So You Want Weight Loss Surgery ???

A lot of people don't realize how much dedication and determination is required to maintain weight loss during and after surgery...

My suggestion to anyone who wants Weight Loss Surgery check to see if you can dedicate yourself to 7 to 14 days of healthier food behaviors.  

Here is a start plan.  Consult your doctor first and Start your process !

Good Luck :-))

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JUMP STARTWEIGHT LOSS PLAN: 

EXERCISING during this process IS A MUST !

NO CHEATING !

Start and Continue for 7-14 days.

  • Decrease most fats (no fried foods, no whole milk products - skim milk or 2% milk only).
  • No sugary foods (sweets, candy, and soda).
  • Use only zero calorie Sweeteners: Equal or Splenda   to slightly sweetenyour food/drinks.
  • No high carbohydrate foods (bread, white potatoes, yams, white rice, brown rice, oatmeals, and pastas)
  • DO eat substitutions: Cauliflower or Broccoli Rice, Quinoa, Zoodlesare OK.
  • Stop smoking.
  • Avoid alcohol.
  • No Gatorade - only G2 as a substitution. 
  • Avoid binge eating - especially at night after 7pm/8pm.
  • DO eat plenty of Fruits and most Vegetables.
  • Drink lots of Water and Unsweetened Teas (Unsweetened Green Teas are a great option!)
  • DO eat 5-6 times a day to keep metabolism going.

 

Sample Daily Menu:

Breakfast:      Hard Boiled Egg, Two slices of Turkey and a Babybel cheese  

Snack:    1-1/2 Cup ofFresh Fruit 

Lunch:   Salmon, Veggies, and 1/2 cup of Quinoa 

Snack:  One hard boiled egg

Dinner: Baby Spinach Salad - no dressing,  Plenty of veggie toppings, 5 ounces of grilled chicken 

Dessert (options):  Sugar free Jello  OR   One 4 ounce Plain Yogurt (no granola toppings/no fruit on the bottom yogurts) 

 

DO eat lots of lean Protein:

  • Roasted Chicken 
  • Seafood (Salmon, Flounder, Tuna, Shrimp, Oysters, Mussels, Calamari, etc.)
  • Roasted Pork
  • Carved Turkey 
  • Lean Beef(85%/15% fat or 90%/10% fat)

 

Practice this for 7 to 14 days then give yourself 21-28 days between practicing this JUMP START WEIGHT LOSS PLAN again. 

 

All Yogurts are NOT created Protein Equals !

The yogurts pictured here are well known name brand yogurts...  only one is considered ‘Bariatric-Friendly’.

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Lots of“Bariatric Newbies”  are confused about what yogurts are good for them after weight loss surgery. 

You essentially want to look for High Protein/ Low Carbs...  The lower the carb, the better for you. This will sometimes mean the taste will be a bit more sour the less sugar that’s in it.  Your taste buds will adjust and over time you won't even notice the difference.

Buying the ‘fruit at the bottom’ kind has an extreme amount of sugar (carbs) and preservatives in it - that’s a no no if you’re looking to have a successful weight loss journey. 

 

 

 

 

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Give different brands a try to see what brand(s) you like.  

Be open minded. 

If necessary, you can add a bit of zero calorie sweetener or a very small amount of fresh fruit. 

Get used to Yogurt and many other foods tasting different after WLS (weight loss surgery)

It’s part of your journey to a healthier, thinner you.

 

 

Keep Moving;-))  

Success is in your control.

Scale Drama...

What weight did the scale say?...  

Is that number Up or Down from yesterday? ...  

I've got to 'log in' my weight ! ...

What is my Current Weight?...

Yikes!! I missed weighing myself this morning?!!?

Scale Numbers might not create true Body Happiness and Self Esteem.

Scale Numbers might not create true Body Happiness and Self Esteem.

STOP IT...   JUST STOP THE SCALE DRAMA.

If you have had weight loss surgery, this is a constant conversation said at times out loud or to yourself.

My advice to you is this:    Get out of the habit of watching the number on the scale as a source of successful weight loss. 

This habit of focusing on the scale and "that" number is like an 'old friend' we bring with us from the days of being heavy.

Being overweight for 30+ years of my life...  I know the scale numbers meant sooo much.   To an Obese person The lower the scale number - it's the marker of success.   But it shouldn't be.

Let me tell you about some of the best advice I received about the weight loss journey...

About 3 months after surgery, I ran into a long distance friend.  We stopped on the busy NYC sidewalk and embraced cause it had been since 1999 in Miami since we laid eyes on each other and we started to talk like we had seen each other just yesterday.

We decided to stop in a cafe to sit and chat for a moment...  she looked at me and congratulated me on my recent weight loss.   I responded with "I think its not working - I'm not seeing the scale move anymore!!!"

My eyes showed fear and distrust in the process as I had stated how I had been weighing myself everyday, multiple times a day for the last 4-5 weeks still seeing the same number on the scale.

My friend stopped my train of thought and said these profound words to me:

"... Don't look at the number.  The number on the scale isn't going to make you truly happy.  It isn't You.   The shape of your body and how you FEEL in your skin will..."

My mind stopped reeling.  I hadn't thought of it that way.

It didn't dawn on me that this is my chance to Shape My Body into what I want...  and  I had this option all along.    To me, at that moment she was 'Glenda the Good Witch' telling me that I could've clicked my heels three times and left Oz and went home all along.

My friend continued to calm my nerves... 

"... Listen I know You know how to be Heavy and Sad.  Now You are learning how to be Slimmer and Happy.   Give Yourself time to adjust... to get the hang of it.  Be patient and kind to yourself."

We finished talking. I digested her advice like the cup of coffees we sipped on.  After we parted ways, I went home and removed the scale from my home - never to return. 

My life after ditching the scale has been a life free of body insecurities.  I don't fret because of the number on the scale... My day isn't ruined because I'm am up 2 pounds...    I now focus my interest on my body's shape and health.

I'm learning to put good, healthy foods inside of my newly rehabbed body temple.

I had always wished for a lean but womanly curved body.  I now strive for that goal.   No more scales...  No more agony.

Continue Focusing on how I look in my clothes...

Paying Attention to How I feel in my skin while naked... 

Being Grateful for Not having to take any more Medication for Obesity related illnesses  (Diabetes, Sleep Apnea, Crunchy Knees, etc...)

I Balance my life with eating smaller, healthier portions,  drinking lots of water,  and exercising daily...

Remember You are learning how to be Healthy and Happy while  "Shaping"  who you are.

 

Make your Weight Loss Journey a  Happy and Stress-Free  One  :-))

Bloated + Summer Weather = Misery

I can't stand being bloated or swollen during the summer warm weather months !!! 

Tightness felt in your clothing, in your skin... the perfuse sweating...  UGH :-O

I now use food for good instead of evil -  Just call me "Wonder Woman of Food" - LMAO !!

I make certain foods a standard part of my diet during the warm weather months to ensure that inflammation and bloating  is down...  and that I am bikini ready at all times.

Here are some of my favorite de-bloating and anti-inflammatory foods I keep in my kitchen at all times during the Spring/Summer season:

  • Cherries - Nature's natural pain reliever...  Some compare the relief of cherries to ibuprofen!
  • Salmon - The omega -3 fats suppress inflammation and boost creation of anti-inflammatory agents within the body.
  • Strawberries - The vacuum of the foods ... strawberries capture and sweep up harmful free radicals within the body allowing inflammation to go waaaay down.
  • Tomatoes - The lycopene in tomatoes has been known to aid in lowering cancer and cardiovascular risks as well as suppress other forms of inflammation .
  • Avocado - Contains monounsaturated fats and antioxidants... giving inflammation and boating a one two punch.. Try adding avocado on your hamburger instead of just the meat protein... Your body will love you for it :-))
  • Greens - Broccoli, Cauliflower, Cabbage, Kale, Mustard Greens, Watercress, Kohlrabi, etc ..   Most all greens help ease bloating and inflammation because they help to push the toxins out of your digestive tracts.. keeping your lower intestines and colon clean.
  • Mushrooms - Lowers inflammation and bloating AND improves your overall immune system!  That fungi is fabulous !!
  • Turmeric (spice) - Cook with this spice a few times a week and watch the bloating go bye-bye.  Its an overall good anti-inflammatory agent.

Healthy Foods can be a source of Healing.

"If you want to awaken all of humanity, then awaken all of yourself,   if you want to eliminate suffering in the world, then eliminate all that this dark and negative in yourself.  Truly the greatest gift you have to give is that of your own transformation..."        - Lao Tzu 

An A-Ha Moment...

Here lately I've been accused or advised that my newly found good health thru weight loss surgery is "just a phase"...  I'm feeling good about myself because of how much better people now treat me.  

The Truth Is.. I really don't like how some people treat me now.

Actually I despise how some people now treat me after weight loss surgery.   Most of the ones I don't like are the people who knew me when I was heavier and unhealthy.   They didn't give me the time of day back then - I was always treated differently (often experienced straight up meanness and it was done so with disregard).  Many used me to excel,  treated me like an outcast.     Now those same folk are calling my phone, wanting to go out, asking for advice, and attempting to include me in their lives...    

Well let me say to those persons "You can't fool me?  I See You.."      Humph.  :-/

I've learned that my transformation hasn't been about Becoming Someone New at all...

Its about revealing who I was scared to be all along.

I always admired certain women who had a 'quiet'  freedom... The woman who wears no bra because she can and looks phenomenal while doing it,  That girl who decides to feel comfortable in short-shorts even when her body isn't a size 0 or 2,   or the fabulous lady who is unapologetically social and has that 'glow' about her when she walks into a room ...

I've been her...   I am her...   She IS Me. 

Just there beneath the surface quietly waiting for me to discover her.   I look at her in her eyes thru my reflection in the mirror -  Yep, She's There.

Becoming... Gracefully,  Unapologetically,  Waiting for me to go and live 'that' life - Glowingly

 

Signed,

Quiet and Free in Harlem... and Beyond...   while Becoming

Taking my Sleeve On The Road !

It's Vacation Time of the Year...  The Newly Sleeved, Bypassed and Banded are terrified!  

There's no need to fret -  fake it til you make your Weight Loss Goals happen.    Act as if you have been eating healthy all your life.  Order your food with the confidence and affirmativeness needed to make the wise food choices for you.    

YOU GOT THIS !    

You can not live without going away from home for the rest of your life...  Make healthy eating a habit.  This way you can enjoy life with your new body and feel good while doing it.

You deserve it...   This is what all that hard work was for :-)  I mean really - I didn't go thru that Pre-Op Diet for nothing !!!  :-O 

Wear the two piece bikini,  Eat the Cobb Salad,   Go on a hike,   Swim in the ocean ...  

Do It All ! 

Dont let eating become a fear - it can still be enjoyable...  and healthy!  ;-)) 

Freedom

With the summer season approaching...      days are getting warmer and less clothing is required.  I'm feeling more and more like a caterpillar that has transitioned into their final phase...

I AM NOW A BUTTERFLY!

I plan to fully celebrate my Womanliness to the fullest.  

I no longer dread the summer and some of its former heart breaks...   for me it used to be bathing suits,   shorts,   the perfuse sweating,   wearing double bras,   being overheated constantly, excessively bloated, ...      UGH >_<

"Femininity...  is the Ultimate form of Sophistication."     -Unknown

Being a woman in this  'New' body  I've created,  feels like the utmost height of Divinity, Spirituality,   Radiance,  Gentleness,  and Creativity  all rolled into one!!!

For the first time in my life -->  My inside and outside match.  I feel Normal.  I feel the most like Me.

22 months after  Vertical Sleeve Gastrectomy - weight loss surgery

22 months after  Vertical Sleeve Gastrectomy - weight loss surgery

Weight Loss = Acceptance of Love

My weight loss is teaching me to be vulnerable…  to Accept Love.

Not just self love, like everyone expects, but actual kindness and the human condition styled love.

 

Fat kept me walled into my self. 

Every fat cell a brick - the barrier between me and the outsiders.

Outsiders were expected to hurt me because I was fat.

Fat meant Safety and Security.

 

Losing the Castle and Moat (that’s what I called my Fat), meant I was out there - unsecured, unprotected… Opened !  

YIKES !

What do I do?   I can’t eat it away…  I can’t stay in and hide…   The anxiety swelled to an all time high in a matter of 6-7 months.

I was about 80 pounds lighter and down 10 dress sizes.

I learned to Embrace it.

I now Love it.

Unapologetically Accept it.

 

So now I work everyday to be Okay with a person’s compliment.  

Not to second guess if they are really being genuine.

 

I accept a man’s chivalry...   This is a huge one for me.  

I had always felt the need to play tough… ‘ I can do it myself..’ ‘I don’t need you’… So that way I didn’t get my feelings hurt - Keep them at a distance.

I really didn’t know I needed to be taken care of sometimes.

 

I embrace and love the fitting room at clothing stores - I know silly right?!?

It’s the feeling I embrace now.  

No more dread.  No more drama.  No more avoidance. 

I try the outfit on…     If it fits - Okay.. If it doesn’t that’s Okay Too.     No Tears. It is what it is.   Move on to something else better.

I now have options.

Acceptance of all kinds begin to happen when we Learn to Let Go.    :-)

BINGE EATING ... Why I did it ?

Let me set the record straight - I don’t currently binge eat but I did for many, many years.

It’s a dysfunctional and highly negative way to live.

I ate to pacify the pain and loneliness I felt.  I suffered with the feeling of a hole in my spirit since I was as young as 12 or 13 years old.

My life was difficult at that time and got more stressful as the years went on.

No one ever taught me how to eat or what to eat… and when to eat.

 

Binge Eating was my thing - a way for me to have control over an environment where I thought I had no voice.

Everyone around me was making decisions for me and I had no way of vocalizing what I needed.

That lack of control led me down a path of being unkind to myself.

 

At night is when I felt most alone.  

I was left with my thoughts and would decide that it was easier to eat than to deal with the enormity of the issues I was faced with.

The food was a loving, kind friend that always had a warm hug and wasn’t judgmental.

 

One night, after having eaten an entire Entemanns Pound Cake because I had an extremely bad day,  I decided to change. 

I knew I had become borderline diabetic, cartilage in my knees were failing, I had been diagnosed with sleep apnea, and I was constantly riddled with tumors of the breast due to increased estrogen.  

I got diagnosed with breast cancer twice.

A voice inside told me … Break it down, then Rebuild.

Change Everything.

 

I then vowed I would go on a journey of myself…  setting up purpose-filled intentions to fix what isn’t working.

I would become who I always wanted to be and do even more than I dreamed of doing.

 

First I began Food Addiction therapy with a Psychologist.

Talking to someone helps so much. 

Identifying what is wrong.

Being validated on fixing what you see as wrong is a wonderful thing.  

 

Next I started to change habits…  I woke up everyday Grateful for all the simplest but essential body parts that allow me to carry my wondrous body around everyday…  I thanked my legs, my back, my knees, my hands, my stomach, etc.. etc..

I became almost tearful when I would have ‘Gratitude Time’ in the morning.  

Just realizing what damage and negativity I had sent my miraculous body through.

I didn’t appreciate it.   I didn’t appreciate myself !

 

I forgave ME.  I forgave myself for not knowing any better.

I vowed to be happy with all the greatness my body has to offer… and the healing foods I would feed it from now on.

 

I now eat consciously and purposefully.

Putting good foods inside of the vessel that has carried me for 48 years - despite my once ungrateful attitudes and behaviors towards it.

My daughter often catches me standing at the window or walking past a park or simply looking at the sky with my hand on my chest with eyes closed…

She asks“What’s wrong, Mom ?

I say to her“ Nothing… Not a thing.”  I smile at her and tell her“... That IS what is wonderful - The nothing.”

:-))

Happiness IS Holding You Back From Success

I had an A HA thought this morning while sipping my coffee...

I have had quite a few bariatric 'friend' folk confide in me about not being able to lose weight and maintain the weight loss despite eating well and exercising regularly...

It made me start thinking of all types of reasons... but one reason stood out ------------------->       

ARE YOU AFRAID OF BEING HAPPY ?    

With  "Weight Loss Happiness"  comes with lots of expectations and fears.

Expectations...  of meeting criteria for skin removal,  getting to your ideal weight goal,  etc...     

Fears...   of maintaining a healthy diet, keeping up with social relationships, being active again...  

YOU and YOU alone are now responsible for the changes in your weight.

NO MORE EXCUSES...            No more blaming your parents, spouse, your kid, work, time, etc.. There's only YOU.

This is scary - knowing that it all falls on you.   After surgery you discover,  You alone are in the process of regaining Control.

Tell yourself - YOU CAN DO THIS!    Add little motivational notes to certain places in your environment :     in your wallet,  on your mirror,   engravings on a bracelet...

OR 

Make a  'Date' with yourself.  Self Care Moments are necessary.     Try making 5 to 15 minute 'Mini Dates' everyday where you are alone to process thoughts,  write in a journal,  listening to music, or just be.     Sometimes people don't have everyday --- so have a self care day once a week or twice a month.   Plan an Appointment at a local spa,  Purchase an Affordable gift for yourself,  Take yourself out to lunch or coffee... Taking time to enjoy yourself - By yourself.

Your Emotional Health is directly connected to your Physical Health.    You are a Whole Person.   Take Care of THE TOTALITY OF YOU.

Happy Losing   :-))  

"... every small choice throughout the day makes for big changes later..."

Oh How I LOOOOVVVEEEE STARBUCKS !

One of my worries after Bariatric surgery was  "Can I still have some of my favorites?...  Do I have to eliminate everything I love to grab n' go ?"    

It's intimidating and unsettling for anyone who is considering any type of gastric surgery.  

Fear not future Protein Wranglers !

I am definitely on a quest to find low carb/ low calorie replacements for all the favorites we used to love to eat...   Remember everything in moderation though.   So I have found some delicious alternatives at Starbucks that won't wreck your food lifestyle.

Starbucks Drinks - All UNDER 100 calories

Espresso Light Frappuccino Blended Coffee:    If you're watching your cals, you don't have to give up Frappes. This option is made with nonfat milk and only has 80 calories and 16 grams of sugar.

Evolution Fresh Sweet Greens and Lemon:    For the juicers out there, this option has 100 calories and 19 grams of sugar.

Iced Coffee:   If you take your iced coffee unsweetened, it has fewer than 5 calories and 0 grams of sugar. If you request "lightly sweetened" over ice, you still only clock in at about 60 calories and 15 grams of sugar.

Iced Caffè Americano:   This one sounds super fancy, but it's just espresso shots topped with water, which produces a layer of crema. Served over ice, it's 10 calories and 0 grams of sugar.

Iced Skinny Mocha:    A light spin on mochas. This one is made with skinny mocha sauce, espresso and non-fat milk which adds up to a slim 90 calories and 7 grams of sugar.

Starbucks Doubleshot on Ice:     This one's got chilled espresso mixed with 2 percent milk, lightly sweetened, and it has 70 calories and 11 grams of sugar.

Teavana Shaken Iced Tea:    These lightly sweetened teas come in Passion Tango, black and green, and they have 60 calories and 15 grams of sugar.

Teavana Shaken Sweet Tea:    This black tea is sweetened with cane sugar, and it has 80 calories and 19 grams of sugar.

Starbucks Refreshers:     These drinks are made in-store with real fruit juice and green coffee extract.    The Berry Hibiscus has 60 calories, 12 grams of sugar.    Cool Lime has 45 calories and 11 grams of sugar.   Strawberry Acai has 80 calories and 16 grams of sugar.  

Cold Brew Coffee:      Starbucks's cold brew has about 5 calories and 0 grams of sugar. Even if you add a splash of 2 percent milk, you're still at about 25 calories and 2 grams of sugar

Protein Bistro Box:  Includes one hard boiled egg,  peanut butter,  grapes,  sliced apples,  cheese, and a delicious half slice of grain bread.

So go out with friends, family, that special someone, or sit alone ... You can enjoy the Starbucks atmosphere too!

#StarbucksLife

#StarbucksLover

Roadblocks To Success...

" I HAVE HAD MY SURGERY MONTHS AGO...  WHY AM I NOT LOSING WEIGHT ??"

This is a question I get asked a lot, especially when a fellow 'Protein Wrangler'  (those who have had bariatric surgery)  has seen my Before & After photos.

 

Try reviewing some of these issues/ tips:

  • Are you Eating Enough Calories?     Sometimes after surgery, you still aren't getting hungry - that's totally understandable... I didn't either.  I had to actually set my watch timer to make myself eat.    This lack of hunger sometimes happens because there was an extreme decrease or elimination of  'Ghrelin' (hunger hormone) when the gastric surgery was performed.

 

  • Do you  "Plan" your meals?      Taking a break from 'Take Out' will help you begin to shed the extra pounds you don't want.   Buy the groceries, Home Cook, and Fix your Tupperware for the week.  Doing this you will see and know exactly what you are consuming daily.

 

  • Are you Eating Too many Slider Foods?       You know the those easy tasty treats... cracker snacks, popcorn, cheese snacks/crackers, tortilla chips with salsa, potato chips, sugar-free cookies, cakes, and candy.  They are easy traps to snack on - try instead some yogurt, cottage cheese, or tuna with raw veggies.  

 

  • Has your Exercise Routine Increased greatly?      Exercising increases the energy you burn and will require you to consume more... So if you are not eating enough calories to sustain the output, you will see your metabolism not respond to the exercise.

The biggest lesson I've learned during this Weight Loss Journey is Balance IS Key.  Eating Well goes hand in hand with Proper Exercise along with an equal amount of Fun is Okay too!    

Life is meant to be lived - Find YOUR Balance.

Have a Happy Weight Loss Journey :-))

 

 

Have you "Got That Bag" ?

"How you shoppin' ?" ... in my Wendy Williams voice.

Very Well.. I must say !    

My latest trip for the "Life Giving nutrient" called Food was to one of my all time favorite stores - TRADER JOES !   In New York City, this store is infamous... it almost seems as if every New Yorker has at least one or two items that are their favorite or a staple in their home from this store.  

Take A Look... My Protein Wranglers... This is what I shopped for this time !

Beware the "Honeymoon Phase" Zone !

"Bariatric Honeymoon Phase" :  This is the time period for Bariatric patients where the weight seems to just fall off and you could cough and lose 3 lbs !   Lots of times, the eating very little and not feeling the hunger in the beginning after surgery can be a jubilant experience !

Then it happens...  about 12 to 16 months after weight loss surgery - you gain a pound... or three!

WTF ?!?!   Your mind starts to spin out of control... What did I eat yesterday?   Did I 'poop' today? OMG... Have I stretched my pouch too far ?     Damn ... I knew I shouldn't have gone out drinking with the girls two weeks ago ?!?!

Take a breath.    Sigh.    Inhale and Exhale.     You are okay and It is okay.    It happens.  It happened to me too.   All of sudden, I was a fantastic 161 lbs and BOOM...  A mere 15 months out from surgery, I stepped on the scale at the gym one Saturday morning and there it was 165 lbs !  Why ? I almost cried standing in my local gym after an intense regular workout.  I couldn't understand what was happening.   

For some people,  4 lbs is nothing.  However for a bariatric patient, it is a daunting and often one of the scariest things to experience - WEIGHT GAIN

I had to reevaluate what my lifestyle behaviors were.  

  • Am I eating and drinking together?  
  • Maybe I slipped up one too many times with breads, sweets, and other starchy carbs?  
  • Am I logging ALL the foods I eat?  
  • Drinking enough Water?
  • Exercising or Moving enough ?

So I went back to basics for an entire 10 days.  Only consuming High Protein and very little Carbs all the while I made sure to move and exercise daily.  No weighing myself for ten whole days -  (GULP.....  almost died!)    But after diligence and hard work - It paid off !  I'm back to my comfortable 161 lbs. and feeling elated that I now have the tools to regain control.

My Current Weight:  Comfortable Where I am...

My Current Weight:  Comfortable Where I am...

How much can I lose after Bariatric Surgery?

 That's the million dollar question...  right ?!?

Everyone wants to know what they can expect,  especially if they getting ready to going thru some hard times... 

This is totally understandable.

 

Click on this link and find out How much Weight you could possibly lose after Bariatric Surgery: 

http://www.obesitycoverage.com/weight-loss-surgeries/gastric-bypass/how-much-can-i-expect-to-lose

Need Constipation Help ???

Add these high fiber foods to your daily diet to help alleviate stomach issues:

  • Popcorn:   High in Fiber 
  • Almonds:   Eat in small amounts; High in Fiber 
  • Lentils:   High in Fiber 
  • Nuts:    Eat in small amounts; High in Fiber 
  • Beans:   Contains lots of resistance starches that are great for the large intestines
  • Whole Grain Bread:   High in Complex Carbs;  High in Fiber;  Low in Fat 
  • Oatmeal:   Lots of Soluble & Insoluble Fiber; Absorbs water - aiding in digestion
  • Pears:    High in water and High in Fiber
  • Raspberries
  • Prunes:  Apricots, Figs, Dates, Raisins, etc. - all contain Sorbitol, a natural laxative
  • Watermelon:    92% of this fruit is water; aids in flushing out toxins thru urine
  • Oranges:    Eat actual oranges (not orange juice) - oranges contain naringenin natural laxative to help ease constipation
  • Kiwi:    High in Fiber; Low in sugar - Doesn’t bloat the tummy.
  • Spinach:   High in Magnesium 
  • Broccoli:  Low in calories; High in fiber
  • Potato Salad:   Cold/Cooled Potatoes are High in Fiber;  Resistant starch helps with bacteria in large intestine
  • Yogurt:   Good bacteria or Probiotics for the digestive system
  • Coffee:   stimulates muscle contractions in the colon
Fiber Rich Foods... are excellent for battling constipation !

Fiber Rich Foods... are excellent for battling constipation !