Alex Brecher

Success after weight loss surgery is no accident. It is the result of a lot of hard work and careful planning on your part. While of course it depends on a skillful surgeon, your post-op success depends most heavily on you. You can begin to set yourself up for satisfying weight loss and preventing regain long before your surgery date. Here are some ideas for building that solid foundation that will make your weight loss surgery journey smoother and more satisfying. Choose the right surgeon. If weight loss surgery is the tool, your bariatric surgeon is the one who makes the tool and gives it to you. You want a tool that is made precisely, ready to do the job, and built to last. Your surgeon needs to make the right cuts and place the band properly or make a tight, solid sleeve or pouch. So, look for a surgeon who is experienced and has a good track record of successful patients and low complication rates – don’t be afraid to ask! There’s more to choosing a surgeon than technical skills. Also, consider what else the surgeon will do for you. The right surgeon for you is willing to discuss your options and the procedure with you in a way that you can understand. You’re setting yourself up for extra challenges if you’re afraid to talk to your surgeon or your surgeon is unavailable. Get the scoop on the diet. Your diet is central to every part of the weight loss surgery journey. You may be told to lose some weight before surgery as a test to make sure you’ll follow the rules post-op. Then there’s the pre-op liquid diet to shrink your liver for a safer surgery. Next, for faster healing and fewer side effects, you need to follow the post-op progression from liquids to pureed foods to solid foods. Finally, there’s the nutrient-dense, low-calorie diet to help you hit goal weight and stay there. At best, you will have a surgeon or a nutritionist who gives you plenty of information. Since that’s not always the case, you may need to take steps to figure out the diet for yourself. You can look online, and may need to shell out the money for a few appointments with a nutritionist. Not knowing the right foods to eat can set you up for surgery complications and disappointing weight loss. Take responsibility. It’s nice to depend on a stellar surgeon and complete healthcare team to walk you through surgery and beyond step by step. Ideally, your trusted surgeon would explain your options to you and recommend the best surgery for you, whether it’s the sleeve, band, bypass, or another choice. You’d go back for follow-up appointments and ongoing nutritional and psychological counseling. That doesn’t always happen in the real world, but that’s no excuse to give up. You can take responsibility for finding out the information you need to know about what to expect, how to prepare, and what comes next. Be persistent and do your research in all kinds of places, and you’re more likely to succeed. Face the facts. Weight loss surgery isn’t all fun and games. You don’t leave the operating room skinny. Weight loss isn’t steady. It may take you longer to get to goal weight than you hoped. Recognize the real possibilities to avoid being disappointed and possibly even giving up. These are some other possibilities to consider, so you can be prepared if they happen to you. You may still love sugar, salt, fat, and/or starch. You may still be hungry. Others may not notice your weight loss, or may not be impressed. Others may be jealous of your weight loss or say you didn’t earn it. You may have loose skin when you are finished losing weight. Weight loss surgery doesn’t solve psychological problems. Be Open-Minded If you want to lose weight and get healthy, you’ve got to change your diet. Whatever eating habits got you to this point are not going to get you to goal weight! That may mean you need to be open-minded. Maybe you hated vegetables, or can’t stand the thought of downing protein shakes for 2 weeks on the pre-op liquid diet and up to 4 weeks on the post-op liquid and mushies diets. It’s time to re-evaluate. Can you sneak some veggies into your diet? Can you retrain your brain to love them? Can you force down those protein shakes for a few weeks in exchange for a lifetime’s worth of better health? Learn to see the good. There will be disappointments - guaranteed. The scale may not cooperate, or you may make a poor eating choice, or you might skip your morning workout because you didn’t make sleep a priority the night before. Focus on the negative, and you just may talk yourself out of continuing the hard work and good progress. Instead, learn to appreciate yourself and see the positive sides of things. Maybe you didn’t lose weight this week, but did you eat right? Maybe you downed a piece of pepperoni pizza without thinking about it, but did you pass up the breadsticks and soda that you would have had before surgery? Maybe you didn’t work out this morning, but did you make it to the gym more this month than you did last month? See yourself as a strong, powerful person, and you will act like one. You can build on the positive behaviors you see in yourself so they eventually overshadow the mistakes. You have control over your own destiny. Success with weight loss surgery depends on planning and hard work. The more you are involved and the more responsibility you take throughout the process, the better you can do.

OMG! That sounds delish! Please share the recipe. http://healthyrecipesblogs.com/2013/11/04/eggs-baked-in-portobello-mushrooms/ I used garlic pepper seasoning and black pepper along with light sharp cheddar instead of parmesan. It was so good. I'm a dude! Going to need more details. How high? How long? Step by step instructions would be greatly appreciated!! The website link lists all the directions. Totally missed the website, thanks!

OMG! That sounds delish! Please share the recipe. http://healthyrecipesblogs.com/2013/11/04/eggs-baked-in-portobello-mushrooms/ I used garlic pepper seasoning and black pepper along with light sharp cheddar instead of parmesan. It was so good. I'm a dude! Going to need more details. How high? How long? Step by step instructions would be greatly appreciated!!

OMG! That sounds delish! Please share the recipe.

What does your lunch do for you? Does it keep you full, energized, and losing weight? Or does it leave you feeling sluggish, heavy, and hungry before your next meal or snack? If you’re not careful, lunch can pack hundreds or over 1000 calories, without giving you much nutrition. Some calorie disasters are obvious, like the pizza and soda, sandwich and chips, and Pasta Alfredo. Others, like many Chinese chicken, Caesar, and Chef’s salads, are a little sneakier. The easiest way to beat those sneaky lunches is to make your own. You can control every ingredient to make sure you’re getting the Protein you need, without getting too many calories or too much fat or sugar. You might save a few dollars, too! So get out those containers and get ready to make a grocery list. It’s time to pack a healthy lunch. Protein Power You already know protein is the foundation of every meal and snack you have. When you have protein at lunch, you keep your metabolism up, you feed your muscles, you reduce hunger for hours during the afternoon, and you’re less likely to nod off during an afternoon meeting. Good stuff! Here are some easy protein options for lunchtime. nonfat Greek or regular yogurt: plain or no sugar added. string cheese (cheese sticks) or other hard cheese, preferably low-fat. cooked chicken breast. hard-boiled eggs. canned tuna, salmon, or sardines. Filling up on Fiber Dietary Fiber slows digestion. That means it’s a filling nutrient because it helps keep you full for hours – just like protein. Fiber also helps stabilize blood sugar: so your levels don’t spike as much after a meal, and they don’t drop and leave you starving too soon. Fiber isn’t just filling. It helps lower cholesterol. Plus, it’s a nutrient that comes in healthy foods, so choosing high-fiber foods helps you choose nutritious foods, too. Think of these sources of fiber, and think of the other nutrients they have. Vegetables and fruit have potassium, Vitamins A and C, B vitamins, and tons of antioxidants. Legumes (beans, split peas, and lentils) have protein, B vitamins, and potassium. Whole Grains have Vitamin E, magnesium, and antioxidants. Peanuts, nuts, and seeds have heart-healthy fats, vitamin E, and cholesterol-lowering phytosterols. So what’s easy for lunch? You could take a green salad with chopped vegetables, Beans, and nuts; pinto beans with some cheese and shredded lettuce; stir-fry with any cooked vegetable and tofu, chicken, or fish; fruit salad or whole fruit (optional: with nuts or seeds); or fresh cut raw vegetables such as grape tomatoes and bell pepper strips. Putting It Together If you’re stuck for ideas for balanced, healthy, and portable lunches, these might help you out a little. Any kind of greens-based salad. Pack spinach, spring greens, or romaine or other lettuce leaves in a big container. In a smaller container, pack some healthy additions. Try cooked chicken, low-fat cheese, beans, or hard-boiled egg slices for protein, chopped vegetables or fruit such as grapes for extra fiber and nutrients, and sliced avocado or nuts for healthy fat. You can pack a couple tablespoons of light dressing on the side. One or more homemade “deli” or prepared salads, such as three-bean salad; Caprese salad with tomatoes and mozzarella cheese; marinated artichoke hearts with feta cheese; tuna, chicken, or egg salad with Greek yogurt instead of mayonnaise. Last night’s healthy leftovers such as chicken vegetable stir fry, chili, or veggie burger in a lettuce leaf. Roll-ups with all-natural ham or turkey spread with cottage cheese or non-fat cream cheese, plus carrot sticks. Whole or mashed sweet potato with Greek yogurt. Pack Some Snacks Your healthy lunch should include any Snacks you’re planning to have in the morning or afternoon. Snacks keep your energy up and your metabolism going strong. They also reduce hunger so you’re not tempted to dive for whatever sugary, starchy, or fatty snacks you find in the vending machine or break room. Just like your lunch, your snacks should have some protein and fiber. They should also be calorie-controlled depending on your needs. For most weight loss surgery patients, snacks should have about 100 to 200 calories. These are some easy snack ideas. celery with fat-free cream cheese. almonds. dried garbanzo beans or edamame (green soybeans). carrots or apple slices with Peanut Butter. whole grain Cereal or oats plus Greek yogurt. Use Helpful Helpers Packing your own lunch doesn’t need to be time-consuming or difficult. Feel free to use any helpful items you can find in the supermarket. Examples include salad mixes, pre-cut vegetables to eat or cook, low-sodium canned Soups and beans, pre-cooked Proteins such as ready-to-eat chicken breast strips, and single-serve packets of peanut and almond butter. You can use these helpful products, but beware of the diet saboteurs. Some may come in the form of way-too-big serving sizes, such as many pre-made deli salads. Others may be higher in calories or sugars than you expect, such as dried fruit. Some, such as canned and frozen products, can have hidden sugars and salt that you didn’t bargain for. Always read the label and ingredients! With these lunch ideas, you can easily make your own lunch and set yourself up for a healthy day. It doesn’t take much time to pack a lunch, especially once you get into the habit. By adding a few nutrients and saving a few calories each day, you can expect to see the results on the scale.

Connie, thanks for this upcoming series. These are some serious issues you are planning to address! You are so right that even though these concerns may not adequately be addressed by surgeons, or proven by the scientific research, they are still real. I can’t wait to see the rest of your thoughts on these issues!

If weight loss surgery is in your future, you’ve surely heard of the “liquid diet.” You may have heard of a clear liquid diet and a full liquid diet. You may know they come sometime before and after surgery. And beyond that, it may be a little hazy. Doing your liquid diet right can help you succeed with weight loss surgery. It can help you heal faster and lose more weight. So here’s the scoop on the liquid diets: what they are, when you follow them, and why they’re so confusing! Clear Liquid On a clear liquid diet, you only drink only clear liquids, that is, liquids you can mostly see through. Examples include water and flavored water (such as Crystal Light), sports and electrolyte drinks, diluted apple, grape, and cranberry juice, decaf tea, sugar-free juice drinks such as Kool Aid, broth and bouillon, and sugar-free popsicles. A clear liquid diet does NOT include protein shakes. It also excludes orange juice with pulp and carbonated drinks. Your surgery may ask you to go on a liquid diet a day or two before surgery. After surgery, you’ll be on a clear liquid diet for 1 to 2 days. Your surgeon may have you stay on it longer. When you get the clearance, you can begin your full liquid diet. Full Liquid The full liquid diet is more nutritious than the clear liquid diet. It can keep you nourished for weeks or months at a time. You may be on a full liquid pre-op diet for a few days or even weeks before surgery. A full liquid diet includes all the liquids on a clear liquid diet, plus milk. Your surgeon may allow watery cream of wheat and thin yogurt. A full liquid diet DOES include protein shakes. That’s key because it’s where you get most of your nutrients from. After surgery, you’ll stay on a full liquid diet until about 1 to 2 or more weeks post-op, depending on what your surgeon and nutritionist recommend. Then you’ll move to a pureed foods diet. The sooner you move from clear to full liquids, the sooner you can give your body important nutrients like protein. Still, don’t rush it! Giving your pouch, sleeve, or stomach more than it can handle is a sure way to develop complications, whether you’re shortly post-op or you just got a band fill. If you have the lap-band, you may be on a full liquid diet after a fill or adjustment. This may last a day or so. What’s the Point? Why go on a liquid diet? It’s a way of keeping you hydrated – and nourished, on the full liquid diet – without eating solid foods. Pre-op: It shrinks your liver, so the surgeon can see better and your surgery is safer. It also makes surgery safer because it helps you lose weight. Finally, it Post-op: It lets you stay hydrated without harming your surgery scars or getting in the way of healing. Your body uses some of the protein on a full liquid diet to help heal your wounds. After a fill: It lets you stay hydrated and get some nutrients even while you may be a little sore from the fill. What About Nutrients? Ask your surgeon or nutritionist what your daily goals are on the diet. You’ll probably be asked to have a minimum of 64 ounces of fluids, PLUS (if you’re on the full liquid diet) at least 65 grams of protein per day. You might be able to meet your nutrient needs if your protein shakes are fortified, but you might also be asked to take vitamin supplements. Liquid vitamins can help you get your vitamins without swallowing pills. Nearly all bariatric patients should take a multivitamin both before and after surgery. You might also need liquid iron, sublingual or liquid vitamin B12, and liquid calcium with vitamin D. If you’re among those weight loss surgery patients who are worried about losing hair after surgery, you might also want to consider a liquid biotin supplement. Ask Your Surgeon or Nutritionist! If you’ve done your research on liquid diets, you’ve probably noticed something: they’re all different! Ask five different experts or visit five different sites, and you’ll probably get five different sets of guidelines on liquid diets. They can vary in when you follow them and what you’re allowed to have. Why so different? For one thing, there’s a certain amount of risk and reward to weigh. Everyone agrees, for example, that you shouldn’t have celery and sunflower seeds the day after weight loss surgery. The risk of getting it caught in your band or ripping your surgery stitches apart are too great. But what about something less obvious, like decaf coffee? Some surgeons forbid it, claiming the acidity is too much of a risk. It can increase risk of heartburn irritate the stomach, which can slow healing. Other surgeons allow it. They may reason that the benefits of allowing it (hydration!) outweigh the risks of it doing any harm. There’s no single right answer; it’s a question of your health professional’s judgment. Another reason for different guidelines from different surgeons is that we don’t always know what’s best for YOU as an individual. Some patients respond differently, and there is no way to predict. So, some surgeons are conservative and forbid many foods, while others are more likely to allow you to experiment with a wider range of liquids. So, that’s all there is to it. The clear liquid diet is a short-term plan that can last a couple of days, while a full liquid diet can keep you going for weeks or more. Do your best to follow your surgeon or nutritionist’s guidelines, and you’ll be doing yourself a big favor!

@Josey Quinn, Thanks for this great article. The training wheels analogy is a really good one! We need to learn to use our new tools properly without rushing them along. I agree, you are so right that cheating on the post-op diet by caving in to cravings can lead to continued cravings and more cheating later on, not to mention possible complications and safety concerns. I think there is another relevant point here: the need to build good habits. The pre-op and post-op diets last long enough for us to build new, healthy habits, and get out of the habits that got us to need surgery in the first place. It takes a few weeks to build new habits. If we cheat on the diet early and often enough, we will never have that chance to break the habit of having cravings and giving into them. Thanks for this perspective on why it is so important to be good post-op!

@Pandora Williams, Thank you for this article! It is a beautiful expression of how you feel! I can relate, since I don’t like to think of myself as being no more beautiful now than I was when I was 100 lbs. overweight. At the same time, sometimes I do appreciate when people say things like that, but only people who are very close to me. When my close friends or parents say something like that, I try to take it as an expression of their unconditional love for me, and not as a literal expression that they think I am the same person as I was before the lap-band. Thanks for your great description of your feelings and why you feel that way, as well as some tips on how people can better understand you!

Dr. Adeyeri, Here’s a topic we’re all interested in! Weight loss surgery patients especially are known to have slower metabolisms because of so much weight loss and the fast rate of weight loss. You have some great tips here. Another one might be to take regular breaks during the day. When you break up long periods of sitting, you can improve metabolism. All it takes is a minute or two every hour. Thanks so much for bringing it up and sharing your tips.

Jean, thanks for the article! It is hard to throw clothes away, but it can be a very good symbol of your confidence that you’re NOT ever going to fit in those huge sizes again! Hanging onto the old, too-big clothes can be a sign that you’re worried that you’ll be back up there again. Many of us who have yo-yo dieted in the past can really be afraid of doing it again now. Thanks also for those four questions. They help make the issue more objective so there’s less debating about whether to throw something away.

Connie, Thanks so much for this article! These are some really good tips for accepting yourself if you realize you’re always putting yourself down or feeling inadequate. You have great ideas for being realistic about what you want from life and what you can demand and expect from yourself without asking for so much that you’re setting yourself up for failure. In addition, this whole issue and article provide a good reminder that the eating issues we have dealt with for years before surgery and since aren’t always just about the weight. If we don’t get to the heart of the matter, they will show up somewhere else, either on the other end of the disorder spectrum as you talk about here, or in something like a mental disorder (say, depression) or replacement addiction. Thanks for the great insights!

Good topic, @@needtorecover! I think fat-shaming is terrible. Nobody should be humiliated because of the way they look, and typically that’s what fat-shaming is about. It’s about judgement based on looks and nothing else. The problem that I see about the anti-fat-shaming movement, as you’ve all pointed out, is that it seems to get confused with sound messages about the true problems with obesity – unhealthfulness and interference with regular daily life. @@Djmohr makes a great point that fat-shaming is always wrong, that there’s a better way to deliver the message. Back to the original question, I do fear that the backlash against fat-shaming is leading people to possibly have one more excuse to put off getting healthy.

Josey, Thanks so much for this article! I think it is really important to remember, as you said, that everyone deals with head hunger. That makes it easier to actually face it and conquer it instead of thinking that we’re unlucky if we have it. It’s also important to take it one day at a time. There’s no way I can think about fighting food cravings for the rest of my life. But if I think about just today, the answer is usually yes, I can fight them today, or at least right now. I don’t have to worry about being perfect next year or next month or tomorrow. Thanks for the great advice!

Dr. Sowemimo, Thanks for this helpful article. We always hope that lap-band slippage won’t happen, but it is so important to know the signs and symptoms just in case it does, so we can get help as soon as possible. Since so many of the symptoms can happen for other reasons, too, I think it is important to also take home the message that it’s best to contact your surgeon or doctor whenever you have doubts, not just when you’re sure you have a serious problem! Thanks also for explaining the possibility of revision to a gastric bypass. Unfortunately, sometimes that’s necessary – but fortunately, it can be quite successful! I think a band can be revised to a sleeve, too.

Cheryl, Thanks for this informative and dead-on article. It’s so important to realize that while body contouring and skin removal can be anything from an uplifting experience to even being medically necessary to be able to keep clean and keep moving to keep the weight off, it’s not a cure-all. Just like weight loss surgery and subsequent weight loss cannot by themselves solve underlying self-image issues, neither can plastic surgery. Thanks for this enlightening article about what to reasonably hope for from plastic surgery, and how to approach the experience.

Rene, Thanks for this article! It’s definitely an important topic for WLS patients. Within this is an important reminder that the “rules” are there for a reason, or more than one reason! For example, chew your food thoroughly – not just to slow down eating and increase satiety, but also to prevent heartburn! Another healthy habit that also helps reduce heartburn is to not eat too much just before bed (well, not ever, really!). Instead, eat a little earlier and even take a walk after dinner. That’s not just good for heartburn, but also for weight loss. I also wanted to point out that caffeine can be another trigger for heartburn, and that’s one more reason to skip it post-op and go easy on it later. Thanks for this helpful article!

“I want to lose weight and get healthy this year.” That’s what we all want, but that’s not a solid resolution. A resolution says what you will do and how you will do it. It is clear. It has purpose. Taken together, all of your resolutions can add up to losing (or maintaining) weight and getting healthy. Here are our picks for New Year’s resolutions and why. “I’ll Make the Call Now” Are you considering weight loss surgery? Are you worried about an odd feeling in your throat after getting the lap-band? Do you have a question about whether a certain protein powder is safe after gastric bypass? Get help – now! Too often, we have a tendency to delay. It may be phoning all the surgeons in town to gather WLS information, calling your nutritionist with a diet question, or being on hold with your health insurance provider to find out whether the gastric sleeve is covered. Whatever the call is, make it now. Don’t put it off. It’s a way of prioritizing your health, and the good habits will rub off in the rest of your journey. “I’ll Eat 5 Servings of Vegetables Each Day.” Does this one come as a surprise? Did you think we’d start with protein? Here are our reasons for including a veggies resolution near the top of the list. Most people don’t get enough veggies – but they do get enough protein. Even weight loss surgery patients tend to get enough protein after a few months, while they don’t get enough vegetables. Vegetables are low in calories and super filling. Long term, it’s veggies that will reduce hunger so you can keep losing weight and eventually prevent weight regain. Eating more vegetables is linked to lower risk for heart disease, diabetes, stroke, osteoporosis, some cancers, and even dementia. They’ll help keep you regular because of their fiber...and that’s a big benefit for weight loss surgery patients! Unless you’re on your pre-op or post-op liquid diet or you’re having trouble swallowing, there’s no reason not to aim for 5 servings of vegetables. You can have salads, raw veggies for snacks, and steamed veggies on the side. You can also sneak them in, whether you add pureed eggplant and grated carrots to turkey meatloaf, double up on tomato sauce when you have low-carb pasta, or whip pumpkin puree into protein pancakes. “I’ll Drink 10 Cups of Water Each Day.” That’s 80 ounces. The standard recommendation is at least 64 ounces, but we think more is better when it comes to water. It helps you recover faster after surgery. When you’re even a little bit dehydrated, you can get headaches, feel weak, and lose energy. Plus, your metabolism slows. Go for plain water or low-calorie, sugar-free alternatives. Have them available throughout the day, whether it’s a water bottle in your car, a mug of decaffeinated green tea on your desk at work, or a pitcher of water in the fridge at home. “I’ll Use the Tools I Have.” The sleeve, bypass, or band is one tool for weight loss, but are you using all the other possible ones? Here are a few that are at your disposal. Nutrition labels. Do you really know what’s in the food you eat? If you’re not reading labels, you might be very wrong about the ingredients, number of calories, and amount of sugar in your food. Tracking apps. Research shows tracking your food helps you lose weight and keep it off. It holds you accountable and helps you make better decisions. There are so many apps now that track calories, protein, fluid, and anything else you can think of, and it takes only minutes a day. Measuring cups and spoons and a kitchen scale. If you’re guessing about your portions, you’re probably guessing wrong. Don’t put in all the effort of losing weight, only to be disappointed by the scale if it turns out you were eating more than you thought you were. Measure your food. Smaller plates and bowls. Smaller dishes help you take smaller portions. Smaller spoons and forks. When each bite is smaller, you eat slower, and tend to eat less naturally. You don’t have to use them all at once, but you might as well give each of them at least one try. They may help you lose weight without much more effort. “I’ll Eat My Protein First.” Don’t worry, we weren’t going to skip the protein! It keeps you full for longer, helps you maintain your lean body mass, and lets your immune system stay strong. It’s also helpful in preventing hair loss after surgery. Think of protein first when you plan meals and snacks, and eat it first so you don’t fill up before you get to it. Go for lean proteins, such as skinless chicken breast, fat-free cottage cheese and Greek yogurt, canned tuna, fresh fish, tofu, and beans. Skip processed and fatty options, such as bacon, ribs, and sausage. “I Will Exercise Most Days.” It burns calories, reduces stress, and keeps you focused. It improves mood, lowers disease risk, and gives you confidence. What’s not to love? If you really don’t like exercising, keep trying! There are so many types to try, from boot camp and Zumba classes to walking around the neighborhood to exercise DVDs to rock climbing to sports leagues. If none of those appeal, hire a personal trainer to give you more ideas and match you up with something you love. We’re convinced these resolutions are do-able and useful. If you implement some of these, we’re sure you can make good progress towards your overall weight loss and health goals for 2016. Put them together with your own resolutions, and keep us posted on your progress this year!

Jean, thanks for this article! Self-esteem really is necessary, because if we’re not worth anything, why would we work hard to get better? I love the examples you chose. They make your points so clear…and you are such a good writer.

LilMissDiva, What a great article you have written. I am so glad you came to the conclusion that loving yourself can mean loving yourself the way you are, and loving yourself enough to be who you want to and CAN be! It is a wonderful thing to be able to acknowledge and Celebrate your WLS journey. It is also a brave thing to be able to be ready to cut off the excess skin, because it is a statement that you are done with it – that you’re not going to grow back into it! Thank you for sharing this source of inspiration.

It’s a busy time of year. You’re shopping for gifts. You’re figuring out child care arrangements for when your children are on winter break. You’re rushing to finish end-of-year projects at work. You’re planning and attending holiday parties and family dinners. Who has time to eat healthy? You do! Pre-op or post-op, you can have something healthy on hand for any occasion. There’s no reason you can’t hit your protein and calories. There’s no reason to turn to junk. Here’s what you can do to prepare to get you through the usual holiday dilemmas with flying colors. Start off Right The problem: Breakfast can be a challenge when you’re scrambling to get yourself and the rest of your household ready for the day. You could end up skipping breakfast, grabbing a sugary toaster pastry, or stopping at the coffee shop for a quick coffee latte and bagel with cream cheese…for 800 calories and 100 grams of carbs! The solution: Plan instant, single-portioned breakfasts and plan to eat them at home or at work. Try Protein Oatmeal, pack last night’s leftover chicken and veggies in a small container to take with you, or scramble some egg whites, serve them with a slice of avocado, and soak the pan in the sink so you can wash it later. Keep Away from the Food Courts The problem: You may be spending a lot of time at the mall looking for that perfect gift. You’re going to get hungry after a few hours of shopping. You don’t want to leave the mall, but some choices at the food court can cost you 100’s or over 1,000 calories, enough sodium for a day, and enough sugar for a week. The solution: Take easy snacks or tiny meals with you. Along with protein bars, you can also carry wholesome snacks such as almonds, grape tomatoes, and cheese sticks. Ward off the temptation to go for unhealthy snacks by carrying your own. For example, try Protein Pretzels instead of butter-dipped soft pretzels, a Crispy Cinnamon Protein Bar instead of a cinnamon bun, or a Triple Chocolate Protein Bar instead of an iced brownie. Keep on Sipping The problem: You’re so busy you forget to stay hydrated. That leads to a more dangerous surgery if you’re pre-op, and keeps you from recovering as fast if you’re shortly post-op. If you’re a little further along, mild dehydration can leave you exhausted and with a headache, not to mention a big stall on the scale. The solution: Drink! Carry water bottles with you at all times. If you’re so busy you cannot remember to drink, set alarms on your smartphone to remind you. Don’t forget you can also carry water flavoring drops or powders with you to make the water taste better. If you’re on a liquid diet and you’re on the go, carry your protein powder with you so it’s always handy. A Ready to Shake Protein Shake bottle can make your job easier. Bring Enough to Share The problem: You go to holiday parties and there’s nothing for you to eat! The food is a combination of fatty, sugary, starchy, or high-calorie. You could end up getting dumping syndrome, eating way too much, or not eating anything at all – all bad options! The solution: Bring something you can eat, but bring enough for everyone. Show up with a veggie tray with bean dip and guacamole, a cheese plate with fruit, or a colorful salad with spinach, purple cauliflower, garbanzo beans, and cherry tomatoes. Then fill your plate with your food and have only bites of the rest. If the party is a little more formal or a mixer, and you do not think it would be appropriate to bring a dish, just bring something for yourself. Hard-boiled eggs, protein bars, and all-natural turkey jerky are easy finger foods you can munch on without others noticing. Cook Some Protein The problem: You’re too busy. You’re too busy to cook, to clean, to shop, or to plan your meals. The result can be ordering in pizza or Chinese food, going out to eat, or whipping up a box of mac and cheese to serve with garlic bread. Not a good idea! The solution: Cook and freeze enough servings of lean protein for the week. You could make chicken breast, lean ground turkey fish, or even your own veggie burgers, for example. Then take them out and serve them with steamed vegetables on the side or make simple dishes such as taco salad, stir fry, and fajitas without the tortilla. You’ll have dinner within minutes. If you don’t have time even for one recipe a week or if you want a little variety, single-serve instant entrees like Vegetable Chili and Sloppy Joe may be for you. Even when you’re busy, you can still eat well. Depend on high-protein, low-calorie options to get you through. Think about where you’ll be so you can be prepared, and don’t be afraid to use convenient help like bars and pre-packaged snacks and meals. You can stay on track this holiday season and come out proud on the other end!

It’s the holiday season, and that probably means gifts. A good gift should be personal. It should show your love and support. It might not cost much, but it can be very meaningful. No worries if you’re stuck when thinking about bariatric-friendly gifts. Help is on the way! Here are BariatricPal’s ideas for a WLS gift list. Gift Card to The BariatricPal Store Gift cards are all the rage. They avoid the possibility of giving an unwanted gift and forcing the recipient to go through the hassle of the returns process. You could opt for a generic gift card to one of the mass merchandisers, but why not get one that’s a little more personal? A gift card to The BariatricPal Store may be the answer. It’s good on any product in the BariatricPal store, from high-protein pretzels to single-serve packets of low-carb oatmeal and pasta to bariatric vitamins. Weight loss surgery patients can stay nourished and save time using The BariatricPal Store. Oh, and by the way…it’s a great last-minute gift. It’s delivered electronically so the recipient gets it instantly. A Comfort Basket Everyone can use a little extra comfort after weight loss surgery. A comfort basket can be a great gift, and it’s even better because you can customize it with special treats for the recipient. Here are a few ideas. A cute blanket because some weight loss surgery patients get cold as they lose weight. Some gourmet protein soup, broth, or bouillon to stay hydrated and get warm. Some recipe cards with high-protein, low-carb healthy recipes…and maybe some of the ingredients that go into those recipes. A nice bath soap to encourage the recipient to just…relax. Some bariatric treats like sugar-free cheesecake or all-natural turkey jerky. Product Subscriptions from The BariatricPal Store Once you become a bariatric surgery patient, you’re no longer a great candidate to be a member of a Wine of the Month, Chocolate of the Month, or Cookie of the Month Clubs. So how can your friends and family give you a gift that you’ll remember all year long? Try a subscription at The BariatricPal Store! When you sign someone up for Subscribe and Save, the order automatically ships to their door every 1, 2, or 3 months. You can have The BariatricPal Store bill your credit card. It’ll keep going until you cancel it, so there’s no need to remember to pay a bill or order the next delivery. The recipient will think of you every time they receive a great-tasting batch of bariatric chocolate cake, or a time-saving variety pack of hot and cold breakfasts. Gym Membership for Two This kills so many birds with one stone. It is a gift that says, “I love you so much that I’m willing to go to the gym so we can be healthy together.” It gives you the chance to get fit, and it comes with a built-in motivator: a workout buddy. Say goodbye to excuses when both of you have a gym membership. You can’t let that money go to waste. And when you work out together, you can push each other, encourage each other, gain a little more respect for each other, and, yes, even have fun together. That’s a great gift! The BariatricPal Big Book Pre-op or post-op, and band, bypass, or sleeve, there’s a Big Book on Weight Loss Surgery that’s right for you. The big books have tips, hacks, and recipes for every stage of the weight loss surgery journey, from choosing a surgeon to moving into maintenance. Order a hard copy for curling up near the fireplace on a cool evening, or get an electronic version so you can read the Big Book whenever you want. I.O.U’s Remember back in grade school when you’d make a coupon book for Father’s Day? You might have included things like washing the car, mowing the lawn, or making lunch. Those things may not seem too special, but here’s a hint that they were: your dad may have kept those coupons around for decades. Well, you can create something just as special now. What about some of these coupons? A workout together at the gym, in a group fitness class, or outdoors. A meal that you cook together, so both of you can understand what it’s like to count protein, measure every bite, and put together healthy meals. An afternoon shopping for clothes…which is so much more fun when you can fit into them after losing weight. (For a pre-op patient) Help cleaning out the unhealthy foods from the kitchen, and restocking it with healthy foods. Each of these coupons says, “I like spending time with you. I want to share my world with you, and I am so thankful for your interest.” We hope these ideas are helpful and make your holiday season easier. If you have any gift ideas, please share them in the comments section!

Here’s why putting yourself first can make everyone else happier, and how you can put yourself first this holiday season. The holidays are about being a good person, right? You’re supposed to be thankful for what you have. You’re supposed to give to others, and put others’ needs first. I agree completely, but you can do more for others when you’re at your best. You’ll be at your best when you take care of yourself, so here are some ideas for keeping yourself in your best physical, mental, and emotional shape…so you have more to give others. So here are some ways to put yourself first this holiday season. They’ll help you eat a little healthier, stay a little fitter, and be a little more in control than if you neglect your own needs. And they’ll help you be able to do more for others. Eat Right Can’t get away from this one, can you? You know when you eat well, you have more energy, feel more confident, and are happier. That’s a recipe for being able to do some quality gift shopping or even volunteer work. You know what “eating right” means. Base your meals around lean protein like non-fat cottage cheese, tuna, beans, egg whites, or chicken breast, for example. Add a bunch of vegetables, and enjoy some fruit or healthy starches at most meals. Pretty simple, and so effective! Oh, and if you do indulge? Keep it to a small and delicious bite to savor. Use the Trash Can, Don’t Be One If you’ve ever eaten something just because it’s there, you’ve used your body as a trash can. That’s because you ate something you didn’t need instead of simply leaving it or throwing it out. This happens a lot around the holidays, when you might eat the leftovers or a plate of Christmas cookies because you feel guilty throwing them out. Guess what. When you throw trash into your body instead of a can, you’re not helping starving children in Africa. If you really want to help them, why not make a donation? Donate, say, a penny for every calorie you dump, or a quarter for every cookie you toss. Now that’s how putting yourself first can help out others in need! Exercise When you exercise, you’re happier, more energetic, and more focused. Sound selfish? Not really. You can be more productive at work, better able to entertain your friends and family, and readier to whip up that next batch of cookies when your children have a last-minute request for a contribution to a classroom holiday party. It can be tough to stick to your regular exercise schedule during the holidays. You can save time by getting your gear ready the night before and by planning your workout ahead of time so you make use of every moment. Since it can be tempting to sleep in instead of a morning workout or just hang out at home in the evening, make use of other people to stay accountable. Make plans to meet an exercise buddy, or commit to group fitness classes. And, if you’re feeling too stressed or tired to do a hard workout, try going to the gym for some easy stretching. You’ll still get the mental benefits and stay in the healthy habit of being a gym rat. De-Stress Have you ever wanted to tell someone to just “chill!” because they’re making you nervous? Don’t be that person! Keep yourself cool and collected so everyone wants to be around you and not avoid you. De-stress in whatever way works for you. You can go for a walk, get a massage or manicure, take a drive, or go shopping. It doesn’t matter…as long as you do it and it works. If it involves someone else, you’re doing double duty and helping someone else out as well! Have Fun Amidst all the hustle and bustle of taking care of yourself and others, don’t forget to have fun. Do whatever you want, whether it’s meeting a friend for (healthy) lunch, watching a full season of a TV show in a few days, or doing all the aisles at Walmart at 1:00 a.m. Whatever you’ve been dying to do all year, do it now. When you keep yourself happy, you’re better able to appreciate what other people need or want to be happy. Forgive Yourself Yes, things will go wrong. You’ll eat too much, or go a little overboard on the alcohol at a holiday party, or sleep in instead of working out. Or you’ll forget to pick up a gift for someone, or burn the cake you’re baking. It’s okay, and you’re best off if you can laugh it off and move on. Fret about it, and you’ll just be hurting other people who would rather see you happy than upset. The holiday season is supposed to be about giving, but that can drain you if you don’t take care of yourself. Just like you do during the rest of your weight loss surgery journey, you need to put yourself first during the holidays. That lets you give your best to everyone else, too.

Amanda, Great article! Thank you for this reminder to value ourselves. You are so right that we deserve to. Also, valuing ourselves and treating ourselves right really IS the first step towards being able to be more valuable to other people. When we’re healthy, happy, and productive, we’re more willing and much better able to give to others. It is self-less! These are some really good practical tips for actually implementing the philosophy! Thanks for reminding us to expect a little resistance, and for realizing we need to take care of ourselves if we expect to be capable of taking care of others. A good holiday to you!

I'm guilty of using that word a little more than I should these days. Reminds me of this article.