Low-Stress Thanksgiving for Bariatric Surgery Patients

Here are 10 Tips for a Low-Stress Thanksgiving, by Cathy Wilson, ACC,CLC, Director of ObesityHelp Support Group Leader Program

As weight loss surgery patients, some of our stress comes from all the food choices that we aren't faced with normally. Here are a few tips to help lower stress and make this Thanksgiving holiday one that you will not see reflected on the scale.

1. Plan ahead. If you are hosting the Thanksgiving get-together, include some healthy dishes that you will be able to enjoy. If you are a guest, bring your own weight loss surgery friendly dish. You'll know there will be a dish and a protein that will be available for you to enjoy.

2. Rally the troops. Make this year's Thanksgiving get-together a potluck and let each guest bring a dish of their own. The guests can bring the traditional meal items.

3. Move it or lose it. Take part in some type of physical activity before and after the meal.

4. Clean it up. Offer to help clear the table and clean up the kitchen. No bites during the clean up process. Burn some calories.

5. Just say NO to leftovers. Don't accept any of the leftovers that will have survived the Thanksgiving meal. Resist temptation!

6. Don't fall back into old family patterns. If a family member can push your buttons, be aware of this probability and think in advance how to deal with it so it doesn't impact your holiday. Promise yourself you will not indulge in emotional eating to cope with stressful situations.

7. Lower your expectations. The "perfect" Thanksgiving doesn't exist. Keep your expectations in check so you don't set yourself up for disappointment in striving for perfection.

8. Dine out for Thanksgiving. Go out to a restaurant for your Thanksgiving meal. For many people, it is preferable - no leftovers, no fuss, no preparations or cleanup. All you have to do is make reservations.

9. Volunteer. If you're alone this Thanksgiving or want to spend your holiday in a different way, volunteer. Sharing time with those in need can be a meaningful way to celebrate Thanksgiving. Give the gift of yourself this Thanksgiving.

10. Gratitude. The reason for Thanksgiving is to be grateful. Focus on what you're grateful for in your life.

2-year surgiversary 10 2009

October 2009 marks my 2 year re-birth date! I’m still learning to be a Bariatric patient even after two years into my weight loss journey. Some thoughts I’d like to share:

Bari bellies are a sensitive piece of real estate! It is crucial that I respect my piece of real estate and give it the proper nourishment/vitamins it needs. Protein, protein and more protein along with hydration or I’m feeling down in the dumps!

A lifestyle/behavior change is a necessary daily practice. If I choose to continue my old behaviors I’m choosing to sabotage myself. Life happens and when it does I have the choice to repeat my old behavior or make the better/healthier choice in those moments. These are times when I find myself reaching out to a friend.

I still have good days, great days and bad days.

I truly believe in having “Safe People” in my life who understand what I’m going through as a Bariatric patient. I need people who can relate with me physically, emotionally and spiritually to help support me while being genuine.

I have to be mindful of head hunger because it is always lingering. Each day is different and sometimes it can be very challenging to overcome the head hunger. This is another time when I know I need to change the scenery or reach out for help.

Honesty and open communication is essential with my surgeon, dietitian, and my support people along with myself. Being sincere helps me stay on track and not self-sabotage. Denying the truth only hurts me.

Handful Harry is a demon on my shoulder who will probably always exist and is a constant reminder to me that the operation was performed on my stomach not my head.

I am a firm believer of following the program guidelines but I am not perfect, I am human and I will make mistakes. I have made myself very aware of the consequences of what happens when I venture off the beaten path.


I have a “Healthy” fear of dumping and hope that fear stays with me for a long time.

Reality has shown me that some people will never understand or support my decision to have Bariatric surgery and I have chosen to be at peace with that.

I want people to know that Bariatric surgery is no way the easy way out in fact it’s quite the opposite. This is a lifelong lifestyle change that takes hard work and dedication. This surgery not only affects me but also those closest to me.

No matter how much research I did before surgery, nothing could ever truly prepare me for the life changing events it would bring to me physically, mentally and spiritually.

It takes 20 minutes for my head to catch up with my stomach. Slowing down to eat in this fast past world is challenging but a necessary part of my weight loss journey.

Learning to put myself first and take care of ME is still something I struggle with but strive to accomplish daily.

No Bariatric patient is a perfect mirror image of me. We are all very individual people with different experiences but seem to have the unspoken understanding of what the other has gone through.

No matter what my physical size or shape is, people will always have an opinion and the only one that truly matters is MINE!! What’s most important is how I feel about myself!

If it wasn’t for the love and support of my family and friends I would not be the person I am today.

Daily Inspiration by Katie Jay:

Treat Yourself !

You have chosen a new way of life with WLS-a new way that isn’t supposed to include a lot of unhealthy eating. But as Halloween approaches, and other holidays follow close behind, your sense will be assaulted more and more with holiday treats. Are they really treats? When you look at a piece of candy and think, “Oh that looks good! One won’t hurt,” you are not contemplating treating yourself, you are contemplating sabotaging yourself.

If you really don’t want to eat things that are unhealthy for you around the holidays, think of the candy as the damaging force it really is. No matter how much we love it, sugar is NOT good for us. Eating candy is like digging a hole. One bite can be the first shovel-full of dirt. Do you really want to risk falling into that hole?

Action for the day:
Treat yourself by putting those unhealthy foods out of sight as best you can, and resolve to eat only satisfying, healthy foods today.

Quote from Oprah..

Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough. -- Oprah Winfrey

WOW moment..

Today was a wow moment that I have to share! My 9-year old has loved the fact that I can now go on bike rides with him since my weight loss surgery. Tonight he asked if I would like to go on a REAL bike ride one like he and daddy have gone on in the past. I told him that it was time to make up our own bike riding path and I let him lead the way. Mason started off with a smooth ride through town, ventured down a road he'd never been on and then decided to head towards the bike path.

First off we had a BLAST, secondly he had me going up and down hills, across bridges, down the bike path and to top it off all the way around the park then back to the south side of town where we live. Can you say "Feeling the burn". My legs were feeling every inch of those hills but you know what? I did it. I kept up with him every step of the way and even passed him a few times just to be funny.

These are the moments I wouldn't trade for anything... :)

Handful Harry...

I have a demon that was a huge part of my life before surgery and I like to call him Handful Harry. Harry was the little gremlin always sitting on my shoulder just waiting for me to grab a handful of something. That something was anything from crackers to Reese’s pieces. Harry sat patiently waiting for me to grab a handful of food and once that happened I was doomed.

He would constantly babble on and on over and over “One more handful won’t hurt.”

Over the course of my journey I have worked on taming that animal through therapy and self-help in hopes to never hear his voice again. There are times when I can feel Mr. Harry peaking over my shoulder in anticipation of me grabbing a handful. This is something I personally struggle with and is a constant reminder to me that the operation was performed on my stomach not my head.

This is a perfect example of a time when having a bariatric friend is a saving grace. When those head games start and you go into panic mode make a call, journal what's going on and how you feel, get on your local website forum and call out to your bariatric extended family. Get support in whatever form you need it! Find a local support group and attend as often as you can.

I am here to help whenever I can no matter how far you are in your journey, no matter what type of surgery, where you live or what program you are in.

What personal struggles are you facing?

What steps do you need to take today to conquer your demons?

Putting yourself first!!

Put Yourself First
Reach Other Goals by Starting With Yourself

You’re a parent, school volunteer, football coach, team mom, have a full-time job along with being a part-time student, assistant to your boss, colleague and jack of all trades! You’ve been up since 6 a.m., made breakfast, packed lunches, cleaned the house, chauffeured the neighborhood kids, helped with homework, read bedtime stories, and finished extra work from the office. It’s 11:30. You’re exhausted and, in about five hours you’ll begin the whole 24-hour cycle…again.

If you find yourself saying ‘Stop the merry-go-round, I want to get off!’ you’re not alone. Most of us (especially women) but men too have at some time found ourselves at the bottom of the heap when it comes to taking care of our needs.

The problem with that is that if we don’t take care of ourselves, sooner or later we won’t be of much use to anyone else, or to ourselves. Just as the airline attendant tells you to put on your own oxygen mask in an emergency before helping a child with theirs, you must take care of your own basic needs before you can attend to the needs of others.

That statement is hard for many of us to make reality!

If “putting yourself first” sounds too selfish or too hard, try something simpler: put yourself on an equal footing with those you love and tend to. Do you insist that they get enough sleep? Start making that a priority for yourself too. Do you give them time for fun and socializing with friends? Do you tell them to stop and smell the roses? Do you make sure they are eating nutritiously? Then you do the same!

Remember Maslow’s Hierarchy of Needs: human beings must meet their basic needs before they can move on to higher-level goals.

Here are some guidelines to help get you there:

Preserve your physical health with adequate sleep, exercise, and nutrition.
Value your emotional health as much as the physical, with a support system of friends and a willingness to laugh, especially at yourself. Do things that make you happy.
Schedule fun activities on a regular basis.

It’s just as important to plan pleasure as it is to plan work.

Identify “busy behaviors” (or people) that drain your time and energy but aren’t really important, then dump ‘em, or at least minimize their hold on you. Negative energy can be a physical/emotional and spiritual drain on us just as much as stress from work or physical labor.
Combine family time with exercise which benefits everyone involved. Make it fun! Explore your environment and take a journey.

Try to look at the problems in your life with new eyes to find solutions. If you’re a new mom see if you can trade childcare with another new mom to get some time for yourself.
Learn to say “No!” Those of us who are "Yes" people find this very hard to accomplish. Try saying "No" a few times this week and see what happens. Reserve that “yes” statement for the things that are most important to you.

Don’t try to change every problem area in your life all at once. Make a list of problem areas or tasks you would like to complete. Start out small, prioritize and accomplish things one by one.

Your life should be like a checking account, balancing out on a regular basis so that you always have assets to draw upon. By making even small deposits, taking care of yourself with a

15-minute walk, nutritious meal, meditation, time with friends.

Try it! You will be amazed at the results.

What will you do for yourself today? Tomorrow? This week?

When Life Happens...

What do we do in those situations when “life happens?" The new bariatric lifestyle we have adopted becomes habit and part of our daily routine. When life happens and it throws a wrench in our new system how we react can be detrimental in our success.

I recently experienced the loss of my grandfather along with the loss of my long time, four legged, furry companion of 15 years. For me that was the loss of two family members within a short period of each other. Can you say emotional wreck?My initial thoughts are how do I numb this pain and make it disappear? Life happened and I have no desire to face it head on. I would simply prefer to dull the pain by indulging myself in a huge foot long chili cheese dog followed by a Reese’s peanut butter cup blizzard. Once I finished I would embrace the euphoric feeling of my sugar high laughing at the grim reaper screaming take that!

Would I eventually crash from the euphoric feeling and be miserable? Yes… Would the pain still be there? Yes…As a bariatric patient the above mentioned option would not be a wise choice for me. Life is going to happen and we need a backup plan. Personally, I know if I’m not careful emotional eating will undermine my weight loss surgery success. I’m taking this minute by minute, hour by hour and day by day.

The day it happened I chose to take my son on a long bike ride, feel the sun on my face, the wind in my hair and take deep breaths. The following evening I chose to continually keep myself busy by re arranging my bedroom, hanging curtains, dusting and vacuuming. Whenever I slowed down I physically had to take a step back, let myself cry, take a few deep breaths and start another task.

Today my choice is to blog about my personal struggles with you!

Tomorrow is a new day and I again will have to make a choice!

What path will you choose today???

Reply to my blog from a fellow weight loss surgery patient!!

Thanks so much for your blog. I am 8 months out and have lost 77 lbs and reached my goal in 6 months. I am so happy. I am 63 years young and so pleased there was a way for me to get the weight off and to be completely off all medication. I have not taken one pill except for vitamins since the day of surgery. I am so thankful for this second chance. I was on a lot of diabetes med. When my doc told me I would have to add another diabetic pill I decided that day I would do something to not be diabetic. I am also off blood pressure med and high cholesterol med. Not to mention I look like a new person. After I saw the picture you took in the jeans I tried on a pair of pants I wore 77 lbs ago and can take the same kind of picture. I love to get dressed in the morning now. I like the no cheat rule. I will never eat sugar or white flour again. I also have many other rules I will not break. I feel great and so blessed to have been able to get the surgery and a 2ND chance.

Yes I would like to encourage or help anyone trying to make this difficult decision. The decision to have surgery has been one of the best decisions I ever made. Not to say it is easy, but in this battle nothing is easy that produces results. This is a glorious lifestyle change and I would definitely make the same decision again. My Doctor was Jones at St Vincent’s of Carmel she was very good and is very strict about your diet restrictions.

Praising God for a second chance
Janet

Obesity Action Coalition "Weight of the Nation" Conference info

Hi all-

I wanted to share somethings with you that have been posted on the OAC blog regarding a conference called "Weight of the Nation". The president and CEO of OAC is attending the conference in Washington, DC that is sponsored by the Centers for Disease Control (CDC).

I found this quote very interesting and I hope this is the start of a new outlook on obesity!

“Almost 30% of the rise in medical costs is attributable to obesity, so prevention and control of this problem is critical to reducing total medical costs,” says William Dietz, director of the CDC’s Division of Nutrition, Physical Activity and Obesity. “We tend to view obesity as a consequence of individual choices, but it’s clear that the environment is a major contributing factor. Place matters.”

A letter from First Lady Michelle Obama, here’s an excerpt:

“This gathering comes at a critical moment: the rising rate of obesity and its impact on our Nation’s health and health care system has become one of the most pressing issues we face. The trend is alarming. For the first time, our youngest generation is predicted to live a shorter life span than their parents because of the growth in childhood obesity and its related diseases. Every day, more and more Americans are affected by diseases that could be prevented if we could reverse the upward trend in obesity occurring in communities across the country.”

There is more information about the conference from the OAC President at oacblog.org so check it out!

Welcome to my new blog for weight loss surgery patients!

As my first post for this blog let me give you a bit of history about me. I had Roux-en-Y (RNY) gastric bypass in October 2007. I fought with my insurance company for 2 years to cover this surgery and lost the battle but ended up at a new job with bariatric coverage. April of 2008 I started working in the medical field with bariatric patients which had been a passion of mine for quite some time. This was a very exciting time for me. I was at my 6 month mark from surgery and had lost 100lbs. I NEVER thought that was possible in such a short period of time.

In just a few months I will be celebrating my 2-year surgiversary. I can tell you the past 21 months have been more eventful than I ever imagined physically, emotionally and spiritually. In my personal opinion anyone who thinks weight loss surgery is the easy way out is an uneducated person when it comes to bariatric surgery. My personal story is a long one with many bumps in the road which truly has made me stronger and the person I am today!

Bariatric surgery is a very personal decision which requires a major lifestyle change and commitment to a new healthier way of life. One of my goals is to continually be involved in our community, be one of the biggest advocates for bariatric surgery and educate society on obesity as a disease. I leave you with a list of accomplishments I wrote down last year at my 1-year surgery anniversary.

1. Ride my bike for miles with my son and not be in pain
2. Walk 3+ miles without passing out
3. Cross my legs
4. Look down and see my feet
5. No longer having health issues like; sleep apnea, high blood pressure, PCOS, joint pain, extreme back pain
6. Mobility to work outside in the yard
7. Celebrating my 10-year wedding anniversary with a deeper love and bond than I could ever imagine : )
8. Better quality of life/self-esteem
9. Energy/Desire to live life to its fullest
10. Attending the Indianapolis Colts game, walking from the parking lot, past the stadium ½ mile to grab some dinner, walk a ½ mile back to the stadium, up all the stairs to our seats without being winded/exhausted, and the ability to FIT in the seat……

~~~PRICELESS~~~