7 Bites_Jen

Does your New Year resolution include Weight Loss Surgery to help you achieve your goals this year? This is a great list of Weight Loss Surgery resources just for you!


With the New Year comes the New Year Resolutions. For many people, one of the largest resolutions is a change in lifestyle - that includes losing weight! I remember my resolution in 2012 was to lose weight and get healthy. And I was able to do that with the help of the vertical sleeve. 2015 is going to hold that for many people and thousands of people undergo weight loss surgery to help them achieve their healthy goals for the new year.
For those of you that are just thinking about surgery, I want to encourage you to know that you are not alone! You have a wealth of resources at your fingertips. I wanted to take a moment to share with you some amazing resources that you may find helpful on your journey!
Websites
BariatricPal.com Of course, BariatricPal is one of the very best websites to find information and support. Here there are “rooms” geared for each surgery as well as pages for recipes, articles, and much more. You will find information on everything you might want to know from before surgery to years after. I suggest checking out the Before/After pages for a good dose of motivation and inspiration!
7BitesShow.com 7 Bites is the first cooking series on YouTube geared specifically toward the bariatric community. The website has videos, recipes and blog posts.
weightlosssurgerychannel.com Weight Loss Surgery Channel has a collection of videos on everything WLS related weather it be health, food and recipes, and more.
BariatricFoodie The Bariatric Foodie has some great recipes for those that still love food, but want to stay on track
TheWorldAccordingToEggface Eggface is one of the most popular of the bariatric cooking blogs. You will find great recipes, blog posts and giveaways on her blog.
BariatricCookery.com This is a great resource page for everything from recipes to products.
Books
The “Big Book” series by Alex Breacher and Natalie Stein. There are four books in the series and all are great reads. They have a wealth of information on everything you need to know before, during and after surgery. The very best thing about these books is that they include personal stories from people that have been there.
Breaking The Chains: A Guide To Bariatric Surgery by Jennifer DeMoss and Suzette Munson. The ladies of 7Bites pull from their and others’ experiences with weight loss surgery to provide a simplified, but comprehensive guide. Information on everything from how to pick your surgery and doctor to how to survive the first two weeks after surgery are included.
The Sleeved Life by Pennie Nicola. This book tells about Pennie’s experience with the Vertical Sleeve procedure and discusses the ins and outs of the surgery from start to finish.
Weight Loss Surgery For Dummies. The everything you ever wanted to know and then some guide to all things weight loss surgery. Many, MANY doctors and nurses recommend this book to their patients.
Another great resource not listed here is your local bariatric support group! If you haven’t found one yet, contact your Surgery Center of Excellence or your nutritionist, they should be able to give you a good idea of one or two in your area. Or you can check out the list here on Bariatric Pal - it’s a very comprehensive list of support groups around the world!

Does your New Year resolution include Weight Loss Surgery to help you achieve your goals this year? This is a great list of Weight Loss Surgery resources just for you!


With the New Year comes the New Year Resolutions. For many people, one of the largest resolutions is a change in lifestyle - that includes losing weight! I remember my resolution in 2012 was to lose weight and get healthy. And I was able to do that with the help of the vertical sleeve. 2015 is going to hold that for many people and thousands of people undergo weight loss surgery to help them achieve their healthy goals for the new year.
For those of you that are just thinking about surgery, I want to encourage you to know that you are not alone! You have a wealth of resources at your fingertips. I wanted to take a moment to share with you some amazing resources that you may find helpful on your journey!
Websites
BariatricPal.com Of course, BariatricPal is one of the very best websites to find information and support. Here there are “rooms” geared for each surgery as well as pages for recipes, articles, and much more. You will find information on everything you might want to know from before surgery to years after. I suggest checking out the Before/After pages for a good dose of motivation and inspiration!
7BitesShow.com 7 Bites is the first cooking series on YouTube geared specifically toward the bariatric community. The website has videos, recipes and blog posts.
weightlosssurgerychannel.com Weight Loss Surgery Channel has a collection of videos on everything WLS related weather it be health, food and recipes, and more.
BariatricFoodie The Bariatric Foodie has some great recipes for those that still love food, but want to stay on track
TheWorldAccordingToEggface Eggface is one of the most popular of the bariatric cooking blogs. You will find great recipes, blog posts and giveaways on her blog.
BariatricCookery.com This is a great resource page for everything from recipes to products.
Books
The “Big Book” series by Alex Breacher and Natalie Stein. There are four books in the series and all are great reads. They have a wealth of information on everything you need to know before, during and after surgery. The very best thing about these books is that they include personal stories from people that have been there.
Breaking The Chains: A Guide To Bariatric Surgery by Jennifer DeMoss and Suzette Munson. The ladies of 7Bites pull from their and others’ experiences with weight loss surgery to provide a simplified, but comprehensive guide. Information on everything from how to pick your surgery and doctor to how to survive the first two weeks after surgery are included.
The Sleeved Life by Pennie Nicola. This book tells about Pennie’s experience with the Vertical Sleeve procedure and discusses the ins and outs of the surgery from start to finish.
Weight Loss Surgery For Dummies. The everything you ever wanted to know and then some guide to all things weight loss surgery. Many, MANY doctors and nurses recommend this book to their patients.
Another great resource not listed here is your local bariatric support group! If you haven’t found one yet, contact your Surgery Center of Excellence or your nutritionist, they should be able to give you a good idea of one or two in your area. Or you can check out the list here on Bariatric Pal - it’s a very comprehensive list of support groups around the world!

A fair number of bariatric patients end up with lactose intolerance after surgery. Lactose is the sugar found in milk.


A fair number of bariatric patients end up with lactose intolerance after surgery. Lactose is the sugar found in milk. During the rapid weight loss phase, you do lose some muscle mass. The digestive system is a muscle. When the digestive system loses a little of its muscle mass, it loses the ability to digest lactose, because we quit producing lactase, the enzyme that breaks down lactose.
Lactose is the type of sugar found in milk. Fluid milk and foods made from this can contain lactose. Examples of these kinds of foods include ice cream, a glass of milk, instant hot cocoa and pudding.Yogurt and cheese go through a fermentation process that actually breaks down some of the lactose. That’s why people with lactose intolerance can eat some yogurt and cheese.
Lactose can also be found in milk based Protein supplements whether it’s the ready to drink or the protein powders. Milk based protein supplements will have the words whey, casein or milk in the ingredient list. Some protein supplements will actually state “Lactose Free” on the label.
Lactose can also be found in a protein product when the milk-based protein is from a “concentrate” form of whey, casein or milk. The protein is the concentrated form of whey, casein or milk. However, the protein is not isolated from the lactose. For example, whey protein isolate may have up to 1 percent of its weight as lactose. Whey concentrate may have up to 52 percent of its weight as lactose.
You can look at the Nutrition Facts Label to see if the protein product you choose has any sugar in it. If a type of milk or milk protein is listed on the ingredients, it could mean there is some lactose. A product that has 2 grams of sugar or less per serving are often safe to drink. If you are lactose intolerance, you’ve now got information to start looking for lactose in all the right places.

LOVE this!!

It’s summertime again! Which means hot sun, cold drinks, and trips to the beach, the pool, and to the lake (camping, anyone?). Summertime is a great opportunity to get back on track with protein-rich meals that will help you beat the heat!


It’s summertime again! Which means hot sun, cold drinks, and trips to the beach, the pool, and to the lake (camping, anyone?). Summertime is a great opportunity to get back on track with protein-rich meals that will help you beat the heat!
Grill Baby!
Grilling is one of the best ways to cook meats and vegetables in the summer - it won’t heat your house and you can be creative with marinades! We love to marinade chicken in a simple mixture of 1/4 C olive oil, 1/4 C lemon juice, 1 T garlic, and 1/2 C Water. Steak gets a bath in 1/4 C soy sauce, 1/4 C Worcestershire sauce, and 1 T garlic. Pork and fish can get a similar treatment as chicken, as can vegetables. You can also use store bought marinades and salad dressings to add bold flavor. Be sure to watch for added sugars and salt, though! A great tip for grilling - for fish and vegetables, invest in a grill basket. It will keep your food from falling through the grates of the grill!
Meat Salads
Meat salads are absolutely fabulous in the summer. tuna and chicken are super popular, but you can also use salmon (remove the bones if using canned), mixed seafoods, and shrimp! A great cold shrimp salad that is full of flavor, Protein, and good fats is shrimp, avocado, and red onion in a summery lemon vinaigrette. You can find the recipe here! You can also play with flavorings, adding herbs, different sauces, and Condiments to your meat salad:
Southwest Tuna Salad
1 T Greek Yogurt
1 T salsa
1 can chunk light tuna, packed in water, drained
chopped onion to taste
2 T black Beans (optional), rinsed and drained
Combine yogurt and salsa in a bowl. Add onion and stir. Allow to sit for 2-5 minutes to marinate onion. Add beans (if using) and tuna and gently stir. Serve chilled.
Speaking Of Salads ...
Another great salad option is a salad-in-a-jar. These are all the rage on Pinterest and Facebook, and are as customizable as you’d want. Just layer your salad with dressing on the bottom, followed by any chopped veggies such as tomatoes or onions, then whatever meat you’re using, followed by cheese, then your salad greens. The formula we use is (in a 1 pint jar):
1 T dressing
2 T chopped veggies
2-3 oz cooked meat
1/2-1 oz shredded or crumbled cheese
Salad greens packed into the top of the jar.
Don’t have a jar? No worries, just throw your stuff in a bowl and give it a toss! Pre-chopped veggies can be stored in an air-tight container for a few days, so you can still do prep work earlier in the week.
Soup? In SUMMER???
Yes! You can even do Soup in summer! Light broth-based Soups and cold veggie soups can help you stay hydrated in the heat. A super easy throw-together light soup I love is:
(About 4 bariatric servings of 1/2 C)
1 C shredded chicken
1 box chicken broth or stock
1/4 C frozen corn (optional)
1 chopped zucchini
You LITERALLY throw it all into a pot, bring it to a boil, cook it for 10-15 minutes and you’re done! Soup eating tip - if you have the gastric band or the RnY it may be helpful to drink the broth first then eat the solids.
Sip Sip Sip!
Yes, keeping those fluids up is STILL important. Even more so during the summer! Water is best for hydration, of course, but sometimes you want something a little different. Try making your own fruit-infused water or tea! There are some great infuser bottles and pitchers on the market right now, or you can just muddle (shmoosh a bit) the fruit in the bottom of your glass or pitcher and pour your liquid right over it. This is also a great way to use up that leftover fruit you might have sitting in your fridge!
Summer is all about staying cool, calm and collected - all the while keeping our nutrition and hydration going! You can do it! Share your ideas below in the comments section!

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.

First off - BREATHE!!
Second - go give yourself a bit hug.
It's not uncommon to gain a little when you go from liquids to soft foods. Be sure you're getting in your liquids, be sure you're getting in your Protein, and be sure you're moving! Those three things are key components.

If you're still concerned, you might talk to your doctor or your nutritionist and they can give you some good insight on what's going on.

Wow, this one stepped on my toes - in a GOOD way!
I completely relate to every one of these issues - especially the quick fix one.
A lot of WLS patients are not only addicted to food, but they're addicted to dieting as well! Always looking for that perfect eating plan, that perfect diet, and the "next best thing". What I was searching for was validation that it was okay for me to eat certain foods!

Wow, this one stepped on my toes - in a GOOD way!
I completely relate to every one of these issues - especially the quick fix one.
A lot of WLS patients are not only addicted to food, but they're addicted to dieting as well! Always looking for that perfect eating plan, that perfect diet, and the "next best thing". What I was searching for was validation that it was okay for me to eat certain foods!

Hey great idea! I was just gonna add cinnamon lol!

@@Tess White I agree with the other posters here, you shouldn't be drinking anything with sugar in it. This is lifestyle change, and this soon after surgery, you just can't go back to those old habits, and putting sugar into your body. It's going to make you gain.
Carbs=sugar and sugar makes us fat.
My best advice is....
Measure, weigh, count, and write EVERYTHING down you eat and drink.
You'll get a clear picture of where you are going right, and where you are going wrong.
I was told people who record and measure all their food, are more successful after wls. Exactly the reason I do it, and I know it's a pain, but it helps, and holds me accountable for everything that goes in my mouth.
Don't estimate your portions. That can make a difference between 1/4 Cup and 1/2 Cup. BIG difference in the numbers happens. Know how many Proteins, calories, and carbs you are putting into your body, and remember.
Protein first, then veggies. Carbs last. And you shouldn't have room for carbs, if you eat your Protein and veggies first.
If your issue is head hunger, that's something that needs to be worked out in therapy.
I wish you luck with everything.

Wow, this one stepped on my toes - in a GOOD way!
I completely relate to every one of these issues - especially the quick fix one.
A lot of WLS patients are not only addicted to food, but they're addicted to dieting as well! Always looking for that perfect eating plan, that perfect diet, and the "next best thing". What I was searching for was validation that it was okay for me to eat certain foods!

It seems the more I learn about the sleeve, the more questions I have! One is about follow-up care. It seems that when complications arise that may be related to the sleeve (reflux, GI problems), sleeved folks tend to see their surgeon instead of their primary care physician. Am I understanding this correctly? It would make sense given that the surgeon's team would know more about sleeve-related complications but where does your primary care physician fit into this? Curious to hear about your experiences. Thanks!

i see both , my pcp and my surgery team. my pcp handles my everyday meds (which i am off of) and any non sleeve related stuff, like strep throat... and my surgery team handles blood work and weigh ins and any complications i have that i think may be related to the sleeve, heartburn, pain etc.
you will learn more about that once you get there....
congrats!

This is great! I especially like that you mention hanging out with the wrong people.
I'm noticing two types of people in my life: those that are food-obsessed and those that aren't.
When I'm with the people that are food-obsessed I find myself eating poorly. When I hang out with people that aren't obsessed I don't even THINK about food.

Great article!

I did eat it on pureed - I couldn't keep down much during that time so I had to rely on whatever I COULD eat.
You can add a sprinkle of Protein powder, a spoonful of natural nut butter, some Greek yogurt or some silken tofu to it to add some Protein to it.

Well June 25th I was sleeved I had terrible gas pains so wasn't able to post but all went very well I'm 34lbs dwn since surgery and im very excited I haven't seen these number in years I thank all of yu for your inspiring stories and honestly this group is so positive

Some of you know me well as I have been around a long time... but for back story I was pretty hopeless about losing weight and especially maintaining it when I began this sleeve journey. I had "failed" with the lapband in an epic way and by the time I revised to the sleeve I was well over 300# (although down from my lifetime recorded high of 332# while banded). I was super morbidly obese and spent a lot of years there. I felt aged beyond my years and besides feeling physically miserable, I was certainly NOT an object of attention from the opposite gender. Hell, i never even had a chubby chaser interested in me.
(I did have a serious relationship, I have never been a loner, but my point is I have always been one to focus on intelligence and personality, not looks or body)
Because of my active lifestyle, I have mostly had slender friends even when I was obese. I never went out for girls night with them, never went dancing, I felt like I didn't belong in those settings. So, after losing a bunch of weight, I had plastics and am now maintaining. I social with lots of people now and feel like i fit in many places, but am still sometimes surprised at my own preconceived notions.
Currently, I am about 5# over my goal and about 25# over my lowest weight - I am 3.5 years post sleeve so this is frankly pretty typical. It can get a little discouraging as I am having a heck of a time re-losing this weight. I am fine at my current size, but i was finer thinner haha... so it is still something I want. You know how your state of mind is when your favorite jeans are too tight.... that is where i am!
Okay, now my NSV Story!
I went out to the racetrack on the 3rd for a big girls day of races and fireworks. I went with 3 very attractive ladies who are all naturally very trim. They range from tiny cute as a pixie (Which also makes her look really young) to that tall blond skinny model look (two of those, one fairly boyish looking the other more curvy - both very very attractive). Anyway, all 4 of us are unloading the cooler, doing stuff getting ready to go in. I was applying sunscreen. this really really really attractive man - probably about 40 (we are all about 50) walks by and looks right at me and smiles and says "need any help with that?". All of us freeze as it processes... he is talking to ME! What? I smiled at him as he walked away (it was only later I thought I should have said "YES") and one of the ladies said "this is going to be a good day".
I don't spend alot of time comparing myself to others, I really don't. But after a lifetime of obesity, super morbid obesity - you never expect to be the one in your group of attractive friends to get the notice.
Looks don't actually matter that much - one of the ironies i have learned in this journey, but it still felt good and my friends were all very happy for me too... That also makes me feel good that they are so pleased with my successes.

Is your weight loss history standing between you and your current success after weight loss surgery? If you’re not getting the results you want, there’s a good chance it is. In Part 1 of the series, we brought up the idea of learning from your past, not running from it. Now, we take a look at a few more ways your past might have brought you down, and what you might be able to about it.


Problem: Depending on Others
This one’s not always so obvious, but it may be keeping you from reaching your full potential in weight loss and, frankly, in life. Of course, it’s normal and healthy to depend on others for some things. Maybe you rely on your spouse to pick up the kids from school, and you depend on your parents to parents to take care of your house when you’re on vacation.
But what about the important things? What about your health? Do you take full responsibility for it? Or do you do what you did as a kid – depend on someone to make sure you had the food you needed and expect your parents or the doctor would make you better if you got sick or hurt?
You’re still living in the past if you have not taken control of your health. You are the one who needs to purchase and prepare healthy food; set aside time to work out; eat the right foods to avoid complications from surgery. Others can help, but you need to be in charge.
Problem: Looking for the Quick Fix
If you look for a quick fix, you’ll probably find one. You can lose weight quickly using any number of strategies, and you’ve probably used them all from juicing to low-carb to low-fat. The problem with quick fixes is they’re quick to break, as you’ve found out when you went off the diets and gained the weight back. After WLS, don’t look for the quick fix. Be patient, and know you’re in it for the long haul.
Looking for the quick fix can be something obvious that you recognize in yourself, but it is not always. Looking for the quick fix can be as subtle as subconsciously thinking of what and how much you eat as a temporary diet or thinking of your exercise program as something with a start and finish.
You may be subconsciously looking for the quick fix if you’re unwilling to sign up for a long-term gym membership, or to invest in a kitchen scale or bariatric surgery recipe book. If you feel these things aren’t worthwhile, think about why. Is it because you don’t honestly see yourself needing them for long because you’re not really invested long-term into weight loss surgery success?
Problem: Not Building Your Support System
Many obese people struggle with late-night eating. Even if they are able to make it through the rest of the day eating reasonably healthy, night-time binges can strike furiously. If you weren’t able to overcome them previously, it may have been because you did not build enough of a support system.
This time, don’t underestimate the power of your support system. Include people, such as friends and family, as well as alternate plans. You can set up many layers of protection against late-night overeating. Don’t store junk food at home, and don’t drive home past trigger spots like drive-through burger joints. Have two or three friends or family members whom you can call or talk to if you’re about to make a bad choice, and choose a pre-determined activity to do before eating, whether you decide to blog, sew, or take a walk. Also, have plenty of ready-to-eat healthy food around so it’s easier to grab than any junk.
Problem: Lack of Self-Confidence
Have you ever heard of a self-fulfilling prophecy? You think something will happen a certain way, so you act as though it will happen that way, and then it does.
For weight loss, that can be a bad thing if you let it. “I know my diet’s going to fail, so I’m not going to bother weighing my food.” Then, guess what – you don’t lose weight! “I knew I wouldn’t lose weight.”
But self-fulfilling prophecies can be just as positive as they can negative, especially if you have self-confidence. “I know WLS will work for me, so I’m going to hit my Protein goals and weigh my portions every meal.” When you don’t even let doubt creep in, you can be more empowered to follow the behaviors that lead to success.
Weight loss surgery can be a fantastic tool for weight loss, but it’s only as good as you make it. To make it more powerful, don’t run from your personal history. Recognize your past, identify what went wrong, and fix it. Make sure this time really is different.

You’re considering weight loss surgery, you’ve scheduled it, or you’ve already gotten it. Are you going to be successful with it?
Historically speaking, the answer is “No.” Maybe that’s not what you wanted to hear, but it’s true. Just take a look at your past. You haven´t been able to lose weight and keep it off. It you had, you wouldn’t be looking at Weight Loss Surgery.
But that’s no matter. Your past does not need to determine your future. Replace old habits and attitudes and look forward instead of back. That’s how you will be able to get the results you want instead of the disappointments you used to get.
In this first article of the two-part series, we’ll take a look at some of the problems from the past that could stand in your way. Part 2 of the series will have a few more.


Problem: Childhood Habits
No joke. It’s hard to shake off the behaviors you learned while growing up. Maybe your family traditions were something like making pancakes and sausage on Saturday mornings, ordering pizza on Wednesday nights, and watching Sunday afternoon football while eating the usual unhealthy Snacks. Maybe your “habits” were actually lack of habits – maybe you didn’t grow up walking to school or playing outdoors every day.
Do you see yourself clinging to the old traditions, whether or not purposefully? Give yourself permission to let go of the old ones, and maybe even create some new ones. You don’t need to plop down in front of the TV after dinner just because you always have. Maybe you could take a walk. You don’t need to meet your parents at a favorite Italian restaurant every week. Maybe you could meet for coffee. Or, you could meet at the Italian restaurant, but change your usual order of spaghetti and meatballs to a salad.< /p>
It’s time to stop letting your childhood dominate your current life and health. And here’s food for thought: if you’re old enough to get weight loss surgery, you’re old enough to make your own traditions.
Problem: Mistaking “Food” for “Love”
This can be one of the biggest obstacles for weight loss surgery patients because it can lead to conflict between them and their families. Maybe it’s the Jewish or Italian mother who guilts you into eating, the Asian culture that requires you to clean your plate, the Latin American family that solves problems at the dinner table, or the African American community known for soul food.
Which of these or other food-centric cultures you were raised in doesn’t matter; the point is somehow food got confused with showing love. Somehow, eating for reasons other than hunger – for celebration, comfort, courtesy, expression of love – became cultural norms.
Your personal history may be weighing you down if you are eating to make other people happy. This won’t work for you. It can stall weight loss and continue to make you feel dependent on others. Instead, make the decision now to eat for yourself – to nourish yourself, to fuel yourself, to be able to enjoy life. There are many ways to give and receive love besides eating food that is literally killing you slowly.
Problem: Devaluing Yourself
You wake up before dawn to clean the house. Then you get the rest of the family up and ready, and make, serve, and clean up from Breakfast. You drop the kids off at school on the way to work, then pick them up on your way home. You help them with homework, make and eat dinner, and put the kids to bed. After a few minutes with your spouse, you hit the sack yourself. The day is over, and you haven’t had one second to yourself.
Sound familiar? If this – or something like it – has been your life for years, you’re setting yourself up for weight loss underachievement because you’re undervaluing yourself. Where’s the you time in this day? You deserve it, and it's up’to you to take it. It’s not something you should feel guilty about, but if you do, consider this: doing your best for yourself puts you in the position to do your best for others, too.
Problem: Hanging with the Wrong People
It’s true. The people you hang out with affect your weight just as much as your genes do. If your friends are obese, they may be setting you up for much bigger struggle than necessary against obesity. That’s because you are likely to make the same choices they make. You sit on the couch with them and order unhealthy dishes with them. In contrast, skinny friends may influence you to eat healthier and be more active.
If you notice your friends dragging you down, feel free to say something. You can politely ask to get together to shoot hoops instead of drink beer. Catch up at the park or over coffee, not over nachos. Collect and test healthy recipes instead of decadent Desserts. Changing those age-old habits may not be that hard.
If your friends refuse to change their activities and you still want to spend time with them, you can. Just be aware of how their choices can affect yours, and make sure it doesn’t happen.
Do any of the above sound familiar? If they do, think about how you can avoid making the same mistakes this time around. Some of the smallest changes in attitudes can lead to big changes in results. Stay tuned for Part 2 of the series for more!

I have zero regrets. Things may not have always been perfect, and I've made a lot of mistakes along the way, but with every mistake came knowledge. I've learned so much during this journey about myself, my body, and about health and nutrition in general. <3

It’s summertime again! Which means hot sun, cold drinks, and trips to the beach, the pool, and to the lake (camping, anyone?). Summertime is a great opportunity to get back on track with protein-rich meals that will help you beat the heat!


It’s summertime again! Which means hot sun, cold drinks, and trips to the beach, the pool, and to the lake (camping, anyone?). Summertime is a great opportunity to get back on track with protein-rich meals that will help you beat the heat!
Grill Baby!
Grilling is one of the best ways to cook meats and vegetables in the summer - it won’t heat your house and you can be creative with marinades! We love to marinade chicken in a simple mixture of 1/4 C olive oil, 1/4 C lemon juice, 1 T garlic, and 1/2 C Water. Steak gets a bath in 1/4 C soy sauce, 1/4 C Worcestershire sauce, and 1 T garlic. Pork and fish can get a similar treatment as chicken, as can vegetables. You can also use store bought marinades and salad dressings to add bold flavor. Be sure to watch for added sugars and salt, though! A great tip for grilling - for fish and vegetables, invest in a grill basket. It will keep your food from falling through the grates of the grill!
Meat Salads
Meat salads are absolutely fabulous in the summer. tuna and chicken are super popular, but you can also use salmon (remove the bones if using canned), mixed seafoods, and shrimp! A great cold shrimp salad that is full of flavor, Protein, and good fats is shrimp, avocado, and red onion in a summery lemon vinaigrette. You can find the recipe here! You can also play with flavorings, adding herbs, different sauces, and Condiments to your meat salad:
Southwest Tuna Salad
1 T Greek Yogurt
1 T salsa
1 can chunk light tuna, packed in water, drained
chopped onion to taste
2 T black Beans (optional), rinsed and drained
Combine yogurt and salsa in a bowl. Add onion and stir. Allow to sit for 2-5 minutes to marinate onion. Add beans (if using) and tuna and gently stir. Serve chilled.
Speaking Of Salads ...
Another great salad option is a salad-in-a-jar. These are all the rage on Pinterest and Facebook, and are as customizable as you’d want. Just layer your salad with dressing on the bottom, followed by any chopped veggies such as tomatoes or onions, then whatever meat you’re using, followed by cheese, then your salad greens. The formula we use is (in a 1 pint jar):
1 T dressing
2 T chopped veggies
2-3 oz cooked meat
1/2-1 oz shredded or crumbled cheese
Salad greens packed into the top of the jar.
Don’t have a jar? No worries, just throw your stuff in a bowl and give it a toss! Pre-chopped veggies can be stored in an air-tight container for a few days, so you can still do prep work earlier in the week.
Soup? In SUMMER???
Yes! You can even do Soup in summer! Light broth-based Soups and cold veggie soups can help you stay hydrated in the heat. A super easy throw-together light soup I love is:
(About 4 bariatric servings of 1/2 C)
1 C shredded chicken
1 box chicken broth or stock
1/4 C frozen corn (optional)
1 chopped zucchini
You LITERALLY throw it all into a pot, bring it to a boil, cook it for 10-15 minutes and you’re done! Soup eating tip - if you have the gastric band or the RnY it may be helpful to drink the broth first then eat the solids.
Sip Sip Sip!
Yes, keeping those fluids up is STILL important. Even more so during the summer! Water is best for hydration, of course, but sometimes you want something a little different. Try making your own fruit-infused water or tea! There are some great infuser bottles and pitchers on the market right now, or you can just muddle (shmoosh a bit) the fruit in the bottom of your glass or pitcher and pour your liquid right over it. This is also a great way to use up that leftover fruit you might have sitting in your fridge!
Summer is all about staying cool, calm and collected - all the while keeping our nutrition and hydration going! You can do it! Share your ideas below in the comments section!

It’s summertime again! Which means hot sun, cold drinks, and trips to the beach, the pool, and to the lake (camping, anyone?). Summertime is a great opportunity to get back on track with protein-rich meals that will help you beat the heat!


It’s summertime again! Which means hot sun, cold drinks, and trips to the beach, the pool, and to the lake (camping, anyone?). Summertime is a great opportunity to get back on track with protein-rich meals that will help you beat the heat!
Grill Baby!
Grilling is one of the best ways to cook meats and vegetables in the summer - it won’t heat your house and you can be creative with marinades! We love to marinade chicken in a simple mixture of 1/4 C olive oil, 1/4 C lemon juice, 1 T garlic, and 1/2 C Water. Steak gets a bath in 1/4 C soy sauce, 1/4 C Worcestershire sauce, and 1 T garlic. Pork and fish can get a similar treatment as chicken, as can vegetables. You can also use store bought marinades and salad dressings to add bold flavor. Be sure to watch for added sugars and salt, though! A great tip for grilling - for fish and vegetables, invest in a grill basket. It will keep your food from falling through the grates of the grill!
Meat Salads
Meat salads are absolutely fabulous in the summer. tuna and chicken are super popular, but you can also use salmon (remove the bones if using canned), mixed seafoods, and shrimp! A great cold shrimp salad that is full of flavor, Protein, and good fats is shrimp, avocado, and red onion in a summery lemon vinaigrette. You can find the recipe here! You can also play with flavorings, adding herbs, different sauces, and Condiments to your meat salad:
Southwest Tuna Salad
1 T Greek Yogurt
1 T salsa
1 can chunk light tuna, packed in water, drained
chopped onion to taste
2 T black Beans (optional), rinsed and drained
Combine yogurt and salsa in a bowl. Add onion and stir. Allow to sit for 2-5 minutes to marinate onion. Add beans (if using) and tuna and gently stir. Serve chilled.
Speaking Of Salads ...
Another great salad option is a salad-in-a-jar. These are all the rage on Pinterest and Facebook, and are as customizable as you’d want. Just layer your salad with dressing on the bottom, followed by any chopped veggies such as tomatoes or onions, then whatever meat you’re using, followed by cheese, then your salad greens. The formula we use is (in a 1 pint jar):
1 T dressing
2 T chopped veggies
2-3 oz cooked meat
1/2-1 oz shredded or crumbled cheese
Salad greens packed into the top of the jar.
Don’t have a jar? No worries, just throw your stuff in a bowl and give it a toss! Pre-chopped veggies can be stored in an air-tight container for a few days, so you can still do prep work earlier in the week.
Soup? In SUMMER???
Yes! You can even do Soup in summer! Light broth-based Soups and cold veggie soups can help you stay hydrated in the heat. A super easy throw-together light soup I love is:
(About 4 bariatric servings of 1/2 C)
1 C shredded chicken
1 box chicken broth or stock
1/4 C frozen corn (optional)
1 chopped zucchini
You LITERALLY throw it all into a pot, bring it to a boil, cook it for 10-15 minutes and you’re done! Soup eating tip - if you have the gastric band or the RnY it may be helpful to drink the broth first then eat the solids.
Sip Sip Sip!
Yes, keeping those fluids up is STILL important. Even more so during the summer! Water is best for hydration, of course, but sometimes you want something a little different. Try making your own fruit-infused water or tea! There are some great infuser bottles and pitchers on the market right now, or you can just muddle (shmoosh a bit) the fruit in the bottom of your glass or pitcher and pour your liquid right over it. This is also a great way to use up that leftover fruit you might have sitting in your fridge!
Summer is all about staying cool, calm and collected - all the while keeping our nutrition and hydration going! You can do it! Share your ideas below in the comments section!

It’s summertime again! Which means hot sun, cold drinks, and trips to the beach, the pool, and to the lake (camping, anyone?). Summertime is a great opportunity to get back on track with protein-rich meals that will help you beat the heat!


It’s summertime again! Which means hot sun, cold drinks, and trips to the beach, the pool, and to the lake (camping, anyone?). Summertime is a great opportunity to get back on track with protein-rich meals that will help you beat the heat!
Grill Baby!
Grilling is one of the best ways to cook meats and vegetables in the summer - it won’t heat your house and you can be creative with marinades! We love to marinade chicken in a simple mixture of 1/4 C olive oil, 1/4 C lemon juice, 1 T garlic, and 1/2 C Water. Steak gets a bath in 1/4 C soy sauce, 1/4 C Worcestershire sauce, and 1 T garlic. Pork and fish can get a similar treatment as chicken, as can vegetables. You can also use store bought marinades and salad dressings to add bold flavor. Be sure to watch for added sugars and salt, though! A great tip for grilling - for fish and vegetables, invest in a grill basket. It will keep your food from falling through the grates of the grill!
Meat Salads
Meat salads are absolutely fabulous in the summer. tuna and chicken are super popular, but you can also use salmon (remove the bones if using canned), mixed seafoods, and shrimp! A great cold shrimp salad that is full of flavor, Protein, and good fats is shrimp, avocado, and red onion in a summery lemon vinaigrette. You can find the recipe here! You can also play with flavorings, adding herbs, different sauces, and Condiments to your meat salad:
Southwest Tuna Salad
1 T Greek Yogurt
1 T salsa
1 can chunk light tuna, packed in water, drained
chopped onion to taste
2 T black Beans (optional), rinsed and drained
Combine yogurt and salsa in a bowl. Add onion and stir. Allow to sit for 2-5 minutes to marinate onion. Add beans (if using) and tuna and gently stir. Serve chilled.
Speaking Of Salads ...
Another great salad option is a salad-in-a-jar. These are all the rage on Pinterest and Facebook, and are as customizable as you’d want. Just layer your salad with dressing on the bottom, followed by any chopped veggies such as tomatoes or onions, then whatever meat you’re using, followed by cheese, then your salad greens. The formula we use is (in a 1 pint jar):
1 T dressing
2 T chopped veggies
2-3 oz cooked meat
1/2-1 oz shredded or crumbled cheese
Salad greens packed into the top of the jar.
Don’t have a jar? No worries, just throw your stuff in a bowl and give it a toss! Pre-chopped veggies can be stored in an air-tight container for a few days, so you can still do prep work earlier in the week.
Soup? In SUMMER???
Yes! You can even do Soup in summer! Light broth-based Soups and cold veggie soups can help you stay hydrated in the heat. A super easy throw-together light soup I love is:
(About 4 bariatric servings of 1/2 C)
1 C shredded chicken
1 box chicken broth or stock
1/4 C frozen corn (optional)
1 chopped zucchini
You LITERALLY throw it all into a pot, bring it to a boil, cook it for 10-15 minutes and you’re done! Soup eating tip - if you have the gastric band or the RnY it may be helpful to drink the broth first then eat the solids.
Sip Sip Sip!
Yes, keeping those fluids up is STILL important. Even more so during the summer! Water is best for hydration, of course, but sometimes you want something a little different. Try making your own fruit-infused water or tea! There are some great infuser bottles and pitchers on the market right now, or you can just muddle (shmoosh a bit) the fruit in the bottom of your glass or pitcher and pour your liquid right over it. This is also a great way to use up that leftover fruit you might have sitting in your fridge!
Summer is all about staying cool, calm and collected - all the while keeping our nutrition and hydration going! You can do it! Share your ideas below in the comments section!

Oh that sounds fantastic! We're actually going to be making gazpacho on the show! I will have to have some Greek yogurt on hand for that!!