samuelsmom

I will be at 8 years in November. I never made it to goal but that was ok. Had over a 100lb loss. It started to creep slowly back on- about 10 pounds a year or so. I started to watch more last year and am back to the lowest post-surgical weight so I am very happy with that. I may try for another 25 pounds or so. I haven't decided yet :).

Clearly I need remediation. When I saw "soul-mates" I thought of
Peanut Butter and Jelly
Apple pie and Ice cream
and my personal favorite:
Premium vanilla ice cream and chocolate syrup!

Good tips. I would add:
1) Remember that this is a Marathon not a Sprint. Keep working and the results will come with time.
2) Eat healthy foods you enjoy. Eating foods you don't like is a set-up for failure. I personally hope to never see cottage cheese again!

I had a career that kept me away from my home, and my kitchen, 45-60-hours per week. I did not want to cook after a long day, but I wanted to serve a nice meal to my family. However, I learned to develop fast and simple recipes -- typically 5 ingredients that can be prepared in under 30-minutes.


Our food is killing us. Today's families are fat and diseased from a diet of processed foods, and our children will be the first generation to live shorter lives than their parents. Time is of the essence: We must change course right now. It’s time to start eating real food and stop eating ‘frankenfood.’ This is not just another fad diet. It’s about saving lives.
Gastric bypass weight-loss surgery was my wake-up call in 2003 to reverse my personal obesity epidemic and diabetes and hypertension — the death triad as I now call it (read my story). To borrow a phrase, I was sick, fat, and nearly dead in my 30s, a processed food junkie on ~10 prescription medications. Without bariatric surgery and lifestyle changes I would not be alive today. I would have missed out on my grandchildren. That’s a very sobering and humbling thought. Instead, I cheated death, I surely did, thank you, G-d.
The problem underlying these health conditions is the modern American diet heavily-laden with grains, refined sugars, unhealthy fats, and toxic food additives. Obesity is even harder to treat than the diseases/health conditions it causes. The low treatment success rate associated with obesity is likely because people need to commit to changing patterns deeply woven into social fabric, food and beverage commerce patterns, personal eating habits, and sedentary lifestyle. And if you think the bariatric surgery is an easy pass to skinny, then I’m here to tell you that it isn’t.
My approach is one of replacing grains, refined sugars, and unhealthy fats with fresh, local and seasonal food that is chemical-free, sustainable, and nutrient-dense. That was a complete turnaround for me. I had a career that kept me away from my home, and my kitchen, 45-60-hours per week. I did not want to cook after a long day, but I wanted to serve a nice meal to my family. So I relied on processed foods, aka frankenfood, like frozen stuffed chicken cordon blue, frozen broccoli in cheese sauce, and a white rice pilaf from a box.
However I learned to develop fast and simple recipes -- typically 5-ingredients that could be prepared in about 30-minutes. The food industry is very deceiving in their marketing. They craftily paint a picture of health and convenience for us, labelling processed food products as “healthy” or “all natural” and use words like wholesome goodness, when these claims in reality are not backed by truth. There are no regulations or standards that define “healthy” so just because something is labelled healthy doesn’t mean that it is. And generally-speaking, if a food was “all natural” it would not be packaged in a box with an ingredients label.
The food industry also has somehow convinced us that it takes too long to cook a meal from scratch. I know, I used to believe that lie! It’s really not much trouble to grill a chicken breast and some vegetables and serve it with a salad. In fact, in the amount of time it took me to serve up a dinner of processed foods, I was able to serve up a much tastier and far healthier meal of real food to my family — and the rewards are tremendous.
Dinner in my house typically is a grilled or roasted protein with fresh grilled or roasted vegetables and a salad. Sometimes I’ll make a stir-fry served over quinoa, or a homemade soup, or crockpot chili. These are all examples of how I make real food real simple in my home, and anyone can learn to cook like this. By the way, this is the way my daughter cooks for her family, too, as cooking skills whether good or bad are passed down from generation to generation. What cooking skills are you teaching your children?
I use some minimally-processed foods. I try to avoid at all costs those foods with any chemical ingredients, or ingredients list that contains more than 5 items. And I never bring any processed foods desserts into my home, such as boxed cake mixes, frozen donuts, brownies from the supermarket bakery aisle. If I want dessert then I have to make it from scratch and that’s fairly involved. Because it’s so much work I won’t make dessert every day; heck I won’t even make it once a month! You won’t, either.
Living larger than ever,
My Bariatric Life
www.mybariatriclife.org

Good tips. I would add:
1) Remember that this is a Marathon not a Sprint. Keep working and the results will come with time.
2) Eat healthy foods you enjoy. Eating foods you don't like is a set-up for failure. I personally hope to never see cottage cheese again!

Recovery from Obesity is a choice and, while your Recovery is unique, the ingredients in the Recipe for Recovery are not. What that means is, you determine what matters most in your life and then choose HOW to use the ingredients (Awareness, Acceptance, Commitment, Attitude, Accountability, and Effort) to live fully.
Before we get much further, let’s explain what we mean by “Recovery from Obesity.”


Is Recovery from Obesity…
…being skinny? No.
.,..a number on the scale? No.
…being cured and never having to worry about weight again? No.
Is Recovery improved health and quality of life? Yes.
Recovery from Obesity is learning to live life on life’s terms by making the next wise choice one day at a time. Recovery from Obesity is following the Recipe for Recovery to live FULLY and become your healthiest physical, mental, emotional and spiritual self. You choose HOW to use the ingredients in the Recipe for Recovery to create your own healthy life! Recovery is a mindset, so it’s up to you to come to terms with the good, the bad and the ugly!
THE POST-OP: My Recovery journey began when I lost weight (the good), but stalled when I came face-to-face with the realities of the disease of obesity and my compulsive overeating (the bad and the ugly). I wanted to be cured of obesity and hoped surgery would do the trick. I wanted to be “normal” and didn’t want to worry about gaining weight again. I quickly learned that there is no such thing as “normal” and had to decide whether I wanted to spend my life worrying about gaining weight, or managing my obesity. The choice was mine, and I chose Recovery, starting with AWARENESS of my disease. Since then, I have had to ACCEPT some difficult realities.
Here are a few of the things I’ve learned to ACCEPT about myself:
I ACCEPT that I do not have an “OFF” switch around certain foods. Once I start, I won’t stop until I am sick or run out of food. Therefore, I ACCEPT that those foods are off limits for me. Period.
I ACCEPT that I have shrinkles on my belly, butt and legs. Needless to say, I choose not to wear a bikini.
I ACCEPT that I cannot take anti-inflammatory meds (NSAIDs) to treat my joint pain because I had weight loss surgery and am prone to ulcers.
I ACCEPT that I am susceptible to anemia and vitamin deficiency and must be vigilant about taking my iron and supplements.
I ACCEPT that I don’t like to workout, but I know I have to if I want to be healthy.

That’s the short list of stuff I had to come to terms with (ACCEPT) if I wanted what I said I wanted in my life – to live fully, free from the unhealthy obsession with food and weight. Of course, these are just “physical” things. Doc, what about the mental and emotional realities in Recovery?
THE DOC: As Cari very often says, obesity is “all about the food but is not about the food.” Clearly, food is part of the problem when one is obese, and yet, obesity is so much more than just the food. For example, some people are “emotional eaters,” turning to food when they are upset, angry, bored, worried, etc. They eat in response to feelings. In this case, it’s not really about the food. Learning to deal with emotions in healthy ways is the issue!
If you are an emotional eater, then choose to ACCEPT the following:
ACCEPT that food is an unhealthy way to cope with feelings.
ACCEPT that you may need to learn about healthy coping skills via reading books and articles or, you may need to attend therapy.
ACCEPT that there may be unresolved issues related to the learned behavior of turning to food as a coping skill and ACCEPT that in order to live fully in Recovery from Obesity you will need to address those underlying issues.

Relationships often change after a person loses a significant amount of weight. It can be difficult for both people in a relationship to deal with their thoughts and feelings related to the changes that seem to be brought about by weight loss. If you are struggling with relationships after losing weight, whether they are marital, friendship or family relationships:
ACCEPT that changes in relationships are common after weight loss.
ACCEPT that the changes need to be addressed openly and directly, that feelings need to be acknowledged and discussed, and that wants and needs change for people.
ACCEPT that sometimes people need help from a professional to get through periods of significant change in relationships.

“Self” often changes after weight loss surgery… self-esteem, self-image, and self-efficacy. Along with the changes in “self”:
ACCEPT that these changes can affect one in positive ways and in potentially unhealthy ways.
ACCEPT that others may accept or reject the changes, may celebrate or dismiss the changes, may change with your or may choose not to change.
ACCEPT that you may feel uncomfortable with the changes as your body and mind adjust to them.

People sometimes report being disillusioned about not being “happy” after losing weight, which they expected they would be. If this is the case for you:
ACCEPT that “happiness” is an inside job and not based solely on your weight, size, appearance.
ACCEPT that there are other aspects of yourself to explore including your personality traits, your talents, your interests, your behavior toward self and others.
ACCEPT that “happiness” is closely related to your thoughts, then examine your thought patterns and ACCEPT that only YOU can choose if they will be positive or not!

Obviously, we could write for days about how ACCEPTANCE of the “good, the bad and the ugly” is a necessary part of Recovery from Obesity. What do you need to ACCEPT in order to move closer to obtaining those things related to obesity that are the most meaningful to you? What do you need to ACCEPT that is directly about the food and what do you need to ACCEPT that is not directly related to food, but does affect your eating and exercise habits?
Stick with the winners, get outside help when you need to, stay open-minded, use the ingredients of the Recipe for Recovery to live the healthy life you want…AND, be sure to join us daily on our Facebook page for ongoing motivation, education and inspiration. You can’t do this alone, and no one can do it for you!

Nutritional deficiencies are a major concern after weight loss surgery.
You eat less food, so you eat fewer nutrients.
Sleeve and bypass patients absorb fewer nutrients.
You eat less fat, which makes it harder to absorb fat-soluble nutrients like vitamin A.

Some bariatric surgery patients take one or two multivitamins, plus an entire barrage of high-dose vitamin and mineral supplements. Others barely take any supplements. Which should you be taking? How do you even know whether you need a supplement? Can you prevent deficiencies just by eating a better diet?


VITAMIN A – Vision, immunity, and healthy red blood cells
Risk for Deficiency
Nutrient malabsorption procedures: Roux-en-Y gastric bypass, gastric sleeve, BPD-DS
Very low-fat diet

Food Sources
Orange fruits (mango, cantaloupe)
Orange vegetables (carrots, sweet potatoes,
Green vegetables (kale, spinach)
Liver

Deficiency Information
Blood test: serum retinol (vitamin A)
Consequences of deficiency: impaired vision; changes in iron metabolism

Supplement Notes
High doses can be toxic – take only if your doctor prescribes them.

VITAMIN D – Calcium metabolism and bone health, affects immune function and heart health
Risk for Deficiency
Nutrient malabsorption procedures: Roux-en-Y gastric bypass, gastric sleeve, BPD-DS
Very low-fat diet
Little skin exposure to sun, live in northern climate, or older age

Food Sources
Fatty fish (salmon, herring, mackerel)
Fortified milk
Egg yolks (if you are a bariatric surgery patient, you might mostly be eating egg whites)
Some fortified cereals

Deficiency Information
Blood test: 25-hydroxyvitamin D
Consequences of deficiency: osteoporosis (low bone mineral density and higher risk for fractures); possible higher risk for heart disease

Supplement Notes
High doses can be toxic – take only if your doctor prescribes them.
Need for supplementation is very common.

VITAMIN B12 – Healthy red blood cells, homocysteine metabolism (important in heart health)
Risk for Deficiency
WLS that reduces nutrient absorption: gastric bypass, gastric sleeve, BPD-DS.
Plant-based diet.
Heavy bleeding: e.g., complication after WLS)
Older age

Food Sources
Animal-based foods: meat, fish, poultry, dairy products, eggs
Some fortified cereals

Deficiency Information
Blood test: vitamin B12
Blood test: CBC (complete blood count)
Consequences of deficiency: risk of heart disease; megaloblastic anemia; permanent neurological damage; osteoporosis; depression

Supplement Notes
High doses not likely to be toxic.
Supplements may be necessary if you are on antacids such as proton pump inhibitors

FOLIC ACID – Healthy red blood cells, homocysteine metabolism (important in heart health), prevention of neural tube defects (for pregnant women)
Risk for Deficiency
Nutrient malabsorption procedures: Roux-en-Y gastric bypass, gastric sleeve, BPD-DS
Low dietary intake – especially when grain intake is low after weight loss surgery

Food Sources
Fortified grains (most grains in the U.S.): including spaghetti, bread, cereal
Lentils
Asparagus
Orange juice
Spinach
Lima beans

Deficiency Information
Blood test: serum folate
Blood test: homocysteine
Consequences of deficiency: cognitive dysfunction; neural tube defects; megaloblastic anemia

Supplement Notes
High doses can hide vitamin B12 deficiencies.

CALCIUM – Bone health, muscle function
Risk for Deficiency
Nutrient malabsorption procedures: Roux-en-Y, gastric bypass, BPD-DS
Diet low in dairy products – either because of lactose intolerance or other reasons (such as avoiding milk because of the calories).

Food Sources
Dairy products: milk, cheese, yogurt (choose fat-free)
Fortified milk substitutes (almond milk, soy milk)
Fortified orange juice
Canned bony fish (salmon, sardines)
Green leafy vegetables (absorption is poor)
Some fortified cereals
Tofu

Deficiency Information
Blood test: calcium levels – note: this is not a good test for adequate calcium! You can have normal test results and still not have enough calcium in your diet!
Dietary intake analysis: see if you get at least 1,200 to 1,500 milligrams per day from your diet.
Rough estimate of dietary intake: at least 4 servings of high-calcium foods each day
Consequences of deficiency: decreased bone mineral density (osteoporosis and higher risk for bone fractures)

Supplement Notes
Taking too much calcium can cause kidney stones and be bad for the heart.
Ask your doctor how much calcium you should take in a multivitamin and as a calcium (or calcium and vitamin D or calcium and magnesium) supplement.
Don’t take your calcium supplement at the same time as iron because you will interfere with absorption

IRON – Healthy red blood cells, energy and other metabolism
Risk for Deficiency
Nutrient malabsorption procedures: Roux-en-Y, gastric bypass, BPD-DS
Vegetarian or vegan (plant-based) diet
Adolescents and women of child-bearing age.
Individuals with excessive bleeding (such as with a post-op complication)

Food Sources
Fortified grains (most grains in the U.S.): including spaghetti, bread, cereal
Meat, seafood, and poultry (animal-based sources have a more absorbable form of iron)
Beans and lentils
Green vegetables, such as spinach, kale, broccoli
Potatoes
Raisins
Deficiency Information
Blood test: serum iron/Fe
Blood test: ferritin
Blood test: total iron binding capacity (TIBC) (high value means low iron status)
Blood test: hemoglobin and hematocrit

Supplement Notes
Iron supplements can be toxic even if your dose is not that high. Don’t take them unless your doctor prescribes them.
That includes iron in multivitamins.
Don’t take iron supplements at the together with calcium supplements.
Try to take supplements with vitamin C (in food or as a supplement) to increase absorption.

THE OTHERS
The above deficiencies are most common among weight loss surgery patients, but other deficiencies are possible. You are at risk because of your low food intake as you restrict calories. Malabsorptive procedures, such as gastric bypass and gastric sleeve, also put you at risk. Ask your doctor if you are concerned about any of the following vitamins and minerals. Often, a simple blood test or even a run-through of your daily diet can help you figure out if you need an additional supplement over your daily multivitamin and mineral supplement.
B vitamins: B1 (thiamin), B2 (riboflavin), B3 (niacin)
Vitamin C
Vitamin K
Magnesium
Zinc

The Bottom Line
Nutritional deficiencies are a big risk after weight loss surgery, but they depend on a few different factors.
Type of weight loss surgery – sleeve and bypass patients are more prone to nutrient deficiencies than lap-band patients.
Your diet – eat protein first and choose nutritious foods to lower your risk of deficiencies.
Genetics and other uncontrollable factors – women are more likely to need iron supplements, for example, than men.

Megadoses of vitamin and minerals can be toxic, so don’t prescribe them for yourself. Instead, contact your surgeon or regular doctor. Simple tests can often let you know your nutrient status so you can know which nutrients to supplement.

The main thing we are lacking here is a comparison of weight maintenance 5+ years out. That's the info that actually MATTERS. And I love how he lists the costs and risks of WLS as arguments against it and then advocates orthopedic surgery! The mortality rate for Gastric Sleeve is lower than the mortality rate for knee replacement.
Still everyone can lose weight in a million different ways, so comparing weight loss between WLS and Biggest Loser's extreme exercise plan is completely meaningless. What we really need to know is what the maintenance stats are.

Love it, hate it or ignore it completely, the “Biggest Loser” on NBC is one of America’s favorite shows. Millions of viewers tune in each week to watch contestants weigh in as they shed pounds during this inspirational weight loss competition. If you are a bariatric surgery patient or candidate, however, this inspirational show can be bittersweet.


You root for each contestant because you understand their fight against obesity. But if you have been a long-time viewer, you may also cringe regularly. That’s because of the show’s history of devaluing weight loss surgery as a legitimate weight loss aid. More than once, Biggest Loser trainers and the head doctor, Dr. Robert Huizenga, have stated Biggest Loser methods is a better way to lose weight than surgery, which they imply is dangerous and an inappropriate solution in all cases.
New Study: Biggest Loser versus Bariatric Surgery
Are these obesity experts right to discourage weight loss surgery in the national spotlight? Or should they acknowledge bariatric surgery as a possibly beneficial weight loss approach? A lot of us would love to know more about the weight loss program on the Biggest Loser competition and how its results are compared to weight loss surgery.
Now, we can. Dr. Huizenga has published a study comparing Biggest Loser to weight loss surgery – in particular, gastric bypass. It answers a lot of questions…and raises a lot, too! Here are the basics of the study.
The Study Groups
The study compared 13 contestants on the Biggest Loser to 13 roux-en-Y gastric bypass patients. The weight loss surgery patients followed their surgeon’s standard program, including the weight loss surgery diet and any required post-surgery follow-up care and support.
Biggest Loser contestants were on the Biggest Loser Ranch until week 13 or until they got voted off and were at home until the finale. While on the ranch, they exercised for 90 minutes 6 days a week under supervision and were encouraged to exercise up to three additional hours each day on their own. Their diet included lean protein, fruits, and vegetables, and limited sugars, fats, and processed grains.
The Results
By seven months, or the time between the start of the Biggest Loser season and the show’s finale, Biggest Loser contestants were ahead of bariatric surgery patients. The average Biggest Loser weight loss was 108 pounds while weight loss surgery patients averaged a loss of 78 pounds. By the end of the year, weight loss surgery patients got to an average loss of 89 pounds.
In addition, Biggest Loser contestants lost less muscle and more body fat. However, they also had a lower resting metabolism – that is, they burned fewer calories per day than the weight loss surgery patients. That means they are more likely to put the weight back on.
These are the key findings.
Biggest Loser contestants lost more weight at 7 months, but the gap narrowed by 12 months.
Biggest Loser contestants lost more body fat.
Weight loss surgery patients had a higher metabolism.
Weight loss surgery patients had lower levels of leptin, a hormone related to hunger.

Dr. Huizenga’s Conclusions…Leading to More Unanswered Questions?
Dr. Huizenga believes this study is a compelling argument against bariatric surgery. He refers to the risk of death (1 in 1,000) from bariatric surgery, as well as the high cost of surgery. He acknowledges the high injury rates of contestants but believes these can be treated with orthopedic techniques and surgery. Hopefully, you know a good orthopedic surgeon and have good medical insurance!
Do You Watch TV for Four to Six Hours a Day?
The Biggest Loser includes 90 minutes per day of exercise under the watch of Biggest Loser trainers, plus contestants are encouraged to exercise up to another three hours a day on their own. Do you have a spare four and a half hours each day?
Dr. Huizenga has a solution. He says most people spend 4 to 6 hours per day watching television. He suggests you could spend that time exercising instead. Indeed, a Nielsen survey backs him up. However, while the numbers may sound reasonable, can that be true in real life?
Do you really watch TV for that many hours each day?
When you “watch” TV, are you just watching TV (and are, therefore, available to do exercise instead), or are you already doing something else, like folding laundry or cooking dinner?
Are you willing to exercise that long each day?
Are you physically able to exercise that long each day?

To sum it up, this is an interesting study. Certainly nobody actually wants bariatric surgery – but is there an alternative? Can you follow a Biggest Loser lifestyle and get the results you want? Dr. Huizenga thinks so, but we have our doubts. Coming up, we’ll have an easy-to-read comparison of Biggest Loser and bariatric surgery. Then, we have a few final questions to raise about the study. Stay tuned!
If you’re interested in reading the original research article by Dr. Huizenga and his colleagues at the National Institutes of Health, Vanderbilt University, and Pennington Biomedical Research Center, you can go here.

Yes eating breakfast makes you hungrier. If you think of your tummy as a fuel burning furnace, you are turning the furnace on by eating breakfast. The key is to plan meals that keep that fat burning furnace going at an even level. For some that means a mid morning snack, for others that meals a sensible lunch. For me personally, lunch tend to be my biggest meal. It helps with recovery from any morning workouts I may have done and holds me until dinner. As long as I plan my daily menu, eating breakfast works best for me.

i agree with this completely. My weight gain has never been because I've over ate food or ate junk food. I just never ate. You would think you would be skinny, no. I gained and gained. I work as a school nurse so am off in summers, in hot weather, I don't eat. Thus, I would eat one meal a day, at supper. That's it. I can't do that. I have a hard boiled egg, an Atkins Protein Bar or a protein shake every morning. And sometimes it's a struggle to get them down, cause I have no appetite or hunger, but i know the importance of getting that in.

I always eat breakfast even if it's just a Protein drink. For me part of my issue was not overeating. My issue was disordered eating. I'd skip breakfast and then not bother to slow down and eat until 8 or 9pm, sometimes even later. My body held onto every calorie because it never knew when another one was coming, or whether I was in a healthy eating mood or a pizza mood. Eating breakfast jumpstarts my metabolism and yes I am hungry during the day, but at long as I provide meals at regular intervals, I don't overeat. Breakfast is rarely a big heavy meal, I make it a point to never skip it.

"Be curious, not judgmental"
--Walt Whitman
Please be kind to each other on this site - aren't all of us trying to stay positive about perhaps the hardest things we have ever done? I know I am. I come to this site for inspiration and answers - not to read others being negative about others' choices. Be respectful please. You don't have to agree with what others do, but no need to hate. This is hard enough.

Self-sabotage may still live inside us, but it's not US.




We’re alive, and most of us want to stay that way. Fundamentally, underneath all of the noise and the preferences and the prejudices we just want to live as comfortably as possible for as long as possible. We want to be able to play in the world with the stuff we like and the people we love doing the things we want to be doing for as many years as we can. For most of us, this is our deepest truth. It makes sense that our fundamental drive, then, is to act in ways that keep us strong and healthy. It's this drive that inspired most of us to have - or explore the possibility of having - weight loss surgery.
Post-op, many of us realize that we still have something in us that wants to keep us from getting or staying strong and healthy. We still hear the voice of self-sabotage. When faced with the choice to follow through with or disregard a commitment we’ve made to ourselves and our health, it still chimes in with “Oh, screw it,” or “It’s not worth it,” or “Maybe later.” If you’re anything like me, it takes every chance it gets to slap me with “Exercise? Eating well? Who exactly do you think you’re kidding?”
Sabotaging efforts to take better care of ourselves has always worked against us, but after surgery, turning a blind eye to our nutrition plan, skimping on sleep, failing to take supplements, and / or not following our doctor's orders can have way more serious - and more immediately life-threatening, consequences.
The voice urging us to disregard our post-op commitments is not our voice, and the sooner we allow ourselves to recognize that voice as a separate entity, the better. I call my self-sabotaging voice the Beast, and when I remember that it’s the beat’s voice urging me to quit, or not even try, I can listen critically instead of just going with the flow, and doing (or not doing) whatever it suggests. Seeing the beast as separate from me gives me some space to remember my truth - I want to live, and live well - and to act accordingly, which means eating well, eating mindfully, and taking care of my body in every other way that I can.
One of my commitments is to work out every day, because it makes me feel breathless and alive and sexy and it ramps up my energy (I have two toddlers, and I can use all the energy I can get). After a long morning of working out my personal training clients, I’m tired, and the thought bubbles up that “I need a break.” I’ve been in this situation enough times to know that taking that “break” (which usually involves sitting, mindlessly snacking, and losing an hour to Facebook) will suck the life right out of me and set me up for a crappy, lethargic evening.
After years of practice, the moment this kind of self-sabotaging, undermining thought pops up, my radar goes off: “That thought isn’t coming from me.” I know it’s the Beast, and I know that listening to it will yield me the exact opposite of what I want most, which is to feel healthy and vibrant and fully engaged in my life.
And it’s that little mental shift that helps me walk into the gym, even after a long workday.
Odds are there’s a beast living in your head, too. I suggest giving it a name - you’re welcome to use the same one I do. When self-sabotaging and self-harming ideas bubble to the surface, practice labeling them with the name you’ve chosen. “I’m too tired to workout.” That’s probably your beast. “One cigarette won’t hurt.” Most definitely your beast. “Eh, it won't matter if I eat cake and soda while I'm on vacation - life is short!” It just may be short, or at least you may wish it were while you're in the midst of a horrible dumping episode. Surgery junk food after gastric bypass? Yup, you guessed it: Beast.
I work every day to disempower the beast in me and to give my clients the tools to disempower theirs. Today, my Beast tells me not to bother blogging because nothing I write will ever be good enough. It tells me not to bother giving people tools to end self-sabotage, like I’ll be doing in a free, live webinar on April 1 at 8:30 PM Eastern (CLICK HERE to claim your seat). It tells me I’m a fraud for trying to live a healthy life, nevermind trying to teach other people how to do it, too.
Because I default to self-harm and self sabotage, I need to keep my deep desires - to be comfortable in my body, to be available to my children, and to be a resource to women like me - front and center in my mind. When a thought comes up - to do or not to do something, anything - I ask myself “Is this in line with what I want most?” If it is, that’s me - that's my voice. When it’s not, that’s the beast.
Try it for yourself - you’ll be amazed how easy it is to figure out who’s talking.
Another way that I keep the beast from controlling me is to share the fact that it exists with you, so thanks for listening, and for joining me on April 1.
If you relate to my story, and you’re lugging around your own self-sabotaging demon, I empathize. I'm living proof that women like us can get a handle on self-sabotage, and live the lives we want: comfortable, strong, and free.
Please join me for "Of Course You Can: 3 Essential Strategies to End Self-Sabotage"
Details: FREE & LIVE, April 1, 2015 at 8:30 PM Eastern; webinar
To claim your seat, visit: http://webinarjam.net/webinar/go/14421/b8b8bcf46d

Eight years out, and I’m still lugging around excess baggage….


I work part time in a department store. In an effort to protect the innocent (and my job), I’ll call that store XYZ instead of its real name. In some ways, that job demands more of me than any of the high-powered, fancy-schmancy jobs I’ve had in the past 30 years. Diplomacy is a major challenge in a setting that involves helping women find clothing that both fits and flatters. You’d think that I, formerly a devotee of Lane Giant, would be expert in that area, but you’d be wrong. It’s still a learn-as-you-go process, with as many permutations as there are unique female humans on this planet.
One day, I was happily straightening the XYZ lingerie department, restoring it to neatness in the way only I can (and only I care about), when an obese, middle-aged female customer stomped up to me and demanded, “Show me your fat girl bras.”
Fat girl? I thought. FAT girl?
Those two little words pressed my own fat girl button, and a storm cloud of unhappy memories instantly appeared in my overcrowded brain. Memories of being a fat girl, out in places where my humiliation played out on an all too public stage. Children pointing at me and giggling. Elevator occupants looking at me in dismay as I tried to squeeze myself into the crowded space. Walking sideways down the aisle of a jumbo jet airplane while my body brushed against the shoulders of other passengers.
My inner fatty didn’t care that this customer was describing herself, not me, as a fat girl. She didn’t care that I used to be 100+ pounds heavier. She couldn’t seem to remember my success at losing those excess pounds. All she could focus on was the term “fat girl” and how hurtful it was, years and years past my days as a fat girl.
So I’ll blame Fat Jean for what I said to that customer. I said huffily, “We don’t use the term fat girl in this store.”
Her look of astonishment clued me to the fact that I might have sounded a bit condescending. Or even…very condescending. For a moment I wondered if I’d somehow gone over to the other side – to the land of skinny people who have no clue what obesity is like, and don’t even care to understand. Then I recovered enough to say, “If you tell me what size and features….”
I didn’t get to finish the sentence. The customer said angrily, “You don’t have any fat girl bras, do you? I don’t know what’s happened to XYZ. I used to be able to get good bras here. Not any more. Now you’ve lost a customer.” And she stomped off towards the exit.
I told myself that she had an attitude problem and I’d done my best to help her, but inside I knew that wasn’t true. Part of the reason I hadn’t helped her was that my own emotional baggage had gotten in the way, and XYZ had lost a customer because I’d let my hurt and defensive fat girl take over the conversation.
I had frustrated and angered someone for whom I actually did feel compassion…someone dealing with a weight problem that probably wasn’t a whole lot different from my own. Despite my size 4 clothing, I really did understand her frustration in searching for clothing for an obese body. I wished I could run after her and say, “I wasn’t always skinny!” but that was my baggage to carry, not hers.
That unhappy encounter reminded me of how far I’ve come, and how far I have to go. Even now, over seven years after reaching my goal weight, I’m carrying baggage that’s stuffed to overflowing with the lessons I still must learn in order to spend the rest of my life as a skinny person. It reminded me that losing excess weight is only part of the work now. Learning to live without it is another.

Good Article. For those who do food prep on Saturday or Sunday, Soups are also a great "grab and go" during the week. My favorite homemade soups are chicken/vegetable, and lentil. If you like lentil Soup it is also great for the puree/mushy stage as it is easy to mash up and has plenty of Protein.

Good Article. For those who do food prep on Saturday or Sunday, Soups are also a great "grab and go" during the week. My favorite homemade soups are chicken/vegetable, and lentil. If you like lentil Soup it is also great for the puree/mushy stage as it is easy to mash up and has plenty of Protein.

Good Article. For those who do food prep on Saturday or Sunday, Soups are also a great "grab and go" during the week. My favorite homemade soups are chicken/vegetable, and lentil. If you like lentil Soup it is also great for the puree/mushy stage as it is easy to mash up and has plenty of Protein.

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


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

lean protein + low GI carbohydrates + salad or vegetables


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

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

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



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

Having experienced many of the physical and emotional challenges endured by those who struggle with obesity, I expect myself to be empathetic, understanding and kind, and I believe I am. However, I uncovered some deeply seeded weight biases


In preparing for a presentation on Obesity Sensitivity, I have made a number of surprising discoveries. First, I recognized and owned up to my own weight bias. I am a weight loss surgery patient celebrating 20 years of successful weight management. I topped out at 250 pounds on my small 5’2 frame. I was ‘obese’ unhappy, unhealthy and struggled with the shame and guilt as so many do. I had to wait nearly 3 years and then had to pay cash. A hard fought battle to be sure.
Having experienced many of the physical and emotional challenges endured by those who struggle with obesity, I expect myself to be empathetic, understanding and kind, and I believe I am. However, I uncovered some deeply seeded weight biasesafter taking two common tests: The ATOP (Attitudes Towards Obese Persons and the BAOP (Belief About Obese Persons) in Obesity.
Awakened and enlightened, I am now committed to become better educated, more aware, more involved, and do my share. I have been a member of the Obesity Action Coalition since its beginning. Applauding their good works from the sidelines, this recent experience has helped me learn more about what they do and come to a greater understanding of the importance of this work. I see clearly that weight loss surgery patients have a keen understanding of this topic.
As WLS patients, individually and collectively, we get it! We know how it is to carry hundreds of unwanted pounds. We know how scarce attractive clothing can be and how hard it is to get up and down off the floor. We know how it feels to be invisible, to be stigmatized and discriminated against. It is because we know that we in a unique position to make a difference. Here are a few suggestions to get you started:
6 Things Bariatric Patients Can Do to Help Reduce Weight Bias:
Be willing to tell your story out loud, on a website and through Social Media. Feel free to start here: Bariatric Support Facebook group.
Identify your own biases, attitudes and beliefs (Take the ATOP, BAOP).
Learn more about our disease The Obesity Society.
Become an advocate, get involved Obesity Action Coalition.
Reach out to someone who may be struggling with empathy and understanding.
Voice your views and opinions about the care you received before, during and after your surgery.

We used to do an Easter egg hunt with plastic eggs and we filled the eggs with pocket change. The kids loved it and it was a lot of fun. Most eggs had pennies, a few had silver, and the "golden" egg which was well hidden a had few dollars. It was inexpensive and memorable.
I also made baskets when my kids were younger. I bought little things like yo-yos, bouncy balls, etc. and put them along with a chocolate bunny and package of peeps. When I tried to stop when they were teens they were very upset so I kept doing it until my son went into the Navy when he was 19. I still do it for my daughter and she will be 20 this year!

We used to do an Easter egg hunt with plastic eggs and we filled the eggs with pocket change. The kids loved it and it was a lot of fun. Most eggs had pennies, a few had silver, and the "golden" egg which was well hidden a had few dollars. It was inexpensive and memorable.
I also made baskets when my kids were younger. I bought little things like yo-yos, bouncy balls, etc. and put them along with a chocolate bunny and package of peeps. When I tried to stop when they were teens they were very upset so I kept doing it until my son went into the Navy when he was 19. I still do it for my daughter and she will be 20 this year!

We used to do an Easter egg hunt with plastic eggs and we filled the eggs with pocket change. The kids loved it and it was a lot of fun. Most eggs had pennies, a few had silver, and the "golden" egg which was well hidden a had few dollars. It was inexpensive and memorable.
I also made baskets when my kids were younger. I bought little things like yo-yos, bouncy balls, etc. and put them along with a chocolate bunny and package of peeps. When I tried to stop when they were teens they were very upset so I kept doing it until my son went into the Navy when he was 19. I still do it for my daughter and she will be 20 this year!

We used to do an Easter egg hunt with plastic eggs and we filled the eggs with pocket change. The kids loved it and it was a lot of fun. Most eggs had pennies, a few had silver, and the "golden" egg which was well hidden a had few dollars. It was inexpensive and memorable.
I also made baskets when my kids were younger. I bought little things like yo-yos, bouncy balls, etc. and put them along with a chocolate bunny and package of peeps. When I tried to stop when they were teens they were very upset so I kept doing it until my son went into the Navy when he was 19. I still do it for my daughter and she will be 20 this year!

We used to do an Easter egg hunt with plastic eggs and we filled the eggs with pocket change. The kids loved it and it was a lot of fun. Most eggs had pennies, a few had silver, and the "golden" egg which was well hidden a had few dollars. It was inexpensive and memorable.
I also made baskets when my kids were younger. I bought little things like yo-yos, bouncy balls, etc. and put them along with a chocolate bunny and package of peeps. When I tried to stop when they were teens they were very upset so I kept doing it until my son went into the Navy when he was 19. I still do it for my daughter and she will be 20 this year!