By Dr. Susan Mitchell, bariatric dietitian
4.8
6767 ratings
The podcast currently has 235 episodes available.
I can almost hear you moan as you say to me, “how do I survive the holidays without weight regain? What can I eat? What about dessert? Can I drink a holiday cocktail? Can I have my favorite foods without kicking in cravings or imploding my nutrition plan?” Bariatric dietitian Gayle Smith joins me to answer all of your holiday questions so you have a plan.
Podcast Guest:
Gayle Brazzi Smith MS, RDN, CSOWM, LDN
Registered & Licensed Dietitian
Weight Loss and Bariatric Surgery Institute
Orlando, FL
Email: [email protected]
Website: OrlandoHealth.com/Bariatrics
Visit Procarenow.com now for all of your vitamin and mineral, calcium and protein needs. Use Code: Susan10 to save $
You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%
RESOURCES:
Is alcohol after bariatric surgery risky? EP 171
Zesty pomegranate mocktail
“I don’t want to regain weight. I’m not so sure that I want to go back to a regular diet either. What if my cravings come back?” I hear you and I hear this a lot. These questions are totally valid. How do you eat for long term success after bariatric surgery? Let’s go beyond the surgery and look at 7 smart-eating tips for bariatric success now and down the road.
RESOURCES:
FREEBIE: Protein: 10 tips that work daily for a successful journey
Helpful podcast episodes:
Can’t Poop? Add these 7 foods to your diet
Conquering the Big C: Constipation after WLS
Can you really eat carbs?
Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save $
You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%
Tips discussed in depth:
It’s not the before mindset, it’s the after surgery mindset a few years down the track when you fall back into those old habits.That’s the headspace no one talks about prior to surgery. Until now. You don’t want to miss this. Bariatric psychologist Dr. Connie Stapleton joins me to share what to do down the road when the wheels fall off. Whether its from self sabotage, or sabotage by those who love you, emotional eating, bullying, depression…/whatever it is…we’re talking about how to go from a setback to a comeback and regain control of your bariatric lifestyle.
Podcast Guest:
Connie Stapleton, Ph.D.
Website: http://www.conniestapletonphd.com
BariAftercare: The Podcast
Mind Prep The Book: How To Prepare for Bariatric Surgery and Live as a Healthy Post-Op: Mind Prep: The Book
BariAftercare Daily Progress Journal
Visit Procarenow.com now for all of your vitamin and mineral, calcium and protein needs. Use Code: Susan10 to save $
You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%
RESOURCES
Freebie: Sheet Pan Dinners
EP 100 Transfer Addiction
This is an exciting time, isn’t it? You’ve had metabolic and bariatric surgery and your new transformation has begun. But who are we kidding? It can also be a time of confusion and uncertainty. What do you eat now? In the next few days? What about these first 6-8 weeks? It can be overwhelming but I’m here to help you. I have helpful tips and suggested recommendations so you get the best outcome on your new journey.
Tip 1: you will fill up much more quickly than you did before surgery. Because you don’t have a lot of room for quantity, eat your protein food first. Chew it so well that you’re like a blender and it becomes pureed similar to baby food in your mouth. You want to get in that 60-80 grams of protein a day so starting with it first helps you be successful with that daily goal. Plus protein makes you feel full and satisfied.
Tip 2: this is the time to learn to eat very slowly with a meal taking 20-30 minutes. I know, unheard of here in the US where our meals tend to be gulp and go. Taking your time lets you feel and learn fullness cues. Stop when you are full and prevent vomiting and the stretching of your pouch from overeating.
Tip 3: now is the time to separate liquids from solid food. What does that mean? You may have heard it call the 30-30 rule. It means to drink your beverages 15-30 minutes before you eat and 30 minutes after you eat. Why does this matter? Your capacity for food is much smaller and you want to meet your food and fluid goals. You will accomplish this more easily by separating liquids from food. Remember 8+ cups of water or 2 plus liters is what you are aiming for each day along with your food.
Resources mentioned:
EP 50 How to choose the best protein powder
The 30-30 rules: do you need to follow it?
Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save $
You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%
"Should I take biotin for my hair loss?" "My hair’s falling out since my surgery. What can I do to stop it?" I’m asked both of these questions frequently in my Facebook group. Are you experiencing this too and have the same questions? What can you do about it? The right nutrition strategies are so important after your surgery. I’ll answer the biotin question plus share specific foods to include in your diet for new hair growth.
Offers and Resources:
Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save $
You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%
What are you having for dinner tonight? Do you need some quick ideas? I’m a big fan of sheet pan dinners. I’m make them often using salmon, shrimp or chicken. You can try some easy sheet pan dinners if you want: https://www.breakingdownnutrition.com/sheetpandinners
Resource page with links : https://breakingdownnutrition.com/resources
I know you may be losing your hair. Here’s some good news you’ll like. After rapid weight loss, typically from bariatric surgery, hair loss is very common. It’s not permanent and your hair should grow back.
So should you take biotin for your hair loss? Maybe a friend is taking it and swears by it. Maybe you read online that if you take biotin, you’ll have new hair growth in no time. While biotin, a B vitamin, is important for hair health, you should get enough from your bariatric multivitamin. In addition, small amounts of biotin are found in lots of different foods, especially eggs, nuts, salmon, sunflower seeds and some vegetables including sweet potatoes. Once you are back to eating a regular diet, you can include these foods that contain biotin. Even if you feel your diet is not quite there yet, consuming too little biotin may not be a problem anyway because intestinal bacteria produces biotin.
Too much biotin, and this amount has been suggested to be around 20 mg a day, interferes with the testing of thyroid function and causes false lab reports. So if you have Hashimoto’s disease for instance or take thyroid medications, you could get inaccurate results on thyroid function which could also affect medication dosage. Taking your bariatric multivitamin is typically not a problem as the amount is appropriate, probably .6 mg day versus 20 and additional supplementation is not a good idea.
I know, you want hair growth right now. I hear you so I get the interest in biotin. It feels terrifying but it’s totally normal to lose 5-15% of your hair from bariatric surgery and the rapid weight loss that follows. Typically it does’t last more than 6 months. It’s just a pain in your patootie to go thru. And 6 months seems like forever but hair goes thru cycles.
This episode also covers the reasons that hair loss happens, the 4 phases of a hair follicle and the strategies to put into place now.
What do you think about when you hear the term bariatric-friendly food? Boring, maybe tasteless? What is bariatric-friendly food anyway? Is it easy to prepare and yummy to eat? I want you to meet culinary dietitian Regina Ragone who has spent years creating delectable recipes for Family Circle Weight Watchers magazines. She has test kitchen secrets to share for making bariatric-friendly food you will love.
From knives to cutting boards, salt and frozen foods Regina shares many things she learned in the test kitchens. Great discussion you don't want to miss.
Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save $
You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%
Podcast Guest:
Regina Ragone, MS, RDN
Culinary Dietitian
Website: https://www.reginaragone.com/
Email: [email protected]
Rate, Review & Follow on Apple Podcasts:
"I love Dr. Susan and Bariatric Surgery Success." If this sounds like you, would you please rate and review my podcast on Apple podcasts? Yes, I'd love a 5 star review! LOL Be sure and say what you love most about the podcast. Thank you for your time!
If you haven’t followed the podcast, be sure to Follow/Subscribe
now so you never miss an episode.
Do you receive my weekly newsletter called Breaking Down Nutrition? If not, what are you waiting for? It’s a quick way to keep up on nutrition for your bariatric lifestyle. Sign up today on my website: Breaking Down Nutrition. You’ll be the first to know about helpful nutrition tips and recipes, giveaways, product specials and the latest podcast and upcoming interviews that you don’t want to miss like this one with Regina.
Have you had alcohol since your surgery? Did you notice that you got 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 feel a buzz.
That’s because alcohol absorbs way faster after metabolic and bariatric surgery especially if you had gastric bypass or a gastric sleeve. Is alcohol risky? How much can you drink and how fast will you become intoxicated? If you drink alcohol after surgery or you have friends or family who’ve had surgery and drink alcohol, this is must-know info.
Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save $
You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%
Resources:
EP 100 on alcohol and transfer addiction with guest bariatric psychologist Dr. Connie Stapleton.
A recent post from one of my facebook group members said…”I’m interested in the effects of alcohol after surgery. I’m struggling a bit and seem to get quite intoxicated very fast. It’s worrying me.”
Should you drink alcohol after bariatric surgery? If so, how much can you drink before you’re buzzed and what other effects on surgery can alcohol have that you might not like?
Topics covered:
*how long to wait after surgery to drink alcohol
*how alcohol affects various surgeries
*what is happening in the body the first 6 months and why you can't drink alcohol
*alcohol sensitivity
*vitamin and mineral deficiencies
*weight regain
*transfer addiction
*5 tips to navigate the bariatric lifestyle IF you drink alcohol
“How much weight can I expect to lose after bariatric surgery?” This is probably the most common question that Gayle, Isabel and I are asked. How much will I lose the first month, at 3 and 6 months and then a year down the track? What IS realistic for you to expect? Are there factors that will affect your weight loss? Bariatric dietitians Gayle and Isabel join me to answer all your questions. Don’t miss this podcast. It's going to be a good discussion.
Podcast Guests:
Bariatric Dietitian Isabel Maples, RD
Bariatric Coordinator
UVA Health in Haymarket, Virginia
Email: [email protected]
Gayle Brazzi Smith MS, RDN, CSOWM, LDN
Registered & Licensed Dietitian
Weight Loss and Bariatric Surgery Institute
Orlando, FL
Email: [email protected]
Website: OrlandoHealth.com/Bariatrics
Ads:
Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save $
You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%
Resources:
Check out my freebie for 10 protein tips that work daily
EP 168: Keto, No
EP 132 15 bariatric friendly carbs
EP 127 can you really eat carbs?
EP 30 bariatric surgery and alcohol buzz
What if you could get a ‘leg up’ on your bariatric surgery? If you had a nutrition game plan to put into action before surgery to boost your chances of success even more. Bariatric surgery is a terrific tool to help you lose weight and so much more. The surgery can improve blood pressure, diabetes, heart disease and metabolic dysfunction-associated steatotic liver disease called MASLD in the medical world. It’s basically an umbrella term for medical conditions tied to a buildup of fat in the liver. You may have heard of fatty liver.
Surgery is just one of the spokes in the wheel to success. Hand in hand with surgery is your lifestyle, particularly nutrition and your willingness to make changes that become part of the way you live from now on. I’ll share a five step nutrition game plan. Follow it ahead of your surgery to put yourself in the best possible position for a successful outcome. And if you’ve already had surgery, use this game plan as a check list to see how you’re doing and what you might tweak a bit.
Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save some money
You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%
Resources:
sheet pan dinners https://bit.ly/3IgGtpK
tracking apps:
Nutritionix Track https://www.nutritionix.com/app
Lose It! https://loseit.com
My Fitness Pal https://www.myfitnesspal.com
Episodes mentioned:
EP 147 how to find the added sugars in your food
EP 53 must have vitamin-mineral supplements part 1
EP 54 must have vitamin-mineral supplements part 2
Go keto! It’s definitely your answer after bariatric surgery or so you’ve been told. But is the keto diet the way to go after bariatric surgery? Maybe the scale is starting to creep back up and you don’t like it at all. Go keto and lose that weight. But will a keto diet truly keep the weight off? And what about your muscle mass?Does a keto diet protect that? My answer, keto no, it’s not a top shelf strategy for after bariatric surgery. I’ll tell you why.
Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save $
You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%
"I love Dr. Susan and Bariatric Surgery Success." If this sounds like you, would you please rate and review my podcast on Apple podcasts? Yes, I'd love a 5 star review! LOL Be sure and say what you love most about the podcast. Thank you for your time!
If you haven’t followed the podcast, be sure to Follow/Subscribe
now so you never miss an episode.
Takeaways
The keto diet is not recommended after bariatric surgery as it is high in fat and low in protein, which is not ideal for building and maintaining muscle mass.
A high protein diet is essential for healing, muscle building, and maintaining a healthy metabolism after bariatric surgery.
The keto diet can cause digestive issues such as diarrhea and constipation, which can interfere with nutrient absorption.
Weight loss after bariatric surgery should focus on reducing excess body fat while preserving muscle mass.
Chapters
00:00 Introduction: Is the Keto Diet Suitable After Bariatric Surgery?
03:13 The Importance of Protein in a Bariatric Lifestyle
07:00 The Drawbacks of the Keto Diet for Bariatric Patients
10:49 Preserving Muscle Mass for Long-Term Weight Loss
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