extra weight. 6. You do what you want to do. You make your plans based on your schedule and desire rather than which venue has the biggest seats and bathroom stalls. The size of booths at restaurants, the width of airplane seats, and weight limits at amusement parks become less important than the menu choices, the cost of the airfare, and who your favorite cartoon characters are. 7. You are bigger. You may be shrinking physically, but your personality is bigger. You no longer try to hide. You are confident in stating your opinions and being yourself, even if that means standing out a bit from the rest of the group. You have a voice, and you are prepared to use it.

I believe it’s supposed to be a replacement.

I was able to get you some more information about TruCal from the manufacturer. TruCal is derived from Milk, removing water, sugars (lactose), fats leaving just the minerals. TruCal contains braid array of minerals for bone health such as calcium, phosphate, magnesium, zinc etc. calcium citrate only has calcium TruCal Absorbs better than citrate based off of clinical study. Clinical study shows that TruCal has better absorption compared to that of calcium carbonate. Calcium Citrate and Carbonate appear to have the same levels of absorption when taken with foods. Clinical study shows dosages are taken with food. Spec sheet shows that absorbs well in a more even pH level stomach (low acidity). See attached for a TruCal presentation as well as Nutrition information.

I don't think this is the same Trucal as the one used in the ProCare supplements.

This is a great question! I don't think there have been studies comparing TruCal calcium vs Calcium Citrate. The only study I've come across is one comparing TruCal to calcium carbonate (attached.) It seems to be a very good source of calcium IMO. I'm a little biased since we sell all ProCare Health products in the BariatricPal Store. I personally LOVE and use their Sea Salt Caramel calcium chews. trucal_article_2.pdf

I just heard the same. That's a real shame!

We'd like to welcome Bari Life vitamins to the BariatricPal Store! Bari Life aims to provide the highest quality bariatric vitamins to make life after surgery more manageable. Clinically proven, patients taking Bari Life supplements are significantly less likely to develop deficiencies and more likely to succeed in their new life after bariatric surgery. Bari Life bariatric vitamins are designed specifically for gastric bypass, vertical sleeve, duodenal switch, and lap-band patients.

Forum usage and the way our members use our forums have changed a lot over the years. We used to have sub forums that were based on age. They stopped being used a lot over the last few years. We’ve done away with using many sub forums. You’re welcome to start a new topic.

Summer vacation is a highlight of the year. It could be your chance to spend time with friends or family and get away from the stresses of your daily routine. While you may be looking forward to your vacation, keep in mind that it offers opportunities for weight loss success and backsliding. Here is a checklist that can help weight loss surgery pre-op and post-op patients stay on track during vacation. Essentials to Pack After packing your clothes and toiletries, make sure you pack some items that will make your plan easier to follow. Protein foods – such as Protein Chips and Protein Cookies for snacks. Protein Bars and Shakes. Workout clothes and good shoes. Your headphones and your playlists if you normally listen to music while working out. Portion control aids, such as compact Portion Control Rings. Planning for Exercise Myth: You cannot exercise well when you are on vacation away from home. Fact: Your vacation may offer many opportunities to get active. It is true that you will be out of your regular routine and will have to work in activity a little differently than at home. Excuses end here. While on vacation, you can: Walk to explore the town or beach. Use your hotel’s fitness center or pool. Take a surfing, kayaking, or other class – many tourist destinations have them. You do not have to work out alone, although that works, too. Ask your travel companions to join you on hikes or walks to explore, or hang out with any kids in your group – you are sure to burn quite a few calories if you swim with them or join in their games of volleyball or tag. Hotel Breakfasts – Starting the Day off Right Hotel breakfasts can range from the simple to the expansive and are often all-you-can-eat. Change it to, “all-you-should-eat,” and you’re already making progress towards starting the day off right. Go right past the doughnuts, muffins, waffle-making machine, and danishes. You can look for some better options and helpful modifications if your hotel has a continental breakfast. Fat-free yogurt. Fresh fruit. Unsweetened whole-grain cereal or plain oatmeal. Ham instead of bacon. Hard-boiled egg whites. If you are not sure that your hotel will have healthy breakfast options, just bring your own. You can easily pack enough Protein Bars and Protein Shakes for breakfast. Protein Oatmeal is another option since you can make it with hot water from the hotel. Restaurants 101: Review Eating out on vacation is not much different than eating out while at home. You probably already know the rules: the goal is to get some protein and fiber, without too many calories or grams of carbohydrates. Simple? Maybe. It can be easier in the U.S. if you are familiar with menus, but you can probably do okay in foreign countries with even a small amount of communication. Look for: Grilled or plain baked fish, shrimp, or chicken. Take the skin off yourself if necessary. Cooked vegetables without sauce. Salads with dressing on the side. If the menu does not include foods you can eat, do not be shy about asking. Be clear about what you need. You can ask for a plain piece of chicken or fish with some steamed or grilled vegetables or a side salad. Or, you can point to a menu item and ask for it without sauce and with vegetables instead of the standard sides such as potatoes or rice. No matter what the restaurant serves, you can always eat less, chew more times, and bring your own snacks. Tracking Tools Vacation can be an escape from technology and daily routine, but spending a few minutes of each day to track your food and activity can keep you from straying from your plan. Use your favorite app or, if you are going to be completely offline, take an old-fashioned notebook and a pen to jot notes each day. First and foremost, enjoy your summer vacation! Recharge and recover…and if you can, stay healthy during it. You will feel even better when you get back and gain confidence that you can stick to your plan no matter where you are.

Happy Independence Day – and happy weight loss noshing! There is no question that a July 4 celebration can be filled with diet disasters, but it can also be filled with delicious weight loss-friendly fare, too. Here are some ideas that can help you enjoy the cookout while you stay on your low-carb, high-protein diet. Bonus if you can get some red, white, and blue foods while you are at it! Skinny Starters There is sure to be food out from the second you arrive at the party. Munch on chips and dip for the minutes or hours as soon as you get there, and you will probably down more carbs and calories than you should have in a day. Instead, try munching on Protein Chips, Cheese Crisps, or any kind of cut, raw vegetables. You can up the gourmet factor by making open-faced bruschetta-like appetizers with tomatoes and feta or mozzarella on Protein Rusk Bread. Skinnier Side: Purple Cabbage Salad Try making a red, white, and blue salad using shredded purple cabbage as your “blue” base. The red can come from strawberries, and you can dot it with white pieces of tofu. Dress your coleslaw with lite Asian vinaigrette, and each serving will have over 100 calories less than regular coleslaw. High-Protein Semi-Soft Foods Side: Egg Salad WLS-Style If cabbage is a little beyond where you are after WLS, opt instead for a low-calorie version of egg salad. Use hard-boiled eggs or egg whites and the usual seasonings such as paprika, lemon juice, pepper, hot sauce, or mustard. Then, save over 100 calories per portion by using Calorie-Free Mayo instead of regular. It even comes in flavors such as Chipotle, Honey Mustard, and Ranch. Protein Centerpiece: Sugar-Free Barbeque A barbecue has the potential to yield the ideal WLS-friendly main course if you get a lean protein, but a grilling occasion can go terribly wrong, too. Consider barbecue ribs with nearly 1,000 calories, or beef patties with over half their calories from fat. Instead, try chicken breast, shrimp, or fish with calorie-free, sugar-free BBQ Sauce for a punch that is nearly pure protein. Of course, skip the bun to save more calories and carbs. Instead of buttery grilled corn, almost any grilled vegetable makes a better choice. Try eggplant, zucchini, bell peppers, asparagus tips, or mushrooms. If you want to marinate them first, use a low-fat, sugar-free option, such as balsamic vinegar or Cajun seasoning. Red, White, and Blue Dessert Aren’t those July 4 cakes decorated to look like an American flag beautiful? Here’s an idea: keep the cake intact and get your red, white, and blue dessert from a more healthful source. Try strawberries or raspberries and blueberries in creamy Vanilla Protein Pudding to get a satisfying dose of antioxidants, fiber, and protein without any added sugar. Your Independence Day barbecue can be just as celebratory as ever, but a lot healthier this year with some planning. Look for the high-protein, low-carb choices, but make sure they have the flavors you love, because loving life is part of being healthy!

You knew losing weight after would require WLS work. Your surgeon almost certainly gave you your post-op diet progression menus and long-term meal plans for weight loss and maintenance. Still, there may be a few things that nobody told you before WLS about food, hunger, and diets. You’re Starving, or Not For some WLS patients, hunger goes away. For others, hunger is reduced enough so that you can keep it in check, even if you were constantly hungry before WLS. Some patients, though, still need to fight hunger. It is still a struggle to pass up certain foods and to keep portions small. Your Head Gets Hungry “Head hunger” is when you think you are hungry, but you are really just bored, the food looks good, or you feel like eating for some other reason. It is important to learn to recognize head hunger so that you know when it is not time to eat, but it is also important to realize that it may not be time to eat every time you are physically hungry. That is because you are losing weight, which means you are eating less than you burn, which means…your body is hungry. Pizza and Ice Cream Taste Great Often, your sense of taste changes after weight loss surgery. You may be one of the lucky patients who stops loving junk food. Pizza and French fries may be too greasy and salty for your new taste buds, and ice cream and muffins may be too sweet. On the other hand, your taste buds may be just as enamored with the food groups of sweet, salty, starchy, and greasy. You may need to work just as hard as you did pre-op to keep pizza, ice cream, fried chicken, and bagels from overwhelming your diet. Salads May Not Work Your game plan for weight loss may include a huge salad once or twice a day. It is filling, healthy, and low-calorie – the perfect weight loss combo. The problem is that many weight loss surgery patients can no longer stomach salads for months or longer after surgery. Instead of lettuce, a protein, and some dressing, consider building your meals with cooked vegetables, a protein, and a small amount of healthy fat such as avocado or peanut butter. Creativity Is the Name of the Game Many other healthy foods may be off-limits because your tastes change or they are too stringy or they make you sick. You will have to be flexible to find healthy substitutes for them. Here are some common trouble foods and some alternatives. Popcorn: try Protein Cereal as a quick snack. Celery: opt for Bean Crisps Lean beef and poultry: try fish, veggie burgers and other soy and bean products, and lentils. Cheese: try peanut butter or hummus. The good news is that most WLS patients tend not to develop aversions to vegetables, so pile your plate high! What Happened to Water? Water is the one calorie-free and free from cost food that is actually a nutrient…and it may have tasted great before surgery. Afterwards, not so much. Some patients have trouble drinking plain water after surgery. It just does not taste good anymore. Now that diet soft drinks and carbonated flavored water are off limits, you have fewer choices for hydration – but they are there. Flavored water without bubbles. Decaffeinated low-acid coffee and tea. Ice water with lemon or lime. Malnutrition Happens Malnourishment may be far from your mind when your goal is weight loss, but it happens quite often. It can be a deficiency of protein, but also of vitamins and minerals. You will have to get enough protein every day and take your nutritional supplements every day, probably for life. Sit Near the Bathroom You just never know when you may need one when you sit down to eat a meal. Dumping syndrome strikes fast and without warning. By the way, you also cannot predict how full you will get and when you will be able to finish your entire plate. You can make your weight loss surgery journey a tad easier by aware of what to expect, and there may be a few things your doctor does not tell you about.

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