Alex Brecher

Jean, thanks for this story and lesson. I think you have taught us a few things. One is that we all still have personal baggage – like it or not, and recognize it or not. Even if we think we’re “over” being obese, we all still have those insecurities somewhere in us, and they can be brought out at any time. I have to admire you for being so self-aware. Someone else in your shoes might have come away from the incident feeling like the customer had a chip on her shoulder, but you managed to look within yourself. It’s also a good lesson to carry every day that ewe don’t always have time to explain ourselves to others. Even though we may have the best of intentions, we can come off as sounding uncaring, just the way your customer unfortunately found you, even though you knew exactly how she felt and wanted to help her think of herself as a person and not as a “fat girl.” Thanks for the lesson in the importance of not getting carried away in the moment and saying something that may come off as insensitive.

Your weight loss surgery diet takes a lot of work. You need to measure your portions, focus on protein, and think about every bite that goes into your mouth. There may be days when you run out of time or are sick of worrying about everything. That’s when you turn to your freezer. Nope, you’re not about to desperately dig into a carton of Haagen-Dazs. You’re reaching for a pre-portioned meal or snack that is high enough in protein and low enough in calories to fit into your diet. A frozen meal or snack may not quite be a locally grown, organic, freshly made gourmet meal, but it sure beats the alternative if the alternative is opening a bag of chips or ordering a pizza. If you like having frozen meals around, these are some good ones to consider. What better time than now to think about your freezer, since March is National Frozen Foods Month? These suggestions are good sources of protein and not too high in calories. Heat and Eat You’re on your way home from work, you’re exhausted, and you’re starving. Is it time for you to swing by the Chinese or restaurant on your street for some take-out? No, because you don’t have thousands of calories to play with. Plus, you know you have some good choices in your freezer that are just a few minutes away from being ready to eat. At least, you do if you’ve stocked up your freezer! Read labels carefully when shopping for frozen meals. Check not only the protein and calorie content, but also the serving sizes. Some meals, especially pizzas, seem like they’re for one person, when they really have three or more servings. Lean Cuisine, Weight Watchers Smart Ones, Michelina’s Lean Gourmet, and Amy’s Kitchen have frozen meals you can work with. Keep some in your freezer at home, and, if you can, stash a few at work to have for lunch. They sure beat opting into your coworkers’ group order for Italian subs and potato chips. Here are some frozen meals with at least 10 to 15 grams of protein and no more than 250 calories. Lean Cuisine Steak Tips Portabello with 15 grams of protein, 150 calories, and 14 grams of carbohydrates. Lean Cuisine Herb Roasted Chicken with 16 grams of protein, 180 calories, and 5 grams of fiber. Lean Cuisine Roasted Turkey and Vegetables, with 16 grams of protein and 200 calories. Lean Cuisine Cheese and Tomato Snack Pizza with 10 grams of protein and 180 calories. Lean Cuisine Pepperoni Snack Pizza with 12 grams of protein and 210 calories. Michelina’s Lean Gourmet Salisbury Steak with 10 grams of protein and 180 calories. Michelina’s Lean Gourmet Shrimp with Pasta and Vegetables with 11 grams of protein and 240 calories. Michelina’s Lean Gourmet Baked Pepperoni Pizza Snacks with 11 grams of protein and 250 calories Weight Watchers Smart Ones Chicken Quesadilla with 170 calories and 12 grams of protein. Weight Watchers Smart Ones Spicy Szechuan Style Vegetable and Chicken with 240 calories and 11 grams of protein. Weight Watchers Smart Ones Chicken Santa Fe with 160 calories and 19 grams of protein. Amy’s Kitchen Light and Lean Swedish Meatballs with 260 calories and 12 grams of protein. Amy’s Kitchen Light and Lean Quinoa and Black Beans with Butternut Squash and Chard with 240 calories, 10 grams of protein, and 11 grams of fiber. Start Your Day Off Right Okay, what would be the ideal breakfast on your weight loss surgery diet? Maybe an omelet made with baby spinach and mushrooms and low-fat feta cheese? Cottage cheese protein pancakes served with freshly cut fruit? Nice, but you probably can’t make these kinds of breakfasts every day. If you’re going to talk about being too rushed to cook healthy homemade meals, you have to mention breakfast! Most of us just don’t have time to cook a hot, high-protein breakfast. Frozen meals can do the trick in a pinch. If you’re feeling ambitious, grab a piece of fruit to eat with your breakfast and up the fiber. Here are a few good choices. You can easily turn these breakfasts into grab-n-go meals by wrapping up the sandwiches or packing the other meal options into a container. Lean Cuisine Veggie Scramble 16 grams of protein and 180 calories. Lean Cuisine Turkey Sausage Scramble with 18 grams of protein and 180 calories. Weight Watchers Smart Ones English Muffin Sandwich with 210 calories and 13 grams of protein. Weight Watchers Smart Ones Three Cheese Omelet with 13 grams of protein and 200 calories. Jimmy Dean Delights Egg White with Spinach and Mozzarella Honey Wheat Flatbread with 11 grams of protein and 160 calories. Meal Minus One What else should you have in your freezer so that you’re just minutes away from a meal that fits on your weight loss surgery diet? I like to call these “Meals Minus One” because you just need to add one (or a few) ingredients to make them a meal. Here are a few ideas – but check your grocer’s freezer for other healthy varieties. Morningstar Farms Meal Starters Grillers Recipe Crumbles, with 9 grams of protein and 70 calories per half-cup. Toss with fresh or frozen veggies and – optional – top with low-fat cheese for an easy breakfast scramble. Morningstar Farms Garden Veggie Patties with 10 grams of protein and 110 calories. Stir fry with frozen stir-fry vegetable mix and teriyaki sauce. Van’s 8 Whole Grains Lite Waffles with 3 grams of protein and 65 calories for 2. Serve with nonfat Greek yogurt and fresh or frozen berries. Jimmy Dean Delights Fully Cooked Applewood Smoke Sausage Links with 120 calories and 10 grams of protein, served with 1 packet of instant oatmeal. You can have a quick, high-protein breakfast with only a little bit of imagination, and even less time and effort. A Note on Frozen Foods and Health Are frozen meals really that healthy? Aren’t they processed? Don’t they have preservatives in them? Yes, you’re right. Many frozen meals are high in sodium. They can contain added sugars, and be higher in fat that you expect. Weight Watchers Smart Ones Chicken Santa Fe, for example, has 800 milligrams of sodium or more than one-third of what you need in a day. Ideally, you could cook each meal from scratch using fresh, wholesome ingredients. That’s not possible for most people. When “perfect” isn’t possible, it’s time to look at the “next best” option. And if your choice happens to be between a Jimmy Dean Delights Maple Pancakes and Turkey Sausage Griddlers with 10 grams of protein and 240 calories and, admittedly, 12 grams of sugars, versus, say, a fast food sausage biscuit with over 500 calories and a day’s worth of saturated fat, frozen doesn’t look quite so bad. Frozen foods can bail you out those times when you just need something quick and easy. Spend some time going through the freezer section at your local supermarket so you’re not caught empty-handed when you get desperate. And this March, check the specials at the grocery store to capitalize on Frozen Foods Month.

Colleen, Thank you for addressing one of my biggest frustrations – bias in bariatrics! I think everyone who has ever been obese has experienced bias or outright discrimination from everyone from colleagues to, sadly, healthcare professionals. But I don’t know if we take the time to think about our own bias, as you suggest. Are we proud of ourselves, or ashamed? Can we honestly say we treat and think about obese, formerly obese, and never-obese people the same? That’s a great checklist for beginning to think about our own thoughts and actions. Also, I love the link to the ATOP and BAOP – taking those tests can be so enlightening and give us ideas for how to help ourselves and others.

Cari and Dr. Stapleton, thanks for this essay on awareness! It is so true that we need be aware in order to change – why do something if we don’t know what it is and why we should do it? Comparing awareness to an ingredient in a recipe is a sensible way of looking at it, too. It’s an essential ingredient, and it needs to be used right…but other ingredients are necessary, too, for the “recipe” to come out right!

Jean, thanks as always for your wisdom. It’s always easy to see why you’ve done so well with the band and sleeve – you are positive and smart. Thanks for this reminder that it’s (probably) not that bad, whatever it is. You’re right – it feels devastating when we’re told there’ll be a few months of delay because of some complication or other, but does it really matter? Probably not. Just accept and deal with it…and you give really good tips for doing so. And ask your surgeon – great advice!

You are absolutely determined to lose your extra weight for good. You get weight loss surgery and are 100 percent committed to your high-protein, low-calorie weight loss surgery diet. You clear the junk from your kitchen and stock up on healthy foods. And, of course, you vow never to eat fast food again. That may work for a while, but sooner or later, you’re going to find yourself at a fast food restaurant. It may be because your friends or family insist on going. Or, it could be your only option at a time when you’ve forgotten to prepare a healthy meal, or you’re running late in the morning before work or in the evening after work. Don’t panic. Wherever you are, you can find a healthy meal that has some protein and won’t make you gain weight. Just stay calm so you can make a good choice. Here are some suggestions for the top six fast food restaurants in the U.S. 1. McDonald’s Some people may blame it for America’s obesity epidemic, but the country’s top hamburger restaurant actually offers some choices you can live with. Skip bacon, fries, sauces and dressings, anything with double or triple the meat, and anything labeled “crispy.” You can always get away with ordering a burger or sandwich without the bun or bread, or eating just the filling from a snack wrap. The following are good bets. An egg white delight muffin, with or without the English muffin, for breakfast. A Fruit ‘n’ Yogurt Parfait without the granola topping or oatmeal with apples and without cream, for breakfast. A grilled sweet chicken chili or Southwest chicken snack wrap without ranch sauce and without the tortilla. A grilled chicken sandwich, hamburger, or cheeseburger without the bun or bread. A salad with grilled chicken. Apple slices or a tangerine on the side. 2. Subway Subway can live up to its reputation of being a weight loss-friendly restaurant, but not all menu items are good choices for your weight loss surgery diet. Watch out for their breads – none are whole grain – and skip the pizza. Also, beware of fatty fillings like seafood and tuna salad and meatballs. Of course, stay away from sides and desserts like chips and cookies. The following are good bets. Egg white and ham on flatbread (or just eat the filling without the bread) for breakfast. Salads with lean proteins like black forest ham, oven roasted chicken breast, turkey breast, a veggie patty, steak, or ham. Apple slices and water to go with your meal. Tons veggies to make your sandwich more filling and nutritious but still low-calorie. Mustard, balsamic vinaigrette, or a fat-free sauce. 3. Starbucks Don’t blow your diet on beverages. If you’re not careful, you could get 600 calories and 80 grams of carbohydrates from a single drink at Starbucks. And the baked goods? Best not to even look at them, unless you want to risk dumping syndrome. Still, you can get away with a Starbucks drink or meal that you don’t need to be embarrassed to tell your surgeon about. The following are good bets. Decaffeinated coffee or tea without milk or whipped cream. Use almond milk and sugar-free syrup if you want to jazz up your beverage. Spinach and feta breakfast wrap, egg and cheddar breakfast sandwich, or reduced-fat turkey bacon breakfast sandwich without the tortilla or bread. Fresh fruit. Chicken and hummus bistro box. 4. Wendys Like McDonald’s, Wendy’s is another hamburger restaurant that can really do some damage if you’re not careful – but you can get away with a high-protein, low-calorie meal if you do your homework first. Stick to “Jr.” sized burgers and skip the fries, chicken nuggets, fried chicken, and bacon. The following are good bets. Salads with grilled chicken and without high-calorie dressings or toppings. Jr. burgers and cheeseburgers and grilled chicken sandwiches and wraps without the bun or bread and with mustard instead of a fatty or sugary sauce or dressing. A side salad and apple slices. Unsweetened iced tea. 5. Burger King What can we say? Americans like their hamburgers. Burger King is the third hamburger restaurant that ranks in the top five fast food chains in the U.S. You know the drill. Skip the bacon, fries, onion rings, double and triple burgers, and crispy chicken, and don’t even think about sundaes, shakes or pies – unless you want to feel sick from the sugar. There are plenty of options for high-protein meals as long as you skip the bun. The following are good bets. Maple flavored oatmeal with apple slices for breakfast. Ham, egg, and cheese biscuit without the biscuit for breakfast. Yumbo hot ham and cheese sandwich without the hoagie bun and with mustard instead of mayo. Tendergrill chicken sandwich, veggie burger, or Whopper Jr. without a bun or mayo. Side salad. Chicken, apple, and cranberry salad without the cranberries, or chicken Caesar salad without the croutons. 6. Taco Bell As with the other restaurants, you can get in big trouble at Taco Bell, or you can get a good meal. Stick to the smaller menu items and choose from the Fresco menu to get items under 350 calories. Taco Bell offers plenty of high-protein menu items, but you’re better off skipping the tortillas, taco shells, and tortilla chips. The following are good bets. A.M. Grilled Taco or Crunchwrap without the burrito or taco shell, if you must get breakfast at Taco Bell. Chicken taco or burrito without the tortilla or taco shell. Salsa, pico de gallo, hot sauce, red sauce, or pizza sauce. Fresco grilled steak or chicken soft taco. Fiesta taco salad with chicken or steak and without rice – don’t eat the shell.

Thanks for these reminders, Jennifer! Great points about snacking. The other warning I have about snacking would be social snacking…snacking because your friends are having a snack, or because there are snacks available at work. It’s so easy just to do what everyone else is doing if you’re not careful.

Dr. Adeyeri, Thanks for the great tips! I think they’re spot-on, and I love the way you present the buffet as an opportunity to try new, healthy foods! The only thing I usually do differently than what you suggest is that I do include salad (greens). That’s because I can’t resist loading my plate, so I try to load it with something low-cal. Then I’ll put the “extras” on – starting with protein, and then seeing if there are any “must-try” vegetables, fruit, or something else.

Rene, thanks for this help! Sugars can be super complicated, and you’re helping us figure out how to find and avoid them. Thanks for the link to the sugar comparison chart – very interesting! Do you think the second entry for Dannon Oikos plain Greek yogurt with 18 grams of sugar is a mistake? Is it referring to a different kind of yogurt, maybe a flavored one?

Rene, Thanks for the guidelines. You bring up some good points! The liquids stage isn’t the right time to focus on weight loss yet – it’s when we get to the solids that we can really start to feel the benefits of surgery and get full fast. Of course, that’s assuming we choose nutritious foods, don’t drink Water with them, and don’t drink our calories!

Thanks for posting this video! It’s a good lesson in being fit no matter what kind of shape you’re in or what your abilities are. I also have to say that these exercises aren’t all that easy – you can benefit from them even if you’re not chair-bound. Thanks!

What an amazing story. Thank you for sharing that incredible experience of “meeting” yourself at the front door. Publishing a book is an accomplishment in itself, but what you went through to get the material for that book…that’s truly remarkable. I’ll be following you on http://pickastrugglecupcake.com/!

Karen, Thank you so much for sharing what you have gone through in such a beautiful way. It is a reminder that we all struggle with so many things. Our struggles can cost us so much, from mental health to self-respect to relationships to even, as you point out, the ability to have our own genetic children. Thank you for also reminding us that the struggle is worth it. Reach out for help, whether from friends or family, or from a higher power. We can overcome the challenges.

We just received a response from Rasha Pecoraro on our on our FaceBook page. She's a former contestant on The Biggest Loser and former patient of Dr. Huizenga "As a former contestant on The Biggest Loser and former patient of Dr. Huizenga, I applaud you for your beautifully written letter. I lost 70 pounds in my 5 months on the show, and gained back all of it and then some post Biggest Loser. As much as I love Dr. H, and my time on the show, I was never given the tools to make a permanent healthy lifestyle change. I did extensive research on weight loss surgery, and I mentally, emotionally, and physically prepared for it. Since having Gastric Sleeve Surgery at Oregon Weight Loss Surgery in April 2013, I have lost (and kept off) 135 pounds, and I am the healthiest and happiest I have ever been! - and I have NEVER worked harder. Gastric Sleeve Surgery has been the best tool to use to fuel my healthy lifestyle. This time I did it on my terms, and my rules. I will not bad mouth Dr. H, as I believe his heart is in the right place, but I will say that he believes in what he says. I, on the other hand, believe in all of the work I've put in to get to this amazing place in my life, Bariatric surgery included. Many former contestants on The Biggest Loser have turned to bariatric surgery, but I am one of the few who is open about it. I believe in telling your truth, whatever that may be. Thank you for telling your truth. Be Brave. Be Authentic. Be You. Aloha, Rasha"

If you have FaceBook, please post or comment at https://www.facebook.com/biggestloser/posts/10153116060971948 You can tweet to The Biggest Loser Show at: https://twitter.com/biggestlosernbc

We tweeted! Our members are invited to join in at https://twitter.com/biggestlosernbc

We sent it digitally as well as via FedEx to Dr. H as well as the shows producers. I know they're all going to receive the letters. The only question is if we'll receive an actual response or better yet, halt Dr. H from bad mouthing WLS.

That would have been a wonderful idea! The letter was sent out today via FedEx so it's a little too late now. Next time I'm going to keep your suggestion in mind, thanks.

I just posted an Open Letter to Dr. H from the “The Biggest Loser” .

I recently posted an article titled “The Biggest Loser:” Irresponsible Weight Loss Surgery Comments? . We received many fantastic comments from our concerned members. I've decided to follow up our article with an Open Letter to Dr. Robert Huizenga or Dr. H as he's known on the show. The letter will also be sent to the shows producers and staff members. Dear Dr. Huizenga, I am the founder of BariatricPal, the world’s largest online community for weight loss surgery patients and potential patients. I am writing to you today regarding your role as an expert on “The Biggest Loser.” I am asking you to please stop publicly portraying weight loss surgery in a negative light without any explanation. Most recently, during the Season 16 Finale, you stated that losing weight using methods used on the show were far healthier than turning to weight loss surgery. The implication was that bariatric surgery is under no circumstances the best choice for individuals struggling with obesity. I am asking you to stop making comments like this. You and “The Biggest Loser” have a significant amount of influence on America. The season finale attracted 5.4 million live viewers, with untold millions watching the show at a later time. Given that one-third of American adults are obese, it is almost certain that many viewers have obesity. “The Biggest Loser” reaches out to this audience throughout the show. Contestants, trainers, and health experts like yourself directly address viewers who need to lose weight, offering encouragement and tips. As you know, positive gestures like this can motivate people to change their lives. Unfortunately, the derogatory comments about bariatric surgery can have just as much impact, but in a negative way. Your statement at the Season 16 finale of “The Biggest Loser” and similar ones make weight loss surgery sound like a shameful, dangerous, and ineffective choice in all cases, with no further explanation. According to the Weight-Control Information Network (WIN), 4% of men and 8% of women in the U.S. have extreme obesity (BMI over 40). That translates to about 20 million American adults who are potentially eligible for weight loss surgery. This figure does not include the approximately 60 million Americans whose BMIs are between 30 and 40, and who might be eligible for surgery due to the existence of a co-morbidity. Not all of these individuals are eligible for and interested in weight loss surgery, but many are. BariatricPal alone, for example, has a quarter-million members who are weight loss surgery patients or who are considering surgery. For weight loss surgery patients, your comments can be hurtful. Weight loss surgery is not the “easy way out.” It is a tool to help control food intake. Eligibility criteria include a requirement that patients be committed to the strict dietary changes necessary to lose weight after bariatric surgery. I and millions of other weight loss surgery patients who have successfully used weight loss surgery as a tool against obesity worked hard to get where we are today. We do not deserve for you and your colleagues to suggest that we have cheated to lose weight. Comments that groundlessly condemn weight loss surgery can harm potential patients just as much if not more. Eligible candidates might decide not to get the surgery in part because of your position. First, your comments can lead to a feeling of shame for even considering bariatric surgery to fight obesity. This is unjust, since the post-surgery diet is strict and requires a lifetime of attention, just as “The Biggest Loser” contestants must modify their own diets for the rest of their lives to maintain weight loss. Secondly, your comments on the show seem to imply weight loss surgery does not work. While there are patients who do not respond to surgery, and complications are always a threat, the scientific literature overwhelmingly agrees that weight loss surgery is a viable option for the treatment of morbid obesity. Furthermore, the scientific community largely agrees that weight loss surgery can improve health and metabolic parameters. To varying degrees, methods such as gastric bypass, adjustable gastric band, and gastric sleeve have been linked to improvements in diabetes and other obesity-related conditions, such as hypertension, sleep apnea, and dyslipidemia. The UK’s healthcare system, known as the National Health System or NHS, is so convinced of bariatric surgery’s effectiveness, safety, and cost savings potential it covers bariatric surgery procedures. Unconditionally stating that weight loss surgery is the wrong choice is particularly unfair given that “The Biggest Loser” contestants do not always achieve or maintain their goal weights. An article on Today.com, which is owned by NBC, looked at initial, finale, and current weights of selected contestants from the first 11 seasons of the show. Of the 56 contestants they highlighted, 20 were within 10 pounds of their finale weights, and 8 had gained back at least 40 pounds since the finale. These results are impressive but not perfect. And, “The Biggest Loser” is not for everyone. So far, only hundreds of individuals have been lucky enough to have the opportunity to lose weight on the show. For a few others, losing weight at one of the Biggest Loser resorts is an option – but not a practical one for most people. At $3,000 per week, it could take $50,000 or $100,000 or more to reach goal weight, not including time out from work and life. Weight loss surgery may be the only practical choice for people who have work and family obligations, and who live within a budget. People struggling with obesity do not choose weight loss surgery because they think it will be easy. They choose it because they have no other choice. Nothing else has worked for them. For me and hundreds of thousands of other weight loss surgery patients, it worked. Because of this, I ask you again to please stop publicly attacking weight loss surgery without explanation. You and I and everyone else who is connected to obesity knows what a terrible disease it is. We should join forces in fighting it. Let’s work together to get the greatest possible number of people healthy, and not work against each other with derogatory and divisive comments. Thank you for all of your hard work and commitment to fighting obesity. You have established yourself as one of the most influential health experts in obesity, and I hope you will use your voice in a positive way. Thank you for considering this. Sincerely, Alex Brecher Founder, BariatricPal

Thanks. I'm going to look at ordering that Wok, looks great! I left out a really awesome kitchen tool knows as the Anova Sous Vide Immersion Circulator. I find Sous Vide cooking to be perfect for Bariatric patients since it softens the food and keeps it very moist and tasty.

A well-stocked kitchen doesn’t just have food. It has all kinds of utensils and pots so you can cook and other aids. Beyond the knives, pans, and measuring cups that you’ll fine in any kitchen, some extra gadgets and gizmos can help you cook for one and stay on your weight loss diet. Here are a few of our top picks. Kitchen Scale This is a must-have for any bariatric surgery patient. If you do not have one, go get one. A kitchen scale is even more important when you are cooking for one. Your kitchen scale can be especially helpful for measuring out smaller portions of larger recipes or of store-bought, prepackaged food. If you know the nutritional information of the entire recipe and know what portion you want for a single serving, start by weighing the entire recipe. Then remove it from the scale and weigh out the portion you need. For example, if your recipe weighs 1,000 grams and has 2,000 calories, and you know you need 200 calories, you know you need 1/10 of the recipe. So, you can measure out 100 grams (1/10 of the recipe) on your scale. Containers with Lids Having enough containers can make all the difference. It’s easy to get motivated to make multi-serving healthy recipes when you know where you’re going to store what you do not eat immediately. Divide your weekend recipes into portions of 2 to 3 servings and store each portion in a container in the freezer. Then you can defrost what you need for a meal, plus have another serving or two to eat the next day. Have ample sets of small containers on hand so you can take your food with you. You can take salads in the larger containers. The bulk of your containers can be medium-sized and just right for cut fruit, raw veggies, deli slices, cooked chicken, and leftovers. Use tiny containers for condiments like peanut butter, hummus and light salad dressing. Make sure the lids are tight-fitting so you can take your food with you without spilling. Additional Help for Carrying Food You may need to transport your food frequently and weight loss surgery. You’ll probably be taking your own lunch to work instead of going out to eat, and you should always have enough healthy snacks on hand to prevent yourself from grabbing junk food out of desperation. An insulated lunch bag is one convenience. It is also helpful to have foil, plastic wrap, and sandwich baggies on hand so you can always pack up what you need at the last minute. They are not as environmentally friendly as reusable containers, but they can save your diet. A Vacuum Sealer You’ve probably seen television infomercials talking about the benefits of vacuum sealers. Sellers promise all sorts of benefits, and many weight loss surgery patients find that these are more than empty promises. Save money by buying in bulk or in family packs, or by purchasing extra amounts of fresh foods while they are on sale, and storing them until you use them. Prevent waste. Vacuum sealers claim to keep food fresher for several times longer in the freezer than using a container or plastic bag to store food. They also prevent freezer burn. Eat healthier. You know that if something healthy is available, you’ll eat it. If not, you won’t. Sealing your food up in vacuum packages helps you make sure a healthy foundation for a meal is always available. You can vacuum seal almost anything, from fish, meats, and poultry to fruits and vegetables to cheese and baked goods, like muffins and pancakes. You can reheat your food in the microwave or simmering water. Make sure you have always have plastic bags on hand to seal your food. Pots and Pans If time is one of your biggest limitations, a slow cooker can help you out. You can make all kinds of chili, stews, casseroles, and other main courses that are high-protein and rich in vegetables. Because you can often use bouillon or broth to keep the dish moist, slow cooking can also be low-fat. When you get home to the hot meal, serve yourself what you want to eat and freeze the rest. A muffin tin may become a surprising new essential. A six-muffin tin can fit into most toaster ovens, making them nice and convenient, while a 12-muffin tin can get you more muffins and let you make bigger recipes. Another likely necessity is a frying pan for making omelets and scrambled eggs. You can buy a small one to make portion control easier. Blender This is especially critical when you are in the pureed foods stage after weight loss surgery. A blender can come in handy at other times, too, especially if you depend on shakes to meet your protein requirements or get in a quick meal with fresh fruits and vegetables. Choose a blender that is easy to use and clean. If you have a huge food blender that you dread using because it involves lifting the heavy thing down from a shelf and endless washing up afterwards, you might want to invest in another blender. A hand blender is one option. You can also look at shake-making blenders like a Nutri-Bullet. You’re on Your Way! Don’t let your efforts to go waste as you read up on cooking for your weight loss surgery diet and discover new tips and recipes. Gather resources to help you. Collect your favorite links from the BariatricPal forums and from blogs and other helpful weight loss surgery sites so you can easily go back to them when you want to. Bookmark or print when you run across new recipes, and take careful notes when you make one you like. Don’t forget to read the earlier parts of this series on cooking for one. Also, check out the BariatricPal conversation on cooking for one! Get a few tried-and-true tips, and share your own discoveries. There are some pretty great ideas floating around!

You can see some of them at http://www.today.com/id/40423712/ns/today-today_entertainment/t/biggest-loser-where-are-they-now/#.VOTeiy60XC4 .

I'm going to take the blame for the photo! Pandora sent me another photo but I couldn't get it to load and used another random one I found online. I've updated the pic and hope it's the perfect squat stance :-)

Please see http://www.bariatricpal.com/forum/1048-food-and-nutrition/ .