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Tiny Tummy Tips, Issue #45 -Thanksgiving Survival Guide: After Bariatric Surgery
November 20, 2023
Thanksgiving Survival Guide: After Bariatric Surgery
Tiny Tummy Tips, Issue #45-- Annual Thanksgiving Survival Guide: Reminding You How to Enjoy Thanksgiving After Bariatric Surgery
In This Issue1) Thanksgiving is a Verb
2) What Your Thanksgiving Day Plate Could Include
3) Pro Tips
4) Get Rid of Leftovers
Thanksgiving is a VerbJust a reminder. Thanksgiving is a VERB.
Take time to give thanks. For everything.
Be thankful for how far you’ve come…even if you’re not where you want to ultimately be. Make a list of any non-scale victories you’ve enjoyed!
If you haven’t had your surgery yet, be thankful you’ve started on the journey. If you’ve had surgery and have experienced weight regain, be thankful for the “tool” you have and know it can work for you again.
Live everyday with an attitude of gratitude. Use Thanksgiving Day to remind yourself to do so. Gratitude changes everything.
I’m grateful for you. Thank you for the time you take to read the words I write.
Wishing you and your loved ones a very happy, healthy and delicious Thanksgiving Day!!!!
What Your Thanksgiving Plate Could Include:No matter how far out of surgery you are, enjoy a little of the festive tastes of Thanksgiving without getting off track:
Clear Liquid Diet StageBone Broth. Add rosemary, sage, and thyme.
Full Liquid DietProtein Pumpkin Shakes
Pureed/Soft Diet• Cauliflower mashed “potatoes”
• Mashed potatoes or mashed sweet potatoes (no skin): sweeten with crushed pineapple or small amount of orange juice... Or simply cinnamon or pumpkin pie spice. Leave out the butter, sugar, brown sugar and/or marshmallows
• All natural, no sugar added applesauce. Sprinkle with pumpkin pie spice
• Plain nonfat Greek yogurt + pumpkin pie extract. Sprinkle with cinnamon
Regular DietA full meal might look like this:
• 1-4 ounces turkey (adding a small amount of gravy will help it go down better)
Eat in this order. ALWAYS:
• PROTEIN 1st (turkey or ham)
When you fill up on protein and produce, it almost IMPOSSIBLE to overeat the carbs!
Bring a Healthy DishWhether you’re hosting or attending, make or bring at least ONE healthy recipe. There are endless lowfat, “carb swap” recipes to be found online.
EVERYONE can benefit from a healthier recipe. Pinterest is my go-to for things like:
• Cauliflower Mashed Potatoes
• Healthy Green Bean Casserole
• Sugar free apple
Make It Look Fun!When you make healthy food LOOK fun to eat, it’s an easy buy-in.
These turkey shaaped crudites platters are my personal favorite. I always make one at Thanksgiving for my family. It’s fun to watch it get gobbled up because it looks so cute!
Get Rid of LeftoversThe Thanksgiving meal itself is not always the problem. It’s leftovers that get continuously eaten in the week after that can become a problem. So:
• Purchase inexpensive plastic containers you can fill up with leftovers and send home with your guests.
If all else fails. Throw leftovers away. Sounds tough, I know! But “throw them out or thrown them in. Either way they will go to waste…or waist!”
(Maybe cook less to begin with?!)
P.S. Accountability Matters
Say What You’ll Do. Do What You Say.Tell someone else…spouse, friend, family member… what your Thanksgiving plan is:
It might look like this:
“I’m going to eat turkey first, then a few brussels sprouts, then 4 bites of my favorites- stuffing and sweet potatoes! I’m going to savor each bite vs. gobbling it down. Please kindly remind me to slow down if you see me eating kinda fast. When dessert comes, I’m going to get up from the table and go for a walk.”
Publicly saying what you’ll do, helps you do it. Try it and see!
Track your IntakeIf ever there was a time to keep a food diary, it’s on a holiday! Writing down everything you eat and drink is one way to maintain personal accountability!
Enjoy the day! In Gratitude, Suzette Kroll, RDN
Pay It ForwardTiny Tummy Tips Newsletter delivers practical, professional advice and simplifies what to eat after weight loss surgery.
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See you in the next issue!
Suzette Kroll, RDN
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