7 Bites_Jen

It's hard to stay hydrated during the cold winter months. These tips will help you get your liquids in and stay warm! It’s no secret that hydration for a WLS patient is key. We’re told from the very beginning to “sip sip sip” our water, after all. But during the winter, it can be hard to get our liquids in. Let’s face it, it’s cold out there and we really don’t want to drink water all the time! Although water is the very best way to stay hydrated, during the winter months there are other, warmer, ways to get our liquids in. Here are a few tips that will keep you cozy and hydrated at the same time! 1. Warm broth. Weather it be chicken, beef, or veggie, broth is delicious, warming, and comforting. If you make homemade bone broth, it can be very nourishing as well! 2. Hot Apple Cider. You can make your own or buy it pre-packaged. Watch the sugar content, however, especially if you have issues with dumping. To make your own, put some of your favorite no-sugar-added or sugar free (100% juice) apple juice in a saucepan or crock pot. Add some spices such as cinnamon, nutmeg, orange peel or ginger. Allow it to warm slowly and enjoy! 3. Hot tea. Herbal or black, hot tea is a great way to get warm and to get our daily liquid requirements. Try a nice cup of earl gray with a twist of lemon and a little honey. Some wonderful herbal tea blends that we love are orange spice and peppermint. Like we said, straight water is best for hydration, but during the winter months sometimes you just have something to warm you up from the inside out!

Do you have children? I'm wondering about nutritional balance in your families. I've found it hard sometimes to be able to stick to the way I'm supposed to eat, and still give my children the nutrition their little bodies need to be healthy. Is anyone else dealing with this? What are some things you've done in your home to make sure everyone's able to get what they need?

It’s no secret that hydration for a WLS patient is key. We’re told from the very beginning to “sip sip sip” our water, after all. But during the winter, it can be hard to get our liquids in. Let’s face it, it’s cold out there and we really don’t want to drink water all the time! Although water is the very best way to stay hydrated, during the winter months there are other, warmer, ways to get our liquids in. Here are a few tips that will keep you cozy and hydrated at the same time! 1. Warm broth. Weather it be chicken, beef, or veggie, broth is delicious, warming, and comforting. If you make homemade bone broth, it can be very nourishing as well! 2. Hot Apple Cider. You can make your own or buy it pre-packaged. Watch the sugar content, however, especially if you have issues with dumping. To make your own, put some of your favorite no-sugar-added or sugar free (100% juice) apple juice in a saucepan or crock pot. Add some spices such as cinnamon, nutmeg, orange peel or ginger. Allow it to warm slowly and enjoy! 3. Hot tea. Herbal or black, hot tea is a great way to get warm and to get our daily liquid requirements. Try a nice cup of earl gray with a twist of lemon and a little honey. Some wonderful herbal tea blends that we love are orange spice and peppermint. Like we said, straight water is best for hydration, but during the winter months sometimes you just have something to warm you up from the inside out!

Have any of you heard of this site? I've been checking it out lately and she's got some pretty interesting recipes. She's very similar to The World According to Eggface and our page. Her site is: http://bariatricfoodie.blogspot.com/ I encourage you guys to check it out!

Protein is IMPERATIVE to bariatric patients. And the great thing is we have so many options! Once upon a time it was nearly impossible for a bariatric patient to keep their protein counts up. We were taught to only eat certain foods and to avoid others. Chicken breast, lean beef, and fish was the rule of thumb. The problem with these foods was that several people had problems eating, swallowing, and digesting them. And we were told that once we hit a certain point, to avoid protein drinks as we needed to be eating our protein rather than drinking it. Isn't it nice to know that times have changed? New research and information has given the bariatric patient so many more options on foods we can eat now to keep our protein levels where they should be. We are no longer restricted to the leanest cuts of meat, but are encouraged to try other cuts such as dark meat chicken, 80/20 or 90/10 ground beef, and (a personal favorite) BACON. Additionally, we are encouraged to eat eggs and shrimp, salmon and pork. And protein drinks (when done RIGHT) are no longer a no-no! How Much Protein Do We REALLY Need and Why Is It So Important? According to most surgeons and nutritionists, we need about 65-70 grams of protein daily. That goes up a little bit if you're recovering from surgery or are sick or pregnant (to about 85-90 grams). Protein is an essential building block of our bodies. When we're losing weight, especially, protein is one of the hardest working macronutrients on the planet. Beyond muscle building, it also helps strengthen our immune system, rebuilds tissue, and can even improve brain function. Additionally, when we lose weight, our bodies burn protein. When we're not getting enough protein, our body takes it from wherever it can get it - typically our body muscle. What's more, it can actually take muscle from our cardiac system! How Can I Get My Protein? Focusing on protein is the #1 concern of many bariatric patients. Of course, eating your protein is the very best bet. Focusing on protein foods with a high protein to fat ratio is the very best bet. Some of the best protein foods are egg whites, chicken breast, and shrimp. Although other meats, poultry, and seafood are also good options. Cheese is another great choice as are nuts and seeds. Beans do give some protein, but many bariatric patients have issues with digesting them. Another good option is the protein drink. Once only encouraged in the early phases after surgery, now many nutritionists and dietitians are encouraging the bariatric patient to include protein supplements in their daily diets. Most contain high (35+ g) amounts of protein, and leave you free to consume other healthy (and needed) foods later on such as vital fruits and vegetables. The #1 suggested protein drink that nutritionists suggest is whey protein. It is, by far, the most digestible and assimilated protein on the market (that means your body can use it a lot easier than other kinds). Sadly, many people can't tolerate whey or stomach it. If this is the case, there are other options available that are almost as easily digested such as egg white protein or vegan (brown rice, pea, and hemp) proteins. If I'm Focusing On Protein, I Don't Have Room For Other Foods, HELP! VITAMINS! You remember those vitamins and fiber supplements the doctor sent you home with? TAKE THEM. It's true that we often have to forgo fruits, vegetables, and whole grains when we're focusing on protein. That's why these supplements are so important to our lifestyle. Remember The Basics! The basics of our lifestyle don't change with time. We still need to remain focused on protein, water, and our vitamin supplements. Keeping these three things at the forefront of your mind will help ensure you successful weight loss, successful maintenance, and a successful lifestyle overall!

Our brand new season is here! This week we're returning to the discussion of Protein powders and drinks, talk about some of the different protein powders, and we have two great protein smoothie recipes! Check it out here and let us know what you think!

Thank you!! The brand I used is called Vega One. There are a few on the market and you can usually find samples, so you can try a couple out before investing in a huge container

Once upon a time it was nearly impossible for a bariatric patient to keep their protein counts up. We were taught to only eat certain foods and to avoid others. Chicken breast, lean beef, and fish was the rule of thumb. The problem with these foods was that several people had problems eating, swallowing, and digesting them. And we were told that once we hit a certain point, to avoid protein drinks as we needed to be eating our protein rather than drinking it. Isn't it nice to know that times have changed? New research and information has given the bariatric patient so many more options on foods we can eat now to keep our protein levels where they should be. We are no longer restricted to the leanest cuts of meat, but are encouraged to try other cuts such as dark meat chicken, 80/20 or 90/10 ground beef, and (a personal favorite) BACON. Additionally, we are encouraged to eat eggs and shrimp, salmon and pork. And protein drinks (when done RIGHT) are no longer a no-no! How Much Protein Do We REALLY Need and Why Is It So Important? According to most surgeons and nutritionists, we need about 65-70 grams of protein daily. That goes up a little bit if you're recovering from surgery or are sick or pregnant (to about 85-90 grams). Protein is an essential building block of our bodies. When we're losing weight, especially, protein is one of the hardest working macronutrients on the planet. Beyond muscle building, it also helps strengthen our immune system, rebuilds tissue, and can even improve brain function. Additionally, when we lose weight, our bodies burn protein. When we're not getting enough protein, our body takes it from wherever it can get it - typically our body muscle. What's more, it can actually take muscle from our cardiac system! How Can I Get My Protein? Focusing on protein is the #1 concern of many bariatric patients. Of course, eating your protein is the very best bet. Focusing on protein foods with a high protein to fat ratio is the very best bet. Some of the best protein foods are egg whites, chicken breast, and shrimp. Although other meats, poultry, and seafood are also good options. Cheese is another great choice as are nuts and seeds. Beans do give some protein, but many bariatric patients have issues with digesting them. Another good option is the protein drink. Once only encouraged in the early phases after surgery, now many nutritionists and dietitians are encouraging the bariatric patient to include protein supplements in their daily diets. Most contain high (35+ g) amounts of protein, and leave you free to consume other healthy (and needed) foods later on such as vital fruits and vegetables. The #1 suggested protein drink that nutritionists suggest is whey protein. It is, by far, the most digestible and assimilated protein on the market (that means your body can use it a lot easier than other kinds). Sadly, many people can't tolerate whey or stomach it. If this is the case, there are other options available that are almost as easily digested such as egg white protein or vegan (brown rice, pea, and hemp) proteins. If I'm Focusing On Protein, I Don't Have Room For Other Foods, HELP! VITAMINS! You remember those vitamins and fiber supplements the doctor sent you home with? TAKE THEM. It's true that we often have to forgo fruits, vegetables, and whole grains when we're focusing on protein. That's why these supplements are so important to our lifestyle. Remember The Basics! The basics of our lifestyle don't change with time. We still need to remain focused on protein, water, and our vitamin supplements. Keeping these three things at the forefront of your mind will help ensure you successful weight loss, successful maintenance, and a successful lifestyle overall!

" I need to pay attention to my Protein intake not just because my body needs good-quality protein to repair the muscles I use during my daily workouts, but because low protein intake often represents maladaptive eating." YES. THIS!!! I LOVE that you brought up the maladaptive eating. This is one thing that I have had real issues with. I never even THOUGHT of it being directly related to my protein intake. Good stuff!!!

Ha! Yeah, you gotta be careful with some of that. I've got my own recipe for homemade that I love.

I am 2 years out and enjoy salads, fruit, raw veggies and all of that good stuff with my sleeve It's slow going in the first 6 months or so, but you will be able to eat them!

I think this is brilliant and that more people need this kind of thing! Maybe not a 6 month program, but at least 1-3 months. The education prior to surgery is HORRIBLE. Yes, we can google everything now, but sometimes it takes months to even know where to look.

We have a little stand across the street from us that does this amazing birthday cake snow cone that's sugar free. It's my go-to and SO good!!

SUCH a great article! We're developing some recipes right now with this exact theme One of my favorite, simple recipes is to puree some strawberries and fold them into homemade whipped cream then put them into popcicle molds and freeze. If you like, you can add some Protein powder to the mix when you blend it, but I don't like the texture it gives.

At this point, if you're getting your protein in, the calories aren't really a big deal. You're not getting so many in that you need to worry about it. If your loss speeds up significantly or stops, then you might track for a day or two to see what's going on, but as far as counting calories themselves, it's not really necessary.

I personally use vegan powders just because I can't tolerate anything else. Vega's a great brand. There are a few other really good ones out there too. I would actually wait until after surgery and get a TON of sample packs of different ones before committing. Your tastes will change and you may end up intolerant after surgery. If you go for the whey version, Chike and Unjury are super popular and I think you can get sample packs of both online to try

Oh my goodness I can completely relate to this!! At 2 years out, I've completely lost track! You are so not alone!

I think a lot of it has to do with how strong the addiction is, honestly. That compiled with little to no information from the doctors is what does it. There's not enough information and education going on up front, and that's a problem.

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

Are you for or against smoothies and protein drinks? Here are a few reasons why blending it up might not be such a bad idea for some people! Among the bariatric community there is a raging debate going on: Smoothies vs. No Smoothies. Or, Protein Drinks vs No Protein Drinks. There are many that believe that once you get past a certain point in your bariatric life, you should be able to set aside the protein drinks and focus on actual food instead. Others think that keeping in the protein drinks and smoothies are a good and healthy way to make sure we get our protein count. Those that are the No-Drink advocates believe that protein from food sources such as meat, tofu, and dairy are more easily absorbed and digested, and that the protein count from drinks can be inaccurate because of how much our bodies actually absorb vs. how much the product contain. There is also the fact that many protein powders and drinks on the market are filled with chemicals and artificial flavors that wreck havoc on the body and the digestive system. Something else to consider from this perspective is that many of us become intolerant of things such as lactose, soy, and other foods that most protein drinks contain. Consuming these drinks can cause digestive distress and other allergic reactions. Despite these thoughts, there is a strong case for the benefits of continuing smoothies and protein drinks well after we begin our lives on solid foods. First off, our bodies are actually able to absorb about 30-40 g of protein per hour. If we are drinking a 25-30g protein drink over the course of a half an hour, we’re likely to absorb the majority of that protein. Second, when we make a smoothie using our protein drinks (adding fruits and vegetables to the mix), we are adding vital vitamins, nutrients, and fiber to our diets. For some of us, there’s no way we’d be able to eat what we need in one day, much less in one meal. Smoothies are a great way to get those things in. Third, if you have a food intolerance to whey or soy, there are other amazing alternatives that are just as easily absorbed. There are many great vegan protein powders on the market made with flax, hemp, pea, rice, and other ingredients that contain almost as much digestible protein as whey( look for a good powder that contains a combination of brown rice and pea protein). As someone who personally cannot tolerate whey or soy, these were a godsend to find! Lastly, there are some of us, especially those that may have a band or a sleeve, that have issues with meat and protein. For example, I’m two years out from my vertical sleeve, and often still have problems tolerating chicken and beef! When this happens, we are left with little choice for protein then to turn to drinks and smoothies. The choice whether or not to continue with protein drinks or smoothies is a personal one. Many people tolerate meat and other high-protein foods well, while others might still have problems with them. In these cases, protein drinks and smoothies can be a viable and important dietary supplement! Sources: http://www.precisionnutrition.com/rr-whey-too-much http://www.bodybuilding.com/fun/wheys-vegan-alternatives-combining-pea-and-rice-protein.html http://www.scientificamerican.com/article/how-much-protein-can-the-body-absorb/ http://www.quickanddirtytips.com/health-fitness/healthy-eating/know-your-nutrients/how-much-protein-can-the-body-absorb

I physically cannot eat and drink at the same time. When I do, I immediately get nauseated. Some people can eat and drink at the same time, some can't. My best advice to you is to always follow your surgeons instructions, no matter how silly or unneeded you might think they are. They are there to keep you from hurting yourself and your new stomach!

I hear you! I'm Texan so ... Yeah, same boat! LOL

Sorry I didn't read the rest of the story, LOL! So glad everything worked out!!

Hey guys! I've noticed there's an increase in doctors in my area promoting online support groups vs. face-to-face groups. So, I'm wondering how many people here use online support groups vs face-to-face support and how it works for you? Thanks for sharing!

A lot of doctors and nutritionists are telling their patients no carbs at all for the first 6-9 months. I believe it's because you're in the losing phase and carbs can hinder that in some people. Beyond that, though, I can't see why oats would be a no-no. You might ask about that!