ionpenningsheld

Thank you for this informed advice! I would love to see more posts like this about some of the other myths that have been debunked by science. My surgeon told me from the beginning to ignore advice about straws, SF gum and crushing pills, which has been very helpful to me. I would love to hear more about carbonated beverages and any others we have debates about on this forum.

Fortunately, I am not now, nor have I ever been a coffee drinker. One less monkey on my back.

Coffee confusion abounds. Some surgeons say, "Sure." Others say, "Never!"
And the forums? As many opinions as there are people.
Bariatric Dietitian Elizabeth Anderson sets us straight with science.


"Elizabeth, regular coffee after surgery or decaf for life?
Let's keep this simple. If you can drink a cup of regular coffee every day without trouble, go for it.
This isn't my opinion folks and that's why it's so magically delicious.
There is a ground-swell movement among bariatric dietitians to fact-check some of the standard nutrition no-no's we've been sharing with clients.
If there's no science to back up the recommendation, we're not going to keep promoting it.
The latest worn-out bariatric rules without evidence? No straws, no gum, no soda.
Today I'm dispelling the no coffee/caffeine rule.
A recent review of the scientific literature reveals no evidence supporting the avoidance of caffeinated drinks to prevent dehydration or stomach lining damage.
“Here I come quad espresso over ice???” Whoa, Nelly.
Sane caffeine consumption after WLS means:
1. waiting six weeks post op or until you are fully healed from surgery
2. aiming to limit regular coffee to one cup per day
3. groping with the painful truth that a medium pumpkin spice latte with whip = 420 calories
Dietitians are working hard to create nutrition plans individually based on client’s unique needs and wants.
The next time you hear one of those bariatric no no’s, ask the provider if the current science is still robustly supporting that recommendation.
It might take them aback a bit but a good provider will thank you for your smart thoughtfulness and self-advocacy.

More carbs! Wow, I did not know that... they're even worse than I thought. It is a shame how misled we are about food. A friend the other day told me that he was diagnosed with diabetes and now he has to go gluten-free. I told him that unless he was diagnosed with celiac that he did not have to go gluten-free. Beyond that, I have celiac and I have eliminated grains rather than eat unhealthy over-priced gluten-free products. Thanks for your comment!!

Thank you for clarifying these topics.
Especially gluten free. Most gluten free items on store shelves are more carbs than their gluten versions. They are not low carb or low calorie items.
Also, almost everything at Panera is bad for you except the black coffee!

Our number one priority is to lose weight. In search of a new healthy lifestyle, we often self sabotage our well-intended efforts by investing in diet myths and misinformation about weight loss. Don’t fall into the trap! Check out these 8 Diet Myths.


8 Diet Myths Debunked!

Our number one priority is to lose weight. In search of a new healthy lifestyle, we often self sabotage our well-intended efforts by investing in diet myths and misinformation about weight loss. Don’t fall into the trap! Check out these 8 Diet Myths.
1 Negative-calorie foods
Some high fiber foods like celery and citrus fruits are claimed to be negative calorie foods. The presumption is that it takes more energy for the body to digest these foods, and thus burns more calories than the calories in the food itself. The truth is that the amount of calories it takes the body to digest food are minuscule compared to the calories in the food.
Read a counter-viewpoint and decide what is true for you, “Eating Foods that Burn More Calories.”

2. Muscle weighs more than fat
Don’t fool yourself. A pound of muscle and a pound of fat weight the same — 1-pound! However, because muscle is more dense than fat, having more muscle on your frame will make you look leaner. Also, 1-pound of muscle burns 50 calories a day whereas 1-pound of fat burns only 2 calories — so muscle increases your metabolic rate.
Learn about “Metabolic Syndrome and Weight Loss.”

3. A diet is the best way to lose weight
In the short-term “dieting,” that is following a prescriptive plan of eating fewer calories for a period of time, results in weight loss. But the weight loss is only temporary and weight is regained when former eating habits are resumed. Instead, find a way to eat healthy forever. That’s the way to lose weight and keep it off.
More articles on Eating Healthy after weight loss surgery!

4. An entree salad is the low-cal choice on the menu
Salads can be a very healthy choice — or a very unhealthy choice! A general rule of thumb might be the yummier that you make a salad the less healthy it becomes. Watch those toppings: cheeses, candied walnuts, dressing — yikes! Panera Bread’s Fuji Apple Chicken Salad has 580 calories, and 30 grams fat, 7 grams saturated fat. Compare that to a McDonald’s double cheeseburger with 440 calories, and 23 grams fat, 11 grams saturated fat.
More Unhealthy Foods we think are healthy!

5. Skipping meals speeds up weight loss
Not eating actually slows down metabolism. So to keep your metabolism going eat a healthy breakfast, followed by healthy lunch and dinner, several hours apart. Not eating also can cause ravenous hunger later in the day, which may drive you to overindulge.
Check out this Healthy Lunch Solution after Bariatrics!

6. “Light” foods are better
Light foods may contain fewer calories or fat, but not without increasing sodium, sugar, chemical additives, or artificial sweeteners. A serving of fat-free cream cheese is only 15-calories less than the real, full-fate version. But the sodium content is 11 milligrams more. Sodium is a major cause of bloating. Add to that, when people perceive a food as light they tend to eat more of it, sometimes consuming more calories than if they had eaten the real version.
Read “The Bitter Truth about Aspartame”

7. A gluten-free diet will help you lose weight
A gluten-free diet is assumed to be a no-carb diet. That is not true. A gluten-free product replaces gluten-containing grains like wheat flour with non-gluten-containing grains like rice flour. Both wheat flour and rice flour are high in carbohydrates — and gluten-free pastries are high in calories. A gluten-free diet was designed for people with Celiac Disease, an autoimmune disorder in which the small intestine cannot digest gluten.
Read “Gluten-Free is Unhealthy and Expensive”


8. Over-the-counter diet pills help weight loss
The Federal Trade Commission charged four weight loss companies with fraud. The companies charged with deceptive marketing practices include diet products we’ve all seen nationally-advertised: HCG Diet Direct, Sensa Products, LeanSpa, and L’Occitane. Talk to your doctor about your options for safe and effective medications for weight loss, combined with dietary and physical activity improvements.
Learn about Getting Active after weight loss.

This information was sourced from authoritative sources and is shared for informational purposes only. Use your best judgement and consult with your trusted healthcare provider before changing your diet and exercise habits.

Living larger than ever,
My Bariatric Life

Good information. However, please keep in mind that most of the cancer causing claims of artificial sweeteners have been debunked. Turns out they have never been proven to cause cancer in humans. In fact, manufacturers are not even required to put a cancer causing warning on these products anymore. In a nutshell what was found was that in studies artificial sweeteners caused bladder and urinary cancer in mice. However, it was later revealed that mice have a completely different urinary system than humans and the reason why they developed cancer is because of their unique urinary system. No such cancers have been linked in humans.
Also, keep in mind that "natural" does not equate to better or safer. Many naturally derived substances are poisonous or toxic.
All this aside, stevia and monk fruit show great promise as use in sweeteners.

Amid concerns for artificial sweeteners, more products are coming into the bariatric world that contain either stevia or monk fruit, which are naturally derived sweeteners. Stevia is actually a shrub. Monk fruit is an Asian melon and may be listed as luo han guo on the ingredient list.


Several powder and liquid forms of water flavors now use stevia. These are easily available in grocery stores. Stevia can be plain stevia or listed as Truvia, which is a combination of stevia and erythritol. Erythritol is a naturally occurring sugar alcohol and will have a few calories. For powder forms of water flavors, look for the Crystal Light Pure and the Great Value version from Walmart. Crystal Light Pure does have four grams sugar per half-packet, so some patients may not be able to tolerate this product. In the liquid drop form, brands to look for include MIO with stevia, Great Value version, Skinny Girl, Sweet Leaf and Stur.
Add enough of these products to taste right for you. Too much can get super sweet in a hurry. For protein powders, look for Jay Robb and Syntrax Nectar Naturals. Even yogurts are joining in the natural sweeteners trend. Look for the Greek style yogurts Chiobani Simply 100 (has stevia and monk fruit) and Oikos Triple Zero (has stevia, look for black label). Experiment with different stevia or monk fruit sweetened products to see what you like.

No straws?
Really?
Are you sure?
http://www.bariatricpal.com/topic/369090-the-great-straw-debate/

One thing you learn to do after surgery is that you must take really tiny sips and tiny bites of food. Do you still find yourself feeling overly full?


There are several culprits to watch out for. First, do you think you are taking in some air? We ask our patients to sip fluids, avoid straws and stop chewing gum. These are known culprits for getting air in the stomach pouch. Second, are you eating too fast? Our guidelines recommend eating an ounce (1/8 cup or 2 tablespoons) per 10 minutes when you are finally able to have food you can chew. Third, do you think you are eating too much? Use measuring cups and food scales will help you figure out what volume of food you can comfortably fit into your new stomach pouch. Lastly, are you chewing to applesauce consistency? This habit is often the most difficult one to master. Learning a new way of eating after surgery will take practice and patience. You’ll get there….one tiny sip and one tiny bite at a time.

Alex, Thanks for going into more detail about the liquid diet.
You are absolutely right that it depends on the individual, but some things are obvious to most of us, like the seeds & celery right after surgery.

If weight loss surgery is in your future, you’ve surely heard of the “liquid diet.” You may have heard of a clear liquid diet and a full liquid diet. You may know they come sometime before and after surgery. And beyond that, it may be a little hazy.
Doing your liquid diet right can help you succeed with weight loss surgery. It can help you heal faster and lose more weight. So here’s the scoop on the liquid diets: what they are, when you follow them, and why they’re so confusing!


Clear Liquid
On a clear liquid diet, you only drink only clear liquids, that is, liquids you can mostly see through. Examples include water and flavored water (such as Crystal Light), sports and electrolyte drinks, diluted apple, grape, and cranberry juice, decaf tea, sugar-free juice drinks such as Kool Aid, broth and bouillon, and sugar-free popsicles.
A clear liquid diet does NOT include protein shakes. It also excludes orange juice with pulp and carbonated drinks.
Your surgery may ask you to go on a liquid diet a day or two before surgery. After surgery, you’ll be on a clear liquid diet for 1 to 2 days. Your surgeon may have you stay on it longer. When you get the clearance, you can begin your full liquid diet.
Full Liquid
The full liquid diet is more nutritious than the clear liquid diet. It can keep you nourished for weeks or months at a time. You may be on a full liquid pre-op diet for a few days or even weeks before surgery.
A full liquid diet includes all the liquids on a clear liquid diet, plus milk. Your surgeon may allow watery cream of wheat and thin yogurt.
A full liquid diet DOES include protein shakes. That’s key because it’s where you get most of your nutrients from.
After surgery, you’ll stay on a full liquid diet until about 1 to 2 or more weeks post-op, depending on what your surgeon and nutritionist recommend. Then you’ll move to a pureed foods diet.
The sooner you move from clear to full liquids, the sooner you can give your body important nutrients like protein. Still, don’t rush it! Giving your pouch, sleeve, or stomach more than it can handle is a sure way to develop complications, whether you’re shortly post-op or you just got a band fill.
If you have the lap-band, you may be on a full liquid diet after a fill or adjustment. This may last a day or so.
What’s the Point?
Why go on a liquid diet? It’s a way of keeping you hydrated – and nourished, on the full liquid diet – without eating solid foods.

Pre-op: It shrinks your liver, so the surgeon can see better and your surgery is safer. It also makes surgery safer because it helps you lose weight. Finally, it
Post-op: It lets you stay hydrated without harming your surgery scars or getting in the way of healing. Your body uses some of the protein on a full liquid diet to help heal your wounds.
After a fill: It lets you stay hydrated and get some nutrients even while you may be a little sore from the fill.

What About Nutrients?
Ask your surgeon or nutritionist what your daily goals are on the diet. You’ll probably be asked to have a minimum of 64 ounces of fluids, PLUS (if you’re on the full liquid diet) at least 65 grams of protein per day.
You might be able to meet your nutrient needs if your protein shakes are fortified, but you might also be asked to take vitamin supplements. Liquid vitamins can help you get your vitamins without swallowing pills. Nearly all bariatric patients should take a multivitamin both before and after surgery.
You might also need liquid iron, sublingual or liquid vitamin B12, and liquid calcium with vitamin D. If you’re among those weight loss surgery patients who are worried about losing hair after surgery, you might also want to consider a liquid biotin supplement.
Ask Your Surgeon or Nutritionist!
If you’ve done your research on liquid diets, you’ve probably noticed something: they’re all different! Ask five different experts or visit five different sites, and you’ll probably get five different sets of guidelines on liquid diets. They can vary in when you follow them and what you’re allowed to have. Why so different?
For one thing, there’s a certain amount of risk and reward to weigh. Everyone agrees, for example, that you shouldn’t have celery and sunflower seeds the day after weight loss surgery. The risk of getting it caught in your band or ripping your surgery stitches apart are too great.
But what about something less obvious, like decaf coffee? Some surgeons forbid it, claiming the acidity is too much of a risk. It can increase risk of heartburn irritate the stomach, which can slow healing. Other surgeons allow it. They may reason that the benefits of allowing it (hydration!) outweigh the risks of it doing any harm. There’s no single right answer; it’s a question of your health professional’s judgment.
Another reason for different guidelines from different surgeons is that we don’t always know what’s best for YOU as an individual. Some patients respond differently, and there is no way to predict. So, some surgeons are conservative and forbid many foods, while others are more likely to allow you to experiment with a wider range of liquids.
So, that’s all there is to it. The clear liquid diet is a short-term plan that can last a couple of days, while a full liquid diet can keep you going for weeks or more. Do your best to follow your surgeon or nutritionist’s guidelines, and you’ll be doing yourself a big favor!

I'm going to make a pretty plate then eat turkey, that will make me full and trick myself into feeling like I could have ate it so I'm not deprived I just couldn't!! Game on brain! Game on!!!

Make Sure There’s Something for You to Eat
The worst-case scenario is sitting down to eat, looking around the table, and not seeing one semi-healthy food that’s on your WLS diet amidst the mounds of candied sweet potatoes, mashed potatoes and gravy, dinner rolls and butter, green bean casserole, and sausage stuffing.
Don’t let this happen to you!


Whether you’re hosting or you’re a guest, you can always make sure there’s at least something for you to eat. Just make a big enough batch to share with the table. You can never have too many salads, sides, and desserts at Thanksgiving, so consider one or more of the following.
Acorn or butternut squash roasted with garlic, rosemary, and chicken broth for seasoning. Roasted Brussels sprouts or green beans with Dijon mustard. Spinach salad with cranberries, chestnut pieces, and cubes of cooked sweet potato. Cabbage and roasted beet salad. Fresh fruit salad. Baked apples with cinnamon and sprinkled with chopped walnuts or pecans. These dishes can save your diet and dignity, and they’re pretty simple! You don’t need to aim for fancy dishes and give yourself any extra headaches in the kitchen at Thanksgiving.
Protein and Veggies…You Know the Drill
You know how to eat right after WLS. Thanksgiving dinner is no different. Protein comes first, then come veggies. A serving of starch can fit in, and watch out for the condiments. That sounds easy enough, and it’s what you do every other day. Ready to put it in place on Thanksgiving?
Your lean protein is probably skinless turkey breast, unless you’re vegetarian or having a non-traditional Thanksgiving. Whether you have tofu, crab, chicken, ham, or venison, you can make a small serving of lean protein the center of your meal. Take mustard and only a dollop of cranberry sauce, which is high-sugar.
Veggies come next. Load up on green salads, sautéed broccoli or kale, and anything roasted, such as carrots, green beans, and onions. Watch out for creamy corn and green bean casseroles and buttery vegetables.
Finally, garnish your meal with a little bit of starch. Sweet potatoes are healthiest, but you can also opt for a small serving of mashed potatoes, half a dinner roll, or even a spoonful of stuffing.
Pick One Special Treat
You don’t need to deprive yourself completely on Thanksgiving. If you don’t let yourself have any treats, you might eventually break down and eat way too much later. Better to enjoy a few bites of pumpkin pie now and feel good about it than to cave in to the entire pie later and feel sick and guilty.
Give yourself permission to choose a special treat that you love and look forward to every year. Whether it’s your mom’s sausage and apple stuffing or your brother-in-law’s homemade biscuits, let yourself have a few bites of that special treat. Savor every bite. Think about its flavors and texture, and what it means to you, and how proud you are that you can enjoy it and be satisfied with that portion.
Practice Eating Slowly
Eating slowly is essential on the bariatric surgery diet. Thanksgiving is actually the ideal time to practice your skills. When else do you get the pleasure of good company sitting around the table for hours? Take advantage!
Engage in the conversation, and focus on the people, not the food. If you stick to the rule of not talking with your mouth full, and you put your fork down and make eye contact when you’re listening to someone else talk, Thanksgiving dinner will fly by, and you may find you enjoyed it more than ever while eating less than ever. Good deal!
Don’t Let Leftovers Weigh You Down
The dinner’s over, everyone’s left the table, and the house is quiet again. It’s not yet time to let your guard down, though! The leftovers can be even more dangerous than Thanksgiving dinner itself. Pack them up and get rid of the ones that are trouble – like chocolate cream pie.
There are plenty of healthy ways you can use leftover turkey. One is to simply freeze it in small portions and defrost them when you need them. You can also try any of these ideas.
Turkey wraps with shredded turkey, mustard, and leftover roasted veggies wrapped in lettuce leaves. Turkey soup with a base of chicken broth, onions, carrots, and celery, plus any veggies you want. Turkey curry with cauliflower, eggplant, peas, and Indian spices. Turkey salad with cooked cubed turkey, halved cherry or grape tomatoes, nonfat plain Greek yogurt, Dijon mustard, diced pickles, and black pepper. Green salad with turkey, avocado, and black beans. There are so many healthy ways to use turkey, you may not even be sick of it after you finish the entire turkey!
With these hacks and a little discipline and creativity, you can get through Thanksgiving dinner and beyond feeling healthy and confident, not stuffed and weighed down. That confidence is worth a lot, and it can carry you through the holiday season as you keep working towards your goals.

This will be my first Thanksgiving since surgery. I thought I would feel more frustrated or wistful but I truly don't. I'm lucky to still be in the "I'm never hungry and food is for my body, not my emotions" phase. Have an awesome, healthy Thanksgiving Alex and everyone else!

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


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

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

#Popcornisbetterthancoockies

Are you unknowingly following some of your old dieting habits? After decades of dieting it can be hard to let go of old beliefs and behaviors. But be careful, some of those old rules and tricks are downright dangerous after WLS.


Bariatric Dietitian Elizabeth Anderson unveils 5 common but Dangerous Diet Myths.
Today, myth #2--low calorie food don't count.
Let’s start with pure, innocent popcorn.
Popcorn is a great, high volume, low calorie, whole grain snack-- if prepared in a healthful way.
Dieters love air-popped popcorn! It provides a BIG feeling of fullness for very few calories. It can be a great tool for managing late night snacking when you’re watching your weight …
if you aren’t a bariatric surgery patient.
For weight loss surgery patients, it’s that feeling of fullness that’s the concern. After WLS, you’ve got to be very careful about high volume foods—even if they’re ‘healthy’ or low calorie.
Those neat little bags of baby carrots are a classic example.
In many diet plans, these low calorie veggies are the perfect ‘free food’ because they’re high in nutrition. I’ve had many clients tell me this is their go-to snack because ‘they really don’t count.’
Don’t get me wrong, we all need vegetables and carrots ARE super healthy. But WLS surgery intentionally left you with precious little capacity in your pouch or sleeve.
For the very best and most healthy weight loss/maintenance, you need to fill that tiny space very strategically. Protein, vegetables, whole grains—in that order.
Be careful not to override your surgical tool with very low calorie vegetables or…popcorn. Yes, they’re healthy but standard dieting advice is just one more of things that don’t fit after WLS.
Tomorrow dangerous diet tip #3: Fooling Your Stomach with Fluid.

Question:When do we start eating three meals and two portioned Snacks each day?

'If I'm not really hungry for lunch, what's the big deal about skipping it?'
Bariatric Dietitian Elizabeth Anderson sheds light on the classic diet technique of skipping meals to save calories.


After decades of dieting—books, programs and classes—the ‘rules’ of dieting can become second nature, perhaps even subconscious.
Following these practices can reap temporary results for dieters, but for weight loss surgery patients, these rules can be unhealthy and even dangerous.
In our hustle-bustle, productivity-obsessed work world, taking time for lunch can seem like a time suck. It’s almost virtuous in this country to skip meals because you’re ‘just too busy to eat.’ Hey, it’s a win-win, right? Your work dedication impresses the boss and, extra bonus--you didn’t consume any of those lunch-time calories! Great for the diet, right? Wrong.
Missing meals isn’t smart for the dieter or the bariatric patient. Skipping meals throws off metabolism and triggers a biological effect in our brains making it almost impossible not to overeat at the next meal.
But before that, a skipped lunch sabotages those ‘saved’ calories if we start justifying grazing with the thought, ‘It’s okay, I didn’t eat lunch, I can have this.’
For bariatric patients, eating three meals and two portioned snacks each day is essential to:

· reach your ideal weight loss
· maintain weight loss
· keep blood sugar balanced
· manage hunger by keeping your pouch or sleeve comfortably full
· fuel your body during the most active part of your day Bottom line, a missed meal compromises your weight loss and weight management efforts.
I tell my clients to think of skipped meals like missed sleep; your body doesn’t dig it and will let you know! You’ll slog through the day without sleep and you’ll be a starving beast at dinner if you miss lunch.
Tomorrow, dangerous diet tip #2: Low calorie, high volume foods are your best friend.

Jerkey and Protein bars (especially the Oh Yeah! Victory bars) are my goto's when it comes to keeping an emergency stash. I have to keep them at work, cause if I keep them around the house, it's too easy to eat them rather than cooking. :-(
Get my free eBook - The Top 10 WLS Fears and How to Kick Their Butt!

Planning your eating is an essential skill to have foods you need to be healthy after surgery. But let’s face, some days will fall apart. Unexpected situations come up and you will need an emergency stash of protein foods.


Non-perishable protein foods are ideal to stock up at work, home, in your purse or backpack or in your car. Keep a clean shaker cup and single serve size of protein powder handy. All you need is water to mix. Keeping a ready to drink protein shake handy can be an easier alternative. All you need is to open and sip or find a cup of ice to pour the drink into.
Small cans of tuna or chicken can be open and eaten right out of the can. There are also tuna and chicken salad kits that you can keep stocked at home or work. Softer meat sticks or meat jerky can be stashed in a desk drawer or locker at work. Brands include Ostrim (available at Owasso Nutrition Plus by Fit for her in Owasso or online) and Kratos High Protein Beef Bars (currently at Reasors).
For meat sticks, find ones that have four grams of fat or less and at least seven grams of protein per ounce. High protein Quest chips make for a crunchy snack that can be stashed. These are currently available at GNC stores. Nuts deliver protein and healthy fat. Make sure you measure out the nuts, because that healthy fat leads to higher calories. One ounce of nuts is about ¼ cup. Measure this into snack size baggies or find the 100-calorie packs of nuts. Eating out of the container can lead to overeating.
Protein bars are also great ways to get in some protein. Look for protein bars with more protein than carbohydrate like Pure Protein or Premier Protein. If you are driving about town, you can get protein bars and protein drinks at convenience stores like Quik Trip and Kum & Go. You can also stop at a grocery store and buy string cheese, light yogurt or an Oscar Meyer P3 snack pack. Keep a stash of plastic spoons in your car for eating yogurt. Time to stock up on emergency proteins!

I am so so thankful to read this! I thought I was the only one after 5 years that wasn't able to drink milk or eat certain things, but still able to eat greek yogurt and cheese of all kinds...

"Why are you at the restaurant?"
As the date of my WLS drew near, my best friend offered to stop our habit of eating out each Sat night.
We had been going out to buffets every Sat. night for years. I told him there was no need to stop. I was going there to hang out with him and socialize, not for the food. 31 months later, we are still eating out on Sat nights. I just eat a WHOLE LOT less and do a lot more people watching. :-)

Most people would agree that they need more time in a day. As our lives get busier, finding the time to prepare healthy meals for the week can be difficult. We often talk about preparing meals in bulk and freezing, but having to defrost the same meal over and over can become boring and lose its appeal.


To overcome this meal time monotony I like to freeze ‘meal bases’ that I then present in a variety of ways to create different meals.
These ‘meal bases’ are protein based making them perfect for managing meals post weight loss surgery. Below are three options I love to have on hand in the freezer.
Option One: Bolognaise Sauce
Make a large batch of your favourite bolognaise sauce (don’t forget to grate in a few vegetables to boost nutrition) and freeze in individual or family size portions.
Serve with a small portion of pasta (try risoni if you find pasta hard to tolerate).
Serve over couscous with a small side salad.
Pour over a baked potato and top with grated cheese and Greek yoghurt.
Pop in a wrap with shredded salad and cheese.
Serve on a grainy slice of toast – Burgen is a great option at approximately 4-5g protein per slice (depending on the variety).

Option Two: Mexican Style Chicken Mince
Cook onion, garlic and grated carrot with ground cumin and coriander. Add lean chicken mince and brown. Add one drained can of five bean mix and pour over a jar of your favourite salsa. You can add spinach, peas, mushrooms or any other of your favourite vegetables. Don’t be afraid to add some extra salsa if you need a little more moisture.
Place mixture into halved red capsicums and bake – top with avocado, Greek yoghurt and chilli flakes if you enjoy a little spice.
Serve in a taco shell with shredded/diced salad.
Serve in soft tortillas with shredded/diced salad.
Serve over ‘zucchini pasta’ (using a vegetable spiralizer).

Option Three: Tandoori Chicken
Marinate chicken tenderloins or chicken thigh fillet in a mixture of tandoori paste and Greek yoghurt.
Serve in wraps with raita, cucumber, carrot, coriander and chilli.
Serve with rice and steamed vegetables.
Top pizza base with mango chutney, add cooked chicken, red onion, spinach, chopped raisins, cashew nuts and cheese. Bake in the oven, then sprinkle with fresh coriander and extra Greek yoghurt.
Add to a salad of cucumber, carrot, coriander, mint and cashews. Dress with a mixture of Greek yoghurt, mango chutney and lemon juice and top with microwaved pappadams.

Happy cooking!