In This Issue
* Lose the Clutter/Lose the Weight CD
* Help! Iím Hungry!
* Update on Joy
* Research Article: Are You Getting Enough?
* Recipe: Baked Salmon with Cucumber and Tomato Salsa
Story: Meleani Wheeler
Lose the Clutter/Lose the Weight
New Audio CD!
You might be interested to know that
there is a direct link between all the clutter in your home and your ability
to lose weight. If your environment is filled with
clutter, you may find yourself unable to cope or to move forward
productively with anything. You are surrounded by unmade decisions.
Trying to get organized to eat in a healthy way or to make time to
exercise will be impossible. The clutter will be calling you.
In this telephone
seminar with Patty Kreamer, Certified Professional Organizer and author of
But I Might Need It Some Day, you will learn:
Why you have clutter and canít get
out from under it
How clutter affects you and how it
directly impacts your weight
How to get this all under
control so that you can move forward to a healthier and happier
Help! Iím Hungry!
I am 3 1/2 years post op from gastric bypass surgery, and I am fighting
some major desires for food. I have regained about 10 pounds, and I am
getting worried. I am hungry (probably not really, just head hunger) all
of the time. Is there a natural appetite suppressant that I can take to
help with this? I so much need to get this under control. I donít want
to regain my weight, but this is very hard to deal with. I haven't
mentioned this to anyone, because I don't know anyone personally who has
had this surgery and is dealing with this. I hope you can help.
First let me say that you are definitely not alone. Like you, there are
thousands and thousands who are terrified and suffering in silence. This
is a very common problem that can start when patients are 3 to 5 years
or more post-op. There are several reasons for this:
1. We gradually start eating more
carbohydrates. When we eat simple carbohydrates, such as sugar, white
bread, white pasta, etc, our blood sugar level spikes. When it drops
again, it signals our bodies to get more of those energy-rich
carbohydrates and it causes cravings and hunger. I believe that even
though we are no longer morbidly obese, we are still very susceptible to
these blood sugar level spikes and drops. Therefore, stay away from
simple carbohydrates. However, complex carbohydrates from whole grains, fruits,
and vegetables are very good for us.
2. We gradually start eating more food, and our pouch actually
stretches. We forget that we have a small pouch and donít stop when we
3. We donít drink enough water, and are actually dehydrated.
When we feel hunger, often it is really thirst.
4. We fail to eat our protein first. Protein is dense and stays
with us, helping us to feel full longer.
5. We donít eat enough low-calorie high-water foods. They help to
fill us up with few calories. Green salad is an example of these foods,
referred to as volumetrics.
6. We drink right after eating which pushes food out of our
pouches before we can feel full and satisfied.
So here is what to do:
1. Avoid simple carbohydrates, but
eat complex carbohydrates.
2. Stop eating when you feel food.
3. Drink 64 ounces of water per day.
4. Eat protein first, at least 60 grams.
5. Look for high fiber, low calorie foods to fill up on.
6. Wait an hour before drinking after you eat.
Most people struggle and many lose their
way and really start to regain. That is exactly why I started the Back
on Track with Barbara Program. It is good that you are addressing this
early, before your weight really gets out of control.
Update on Joy
In the March 15th, 2009 newsletter,
included a letter from Joy who was 6 months post-op, and was really
struggling. She was even to the point that she regretted having
surgery. Joy is doing much better, and wanted to provide an
update to all of you who have been so supportive of her.
This is the Joy whose email was published in your March 15th
newsletter. It was a very negative email on my part, but very truthful
as I was not happy with the progress I was making. I wasn't sure I'd
go through the procedure again if I had that choice. I was so
surprised at the number of letters that you published in response to
my original email, and I dearly thank so many of you for those words
I had my Roux-en-Y surgery September 2008, and I
wrote that email about 6 months after surgery. I had lost quite a bit
of weight, but still wore large size clothing, and didn't really
enjoy eating. My social activities included a lot of eating out with
friends, and at that time it wasn't much fun for me. I was so limited
in what I could eat, and most things didn't taste good.
That was when I was 6 months post-op. However,
during the 7th and 8th month, things really changed for me. The food
tasted much better, and I enjoyed eating out again with my friends.
To my surprise, my clothes sizes shrunk from a 4X blouse down to a
medium, and instead of wearing a size 26-28 pants I can now wear a
size 10 or 12. I don't even look bad in a swimming suit anymore.
I did lose 140 pounds in less than a year, and am
happy to say that I am holding at that weight. Yes, I do weigh myself
every morning, and allow myself to fluctuate 5 pounds. If I go over
that weight, I immediately adjust my eating, because I never
want to get back into the shape I once was. I feel this surgery was my
last hope of ever being at a decent weight. I am now so happy to go
shopping with friends, and am able to shop in "normal" stores.
Ice cream was always my biggest treat, but I find
I no longer like it. Instead peanuts, vegetables or fruit are my
choice for a snack. I must confess that I usually don't have any
problems when eating, although I no longer like a few items that I
used to, such as ham and hamburgers. I try to stay away from pastas.
I now love soups, which I never cared for in the past. I still have a
dessert when we're invited out, but only take a small sliver, and
enjoy that just as much as a large piece. I usually take part of my
meal home when eating at restaurants.
Having had a weight problem all my life, I can
now say that this is the first time in my life that I feel good about
my body. I've even been called skinny a few times. Yes, I do
have some hanging skin, but not bad enough to have surgery. I do go
to an exercise class with a senior citizens group twice a week, which
helps very much.
Again, thanks to all who emailed words of
encouragement (and some even sent hugs), and told me to "hang in
there." I hope all who have gone through this surgery will someday
feel as good about it as I now do.
You Getting Enough?
Sleep that is. There is a direct link between
sleep and your ability to lose weight. If you are sleep deprived, your
body will start to produce more of the hunger hormone and less of the
hormone that makes you feel full. This is a very interesting article.
Read it and then get to bed early!!
Click here to read more:
and Tomato Salsa
Low in calories, high in protein and high in omega
3 fatty acids. What more could you ask for?
Baked Salmon with Cucumber and Tomato Salsa
- 4 salmon fillets, about 4 ounces each
- 4 tsp minced garlic
- 1 tsp thyme
- 2 lemons sliced in circles
- 1/2 C butter
- 1/4 C lemon juice
- 1/2 C finely diced cucumber
- 1/2 C finely diced tomato (seeds removed)
- 1/4 C chopped basil
- 1/2 tsp dill
- 1/2 tsp salt
Place salmon fillets in a glass baking dish, skin side down. Rub garlic
over the top of the salmon and sprinkle with salt and thyme. Cover salmon with
slices of lemon and bake at 400 degrees about 30 minutes or until done.
In a small saucepan melt butter and whisk in lemon juice. Fold in
cucumbers, tomatoes, basil, dill, and salt. Once the salmon is done, remove
the lemon slices and place the salmon on a dinner plate. Cover salmon with
cucumber and tomato salsa and serve.
Number of Servings: 4
Nutritional Information per Serving:
calories, 18 grams fat, 4 grams carbohydrates, 25 grams protein
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 a special thanks to Meleani
Wheeler for submitting her story.
I have been wanting to write something about my success thus
far for your newsletter for quite some time. I was waiting until I
felt I had lost enough weight so that people could "visually" see
the difference. In just over six months, I have lost 89 pounds,
with about 65 more to lose to reach my goal, and I feel wonderful!
Here is a little about myself. I was always a
larger child. I never fit into the group of popular kids. Can we
all relate to that at some point in our lives as obese people? I
certainly received my share of teasing and torture as a child and
As an adult, I continued to gradually gain
weight, but I never thought I was that bad until I finally woke up
one day and weighed more than 300 pounds! And over 300 pounds is where I
stayed for more than 15 years. My all-time highest weight was 365
At one point, about five years ago, I went to
my doctor in desperation to talk about the possibility of surgery,
and to discuss what all my options might be. He suggested I try
using the drug phentermine to suppress my appetite. I really did not
want to have surgery, except as a last resort.
I took the drug for two years and lost 85
pounds on my own. But as is the case with so many of us, I gradually
began to gain it back. Last year I could "see the writing on the
wall," and I realized that I really needed help. Part of my
frustration with losing weight on my own was that I would always
reach a plateau, and no matter how hard I tried, I couldn't break
it. That discouraged me so much that eventually I began to pack the
pounds back on.
Last year, one of my best friends had gastric
bypass surgery. Two other friends, a married couple, had their
surgeries in October 2008 and January 2009. After watching their
success with gastric bypass surgery, I decided it was time I took
back control of my life and my health. I decided I wanted to have
gastric bypass surgery as well, so that I could be healthy.
Going into surgery I did not have all the
co-morbidities that many bypass patients have. I did not have high
cholesterol, high blood pressure, or diabetes, even though I weighed
317 pounds on the day of my surgery. But I was having problems with
my knees and my back. Since having my surgery, those problems have
completely disappeared. I feel like a new woman! My husband calls
me "the incredible shrinking woman" - a title I proudly wear!
After surgery I have had absolutely no
complications. Sure, I have the occasional times when I eat too
much or too fast and suffer with the "foamies,Ē but it is a small
price to pay for the new lifestyle I have embraced.
I love my life now. I can ride my bike, walk
in 5K run/walks, and exercise without feeling like I'm going to
die! I can buy new clothes that are not plus sized! I can cross my
legs when I am sitting down, walk all over Disneyland in 100+ degree
weather, and not have sore feet or feel tired. I can put the arm
down on my driver's seat in my car, which I couldnít do before, and
the list could go on and on.
I have never regretted, not for one second, my
decision to have this surgery. I will forever be grateful to Dr.
Coates and his team at Memorial Medical Center in Modesto, CA for
giving me this second chance at life.
Thank you, Barbara, for your website and
newsletter. I did a ton of research before I had my surgery and your
book Weight Loss Surgery; Finding the Thin Person Hiding Inside
You, was such a valuable tool for me.
Click here for information regarding the book
If anyone ever needs encouragement going into
their surgery, please feel free to drop me an email. That is one
thing that is so wonderful about the bariatric community -- everyone
I know is always so willing to "pay it forward" and encourage those
who are considering or have just had their surgery.
Thanks for listening to my story!
I 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.
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Barbara Thompsonís free newsletter featuring helpful information and
research material to help patients succeed following weight loss
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