Bariatric Surgery Success

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#35 5 Benefits of Water Workouts Before and After Bariatric Surgery Feb 17, 2021

Show notes

How would you like to burn 400-500 calories in the next hour? Let’s get in a pool and make it happen. Did you know that water workouts can benefit you whether you’re preparing for bariatric surgery, already had surgery, are an athlete, elderly or just want to change up your workout routine? I have five benefits to share that may move water workouts to the top of your fitness list.

Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Beyond Bariatric Surgery podcast episode number 35. Let’s go beyond bariatric surgery together and talk about everything you need to move on.

Thanks so much for listening today. It’s you that makes my podcasts all worthwhile. It’s actually cool here today in Florida so you might be wondering why I’m talking about water workouts but if you’re in Australia and that part of the world, your enjoying summer. Water workouts including swimming or running in deep water where your feet don’t touch the ground are popular cardiovascular conditioning exercises with at least five benefits.

#1. The buoyancy of water creates an environment for an aerobic workout without the strain on the skeletal system. Injuries are rare, making deep-water running a good training option if you’re an athlete prone to repetitive stress injuries, if you’re elderly and susceptible to fractures or you just want a lower impact workout. These workouts also are smart to help with weight loss before surgery or after surgery, about four weeks down the track when you’ve been cleared by your medical team to exercise. Water workouts are fun…I love them…and since it’s low impact exercise, it’s a good way to get back into your regular groove of some type of movement.

#2. Your heart rate can be 10-15 beats per minute lower in water due to natural resistance against the body’s surface. The result is a decrease in blood pressure and improved lung function. Wearing a flotation device or what’s called a wet vest, such as an AquaJogger, can assist in maintaining good posture and form that allows for an effective workout. It’s my favorite way to work out. Our heat is so intense here in Florida, especially in the summers, that water workouts became my go-to years ago. I use an AquaJogger and some days I add hand weights and booties that make you work harder as you jog. Be sure and watch the super short video of Regina, one of my dietitian buddies and collaborators, showing you an AquaJogger, water weights and how she uses them.

Resources:

The video is on the page with this podcast on our website https://BreakingDownNutrition.com

Link to Video: https://www.breakingdownnutrition.com/blog/5-benefits-of-water-workouts-before-and-after-bariatric-surgery

While I’m thinking about it, be sure and sign up for the Breaking Down Nutrition newsletter while you’re there. The newsletter is where I share all the news first…new freebies, podcast episodes, recipes, whatever’s going on and it’s also a way for you to hit reply to the newsletter and communicate with me. I read all your email and love hearing from you.

By the way, I actually wore out my AquaJogger after years of use and had to replace it. For me, water workouts are a major stress reliever.

Benefit #3 for water workouts. Pool water temperature is usually lower than your body temperature, which increases your metabolic rate or rate at which your body burns calories. Who doesn’t love that?

#4. Water workouts can help improve your blood glucose or blood sugar level and have a positive effect on lipids like the cholesterol family.

#5. Of course I’ve got to mention the calorie burn, which is 400-500 calories for an hour workout…not bad.

These five benefits make water workouts effective ways to improve and maintain your health plus they are a terrific way to help lose weight as you prepare for surgery and then to help prevent that dreaded weight regain.

#34 The Buzz on Bariatric Surgery and Caffeine Feb 10, 2021

Show notes

Oh how we love our coffee and tea. But can you have caffeine after bariatric surgery? As a dietitian, I hear different answers on this from other dietitians and medical professionals. There’s a lot of buzz on bariatric surgery and caffeine. What are the current science-based recommendations and why?

Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Beyond Bariatric Surgery podcast episode number 34. Let’s go beyond bariatric surgery together and talk about everything you need to move on. This podcast is all about you…making your transformation and your journey the best it can be…sharing what you need to know and how to do it.

Have you heard that caffeine is dehydrating so if you drink something that contains caffeine, you then need to drink even more water? Or maybe you heard that you can’t drink anything that contains caffeine because if you do, it will cause you to become dehydrated?

Let me say right now that the recommendations on caffeine that I share here on the podcast may be different from what you’ve been told. They’re based on the most current science. It’s always important to check with your surgeon or bariatric dietitian before you change your diet. They may not want you to have caffeine for a specific reason.

The older science said that caffeine in fluids was dehydrating and therefore required extra water to make up for it. The current science, which has been out for a while now, says that caffeinated fluids are as good as other fluids for keeping you hydrated. In fact the American Society for Metabolic and Bariatric Surgery who makes many recommendations for care after surgery suggests avoiding caffeine for at least the first thirty days after surgery while your body is still sensitive and healing and then checking in with your bariatric dietitian or surgeon if you want to add caffeine back to your diet.

Let’s put caffeine aside just for a moment. Did you know that dehydration is among the top reasons for readmission to the hospital after surgery? Dehydration happens when your body runs low on fluids and can’t function as it should. Fluids do so many beneficial things in the body but when you think specifically about burning calories after your surgery, fluids help burn stored fat calories for energy.

Often your thirst mechanism doesn’t tell you to drink enough so it’s important that this become a new habit or put back on the radar if you drank a lot of fluids before. Bottom line, drink even when you’re not thirsty. Aim for 64 ounces a day total from all your fluids. If eight ounces equals one cup, then we’re talking about eight cups. Keep a water bottle with you. It helps you to remember and it’s always handy.

How can you tell if your drinking enough fluids? Look at your urine. I want you to pee and then take a look. If you’re drinking enough, your urine will be clear or a light color. Darker urine is your sign to drink more unless you’re taking medications or supplements that could change urine color. A good question to ask your medical team if you’re taking meds. Some signs of dehydration to watch for: thirst, headache, hard stools and constipation, or dizziness when you stand up. Always reach out to your surgeon’s office if you can’t drink enough fluid to stay hydrated.

Ok, back to caffeine specifically. As we just talked about, caffeine is not a problem for dehydration, so at some point you’r likely to add coffee and/or tea back to your daily diet. What’s typically added to your coffee or tea? What usually partners with it? Think about some of the high calorie flavored coffee drinks…cream or full fat milk, sugar, flavored surgery syrups. These can easily be calorie bombs and ruin all your hard work. Good news. There are several things you can do to cut the calories and enjoy your beverage:

If you add caffeinated coffee or tea back to your day, start with a caffeine-decaf mix. See how the caffeine affects you and then gradually work your way to full throttle on the caffeine.

Use a zero calorie sweetener or syrup if you need sweetness. Try to stay away from sugar or else use a very tiny amount of it or a tiny amount of honey. Remember these carbohydrates can cause dumping. The last thing you want to do is add a bunch of calories back to your diet thru your coffee and then have dumping syndrome. Not fun. Let’s prevent that.

Add a little bit of non fat milk. Why? Double bonus: protein and calcium. Milk contains both. Every little bit adds up.

Caffeine is not related to dehydration but caffeine can be nemesis for a couple of reasons that are worth asking yourself if they’re an issue for you.

1. Caffeine irritates GERD or reflux as well as heartburn. It’s smart to nix the caffeine until the situation is resolved.

2. Did you know that caffeine is a hunger suppressant? I hear you. You’re thinking, that’s great. It will help me keep my calories under control. And before you had surgery, that’s true. But when you’re recovering from surgery, the last thing you need is to not be hungry. Why? Because you have protein goals you’re trying to meet for healing as well as to keep your muscle mass when you’re already eating significantly less calories than before. Remember muscle mass is your calorie burning machine. If you’re not hungry, it gets hard to take in the protein your body is asking for.

A successful surgery already decreased your hunger and appetite for weeks after and if you drink fluids containing caffeine, do you see where it could reduce most of your desire to eat at all? Talk about making it hard to get in protein, this will do it.

3. One last reason that caffeine is often avoided for a while is the speed at which food moves thru your system or what’s called increased gut motility. Did you ever drink a cup of coffee only to need to poop or go number two soon after? If so that’s an effect of your gut moving things thru more quickly. After surgery this could be a problem if you’re digestive system has been significantly altered. You may be moving thru food that is not completely digested.

Remember the issue for caffeine is not dehydration but rather other potential issues where it could play a part such as GERD, suppressing your hunger when you need to eat, or pushing food thru your system too quickly. That’s why as I say most every week, your case is specific to you. It’s important to me that you have the best success possible on your journey forward. So ask about caffeine intake as it relates to your surgery.

Before I go, thank you for letting me know that dumping syndrome is a real pain point for you. You asked for a cheat sheet to go with the podcast #32 on dumping syndrome so I’ve put together a freebie just waiting for you: 4 Tips to Keep Dumping Syndrome from Dumping on Your Day. Let me know how you like it and which tip works best for you….have a great week.

#33 Five Things to Know about Vitamin D, Bariatric Surgery and Your Bones Feb 03, 2021

Show notes

You did it. You’ve had bariatric surgery and your transformation is happening. Did you know that your body also goes thru a lot of changes in how it uses the vitamins and minerals found in food? Maybe you’ve heard you need to take vitamin D. If so, how much do you need to take and do you get it from food or a supplement?

Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Beyond Bariatric Surgery podcast episode number 33. Let’s go beyond bariatric surgery together and talk about everything you need to move on. This podcast is all about you and making your transformation the best it can be. I'm sharing what you need to know and how to do it.

In your body, vitamin D wears many different hats. It’s responsible for working with the minerals calcium and phosphorus to help them absorb correctly. And you’ve probably heard that Vitamin D prevents and treats osteoporosis or weak and brittle bones. It’s also very important in maintaining a strong immune system. But did you know that 50-80% of people who have bariatric surgery have a vitamin D deficiency?

How do you know if you need to take vitamin D? The best way to find out is to ask your health care provider to check your vitamin D level with a blood test. There are other types of tests that can be run but this is a common one to start with.

Let’s look closely at your 5 things to remember about vitamin D and bone health:

1. When you have that blood test checking for your vitamin D level, 30 & 75 are your numbers to keep in mind. Lab measurements vary country to country. For example, a serum 25-hydroxy vitamin D level, that’s what your blood level of vitamin D is called, is technically measured as nanograms per mililiter (ng/mL) in the US with 30 or above being the number you’re aiming for regardless of the type of procedure you’ve had. In Australia and other countries, the measurement is in nanomoles per liter (nmol/L) so the equivalent number is 75 or above. Current guidelines for bariatric surgery suggest that the blood level should be maintained at greater than 30ng/mL in the US or (>75 nmol/L) in Australia. This gives you a basis for discussion with you health care provider.

2. Bariatric clinical guidelines suggest supplementation on an individual bases to maintain this vitamin D level at 30. What does this mean to you in supplements: a daily dose of 2,000 to 3,000 IU (50-75 mcg) per day. Notice this time I start with supplements instead of food. It’s hard to get the amount you need after surgery without a daily supplement. Know right now that you will vary in how you respond to this dose. Also some health care professionals will recommend supplements daily, some several times a week, others monthly. Just depends on your blood work and other health conditions you may have.

Tune in closely here for this tip: Take your supplement with food as this can increase how much of the vitamin D your body absorbs.

3. Yes, you can get vitamin D from sunlight: about 10-15 minutes to the face, arms and hands at least twice a week, no sunscreen; but it’s usually not enough to keep your level where you need it due to changes in how your body absorbs it. Also, if it’s not possible to be outside or you are dark skinned, concerned about skin cancer or even depending on where you live, the sunlight idea is not going to work to bring you up to the level you need or keep you there. After bariatric surgery, you need more vitamin D so supplements are the answer here.

4. You can add foods fortified with vitamin D to your daily diet. Fortified means that vitamin D is added to the food product such as added to milk, orange juice, nutrition bars, and breakfast cereals. For example, one cup of milk averages 100 IUs of vitamin D. You can see it would be hard to get 2000-3000 IUs from food each day.

5. Don’t forget vitamin D’s playmate…calcium. Not only are you at risk for a low calcium intake prior to surgery, but the body’s ability to absorb it decreases after surgery. Think of vitamin D and calcium as team players so you need adequate amounts of each every single day to keep your bones healthy and strong. They work together. How much you need depends on your surgery. If you and your health care provider are working to build your levels back up, you’ll want to take vitamin D that we just mentioned, 2000-3000 IUs every day plus 1200-1500 mg of calcium citrate if you had adjustable gastric banding, vertical sleeve gastrectomy, or Roux-en-Y gastric bypass. If you had bilio pancreatic diversion with duodenal switch you will likely need more calcium, 1800-2400 mg daily. Remember these are the bariatric guidelines but your case is specific to you, so please discuss it.

As we wrap up, let’s quickly review these 5 things that are so important for your successful transformation:

1. Have a blood test checking for your vitamin D level.

2. Get vitamin D from sunlight: about 10-15 minutes day when you can to help out but not to be the sole answer.

3. Add foods fortified with vitamin D to your daily diet.

4. Take your supplement with food; remember 2000-3000 IUs every day.

5. Don’t forget vitamin D’s teammate: calcium…important to take daily too

I hope you’re enjoying these Beyond Bariatric Surgery podcasts. Don’t forget you can sign up for my weekly newsletter so you are the first to hear about new episodes and all the news and freebies of course. Head on over to BreakingDownNutrition.com and sign up on the home page. You’ll also see two freebies you can get as well if you haven’t…one on mindful eating and one on protein. Have a really good week.

4 Ways to Prevent Dumping Syndrome from Dumping on Your Day Jan 27, 2021

Show notes

Stomach ache, sweating, headache, dizziness, nausea…even diarrhea. Experiencing dumping syndrome is no fun, it wrecks your day and can interfere with your weight loss journey. Let’s talk about four smart strategies to help prevent this dumping.

You’ve had bariatric surgery. Are you experiencing dumping syndrome? You’re not alone, up to 30% or more of everyone who’s had bariatric surgery experience dumping syndrome. With stomach ache, sweating, headache, dizziness, nausea, and even diarrhea as common symptoms, dumping syndrome ranks right up there as one of the most undesirable effects of bariatric surgery.

What is it?

The name dumping sounds intimidating but also kinda gross. What is your body doing? It’s actually rapid emptying of food from the stomach into the intestines.

Dumping syndrome can be grouped into two different types; early and late. Early dumping syndrome occurs almost right away…about 10-30 minutes after you’ve had a meal while late dumping syndrome occurs about one to three hours after you’ve eaten. So which one is bothering you? Or both? You can have both. Yes, dumping occurs frequently especially when you eat a meal high in carbohydrates. This is important to your journey and success. Too many carbs or the wrong type of carbs can cause havoc in your gastrointestinal track or let’s just say…your gut.

While more people experience early dumping syndrome than late dumping syndrome, you can experience both even years after surgery.

You may be asking me right now…Why does this dumping happen?

Let’s have a short physiology class. I’m a big believer that knowledge is power…the more you know, the better you can feel as you go thru your transformation.

After bariatric surgery, parts of the stomach may be removed or bypassed which cause food to be improperly digested or undigested in the stomach when you eat. In early dumping syndrome, the undigested food then enters the small intestine and draws water from the stomach and other surrounding tissues causing the small intestine to become bloated and cramped. This can lead to diarrhea, nausea, and vomiting. Do you remember when early dumping syndrome typically occurs? Early dumping syndrome occurs almost right away…about 10-30 minutes after you’ve had a meal.

In late dumping syndrome, the undigested (particularly high-carb) food rapidly enters the small intestine and gets rapidly broken down into glucose or sugar and then gets absorbed into the bloodstream. The rapid increase in sugar level in the bloodstream causes your pancreas to release huge amounts of insulin in order to lower the sugar level in the blood back down.

However, the pancreas releases too much insulin and ends up causing hypoglycemia or low blood sugar. Low blood sugar leads to symptoms such as weakness, trouble concentrating, and a high and irregular heartbeat. While late dumping usually starts one to three hours after eating high-sugar or high carb foods that are more processed and low in fiber, it can take longer for you to feel the symptoms of hypoglycemia. I recommend talking to your physician on how to manage your hypoglycemia if this happening.

I want to stop here a second and mention that if you drink alcohol or have been wondering if you can and how it would affect you, be sure and listen to podcast #30 Bariatric Surgery and Alcohol Buzz: What You Need to Know. Alcohol can also cause hypoglycemia and a super quick buzz/intoxication so understand what’s happening to your body. be sure and listen. The link is below in the resources.

Now you’ve got a good idea of what’s happening in your body to cause Dumping Syndrome, how do you prevent it?

Experiencing dumping is no fun, wrecks your day and can interfere with your weight loss journey.

Practice these four smart strategies to help prevent this dumping:

1. Eat small meals 5 or 6 times per day

Since dumping occurs when a large amount of food enters the intestine too quickly, you may find that eating smaller meals throughout the day can prevent that.

2. Drink fluids between meals not with meals

Fluids increase the volume in the stomach which leads to dumping. Drink water at least 30 minutes before and after meals to stay hydrated and avoid dumping.

3. Consume foods with higher protein and fiber

Unlike carbs, protein is digested in the stomach thus slowing down the movement of food from the stomach into the intestines which lessens the chance for dumping. Then Fiber acts as buffer and prevents food from absorbing too quickly. Go back and listen to podcast #31, Does Protein Help Prevent Weight Regain…you’ll understand even better the tie between protein, weight loss, and control of dumping. See Resources below.

4. Consume less simple carbohydrates and fats

The majority of carbs and fats that you consume get digested in the small intestine, thus food high in carbohydrates and fats enter the small intestine very quickly as we mentioned already. So the more protein and smaller amount of carbs eaten with the protein, the better. Notice I didn’t say NO carbs. Just be smart. And here, when I say eat less simple carbohydrates, I’m talking about ones that have very little or no fiber and very little nutrition.

Resources:

#30 Bariatric Surgery and Alcohol Buzz: What You Need to Know

#31 Does Protein Help Prevent Weight Regain?

Does Protein Help Prevent Weight Regain? Jan 20, 2021

Show notes

Let me guess...before your surgery and especially after, you’re told to consume protein, protein, protein! Why is it so important?

Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Beyond Bariatric Surgery podcast episode number 31. Let’s go beyond bariatric surgery together and talk about everything you need to move on.

So back to protein and why it’s so important. Not just for a bariatric lifestyle, protein is important for everyone. All of the cells in your body are made up of protein and we need it to keep us healthy. In fact, did you know that the word protein comes from the Greek proteios meaning primary or of prime importance.

During surgery, significant changes are made to your digestive system. These changes vary depending with the type of surgery but all involve some level of malabsorption or the inability of nutrients to be properly absorbed and then used by the body.

After bariatric surgery protein helps you heal the wound, form enzymes and hormones, and it works to build and maintain muscles. Fat free mass or muscle mass, by the way, is the calorie burning machine in the body which improves body composition...meaning more muscle mass and less body fat mass. Think of it this way. Protein helps to keep your metabolism stoked. Another bonus is that protein keeps you feeling full ultimately helping to prevent that dreaded weight regain.To have the best bariatric success in your transformation and journey, monitor your body and your protein intake closely.

There are some signs that you're not getting enough protein. YES, protein is so important that your body will show signs if you’re not getting enough. Protein is critical for muscle mass so if you’re not getting enough you’ll notice muscle loss and weakness. You’ll also see that your hair is thinner and nails are weaker and more brittle.

After surgery you’re eating significantly less calories but you need more protein. As you’ve probably found out already, this can be tough, right? So what’s the smartest strategy as you go thru your transformation? Your smartest strategy for success is to make protein THE priority in meals and snacks. By eating nutrient-dense foods packed with protein, you can make sure that your body is getting everything it needs to rock your new lifestyle and help prevent weight regain.

So what is a nutrient dense food exactly? Nutrient-dense foods have relatively high amounts of nutrients meaning vitamins and minerals compared to their calories. So something like an apple is nutrient-dense because it provides a wide variety of vitamins and minerals for a low amount of calories while something like chips are calorie-dense because they provide basically zero nutrition for a lot of calories.

Do you know how many grams of protein you need daily? The recommendation for protein is 60g to 90g... everyday. Yes, you heard that right...everyday...from now on. Tall order I know but oh so worth it.

Remember I said your smartest strategy for success is to make protein THE priority in meals and snacks? In order to get in that much protein supplements can help. Protein powders are widely available and can be used in many different recipes. I’ll do a podcast on choosing the best protein powder in the coming months. On top of eating enough protein, you also want to eat the right protein. I know you're probably thinking, really, there’s more to this protein? Yes! Here’s what’s important to know.

Protein is made up of amino acids...think of them like lego building blocks... and there are nine of them that your body needs from your diet because the body cannot make them. These are called essential amino acids and can be found in what’s called complete protein sources such as meats, poultry, fish, diary, eggs. Quinoa, and soybeans are complete planted based protein sources in that they contain all 9 essential amino acids in the amounts needed by the body.

So as we wrap up, your takeaway is that protein is your smartest strategy to help prevent weight regain. Make it THE priority in your meals and snacks. Aim for 60-90 grams a day.

Let me help you a little…grab the FREEBIE: The 5 Fast-Ways Guide to Add Protein to Your Diet. Link below. Try some of these easy ways to add more protein to your day. Have a great week and I’ll talk to you to you soon.

Freebie: https://bit.ly/3migTnU

Bariatric Surgery and Alcohol Buzz: What You Need to Know Jan 13, 2021

Show notes

Should you drink alcohol after weight loss surgery? If so, how much can you drink and how fast will you become intoxicated. Let’s talk about it in just a minute. Thanks so much for all the love you showed me after my first new episode that posted last week. And a shout out to Katiein2021. I hope you’re listening. Thank you for your 5 star review on Apple podcasts. I’m glad to hear you find the podcasts so helpful. It’s my passion and my goal. I’m happy to know you’re a long time listener and thank you, I’m glad to be back too.

Let’s get on with this discussion on alcohol.

Should you drink alcohol after weight loss surgery? If so, how much can you drink?

The Quick Answer

It depends on how far along you are since your surgery. The general guideline is that you should not drink alcoholic beverages until at least 6 months (up to 1 year) after surgery. And it’s important to consult your healthcare provider about drinking alcohol after your surgery just to be sure. We’re all different, surgeries vary and you are unique so have this conversation.

So why is it that you can’t have alcohol until after 6 months post-surgery? During the early months after surgery, you are rapidly losing weight and you‘ll be most sensitive to toxic effects of alcohol. Those effects include hypoglycemia or low blood sugar. Alcohol can low blood sugar. Typically you’re already following a low carb diet and drinking alcohol reduces the supply of glucose to your brain causing a loss of coordination and balance, slurred speech, poor vision, and confusion. These are all conditions that mimic and look like those associated with intoxication. You can see how the result from a drink or two could be both hypoglycemia and intoxication.

Low blood sugar can cause dizziness or even loss of consciousness. On top of low blood sugar, alcohol inhibits the absorption of B vitamins such as B12 and thiamine. Even without alcohol, you may already be struggling with getting in these vitamins due to surgery. Deficiency of these B vitamins may make you weaker and have less energy.

Alcohol contains a lot of empty calories...which is the opposite of nutrient dense. Basically it’s calories and no nutritional benefit to the body so you have to think about and make the decision in terms of how important it is to you.

Let’s dig deeper. One of the big changes after surgery: Alcohol Sensitivity

If you’ve had alcohol already, did you notice that you got more tipsy from just a few sips? Were you thinking to yourself...hey, what’s going on here…I've only had a few sips and feeling a buzz. That’s because alcohol absorbs way faster after weight loss surgery especially if you had gastric bypass or a gastric sleeve. Couple that with the suggested rule of not drinking and eating at the same time and BOOM you become extremely sensitive to alcohol. In fact, research has found that the blood alcohol content in people who’ve had weight loss surgery is about 50% higher than people who have not had surgery and it requires a lot less time for this blood alcohol level to peak. That means that that it could take you only part of a drink or one drink to become intoxicated enough to not be able to legally drive. Did you miss that? Listen closely…this is really important. It could take you only part of a drink or one drink to become intoxicated enough to not be able to legally drive.

I don’t want to wrap up without mentioning Alcohol and Addiction Transfer

Did you know that food addiction prior to surgery could transfer to addiction in other substances such as alcohol? IF you want to know more about alcohol and addiction transfer, listen to my podcast #27 with psychologist Dr. Connie Stapleton (link below). She answers some tough questions about alcohol and addiction transfer and gives you a lot to think about.

Remember…drinking alcohol after surgery, even in very small amounts, can cause intoxication much more quickly than you ever thought possible and likely cause hypoglycemia or low blood sugar.

Having surgery alters your lifestyle but it doesn’t take away the enjoyment of life. Someone is always throwing a party, event or celebration with various food and drinks. So what do you need to know to navigate the bariatric lifestyle for your next event?

Here’s how you can drink smartly if you make the decision to include alcohol:

Don’t drink on an empty stomach. Enjoy your drink after finishing your meal.
Drink slowly. Since alcohol absorbs very fast, make sure you take sips throughout a long period of time.
Know when to stop and opt for non-alcoholic beverages instead.
Be sure and take your bariatric vitamin and mineral supplements
Have a designated driver since your balance and brain function can be affected by very small amounts of alcohol

Want to work on your mindful eating as you think about including alcohol? Grab the 6 tips to Eat Mindfully freebie. Link below.

Resources:

#27 Dr. Connie Stapleton: https://www.breakingdownnutrition.com/blog/27-alcohol-issues-after-bariatric-surgery

FREEBIE 6 Tips to Eat Mindfully: https://bit.ly/3mMS3wM

Should You Go Keto after Bariatric Surgery? Jan 06, 2021

Show notes

You’ve had bariatric surgery and now that scale is starting to creep back up and you don’t like it at all. You’ve heard that going keto is the answer, right. But is it? Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Beyond Bariatric Surgery podcast episode number 29. Let’s go beyond bariatric surgery together and talk about everything you need to move on.

Thanks so much for being here. If this is your first podcast, I appreciate you listening. If you were a prior listener you know I’ve been on a lengthy hiatus due to some major incidents and tragedies in my office and at home. As I’ve come out of the darkness, I’m so grateful to once again be behind the microphone. I hope you find these episodes to be just what you need in your day-to-day journey and transformation after surgery.

Resources mentioned:

FREEBIE: The 5 Fast-Ways Guide to Add Protein to Your Diet https://bit.ly/3migTnU

Prioritizing ME Time Jul 04, 2018

Show notes

OK, be up front with me. Have you achieved what you set out to do whether it’s your weight, health or other goals? When was the last time your needs, your health, your weight, YOU were a priority? As we wrap up our first podcast season let’s find out why this is so hard plus how to put strategies in place to help prioritize that ME time and achieve what you set out to do.

Email guest Jenne Turner, health psychologist: jenne.t@bigpond.net.au

Alcohol Issues after Bariatric Surgery Jun 20, 2018

Show notes

Was alcohol part of your lifestyle before you had bariatric surgery? Could alcohol be an issue after surgery? Is it tied to weight loss OR to your desire for food? Let’s ask psychologist Dr. Connie Stapleton some of these questions.

Ways to contact Dr. Connie:

http://www.conniestapletonphd.com

twitter: @cstapletonphd

Instagram: https://www.instagram.com/cstapletonphd/

YouTube: https://www.youtube.com/user/ConnieStapletonPhD

Facebook: https://www.facebook.com/conniestapletonphd/

Weight Bias: Big Boned, The Biggest Loser and Bariatric Surgery Jun 06, 2018

Show notes

Have you ever been called big-boned, chubby, fatty or other hurtful names? I'm talking to Marty Wolff who calls himself the ‘Chubby Whisperer’. He’ll share his experience with name-calling, his struggle with obesity, appearance on NBC’s The Biggest Loser, bariatric surgery and his mission now. Find out more about Marty: Ted-x Talk https://youtu.be/AbGhAGfVtrs Speaking Site http://chubbywhisperer.com

Podcast "Chubby Talk" subscribe on iTunes and Stitcher

Our Facebook page: http://facebook.com/beyondbariatricsurgery

Our Facebook group: https://www.facebook.com/groups/bariatricsurgeryeating/

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