Carb Monster

Naomi, I know this may sound hard to do, especially because you're exhausted, but exercise can actually give you energy and help with depression. I'm sure you've heard it before, but it is so true. Even if you start out with just walking slow, passing a couple houses/ apts in your neighborhood and coming back. It can be so good for you. Carbs, especially the white, salty, and sweet kind, are definitely the devil! But good complex carbs (whole weat tortillas, sweet potato, oatmeal) are good for you (in small amounts) and refuel your body. My doc/ nut gave me a list of "acceptable" complex carbs (ex. Oatmeal is 1/2 oz dry, sweet potato 2 oz). From that list, it says that I should have a serving of a whole grain/ wheat product that provides 9-11 grams of complex carbs. I try to limit my servings to after I lift weights or in the mornings. Complex carbs are necessary for brain function and essential in rebuilding muscle tissue. I'll be the first to tell you that I have not always been the "model" patient. The sweet and salty snack monster has overcome me more than once! But... it is about getting back on the horse and making better decisions at the next meal. You are human. We all are. This has been a lifelong battle for most of us and the probability and expectation of being a "perfect patient" can be daunting! We all make mistakes. It is good that you are meeting with your surgeon on Friday. You are already taking steps in the right direction to getting back to where you want to be. We are here for you! Hugs, Leah

I found this info ... maybe it will help you out a bit. YOU are stronger than that darn Carb Monster!!! What are 'good' carbs? The simple answer to this question is this: good carbs are unprocessed carbohydrates in their 'natural' state - or very close to their natural state. In other words they have been minimally altered by man or machine (or not altered at all). Most diet experts agree that green vegetables are the 'ultimate' good carbs. In fact, pretty much all 'leafy' vegetables and fruits fit into this category. Beans and legumes are also, generally, included on the 'good carbs' list, as are nuts and seeds. Finally, whole-grain cereal foods - including whole-grain breads and pastas - are considered by many to be good carb foods (although there is some disagreement over this). Good carbs have these healthy characteristics: high in fiber: helps you stay full longer (and avoid overeating), provides sustained energy, lowers cholesterol levels, helps to remove toxins from the body low glycemic index: stabilizes blood sugar levels and insulin production high in nutrients: natural vitamins, minerals & phytonutrients promote health and help to prevent chronic disease low 'energy-density' (except nuts & seeds): provides sustained energy, promotes healthy weight loss and long-term weight maintenance greater 'thermic effect': naturally stimulates metabolism and promotes fat loss Many popular weight loss diets incorporate good carbs into their eating plans because they are so effective at lowering insulin production and stabilizing blood sugar levels. Also, because of their high fiber-content, good carbs make you feel fuller and help you to avoid overeating - a major problem for many people trying to lose weight safely! To sum it up, the following food types are generally considered to be good carbs and should make up most or all of your carb intake: whole vegetables whole fruits beans legumes nuts seeds whole cereal grains Note: Some nutritionists include 'healthy' dairy products like low-fat milk and sugar-free yogurt on the list, but there is much disagreement over this so we'll leave dairy foods off for now. (back to top) What are 'bad' carbs... Bad carbs are refined, processed carbohydrate foods that have had all or most of their natural nutrients and fiber removed in order to make them easier to transport and more 'consumer friendly.' Most baked goods, white breads, pastas, snack foods, candies, and non-diet soft drinks fit into this category. Bleached, enriched wheat flour and white sugar - along with an array of artificial flavorings, colorings, and preservatives - are the most common ingredients used to make 'bad carb' foods. Bad carbs are harmful mainly because the human body is not able to process them very well. Our hormonal and digestive systems developed over the course of millions of years. Yet only in the past 100 years or so have humans had access to these highly-processed carbohydrates in abundance. Our bodies simply didn't have time to adapt and evolve to handle the rapid changes in food processing. Because of this, most of the processed carbs we eat wreak havoc on our natural hormone levels. Insulin production, especially, is 'thrown out of wack' as the body attempts to process the huge amounts of starches and simple sugars contained in a typical 'bad carb'-based meal. This leads to dramatic fluctuations in blood glucose levels - a big reason why you often feel lethargic after eating these unhealthy meals. Also, it's important to realize that most processed carb foods provide only 'empty' calories - calories with little or no nutritional-value. Eat enough of these empty calories and your body will quickly turn them into extra bodyfat, as anyone with a weight problem already knows all to well! The regular consumption of large amounts of high-sugar, low-fiber, nutritionally-poor 'bad carbs' eventually leads to a much higher risk of obesity, diabetes, cancer, heart disease, and more. It's pretty clear that the abundance of processed carbs and unhealthy trans-fats found in so many foods is a major cause - if not the biggest cause - of many of our modern chronic health problems. (back to top) What can good carbs do for you? Simply put, if you eat only good carbs you can avoid many of the health problems that plague millions of people around the world. You will be healthier and fitter. You will feel better and have significantly more energy. You will lose most or all of your excess body fat. Most importantly, you'll be able to get more enjoyment out of your body and your life! (back to top) Simple tips for incorporating good carbs into your diet... Try to cut out as much 'junk food' from your diet as possible. This includes pretty much all chips, candy, soft drinks, etc. Avoid - or at least limit - your intake of refined-flour baked goods, including non-whole-grain breads, bagels, doughnuts, cupcakes, brownies, cakes, etc. Also, throw out the processed, high-sugar breakfast cereals - stick to whole-grain cereals and oatmeal. Buy a variety of fresh fruits and veggies and begin to include at least 1 or 2 servings with each meal. Also, avoid getting hungry (and overeating) by snacking on fruit or cut-up veggies throughout the day - a single large apple can easily curb hunger. Try to eat a serving of leafy green vegetables at least twice a day. Also, eat a variety of other colorful vegetables as often as possible. Use nuts and seeds as healthy, portable snacks you can carry anywhere. Also, they can be used to add flavor and 'texture' to many different foods (especially salads). Eat a serving of beans or legumes at least 1-2 times per day. The dozens of different types of beans and peas can be used in hundreds of healthy recipes. Also, consider buying or making bean sprouts - they are considered to be some of the most nutritionally 'powerful' foods available! If you buy grain products - including breads, cereals, crackers, pastas, etc. - always choose whole-grain options. Just make sure that 'whole-grain' is the first word in the ingredients list and you'll be fine. When possible, always choose organic foods.

This was so helpful..I actually am printing it out as I am typing.I will carry this around with me till it becomes secound nature.This will be a BIG plus when I go shopping.I guess I didn't to to bad then for dinner tonight..lol..I had a turkey burger-no bread..a little ranch dressing on it and fat free vegetarian beans.

good, I'm glad!

Naomi, Seems like the Nov buddies have given you some good advice. We are always here to help each other. If you don't think have a support group, think again. I think this board is as good as or better than any face to face support group you could attend. Now, on to the harder questions. You said you have had the carb monster on your back and have been eating too much. 1. What are your stats? I saw that you posted on the Weekly Weigh in but didn't post any weights or goals. This weekly post helps us to stay accountable for our actions. It is not easy to post a gain so we work harder to post a loss. We post good or bad and we receive praise or encouragement from all of our FRIENDS. We do not judge each other! Don't be bashful or ashamed. Please feel free to join us. 2. How much are you eating? You said probably too much. Too much is different for everyone. There is no correct amount at this point. You must listen to your body and track your calories. Yes, bad carbs are evil. This we will all agree on but, the calories are the DEVIL incarnate! We all know that about 3500 calories equals 1 pound. We must consume 3500 less calories than we burn in order to lose 1 pound. Period. As my NUT told me on day one with her "you can lose weight on a Snickers candy bar diet if you eat less calories than you burn." In other words, don't focus as much on the carbs as on the calories. I know there are basal metabolism calculators on the internet, find one and see how many calories your body burns per day and set your calories accordingly. I will tell you that I think most of us shoot for between 800 and 1500. I personally try to stay under 1000 per day. 3. Are you exercising any? LIke Leah mentioned, add some type of exercise to your routine. Go for a short walk. Or, I started by walking in place in my living room while the commercials were on. Do this a few times per day then try to increase a little at a time. We have to move our bodies to lose weight. It boosts our metabolism and burns calories. Set a goal to get in 30 minutes of exercise at least 3 times per week. 4. How much water do you drink? The more water you can put in, the more fat comes off. If you are drinking minimal water, try to increase it to about 100 ounces or more. This helps in several ways. You always have a glass/bottle in hand instead of food, you run to the bathroom thus getting exercise, it flushes the fat, aids metabolism and many other things too. Water intake is probalby one of the biggest keys to success for most of us. 5. How much protein are you consuming? We have to have protein to maintain and create lean muscle. The more muscle, the more calories the body burns, the more weight we lose. See the circle? I hope you don't think I am being harsh or pushy. That is certainly not my intention. I just want to help you and really offer you support not just tell you what you want to hear. If you can answer these 5 questions, it will give all of us a better picture of your progress and what type of advice you really need. November Buddies are here to help. We don't sugar coat thing, (Lord knows Sugar is off limits! Bad Carb, Bad Carb!) We keep it real. But we do it with LOVE! Big Hugs, Valorie

Let me say I DO NOT take anything you said in any form of being har****'s being straight forward with what I was asking.So let me try to answer them for you. 1.I have not posted weight or goals in a few weeks because I was "over whelming" myself with being on the scale up to 5 times a day.Reason why was because I was at a stall (at least the last time I was on the scale)for 8 weeks.My pcm said I was driving myself into my own depression instead of following my new way of living.So she asked me to stay off the scale till I go to see my surgeon on the 10th which,was 3 weeks of no scale.My husband has it locked in his trunk.SO tommrow I should know where I am standing.As far as my stat's this is where I am (as in current weight will know tommrow) Sarted of-270 current-181 loss-89 I sit at 5"4,started off wearing a 22-24.2x.3x am now wearing 12-14,m-l-xl 2.I am suppose to be shooting for 1000 cals a day..there are days I am lucky if I am hitting 600-700. I am not a breakfast eater..never was.I try and try but I feel so gloomy after I do eat. What I have been doing is having my protein shake in the am tho.I have not been logging nothing down lately..so I WILL do that today then post it tonight.I don't measure anything. 3.Exercising..Yes I am doing this..maybe not as much as I want but I been doing what I can with this heat..I usually go on post and use there cardio room for about 30 mins then I walk outside on the track for another 30.I would love to use there strength room but there is always so many male soldiers in there that I usually walk away from it.I was doing this3- 4x a week but with in the last 2 weeks I think I have done this once.Don't get me wrong I have done other things..like we took the kids to bucsh gardens and we went to the car races and a trail walk..so other activities have been done.I just need to get back to the gym..grrrr 4.Water...OK I'll admit this has always been an issue for me..but,with this heat I have been getting in more then usual..the last 3 days I have gotten in 80oz (4 bottles)I will be trying my best to keep doing it. 5.Protein..Well this is a sticky subject with most post-ops..Every dr is diffrent.Actually I really think it's who you see because other's who have had the same surgeon as me just see's a diffrent practitioner then me but there told to supplement as I was told bring it in with food.ANYWAYS..lol I do one protein shake 100%whey in the morning as my coffee is going..23 grams of protein...I try to shoot for a secound one threw out the day.. Another issue is always how much..So many shoot for over a 100 grams a day..I was told 60.. OK hope I have answered them all..(still working on this first cup of coffee here)

Hi Naomi, Well, looking over your stats and what you have written, I think you are doing fabulous! We actually have the same surgeversary! 89 pounds gone in less than 9 months is nothing to be depressed about. It is about 10 pounds per month and better than some people at this stage. I have lost about 97 lbs and I started this journey much heavier than you did. Now as to the q and a: 1. Not weighing yourself constantly is exactly the best thing for us. I wish my hubby would hide my scale for a few weeks! Well, maybe not. I think I would go crazy not knowing. My surgeon suggests only weighing once per month. It really is better on your mental health. Now, my question to you is, why do you feel you hare not making progress if you haven't weighed in a while? If the answer to this question is that you know you haven't been following the rules of WLS, then kick it into gear. Only you know if you are working the tool you were given. 2. If you are trying to achieve 1000 calories per day and can truly only manage 600 -700 then your body is in starvation mode. You HAVE to increase your calories. If you are doing 2 protein shakes daily and still can't get up to 1000, then add a third shake or a sugar free protein bar if there is one you like. Your body will hold on to every ounce of fat if you are not giving it sufficient calories. 3. Make it a point to do a "structured" exercise program or walk for 30 minutes at least 3 days per week. If you could do 5-7 days it would be even better. I go to Curves and I love it. It is a quality strength training and cardio together that only takes 30 minutes 3 times per week. It is set up so that everyone can do the program regardless of their age or fitness level. You go at it at your own pace. You can make it as hard or easy as you need or like. 4. Water.....Is a MUST. I am glad to see that you are getting about 80 ounces per day in the heat. Now, make yourself a water schedule if that will help you to get it down. What I do that helps me is this, I take two 24 oz bottles with me to work. My commute is about 45 minutes and I make it a point to drink both of those bottles before I get into the office. Then I refill the bottles and put them in the refrigerator for the drive home. I usually try to get in another 2 bottles during my work day. Some days I do, some I don't but if I manage the 4 bottles on my commute then I have had 96 ounces! Any more that I drink is just icing on the cake, so to speak. See what I am saying? Make yourself a schedule for your fluid. 5. Protein....Is a MUST. If your surgeon said 60 grams, then that is your minimum daily requirement. I know there is a lot of variance between surgeons but take what he said and make your own plan. If you are getting the 60 grams of protein required and you still can't get your calories up to 1000, then it will not hurt you to add another protein drink. If you actually consumed 100 grams of protein daily, then you have consumed a minimum of 400 calories. 1 gram of protein = 4 calories. 1 gram of fat = 9 calories 1 gram of carbohydrate=4 calories (but remember all carbs are not created equal) Make sure you eat the good carbs in the form of veggies, fruit and whole grains. The rule of thumb for baked products is to make sure it says Whole Grain and the 1st ingredient on the label should be whole grain also. White breads, rice, potatoes, pasta are OFF LIMITS! To keep it simple, just remember that WHITE is NOT RIGHT and FAT keeps you FAT. Well, I think that covers it. I am sure that the others on the November board will have a lot of good advice to add. Most of all, I want you to remember that you are not alone. We are here for you and we have broad shoulders to cry on if needed. I don't think there is one person who frequents this board that wouldn't jump at the chance to lend an ear or give some good advice. When you feel depressed of down, turn on the computer and look us up. We are always just a click away. Valorie

Ok I said I would post my food journal at the end of the day so here it is.. B-2 cups of coffee protein shake L-healthy choice meal S-nectarine,Iced cooffee with protein D-Gortons grilled lemon pepper fish water-56oz but I will get at least that last 8 in before bed (was harder today because I splurged on having the ice coffee) Calories-695 carbs-41 fat-15 protein-98 Now agian I still not have hit my 1000 calorie mark and it's getting late..I don't know what to eat that would add this on..another protein shake isn't going to add enough..this is where I am clueless..

RE: Carb Monster Naomi, Looks pretty good. Just a couple of suggestions for you. 1st off is your coffee decaf? In case you don't know, caffeine is not good for us. There are a lot of posts about the why of it being bad. I am sure you can search for some of them if you want to find out. I just know that it is a diuretic and you need a lot more water if you take in caffeine. The protein shake for breakfast is good but you could add some fruit and/or cereal (high protein low carb, whole grain) to beef it up a bit and bump the calories. You should try to get about 300 calories per meal. Lunch is good. Just make sure you check the sodium on the pre-packaged meals. Healthy choice is usually one of the better ones. You may want to consider a yogurt with 1/2 scoop of protein with your lunch too. The fish is good for dinner but add a salad or veg to round it out. Not sure what kind of protein you use but most have at least 100 cal per serving then add milk calories so if you add 1 more shake before bed time you will definitely get your 1000 calories. I make my own shakes with Soy Slender milk, vanilla or cappuccino flavor, 1 scoop of vanilla whey protein, and a splash of sugar free coffee creamer for a rich flavor. You can also add benefiber or fibersure if you are need of a little extra fiber help. This makes a very good shake and it is quite cheap. I buy the Body Fortress protein at Wal-Mart and they carry the Soy Slender too. It is low carb, low fat and minimal calories and it tastes great. 1 of these is about 210 calories so 2 of them per day give you an extra 420 calories and a whopping 58 grams of protein! Whatever you decide to eat, make sure that you have a plan in place for the day and stick to it. You will be surprised at how well things go when you have a plan. Have a good evening. Valorie

You might also want to look at the south beach diet book. It helps detail which carbs are better for us.