B2B Adventurers - Share what you've learned
1. It is essential to use a food tracking diary so that I have a plan and really know what I'm eating. I always thought I was doing okay, but now I know I wasn't and this has helped me take control. I update it throughout the day when I make a change in the plan and then I know what I need to tweak as the day goes on.
2. If I'm eating protein first and eating on plan, I don't usually need protein shakes or bars. They add a lot of calories to my intake. I was using them as a snack, but now I understand that they have to be a meal REPLACEMENT if I want to keep my calorie intake down. My surgeon's plan told me this, but it had gotten lost over the years. (EDIT - Let me be clear about this. I'm 3 years post-op and can eat almost anything. If protein supplements work for you, I'm all for them. But, because of the quantities I can and do eat, I, personally, don't usually need them. Figure out what works for you and do it.)
3. I need to eat vegetables. I had gotten into the habit of eating protein and carbs, usually rice, potatoes, or crackers as my only side dish. I'm back to salads and freshly prepared cooked vegetables. At 3 years post-op, I can eat a lot more than I used to and those vegetables really help fill me up and keep my calorie count lower.
So, B2B Adventurers, please tell us what you've learned.
I will never quit. I persevere and thrive on adversity... If knocked down, I will get back up, every time. – U.S. Navy SEALs
Visit my blog Grams Made It
1) I was being nonchalant in my daily intake, somewhat in denial of what I was eating and how much. Not always focusing on protein first.
2) Keeping a food diary for me is key to doing the right thing.....nothing like denial if I don't see it.
3) I do struggle with getting in enough protein some days when I eat dense protein. I find the shakes help me tremendously, just one a day is necessary but I get lazy and don't make them. I made one this morning with 4 oz of soy milk and feel better, crazy maybe but it works for me.
4) Having others do this with me makes it much more doable.
5) Veggies are definitely needed, and they are good and yummy too.
Proximal RNY Lap - 02/21/05
9 years committed ~ 100% EWL and Maintaining
www.dazzlinglashesandbeyond.com
Found this on another board and thought someone might like to use for other ideas.
Menu Ideas
Protein + Fruit/Vegetable + Whole grain = Well balanced, high energy meals with a good dose of fiber, vitamins, minerals and antioxidants. Choose one of the following high-energy menu ideas or mix and match:
|
Protein |
Fruit/Vegetable |
Whole Grain |
|
Breakfast ideas |
||
|
low-fat light yogurt (8oz) |
cut up banana (small) |
low-fat wheat thins |
|
soy sausage (1) |
orange (1) |
oatmeal (1/2 cup) |
|
1 egg/low fat cheese (1oz) omelet |
mushrooms, spinach, peppers ½ grapefruit |
natural oven toast (1 slice) |
|
low fat cottage cheese (1/2 cup) |
canned fruit in own juices |
melba toast |
|
lox 2-3 oz low-fat cream cheese (1 tablespoon) |
tomato and onion berries (1 cup) |
natural oven bagel |
|
Lunch ideas |
||
|
boiled shrimp/crab meat (3 oz) |
lettuce/tomato salad w/light dressing pineapple rings (1/2 cup) |
rye krips |
|
ham slices (3oz) spicy mustard |
lettuce and tomato slices blueberries (1 cup) |
natural oven bread (2 slices) |
|
vegetarian refried beans (1/2 cup) shredded low-fat cheese 1oz |
cucumber/onions and salsa apple (1) |
tortilla (1) |
|
melted low-fat mozzarella cheese (3oz) |
tomato and green pepper slices fresh pear |
whole wheat english muffin (1/2) pizza sauce |
|
soy burger/buffalo burger melted soy cheese or LF cheese |
grilled portabella mushroom watermelon (1slice) |
natural oven bun (1) |
|
Dinner ideas |
||
|
skinless chicken breast (3-4oz) with fresh dill |
vegetable salad w/light dressing steamed carrots applesauce (1/2 cup) |
sweet potato (1/3 cup) sprinkled with cinnamon |
|
grill lion pork chop/trim fat (3-4oz) |
tomato fresh basil salad broccoli spears strawberries (1cup) |
steamed new potatoes (1/2cup) sprinkled with parsley |
|
broiled salmon fillet (3-4oz) with fresh dill |
romaine lettuce, tomato salad steamed spinach with lemon cantaloupe (1 cup) |
baked potato (medium) sprinkle with parmesan cheese |
|
lean roast beef/trim fat (3-4oz) horseradish |
sliced red and yellow peppers steamed green beans raspberries (1 cup) |
whole wheat noodles (1/2cup) |
|
grilled shrimp and scallops (3-4 oz) with lemon/lime slices |
cherry tomato and red onion salad grilled peppers and mushrooms cantaloupe (1 cup) |
black beans (1/2 cup) |
http://www.obesityhelp.com/forums/amos/4011980/Dear-Pre-Ops-Menu-Ideas/
back in Galveston
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“Serenity is not freedom from the storm, but peace amid the storm?
Courage is being scared to death... and saddling up anyway.
John Wayne
OH Support Group Leader
That's great & helpful information. Thanks for sharing.
After I get to the grocery store this week, I'm going to start adding the whole grains back to my plan. I've noticed a definite drop in my energy level towards the end of this two weeks of no grains or potatoes. I think I need a few more carbs. This list will be helpful.
I will never quit. I persevere and thrive on adversity... If knocked down, I will get back up, every time. – U.S. Navy SEALs
Visit my blog Grams Made It
With that being said, I walked/jogged Saturday outside and cooked part of yesterday so I'm set for the next few days.
One veggie/combo I've learned to really love are mixed bell peppers. I slice them thin, and use a light seasoning. Then, either I put them in a salad vinegar to soak, or using the salad spritzers, eat them raw with the "Ranch Vinegrete" version.
For tonight, I have already baked chicken legs and have a cucumber, bell pepper, onion salad soaking in salad vinegar. I'll add a pasta dish with it, but will only take 1/4 cup of that and only after I eat my protein and veggies.
Like someone mentioned - veggies are filling and the farther out you get, the easier it is to take in too many calories and see the scale reverse direction... Not bad if you've lost too much, but I'm not there yet!
Lisa from Texas - Go Aggies Go!!!
Before/atWLS/Current
313/290/150
Thanks for the training!
My new G.O.A.L. ~~~~ Get Out And Live!
Includes 61lbs lost before surgery
I realized how important it STILL is to think before I eat. Getting back to more simple things and takin the time to cook REAL food.
The most important thing I learned was about those quick, easy, not so harmless fast food items that I was sneaking in as food and realizing just how much I was eating!
So my lesson there is - if you decide you want something Fast or at a restaurant, think it out, get the nutritional numbers FIRST, and then decide if you really really want to compromise your numbers for those temporary satisfy bites. And is it really satisfying if it makes you feel physically full and guilty as well?
Becky
forgiveness is giving up the hope that the past could be any different
I've realized several things.........
1) my pouch still works..............when i let it !! lol
2) I can still lose weight...........when I let my pouch do its thing !!! lol
3) WOW..............I can't eat as much as I thought I was eating and/or my pouch and I have had a talk and I have started to listen and pay attention more...................I'm not really hungry much lately since I've started the B2B - of course -that helps when paying attention to eating more protein...grabbing a shake instead of "crap"...............being prepared is the key........for almost anything...
THANK YOU TO EVERYONE - ALL TMBERS AND LURKERS...........YOU ALL HAVE REALLY HELPED ME LATELY IN SEVERAL WAYS
- Pease check out Dr. Connie Stapleton's Website. A lot of good information on there for all WLS patients regardless of the surgery you chose. Good luck to all and I'm here for you if you want to send me an email. I'll answer it as soon as possible.
- Total Lost: 139 lbs
- Current Weight: 263
- As of 11-10-13 I have had weight gain. Not happy about that.
- RNY: 10-16-07 = 338: Highest weight: 350+ Lowest Weight: 199
I've learned that there are plenty of tasty low carb foods out there for us to eat
I've learned that a good protein added salad fills me up and satisfies me for lunch
I've learned that sneaking in a lot of extra cookies here, cookies there, taco Bell Mexican Pizza, chips, etc. aren't helping me out weight or energy wise.
I've learned that exercising sure gives me more energy and makes me feel better about myself.
Karla Lewis 337/194/175
Lap RNY 1-23-2006 Dr. Terry Scarborough Houston, TX
Lipo 4-27-2007 Dr. David Wainwright Houston, TX
LBL 11-13-2007 Dr. David Wainwright Houston, TX
BL & brachioplasty 7-18-2008 Dr. David Wainwright Houston, TX
I learned....OK, TMI...Ready? HERE GOES...if I eat the right things I get constipated and I better UP my Benefiber!! Sorry but it's true.
I learned (and always knew) that Diet Coke REALLY does make me crave carbs.
I learned I can live without cookies, candy, cake and ice cream and that a fudgesicle can substitute for my dessert craving.
I learned that if I add a toch of SF Raspberry syrup to my chocolate protein drink and freeze it, it's really yummy.
I learned that planning is essential and if I don't I ALWAYS make bad choices.
I learned that if I don't log my food I "forget" some of the bad things I've eaten.
I learned that my TMB friends are invaluable and that I couldn't of done this without you.
~Stephanie~
RNY revision from lapband 7/30/07...TT/BL 10/9/08 and at GOAL
