I just heard back from the dietitian about the complex carbohydrate question.
Apparently I HAVE been getting in my complex carbs after all. She tells me that fruit, yogurt and even beans are in that category. I haven't been able to eat bread for a long time now, and I've sworn off rice completely. But I do eat beans several times a week, and even get in a few grapes here and there.
Also in good news, I don't have to feel guilty for stealing a few of my kids crackers anymore. They're allowed! In moderation of course.
I really need to look at the binder I got from my pre-op classes and get back to basics. Sometimes the simplest thing can make a big difference.