7 Bites_Jen

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


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

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

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

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

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

LOVE IT! I absolutely LOVE my vacuum sealer. It's a life saver!

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


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

Snacks can contribute vital nutrients after bariatric surgery, keep you from overeating at mealtimes and keep blood glucose levels and mood stable. On the other hand snacktime may be an opportunity for poor nutritional choices, loss of control and the start of a grazing style of eating or multiple snacks in place of meals. So what to do?


It would seem to make sense that the less you eat the more weight you lose, but there is a limit to that effect. Research shows that no additional weight is lost when calorie intake drops below 800 Calories per day. If there’s no benefit why do it? food is enjoyable, so enjoy as much as is reasonable. With most surgeries, it is impossible to consume the volume represented by 800 Cals of healthy foods in only 3 meals in the early days. As time goes by, volume tolerance increases but this is likely caused by the nutritional and recreational drive to eat, resulting in larger volumes being consumed and stomachs effectively stretching.
To me, this suggests that you can afford to eat 800 Calories but only if the volume never exceeds 1 cup.
I recommend planning for a mid morning, mid afternoon and supper snack from the list of vital snacks. The vital snacks contain nutrients that are critical for those on a very low calorie intake and include fruit, dairy, nut and vegetable based snacks in approximately 100 Calorie portions.
What’s your favorite fruit, dairy, nut or vegetable based snack?

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


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

This is a great recipe that involves NO cooking and some pre-prepped help!
PS If you want it hot rather than cold, it's easy to toss into a pan or a microwave

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


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

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

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

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

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

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


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

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

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

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

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

This is a great recipe that involves NO cooking and some pre-prepped help!
PS If you want it hot rather than cold, it's easy to toss into a pan or a microwave

LOVE IT! I absolutely LOVE my vacuum sealer. It's a life saver!

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


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

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

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

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

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

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


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

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

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

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

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

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


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

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

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

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

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

A well-stocked kitchen doesn’t just have food. It has all kinds of utensils and pots so you can cook and other aids. Beyond the knives, pans, and measuring cups that you’ll fine in any kitchen, some extra gadgets and gizmos can help you cook for one and stay on your weight loss diet. Here are a few of our top picks.


Kitchen Scale
This is a must-have for any bariatric surgery patient. If you do not have one, go get one. A kitchen scale is even more important when you are cooking for one. Your kitchen scale can be especially helpful for measuring out smaller portions of larger recipes or of store-bought, prepackaged food.
If you know the nutritional information of the entire recipe and know what portion you want for a single serving, start by weighing the entire recipe. Then remove it from the scale and weigh out the portion you need. For example, if your recipe weighs 1,000 grams and has 2,000 calories, and you know you need 200 calories, you know you need 1/10 of the recipe. So, you can measure out 100 grams (1/10 of the recipe) on your scale.
Containers with Lids
Having enough containers can make all the difference. It’s easy to get motivated to make multi-serving healthy recipes when you know where you’re going to store what you do not eat immediately. Divide your weekend recipes into portions of 2 to 3 servings and store each portion in a container in the freezer. Then you can defrost what you need for a meal, plus have another serving or two to eat the next day.
Have ample sets of small containers on hand so you can take your food with you. You can take salads in the larger containers. The bulk of your containers can be medium-sized and just right for cut fruit, raw veggies, deli slices, cooked chicken, and leftovers. Use tiny containers for Condiments like Peanut Butter, hummus and light Salad Dressing. Make sure the lids are tight-fitting so you can take your food with you without spilling.
Additional Help for Carrying Food
You may need to transport your food frequently and weight loss surgery. You’ll probably be taking your own lunch to work instead of going out to eat, and you should always have enough healthy Snacks on hand to prevent yourself from grabbing junk food out of desperation.
An insulated lunch bag is one convenience. It is also helpful to have foil, plastic wrap, and sandwich baggies on hand so you can always pack up what you need at the last minute. They are not as environmentally friendly as reusable containers, but they can save your diet.
A Vacuum Sealer
You’ve probably seen television infomercials talking about the benefits of vacuum sealers. Sellers promise all sorts of benefits, and many weight loss surgery patients find that these are more than empty promises.
Save money by buying in bulk or in family packs, or by purchasing extra amounts of fresh foods while they are on sale, and storing them until you use them.
Prevent waste. Vacuum sealers claim to keep food fresher for several times longer in the freezer than using a container or plastic bag to store food. They also prevent freezer burn.
Eat healthier. You know that if something healthy is available, you’ll eat it. If not, you won’t. Sealing your food up in vacuum packages helps you make sure a healthy foundation for a meal is always available.

You can vacuum seal almost anything, from fish, meats, and poultry to fruits and vegetables to cheese and baked goods, like muffins and pancakes. You can reheat your food in the microwave or simmering Water. Make sure you have always have plastic bags on hand to seal your food.
Pots and Pans
If time is one of your biggest limitations, a slow cooker can help you out. You can make all kinds of chili, stews, casseroles, and other main courses that are high-protein and rich in vegetables. Because you can often use bouillon or broth to keep the dish moist, slow cooking can also be low-fat. When you get home to the hot meal, serve yourself what you want to eat and freeze the rest.
A muffin tin may become a surprising new essential. A six-muffin tin can fit into most toaster ovens, making them nice and convenient, while a 12-muffin tin can get you more muffins and let you make bigger recipes. Another likely necessity is a frying pan for making omelets and scrambled eggs. You can buy a small one to make Portion Control easier.
Blender
This is especially critical when you are in the pureed foods stage after weight loss surgery. A blender can come in handy at other times, too, especially if you depend on shakes to meet your Protein requirements or get in a quick meal with fresh fruits and vegetables.
Choose a blender that is easy to use and clean. If you have a huge food blender that you dread using because it involves lifting the heavy thing down from a shelf and endless washing up afterwards, you might want to invest in another blender. A hand blender is one option. You can also look at shake-making blenders like a Nutri-Bullet.
You’re on Your Way!
Don’t let your efforts to go waste as you read up on cooking for your weight loss surgery diet and discover new tips and recipes. Gather resources to help you. Collect your favorite links from the BariatricPal forums and from blogs and other helpful weight loss surgery sites so you can easily go back to them when you want to. Bookmark or print when you run across new recipes, and take careful notes when you make one you like.
Don’t forget to read the earlier parts of this series on cooking for one. Also, check out the BariatricPal conversation on cooking for one! Get a few tried-and-true tips, and share your own discoveries. There are some pretty great ideas floating around!

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


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

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

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

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

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

This is a great article.
I think each person has to determine (HONESTLY!) what works best for them.
There are folks for whom snacking will just lead to grazing and it is best for them not to go down that road..
For others, snacking is great as it helps them get the appropriate Protein and calories.
What I really like about this article is that it gives the reader tools to determine what is indeed best for them. Good Job!

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


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

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

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

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

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

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


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

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

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

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

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

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


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

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!

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!

Oh, girl, I'm close to two years and there are times that I'm a burping machine!! LOL

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!

@7 Bites_Jen, great article! Thanks for taking the time to pull it together.