Looking for support and help

I've been bad since having my surgery 5/4/03. I've gained 50lbs back and need to loose it and hopefully more.  I have the excuse of life happening but nothing good.  Divorce, 2 jobs, 2 teenage girls in high school have all helped add the wt on non of which will help getting the wt off except myself.  I am searching for a few friends who are willing to encourage me. I've already started to go back to the gym just this wk.  If your willing to help I'm in need of rescuing. Thank you

I am willing to help.  Where are you going to work out?  You might be interested in attending a weight loss support group.  My wife and I attend the weight loss support group in Fountain City at the Fountain City United Methodist Church.  It meets the 3rd Thursday of the month at 7:00 pm.

Best of luck to you on your weight loss.

I've got a membership w/the Rush in O.R. I've started there. I don't know how to get to Fountain City but I've asked my boyfriend who is on board w/me and regaining control of my wt problems. The hard part about going to meetings during the week is I have a second job and I usually work Sun. then Wed-Fri. The schedule changes wk to wk. I'm glad to have you as a support partner! Thank you!

Alicia,

I am willing to help you too.  I live in Nashville, so I am not close to you geographically.  What can I do to best help you?

Trina

I've been searching for the last 2 days for a shopping list to use. I only have about $200.00 per 2 wks and up to 6 people to feed. Some days its less. My budget is is rough but doable. I've skimmed where I can using gas money to get groceries, paying bills late to purchase groceries. I don't qualify for assistance so I'm trying to help myself yet still eat well. If there are any free downloads that I can print off wkly shopping lists let me know.

This is an article our dietitian wrote for the OAC, How to Eat Healthy on a Budget. Maybe it will give you some ideas.

How to Eat Healthy Foods on a Budget
by Pam Helmlinger, RD, LDN

To view a PDF version of this article, click here.

Healthy eating may seem challenging when penny-pinching, yet with careful planning you can monitor both your waistline and your budget. The perception that healthy food costs more is not valid if you are always shopping for a good deal and planning ahead. Incorporate these tips for a frugally-fit diet:

Determine a Weekly Grocery Budget – set aside the allotted cash in a special envelope. Plan meals and snacks for your family ahead of time and write down a detailed shopping list from that plan.

Comparison Shop and Take Advantage of Store Incentives – Choose generic store brands except when the brand name product is on sale for less. Refer to the item’s unit price displayed to compare costs between brands and multiple-sized packages.

Meal Planning – a great way to cut costs is to plan the week’s meals based on weekly store flyers’ sale prices along with any coupons which apply from the newspaper or online. Paperclip applicable coupons to your grocery budget envelope.

Bulk Buying –  Warehouse clubs are one way to save when buying in bulk, however, if the savings would not exceed the cost of the membership, you can stock up on sale items at the grocery store and purchase produce by the bag rather than in pieces (onions, apples, grapefruit, etc.). Frozen fruits and vegetables are also beneficial for equal nutrient value and to eliminate the concern for spoilage before they are eaten. Frozen berries are an excellent choice year-round when fresh berries are out of season.

Purchase Plain Meats and Skin and Season them on Your Own – Try using canned chicken and fish for salads. Use medium shrimp for cooking fajitas or to make a seafood salad. Extend your budget further by eating at least two meatless meals per week. Give tofu and/or tempeh a try for an inexpensive, nutritional substitute for meat and cheese. Beans are also a low-cost and versatile source of protein and fiber. For maximum savings and a low sodium option, use dried beans versus canned beans.

Avoid Pre-packaged Foods and Beverages – While drinking diet soda may not affect your weight, it can be draining your family budget. Instead, brew your own tea or fill reusable water bottles with filtered water at home. If you purchase coffee at a coffee shop, consider buying whole bean coffee in bulk, grinding it at home and mixing with a splash of skim milk, an ounce of sugar-free coffee syrup and a packet of artificial sweetener for your own “Skinny Latte." These products at home will go a long way and make many cups for the price of one cup at a coffee shop.

Avoid Waste by Purchasing Only What You Need for the Week – use scraps to make other meals, such as leftover chicken to make chicken salad.

Cook at Home and Reserve Eating out for Special Occasions - A single night at a restaurant may cost you as much as the week’s groceries. Studies show that home-cooked meals are more nutritious and that families who eat together have better communication.

Cook extra portions for freezing and utilize leftovers throughout the week. The extra effort will result in time savings later and is perfect for those with a hectic schedule. Get creative and try limiting recipes to just a few basic ingredients.

Make Your Own Convenience Foods – Although buying washed and bagged lettuce, cabbage and carrots is convenient, it costs much more for less quantity. Try making your own convenience foods by dicing and chopping vegetables on the weekends to quickly add to a recipe or salad on a weeknight.

Plant a Garden – Another way to save on vegetables is to plant a garden. It takes some time but can be a fun hobby. If you have never planted before, try starting with tomatoes and some fresh herbs.

According to the February 2009 issue of Consumer Reports magazine, here are some nutritious foods and cost per serving:

• Cooked Black Beans - 114 calories per serving, 7 cents per serving, high in fiber/B vitamins/protein

• Egg - 78 calories per egg, 9 cents per egg, high in protein/iron/B-12/choline

• Cooked Broccoli - 27 calories per half cup, 33 cents per serving, high in vitamins C & A/fiber/phytochemicals

• Chicken Breast - 142 calories per 4 oz portion, 50 cents per serving, high in protein/iron

With some creativity and planning, you can keep your kitchen well stocked with lean protein, high fiber, fresh and frozen goods and seasonal produce. Eating well is manageable for everyone and sets one up for a healthy meal plan without the temptations that come with excess food on hand.

Let’s Compare!
The following is an example of both cost comparison and nutrition facts comparison for a couple of different meals...

Meal A
1 piece meat lasagna (1/12 recipe)
2 slices garlic bread
2 cups romaine lettuce
2 tsp. shredded parmesan
2 oz. Caesar salad dressing

Per Serving: 938 calories, 47g fat, 97g carbohydrates, 31g protein
Cost/serving: $3.98

Meal B
1 Morningstar Farms Sun dried Tomato & Basil Pizza Burger pattie
1 oz. marinara sauce
1 slice mozzarella cheese melted on top
2 c. romaine lettuce
2 tsp. shredded Parmesan cheese
10 sprays Caesar Delight Vinaigrette Spritzer

Per Serving: 279 calories, 14g fat, 12g carbohydrates, 22g protein
Cost/serving: $2.85

You can consider your calorie intake a budget just like your checkbook for your financial budget. In this case, you would have saved $1.13 per person for meal B and your calorie savings would be 659!

As you can see, it is possible to eat healthy on a budget. It takes an awareness while you grocery shop and while you eat/dine out to make this possible.

The key is that you need to get creative and look at labels and prices. So, next time you are at the grocery, take these important tips with you to help you determine what is the healthiest and most economical option for you and your family!

About the Author:
Pam Helmlinger, RD, LDN, has worked with the Center for the Treatment of Obesity at Centennial Medical Center since 2006. She is specialized in bariatric surgery and holds a certificate of training in adult weight management. Currently, she provides pre and post-op nutritional counseling in addition to education for patients in a medical weight-loss program.

Pam this is very helpful. I will print it and make copies to keep at my desk at work as well as my fridge/freezer. Thank you!
Alicia

Life Happens...somehow I thought that losing the weight would make life so much easier and it seems to be proving to me how little control I have.  It is my lame excuse for making excuses.  I wish I could tell you how to get past this but I haven't figured out myself.

Support groups are great and even our friends here are great at being a shoulder to cry or give you the kick in the pants when you need it.

Congrats on getting back on the right track.

Life does happen and sometimes in an unexpected and big way. LOL Thank you for your help!