That 4 Letter Word That Makes Adults Cry.... DIET

That 4 letter word that makes adults cry.... diet,
GASP! I said it!
  Americans are obsessed with dieting. According to 20/20 in an article called Losing It: The Big Fat Trap there are some outrageous numbers associated with dieting in America. $20 Billion is spent annually on diet books, diet drugs and weightloss surgeries. 108 million people are on a diet usually trying 4 or 5 attempts a year. 85% of those dieters are women. $500,000 to $3,000,000 is spent on celebrity endorsements for diet plans!
  To me that is absolutely ridiculous!  Why are diets so damn expensive, complicated and hard to follow? Our attention spans and self control must be really bad or we are being set up for failure.....hmmmm. The AlterNet.org article Why Diets Make You Fatter And What to Do About It says the "diet industry keeps offering new programs and plans. Low-fat, low-carbohydrate, and low-calorie diets get recycled with new names, claiming that they aren't a diet (since, as we all know by now, diets don't work!), but a way of life. Fitness clubs ready themselves for the onslaught of new members, counting on the fact that these exercise enthusiasts will work out religiously for a month or two and then drop out, fleeing the tedium of Stairmasters and treadmills.The common cultural notion that anyone can successfully lose weight and keep it off with enough hard work and commitment mirrors the values embedded in the American Dream. Yet despite this collective belief -- and the short-term weight loss that occurs with just about any type of weight-reduction plan -- the most frequently cited statistic is that 95 percent of dieters will regain the lost pounds. Given that a few percent will maintain the weight loss, we all know someone who can claim "success," yet the vast majority will regain the weight. Although the blame -- and shame -- for the failure is usually placed at the dieter's doorstep, strong physiological, psychological, social, and even economic forces make dieting a losing battle."
  Frankly, it is overwhelming with the Eat This, WAIT, we changed our minds, now it's now bad for you.... so Eat That instead! It is honestly enough to make me scream! It is overload and most people think they are too busy to spend the time to eat healthy, to eat fresh, work out and put in the effort it requires to be successful. That 20/20 article also says that of those who kept off 30 pounds for at least 5 years were the people who put in a minimum of 1 hour of exercise daily. It honestly is not all about the food. People say they are on a diet all the time but it has to be more than what or how you eat. Put any label you want on it, spin it with a fancy name or have a skinny celeb spout off a bunch of lies but losing weight all comes down to some basics.
"All diets work by restricting calories. Since simply telling people to eat smaller portions doesn't sell books, most commercial diet plans are built around a nutritional trick that makes it easier to restrict dietary intake. Food is made up of four basic components (so-called macronutrients): water, fats, protein and carbohydrates. Therefore, it follows that telling people to avoid fats or cut out carbs will automatically eliminate a lot of food choices. Low-carb diets, for example, are effective, because they remove an enormous number of potential foods such as bread, pasta, rice, potatoes, etc., from a person's diet." According to the PBS article Frequently Asked Questions About Diet & Health by Jon Palfremon.
  Save your dollars!  Use that money for fresh veggies and walk your happy butt the long way around the store! You don't need some fad diet or book telling you to skip fruits because they are high in sugar. That is insane! It's FRUIT! Use your brain! You don't need some celeb with a personal chef telling you to buy a prepackaged diet food because we both know this is NOT what they are putting in their mouths everyday! Or EVER for that matter! i am learning we should really KISS our life! Show your body you love it, Keep It Simple Stupid....KISS.  If it is fresh, if it is a lean protein, if it is something you will eat then go for it! What is the point of an expensive name brand labeled diet type food if it tastes gross and you will never eat it. Or the ones full of fillers to trick your body into thinking you are eating more?
  So, I am sticking to my theory. One I did not have to pay a fee per pound for or choke down a slimy frozen entree to be able to say I'm sticking to a diet. Forget that! I am going to attempt to love my body (which I know is NOT easy). I am going to KISS it and fill it with as little preservatives or artificial crap as I can! It worked for me before surgery then I am going to focus on it again. Can't hurt..... I am going to start by cleaning up my use of those 4 letter words...by no longer saying I am on a DIET, I am just focusing on my new lifestyle instead! so, GOOD LUCK my friend, it's crazy out there!

Protein Shakes

  Part of the diet I started following before my surgery was in preparation for life after Gastric Bypass. But, it did help in a variety of ways to drop those pounds before the surgery. When I started cutting out meals and using a protein shake as a substitute I started feeling better and the poinds started coming off. I followed the diet guidelines so as I started testing out protein powders it would be one I could have later. Some that I tried were absolutely disgusting! There are SO many out there that try pretending they are good substitutes but they are crap! The problem is most of them have way too many grams of sugar and very little protein.
  Example: Ensure Clear Therapeutic Drinks, Mixed Berry flavor. 6.8fl oz has a whopping 200 calories with 27 grams of sugar!  For only 7 grams of protein. Makes the other nutrients not count for much because in order to in the required 60 grams of protein,  the sugar content and high calories cancel out any benefits.
  Protein is essential to the body for healing after surgery or injury as well as hair and nail growth. Granted body builders load up on protein because it is important to build muscle mass, but, during rapid weight loss adequate protein is required to maintain your muscles. Yet, my driving force is my desire to keep my hair! Signs of inadequate intake is hair loss, brittle nails and slow wound healing. ALL of which I would like to avoid! Plus, when you get in the protein it allows you to lose fat. Another win.
  While the amount of protein needed daily is based on ideal body weight it varies by person too. Stress to the body increases the requirements but my surgeon set the requirement at 60 grams daily. Sufficient protein of the "right kind" of protein is essential. This kind of protein are called "complete proteins" because they contain all the amino acids needed by the body. They primarily come from eggs, milk, milk products, meat, fish, and poultry. There are proteins found in grains and vegetables but these do not count. 
  Looking for complete proteins can be a job in itself when using protein shakes. What you should look for will be listed as Whey Protein Isolate or Soy Protein Isolate. I have found only 2 brands that are not gross tasting. I like the pre-mixed Premier Protein and the Nectar mixes. The Premier, I found at Sam's for about $20 for a case of 12. They are very handy when out and about and hunger strikes. Hungry, busy people make bad choices when driving down a street lined with fast food joints. Anyway, the Chocolate Premier Shakes meet the limits of no more than 3 grams of sugar per 100 calories. They are 11 ounce containers, with 160 calories, 30 grams of protein and only 1 gram of sugar!
  Now, I recently received a shipment of Nectar packets. Each with 23 grams of the right kind of protein and ZERO sugars! Lactose and gluten free. Only 100 calories per packet! There are 15 flavors for me to give a try.
Pink Grapefruit
Twisted Cherry
Strawberry Kiwi
Fuzzy Navel
Caribbean Cooler
Roadside Lemonade
Apple Ecstasy
Crystal Sky
Wild Grape
Lemon Tea
Double Stuffed Cookie
Strawberry Mousse
Vanilla Bean Torte
Chocolate Truffle
Cappuccino

  I better get to drinking! I have been sick this week and have not been getting in all that I am supposed to..... so, bottoms up! I got some catching up to do!

Learning To Eat: 32 Days After Surgery But Starting Over At Week 1. Ugh!

  Today marks 32 days since I had my surgery.
  Nothing remarkable about this day, just another Monday afternoon but another day I am struggling. I am getting SO sick of hearing idiot people say this is the "easy way out"....live this for a week then you would change your tune! While my road has been bumpy, it hasn't been as tough as some people face. That I will be the first to admit. But, it has not gone exactly as planned either. It is frustrating and discouraging! But, I have no choice.  I just have to keep going. This isn't like some diet you can say "screw it" and go eat a piece of pizza! Well, technically you could but you would be sick as hell and be in a lot of pain!
  There are different phases to Gastric Bypass.  Phases you have to go through before you can eat even semi-normal foods. Even then, you can never just run through a drive thru at McDonald's and order something when you are starving. These phases help keep you from making yourself sick but are there to teach you to, well, relearn how and what to eat. Instead of living to eat, you learn to eat to live.  May not sound like it's difficult.  However, the American diet is crap! There are horrible choices everywhere you look..... drive down the street. How many fast food joints do you count? How many grocery stores? That is what I am talking about....
  Now take in to consideration a few basic restrictions like,  no more than 3 grams of sugar or fat per 100 calories, no more carbonation or caffeine. So, you are out and about one Saturday and you are with friends.  Let's run to DQ because you can at least have a smoothie while your buddies stuff their faces with greasy bacon cheesburgers and fries.... let's take a look at your options shall we? You decide to take the best looking option and go with the Large Light Smoothie because it's "light"....  the large Mango Pineapple Light Smoothie has 260 calories,  68 carbs,  0 fiber, .5g of protein and a whopping 65g of sugar!! Hear the buzzer go off in your head? And that was the "light version".... none of their light smoothies have less than 50g of sugar.  Yummm, water it is for lunch!
Better than eating it, being sick and ending your outing.....  right?
  Now about these Phases.... I should be finishing Phase 4 right now, but after an adverse reaction to a medication sent me to the ER twice last week causing me to spend an overnight then 3 days straight in the hospital the last time.... I am back at Phase 2 :(

THE PHASES
  Phase 1
Start immediately after surgery. Your goal is 1 ounce of water every 15 minutes.  (Worst drinking game EVER! LOL!)

  Phase 2
Usually by the 3rd day after surgery for the next 10 days or so. It is now 4-6 ounces per hour until you can manage 64oz a day. Not so easy when your pouch only holds about 4oz at a time anyway and too but of a drink hurts like Hell! Cold beverages sometimes hurt too. Oh, these drinks are still all sugar free clear liquids.  You have this awful drain tube struggling out of your side for another week and until it is confirmed you dont have a pouch leak, you are kept off any purple or red liquids.
  Other important things during Phase 2
*NO Straws because it can dill your pouch with air and air bubbles HURT.
*NO alcohol. High in calories and due to the rerouting of your intestines you get drunk quick and can be toxic to your liver. Besides,  ever dump alcohol on a fresh wound.... enough said.
*NO carbonation as it painfully expands your tiny tummy. Ouch!
*NO caffeine.  It irritates your pouch lining and unless you want to be on IV feedings for life,  caffeine and Tobacco use is seen absolute NO NO!
*Avoid chewing gum. If accidentally swallowed it can block the new anastomosis (opening to your intestines) and you get a trip back into the OR.
*You may want to use a toddler spoon to prevent large painful bites.
*A sports bottle comes in handy for toting your drink everywhere you go.
*Do not drink past feeling full.
*If excessive fluids come out your drain after drinking or the color is the same as what you just drunk,  call the surgeon immediately!
  Recommended Foods
*Clear, no sugar added juices diluted in half by water.  But, no citrus. 
*Clear broth or bullion.
*Herbal or decaffeinated teas with artificial sweeteners.
*Sugar Free Jello. Remember your pouch is the size of an egg.
*Sugar Free Koolaid or Crystal Light - just no red or purple.
*Sports drinks if less than 50 calories per 8 ounce serving
*Sugar Free popsicles with no fruit chunks
*Clear beverages with less than 10 calories per 8 ounce serving
*Protein drinks like Isopure. But, read the label!

  Phase 3
Starts usually after your follow-up appointment after 2 weeks out.
Goal is still 4-6 ounces an hour to hit that 64oz total each day.
You keep following Phase 2 liquids but you now add protein.  Protein should hit at least 60 grams daily!  It can be tough, but,  this number just like water never changes. If you remember 64/60 daily, you should be okay. It's recommended to break up the protein consumption into 3-6 portions throughout the day so it is properly obsorbed by your body.
  Examples of Protein Sources
*Sugar Free hot cocoa as long as skim milk is added
*Whey Protein Isolate, Soy Protein Isolate or concentrated shakes made with milk.  Other protein types are "incomplete, so they don't count"
*Low Fat Greek yogurt - no chunks of fruit and check the sugar count.
*1% or skim milk (Braum's skim milk has extra protein added!)
*Soups blended to a liquid consistency with milk or protein powder added
*Prepared protein shakes with less than 3g sugar per 100 calories.  I found Nectar powder mixes as well as Premier Protein prepared shakes for this requirement and taste really good.

This is about the time you add a Bariatric Chewable Vitamin.

  Phase 4
Starts from around day 14 thru 27 as you can start adding new foods as you can tolerate them.
Protein always comes first!!!
Some foods people start adding now are
*Cream of Wheat, Cream of Rice and oatmeal with protein powder added
*Low fat cheeses with less than 5g fat per ounce
*Mashed potatoes with no skin. Never fried! Add in protein powder
*Scrambled eggs - make sure they are not dry though
*Pureed foods
*Sugar Free pudding
*Low fat refried beans
*Low fat cottage cheese
Important note ♡Dry Foods Hurt♡ so you may need to mix them with fat free mayonnaise or Miracle Whip, mustards, and/or 2 TB of ketchup, salsa, BBQ sauce and other sauces that follow the fat and sugar rules.
  As you add new foods
*Limit your meals.  No snacking this includes "healthy snacks"
*Pea sized bites and still chew 20 times so it is puree consistency before ypu swallow
*No drinking 30 minutes before, during or 30 minutes after a meal!
*Do Not lie down for an hour after eating
*Protein rich foods always first
*Add only 1 new food at a time to know what you can eat
***If nausea or vomiting occur, start back at Phase 2, if it continues, call your surgeon***
*Most people can stop protein shakes by month 3 if they are getting their 60g through regular foods.
*It should take roughly 15 minutes to eat 1 ounce of food. Over time you can eat in about 45 minutes and eat 3/4 to 1 cup (which is 8 ounces) at a time.  But, the goal is to NOT stretch your pouch or push your limits!

  WHAT'S NEXT?
  After 4 weeks you can add things like deli shaved learn lunch meats, seafood and white fish, and tofu.
  After week 5 it is foods like: cold cereal (watching fat and sugar), toasted wheat bread (white has a tendency to ball-up in the pouch), low great crackers with no seeds, well cooked soft rice, soft vegetables,  protein bars with no nuts.
  Weeks 6-7 get to add in no sugar added canned/skinless fruits (sorry, still no citrus yet), lettuce!!, soy crumbles, ground lean meats like turkey & chicken.
  Once you hit week 8, you get to try pasta but stay away from white sauces as they usually are high in fat. You van venture to untoasted or white bread but watch out for it balling-up in your pouch. Baked poultry or moist white meats are okay but avoid the skin and temptation to fry it. Roasted beef or pork as long as they are lean and moist when cooked. Raw veggies and fruit with no skins are okay and you can even have CITRUS fruit!
Another huge milestone is the ability to swallow pills again! What's the big deal?  Well,  you try crushing pain pills for 2 months.  YUCK! Lol.
If you still have a gall bladder your chances of developing stones goes WAY up, so your surgeon will discuss medications to start taking. You may have to start vitamin D supplements to go waking with the multivitamins that you will be taking the rear of your life.....
  At about 12 weeks,  raisins, grapes and other fruits with peels can be tried. Might even be able to try seeds.

  FROM HERE ON OUT.... no more carbonated drinks,  no caffeine or alcohol for at least a year, must get in 64 ounces of water daily,  60 ounces of protein and those pesky sugar and fat limitations. 

Well, as I finishing my protein shake I will close out this entry for today. For those irritating individuals out there still under the belief this is the "easy way" out...... I challenge you to try this for a week. Only a week and not slip up even once! Granted you will not suffer from Dumping Syndrome if you do screw up, but, I still would love to hear from ypu at the end of that week!  Write down every tiny thing you put in your mouth. Gastric Bypass people write it down so we can see what works and what we never want to put in our mouths ever again!
  This whole new way of life (not just a diet you can quit) is NOT EASY! It is way more than time consuming. You fight dehydration, exhaustion, nausea, constipation, diarrhea, ridicule, stares as you try your hardest at the gym, rude comments from family and friends, discouragement yet in the end, pride....  It is truly a new life!

ARE YOU UP FOR THE CHALLENGE?
Even if you are not planning on having the surgery,  it is an eye opener and when paired with the gym, a great way to drop some pounds. LOL!

Start of my journey. August 24th - December 26th 2013

  Let's just start by saying I was a caffeine addict.  Having at last 64 ounces of Mt. Dew everyday for at least the last 20 years.  In August, I had been told I had dangerously high blood pressure and I made the decision that I was ready to fix me. First thing I did was stop all carbonated and caffeine beverages cold turkey. OMG! The headaches, bodyaches and nausea were AWFUL! But, I can proudly say I have not given in even once. That was just the beginning.
  I have never been a junk food junkie, an emotional or bored eater. Just poor choices and no motivation is what I blame for my size. I started digging through recipes on Pinterest and found that my time was not going to allow much time to experiment since I was working 2 jobs at the time. So, I went straight to the basics. Fresh fruit and veggies for meals and very basic fish and chicken with seasoning. No more butter, no dressings and no sauces. Within the first week or two, I immediately dropped 20 pounds!
  I enrolled in the Via Christi Weight Management Orientation class in late August. I got all the information about Gastric Bypass and started on the path to complete what needed to be done for approval by insurance. I was sitting at about 355 pounds on my first day of Lifestyle Class on September 10th. I knew this was not a "quick fix procedure" before even walking in the door. So, I took notes and paid attention to all the skills they were teaching us. My insurance required 3 months of classes in addition to all the medical guests and psych evaluations before they would make the final approval.  This gave me 3 months to show myself if I could change my life on my own, or if I should go through with the surgery. Every week we had to weigh in and write down everything we ate, how much we worked out and then it was displayed for the whole group to see. I was NOT going to coast through class and expect it to "fix" me!
  I was given a free family membership month at the YMCA so we could try it out. I had been working out 30 minutes to an hour several days a week at the gym at the Cox Call Center where I work. But, it was tiny and was not giving me the motivation I needed. October 1st we walked in to the Y and my love of the gym was born. LOL! I was given 3 free personal trainer sessions with an amazing young woman Named Erin. She had never worked out with someone like me so was extremely sceptical when I told her I was going to be at the gym every single day. Well, I proved those doubts wrong. I missed only 2 days between the beginning of October and three day before my surgery!  I was even at the gym the day I had my EGD (esophagogastroduodenoscopy) procedure done. Just had to wait for the anesthetic to wear off.  Hehehe.
  My Diet? Glad you asked. Here is the basic breakdown of what I was eating daily. 
64 ounces of water or no-calorie beverage
60g protein  *Premier Protein shakes and bars are what I lived on at 30g each bc they are fast & easy.
6-10 cups fresh fruits or veggies
Most importantly: no pop (including diet bc it makes you crave sugar), no carbonation, no sugar (Stevia is a good substitute), no butter (hard for me but I Can't Believe It's Not Butter spray is great. But spray only)
Limited carbs and calories but not the important part.... no counting required.
  My Workout? I started with Erin's help and built up to being there a minimum of 2 hours a day.
Each day was broken down into 2 parts. My machine workout and the classes. I would usually do my warm up on the bike for 30 minutes to an hour before working on the machines.
36 reps of 170lbs on Leg Press
36 reps of 70lbs on Row Machine
36 reps of 35lbs on Chest Press
36 reps of 125lbs on Abdominal Crunch
36 reps of 150lbs on Back Extension
36 reps of 75lbs on Pull Down
36 reps of 50lbs on Pec Fly and Rear Delt
36 reps of 70lbs on Seated Dip
36 reps of 50lbs on Rotary Torso Rotation
36 reps of 50lbs on Overhead Rotary Torso Rotation
36 reps of 90lbs on Outer Thigh Abduction
36 reps of 90lbs on Inner Thigh Abduction
My weekly 1 hour classes were the best part!
Mondays Yoga
Tuesdays  Zumba and Tai Chi
Wednesdays  Zumba
Thursdays. Tai Chi and Water Tabata
Fridays  TRX Suspension Training Boot Camp
Saturdays  Yoga and Water Tabata
Sundays  were my light day. Only did an hour on the bike and my machine work out.

  In a few months I dropped 80 pounds. I felt AMAZING!
Immediately after surgery my blood pressure was normal!
I am currently on restrictions from working out due to dehydration and I am on a liquid/soft food diet because of my surgery. But, eventually I will be back on my diet. It will never be the volume of foods I ate before, but the destination is worth the journey. The best is yet to come!