Lisa O.

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This is a list of foods I buy, (and eat), regularly. I consider them my "staples" for living with a Lap Band.

Dairy/Non-dairy:
LF cottage cheese
Plain, NF Greek yogurt
Almond Breeze SF Vanilla milk substitute
Coffee Mate, SF French Vanilla
String Cheese
Babybell cheese rounds
LF Ricotta cheese

Beverages:
Vita Rain, zero calorie flavored water from Costco
Diet Peach Snapple
Green iced tea with mint from Trader Joes
Coffee
Assorted hot teas:  Lemon Ginger, Licorice, Market Spice and Throat Coat

Grains, nuts and beans:
FF refried beans
Black beans, canned
Edamame, in pod
Steel cut oatmeal
Brown rice
Raw almonds
Raw walnuts
Raw pecans
Wasa crackers, whole grain light.

Protein:
Eggs
Liquid egg whites
Turkey meatballs
Turkey meat loaf
Pork chops
Deli turkey
Rotisseie chicken strips from Costco
Tuna, packed in water
Canned white meat chicken, packed in water
Chicken breasts
Chinese style BBQ pork
Ground turkey breat
Halibut or other dense white fish
Pure Protein chocolate peanut butter bars
Lean Body SF protein shakes, Vanilla ice cream, banana, stawberry and chocolate.  (Only when really tight)
   
Condiments:
Olive oil mayo
mustard, regular, hot and dijon style
Marinara or Arrabiata sauces from Trader Joes
SF BBQ sauce
Olive oil
Brown sugar Splenda
Spenda
Peanut butter
PB2
Rice Vinegar
Salsa

Fruits and veggies:
Frozen mixed berries
Melon and berries, in season
Canned pineapple chunks
Frozen papaya from Trader Joes
Baby carrots
Yams
Seasonal Squash
Onion
Mushrooms
Olives

Indulgences:
Skinny Cow ice cream sandwiches
WW latte bars
WW sorbet and cream bars
 

I've spent a lot of time reflecting on my 1st year with the band this week as I celebrated my 1 year surgiversary.  I've been thinking about all that I've learned and what I realized is ...that there is a lot of stuff I still don't know about living life banded. 

I had clear goals for the first year.  I knew that I wanted to lose 100 lbs. I knew that I needed to learn to eat better quality food and do the necessary work until the band would control the quantity of food that I eat.  I knew that I would need to move more and abandon my sedentary lifestyle.  I knew that I would struggle with the desire to use food to blur the emotional side of life.  I knew that I would battle night time eating.  But, I was ready; committed.  I had done my research, secured support from my friends and family and I had the surgery. 

I'm definitely one of the lucky ones and has a non-eventful surgery and recovery.  But I also believe that my complete surrender to the band process, laid out by my medical team, made a huge difference in my success.  I knew I had to give up my desire to try to control things myself.  After all, look where that got me in the past!  Obese!  I decided that If I was going to do this, that I would do exactly as I was told.  I didn't question what I was told to eat, how much or how little.  I did three weeks of liquids post surgery, two weeks of mushies and then regular food.  I didn't think about whether or not I "liked" protein shakes, I drank them.  I don't ever remember feeling starving, I just kept drinking fluids.  Don't get me wrong, I wasn't perfect.  Once I stared regular food I pushed the limits in regard to trying things I was told wouldn't work and before I had good restriction I ate a lot more than the recommended 1/3 cup.  But I counted calories on the daily plate.com site and I got all my protein.  I watched carbs and sugars too which really helped me control the cravings that happen as a result of too much sugar and simple carbs.  I started moving more and actually started real exercise thanks to Wii Fit, a Curves membership and my treadmill, (though exercise continues to be my biggest challenge).  True to my classic "people pleasing" nature, I was an A+ student and I believe, as a result, had A+ results!

This year passed so quickly and my entire life has been impacted by the decision to have WLS, but before I start to contemplate what I still have to learn, and what year #2 holds for me, I want to share some of the key things I've discovered about living life banded and losing 115 lbs.

1.  Food is not my life.  Food is fuel.
2.  Support is critical to success.
3.  800 calories are enough.
4.  Exercise helps you lose weight faster.
5.  Too many carbs will slow down your weight loss.
6.  I feel better when I eat REAL, FRESH, SIMPLE, food.
7.  The pouch doesn't really hold much food.
8.  If you eat too much, eat too fast and/or don't chew well,  you will throw up.
9.  It's hard to give up an entire wardrobe but fun to buy new clothes in smaller sizes.
10. It's great to NOT be recognized by people you haven't seen in a few months!
11. The Plateau Buster diet works.
12.  It's true!  I do have a sternum, ribs and hip bones!  
13.  Logging food choices helps me "keep it real".  
14.  Measuring cups don't lie, but my eyes are unreliable.
15.  Having a group of friends on OH that have walked your walk will keep you on track and sane!
16.  My band has a mind of it's own and I can't read minds.  Luckily, it has it's own special way of communicating.
17.  It is possible to drink 60-80 oz of no calorie fluids each day.  Just do it!
18.  If you fail to plan you plan to fail.  (A girl's gotta have her food when "Bandzilla" wants to eat!)
19.  When I find myself going to the grocery story for things I want vs. things I need, I need to stay home.
20.  I can do all things through Christ, family, friends, hard work and my Lap Band. 

Lisa O.

*A special thanks to all my OH friends and my fantastic Bariatric medical team, Dr. McMahon, Dani, Patti, Valeria and Eileen. 

 

I just got home from my 1 year post op appointment with my surgeon and Nut.  I was so thrilled that they gave me a full hour to go over all of the tests, measurements, etc. and really seemed interested to discuss my experience.  I don't get to see my surgeon for fills so it's the first quality visity I've had since the 6 week post op appointmtent. 

First I was weighed and measured.  I've lost about 115 lbs since my highest weight in 1 year and have gone from a size 24W/3X to a regular 16/XL. I was mostly excited for my measurements, so here goes...(First number is where I started, second number is today, third number is the inches lost).

Waist:  58/39 -19 inches
Thigh: 29/22.5 -6.5 inches
Hips: 59/45 -14 inches
Upper arm: 18/13 -5 inches
Umbilical: 59.25/41 -18.25 inches
TOTAL:  -62.75 inches!!!!!  Wow!

I wasn't surprised to find that my Iron and Vitamin D were low because I am not consistant in taking my vitamins.  Now that I have good restriction I don't get many veggies and fruit so it's even more critical that I do a better job with supplements.  I bucked up and spent the money on Bariatric Advantage vitamin D because you can get a weeks worth in three drops.  I also bought some chewable Iron in a passion fruit flavor and their B50 because it's way smaller than the one I bought at Costco.  They also have new Calcium crystals that you can add to anything that is virtually tastless.  Not the old crystals, but a brand new powder.    I've been kind of tired lately and have noticed dark circles under my eyes so I wasn't surprised that my blood work was low in vitamins.

My glucose was down from 104 to 84 which is now in the normal range and my cholesteral levels, both kinds, are great!

We looked at the film from my upper GI together and my pouch is a good size and he said my esophogus looks perfect...should I have blushed when he said that?  I was kind of worried like all of us that on the occasions that I have over eaten that I might have done some damage,  but everything looks good.  He did caution me again that my portion size should be 1/3 cup  for 3 meals a day and a couple of snacks if needed.  When you see the size of your pouch on film it drives home the truth that "it isn't really very big"!  I would say it looks about the size of an egg and not the jumbo AAA grade!  Just a normal egg.

I had a whole list of prepared questions for the surgeon, many that I was asking on the behalf of all of us here.  Here are his answers to some of the most common ones: 

1.  Why does that band get tight in the a.m., during stress and during our TOM?  My Dr. said that all three have to do with fluids.  When you're stressed your Cortisol levels change and requires or produces more fluid.  TOM, the hormonal balance increases and the body retains fluid to replace the blood it knows you will be losing.  A.M, Because you've been lying flat for several hours and fluid collects in the tissue.  I'm sure he explained it better than I am, but that's the gist of it.

2.  I asked him my my calorie regime is so much lower than most, (800 calories per day since the beginning).  He and the Nut say that it is based on new information learned from working with obese patients.  The 1200-1600 calorie minimum in order to function, etc., is older information and new studies have shown that for a band patient to lose weight and stay within your correct portion size, 800 calories should be enough.  HOWEVER, if you are losing on more calories than that keep doing what you're doing.  If you're eating more than 800 and are not losing you might try it.  This is just one practices theory, but it has worked for me.  Please don't flame me for this.  To me it makes sense and I couldn't eat more than 1200 calories if I stuck to three meals any way.  Not with the restriction I currently have.  But, I suppose that if I ate more meals throughout the day I could do it and sometimes I do!  Anyway, I wanted to ask because I get so many questions about that.

3.  Here is the vitamin regimine that the Nut laid out for me:
1-multi vitamin daily.  Bariatric variety is preferred but if you choose a different type make sure it has 100% of the daily recommended values fro at least 2/3 of nutrients.  It should contain 400IU of vit D, 400mcg flic acid, 1.2 mg thiamin B1, 15mg zinc, 18-27 mg iron and should also contain copper and selenium.  Avoid time-released supplements and enteric coating.
Calcium Citrate- 1500mg per day.  Choose a brand that has calcium citrate, D3 and magnesium (Mg),  Calcium is bestabsorbed in smaller amounts so split into 500-600 mg doses.  Avoid taking with Iron and separte them by at least 2 hours.
1-B50 complex.  
2000 IU's of Vitamin D3, more if prescribed by your Dr.  This is especially necessary if you live in a place where you don't get a lot of sunshine or you don't spend much time outside.
Elemental Iron-  If you take most of your vitamins in the a.m. take iron at night to avoid it conflicting with calcium.

So, here it is by the numbers.

Lisa O.
(Note:  This is one person's story.  Don't think that this is the only way to work the band.  There are many, many others with different regimes that have worked just as well for them as individuals

I wrote this as a response to a friend going to therapy for the first time.  She is very worried about bringing up her past and would rather let it go.  Here are my thoughts regarding therapy in particular and dealing with the past in general.


Sometimes we need a guided tour into our hearts and souls, body and mind.  Whether you do this intorspective work through faith, book learning, classes, meditation, therapy or hypnosis, it's important work to do.  We can't be expected to know how to handle every situation past or present and by seeking help we learn another way or hear a different perspective that can be very eye opening.  Nobody should be ashamed of his or her past if you believe that you are forgiven.  We all do the best we can at that given time even if our decisions are ill-advised or we ignore the obvious signs before us.  There's no point feeling guilty.

Awareness of our past behavior is critical to forward movement.  We can't just keep ignoring and stuffing down that which haunts us because until we bring it up and let it out, it's there smoldering inside of us.  None of us WANT to relive the painful parts of our past, but until we face reality and look at it in the light of day with someone who can ask us the right questions, it stays there in the dark ressesses and we will never let it go.

Take this as an opportunity to free yourself once and for all from that within you that holds you back.  Face it, think about it, discuss it and the give it over to God or your higher power.  The past is the past.  Today is your future and it's time to live your personal best life. 

Our time on earth is too short!  Don't waste any more time dwelling on the past. 

We can do this! 

Lisa O.

The reality hit me last Sunday, that when we have proper restriction and don't eat more than our pouch really holds, it's really not that much food!  Duh!

After reading so much conflicting information on how much, how many calories, how many ounces, cups, etc. I was getting really confused about what the proper amount truly is for someone like me with good restriction 10 months out from surgery.  The bottom line?  I keep trying to eat too much food!

My Nuts maintain that I should eat no more than 2-3 ounces of food or 1/3 cup and when I get real about it I look at that amount and think, gee!  How can that be enough food?  So, I questioned one of them, AGAIN,  last Sunday at the Walk from Obesity.   She took me over to the model that we've probably all seen in our docs office;  you know, the one of the stomach with the lap band attached?  She points to the small pouch above the band and says, eat to fill this.  That's it!  If you eat more than what fits in there, (which is 2-3 ounces), then you are most likely stacking food up into your esophogus, and that's not good.  That's how you get pouch dialation and problems with the esophogus and you'll likely p.b.  I looked at that model like it was the first time.  Gee, that's not much food!

On my way home it dawned on me that I'm not as tight as I thought I was.  I'm just trying to eat too much.  I hadn't really wrapped my mind around that fact that just because I can eat more doesn't mean I need to.  The appropriate portion just seems so small compared to what I was eating before the band.  Don't get me wrong, I've had great success losing weight and I haven't starved myself doing it.  But why do I keep trying to eat a whole apple when 1/2 apples is plenty for a snack?  Why to I try to eat an entire chicken breast when I know that I should only eat half?  It's different than head hunger, which to me, is when my mind is telling me that I'm hungry and I'm really not.  This is all about old habits and perception.  My new portion seems so measley!  How can that possibly be enough food?  But it is.  I faithfully log my foods daily and count calories and protein.  I eat less carbs than protein and I drink all of my liquids.  I never go under 800 calories and rarely over 1200, (what both my nuts maintain is the appropriate amount for a band patient), another controversy, I know, but I also get my protein in every day without using liquid proteins. 

So, with this new reality in mind, here are some new things I'm doing to adjust my BRAIN to the appropriate size meal.

-I use a smaller plate.  I've done this before with a salad plate, but now I use an even smaller bowl.  I like it when it looks full!
-I measure and serve only the appropriate amount because if I take more I will not stop myself from eating the excess.
-When I eat at a restaruant I divide my food on the plate first and take the leftovers home.
-I've started to share meals with my DH.  I always hated the idea of sharing because I was constantly concerned that I wouldn't get enough food.  Now it's just a waste of money when I can only eat 1/4 of an omelet or 1/2 a burrito, (they are never as good re-heated).
-I don't put food on the table.  We dish up at the stove and carry our plates to the table.  If it's in front of me I'll keep trying to eat more. 
-I measure everything, especially soft foods where it's really easy for me to over eat the correct portion. 
-If I choose to eat chips, crackers or nuts, I count them out.  I can't be trusted with the whole bag in front of me.

Eventhough I still struggle with the appropriate portion size I do look at food differently.  While I do plan every meal, I don't "plot" what I'm going to eat next with the same emotional excitement that I used to have when thinking about my next meal.  I still like food and enjoy things that taste good, but it's not an emotional experience any more.  Don't get me wrong, I'm not perfect and I still can't control myself when I'm around my mother's cookies (somethings may never change), but for the most part I eat for fuel and not for feelings.   That's progress!

Have a great weekend!
Lisa O.

I'm a little worried about my slight un-fill, so to keep me focused and to get me back on the exercise wagon that I fell off of more than a month ago, I'm joining this challenge. 

My goal is to lose 12 lbs by Halloween.  That would put me at around 215 lbs. which would be 115 lbs lost since surgery!
We are weighing in on Fridays and I'll post my results here.

Start (9/4)  226.2
Week 1 (9/11)  229.8  +3.6
Week 2 (9/18)  224.6  -1.6
Week 3 (9/25)  224.0  -2.2 for challenge
Week 4 (10/2)  222.2  -4.0 for challenge
Week 5 (10/9)  222.2
Week 6 (10/16)  223.3 +1.1
Week 7 (10/23)  218.7 -4.6
Finish (10/30)

http://www.sparkpeople.com/resource/wellness_articles.asp?id=596

Please keep in mind that this is just my Docs recommendation for the soft food stage.   It's always best to follow your own doctor's protocol since they are providing your after care, but since so many newbies ask, here it is!

I just pulled out my paperwork to refresh my memory.  It says, "At your three week post op appt. IF you have tolerated liquids without complications you will be advanced to soft sold and easily tolerated foods.  Remember to focus on high protein foods and avoid foods that are high in fat and sugar or are difficult to digest.  Also, please DISCONTINUE using your liquid protein supplement.  Add one new food at a time to observe your tolerance."

Recommended foods for soft diet are:

Eggs
Light yogurt
NF or LF cottage cheese
Tuna fish flaked
Baby shrimp, scallops, crab
Chicken, tender and moist cut into small pieces
tofu
Bean and lentil dishes/soups
FF refried beans
Tender meats, turkey, lean ham and beef
Shredded or soft cheeses, avoid melted cheese as it may be difficult to chew.
Hot cereal
softened cold cereal
cooked, sof vegetables
Soft fruits without skin
Whole wheat Crackers/pretzels only if chewed well and very moist when swallowed
Broth based soups

Foods to avoid:
Bread
Raw veggies
Fruit/vegetable skins
Cream Soups
Large noodles/pasta
Rice and potatoes
Left over starches
Tough and /or dry meat
Popcorn
Chips
Peanuts
Crunchy or chewy foods that may not be digested easily, ex. dried fruits.

That's exactly what my list says.  If they have new literature you can probably choose between the two. 

The only reason you would have to go to a PUREED diet, (according to this handout), is if you had a difficult time with the liquid phase post op.

The old behavior creeps up on you!

Yesterday was a weird day.  I woke up on the preverbial wrong side of the bed and was cranky all day!  The past week had been a tough one in regard to food.  My restriction has changed for some reason and  I'm now really tight in the a.m. through lunch and open at dinner time.  I'm adjusting my eating program to accomodate this new a.m. tightness, but yesterday was crazy!  I hate to blame it on PMS but I think I am definately going through some hormonal change due to the weight loss. 

I had my coffee, breakfast  and lunch as normal but once dinner came around I just couldn't stay away from the food!  From dinner on there was a long list of foods I kept snacking on and the craving was clearly for sweets and salt.  I had an Skinny cow ice cream sandwich, (no big deal, it fit into my daily calories), but then I had a whole bag of microwave BUTTER popcorn, 2 tbs of peanut butter and THEN, I found this large Ziploc bag of really old misc. candy in the back of the pantry!!  I knew it was there and had consolidated all the junk into the one bag for my SS, (yeah right)!  I snuck down into the pantry and took that bag of candy up to my bedroom.  (DH was watching a movie in the game room).  As I read my book I ate A LOT  of really old, stale candy.  Kisses, Starbursts, SW taffy, Sweet tarts, tootsie roll suckers, etc.  I can't believe all of that crap went through my band, but I ate until I felt sick!  Then I went to sleep!

Why am I playing true confessions?  Well, it's a reminder that the behavior that got me to 330 lbs is still just below the surface. 
1. It was a binge.
2. I was hiding it.
3.  I didn't care that the candy was stale and not very tasty. 
4. I was cranky and it had been coming on all day. 

If I had been paying attention to my mood and asking myself the questions that I usually ask myself when I go to the fridge out of boredom I could have stopped myself.  But last night I CHOSE to be oblivious!

The candy bag is now in the outside trash can with the kitty litter so it's one bad day amongst many positive days, but I needed to share this with you all to remember that it's not just the food we eat that needs to change.  Dig deep and ask those questions when the candy on the top shelf is calling your name!

1.  Am I really hungry?
2.  What am I feeling?
3.  Am I tired?

Back on track today.  Vitamins too!

Lisa