Managing Easter Chocolate Temptations



Managing Easter Chocolate Temptations, cravings and consumption of Easter eggs after weight loss surgery can be a challenge, but with the right approach, you can enjoy the holiday without derailing your weight loss progress.


In this blog post, we’ll explore some tips for managing chocolate cravings and enjoying Easter eggs after weight loss surgery.



Plan Ahead

Before Easter arrives, plan ahead for how you’ll manage your chocolate cravings and consumption of Easter eggs. Consider setting goals for how much chocolate you want to consume and plan your meals and snacks accordingly. You may want to consult with your weight loss surgeon or dietitian to develop a plan that’s right for you.

Choose Small Portions

When it comes to Easter eggs and other chocolate treats, portion control is key. Instead of indulging in a large Easter egg or box of chocolates, choose small portions that fit within your daily calorie and protein goals. For example, you could enjoy a small Easter egg after a high protein meal or split a larger Easter egg with a friend or family member.

Opt for Dark Chocolate

If you’re going to indulge in chocolate, opt for dark chocolate over milk chocolate. Dark chocolate contains less sugar and more cocoa solids, which can provide health benefits such as reducing inflammation and improving heart health. Just be sure to choose dark chocolate that’s at least 70% cocoa solids to maximize the health benefits.

Don’t Forget Protein

After weight loss surgery, getting enough protein is crucial for maintaining muscle mass and supporting weight loss. When you’re indulging in Easter eggs or other treats, don’t forget to include protein-rich foods in your meals and snacks. Good sources of protein include lean meats, fish, eggs, Greek yogurt, and protein shakes.

Practice Mindful Eating

Mindful eating is a technique that involves paying attention to your hunger and fullness cues and savouring the taste and texture of your food. When you’re indulging in Easter eggs, try to practice mindful eating by taking small bites, chewing slowly, and focusing on the flavours and textures of the chocolate. This can help you feel more satisfied with smaller portions and reduce the risk of overeating.

Find Alternative Easter Activities

Finally, consider finding alternative Easter activities that don’t revolve around chocolate and sweets. You could plan an Easter egg hunt with non-food prizes or organize a family game night or movie marathon. By focusing on activities that don’t involve food, you can reduce the temptation to indulge in Easter treats.


In conclusion, managing chocolate cravings and consumption of Easter eggs after weight loss surgery can be a challenge, but with the right approach, you can enjoy the holiday without derailing your weight loss progress.  To find out how we can help you manage your chocolate cravings go to our website


Remember to plan ahead, choose small portions, opt for dark chocolate, don’t forget protein, practice mindful eating, and find alternative Easter activities. Happy Easter!


Stay Savvy



8 Things I Wish My Surgeon told me Before having Bariatric Weight Loss Surgery

8 Things I Wish my Surgeon told me before having Bariatric Weight Loss Surgery


Contemplating Bariatric Weight Loss Surgery?   I have listed the most common “8 things I wish my surgeon told me before having Bariatric Weight Loss Surgery” .

Bariatric weight loss surgery is a major life decision which requires a lifelong commitment to healthy eating. Realistic expectations about the outcome of surgery is critical.  Addressing emotional and psychological issues is paramount before and after surgery.  Everyone’s journey is different.  Be well-informed about the procedure before deciding to have surgery.


Discuss these issues with your surgeon and associated health professionals.  Knowledge and awareness will alleviate many problems that can and may occur after weight loss surgery.

  1. The recovery process can be longer and more difficult than expected:  Be prepared for the physical and emotional challenges of the recovery process after surgery, such as pain, fatigue. Gas pain can be a particular issue for some patients.

                  1. The potential for complications: While bariatric surgery is generally safe, there is a risk of complications such as infection, bleeding, and blood clots. It’s important to be aware of the potential risks before you undergo surgery and discuss this with your surgeon.


                  1. Long-term commitment: Many people do not fully understand the long-term commitment required after bariatric surgery, including regular follow-up appointments, adhering to a specific diet, and making lifestyle changes


      1. The possibility of weight regain: Some people may regain some of the weight they lost after surgery, and it’s important for to be aware that surgery is not a magic solution and that it requires a lifelong commitment to healthy eating and regular physical activity


  1. Difficulty with certain foods: Some foods such as dry or tough foods, may cause mild to severe difficulty with eating after surgery.  Foods that you normally found easy to eat may create new food restrictions and limitations.


  1. Nutritional deficiencies: Some people may not be fully aware of the potential for nutritional deficiencies after surgery, and may not understand the importance of taking supplements and monitoring nutrient intake


  1. The importance of lifestyle changes: Surgery is only a tool and it’s important for people to understand that they need to make permanent lifestyle changes such as regular physical activity, stress management, sleep, and healthy eating habits, in addition to tracking food intake and weight loss.


  1. Emotional and psychological challenges: Many people are not aware of the emotional and psychological challenges that can occur after surgery, such as body dysmorphia or dissatisfaction with one’s appearance.


It’s important to note that with this knowledge it did not deter any of my clients from having their weight loss surgery.  Prepared for any issue that may have arisen,   their process of mindset and lifestyle transformation to a slimmer and healthier body began with me prior to surgery.


If you have any queries or would like to know how we can help you on this amazing life changing journey, please contact us or book a free strategy call via our website


Stay Savvy



Beware the Feeders and Food Pushers at Christmas

Feeders and Food Pushers at Christmas  

The Weight Loss Saboteurs

Beware the Feeders and Food Pushers at Christmas.  Are you one who dreads Christmas because of social functions and Christmas day Lunches & Dinner?  All that wonderful food.  Lovingly cooked hams, turkeys, beef, chicken.  Vegetables of all sorts and salads that would rival any royal banquet.  Those enticing desserts and chocolates.  The obligatory alcohol.


If you struggle with ongoing weight issues or have had weight loss surgery, the dread of Christmas cheer will start early December and continue most likely until New Year’s Eve.   You tell yourself next year will be different, I will be prepared but it becomes a cycle repeated year in year out always with the promise of change next time.



Part of breaking this cycle is being aware and mindful of a few things which are particularly prevalent around the festive season.

Watch out for the Feeders.  You know the ones.  They want you to pile your plate up high with everything in sight and if you don’t do it, they will do it for you. A Mt Everest of food. It’s like a competition to see who can stuff down the most food but there is no prize at the end just a feeling of bloating and nausea with a commitment that you won’t be doing that again.

Feeders come in all shapes and sizes from all ethnicities.  They are constantly walking around with plates and tongs dumping morsels onto your plate reassuring you there is more than enough for a second helping.

Then there are the Feeders that guilt you into eating even when you don’t want to or don’t like what is on offer.  They have spent all week cooking and preparing for this wonderful day just so you can share in their legendary gourmet offerings.  Don’t even think about refusing their food for you will offend them on a scale of epic proportion.


As you are being coerced into stuffing yourself, I want you to be aware and take note of what size the host feeder is and how much they eat themselves.  My experience with a lot of observant research shows that generally the host feeder is slim or slim-ish.  Other information of note is that rarely will you see these Feeders each much themselves.  Their sole purpose is to feed everyone else which becomes merely an exercise in making themselves feel emotionally fulfilled.

To survive these Pushers of Food and not sabotage your weight loss, here are a couple of tips that work.

  • Put a little of each food item on your plate. You will find if you do this the host Feeder will most often leave you alone.
  • Eat slowly, chewing your food thoroughly and savouring the taste, really enjoy every mouthful you eat.
  • Stop eating when you get that initial feeling of satiety. Remember its ok to leave food on your plate and not eat it!
  • I know someone who takes a “doggy bag/container” with them, so they take home what is left on their plate to eat at the next meal or next day. If you have real issues with wasting food, then this is a good option.
  • Communicate you have had enough to eat and that you are satisfied. If this is met with resistance from the Feeder you need to be firm in your stance.

Eat and be merry.  Enjoy yourself.  Enjoy your food, really enjoy it.  Its one day, one meal and it doesn’t need to be the catalyst for fear or weight loss sabotage that it may have been in the past.


Merry Christmas and a successful  2023


Fat Shaming Never Motivates

Fat Shaming never motivates.  It can cut through your heart like a double-edged knife.  Generally perpetrated by those closest to us such as parents, friends, and colleagues.  Dare I say it, also perpetrated by many in the medical profession.


Unfortunately, we can also be responsible for fat shaming ourselves, oftentimes through humour as a way of coping.  Better we shame ourselves than have others get their kicks by putting us down.

Let’s face it, the media in all its forms reinforces our shame by incessantly publishing those airbrushed images of fabulous 40-, 50- & 60-year-old celebrities in their bikinis on our social media and news feeds.  Setting up unrealistic societal and self-expectations of what we think our body should look like. The reality of these air-brushed images, however, merely purports to showcase the talent of the air-brusher.

There are those who would propose that fat shaming can be well intended.  You know, as a well-intended way to motivate you to lose weight. A reverse psychology tactical form of criticism if you will.  Seems to me this approach has been totally and utterly ineffective.

Fat Shaming is linked to eating disorders such as bingeing and emotional eating, low self esteem and depressive symptoms.  It is often not called out for fear of the further embarrassment and shame caused to the recipient.  Easier to just shut up and take it on the chin.  Meanwhile we slip further into the never-ending abyss of shame and the weight loss emotional rollercoaster.

It’s important to create an emotional care plan for yourself to cope with an episode of fat shaming.  This is where you may need the help of a professional versed in strategies you can implement with confidence and strength.  Changing your own negative self-talk and self-belief can take conscious work and practise.

When you can accept your body with confidence and a strong self-esteem regardless of size, the Fat Shamers lose their power to hurt and humiliate you.

It takes courage and grit to accept your vulnerability about your body  so it’s important to surround yourself with people who can support and  love you. Paramount importance is to begin to love and advocate for yourself.


You are deserving of respect and dignity regardless of your shape or size.  If you find yourself needing help in this area please reach out to us, we are here for you.

Stay Savvy


Eating Out After Bariatric Weight Loss Surgery


Eating Out After Bariatric Weight Loss Surgery


Are you fearful of eating out after bariatric weight loss surgery?  You are not alone.  The thought of It can fill you with anxiety and dread. The good news is that with a few new strategies you can eat out and do it with confidence.  Whether you are attending a social function such as a wedding or going to a restaurant, you can master the art of eating out and enjoy the experience.

Helpful Tips for Eating Out after WLS


  1. With so many people having special dietary requirements, social functions are much easier to attend after bariatric weight loss surgery. You can now use this option to stay on track without feeling different.
  2. Several days prior to the attending a Restaurant, I always view the menu online. This allows you to plan your meal ahead of time so you can order with confidence.  Sometimes there may be nothing suitable, in this case I would generally ask if we could move the venue, or I would eat at home before hand and arrive a little later for coffee and maybe a little dessert.
  3. Some functions will offer only finger foods. I find that if you always have a plate in your hand with a couple of nibblies on it then people don’t keep pressuring you to eat more. It works!
  4. Remember to hydrate at least 30 minutes before your meal to avoid any confusion between thirst and hunger
  5. Eat slowly, chew your food, really saviour the flavour of what you are eating, enjoy every mouthful. There is no rush to finish your meal.
  6. Stop eating when you feel that first sign of satiety. It takes 20 minutes for your brain to get the message from your stomach that you have had enough to eat.
  7. Enjoy the company you are with. Talking and interacting will help slow down your eating process.
  8. If there is food left on your plate, ask the waiter for a take-out container, and take it home for later.
  9. Avoid Alcohol. Apart from the hidden calories, alcohol is metabolised differently after bariatric weight loss surgery.  You can get quite tipsy very quickly and lose control of your eating and alcohol consumption.

Planning prior to your social engagement

will diminish stress and worry of eating out allowing you to enjoy a normal social life after weight loss surgery.  You just won’t eat as much as you used to and you will be surprised how easy it is to maintain a social life after weight loss surgery.


Bon Appetit!




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