My Story

About the Blogger

Hello! My name is Traci and I am a Bariatric Specialist at Clarian Bariatrics. I can honestly say “I love my job” because I work with the best team of professionals fighting for a cause that I am truly passionate about.

Like most of the population I’ve spent much of my adult life figuring out what I was put on this Earth to do and how to do it! I now feel like I’ve found my place in the world and throughout this blog I’d like to share my story with you.

Think the Bite Through

Tuesday, November 17, 2009 by Traci Baker

Last week at support group we discussed “Planning a Healthy Holiday” and how to stay focused during this time of year. I’d like to share a Daily Inspiration by Katie Jay that relates to that topic!

Think the Bite Through…

If you are a WLS patient who wants to avoid unhealthy snacking, change your focus and think the snack through. Before you take that first unhealthy bite, think about how will create guilt and anxiety-how it will cause you to lose some of the self respect you’ve gained since having WLS. Consider how it will feel to lose your newfound freedom, your ability to move, the pleasure of having enough energy to be productive.

It’s hard sometimes to make yourself think about the consequences of your actions, but if you are going to have long-term success you might want to start thinking the bite through.

Action for the day: Today, if you find yourself reaching for an unhealthy bite, think it through. What will be the short and long-term consequences?

Celebrating My "Surgiversary," Part II

Friday, November 13, 2009 by Traci Baker

I am a firm believer of following the program guidelines but I am not perfect, I am human and I will make mistakes. I have made myself very aware of the consequences of what happens when I venture off the beaten path.

I have a “healthy” fear of dumping and hope that fear stays with me for a long time.

Reality has shown me that some people will never understand or support my decision to have Bariatric surgery and I have chosen to be at peace with that.

I want people to know that Bariatric surgery is no way the easy way out in fact it’s quite the opposite. This is a lifelong lifestyle change that takes hard work and dedication. This surgery not only affects me but also those closest to me.

No matter how much research I did before surgery, nothing could ever truly prepare me for the life changing events it would bring to me physically, mentally and spiritually.

It takes 20 minutes for my head to catch up with my stomach. Slowing down to eat in this fast past world is challenging but a necessary part of my weight loss journey.

Learning to put myself first and take care of ME is still something I struggle with but strive to accomplish daily.

No Bariatric patient is a perfect mirror image of me. We are all very individual people with different experiences but seem to have the unspoken understanding of what the other has gone through.

No matter what my physical size or shape is, people will always have an opinion and the only one that truly matters is MINE!! What’s most important is how I feel about myself!

If it wasn’t for the love and support of my family and friends I would not be the person I am today.

Celebrating My "Surgiversary," Part I

Tuesday, November 10, 2009 by Traci Baker

October 2009 marked my two year re-birth date! I’m still learning to be a Bariatric patient even after two years into my weight loss journey. Some thoughts I’d like to share:

Bari bellies are a sensitive piece of real estate! It is crucial that I respect my piece of real estate and give it the proper nourishment/vitamins it needs. Protein, protein and more protein along with hydration or I’m feeling down in the dumps!

A lifestyle/behavior change is a necessary daily practice. If I choose to continue my old behaviors I’m choosing to sabotage myself. Life happens and when it does I have the choice to repeat my old behavior or make the better/healthier choice in those moments. These are times when I find myself reaching out to a friend.

I still have good days, great days and bad days.

I truly believe in having “Safe People” in my life who understand what I’m going through as a Bariatric patient. I need people who can relate with me physically, emotionally and spiritually to help support me while being genuine.

I have to be mindful of head hunger because it is always lingering. Each day is different and sometimes it can be very challenging to overcome the head hunger. This is another time when I know I need to change the scenery or reach out for help.

Honesty and open communication is essential with my surgeon, dietitian, and my support people along with myself. Being sincere helps me stay on track and not self-sabotage. Denying the truth only hurts me.

Handful Harry is a demon on my shoulder who will probably always exist and is a constant reminder to me that the operation was performed on my stomach not my head.

Check out Part II on Friday!

Handful Harry

Thursday, November 5, 2009 by Traci Baker

I have a demon that was a huge part of my life before surgery and I like to call him Handful Harry. Harry was the little gremlin always sitting on my shoulder just waiting for me to grab a handful of something. That something was anything from crackers to Reese’s pieces. Harry sat patiently waiting for me to grab a handful of food and once that happened I was doomed. He would constantly babble on and on over and over “One more handful won’t hurt.”

Over the course of my journey I have worked on taming that animal through therapy and self-help in hopes to never hear his voice again. There are times when I can feel Mr. Harry peaking over my shoulder in anticipation of me grabbing a handful. This is something I personally struggle with and is a constant reminder to me that the operation was performed on my stomach not my head.

This is a perfect example of a time when having a bariatric friend is a saving grace. When those head games start and you go into panic mode make a call, journal what's going on and how you feel, get on your local website forum and call out to your bariatric extended family. Get support in whatever form you need it! Find a local support group and attend as often as you can.

What personal struggles are you facing? What steps do you need to take today to conquer your demons? I am here to help whenever I can no matter how far you are in your journey, no matter what type of surgery, where you live or what program you are in.

The Holiday's are Coming!

Monday, November 2, 2009 by Traci Baker

THE HOLIDAYS ARE COMING!

Let Clarian Bariatrics help you "Plan for a Successful Holiday Season." Join us for support group on Tuesday, November 3 at 6 p.m. as we discuss "Healthy Holiday Eating" at the outpatient clinic.

It is not necessary to RSVP. See you there!

Daily Inspiration by Katie Jay

Friday, October 30, 2009 by Traci Baker

You have chosen a new way of life with weight loss surgery, a new way that isn’t supposed to include a lot of unhealthy eating. But as Halloween approaches, and other holidays follow

close behind, your sense will be assaulted more and more with holiday treats. Are they really treats? When you look at a piece of candy and think, “Oh that looks good! One won’t hurt,” you are not contemplating treating yourself, you are contemplating sabotaging yourself.

If you really don’t want to eat things that are unhealthy for you around the holidays, think of the candy as the damaging force it really is. No matter how much we love it, sugar is NOT good for us. Eating candy is like digging a hole. One bite can be the first shovel-full of dirt. Do you really want to risk falling into that hole?

Action for the day:
Treat yourself by putting those unhealthy foods out of sight as best you can, and resolve to eat only satisfying, healthy foods today.

Recipe: Wagon Wheel Beef Soup

Wednesday, October 28, 2009 by Traci Baker

This recipe is one of my favorites!

Wagon Wheel Beef Soup

3-4 handfuls of uncooked Barilla Piccolini wheel pasta
1 pound lean ground beef or turkey

1 cup chopped onion
1 bottle of your favorite low fat pasta sauce
2 16oz cans of red kidney beans, drained
2 14oz cans less-sodium beef broth
Garlic pepper seasoning to taste
Shredded cheese

Cook pasta according to directions, drain, and set aside.

Cook lean ground beef with onion until beef is browned then drain.

Combine all ingredients in a pot, cook over medium-high heat until thoroughly heated.

Serve in bowls with shredded cheese

Enjoy!

Recipe: Double Cheese Meatloaf

Thursday, October 22, 2009 by Traci Baker

Try out this delicious "stay warm" recipe for the upcoming colder months!

Double Cheese Meat Loaf

1 cup chopped onion
6 tablespoons ketchup, divided
2 tablespoons Dijon mustard, divided
1 cup part-skim mozzarella cheese
1/4-1/2 cup quick oats
2 tablespoons grated Parmesan cheese
1 teaspoon dried oregano
¼ teaspoon pepper
1 Large egg
1 ½ lbs lean ground beef or turkey

Preheat oven to 375

Heat medium skillet, spray with pam then add onion and sauté 3 minutes. Combine onion, ¼ cup ketchup, 1 tablespoon mustard, mozzarella and all ingredients except meat in a large bowl. Crumble ground meat over cheese mixture, stir until blended.

Pack meat into an 8x4 inch loaf pan coated with cooking spray. Combine 2 tablespoons ketchup and 1 tablespoon mustard; spread over meatloaf.

Bake at 375 for 50-60 minutes

Let meat stand in pan for 10 minutes after removed from oven

Remove from pan and slice

**Make up extra mixture of ketchup and mustard for additional sauce if necessary**

Are you our "friend?"

Wednesday, October 7, 2009 by Traci Baker

Have you become a fan of Clarian Bariatrics on Facebook? No?! What are you waiting for???

Our Facebook page is just another way that you can stay connected to the most recent happenings at Clarian Bariatrics. With photos, reminders of events and postings to news articles it is a great way to learn more about what we are up to and start conversations with other patients.

Just click below to add us as a fan.

Clarian Bariatrics on Facebook

Give People the Opportunity to Understand

Monday, October 5, 2009 by Traci Baker

Here is the last of my "Small Bites" taken from Katie Jay.

Perhaps you grow tired at times of explaining to others what you must do to maintain a healthy WLS lifestyle. You fear that people will challenge or judge you on the choice you have made to have WLS. Undoubtedly, there are people who will do that and sabotage your efforts to boot. However, know that there are probably even more people who would be understanding and supportive if they only knew what you face each day.

There’s no need to provide in-depth information to strangers or mere acquaintances, but a little honestly with others in your life could make your daily choices easier. If you simply cannot attend that neighborhood party because you do not want to deal with the temptations, explain that. Give people the opportunity to understand.

Let Yourself Be Imperfect

Friday, October 2, 2009 by Traci Baker

More inspirations from Katie Jay!

So, you don’t understand the task your boss has asked you to do. Your car needs a good cleaning and you have to drive a coworker to lunch. Your bills re due and you can’t find your check book.

Being imperfect is stressful, but it’s also human. Can you let yourself off the hook? Can you remind yourself that in the long run, you won’t be remembered for the condition of your car? When you allow yourself to be human, you can let go of all kinds of stress- stress that might otherwise be a huge trigger for overeating.

Cultivate Willingness

Tuesday, September 29, 2009 by Traci Baker

The following was taken from "Small Bites" by Katie Jay.

Two words, when added to your vocabulary will change your life. I WILL. When you say “I will” you are making a statement as well as a commitment.

With all the temptations to eat or obsess about your food or your body, an “I WILL” attitude can give you a clear advantage. If you take a misstep, and someone suggest a tool to try, say “I will.” Don’t say, “That won’t work for me, because…” or “I already tried that and…” or “I hate having to..” Simply say “I will.” And then, do it.

What do you think?

Grab N Go snack ideas from Obesity Help, Part II

Friday, September 25, 2009 by Traci Baker

Just continuing my list from Tuesday with more grab n' go snack items. Thanks to Obesity Help for these great ideas!

Jerky
Jerky is available in many proteins: beef, turkey, ham and salmon to name a few. Jerky is a snack that you can put in your purse, briefcase or desk and can be readily available without any preparation. Jerky can be home-made to cut down on the sodium. Jerky is made in various flavors such as bar-b-que, jalapeno, teriyaki and peppered.
Nutrition Bite: 1 ounce of beef jerky is 116 calories

Yogurt
There are many flavor and brand choices of low-calorie and fat-free yogurts. Yogurt is a nutritional food with unique health benefits. It is nutritionally rich in protein, calcium, riboflavin, vitamin B6, vitamin B12 and contains healthy bacteria to aid in digestion.
Nutrition Bite: 1 container of Greek yogurt is 120 calories

Packaged & Deli Sliced Meats
Portable snacks now include protein options. Manufacturers have responded to the public’s appreciation of protein as a snack by packaging flavored tuna and chicken in pouches and serving size cans. You can also get packages of luncheon meat that are thinly deli sliced that are equal in nutrition to other snacks.
Nutrition Bite: Smoked and deli-sliced turkey is 114 calories

Dried Snacks
Individual sized bags filled with your favorite cereals, granolas, protein chips, cracker sandwiches (with cheese or peanut butter) are a quick grab. You can also purchase high-protein snacks from many vendors that sell healthy snacks friendly to weight loss surgery pre and post-ops.
Nutrition Bite: 1 rye cracker sandwich with cheese filling is 34 calories

Nuts
Nuts, specifically almonds and walnuts, are a nutritious and energy packed snack. Nuts add protein to your dietary intake and are a low glycemic index food. Nuts are frequently recommended as a snack for insulin resistance problems associated with type 2 diabetes.
Nutrition Bite: 1 ounce of whole almonds is 163 calories

Sugar Free, Fat Free Gelatin and Pudding
A favorite snack of long-term post-ops and early post-ops alike are sugar- free, fat-free gelatins and puddings. Smooth and creamy can be soothing and filling to a irritable pouch. For a boost of protein, sprinkle unflavored protein powder over the top. Sugar free, fat free gelatin and puddings can also satisfy the most persistent sweet tooth.
Nutrition Bite: ½ cup portion of sugar free gelatin is 8.6 calories, 3.5 ounces of vanilla fat-free pudding is 88 calories

Grab ‘n go snacks are fast and easy. Just as you have a bag ready when you go to the hospital, pack your grab ‘n go items the night before or even as little as a couple of hours before you leave so they are ready to go when you are.

If you plan ahead, you’ll be ready to grab ‘n go regardless of your schedule. When you are prepared with healthy food choices, it results in staying on track with your weight loss surgery success.

Grab N Go snack ideas from Obesity Help, Part I

Tuesday, September 22, 2009 by Traci Baker

Our schedules are changing from summer’s sun and fun, to fall’s cool and going back to school. Most of us are a little busier and on the go in the fall, so it is important that we are prepared to grab a quick and healthy snack. Here are some ideas for healthy, grab ‘n go weight loss surgery friendly snacks:

Fruits
Dried, fresh or even travel sized containers of fruit in their own juices are a quick and healthy approach to getting in your daily fruit requirement. Berries, chunks of melon and other fruits in a baggy are easy to enjoy as you are on the go. Bananas provide their own container making them an easy take-along snack.
Nutrition Bite: 1 medium banana is 85.1 calories

Raw Vegetables
Vegetables are easy to take along and jam-packed with nutrients, providing a great source of fiber. For some variety, add a little dipping to the mix; try hummus, yogurt, light or fat-free salad dressing. Do your prep work ahead of time and have your veggies sitting in the refrigerator ready to go.
Nutrition Bite: 1 cup of green pepper slices is 18 calories

Protein Bars & Drinks
This is a great grab ’n go to help you get in your protein requirements. When selecting your protein bar - be mindful of the use of high-quality proteins, the sugar and fat grams in bars, and calorically if it is a snack or a meal replacement. For a protein drink, pack your protein powder and bring a bottle of water to mix for a refreshing, healthy snack.
Nutrition Bite: One serving of CLICK Espresso Protein Drink is 120 calories

Cheeses
Lowfat cheeses that are packaged for travel are a time saver! String cheese and soft cheese packaged in circular or triangle shaped single servings pack a punch of protein. Another option is to cube cheese the night before in preparation to take the next day. Enjoy these alone or combine with fresh veggies or fruit for a filling on the go snack.
Nutrition Bite: 1 Sargento Light String Cheese is 50 calories

Look for more ideas on Friday!

Recipe: Pablano Mexi Chicken Stew

Friday, September 18, 2009 by Traci Baker

The offical start of fall is just around the corner! With the nights getting cooler and campfires popping up everywhere I thought I’d share this stew recipe I found from Chef Dave Fouts.

Poblano Mexi Chicken Stew
Serves: 10

1 teaspoon vegetable oil
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon salt
½ teaspoon black pepper
½ cup celery, chopped
½ cup carrots, chopped
1 cup onions, chopped
1 poblano pepper, chopped fine
3 cloves garlic, chopped fine
2 tablespoon flour
5 tomatoes, cut in half and seeds removed and chopped
1 cup frozen corn
1 can low sodium black beans, drained
1 pound boneless skinless chicken, cut into ¼ inch cubes
½ gallon low sodium chicken stock
¼ cup chopped fresh cilantro

Directions:

In a large stock pot over medium high heat add oil.
Once oil is heated add celery, carrots, onions, poblano pepper, and garlic and sauté for 5 minutes.
Next add the chili powder, cumin, salt, pepper, and flour and sauté an additional 3 minutes.
Add tomatoes, corn, black beans, chicken, and chicken stock and bring to a simmer.
Turn heat to medium low and simmer for an additional 45 minutes remembering to stir occasionally to keep the food from sticking to the bottom of the pot.
Remove from heat and add fresh cilantro and serve.

Note: This freezes well for up to three months.
Nutrition: calories 170, calories from fat 30, 3.5g fat, cholesterol 25mg, sodium 610mg, carbohydrate 21g, dietary fiber 4g, protein 18g.

Living Lightly Fair this Weekend

Wednesday, September 16, 2009 by Traci Baker

I don't know about your family, but we are always looking for fun things to do while being outdoors. This sounds like something interesting, and it has to do with Living Green in Indiana! I have posted the first few paragraphs of the event description below and you can click the link to learn more about the day's activities. Hopefully, I'll see you there!

Living Lightly at Minnetrista, a free resource fair for sustainable lifestyles, will be 8 a.m. to 3 p.m. Saturday, Sept. 19.

For a third year, Living Lightly will offer practical tips for greener living, alternative energy, recycling and healthier environments. The fair features workshops, numerous presentations covering a variety of sustainable topics, children's activities, local food, musical entertainment, a green market place and much more.

The keynote speaker will be Mike McGrath, host of National Public Radios's weekly radio show You Bet Your Garden. In his speech, "The Seven Secrets of Successful Organic Gardeners," he will share the secrets that every good organic gardener should know, including easy-to-learn tips, feeding the soil, adding beneficial life to your garden and more. The presentation will be 10 a.m. to 11:15 a.m. in the Indiana Room of Minnetrista.

Back to School Healthy Lunches

Friday, September 11, 2009 by Traci Baker

It’s school time again! I found this article in Indiana Living Green and want to remind everyone to not only be conscious of the healthy food we eat but to also pass that along to our children!

The American Dietetic Association suggests following the ABCs when it comes to packing your children’s lunches.

Aim for four food groups, by including whole grains, dairy, protein and fruits and vegetables.
Be creative. Not all children like the standard sandwich of meat between two slices of bread. Try making wraps, tortilla triangles or a stuffed pita pocket. You might have an easier time sneaking in vegetables, such as a shredded carrot or chopped romaine lettuce. Cut up fruit to dip in yogurt.
Communicate with your children about their lunches and include them in the meal planning. Make a grocery list together and have your children pick certain items at the store to help increase the likelihood they will eat them.

For more info: www.eatright.org

Keys to Weight Loss Success

Tuesday, July 21, 2009 by Traci Baker

Are you a post-op bariatric surgery patient who has obtained/maintained your weight loss goal? What has made you successful with your weight loss? Do you struggle with the idea of indulging yourself with your favorite pre-surgery food/dessert because you want to reward yourself? When those thoughts consume your mind and you start imagining what those foods taste like, count to ten, take a deep breath and think about the following:

Am I going down that old familiar path of bad habits?
Where did those habits lead me?
Did those habits play a part in my excess weight gain?
If I start eating the same things that I did pre-surgery will my weight loss success continue or will I re gain weight?
Am I truly sabotaging my self and is it worth it after all I have been through?

Embrace your new tool by eating less and eating healthier. Take this time to discover new foods, learn to cook healthier for you and your family, find new places to eat and make an overall healthier lifestyle change. Those are the keys to success.

Remind yourself that "YOU" deserve a better quality of life!

News article: Airline restrictions for those requiring extra space

Saturday, July 18, 2009 by Traci Baker

Throughout the past few days, media reports have been buzzing with United Airlines’ new policy that targets passengers who are affected by obesity. This policy has already been enacted and requires obese passengers who do not fit in United Airlines’ seats according to their restrictions to purchase a second additional seat if the carrier is not able to make accommodations otherwise. Full text of the policy, which clearly affects obese individuals can be found by clicking the link.

The Obesity Action Coalition wants to hear from you! Here are a few questions that will help us know where you stand:

What are your thoughts on this new rule? Is it fair, unfair, discrimination?
Do you feel it affects your ability to travel?
Have you ever had an instance where you were asked to move from your seat due to your weight? If so, how did that make you feel?
If you are an obese/morbidly obese individual, do you already purchase a second seat? If so, why and have you faced any challenges?

Take a few moments and share your thoughts with us on United’s new policy. You are also welcome to email the OAC at info@obesityaction.org.