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Carla: My first 48 hours were clear liquids, then plain(meaning milky, I guess) liquids through 2 weeks, then mushies. My mushies list includes grits, cream of wheat, oatmeal, tuna, salmon, deli-sliced meats, yogurt, soft veggies and soft cheese. I see the P.A. on Wednesday this week. I don't know if I'll get a "FILL" or not, but I will be asking quite a few questions for clarification. (Things I didn't know to ask BEFORE surgery!) When I get full, or if I drink a swig of water with a "dry" food (like tuna), I get that "HEAVY" feeling in my chest as well. Yes, I think that's a full feeling. It's not the same as before surgery when I would just overeat, but I think that's our "signal" now that we're banded. I am getting hungrier every day now. I guess that means I'm healing pretty well. I'm nervous over the thought of my first "FILL", but I also want to be more satisfied when I eat. I'm also frustrated because if I eat more than 800 cal/day I don't lose weight. SIGH. But, with all the help here on LBT, I'll get by. The worst is over....it's easier every day, I promise. We're on our way to a better life. Nanster:biggrin1:

Hello everyone! I wanted to share a couple recipes with you all. I posted a new recipe on my blog for Mexican spiced shrimp with black refried Beans. There's also a link to my food blog which has a recipe for Indian Spiced Shrimp with Yogurt, garlic and cilantro dipping sauce--very VSG friendly! You can check them out HERE. I hope you like them! Just because we had weight loss surgery should not mean that we need to eat bland "diet" foods. I strongly feel that if we're happy with what we're eating, we're more likely to eat less, and continue losing our excess weight. I'm, personally, more likely to be satisfied with something I enjoy, rather than eating something I have to choke down...that still leaves me yearning for flavor. I'm hoping to come up with all sorts of real food VSG friendly recipes in the near future.

I know we all have differing pre op liquid diets but could yall give me a few tips and pointers? My liquid diet is 2 weeks of Protein shakes, clear and cream Soups (strained) sugar free Jello and pudding and yogurt. Any combinations that were tasty and filling for yall? I have Isopure unflavored Protein powder to mix into pretty much everything i eat so getting my protein in wont be a huge issue. Just looking for a few creative ideas that will make this a little easier. Thanks in advance for your responses!!

I know this has been discused before, but this is more about kids consuming these products, this was passed to me in an e-mail and I thought I would share it here..... ARE SYNTHETIC SWEENENERS SAFE FOR KIDS? THE FEINGOLD ASSOCIATION WEIGHS IN According to a new Grocery Manufacturers Association survey, almost half of all grocery shoppers now look for product with reduced sugar, and last year, the food industry introduced 2,225 no-sugar or low-sugar food products, including diet sodas, cerealsfruit juices, Cookies, ice cream, bread, flavored milk, maple syrup and even bottled Water. With so many low-sugar foods available, the Feingold Association (www.feingold.org) has found that many parents are increasingly concerned about whether synthetic sweeteners are safe for their children. "I've never seen as much interest and confusion over sweeteners as I have recently," says Jane Hersey, the association's Director. "New sweeteners are coming on the market, manufacturers are slugging it out, and most parents are having a hard time keeping track of what their options are. We're offering the 'real skinny' on these sweeteners." *NutraSweet, Equal (Aspartame) According to Hersey, the Food & Drug Administration has received thousands of reports of adverse reactions to aspartame (NutraSweet) since its approval in 1981. (It stopped collecting these reports in early 1996.) The Feingold Association has also received many negative reports, leading it to add aspartame to the list of additives eliminated on the Feingold Program in 2004. Aspartame, which is 200 times as sweet as sugar, is the most profitable synthetic sweetener ever used. It is estimated that over 100 million people in the United States, including a large percentage of children and adolescents, drink aspartame-sweetened drinks on a regular basis. It is also used in low-calorie foods, pediatric medicine, and other products. "Unfortunately, some parents try to help their kids lose weight by giving them sugar-free foods and diet sodas that are sweetened with aspartame," says Hersey. "This is a huge mistake, because aspartame has been associated with hyperactivity, irritability, aggression, and concentration problems - not to mention brain tumors." Aspartame has a long list of critics, including government scientists. After investigating the industry-funded studies, FDA toxicologist Dr. M. Adrian Gross found that at least one of them "established beyond any reasonable doubt that aspartame is capable of inducing brain tumors in experimental animals." According to Dr. Russell Blaylock, a board-certified neurosurgeon, the first safety study of aspartame produced a rate of brain tumors in the aspartame-fed rats that was 25 times higher than would be expected to occur naturally. The studies on aspartame were so fraught with irregularities that the FDA Chief Counsel recommended a grand jury be convened to investigate them (the first such request in the agency's history), and a public board of inquiry found they were inadequate on the issue of brain tumors. Three FDA scientists called the studies into question just weeks before a new FDA commisioner approved NutraSweet in 1981. The irregularities included surgery to remove tumors from the test animals and failure to determine if they were cancerous. From 1973 to 1990, there was a 67 percent increase in brain tumors in people over 65, with a 10 percent increase in all age groups. (The greatest increase started four years after aspartame's approval - in 1985, 1986 and 1987.) Aspartame is made of the amino acids aspartic acid and phenylalanine, as well as methanol, also known as wood alcohol. Products that contain aspartame are required to include a caution for people who cannot tolerate phenylalanine. According to Hersey, some manufacturers hide aspartame in foods, supplements, and medicines by simply saying "contains phenylalanine." The most frequent complaint attributed to aspartame use is migraine headaches (see www.neurology.org/cgi/content/abstract/44/10/1787). *Neotame As its patent for aspartame was running out, the manufacturer developed a new, more potent version of the synthetic sweetener. By adding 3-dimethylbutl (a chemical the Environmental Protection Agency lists as hazardous) to aspartame, scientists drastically increased its sweetening power. Hersey also weighs in on the controversy surrounding the FDA's approval of neotame, including some critics' claims that some of the industry-funded studies had few subjects, flawed protocols, and were extremely short-term (as short as one day). Evidently, some subjects reported headaches after ingesting neotame, but the industry researchers concluded that they were not related to neotame ingestion. (The fact that migraine headaches are the most commonly reported negative reaction to aspartame in the FDA's files was not mentioned in their report.) Hersey points out that although the FDA approved neotame in 2002, Europe has still not accepted it. Neotame is not marketed directly to consumers as a tabletop sweetener but is used in several hundred different food products (including baked goods), often combined with other artificial sweeteners. Because this sweetener is 7000 to 13000 times as sweet as sugar (and 30 times sweeter than aspartame) only a tiny amount is needed. "Unfortunately, it's possible that neotame could be used in some foods without being listed, since the FDA doesn't require labels to include ingredients that make up less than one percent of a product" says Hersey. *Splenda (Sucralose) The no-calorie sweetener Splenda is made by treating sugar with chlorine, which appears to prevent the body from metabolizing it in the same way as sugar. The result is 600 times as sweet as sugar. Hersey points out that McNeil Nutritionals, the company that makes Splenda, is now embroiled in controversy over its slogan that it "is made from sugar, so it tastes like sugar." Both the Sugar Association and Merisant (which now makes Equal and NutraSweet) claim that McNeil's ad is misleading, giving consumers the impression that Splenda is natural. The Texas Consumer Association has asked the FTC to investigate McNeil's marketing campaign. Other critics claim that animal studies have shown that sucralose can cause shrunken thymus glands, as well as enlarged livers and kidneys, and call for long-term human studies on its safety. They also question the manufacturer's claim that it does not break down in the digestive system, saying that it decomposes into small amounts of 1,6-dichloofructose, a chemical that has not been adequately tested in humans. According to Hersey, although Splenda does not deteriorate in high temperatures, it can be difficult for home cooks to manage. She reports that when the San Francisco Chronicle challenged pastry chefs to use it in their creations, they were all disappointed with the results. *Shugr (Tagatose and Erythritol) Shugr, a brand new sugar substitute, may pose serious competition to the diet products now on the market, although its cost ($10.00 to $13.00 for a 3.4 ounce bottle) may be a drawback, according to Hersey. Marketed under the name Swiss Diet Shugr, this sweetener is made from erythritol and tagatose. Although Tagatose (also called Naturlose) is derived from milk, it is reportedly tolerated by people who are lactose intolerant. It looks and tastes like sugar, and can be used in the same ways. It is 92 percent as sweet as sugar but has just one-fourth of the calories. Like yogurt, it contains beneficial bacteria. In addition to being used in Shugr, Tagatose has been added to a few of Pepsi's and Kellogg's low calorie products. Erythritol is a sugar alcohol, but unlike some of the others, large amounts do not cause digestive upset. It has the appearance and texture of sugar, is 70 percent as sweet, does not promote tooth decay and has almost no calories. *Sugar Alcohols Sugar alcohols are also known as "sugar polyols" and "rare sugars." They include sorbitol, manitol, xylitol, and maltitol, lactitol, and isomalt, erythritol, and hydrogenated starch hydrolysates (a blend of several sugar alcohols). Hersey points out that there is a potential for adverse reactions from these sweeteners, including diarrhea, flatulence, and damage to various organs, if they are consumed in large amounts. "My advice would be, don't go out of your way to consume sugar alcohols, because they're probably in many of the foods you're already eating. They're often added to packaged foods like sugar-free candies and cookies to add bulk and moisture, as well as sweetness." *Sunett (Acesulfame-K) Sunett was first approved in 1988 as a tabletop sweetener and is now also used in baked goods, frozen Desserts, candies and beverages. This noncaloric sweetener, which is 200 times as sweet as sugar, is stable under high temperatures and is often combined with other sweeteners. "In order to hide acesulfame's unpleasant aftertaste, it is now being teamed up with aspartame in some products," says Hersey. "The scariest thing is that it's not clear if aspartame will need to be identified, because the small amount needed might allow it to get in under the radar. This is a common problem with synthetic sweeteners." Critics claim that the safety studies required for Sunett's approval were badly flawed and that there is evidence that this sweetener has cancer-causing properties. *Sweet'N Low, Sugar Twin (Saccharin) Saccharin, which was discovered in 1879, is 300 times sweeter than sugar. When a 1977 study showed that saccharin caused bladder cancer in rats, the FDA tried to ban the sweetener. But after a public outcry (fueled in part by media reports that the lab rats were fed the equivalent of about 800 diet sodas daily), Congress passed a law placing a moratorium on the ban while additional safety studies were conducted. The law also mandated that any foods containing the sweetener carry a label warning that it "has been determined to cause cancer in laboratory animals." While some scientists contend that animal studies don't always predict how a substance will affect humans, in the late 1970s, the Food & Drug Administration and the National Cancer Institute conducted a study finding "suggestive evidence" that heavy saccharin users (those using six or more servings a day) may have an increased risk of bladder cancer. The requirement for warning labels was lifted in 2000 and saccharin continues to be widely used in soft drinks, baked goods, jams, canned fruit, candy, and dessert toppings, as well as a tabletop sweetener in restaurants. *High Fructose Corn Syrup "Although high fructose corn syrup (HFCS) has become the major sweetener used in soft drinks and is commonly found in 'Fruit Drinks,' most people know little about its side effects," says Hersey. These side effects can include loss of Iron, magnesium, and zinc, as well as interference with the heart's use of magnesium, copper and chromium. Critics contend that HFCS may also contribute to childhood diabetes. In addition, HFCS has been linked to obesity, according to the April 2004 American Journal of Clinical Nutrition article entitled "Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity." The authors note, "The increased use of HFCS in the United States mirrors the rapid increase in obesity ... The digestion, absorption and metabolism of fructose differs from those of glucose." *Traditional Sweeteners Hersey encourages people who are nervous about the risks of synthetic sweeteners to use traditional sweeteners, such as granulated and confectioner's sugar, brown sugar, honey, molasses, and pure maple syrup. Those looking for a no-calorie choice can use stevia. Some health-conscious consumers prefer to use less processed forms of sugar, including evaporated cane juice, cane sugar crystals, and raw sugars such as Turbinado. Other natural sweeteners include barley malt and rice syrup. "The Feingold Association is not anti-sugar," says Hersey. "Some people have vilified sugar so much that it has backfired to the point where parents are giving their kids foods loaded with synthetic sweeteners like aspartame, assuming that 'sugar-free' means 'healthy.' We recognize that most people eat too much sugar, which can lead to cavities and other health problems. But that's the point -- we know what sugar does. We don't know enough about these synthetic sweeteners, and what we do know is very disturbing." "Any new chemical that is added to our food should first have to pass rigorous testing by independent laboratories (not by the manufacturer) to ensure that it is safe. Much of the 'testing' now taking place is being conducted on millions of unwary consumers, including our children." The Feingold Association The Riverhead, New York-based Feingold Association (www.feingold.org) was founded in 1976 by parent volunteers to help families of children with learning and behavioral problems, as well as chemically sensitive adults. The charity's advisory board includes medical professionals from a variety of institutions, such as Johns Hopkins University, the University of Rochester, Stony Brook University, and Sinai Hospital in Baltimore. The Feingold Association offers a dietary program developed by the late Benjamin Feingold, M.D., Chief of Allergy at the Kaiser Permanente Medical Center in San Francisco. The Feingold Program eliminates certain synthetic food additives and foods that have been shown to trigger hyperactivity, attention deficits, and other problems. Many studies back the link between diet and behavior/learning problems (www.diet-studies.com/adhd.html). The Feingold Association researches brand name foods and provides members with information about which foods are free of harmful additives. Its Foodlists contain thousands of acceptable brand name products and its newsletter, Pure Facts, provides monthly updates. Members of the association also receive a book on the Feingold Program (which includes recipes and a menu plan), a Fast Food Guide, Mail Order Guide, e-newsletter and product alerts, as well as access to telephone and email help-lines. An online message board, recipe board and chat room are also available. Jane Hersey A former teacher and Head Start consultant, Jane Hersey has been Director of the Feingold Association since 1985. She is the editor of the Association's newsletter, Pure Facts , and author of Why Can't My Child Behave? and Healthier Food for Busy People , both of which have been recommended by The Washington Post. Hersey has frequently lectured at educational associations, universities, hospitals, medical groups, and other organizations and has testified before the National Institutes of Health and the U.S. Department of Agriculture. In the 1980s, she helped initiate a low-additive school food program that lasted for several years in Fairfax County, Virginia, which has one of the largest school districts in the country. She has been interviewed by Woman's World, Baltimore's Child, the Des Moines Register , Cincinnati Enquirer, Fort Myers News-Press, Richmond Times-Dispatch, Charleston Post and Courier, ABC's Nightline, and countless radio programs. Her articles have appeared in publications such as Mothering Magazine, Welcome Home , Fostering Perspectives , and New Living.

Thanks GR8. Ibuprofin for the first few days is actually a part of my recovery plan given to me by the clinic. I had my surgery done at NW Weightloss Surgery. So far I haven't had any stomach problems. I have been taking it after having drinkable yogurt and that seems to be working. I appreciate the feed back. Good luck with your first fill. Suzi

Original poster are you outside of the US? Last I heard Benefiber was no longer sold in the US. I buy a flavorless fiber powder at Costco that I add to my daily yogurt. I also take a couple Vitafusion gummy fiber chews.

Yeah that's about right. I had the same thing happen. About two weeks out, swelling starts to go down, pain going away, hunger coming on strong. I could eat with out restriction, still had hunger, and didn't know what to do. I drink more protein shakes at -2 a day and tried to keep busy. Willpower is needed at this time. stock up on sugar free pudding and popcicles. Greek yogurt helped too. Some days are harder than others. Good Luck you can do it!

Yes, I can relate to that. I can eat almost all foods, but many dont appeal to me much anymore, although for the sake of a balanced diet, I still eat them. I no longer enjoy the meat and 3 veg type meal - even a good roast dinner like on Christmas day. I make them still as its a family staple, and a good way to get in your Protein and vegies. But I'd be happy with Soup every single night. I went years and years without eating yogurt - although I liked it. Its a staple now. I dont eat a lot of bread. I can eat it - even most of a sandwich but I just plain dont fancy it much. Thankfully I never ever crave McDonalds or pizza or similar. I cant eat in food courts, I stand there staring round in despair for half an hour before giving up and buying coffee. I dont want ANY of it (although I could have a healthy sandwich made up). I can easily go into McDonalds with my kids and not even be remotely tempted to eat anything. Sadly Cookies are more appealing than ever. All the difficult "solid" foods that are a bit harder to eat basically no longer appeal like they did. But you know, I think its dangerous to give into that or you end up with soft foods that are easy and then up goes your calories. If I want to be sure I'll go from lunch to dinner without snacking, then I *MAKE* myself take the time and effort to eat a sandwich. Because yes, I can eat a yogurt in five minutes, but I'll be looking for Snacks an hour later.

Hey Spadesmcloven here is an example of my day, I find if I eat less I don't lose for some reason.....hope it helps! 7a.m. I have a protien shake made with almond milk for breakfast. (26g protien) 10-11a.m. I have a snack sometimes a protien bar (atkins snack bars around 10g protien) or lt. string cheese with 4 whole grain crackers 12-1p.m. Lunch small salad with grilled chicken breast, or 1/2 sandwich (turkey breast light mayo, 1 slice lf. cheese on whole wht. bread) 3-4p.m. snack protien bar (atkins) or yogurt 6pm dinner whatever I make the family (small portion though) example (grilled steak or chicken, grilled veg. and sometimes a half small baked potatoe) 8-9 pm I get hungry so I have like beef jerky or something high in protien I drink all day long water, crystal light and have a cup of hot tea in the morning sweetened with truvia. I usually shoot for 64 oz. sometimes I exceed that and sometimes I only hit 50............

I was banded December 10th and figured this out. The IV antibiotics I was given in the hospital killed not only the bad bacteria in my intestines, but also the good ones. Thus I exprienced lots of monster sounds in my belly. Since I was on clear and Water consistancy liquids, I went searching for something with some active cultures that I could have. I found "Good Belly" which is a juice with active cultures, in the yogurt department of the grocery store. Within a day all those monsters were gone and my bowels were settled. I spoke to the doctor about drinking it and he gave his blessings. He also said unsweetened Kifer would have worked, though at the time I didn't want to do that because Kifer is thicker than water. Just a tidbit, hope it helps someone. Best of luck in your upcoming surgeries. Fran

I haven't seen my surgeon in probably a year - I have a fill that is as close to perfect as I can get. I am one of the odd ones that my band is super tight in the morning - I can only have liquids for breakfast - for lunch I can eat a few bites, but only a really small amount, then at about 6:30 it is a free for all, I can eat anything in any amount. If my band is any tighter, I foam, any loser I can eat more for lunch - so Im at the best spot I can get. Breakfast I usually have milk, sometimes a protein drink, I have no hunger until around 2-3. For lunch I either do a soup at hand (love those), or ham/cheese slices, something small, usually under 200 calories, I do a similar snack later (nuts, fruit, yogurt), before supper. Then for supper I eat like I did before banded - whatever everyone else is having - I have it too. I try to eat healthier than I used to - but most of the time - its not healthy. That is why I maintain, but don't lose anymore. I stopped trying to lose about a year ago and have maintained without working at it. I am happy where I am - I didn't want to live the rest of my life worrying about every thing I put in my mouth and how many calories it has. I can do that in short spurts, but not forever. Thank God I can maintain without trying!!! I am hoping to get motivated after the holidays and get everyone I know to go on a 3 month weight loss sprint - I would like to lose some more and see if I can maintain it too!

Once in a while. Can go down fine or really cause a problem. Got to know when to quit cuz one bite to many and it's all over. Here is where the rules really apply: 1. small bites 2. eat slowly (put your fork down between bites) 3. chew chew chew On any given day it can not agree with me but then again... same can be said for yogurt?

I haven't at all. I am still progressing my diet as my doctor orders. They have a strict method of gettimg back to all foods. So far, no nausea or vomitting. I eat cottage cheese, soup, eggs, pudding, yogurt, oatmeal, etc. Much better than clear liquids! I add things back in every week. Jill

Triple Zero! Yogurt is my FAVORITE food, before and after surgery. Triple Zero is the best. 15g of protein

I am all about the Dannon Light and Fit Greek yogurts! 80 calories, 12 grams of Protein and 9 carbs. I love the coconut vanilla and strawberry cheesecake.

I love yogurt - have since I was a kid. I prefer the tang of unflavored, natural yogurt. I have one or two a day. I've been buying a lot of Chobani plain, lately. 90 calories, fat 0, Carb 7 (sugar 4), Protein 15g.

Could you please share what your favorite, no sugar, high protein greek yogurt is? There are so many kinds that I am not sure what one(s) to chose.

Fix your head and the rest will follow....There are reasons why we are battling weight. You need to find out what you get out of it, what triggers it and then is this pattern you are setting up what you really want in life.... It is a life long battle to stay as close to the program...All of us have times that we slip up.....make mistakes and have to pull ourselves back. Will power and knowledge of what is your weaknesses can change the game quite a bit.....Break the pattern. Go through the detox again and start from the beginning..... Eat real food as much as you can eh...It is meant for our bodies not these Protein drinks...However in a pinch I will drink one or eat a Protein Bar if I am stuck out of the house.... I eat apples at night...Snacking is always fruit or yogurt...Try to replace the bad with the good and you will be happy once more as you travel this road...No one promised it would be easy...Rewarding yes! Life changing yes! Learning about you and what makes you tick yes! It is truly all about your success and remember that the sleeve is a tool for you to use to succeed...not a fix all...There like I said you need to really think about why you are doing this to yourself...You know why trust me....you just need to say it and own it and you will go on!!!

Hi. I was moved up to stage 3 diet on Wednesday which is creamed soups, puréed chicken (barf) and other stuff that makes me feel sick just thinking about. This has got to be the hardest stage because I don't know who the F could possibly purée a chicken and actually eat it, and if you have I have much respect for you. As for my premier protein shakes those make me gag now too. All I really intake is a yogurt and an isopure or two and lots of water. I am down 30lbs in 2 weeks so I'm not complaining about that it's just... this sucks. Next week I believe is tuna and chicken salad thank god. You know it's bad when your dying for a nice big salad lol. Sometimes when my head hunger is out of control I think to myself that I could have just died fat and happy. Ugh end rant. Ps. Please no lectures.

Oikos zero is really good and i used to hate yogurt! Sent from my LGMS631 using the BariatricPal App

So this week has been weird. I had a fill last week Thursday at 3cc but for some reason this week my hunger has increased. On Monday my stomach was growling for breakfast, so I made 2 eggs over easy and pumpernickel toast. Tuesday was pretty normal but today Wednesday my hunger monster was growling. At 10:00 my stomach demanded to be fed but I was in a meeting so all I got down was a Muscle Milk Light, by 11:30 I was ravenous lunch was not until 12:30 so I had half of a light yogurt to tied me over. I ate my lunch of 2 tacos with chicken and pico de gallo and a child size cheese quesadilla. Had a snack at 2:30 even though I wasn't hugery (Other half of yogurt) at 4:30 I was ravenous again so I had 1/2 cup of a mix of brown rice and minced beef chili. So I am ok until 6:30 when my stomach starts growling again. This is new to me to feel such strong hunger. Has anyone else experienced this? I have consumed about 1200 calories today which is good. But to feel so much hunger is weird.

I added crystal light lemonade to my Greek yogurt until it ws smooth and light . Good flavor and not as pasty.

I'm glad!! =) I have found,like many other ppl, that Greek yogurt is easy on my sleeve but I needed to kick it up bc I just can't eat it plain. I am now also eating very soft meats like really tender chicken. I can barely get in an ounce but I still try.lol I use the greek yogurt as a dip. I mix a lil seasoning or even some of the ranch dips seasoning into it and dip the chicken in it. It's great to give the meat more moisture and of course,more protein! =)

You can take charge of your bone health. Learn why calcium can help, and how you can get enough calcium after weight loss surgery. Bone Loss Is Irreversible Obesity is a serious disease that’s tough to overcome, but there is at least one positive thing about obesity: it is reversible. Hard as it may be, you can lose weight and get your health back. After losing weight, you may have lower blood pressure, sugar, and cholesterol levels, less joint pain, and more energy than you’ve had in years. That’s not true with your bones. Your bone density increases from birth until your mid or late 20s. After your skeleton is mature and you reach peak bone mass, your bone density decreases for the rest of your life. Your job is to keep the decreases as slow as possible to preserve your bone mass. Bone Health is for Everyone A lot of people think that osteoporosis is something that only frail, older women need to worry about. That’s just not true. Men and women of all ages need to think about bone health after weight loss surgery. Younger weight loss surgery patients are still building bone mass. If you get weight loss surgery before your late 20s, you may never reach your highest possible peak bone mass. Middle aged adults need to protect bone mass so you’re not at high risk for fractures when you get older. Women around menopause are already losing bone density quickly. If you don’t protect yourself after weight loss surgery, you could quickly develop osteoporosis even if you had healthy bones a few years ago. Men have higher bone density than women, but you can still get osteoporosis. Your risk increases as you get older, and you don’t want weight loss surgery to increase your risk. Calcium in Your Body Most of the calcium in your body is in your bones, but 1 percent of the calcium is in your blood and other tissues. Calcium is necessary for vital processes, like muscle contraction, hormone secretion, blood pressure regulation, and sending nerve impulses. Calcium levels in your blood are very tightly monitored. If blood levels of calcium drop, you need more calcium in your blood. Ideally, your body uses calcium from your diet to bring calcium levels back to normal. This works well when you get enough calcium in your diet. If you don’t, your bones suffer. That’s because your body pulls calcium from your bones to put in your blood when there’s no dietary calcium available. Your bones slowly get weaker every time this happens. Why Bone Loss Is a Problem After Weight Loss Surgery It’s harder to get enough calcium from your diet when you lose weight fast. That’s why you're at high risk for osteoporosis after weight loss surgery. You’re eating less food overall. You’re cutting out liquid calories, such as from milk. You’re cutting way back on junk foods that have calcium, such as pizza, fortified but sugary breakfast cereal, and ice cream. You may also be absorbing less calcium from your diet after weight loss surgery. Calcium absorption drops after gastric bypass. Vitamin D absorption, which is necessary for calcium absorption, drops after gastric bypass. Vitamin D absorption drops if you eat a very low-fat diet, which is likely after weight loss surgery. Get Three Servings of High-Calcium Foods Each Day The following foods are good sources of calcium. They also have protein, making them great choices for your weight loss surgery diet. 1 cup of non-fat yogurt or Greek yogurt. ½ cup of non-fat cottage cheese. 1 ounce of reduced-fat cheese. 3 ounces of canned salmon. 3 ounces of canned mackerel. ½ cup of tofu. Calcium at Breakfast, Lunch, and Dinner Aim for one serving of a high-calcium food at breakfast, lunch, and dinner. These are some ideas for dishes with a good amount of calcium. Oatmeal cottage cheese pancakes. Baked tomatoes with low-fat feta cheese. Broccoli with melted low-fat cheddar cheese and crushed cashews. Salmon salad made with Greek yogurt instead of mayo and wrapped in a lettuce leaf. Chili made with tofu instead of beef. A fish wrap with canned mackerel, basil, tomato slices, and spinach or arugula on a small, high-fiber tortilla. Other Ways to Protect Your Bone Health Take the dietary supplements that your surgical center recommends. Those will probably include a daily multivitamin supplement and one or two daily doses of calcium. You may also be told to take vitamin D. Other nutrients affect your bone health, so make sure to eat the healthy foods on your meal plan. Regular exercise is another great way to keep your bones strong. Osteoporosis puts you at risk for devastating fractures, and you may not even know you have it until you break a bone. You can lose bone mass after weight loss surgery, but you can protect yourself with a healthy diet and exercise plan. In particular, getting enough calcium on a daily basis can keep you healthy.

Nope, you’re not about to desperately dig into a carton of Haagen-Dazs. You’re reaching for a pre-portioned meal or snack that is high enough in protein and low enough in calories to fit into your diet. A frozen meal or snack may not quite be a locally grown, organic, freshly made gourmet meal, but it sure beats the alternative if the alternative is opening a bag of chips or ordering a pizza. If you like having frozen meals around, these are some good ones to consider. What better time than now to think about your freezer, since March is National Frozen Foods Month? These suggestions are good sources of protein and not too high in calories. Heat and Eat You’re on your way home from work, you’re exhausted, and you’re starving. Is it time for you to swing by the Chinese or restaurant on your street for some take-out? No, because you don’t have thousands of calories to play with. Plus, you know you have some good choices in your freezer that are just a few minutes away from being ready to eat. At least, you do if you’ve stocked up your freezer! Read labels carefully when shopping for frozen meals. Check not only the protein and calorie content, but also the serving sizes. Some meals, especially pizzas, seem like they’re for one person, when they really have three or more servings. Lean Cuisine, Weight Watchers Smart Ones, Michelina’s Lean Gourmet, and Amy’s Kitchen have frozen meals you can work with. Keep some in your freezer at home, and, if you can, stash a few at work to have for lunch. They sure beat opting into your coworkers’ group order for Italian subs and potato chips. Here are some frozen meals with at least 10 to 15 grams of protein and no more than 250 calories. Lean Cuisine Steak Tips Portabello with 15 grams of protein, 150 calories, and 14 grams of carbohydrates. Lean Cuisine Herb Roasted Chicken with 16 grams of protein, 180 calories, and 5 grams of fiber. Lean Cuisine Roasted Turkey and Vegetables, with 16 grams of protein and 200 calories. Lean Cuisine Cheese and Tomato Snack Pizza with 10 grams of protein and 180 calories. Lean Cuisine Pepperoni Snack Pizza with 12 grams of protein and 210 calories. Michelina’s Lean Gourmet Salisbury Steak with 10 grams of protein and 180 calories. Michelina’s Lean Gourmet Shrimp with Pasta and Vegetables with 11 grams of protein and 240 calories. Michelina’s Lean Gourmet Baked Pepperoni Pizza Snacks with 11 grams of protein and 250 calories Weight Watchers Smart Ones Chicken Quesadilla with 170 calories and 12 grams of protein. Weight Watchers Smart Ones Spicy Szechuan Style Vegetable and Chicken with 240 calories and 11 grams of protein. Weight Watchers Smart Ones Chicken Santa Fe with 160 calories and 19 grams of protein. Amy’s Kitchen Light and Lean Swedish Meatballs with 260 calories and 12 grams of protein. Amy’s Kitchen Light and Lean Quinoa and Black Beans with Butternut Squash and Chard with 240 calories, 10 grams of protein, and 11 grams of fiber. Start Your Day Off Right Okay, what would be the ideal breakfast on your weight loss surgery diet? Maybe an omelet made with baby spinach and mushrooms and low-fat feta cheese? Cottage cheese protein pancakes served with freshly cut fruit? Nice, but you probably can’t make these kinds of breakfasts every day. If you’re going to talk about being too rushed to cook healthy homemade meals, you have to mention breakfast! Most of us just don’t have time to cook a hot, high-protein breakfast. Frozen meals can do the trick in a pinch. If you’re feeling ambitious, grab a piece of fruit to eat with your breakfast and up the fiber. Here are a few good choices. You can easily turn these breakfasts into grab-n-go meals by wrapping up the sandwiches or packing the other meal options into a container. Lean Cuisine Veggie Scramble 16 grams of protein and 180 calories. Lean Cuisine Turkey Sausage Scramble with 18 grams of protein and 180 calories. Weight Watchers Smart Ones English Muffin Sandwich with 210 calories and 13 grams of protein. Weight Watchers Smart Ones Three Cheese Omelet with 13 grams of protein and 200 calories. Jimmy Dean Delights Egg White with Spinach and Mozzarella Honey Wheat Flatbread with 11 grams of protein and 160 calories. Meal Minus One What else should you have in your freezer so that you’re just minutes away from a meal that fits on your weight loss surgery diet? I like to call these “Meals Minus One” because you just need to add one (or a few) ingredients to make them a meal. Here are a few ideas – but check your grocer’s freezer for other healthy varieties. Morningstar Farms Meal Starters Grillers Recipe Crumbles, with 9 grams of protein and 70 calories per half-cup. Toss with fresh or frozen veggies and – optional – top with low-fat cheese for an easy breakfast scramble. Morningstar Farms Garden Veggie Patties with 10 grams of protein and 110 calories. Stir fry with frozen stir-fry vegetable mix and teriyaki sauce. Van’s 8 Whole Grains Lite Waffles with 3 grams of protein and 65 calories for 2. Serve with nonfat Greek yogurt and fresh or frozen berries. Jimmy Dean Delights Fully Cooked Applewood Smoke Sausage Links with 120 calories and 10 grams of protein, served with 1 packet of instant oatmeal. You can have a quick, high-protein breakfast with only a little bit of imagination, and even less time and effort. A Note on Frozen Foods and Health Are frozen meals really that healthy? Aren’t they processed? Don’t they have preservatives in them? Yes, you’re right. Many frozen meals are high in sodium. They can contain added sugars, and be higher in fat that you expect. Weight Watchers Smart Ones Chicken Santa Fe, for example, has 800 milligrams of sodium or more than one-third of what you need in a day. Ideally, you could cook each meal from scratch using fresh, wholesome ingredients. That’s not possible for most people. When “perfect” isn’t possible, it’s time to look at the “next best” option. And if your choice happens to be between a Jimmy Dean Delights Maple Pancakes and Turkey Sausage Griddlers with 10 grams of protein and 240 calories and, admittedly, 12 grams of sugars, versus, say, a fast food sausage biscuit with over 500 calories and a day’s worth of saturated fat, frozen doesn’t look quite so bad. Frozen foods can bail you out those times when you just need something quick and easy. Spend some time going through the freezer section at your local supermarket so you’re not caught empty-handed when you get desperate. And this March, check the specials at the grocery store to capitalize on Frozen Foods Month.