In This Issue
* Research Article: Fiber and the WLS Patient
* Back on Track with Barbara
* Menu Labeling; A Look at What We Will See
* Join Me in Las Vegas for a Patient Conference
* Doing My Part for Economic Recovery
* Recipe: Easy Fiesta Beans
* Success Story: Clyde Thorne
Fiber and the WLS Patient
After we have surgery, our tendency is to
want to consume anything that will not get stuck. We start with
clear liquids, move to full liquids and then to solids, but we tend to
prefer soft solids and to shy away
from fiber. Many of us have suffered through the horrors of that
feeling in the chest when we know there is something there and it
is not moving. When we eat fiber too fast, it can sometimes hurt.
We are told to eat protein, and it is
stressed so much that fiber doesn’t seem to fit in anywhere in
what we eat. But what of a diet that has little or no fiber? Why
should fiber be important to us?
In the book, The Cancer Survivor’s
Guide, Foods That Help You Fight Back, authors Barnard
and Reilly discuss the importance of having fiber in our diet to
reduce the amount of hormones, toxins, waste, cholesterol, etc.
in the body. As the liver filters our blood, these harmful
elements are sent through the bile duct to the intestines to be
eliminated. They attach themselves to fiber which carries them out
as waste. If there is no fiber available, these products get
reabsorbed back into the bloodstream and the process starts again.
As an example, if hormones stay in your blood stream too long, you
are more prone to breast cancer. Fiber also moves free radicals
out of the body which helps to prevent many types of cancer.
If you think of a good wholesome lunch of a
grilled chicken breast and yogurt; it has lots of protein and
calcium – but no fiber. It seems to fulfill what we are told we
need – remember “eat your protein first.” While that is a very
important rule, we sometimes think that is all we need and end up
with a very incomplete diet. If we had added an apple to that meal
or had the grilled chicken breast over a salad with low fat
dressing, we would have been much better off.
Fiber can be found in plant food, such as beans, grains,
vegetables and fruits. There is no fiber in animal products such
as meats, fish, eggs and cheese. Experts say to aim for 40 grams
of fiber per day, which is a tall order. Here is a link to a
fiber chart that may help you
While initially, 40 grams of fiber may be very difficult
to consume, look for ways to increase the fiber in your diet.
A Look at What We Will See
The new health care initiative has been
passed and included in it is the mandate that restaurant chains
that have more than 20 locations include the number of calories
for an item next to where the item is listed on the menu. Other
nutritional information may be required, but in most cases, you
will see only the calorie content.
Anytime that I have looked up the
nutritional information for restaurants, what has always
surprised me are the salads. It is the addition of salad
dressing, croutons, and cheeses that really add up.
Here are some examples:*
|Chili’s: Quesadilla Explosion Salad, with
|Chili’s: Boneless Buffaol Chicken, with
|Applebees: Grilled Shrimp ‘n Spinach, with
|Quizno’s: Regular Chopped, Chicken Caesar,
|Taco Bell: Taco Salad, Chipotle Steak,
|Olive Garden: Grilled Chicken Caesar
|Red Robin: Whiskey River, BBQ Chicken
|Chick-fil-A: Carrot and Raisin Salad
|Wendy’s: Cranberry Pecan Chicken Salad
with Berry Balsamic Vinaigrette
|Starbuck’s: Couscous Salad, with Curried
|Wendy’s: Garden Sensations, Mandarin
Chicken, with Almonds, Crispy Noodles and Dressing
Let’s look at the winner in the Bad Choices
Chili’s: Quesadilla Explosion Salad, with
Ranch Dressing 1260 calories
To burn 1260 calories you would have to do:
||5 hours and 44 minutes of walking, or
||2 hours and 24 minutes of jogging, or
||1 hour and 45 minutes of swimming, or
||3 hours and 12 minutes of cycling
www.CalorieKing.com , check under Food Search
Join Me in Las Vegas
How would you like to visit Las Vegas and
attend a fab patient conference? If so, you do not want to miss
the Making It a Lifestyle Conference in Las Vegas June 26th
featuring me along with my 2 friends Colleen Cook and Monica Ganz.
There are special discounts for 2 people signing up at the same
time. Sign up early so that you will be assured to have a seat.
You are getting the 3 of us for the price of 1!!
advantage of this extraordinary opportunity
from these legendary leaders
Be inspired by our
stories, educated by our wisdom, and motivated by our lasting
success. Each of us will provide a keynote presentation, meet and
greet opportunity, and book signing.
information on tickets and sponsorship packages, call (800)
visit our website.
If you are a bariatric practice, contact me at
Barbara@WLScenter.com for post cards to promote the conference
to your patients.
Also click here for sponsorship information.
Here is a recipe that is high in fiber, easy to
make and delicious.
Easy Fiesta Beans
1 16-ounce can non-fat refried beans, preferably spicy
1 15-ounce can no-salt added pinto beans, rinsed
˝ cup prepared salsa
2/3 cup shredded sharp Cheddar cheese, divided
4 scallions, sliced
Position rack in upper 1/3 of oven; preheat broiler
Combine refried beans, pinto beans, salsa and 1/3
cup cheese in a saucepan. Cook over medium heat, stirring, until the
mixture is hot and the cheese is melted, 6 to 8 minutes. Spoon the bean
mixture into a 2-quart baking dish and sprinkle with the remaining 1/3
cup cheese and scallions.
Broil until the cheese is lightly browned, about 2
Makes 6 servings, ˝ cup each
calories, 10 grams protein, 7 grams fiber
If you have a recipe that you would like to share in future issues of
this newsletter, please send it to me at
As everyone knows, the United States and the world are in an
economic recovery that affects us all individually. We make many
financial decisions based on our current income and many times these decisions
are not the best for our health.
In an effort to "do my
part," I have reduced the prices of most
of my products including books, audio CDs and my
Back on Track with Barbara mentoring program.
If you have been holding back on purchasing any of my educational
products because you thought the price was too high, now is the time
to move forward.
and Audio CDs
on Track with Barbara Mentoring Program
I want to offer a special thanks to
Clyde Thorne. Here is his story:
My name is Clyde Thorne. My surgery was performed January
10, 2008. I am just over my 2 year mark and I have never
felt better. I managed to lose a total of 193 pounds since
starting the program at Geisinger Medical Center, Danville,
I was taking 21 different medications
for many different medical problems. At the height of my
weight problem, I weighed almost 400 pounds (385 pounds to
be exact). I attribute a lot of it to stress-eating and
working shift work at a federal prison. On my way to work,
especially if I was on the midnight to 8 AM shift, I would
stop at the doughnut store and get a bunch of sweets, and
then on my way home, I would do the same thing. I moved
around as much as possible, but you couldn't really do that
much unless you wanted to wake the inmates up and have
problems with them all night.
I had a couple of medical problems
which made me really start to think about how long I would
live if I didn't do something about my weight. One of my big
problems was diabetes. My blood sugar level was running in
the neighborhood of 250 and was going higher all the time.
My joints hurt constantly, and my blood pressure was off the
charts. I was using a CPAP machine for sleep apnea. I was a
As I said, I had my surgery done
January 10, 2008 by Doctor Anthony Udekwu at Geisinger
Medical Center, Danville, Pennsylvania. I thank God I was at
Geisinger when I had this done. I had a few complications
once I was in the recovery room and also after I returned to
my room after the surgery. I was found to be unresponsive at
approximately 1 AM after my surgery. Part of this problem
was due to not being placed on my CPAP machine after I was
placed in my room, and I am told the other part of the
problem was the morphine pump I was on for pain
malfunctioned and I was overdosed. I spent the next 6 days
in the Cardiac Intensive Care Unit recovering with a tube
down my throat and hooked to a ventilator. I met some very
special people during those 6 days and nights.
Before my surgery I was not able to cut
my lawn in less than 3 days. I had no stamina and would have
to take breaks between doing one section of my yard. Walking
more than 20 feet at a time would wear me out, and I would
have to take a break and rest. Since my surgery, I can now
do my lawn and my neighbor's lawn as well in about 3 hours.
I have 3 newspaper routes, 2 of which I walk, which is
almost 8 miles every day. I have never felt better than I do
since my surgery 2 years ago.
I feel pretty special in that Geisinger
Bariatric Department asked me to be one of the people they
used for their brochure they are using to advertise their
program. It has been a long hard road to make the changes
needed to have the quality of life I now have; but even with
the complications I had after my surgery, I would go through
it all again in a heartbeat. It feels really great to walk
into any store and not have to ask, "Where is the fat boy
section?" when I want to buy clothes. I have a belt which I
will keep for the rest of my life. This was the belt I was
wearing when I decided to have surgery. It is 58 inches
long. Now I can wrap this around me almost twice. I now use
a 34-inch belt.
Life is great and I owe it all to
Geisinger Medical Center, their Bariatric Unit, and the
staff who give nothing but praise. They, as you well know,
are very special people with a joy for the job they do.
Thank you and them too,
of success stories is low.
support this newsletter by sending your story.
If you have reached your goal weight (or close to
it), you have a success story to tell. Be proud of
your wonderful achievement and let the world celebrate
If you are one of the many support group leaders who
use my newsletters in your discussion groups, please
encourage your members to submit their stories.
Send your success story with before and after photo
files to me at
Barbara@WLScenter.com and I will include your story
in a future newsletter.
If you need help with the photo files, contact
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research material to help patients succeed following weight loss
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