After having gastric bypass surgery, I tossed the salad right off the menu. I was really tired of eating so much lettuce after so many diets. But once in a while I enjoy them. My biggest challenge seems to be the dressing issue. How do you find a dressing that isn't full of sugar and fat. Well, I've found a solution—make them yourself. It's easy and I'm having so much fun being creative. 

Here are just a few of the salads I've added to my bariatric-friendly menu.

First, the Strawberry Chicken Salad with Strawberry Vinaigrette. 

Then, I tried a Shrimp and Apple Salad with Old Bay and Dill Dressing. 

Next, (this one is my favorite) Chicken and Orange Salad with Mediterranean Spice and Citrus Marinade. 

You can find these recipes and more under the "recipe" section, here on Miles to Go blog. 

I love grapefruit, but it's not usually on my routine menu. But recently I have been treating myself to a half of a red grapefruit with liquid stevia. Yum! 

Grapefruit is also delicious with powdered stevia and cinnamon sprinkled on top and broiled in the oven until nice and brown on top. Warmed, grapefruit makes a great dessert. 

Remember, to you eat fruit with a full serving of protein to keep your blood sugar levels in check, especially if you are prone to hypoglycemia. 

1/2 grapefruit has 53 calories, 0.2 g fat, 13.4 g carbs, l.8 g fiber, 11.6 g sugar, and 1 g protein. 

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

Some days, I just need to curb that crunchy snack attack even though I'm not really "hungry". But,  I have found a few things that seem to curb those "want to eat something crunchy" nibble snack attacks. 

One of my go-to items from the very beginning of my journey are pickles—dills and koshers. Although you will want to make sure that your selection has no sugar added, you can make your own sweet pickles by adding Stevia liquid drops to dills or koshers. About 20 drops per (small) jar. 

Another snack that seems to satisfy the need to "crunch and munch" is tomatoes and cucumbers. I like to cut them up with a little salt, pepper, and vinegar. You can add a little Stevia, as well. Feel free to add onions or basil. Serve on a couple of melba toast for even more crunchy-munchy satisfaction.

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

After weight loss surgery, we don't have to give up all of our favorite foods—we just need to add in a new twist on an old favorite or even find a new one. 

When was the last time you tried a new vegetable—one you have never eaten before? Or maybe enjoyed one you haven't eaten in a long time? Or maybe tasted an old favorite prepared in a new way?

Not long ago, I did all three. I've tried roasting fennel for the first time, (I didn't even know I like fennel, I don't remember ever trying it.) I grew up eating boiled turnips mixed with greens, but as a general rule I don't cook them. But, recently I tried roasting turnips after eating them at a friends house. Now, I am hooked on both roasted fennel and roasted turnips. 

It's simple. Cut turnips into slices, cubes, or even strips (like fries). Toss with olive oil, salt, pepper, and thyme. Roast at 400 degrees, until tender, and enjoy! 

You can also try roasting them right in the pot with the chicken. I recently purchased a new stoneware baker from Pampered Chef. Now I can cook a whole, fall off the bone tender chicken in the micro-wave in 30 minutes. No kidding!

To learn more, (and get the recipe for fennel) search the "Recipe" section. 

Can you eat foods such as cheese and peanut butter after weight loss surgery?

Yes you can. But where most of us go astray is how to count these items into our diet plan. I count items such as cheese, peanuts, and nut butters as fat (they just happen to contain a little protein.)

You can add the protein that these foods contain into your daily protein count, but nevertheless they contain high amounts of fat. For example, one tablespoon of peanut butter has 4 grams of protein, but it has over 8 grams of fat. That is twice as much fat as protein. You would have to eat a lot of peanut butter, and fat, to get your daily protein requirement of 60 grams.

My advise: choose whole foods, enjoy these foods in moderation, know the fat, sugar, carbohydrate, and protein grams food items contain, make healthy (whole food) bariatric choices, and measure out proper portion sizes. Choose foods wisely and savor the flavor, texture, and variety without feeling guilty.

When eating cheeses, select varieties that are real whole food products, not processed. Choose one 1-oz portion size. Get creative. Try wrapping a few slices of turkey around that cheese for a higher protein count. Nut butters, such as peanut or almond, taste better when ground fresh and contain no unnecessary additives, oils, or sugar. One word of caution about nut butters from personal experience: they are sticky and our new pouch isn't what it used to be, it can get stuck and cause pain. Nut butters are best eaten with bread or crackers, not alone. Oh, and by the way, take small bites and chew well.  

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