Before and after weight loss surgery (2001/2019)

Today is my 18th year anniversary from having weight loss surgery!! I started my journey at 400 lbs. It wasn’t an easy decision to make. As a matter of fact it was scary. But after battling my weight since I was approximately 11 years old on a diet. Losing 100 lbs. twice, 50 and 75 lbs. multiple times only to re-gain that weight plus more every time. The gastric bypass gave me the tool that I needed to help me lose weight and keep it off. It was the first time in my life that I felt normal when I ate. (I had never had a full feeling before). I also made a lifestyle change and have a eliminated some things from my diet and also embraced exercising. I do know that if I don’t do what I’m supposed to do on this journey I can gain weight back and I have over the years and was able to get it back off. Losing weight gave me more than good health. It made it possible for me to go back to school become a registered nurse and be so blessed to be able to care for other bariatric patients who are struggling with their weight like I was. 18 years ago if you would have told me my life would be like it is today and all the adventures I have had, I would have never believed you!! I’m blessed and I know it!! And life is so, so good!!! Thank you God for seeing a bigger picture than I could ever had seen and showing me the way every day!!

Building A Firm Foundation

As I reflect on the past 18 years since weight loss surgery (WLS) I am asked often how I maintain my weight loss. There is nothing magic about it, and I have lost, re-gained and lost weight again over the years. What helps me keep it off is having a firm foundation. I would like to compare it to planting a tree. In the beginning you start with a small twig like plant. It is immature and if the wind blew hard it would easily be damaged. The same could be said about a person having WLS. If you don’t educate yourself on nutrition, exercise and psychologically you may never get the results you want. Your WLS tree of life needs to have deep roots and a sturdy trunk to weather the storms of life and hold up all the branches which are symbolic of the years after weight loss surgery. The first year post-op (your honeymoon stage) is the perfect time to nurture and build a strong tree. To do this you need to go to support group, see a dietitian and counselor to learn how to do a WLS journey that works for you. This journey is not a destination to a particular weight; it is a journey that you will be on for the rest of your life. I promise over the years you will have storms (stressors) that will pull at your foundation. If you don’t have deep roots (tools to fall back on) you could revert to your old habits. When you do this it is hard to get back on track. It’s important to stay positive and get back to basics. Perhaps writing down everything that goes in your mouth and being mindful about eating. It is easy when you are further out from surgery to lose motivation so you will need to find what motivates you. One way to do this is to go to a support group. Find one that works for you. There is also evidence based-research patients who go to support group lose the most weight and keep it off. Do the work, build a strong tree that will help you live a healthier life and be successful with your WLS journey. Reach out for help when you need it. This journey is not an easy one and you don’t have to do it alone. Also know this journey is a beautiful one. Being able to do things you couldn’t do before. Things that people of normal weight take for granted. Living life and not just watching life go by. Yes it is a beautiful thing!

Low Carb Biscuits

This fluffy biscuit can be enjoyed with breakfast, lunch or dinner. Ingredients: • 1 1/2 cups almond flour • 1/4 teaspoon salt • 1 tablespoon baking powder • 2 eggs • 1/3 cup sour cream (you can also substitute cream cheese here) • 4 tablespoons butter, melted • 1/3 cup shredded cheese • 1/2 teaspoon garlic powder Instructions: 1. Preheat oven to 400 degrees Fahrenheit. Spray or grease muffin pan and set aside. 2. Combine almond flour, salt, and baking powder. Use a fork to break up any clumps. 3. In a separate bowl, beat eggs. Whisk sour cream and melted butter into the eggs. 4. Stir the wet ingredients into the dry ingredients. Stir in the cheese. 5. Fill muffin tin cups about 2/3 full. Bake in preheated oven for 10-12 minutes or until golden brown. Enjoy!

Red Curry Shirataki noodle recipe

Ingredients: You can use any protein such as: • Shrimp, chicken, pork, ground turkey or ground beef Veggies combinations are whatever you like such as: • 1 red pepper, chopped • 2 shallots, chopped • 1 bunch of baby broccoli, cut in small pieces • Shiitake mushrooms (sliced) • Diced Vidalia onion • Snow peas • Garden peas Other ingredients: • 1 Tbs minced garlic • 1 bag Shirataki noodles (rinse well; ; spaghetti or fettuccini) • 1/4 cup chopped cilantro • 2 green onions, sliced For the sauce: • 1 can light coconut milk • 3 Tbs red curry paste

• Salt and pepper to taste Directions: Cook which ever meat (protein) that you choose. Transfer to a plate and set aside. In the same pan, sauté (I like to use sesame oil) the vegetables with as much garlic as you like (I like a LOT!). To make the sauce, whisk together ingredients into a small saucepan and bring to a boil. Add to the pan with the protein of your choice, veggies and cilantro and stir to combine. Divide the noodles into two bowls and top with the turkey/veggie mixture. Sprinkle with the green onions. Enjoy!!!

5 ingredients bagel recipe; low carb and sugar free

This recipe is Bariatric, Trim Healthy Mama and Keto friendly! The uses for this dough are endless! I have made this into pizza crust, Stromboli, calzones, cinnamon rolls, pretzel dogs and Danish and more!! You are only restricted by your own imagination! Ingredients Vegetarian, Gluten free ∙ Makes 6 bagels • 2 Large eggs • 1 3/4 cups Almond flour • 1 tbsp Baking powder • 2 oz Cream cheese • 2 1/2 cups Mozzarella cheese Depending on what you are making you can add: • Sesame seeds • Cinnamon and splenda (or sweetener of your choice) • Everything but the bagel seasoning (I found it at Trader Joes) Preheat oven to 400 and line a baking sheet with parchment paper. Mix the almond flour and baking powder in a bowl and set aside. Place the Mozzarella and cream cheese in a bowl and microwave for 2 minutes, stirring halfway through, until the cheese is completely melted. Add the almond flour mixture and eggs to the melted cheese and use your hands to combine all the ingredients until thoroughly mixed. The dough will be very sticky, but it’s important to mix it quickly while still hot, and make sure it is very well combined. Divide the dough into 6 even parts, rolling each out into a rope, and then molding each rope into the shape of a bagel. Top with sesame seeds, if desired, and baked at 400 for 8 - 10 minutes. Let them cool for a few minutes on the baking sheet and then remove and enjoy! I will make a batch and refrigerate in zip lock bag, take out and cover with a paper towel and microwave for 20 – 30 sections and eat. Nutritional Information: 6 Servings/Recipe 440 Calories 31g Fat 3g Net Carbs (7g Total – 4g Fiber) 42g Protein You can get silicone bagel pans from Amazon https://www.amazon.com/Silicone-Non-Stick-Dishwasher-Microwave-Freezer/dp/B01370MS18/ref=sr_1_4?ie=UTF8&qid=1531842888&sr=8-4&keywords=silicone+bagel+molds&dpID=410GwXXmZQL&preST=_SX300_QL70_&dpSrc=srch

Spaghetti Squash

Spaghetti Squash Microwave Instructions for Squash: Make cuts all around the spaghetti squash with a knife. Place in microwave in a microwavable dish and microwave on medium-high in 5 minute increments. Rotate spaghetti squash every 5 minutes until soft (total time should be anywhere from 10-15 minutes depending on the size of the spaghetti squash). Remove from microwave. Let cool for 10 minutes. Cut in half and remove seeds, and then separate the strands.

Place on glass baking dish: Now get creative….. Pizza Spaghetti Squash Top each half with 1/2 cup pizza sauce, shredded mozzarella cheese, and pizza toppings then return to oven and bake for 8-10 minutes or until cheese is melted. (Pizza toppings: pepperoni, black olives, ham, sausage, peppers, etc) *********************************************************************************** Spaghetti Squash With Meat Sauce Add your favorite spaghetti sauce and top with cheese *********************************************************************************** Spaghetti Squash Casserole With Ricotta and Spinach in a large bowl, combine the ricotta, egg, spinach, garlic, nutmeg, 1 teaspoon salt, and ⅛ teaspoon pepper.With a fork, gently scrape out the strands of flesh and add to the ricotta mixture. Mix gently to combine. Transfer the mixture to an 8-inch square baking dish, sprinkle with the mozzarella, and bake until browned and bubbling, 18 to 22 minutes. *********************************************************************************** Taco Spaghetti Squash 1 small onion, finely chopped 4 garlic cloves, crushed 1 large red bell pepper, diced 14 oz red kidney or black bean beans, drained & rinsed 1/2 tsp chili powder 2 tbsp diced canned chilis or jalapeños (or to taste) 1 cup tomato sauce 1/2 cup cilantro, finely chopped + more for garnish 1 + 1/2 cup Colby Jack/Tex Mex/Mozzarella cheese, shredded & divided 1/4 tsp salt 1/2 tsp freshly ground black pepper Cooking spray Preheat medium skillet on medium heat and spray with cooking spray. Add onion, garlic, bell pepper and sauté for 4 - 5 minutes or until golden brown, stirring occasionally. Add beans, chili powder, chilies/jalapeños, tomato sauce, cilantro and stir. Remove from heat and add 1/2 cup cheese. Stir again. This recipe I scooped the spaghetti squash out and placed into a casserole dish. Top with cheese and back for 10 to 15 minutes.

Chili Spaghetti Squash Spoon in your favorite chili and top with cheese

Cauliflower Crust Pizza

Ingredients 1 head of cauliflower, grated 1 large egg, lightly beaten 3 ½ cup part skim mozzarella, shredded and divided (2 cups for crust) 1/4 to 1/2 cup tomato sauce or marinara sauce, (homemade or store bought) 2 cloves minced Toppings of your choice ****************************************************************************** Preheat oven to 400 degrees.

Pulse one head of chopped cauliflower into chunks in a food processor until it looks like grain. Microwave the cauliflower for 8 minutes.*************************************** Transfer into a clean, thin dishtowel or cheesecloth. Wrap up the rice and twist the towel to squeeze any excess moisture out. Be careful not to burn your hands. (This step makes a big difference in the final texture of your crust.)********************************************** Place the drained rice into a mixing bowl, along with the egg, ¼ tsp salt, garlic (you can also add Italian seasoning if you like) and 2 cups of mozzarella cheese. Mix this together until fully combined. Pour the rice mixture onto parchment paper and press into your pizza form (round or square). Keep the dough about ⅓ of an inch thick and try to mold it to be as even and as flat as possible. You can also form the edges to stand up to mimic a crust.*************************************************** Once the crust is fully formed, place back into the oven and bake for 30-40 minutes, or until the crust is firm and golden brown.********************************************** Spread your tomato sauce or marinara sauce on crust At this point, you can top with whatever normal pizza toppings you prefer. Once you have your toppings, place back into the oven and bake until the cheese is melted. (about 15 to 20 minutes)

*** The key is to bake the crust separately before you add the toppings. This crisps up the cauliflower and cheese so it is capable of holding the sauce and toppings.

Zucchini Pasta, Carb-free noodles!

Thinly sliced zucchini will work in any recipe that calls for pasta................................ 2 large zucchini, * 1 Tablespoon olive oil, * ¼ tsp. Garlic powder, * Salt and pepper, * and * ½ tsp. Italian seasoning

You can use a spiral veggie slicer if you prefer!

Slice the zucchini very thinly lengthwise. Then cut each piece into thirds lengthwise to resemble thick noodles. Place on paper towels to get extra moisture out. Put olive oil in skillet and warm then add “noodles” sauté for 2 to 3 minutes or until they are just cooked through. Add herbs and salt and pepper to taste. Enjoy!!!

Wrap It Up! Home Made Vegan and Gluten Free Wraps

Home Made Wraps: Ingredients: 1 cup of Garbanzo bean flour, 1 cup of water, (Be creative use your favorite herbs) examples: 1 tbsp of onion powder, 1 tbsp of dried parsley, garlic, Italian blend, etc., and 1 tbsp of olive oil. Directions: 1. Combine all of the ingredients in a mixing bowl and stir until the lumps are gone. 2. Pour half of the olive oil on a frying pan over medium heat. 3. Pour half of the batter into the pan. Allow it to cook fully on one side, which may take five to ten minutes. Flip it over and allow it to cook on the other side. 4. Fill the wrap with your favorite fillings, eat and enjoy! This recipe will make two wraps.

Check out my interview at Ripped Goddess on facebook and "like" it!! https://www.facebook.com/rippedgoddess?fref=ts

Flour-less, Sugarless Peanut Butter Cookies

1 40 oz. container of Jiff reduced fat peanut butter, 2 eggs, and 1 3/4 cup splenda. Directions: Preheat the oven to 350 degrees F In a mixing bowl, combine the peanut butter, splenda, and eggs, and stir well with mixer on medium speed. Roll the dough into balls the size of large gumballs. Place the balls on the baking sheet. (put some additional splenda on a saucer) With a fork, dip in splenda to prevent sticking, press a crisscross design on each cookie. Bake for 12 minutes, remove from the oven, and Cool slightly before removing from pan. Place cookies on a cooling rack. Enjoy!!1

Ingredients: • 1 Tbsp butter or Coconut oil • 1/4 cup Almond meal/flour • 1 tsp. Ground Flaxseeds • 2 eggs (or egg beaters) • 1tsp. cinnamon • ¼ cup splenda (I like it sweet you can use less) • 1 teaspoons Baking Soda • Small handful of raisins • Small handful of walnuts Instructions: Melt butter in small bowl and set aside. Mix together the rest of the ingredients then add butter (or coconut oil) along with raisins and walnuts. Cook in microwave approximately 2 minutes (your microwave might cook differently than mine; watch and stick a toothpick in when it comes out clean it is done).

Not your Mama’s Chicken Salad

Ingredients 2 Cans white meat chicken (I like Costco’s brand, Guacamole Mix (Mild), ½ diced Bell pepper, 2 avocados cut into chunks, 1 small onion diced, 1 bunch of green onion chopped, Handful of dried cranberries, 2 stocks of celery, Apple (Optional), Pecans or walnuts (optional)< 3 TBS Lime juice, Salt and pepper to taste; Directions: So easy just drain chicken and put all ingredients in large bowl, stir add salt and pepper to taste. You may need to add additional lime juice if it looks a little dry. You can serve in lettuce leaf wraps, on crackers or just by its self.

Really good enjoy!!!

Best Self Magazine

Inspirational Real Life Transformation Stories from Atlantans I thought losing weight and being able to maintain the weight loss was my success story.....but found out God had a better plan for my life!!! Check out "Best Self" Magazine, January 2013 Edition, page 40! (you can see it at the link below). http://www.bestselfatlanta.com/Best-Self-Articles/Fitness-Weight-Loss/Inspirational-Real-Life-Transformation-Stories-from-Atlantans.html

Want something really tasty but light. Try This Recipe!

1 Diced Roma Tomato, 1 Can of Chick Peas, 1 Sweet Onion, 1/4 Cup Red Bell Pepper, 1 TBS Olive Oil, Fresh Cilantro, 1/4 Avocado Garlic Powder Put Olive Oil in a skillet and saute' Red Bell Pepper and Sweet Onion until tender. Put Chick Peas in a microwaveable dish and warm 1 minute. In a glass bowl add veggies from skillet and Chick Peas. Add diced Roma Tomato, springs of Cilantro, garlic powder, salt and pepper to taste, toss all ingredients together. Spoon onto a lettuce leaf and top with chunks of Avocado. Enjoy!

What to do with left over grilled shrimp and asparagus!

1 Sweet Onion, Asparagus (cut into bite size pieces), Shrimp, Minced fresh garlic, 1 TBS Olive Oil Turn left over grilled shrimp and Asparagus into a delicious lunch! In a skillet add a small amount of olive oil. Sauté garlic and sweet onion until onion is tender. Add shrimp and asparagus to skillet and warm. Salt and Pepper to taste. Enjoy!

Great Breakfast or Snack!

Kashi Go Lean Cereal 1 container of low fat/low sugar yogurt. (I like Kroger CarbMaster Yogurt) 1 banana or fruit of your choice. Mix it all together and you've got a really tasty and healthy breakfast. If you like you can a dollop of cool whip. Enjoy!!!

Veggie and Cheese Frittata

Ingredients:

3 eggs (or egg substitute)
½ large Vidalia onion diced
Spinach (I use leftover spinach that I have sautéed in olive oil with fresh garlic from the night before)
Jalapenos
¼ cup Colby Jack Cheese (or your favorite cheese)
1 T olive oil
Sriracha Hot Chili Sauce (optional)

Instructions:

In a small skillet that can be put in the oven safely. Put about 1 TBS of olive oil and add onions. Sauté until tender add jalapenos and spinach sauté until hot.

In a bowl whisk eggs and add salt and pepper. Pour into skillet. I stir it around in the skillet like I do scrambled eggs until it the eggs are almost done.

Then I take the skillet off burner top with cheese and place in the oven on broil until the cheese is melted. If you prefer not to use cheese that’s ok, but place the skillet into the oven so the top can brown a little.

I love hot sauce and my favorite is Sriracha Hot Chili Sauce I drizzle it on top.

This is a great recipe that you can change with whatever veggies you have available and you can also add meat. I like to use leftovers from the night before.

Enjoy!

White Chili

2 lbs Cooked Shredded Chicken Breast
1 T olive oil
2 med. Onions chopped
4 garlic cloves minced
2 (4 oz) cans chopped mild green chilies
2 T ground cumin
1 tsp. oregano
¼ tsp cayenne pepper
3 16 oz cans great northern beans
6 cups chicken stock or 3 14 oz cans chicken broth
2 cups Monterey jack cheese (make sure to have a little extra to top each bowl)
Salt and pepper to taste

Put boneless skinless chicken breast in a large pot fill 3/4 of the way with water. Boil chicken until done.

Heat olive oil over medium heat. Add onions sauté 5 minutes; add garlic, chilies, oregano, cayenne pepper and cumin and sauté for 2 minutes.

Take chicken out of pot and sit aside to cool. Add the ingredients you sauteed to the pot of water. Add beans and Monterey jack cheese and bring to a boil.

Shred chicken into small pieces with a fork and add to pot.

Reduce heat to simmer.

Salt and pepper to taste.

Top with extra Monterey jack cheese.

Enjoy!!

Leftover Turkey Soup

Trying to think of a way to use your leftover turkey? I love this turkey soup recipe. Make sure you save the drippings from the turkey pan. I pour it into a bowl, let it cool. Place the lid on it and put it in the refrigerator until I am ready to use it. When I take it out there is usually a thick portion of fat on the top. I skim it off and then use the gelled portion left on the bottom.

Leftover turkey deboned, skinned and chopped into bite size pieces
Drippings from turkey pan
1 Package of Shirataki Linguine (rinsed well)
1 Butternut squash chopped
1 Vidalia onion diced
5 carrots peeled and diced (you can use baby carrots if you prefer)
1 whole stock of celery diced
1 clove diced garlic
1 TBS Poultry seasoning
Salt and Pepper to taste

Start by putting the gelled drippings in a large pot and water so the pot is filled about ¾ full. Now add all other ingredients. Cook on low until all veggies are done. Keep an eye on it because mine tried to boil over at times. Stir as needed.

MMMmmmm It makes the house smell like Grandma's!

Really easy and really good! FYI the Shirataki Linguini tasted like egg noodles to me. Pete didn’t even know they were not regular noodles!;-D