Issue #186 May 15, 2010

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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

Research Article:  
  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.

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.

Menu Labeling:
  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:*

Bad Choices:  
Chili’s: Quesadilla Explosion Salad, with Ranch Dressing 1260 calories
Chili’s: Boneless Buffaol Chicken, with dressing 1070 calories
Applebees: Grilled Shrimp ‘n Spinach, with Bacon Vinaigrette 939 calories
Quizno’s: Regular Chopped, Chicken Caesar, with Dressing 920 calories
Taco Bell: Taco Salad, Chipotle Steak, with Dressing 900 calories
Olive Garden: Grilled Chicken Caesar           850 calories


Better Choices:  
Red Robin: Whiskey River, BBQ Chicken Salad 217 calories
Chick-fil-A: Carrot and Raisin Salad 260 calories
Wendy’s: Cranberry Pecan Chicken Salad with Berry Balsamic Vinaigrette 350 calories
Starbuck’s: Couscous Salad, with Curried Chicken 360 calories
Wendy’s: Garden Sensations, Mandarin Chicken, with Almonds, Crispy Noodles and Dressing 540 calories

Let’s look at the winner in the Bad Choices category:
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

*Information from , 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!!

Take advantage of this extraordinary opportunity

to learn 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.

For additional information on tickets and sponsorship packages, call (800) 339-9129 or visit our website.

If you are a bariatric practice, contact me at for post cards to promote the conference to your patients. Also click here for sponsorship information.

  Easy Fiesta Beans

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 minutes.

Nutritional Information
Makes 6 servings, ˝ cup each
169 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

Doing My Part
  for Economic Recovery

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. 

Books and Audio CDs

Back on Track with Barbara Mentoring Program

Success Story:
  Clyde Thorne

I want to offer a special thanks to Clyde Thorne. Here is his story:

Hi Barbara,
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, Pennsylvania.

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 total mess.

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,

Clyde Thorne,
Williamsport, Pennsylvania

Congratulations Clyde

My supply of success stories is low.

Please 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 with you.

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 and I will include your story in a future newsletter.

If you need help with the photo files, contact


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