Saturday, July 23, 2011
Scaling Down!
For 1 week I have stayed off my scale. I was becoming so obsessed with the numbers & caught up with losing/not losing that I was driving myself crazy! So this morning I stepped on & was delighted to see 176.5!! I finally feel like I am "getting it". I find I am not snacking or worrying so much about eating. I eat 2-3 times per day, I'm just not watching the clock to see if it is time to eat yet. I am listening to my body & when I actually feel hungry. I am eating little to no carbs. I really try to stick to a game plan for cooking & eating each day. I am going to try to stay off my scale!
Friday, July 15, 2011
Onederland & the Big "0"
Most people who have WLS(weight loss surgery) are 2-400 pounds. Onederland is getting below 200.. into the 199 & below range.. ONE-derland. I was 210 when I was banded. It didn't take me long to get to onederland. It has gone alot slower for me to get to the big "0"s.. that is my goal phrase for each 10 lbs that will get me down the scale. I passed 190 a few months ago.. today I hit the next big "0".. 180!!
That number would probably make alot of women happy. My Dr. said that isn't a bad weight for some women.. women who are taller than 5 ft 1.5 inches! My height is my downfall! Not really.. my downfall was my DNA mixed with emotional baggage. I am on a mission to correct that! I can't change my DNA, but I can change what I do about it. They say the lower you get on the scale, the harder it is to lose the weight. I am keeping my goals simple, every big "0" is a big deal. Then I head to the next one. If I look at the big picture.. 60ish more pounds to go.. it seems overwhelming. I look at having lost 30 pounds so far. It took me almost 9 months! But that was not 9 months of rigidly following the program. It also included major neck surgery & recovery. So I hope gettng to the next big "0" goes a bit quicker. Whatever your goals are, keep them simple. If it is a big goal, break it down to more attainable steps, rather than one huge mountain to climb.
Truth: I had lost weight before & was 180lbs a couple years ago before my hysterectomy. The next Big "0" is the really big one.. I have not weighed 170 in over 20 years!
That number would probably make alot of women happy. My Dr. said that isn't a bad weight for some women.. women who are taller than 5 ft 1.5 inches! My height is my downfall! Not really.. my downfall was my DNA mixed with emotional baggage. I am on a mission to correct that! I can't change my DNA, but I can change what I do about it. They say the lower you get on the scale, the harder it is to lose the weight. I am keeping my goals simple, every big "0" is a big deal. Then I head to the next one. If I look at the big picture.. 60ish more pounds to go.. it seems overwhelming. I look at having lost 30 pounds so far. It took me almost 9 months! But that was not 9 months of rigidly following the program. It also included major neck surgery & recovery. So I hope gettng to the next big "0" goes a bit quicker. Whatever your goals are, keep them simple. If it is a big goal, break it down to more attainable steps, rather than one huge mountain to climb.
Truth: I had lost weight before & was 180lbs a couple years ago before my hysterectomy. The next Big "0" is the really big one.. I have not weighed 170 in over 20 years!
Sunday, July 10, 2011
"The" Rules of Life with a Lap band
10 important rules
Here are ten rules of Lap Band Surgery Diet for eating, drinking and exercise that will help you get the best results you can with the LAP-BAND System. How willing you are to follow a new way of eating is key to making the operation a success.
1. Eat only three small meals a day
2. Eat slowly and chew thoroughly (15-20 times a bite)
3. Stop eating as soon as you feel full
4. Do not drink while you are eating
5. Do not eat between meals
6. Eat only good quality food
7. Avoid fibrous food
8. Drink enough fluids during the day
9. Drink only low-calorie fluids
10. Exercise at least 30 minutes a day
Eat only three small meals a day
The LAP BAND System creates a small stomach pouch that can hold only about half a cup of food. If you try to eat more than this at one time you may become nauseated or vomit. If you routinely eat too much, the small pouch may stretch. That will cancel the effect of the operation. Frequent vomiting can also cause certain complications, such as stomach slippage. You need to learn how much your stomach pouch can hold comfortably and then not exceed this amount.
Eat slowly and chew thoroughly
Food can pass through the new stoma only of it has been into very small pieces. Always remember to take more time for your meals and chew your food very well.
Stop eating as soon as you feel full
Once your stomach is full, your body receives a signal that you have eaten enough. It takes time, though, for you to become aware of this signal. If you rush through your meal, you may eat more than you need. This can lead to nausea and vomiting. Take time to eat your meal. Try to recognize the feeling the fullness - then stop eating at once.
Do not drink while you are eating
This operation can work only if you eat solid food. If you drink at mealtimes, the food you have eaten becomes liquid and the effectiveness of the LAP-BAND System is greatly reduced. You should not drink anything for one to two hours after a meal. This allows you to keep the feeling of fullness as long as possible.
Do not eat between meals
After a meal, do not eat anything else until the next meal. Eating snacks between meals is one of the major reasons for weight-loss failure. It is very important to break this habit. Patients with proper "fill" levels do not feel hungry in between meals. If you are, this may be a sign that your band is too loose and you should tell your clinician.
Eat only good quality food
With the LAP-BAND System in place, you should be able to able to eat only a small amount so the the food you eat should be as healthy as possible. Do not fill your small stomach pouch with junk food that lacks vitamins and other important nutrients. Your meals should be high in protein and vitamins. Fresh vegetables, fruit, meat and cereals are good foods to choose. Foods high in fat and sugar are not. You may eat apples and oranges, but try to avoid orange juice and and apple juice. Ask your doctor or dietician before you take any vitamin supplements.
Avoid fibrous food
Food such as asparagus that contains many fibers can block the stoma. That's because you can't chew this food well enough to break it up into small pieces and your saliva can't break it down. Fibrous food should be avoided. If you would like to eat asparagus or other fibrous foods once in a while, then you must be sure to cook them well, cut them into very small pieces and them chew them thoroughly.
Drink enough fluids during the day
If you lose weight, your fat content will drop. This results in waste products. You will need to drink large amounts of liquid every day in order to urinate more and excrete these waste products from your body. Individual needs will vary, but you should drink at least 6 to 8 glasses of water a day.
Drink only low-calorie liquids. Drinks, including those containing calories, simply run through the narrow outlet created by the band. If you drink liquids high in calories, you will lose little weight, even if you otherwise follow your diet.
Exercise at least 30 minutes a day
This rule is just as important as the other nine rules. Since physical exercise consumes energy and burns calories, it is very important to successful weight loss. Exercise can help improve your general health. Your size may make it hard for you to exercise as much as you should. But get started, even if it is a little at first. The more weight you lose, the easier it should get. Start with simple exercises such as walking and swimming. Gradually expand you program to include more vigorous forms of exercise such as cycling, jogging and aerobics.
Increase your activity level in the course of daily living. For example, stand rather than sit, walk rather than stand, be outside rather than inside, walk rather than drive, climb the stairs rather than use the elevator, etc. Remember you should always check with your doctor about the amount and type of exercise that is best for you.
Food Choices
Use this section to help you plan what you eat. you may choose what you would like from each of these food groups on a daily basis:
Fruits and vegetable
1 to 2 servings of fresh fruit daily
2 to 3 servings of fresh vegetable daily
Bread and Cereals
1 small portion of corn flakes for breakfast
1 to 2 slices of whole wheat or rye bread each day
Meat, Fish, Poultry, Eggs
1 oz. to 2 oz. of meat, fish or poultry or one egg each day (remove all visible fat from the meat. remove the ski from poultry. Grilling, steaming, microwaving or boiling are best ways to prepare them with low fat).
Dairy Products
Milk and yogurt are calories in liquid form. In theory, then, they should be avoided. But these types of food have calcium. That makes them an important part of a healthy daily diet. Choose a maximum of 2 cups of skimmed milk or low-fat yogurt and 1 oz. of cheese a day.
Fats
Restrict the use of fat to 3 to 4 teaspoons of margarine, butter or oil per day. You can have low-fat salad dressing and mayonnaise in moderation.
Drink as many calorie-free liquids per day as you wish. Suitable drinks are:
Tea or black coffee with low-calorie sweetener
Water
Non-carbonated beverages containing few or no calories
Clear soup
Note: Some doctors have reported that carbonated beverages may contribute to enlargement of the small pouch and should be avoided.
Foods to Avoid
Some foods have a concentrated supply of calories with little nutritional value and should be avoided as much as possible. They include:
Sugar and foods containing large quantities of sugar, such as:
High-calorie soft drinks
Syrups
Cakes
Biscuits
Sweets
Jam
Marmalade
Honey
High-fat foods including:
Chocolate
Pies
Chips pastries
**Alcoholic drinks should also be consumed in moderation
My Dr. really encourages NO CARBS so the bread & cereal isn't on my list. I thought most of the rules were not so important so I didn't follow them.. hence my slow weight loss!
Truth: I have been rigidly following the rules this week & I weighed 181.5 lbs this morning!!
Here are ten rules of Lap Band Surgery Diet for eating, drinking and exercise that will help you get the best results you can with the LAP-BAND System. How willing you are to follow a new way of eating is key to making the operation a success.
1. Eat only three small meals a day
2. Eat slowly and chew thoroughly (15-20 times a bite)
3. Stop eating as soon as you feel full
4. Do not drink while you are eating
5. Do not eat between meals
6. Eat only good quality food
7. Avoid fibrous food
8. Drink enough fluids during the day
9. Drink only low-calorie fluids
10. Exercise at least 30 minutes a day
Eat only three small meals a day
The LAP BAND System creates a small stomach pouch that can hold only about half a cup of food. If you try to eat more than this at one time you may become nauseated or vomit. If you routinely eat too much, the small pouch may stretch. That will cancel the effect of the operation. Frequent vomiting can also cause certain complications, such as stomach slippage. You need to learn how much your stomach pouch can hold comfortably and then not exceed this amount.
Eat slowly and chew thoroughly
Food can pass through the new stoma only of it has been into very small pieces. Always remember to take more time for your meals and chew your food very well.
Stop eating as soon as you feel full
Once your stomach is full, your body receives a signal that you have eaten enough. It takes time, though, for you to become aware of this signal. If you rush through your meal, you may eat more than you need. This can lead to nausea and vomiting. Take time to eat your meal. Try to recognize the feeling the fullness - then stop eating at once.
Do not drink while you are eating
This operation can work only if you eat solid food. If you drink at mealtimes, the food you have eaten becomes liquid and the effectiveness of the LAP-BAND System is greatly reduced. You should not drink anything for one to two hours after a meal. This allows you to keep the feeling of fullness as long as possible.
Do not eat between meals
After a meal, do not eat anything else until the next meal. Eating snacks between meals is one of the major reasons for weight-loss failure. It is very important to break this habit. Patients with proper "fill" levels do not feel hungry in between meals. If you are, this may be a sign that your band is too loose and you should tell your clinician.
Eat only good quality food
With the LAP-BAND System in place, you should be able to able to eat only a small amount so the the food you eat should be as healthy as possible. Do not fill your small stomach pouch with junk food that lacks vitamins and other important nutrients. Your meals should be high in protein and vitamins. Fresh vegetables, fruit, meat and cereals are good foods to choose. Foods high in fat and sugar are not. You may eat apples and oranges, but try to avoid orange juice and and apple juice. Ask your doctor or dietician before you take any vitamin supplements.
Avoid fibrous food
Food such as asparagus that contains many fibers can block the stoma. That's because you can't chew this food well enough to break it up into small pieces and your saliva can't break it down. Fibrous food should be avoided. If you would like to eat asparagus or other fibrous foods once in a while, then you must be sure to cook them well, cut them into very small pieces and them chew them thoroughly.
Drink enough fluids during the day
If you lose weight, your fat content will drop. This results in waste products. You will need to drink large amounts of liquid every day in order to urinate more and excrete these waste products from your body. Individual needs will vary, but you should drink at least 6 to 8 glasses of water a day.
Drink only low-calorie liquids. Drinks, including those containing calories, simply run through the narrow outlet created by the band. If you drink liquids high in calories, you will lose little weight, even if you otherwise follow your diet.
Exercise at least 30 minutes a day
This rule is just as important as the other nine rules. Since physical exercise consumes energy and burns calories, it is very important to successful weight loss. Exercise can help improve your general health. Your size may make it hard for you to exercise as much as you should. But get started, even if it is a little at first. The more weight you lose, the easier it should get. Start with simple exercises such as walking and swimming. Gradually expand you program to include more vigorous forms of exercise such as cycling, jogging and aerobics.
Increase your activity level in the course of daily living. For example, stand rather than sit, walk rather than stand, be outside rather than inside, walk rather than drive, climb the stairs rather than use the elevator, etc. Remember you should always check with your doctor about the amount and type of exercise that is best for you.
Food Choices
Use this section to help you plan what you eat. you may choose what you would like from each of these food groups on a daily basis:
Fruits and vegetable
1 to 2 servings of fresh fruit daily
2 to 3 servings of fresh vegetable daily
Bread and Cereals
1 small portion of corn flakes for breakfast
1 to 2 slices of whole wheat or rye bread each day
Meat, Fish, Poultry, Eggs
1 oz. to 2 oz. of meat, fish or poultry or one egg each day (remove all visible fat from the meat. remove the ski from poultry. Grilling, steaming, microwaving or boiling are best ways to prepare them with low fat).
Dairy Products
Milk and yogurt are calories in liquid form. In theory, then, they should be avoided. But these types of food have calcium. That makes them an important part of a healthy daily diet. Choose a maximum of 2 cups of skimmed milk or low-fat yogurt and 1 oz. of cheese a day.
Fats
Restrict the use of fat to 3 to 4 teaspoons of margarine, butter or oil per day. You can have low-fat salad dressing and mayonnaise in moderation.
Drink as many calorie-free liquids per day as you wish. Suitable drinks are:
Tea or black coffee with low-calorie sweetener
Water
Non-carbonated beverages containing few or no calories
Clear soup
Note: Some doctors have reported that carbonated beverages may contribute to enlargement of the small pouch and should be avoided.
Foods to Avoid
Some foods have a concentrated supply of calories with little nutritional value and should be avoided as much as possible. They include:
Sugar and foods containing large quantities of sugar, such as:
High-calorie soft drinks
Syrups
Cakes
Biscuits
Sweets
Jam
Marmalade
Honey
High-fat foods including:
Chocolate
Pies
Chips pastries
**Alcoholic drinks should also be consumed in moderation
My Dr. really encourages NO CARBS so the bread & cereal isn't on my list. I thought most of the rules were not so important so I didn't follow them.. hence my slow weight loss!
Truth: I have been rigidly following the rules this week & I weighed 181.5 lbs this morning!!
Thursday, July 7, 2011
Change is Good!
I have been unintentionally absent. I went to my Dr. Tuesday. I weighed in on his scale at 185.5 (184.5 on mine). He wasn't as hard on me as I am on myself. We did discuss the need to clear my kitchen of anything I shouldn't have and to really embrace NO CARBS, including my little "permissions" to myself. I have buckled down & this morning my scale said 182. The numbers don't lie. This really works. I keep reminding myself that one woman I met a few weeks ago follows my docs guidelines & decided not to have the lap band surgery. She has lost 152 lbs in 15 months! If I had that will power I would not have failed at almost a lifetime of weight loss attempts.
This evening my daughter came over & we went through the pantry, fridge & freezer. We purged alot of things we weren't using & I shouldn't have. We also removed some things I shouldn't have & might be tempted to eat if they stuck around. She traded me some meats & alot of vegetables so it wasn't a huge write off for our grocery budget. In these times of financial hardship for so many it can be cost prohibitive to cleanse your kitchen of less healthy, but often more affordable food options. I have been tying to shop more often & buy less. To reduce portion sizes & stick to only what I need for the one or two meals I am shopping for. I was slowly phasing out the "bad" stuff & only buying the "good". I had alot of back stock & just needed to clear it out. It feels good to have it done. We still have plenty of groceries. I kept some of my hubby's preferences & kids favorites, but healthier foods are good for all of us!
Tonight's dinner was a good example: Had some leftover Italian sausages, onions, peppers, & mushrooms. For the kids I added some sausage to spaghetti sauce, added some ricotta & mozzarella cheeses & cooked corkscrew pasta. Done.. they loved it & even had seconds. I combined the rest of the sausage, the onions, peppers, mushrooms & a spoonful of sauce. I placed half the mixture in a casserole dish. I spread a layer of ricotta cheese & some grated mozzarella over that then topped it with the rest of the sausage mixture & some more grated cheese. Popped it into a 350 degree oven for about 20 minutes. That was my dinner & it was delicious! My daughter said she preferred mine to the pasta. I did not feel deprived, had no desire for the pasta & enjoyed my meal. I also have enough for another meal tomorrow.
I grew up with meat, potatoes, & lots of pasta. Whatever could be stretched to feed 7children & 2 adults on limited income. It is hard to change gears at 47years of age! But I am committed to do this and have learned the hard way that it is a lifestyle CHANGE.
Truth: This is one of those instances when CHANGE IS GOOD!!
This evening my daughter came over & we went through the pantry, fridge & freezer. We purged alot of things we weren't using & I shouldn't have. We also removed some things I shouldn't have & might be tempted to eat if they stuck around. She traded me some meats & alot of vegetables so it wasn't a huge write off for our grocery budget. In these times of financial hardship for so many it can be cost prohibitive to cleanse your kitchen of less healthy, but often more affordable food options. I have been tying to shop more often & buy less. To reduce portion sizes & stick to only what I need for the one or two meals I am shopping for. I was slowly phasing out the "bad" stuff & only buying the "good". I had alot of back stock & just needed to clear it out. It feels good to have it done. We still have plenty of groceries. I kept some of my hubby's preferences & kids favorites, but healthier foods are good for all of us!
Tonight's dinner was a good example: Had some leftover Italian sausages, onions, peppers, & mushrooms. For the kids I added some sausage to spaghetti sauce, added some ricotta & mozzarella cheeses & cooked corkscrew pasta. Done.. they loved it & even had seconds. I combined the rest of the sausage, the onions, peppers, mushrooms & a spoonful of sauce. I placed half the mixture in a casserole dish. I spread a layer of ricotta cheese & some grated mozzarella over that then topped it with the rest of the sausage mixture & some more grated cheese. Popped it into a 350 degree oven for about 20 minutes. That was my dinner & it was delicious! My daughter said she preferred mine to the pasta. I did not feel deprived, had no desire for the pasta & enjoyed my meal. I also have enough for another meal tomorrow.
I grew up with meat, potatoes, & lots of pasta. Whatever could be stretched to feed 7children & 2 adults on limited income. It is hard to change gears at 47years of age! But I am committed to do this and have learned the hard way that it is a lifestyle CHANGE.
Truth: This is one of those instances when CHANGE IS GOOD!!
Monday, July 4, 2011
Happy 4th of July
Not so much for me. I knew the weekend would be rough. I thought I had a pretty good handle on it..until I stepped on the scale! 186 lbs. My friend says a quick gain is usually water weight. I also was told not to weigh myself so often. I tend to check my weight every other day. It is hard not to get frustated. I keep going back over everythng I have eaten & had to drink. I have not been as diligent as I should, but have not gone that far off the grid. I guess this is my proof that "a little" is too much! I see my Dr. tomorrow. I was so proud of myself for losing 4 lbs over the past few weeks, not so much the 1 lb I have to show for it now.
I am drinkng more water, eating right. I had an Italian sausage with some onion, green pepper & mushrooms for lunch, NO BREAD. I am trying not to get too discouraged. The lap band isn't a magic wand & it doesn't work overnight. My Doc's scale will tell if the extra weight is water gain or just plain gain. My old brain says eat a bag of cookies with milk & to hell with it. It is hard to argue with that! But instead I will have some water with fruit punch MIO & maybe even a sugar free popsicle!
Truth: Hmmm, for today, the truth is.. I am really bothered by my weight gain!
I am drinkng more water, eating right. I had an Italian sausage with some onion, green pepper & mushrooms for lunch, NO BREAD. I am trying not to get too discouraged. The lap band isn't a magic wand & it doesn't work overnight. My Doc's scale will tell if the extra weight is water gain or just plain gain. My old brain says eat a bag of cookies with milk & to hell with it. It is hard to argue with that! But instead I will have some water with fruit punch MIO & maybe even a sugar free popsicle!
Truth: Hmmm, for today, the truth is.. I am really bothered by my weight gain!
Friday, July 1, 2011
So you've had a bad day..
I have been riding on an even keel the past few weeks. I have been diligent about using the fatsecret app on my phone to track everything I eat or drink. I felt myself slipping the past day or two. This is an ongoing battle. Against my weight & against my emotional triggers that helped get me here in the first place.
I had a couple pieces of Sushi last night. The rice is a big no-no. Today has been a constant struggle not to devour everything in sight! Today is an emotional day for me personally so I knew it would be hard. I had hoped being on track the past few weeks would help. I think it has.. I had a turkey burger (no bun) & mashed cauliflower at Ruby Tuesdays today at lunch when what I really wanted was pasta. I ate half a bag of pork skins (no carbs!) instead of ordering pizza. I am drinking my iced coffee right now instead of devouring the kid's mini snack cakes. But I am miserable! Not because I didn't have pizza.. and I know the pizza would not make me feel better for long,it would actually make me feel worse. I am emotionally miserable for personal reasons that have nothing to do with food.
Food has always been my pacifier, my soother. I have to deal with my emotions rather than smothering them in chocolate! I have seen a therapist for several years now. That has helped alot. But ultimately it is my responsibility to make the right choices. I can blame my childhood, my ex, my losses, my tragedies, my health, but at the end of the line there is just me. The next step I take is my own. I will get through today. I fear failure, I fear losing the gains I have made.. gaining the pounds I have lost! I fear my MS will make my mood swings & emotional waves harder to deal with. But more than those.. I fear not being here for my family, not being able to do things with my children & grandchildren. So I will win this battle one step, one day at a time!!
Truth: I did indulge in chocolate today.. Godiva Pearls.. Only 3 grams of carbs in 8 little pieces. They come in a little metal container that I keep in the fridge. I try to only have a couple at a time.. make the 8 last the whole day.. there are several days worth in there!!
I had a couple pieces of Sushi last night. The rice is a big no-no. Today has been a constant struggle not to devour everything in sight! Today is an emotional day for me personally so I knew it would be hard. I had hoped being on track the past few weeks would help. I think it has.. I had a turkey burger (no bun) & mashed cauliflower at Ruby Tuesdays today at lunch when what I really wanted was pasta. I ate half a bag of pork skins (no carbs!) instead of ordering pizza. I am drinking my iced coffee right now instead of devouring the kid's mini snack cakes. But I am miserable! Not because I didn't have pizza.. and I know the pizza would not make me feel better for long,it would actually make me feel worse. I am emotionally miserable for personal reasons that have nothing to do with food.
Food has always been my pacifier, my soother. I have to deal with my emotions rather than smothering them in chocolate! I have seen a therapist for several years now. That has helped alot. But ultimately it is my responsibility to make the right choices. I can blame my childhood, my ex, my losses, my tragedies, my health, but at the end of the line there is just me. The next step I take is my own. I will get through today. I fear failure, I fear losing the gains I have made.. gaining the pounds I have lost! I fear my MS will make my mood swings & emotional waves harder to deal with. But more than those.. I fear not being here for my family, not being able to do things with my children & grandchildren. So I will win this battle one step, one day at a time!!
Truth: I did indulge in chocolate today.. Godiva Pearls.. Only 3 grams of carbs in 8 little pieces. They come in a little metal container that I keep in the fridge. I try to only have a couple at a time.. make the 8 last the whole day.. there are several days worth in there!!
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