Strategies for Change
I recently read a very interesting article in the
AARP Magazine about lifestyle changes to lose weight. Do
really work, or are you just shuffling around the calories, and kidding
yourself? Why not just diet and be done with it?
Well, why continue to do something that has been
shown to fail in 95% of cases, and usually makes the situation worse?
It is crazy that we keep doing something (dieting) that we have failed
with over and over.
So how do we lose weight if we have regained some
weight, or if we have never reached our goal weight? The answer is, we
make lifestyle changes. And the recent article that I referred to has
a great list of lifestyle-change suggestions, some of which are
For instance, one suggestion is to use a smaller
plate. Most of us have heard that before, but it really does make a
difference. People eat 22% more from a 12-inch plate rather than a
10-inch plate. This could make a difference of almost 140 calories
each day, or about 14 pounds per year. Wouldn’t it be great to weigh
14 pounds less this time next year, just by using a smaller plate?
There are many other strategies such as eating a
piece of fruit and a vegetable at every lunch and dinner. Another is
to refrain from using serving dishes at meal time. Fill your plate
from pots on the stove. You are likely to eat 19% less than if food is
in serving bowels right in front of you.
After offering a number of interesting
strategies, the article recommends picking 3 strategies that you would
like to try for a month. List each strategy on a chart and across from
each strategy number 1-31 for each day of the month. Each day that you do any of the strategies,
put an X and at the end of the month, you will be able to see which
you did easily, and which were difficult for you. Then analyze if you
want to replace the difficult strategy with one you are more likely to
do, or just try harder for another month. Then track your weight to
see if the strategies have made a difference.
It is really worth reading the entire article
which can be found
We all need to learn how to eat in a different
way. Get away from diets and try to incorporate lifestyle changes
for true weight loss, and a long and healthy life.
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.
Its Still Time
to get started with that New Year's Resolution!
||Are you suffering from emotional eating and
||Are you grazing on carbohydrates and can’t
||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.
Vitamin D: The Sunshine Vitamin
I had my annual checkup last week, and found that I am deficient in
Vitamin D. I have never been bothered by that deficiency before, so I
wanted to be sure I understood how serious it might be, why the
deficiency is showing up now, and what I might do about it. Here is
what I found.
Those of us who have had gastric bypass surgery are
prone to Vitamin D deficiency. Vitamin D is absorbed in the first part
of the small intestines which is the part of the intestines that is
bypassed in our surgery. It has been found that gastric bypass patients
absorbed only about 50% of the vitamin D that they should in their
normal diets, therefore supplementation is necessary.
A deficiency of Vitamin D does have serious consequences. It causes
fatigue, but even more so, it affects the amount of calcium that you
absorb. Therefore. it can lead to more serious problems of
osteoporosis. It is also important in your body’s ability to fight off
cancer, especially in women, and it affects your immune system. These
are all very serious side effects.
I still wondered why this was showing up 11 years after my surgery,
when I haven’t been doing anything significantly different. A study done
by Ohio State University found that the incidence of Vitamin D
deficiency varies from 17% at 9-18 months post-surgery to 63% at four
years after surgery. Another study found that Vitamin D deficiency
increased from 15% to 48% from the first year after surgery to the 4th
year. It appears that the further we get away from our surgery, the more
prone to the deficiency we are. This is a deficiency that creeps up on
Therefore, those of you who have consistently found that your Vitamin
D levels have been OK, and don’t bother having them checked anymore,
should rethink that. Be sure to have your Vitamin D levels checked in
your next blood test. If you are found to be deficient, a 2006 study
reported in the Annals of Surgery recommends a daily supplement of
Vitamin D. Some feel that a minimum of 5,000 IU’s is what should be
taken. But before rushing out and buying supplements, have your blood
tested, and if a deficiency is found, talk with your doctor about
supplements. The kind if Vitamin D that you want is D3, so watch for
In addition to taking supplements, you can get limited amounts of
Vitamin D from exposure to the sun, which is difficult to accomplish in
the middle of winter. You can also eat foods that are rich in Vitamin
D. These include egg yolks, fish, fish oil, some cheese, beef liver and
some types of grain.
We concentrate so much on our weight levels that we often forget such
things as vitamins and calcium. You don’t want to end up thin, but so
fatigued or plagued by osteoporosis that you can’t enjoy life.
Inspiration to Lose Weight
Weekly Email Messages that Will Keep
You Motivated to Lose Weight and Stay Healthy
Staying in the proper frame of mind to
continue losing weight can be hard when life's challenges always
lead you astray. Weekly messages will keep you on a steady
track to lose weight.
weekly motivational messages today
to stay on track with your weight loss.
for more information
New Year’s Resolutions: The Results
In the last newsletter, I asked readers to
take a survey about New Year’s resolutions and many of you took me
up on that. I appreciate it very much. Here are the results:
1 Did you make a New Year’s
resolution this year?
2. What does your resolution have to do
68.4% Weight Loss
More time for Yourself
Under “Other” most people commented how they
wanted to be better to themselves. Here are some of their
Do 1 good
thing for myself daily
meaningful connections with friends and family
pleasure every day
healthy habits – vitamins, flossing, water
to learn more about myself
3. Have you made resolutions in the past?
1.8 % No
4. Do you always make resolutions?
5. Were you successful in the past?
6. If you weren’t successful in the past, why
did you fail?
The most common responses included:
got in the way
I set unattainable goals
Life got in the way
Lack of motivation
Lack of commitment
I hope this survey will help you in the
future, especially the responses that readers were kind enough to
share concerning why they failed. Hopefully this will help you
when you are planning future resolutions. And remember that you
can set a resolution at any time, not just on New Year’s
Roasted Root Vegetables and Pork
This is a great recipe for winter from Chef David Fouts’ cookbook, 90
Ways to Ditch Your Diet, which is a great book of 90 recipes for 30
Roasted Root Vegetables and Pork
2 medium onions, thinly sliced
¾ pounds potatoes, peeled and cut into 2” pieces
½ pound carrots cut into 2” pieces
6 cloves garlic, crushed
3 Tbl. olive oil
1 tsp. dried dill
1 lb. lean pork loin, cut into 2” pieces
2 tsp. lime juice
2 tsp. chili powder
½ tsp. salt
¼ tsp. black pepper
1. Preheat oven to 400° F.
2. Toss cut vegetables, oil, garlic, dill, pork, lime juice, chili
powder, pepper, and salt in a bowl.
3. Transfer vegetables and pork to a baking sheet and roast in
a 400° F oven for about 45 minutes, or until pork reaches 170° F.
4. During the last 30 minutes of roasting, toss every 10
minutes to ensure burning does not occur on any one side.
Makes 6 servings. Nutritional values per serving:
290 calories, 14 grams fat, 15 grams carbohydrates, 3 grams fiber, 24
If you have a recipe that you would like to share in future issues of
this newsletter, please send it to me at
I still need more success
stories. I have a few with no pictures. So please be
sure to include a before and after picture as jpg
attachments. We need your motivation!
I want to offer Margery Singer
special thanks for sharing her success with us. Here is her
I have many stories to tell about having lap band
surgery in 2006 - and I so enjoy reading your newsletter. But
the immediate reason I am writing is that you recently
asked us to respond to you if we were too thin. I am
borderline, weighing 105, 5' 4", BMI 18. I lost
because of my last problem due to the surgery, so I feel I
definitely need to gain weight back. I am bony all over.
I had surgery when I weighed 239
pounds, at the age of 53. From age 25 to 53, my
weight fluctuated from "normal" to 20, 40, 60, 80 pounds overweight.
I would diet every 18 months for 25 years. I lost the
necessary amount of weight, mostly through healthy eating
and exercising, only to gain it back again. Finally I said,
I cannot do this on my own. I needed to gain control, I
needed to give myself a chance at happiness, and I needed to
be healthy, although I had no signs whatsoever of being
unhealthy, except for my emotional health. So at the
suggestion of a very good friend who had the lap band, I did
I lost 100 pounds within 7 months, so by
December through March after my surgery, I was looking and
feeling good. During the 4 to 5 following years, I have had
a series of what I would call minor problems, but I have
never once regretted having surgery. None the less, I have
had 4 additional surgeries since having had the lap band put in.
I went through a long series of
purposely vomiting, not because of any desire to be thinner,
but I felt the food was stuck, and couldn't get the food
down. I have had a series of pains in my stomach over the
years, yet I could eat a pint of ice cream nightly, and I
did. My four follow-up surgeries were:
- the first one, a year after surgery
- my band slipped.
- the second, probably a year after that - my port flipped
- the third as recently as April 2010 - my tubing was
wrapped around my intestines
- and in October 2010 - my 4th, and hopefully
my last, they replaced the band and broke up a lot of scar
For 1 month prior to my last surgery, I
could hardly eat at all, maybe two bites, so I tried to eat
a lot throughout day. I was, however, hardly consuming any
calories, and I was in pain. So my surgeon came up with this
diagnosis confirmed by my internist who did an endoscopy,
and saw a very narrow band, with no fill. By that time, I had
lost 15 pounds, and I was ranging in weight from 103 pounds
to 120 pounds.
The option was mine to have the band
replaced or take out the band. Both my surgeon and
internist thought I should get the band replaced. I
struggled not knowing what I would do without the band. Would
I go back to terrible eating habits to fill my empty soul,
or say "look at all I have been through," take hold, and not
use food to take care of the emotional emptiness? The band
doesn't do it. But I say, it saved my life. I look good
which was of utmost importance to me at this time in my
life. I couldn't afford to hide anymore. I am healthy.
I had the band replaced
So the long answer is, I feel much too
thin and bony, and will try to gain 15 pounds of the
weight back responsibly, without eating empty calories.
I am a big supporter of the band and
bariatric surgery, and what it can do for you. In many
ways, it's a life-saver. However, it's up to the patient to
do a lot of work in terms of eating habits, exercising, and
tackling the most difficult aspect of all, the reason for
emotional overeating. The band doesn't fix that. I am
grateful to have wonderful doctors that care for me, Dr..
Kurian, my surgeon, and Dr. Yaffe and Dr. Ruden, my
I would never have thought I would have
4 surgeries in 4 years. I've decided that if I'm not better
now, long term, I probably won't go through another
bariatric surgery. I would have the band removed. I say
that now, but I can't swear to it.
Barbara, thank you so much for your
newsletters. I find them so interesting.
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.
|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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Barbara Thompson’s free newsletter featuring helpful information and
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