BigGirlPanties

Wow, that's a shame!
I LOVE my post-bariatric meetings, Anisa follows Colleen Cooks Bariatric Guidelines ... she may be the facilitator, but each week one of us is in "charge" of the topic!
We have great interaction with the "vets" and the "newbies", I think.
As far as your questions go, I think, for the most part, the doctor (Whipple) was informative and helpful before/during/after.
I have a supportive group around me as well, my sister, and a few friends have had the surgery, so I was able to talk with them about the questions I had.
As someone stated earlier, these days (especially with the Internet availability) the information is at your fingertips... you can find out and learn as much as you wish to about any subject!

Thanks for sharing

snail collection...lol
Pasta is always part of our family/holiday dinners, this year I am making a spaghetti squash bake (tofu mixed with ricotta as well)... my husband and his son love it (they don't know about the tofu)... this way I KNOW I'll have something I can eat and probably something many others will enjoy as well...
But, I agree, these days it's all about friends and family, not the FOOD!
another great article!

snail collection...lol
Pasta is always part of our family/holiday dinners, this year I am making a spaghetti squash bake (tofu mixed with ricotta as well)... my husband and his son love it (they don't know about the tofu)... this way I KNOW I'll have something I can eat and probably something many others will enjoy as well...
But, I agree, these days it's all about friends and family, not the FOOD!
another great article!

Great advice! I especially enjoyed the part about having to listen to the coworkers friends husband talking about his snail collection. I swear that happens at every party (not necessarily about snails, of course), but I will smile and appear interested when it happens now.

The holidays may be the happiest and most exciting time of year, but they can also be the most dangerous for your weight loss and weight loss surgery. It’s hard to resist the holiday treats, which can be everywhere for the entire month of December – if not since before Thanksgiving! Plus, you can easily lose your focus when the family is around and sitting on the couch is more appealing than going for a walk in the rain or snow.


You’ll probably find your own strategies for getting through the holidays without gaining weight and without getting into trouble with your gastric sleeve, gastric bypass or Lap-Band. Here are a few tips to get you started.
Follow Your Weight Loss Surgery Diet Rules
Go back to the basics if you want to stay on track this holiday season.
Portion size rules are still in play. A quarter-cup of mashed sweet potatoes is very different than a few large ladles.
Measure everything you can. When it’s not possible to measure, eyeball the portion sizes.
Enough is enough, and another bite is too much. Stop eating when you’re barely full. It’ll keep you from gaining weight or from getting dumping syndrome or feeling sick.
Choose protein first, whether it’s turkey, ham, or the egg whites from deviled eggs.
Go for vegetables and fruit next, whether it’s salad, roasted veggies, cut raw veggies on a vegetable platter, or a fruit salad.
Keep moving. Make time for your regular workouts. On the days when things get too busy, think about moving as much as possible. Go for walks whenever you can as long as the weather does not involve icy conditions, white-outs or other dangerous situations.

Always Be Prepared
You don’t always know when they’ll happen, but challenging situations are sure to hit. Always be prepared so you can come out on top. For example, you can keep some almonds and yogurt at work so you have a high-protein snack available at any time. That’ll help you stay away from the chocolate-covered raisins on the secretary’s desk.
Also, plan activities that will keep you out of the kitchen. When you’re off work and at home without anything to do, you might find yourself wandering over to the fridge. Keep yourself busy with anything that will keep you away from the fridge, whether it is meal planning, taking a walk, doing needlepoint, or going to the mall.
Make Holiday Recipes Healthier
Make healthy substitutes for holiday favorites.
Try broccoli slaw or grated turnips fried in cooking spray instead of potato latkes deep-fried in oil, and serve with apple slices and Greek yogurt instead of sweetened apple sauce and sour cream.
Turkey or ham instead of duck or brisket.
Roasted root vegetables with rosemary or green beans with almonds instead of green bean casserole.
Roasted sweet potatoes or acorn squash instead of candied yams or sweet potato pie.
Baked apples with cinnamon instead of apple pie.
Hot tea with a cinnamon stick instead of hot cider or spiced hot wine.

Be a Good Guest and Host
How does that help you lose weight? When you’re a guest at someone’s party or event, bring a dish to share. The catch is that you make it a healthy dish. If there’s nothing else healthy for you to eat, you can always keep munching on the dish you brought.
If you’re hosting a holiday party or dinner, you can still serve everyone’s favorite dishes. Just make sure to make some dishes that you can enjoy, too. The following are good party dishes.
Shrimp cocktail
Skewers with cherry tomatoes, mushrooms, and low-fat mozzarella or feta cheese
Stuffed tomatoes with fat-free cream cheese and olives
Salad with spinach or mixed greens, pistachios, and cranberry vinaigrette
Chicken and vegetable skewers
Roasted Brussels sprouts with chestnuts and sage
Fruit salad

Spoil Yourself
You are someone who is entitled to eat only the very best, and not someone who must eat everything that is available. Think of yourself as picky, not deprived. Unless, of course, you are afraid of dumping syndrome or you have certain food intolerances, you can eat your favorite holiday foods. Just keep the portions small, and choose only the ones you truly want. You’ll feel better deliberately eating a few controlled and measured bites of your aunt’s sausage stuffing than you will if you skip it and later eat a cup of it, plus some mashed potatoes and gravy, because you feel deprived.
Want It When Willpower Runs Thin
Want it. We all run out of willpower around this time of year. Instead, think about your “want power.” It’s not about, “I need to gather the willpower to pass up this cinnamon roll.” It’s about, “I’m going for a walk in about an hour, and I’m going to feel way better during it if my stomach isn’t bugging me because of a cinnamon roll.”
Drink Water. Drink Water.
This tip has so many benefits! Drinking water instead of alcoholic beverages can save tons of calories. Choose water or hot tea instead of cider, hot chocolate, and other caloric drinks.
There are other reasons to drink water. Sip on water at parties. As long as you’re circulating the room with a glass of water in your hand, you won’t be able to carry and eat from a loaded plate. Plus, your weight loss surgery diet doesn’t let you eat solid food while you’re drinking water. Choose the water over the solid food for most of the party, and you.
Enjoy the Company, or Pretend to
This may be the only time of year you get to see certain friends or family members. Take advantage of it. Focus on them, and not on getting seconds and thirds. You may actually find that you enjoy your holiday events more when you notice the non-food aspects of them.
Socialize even if you don’t like the company, because it’ll keep you from digging into high-calorie food that you don’t need or want. Look at it this way. If someone told you you could lose weight and the only thing you’d have to do is listen to your coworker’s friend’s husband talk about his snail collection for an hour, you’d do it, right? Well, do it.
You can stay healthy this holiday season as long as you focus and plan ahead. Once you do, you’ll feel very proud of yourself, and with good reason. Happy Holidays!

It's hard to stay hydrated during the cold winter months. These tips will help you get your liquids in and stay warm!


It’s no secret that hydration for a WLS patient is key. We’re told from the very beginning to “sip sip sip” our water, after all. But during the winter, it can be hard to get our liquids in. Let’s face it, it’s cold out there and we really don’t want to drink water all the time!
Although water is the very best way to stay hydrated, during the winter months there are other, warmer, ways to get our liquids in. Here are a few tips that will keep you cozy and hydrated at the same time!
1. Warm broth. Weather it be chicken, beef, or veggie, broth is delicious, warming, and comforting. If you make homemade bone broth, it can be very nourishing as well!
2. Hot Apple Cider. You can make your own or buy it pre-packaged. Watch the sugar content, however, especially if you have issues with dumping. To make your own, put some of your favorite no-sugar-added or sugar free (100% juice) apple juice in a saucepan or crock pot. Add some spices such as cinnamon, nutmeg, orange peel or ginger. Allow it to warm slowly and enjoy!
3. Hot tea. Herbal or black, hot tea is a great way to get warm and to get our daily liquid requirements. Try a nice cup of earl gray with a twist of lemon and a little honey. Some wonderful herbal tea blends that we love are orange spice and peppermint.
Like we said, straight water is best for hydration, but during the winter months sometimes you just have something to warm you up from the inside out!

Attempting to lose weight can be thought of as engaging in a complicated battle with your brain. Consider all of the various factors that are involved: hunger, cravings, appetite, emotions, memories, environmental cues...the list is seemingly endless. Neuroscientists tell us that these factors are controlled by many different parts of our brain, making it even more complicated. This helps explain why the quest for a truly effective weight loss drug has been so elusive. The drug would have to address so many different parts of the brain to truly hit every target. Not an easy task.


Despite the fact that losing weight would have so many health benefits; our brains seem to have no interest in helping. In the battle to lose weight, your brain is not your ally. Your brain wants chocolate, potato chips and pizza, not the fruits, vegetables and grilled fish we know would be healthier for us. The struggle to lose weight demonstrates the reluctance our brains seem to have to learn new behaviors when it is comfortable with the old ones. But why?
One reason, albeit perhaps not the whole story, is that brains are lazy. Brains don’t seem terribly motivated to learn new habits. Once we learn to do something that either provides pleasure or avoids pain, the brain just wants to keep doing the same old thing. The brain does not urge you to go out of your way to do things differently when the current way is fine. The brain wants to put as much of our behavior on autopilot as possible. Consider this. How much of your daily behavior occurs with no thought whatsoever? It’s much more than you may wish to believe. When you walk down a flight of stairs do you have to decide which foot to move next or do you just seem to glide downward effortlessly? Ever arrive at work after a 30-minute drive and not remember over half of the details of your commute? How did you remember to stop at the red lights? How do you avoid getting into an accident?
Like walking downstairs and even driving a car, eating can easily become a mindless activity…from choosing what you eat, to preparing the food, to consuming the entire plate, without a single thought. Similarly, when a behavior becomes part of our repertoire we are very reluctant to change. For example: If you grew up using one brand of toothpaste, it’s very unlikely that you will switch to another in the future. Marketing experts know that changing brand loyalty is extremely difficult. Coke drinkers usually stay Coke drinkers and Pepsi drinkers usually remain Pepsi drinkers. While we would honestly like to believe that we make willful choices at every turn, more often than not the reason we do what we do is because that’s what we’ve always done. It’s not really a free choice at all.
The complexities of the brain will continue to be explored for many years and while we may never fully understand how to control each of the areas within the brain that affects our eating behavior, the good news is that we do have the ability to change our brains…by changing our behavior. Although your brain may not want to change on its own volition, with a concerted effort you can make it change. It’s called learning. Learning occurs when we discover something new. Learning is change. It’s figuring out the solution to a problem for the very first time. Once you know how to do something correctly, there is no more learning…its just repetition and autopilot. Ironically, all of your bad eating habits were learned to. You would never crave pizza if you had never tried it. You can’t crave what you’ve never tasted. Cravings are learned.
Earlier I mentioned that your brain doesn’t want to change, which is true. But if you put in the time and effort, our brains are quite malleable to acquiring new skills. The premise is really quite simple, but if you listen to how people explain why they do what they do, you might be confused. Many folks seem to believe that our feelings govern our actions. When asked why he didn’t take out the garbage, the young boy replied, “I didn’t feel like it.” When asked why she didn’t accept the invitation to go to the party, the woman said, “I wasn’t in the mood.” When asked why he couldn’t go on stage, the man replied, “I was too nervous.” One could falsely be led to believe that changing behavior requires changing one’s mood or emotions. While a change in our emotions clearly would help change behavior, it is often a very unreliable method for doing so. We can’t control our emotions very easily, but we can change control the other two aspects of our human experience…our thoughts and behaviors. Stated differently, “To change a thought, move a muscle.”
To lose weight, you must become aware of as many of the “cues” or “triggers” that influence your eating as possible. These are the things that “push your buttons” to eat. Keep a journal and write them all down, especially in the moments before and while eating. Here are some examples:
External or Environmental Cues:
What food choices were available in your environment?
What time of day is it?
What day of the week is it?
What eating cues are in your environment (television, window shopping)?
What foods can you smell in your environment?
Where are you? Avoid standing in the kitchen and other food-related areas.
Cost. What was on sale in the market?
Are you influenced by “new and improved” or other food marketing tricks?”
What’s left in the fridge?
Social Influences: What are your friends and family eating?
Cultural Influences: What food do you have a history of eating?
Holidays…special foods for special occasions

Internal Cues:
Beliefs:
Old internalized messages from childhood. “Clean your plate,” “Don’t waste food, there are starving children in Africa.”
Self-defeating messages. “What’s the point…I already blew my diet. I might as well eat what I want and start over on Monday.”

Biology:
What is your current level of hunger?
Some foods trigger the desire for others (salt – sweet)

Emotions:
Current mood state and emotional factors
Comfort foods associated with certain emotions or situations

Habits:
Do you have dietary restrictions (kosher, low-salt)?
Learning history…what have you eaten in similar situations in the past?
Current and past consequences of eating certain foods. What tastes good?

While the above list may look comprehensive, there are others so be eager to discover as many as you can. Then, get started with the process of changing as many triggers associated with eating as you can so that you are making thoughtful decisions every time you eat and are operating on autopilot as little as possible. Making substantial changes in your eating-related behaviors over time will eventually change what your brain asks from you. Your new autopilot will change the foods you crave, your triggers for eating, your food choices and maybe even the way you eat as well. As you develop a comprehensive list of eating cues and triggers, try to employ some of the suggestions below to start making real changes in your eating behavior:
Keep a food and eating diary. Write down what you ate, how much, when and what was going on. All of these are triggers you need to recognize and learn to change or control.
Formalize your eating. Plan your meals and snacks so you can be focused, rather than eating when you “feel” like it.
Rehearse reasons for improving eating habits…why am I doing this?
Change and control as many food-related cues in your environment as possible. For example: Stop keeping cookies and cake in your house if you really don’t want to be eating them.
Put less on your plate. Many people are “see-food” eaters. They see food and they eat it. See less…eat less. This helps the “clean your plate” problem.
Eat slowly: Be mindful while you eat and avoid engaging in other activities so you can “tune in” to your body. If you read or watch television, you are focusing on those things…not signals of fullness, satiety and satisfaction.
Discover alternatives for emotional eating and bored eating

It’s hardly a quick fix and it is admittedly easier said than done, but with consistent effort, you can learn to partner with your brain rather than battle with it and accomplish your weight loss and weight maintenance goals. Keep up the fight!

Weight loss surgery is a big change, to say the least. If you’re lucky, you have a few – or many – family members and friends who are doing their best to support you at every step of the way. It’s no different when the holidays roll around, and they may be wondering what they can get you to support your decision to have weight loss surgery or your new, healthy lifestyle.
This gift list is a good start. If any of these items end up in your pile on Christmas Day or during Hanukah, you’re bound to have an easier time losing weight and staying healthy. Of course, these are also great gift ideas for any of the people in your life who are thinking about weight loss surgery or who got it. See what you think, and any of your suggestions in the comments section below!


Protein Gift Basket
A gift basket is always a nice way to say “I’m thinking of you,” but the “gift” usually includes thousands of empty calories from fat and sugar. The sausages and popcorn can cause trouble with the lap-band. The chocolates and dried fruits can give you dumping syndrome. You just don’t need the cheese, crackers, and cookies.
Instead of ordering a ready-made basket with unhealthy foods, why not assemble your own gift basket for that special weight loss surgery patient in your life? It’ll be more special because it has your own personal touch, and you can hand-pick the goodies you put in, depending on what the recipient likes.
These are some ideas for a High-Protein gift basket.
Beef jerky
Salmon jerky
Dried edamame (green soybeans)
Sugar-free protein powder
Sugar-free protein shake mixes in favorite flavors
Protein pancake mix with oats, wheat flour, protein powder, baking powder, salt, and cinnamon – just add almond milk and some egg whites to cook!

Protein Shake Plus Kit
There’s no question that the holidays can be difficult if you’ve just had weight loss surgery. You’re stuck drinking liquids or eating pureed foods while everyone else is eating the holiday foods that you used to love. A protein shake plus kit won’t take the sting out of missing these goodies, but it will help you stay on track and will let you know how much the gift giver cares about you.
Consider including the following in the kit.

A shaker bottle for protein shakes.
Different flavors of sugar-free protein shake mixes.
Powdered skim milk.
Packets of high-protein products, like Unjury chicken soup and cheese sauce.

IOUs
What do you get for the weight loss surgery patient who has everything? Give a few coupons or IOUs. Here are some ideas.
Host a weight loss surgery-friendly dinner for the patient, including measuring the ingredients and portions accurately, and letting the guest take home the leftovers in prepackaged containers or baggies. Preparing special, approved meals day after day can be draining. Going over to a friend’s house for a break without going off of your diet can be a wonderful break.
Offer to be a good workout partner for a week. This may include getting up early to walk or go to the gym together. Give it at least a week, because you may end up making a healthy and fun habit out of being a workout buddy.
Taking care of the kids (or another chore). Weight loss surgery places demands on your time. You need to cook special meals and measure your food, and make time to exercise. Wouldn’t it be nice if someone helped take care of the kids for a while, or helped you clean the house or garden?
Notebook for Recipes
After weight loss surgery, recipes change. You’ll make healthy modifications to old favorites, and find a ton of new ideas that fit into your diet. A pretty notebook is an ideal place to collect your new recipes. For more artistic weight loss surgery patients, the gift can include colorful pens and stickers to decorate the pages and take notes. As a bonus, fixing up your recipe book is a healthy alternative to cooking mac and cheese and baking brownies when you’re bored.
Kitchen Helpers
Every weight loss surgery patient needs a few extra items in the kitchen, and there are tons of cute ones out there. From measuring cups shaped like geese and babushka dolls and measuring spoons shaped like gingerbread men and hearts to small plates and spoons in all kinds of designs and children’s themes, you can certainly find the perfect kitchen helpers for anyone. They’re super fun to shop for, too.
Other practical kitchen gifts include:

Reusable water bottles.
Small containers to store and transport food.
A kitchen scale.

A “Big Book”
The “BIG Book” series includes four books to help you go through every part of your weight loss surgery journey. The first three books each focus on one of the major types of weight loss surgery: lap-band, gastric sleeve, or roux-en-Y gastric bypass. The final book is filled with tips on life after weight loss surgery…including how to eat and live well during the holidays. These books are also good for anyone living with a weight loss surgery patient who wants to be a better source of support.
These are the “BIG Books.”
The BIG Book on the Gastric Sleeve: Everything You Need To Know To Lose Weight and Live Well with the Vertical Sleeve Gastrectomy
The BIG Book on the Gastric Bypass: Everything You Need To Know To Lose Weight and Live Well with the Roux-en-Y Gastric Bypass
The BIG Book on the Lap-Band: Everything You Need To Know To Lose Weight and Live Well with the Adjustable Gastric Band
The BIG Book on Bariatric Surgery: Living Your Best Life After Weight Loss Surgery
The BIG Book Bundle: The complete set of “Big Books” has the information you need.

Whatever you give or ask for, keep in mind that it really is the thought that counts. Give it with the best of intentions and appreciate everything you receive, and you will be well on your way to becoming happier.
Happy Holidays!

Does your holiday or business traveling include involve an airport? Healthy food choices for choices for bariatric patients are not abundant in airports. As a bariatric patient you have to plan ahead to have appropriate nutrition available. If your holiday or business traveling involves an airplane, keep in mind what diet stage you are in. After reviewing the Transportation Security Administration’s (TSA) policy about bringing food through the security check points, it states that you can bring food through the security checkpoint as long as is wrapped or in a container. Always check with TSA to make sure the current policy accepts the food item you want to bring through the security checkpoint, as the policy can change.


Does your holiday or business traveling include involve an airport? Healthy food choices for choices for bariatric patients are not abundant in airports. As a bariatric patient you have to plan ahead to have appropriate nutrition available. If your holiday or business traveling involves an airplane, keep in mind what diet stage you are in. After reviewing the Transportation Security Administration’s (TSA) policy about bringing food through the security check points, it states that you can bring food through the security checkpoint as long as is wrapped or in a container. Always check with TSA to make sure the current policy accepts the food item you want to bring through the security checkpoint, as the policy can change.
Consider pre-packaged, single servings of protein powder, light yogurt, cheese sticks or low fat cottage cheese. Pack plastic spoons for the yogurt and cottage cheese or to stir the protein powders into a liquid. Eat the yogurt, cottage cheese or cheese sticks within a couple of hours after you take them out of the refrigerator.
Several sources of single servings of protein powders are available online. Brands include Bariatric Advantage meal replacements, Nectar Grab N Go and Unjury. These are whey protein isolate powders and come in flavors from the standard chocolate, vanilla and strawberry to other flavors like fruit, cookie, chicken and de-caf cappuccino. Protein powders can be mixed with water or low fat milk. The chicken and de-caf cappuccino can be mixed with very warm water. Vanilla or chocolate protein can be mixed with decaf coffee for a mocha or latte. Unflavored protein powder can be added to a broth based soup or hot cereal to boost protein. Remember that whey protein must be kept under 140 degrees Fahrenheit, or it will curdle. For every 6-8 ounces of liquid, add up to 10 grams of protein powder.
Protein bars are also options. Look for Quest, Nature Valley Protein bars, Pure Protein or Premier Protein. If the protein content in the protein bar is the same or higher than the carbohydrate, then it’s an acceptable choice. Search for a food service that offers scrambled eggs, grilled chicken or fish. If you’ve had success bringing bariatric friendly foods through the TSA checkpoints or found healthy food options in an airport, please let us know what has worked for you.

With the holiday season in full swing you may find yourself in the company of people who you avoid most of the year, people who "push your buttons:" who can trigger you to be reactive or defensive. People who USED to trigger you to overeat.


A few things you can do to prepare for this:
1. Have realistic expectations. Don't expect them to all of a sudden be different this year.
2. Don't take their words or actions personally. (Whatever anyone says or does is a reflection of what's going on for them; it has nothing to do with you. Think about it: if someone feels good about themselves they see good in others, if someone does't feel good about themselves they won't see good in others; they will be angry, jealous, judgmental, etc.)
3. Set an intention to enjoy the holiday. Wear a bracelet or carry something in your pocket that every time you see or touch it you remember to LOOK FOR THE JOY in this moment.
4. Every time you think of the person/people who you dread seeing say a prayer for and send light and love to them, envision them happy and healthy.
5. And if someone says something that makes you nervous or upset remember the 4 R's of Responsible Respectful Responding:
1. RECENTER: Take a deep breath. If you are anxious or upset you are not centered and your breathing is shallow. Taking a couple deep breaths will help you get out of your head and back into your body; to your Center wherein lies your power (when you are not centered you lose your personal power) .
2. REFOCUS: Remind yourself of your intentions for your life and Focus on how you can handle this situation (in a kind and respectful manner) that will support those intentions.
3. RELAX: Once you are Centered and Focused you can then Relax: do a quick body scan and release any tension you might still be holding.
4.RESPOND: Now instead of impulsively reacting (from a state of fear or anxiety) you can Responsibly and Respectfully Respond to the situation with Clarity, Calm, Compassion, and Confidence!
Affirmation: Recenter, Refocus, Relax, and Respond: That's how I roll!
Happy Thanksgiving!!
Live in Love,
Louisa

Everyone have a Happy Thanksgiving. I am thankful for this community you and I are part of.
I avoid food-holidays like a recovering alcoholic avoids Octoberfest so today on Thanksgiving I'll be hiking in the forest with loved ones who share and support my vision for wellness. After the hike we will grill a wild salmon and vegetables outdoors.
I'll give great thanks for an active, healthy life, pain-free at goal-weight after years being opiate-addicted for chronic back and knee pain with morbid obesity. Who needs a Big Meal? Not me!

Life IS my Big Meal!
As you sit down to whatever Big Meal awaits you today give some thought to this question....
What is the metaphorical Big Meal in your life? What grand table are you being invited and challenged to join by your Weight Loss Surgery journey?
Maybe it is to live a longer, healthier life to enjoy friends and family. Maybe it is to inspire others who suffer morbid obesity to believe they can be healthy again or to teach your kids to have a healthier relationship with food from the beginning of their lives.
Whatever your Big Meal is, consider if the meal you will sit down to later today moves you closer to that vision or further away. Whether you choose to eat carefully or splurge later today do it mindfully, consciously and with compassion for yourself.
HAPPY THANKSGIVING!!

There is a significant amount of variability as to how much weight people lose following weight loss surgery. Research indicates that up to 20% of patients fail to lose the expected amount of weight following surgery. While there are surely surgical and medical explanations for this outcome, patient behavior has also been shown to play a role. Therefore, it is important for anyone having surgery to anticipate and understand factors under their control to improve outcome.


I often tell patients, “The surgery does what the surgery does.” What I mean by this is that weight loss surgery almost certainly will affect how much food you can eat, but may do little to change what you eat. Weight loss surgery does not make you suddenly crave healthier and less caloric food. You have to make those choices for yourself. Additionally, while losing weight may make it easier for you to adopt a more active lifestyle, surgery itself will not make you suddenly fall in love with exercise. So making health behavior changes in addition to having surgery remains critical. So what specific health behavior changes have been shown to improve outcome?
1. Document what you eat – Many people strongly dislike writing down what they eat but there is evidence that this helps people after weight loss surgery as it does with non-surgical approaches. The reason is likely that documenting what you eat gives you valuable information about your behavior and allows you to make changes when necessary. Consider that your actual weight is the end product of what you eat, so weighing yourself gives you the results, but not the information necessary to make changes. For many, weighing themselves is a pass-fail exam. Either I’m a good boy or a bad boy. Consider that you can’t actually change your weight…you change what you eat and/or exercise, and that is what helps change your weight.
Many people seem to have little or no objection to weighing themselves so why do so many people despise writing down what they eat? Writing down what you eat is the truth teller. It forces you to acknowledge what you are doing. To avoid seeing the truth, you can either change what you eat or stop writing it down. Unfortunately, many people choose the latter. The good news is that in the smartphone era, there are literally dozens of apps and other technological devices that can make documenting your food and activity level extremely easy. If you do a little research you can find one that is right for you.
2. Exercise – You probably saw this one coming as well because it makes sense. Regular exercise is a way of burning calories and losing weight that does not involve changing what you eat. Given how difficult it is to lose weight and keep it off, it would be silly not to take advantage of one of the few methods known to work. Ironically, it might not work the way you would expect. Many people who lose weight through exercise notice that it helps them not just by burning off calories, but also by affecting their food choices. In other words, when you discover how difficult it is to burn off 250 calories on a treadmill, you may think twice before having that chocolate bar afterwards. Not everyone finds this effect, but for those who do, it can make a big difference.
When deciding what form of exercise to do, consider that you don’t need to become an Olympiad or a marathon runner. Many of the positive effects of exercise have been documented with just walking 30 minutes 3-4 times per week. If rigorous exercise is enjoyable for you, that’s great. But any time spent engaged in activity is beneficial...especially if you would otherwise be sitting on the couch watching all of those tempting food advertisements on television!
3. Stress Reduction – An increasing amount of research has documented a relationship between stress and weight gain. The obvious connection is that many people use food as a means of comforting themselves from distress, commonly called “emotional eating.” An interesting new discovery is that is that some people who report high levels of stress gain weight even when their calorie intake is unchanged. How is that possible? There is the suggestion that stress hormones and other chemicals may affect how our body metabolizes food and stores food. So even if you’re eating the same foods and the same number of calories, what your body does with those calories can vary.
If you’re going to be successful in reducing stress, you need to begin by discovering what “pushes your buttons” and take steps to change. One first step could be to document the things that you find to be stressful. Sometimes just writing down your problems makes them less frightening now that they’re just words on a page. For other people, writing their sources of stress naturally leads them to write what they might do about them. Another good idea is to investigate some simple stress management techniques. Many refer to them as relaxation or meditation exercises. As discussed earlier, there are a number of excellent smartphone apps and other technology-based methods of relaxation that you can explore. No one is better than the rest so just find one that works for you and begin to incorporate relaxation/meditation into your daily routine. If reducing your stress requires more than practicing relaxation techniques, consider speaking to a psychologist or other mental health professional to get the help you need.
4. Get some sleep – Here’s another suggestion that you’ve probably seen in the media recently. There is growing consensus of an obesity-sleep connection. Like exercise, the benefits of sleep are more than meets the eye. The obvious connection is that if you’re up longer, you become hungrier and are likely to eat late at night. This interpretation is not wrong, however, new research suggests that people who get 7 or more hours of sleep tend to maintain lower weights even when people with fewer hours of sleep consume the same amount of calories. How is that possible? Again, it’s not just how many calories we eat…but what our bodies do with those calories. Unfortunately, an increasing number of people are so busy between their work and social lives (not to mention all those tempting television shows) that sleep is not a priority. Just know that making sleep the last priority comes at a cost.
Consider how we train children to sleep. We create a nighttime ritual to ease kids to bed. There’s dinner, wind down time, then bath time, maybe reading a story or two in bed, and then lights out. Many adults however have a terrible routine. Eat a big dinner at 9pm, catch up on emails and pay bills, watch television for an hour or so and then fall asleep on the couch and stumble into bed at 2AM only to have to wake up three or four hours later. Try to change your sleep habits by changing your nighttime ritual. Eat an earlier dinner. Try to pay bills and check your emails at another time. Use the evening as wind down time. Rather than fall asleep on the couch, watch a set amount of television or Internet time and then turn it off and “put yourself to bed.” Begin by trying to go into bed a half-hour early every night for a week and see how you feel. If you notice some improvements in your level of energy, mood, appetite or other factors, see if you can make it permanent.
5. Join a Support Group – Some research has demonstrated that patients who participate in support groups lose and maintain more weight than those who don’t. Of course it may depend on the content of the group and who attends, but adding a social element to your weight loss and weight maintenance goals seems to help. This may relate to the accountability factor discussed earlier. If “we’re all in it together,” there may be more of a commitment to stick to your goals to help out the group. Or perhaps it motivates you not to be the one group member who is falling behind. Either way, participating in support groups seems to have benefits both in terms of weight loss as well as emotional well being after surgery.
There are other suggestions of course, such as improving your diet by reducing carbohydrates in favor of lean protein and a more plant-based diet. However, for many people, changing their diet can push all of those emotional “diet” buttons; so before you make those changes (or in addition to making those changes), strongly consider some of the changes recommended above. There is evidence that the benefits are additive. For example, many people find that when they exercise, they sleep better and in turn these changes help them manage stress better. The key is to acknowledge whether or not some of the factors above are problem areas for you and to begin making small changes. Sometimes small changes can lead to big results!

@ Alex Brecher ...OMG, I was looking at that list thinking "who could eat all that"??? HELLO KITTY...ME just a little over 2 years ago! maybe not that order, but the calories...for sure! Now I look at that menu and think...GROSS...so many carbs and sweets...LOL...that definately says something of my personal progress ...
I plan on bringing a spaghetti squash bake...one of my favorites... in my family, you ALWAYS had a Pasta side dish...so this works great...I even cut up some tofu and add in to the ricotta...no one EVER knows!!! Extra Protein and minimal extra calories
@thesweetone it is always possible to overeat when you have WLS, it's just how you do it... the list that Alex has up there, I don't think any of us can eat at one sitting anymore, no matter how we try! However, it does helps limit your intake...here's the problem... you can graze on that food all day long... a small piece of pie, an extra roll, some more pie, just a scoop of mashed taters... before you know it, you have EASILY added another 1000 calories from grazing thru out the day... that's what we still have to be careful with... but, like I said, I have maintained for a year now...that has NEVER happened before... I love, love, love my sleeve and the freedom it has allowed me! No longer shackled with food!
Happy Holidays to all (@@Elode ...you can stop by my place...I HATE the clean up)

The spaghetti squash bake I make is like a lasagna... @skinnygirlwithin ... I layer the spaghetti squash then add the ricotta/tofu/spice mix, another layer of spaghetti squash, tomato sauce, mozzarella on top and bake... YUM-O!!!

This is a blog I came across that I wrote 6 years ago on Thanksgiving Day, and felt it was worth re-posting. Enjoy!


I am writing this blog on Thanksgiving Day (2008). Quite naturally on this day many people stop to reflect on that for which they are grateful. Have you ever stopped to notice how you feel physically and emotionally when you are thinking in terms of gratitude? I know for myself I feel like I have a smile in my heart…my body feels light and content…and warm and fuzzy!!! Any tension that I might have been holding seems to dissipate when I am in a state of gratitude. I feel happy, content, and open to receiving that which supports my highest good. I have learned that in any moment I can choose to think in terms of gratitude and immediately change my experience of that moment.
For the next month I encourage you to challenge yourself to see the positive in all your life experiences, to see the lessons and opportunities for growth that comes through life’s most difficult moments, and to make it your intention to live in a state of gratitude. If you consciously choose to see the blessings in your life they will multiply for that to which you put your attention expands. Pay attention to what works well in your life, look for the positive in every person your meet, and choose to say only kind and respectful things to and about yourself and others. Focus on what you do want in your life not what you don’t; focus on what you are in favor of, not that to which you are opposed. For example are you against war or for peace??? Though someone who is against war my be for peace, if their focus is on opposing war their experience of life will be dramatically different than if their focus is on creating peace. They will essentially be at war with war (thus creating more war) instead of looking for opportunities to create more peace. This may take some practice. Often we have some negative scripts that we have been playing in our head for many, many years. Begin to notice them and consciously choose to turn them into positives. Every time you notice yourself thinking or speaking about something you don’t like or don’t want let that be a signal to turn you attention to what you do like or do want.
In terms of weight issues keep your focus on eating for good health and energy and eating and moving in a way that will support a light and fit body. Do not focus on excess weight, what you don’t like about your body or your need to lose weight. Envision yourself at your optimum weight… What are you wearing, how are you holding your body, how do you walk down the street, how to speak to other people, what are you eating, how does your body move and exercise? Really take the time to feel this, breathe the feeling in to your every cell… then begin to live your life from this vision. Start walking, talking, moving, and eating as if you were already at your ideal weight. It has been said that where the mind goes the body will follow. So,pay attention and consciously choose where your mind goes!!!!
You may want to keep an intention and gratitude journal. I have my clients write down their intention for their life every morning ( it can be “my intention is to feel peace today, or treat my body with respect today, or organize my closet today, or live in a state of gratitude today, etc…”). So, before they say or do anything they ask themselves if those particular words or actions will support their intention for the day. If the answer is no they change it to something that will be in line with their intention. Then before they go to sleep at night they write down 3 things for which they are grateful. It only takes a few moments to do this, but this simple exercise has been the catalyst for major positive life changes for many of my clients.
If you have any thoughts or questions about this blog or suggestions for other topics, I’d love to hear from you. You can respond to this blog, or email me at louisa@louisalatela.com. You will soon be able to listen to the audio version of this blog at http://yourhighestgood.podomatic.com
Wishing you many blessings, much abundance, and peace in your heart!
Live in Love,
Louisa

Years ago when I was in my early 40’s I wondered if it was possible to be considered grateful while still wanting / seeking more in my life. That presented such a conflict in my mind and heart. I felt that I was truly grateful but at the same time driven and desiring so much more.


Years ago when I was in my early 40’s I wondered if it was possible to be considered grateful while still wanting / seeking more in my life. That presented such a conflict in my mind and heart. I felt that I was truly grateful but at the same time driven and desiring so much more.
I pondered this each Thanksgiving for a number of years then, I just let it go. Just last week as I was browsing Pinterest, this thought popped up.

“Gratitude is what turns everything into enough”


This beautiful sentiment touched my heart, filled my spirit and answered my question from long ago. I heard and understood something different about gratitude. I suppose that I see many things differently now, now that I am in my mid-50’s. My priorities have changed my attitude has improved. I am happy, content and grateful beyond measure. Perhaps I have gained an understanding that only time can teach. Or perhaps it is simply about pausing long enough to count my blessings. So this season, I am grateful to be grateful!
Please take a moment to enjoy one of my favorite poems:

Drinking From My Saucer



I've never made a fortune
and it's probably too late now.
But I don't worry about that much,
I'm happy anyhow.



And as I go along life's way,
I'm reaping better than I sowed.
I'm drinking from my saucer,
'Cause my cup has overflowed.



I don't have a lot of riches,
and sometimes the going's tough.
But I've got loved ones around me,
and that makes me rich enough.



I thank God for his blessings,
and the mercies He's bestowed.
I'm drinking from my saucer,
'cause my cup has overflowed.



I remember times when things went wrong,
My faith wore somewhat thin.
But all at once the dark clouds broke,
and the sun peeped through again.



So God, help me not to gripe about
the tough rows that I've hoed.
I'm drinking from my saucer,
'Cause my cup has overflowed.



If God gives me strength and courage,
when the way grows steep and rough.
I'll not ask for other blessings,
I'm already blessed enough.



And may I never be too busy,
to help others bear their loads.
Then I'll keep drinking from my saucer,
'Cause my cup has overflowed.



~ John Paul Moore ~


My wish for you this Thanksgiving is that you will find contentment in our current circumstances, whatever they maybe. May you find joy and happiness in the simple blessings life and may everything you have be enough.

I am a year out (sleeve) and I can still only eat 6 ounces at the absolute most in one sitting, so I'll just be having very small amounts of everything and just being mindful of when I start to feel that I've had enough and ending my meal there. No grazing, no snacking during the day. The few traditional 'sweets' I made (cranberry bread and pumpkin pie) were made with splenda instead of real sugar, and we typically don't eat things like candied yams or mac and cheese anyway. I'm just most excited for the spinach quiche and turkey!

I plan on having turkey.. I don't like the skin so I'm all good there! Haha a spoonful of mashed a spoonful of sweet potatoes a teaspoonful of cranberry sauce a nice scoop of squash and more turkey but I doubt I can eat it all! Hahah I plan on eating extremely slow and talking a lot! Hahah I will be full In no time!! I am skipping breakfast and lunch and liquids liquids liquids al day!!! Then for the best treat.... A tiny thin slice of pecan pie!!! Ahhhhhh yeap Looking forward to my Thanksgiving dinner!!
I started at 270 had surgery April 24th this year..... Am now at 178 and have been stuck there for about a month now!! Maybe going off the norm will jumpstart my weight loss again? Hahaha Wishful thinking!!! Back to the gym starting Monday!!!

I am hosting dinner at my house and I am still on full liquids only. I also cook everything from scratch because my son has multiple life threatening food allergies. For everyone but me I am making: turkey, stuffing, mashed potatoes, gravy, sweet potato casserole, green bean casserole, rolls, cranberry sauce, pumpkin pie, and apple pie. For myself I am making a low fat high protein butternut squash soup. Everyone gets some great home cooked comfort food and I stick to my food requirements. My hubby doesn't mind being my taster this year. I plan on freezing left over white meat in 3 oz portions with just enough gravy to keep it moist for when I get to move on with my food intake.

The spaghetti squash bake I make is like a lasagna... @skinnygirlwithin ... I layer the spaghetti squash then add the ricotta/tofu/spice mix, another layer of spaghetti squash, tomato sauce, mozzarella on top and bake... YUM-O!!!

@ Alex Brecher ...OMG, I was looking at that list thinking "who could eat all that"??? HELLO KITTY...ME just a little over 2 years ago! maybe not that order, but the calories...for sure! Now I look at that menu and think...GROSS...so many carbs and sweets...LOL...that definately says something of my personal progress ...
I plan on bringing a spaghetti squash bake...one of my favorites... in my family, you ALWAYS had a Pasta side dish...so this works great...I even cut up some tofu and add in to the ricotta...no one EVER knows!!! Extra Protein and minimal extra calories
@thesweetone it is always possible to overeat when you have WLS, it's just how you do it... the list that Alex has up there, I don't think any of us can eat at one sitting anymore, no matter how we try! However, it does helps limit your intake...here's the problem... you can graze on that food all day long... a small piece of pie, an extra roll, some more pie, just a scoop of mashed taters... before you know it, you have EASILY added another 1000 calories from grazing thru out the day... that's what we still have to be careful with... but, like I said, I have maintained for a year now...that has NEVER happened before... I love, love, love my sleeve and the freedom it has allowed me! No longer shackled with food!
Happy Holidays to all (@@Elode ...you can stop by my place...I HATE the clean up)

@ Alex Brecher ...OMG, I was looking at that list thinking "who could eat all that"??? HELLO KITTY...ME just a little over 2 years ago! maybe not that order, but the calories...for sure! Now I look at that menu and think...GROSS...so many carbs and sweets...LOL...that definately says something of my personal progress ...
I plan on bringing a spaghetti squash bake...one of my favorites... in my family, you ALWAYS had a Pasta side dish...so this works great...I even cut up some tofu and add in to the ricotta...no one EVER knows!!! Extra Protein and minimal extra calories
@thesweetone it is always possible to overeat when you have WLS, it's just how you do it... the list that Alex has up there, I don't think any of us can eat at one sitting anymore, no matter how we try! However, it does helps limit your intake...here's the problem... you can graze on that food all day long... a small piece of pie, an extra roll, some more pie, just a scoop of mashed taters... before you know it, you have EASILY added another 1000 calories from grazing thru out the day... that's what we still have to be careful with... but, like I said, I have maintained for a year now...that has NEVER happened before... I love, love, love my sleeve and the freedom it has allowed me! No longer shackled with food!
Happy Holidays to all (@@Elode ...you can stop by my place...I HATE the clean up)

@BigGirlPanties I thought the same thing when i read the list of food.... that just makes me ill thinking about it LOL and the list of food i have... i wont get through what i put down, thats why i sit next to my husband - he is one of those lucky people that can eat all they want & not gain (yes sometimes i want to smack him)
we will be busy all afternoon with our kids football game - so we will get to dinner just as dinner is ready... so no before dinner picky's for this girl - but i love spaghetti squash! I might just have to make that & take it over with us!!
SO thankful for my sleeve!!! Happy Turkey day!

@ Alex Brecher ...OMG, I was looking at that list thinking "who could eat all that"??? HELLO KITTY...ME just a little over 2 years ago! maybe not that order, but the calories...for sure! Now I look at that menu and think...GROSS...so many carbs and sweets...LOL...that definately says something of my personal progress ...
I plan on bringing a spaghetti squash bake...one of my favorites... in my family, you ALWAYS had a Pasta side dish...so this works great...I even cut up some tofu and add in to the ricotta...no one EVER knows!!! Extra Protein and minimal extra calories
@thesweetone it is always possible to overeat when you have WLS, it's just how you do it... the list that Alex has up there, I don't think any of us can eat at one sitting anymore, no matter how we try! However, it does helps limit your intake...here's the problem... you can graze on that food all day long... a small piece of pie, an extra roll, some more pie, just a scoop of mashed taters... before you know it, you have EASILY added another 1000 calories from grazing thru out the day... that's what we still have to be careful with... but, like I said, I have maintained for a year now...that has NEVER happened before... I love, love, love my sleeve and the freedom it has allowed me! No longer shackled with food!
Happy Holidays to all (@@Elode ...you can stop by my place...I HATE the clean up)