Bariatric Surgery Nutrition

You may also be wondering how in the world do I become more active? I don’t even know where to start, and the gym just isn’t for me.
We teamed up with Myriam, a local kinesiologist, to give you tips on how to start to get your joints moving when you’ve been inactive for too long.
A kinesiologist is a highly educated health care professional who is an expert in body movement. They’re experts in preventing and managing injuries and help people to get fit and perform at their best, among many other things.
In these videos, Myriam will show you exercises that you can do at home to improve the health of your joints and movement to start getting you on a path to being more fit.
Practice these exercises in the comfort of your own home. All you’ll need is:
A chair, A belt or resistance band, A broomstick or long stick. These exercises are great to start BEFORE surgery, early AFTER surgery, or even LONG TERM after surgery. It’s never too late to start being active. Remember that the number on the scale is only part of the story – fitness and exercise is the other half of the equation when it comes to living a longer and healthier life.
How did this activity go for you? Let us know!
– Lisa & Monica

There are two main reasons bariatric patients are at risk for developing vitamin and mineral deficiencies:
1. First of all, and most obviously, you’re no longer able to consume large enough amounts of foods to meet your micronutrient (i.e. vitamin and mineral) needs.
2. Secondly, your body now absorbs and processes foods differently. For example, if you had a malabsorptive weight loss surgery (e.g. gastric bypass or duodenal switch), in addition to eating smaller portions of foods, you’re also not absorbing 100% of the nutrients in the foods that you’re eating.
Interestingly, even in the non-malabsorptive procedures (e.g. sleeve gastrectomy and band) we see changes in nutrient processing. For example, you may no longer have enough stomach acid in your small stomach to efficiently absorb the natural calcium found in dairy products, which is why you’ve been prescribed a special type of calcium, calcium citrate, that doesn’t require stomach acid to be absorbed.
The signs and symptoms of vitamin and mineral deficiencies can be mild to severe.
Some take only weeks to occur, while others take years to develop. While many deficiencies are reversible (e.g. anemia, or low iron), several micronutrient deficiencies are irreversible (e.g. osteoporosis, or bone decay due to inadequate calcium and vitamin D, and neurological damage due to inadequate B vitamins).
Moral of the story? Take your vitamins!
How often should I be going for blood tests?
Your bariatric team will tell you how often you should have blood tests done. It’s most likely that you’ll have a blood test after your surgery, while you’re still in the hospital. Following this, your next blood test will be in three to six months and continue every three to six months until your first year after surgery, depending on the type of surgery you had. If your blood tests are looking great at one year after surgery, this is a good sign and means that you managed to get through the first risky year after bariatric surgery without having developed a deficiency!
But this doesn’t mean that blood tests are no longer needed. You’ll need to do blood tests to check for nutrient deficiencies for the rest of your life. As you get older, your body needs more of some nutrients and less of others as your body changes. Some deficiencies also take a longer time to develop. For this reason, you may still develop deficiencies over time, even five to ten years after surgery. We’ve seen many patients who stopped doing their blood tests because they felt fine only to find out years later that they have multiple severe deficiencies. Feeling good doesn’t mean everything is good. And there’s a reason why.
Before feeling tired, lethargic, weak, or sick, because of a nutrient deficiency, your body goes through the following stages:
You’re not getting enough of a nutrient from your diet and your vitamins; Your body doesn’t have enough of the nutrient stored; You begin to have low levels of the nutrient in your body; Your organs begin to have trouble working properly; You begin feeling unwell and develop symptoms of deficiencies. Feeling unwell is the last step in this process.
These steps can take only a few weeks for some nutrients, and up to several months for others. When you begin to feel unwell, your body has already been through weeks—or months—of missing an important nutrient. Blood tests can catch these deficiencies at a much earlier stage.
For example, say you stopped taking your iron pill. You wouldn’t feel an anemia, or an iron deficiency, developing. Gradually, over time, you’ll begin to get tired and you might figure it’s just your busy lifestyle. You’ll begin to feel worse and wonder if you’re just not getting enough sleep. Then you’ll become increasingly lethargic and notice your hair has lost its shine and is getting brittle. Lastly, you’ll notice that you can hardly get through your morning routine without having to sit down and take a break. You’ll go to your doctor who will order blood tests. The blood tests will come back diagnosing you with anemia. Luckily, you’ll restart your iron supplement which will reverse this condition, although it’ll take about three months until you feel like yourself again. However, some deficiencies aren’t reversible which can leave you unwell permanently.
The bottom line:
Have your blood tests done regularly as suggested by your bariatric team. You’ll eventually only have one blood test per year, but this will only be the case at two years after bariatric surgery or until your blood tests routinely come back normal. If you no longer see your bariatric team, or live too far from your bariatric center, make sure that your family doctor is testing you for bariatric surgery-related deficiencies. The routine blood tests that your family doctor performs aren’t the same ones that your bariatric team orders. We look at so much more. Ask your family doctor if he/she is looking for all the nutrients necessary for bariatric surgery. They can receive this information from the bariatric clinic where you had your surgery.

There are two main reasons bariatric patients are at risk for developing vitamin and mineral deficiencies:
1. First of all, and most obviously, you’re no longer able to consume large enough amounts of foods to meet your micronutrient (i.e. vitamin and mineral) needs.
2. Secondly, your body now absorbs and processes foods differently. For example, if you had a malabsorptive weight loss surgery (e.g. gastric bypass or duodenal switch), in addition to eating smaller portions of foods, you’re also not absorbing 100% of the nutrients in the foods that you’re eating.
Interestingly, even in the non-malabsorptive procedures (e.g. sleeve gastrectomy and band) we see changes in nutrient processing. For example, you may no longer have enough stomach acid in your small stomach to efficiently absorb the natural calcium found in dairy products, which is why you’ve been prescribed a special type of calcium, calcium citrate, that doesn’t require stomach acid to be absorbed.
The signs and symptoms of vitamin and mineral deficiencies can be mild to severe.
Some take only weeks to occur, while others take years to develop. While many deficiencies are reversible (e.g. anemia, or low iron), several micronutrient deficiencies are irreversible (e.g. osteoporosis, or bone decay due to inadequate calcium and vitamin D, and neurological damage due to inadequate B vitamins).
Moral of the story? Take your vitamins!
How often should I be going for blood tests?
Your bariatric team will tell you how often you should have blood tests done. It’s most likely that you’ll have a blood test after your surgery, while you’re still in the hospital. Following this, your next blood test will be in three to six months and continue every three to six months until your first year after surgery, depending on the type of surgery you had. If your blood tests are looking great at one year after surgery, this is a good sign and means that you managed to get through the first risky year after bariatric surgery without having developed a deficiency!
But this doesn’t mean that blood tests are no longer needed. You’ll need to do blood tests to check for nutrient deficiencies for the rest of your life. As you get older, your body needs more of some nutrients and less of others as your body changes. Some deficiencies also take a longer time to develop. For this reason, you may still develop deficiencies over time, even five to ten years after surgery. We’ve seen many patients who stopped doing their blood tests because they felt fine only to find out years later that they have multiple severe deficiencies. Feeling good doesn’t mean everything is good. And there’s a reason why.
Before feeling tired, lethargic, weak, or sick, because of a nutrient deficiency, your body goes through the following stages:
You’re not getting enough of a nutrient from your diet and your vitamins; Your body doesn’t have enough of the nutrient stored; You begin to have low levels of the nutrient in your body; Your organs begin to have trouble working properly; You begin feeling unwell and develop symptoms of deficiencies. Feeling unwell is the last step in this process.
These steps can take only a few weeks for some nutrients, and up to several months for others. When you begin to feel unwell, your body has already been through weeks—or months—of missing an important nutrient. Blood tests can catch these deficiencies at a much earlier stage.
For example, say you stopped taking your iron pill. You wouldn’t feel an anemia, or an iron deficiency, developing. Gradually, over time, you’ll begin to get tired and you might figure it’s just your busy lifestyle. You’ll begin to feel worse and wonder if you’re just not getting enough sleep. Then you’ll become increasingly lethargic and notice your hair has lost its shine and is getting brittle. Lastly, you’ll notice that you can hardly get through your morning routine without having to sit down and take a break. You’ll go to your doctor who will order blood tests. The blood tests will come back diagnosing you with anemia. Luckily, you’ll restart your iron supplement which will reverse this condition, although it’ll take about three months until you feel like yourself again. However, some deficiencies aren’t reversible which can leave you unwell permanently.
The bottom line:
Have your blood tests done regularly as suggested by your bariatric team. You’ll eventually only have one blood test per year, but this will only be the case at two years after bariatric surgery or until your blood tests routinely come back normal. If you no longer see your bariatric team, or live too far from your bariatric center, make sure that your family doctor is testing you for bariatric surgery-related deficiencies. The routine blood tests that your family doctor performs aren’t the same ones that your bariatric team orders. We look at so much more. Ask your family doctor if he/she is looking for all the nutrients necessary for bariatric surgery. They can receive this information from the bariatric clinic where you had your surgery.

There are two main reasons bariatric patients are at risk for developing vitamin and mineral deficiencies:
1. First of all, and most obviously, you’re no longer able to consume large enough amounts of foods to meet your micronutrient (i.e. vitamin and mineral) needs.
2. Secondly, your body now absorbs and processes foods differently. For example, if you had a malabsorptive weight loss surgery (e.g. gastric bypass or duodenal switch), in addition to eating smaller portions of foods, you’re also not absorbing 100% of the nutrients in the foods that you’re eating.
Interestingly, even in the non-malabsorptive procedures (e.g. sleeve gastrectomy and band) we see changes in nutrient processing. For example, you may no longer have enough stomach acid in your small stomach to efficiently absorb the natural calcium found in dairy products, which is why you’ve been prescribed a special type of calcium, calcium citrate, that doesn’t require stomach acid to be absorbed.
The signs and symptoms of vitamin and mineral deficiencies can be mild to severe.
Some take only weeks to occur, while others take years to develop. While many deficiencies are reversible (e.g. anemia, or low iron), several micronutrient deficiencies are irreversible (e.g. osteoporosis, or bone decay due to inadequate calcium and vitamin D, and neurological damage due to inadequate B vitamins).
Moral of the story? Take your vitamins!
How often should I be going for blood tests?
Your bariatric team will tell you how often you should have blood tests done. It’s most likely that you’ll have a blood test after your surgery, while you’re still in the hospital. Following this, your next blood test will be in three to six months and continue every three to six months until your first year after surgery, depending on the type of surgery you had. If your blood tests are looking great at one year after surgery, this is a good sign and means that you managed to get through the first risky year after bariatric surgery without having developed a deficiency!
But this doesn’t mean that blood tests are no longer needed. You’ll need to do blood tests to check for nutrient deficiencies for the rest of your life. As you get older, your body needs more of some nutrients and less of others as your body changes. Some deficiencies also take a longer time to develop. For this reason, you may still develop deficiencies over time, even five to ten years after surgery. We’ve seen many patients who stopped doing their blood tests because they felt fine only to find out years later that they have multiple severe deficiencies. Feeling good doesn’t mean everything is good. And there’s a reason why.
Before feeling tired, lethargic, weak, or sick, because of a nutrient deficiency, your body goes through the following stages:
You’re not getting enough of a nutrient from your diet and your vitamins; Your body doesn’t have enough of the nutrient stored; You begin to have low levels of the nutrient in your body; Your organs begin to have trouble working properly; You begin feeling unwell and develop symptoms of deficiencies. Feeling unwell is the last step in this process.
These steps can take only a few weeks for some nutrients, and up to several months for others. When you begin to feel unwell, your body has already been through weeks—or months—of missing an important nutrient. Blood tests can catch these deficiencies at a much earlier stage.
For example, say you stopped taking your iron pill. You wouldn’t feel an anemia, or an iron deficiency, developing. Gradually, over time, you’ll begin to get tired and you might figure it’s just your busy lifestyle. You’ll begin to feel worse and wonder if you’re just not getting enough sleep. Then you’ll become increasingly lethargic and notice your hair has lost its shine and is getting brittle. Lastly, you’ll notice that you can hardly get through your morning routine without having to sit down and take a break. You’ll go to your doctor who will order blood tests. The blood tests will come back diagnosing you with anemia. Luckily, you’ll restart your iron supplement which will reverse this condition, although it’ll take about three months until you feel like yourself again. However, some deficiencies aren’t reversible which can leave you unwell permanently.
The bottom line:
Have your blood tests done regularly as suggested by your bariatric team. You’ll eventually only have one blood test per year, but this will only be the case at two years after bariatric surgery or until your blood tests routinely come back normal. If you no longer see your bariatric team, or live too far from your bariatric center, make sure that your family doctor is testing you for bariatric surgery-related deficiencies. The routine blood tests that your family doctor performs aren’t the same ones that your bariatric team orders. We look at so much more. Ask your family doctor if he/she is looking for all the nutrients necessary for bariatric surgery. They can receive this information from the bariatric clinic where you had your surgery.

Drinking water after surgery can cause some discomfort (like a rock hitting your stomach), sometimes it doesn’t taste right because of taste changes after surgery, and sometimes the temperature of the water can leave you feeling uncomfortable. Other times, you may simply just forget to drink and you just don’t feel as thirsty.
Not drinking enough water can leave you dehydrated.
How do you know if you’re beginning to get dehydrated? There are 3 main ways of figuring this out:
Do I pee 3 times per day, or less? Is my pee dark yellow in colour and smells more than usual? Do I get dizzy when I stand/sit up or bend over? If you’ve had bariatric surgery and answered yes to one or more of these questions, there’s a chance you may be dehydrated. Some of these symptoms can be related to other causes as well, so check with your doctor, bariatric dietitian, or nurse if you’re unsure.
Here are our tips for drinking more water after surgery:
Make water more convenient by…
Buying a fun new water bottle for work and home that gets you excited. Ideally, something colourful that catches your eye; Keeping a water bottle or water glass within arm’s reach at all times, regardless of where you are (e.g. at work, in the car, on the couch, in bed, etc.); Keeping cold water in the fridge at all times. Buy a water pitcher or a water filtering jug and place it at the front of your fridge. It needs to be visible and easy to reach to be convenient; Knowing your environment. Do a tour of your workplace to remind yourself of where the water fountains or coolers are. Check if the cafeteria charges for hot water or if there’s a vending machine that sells water bottles close by; Buy a smaller water bottle to carry in your purse or backpack for when you’re on the go. Ideally, it should hold no more than one to two cups. Large water bottles are often intimidating and if they are too heavy or bulky, they’re more likely to get left behind; Leave a reusable water bottle in your car at all times so that you always have some on-hand.
Get excited and add some flavour by…
Trying infused water. Add one of the following combinations to your water pitcher or water bottle:
Sliced cucumber + fresh mint leaves; Sliced strawberries + fresh basil leaves; Sliced lemon + fresh lavender; Blackberries + fresh thyme; One cinnamon stick (for best results leave overnight in your water bottle); Using flavoured ice cubes.
This idea involves freezing concentrated fruit purees, spirals of citrus rinds, and/or fresh herbs into ice cube trays. Adding one to three of these ice cubes into your water not only adds a fun flavour and keeps your water colder, but it’s also a colourful touch. This is a great alternative to store-bought water enhancers that contain artificial sweeteners.
Example: puree two cups of chopped watermelon with the juice of one lime. Freeze the mixture in ice cube trays. Add two ice cubes into your reusable water bottle; Making a homemade tea with an added twist. Add eight ounces (one cup) of boiling water to the combinations below. Drink hot or refrigerate overnight and enjoy cold.
1/2 sliced lemon + 1/2 inch piece of peeled fresh ginger + 1 tsp honey; A green tea bag + fresh mint leaves; A black tea bag + orange slices or peach slices; An earl grey tea bag + sprig of lavender + lemon slices +1 tsp honey; A white tea bag + mint leaves + dash of lime juice; Treating yourself to some loose tea leaves or flavoured tea bags at specialty shops. Set reminders by…
1. Downloading an app. There are countless free apps out there to help you track your daily water intake and even ones that will send you constant reminders throughout the day to drink;
2. Add a sticky note to your computer monitor. Be sure to change the placement of the sticky note every week so it doesn’t blend into the background;
3. If you’re someone who does repetitive tasks at work, use this to your advantage! For example, challenge yourself to take three sips of water every time you read a new email and every time you send an email;
4. Buy a ‘time stamped’ water bottle or simply recreate one by writing the hours of your work day down the side of your bottle with a permanent marker. For example, evenly space 9 a.m., 10 a.m., 11 a.m., and 12 a.m. down one side of the bottle and 1 p.m., 2 p.m., 3 p.m., and 4 p.m. down the opposite side of the bottle. This strategy will also help you to pace yourself throughout the day.

– Lisa & Monica, your bariatric surgery dietitians

Drinking water after surgery can cause some discomfort (like a rock hitting your stomach), sometimes it doesn’t taste right because of taste changes after surgery, and sometimes the temperature of the water can leave you feeling uncomfortable. Other times, you may simply just forget to drink and you just don’t feel as thirsty.
Not drinking enough water can leave you dehydrated.
How do you know if you’re beginning to get dehydrated? There are 3 main ways of figuring this out:
Do I pee 3 times per day, or less? Is my pee dark yellow in colour and smells more than usual? Do I get dizzy when I stand/sit up or bend over? If you’ve had bariatric surgery and answered yes to one or more of these questions, there’s a chance you may be dehydrated. Some of these symptoms can be related to other causes as well, so check with your doctor, bariatric dietitian, or nurse if you’re unsure.
Here are our tips for drinking more water after surgery:
Make water more convenient by…
Buying a fun new water bottle for work and home that gets you excited. Ideally, something colourful that catches your eye; Keeping a water bottle or water glass within arm’s reach at all times, regardless of where you are (e.g. at work, in the car, on the couch, in bed, etc.); Keeping cold water in the fridge at all times. Buy a water pitcher or a water filtering jug and place it at the front of your fridge. It needs to be visible and easy to reach to be convenient; Knowing your environment. Do a tour of your workplace to remind yourself of where the water fountains or coolers are. Check if the cafeteria charges for hot water or if there’s a vending machine that sells water bottles close by; Buy a smaller water bottle to carry in your purse or backpack for when you’re on the go. Ideally, it should hold no more than one to two cups. Large water bottles are often intimidating and if they are too heavy or bulky, they’re more likely to get left behind; Leave a reusable water bottle in your car at all times so that you always have some on-hand.
Get excited and add some flavour by…
Trying infused water. Add one of the following combinations to your water pitcher or water bottle:
Sliced cucumber + fresh mint leaves; Sliced strawberries + fresh basil leaves; Sliced lemon + fresh lavender; Blackberries + fresh thyme; One cinnamon stick (for best results leave overnight in your water bottle); Using flavoured ice cubes.
This idea involves freezing concentrated fruit purees, spirals of citrus rinds, and/or fresh herbs into ice cube trays. Adding one to three of these ice cubes into your water not only adds a fun flavour and keeps your water colder, but it’s also a colourful touch. This is a great alternative to store-bought water enhancers that contain artificial sweeteners.
Example: puree two cups of chopped watermelon with the juice of one lime. Freeze the mixture in ice cube trays. Add two ice cubes into your reusable water bottle; Making a homemade tea with an added twist. Add eight ounces (one cup) of boiling water to the combinations below. Drink hot or refrigerate overnight and enjoy cold.
1/2 sliced lemon + 1/2 inch piece of peeled fresh ginger + 1 tsp honey; A green tea bag + fresh mint leaves; A black tea bag + orange slices or peach slices; An earl grey tea bag + sprig of lavender + lemon slices +1 tsp honey; A white tea bag + mint leaves + dash of lime juice; Treating yourself to some loose tea leaves or flavoured tea bags at specialty shops. Set reminders by…
1. Downloading an app. There are countless free apps out there to help you track your daily water intake and even ones that will send you constant reminders throughout the day to drink;
2. Add a sticky note to your computer monitor. Be sure to change the placement of the sticky note every week so it doesn’t blend into the background;
3. If you’re someone who does repetitive tasks at work, use this to your advantage! For example, challenge yourself to take three sips of water every time you read a new email and every time you send an email;
4. Buy a ‘time stamped’ water bottle or simply recreate one by writing the hours of your work day down the side of your bottle with a permanent marker. For example, evenly space 9 a.m., 10 a.m., 11 a.m., and 12 a.m. down one side of the bottle and 1 p.m., 2 p.m., 3 p.m., and 4 p.m. down the opposite side of the bottle. This strategy will also help you to pace yourself throughout the day.

– Lisa & Monica, your bariatric surgery dietitians

Drinking water after surgery can cause some discomfort (like a rock hitting your stomach), sometimes it doesn’t taste right because of taste changes after surgery, and sometimes the temperature of the water can leave you feeling uncomfortable. Other times, you may simply just forget to drink and you just don’t feel as thirsty.
Not drinking enough water can leave you dehydrated.
How do you know if you’re beginning to get dehydrated? There are 3 main ways of figuring this out:
Do I pee 3 times per day, or less? Is my pee dark yellow in colour and smells more than usual? Do I get dizzy when I stand/sit up or bend over? If you’ve had bariatric surgery and answered yes to one or more of these questions, there’s a chance you may be dehydrated. Some of these symptoms can be related to other causes as well, so check with your doctor, bariatric dietitian, or nurse if you’re unsure.
Here are our tips for drinking more water after surgery:
Make water more convenient by…
Buying a fun new water bottle for work and home that gets you excited. Ideally, something colourful that catches your eye; Keeping a water bottle or water glass within arm’s reach at all times, regardless of where you are (e.g. at work, in the car, on the couch, in bed, etc.); Keeping cold water in the fridge at all times. Buy a water pitcher or a water filtering jug and place it at the front of your fridge. It needs to be visible and easy to reach to be convenient; Knowing your environment. Do a tour of your workplace to remind yourself of where the water fountains or coolers are. Check if the cafeteria charges for hot water or if there’s a vending machine that sells water bottles close by; Buy a smaller water bottle to carry in your purse or backpack for when you’re on the go. Ideally, it should hold no more than one to two cups. Large water bottles are often intimidating and if they are too heavy or bulky, they’re more likely to get left behind; Leave a reusable water bottle in your car at all times so that you always have some on-hand.
Get excited and add some flavour by…
Trying infused water. Add one of the following combinations to your water pitcher or water bottle:
Sliced cucumber + fresh mint leaves; Sliced strawberries + fresh basil leaves; Sliced lemon + fresh lavender; Blackberries + fresh thyme; One cinnamon stick (for best results leave overnight in your water bottle); Using flavoured ice cubes.
This idea involves freezing concentrated fruit purees, spirals of citrus rinds, and/or fresh herbs into ice cube trays. Adding one to three of these ice cubes into your water not only adds a fun flavour and keeps your water colder, but it’s also a colourful touch. This is a great alternative to store-bought water enhancers that contain artificial sweeteners.
Example: puree two cups of chopped watermelon with the juice of one lime. Freeze the mixture in ice cube trays. Add two ice cubes into your reusable water bottle; Making a homemade tea with an added twist. Add eight ounces (one cup) of boiling water to the combinations below. Drink hot or refrigerate overnight and enjoy cold.
1/2 sliced lemon + 1/2 inch piece of peeled fresh ginger + 1 tsp honey; A green tea bag + fresh mint leaves; A black tea bag + orange slices or peach slices; An earl grey tea bag + sprig of lavender + lemon slices +1 tsp honey; A white tea bag + mint leaves + dash of lime juice; Treating yourself to some loose tea leaves or flavoured tea bags at specialty shops. Set reminders by…
1. Downloading an app. There are countless free apps out there to help you track your daily water intake and even ones that will send you constant reminders throughout the day to drink;
2. Add a sticky note to your computer monitor. Be sure to change the placement of the sticky note every week so it doesn’t blend into the background;
3. If you’re someone who does repetitive tasks at work, use this to your advantage! For example, challenge yourself to take three sips of water every time you read a new email and every time you send an email;
4. Buy a ‘time stamped’ water bottle or simply recreate one by writing the hours of your work day down the side of your bottle with a permanent marker. For example, evenly space 9 a.m., 10 a.m., 11 a.m., and 12 a.m. down one side of the bottle and 1 p.m., 2 p.m., 3 p.m., and 4 p.m. down the opposite side of the bottle. This strategy will also help you to pace yourself throughout the day.

– Lisa & Monica, your bariatric surgery dietitians

Early vs Late Dumping Syndrome
Although different, the symptoms of early and late dumping syndromes are very similar.

They include:
Nausea or vomiting Abdominal cramps Diarrhea Sweatiness Dizziness Irregular heartbeats However, late dumping syndrome can also lead to low blood sugar.
Early dumping syndrome shows up 15-30 minutes after a meal. It occurs when food flushes too quickly through the gut. This could be because of eating too fast, not chewing well or drinking while eating.
Late dumping syndrome, on the other hand, happens when you eat a lot of refined sugars or extremely sweet foods. These concentrated sugars absorb water from the body as they pass through the intestines. After a few hours, they lead to a spike in hormones and a drop in blood sugar, making you feel dizzy and shaky.
Here are some foods that might trigger late dumping syndrome:
Cookies Candy Cakes Ice-cream Fruit juices Soda drinks Sweetened breads If you are experiencing late dumping syndrome, it is best that you speak with your registered dietitian to discuss what to eat after an episode and find the best solutions for your quick recovery.
How to Avoid Dumping Syndrome
Distribute your meals and snacks evenly throughout the day. Don’t drink and eat at the same time. Drink 15 minutes before and 30 minutes after eating to prevent flushing. Choose foods with less than 25 grams of total carbohydrates and less than 10 grams of added sugar. This is usually shown in the nutrition facts table on food packages! Make sure to eat protein at each of your meals and snacks. Protein stops sugar from passing too quickly through the gut. Be mindful of the amount of sweet foods and refined sugars you eat in a day. An entire box of cookies is different from 1 or 2 homemade cookies. A glass of juice from concentrate is far from a fresh smoothie made with whole fruits, milk and yogurt. Dumping syndrome can seem like an inevitable evil, but many patients are able to successfully avoid it. Well distributed meals and snacks made from wholesome, protein-rich foods is the way to go!
Written by: Nadeen Mekhael (Dietetic Intern)
– Lisa & Monica

Drinking water after surgery can cause some discomfort (like a rock hitting your stomach), sometimes it doesn’t taste right because of taste changes after surgery, and sometimes the temperature of the water can leave you feeling uncomfortable. Other times, you may simply just forget to drink and you just don’t feel as thirsty.
Not drinking enough water can leave you dehydrated.
How do you know if you’re beginning to get dehydrated? There are 3 main ways of figuring this out:
Do I pee 3 times per day, or less? Is my pee dark yellow in colour and smells more than usual? Do I get dizzy when I stand/sit up or bend over? If you’ve had bariatric surgery and answered yes to one or more of these questions, there’s a chance you may be dehydrated. Some of these symptoms can be related to other causes as well, so check with your doctor, bariatric dietitian, or nurse if you’re unsure.
Here are our tips for drinking more water after surgery:
Make water more convenient by…
Buying a fun new water bottle for work and home that gets you excited. Ideally, something colourful that catches your eye; Keeping a water bottle or water glass within arm’s reach at all times, regardless of where you are (e.g. at work, in the car, on the couch, in bed, etc.); Keeping cold water in the fridge at all times. Buy a water pitcher or a water filtering jug and place it at the front of your fridge. It needs to be visible and easy to reach to be convenient; Knowing your environment. Do a tour of your workplace to remind yourself of where the water fountains or coolers are. Check if the cafeteria charges for hot water or if there’s a vending machine that sells water bottles close by; Buy a smaller water bottle to carry in your purse or backpack for when you’re on the go. Ideally, it should hold no more than one to two cups. Large water bottles are often intimidating and if they are too heavy or bulky, they’re more likely to get left behind; Leave a reusable water bottle in your car at all times so that you always have some on-hand.
Get excited and add some flavour by…
Trying infused water. Add one of the following combinations to your water pitcher or water bottle:
Sliced cucumber + fresh mint leaves; Sliced strawberries + fresh basil leaves; Sliced lemon + fresh lavender; Blackberries + fresh thyme; One cinnamon stick (for best results leave overnight in your water bottle); Using flavoured ice cubes.
This idea involves freezing concentrated fruit purees, spirals of citrus rinds, and/or fresh herbs into ice cube trays. Adding one to three of these ice cubes into your water not only adds a fun flavour and keeps your water colder, but it’s also a colourful touch. This is a great alternative to store-bought water enhancers that contain artificial sweeteners.
Example: puree two cups of chopped watermelon with the juice of one lime. Freeze the mixture in ice cube trays. Add two ice cubes into your reusable water bottle; Making a homemade tea with an added twist. Add eight ounces (one cup) of boiling water to the combinations below. Drink hot or refrigerate overnight and enjoy cold.
1/2 sliced lemon + 1/2 inch piece of peeled fresh ginger + 1 tsp honey; A green tea bag + fresh mint leaves; A black tea bag + orange slices or peach slices; An earl grey tea bag + sprig of lavender + lemon slices +1 tsp honey; A white tea bag + mint leaves + dash of lime juice; Treating yourself to some loose tea leaves or flavoured tea bags at specialty shops. Set reminders by…
1. Downloading an app. There are countless free apps out there to help you track your daily water intake and even ones that will send you constant reminders throughout the day to drink;
2. Add a sticky note to your computer monitor. Be sure to change the placement of the sticky note every week so it doesn’t blend into the background;
3. If you’re someone who does repetitive tasks at work, use this to your advantage! For example, challenge yourself to take three sips of water every time you read a new email and every time you send an email;
4. Buy a ‘time stamped’ water bottle or simply recreate one by writing the hours of your work day down the side of your bottle with a permanent marker. For example, evenly space 9 a.m., 10 a.m., 11 a.m., and 12 a.m. down one side of the bottle and 1 p.m., 2 p.m., 3 p.m., and 4 p.m. down the opposite side of the bottle. This strategy will also help you to pace yourself throughout the day.

– Lisa & Monica, your bariatric surgery dietitians

You may also be wondering how in the world do I become more active? I don’t even know where to start, and the gym just isn’t for me.
We teamed up with Myriam, a local kinesiologist, to give you tips on how to start to get your joints moving when you’ve been inactive for too long.
A kinesiologist is a highly educated health care professional who is an expert in body movement. They’re experts in preventing and managing injuries and help people to get fit and perform at their best, among many other things.
In these videos, Myriam will show you exercises that you can do at home to improve the health of your joints and movement to start getting you on a path to being more fit.
Practice these exercises in the comfort of your own home. All you’ll need is:
A chair, A belt or resistance band, A broomstick or long stick. These exercises are great to start BEFORE surgery, early AFTER surgery, or even LONG TERM after surgery. It’s never too late to start being active. Remember that the number on the scale is only part of the story – fitness and exercise is the other half of the equation when it comes to living a longer and healthier life.
How did this activity go for you? Let us know!
– Lisa & Monica

Early vs Late Dumping Syndrome
Although different, the symptoms of early and late dumping syndromes are very similar.

They include:
Nausea or vomiting Abdominal cramps Diarrhea Sweatiness Dizziness Irregular heartbeats However, late dumping syndrome can also lead to low blood sugar.
Early dumping syndrome shows up 15-30 minutes after a meal. It occurs when food flushes too quickly through the gut. This could be because of eating too fast, not chewing well or drinking while eating.
Late dumping syndrome, on the other hand, happens when you eat a lot of refined sugars or extremely sweet foods. These concentrated sugars absorb water from the body as they pass through the intestines. After a few hours, they lead to a spike in hormones and a drop in blood sugar, making you feel dizzy and shaky.
Here are some foods that might trigger late dumping syndrome:
Cookies Candy Cakes Ice-cream Fruit juices Soda drinks Sweetened breads If you are experiencing late dumping syndrome, it is best that you speak with your registered dietitian to discuss what to eat after an episode and find the best solutions for your quick recovery.
How to Avoid Dumping Syndrome
Distribute your meals and snacks evenly throughout the day. Don’t drink and eat at the same time. Drink 15 minutes before and 30 minutes after eating to prevent flushing. Choose foods with less than 25 grams of total carbohydrates and less than 10 grams of added sugar. This is usually shown in the nutrition facts table on food packages! Make sure to eat protein at each of your meals and snacks. Protein stops sugar from passing too quickly through the gut. Be mindful of the amount of sweet foods and refined sugars you eat in a day. An entire box of cookies is different from 1 or 2 homemade cookies. A glass of juice from concentrate is far from a fresh smoothie made with whole fruits, milk and yogurt. Dumping syndrome can seem like an inevitable evil, but many patients are able to successfully avoid it. Well distributed meals and snacks made from wholesome, protein-rich foods is the way to go!
Written by: Nadeen Mekhael (Dietetic Intern)
– Lisa & Monica

You may also be wondering how in the world do I become more active? I don’t even know where to start, and the gym just isn’t for me.
We teamed up with Myriam, a local kinesiologist, to give you tips on how to start to get your joints moving when you’ve been inactive for too long.
A kinesiologist is a highly educated health care professional who is an expert in body movement. They’re experts in preventing and managing injuries and help people to get fit and perform at their best, among many other things.
In these videos, Myriam will show you exercises that you can do at home to improve the health of your joints and movement to start getting you on a path to being more fit.
Practice these exercises in the comfort of your own home. All you’ll need is:
A chair, A belt or resistance band, A broomstick or long stick. These exercises are great to start BEFORE surgery, early AFTER surgery, or even LONG TERM after surgery. It’s never too late to start being active. Remember that the number on the scale is only part of the story – fitness and exercise is the other half of the equation when it comes to living a longer and healthier life.
How did this activity go for you? Let us know!
– Lisa & Monica

View our Facebook video to learn more.

Cooking methods. If you tolerated a saucy chicken pot-pie, it doesn’t mean roast chicken will go down just as comfortably. Dryer methods of cooking (like broiling, roasting, grilling, and pan-frying) tend to be more difficult to tolerate. Moist cooking methods on the other hand (like steaming, braising, stewing, simmering, poaching) that involve liquids or a sauce are typically better tolerated. Also, be careful when microwaving, as the process of reheating foods can dry them out. A good way to keep the moisture in is by resting the lid on the container (not sealed) and stir after each minute until ready. If you’re reheating dry foods remember to sprinkle in some water, broth, tomato juice, milk, or low-fat gravy to add additional moisture. Mechanical reasons like not chewing well enough and taking large bites. You should always be sure to cut your food into small pieces—as small as your pinky fingernail to start—and chew your food until it’s puree in your mouth before swallowing. Remember that digestion starts in the mouth! Emotional stress and anxiety can tighten the upper digestive system which makes food more difficult to tolerate. Do you find you eat more comfortably at home or on the weekends compared to at work? If so, your tolerance issues could be related to stress or anxiety. Always be sure to eat in a calm environment and start your meals by taking a few deep breaths to relax and decompress. Some patients feel more comfortable eating alone at first (i.e. in their office instead of in the cafeteria). Eating while multitasking! When you are eating, you should only be eating. We know that this is a tough one to practice, but eating while driving, watching TV, cleaning, working through lunch, etc. can distract you from taking small bites and chewing well. Do your best to put away distractions during meal times. If you choose to eat lunch in your office, mute the volume on your computer and turn off the monitor so you’re not tempted to check your email in between bites. Posture. It sounds silly to discuss, but it’s true, poor posture can negatively affect digestion. If you are eating while slouched or reclined on the couch or awkwardly propped up on pillows in bed, chances are that you will experience some tolerance issues. When you are eating, you should ideally be sitting in a chair pulled close to the table with your bum as far back as possible and with your back nice and straight. Eating at the table in your kitchen or dining room will also give your meals and snacks more structure. Generally speaking, it’s a good habit to limit food and eating to only the kitchen and dining room. Excerpt from "The Complete Guide to Weight Loss Surgery: Your questions finally answered".
Available on Amazon.com, Amazon.ca, or our website (PDF download).

View our Facebook video to learn more.

1. My weight does not determine my success nor worth.
“If you accept your personal best at everything else in life, why not weight?” – Yoni Freedhoff
Isn’t that SUCH a good quote?
Is your WLS team happy with your progress, but you aren’t? Why are you still pushing for and obsessing over those next 10 lbs? Reflect on why you feel that you must lose those extra pounds and what will happen if you don’t?
2. I acknowledge that a healthy lifestyle (i.e. eating healthy most of the time and moving my body often) is a part-time job. Some weeks it doesn’t feel like work, but often it does.
It is important to accept that doing well after WLS is not an accident. You have to make the time for your new habits.

3. I see meal planning, grocery shopping, and cooking as acts of self-care.
This mindset shift is HUGE. Embracing this shift requires practicing gratitude. For example, this means being able to acknowledge that although you may not enjoy cooking, you are thankful to have food to put on the table. Or, as another example, maybe you don’t enjoy meal planning, but you can acknowledge how much smoother getting organized on the weekend makes your week flow.
Try viewing these chores from a place of gratitude this week, and watch how much lighter they all of sudden feel.

4. I move my body because it feels good and helps me to re-charge. I don’t exercise to control my weight.
If you are exercising solely for the purpose of controlling your weight, it is only a matter of time before you burn yourself out.
Moving your body should come from a place of self-care. The activities that you choose should be enjoyable and energizing. They shouldn’t feel forced.

5. I am not on a diet. I eat foods that I enjoy. I practice moderation and flexible eating to the best of my ability.
All foods fit.
If you feel restricted, if you’re counting your calories daily, if you’re always hungry, or if you often feel guilty or ashamed about your food choices, you are going to burn yourself out!
If you have dieted for most of your life, you likely have a lot of baggage in this department to work through. For many of our patients, it takes years to work through this mindset shift, so don’t be too hard on yourself.

So, how many of these mindset shifts have you fully embraced? Which ones are still a struggle? Where do you feel stuck?
Try posting these 5 mindset shifts up in your office or home to keep them top of mind as you go about your day. Envision and journal about what it would feel like and look like to embrace all of them.
Click HERE for a FREE printable of these 5 mindset shifts!
Click HERE to read more about this kind of content.
Click HERE to follow our Facebook page for up-to-date videos and nutrition information.
If you need help working through these shifts, speak with your WLS dietitian or psychologist.
Wishing you all much happiness in your WLS journey!
– Monica & Lisa

1. My weight does not determine my success nor worth.
“If you accept your personal best at everything else in life, why not weight?” – Yoni Freedhoff
Isn’t that SUCH a good quote?
Is your WLS team happy with your progress, but you aren’t? Why are you still pushing for and obsessing over those next 10 lbs? Reflect on why you feel that you must lose those extra pounds and what will happen if you don’t?
2. I acknowledge that a healthy lifestyle (i.e. eating healthy most of the time and moving my body often) is a part-time job. Some weeks it doesn’t feel like work, but often it does.
It is important to accept that doing well after WLS is not an accident. You have to make the time for your new habits.

3. I see meal planning, grocery shopping, and cooking as acts of self-care.
This mindset shift is HUGE. Embracing this shift requires practicing gratitude. For example, this means being able to acknowledge that although you may not enjoy cooking, you are thankful to have food to put on the table. Or, as another example, maybe you don’t enjoy meal planning, but you can acknowledge how much smoother getting organized on the weekend makes your week flow.
Try viewing these chores from a place of gratitude this week, and watch how much lighter they all of sudden feel.

4. I move my body because it feels good and helps me to re-charge. I don’t exercise to control my weight.
If you are exercising solely for the purpose of controlling your weight, it is only a matter of time before you burn yourself out.
Moving your body should come from a place of self-care. The activities that you choose should be enjoyable and energizing. They shouldn’t feel forced.

5. I am not on a diet. I eat foods that I enjoy. I practice moderation and flexible eating to the best of my ability.
All foods fit.
If you feel restricted, if you’re counting your calories daily, if you’re always hungry, or if you often feel guilty or ashamed about your food choices, you are going to burn yourself out!
If you have dieted for most of your life, you likely have a lot of baggage in this department to work through. For many of our patients, it takes years to work through this mindset shift, so don’t be too hard on yourself.

So, how many of these mindset shifts have you fully embraced? Which ones are still a struggle? Where do you feel stuck?
Try posting these 5 mindset shifts up in your office or home to keep them top of mind as you go about your day. Envision and journal about what it would feel like and look like to embrace all of them.
Click HERE for a FREE printable of these 5 mindset shifts!
Click HERE to read more about this kind of content.
Click HERE to follow our Facebook page for up-to-date videos and nutrition information.
If you need help working through these shifts, speak with your WLS dietitian or psychologist.
Wishing you all much happiness in your WLS journey!
– Monica & Lisa

Cooking methods. If you tolerated a saucy chicken pot-pie, it doesn’t mean roast chicken will go down just as comfortably. Dryer methods of cooking (like broiling, roasting, grilling, and pan-frying) tend to be more difficult to tolerate. Moist cooking methods on the other hand (like steaming, braising, stewing, simmering, poaching) that involve liquids or a sauce are typically better tolerated. Also, be careful when microwaving, as the process of reheating foods can dry them out. A good way to keep the moisture in is by resting the lid on the container (not sealed) and stir after each minute until ready. If you’re reheating dry foods remember to sprinkle in some water, broth, tomato juice, milk, or low-fat gravy to add additional moisture. Mechanical reasons like not chewing well enough and taking large bites. You should always be sure to cut your food into small pieces—as small as your pinky fingernail to start—and chew your food until it’s puree in your mouth before swallowing. Remember that digestion starts in the mouth! Emotional stress and anxiety can tighten the upper digestive system which makes food more difficult to tolerate. Do you find you eat more comfortably at home or on the weekends compared to at work? If so, your tolerance issues could be related to stress or anxiety. Always be sure to eat in a calm environment and start your meals by taking a few deep breaths to relax and decompress. Some patients feel more comfortable eating alone at first (i.e. in their office instead of in the cafeteria). Eating while multitasking! When you are eating, you should only be eating. We know that this is a tough one to practice, but eating while driving, watching TV, cleaning, working through lunch, etc. can distract you from taking small bites and chewing well. Do your best to put away distractions during meal times. If you choose to eat lunch in your office, mute the volume on your computer and turn off the monitor so you’re not tempted to check your email in between bites. Posture. It sounds silly to discuss, but it’s true, poor posture can negatively affect digestion. If you are eating while slouched or reclined on the couch or awkwardly propped up on pillows in bed, chances are that you will experience some tolerance issues. When you are eating, you should ideally be sitting in a chair pulled close to the table with your bum as far back as possible and with your back nice and straight. Eating at the table in your kitchen or dining room will also give your meals and snacks more structure. Generally speaking, it’s a good habit to limit food and eating to only the kitchen and dining room. Excerpt from "The Complete Guide to Weight Loss Surgery: Your questions finally answered".
Available on Amazon.com, Amazon.ca, or our website (PDF download).

Cooking methods. If you tolerated a saucy chicken pot-pie, it doesn’t mean roast chicken will go down just as comfortably. Dryer methods of cooking (like broiling, roasting, grilling, and pan-frying) tend to be more difficult to tolerate. Moist cooking methods on the other hand (like steaming, braising, stewing, simmering, poaching) that involve liquids or a sauce are typically better tolerated. Also, be careful when microwaving, as the process of reheating foods can dry them out. A good way to keep the moisture in is by resting the lid on the container (not sealed) and stir after each minute until ready. If you’re reheating dry foods remember to sprinkle in some water, broth, tomato juice, milk, or low-fat gravy to add additional moisture. Mechanical reasons like not chewing well enough and taking large bites. You should always be sure to cut your food into small pieces—as small as your pinky fingernail to start—and chew your food until it’s puree in your mouth before swallowing. Remember that digestion starts in the mouth! Emotional stress and anxiety can tighten the upper digestive system which makes food more difficult to tolerate. Do you find you eat more comfortably at home or on the weekends compared to at work? If so, your tolerance issues could be related to stress or anxiety. Always be sure to eat in a calm environment and start your meals by taking a few deep breaths to relax and decompress. Some patients feel more comfortable eating alone at first (i.e. in their office instead of in the cafeteria). Eating while multitasking! When you are eating, you should only be eating. We know that this is a tough one to practice, but eating while driving, watching TV, cleaning, working through lunch, etc. can distract you from taking small bites and chewing well. Do your best to put away distractions during meal times. If you choose to eat lunch in your office, mute the volume on your computer and turn off the monitor so you’re not tempted to check your email in between bites. Posture. It sounds silly to discuss, but it’s true, poor posture can negatively affect digestion. If you are eating while slouched or reclined on the couch or awkwardly propped up on pillows in bed, chances are that you will experience some tolerance issues. When you are eating, you should ideally be sitting in a chair pulled close to the table with your bum as far back as possible and with your back nice and straight. Eating at the table in your kitchen or dining room will also give your meals and snacks more structure. Generally speaking, it’s a good habit to limit food and eating to only the kitchen and dining room. Excerpt from "The Complete Guide to Weight Loss Surgery: Your questions finally answered".
Available on Amazon.com, Amazon.ca, or our website (PDF download).

Fancy vinegars and quality olive oils. Aged balsamic vinegars and cold pressed or flavoured olive oils are incredibly trendy right now. They are a great addition to any kitchen pantry and with a simple drizzle can significantly enhance the taste of everyday dishes. These types of products can found at most grocery stores and all specialty food stores.
Gourmet coffee beans. Another trendy food item this year is specialty coffee beans. Whether you prefer fair-trade, certified organic or flavoured, there is something for everyone. Just be sure that the recipient actually has the proper coffee equipment to use them. In a world of Nespresso and Keurig fanatics you can never be too sure!
Homemade spice mixes. A quick internet search will bring up a never-ending list of DIY spice combinations. We love the idea of speeding up meal prep for friends and family. Some of our favourite examples include: taco seasonings, steak spices, chili seasonings, chai tea spice blends, salad dressing spice mixes, meat rubs, etc. Package the spice mixes in small mason jars or spice bottles and add a ribbon for a festive touch!
Potted herbs A small pot of rosemary or thyme this time of year makes a great gift for those who enjoy cooking. Both of these herbs are found in many fall and winter dishes such as turkeys, roasted chickens and stews. These plants can be tricky to find this time of year, but are most often found in select grocery and garden stores.
Specialty teas. You can never have too much tea! Around this time of year pretty much all tea shops offer gift sets of tea which make perfect host/hostess gifts. They also usually have several festive limited-time only seasonal blends that are perfect for winter.

What are your favourite go to host/hostess gifts? Let us know in the comments below!
– Monica & Lisa

For more blogs and tips like this, join our monthly newsletter at: http://eepurl.com/c-qfcL

Fancy vinegars and quality olive oils. Aged balsamic vinegars and cold pressed or flavoured olive oils are incredibly trendy right now. They are a great addition to any kitchen pantry and with a simple drizzle can significantly enhance the taste of everyday dishes. These types of products can found at most grocery stores and all specialty food stores.
Gourmet coffee beans. Another trendy food item this year is specialty coffee beans. Whether you prefer fair-trade, certified organic or flavoured, there is something for everyone. Just be sure that the recipient actually has the proper coffee equipment to use them. In a world of Nespresso and Keurig fanatics you can never be too sure!
Homemade spice mixes. A quick internet search will bring up a never-ending list of DIY spice combinations. We love the idea of speeding up meal prep for friends and family. Some of our favourite examples include: taco seasonings, steak spices, chili seasonings, chai tea spice blends, salad dressing spice mixes, meat rubs, etc. Package the spice mixes in small mason jars or spice bottles and add a ribbon for a festive touch!
Potted herbs A small pot of rosemary or thyme this time of year makes a great gift for those who enjoy cooking. Both of these herbs are found in many fall and winter dishes such as turkeys, roasted chickens and stews. These plants can be tricky to find this time of year, but are most often found in select grocery and garden stores.
Specialty teas. You can never have too much tea! Around this time of year pretty much all tea shops offer gift sets of tea which make perfect host/hostess gifts. They also usually have several festive limited-time only seasonal blends that are perfect for winter.

What are your favourite go to host/hostess gifts? Let us know in the comments below!
– Monica & Lisa

For more blogs and tips like this, join our monthly newsletter at: http://eepurl.com/c-qfcL

Regardless of how marijuana is taken (i.e. smoked, inhaled or eaten) the effects are the same. The majority of people who use marijuana describe a sensation of relaxation and euphoria (the “high”). Some people however react badly to the drug which can result in a state of panic, anxiousness and fear, or in some cases even hallucinations if they take too much.
Of particular relevance to bariatric or weight loss surgery, is the fact that marijuana impacts the part of your brain that controls appetite. Have you heard of the “munchies”? Yep, that’s right, the “munchies” are a real thing! Marijuana can increase your appetite, causing you to eat more, which obviously is not great if your goal is weight loss.
Interestingly, a recent study on weight and marijuana use actually showed that marijuana use may very slightly (and we mean VERY slightly) reduce body weight (about a 0.5% reduction in BMI) (1). This study however was conducted on a group of people with an average BMI of 27 kg/m2, which is way below the average bariatric or weight loss surgery patients’ BMI pre-surgery. This unfortunately means that this mild weight loss effect cannot be applied to the typical bariatric or weight loss surgery patient.
We did however find one recent study done in 2016 that is more relevant to the bariatric or weight loss surgery population (2). The study was run on a group of 50 patients (62% being RYGB patients) all 2 years after surgery. The results of the study showed that the patients who had smoked marijuana within the last 30 days and the patients who had started smoking more since surgery, were all more likely to have disordered eating habits, specifically “loss of controlled food intake” (2). Although the study did not look at weight outcomes related to marijuana use, we know that disordered eating habits such as grazing and bingeing are risk factors for weight regain after bariatric or weight loss surgery.
In conclusion, we do not yet fully understand the effects of marijuana use after surgery with respect to weight loss and longer term weight maintenance outcomes. The field of research is still very young (3). Regular marijuana use however may pose medical risks after surgery, therefore speak with your surgeon if you have been prescribed marijuana for medical reasons. Furthermore, if you choose to use marijuana for recreational reasons on a regular basis, it is worth discussing this habit with your bariatric nurse and dietitian.
– Monica & Lisa
*******
Join our monthly newsletter to receive access to all our blogs and exclusive dietitian-approved tips to optimizing your weight loss and maintaining your weigh long-term!

http://eepurl.com/c-qfcL
*******
References:
1. http://onlinelibrary.wiley.com/doi/10.1002/hec.3267/full
2. http://www.sciencedirect.com/science/article/pii/S1550728915002063
3. https://www.ncbi.nlm.nih.gov/pubmed/24913244

Regardless of how marijuana is taken (i.e. smoked, inhaled or eaten) the effects are the same. The majority of people who use marijuana describe a sensation of relaxation and euphoria (the “high”). Some people however react badly to the drug which can result in a state of panic, anxiousness and fear, or in some cases even hallucinations if they take too much.
Of particular relevance to bariatric or weight loss surgery, is the fact that marijuana impacts the part of your brain that controls appetite. Have you heard of the “munchies”? Yep, that’s right, the “munchies” are a real thing! Marijuana can increase your appetite, causing you to eat more, which obviously is not great if your goal is weight loss.
Interestingly, a recent study on weight and marijuana use actually showed that marijuana use may very slightly (and we mean VERY slightly) reduce body weight (about a 0.5% reduction in BMI) (1). This study however was conducted on a group of people with an average BMI of 27 kg/m2, which is way below the average bariatric or weight loss surgery patients’ BMI pre-surgery. This unfortunately means that this mild weight loss effect cannot be applied to the typical bariatric or weight loss surgery patient.
We did however find one recent study done in 2016 that is more relevant to the bariatric or weight loss surgery population (2). The study was run on a group of 50 patients (62% being RYGB patients) all 2 years after surgery. The results of the study showed that the patients who had smoked marijuana within the last 30 days and the patients who had started smoking more since surgery, were all more likely to have disordered eating habits, specifically “loss of controlled food intake” (2). Although the study did not look at weight outcomes related to marijuana use, we know that disordered eating habits such as grazing and bingeing are risk factors for weight regain after bariatric or weight loss surgery.
In conclusion, we do not yet fully understand the effects of marijuana use after surgery with respect to weight loss and longer term weight maintenance outcomes. The field of research is still very young (3). Regular marijuana use however may pose medical risks after surgery, therefore speak with your surgeon if you have been prescribed marijuana for medical reasons. Furthermore, if you choose to use marijuana for recreational reasons on a regular basis, it is worth discussing this habit with your bariatric nurse and dietitian.
– Monica & Lisa
*******
Join our monthly newsletter to receive access to all our blogs and exclusive dietitian-approved tips to optimizing your weight loss and maintaining your weigh long-term!

http://eepurl.com/c-qfcL
*******
References:
1. http://onlinelibrary.wiley.com/doi/10.1002/hec.3267/full
2. http://www.sciencedirect.com/science/article/pii/S1550728915002063
3. https://www.ncbi.nlm.nih.gov/pubmed/24913244

Craving sushi?

You likely will not be able to tolerate your favourite sushi rolls because of the rice and seaweed wrap, however there are several other equally satisfying options on every Asian-style restaurant menu to consider.
Indulge in an order of tartar or sashimi. These rice-less options are easier to digest. Don’t be afraid to ask if your favourite sushi rolls can be made with a cucumber wrap instead of the traditional seaweed wrap. This is often a ‘low carb’ option on sushi menus. Order a side of edamame beans. These soybeans are not only a good source of protein, but they are also rich in fibre. Try a protein rich Asian soup. Asian-style restaurants often have a traditional soup with eggs, tofu, chicken, and/or shrimp. Prioritize the solid pieces and leave most of the broth behind. Salmon or tuna salad. Most sushi restaurants have a simple green salad with a seared piece of fish and a flavourful salad dressing.
Sandwiches & Wraps·
Choose a sandwich on toasted bread. If it is a large sandwich, remove the top piece of bread. Great options include: chicken salad, egg salad, tuna salad and deli meats. Wraps are also a good option. Opt for baked chicken rather than crispy chicken.
Breakfast egg sandwiches
Choose a breakfast wrap or a toasted english muffin sandwich. Skip the bacon and sausage.
Salad
Almost all restaurants now have a green salad with chicken. Again, opt for grilled chicken instead of crispy chicken. Other high protein options include: taco salads, chickpea salads and bean salads.
Chili
Whether you choose the vegetarian or meat version, chili packs a lot of protein. They are also very easy to digest making them the perfect option if you have recently transitioned to solid food.

Here are some other helpful tips to challenge those old fast food habits:
Skip the combo option… yes, even if it’s cheaper! Don’t order a drink. You will be less tempted to drink and eat at the same time if you don’t have a refreshing beverage staring you down during your meal. Eat in the restaurant instead of in the car. If you are driving and eating, food is more likely to block. You can’t be mindful if you are multitasking! Choose foods described as: grilled, baked, sautéed, broiled, steamed, boiled, etc. more often. These cooking methods are lower in calories. Many corner stores and gas stations now have ‘grab and go’ options in their fridges such as sandwiches, salads, protein shakes, yogurt parfaits, etc. Next time you get gas, make a mental note of 3 appropriate meal options you could choose if you were in a pinch.
Bon appétit!

- Lisa & Monica

Craving sushi?

You likely will not be able to tolerate your favourite sushi rolls because of the rice and seaweed wrap, however there are several other equally satisfying options on every Asian-style restaurant menu to consider.
Indulge in an order of tartar or sashimi. These rice-less options are easier to digest. Don’t be afraid to ask if your favourite sushi rolls can be made with a cucumber wrap instead of the traditional seaweed wrap. This is often a ‘low carb’ option on sushi menus. Order a side of edamame beans. These soybeans are not only a good source of protein, but they are also rich in fibre. Try a protein rich Asian soup. Asian-style restaurants often have a traditional soup with eggs, tofu, chicken, and/or shrimp. Prioritize the solid pieces and leave most of the broth behind. Salmon or tuna salad. Most sushi restaurants have a simple green salad with a seared piece of fish and a flavourful salad dressing.
Sandwiches & Wraps·
Choose a sandwich on toasted bread. If it is a large sandwich, remove the top piece of bread. Great options include: chicken salad, egg salad, tuna salad and deli meats. Wraps are also a good option. Opt for baked chicken rather than crispy chicken.
Breakfast egg sandwiches
Choose a breakfast wrap or a toasted english muffin sandwich. Skip the bacon and sausage.
Salad
Almost all restaurants now have a green salad with chicken. Again, opt for grilled chicken instead of crispy chicken. Other high protein options include: taco salads, chickpea salads and bean salads.
Chili
Whether you choose the vegetarian or meat version, chili packs a lot of protein. They are also very easy to digest making them the perfect option if you have recently transitioned to solid food.

Here are some other helpful tips to challenge those old fast food habits:
Skip the combo option… yes, even if it’s cheaper! Don’t order a drink. You will be less tempted to drink and eat at the same time if you don’t have a refreshing beverage staring you down during your meal. Eat in the restaurant instead of in the car. If you are driving and eating, food is more likely to block. You can’t be mindful if you are multitasking! Choose foods described as: grilled, baked, sautéed, broiled, steamed, boiled, etc. more often. These cooking methods are lower in calories. Many corner stores and gas stations now have ‘grab and go’ options in their fridges such as sandwiches, salads, protein shakes, yogurt parfaits, etc. Next time you get gas, make a mental note of 3 appropriate meal options you could choose if you were in a pinch.
Bon appétit!

- Lisa & Monica