Issue #183 February 15, 2010

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In This Issue

* Let It Snow!
* Victoria, BC Conference
* Video Library of Tips and Encouragement
* Healthy Words to Live By
* Bariatric Wisdom
* Recipe: Broiled Turkey Breast Dijonnaise
* Success Story: Christina King

Let It Snow!

No! Enough already! I heard on the news just now that 49 out of 50 States have snow on the ground. This phenomenon is something that is affecting just about all of us.

When it first starts to snow, you can get caught up in that feeling of “winter wonderland,” but as the snow lingers, causes power outages, traffic headaches, and cabin fever, even the strongest of us can get depressed.

So what do we do when we've had more of the “winter wonderland” than we can take? One thing that we can do is to recognize traps that we can fall into. Typically, many of us fall prey to depression. The sky looks so dull, and the snow starts to get dirty and ugly. It's difficult to get outdoors, and we start to feel agitated, restricted, and out of control. All of this is the perfect combination for emotional eating, and we turn to comfort food in abundance. This response can end up making us feel even worse, as our jeans start to feel a little tight.

Here are some foods that help fight depression and will get you through the gloom of winter.

1.        Eat foods that are rich in B12 and folic acid. Foods rich in B12 include meats, fish, poultry and dairy. Foods rich in folic acid include beans and greens. Good choices would be chili, a burrito made with beans plus chicken or beef, or a spinach salad topped with grilled chicken or salmon.

2.        Eat foods rich in selenium, which is an antioxidant that fights depression. Selenium rich foods include oatmeal, whole grain bread, and brown rice.

3.        Studies have shown that a diet rich in omega-3 fatty acids help to combat depression. Salmon and tuna are two common sources.

4.        Get at least 1000 to 2000 IU’s of vitamin D daily through supplements or foods rich in vitamin D such as salmon, beef liver, egg yolks, and cheese. The sun is a good source of vitamin D; however this time of the year abundant sunlight may be hard to come by.

5.        And I saved the best for last. Treat yourself to one ounce of dark chocolate. Dark chocolate has an effect on our brain levels of endorphins. However before eating the chocolate, measure it out and put the bar or container away before eating the one ounce. If you are someone who cannot stop at one ounce, then definitely skip this suggestion.

And remember that in five weeks Spring will be here. Try to hang on until then.

Victoria, BC Conference

On Saturday March 28th, I will be speaking in Victoria, British Columbia, Canada for the British Columbia Association of Bariatric Advocates. Go to for more information about this conference and to register.

Hope to see you there.

Barbara Thompson's Video
  Library of Tips and Encouragement
I have collected 19 of my past videos together in one spot for your use.  These are videos that have appeared in past newsletters and are on such subjects as:
Dealing with Hunger
Emotional Eating
Never Being Happy with Your Weight
Taking Time for Yourself
And many more…..

To view them, go to

Back on Track with Barbara

Internet Mentoring Program

Are you:

Suffering from emotional eating and can’t stop?
Grazing on carbohydrates and can’t control it?
Lacking inspiration to lose the weight you have regained?
Feel you don’t know what to do now that you have had surgery?
Dying to be in better shape`?

 Then you are in luck! My Back on Track Internet
Mentoring Program is just what you need!


View a FREE Lesson and Listen to a FREE Telephone Seminar by
clicking here and scrolling down to the bottom of the page.

Healthy Words to Live By

I was at a local Chinese restaurant recently, sipping green tea, and happened to read the following which was written on the mug.  They are great words to live by:

Less Meat 
More Vegetables
Less Sugar
More Fruit
Less Eating
More Chewing
Less Riding
More Walking
Less Worry
More Sleep
Less Anger
More Smiles
Less Hatred
More Love
Less Talk
More Deeds
Less Greed
More Giving

If we would just follow this sage advice, how much better our lives and our health would be.

Bariatric Wisdom
  5 Day Teleconference

I will be taking part in an exciting event along with 19 other speakers as we all talk about our own form of “Bariatric Wisdom.” During the week of March 8-12, 2010 there will be live broadcasts, each of the five days, that you can sign up to hear either over the telephone or over the internet.

I will be speaking on March 11th at 5:00pm PST on Ten Years of Weight Loss Surgery Secrets: What They Never Tell You That Would Make You Think Twice.

Sign up to hear me and the other speakers by going to

I'm looking forward to having you in the audience. 

  Broiled Turkey Breast Dijonnaise
This is a very simple dish to make, low in calories and high in protein.


3 tablespoons reduced-fat mayonnaise
1 tablespoon Dijon mustard
1 tablespoon lemon juice
½ teaspoon dried sage
½ teaspoon salt
¼ teaspoon pepper
4 turkey cutlets (about 1 pound total)
1/3 cup plain dried bread crumbs

1.     Preheat the broiler. In a small bowl, combine the mayonnaise, mustard, lemon juice, sage, salt and pepper.

2.      Spread the mayonnaise mixture over one side of the cutlets. Broil the turkey cutlets, topping-side up, 6 inches from the heat for 4 minutes, or until the cutlets are cooked through. Sprinkle with the bread crumbs and cook for 30 seconds to lightly brown the topping. Place the cutlets on 4 plates and serve. Serves 4.

Nutritional information each serving:
196 calories, 29 grams protein, 9 grams carbohydrates, 4 grams fat

If you have a recipe that you would like to share in future issues of this newsletter, please send it to me at

Success Story:
  Christina King

I want to offer a special thanks to Christina King for sharing her honesty and success with us. Here is her story:

Dear Barbara,
My name is Christina King. I'm 36 and about 15 months post-op. Though I am still new to this whole thing, I feel like a huge success, most days.

I, like many others, was very thin when I was young. I was sexually molested by my great uncle from the age of 4 until I was 12. When this finally came out in the open, I had to deal with the shame, and the weight gain that followed.

I weighed about 140 to 150 lbs. all through middle school and was made fun of all the time. High school was harder, but I still never weighed more then 170 lbs.  I spent my college years gaining and losing, mostly gaining.

I met my husband Kevin in 1996 when I weighed 177 lbs. Kevin had 2 children from a previous marriage. I always wanted a child of my own, so we decided to start a family. I was gaining so much weight that I wasn't ovulating properly. I would menstruate for 6 to 8 months solid. The days of it finally coming to an end were wonderful, except I would only stop my period for a few days, and it would start all over again. It was horrible to deal with, and I felt like a failure. I finally decided to do something about it.

My health wasn't the best, but it wasn't the worst. I just wanted to avoid the worst as soon as possible. So, I made my appointments and started my weight loss surgery journey.  I elected to have the standard RNY gastric bypass.  It was the best option for me because of my horrendous sweet tooth. 

My highest weight was 298 lbs, with a BMI of 51. I was instructed to lose some weight before surgery, and at the final weigh-in prior to my surgery, my weight was 272 lbs.

The day after surgery, I noticed a pain in my back that wasn't there before. I mentioned it, and they stated that it should go away, and that it was probably just gas. It wasn't gas. I had to be referred to a pain clinic, and was given strong narcotics to help ease the pain. Now I have exchanged my addiction for food to pain pills. However, I do know that it is not uncommon for other addictions to rear their ugly heads, such as gambling, sex, or shopping. Mine is pain killers. I do admit my faults. I am open about my addiction, so that others dealing with their own addictions will not feel ashamed about what has happened to them. I struggle with this still. I still have back pain, and go to a different pain clinic. The addiction is there, but not as intense as it once was. I have good days and bad days.

Within a few months after surgery, I was still adjusting, and was finally getting the hang of how much I could eat. I did have to be treated for an ulcer. So far that is the only complications I had.

Here are my humble words of advice. If you want to just lose weight fine, but if you want to be healthier and more productive as a result of your weight loss, follow your doctor’s orders, don't just blow them off. I started off very badly. I did not see my bariatric surgeon like I should have, I did not eat like I should have, I did not take all my vitamins like I should have, and I am paying the price for it now. I am anemic, low iron, so I now suffer from restless leg syndrome due to a lack of iron. When I take my iron though, my legs do not hurt, and I can sleep normally. I have a Vitamin D deficiency. I have to get B-12 shots monthly, because I did not take my B-12 like I was supposed to, and I took my daily multi-vitamin when I felt like it, which wasn’t every day. I didn't exercise due to just being lazy.

I wish I had taken better care of myself directly after the surgery, but now that I am seeing that it’s paying off, I do. I take my vitamins every day, faithfully. I no longer just sit around; I walk a lot, and do much more physical activity.

The reason I had my surgery was simple: to ovulate and to try to start a family. I have recently noticed a pattern, I am ovulating properly now! This was the reason for my surgery, to be able to have a family.

I am now 15 months post-op and I weigh 155 lbs. I feel great, and I have energy I never knew was there.  So, with that being said, I feel I am a success story. I ovulate!!!!

My bariatric team and I never discussed a weight goal, but I made a personal goal of 170 lbs. When I hit that mark, I was thrilled. Also, when I hit the 177 lb. mark, I was over the moon. That is what I weighed when I met my husband for the first time. So, that weight goal of 177 lbs. meant more to me then the personal goal of 170 lbs. 

To date I have lost 143 lbs., and I am a new me. I still see a heavy girl in the mirror, but I am working on that. I just know that if I had kept up with what my surgeon told me from the first day, I would be much better off now. But I am happy with where I am, and with who I am. 

Some people really thought I was taking the easy road, and I have proven them wrong on more than one occasion. They see that I drool for food that I can only take a few bites of, they see me cook for hours and see me take a few bites of it, and they see me in agony while I dump. They all say, "Look at what the surgery has done to you!" I tell them "I do see, and I wouldn't change a thing! I can sit normally.  I can take those few bites and realize I don't need any more of it. I can fit into normal people's clothes. I am a healthier me, and I wouldn't change a thing. I am a better person than I was, and I take care of myself better than I ever have. I love it!"  They are taken aback, but after they see all the good that has come from my surgery, they realize they were simply misinformed about the procedure, and what it does and does not do for a person. It is a tool that I did not use properly in the beginning; I was using it the wrong way.

Thank you for your newsletter and for letting me share my story.
Christina King

Congratulations Christina


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