Hope is defined as that which is desired is also possible. 

Hope is a rope, tie a weight on the end, and it becomes an anchor. 

Hope is the seed, that makes things grow. 

Hope is the possibility that brings new beginnings. 

Hope contains the power that brings possibility to life.

My "One Word" this year is It is a picture of certainty or hope. It is the word "plumbline".  A plumbline is described as a rope with a weight on the end. The word "hope" in the original language of scripture is a cord or rope, or an anchor. 

A plumbline is also a building tool that measures uprightness, and assures certainty. It not only makes sure that what is being built is straight, but it also assures that the thing being built is an exact copy or manifestation of that which in called for in the blueprint, or plan. It brings the plan into reality.  

I can always find something to worry about, but recently I realized that I needed to put more certainty in God's ability to turn evil into good than I do that something will go wrong.  I needed to put more certainty and faith in Him than I do in the certainty things will never change. 

God's word can serve as an anchor. An anchor can hold a ship in place when it's going through a storm. The larger the storm, the bigger your anchor has to be. God's Word carries a lot of weight, or certainty, something you can hang on to, or depend on. It is our attachment to God. He is always for us. 

Hebrews 6:19-20 tells us that, "We have this hope, as an anchor of the soul, firm and secure. It enters the sanctuary behind the curtain (of the Holy of Holies, into God's presence) where our forerunner, Jesus has entered on our behalf. He has become a high priest forever..."

Hebrews 11:1 says, "Now faith is the confidence (certainty) of things hoped for, and the assurance of things we do not see." Even right "now" long before we see the reality we must trust in God with certainty that what is desired is also possible. 

"For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope." 

Maybe green eggs and ham are Dr. Seuss' favorite, but if green eggs don't seem to get you going in the morning..you can get your green on by skipping the green eggs and try an egg on some smooth and creamy avocado and toast. 

Although breakfast is my favorite meal of the day, it always seems to be the meal that leaves me a little short on choices. I really never thought avocado with eggs sounded like a big deal, but it's one of my sister's favorites. So she inspired me to give it a try, and now, this little taste of green has me dreaming about breakfast.

So far, I've tried this little pillow of "dreamy goodness" on egg and toast as well as half of an English muffin. I've tried it with boiled eggs and fried eggs. I can't wait to try it on 1/4 of an everything bagel or with a poached egg, or even a scrambled egg. And what about with a little bacon, Canadian bacon or even with a few crumbles of turkey sausage or even a little cheese. Or maybe you could skip the toast, and try it as a salsa, diced with tomatoes over an egg. Who would have thought that this little bit of rich, and buttery tropical pear-shaped fruit would have me falling in love with breakfast all over again.

Avocado has replaced the need for butter or mayonnaise on my toast. It's A plant-based, healthy and satisfying fat that's good for you. Too much fat you say, think again! *One ounce is only 4 grams of fat, that's 1 Weight Watcher point. Less points than a tablespoon of mayo or a teaspoon of butter. And way more satisfying that jelly or jam. *see note below.

Notice how quickly avocado turns brown after a few hours of slicing? No matter how much lime juice I squeeze on it, I usually end up having to toss it. But the remedy is to freeze it. I make ahead several avocados with a little lime juice and salt. Measure it out, flatten it, and freeze it between a small sheets of parchment paper, in one ounce portions. You can even freeze it in slices. If you don't have a food scale, you need one - it a must have for any bariatric kitchen!

A few minutes out of the freezer while I cook the eggs, or slice a pre-boiled egg from the fridge, and toast the bread—and it's ready for breakfast when I am. Fast, simple and delicious. Eat your heart out, Dr. Seuss! 

Yes, you can. I just did. You have many more miles to go!  

*Remember that a whole egg and 1 ounce of avocado (as well as a slice of bread) have around 9 to 10 fat grams,( around 5 is a good guideline) so you will want to adjust your portion size accordingly.

Immediately after gastric bypass surgery, it's important to stay hydrated. Our goal is to build up to 48 to 64 ounces, or 6 to 8 cups of fluids each day. 

We know that carbonated beverages are out, not only does the bubbly stuff cause stomach upset, but it also causes stretching as well as gas, and in a tiny stomach there is nowhere for air to go - causing tremendous pain. 

Straight up juice is not a good choice, not only for calorie sake, but juice contains way too much sugar for our newly altered system.

Although, tea and coffee are okay as long as we don't overdo the caffeine, too much acid isn't good for our new pouches.

We all know that water is the best option and that staying hydrated is a great health tip for anyone, but drinking plain water after bariatric surgery can also cause stomach pain. We aren't sure why this happens, but one cure is to add something to your water such as a squeeze of lemon. After all, if the experience is more pleasant and excitingly tasty, it will certainly be more doable. 

This year I will celebrate my 14th year out from RNY, and I'm still trying new things to make drinking water more interesting. I have tried many great options, such as a slice of lemon or lime, orange twists, cucumber slices, mint leaves or a tea bag. But I tend to overdo it on the tea—(I am from the "South" you know). And even though I've switched to unsweetened tea, I still need more additions to add to water to spice up my life once in a while. My newest discovery is making ginger syrup (minus the sugar, of course). 

The recipe for making ginger syrup is simple and you can add or adjust the ingredients according to your taste. There's not much measuring - just create your own.

• Ginger root can be anywhere from a 2" piece to cup — peeled and sliced
• add cinnamon sticks or other spices if desired, anything you like, even lemon or turmeric can be added Use your imagination. 
• Then add the ginger and other ingredients to few cups of water, bring to a boil for about 15 minutes
• then cover and steep for about an hour
• strain and store in refrigerator
• serve hot, cold or room temperature - which ever works best for your tummy
• remember this recipe can be diluted with water when serving or just as is (the strength is up to you)
• add a little honey or natural sweetener such as Stevia can be added to taste, if desired and enjoy!

Head on over to Miles to Go facebook page to share your experience or ideas on Ginger Syrup or other ideas on how you get in your water each day. 

We are told after weight loss surgery that it's an important mealtime rule to eat protein first. But do you know WHY is it so important? Let's take a look.

Slow and Steady

Proteins digest more slowly than carbohydrates and help keep your blood sugar level steady.

Proteins act like a stablizer. Carbohydrates are not "bad", they give you energy. You need them, just in the right balance and in the right order.

Your body turns carbohydrates into sugar, so when you eat carbohydrates first, you are inviting diaster. It's like dumping sugar into your body without a "safety net"—and we all know what that means after weight loss surgery. Without the protein safety net, you will eventually crash. Undigested sugar causes dumping, high and low insulin swings—making you feel terrible, not to mention a dangerous health risk.

Eating protein first helps your body start processing protein before introducing carbs. So when you do eat those few prized bites of bread, pasta, starchy veggies or simple sugar, you give your body a "cushion" to help balance your insulin levels—keeping you healthy and feeling energetic, not tired, sick and sluggish. Not just for the short term, but drastic swings in insulin levels are detrimental to your overall health, long term. You do need carbohydrates to give you energy, just in the right balance and in the right order. 

Altered Reality

No matter what kind of weight loss surgery you have, your stomach has been altered. It doesn't produce as much acid to digest foods as it did before. Surgery slows the process of protein digestion down even more. So getting that start on protein first is extremely important. 

Foods such as beef and chicken, and fattier fish such as Salmon, take longer to digest. They also help keep you fuller longer as well as balance blood sugar levels. Lighter, whiter and less fatty fish, scallops, shrimp, crab and other shellfish digest quickly and don't hold your blood sugar steady as long. So when you do eat lighter fish or shellfish, just make sure to steer clear of starchy foods. In other words: eat starchier foods with heavier proteins and more lean and green veggies with seafood. The more active you are, the more likely you are to fair better with more dense protein meals.

All the Way to Better

After weight loss surgery, you don't just want to go back to normal, you want to go all the way to fabulous. You want a new and improved quality of life. In the weight loss phase, liquid proteins are a MUST. But afterwards the goal should be to return to a normal and healthy diet in which proteins are in solid form.

Liquid proteins are pre-digested. That's great when your newly formed pouch is tiny and trying to heal. But liquids leave your stomach quickly. Causing you to be hungry and leaving your insulin levels at risk of sudden changes without warning.

As soon as you pass the first few months of the weight loss phase, and your body has no more energy storage (or fat) to rely on, returning to solid food and leaving behind those liquid proteins, protein bars and other soft foods that pass through your body quickly, is your best option. (Timing of these dietary changes should be discussed with your surgeon or nutritionist).

Protein is an important dietary element for our overall health. As we age, we loose muscle mass which is one of the main causes of injury and aging. Proteins build, heal, and repair our body—making enzymes, hormones, and other body chemicals, they are an important building block of bones, muscle mass, cartilage, skin, and blood—as well as building and boosting our metabolism. 

Unbalanced hormones such as insulin levels can reek havoc with your weight-loss efforts. Learning how to return to a bariatricly balanced diet is the crucial for long-term weight loss efforts, overall health, as well as the way you feel after and meal and throughout the day. Learning to feel full and satisfied, knowing how to balance your diet, and boosting your metabolism after weight loss surgery can determine your level of weight loss success and your ability to return to a healthy and energetic lifestyle long-term.  

Yes, you can. You have many more miles to go!

Looking for a protein breakfast for those cool fall mornings? Here is one of my family's favorites and it's bariatric friendly. These muffins are quick, easy and delicious. They keep nicely in the fridge and are great for on the go, as well. 

Sausage, Egg and Cheese Muffins

• 7 to 8 whole eggs (or 5 whole eggs and 3 egg whites)
• turkey sausage crumbles
• cheese grated (any kind you like)
• 3/4 cup milk 
• 1/4 cup cream  
• 1/2 tsp salt
• 1/2 tsp black pepper

Preheat oven to 325

Prepare a non-stick muffin pan, (oil if needed). I use a copper no-stick pan.

In a large mixing bowl beat eggs, salt, pepper, milk, and cream.*

*(note: adding a little cream will help eggs not stick as well as help them not separate while cooking, but also optional...if cream is omitted, use 1 cup milk)

Sprinkle sausage in bottom of muffin pan. Add a little cheese on top and pour in egg mixture until cups are full. 

Bake  for 25 minutes or until golden brown on top. Turn muffins out on parchment paper.

Let cool and enjoy.

Makes 12 or more muffins

You can calculate the number of fat grams in each serving by adding the amount of grams in each unit of ingredients and then dividing each serving by the number of servings you baked. For example: Jimmy Dean's Turkey Sausage Crumbles have 5.8 grams of fat in 1/2 cup. Calculate how many cups you use, they divide that number by the number of muffins you bake. Do this for each ingredient and calculate how many grams of protein and fat in each muffin. This recipe is very flexible with regards to ingredient amounts. You can even add other ingredients such as tomato, spinach, mushrooms, garlic and onion. Just make sure you keep them high in protein.