Vicky S.

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Well, I had my third fill on Friday, 1/9 and now have 5.5cc in my 9cc band.  However............  I felt more restriction BEFORE the fill than I feel now!!  How can that happen???  I'm feeling a little in a funk now because I really felt like I would have better restriction now rather than less.  It's very disappointing.  I've actually gained 2 lbs since my fill.  I talked to the NP in the surgeon's office, and she said to just see how it goes because she can't fill me again before 4 weeks.  Don't other surgeon offices let you come back in a couple of weeks if you feel you need more?  I mean... she only gave me .5cc rather than a full 1cc.  I opted for the .5cc because I didn't want to feel overly restricted and become too tight.  I don't know... I'm really bumming right now.

On a personal note, I've been having some other (female) health issues as well so stress is at a high so that's not helping things either.  I've re-discovered my old friend and comfort.... grazing.

I had my 2nd fill by Dr V on Tues 12/2.  He added 1.5cc to the 3.5cc already in my band.  Liquids for 3 days now... purees for 3 days... then back to normal diet.  I feel like I can actually feel a different level of restriction now than before.  Could be swelling... but maybe it's actual "restriction".  I'm still not going to push things.  I like taking it nice and easy.  I don't want any unexpected "problems"... in other words, don't want a stuck episode or worse!

I heard from Amy Galindo, the NP for Dr Sax and Dr V regarding my blood test results today.  She wasn't specific, but said everything looked good/normal except my HDL level was just a little low.  She said total cholesterol was good... HDL was 39 (guess it's supposed to be over 40 and optimally between 50-60 for women).  She said I should discuss it with my PCP.  I have an appt to see him in January, so I'll just wait until then.  My HDL was 37 back in April so the way I look at it, it got a little better since then.

My weight loss is slow but steady, so no real complaints there.  That's about all of the update I have for today!

Putting this in my blog for future use.  I'm getting a fill tomorrow, so probably won't start this for at least a week or longer.
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#1 Do for 10 days to break plateau

#2 Drink 2 quarts of water a day

#3 You must have 45 grams of protein supplement and all your vitamin
& mineral supplements each day.

#4 You may consume up to 3 oz. of the following high-protein foods,
5 times a day:

* beef,
* pork,
* chicken,
* turkey,
* lamb,
* fish,
* eggs,
* low-fat cheese,
* cottage cheese,
* plain yogurt (or artificially sweetened),
* peanut butter,
* beans/legumes.

#5 You may also have:

* sugar-free popsicles (avoid juice popsicles),
* tea or coffee,
* sugar-free sodas,
* sugar-free Jello,
* broths & bouillons,
* Crystal Lite drinks.

#6 IF IT IS NOT ON THE LIST YOU MAY NOT HAVE IT!

#7 Keep a food diary and try to get 30 minutes of exercise daily.

To help figure out how many calories we should be taking in to maintain your weight.  Then you can figure how many net calories a day you should have in order to lose weight.  I put it into an excel spreadsheet for myself.

Here's the formula:

Females:  655 + (4.323 times your weight) + (4.31 X height in inches) - (4.7 X age) = BEE (Basal Energy Expenditure)

Males:  66.5 + (6.2 X weight) +(12.7X inches) -(6.8 Xage) = BEE

Add activity factor:
sedentary   BEE times 1
low actitity   Bee times 1.3
active BEE times 1.6   ( hour plus a day)

To lose 2 lbs a week, subtract 1000 calories per day (3500 calories in a lb times 2 divided by 7 days), 2 1/2 lbs a week subtract 1250 and for 3 lbs (subtract 1500 calories)

For me:

Date	Current Weight	Basal      E n e r gy Expenditure      (BEE)	To lose    2 lbs/wk consume (calories/day)
11/21/08	239	1964	964

An Easy Guide to Reading Nutrition Labels

BREAKING DOWN THE NUTRITION FACTS LABEL
Reading Nutrition Facts labels can be difficult, especially if you don’t know what to look for. The Nutrition Facts Label gives a lot of information but the key is to know how to use it to help you make healthy food choices.

1. SERVING SIZE
This is the food’s recommended serving size. It can include a weight measurement (for example: one cup) or a number of pieces of food (12 pretzels).

Serving per Container
This is the suggested number of servings. For example, if a food has four servings per container and you eat half of the bag, you would be eating two servings. It is always important to look at these numbers because you may be eating more than you think!

2. CALORIES
This is the amount of calories per serving (using the correct serving size). Eating too many calories promotes weight gain. Calorie needs are based on individual needs.

Calories from Fat
These are calories solely from fat. Choose foods with less than 30% of calories coming from fat.

3. TOTAL FAT
This is the total fat per one serving in grams and in % Daily Value. Choose foods with less fat.

Saturated Fat
This is fat from animal and dairy products and tropical oils measured in grams. A diet high in saturated fat is a risk factor for coronary artery disease. Choose foods with 2 grams or less saturated fat.

• Labels may also list monounsaturated and polyunsaturated fats. These are unsaturated fats that may help protect your heart, however all fats should be used in moderation.

4. TRANS FATS
Trans Fats are now listed on every nutrition label. Trans fats are formed by chemically changing the oil called hydrogenation, which increases product shelf life and flavor. A diet high in Trans fats has shown to increase cholesterol levels, which increases risk of heart disease. If a food has the words “partially hydrogenated oil” on the label it contains Trans fats. It is recommended by the American Heart Association to avoid Trans fats.

5. CHOLESTEROL
This is another form of fat measured in milligrams. Too much dietary cholesterol is another risk factor for heart disease. Cholesterol is found in organ meats, dairy products, shrimp, and egg yolks. Limit intake to 300 milligrams daily.

• Use foods with 5% or less saturated fats and cholesterol and avoid those with over 20% of the daily value.

6. SODIUM
This is a nutrient that helps regulate blood pressure and fluid balance measured in milligrams, which most people consider “salt”.

Research has suggested that a high sodium intake can be related to high blood pressure. The RDA for sodium is 2300 milligrams per day. For example, one teaspoon of table salt has ~2000 milligrams of sodium.

7. TOTAL CARBOHYDRATE
This is the amount of total carbohydrate per serving measured in grams. Carbohydrates are primarily found in starches, vegetables, fruits, sweets and milk. Carbohydrate counting is used in diabetes meal planning.

8. DIETARY FIBER
This is the amount of indigestible bulk from plant foods such as fruits, vegetables, whole grains, oats, nuts and seeds and is measured in grams. Foods high in fiber are shown to be beneficial for weight control, diabetes, high cholesterol and some forms of cancer. Foods with five grams of fiber or more are considered “high fiber” foods.

9. SUGARS
These are part of the Total Carbohydrate content and are measured in grams. These contain sugars from natural and artificial sources. There are no daily reference values for sugars.

10. PROTEIN
This is the amount of total protein the food contains measured in grams. Protein contains amino acids found in meat, poultry, fish, dairy, eggs, nuts, beans, grains and some vegetables. Protein needs are individualized based on height, weight, age and physical activity level.

11. VITAMINS AND MINERALS
These are micronutrients measured in percentages. The goal is to consume 100% of each of these nutrients daily to prevent nutrition related diseases.

12. PERCENT DAILY VALUES
The Percent Daily Value shows the amount of each of the nutrients listed above needed daily in a 2000 and a 2500-calorie diet. This is the percentage of each nutrient recommended to meet the needs of the average person each day and is measured in grams and milligrams depending on the nutrient. The Percent Daily Values are listed on the top half of the food label and are based on recommendations for a 2,000 calorie diet, not a 2,500 calorie diet. Five percent or less of the % Daily Value is considered low, whereas 20% or more is considered high.

INGREDIENT LIST
The ingredient list is another part of the Nutrition Label. Items are listed by weight in descending order of predominance. Spices, artificial coloring and flavors are listed on the ingredient list.

Things are going well lap band wise.. I'm almost 40 lbs down from my high in June 2008.  Life wise.... STRESS!!  We had a huge lay-off at work last week.  1300 people company wide lost their jobs.  And another 2700 are slated for reduction in the first quarter of 2009.  YIKES!  My boss doesn't have a good feeling about his group surviving this next lay-off.  If he (or the group) don't survive... neither do I.  I'm not going to stress about it too much right now though.  I have to make it through the holidays first... and they are stressfull enough.  I guess the good out of all this......  I haven't turned to food for comfort.  Yeah me!!

...this weight loss is so inconsistent.  I have a hard time dealing with the fluctuations.  Up 2, down 2....  I know, I know... I need to be patient.  No restriction yet.  Only had one fill.  Don't get restriction till 3-4 maybe even 5 fills out.  But don't think the thought hasn't crossed my mind about whether or not I chose the right surgery.  From a health and safety vantage point, I know I made the right decision, but from a point of satisfaction I have to wonder. 

I just want to be successful, and always have that nagging fear that this will just be another failed attempt at weight loss.  The lowest weight I have been in the last 10 years has been 219 (for a day).  Perhaps when I get to that point or less, I'll feel successful.  That would be a 60 lb loss.  That's not where I want this journey to end though!  I have goals! 

My youngest son is getting married next year - July 2009.  My goal for his wedding is to be down 100 lbs.  Is it doable?  There is a high probability of failure in losing 100 lbs in less than one year, but I don't think it's impossible.  It will take much harder work than I am now commiting to .  Much more exercise.  Water aerobics alone is not going to get me to goal, but until I feel like I have more stamina and flexibility it's a place to start.

Metabolic Type Product Guide:
Recommended Foods - Profile #2, Protein Type

by Bill Wolcott

MEAT/FOWL	SEAFOOD	VEGETABLE	FRUIT	DAIRY
Bacon Beef Brains Duck Goose Kidney Lamb Liver Pork Rib Fowl, drumstick Fowl, thigh Fowl, wing Red meat Sweetbread Veal Venison Heart	Abalone Caviar Clam Crab Crayfish Herring Lobster Mackerel Mussel Octopus Oyster Salmon Sardine Scallop Shrimp Squid Tuna, dark Anchovy	Artichoke Asparagus Beans Carrot (some) Cauliflower Celery Corn Lentils Mushroom Peas Potato (some) Spinach Squash Peanuts	Avocado Banana Olive Apple (some) Pear (some)	(Whole) Cheese Cottage Cheese Cream Eggs Milk Yogurt (Dairy is not a subsitute for meat/fish/ poultry)

NUT/SEED	GRAIN	FAT/OIL	DESSERT	BEVERAGE	MISC
All Ok	All ok	All ok	Butter-based pastries Cheesecake Ice Cream	Diluted Fruit Juice Vegetable Juice	Cream Soup Sauces Gravies Meat stock Salt, miso Soy sauce Tamari Yeast

Using your recommended foods listed above, try to eat according to the following ratios:

• 45%-50% Protein (Proteins = Meat, Fowl, Seafood, Dairy)
• 30%-35% Carbohydrates (Carbohydrates = Fruits, Vegetables, Grains)
• 20% Oils/Natural Fats (Fats = Butter, Oils, Fatty Foods - ex. nuts, seeds, cheese, other fatty foods)

You don't have to be exact. Just think in terms of proportions of the foods on your plate. Your metabolic type should do better with an overall higher percentage of proteins relative to carbohydrates and fats/oils. So, no matter how much food you put on your plate, whether it's a lot or a little, your plate should look something like this:

---

Profile #2, Protein Type Graph:

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What Are Carbs & Why We Need Them

A carbohydrate is an essential nutrient that is converted to glucose and provides energy to the body and brain. Carbs specifically:
• serve as the primary energy source for working muscle
• ensure the brain and nervous system function properly
• help the body use fat more efficiently
• are great for digestion when they are high in fiber
Dietary sources include foods made from grains (cereal, crackers, bread, pasta, tortillas, cereal), beans, fruits, vegetables, milk , cheese and foods containing any form of sugar.

Carb Categories
Carbs fall into all types of categories and it's important to have a clear understanding of each so that you know which carbs to moderate and which ones to eliminate when losing weight.
Complex Carbs need to be broken down into a more simple form before they can be absorbed so they release glucose into the bloodstream slowly. Breads, cereals, potatoes, and legumes are examples of complex carbs.

Simple Carbs are already in their simplest form and are absorbed into the bloodstream very quickly giving you an initial burst of energy. Fruit, milk, juices, cookies, and yogurt are examples of simple carbs.

High Glycemic Carbs the glycemic index is a measure of how quickly a carb raises blood sugar. A high glycemic carb raises blood sugar very quickly. This spike in blood sugar elicits the insulin response which means that your body produces high amounts of insulin to return your blood sugar to normal. It does this by converting all the glucose into fat which gets stored in your body. It also causes low blood sugar that leads to more cravings for processed sugary carbs. Examples of high g.i. carbs include potatoes, corn, carrots, gatorade, bagels, white bread, corn flakes, ice cream, bananas, raisins, table sugar.

Low Glycemic Carbs cause a small rise in blood sugar. These include; skim milk, all bran cereal, apples, peaches, black beans, plums, fructose, broccoli, spinach, and, peas. There is a common misconception that the only way to lose weight is to stick to low glycemic carbs. This is not true. You can still eat high g.i. carbs as long as you combine with protein and healthy fats. Check out the examples below to see how.

Refined (Processed) Carbs are products that have been altered to increase shelf life. Anything that's frozen, canned, or boxed, is refined. If you check the list of ingredients you will often see words like rolled, bleached, dehydrated, partially hydrogenated, etc. Foods like white bread, pasta, fruit juice, crackers, cookies, etc. have been stripped of nutrients like fiber and fall into this category.
Unrefined Carbs are obviously foods that are in their natural state. Oranges are unrefined while orange juice is refined. The less processed a food the more nutrients it provides.

How Many Carbs Per Day?

Contrary to popular belief low carb is not the only way to lose weight and it's also not for everyone. If you've tried it all and think it's the only option left for you check out Is The Atkins Diet Right for You? and get the details. For most people the best type of diet for weightloss is one that still allows you a lot of the foods you like so you don't feel deprived and start cheating. It's close to balanced but almost low carb with the following breakdown of total calories, 45% carbs, 25% protein, and 25% fat. No matter what your situation you should never take in less than 1200 calories a day and for those who workout this amount of calories could send your body into starvation mode so be sure to figure your ideal calorie intake before cutting back. Create a small calorie deficit and multiply your daily calories by 45% for your daily carb calories. Then divide that amount by 4 to determine how many grams of carbs you need per day. Here's a few calorie ranges broken down into carbs calories and grams:

• 1300 cal./day - 585 carb cal./day - 146g carbs/day
• 1400 cal./day - 630 carb cal./day - 157g carbs/day
• 1500 cal./day - 675 carb cal./day - 169g carbs/day
• 1600 cal./day - 720 carb cal./day - 180g carbs/day

Carbs to Avoid

So which carbs are goods ones and which ones are bad? While you're trying to lose weight avoid most processed foods including: pasta, white rice, fruit juice, sugar loaded fat free yogurt, most crackers, cookies, pastries, white bread, chips, pretzels, bagels, sports drinks, soft drinks, and candy. This will help you reach your goal weight at a much faster pace. Once you lose the weight you will be able to eat these foods again in moderation.

Carbs to Moderate

Many of the most popular diet plans tell you to avoid starchy carbs and high glycemic carbs but they do serve a purpose. If you're working out your body needs them for energy and they also help your body burn fat. There are 3 simple rules when it comes to starchy and high glycemic carbs:

• Limit yourself to two servings a day of each
• Eat them in the first half of your day
• Always combine with protein

Doing this allows you to eat some of the foods you like and still lose weight. For example: In the first half of your day you can have eggs and potatoes for breakfast, fruit salad and protein shake for a snack, and tuna with veggies, balsamic vinegar & olive oil in half a whole wheat pita for lunch. In the afternoon you could eat whey protein shake & 1 apple for a snack, plus a chicken breast and spinach & tomato salad for dinner.

Carbs You Can Indulge
Not many people are into eating greens and high fiber cereal (13g of more per serving) but these are the carbs the help you feel full, have the most nutrients, and really boost metabolism so indulge all you want.

Cycle Your Carbs

Another great strategy is to vary your carb grams based on your activity level. On the days you're lifting heavy and doing a lot of cardio you can allow yourself a little more carbs than on the days you don't work out at all. But don't use this as an excuse to indulge your chocolate cake fantasies. All this means is that you can eat an extra piece of fruit or an extra serving of brown rice. If you stick to these simple rules you will have no problem shedding those pounds without feeling too deprived.

(borrowed from Central Valley OSSG OH group blog)
http://www.obesityhelp.com/group/Darlene_group/blog/uzone,blog/action,comments/blog_id,124456/blog_post_id,124177/

Ideas came from SparkPeople Member L*I*T*A*........

Can’t get those cravings off your mind? We all know those delicious naughty things we should avoid but just can’t resist and it’s hard to imagine life without them. There’s always that one thing we just can’t say “no” to! I like to find little ways around this dilemma by trying alternate options that taste almost as good, if not better than those real waistline deal-breakers!

Ice Cream Lovers?

Buy your favourite yogurt cup flavour and stick it in the freezer once it has hardened dig in! I highly recommend the Strawberry Cheesecake by Yoplait. You can also stick a popsicle stick in the top and voila... a creamcicle!

Po-tay-toe Po-tah-toe?

Instead of baked or mashed potatoes and those terrible and yet amazing fries try using sweet potatoes, a much better option! For sweet potato fries don’t deep fry but bake them in the oven instead. Mashed turnips are quite delicious too.

Sour Cream Heaven?

An excellent replacement is Greek Yogurt. Astro’s Balkan Yogurt brand tastes the most like sour cream. I use it on my baked sweet potatoes or as a dip with some chives and seasoning mixed in. Mix a little mustard, olive oil and paprika into it and you have a salad dressing!

Saying Cheese?

A cheese made with partial skim milk (low/reduced fat cheese) is a better choice and grating your cheese helps you eat less. Swiss and Feta tend to be better choices or try having some bocaccini with your salad to satiate that craving. Goat and sheep’s cheese are also full of cheesy goodness and have less fat than cow’s cheese!

Bake me away?

Here’s how to make a healthier “Apple Pie”. Take an apple, cut a cross in the top of it and stick it in the oven set at 350° for 30-40 mins (I use Granny Smith apples) once it is brown and mushy it is done. Let the apple cool for a few minutes then cover with vanilla yogurt and sprinkle with rolled oats or a granola mix and cinnamon.

Chocoholic?

Try placating this need by eating chocolate flavoured yogurt or skim-milk pudding cups. If that's not enough to trick your taste buds buy dark chocolate (at least 70% cacao), break off a square and let it melt on your tongue slowly.

Milkshake, rattle and roll?

3/4 cup (175 mL) low-fat plain yogurt, 1/2 cup (125 mL) skim milk, 1 small banana, 1/2 cup (125 mL) fresh or frozen berries. Blend well and serve with berries on top, it’s a healthy alternative to a milkshake!

Banana-licious?

Crave those banana splits? Keep a banana in the freezer until frozen. Cut into slices and then peel the rind off with a knife. Cover with 4 tablespoons of flavoured yogurt (I recommend vanilla) and sprinkle with a granola mix.

Candyland?

Dip a collection of delicious sweet fruit into 1 reduced fat (skim milk) chocolate/fudge flavoured pudding cup. Suggested fruit options are strawberries, raspberries, banana, honeydew melon and pear slices.

Carb-tastic?

This is my ultimate weakness, I love my carbs, and I especially loooove my chips, crackers and breads. Unfortunately these tend to be the most difficult to find healthy alternatives for. I’ve started snacking on olives to get that salty kick, I stick to flaxseed, pumpernickel and wheat-free rye breads and my best discovery of all… Kale chips!

Pre-heat your oven to 350° and line a baking sheet with parchment paper. Toss the kale leaves with vinegar, oil, and salt and bake 10-15 minutes.