Needing a little support -- and then some.....

Hey all; I am 4.5 years post-RNY. I initially lost 160#, but have gained back about 40. I never really learned how to eat, post-op. There never were very many limits for me as to WHAT I could eat, just how much. Certain foods don't even seem to have that quantity limit. Here's my situation: 4 months ago, I also lost 190# (ie: separated from my husband) and started a new job. Since then, I've averaged a 1# per week loss, and I can't exactly say why, other than stress. I have decided to finally pursue a lifelong dream of a career in law enforcement and know that it is now time for me to learn how to take care of my health, with both nutrition and exercise. I desperately need to get the last bit of this weight off and get into shape! I've got the exercise routine down and a real-live person in my life who is willing to help me with that. That's where you all come in. I desperately need help learning how/what/when/how much to eat!!!! I just don't know. I can no longer see my surgeon for guidance because of insurance issues, and there isn't a nutritionist in my town that I can afford AND who knows ANYTHING about WLS. Anyone willing to be a buddy? Anyone willing to share their food diary or menus? Any and all help will be greatly appreciated and you will surely be rewarded with plenty of good karma....

Hey Jennifer, Congratulations on getting back on your feet and moving forward with your life. I just try to stay around 1500 calories a day. I always eat protein first, and I never drink with my meals , and then I wait half an hour after I eat before I drink so I will stay full longer. (never soda) I get 60-80 grams of protein a day. I have to drink a protein drink daily because it's hard to eat that much protein, and I drink at the least 64 oz of liquid a day. Are you taking your vitamins? (Multivitamin, B-12, calcium citrate, I take an extra multi B also) If you need to follow a diet I think the South Beach diet is good .

Hi Cory; Thanks so much for your response and encouragement. I'm generally below 1500 calories, although I do have a hard time getting my protein in. I just ordered some samples of protein to try -- I had very little luck finding any I liked a couple of years ago. Soda is a bit of a hang-up for me -- I only average about 4 sodas per week, though. I need to get back to my vitamins, too. Thank you so much for the reality check and reminders. If you care to share any menu ideas or recipes, I'd be glad to have them!!! Thanks again, Jennifer

Pat on the back for you!!! My plan is to log what I eat on fitday.com. I can see how much protien I'm really getting every day and where my problem areas are. I also go for the protien first. And for me it is important to weigh myself every day. If I don't do these things I start gaining weight. I recently gained 7 lbs and nearly had a stroke over it. I gained because I wasn't paying attention. That's how I got fat in the first place, eating and not paying attention. Today: B - protien shake( 25 g) S - yogurt ( 6 g) S - apple with ff carmel L - chick noodle soup without the noodles D - forgot to have dinner(usually salmon, chicken or tuna) S - cereal bowl size of popcorn S - about 1 cup of pretzels I haven't had enough protein yet today so I'll have a shake before I go to bed. Good luck to you! This is a great supportive group! Keep us posted! 264/156

It's very important that you get your protein in, especially if you're under stress and you are exercising more. Your body needs x amount of protein per day, if it doesn't get it from your food, it will start taking it from your muscles (your heart is a muscle too). Stress takes more protein from your body so whenever you are under stress, add an extra cheese stick or protein shake to your menu. If you have a professional trainer helping you, they will also be able to help you with protein ideas. I drink low carb slimfast protein shakes when I can't get enough thru my food. Try to get at least 60 grams of protein per day. That's really not that much. 3-4 oz of Tuna or chicken will get you 20+ grams of protein, the slimfast shake will get you 20 grams, 8 oz of milk will get you around 10 grams I think, 1 oz of cheddar cheese is 7 grams. Other examples of protein: cottage cheese, beans, of course all meats. For snacks, you can have some soy chips, they're not bad, nuts also, peanut butter. It all adds up. At your stage, your meals should consist of 3-4 oz of protein, 3-4 oz of complex carb (veggies!) and 3-4 oz of fresh fruit. Be sure to eat at least 3 meals per day, and if you need it, 1-3 snacks per day. Just make sure you eat healthy snacks. I can't stress enough how important it is to get those vitamins. If you do nothing else, at least take those. You do not absorb all the nutrients from your food anymore so it's very important you take those vitamins for the rest of your life. Wouldn't you take blood pressure medicine daily if you needed it? Same thing. If you become deficient in some vitamin, you could have irreversible damage if you let it go on too long. Make sure you take a multiple with iron, B vitamins, Calcium CITRATE not Carbonate. There may be others you should take depending on your own cir****tances. Are you drinking a minimum of 64 oz of fluid per day? Caffienated drinks don't count. Hope this helps. Linda

You might want to look into some nutrition books as well. I like the works by Walter Willett as they are research based rather than just a popular/fad diet book. Also, there are now a huge variety of healthy cookbooks that can help bring some variety into your menus. Be sure that they contain full nutrition information so you can track your intake. One of the things I've learned in this process is that what works for my body and needs are not the same as what works for others. I don't need a lot of variety within a week, but I do over a month. I still limit my carbs more than many others because they are triggers for me. I eat a lot of fish but very little cheese. And if I am only going to eat 3 or 4 oz., you better believe it is going to taste good. As for exercise, again, some people really get into it. After a year, I still don't like exercising. But I do. I don't push myself very hard--just enough to be effective--because if I hurt, I'll stop exercising. I am not competitive when it comes to fitness, so I prefer to exercise alone. So I do what I know I can and will do. So it may not be as impressive as others (no marathon training for me), but it works for me. Others want and need the marathon, so that is what they need to do. For me, regardless of what it is, you need to be consistent. While buddies are great and can be a source of encouragement, information, and accountability, it sounds like you also need to take some time to inform yourself and empower your own efforts so you don't have to rely on others. Good luck with all your goals, Sally

I have a ton of nutritional info i on my profile. I also recently found a great website - www.sparkpeople.com I am always willing to talk

Hi Jennifer and congrats on your success.....To give you an idea, here is what I would normally eat during a day.... Breakfast: 6oz yogart with banana chopped in and 1/4 cup Kashi Go Lean cereal Lunch: Smart Choice dinner with a piece of fruit Snack: Protein drink or crackers with cheeze or peanut butter Dinner: Meat, veggies and fruit Snack: Protien Drink I do not drink with my meal....I do 64 oz of water a day....I still cant eat bread, rice, pasta, sugar...just to name a few...I eat lots of Chilli (made with turkey) It also helps to write down what you eat in a day...I like to have the roll call we used to do where you are accountable to each other daily for what you ate.....kinda makes ya want to do right when you know you have to tell everyone what you ate. I also keep the portions to the entire meal should not exceed 1 1/2 cups ....It makes me sure of the correct portion .....If I can help ya out anyway just let me know...We are in this battle together and I will be your buddy to help ya win!