my menu and workout for those who asked.....

My eating routine is pretty much this: first thing in the morning I drink an unjury protein drink, one scoop mixed in water. then about 9:30 I have some kind of fruit (usually apple, banana or grapes) or piece of string cheese lunch is almost always the same: 1/2 cup black beans or pinto beans and 2 rye crisp crackers. afternoon snack is a piece of string cheese or fruit, depending on which I ate in the morning, I eat the other in the afternoon dinner in the eveing is whatever my husband cooks ( I just eat the meat and veggies), I dont measure my food amount then I jus**** what I want to feel satisfied. evening snack: either dried prunes, yogurt, string cheese or fruit. sometimes if I wake in the night I have to eat, I get low sugar and get the jitters and sweats so I will have a piece of cheese and a cracker or a protein drink. Things I dont eat; junk food (except pretzels or popcorn now and then), bread (still sticks too bad for me), pasta (sticks too), sugared treats. I dont allow myslf anyhting out of a vending machine (other than diet soda). I have stuck to that LAW and WILL NOT break it. On occassion (once a week) I treat myself to sugar free ice cream, or some other sugar free treat (cookies or candy). My favorite treat is this soft serve ice cream at a local gas station called "Wow Cow", its sugar free, fat free, and VERY low calorie; only 12 calories per ounce. A 3 -4 ounce serving is all I can eat or want. I know they have it available at many places that serve soft serve. You can research it on line under Wow Cow. I do enjoy coffee, diet soda, and crystal light. I am faithful to vitamins; 2 chewable muti vits morning and night, 2 calcium morning and night, 2 stool softeners morning and night, and I drink one scoop of citracel mixed in h2o am and pm (I had a big problem with constipation and this regimine ahs worked wonders for me) I have favorites at fast food places and have a plan for each one we might go to, I only allow myself certain things from each place: Taco Bell: the pinto beans and cheese Wendys: Chili McDonalds: Side Salad A & W Chili (although Wendys is better) Kwik Trip: Bananas (2 bananas is a great meal for me) My usual work out routine is walking 6-7 days a week. I walk a minimum of 2 miles, brisk walking, and weight training. I have a weight machine at home and my routine takes me about 25-30 minutes. I do it 5-7 nights a week. I do it in the evening just before going to bed and beleive me I am wore out and sleep so well when I hit the bed, my muscles are exhausted. I also bike or roller blade as the weather, my work schedule, and my kids sports schedule allows. I find 10 - 15 minute time frames to do what I can. Evry little bit helps. If I take the kids ot school for an activity. They always want to arrive early to visit so I use that to walk the halls, the trakc or use the playground and get creative, instead of standing arond and visiting with all the Moms. Once I have done something for 15 minutes I go visit. I do admit, I have slowed my execise down a little as my wieght was still going down and I wasnt willing to eat more on a routine basis, I just dont get hungry so I dont want to eat when I 'm not hungry. thats the routine, and very nasty habit, that got me where I was in the first place. I am trying to keep my weight between 140 and 145. I have been staying closer to the 140 mark, but I dont want it lower than that, I would look too skinny. My husband eats pretty much the same way I do, except bigger portions, and he has lost almost 90 pounds now, without surgery, he uses the same exercise routine as I do too. Its been a great change for him and his health as well. And we LOVE the time together, we laugh at, with and for each other. Then rewad ourselves with a cup of coffee together. Life is just so good and so much better now! I cant praise about how much btter life is when i do as I should and reap all the healthy benefits. I feel so good physically,emotionally, and mentally! I am so blessed to be a WLS success and still keeping at it. Best wishes to all-Janelle

Hi Janelle, Thanks It sure sound like you have your life in pretty good order, the only thing I see in you diest stuff that might need to be changed. Is the amount of fruit you eat. Fruit as a whole has a lot of natural sugars in it & could be causing the sugar problems you are experiencing. It could actually be dumping & not low-blodd sugar. Just a thought to add more protein & cut out the fruit. You have done great , so if what you are doing works for you, than keep it up. I would also drop the soda, it is bad for us even diet. I don't even want to go there, coffee addition is bad enough with me, sure don't want to even try soda. Even if you drink it warm or flat it still expands in your pouch & could cause stretching & change the amounts you can eat at one time. Thanks again for your routine, it is always nice to see someone else's way of doing things. Marilyn, the Bearlady

Hi Janelle, I also noticed that you don't take any B-12 or any combo of B-Vits, have you had your Blood work check recently. It is always a good idea to stay on top of them & make sure your B-vitamins are not too low. they can cause big problems. Just an after-thought Marilyn, the Bearlady

HI MARILYN, THANKS FOR YOUR INPUT. I HAD PEOPLE ASK ME TO SHARE MY MENU AND WORKOUT BECAUSE THEY WERE CURIOUS AOBUT MY SUCCESS. I AGREE THAT THE PROTEIN NEEDS TO COME FIRST, BUT FOR LONG TERM SUCCESS AND WEIGHT MANSGEMENT WE CANT FORGET THE FRESH FRUITS EITHER. MY NUTIONIST IS VERY ADIMENT THAT WE REMEMGBER WE NEED THE GOOD CARBS WHEN WE ARE IN THE MAINTAINING PHASE OF LIFE, ESPECIALLY OUR BRAIN REQUIRES THEM. I DO TAKE A SUBLINGUAL B-12, TWICE A WEEK. I FORGOT TO PUT THAT ONE ON THE LIST. MY BLOOD WORK IS EXCELLENT. I JUST HAD IT DONE BEFORE MY ABDOMINOPLASTY AT MY PREOP LAB WORK. BOTH MY PRIMARY PCP AND PLASTIC SURGEON SAID THEY HADNT SEEN SUCH EXCELLENT LABS FOR A WLS PATIENT AT GOAL. I FEEL CONFIDENT THAT I HAVE AND AM DOING THE RIGHT THINGS. I KNOW THERE ARE MANY PEOPLE WHO BELEIVE THE SODA IS BAD, BUT MY DR ALLOWS IT AND OPINIONS OF THE SURGEONS DIFFER AS WELL. SO FAR I DONT HAVE ANY PROBLEMS. I GUESS IF IT STRETCHES MY POUCH MY HEALTHCARE TEAM WILL BE A LITTLE HAPPY AS THEY THINK I SHOULD EAT MORE! ITS ONE THING I HAVE SAID FROM THE START THAT I DIDNT WANT TO HAVE TO GIVE UP. I ENJOY ONE EVERYDAY, AND DONT FEEL IT HAS CAUSED ME ANY GREAT PROBEMS. I DRINK FAR LESS THAN I USE TO OF IT, SO THAT IS A PLUS IN THE RIGHT DIRECTION. THANKS FOR SHARING.........JANELLE

You know, I think we are all success stories here...and everyone has a different routine that works for them. I work out and eat a regular diet. At times, I deviate. I'll have a bloody mary on the weekends, and maybe a taste or 2 of dessert. For example, you drink diet soda with no problem. Anything carbonated still makes me sick, even if I stir it until it's flat. I never eat pasta, because it fills me too quickly and I don't get enough protein that way. What some people have problems with, other people have no problem with. Also, some people can't eat the same thing every day....it gets too boring for some...they like variety. I hit the gym pretty much every day now. One day is cardio, the next is machines and weights. On the weekends, my boyfriend and I work out together...and we are starting ballroom dancing lessons on friday nights. Variety is the spice of life....everyone is different....and in my humble opinion, we are ALL success stories! Best wishes, Joanie

Hi Janelle, thanks for sharing this important information. You support once again my theory that structure, healthy eating choices, and regular, strong exercise is the only way to keep this weight off - it's a no-brainer. Maintaining that vigilance daily, however, is the real struggle. You seem to be at peace with it all and doing very well - that gives me hope that this can be achieved! I do note that you mention you are not hungry. Although my pattern of weight loss and maintenance is very similar to yours (I eat much of the same things you do and our workouts mirror each other's) -- I have been painfully hungry for the past few months, a real physical hunger that just won't quit. I'm trying to cope with it, almost treat it like a given, an adversity that I will have to live with, but I'm not coping well at all. Can you share any insight on whether or not you ever find yourself deeply, ravonously hungry? If not, to what do you attribute that? Thanks so much for helping us out here, this is great stuff. Maureen

hello janelle! i love to read what others are doing to maintaine the success! i LOVE the sugar free short bread cookies from snack well. I wouldn't touch a sugar cookie from the regualar boxes but those I can't live without. I limit myself to the 3 per serving and I will admit to eveyrone here I do it every single day!!!!! gee I'm hanging my head in shame...sometimes i feel like this message board is like a AA meeting for food aholics. It has been such a great support for me I think NO i KNOW i'd never have been able to do as well without it. thank you everyone!!!!!!