What I eat!

Do you want me to tell you what to eat or
do you want the freedom to choose?

Today and most days this is how I start:

8am 1 scoop vanilla whey protein powder in 8 ounces water with strawberry or chocolate flavoring added.
9:30am coffee with milk and a zone protein bar
12:00-2pm lunch *
3:30pm 25 calorie fruit ice pop
4:30pm  1 scoop vanilla whey protein powder in 8 ounces water with strawberry or chocolate flavoring added.
6-7pm dinner*
9pm 25 calorie ice pop

lunch or dinner is any of these combinations:
(the numbers are quantity, carbs, protein, fat, calories)

Axelrod Easy-Diester Nonfat Cottage…	1/2 lb.	15 23 0 152
Banana-Medium	1	27 1 0 105

 or

TUNA MACARONI SALAD FRESH TO GO 7…	1	40 12 17 360
Starkist Chunk Light Tuna Packet in…	2-3/5 ounces	1 18 0 80
Hellman's Low Fat Mayo	2 tablespoons	4 0 2 30
Bottled Water	16-9/10 fl. oz.	0 0 0 0

or

Starkist Chunk Light Tuna Packet in…	2-3/5 ounces	1 18 0 80
Hard Boiled Egg	1	1 6 5 78
Kraft Free Catalina Fat Free Dressi…	5 tablespoons	28 0 0 125
Looseleaf Lettuce Leaves	10 ounces	8 4 0 43
Fresh Tomato-Medium	1	5 1 0 25

or

Chobani - Greek Yogurt - Strawberry…

6 ounces

20 14 0 140

Papaya Cubes

1 cup

14 1 0 55

or

Papaya Cubes	1 cup	14 1 0 55
Designer Whey - Vanilla	1 scoop	3 18 2 100
Chobani - Greek Yogurt - Strawberry…	6 ounces	20 14 0 140

or

Boston Market 2 Piece Dark Rotisserie…	1	6 32 17 300
Boston Market Low Fat Garlic Dill…	1/2	12 2 2 70
Boston Market Mixed vegetables	2 ounces	3 1 2 33

These are the numberrs for the other items:

Decaf Brewed Coffee-Prepared with…	18 fl. oz.	0 1 0 0
Whole Milk	4 fl. oz.	6 4 4 73
ZonePerfect Classic Fudge Graham…	1	23 14 7 210

and

Designer Whey - Vanilla	1 scoop	3 18 2 100
South Beach Living Strawberry Banana…	1	6 3 0 30
Tap Water

Notice that all these calories don't add up to a lot for a day's meals but the protein numbers are high :)
I use fitclick.com's diet tracker. There are lots of apps out there.
Make your own menus out of your own favorite foods.
Find new favorites!

.#proteindiet #Greekyogurt #diet #lowcalorie #weightloss

 I am thankful that my mom sat me down when I was a teen and gave me this wallet sized little book of calorie counts. She explained that I could eat 10 chocolate bars for the day's calories or I could have tons of good foods for half those calories. Then she handed me a piece of paper to calculate how many calories a day were right for me and a menu for the next day's foods. Anything in the house was available till we went to the store. I learned that it worked.
I still use that info every day but now I focus on protein also.
What will you eat tomorrow?








 #proteindiet #Greekyogurt #diet #lowcalorie #weightloss

This month has been interesting.

As you know, I went to the doctor and was weighed. I was then told, lose the weight or get weight loss surgery.
I began to rethink my previous diet plan and lifestyle change. I began to focus on remembering how I had lost all my weight previously.

I got started.
Then I got sick. Ugh. Do not try to diet with pneumonia or bronchitis. I worked hard at it this month.

The first part of the month I dropped pounds fast. The second part of the month, the only thing I wanted to eat was Wonton soup. Now that is not bad in the calories but the salt will kill you and your diet. The pounds did not continue to come off but I did not gain those back or any new ones.

As of today I am back to eating right.

I had a Simple Protein Shake for breakfast.

Simple Protein Shake:
1 scoop of vanilla protein powder added to an empty water bottle.
Add 2 ounces of warm water.
Close bottle and shake to dissolve.
Add 2 Tablespoons of Hershey's Lite Chocolate syrup (15 calories!)
Add 4 ounces cold water
Close bottle and shake.
Drink.
I use Designer Whey protein powder since the calories are low and the protein is good. It dissolves easily also.

Throughout the morning I worked at my decaf coffee and a bottle of water.

I had another Simple Protein Shake.

2 hours later I had my salad.

Tuna Salad:
A big bowl filled with any kind of lettuce
1 sliced egg
1 sliced tomato
1 envelope of tuna (70 calories for 17g protein)
I prefer Catalina Dressing (2 Tablespoons has 50 calories). I use a lot.

Another bottle of water.

Now I am drinking some coffee.

So far today I have had 600 calories and 71 grams of protein according to my diet tracker at Fitclick.com.

I figure I am back on track.
Last month I lost 23 pounds. This month is a clean slate and i hope to do it again.




#proteindiet #Greekyogurt #diet #lowcalorie #weightloss #fitclick #salads

Why Whey Protein?

This is from an article I am reading:

Lactoferrin For Fat Loss

The potential anti-obesity effect of lactoferrin was confirmed in obese mice, when researchers found that a lactoferrin-rich diet resulted in increased fat loss.¹⁴ Another study in mice found that a lactoferrin-rich whey protein isolate prevents obesity by inhibiting weight gain, and fights obesity by enhancing fat loss.¹⁵ During spontaneous feeding (when mice were not calorie restricted), the lactoferrin-rich whey protein isolate prevented weight gain and fatty liver formation. During a calorie-restricted diet, the lactoferrin-rich whey protein isolate enhanced fat loss.¹⁵
New research is showing that lactoferrin might help humans shed body fat as well. One indicator is that higher blood levels of lactoferrin are associated with lower BMI (body mass index, an indicator of obesity), lower waist-to-hip ratio, and lower fasting triglyceride (blood fat) and glucose concentrations.^16,17
A number of studies confirm this finding as well. In one notable study, healthy men and women between 22 and 60 years old supplemented with 300 mg of lactoferrin tablets a day for 8 weeks.¹⁸ Subjects were told to maintain their regular food habits. Compared to the placebo group, the group taking the lactoferrin supplement experienced a significant 12.3% reduction in intra-abdominal (visceral) fat.¹⁸ The lactoferrin group also showed significant decreases in body weight (-3.3 lb), BMI (-0.6), hip circumference (-1 inch), and waist circumference (-1.7 inches). The placebo group, on the other hand, gained 2.2 pounds.
The researchers concluded that lactoferrin appears to be a promising supplement for counteracting the accumulation of belly fat.

The rest of the article is at 
 http://www.lef.org/magazine/mag2014/may2014_Weight-Loss-Benefits-of-Lactoferrin_01.htm

This information supports my use of Whey protein powder in shakes for extreme, fast and healthy weight loss.

This is not how to eat!!

I haven't posted much this week because I am dealing with an awful asthma attack and preventing it from becoming pneumonia.
Funny thought to tell you what I ate today-- it is so little that I didn't think it was humanly possible!!
This morning I never finished my coffee since I feel like my day never started.
Around noon I had a high protein Slimfast.
Awhile after that I ate about a cup of cubed papaya.
And now I just finished a pint of grape tomatoes.
By the time I go to bed I will have had a 6oz Greek yogurt.

This comes to 500 calories and 43g protein.
This is not how to eat!!

Give me a few days and we can go back to normal.

I am 2 weeks into this and I am now down (weighed in today )
22 pounds!!!!
Don't tell me you don't believe it because I don't!!!

Meal Plan

Do you need to be told what to eat and when?

This is what I am doing.

8am 1 scoop protein powder and whatever no cal flavoring you add. Mix with water.
You can have coffee after or in it.  
10am I have my coffee and zone bar.  
12noon 2nd scoop of protein powder drink.
2pm lunch. I'll give you a list later.  
4pm protein drink or even an ounce of nuts.  
7pm normal dinner but no bread etc. Pasta rarely.
Focus on protein.
No hidden calories. I'll give you ideas.
Drink water all day. I drink 3 to 4 16oz bottles.

Protein heals.
Protein feeds the body.
Liquid protein replaces food.
Protein keeps the "hungries" in control.
Helps burn off the calories.
Trick is to intake more protein per calories.
I like 1 per 10 but up to 20 is ok.
As in my zone bar has only 14g per 210 calories but goes well with coffee for satisfaction.
A good multi vitamin is a good idea also. Just to fill in any gaps!
Whey protein is able to cause you to lose weight also.
Something about whey does it.
That's the magic to my weight loss plan and how my weight falls off once it clicks and works.







#proteindiet #Greekyogurt #diet #lowcalorie #weightloss

You are making life changes.
That is the beginning.
We can all do it- a diet or a surgery is just a tool, but your life changes are yours forever!!

Find what works for you.

We are overweight for reasons that we cannot always control.
I have learned that it is very hard to stop eating and stop eating what is enjoyed.
Until you reach a point of supernatural control, don't stop eating. Work with it.
Substitute foods you enjoy that are good for you for the ones that aren't.
I gave up bagels, but I never gave up having something cake-like with my morning coffee. I have protein bars instead.
At night I nibble on blueberries or a big plate of veggies of choice.
Find what works for you.

STOP!!!!!!
Now, think about WHY do you want to lose weight?
And for WHO?

Foods again

Today I ate even less. Busy day with my grandchildren. Tomorrow I will write something interesting!
My day's calories were only about 1100 but my protein comes to 105g.
If this is what is happening when I do the right thing and give up the junk, then once again the weight will come off fast. We will see. The cardiologist will weigh me the end of the month after a month of dieting.

Today's food

Today I ate:
Protein shake (scoop of Designer Whey, packet of Crystal Light, water)= 130 calories, 22g protein
Decaf coffee with milk =
73 cals, 4g protein
Quest Brownie bar=
170 cals, 20g protein
Banana=
 105 cals, 1 protein
Protein shake (scoop of Designer Whey, packet of Crystal Light, water)= 130 calories, 22g protein
Tuna and mayo Mac salad=
360 cals, 12g protein
Tuna boost (I increase the tuna)=
80 cals, 18g protein

Still under 1000 calories and a 300 calorie/ 15g protein dinner = Asparagus, tomatoes, a little mozzarella cheese.
The key to this is that my protein is 114g.

Do you want extra food? Are you still hungry?

I always have a low cal high protein yummy food in the house for insurance. 
There is popcorn someplace in the cabinet that I pop in a brown paper bag in the microwave. Then I spray on olive oil and salt- I also have butter buds. 
I also take all those traditional diet veggies and pop them in the microwave till half cooked, so not raw but still finger foods. I use a tiny spoon to drip salad dressing on them (try for no cal or low cal).
Or Greek yogurt with a spoonful of strawberry jam and a scoop of protein powder stirred in till the lumps are gone. Slice in a banana or any other fruit to make it a meal.
All 'safe' foods to satisfy my hands and mouth. 
My tummy, I feed the monster every 2 hours with high protein and lowest cals I can find. 
Protein keeps my hungries away.

Meal Planning

So, I am back to drinking protein shakes every day.

Start the day with one of those and then a Zone Protein bar with my coffee.
Lunch today was hard boiled eggs, hummus and these mini spelt probiotic crackers I found.
Snacks this afternoon will be greek yogurt and also some nuts. Not a lot about 15 of them. Lots of water.
Don't know about dinner yet.

How did you do today?

I need to reread this from 2012 - how about you?

I went to the WLS orientation program and left with a packet of paperwork. I had questionnaires to complete and doctors to visit....psychologist, nutritionist, cardiologist, pulmonologist, and many more.

I made appointments and started visiting doctors and had blood work done. It was a major process. Everything went well with all of the doctors signing off to get me scheduled. I was finally a success at being fat!

Then, the pulmonary doctor said no. I never expected him to be the one. He said come back in 6 months and we will discuss it.

I was heart broken.
I cried to my online friends in the weight loss surgery groups I had joined. I read their posts and felt bad for everyone but awful for myself.
As I made friends, I began to really read about their struggles. I began to realize that there were many things I would need to learn to do after my surgery.

I did not want to fail even after surgery. I read about malnutrition, vitamin deficiencies, hair loss,...I started to see that this was not going to be as easy as I had thought.

I had chosen the LapBand for my weight loss surgery. You can Google it easily if you are not already familiar with it.
I joined an online support group for pre-op and post-op patients. I discussed all sorts of things with my new friends and began to see some common threads in their post surgery lives.
I heard about vomiting, gas, indigestion, gastro esophageal reflux, hair loss, problems with medicines, vitamins, liquids. I heard about friends returning to the hospital with gall bladder issues, pancreatic problems, malnutrition. I read about struggles to drink enough water and to eat enough protein. I quickly saw that the protein shake could solve many problems quickly but many new friends complained about the taste!

Maybe this was not for me?

I had six months to wait.
Hmmm. Is there a weight loss diet regimen that I could use to practice?

This is a suggested diet for post ops:
Week 1-2:
During this time, only thin liquids can be tolerated. It’s important to keep hydrated with lots of water. Other liquids recommended during this phase include: Clear broth or soup (with no vegetables or meat and not creamy) Skim milk Fruit juice No-sugar added popsicles
Week 3-4:
During this phase, you may start having slightly textured foods. Aim for the consistency of baby foods. Eat protein-rich foods first and then move on to fruits and vegetables. Foods may include: Pureed skinless fish or chicken, Mashed potatoes, Low-fat yogurt or pudding
Week 5:
You may now begin soft foods such as fish and ground turkey. Make it a habit to chew foods well. If you don’t, you may experience vomiting, stomach irritation and swelling. You could also have a stomach obstruction.
If solid foods cause nausea and vomiting, go back to the liquid diet. Then, slowly add soft foods and eventually transition to solid foods.
Solid Foods:
When you are able to eat solid foods without problems, you will need to pay close attention to your diet after lap band surgery. The gastric band system was designed to restrict solids, not liquids.
Liquids will pass through the upper stomach pouch quickly and will not make you feel full. Drinking liquids during or immediately after meals tends to flush food through the pouch and you will not get the prolonged feeling of satiety needed to help you eat less.
A lot of patients have difficulty with solid foods in the morning. If this is the case for you, open the gastric band by starting with a couple glasses of liquid before your first meal.
Too much food or big chunks of food can block the stomach pouch outlet. Avoid this by chewing your food thoroughly and eating small bits at a time. Remember, your new stoma opening is the size of a dime.
Eat only three meals a day and make sure these meals contain adequate nutrients. Your stomach can only hold about ¼ cup of food, or 2 ounces, at a time. Stop eating when hunger is gone or when you feel comfortable.

WAIT A SEC!!!!! 2 ounces of food 3 times a day?
I don't need surgery to lose weight on that!

I decided to try an "Act as if" Diet.
------------------------------
Today we add liquids to our index cards.
Start tracking how much and what you drink each day.
Do you drink at least 64 ounces of water daily? I don't so I work very hard to drink as much as I can.
------------------------------

**I am not saying that weight loss surgery does not work- it is a great tool and needs to be treated as a tool.
(some data has been quoted from http://bmi.ucsd.edu/about-obesity/Pages/default.aspx but I didn't choose one site over another for any reason other than ease of viewing.)