reposted from Friday, January 13, 2012 to help me reread it

I have many online friends in groups for weight loss surgery.
I read about the difficulties they have. Some people need the control that is forced by the results of the surgery. When it is life or death that the weight needs to come off, it is a great tool.

My point is that the surgery is a tool and not a magic wand.
I was looking for a magic wand.
I was too lazy to follow the outlines of any diet program. I wanted it easy. I still do.

Mmmmm, I would love a bagel. Or two.
That is my problem! I do not eat till I am sick or till I can't move. I do not eat ice cream from morning to night. I do enjoy my food and I love eating in restaurants.

I don't want to get sick every time I eat. Two ounces of food three times a day? Why have surgery? (This is not for discussion since I do realize that there are very good reasons for the weight loss surgery.)
It just isn't for me.

I have learned to do the things I need to CHANGE MY LIFE.

I have different eating habits now. For one, I eat constantly, now, while I ate in bursts before.

My body was ready for starvation.
Yes, everything I ate was saved. My body never knew if I would refuel it in 2 hours or 10. It saved and it hoarded every morsel I shared. My jeans just continued to grow.

Three meals a day? Before, I waited all day for a large evening dinner. Now I eat 5 or more meals every day.
I plan my food. Some days I place a bunch of foods on the dining room table and just work away at them all day. I plan my food every day. Some times that plan is in my head but it always exists.
I plan my food when I go to the supermarket. I go often. I buy MY foods.
I do not eat salads in general but I do eat vegetables. I enjoy my vegetables microwaved a short time and then I nibble at them with low fat/low cal dressing. My rare salads are covered in tuna with all its protein goodness. I use low fat Catalina dressing.

When I am in the supermarket, I shop fast and get just what I need. Usually. Other times, I window shop. I wander the aisles and read labels. I think of new things to eat that are safe.

I take my vitamins.
I never thought much of vitamins before but I now have a wide variety that help me. I learned from my WLS friends that there were many supplements they needed to take. Biotin, B-12, D, C, potassium, magnesium.... I will explain what and why in the future.

The most important is protein.

I do not want to comb my hair one morning and find it falling out in clumps. Can you imagine how I felt for my friend when I read that?! The doctor told her that she wasn't getting enough protein.

Simple solution. Consume more protein.

How do you consume enough protein with a stomach that holds 2 ounce meals and rejects a lot of them? Not easily. The general idea is to drink protein shakes.

I read a lot about protein shakes. Everyone has a recipe and a favorite brand protein powder. Basically, nobody likes them. I will share mine with you.

My diet is easy, lazy, healthy and works.
As of this date, I have lost over 65 pounds in 6 months easily.
I have not been hungry.

My posts will focus on different areas of the things I have found work for me. I hope they help you too.

Let's review the things we started in the past posts.
Use Index cards or a small notebook- write down everything you eat.
Track your liquids. Focus on increasing water amounts.
Weigh yourself. Measure yourself. Then hide scale, tape measure.
Have you taken some photos for your records?
Increase your protein intake.
Don't worry about the carbs for now. Just don't have them early.
Start your day with protein.

One day at a time.
Don't worry about the big picture.
We will get there.
We have begun.

Sunday, March 30 2014 - Today is my 3rd day

Thursday I came home from my doctor with the news that I need weight loss surgery. My weight is too high and out of control. It is time to take control away from me.

I need NSAIDS. I have Auto Immune Diseases. If I have the surgery, I cannot take any NSAIDS. At all. This is why I have to lose it on my own. I go back to the doctor for tests all month but I see him again in a month.

My goal is simple. Show myself I can lose weight in the month ahead and then keep on going. It has nothing to do with the bins of really nice clothes in my attic that will fit when it gets warm and that are perfect for the season coming. That is just a bonus. Not a bad one!

reposted from Tuesday, January 17, 2012 to help us reread it

One Day at a Time.
Remember that.
This is your life and you need to take control of it.

I haven't said it before but I don't care how you do this- in other words if you like Weight Watchers or Jenny or Herbalife, that is ok. Get started any way you choose.

I want you to keep going. That is what we are doing here.
Life changes.

It is important to journal your foods (index cards) so that you are aware of when and what you eat. I like fitclick .com food tracker.

We have eating problems. Food goes in and it isn't doing the right job. We need to fix that.

It is important to drink water. This is the truth and not just something weightloss centers think up so they can fill your poor, empty, tummy with something other that pizza.

Keep track of your liquids and waters on those index card food journals.

One meal a day is starvation.
You have tried that diet, haven't you? It didn't work or you wouldn't be reading this now. Fasts are fine for a day.
Actually, mini fasts are fine for a day. They can be used to kick start your weightloss when you have hit a plateau. A fast means focusing on no food for a day and finishing with a particular meal. Maybe a cabbage soup. This will cause you to lose water weight but not real weight.

Food needs to be stretched out over the day. You can try 6 mini meals a day and adjust it to what works for you.

You never want to be hungry. Hungry sabotages your plans. Protein will keep away the hungries. Eating before you feel hungry also keeps you winning.

Learn what hungry feels like. When you think you are "dieing of hunger", drink some water and wait 30 minutes.

I have told you before that I do not want you to give up anything. Yet, I want you to abandon the wrong choices.

Let's start our day with a protein drink such as Slimfast (my lazy choice). I use this one because it has protein and vitamins along with a taste I can tolerate. The price is also reasonable. Have a banana or other fruit, also.

An hour or two later, I have my coffee and a protein bar such as the ones made by Atkins or Zone. I choose a high protein low calorie one.

Lunch is next. How about tuna? Or hard boiled eggs? Or the two combined and blended with Hellman's Low Fat Mayo (the one with the green cap)? Add chopped onions and other veggie stuff as you prefer. This is not a time for a sandwich. Use your fork. I have invented many ways of eating this such as rolling spoonfuls in a lettuce leaf for mini wraps or using cucumber slices like crackers.

Another meal in a few hours. Greek yogurt. Any flavor, any amount. Have some fruit like strawberries or blueberries.

Dinner. You know the things we have been taught to eat - but just make sure it is high on the protein and low on the fats, calories, carbs. My favorite is a piece of salmon (on a plate in the microwave covered for 3+/- minutes, season as you prefer), along with a ton of veggies.
I cook my veggies in the microwave till they are just not hard anymore. Mushrooms, broccoli, carrots, zucchini, green beans....I am lazy. I buy precut vegetables! I keep trying new ones. I google what I buy or see and figure out how to use my microwave or crockpot to invent a low cal lazy food.

Late nights can be hard. I pop popcorn in my microwave and sprinkle butter buds (seasonings aisle in supermarket) or garlic salt or spicy stuff on plain popcorn.

My freezer is filled with 25-50 calorie ice pops. I am really bad at the just one plan so I like the low cal ones so I can have 3!

Read labels. I found individually wrapped string cheese was a controlled quantity of protein.
I like my cheeses. I have low fat swiss cheese that I only buy a small amount (quarter pound) and I have cheese and tomatoes.
I found flatbread by reading labels. I spread peanut butter on it. I read the labels and found the Healthy Choice brand was not as healthy as my favorite brand!

Have you been keeping track of my calories? My proteins?

Anytime I am hungry I always have my protein powder drink available. Simple mixture using vanilla flavored whey protein powder (Designer Whey) and any sugar free drink such as Crystal Light.

Plan out your food for tomorrow. Keep track of your numbers and make sure you won't be hungry.

You CAN do this. Let's.

Saturday, March 29, 2014, A New Start

Thursday, I drank a protein bottle when I came home from the doctor.
Instead of lunch. Spent the rest of the day crying and upset over the way life is and the weight loss that I now get to re-lose. I have to lose it. Doctor read me the riot act basically. I was told weight loss surgery (no wimpy lap band, either) if I do not lose it on my own. This blog is the proof that I could do it before and now it will be my proof that I can do it again.
I have to succeed since weight loss surgery means no NSAIDS and that means the return of severe and constant pain.

Yesterday, went well.
High protein Slimfast in the morning.
Coffee and Zone protein bar. (My coffee is decaf, now)
Protein bottle.
One slice of Carrot bread
My daughter's crock pot chicken for dinner (included potatoes and carrots)
there was some peanut butter late night but it was just some and not an entire jar.

This morning started with a protein bottle.
Now I am drinking my coffee with a protein bar. This one is a new one for me. NuGo Stronger is the name, I think. 25g protein but 320 calories.
I think I will stick to Zone bars or Quest bars.

I am going to continue to repost the things I wrote in the past so that we read them together.

I don't do well with moderation!

I have been trying to add things to your eating habits.
It is so hard to give up the things we like or enjoy-even if they are killing us.
We need to learn positive control and instigation.

Mmm, chocolate bars with hot, morning coffee....see how easy that was to put into your head?

Now think of a great big Chef's salad with all the good, healthy things added in that you like. Lettuce, spinach, onions, carrots, tomatoes, corn, egg slices, beans, berries, chicken, tuna, shrimp,....

If you can replace the first picture with the second one, you will have no problem losing all the weight you choose. However, if you are like me, then it didn't work.

To begin with, I now have a protein bar with my coffee. I still prefer the ones without the chocolate coating. It is just easier for me to not have any. I don't do well with moderation!

It is best to not allow that first picture to take up space in your mind at all. I have found that I shop with a buffet plan on my mind. I chose many foods that I can enjoy. They are all ready to use or even to eat when I bring them home. Zucchini is a very easy food to cook and I enjoy it. If I buy them whole, lazy me might just leave them till they are watery and rotten in my fridge. I pay a lot more for presliced vegetables-but I cook and eat them all. I save money because there is less rotten food. I don't like giving my food more time and attention then it already gets from me. You need to find what works for you.

Getting back to the evil pictures in my mind, I plan a meal based on those easy foods I have in the fridge. On my way home, I might be thinking about a slice of salmon filet from my freezer with just a splash of soy sauce on it (5 minutes in microwave if frozen) along with some vegetable that also gets quickly cooked in the microwave. No thinking about pizza being easier and faster.
I don't let myself feel hungry and that way, I don't let hunger win.

I have mentioned Protein shakes several times now. They are an essential part of our non-diet. Protein keeps us from feeling hungry.

There are many different whey protein shake recipes that you can try.
Basically, take a scoop of any brand whey protein powder along with other ingredients and mix in your blender. You can add fruit, milk, ice, anything.
My favorite protein shake is simple. I use an empty water bottle for the scoop of vanilla whey protein powder. I add about 2 inches of warm (never hot) water, close and shake. This dissolves everything. I then add strawberry Crystal Light and ice water and shake. Quick, easy, disposable!
If you page back to through the history of this blog, there is a post or more of shakes.

I will be healthy and strong.

CHOICE
The thing or person chosen; that which is approved and selected in preference to others; selection.
The best part; that which is preferable.

Every day You make choices.
Today choose to eat right and to choose your foods.
Choice eliminates the need for willpower.

Do you want me to tell you what to eat every day, every hour?
It didn't work for me. I saw those menus and measurements and I could not follow them.
I needed to learn to make healthy choices.
This is all about my life changes and you can make them your life changes, too.

You have heard the saying, "Eat to live, not to eat".
We are here to reduce the importance of food in our lives.
When we suffer through someone else's menus for a week, they might cause us to lose weight but when we stop following those menus, it all comes back.
My weight will come off slowly and steadily.
I will be healthy and strong.

You can choose to be also!!





 #proteindiet #Greekyogurt #diet #lowcalorie #weightloss

Winter shopping cart

My Winter Shopping Cart:

Chobani (or any) Strawberry Greek Yogurt- any size
Bananas
Damascus Flax Roll-Ups
Skippy Reduced Fat Creamy Peanut Butter (better than the healthy brand)
Poland Spring or Nestle 160z water bottles (cases) for no reason other than how they fit in my hands
Tuna-any cheap, water packed type. I prefer Bumble Bee Light packed in a pouch
Kraft Fat free Catalina Dressing
Hellmann's Low Fat Mayonnaise Dressing 15 cals/Tbsp
Popping corn (air popped in microwave in a paper lunch bag)
spray oil/butter buds
Slimfast bottles
Designer Whey Protein Powder
Edy's Fruit Bars 25 cals each in my freezer
Ready cooked rotisserie chicken (I debone it and repack it when I get home)
Zone Protein Bars
Eggs to hard boil
Green tea and others
Salmon
Shrimp
Presliced fresh vegetables
Small amounts of cheese such as string cheese or any other low fat cheeses

(Winter shopping cart because I am a little stricter when the fresh fruit is better)

Please think about your shopping cart. What shouldn't be in there and what do you need to add?
I found out that when I eliminated Big Macs, Whoppers and other items like those, I was able to afford to make large pieces of salmon or handfuls of shrimp at home!

reposting

You want to lose weight?
Have you spent your life on diets like I have?
Have you tried Weight Watchers, Jenny Craig, Over Eaters anonymous, The Grapefruit Diet, The Banana Diet, The Cabbage Soup diet, The South Beach Diet, The Atkins Diet,...?
Me too.
I have tried so many different diets and failed at them all. I learned something from all of them and weight did come off. My problem was the weight always came back.
I decided that I am a failure and I will always be fat, unhealthy without nice clothes.
I was ready for the weight loss surgery.
My magic had been offered finally.
I was nearing 350 pounds and all I had to do was let these wonderful doctors open me up and rearrange my insides. The plan was to recreate me so that I would no longer be able to eat nonstop and gain more weight. I would finally be thin!!!!
Tomorrow I will continue to tell you more of my history.

Now we will start your journey also.

I want you to get index cards or a small notebook. Anything to make this easy for you to do.
On the first index card, write down everything you have eaten so far today. On another card write everything you ate yesterday. Go back as many days as you can completely remember.
Nobody will be grading you on these and nobody will read them. You never need to look at them again if you choose not to.
From now on everything you eat gets written down.
It does not matter what you eat yet.
Just be honest with yourself.
You matter.

repost so I restart

Three days ago, I was given a tomato.
It was very little colored, more pink than tomato colored.
I placed it in the plant room with the struggling pepper plants. Tomato was rotated every 12 hours, until today.

I have just finished slicing into a very red and delicious tomato.
Well worth waiting for and it brought with it reminders of the healthy, good tasting foods not too far off.

Three years ago, this tomato would have rotted in the drawer in my fridge. I would never have enjoyed it since I wouldn't have looked for something fresh to eat.
The closest I came to a tomato was half a pizza.
Yes, pizza is yummy and healthy.
No, pizza is not one of the food groups and you cannot eat it daily.

I gave up bagels.
I did not give up pizza. I have relocated pizza. It is a no more than once a month treat. When I eat it, I enjoy it.

Any food I eat, I enjoy now. If I feel guilty eating something, then I evaluate why. I stop eating and return to the labels. I read the nutritional values. I determine the food's location: in the good column or the NO! column?
I have developed my anything goes rule. One free bite. Of anything (but a bagel). One bite. After that one free bite, I have to pay. Not with money! Calories are costly. They go in the Bank of Hips and it is very hard to undo that damage.

Are you having trouble joining me?
Is it hard for you to get started?
Don't know where to start?
Add don't subtract.
Don't suffer.
You need to eat not starve.
How to add?
I keep saying add protein.

How?

Take 7 empty, disposable 16 oz. water bottles. (You drank all the water yesterday and set them out to dry)
Line them up with a funnel in the first one.
Add a scoop of whey protein powder to each bottle. (I prefer vanilla flavored).
Now add flavor.
My bottles get Crystal Light. I like the strawberry/banana. Each bottle gets half of a packet before storing.
Cap 6 of the bottles.
The 7th bottle is for now.
Add 2 inches of warm, not hot, water. Cap it and shake vigorously to completely dissolve powder. That means I have dissolved this already and just need to add cold water.

Do you like Creamsicles? Add orange juice or other low cal orange drink.
I know somebody that uses cranberry juice since she needs to drink it.
Experiment- you have a week's worth of protein drink to try. Every day, early in your day, drink your protein. Make sure you remember to eat 4 hours later.

Next week you add a second set of 7 bottles.

If you have your protein early for breakfast, try a Greek yogurt for lunch. Fruit goes great with yogurt.



We can do this - We will do this!

Have a great and healthy day!

Repost because I need to restart

Are you ready to commit to a life change to lose your weight and keep it off?