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Reinventing the Holiday Food - What to do with the leftovers? Replay from 2022!
So, Christmas and our big family gatherings might be done and dusted for another year. So, what do you do with the leftovers?
In this episode we will discuss some ideas on transforming those leftovers into new dishes you’d actually enjoy.
This episode is short and sweet, providing you with recipes to reinvent the holiday leftovers. Have a look at some of the recipes I have collated in a complimentary recipe book that you could use as inspiration.
Click the link here to access it: Holiday Inspired Bariatric Recipe Book
Enjoy the last weeks of the holidays.
Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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Christmas and several religious holidays at this time of year are about food, drink, celebration and enjoying each others company. It is also a tricky time for many where you might previously have some altercations, trauma or unique challenges with family events.
Today I will go through how to eat confidently on Christmas day by focusing on simple strategies to go into the big day with a better mindset and balanced approach to eating.Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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For the final episode of 2024, I tackle the challenges of navigating holiday stress after bariatric surgery without turning to food.
You’ll learn practical, non-food coping strategies to stay calm and focused, tips for setting boundaries to protect your energy and progress. My goal for you is to enjoy the holiday season without overwhelm. Learn to say “no” without guilt, creating new traditions, or finding joy in non-food holiday activities, this episode will help you embrace the season with confidence and peace of mind.
The podcast will be back in 2025 - mid to late January. Thank you for listening this year, I look forward to seeing you next year.
Download Navigating Difficult Conversations after WLS Script HereHelpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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Are you feeling stuck with weight regain or a stubborn plateau after bariatric surgery?
In this episode, I dive into four essential areas to focus on that have nothing to do with the number on the scale. By shifting your attention to these critical aspects, you’ll not only regain confidence but also set the foundation for long-term success in your journey.
Tune in for actionable tips, real-life insights, and a fresh perspective to help you move forward—because there’s so much more to your progress than the scale can show.Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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Are you tired of restrictive diets and wondering how to enjoy food again post-surgery? Today, I guide you through practical steps to make 'all foods fit' while keeping your nutrition on track.
We’ll explore what it means to live in the 'grey area,' so you can confidently handle events, gatherings, and everyday meals without feeling restricted or guilty. Listen to learn tools for long-term success, a balanced mindset, and a healthier relationship with food.Ready to take your journey further? Check out my self-paced course linked in the show notes, where I dive deeper into nutrition, meal planning, and label reading essentials. It’s your step-by-step guide to a lifestyle you’ll love—one that works with your surgery, not against it!
Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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In this episode, I dive into the question - Is bariatric surgery a scam?
Many people that have had negative experiences or friends/family of those people may have this view.
Today I hope to debunk that bariatric surgery is not a scam and the common reasons why people may think so. I also go through how to maximise the surgery results, by ensuring you work with the surgery and not let the surgery to the work for you.Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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Are you stuck in a frustrating weight loss plateau after bariatric surgery? You’re not alone! In this episode, we dive deep into why post-surgery weight stalls happen and, more importantly, how to break through them. From metabolic adaptation to portion creep, emotional eating, and exercise stagnation, we’ll explore the key reasons your progress has slowed.
But don’t worry—we’ve got solutions! I’ll share practical, step-by-step strategies to help you move through the plateau. Whether you’ve hit a plateau recently or have been stuck for a while, this episode will give you the tools and motivation to kickstart your progress again.
Plus, I’ll introduce my 1:1 online coaching program, which offers personalised support to help you reverse weight regain and get back on track for long-term success. Don’t miss this chance to take control of your journey and move forward with confidence!
Tune in now to learn how to break through the barriers and start seeing results again.
Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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In this episode of Reverse the Post-Op Regain, we explore the common struggle of low energy and lack of motivation you may face after weight loss surgery.
If you're feeling tired, drained, or unmotivated, tune in as Suraya discusses the reasons behind post-surgery fatigue, from nutritional deficiencies to emotional stress.
You'll also learn practical tips to boost your energy levels through better nutrition, low-impact exercises, and mindset shifts. Whether you’re struggling to find motivation or just need a bit of extra energy, this episode will equip you with actionable strategies to feel your best and stay on track with your post-op journey.Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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Technology plays a significant role in post-bariatric surgery care, helping patients manage their health and maintain weight loss more effectively. I discuss how you can use technology to advance your progress after weight loss surgery, but also balanced it by discussing potential pitfalls.
Tune in to see if you can use technology to support your journey today.Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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In today's episode I go through the difference between an active weight loss phase (first 18-24 months post-bariatric surgery) and the maintainance phase (all the time after that!).
Bariatric surgery is no diet. It's no quick fix. Remember the habits and behaviours you're building in the first 12 months are what will carry you through successfully in the months and years to follow.
Work really hard on instilling these behaviours as habits and you'll notice the weight lost remains off long-term.Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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This episode is practical. Are you struggling to find high protein snacks after the surgery? Do you find the supermarket overwhelming?
In this episode, I go through how to pick a better protein bar, what to look out for, brands to look at (not sponsored) and whole food alternatives. It is all well and good to have protein bars, but consider the overall value of the food as well. I balance this by highlighting protein bars that are manufactured but then also whole food options that provide similar protein amounts and more micronutrients.
You'll want a notepad for this one or your shopping list!Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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Today we are embracing the warmer weather here in Queensland and taking the opportunity to pause, reflect and adjust our lifestyle and diet after bariatric surgery.
Take some time today to reflect on your current habits, assess what you want to keep and what you want to let go to reach your goals for the rest of 2024!Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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In this episode, we explore a topic that many bariatric patients face but few talk about—regret after surgery.
If you’re struggling with second thoughts or feeling overwhelmed by the changes, this episode is for you.
I explore where these feelings of regret come from, how to reframe your perspective, and practical strategies to help you cope.
If any topic has raised concerns for you, please don't sit in silence. Reach out to a professional that can help you navigate this life change positively.Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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Today we’re diving into a topic that resonates with many of us on this journey—navigating the discomfort of changing eating behaviours after bariatric surgery. Whether you’re freshly post-op or years into your new life, the adjustments we make to our eating habits can be both physically and emotionally challenging.
In this episode of Reverse the Post-Op Regain, we explore the challenges and discomfort that come with changing eating behaviours after bariatric surgery.
From understanding the physical and emotional adjustments your body undergoes, to tackling common issues like portion control and emotional eating, this episode offers practical strategies to help you navigate this new phase of your journey.Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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Today we’re diving into a topic that affects many women who have undergone bariatric surgery—menopause and the potential for weight regain.
Menopause is a natural phase of life that every woman will experience, usually between the ages of 45 and 55, though it can happen earlier or later. It marks the end of menstruation and is characterized by a significant drop in estrogen and other hormones. This hormonal shift can lead to a range of symptoms like hot flashes, mood swings, and sleep disturbances. But for many women, one of the most frustrating aspects of menopause is weight gain, particularly around the abdomen.
I go through several strategies to help manage this phase of life effectively. Remember, this is a journey, and it’s okay to ask for help along the way. Menopause is a significant transition, but with the right tools and support, you can continue to thrive.
If you have any questions or topics you’d like us to cover in future episodes, feel free to reach out to us on social media or through our website. Don’t forget to subscribe, rate, and review our podcast—it helps us reach more listeners like you.Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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This episode is a great reflective exercise to help you think about the way you have been living and operating from a food and lifestyle perspective, and identify what could be the causes of any weight stall or weight regain you might have had after bariatric surgery.
Transfer Addiction after Weight Loss SurgeryLet’s Take Action: Four Practical Strategies to Stop Weight RegainSelf Sabotage after Weight Loss SurgeryHave I stretched my stomach after Weight Loss Surgery?Can sleep help reverse weight regain after bariatric surgery?
Weight regain is common - around 30% of bariatric patients experince it. However, how you choose to react to it, is the key here. You can bury your head in the sand, but ultimately, you're hurting yourself and might affect your results post-op.
Listen on to this podcast with a notepad for actionable steps on what and how to reflect on your current lifestyle to spot the gaps on why you might be struggling with your diet today.
Episodes that are relevant to listen back to (that were referenced):Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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Intuitive eating is a straightforward concept. It involves making peace with all types of food, unlike traditional diets that restrict or ban certain items. Instead of categorizing food as “good” or “bad,” intuitive eating encourages you to listen to your body and eat what feels right for you.
You might think this means eating whatever you want whenever you want, but that’s not the case. Experts explain that intuitive eating involves tapping into your body’s natural signals to determine when you’re hungry or satisfied.
By practicing intuitive eating, you also let go of the idea that you need to lose or gain weight to achieve a specific appearance. The focus shifts to choosing foods that support your overall physical and mental well-being.
It can be difficult to incorporate after bariatric surgery but by trying and taking a gentle approach you can learn what foods suit you and minimise foods that don't make you feel good. I go through how you can use it after the surgery and practical considerations to implement.Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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Bariatric Surgery is challenging - it's a time of growth. You may find yourself being challenged with the 'norms' you have always known and found it hard to change those old habits that you used to lean on to manage emotions or stress.
In today's episode, I am going through four mindset shifts you can make to help make the overall surgery process easier and save yourself heartache as you know you're not alone in the emotional growth post-op. If you are struggling further, please consider seeing a psychologist to help expand on this more in your own world. I hope you take away some nuggets of wisdom and remember, there is no destination after bariatric surgery - it's a journey of growth and discovery.Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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Bariatric surgery is no easy feat. It's a complete lifestyle change that challenges you to live the best version of yourself. Today I go through how to live well after bariatric or metabolic surgery by focusing on 'pillars' or the aspects of health we should focus on. You'll find that changing your mindset and implementing a plan to help you reach these targets, will ultimately make your life easier.
Fibre: The Forgotten Superhero after Weight Loss SurgeryAre you overcomplicating nutrition after weight loss surgery?Using the Bariatric Plate Method to Balance Meals after WLSStrategies to Increase Fluid Intake after WLSA Simple Approach to Long Term Success - The Bariatric Portion PlateSimplify your Meal Planning After Bariatric Surgery (or in General)
To extend this episode by incorporating practical aspects, listen to these episodes:Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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Travelling with bariatric surgery need not be difficult. It may be different to the times that you travelled overseas in the past as you didn’t have any specific nutrition requirements.
After the surgery, it is important to remember that you need enough protein, water and take your supplements.
In this episode, I go through what you need to understand about travelling post-op.Helpful Info:
Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: [email protected] Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with RecipesDISCLAIMER
The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.
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