A Simple Solution
In the Back on Track with Barbara Program
there is a reminder that goes out to everyone on a weekly basis.
The reminder is ,"What are you doing to get back on track this
week?" Someone responded to this on the yahoo group, "Drinking
water, walking, and thinking about what I am eating."
As simple as this sounds, the part about
"thinking about what I am eating" is so important. If we can
develop a sense of self-awareness, we are a huge step ahead in the
weight-loss battle. It is the mindless eating that gets us into
trouble. Food may be sitting out, we walk by, and into our
mouths it goes, without a thought. We may also have a feeling like
we just want to eat something, not out of hunger, but out of
habit, or boredom, or loneliness, or anger, or a hundred other
reasons that have nothing to do with hunger.
And it is also the lack of planning, that
gets us into trouble (a cousin to "not thinking about what you are
eating"). If you have ever gotten stuck trying to
decide what to have for supper, there is nothing in your
refrigerator to eat, and you pull into a fast-food restaurant and
order something that you know is bad for you, you know exactly
what I mean. If you can pick a day of the week when you plan out
your meals, and then shop for all of the ingredients, then that is
wonderful. Better yet, if you could make the meals ahead of time,
you get the gold star!
Thinking about what you are eating can make the difference between
success and failure. It just takes a little bit of planning and a
little bit of self-awareness and control to accomplish.
Back on Track with Barbara
Internet Mentoring Program
The Back on Track with Barbara Internet
Mentoring Program really concentrates on lifestyle changes. Join our
group and receive lessons via the internet and the support of others who
are struggling just like you are.
for Summer swim suits!
suffering from emotional eating and can’t stop?
||Are you grazing
on carbohydrates and can’t control it?
||Are you lacking
inspiration to lose the weight you have regained?
||Do you feel that
you don’t know what to do now that you have had surgery?
||Are you dying to
be in better shape?
My Back on Track Internet Mentoring
Program is just what you
need to start your plan to get your weight under control.
and Listen to a
FREE Telephone Seminar
clicking here and scrolling down to the
bottom of the page.
October 25th to 28th the Obesity Action
Coalition is having their inaugural convention in Dallas, TX. If
you haven't yet registered, please go to
http://www.obesityaction.org/oac-annual-convention to find out
all about the convention and the incredible program that you don't
want to miss.
Something that is easily overlooked is the
free advocacy training for all those who are registered. It is
Thursday afternoon from noon to 5:00 PM.
If you have ever wanted to know what you can
do to help the OAC, then you want to be sure to register for the
training as well. On the online registration, you have to indicate
that you want to attend. Don't pass up this free opportunity!
It was a really hot afternoon and we
were visiting a local alpaca farm. We had started out just talking,
but the owner said, "Let me show you a couple of things." I had left
my drink, which I normally take everywhere I go, in the car thinking
that we wouldn't be that long.
We walked all over the 50 acre farm,
and then into their gift shop. What started out as a quick stop
turned into 2 hours. And the heat was brutal.
That night, I got an incredible cramp
in my thigh and I knew immediately what was going on. I was
dehydrated. I had left my drink in the car, but when I finally got
back to it, I didn't make up for all of the fluid I had lost. I have
found that since my weight loss surgery, I need to drink much
more water than I ever did before surgery, no matter what the
temperature, but the summer is the worst.
The entire country is going through a
heat wave right now, and that has some serious implications for
dehydration. Water keeps your body functioning. Without water, your
organs will not work properly. And water is what flushes your body
Here are some signs of dehydration to
watch out for:
||Feeling tired and cranky.
||Leg cramps similar to a "Charlie Horse."
||Having a headache.
||Not needing to urinate, when you know normally
you would have to go.
||When you do urinate, your urine is a dark
color. It should be the color of straw.
||Feeling dizzy and disoriented.
To combat dehydration, you need to
drink, but not any drink will do. Don't drink caffeine, because that
will also dehydrate you. That is why you should watch out for sports
drinks. Those that give you energy are often very high in caffeine.
The caffeine gives you energy, but it also dehydrates you.
To combat dehydration, drink room
temperature water rather than something ice cold. Liquids that are
room temperature will be absorbed faster.
Eat foods that have a high water
content such as watermelon and grapes. Not only are they high in
water, but their natural sugar will give you some added energy.
Summer is my favorite time of the year,
however it can be a dangerous time, if you don't stay hydrated and
then ignore the signs of dehydration. Enjoy, but be safe!
You Can't Pass Up This Dummies Deal!!
with a FREE Barbara
Thompson Audio CD
|For a limited time only. Now is
the time to add to your WLS information library by purchasing
"Weight Loss Surgery for Dummies" at the
incredibly low price of just $5.00. Order today!!
The Worst Thing
I'm thinking of having gastric bypass surgery, but I wonder about the
dangers of it. What's the worst thing about it?
I don't mean to be harsh, but the worst
thing about weight loss surgery, is death. Now that being said, if you
had asked me what the worst thing about gall bladder surgery was, I
would have also said, "death." As with any surgery, there is a risk.
However, the risks of dying as a result of weight loss surgery are
actually lower than having gall bladder surgery. Weight loss surgery
is a relatively safe surgery. Only about 1/2 of 1% die, and many of
those who do die, are in very bad condition going into surgery.
What you have to also
consider is, if you are severely obese, which you would have to be to
qualify for surgery, you are at risk of dying from many conditions
that are brought on by obesity - diabetes, high blood pressure,
certain types of cancer, respiratory problems, and sleep apnea, to
name a few. You may not have these yet, but as you get older, they
become more and more likely.
Apart from the
mortality rate, the worst thing for me is that I have trouble
tolerating certain foods. I cannot eat foods that are dry such as a
chicken breast or pork roast. I can however eat and enjoy a chicken
thigh or a pork chop that is cooked so it is very moist. But that is a
small price to pay for how much better I feel since having my weight
loss surgery over 12 years ago. I wouldn't think of trading it in for
a chicken breast!
I can also eat very
little at a sitting, and that sometimes bothers me. I may be in a
restaurant and be thoroughly enjoying a heavenly meal, and I have to
stop eating. I know that if I take another bite, I will throw up. I
just ask for the meal in a take-out box and then enjoy it later. That
also is a small price to pay for my life.
The quality of my life
now is vastly different than it would have been if I hadn't had
surgery. I can physically do much more. Without having had weight
loss surgery, I would be in a wheel chair right now. I would also be
living with the horrible feeling of being a failure. Failing at
dieting over and over certainly works on how you feel about yourself.
It is difficult to have high self-esteem, when you can see disgust or
pity on everyone's faces as they look at you.
Whether to have weight
loss surgery is a very personal decision. It was the right thing for
me to do at the time, and I am very grateful that I had the
opportunity to have it done. Only you can decide whether surgery is
right for you. I wish you the very best.
What is your
"worst thing about weight loss surgery? I would love to hear from you.
Drop me a line at
Grilled Sumer Squash and Chicken
The wonderful taste of grilling paired with the
juiciness of the chicken makes this an outstanding dish. It is the
addition of the lemon that keeps the chicken so juicy.
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon ground black pepper
4 (about 1 1/4 pounds) medium chicken thighs, skinless and boneless
4 (about 6 ounces each) medium yellow summer squash, each cut lengthwise
into 4 wedges, you can substitute zucchini
1/4 cup fresh chives, snipped
Grilled lemon slices for garnish
1. Grate lemon peel to yield 1 tablespoon, and
squeeze lemon to yield 3 tablespoons of juice. Wisk this together with
the salt, pepper and the oil. Put 2 tablespoons of the mixture into a
small bowl. Put the remainder into a zip lock bag.
2. Put the chicken thighs into the zip lock bag and
marinade at least 30 minutes.
3. Heat your grill to medium heat.
4. Remove the chicken from the zip lock bag and
discard the liquid. Place the chicken on the grill with the squash
wedges. Cover the grill, and cook approximately 10 to 12 minutes,
turning the pieces
halfway through the cooking time. The chicken is done when the juices
from the thickest part of the chicken runs clear and the squash is
browned and tender.
5. Cut the chicken into 1 inch wide strips and the
squash wedges in half.
6. Toss the chicken and squash with the reserved
marinade in the bowl. Sprinkle with chives and decorate with the grilled
Makes 4 servings
Nutritional information per serving:
255 calories, 8 grams fat, 8 grams carbohydrates, 3 grams fiber, 29
If you have a recipe that you would like to share in future issues of
this newsletter, please send it to me at
I want to offer Heather Sweet a special
thanks. Here is her story:
Most people may say their journey began the date of their
surgery, but mine began the day in May 2010 when my doctor gave me the
diagnosis of being diabetic. I had struggled with my weight the majority
of my life. Then once I hit 30, I began to have issues with my blood
pressure, and was put on blood pressure medication a few years later.
But nothing really scared me like that diagnosis of diabetes.
I was familiar with gastric bypass surgery,
because my mother had it in 2000. I saw how difficult it was, and never
anticipated that I would need to have the surgery, that is until that
diagnosis. When my doctor called to give me the news, I asked her if
gastric bypass was a choice for me. She said that it was definitely an
My weight was 328 lbs, I had high blood
pressure, and now diabetes. So I contacted the Bariatric Center and
registered for their information session. I also spoke with my doctor
about getting a referral for a good psychologist to attend to my
emotional state before surgery. Observing my mother's journey I
remembered her telling me that although physically she could not eat
much, psychologically she thought she could. I wanted to make sure that
I could overcome that struggle.
I did not take making this decision lightly. I
knew my decision needed to be a lifetime change. My journey continued
through the many different pre-surgery appointments during which I lost
about 35 lbs, then escalated with my surgery on December 2, 2010.
Post-surgery I have completely followed all the guidance of the doctors
at the Bariatric Center. I still have not introduced pasta, rice, beef
and bread. I make sure that I stop drinking a half hour before eating,
and do not drink again until an hour after eating.
My weight loss was great. I was afraid that it
would come off too fast and I would look sick, so I did not exercise. So
in November 2011, when I went to another post-op checkup, I realized
that I hadn't lost anything in over a month. So, instead of being
discouraged, I began walking two miles each day. Since then I have lost
another 15 lbs. Which makes my total weight loss 158 lbs. I feel great!
But now it's an effort.
So that is my story. I feel that if I can
encourage another person with my story, then it is even more worth it
love good news. If you have good news, a success story to share, or
inspiration, please send it to me at
Barbara@wlscenter.com so that I can include it in future issues.
Chew Your Vitamins
|The OAC is the ONLY non
profit organization whose sole focus is helping those affected
by obesity. The OAC is a great place to turn if you are
looking for a way to get involved and give back to the cause of
There are a variety of ways
you can make a difference, but the first step is to become an
OAC Member. The great thing about OAC Membership is that
you can be as involved as you would like. Simply being a
member contributes to the cause of obesity.
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