Weight loss surgery can be successful even when you are away from home.   

In this section, I'll share some of my favorite bariatric friendly foods and places.   

Relax, I've got creative stradgies and ideas galore to help you manoeuvre around restaurant fare.  Tips on ordering, and helpful hints that will ensure your "time out" will be enjoyable and stress free. 

You'll find "carry along" ideas for traveling as well as how to make safer choices anytime your
out and about". 

Come on, let's do lunch

peas and salmon, please

Featuring the Savory Cedar Salmon on the under 550 Calories Menu at Applebee's.

The Savory Cedar Salmon consists of a flame-grilled salmon filet rubbed with cedar seasoning. This 550 calorie count entree also includes a variety of steamed spring vegetables and is topped with a creamy white wine & lemon artichoke spread.

Grilled fish is almost always a safe choice, but sauces and gravies usually require a closer inspection because they usually contain loads of unwanted fat or even alcohol. (Alcohol, unless flamed takes hours to cook off when added to foods.)

For a bariatric patient, this entree would allow for 2 or even 3 meals. Enjoy.... Yes, you can. You have many more miles to go!

Nutrition Facts
Serving Size 1 serving
Calories 520
Total Fat 28g
Total Carbohydrate 26g
  Dietary Fiber 7g
  Sugars 4g  
Protein 45g

To read more about the low calorie menu at Applebee's, click here.  

Posted on Monday, April 7, 2014 at 10:25AM by Registered CommenterJulia Holloman | CommentsPost a Comment

scallops scampi at roko

There are a lot of things I love about living in Wilmington, NC and most of the have something to do with the ocean and with seafood. 

Dinner out at Roko, a locally owned restaurant in the Mayfair area north of Wilmington, is always a special treat. Although their pasta dishes are amazing, I almost always order seafood and I have never been disappointed. Their entrees are fantastic. But recently I've gotten "hooked" on the Scallops Scampi. The scallops are sweetly caramelized on the outside, but delicate, tender, and silky smooth on the inside. How do they do that? 

The butter is served on the side (for a light and occassional dip) along with risotto which is spilling over with tender asparagus and tiny shreds of carrots, summer squash, and zuchinni—it's simply divine. 

Eating out after bariatric surgery doesn't have to be confusing and difficult, it just takes a little know-how....and now you know how and where to go for delicious (bariatric-friendly) seafood. Yes, we can. We have many more miles to go! 

Posted on Wednesday, July 3, 2013 at 03:31PM by Registered CommenterJulia Holloman | CommentsPost a Comment

shrimp at longhorn?

My close friends never have to ask me where I want to go out to eat because they already know the answer. One of my favorite places is Longhorn Steakhouse. 

I shared in a previous post how much I enjoyed the grilled chicken there. But some of my other favorites aren't hard to guess either (if you know me). I most often order a seafood dish. Among my favorites are the grilled redrock shrimp or the salmon. Trout is also on the menu. They also offer an appetizer of chilled shrimp cocktail now. 

I know I live at the coast where fresh seafood is readily available. Most anywhere that serves seafood is on the top of my list. And I rarely eat steak. So I guess a "steakhouse selection" needs an explanation—and a good one! Actually there are 10.

The reasons I enjoy Longhorn are because it has such a wide variety of menu items that are bariatric friendly. The servings are ample enough to share or take home for later. Their food is always good, serve friendly, quality reliable, food preparation flexible, and prices affordable. Their multiple seafood selections are really excellent. And reason number ten—it is very close to my house. So I eat there often! So how often do I eat there? I eat there so often, the servers know what I want before I do!

Their seafood selections come with two sides. It is also served with rice, but you can substitute another. There are several great bariatric friendly green and starchy veggies in which to choose. So that's 3 sides.

When you order rice, it's good to know that the standard portion size with this dish is always exactly 2/3 cup. I can eat half—1/3 cup. One third cup rice is 100 calories, 21 grams carbs, and 0.2 grams fat. I can also opt for less rice and add a few bits of green or yellow veggies. They are very willing to leave off butter or adjust cooking time. 

The shrimp dish has 12 shrimp. I can eat 4. Which is 43 calories. 

This one meal serves both my husband and myself, or another bariatric size portion to go! 

"Sea-ya" at Longhorn!

Posted on Sunday, June 12, 2011 at 03:01PM by Registered CommenterJulia Holloman | CommentsPost a Comment

on the road with chick-fil-a, and tips for eating on the run


OK...I realize this is fast food, but sometimes life just comes at you "fast". 

Weight loss success is about making successful choices -  it's about lifestyle. It's about learning and wanting to make wiser, healthier choices when your situations in life aren't ideal. For me success has come with arming myself with the right mindset about taking care of myself and about losing that "diet mentality",  making healthier choices or better yet, the wisest choice, even when you're not in those "healthy choice" moments.

So part of life is knowing how to make those choices. Now, please understand, I'm not condoning, nor am I suggesting that Chick-fil-a or any other fast food eating is your everyday best choice for eating. I rarely eat at fast-food places. But on the days that things are busy and I'm running from appointments on one side of town to the other, I sometimes need that fast-food choice and I'm very thankful for them. It's learning how to be selective and making wise choices that best fit my needs without going "off track" with my eating. It's not making compromises on what to eat or how to eat. Life on the run...you still can...

Early Out From Surgery Choices:

So some of my choices at Chick-Fil-A have been the char-grilled chicken...not the sandwich, I'm not into eating the white bread. White bread is no longer one of the things I consider a healthy choice.  In the beginning of my weight loss experience, I would order the char-grilled chicken patty and a fruit cup, or the carrot raisin salad (only if your eating a small amount) this item has more sugar, it's made with pineapple and raisins.

Later when I was eating larger portions I had to drop the carrot raisin salad and opt for fruit instead. The apples and berries are less sugar than the grapes and oranges...this is when it's important to "know your fruit sugar contents and carb counts". 

A note about bread: enriched is not a good start. I know that bread that says whole wheat is not always whole-grain or high fiber bread, it can be no different than eating white, I haven't checked the Chick-fil-a bread, I will soon...but it is a matter of inquiry, in most places, I inquire about the nutritional facts and sometimes ask to see the labels myself. Am I picky? yep, absolute - 300 pounds plus and not going back picky!

Be careful for slaw, most likely contains sugar...it's raw and can cause gas and bloating, air in the tummy is not the "fill" you need!

Yes, I have been known to order the fries, but I waited to order them until I was at a place when I controlled the amount I ate and they didn't control me. I have reached the place in my journey when my choices revolve around eating to live. I know how many fat grams and how many carbs are in the fries. I make my choice based on those facts. I don't order fries and eat fried chicken together. If I want the nuggets or the whole fried breast, I consider the fat and carbs involved and make choices based on the overall meal counts.

Note to self:  this is not to say that fries are a healthy choice, but potatoes are a veggie...and I'm not living under the diet law anymore...if I want them on occasion, I don't condemn myself for having a few...easy on the ketchup...I used to eat a little fries with my ketchup!

I still remember the basic guidelines around single digit fat, around 10 sugars and about 15 to 20 carbs per meal. 

Recently, I have made the choice of having the chicken salad sandwich...

Let's look at the nutritional information and consider what makes it a good choice.

Chick-Fil-A Chicken Salad Sandwich nutrition:

1 whole sandwich made with whole wheat bread 

500 calories, 20 grams fat, 4 grams fiber, 12 grams sugar, 29 grams of protein.

Here's how to eat it: (food phase-when eating 1 cup portion amounts)

I eat about 2/3 to 3/4 of the sandwich, if I'm not eating any other carb. 

I would not add fries because it would be too many carbs and fat.

I probably wouldn't add fruit, too many carbs, unless I cut the bread down to 1/4 or 1/2 piece...remember portions...sandwiches have 2 portions of bread.

Yes, you could just order the chicken salad, but you have to be careful not to fill up on the fat...you can still get your protein and watch the fat, adding carbs is necessary for blood sugar balance and overall health, such as the apples in the fruit cup. Balance is the key. Eat too much fat and it's going to feel like you swallow a brick.


I order the chicken salad sandwich with no lettuce add pickles...I got to have those pickles!

2/3 sandwich: 233 calories, 10 grams fat, 3.3 grams fiber, 4 grams sugar, 13.3 grams protein.

3/4 sandwich:  262 calories, 11.2 grams fat, 3.8 grams fiber, 4.5 grams sugar, 15 grams protein.

Yes, I realize the fat is not single digits, but remember, it's a guideline not a law, an occasional choice, and not an ideal everyday selection. 

Check for tips on eating on the run under the blog entry: "where there is a "wheel" there is a way" 

Posted on Friday, October 22, 2010 at 12:07PM by Registered CommenterJulia Holloman | CommentsPost a Comment


yeah.... that's what I call tempting all right!

And it's the signature sandwich at Temptations Everyday Gourmet. Right here in Wilmington. Tempations now has two locations in the Wilmington area, the orginal, across from Independence Mall in Hanover Center and a second location a little further north at Porter's Neck. 

Somehow my husband has been lead to believe that this is a place that caters to “ladies only”, but that is certainly not the case.  With that said it is a great place to meet with the girls for lunch, which is exactly what I did yesterday. 

Tempations is going north alright, the location at Porter’s Neck has a full kitchen and serves lunch and dinner menus. I hear the Chicken Marsala and the parchment steamed Talopia...well, need  I say more...

The Hanover Center location serves lunch only and does not have a full kitchen; they serve sandwiches, soups and salads, and include some dishes such as quiche. Which is exactly what I had for lunch today. 

You read right, twice in two days.  How did that happen? I haven’t eaten at Temptations but a couple of times in the last few years since my surgery.  But during the last two days I have eaten there twice. Go figure! My excuse was that i had an appointment over in that neck of the woods around noon, but you wouldn't believe me!

Yesterday’s menu, for me, was turkey, Brie cheese and apple, which is one of their signature sandwiches, which comes with a side. I chose the fruit side and discarded the bread on the sandwich, (I'm not so much a sandwich person). Today I tried the ham and cheddar quiche feature of the day. Although I will say I was tempted by the tuna salad, if I had noticed earlier, I would have ordered the Blue Beef Wrap with roast beef, caramelized onions, mixed greens, Danish blue cheese sauce in a whole wheat wrap…now that’s temptation! Well....no, I'm not going that way tomorrow!

Being four years out from surgery, I had this “restaurant / after RNY” thing down pat, and was hardly ever nervous that I would be stranded with food choices.  But over the past year, with the increase of sensitivity to carbohydrates, or the lack thereof, I have become a little more unsettled with restaurant fare. Yesterday, out with the girls, was a little scary I will admit, but there was a good selection on the menu of safe choices, even the quiche.  Yes I know it has a crust. 

So let’s talk about pie crust, it maybe not be the best choice every time, but with the egg, cheese and ham this quiche was not an inappropriate choice on occasion.  One eighth of a ten-inch pie crust has about 14 or 15 carbs and 10 grams of fat. Quiche may be a little higher in fat than most foods, but it’s made with lots of satisfying whole food ingredients such as eggs and meat and sometimes veggies, I consider it a good choice and very filling.   

Chicken and turkey are most always good choices, and Temptations even offers salmon. They have a wide selection of salads; just make sure you top them off with plenty of protein. 

So the next time you’re tempted by Temptations Everyday Gourmet, go ahead, yes, you can, you have many more miles to go!

Posted on Thursday, July 8, 2010 at 04:31PM by Registered CommenterJulia Holloman | CommentsPost a Comment
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