Need advice from the experienced

I love the Jay Robb products. These protein powders have helped me on my journey so very much, I actually like their taste and textures. I mix the powders with the Hood Simply Smart Milk 1% and get a nice 34 grms protein boost. My weight management doctors told me I was not getting enough calories a day, at first I was only taking in 600-800. They explained that we need at least 900-1200 calories a day with 70-120 grms protein to keep our bodies from starving and loosing muscle mass and to keep the brain cells intact and not foggy. I went out and purchased special, beautiful, salad plates just for me. I no longer use the huge dinner plates in my daily set. These special plates help me control my portions very nicely. I have "tricked" my mind as I fill up this smaller plate with my food, but it really is not that mu*****omparison to the regular dinner plate available space. Anything that works on my mind and helps me be in control is wonderful. Please get your labs checked. I too take B12 sublinguallly, I use Optisource vitamins (4/day), and 3 calcium with extra D. All my labs have been good except I am a little on the low side for Vitamin D and thats why I take that supplement. Good luck, follow the rules and be good to yourself. Monica age 58 330/203/16? healthier, happier, sexier, and so thankful

Dear Monica, My friend introduced me to the Jay Robb drinks. She can buy them in the individual packets at a Whole Foods store where she lives. No such luck here in Sioux City. I have to order the big container online. I love nice china, so I am now collecting a variety of pretty little salad plates and bowls. I've gotten so used to eating from them that a dinner plate looks huge. I am upping my calories and protein today by adding a snack. And I'll have the lab work done. My calicum also has D in it so help with absorbtion. Thanks, Sally

P.S. I can drink virtually every protein drink I have tried, and actually like most of them. Profecta, though... TRIPLE !!! Funny how different we can all be! Angie

I would call your doctors office, if nothing else make an appointment with their nutritionist. See what they recommend. Keep a food/exercise journal for the next few weeks and take it with you for feedback. I know at your starting weight exercise is the hardest thing to incorporate back in, and you seem to be doing well. Can you trade out walking for the bike a few days? Impact bearing exercise is better for you, if your knees can take it, if not you will get there eventually . Definitley try to add in some veggies, a few bites of spinach or brocolli to add iron and fiber. Have you ever had you thyroid (TSH/T4 free) tested? Maybe suggest that to you PCP or surgeon. Definitely have you iron/ferritin/TIBC checked. Another suggestion is to up your protein, supplementing is an alternative although finding a drink you like is always testing. Do you have the power crunch bar every morning? Not a great breakfast choice unless you are eatting something else with it. Save it for later as a snack and eat something with more substinance(sp) and fuel. Hard boiled egg and a piece of cheese are easy on the go foods, or cook a real meal if you have time. It's recommended to have protein when you wake up, before you go to bed, and after you exercise, be sure to replenish what you use. A rule of thumb I have read for "normal" peeps is half you body weight. Well at my highest that would have ment 160 grams of protein, but I think 80-100 is a good goal. And 80 oz of fluids. At 5 mnths I do not have a suggestion on the calories, they look close to what I've seen out there, under 800 first 6 months, I think I was 800-1000 after 6 months, then I went 1200-1500 at a year and now am 1500-1800. It's based on your doctors rules, your nutritionists recommendations, you daily exercise habits and the type of foods that make up those calories and of course your metabolism and stage of goals or maintenance. Just suggestions. Good Luck. Michelle

Dear Michelle, Thanks for the good information. Unfortunately, my knees cannot take more strain than my everyday life already gives them. Getting the weight off is in part preparation for knee replacement. Poor things already have a lot of weight to bear! I do keep a food diary--Diet Minder--where I record my food/exercise/water/and supplements. I find that it really helps keep me on track. I will try to increase my protein as you suggest. I have struggled with breakfast from the beginning--I'm not an early morning eater and my pouch doesn't seem to like food early. I've tried eggs cooked a variety of ways and can only get a bite or two down before I feel full or hurt. And I do chew carefully. When I have time, I will reheat leftovers and try those instead of the Power Crunch bar. Sometimes that works better. It has been years since I had my thyroid tested--which came back with no problem. But I--nonmedical person that I am--think I do have at least a borderline problem. I found that when I used a lot of soy protein products, my weight loss slowed down. Of course, the nutritionist didn't believe there was any connection. Maybe I'll try adding some Malt o'meal to the breakfast as that is something I can do in the morning. That won't add much protein but it would add some fiber and not too many calories. My doctor doesn't really have a structured calorie plan based on stage (I wish he did), so I'm learning a lot from reading these posts. Thanks, Sally

Hi Sally! I'm a former Sioux Citian but I would hate to tell you from how many years ago. I agree with some other posters about needing your labs done. I hear that we have about 30% malabsorption of calories and nutrients/vitamins during the first year or so, and that although the calorie malabsorption seems to resolve itself over time (darn!) the nutrient malabsorption usually continues; thus all the vitamins. At your size and your activity level, I wonder if you are getting enough calories and enough carbs and fats. Carbs and fats are not necessarily a bad thing: too many and poorly chosen ones are a bad thing. Carbs give us that "instant energy" that is so vital, even when we are dieting, and protein gives us the sustained energy. Fats (good fats such as from certain fish, olive oil, etc.) are essential for good digestion. If youa re getting up at 4:30 to exercise, I hope you are getting some carbs before you workout. A small bowl of oatmeal with milk or yogurt, or a piece of high protein toasted bread (which is usually low cal, low fat, high fiber as well) with an egg are some options. You may also need to eat 5 or 6 small meals a day rather than 3 (if indeed that's what you're doing). I don't know if these are words of wisdom, but it's my take on it. Take care! Anewme Feb 2003

Dear Anewme, Thanks for the suggestion to eat before exercising--I tend to eat after I exercise and shower. I'm in the habit of reducing fat and carbs from previous weight loss attempts, and I love bread which is why I limit myself to one serving a day. I generally make one beef/lamb/or pork dish, one chicken dish, and one fish dish to balance out the type and leanness of the meat I'm eating for the week. (I live alone so actually the three dishes last for two weeks at least! Glad containers and the freezer are vital to my life.) I do use olive oil when I cook, but I don't get a lot of fat in. I will start to track that better. I just moved to Sioux City a couple of years ago myself. This is my 7th state to live in! Thanks for the tips, Sally

Hi sally, thank you for looking to us for advice. As others have said, I also would tell you to call your surgeon and let him know how you are feeling. it really sounds as if you need to have labs drawn. I felt just like you described and found out I was very anemic. let us know what you find out.

Dear Delores, Thank you for encouraging me to do the labs. I was never much of a "doctor" person--they always made me feel so stupid because I was fat so I avoided them. In fact, I'd never been in the hospital before I had the surgery. So I'm never sure what is a normal part of the process and what I should ask about. I will definitely tell him about the tiredness and get the lab work done. Thanks, Sally

Labs!!!! yes. Protein shakes, well you will have to do what is right for you. I have found that they are good when I need to gain weight I used them at first when I was on liquids only, but as I introduced foods I eliminated the shakes. I find they run right thru me and I am still hungry so then I have to eat, and they are just extra uneccesary calories. I can easliy get 180-100 grams a day from food. after one of my plastic surgeries, I had an illeus and dropped very low after not being able to eat well, so I used shakes to get extra nutrients and my weight went up 10 pounds real fast. Your calories seem a little low. Do you eat 3 meals a day? I generally have aimed for 6 small meals and it worksd well to get in what I need and ward off cravings. Just wanted to add, I never lost hair from my WLS. great job on exercising! You sound very motivated and are setting up a habit to live with. It is a lot of work getting up that early to exercise. My profile has some menu suggestions/recipes. I am 3 years out and in maintainece mode, So My needs are slightly different, IE I need more calories than I did at 5 months.