enjoythetime

“The Holidays.” Those two words can make any weight loss surgery patient shudder. It seems like there’s nothing but food everywhere. It’s delicious, tempting food, and it’s high-calorie, high fat, and never-ending. But it doesn’t have to get the best of you.


Here are six tips for keeping Thanksgiving – and the weeks leading up to it – in check this year. They’re simple tips, but they can help you stay on track and keep the scale moving in the right direction.
1. Eat Well
Yes, this can be the best Thanksgiving dinner you’ve ever had – as long as you don’t define “best” as “biggest.” Instead, why not define “best” as “healthiest,” “happiest,” and “best for your confidence?”
After weight loss surgery, here are some ideas for how you can “eat well.”
Eat slowly, just like you always do.
Depend on salad and turkey, not on stuffing and potatoes.
Bring (or serve) at least one dish of something healthy, such as roasted Brussels sprouts or a cranberry kale salad so you know there’ll be something you can eat.
Take second helpings only of salad or turkey breast.
Allow yourself one small serving of a carefully chosen treat, whether it’s creamy casserole or pecan pie.
Savor everything: the food, of course, and also the company.

2. Be Thankful
Holidays can make you feel down when you’re focused on weight loss surgery. If you’re pre-op, you might still be deciding whether to get surgery, worrying about surgery itself, or trying to lose a little extra weight on the pre-op diet.
If you’re post-op, there are a lot of foods that just aren’t on your diet anymore. You may need to pass up old favorites like pumpkin pie, mashed potatoes, candied yams, and cornbread stuffing. And eating until you’re beyond stuffed? Not an option!
Pre-op or post-op, it’s easy to feel sorry for yourself and focus on what you’ve given up. But don’t forget all the wonderful things you have to be thankful for. What about your family? Your job? Your home? The friends who support you on your journey to health? WLS which gives you the chance to give you the life you want? Put on a positive face, and it’ll be a lot easier to see what you’ve gained without mourning what you’ve lost.
3. Remember What’s Important
Turkey, pie, holiday shopping and football are important, but if they are at the top of your list, it may be time to step back so you can remember what’s truly important at this time of year. It may be your family, your health, and your friends. Hint: if you’re having trouble remembering, you might want to try taking a walk or going to the gym…a little active time can get your mind going!
4. Give Back
There’s no better way to get yourself into a Thanksgiving mood than giving back. You could try packing bags at a food pantry, serving meals at a homeless shelter, or reading books to kids. You can quickly recognize how fortunate you are when you see others in need, and you can quickly recognize how useful you can be when you help them.
5. Take Care of Yourself
There’s delicious food everywhere. Even if you try to summon up the willpower to resist it, it seems like you’re sure to offend someone…maybe your aunt if you don’t want her famous green bean casserole, or your best friend who makes you a special batch of candied sweet potatoes, or your coworker who bakes pies every year to share with the entire office.
But you have the right and responsibility to take care of yourself. “No, thank you” is perfectly clear. If you feel the need to explain, you can say, “My doctor doesn’t let me have that.” That gets the message across and provides an excuse to refuse that’s not personal against the kind person who offered you the food.
6. Get in the Game
And we don’t mean Fantasy Football! Find an activity, and participate in it. Over Thanksgiving weekend, the exercise will burn a few extra calories. It will also help keep you focused on your weight loss goals and clear your head so you make healthy food choices, too.
Yes, it’s cold…but it’s going to be cold for the next several months. Your best bet is to plan a winter-friendly workout schedule and stick to it. That could mean a few days a week at the gym, or staying indoors at home with workout DVDs and a few dumbbells. Most days, you can also get outdoors for a walk. Barring ice and severe snowstorms, you’ll be fine if you dress in layers and follow basic cautionary rules, like facing traffic and wearing reflectors.
You have the chance to make this Thanksgiving and the rest of the holiday season a healthy time. Just think how good it will feel to lose weight, not gain weight, this year…and have a better time doing it, too!

It’s autumn now. That means longer nights and cooler weather. That means…you may be craving some comfort food. The problem is, you know most of those traditional comfort foods aren’t on your healthy weight loss surgery diet.
So what can you do to satisfy the cravings while you keep losing weight? Here are some ideas for every stage of the post-op weight loss surgery diet. They’re lower in calories and healthier than some of the foods you used to dive into but aren’t an option anymore.


Stage 1: Liquid Diet
There’s no denying that your diet the first few days or weeks after surgery can be pretty boring, but you can still make the best of it. After surgery, you may need a little comforting as your body tries to recover. Plus, you may start to feel cold as you lose weight. So, why not try some hot tea?
One option is to go for apple cinnamon tea. Stew dehydrated apple slices and cloves for about 10 minutes, then strain the liquid into your teacup and serve with a cinnamon stick. If you don’t feel like simmering dehydrated apple slices and spices, you can go the quick route with apple tea bags (make sure they’re decaf!) and a cinnamon stick instead. You can get a warming protein boost instead if you make spiced chai with soy milk or non-fat milk instead of water.
For a warming protein drink, you could curl up with an instant cup of BariatricPal Hot Protein Drink – Classic Hot Chocolate or with marshmallows, or BariatricPal Hot Cappuccino Protein Drink – Vanilla. No problem if your surgeon forbids caffeine. Just opt for BariatricPal Hot Protein Drink – Creamy Cappuccino (Decaf). They’re low-sugar and each has 12 to 15 grams of protein.
Stage 2: Mushies or Pureed Foods
You don’t need to give in when that leftover pumpkin pie in the fridge calls your name. Listen to it, and you’ll end up with hundreds of calories, tons of sugar, and probably a stomach ache. Instead, you can mix pureed canned pumpkin with cinnamon, pumpkin pie spice or cloves, beaten egg whites, almond milk, and your choice of calorie-free sweeteners, such as stevia. Bake it until it sets.
Once you’re on the semi-soft foods diet in stage 3, you can turn your pumpkin pie into pumpkin cheesecake by swirling the pumpkin mixture with low-calorie cheesecake mixture made from fat-free cream cheese, egg whites, fat-free cottage cheese, vanilla, and sweetener before baking. And if you’re craving some crust, add a bit of crunch with crushed high-fiber cereal.
Need something a little more substantial? Go for the comfort without the carbs at breakfast with BariatricPal Maple Brown Sugar or Apple Cinnamon Oatmeal with 14 grams protein, or whip up instant BariatricPal Chocolate Chip Pancakes with 15 grams of protein.
Stage 3: Semi-Soft Foods
You may have heard about using pureed cauliflower to satisfy your cravings for mashed potatoes. What about taking it up a notch with a high-protein, low-carb shepherd’s pie? Blend cooked green peas and beans for the bottom layer, and cover it with a layer of lean ground turkey mixed with broth to season it. Spread pureed cauliflower over the turkey. If you want to go whole hog, sprinkle shredded low-fat cheddar cheese on the top so it browns while baking.
As long as we’re talking about cauliflower – which, by the way, is in season in the fall – don’t forget you can also use it as a great alternative to fried rice. Pulse cauliflower in a blender until it is in small pieces. Then stir fry it with diced veggies and some protein, such as egg whites and cooked chicken breast. That sure beats Chinese take-out!
For something a little meatier, you can try meatballs without the bad stuff! Take a packet of BariatricPal Light Sloppy Joe (or Vegetarian Joe, if you prefer), and mix it with an egg white and some low-fat parmesan cheese. Cover it in low-sugar tomato sauce, and you’re ready to eat.
Stage 4: Full or Solid Foods Diet
Roasted candied nuts are a big hit in fall, and you can make your own version once you’re several months out of surgery. To make sugar-free candied pecans, mix a cup of pecan halves into a beaten egg white until the pecans are coated. Roll them in a mixture of cinnamon, a pinch of salt, and your favorite calorie-free sugar substitute, such as stevia. Bake them at 350 degrees for 15 minutes or until golden brown. They’re high in healthy fats, protein, and antioxidants – just remember they’re high in calories, too, so watch the portions.
Here are a few other comfort foods you can try without guilt.

Vegetarian chili with beans or chili with ground turkey, or BariatricPal Vegetable Chili with Beans.
Veggie burgers with black beans, lentils, or chickpeas, oatmeal or quinoa, mushrooms, carrots, and zucchini. Serve as sliders on lettuce leaves with avocado or low-fat cheese.
Lasagna made with eggplant instead of noodles, low-fat ricotta, and fat-free mozzarella cheese.
Breakfast casserole made with egg whites, turkey sausage, low-fat cheese, and onions.
Crunchy salty snacks like BariatricPal Lite Bites pretzel twists and chips.

One More Tip – Watch Your Portions!
With comfort foods, part of the problem is the “what.” The other part is the “how much.” Portion control is key when it comes to the weight loss surgery diet. When you can, try making recipes so you know how much you’re getting and so it’s naturally easier to take a small serving. Here are some suggestions.

Measure your ingredients and know how many servings you should get out of the entire recipe.
Make use of a muffin tin instead of a so you can pre-portion foods like meatloaf, egg-based muffins, and pumpkin pie.
Make naturally pre-portioned foods, like deviled eggs and meatballs so you know a serving size is one piece.

Weight loss surgery doesn’t mean giving up comfort foods. It just means choosing your foods wisely so they make you feel comforted, not bloated. Whatever you’re in the mood for, you can find a version that’s WLS friendly and simple to make. What are your favorites?

Many diet plans tell us it's all about the calories. But is that true after weight loss surgery?
Can you really keep eating everything you love just limit the portions?
Bariatric Dietitian Elizabeth Anderson provides her take on this question in the final installment of her dangerous diet tips series.


Imagine me, 16 years old at the neighbor’s pool, feeling pretty sassy in my new one piece bathing suit with the buttons down each side.
My grandmother’s friend edges up to the side of the pool and motions me over conspiratorially.
“Elizabeth, I see you’ve lost some weight, tell me, what’s your secret?”
“It’s easy, just eat 1000 calories a day. You can eat whatever you want just don't go over 1000."
Ladies and gentlemen, why did I ever pay for a nutrition degree when I clearly had all the information at age 16????
Clearly, I jest.
1000 calories of hot dogs, English muffins, fat free cookies and pancakes does not a diet make—let alone a healthy weight loss plan.
But it’s soooo tempting to follow this advice. It’s simple, clear cut and junk food is totally fine--as long as you keep the total consumption under the specified number of calories.
Some WLS patients have taken the bait—especially after they stop losing weight.
Not surprisingly, there are some problems with this type of plan.
1. 1000 calories of potato chips isn’t nutritious but it fits the criteria.
2. If you don’t have enough protein you’ll be compromising your weight loss—regardless of calories.
3. Individual calorie needs depend on sex, age and activity level to name a few. One size does not fit all.
There’s a better way. Stop counting calories. Don’t let a number determine how much you’re going to eat today. Rely instead on your surgical tool and natural hunger.
This can be scary—flying without a net. The temptation to use total calories as a guide is real. But ignore it. You are ready for something else, something more effective and natural.
Here’s how to start:
1. Eat three bariatric-sized meals and two portioned snacks each day.
2. Sit down to eat, eliminate distractions: TV, computer, magazines or books.
3. Pay attention to the deliciousness of the food. Savor it.
4. Try to take at least 15 minutes to finish a meal, 30 is better.
5. When you are full, stop eating. Notice if there is still food on the plate. If there is, does that make you uneasy? There are a lot of members in the Clean Plate Club. Cancelling your membership IS possible, but first you have to realize you are a member.
It isn’t easy shaking old diet thinking and behaviors—the first step is realizing you are following them. With some self-compassion and support, you can find your way back to healthy and sustainable weight management.

Whatever you are looking for you will see… AND... When you change the way you look at things the things you look at change!


Tips for Improving Your Body Image:
Accept your genetic body type: Remember that your weight, height, and bone structure are strongly determined by your genes.. Healthy bodies come in all shapes and sizes.

Stop comparing yourself to others. How others look has nothing to do with you.

Be media conscious. We are bombarded with media messages telling us our bodies are not perfect… Most fashion and women’s magazines focus on an ideal of beauty that is just not something that anyone in real life can be. Remind yourself that the body images you see are manufactured by make up artists, hair dressers, airbrushing specialists, fashion designers, lighting specialists, and cosmetic surgeons. Also know that many fashion models have eating disorders and are not able to maintain their low body weight in a healthy manner.

Create a Why I Like Myself List. Think about all the things about you that you like… are you Funny? Creative? Honest? Intelligent? Think of all the reasons you deserve to love yourself and write them down. Remind yourself of all the things you are besides a body. Read this list daily and add to it every time you think of something else you like about you.

Create a Body Appreciation List. Think about how your body has continued to show up for you no matter how much you fed or starved it, exercised it or not. Write these things down. Remember that your heart has continued to beat, your lungs continue to breathe, and your liver continues to detoxify your body. As well, maybe your body has learned a new skill, gotten stronger, taken you to the top of a hill, rejuvenated during sleep, or allowed you to comfort a child, share love with a spouse, or go shopping with friends!. Celebrate your body and the marvelous things it can do. If you’ve had Weight Loss Surgery note all the things that your body can do now that it could not do before. How has your life changed because of the changes your body has gone through? Read this list daily and add to it every time you are grateful for something your body has done.

Stop thinking that thinner thighs are the answer to all of life’s problems. When you find yourself hyper focused on your body stop for a moment and ask yourself what you would be doing, thinking, or feeling if you were not obsessing about your body. What is this preoccupation stopping you from being present to in your life? Are you in anyway benefiting from focusing on what you believe to be your physical flaws? Commit to feeling the feelings that arise as you ask yourself those questions and really listen to the answers you hear/feel.

“Act as if you” were comfortable in your body even If you are not quite “feeling it” yet. How would you walk, what would you wear, how would you speak to people, what kind of self talk would you be speaking, what kind of eye contact would you make with others? Use these questions as a guide for “acting as if”. Notice how it feels to carry your body with an air of love and respect.


Speak (and think) only kind and loving words and thoughts to and about your body!! If you find yourself being critical of your body, stop and acknowledge that this will not support you feeling good about yourself. Then, respond to yourself as you would to a best friend. For every negative thing you catch yourself saying about your body, apologize to your body and say 2 loving/ appreciative things about your body.

Make a decision to truly “nourish” yourself. Read a good book, take a bubble bath, schedule a massage, get a haircut, dance to your favorite song, make plans with a friend, take a nap, ask for a hug, give yourself permission to say “no”, meditate, pray.

Make it your intention to move and enjoy your body: go walking, swimming, biking, dancing, do yoga, tai chi, etc… not because you have to but because it makes you feel so good. Your body deserves to be treated well.

Surround yourself with people who celebrate and appreciate you.


Say “thank you” to compliments without discounting them.

Know that you can control your experience of your life by the thoughts you choose to think. How you experience your life is a direct consequence of your predominant thoughts and feelings. By making a decision about the thoughts you choose to think (which are the precursors to your feelings) you take responsibility for creating your reality. So if you decide to think about what is not good about your body you will attract to you experiences of your body not being good enough, and more than likely will live in a state of “waiting till things get better (i.e. my thighs get thinner)” before you can really be happy. If you choose to think about what is good about you, what you like and appreciate about you, you will feel gratitude and be more likely experience your life as abundant and joy-filled!

The next time you find yourself being critical of a particular body part, sit down and write a letter to that body part telling it exactly what you don’t like about it and how it makes you feel. Then have that body part write back to you telling you how it felt to read that letter. Then write back to that body part…….. and just notice what happens……….
If you have any thoughts or comments about this blog I would love to hear from you. You can respond below to this blog or email me at louisa@louisalatela.com.

I'm ready! The kids and I are leaving for Colorado in a few hours! It's a 12 hour trip and I already stocked our mini cooler with nothing but healthy snacks and flavored water. I'm on it!!! Colorado hiking, rafting & ziplining here we come!! I plan on dropping a few lbs on this vacation!

The thought of summer is always nice. The pace is usually slower at this time of year, and you may be lucky enough to get away for a vacation or enjoy a bit of a staycation. If you’ve had weight loss surgery fairly recently, this may be the first summer in years that you’re itching to be healthy and active!
But the summer heat can challenge for WLS patients. How can you lose weight and get fit safely during the summer?


Hydration
Hydration is a big one. WLS patients are at double risk for dehydration during the summer. First, there’s the heat. Second, there’s the difficulty of meeting your fluid needs already, since you can’t drink with meals.
Under normal conditions, you need at least 64 ounces of fluid per day. That’s 8 cups or 4 half-liter water bottles. Here’s one way to get in your fluid.
Start with 1-2 glasses as soon as you wake up.
Have a cup 30 minutes after breakfast, and an hour after that (or 30 minutes after your mid-morning snack if you have one).
Have a cup or 2 30 minutes after lunch, and an hour after that (or 30 minutes after your mid-afternoon snack).
Have 1-2 cups at least 30 minutes before and after dinner.

Don’t forget to go calorie-free and non-carbonated with your beverages!
You need more liquid when it’s hot, and a little extra when you sweat heavily during exercise. Remember, water is fine. You don’t need sports drinks unless you are exercising intensely for more than 90 minutes. Drink extra an hour before your workout, every 15 to 20 minutes during it, and when you’re done.
Stay Motivated
Don’t let the long, lazy days of summer lull you into being lazy! It may be hot, but there are better things to do – like exercise! - than sit on the couch (and by the way, cranking up the a/c while you watch TV is expensive). Here are a few ways to get yourself moving.
Walk somewhere cool and inviting, such as in the mall or along the beach.
Get a friend, or a group of friends, to get moving with you. The more the merrier, whether you break up into walking groups of twos and threes, or you play a big game of volleyball or tag.
Set a goal to finish a 5k by the end of summer, and train for it.
Let the gym pay for the air-conditioning. Take advantage by trying new classes, using each of the cardio and weight machines, and playing with equipment like free weights, kettlebells, weighted medicine balls, and Bosu balls. The gym has more equipment than you’ll ever have at home, so use it and have fun with it.

Safety Precautions
Safety comes first. Avoid activities that are very hot and can put you at risk for heat stroke. Instead, go indoors to an air-conditioned gym, or choose cooler options like swimming, or walking in a shaded park. Most of the time, you can beat the heat by exercising very early in the day, which is the coolest time, or later in the evening, after the sun goes down.
If you’re exercising outdoors, tell someone where you’re going, your route, and when you’ll be back. Better yet, get that someone to go with you!
Don’t exercise in severe weather warnings, such as extreme heat, tornado watches, or electrical storms. Never go near water during a thunderstorm.
Count Calories
Okay, this one applies year-round, but it’s worth a reminder now. That’s because, in the heat of the moment, you might forget about your WLS rules. What will you order when you and the kids flag down the ice cream truck? (Nothing). What do you say when you’re offered a cold beer at your neighbor’s backyard barbecue (“No, thanks – got my water right here!”). How do you avoid the baseball game peanuts (suck on ice cubes), hot dogs from beach vendors (PYOP - pack your own protein), and freshly baked blueberry pie (enjoy your own fresh blueberries)?
These are some tips for losing weight, staying hydrated, and getting in your exercise without putting yourself at serious risk. What are your summer tricks?

Hi FocusOnMeNow,
One of the things i do in my practice is help people create and live a list like the one you refer to. What I've learned over time is that it is a very personal list and needs to be revisited over and over again. It also helps to break the list down into small, achievable tasks. Everyone finds comfort in different ways or combinations of ways and those ways change over time. The list can also broaden as you lose weight and work on fitness as well. For instance, my first list included walking my dogs 20 minutes per day up a 300 foot hill. That, over several years, morphed into a passion for hiking, then ultra-distance hiking, then mountain-climbing. I could not have known at 333 pounds what my list would become! My best advice to you is create a flexible list that you revisit often to add activities that provide comfort, but more importantly passion. When we live passionate, vision-filled lives things like the cake are less tempting because they don't advance us on our paths towards our vision of the future-life we desire.

Sara Kelly Keenan and others,
I am trying to come up with a "top ten" list of things to do when I am stressed and need "comfort" instead of eat. Any suggestions, in addition to exercise I mean?
Any suggestions would be most helpful. Especially any for stress at work and/or stress at work when someone brings in your favorite chocolate cake, etc.
I am still pre-op but want to be successful in the long run.

Weight loss surgery can be a godsend. Getting the surgery could be the best decision you ever make. It can give you your life back and help you become healthier than you have been in years – or ever before. But what you need to do to stick to your new lifestyle isn’t so different from what other healthy people need to do. If you want to be thin and fit, you need to think and act like a thin and fit person.


Bariatric Surgery: Necessary But Not Sufficient
Weight loss surgery is a significant part of the solution to surgery. If you can’t lose weight without it, it’s necessary. But, on its own, it’s not sufficient for weight loss. As every weight loss surgery patient knows, weight loss surgery only works when you add other components, like a healthier lifestyle, to lose weight permanently.
Don’t Give Up
It’s easy to start feeling sorry for yourself when regular diets don’t work for you. You may feel that your doctor’s recommendation to get weight loss surgery is official recognition that your obesity is out of your control. After weight loss surgery, it can seem like you’re still working harder than the “skinny” people, and you may feel like giving up. There’s no point in feeling doomed to obesity. Don’t bother resenting your “bad luck” with obesity. The truth is that most fit and healthy people need to work hard at it, just like you do.
Have a Plan
Don’t leave things up to chance. Skinny people may not have as many dietary restrictions and requirements as you, but you can bet many of them think carefully about what they eat. They plan what they’ll order at a restaurant, and you should, too. They’ll also compensate for oversized meals by exercising a little extra or eating a little less at the next meal.
Be Honest
Are you really acting like a skinny person? Their behaviors are the same as many of the rules you’re supposed to be following on your weight loss diet. If you’re not losing weight like you think you should be, look carefully at your habits.
Are you ending your meal when you’re barely full, or eating for another reason, such as eating to keep everyone else company while they eat?
Are you driving straight home, or passing through the drive-thru?
Are you drinking only water between planned meals and snacks, or are you getting in calories from juice and sweetened coffee drinks?
Are you eating only at the table, or are you nibbling while standing?

Watch your skinny coworkers and even housemates carefully, and you may start to notice some of their good habits. They may be lucky enough have those habits formed naturally while you need to work a little harder on them, but you can do it.
Ask Away
Yes, you’ll see a lot of skinny people doing a lot of things you wouldn’t dare try because you’d be afraid of gaining weight. They may pack away a hot dog, an ice cream sandwich, and a few beers at a baseball game, or munch their way through a bag of potato chips with dip while watching television.
Ask them how they get away with it if it’s your friend or someone in your family and you feel comfortable enough. You may get a frustrating answer (“I eat whatever I want and don’t worry about it.”), but you may get something helpful (“I eat very carefully six days a week so I can veg out and eat chips on Sunday” or “I knew I wanted to relax and enjoy myself at the game, so I worked out for an extra hour this morning to burn a few extra calories”).
These tips can reinforce the strategies you already know and add to your collection of strategies. They can also help you realize that everyone works hard at staying fit and thin – weight loss surgery or not. You may not be allowed to eat an ice cream sandwich and drink beer on your weight loss surgery diet, but you can exercise ahead of time as a strategy against
If You Can’t Beat ‘Em, Join ‘Em
Until you hit goal weight, you may be most self-conscious about your weight when you’re at the gym. You’re likely to be surrounded by fit people with strong-looking and lean bodies. Don’t just think of these people as another species. Instead, use them to your advantage.
Strike up a conversation with them, being careful not to interrupt their workouts. Catch them while you’re both on the elliptical, bike, or treadmill, or when they’re done with their workout.
Some people will let you know that they’re not interested in making friends at the gym. Don’t take it personally – it has nothing to do with your fitness level, weight, or personality. Some people just go to the gym because they want to feel alone.
Other people will be delighted to talk to you. Most people love talking about themselves, including their workout schedule and goals. They’ll be happy to give you pointers. You can learn what they do to stay in shape, and how often they hit the gym. Possibly most inspirational of all is what you’ll learn about their dedication to their health. They had to get up just as early as you, they’re just as busy as you, and they worry about their diets just as much as you – and they make it a priority to get to the gym almost every day.
It Comes Down to Attitude
So much of your weight loss journey success depends on your attitude. When you feel like you’re working harder than everyone else, you may be tempted to stop trying. Once you realize that everyone needs to work hard to be fit and healthy, you’re more likely to stay committed. Act skinny, and you’ll hit your goal weight.

Great article. I wanted to add a brand I discovered at my local Safeway. I haven't seen it in any other store so I'm thinking it may be one of their brands. These have twice the amount of protein as any listed in the article and are very low in carbs and fat. My favorite is the cheesy chicken (26 grams of protein, 8 carbs.) All of my favorites are in the pic below except I don't care for the pork wrap and chicken stir fry. The others are delish! I can eat about 2/3 of a container at one year postop. $2.99/ box.

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.

Mornings are typically a hectic time in most households. The snooze button on the alarm is tempting and time seems to slip away with all jobs to do before you head off to work. Too often, thinking ahead and planning something suitable for lunch is not part of the busy morning schedule. Lunchtime rolls around and you are left heading to the local deli, bakery or café, navigating menus and trying to dodge the many tempting options on offer. Not only does this cycle take its toll on your wallet, but also makes it very hard to stay on track with your health goals.


Now is the time to step out of the above cycle and start planning and preparing some tasty, fresh and healthy weight loss surgery friendly lunches. The trick is to PLAN AHEAD, so that all you have to do during the morning rush is ‘grab and go’, making taking your lunch to work the easy option.
To ensure your lunch is going to keep you satisfied, use the following formula:

lean protein + low GI carbohydrates + salad or vegetables


Prepare Ahead Options
I like to put time aside on a Sunday to prepare lunch items for the week ahead: salads, frittata, mini quiches, meatballs and patties all work well.
Some ideas to get you started include:
Rice salad: Combine prepared ‘Rice Plus’ (a blend of white and black basmati rice, quinoa, barley and other grains), finely diced capsicum and celery, dried cranberries and mixed seeds (including sunflower and pumpkin). Dress with soy, fresh ginger, lemon and a little oil and top with a grilled chicken tenderloin.
Meatballs: Prepare lean mince, chicken or turkey meat balls and bake in the oven. These can be frozen then taken for lunch with a fresh prepared salad.
Vegetable and egg crustless quiche: Grate zucchini and carrot, dice capsicum, tomato and mushroom and place in baking dish. Pour in a tub of cottage cheese, half a cup of grated cheese and a mixture of 6 eggs with one quarter cup of low fat milk. Bake for 30 – 40 minutes until golden.

Leftovers
Leftovers can make great lunches, when serving up your dinner get into the routine of dishing up an extra serve into a container ready for the next day – just watch your portion.
Grab and Go
There are lots of options you can either have on hand at work or quickly grab in the morning for days you haven’t been able to be prepared. Following are some ideas to get you started:
Grainy crackers with:
small (approximately 100g) tin of flavored tuna
cottage cheese
sliced cheese
nut paste
hummus.
[*]Wrap or grainy bread with:

tinned tuna or salmon and salad
hard boiled eggs (boil ahead and keep on hand in the fridge) and salad
baked beans and grated cheese.



If you need snacks over the day don’t forget to take these too, or that vending machine/charity basket/staff room cake can undo all your hard work. Some ideas to get you started include:
fruit
yoghurt
30-40g nuts
hard- boiled egg
cheese and crackers.

Snacking habits are a hot topic in the Bariatric community. There are both healthy and unhealthy ways of snacking for those of us with tiny tummies. Can you tell the difference?


Snacking. This is a hot topic in the WLS World. It’s become the Great American Pastime, having raced past baseball in popularity levels. Everyone does it. Most of the time, it’s okay. There’s usually nothing wrong with a handful of nuts there, or a cheese-topped cracker here. But when it takes over and becomes something more ... sinister, shall we say - well, it becomes something that we need to take control of IMMEDIATELY.
There are many ways that snacking can be healthy. An apple with peanut butter, for example, makes a great post-workout snack, replenishing electrolytes and vital sugars. Or some carrots with hummus dip at 3pm - keeping our hunger satiated until dinner time. So, then, when does it become UNhealthy ..?
Unhealthy Snacking
Snacking can quickly go from a nutritious pick-me-up to a problem very quickly. here are some ways that can happen:

Mindless Snacking. Sitting in front of the TV eating a bowl of cheese puffs, for example. You’re not actually thinking about what you’re eating, you’re just stuffing them into your mouth wondering which Game of Thrones character will be the next to die (because, at this point, it could be ANYONE). Another example of this is just grabbing the first thing you see off the shelf because it’s there.
Snacking When You’re Not Hungry. One misconception that a lot of people have is that the human body needs fuel every few hours. This is not true. Your body needs fuel when it tells you you need it. You’ll know. There’s usually an empty feeling in one’s tummy followed by a gurgling sound. If you’re feeling neither of these things, you’re not hungry and your body is not in need of fuel just then. I hear people all the time say, “I’m eating every two hours and I’m still not losing.” I wonder if they ever consider they’re not losing because they’re over-fueling their bodies?
Snacking On Unhealthy Foods. Please, please, please do NOT tell me those fruit-filled “fiber” cookies are healthy. Please. They’re not. Period. They’re junk food. They may be “high in fiber” and made with “whole grain” but they still have just as much fat, sugar, and calories as their cream-filled counterparts. Also culprits for pretending to be healthy: baked chips, sugar-free candy, fat-free ... well ANYTHING. Here’s the deal. If you’re going to snack, make it something that is as nutritionally sound as possible. Eat an apple or a banana with some cheese or peanut butter. Eat some celery with spreadable goat cheese. Eat something that is actual FOOD. NOT something that is filled with preservatives, sugar, sodium, and God-knows-what ...
Snacking All The Time. In other words, snacking instead of having a meal. We call this “grazing” and in the Bariatric community it’s a huge no-no. Why? Well, quite simply because when we graze, we’re basically “eating around” our surgeries. We’re able to eat more food over the course of the day when we do this, thus increasing our caloric intake to, possibly, more than we’re supposed to. This can lead to re-gain. So if you’ve noticed that scale creeping up a bit, check your eating habits. This could very well be the culprit.

Healthy Snacking
So, then, what IS healthy snacking in the WLS world? Here are some tips that can help you make better snacking choices.

MindFUL Snacking. Plan your snacks out ahead of time and have them pre-prepped and ready to go. Some really good ones for this - boiled eggs, boiled shrimp, cubed cheese, cooked meats like chicken or ground beef. Then, sit down at a table with your snack and eat it with utensils like you would an actual meal. Be mindful about every bite you’re eating. Take a bite. Taste your food. Be thoughtful about it. Be THANKFUL for it.
Not Hungry? Don’t Eat! It sounds like such a simple concept, and it’s one that so many of us (myself included) have issue with. So you think you’re supposed to eat every two hours. But you’re not hungry. Think for a second. Do you feel empty? Does it feel like your blood sugar is dropping? Are you listless or lacking in energy? If the answer to these questions is no, then you don’t have to eat. Don’t force yourself to eat when you’re not hungry. It’s never a good practice, especially for a recovering food addict.
Snack on Healthy, Less-Processed, High Protein Foods. There are so many good foods out there that are real food and not filled with junk. I’ve already talked about things like boiled eggs and meats. Other good choices are: nuts, string cheese (check the labels for sodium and sugar), jerky (again, watch the sodium if this is a concern), tuna/salmon packs, beans, etc. Any and all of these things are great choices. If you need something crunchy or sweet add in a piece of fruit or raw veggie that you like (try red bell pepper with hummus. Seriously yum ...). The point is, be sure that if you DO snack that you’re eating protein first and adding in fruits or veggies when needed.
Snack Only When You Need To. When you’re actually hungry. After you workout. If you feel your blood sugar dropping. THESE are all reasons to snack. Not because you’re bored, not because so-and-so on whatever forum told you you’re supposed to eat every 2 hours, and not because you see that piece of cake lying there and just can’t turn away from it.

Many doctors and nutritionists tell us not to snack at all. If this is your case, then by all means, PLEASE follow their directions and their orders. I’m not a doctor or nutritionist.
The information contained here is not to be considered as medical advice, but as personal opinion from someone that’s experienced weight issues, obesity, and weight loss surgery.

If you’re a weight loss surgery patient or patient-to-be, you’d better grow a thick skin if you haven’t already. Your thick skin will help shield you from negative reactions to bariatric surgery. People are not afraid to make personal and hurtful comments about this surgery, even they often have no idea about the facts.


One of the barriers to getting weight loss surgery is the fear of telling others about it. People are quick to make you feel ashamed about your choice. They accuse you of cheating or of making a dangerous decision.
But it’s not just uninformed people who can make you feel bad. What about the media, which you trust to get its facts straight, and which influences millions of Americans’ beliefs and opinions? Sadly, the media spreads its share of misinformation about weight loss surgery.
One striking example occurred on the final episode of this season of NBC’s “The Biggest Loser.” For the record, this was not the first time this show publicly aired negative comments about weight loss surgery. On this occasion, Dr. Robert Huizenga clearly stated that weight loss surgery is an unhealthy choice. The implication was that it is a mistake in all cases, and far inferior to the weight loss methods used by “The Biggest Loser” contestants.
There was no mention of the fact that the weight loss methods used by the contestants are the exact same as the most effective weight loss methods used by weight loss surgery patients. That is, both use a low-calorie diet that dramatically reduces junk foods, and both encourage physical activity. The problem with weight loss surgery? Dr. Huizenga did not explain. Viewers can only guess at the horrors he was thinking of.
I’m certainly not the only one to notice such snubs on national television. The BariatricPal community had a thing or two to say about this particular episode of “The Biggest Loser,” and I invite you to check out the comments and add to the discussion if you haven’t already.
The Biggest Loser
Nobody’s dream in life is to get weight loss surgery. Unfortunately, nobody’s dream in life is to struggle with obesity, but many of us do. What options do we have? Those of us who have chosen weight loss surgery chose it because we exhausted our other options. Those options – regular diets – just didn’t work for us.
So, what would Dr. Huizenga have recommended in my case? A 16-week stay at the Biggest Loser Ranch, just like the contestants who made it to the season finale? Full dietary, medical, and physical activity support, just like the contestants? Sure, I would have been happy to try that option. Unfortunately, it costs about $3,000 per week to stay at the resort. That’s a value of $48,000, not including the longer-term support contestants receive.
Could I have lost the weight without surgery if I had had $48,000 to spend and the promise of lifetime support? I don’t know. What I do know is I did not have the chance to try. I did, however, have the chance to get weight loss surgery, and I made the most of it.
Don’t get me wrong. I really respect what I see on television of the Biggest Loser trainers and health staff that I see on television. Dr. Huizenga seems genuinely distressed about contestants’ poor health at the beginning of the show, and just as genuinely satisfied about their improved prognoses by the end. This season, trainer Jen’s tears were representative of the sincere stake the trainers have in the contestants’ lives. And, like many in America, I’d be on the first plane to Los Angeles if Bob or Dolvett offered to train me. But I do wish they did not feel the need to bash weight loss surgery without explanation.
The Truth of the Matter
Even if you have the choice between losing weight the Biggest Loser way or through weight loss surgery, which is better? There’s no question that you need to decide for yourself, but let’s take a look at each of these weight loss methods.
Losing weight Biggest Loser style means spending hours a day in the gym. The show doesn’t air nearly as much material on food as it does on exercise, although terrible eating habits got contestants to where they were, and good nutrition is clearly a part of their new lifestyles. It seems doubtful that Biggest Loser contestants can continue to exercise so many hours per day for the rest of their lives after the show, and I am certain that many other individuals just do not have this kind of time.
Weight loss surgery is…well…surgery. It involves going under the knife and changing something about your insides. There are inherent risks that are unavoidable when you undergo weight loss surgery. Aside from that, bariatric surgery requires a controlled, high-protein, nutritious diet, and exercise is recommended. Many patients can average about 100 pounds, or a respectable and reasonable 2 pounds per week, during their first year after surgery.
How do the results of losing weight Biggest Loser style versus with bariatric surgery? Initial weight loss seems comparable, according to a study discussed in US News and World Reports. But the study found Biggest Loser contestants ending up with a lower metabolic rate – making them potentially more likely to regain their weight. Granted, this study did not follow participants long-term, so we do not know what will happen in 10 or 20 years. What does seem clear, though, is that it is not yet justifiable for the “Biggest Loser” to state matter-of-factly that all weight loss surgery is bad.
Why Does It Matter?
Does it really matter what a reality television show says in passing about weight loss surgery? I believe it does. For one thing, the country already has a culture that largely views bariatric surgery negatively. We don’t need to increase the negative feelings with these vague statements proclaiming that the show helps contestants lose weight the “right” way, and other methods of weight loss are “wrong.”
Second, the show has millions of loyal viewers, including many who may be eligible for weight loss surgery. In my opinion, the show is doing them a disservice by stating unequivocally that bariatric surgery is a bad option. For some of these viewers, bariatric surgery may be the only option that would allow them to lose the weight that has plagued them their entire lives.
I don’t know what the solution is to this problem of negativity towards weight loss surgery and weight loss surgery patients. Education and patience come to mind – spread the word, when you can, about how weight loss surgery works and why some people get it. And, grow a thick skin. No matter where you are in your weight loss journey, you’re bound to get some negative comments about your decisions. Just know that you are doing the right thing for yourself.

The road to weight loss can be a slippery one. We’re on this journey, with bariatric surgery packed in our bags, because so many times before we lost our way and found ourselves back at the beginning, maybe with an extra 10 or 100 pounds inour bags. So how can we drive on these icy roads and arrive at our destinations safe and sound and thin?


Brrrrr. It’s winter, and a bad one in some parts of the country. I’m somewhat safe because much of the time, I can work from home, but that can be risky business too. Just think about it: my office door is only six feet away from my typically over-stocked middle-class American kitchen. There’s no caramel gelato in the freezer, no cookies in the cupboard, but despite that, my brain keeps wandering back to the kitchen, over and over again. No doubt about it, winter driving is tricky business for WLS patients, indoors and out.
This doesn’t mean that your most precious vehicle (your body) is destined to slide off the road despite the nifty tool of bariatric surgery. These are just some musings from a formerly fat girl with a lot of miles on her. I’ve writtena lot on that subject – a lot? Heck, I wrote a whole book about it, but I’ll start by introducing myself. Here goes:
Hi, I'm Jean, and I'm a control freak. I have a really hard time trusting thatfate, or God, or anybody else, is in control of my life, my weight, my health,big things, small details, anything. The story I’m about to tell you is absolutely true.
Years ago I was a passenger in a car driven by my boyfriend. I was in the passenger’s seat; his 9-year-old daughter and her dog were in the back seat. It was a very cold, dark, snowy night on a curving mountain road in New England (not much different than conditions up there was I write this).
Suddenly the road before us was a sheet of ice and in panic, I said, "Slow down, Jack, that's glare ice ahead." He didn't slow down, didn't even respond, soI cried, "Jack! Are you nuts? We’ve got Kristin and Taffy in the car!"
He said, "If I brake now, we'll spin out. We're just going to roll over it."
So we rolled right over the ice, and we all survived. The car was silent for amoment or two, and then we heard Kristin behind us, saying, “Can we stop at Friendly’s for ice cream?”
What does this story have to do with bariatric surgery? Sooner or later on your weight loss surgery journey, you will hit a stretch of bad road. It will be dark out, and you’ve never driven this road before, and it’s raining cookies or sleeting potato chips and the visibility is terrible.
You'll be lost, without street signs or landmarks or a map to guide you, facing unexpected events or conditions. You'll hit a weight loss plateau or experience a weird symptom or your beloved surgeon will leave his/her practice and move to Tibet to study Buddhism. If you're like me, a person who always has to be solving a problem, you'll ask yourself, "What am I doing wrong? What can I do to fix this? What should I do now? Right now."
The answer to those questions may very well be, "Nothing." Sometimes the best course of action is no action. Sometimes you just have to stay the course.
So the next time you face a rough spot in your journey, try not to panic. Don't hit the brakes, or speed up, or turn suddenly. Just roll over it. You’re notin charge of the world and someone in heaven’s got your back. The ice and snowwill melt, you’ll be able to read your map again, and you’ll crawl out of thatditch you’d slid into. You’ll firmly tell Kristin that no, we’re not stopping for ice cream, and you’ll hit the WLS road again, one foot at a time, over andover, while your destination grows ever nearer.

I see both sides. For me personally if I'm making healthy meal choices, I have to snack in order for to consume a healthy amount of calories I need daily. Typically my meals are between 200-300 calories each. I'm in maintenance and need 1338 per day to stay status quo so for me that means adding in 2-3 Snacks per day which are usually cheese, Protein bars, etc. Unless I have a higher caloric meal and then I adjust my snacks accordingly. Now what I will say on the flip side is that typically when I do go over my calories its because I've had a higher caloric meal and still have a craving for my normal snack so........It can really go either way.

Whoa! Love this!

Whoa! Love this!

I am. You are. He is over there… and she is too. Everyone reading this article is a success. Being a success has nothing to do with how much weight you have lost. It isn’t determined by your tape measure. It’s not proclaimed by everyone on your buddy list. You are a success as long as you wake up trying and go to bed planning to fight tomorrow.


Who is a “Success Story”? I’ll tell you…

I am. You are. He is over there… and she is too. Everyone reading this article is a success. Being a success has nothing to do with how much weight you have lost. It isn’t determined by your tape measure. It’s not proclaimed by everyone on your buddy list. You are a success as long as you wake up trying and go to bed planning to fight tomorrow.

I just realized it at this very moment. I mean, I’ve always known… but it never really hit me in my gut (no pun intended) until right now. What I have been searching for, for so long – ten years now to be exact. That is when I really started getting into the health and fitness community. It was when I was diagnosed with high blood pressure and I was scared enough to change my life. I’d recently lost an Uncle when I was diagnosed, due to complications (many tormenting and painful years of it) of this horrible disease also known as “The Silent Killer”. And from there I was set to change my life, forever.

Fast Forward many years to 2011. That was the height of my health and fitness and going into 2012 until I blew out my knees. I created a thread here called “Bariatric Surgery Do’s and Don’ts”. In case you have not seen this thread yet, here’s the link: http://www.bariatricpal.com/topic/194624-bariatric-surgery-dos-and-donts/

Well, little did I know at the time of creating that thread that today it would become the Top Most Liked Post here at BariatricPal.com – now you might be wondering what the heck that thread has to do with this magazine article? Well, here it is: what you do today will someday have a profound effect toward your distant future. Have you heard of the “Butterfly Effect”? Well it’s exactly the same idea. Tomorrow you may not even notice the results of yesterday’s decision make, but one of these days – maybe next week, maybe not until 5 years from now but you will realize the finality of your decision.

That’s not all though, back in 2007 I finally realized that I needed help. I started to research Weight Loss Surgery on Google. Well those searches lead me here. I mean, back then it was called LapBandTalk. My, my… has it grown since then! Since that time I have had 2 revision surgeries due to complications but I know there is absolutely no way I wouldn’t have gotten through all of it without the support of this website. I am forever grateful to the Site Owner, he (Alex) has been a true blessing for me.

In that time I have become somewhat of a Bariatric Community leader, both here and abroad. It’s special to me because making that tiny Google Search was the first flutter of my wings to now. Even being a Global Moderator here and writing my very own magazine articles. I am so thankful for the opportunity to express myself the way I believe I am meant to.

Even though I am fluttering all over sharing my story, I always know where my home is.

Life is not all wonderful however; you have to be just as prepared for the results of your bad decisions too. If you’re choosing to binge for several days your result will show up on your next weigh-in. Just like if you chose not to make your house payment for a few months, you can scar your credit report for maybe an entire decade of your life... it’s the same idea.

So again, if you woke up this morning with the idea that you are going to at least try… then you are a success. Your results may take time to catch up to this truth (you just need to have faith and practice patience) but it will come about.

I've added exercising at work by taking stairs an extra 24 flights per day. Since I work on the second floor, I walk down two to the basement, up two, down two, then take a bathroom break, then back up two. I repeat this routine twice more during the day. I just have to make sure I wear sensible shoes, and that the stairs are not sloppy from snow!!!

Guess what? You just got a new job! Isn’t that exciting? Except…it’s a tough job: you will now be the CEO of Lifetime Weight Management. But don’t worry. You can do it, and the pay is fabulous.


We’ll get to the job news, but first I’m going to tell you a job story of my own. I’m a writer and story-teller: that’s my job. Often my stories are fiction, but every word in this story is true.
Many years ago, I attended a business luncheon with a coworker who was naturally slim. The food was delicious: a huge, flaky croissant filled with chicken and grape salad, a mountain of potato chips (I adore potato chips), and strawberry shortcake for dessert. About one-third of the way through her meal, my coworker stopped eating and pushed her plate away.
“What’s the matter?” I said. “Don’t you like the food?”
“Oh, it’s fine,” she said. “I just can’t eat any more.”
She must have seen the baffled look on my face, because she added an explanation. “I eat a certain amount, and then I reach a point where I just can’t eat another bite, so I stop eating. I’ve always been this way.”
I wanted to offer to finish her lunch for her, but was too ashamed of my own greed to suggest it, and I was busy digesting what she had just said. I couldn’t remember ever in my life reaching the point where I couldn’t eat another bite of food. And although I had tried more diets and slimming plans than I could name, it had never occurred to me that I might become slim simply by stopping eating when I became full. My coworker was effortlessly slim and I was effortlessly obese. I subsided into silent envy over her natural advantage.
I spent the next 20 years suffering from morbid obesity and developing numerous health problems as a result of it. Finally, after much research and thought, I decided that weight loss surgery was my best option. On September 19, 2007, I had adjustable gastric band surgery. Ever since then I have been learning how to eat, and live, like a slim person. During that time, I’ve accumulated a lot of information, and have cultivated a lot of opinions that may not agree with yours, but of everything I’ve learned during my weight loss journey, there’s one truth you need to heed.
Like it or not, no bariatric surgery of any description is magic. The WLS patients I know have all worked hard for their success. Adjustable gastric band. Roux-en-Y. Vertical sleeve gastrectomy. Sleeve plication. Duodenal switch. The surgical procedure happens only once (good Lord willin’ and the creek don’t rise), but one thing, common to us all, happens every day for the rest of our lives. Weight loss and weight loss maintenance require attention, commitment and action every day for the rest of our lives. It’s a job – a career – we must do or die.
A smart, mature, diligent acquaintance who did her research before she took the weight loss surgery plunge said to me once, “I had no idea how much work this was going to be.”
The work is not just in the weight loss but in lifestyle changes. The work doesn’t end once you reach your goal weight, but believe me: it is so very, very worth it. I love this new job of mine. I love the improved health and high energy and increased self-esteem and size 4 clothing, and I hope I never grow tired of it or take it all for granted.
A lifetime of work ahead of you can seem overwhelming. Think of it as a lifetime of learning. Learning is a good thing. If you stop learning, you stop growing. And if you stop growing, you die.
My mother, who struggled with obesity most of her life, used to say that there was a tall, thin brunette inside her just waiting to get out. I will always have a short, fat blonde girl inside me just waiting to get out. But having weight loss surgery has given me some wonderful tools for lifetime weight management, and I hope that proves to be the same for you.

Long term weight loss can be maintained by mastering one simple but very deep question. Even after bariatric surgery, weight loss or weight maintenance is a mixture of self-love, discipline, commitment, courage, will, focus, determination and taking responsibility for our actions. As human beings, we tend to want instant gratification, usually reacting to our emotions instead of doing what Full-Fills us in the long term. Although many WLS patients may be deceived early on, bariatric surgery does not change this.


We have two urges that unconsciously control us: the need to feel good at any cost and to avoid pain at any cost. Therefore, if we do not consistently ask the questions and check the real motivation behind our behaviors, we will react to our emotions instead of choosing options that will empower us in the long run. The beauty is, every moment is a fresh opportunity to make new choices. You are bigger than any conditioned behavior you want to change. You are always able to regain control and shape your live in the direction you desire.
The crucial first step is awareness. In order to alter any behavior you must first take the journey of self-discovery and ask the questions to get to the core of why you do what you do. Do you love yourself enough to learn what will truly full-fill you and keep you satisfied?
Watch this “how to” video to create daily mindful actions that will assist you in reconditioning your thinking and reaching and maintaining long-term weight loss.

Have you gotten off track and lost your "Bariatric Brain"? Maybe it's time to start thinking like a bariatric patient again!


Let’s face it - after bariatric surgery, life is not the same. Your diet will change, your body will change, and in many cases, your attitude will change. For many of us, however, a point in time comes when we find ourselves in a different state. In some respect, we almost forget that we’ve had bariatric surgery.
After our initial phases of being on liquids, soft and chopped foods, and transitioning into full solids, we spend some time reveling in our ability to eat a ton less and to be able to only eat certain foods. For the first 6-12 months, we are in a “honeymoon phase” of sorts - we’re losing weight easily, we have the assurance that we just CAN’T eat certain things such as rice, bread, pasta, etc., and we’re in a certain mindset that I’ve dubbed the “Bariatric Brain”. For some of us, that mindset remains because we are never able to eat certain things without them getting stuck or without experiencing dumping syndrome. For others, that mindset all but disappears when we discover that we can eat certain foods without sliming or them getting stuck, or that other foods no longer send us to the bathroom for an hour.
From my own experience, the downfall out of the “Bariatric Brain” began 6 months after my surgery. I was told my my nutritionist that I was allowed to have carbonation from that point on. I was a little confused, as all of the other people I knew with the sleeve had been told they could never have it again, but my addiction to diet soda was stronger than my common sense. From that point on, I learned I could also eat bread (8 months), pasta (10 months) and rice (14 months). From there, it was no-holds barred.
Something else that happens with the sleeve that they don’t tell you is that at a certain point - your stomach capacity will increase after a time. This is because for a few months, it’s swollen to a point that you can only hold about ½ a cup of food at one time. After the first year, and it is completely healed, that capacity increases to about a cup. For someone that’s not expecting that, it can be a little confusing. For a food addict, it can be exciting and tempting. At that point, you are no longer bound by restrictions.
When this happens, some people begin to forget about their surgery. They begin to get back into a different mindset. One of “oh, I can eat this!” instead of, “Nope - gotta leave that off”. When this happens, the diet shifts to one of fast food, sugar, carbs, soft drinks, and alcohol (not every food in every case, mind you). It is that moment when the tool that we so greatly loved and admired begins to fail us. Or, rather, WE begin to fail our TOOL.
When this happens, it’s time to return to the mindset we were in during the first year. It’s time to think like a bariatric patient again.
This is no easy feat, after all, we’ve returned to our addiction - FOOD.
But at the same time, in the case of most other addictions - drugs, alcohol, nicotine, etc. - there is almost always a backslide. A heroine addict may sneak out of rehab for that one more fix, an AA leader might get depressed one night and get insanely drunk, someone trying to quit smoking might sneak a puff or two at a rock concert. These instances are normal and, some believe, even a healthy part of the healing from addiction. If this is acceptable in these cases, why is it not acceptable in the weight loss world?
When this happens, take a step back. Look at yourself from the outside in. It’s important here to remind yourself that getting off track is NORMAL and OK. Although not everyone has done it, many MANY people have - and some of those people have the most successful weight loss stories on the Bariatric Pal forum.
With that in mind, how does one go back to the “Bariatric Brain”?
Go Back To Basics
Remember what started the weight loss to begin with? Protein, water, walking? Get back to it! Make sure you’re getting AT LEAST 60g of protein a day (even better is 80-90g!). Make sure you’re getting AT LEAST 64oz of water a day, and make sure you’re getting some kind of activity for AT LEAST 15 minutes a day (30-45 minutes is better).
Return To Liquids?
Some people return to a liquid diet for a few days (no more than 3). They feel that this helps “reset” their system and returns their mindset back to where it should be. One way of doing this is through the “5-Day Pouch Test” (designed for RnY or Gastric Band patients) in which you return to liquids for a few days then gradually return to solid foods.
For those that have the sleeve or the duodenal switch, the pouch test might not work for you as it’s not designed for that kind of surgery. That being said, if you feel the need, you can also return to liquids for a few days.
Return To Support Groups
Support groups are the #1 key to a successful weight loss surgery, regardless of your surgery or your stage. If you are a year or more out, consider returning to a support group. Hearing what the people in the early stages are having issues with, and helping them work through those issues can, in fact, help you work through yours.
Read, and Educate Yourself
Consider finding books, articles, cookbooks, and magazines on bariatric surgery. Do research on one aspect that really interests you. Immerse yourself in it again like you did in the beginning!
Remember Your Motivation
What was your reason for having Bariatric Surgery to begin with? Your health? Your family? Your looks? Looking at what you wanted from your surgery and where you are now might help you to refocus.
In The End Remember …
What you are going through right now is okay, and completely normal. Thousands of people are going through exactly the same thing you are. You are not alone!
Remember that if you’re REALLY struggling, you can always find help. Talk you your nutritionist or dietician, seek mentorship in a support group, or find a good counselor that has experience with food addiction and bariatric patients. And ALWAYS remember - YOU CAN DO THIS!!!

When you release your need to control the actions and moods of others you free yourself to actually show up for you!


LET GO!!
Letting Go doesn't mean you give up.
Letting Go doesn't mean you don't care.
Letting Go simply means you relinquish your struggle to force things to happen a certain way.
You release your struggle to make people behave the way you want them to
(even if you really believe your way is the right way,
it is only the right way for you).
Letting Go means you begin to accept people and situations as they are.
Letting Go means having the courage to give up your idea of what you thought your life was supposed to be
and embrace your life as it is.
In Letting Go you begin to look at the world through kind and compassionate eyes.
You shift from living in the energy of judgement, fear, and frustration to living in the energy of unconditional love and acceptance.
When you Let Go of trying to control things that you cannot, you free yourself to control the one thing you can: YOU.
In Letting Go you give yourself the gift of finally
being able to show up for YOU!
Affirmations:
In releasing my need to control I set myself free!
The only thing I can control are my
thoughts, feelings, and actions...
Wow, that means I get to control how I experience my life!!
AWESOME!
When I stop trying to control others, I actually have the time and energy to take care of me!
Live in love,
Louisa
www.liveyourhighestgood.com
www.louisalatela.com
856.429.9799

Everybody will be successful with weight loss surgery in the short term, but what will determine your long-term success? I will go through 26 essential principles needed for a happy relationship with your surgery, starting with the letter A. In this excerpt from my new book, I discuss the importance of having the right Attitude.



A



Attitude



“
Attitude is a little thing that makes a big difference.”

– Winston Churchill
A stands for Attitude. Your attitude will determine how you see the world, whether you see your glass as half-empty or half-full. Focus on having only a positive attitude towards your weight loss surgery. Realize that everything in your life needed to happen in order for you to have the life you have today, even the events that might have contributed to your obesity. Rather than viewing your life as “jinxed” or “cursed,” consider past events as lessons that had to be learned at the University of Life or at the “school of hard knocks”.
Your attitude will also affect your aspirations. If your attitude is poor, then your aspirations will likely be small, when the truth is there are no limits to your aspirations. Most people have aspirations, but their aspirations are usually so small and uninspiring. Stop setting “realistic goals.” Instead, why not see how high you can fly? Like the renowned motivational speaker Les Brown said, “Shoot for the stars, so if you fail, you might hit the moon!” Stop staring into the bottom of that half-empty glass, and start drinking from the half-full glass of life.
*The previous was an excerpt from Dr. Vuong's new book, Weight Loss Surgery Success: Dr. V's A-Z Tips for Losing Weight and Gaining Enlightenment, now available on Amazon.com.