I borrowed this from another OH user, Madcow - thanks Madcow.  It seems like good advice and this way I don't have to look hard to find it.

1. - Eat only small meals (6-8 ounces/2/3 to 1 cup) I have 3-4 small meals a day plus a snack and try to space them 3-4 hrs apart.

2. - Cut food into small, dime-size bits. Eat one bite at a time, chew thoroughly and swallow carefully. RIGHT!

3. - Stop eating when you feel full. Feeling full is a different kind of feeling for each of us now. So I just stop eating when I have had the proper portions. This can be tough sometimes, specially when you are waiting for a fill. Work with the band.

4. - Do not drink while eating. This is vital. Occasionally with dry foods, I have a sip of water to help.

5. - Do not drink fluids for 45 - 60 minutes after eating. This is to allow your meal to digest and pass through the band.

6. - Eat only quality, nutritious foods. Remember, protein first.

Good luck in this fast paced world! Also, just because they are easier to pass, many bandsters stay to soft, mushy foods. You need to eat well chewed solid foods because they stay longer in the stoma and give you that full feeling for a longer time.

5. - Avoid white, starchy foods and fibrous foods with stalks. After you get a piece of celery or carrot stuck once, you'll never want to do it again.

8. - Drink plenty of fluids during the day. 8 8oz glasses of non-caloric liquids (preferable water) a day. Some are lucky and can still drink carbonated liquids but I feel that that leads to too much of a chance to distend the stoma, so I don't.

9. - Drink only non-caloric liquids. Fruit juices are good for The first 6 weeks after surgery while you heal but after that, water them down cause of the sugar content.

10. - Exercise at least 30 minutes a day unless restricted by medical conditions. Easiest is to start walking for ten minutes three times a day and work your way up to longer walks.

11. - Call your surgeon or nurse practitioner with questions, concerns, vomiting or when unable to keep down liquids. And hope they are compassionate bandsters also.

One other thing is an article I read and posted on another Support group about portion control.

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How to Combat Portion Distortion

1. Know what equals a serving size. Learn standard serving
sizes, and what they look like. For example:
1/2 cup of rice looks like a cupcake wrapper
1 cup of pasta, cereal, is 2 servings, and looks like a medium-sized fist
3 ounces of fish, chicken, or meat looks like a deck of cards, or a computer mouse
1 medium-sized fruit looks like a tennis ball
1/2 cup of cooked vegetables looks like a scoop of ice cream
1 ounce of cheese looks like a pair of dice
2 tablespoons reduced fat salad dressing looks like a 1 ping pong
ball (if regular; do 1 tablespoon or 1/2 ping pong ball)
1 teaspoon oil or butter looks like the tip of a thumb.

2. Servings can be larger, depending on your calorie needs. For example, someone on a 2,000 calorie diet may follow a budget of 600 calories/meal, which would translate to:
6 ounces of fish (2 decks of cards)
1 1/2 cups of pasta (1 medium fist and 1 cupcake wrapper)
1 cup of cooked vegetables (2 ice cream scoops)

3. Watch out for value meals at fast food restaurants. We are often encouraged to buy larger-sized portions because they provide a better value for our money. But while these oversized portions may be good for our wallets, they are not necessarily good for our waistlines or our health.

4. At restaurants, take half home. Most restaurants provide take-away containers if you want to turn tonight's dinner into tomorrow's lunch. You can even ask for this before you take your first bite.

The Bottom Line: Remember, when it comes to our weight, how much
we eat is just as important as what we eat. Learn the proper portions for your calorie needs, so that you can judge for yourself if you're consuming too much.

Lisa Drayer, M.A., R.D. is the Director of Nutrition Services for DietWatch.com. Lisa has provided nutrition counseling to clients, written material for books and health Websites, and appeared in several national magazines and on television as an expert in the nutrition field.

****
Breaking a Plateau.
(Being stuck at one weight for more than two weeks) Got this from a bandster posting.

#1 - Do this for 10 days to break a plateau

#2 - Drink 2 quarts of water a day

#3 - You must have 45 grams of protein supplement and all your vitamins/minerals supplements each day (some suggest at least 60 - 80 grams).

#4 - You may consume up to 3 oz of the following high protein
foods, 5x a day
beef
pork
chicken
turkey
lamb
fish
eggs
low fat cheese
cottage cheese
plain yogurt or artificially sweetened (?)
peanut butter
beans/legumes

You may also have:
sugar free popsicles
tea or coffee
sugar free jello
broths/bullion (sp?)
crystal light drinks

#5 - If it's not on the list, you can't have it for 10 days!!!!

#6 - Keep a food diary and try to get up to 30+ min of exercise 4-5 times a week.
***********

*******

10 Important Rules

Here are ten rules for eating, drinking, and exercise. How willing you are to follow a new way of eating is key to having success with this tool.

1. Eat only 3-4 small meals a day. 6-8oz each.
2. Eat slowly and chew thoroughly.
3. Stop eating as soon as you feel full or finished the portions.
4. Do not drink while you are eating or for 45-60 minutes after eating.
5. Do not eat between meals.
6. Eat only good quality foods.
7. Avoid fibrous foods.
8. Drink 6-8 glasses of non-caloric fluids a day.
9. Take liquid vitamins twice a day.
10. Exercise at least 30 minutes a day.

********

Before getting a fill, ask yourself these questions.

Are you getting enough protein?
Are you avoiding liquid calories?
Are you making healthy food choices?
Are you eating proper food portions?
Are you avoiding soft foods?
Are you drinking 6-8 glasses of water a day between meals?
Are you avoiding drinking during and for at least 45 minutes after meals?
Are you avoiding junk foods?
Are you eating protein first, then veggies?
Are you eating only when you are hungry?
Are you sitting down to eat? No distractions.
Are you committed to weight loss?
Are you honest to yourself about how much you are eating?

Avoid all liquid calories.
-Soups
-Alcohol
-All fruit juices
-All soft drinks. No carbonation.

Proper portion sizes.
-Meat and fish - 3 oz is the size of a deck of cards.
-Vegetables - 1/2 cup is the size of your fist.
-No rice, potatoes, pasta and fried foods.

Now that you are following the above guidelines, you may need a fill
if:
-You are making healthy food choices in appropriate portion sizes but
getting hungry within 2-3 hrs after eating.
-Your weight loss has stopped for 3 wks even though you are controlling portions and getting in enough protein and avoiding liquid calories.
-You are not drinking with meals.
-You are hungry between meals even after a proper band snack.