Alex Brecher

BariatricPal Newsletter #outlook a {padding:0;} body{width:100% !important; -webkit-text-size-adjust:100%; -ms-text-size-adjust:100%; margin:0; padding:0;} .ExternalClass {width:100%;} .ExternalClass, .ExternalClass p, .ExternalClass span, .ExternalClass font, .ExternalClass td, .ExternalClass div {line-height: 100%;} #backgroundTable {margin:0; padding:0; width:100% !important; line-height: 100% !important;} img {outline:none; text-decoration:none; -ms-interpolation-mode: bicubic;} a img {border:none;} .image_fix {display:block;} p {margin: 1em 0;} h1 { color: white !important; } h2, h3, h4, h5, h6 {color: #333333 !important;} h1 a:active, h2 a:active, h3 a:active, h4 a:active, h5 a:active, h6 a:active { color: red !important; } h1 a:visited, h2 a:visited, h3 a:visited, h4 a:visited, h5 a:visited, h6 a:visited { color: purple !important; } table td {border-collapse: collapse;} table { border-collapse:collapse; mso-table-lspace:0pt; mso-table-rspace:0pt; } a {color: #4a8aca;} /* Unhides cells that we set to hide in the HTML in case the client doesn't support style properly */ *[class~=hidePhone] { display : block !important; width : auto !important; max-height: inherit !important; overflow : visible !important; float : none !important; } *[class~=hidePhone][width="30"] { width: 30px !important; } *[class~=hidePhone][width="40"] { width: 40px !important; } td[class~=hidePhone] { display: table-cell !important; } @media only screen and (max-device-width: 480px) { a[href^="tel"], a[href^="sms"] { text-decoration: none; color: blue; pointer-events: none; cursor: default; } .mobile_link a[href^="tel"], .mobile_link a[href^="sms"] { text-decoration: default; color: orange !important; pointer-events: auto; cursor: default; } #userPhoto, .hidePhone, *[class~=hidePhone], td[class~=hidePhone] { display: none !important; } .responsive_table > tr > td, .responsive_table > tbody > tr > td, .responsive_table > tr, .responsive_table > tbody > tr { display: block; text-align: left; } html[dir="rtl"] .responsive_table > tr > td, html[dir="rtl"] .responsive_table > tbody > tr > td, html[dir="rtl"] .responsive_table > tr, html[dir="rtl"] .responsive_table > tbody > tr { text-align: right; } .responsive_row { margin-bottom: 10px; } .responsive_fullwidth { width: 100% !important; } } @media only screen and (min-device-width: 768px) and (max-device-width: 1024px) { a[href^="tel"], a[href^="sms"] { text-decoration: none; color: blue; pointer-events: none; cursor: default; } .mobile_link a[href^="tel"], .mobile_link a[href^="sms"] { text-decoration: default; color: orange !important; pointer-events: auto; cursor: default; } Store Forums Magazine Activity Hey BariatricPal Members! It’s “Back to School” time! Whether you have kids around, you are a student yourself, or you have nothing to do with schools, you cannot help but notice the season changing, even if all you see is an increase in traffic. Summer is ending, and that means it is the perfect time to get back to those weight loss goals if you strayed a little. This newsletter may be able to help. Here is the run-down. • Quick WLS-Friendly Dinners the Whole Family Can Love • Renewed Focus in the Fall • Holding Your Head High We’re always happy to see you around on the BariatricPal Forums. Come to share a victory, get some motivation, or meet a weight loss friend – or several! Can’t wait to see you there. Sincerely, Alex Brecher Founder, BariatricPal Quick WLS-Friendly Dinners the Whole Family Can Love Autumn can hit hard if you were lucky enough to have a summer that was a little slower paced than the rest of the year. If your summer was just as hectic as the rest of the year, you could probably use any short-cut you can get to save time and energy. You may not have time to cook separate meals for yourself and your family, but that does not mean you have to go off your bariatric diet. These strategies can help you keep losing weight and satisfy your family as you get a nutritious meal on the table quickly. Try a Bar Serve the components buffet-style, and everyone can help themselves. Include your family’s favorites and the protein and veggies you need, and nobody will even notice how diligent you are being. These are some ideas. • Taco bar with seasoned lean ground turkey or beef, shredded lettuce and chopped tomatoes, salsa, and low-fat cheese for yourself, with taco shells or burritos and sour cream for the others. • Pizza bar with marinara sauce, low-fat mozzarella, chicken or anchovies, and chopped veggies for yourself, with ready-to-bake crust and pepperoni for the others. You can make your pizza on a portabello mushroom or cauliflower crust. • Baked potato bar with diced all-natural ham, chopped broccoli or other chopped veggies, cooked mushrooms, avocado, and non-fat sour cream. The kids might want cheese sauce and bacon. ust skip the potato for yourself and pile your toppings on a large lettuce leaf. • Pasta bar with tomato sauce, low-carb Protein Pasta, veggies, and turkey meatballs, with whole-grain pasta for the family. Set Some Aside Oftentimes, the extra calories come during the cooking as you add fat to cook, or you blend your ingredients with carbs or creamy sauces. Head off trouble by setting aside some of the ingredients before you make your finished product. For example, fix yourself a plate of green beans and canned tuna before you add the noodles, pasta, and cream of mushroom soup to make green bean tuna noodle casserole, or take a scoop each of fat-free refried beans and ground turkey before finishing off the cheesy Mexican casserole with rice. Add and Subtract A component or two could make the difference between a healthy, bariatric-friendly meal, and a meal that you will regret. You can always plan a meal that works for you – say, chicken and cauliflower – and serve it to the others after you add the fixings to make it a complete meal for the others – say mashed potatoes and cheese sauce. Or, subtract a component for yourself, such as taking the filling out of the tortilla when you have fajitas. Renewed Focus in the Fall Any time there is a change in the seasons, it is a good time to reevaluate your weight loss surgery journey. As summer draws to a close, think about how you did over the past few months and where you can improve. Here are a couple major areas. Get Over the Stall Stalls happen, no matter how “good” you are. Sometimes, it is a question of waiting them out. If the stall drags on too long, though, you may need to change things up to get some results. • Start logging your food again if you stopped. • Get back into the exercise routine, or add a new kind of workout. • Hold yourself accountable by posting updates on your BariatricPal Blog. • Check out the BariatricPal “Back on Track” Forums to get ideas from other members. Make Yourself a Priority Kids. School. Work. Housekeeping. Relationships. Where do you fall in the list of priorities? Hopefully, you are putting yourself right at the top. It is not only because you deserve it. It is also because you can do better for everyone else when you are healthy. There should be no guilt associated with taking care of yourself. What does it mean to make yourself a priority? The answer is different for each person, but these could be some of the ways you put yourself first. • Scheduling your bariatric surgery, even though it means you will not be able to run household errands for a couple weeks. • Taking time to make your own healthy food on the weekend instead of watching the ballgame all afternoon. • Saying, “No!” to situations that are not healthy for you, such as eating out too often or staying up late so you cannot get up early to work out in the morning. • Getting rid of the junk in the kitchen and asking your family members to eat their unhealthy foods or throw away the leftovers so you are not tempted. Holding Your Head High Weight loss surgery is hard enough when you consider your own part in it. You prep for surgery, you undergo surgery, you follow the post-op diet, and you make the lifestyle changes that can carry you to goal weight and maintenance. To make it even harder, there can be guilt or shame attached to WLS. Do not let it drag you down! A common negative feeling comes from the perception from others that you are cheating by using WLS as a weight loss tool. Explain how hard your journey is to those who will listen, and ignore those who will not listen. They are not worth your breath, and they certainly are not worth interrupting your WLS for. You know how hard you are working, and that’s all that matters. Be proud of yourself every step of the way. Surgery takes bravery and preparation. Weight loss takes dedication and strength. You are a role model for anyone who is trying to make a difference in their own lives, and for anyone who is taking on a long journey with a far-off goal. Never forget that. Regardless of where you are in your weight loss surgery journey, or whether you are riding a high or struggling with a low, BariatricPal is here to help. Come for support, information, and encouragement, and stay because you’re hooked! Stop paying for nutritional supplements! Check your insurance eligibility now! If you no longer wish to receive this newsletter, please click *|unsubscribe|* or to unsubscribe from ALL BariatricPal E-Mail Click Here.

Kay’s Naturals Protein Pass the Peas is a new Non-GMO product with a delicious taste that you are going to have a hard time putting down. I know I sure did!! There’s a lot that’s unpredictable about the weight loss surgery journey, but one thing's certain: it’s a lot easier to lose weight when you have delicious snacks like Kay’s Naturals Pass the Peas on hand. They’re high in protein and fiber to tide you over until the next meal. Stash a pack in your gym bag, in the car, or at work for on-the-go bariatric nutrition anytime. The Kay's Naturals "Pass the Peas" Chickpea Protein Snack Variety Pack are available in 3 flavors and come in 4oz bags: Smoky BBQ Dill Pickle Maple Bacon They're also available in a 3-flavor sampler variety pack. Kay’s Naturals Protein Pass the Peas are one of the best healthy snacks I've tasted thus far in 2017. Product Highlights: 6g non-GMO protein per 28g serving Only 80 calories per 28g serving Only 1g Sugar per 28g serving No trans fat Kosher

What are your average results? You want a competent surgeon, and a quick way to evaluate one is on results. Ask what the surgeon’s patients’ average weight loss is after 1 year, 5 years, and even 10 years (if possible) after the procedure, and compare that to national averages. Also ask about complications and feel free to be specific, such asking what the chances of infections or strictures. Make sure you ask how many patients the surgeon is considering in these averages; you want a seasoned surgeon. What kind of surgery do you recommend for me, and why? Ask your surgeon this question whether or not you have a specific type of surgery in mind. If you have one type of surgery in mind and your surgeon recommends a different one, ask why? There may be health benefits, safety risks, or lifestyle factors that you had not considered. However, some surgeons used to doing one particular kind of surgery and recommend it simply because they are more experienced at it. You want to be sure you and your surgeon can come to an agreement on which type of surgery is safest and likely most effective for you. You want to have a surgeon who is experienced with your type of surgery, and who also offers it to you because it is the best one for you. The decision should take into consideration factors such as: Amount of weight to lose. Reason(s) why you have had trouble losing weight in the past. Current health issues and concerns. What does your nutritional support include? The nutritional support that surgeons offer varies greatly. Some surgeons may hand you nothing more than a pre-op meal plan and post-op guidelines, while others may provide comprehensive support for months or over a year post-op. These are some aspects to ask about. Regularly scheduled appointments with a nutritionist or dietitian. Access to a nutritionist or dietitian when you have questions. Food lists and meal plans for each stage of the pre-op and post-op diets. Suggestions for helpful products, such as protein shakes and bariatric vitamins. How your nutrient levels will be monitored to prevent deficiency. You need to know what you are getting into before committing to surgery with that surgeon. Consider your own needs and preferences, too; some patients enjoy the freedom of a minimal meal plan so they can do their own research, while others do better with more support and less wiggle room. Can you describe your aftercare program aside from nutritional support? Research shows that increased support after weight loss surgery leads to better weight loss. Ask your surgeon about factors such as: Assistance starting and maintaining a safe exercise program. Routine psychological help plus what happens if you face common problems such as depression or replacement addictions. Support group meeting opportunities and requirements. What to do if you have a problem – whom to contact. Weight loss surgery is a whole new game. Your post-op success will depend on planning, and you can get started now. Maximize your time with the surgeon and get the answers you need during your consultation.

I'd love to know which Weight Loss Surgery YouTuber's you watch and which weight loss surgery blogs you read? Please include links, thanks! Sent from my iPhone using the BariatricPal App

BariatricPal Newsletter #outlook a {padding:0;} body{width:100% !important; -webkit-text-size-adjust:100%; -ms-text-size-adjust:100%; margin:0; padding:0;} .ExternalClass {width:100%;} .ExternalClass, .ExternalClass p, .ExternalClass span, .ExternalClass font, .ExternalClass td, .ExternalClass div {line-height: 100%;} #backgroundTable {margin:0; padding:0; width:100% !important; line-height: 100% !important;} img {outline:none; text-decoration:none; -ms-interpolation-mode: bicubic;} a img {border:none;} .image_fix {display:block;} p {margin: 1em 0;} h1 { color: white !important; } h2, h3, h4, h5, h6 {color: #333333 !important;} h1 a:active, h2 a:active, h3 a:active, h4 a:active, h5 a:active, h6 a:active { color: red !important; } h1 a:visited, h2 a:visited, h3 a:visited, h4 a:visited, h5 a:visited, h6 a:visited { color: purple !important; } table td {border-collapse: collapse;} table { border-collapse:collapse; mso-table-lspace:0pt; mso-table-rspace:0pt; } a {color: #4a8aca;} /* Unhides cells that we set to hide in the HTML in case the client doesn't support style properly */ *[class~=hidePhone] { display : block !important; width : auto !important; max-height: inherit !important; overflow : visible !important; float : none !important; } *[class~=hidePhone][width="30"] { width: 30px !important; } *[class~=hidePhone][width="40"] { width: 40px !important; } td[class~=hidePhone] { display: table-cell !important; } @media only screen and (max-device-width: 480px) { a[href^="tel"], a[href^="sms"] { text-decoration: none; color: blue; pointer-events: none; cursor: default; } .mobile_link a[href^="tel"], .mobile_link a[href^="sms"] { text-decoration: default; color: orange !important; pointer-events: auto; cursor: default; } #userPhoto, .hidePhone, *[class~=hidePhone], td[class~=hidePhone] { display: none !important; } .responsive_table > tr > td, .responsive_table > tbody > tr > td, .responsive_table > tr, .responsive_table > tbody > tr { display: block; text-align: left; } html[dir="rtl"] .responsive_table > tr > td, html[dir="rtl"] .responsive_table > tbody > tr > td, html[dir="rtl"] .responsive_table > tr, html[dir="rtl"] .responsive_table > tbody > tr { text-align: right; } .responsive_row { margin-bottom: 10px; } .responsive_fullwidth { width: 100% !important; } } @media only screen and (min-device-width: 768px) and (max-device-width: 1024px) { a[href^="tel"], a[href^="sms"] { text-decoration: none; color: blue; pointer-events: none; cursor: default; } .mobile_link a[href^="tel"], .mobile_link a[href^="sms"] { text-decoration: default; color: orange !important; pointer-events: auto; cursor: default; } Store Forums Magazine Activity Hey BariatricPal Members! I hope your summer is going well and you are finding ways to stay cool while you pursue your weight loss/maintenance and health goals! It can be hard to stay focused during the summer season if you have vacation plans, your kids are out of school, or the world just seems more relaxed, but maybe this newsletter can help. This is the run-down. • Balancing Act: Long-Term View versus Weight Loss Urgency • Summer Refreshment: Delicious and Nutritious • Get the Scoop in BariatricPal’s WLS Magazine! Enjoy the newsletter, and maybe you will take one or two ideas from it to make your weight loss surgery journey easier or more fun. To that end, we also hope you will logon to the BariatricPal Forums for more ideas and inspiration. Thanks as always for your support! Sincerely, Alex Brecher Founder, BariatricPal WLS Balancing Act: Long-Term View versus Weight Loss Urgency Weight loss surgery is a life-time commitment. You have probably heard that a million times before, and hopefully you believe it. Now, take a second to think about how you are using that information. Are you using it to help you lose the most weight possible and to keep it off? Or are you using it as an excuse to delay taking action? Slow and Steady It is absolutely true that slow and steady wins the race. To begin with, do not jump into WLS before you are ready. Consider your options carefully, from whether you want WLS to which kind is best for you to whom you want as your surgeon. Then plan your surgery date at a time when you can take some time away from work and prepare your home and kitchen for recovery and the post-op diet. Once you’ve committed to weight loss, you’ll need to make serious changes, but they will only work long-term if they are sustainable. You will not be able to avoid all sugar for the rest of your life, and you probably cannot commit to an hour of exercise every day if you have never been a big exerciser. Stalls will happen, and you will make mistakes. Take a long-term view, and you will realize that these setbacks are nothing compared to the big picture. Today Is the Day On the other hand…carpe diem! You may have the rest of your life to lose weight, but that is no excuse to delay taking action. How many years have you postponed that healthy choice: a first phone call to a surgeon, or giving up your lunch-time trip through the drive-through? How many months has it been since you dared to step on the scale? How many weeks has it been since you lost weight? Start today, and it can be the first day of the rest of your healthiest life. Summer Refreshment: Delicious and Nutritious! Summer is a welcome break for some, and a three-month sweat-bath for others. Love it or hate it, though, it is here, so you might as well thrive. As a WLS patient or pre-op patient, thriving means losing weight and staying healthy – and in the heat of summer, staying healthy largely depends on staying hydrated. Here are a few ideas for getting your fluids, staying on the weight loss path, and getting to enjoy a few summer treats along the way. Cold Drinks for Hydration Water can actually taste pretty good, especially when you are hot, thirsty, and sweaty. Sometimes, though, it does not taste so good. You might have never been a water drinker, or weight loss surgery might have changed your taste buds so plain water is no longer a favorite. That’s okay. There are plenty of alternatives that are calorie-free or low-calorie and refreshing. • Flavor enhancers, with or without extras such as vitamins or electrolytes. • Iced tea, plain or with additions such as lemon or orange, mint leaves, or even a little unsweetened almond milk for a creamier but still low-calorie drink. Just make sure you choose decaf versions of tea. • Flavored water - noncarbonated, of course. You can work towards getting your 64 or more daily ounces by having a pitcher in the fridge for whenever you need it, plus carrying around a bottle filled with your favorite drink. You can also carry around a bottle that you fill with water and add flavor enhancer drops to whenever you are ready. Magic Moment: Swap Protein for Sugar Summer treats are not really known for being good for weight loss. Ice cream comes to mind (think: up to 300 calories for a half-cup, or 500 or more for a good-sized cone from a scoop shop), as do blueberry and peach pie (got room for 500 calories and 60 grams of carbs?) and smoothies (nothing like drinking 1,000 calories and 140 grams of carbs from a healthy-sounding fruit concoction). But wait! You do not need to say a painful goodbye to summer treats. You do not even have to give up your social engagements. Just swap protein for sugar while keeping some of your favorite flavors. Here are a few examples. • Protein Smoothies with up to 15 grams of protein and a minimum of sugar and carbs. Make them anywhere by taking a single-serve powder packet with you and stirring it into your water, milk, almond milk or other beverage on the spot. Enjoy the taste of berries, yogurt, bananas, and more. • Peach Mango Cooler with only two ingredients and a load of flavor. • Swiss Chocolate Root Beer Float, which tastes as good as it sounds, delivers satisfying protein, and has nowhere near the sugar you might expect. • Chocolate Peanut Butter Cup Shake, which kind of speaks for itself. Check out our other Recipes for great-tasting and healthy refreshing ideas. BariatricPal WLS Magazine! BariatricPal is a community of weight loss surgery pre-op and post-op patients who are here for information and encouragement, but there is more to discover! You may visit BariatricPal for the discussion forums, but there is a whole other section you can enjoy: the WLS Magazine. Straight from the Experts Our contributors know what they are talking about. • Registered dietitians (RD) who know what to eat, what not to eat, and how to approach eating in a healthy way. • Successful bariatric surgery patients who are now inspiring others through writing, speaking, personal training, and life coaching. • Clinical psychologists who can help you win the mental games and keep an eye out for pitfalls such as depression and replacement addictions. • Bariatric surgeons who know, well, pretty much everything about prep and recovery. Answers to Burning Questions… Some of the articles are on topics you might be wondering about or are worried about. They might be on the pre-op or post-op diet, getting ready for your pre-op consult or surgery, or getting in your exercise. Every WLS patient wants to avoid Weight Regain, so make sure you know the signs! Other recent articles in the WLS Magazine are on Chia and Hemp, and Finding the Light Within so you can be your own best guiding light in your journey. …And Questions That Come Up Out of the Blue What should you do when you are lying awake in the middle of the night and you suddenly decide you want to exercise tomorrow? Read how to get started with Exercise at Any Level in the magazine! When you are at the Farmer’s Market and you are tempted by the berries, check out The Benefits and Uses of Berries for WLS Patients using the BariatricPal app! Or if you find yourself at a summer party, make sure you stay on track with your diet with some tips in an article on Navigating Your Summer Social Calendar. Whether you have burning questions or you want to browse, come by BariatricPal today! Check out the WLS Magazine, join the chit-chat on the forums, and spruce up your profile! Thanks for sharing your summer with us! Stop paying for nutritional supplements! Check your insurance eligibility now! If you no longer wish to receive this newsletter, please click *|unsubscribe|* or to unsubscribe from ALL BariatricPal E-Mail Click Here.

We're highly contemplating carrying the full line of Slimpressions body shapewear in the BariatricPal Store. I'm curious if any of our members have had experience using or wearing their products? How do they compare to Spanx? Why would you purchase Slimpressions over Spanx or other shapewear available in Walmart? Any feedback or information you can share with me would be greatly appreciated!

It took us a year but we now carry the entire line of Slimpressions Shapewear products in the BariatricPal Store. You can view them by clicking here .

Make any water bottle "Smart"! Ever have a water bottle nearby but forget to actually use it? Keeping your daily water drinking goals just got a little easier with Ulla! Choose your favorite color, strap it onto your water bottle and get water break reminders all day long. It's the perfect little tool to help you keep on track and hydrated ... the smart way! Available in 7 colors at the BariatricPal Store !

How do you know which type of weight loss surgery (WLS) is best for you? Part 1 of this series explored some of the factors to consider; here are a few more! Reversibility Each Weight Loss Surgery (WLS) type is designed to be permanent. However, the Adjustable Gastric Band (AGB) is fully reversible if necessary since the surgeon can remove the band from around your stomach. The Gastric Bypass (RNY) can be reversed, although the procedure is more complicated. The Gastric Sleeve (VSG) is absolutely irreversible since it involves removing most of your stomach from your body. Because of its reversibility, the AGB may be the choice for some younger patients or for those who do not want to take a dramatic step that affects their actual body parts. Invasiveness and Recovery The AGB is least invasive and has the shortest recovery time. It can even be an outpatient procedure, and you could get back to work in a week. This might be the only realistic option if you have very little sick leave available or you do not want to tell work colleagues about your surgery. The RNY and VSG are inpatient and require longer recovery times Safety: Complications and Side Effects Some risks of the AGB are band slippage or leakage, or erosion of the band. You could have vomiting or reflux if your band is displaced or filled too tight. Since the band can be removed, most of the complications can be stopped by emptying or removing the band. The VSG has a higher rate of complications than the band. They can include leakage at the suture site. Nearly a quarter of RNY patients have complications of some sort, with more serious ones including staple line separation or leaks. You might opt for the AGB if you have a lower BMI without many health issues, or you might be more willing to take on RNY risks if your BMI is higher and you are more concerned about obesity-related issues such as diabetes. The risk for nutritional deficiencies is higher with RNY and VSG. You can greatly lower your risk by taking the appropriate nutritional supplements, but you need to be prepared to take your bariatric vitamins for life. The effects of vitamin and mineral deficiencies can include osteoporosis, anemia, and nerve damage. A Sweet Tooth and Dumping Syndrome What are you looking to get out of your WLS? If all you need is help with portion control, AGB may be for you. It only helps with portion control, and it is up to you to make healthy food choices. On the other hand, the gastric bypass is best if you are looking for a tool to help you avoid sweets. That is because of the malabsorptive nature of RNY. With RNY, your food passes through the lower part of your small intestine with less digestion than it would before surgery. Sugars that get to your small intestine can give you symptoms of dumping syndrome, including weakness, extreme fullness, diarrhea, nausea, and vomiting. Foods that cause dumping syndrome tend to be sugary and high-carb foods, such as candy, soft drinks, cakes, and pastries. Dairy and alcohol can also cause problems. Most patients who get RNY have dumping syndrome at some point. Dumping syndrome can be beneficial because it gives you extra motivation to eat right – you know that if you grab that brownie, you may be headed for hours of misery! That can be a good reason to choose RNY. However, if the thought of dumping syndrome scares you, RNY is not for you! There are many factors to consider as you choose your WLS type, but keep in mind that the decision is individual. You need to choose the WLS type that will work for you, even if it is not the one that worked for someone else. The decision is something to make after one or more serious conversations with your surgeon.

Reversibility Each Weight Loss Surgery (WLS) type is designed to be permanent. However, the Adjustable Gastric Band (AGB) is fully reversible if necessary since the surgeon can remove the band from around your stomach. The Gastric Bypass (RNY) can be reversed, although the procedure is more complicated. The Gastric Sleeve (VSG) is absolutely irreversible since it involves removing most of your stomach from your body. Because of its reversibility, the AGB may be the choice for some younger patients or for those who do not want to take a dramatic step that affects their actual body parts. Invasiveness and Recovery The AGB is least invasive and has the shortest recovery time. It can even be an outpatient procedure, and you could get back to work in a week. This might be the only realistic option if you have very little sick leave available or you do not want to tell work colleagues about your surgery. The RNY and VSG are inpatient and require longer recovery times Safety: Complications and Side Effects Some risks of the AGB are band slippage or leakage, or erosion of the band. You could have vomiting or reflux if your band is displaced or filled too tight. Since the band can be removed, most of the complications can be stopped by emptying or removing the band. The VSG has a higher rate of complications than the band. They can include leakage at the suture site. Nearly a quarter of RNY patients have complications of some sort, with more serious ones including staple line separation or leaks. You might opt for the AGB if you have a lower BMI without many health issues, or you might be more willing to take on RNY risks if your BMI is higher and you are more concerned about obesity-related issues such as diabetes. The risk for nutritional deficiencies is higher with RNY and VSG. You can greatly lower your risk by taking the appropriate nutritional supplements, but you need to be prepared to take your bariatric vitamins for life. The effects of vitamin and mineral deficiencies can include osteoporosis, anemia, and nerve damage. A Sweet Tooth and Dumping Syndrome What are you looking to get out of your WLS? If all you need is help with portion control, AGB may be for you. It only helps with portion control, and it is up to you to make healthy food choices. On the other hand, the gastric bypass is best if you are looking for a tool to help you avoid sweets. That is because of the malabsorptive nature of RNY. With RNY, your food passes through the lower part of your small intestine with less digestion than it would before surgery. Sugars that get to your small intestine can give you symptoms of dumping syndrome, including weakness, extreme fullness, diarrhea, nausea, and vomiting. Foods that cause dumping syndrome tend to be sugary and high-carb foods, such as candy, soft drinks, cakes, and pastries. Dairy and alcohol can also cause problems. Most patients who get RNY have dumping syndrome at some point. Dumping syndrome can be beneficial because it gives you extra motivation to eat right – you know that if you grab that brownie, you may be headed for hours of misery! That can be a good reason to choose RNY. However, if the thought of dumping syndrome scares you, RNY is not for you! There are many factors to consider as you choose your WLS type, but keep in mind that the decision is individual. You need to choose the WLS type that will work for you, even if it is not the one that worked for someone else. The decision is something to make after one or more serious conversations with your surgeon.

Join the #obsm chat tonight at 9p est! Peer-to-Peer: The role of online support for patients with #obesity Peer-to-Peer: The role of online support for patients with obesity Support group attendance and perceived levels of social support are associated with greater post-bariatric surgery weight loss. Unfortunately, geography and time constraints can limit participation. Therefore, online forums, Facebook groups, and tweetchats can serve to provide a sense of community while overcoming these limitations. Studies show online forums can be a useful resource for information and emotional support in obesity and bariatric surgery. The formats of online support have evolved over time from listservs to established communities such as Bariatric Pal and more recently Facebook groups and tweetchats. Some users choose to post anonymously while others share their identity and blog publicly about their experiences. While these forms of online support are shown to be beneficial, physicians may not regularly endorse their use. In our next #obsm chat, we will provide a forum for patients and health care practitioners to learn from patients and their loved ones on their personal online support experiences. Our goal is to help patients and physicians understand how online support groups can complement the care of patients with obesity, those considering bariatric surgery, and post-surgical patients. We will explore the utility, benefit, and potential pitfalls of online peer-to-peer support. What is the utility of online support for patients with #obesity and those considering #bariatricsurgery? What are the cons of online support in #obesity and #BariatricSurgery? Are there pitfalls to be aware of? What are the strengths and weaknesses of the different online platforms for people with #obesity and pre- and post- #bariatricsurgery support? Should physicians recommend online support to their patients? If so, which platforms are most useful? How do you predict (or hope) online support for those with #obesity and those undergoing #bariatricsurgery will evolve? ~The #obsm chat leadership: Heather Logghe, MD, Neil Floch, MD, Amir Ghaferi, MD, MS, Babak Moein, MD, and Arghavan Salles, MD, PhD

Vitamins come in many shapes and forms. Which form of Bariatric vitamins do you prefer using after undergoing weight loss surgery?

Congratulations on deciding to get weight loss surgery or considering it. Now, what kind of WLS should you get? The ASMBS reports that the major surgery types in 2015 were the vertical gastric sleeve (VSG; 53.8% of surgeries), roux-en-Y gastric bypass (RNY; 23.1%), and adjustable gastric band (AGB; 5.7%). Each has their pros and cons, and the one that is right for you depends on many factors. Here are some to consider in the first article of a two-part series on this important decision. Speed and Amount of Weight Loss The gastric bypass (RNY) and gastric sleeve (VSG) lead to faster weight loss. The expected weight loss with VSG is 50 to 70% of excess weight within two years; RNY leads to excess weight loss of about 80% within 18 months. Usually, heavier patients look towards the VSG and RNY, while the Adjustable Gastric Band (AGB) is sometimes used for lower BMI patients. Expected excess weight loss with AGB is 50% over two years. The VSG can be the surgery of choice for heavier patients because the actual operation is a safer procedure than the RNY. However, the RNY could be better for you if you have diabetes since many patients have much better blood sugar control after the surgery. Long Term Results You may have a lower chance of keeping the weight off long-term with AGB compared to other surgeries, but that depends on several factors. You can keep the weight off if your band stays in place and if you make the commitment to continue to follow your WLS diet once you hit goal weight. The RNY has good long-term results for many patients who keep a good amount of weight off for 10 or more years. The VSG is a newer procedure and the jury is out on long-term results. How It Works: Restriction, Malabsorption, and Hormones All weight loss surgeries are “restrictive.” They restrict the amount of food you eat by making your stomach smaller so it fills up faster, with less food. The AGB does this by creating a small pouch that is separated from the larger portion of your stomach. The AGB is only restrictive, but it is the least invasive surgery type. The RNY involves the surgeon separating the lower stomach, which is restrictive because it leaves you with only the upper stomach to hold food. The RNY is also malabsorptive because it leads to nutrient malabsorption. The surgeon connects the upper portion of your stomach to the lower part of your small intestine. After RNY, food “bypasses” the upper part of your small intestine which is where a good amount of digestion and absorption typically occur. That way, less of the food you eat is absorbed, so you get fewer calories. This is a benefit if you are looking for faster weight loss. In the VSG, the surgeon removes about 75% of your stomach, leaving you with only a small tube-like “sleeve.” This is how it is restrictive. The VSG also helps you lose weight because it affects your hormones. Your stomach naturally produces a hormone called ghrelin that makes you hungry. When the surgeon takes out most of your stomach, you have less ghrelin and less hunger. The VSG may be for you if you always feel hungry. Reversibility and Flexibility versus Implanted Devices The AGB is an implanted device. That means you will have a foreign object in your body for good. Some patients do not mind this and prefer the AGB because it does not rearrange their insides. Others prefer the RNY or VSG because there is no foreign object left inside your body. However, these options involve changes to your body. The RNY rearranges your digestive system, while the VSG removes most of your stomach. Adjustability The AGB is the only WLS option that is adjustable. You can tighten (or “fill”) the band to make it more restrictive and lose more weight, or loosen it to make it more comfortable. Loosening the band can also be helpful if you need to eat more food, such as if you become pregnant, or when you approach goal weight. You are in the “green zone” when the band is tight enough for you to feel full between meals and lose weight, but not so tight that you feel side effects such as regurgitation, trouble eating solid foods, or coughing. A drawback to the adjustability of the AGB is that you need to get it adjusted in a surgeon’s office. This can be inconvenient since you need to get it filled a few weeks after surgery, and may need to adjust it a few times before you get it right. It can also be difficult to find a surgeon who can do the adjustment for you. You should always know the location of the nearest surgeon to fill or unfill your band if needed, whether pre-scheduled or in an emergency. This can be difficult if you get your band inserted far from home or even in another country. There is a lot to consider when choosing a Weight Loss Surgery type, and we will look at even more factors in Part 2 of this series!

"Research increasingly suggests that obesity is an exacerbating factor for migraine. However, it is less clear whether weight loss may help to alleviate migraine in obese individuals. The relationship between migraine and obesity is an emerging area of research interest. Some studies have found that migraineurs who suffer from obesity have more frequent and severe headaches compared to those who have normal weight. Most of the studies I have read have shown that severely obese migraineurs experience marked alleviation of headaches after significant weight reduction via bariatric surgery. After weight-loss surgery, some patients may be at risk for developing severe headaches, a study in 2014 suggests. In a small number of people, their weight loss surgery was associated with a condition known as spontaneous intracranial hypotension -- or low blood pressure in the brain." It seems that many in our community still suffer debilitating headaches and migraine, even after undergoing weight loss surgery. I recently attended the WLSFA's annual patient event in Portland, OR. There were many vendors with the usual products designed for weight loss surgery patients. This year there was a new vendor called Head-Aid with a really interesting line of innovative products that combat and treat Migraine headaches. It's all-natural and in effervescent powder form which is great for Bariatric patients since it simply mixes with water! Their products are designed to support the relief from the symptoms caused by a migraine, stress and tension headaches, headaches caused by renal dialysis and many other types of headaches. We started carrying this product in the BariatricPal Store. Click here for more info on Head-Aid line of products.

Speed and Amount of Weight Loss The gastric bypass (RNY) and gastric sleeve (VSG) lead to faster weight loss. The expected weight loss with VSG is 50 to 70% of excess weight within two years; RNY leads to excess weight loss of about 80% within 18 months. Usually, heavier patients look towards the VSG and RNY, while the Adjustable Gastric Band (AGB) is sometimes used for lower BMI patients. Expected excess weight loss with AGB is 50% over two years. The VSG can be the surgery of choice for heavier patients because the actual operation is a safer procedure than the RNY. However, the RNY could be better for you if you have diabetes since many patients have much better blood sugar control after the surgery. Long Term Results You may have a lower chance of keeping the weight off long-term with AGB compared to other surgeries, but that depends on several factors. You can keep the weight off if your band stays in place and if you make the commitment to continue to follow your WLS diet once you hit goal weight. The RNY has good long-term results for many patients who keep a good amount of weight off for 10 or more years. The VSG is a newer procedure and the jury is out on long-term results. How It Works: Restriction, Malabsorption, and Hormones All weight loss surgeries are “restrictive.” They restrict the amount of food you eat by making your stomach smaller so it fills up faster, with less food. The AGB does this by creating a small pouch that is separated from the larger portion of your stomach. The AGB is only restrictive, but it is the least invasive surgery type. The RNY involves the surgeon separating the lower stomach, which is restrictive because it leaves you with only the upper stomach to hold food. The RNY is also malabsorptive because it leads to nutrient malabsorption. The surgeon connects the upper portion of your stomach to the lower part of your small intestine. After RNY, food “bypasses” the upper part of your small intestine which is where a good amount of digestion and absorption typically occur. That way, less of the food you eat is absorbed, so you get fewer calories. This is a benefit if you are looking for faster weight loss. In the VSG, the surgeon removes about 75% of your stomach, leaving you with only a small tube-like “sleeve.” This is how it is restrictive. The VSG also helps you lose weight because it affects your hormones. Your stomach naturally produces a hormone called ghrelin that makes you hungry. When the surgeon takes out most of your stomach, you have less ghrelin and less hunger. The VSG may be for you if you always feel hungry. Reversibility and Flexibility versus Implanted Devices The AGB is an implanted device. That means you will have a foreign object in your body for good. Some patients do not mind this and prefer the AGB because it does not rearrange their insides. Others prefer the RNY or VSG because there is no foreign object left inside your body. However, these options involve changes to your body. The RNY rearranges your digestive system, while the VSG removes most of your stomach. Adjustability The AGB is the only WLS option that is adjustable. You can tighten (or “fill”) the band to make it more restrictive and lose more weight, or loosen it to make it more comfortable. Loosening the band can also be helpful if you need to eat more food, such as if you become pregnant, or when you approach goal weight. You are in the “green zone” when the band is tight enough for you to feel full between meals and lose weight, but not so tight that you feel side effects such as regurgitation, trouble eating solid foods, or coughing. A drawback to the adjustability of the AGB is that you need to get it adjusted in a surgeon’s office. This can be inconvenient since you need to get it filled a few weeks after surgery, and may need to adjust it a few times before you get it right. It can also be difficult to find a surgeon who can do the adjustment for you. You should always know the location of the nearest surgeon to fill or unfill your band if needed, whether pre-scheduled or in an emergency. This can be difficult if you get your band inserted far from home or even in another country. There is a lot to consider when choosing a Weight Loss Surgery type, and we will look at even more factors in Part 2 of this series!

It's not carbonated. It gives off tiny little bubbles but doesn't have the same effect as a carbonated beverage.

Muscle Mud Coffee is now available at the BariatricPal Store! Muscle Mudd Coffee is high-quality coffee infused with GenePro protein that tastes amazing! Hey look, we get it! You always need to add an intense enjoyment to your cup and move you ever closer to “coffee nirvana”. What is Muscle Mud? Muscle Mud is extracted from the worlds finest coffee beans; Arabica + Robusta, and then fully infused with MuscleGen Research GenePro Medical Grade Protein to create the incredible mud your taste buds love and your body & muscles need! This is the First ever and BEST hot brewed protein coffee on the market. We offer you 4 different flavors to choose from: CookieDoodle: This is a delicate blend of GenePro Protein, chocolate, hazelnut, and cinnamon flavor. It will remind you of the warmth of the Holidays all year long! Zombie Cure : Some days you are more tired than others and you literally feel like a zombie. We don't know about the whole eating brains thing but when you feel like the walking dead, we have just the cure! This sweet, buttery and salty blend will make your eyes wide open with our double shot of caffeine and being fully infused with GenePro Protein! Breakfast Blend : This blend was created specifically for your perfect breakfast cup of coffee. It’s just the “jolt” you need to get going in the morning! This is a medium-bodied blend of light and dark beans with a hint of acidity, tartness and infused with GenePro Medical grade protein! Jamaican Me Crazy : This will remind you of a tropical blend of GenePro Medical Grade Protein, vanilla, caramel, and Cafe Maria Liqueur flavors on light. FOR WHO? That's the beauty, Muscle Mud Protein Coffee is made for absolutely everyone. Everyone who loves a good tasting coffee and wants to either maintain, build muscle or even lose weight. Protein builds, burns and helps maintain. It's all in how you use it within your daily diet. HOW DO THEY DO IT? Muscle Mud uses a special medical grade protein blend called GenePro from their partners at MuscleGen Research. This allows them to add high-quality protein to their coffee without altering the taste. Additionally, GenePro also has an absorbency rate of 97.8%, that's 3 times the effectiveness of standard Whey Isolate protein! This all adds up to a great tasting, protein-powered coffee experience for you! This product contains caffeine, please drink at your own risk.

Thanks! I will look into this asap.

Thanks for posting this! Watching this closely.

An earlier article talked about the nuts and bolts of an exercise plan – how you can get started at any size, level of fitness, or weight loss surgery stage. But there are still hurdles to overcome. Here are some strategies for making each day easier so you can get the most benefits from your hard efforts to work out. Equipment The essentials are sturdy shoes and comfortable clothes. These may be easy for an exercise pro, but where do you start if you are a beginner? Comfortable clothes can be very simple; an old t-shirt and sweatpants will suffice. If you feel better when you feel stylish, try yoga pants or capris and a top with sweat-wicking fiber. For shoes, beginners are probably best off going to a specialty running and walking store for expert advice and help with fitting. You will pay more at a specialty store than you would online, but the extra money is worth it, at least the first time, to make sure the shoes are right for you. You can always save money later by ordering online or going to a discount sporting goods store once you are confident you know which shoes you want. A word of wisdom: when it comes to shoes focus on function, not fashion! Any other equipment you need depends on what activity you are planning to do. A gym usually has everything you need for its activities. If you need to get specialty equipment such as a yoga mat or boxing gloves, ask a friend or another seasoned activity buddy to help you find one that fits your needs and your budget. A Backup Plan Things go wrong quite often, so you had better have a backup plan if you want to have a chance of keeping up your exercise intentions. Here are a few examples. · Plan to walk in the mall if there is a rainstorm when you are supposed to meet a friend in the park. · Keep a pair of shoes in the trunk of the car so you can walk at lunch even if you forget to bring your workout shoes to work. · Keep a protein bar and a protein shake with you so you can work out without a grumbling stomach on a busy day. · Keep your phone charged so you can walk when your friend calls out of the blue and you chat for several minutes. Fun Times Dance if you love to dance. Stay off the treadmill if it is boring. Go swimming if you are a fish in the water. Skip the spinning classes if you hate loud music. Play basketball if you love shooting hoops. Get the picture? Do what you love, and skip what you hate. Exercise should be fun for you to be able to keep it up for years, and the great news is that it can be. Here are some tips for Plan your entertainment, whether it is an upbeat playlist while hiking or an episode of your favorite TV show to watch while on the bike at home. Get social, whether by phoning a friend while you are walking in the park, or meeting up with friends to walk or hold your own boot camp. Prevent boredom by including different activities regularly. You could walk Mondays and Fridays, life weights Wednesdays, and show off the results of your training during your Saturday tennis matches. Walk with a friend to a cafe for some low-calorie decaf coffee as a post-walk treat. Make your workout something you enjoy, and you are way more likely to keep doing it. Planning Just like with your food, you are more likely to stick to your exercise intentions when you plan. It can be as simple as setting aside the time, such as 30 minutes in the morning. You may be more likely to follow through when you are more specific in your planning, such as a 15-minute walk followed by 15 minutes on the stationary bike. Planning helps you set aside the time and set aside any doubts about what you will do during that time. Rewards Give yourself some well-planned rewards, and your mind and body will start to associate exercise with positive things. Your rewards can be tangible, such as a massage every time you work out five times in a week. They can also be emotional, such as taking five minutes to thank yourself after a workout and think about how good you feel. You can get or stay fit, no matter your experience with exercise. It starts with an intention and continues with some hard work and great rewards.

Equipment The essentials are sturdy shoes and comfortable clothes. These may be easy for an exercise pro, but where do you start if you are a beginner? Comfortable clothes can be very simple; an old t-shirt and sweatpants will suffice. If you feel better when you feel stylish, try yoga pants or capris and a top with sweat-wicking fiber. For shoes, beginners are probably best off going to a specialty running and walking store for expert advice and help with fitting. You will pay more at a specialty store than you would online, but the extra money is worth it, at least the first time, to make sure the shoes are right for you. You can always save money later by ordering online or going to a discount sporting goods store once you are confident you know which shoes you want. A word of wisdom: when it comes to shoes focus on function, not fashion! Any other equipment you need depends on what activity you are planning to do. A gym usually has everything you need for its activities. If you need to get specialty equipment such as a yoga mat or boxing gloves, ask a friend or another seasoned activity buddy to help you find one that fits your needs and your budget. A Backup Plan Things go wrong quite often, so you had better have a backup plan if you want to have a chance of keeping up your exercise intentions. Here are a few examples. · Plan to walk in the mall if there is a rainstorm when you are supposed to meet a friend in the park. · Keep a pair of shoes in the trunk of the car so you can walk at lunch even if you forget to bring your workout shoes to work. · Keep a protein bar and a protein shake with you so you can work out without a grumbling stomach on a busy day. · Keep your phone charged so you can walk when your friend calls out of the blue and you chat for several minutes. Fun Times Dance if you love to dance. Stay off the treadmill if it is boring. Go swimming if you are a fish in the water. Skip the spinning classes if you hate loud music. Play basketball if you love shooting hoops. Get the picture? Do what you love, and skip what you hate. Exercise should be fun for you to be able to keep it up for years, and the great news is that it can be. Here are some tips for Plan your entertainment, whether it is an upbeat playlist while hiking or an episode of your favorite TV show to watch while on the bike at home. Get social, whether by phoning a friend while you are walking in the park, or meeting up with friends to walk or hold your own boot camp. Prevent boredom by including different activities regularly. You could walk Mondays and Fridays, life weights Wednesdays, and show off the results of your training during your Saturday tennis matches. Walk with a friend to a cafe for some low-calorie decaf coffee as a post-walk treat. Make your workout something you enjoy, and you are way more likely to keep doing it. Planning Just like with your food, you are more likely to stick to your exercise intentions when you plan. It can be as simple as setting aside the time, such as 30 minutes in the morning. You may be more likely to follow through when you are more specific in your planning, such as a 15-minute walk followed by 15 minutes on the stationary bike. Planning helps you set aside the time and set aside any doubts about what you will do during that time. Rewards Give yourself some well-planned rewards, and your mind and body will start to associate exercise with positive things. Your rewards can be tangible, such as a massage every time you work out five times in a week. They can also be emotional, such as taking five minutes to thank yourself after a workout and think about how good you feel. You can get or stay fit, no matter your experience with exercise. It starts with an intention and continues with some hard work and great rewards.

I'm reminding everyone about the rules they agreed to abide by when signing up to BariatricPal. Our policy is to ban anyone that isn't abiding by them. It's been a while since we had to do that and I'd greatly appreciate if everyone can please try to get along!!

Okay, so we all probably started off with a similar WLS diet post-op. It started with the liquid diet, then moved to pureed foods, semi-soft foods, and solid foods. The focus in each phase was on Protein, plus getting fluids and making healthy choices like eating veggies and choosing whole instead of refined grains. But there’s plenty of room to customize a diet beyond eggs for Breakfast, tuna for lunch, and chicken for dinner. Plus, I know a lot of WLS patients turn to (or stay on) vegetarian, vegan, Paleo, or other special diets. Do you follow a special diet beyond the high-protein, low-calorie WLS diet? Do you go low-carb, or gluten-free, or organic, or anything else in particular? Which foods do you make sure to eat or avoid, and why? And are there any special considerations in your diet or tips you have? For example, how do you get enough protein if you follow a vegan diet? Bonus points for sharing fun recipes!

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Happy Fourth from BariatricPal! Who doesn’t love a chance to spend time with friends and neighbors while celebrating the freedoms we appreciate so much? Days like this let you reflect on the best things in life, including loved ones and your health. Speaking of your health…what about a BariatricPal newsletter to move you along on your weight loss surgery journey and path towards better health? Here’s what we have. • Take Independence to a New Level • July 4 Bariatric Recipes: American as Apple Pie • The Little Things: Food for Thought on a Holiday Enjoy reading the newsletter, and take advantage of it for ideas and inspiration. Then logon to the BariatricPal Forums for more. Happy Independence Day, and thanks for all your support! Sincerely, Alex Brecher Founder, BariatricPal Take Independence to a New Level You may be living in a free country, but are you living as a free person in every sense of the word? Think deeply, because it may be time to take independence to a whole new level. Declare Your Independence The weight loss surgery journey is as much a psychological and emotional journey as it is a physical one. Many WLS candidates have emotional bonds that have developed over years. You might feel trapped inside your body, feel the need to win others’ approval, blame others for your situation, or feel guilty about the thought of putting yourself and your health first. Declare your independence from these destructive thoughts. You can only lose weight and become mentally healthy when you recognize that you are ready to take the WLS journey, regardless of anyone around you. Lead the Charge Now that you have declared your independence, show that you are serious and capable. Follow through with your resolutions by taking the actions you need for success. • Grocery shopping and preparing meals. • Making the necessary appointments, whether with your surgeon, regular doctor, or nutritionist. • Taking your bariatric vitamins and monitoring your blood levels. Independence, Not Isolation Being an independent person does not mean you should be isolated. Nobody can or should try to have WLS success on their own, and neither should you. Surround yourself with great support, such as: • A surgeon and bariatric team with a nutritionist. • WLS buddies – and check BariatricPal for WLS buddies who live near you, have your surgery date, or share your goals or personal interests. • A weight loss friend to keep you on track on a daily basis. • Family members who ask how you are doing and help you make the right food choices. • Exercise buddies. You may be pleasantly surprised to discover how willing people are to give you a hand, and how great you feel when someone asks you for help in return. July 4 Bariatric Tricks and Treats: American as Apple Pie The ideal Independence Day for anyone involves good company, good times, and good food. The ideal Independence Day for a WLS patient includes good nutrition. Guess what: there is no conflict here! Backyard Barbecue In the backyard or at the park, you can take charge to make sure your July 4 cookout fits right into your meal plan. Help yourself to a lean turkey or chicken burger patty or a veggie burger served on a lettuce leaf. You can keep it classic with mustard, fat-free mayo, pickles, ketchup, and a slice of non-fat cheese. Or liven it up by adding some goat or blue cheese before grilling it. Save yourself some carbs and fat by choosing Protein Chips for a side instead of regular potato chips. Delightful Desserts Some desserts are just…American. You can skip the extra sugar and calories while getting the flavors you crave with choices such as a Chocolate Chip Protein Cookie (150 calories, 15 grams protein) or a Soft-Baked Brownie (120 calories, 15 grams protein). If the only thing that will do it for you is apple pie, try a Baked Apple made with Protein Pudding. You can give it a little whole-grain crunch with oats for a topping. Metabolism Boosters Okay, we admit it: that is just a term we are using for exercise. You can get moving before, during, or after your July 4th celebration to burn calories and remind yourself how good it feels to do good things for yourself. If you do not have a regular workout scheduled, consider one or more of the following. • Walking in or alongside your neighborhood July 4th parade. • A game of frisbee, volleyball, or soccer at your July 4th picnic…or a three-legged race, tug-of-war, or scavenger hunt: extra points for silliness! • A July 4th 5k run or walk. The Little Things: Food for Thought on a Holiday If you are like a lot of people, you are very busy. You go through each day getting done the essentials, but maybe not much else. As a WLS patient, you probably come close to hitting your protein goals, and you make sure to stick with your allowed foods, but is there anything else you could be doing to keep yourself healthy and losing weight? If you can set aside a few minutes on July 4th, you might want to think about a few small things you can do that can have major payoffs. • Gather some recipes. Rather than gourmet, think “functional:” high-protein, easy make, and easy to divide into portions. Examples include chili, egg and cheese muffin cups, and bariatric meatloaf in slices or muffin tins. You can always make a batch of your go-to favorites on the weekend and have delicious and nutritious food all week. • Re-read your pre-op and post-op bariatric vitamin instructions. Are you taking your multivitamin and all of your other recommended supplements? They keep your metabolism going and do so much more. • Order a kitchen scale if you do not already have one. You may be amazed at how easy they are to use and how much they can help you lose more weight by keeping portions to the size they should be. • Take inventory of protein supplements such as bars and shakes, and order more if you need them. There is no excuse for missing meals and snacks! This July 4th can be a great one for your health and weight loss, both on the holiday and for months to come. Take some time to make it happen, and you will be glad you did. And, be sure to have fun and tell us about it on the BariatricPal Forums! Stop paying for nutritional supplements! Check your insurance eligibility now! If you no longer wish to receive this newsletter, please click *|unsubscribe|* or to unsubscribe from ALL BariatricPal E-Mail Click Here.

We are proud to announce that BariatricPal is sponsoring the WLSFA's “Stamp Out Obesity Virtual 5K” Fundraiser! This virtual 5 K Run or Walk is a perfect opportunity for WLS patients and for anyone who wants to support the WLSFA, Try a 5K for the first time in a friendly environment or for people who just like collecting runners BLING! Some people will run or walk on their own and others will join WLSFA Chapters to hit the pavement together. WLSFA Chapter leaders are working hard to build teams to raise money for grants and the biggest chapter team equals wonderful rewards for all involved! People who do not live near a WLSFA Chapter can participate as part of the Virtual BariAthlete team headed by Pandora Williams & Bill Streetman the 2017 WLSFA BariAthletes of the year! For those in need of training to get ready for the event that begins September 10 – 24th, the WLSFA has a training program available that is Pandora Williams Powered (Certified Personal Trainer) The Program is a 7 week 5K training program for $74.95. Program details are on the ticketing site. This fantastic program helps build you up for the 3.1 distance and is designed for anyone that wants to follow along. We encourage everyone to get out there and help save lives through participating in a fun, family friendly, fitness event! Awesome Shirt and Medal for all Participants! If you have questions or would like to join this event please email at info@wlsfa.org or call 415-234-9074 M-F 9 AM – 5 PM PST.