MiladyB

8 TOOLS (HABITS) FOR MAXIMUM WEIGHT LOSS

1. Eat 3 small meals and 1 high protein snack daily (optional)
· Do not eat in-between meals
· Don’t go more than 4-5 hours between meals
· RNY/LB/GS=1200 Calories/ >60 grams Protein/ <30 grams Fat
· DS=1500-1800 Calories/>90 grams Protein/50-60 grams Fat
· KEEP A FOOD DIARY

2. Eat only good quality (lowfat), solid foods including at least 60 grams protein/day
· Solid foods will give you a full feeling, where liquids will pass through.
· Limit sweet and high fat foods to 1-2 times per month—includes cakes, cookies, pies, candy bars, regular cheese, fried foods, hot dogs, fast foods, potato chips, tortilla chips, cheese puffs, salami, sausage, bacon etc

3. Eat slowly and chew your food thoroughly
· 20-25 times for each bite
· Take at least 20 minutes to eat each meal

4. Do not drink liquids while you eat
· Stop drinking 15 minutes before your meals and wait 45 minutes after your meals before consuming any liquids.

5. Avoid liquid calories
· Includes: soups, milk, juice, protein drinks, energy drinks, yogurt smoothies, coffee drinks, milkshakes, frozen/sugar free ice cream, alcohol etc
· Liquids with calories WILL slow weight loss and result in weight gain.

6. Drink 64 ounces of non-caloric, caffeine free liquids daily
· 32 ounces from water

7. Listen to your body and eat until you’re comfortable
· Try “Fluid Loading” if you find yourself hungry between meals
· Drink up to 8 ounces of fluids at one time between meals. This should make you feel full for about 35-40 minutes.

8. Exercise EVERY day
· Schedule it in your day - don't leave it to chance!
· 30-60 minutes of aerobic activity daily.
· Strength training 3 times a week - including all major muscle groups.
· Stretch those muscles after each workout.


IF YOU FOLLOW THESE GUIDELINES, WEIGHT GAIN WILL NOT OCCUR!





Bariatric Healthy Eating Plate

PROTEIN GROUPS

Meat Group (35-100 calories, 0-8 grams of fat/serving, 7 grams protein/serving)
1/4 cup egg substitute, 2 egg whites, or 1 egg
1/4 cup fat free or 1% cottage cheese
1 ounce cooked lean meats/fish (chicken, turkey, pork, fish, beef)
2 Tbsp peanut butter or 10 nuts (occasional use only)
1 ounce low-fat cheeses
1 oz tofu, tempeh
1/2 cup cooked beans(black/lima/kidney/pinto), peas(chickpeas/black-eyed), lentils or ½ cup chili

Milk Group (80-150 calories, 0-8 grams of fat/serving, 8 grams protein/serving)
1 cup skim, ½%, 1%, light soy or lactaid milk (one glass per day with cereal or oatmeal)
1 container no sugar added/low fat “lite” yogurt
1 cup sugar free pudding made with skim, ½%, 1%, soy light or lactaid milk


Daily Menu Ideas
(All daily menus contain ~1200 calorie, <30g of fat, and >60g of protein)
MONDAY
BREAKFAST (7:00am)- 1 packet weight control oatmeal (9), 1 cup of skim milk (8g)

LUNCH (12:00pm)- 3oz. sliced turkey breast (21g), 1 slice low-fat cheese (5g), 2 pieces light whole wheat bread, 5-8 baby carrots

DINNER (5:00pm)- Burrito: 1 small (6 “ across) whole wheat tortilla, 3 oz. taco meat (lean ground sirloin) (21g), 1oz. low-fat shredded cheese (7g), tomatoes, lettuce, 1/3 cup of seasoned brown rice

SNACK (9:00pm)- 1 slice low-fat cheese (5g), 1 small apple

TUESDAY
BREAKFAST (7:00am)- 3/4 cup of cottage cheese (low-fat) (21g), 1/2 cup of pineapple (canned)

LUNCH (12:00pm)- 3 oz. tuna salad (in water) (21g) made with 1 tablespoon light mayo, 1 medium tomato, 1 serving pretzels

DINNER (5:00pm)- 3 oz. of chicken breast (21g) on top of a lettuce salad with cucumber, carrots and tomato, 2 tablespoons reduced-fat dressing, 1 small whole wheat dinner roll

SNACK (9:00pm)- 1 oz. low-fat cheese (7g), 5 low-fat crackers

WEDNESDAY
BREAKFAST (7:00am)- 3/4 cup Special K high protein cereal (13g), ½ cup skim milk (8g), 1 small banana

LUNCH (12:00pm)- Grilled turkey/cheese sandwich with 2 oz. of turkey, 1 slice of low-fat cheese (19g), 2 slices light whole wheat bread made with spray butter, 1 cup raw carrots, 2 tablespoons reduced-fat dressing

DINNER (5:00)- 3 oz. broiled salmon (21g), 1/2 small baked potato with 1 tablespoon reduced-fat margarine, 3/4 cup cooked broccoli

SNACK (9:00)- ½ cup low-fat cottage cheese (14g) and 1/2 cup peaches (canned in juice)


THURSDAY
BREAKFAST (7:00am)- 2 egg whites (6g), scrambled with 1 oz. of low-fat cheese (7g), 1 oz. of low-fat ham (7g), 1 piece light whole wheat toast with spray butter

LUNCH (12:00pm)- 3 oz. chicken salad (21g) made with 1 tablespoon light mayo and 12 grapes, wrapped in 2 lettuce leaves or on a bed of lettuce

DINNER (5:00pm)- 3 oz. shrimp cocktail (21g), 1/3 cup of wild rice, ½ cup cooked green beans

SNACK (9:00pm)- 8oz low-fat yogurt (8g), ½ cup cheerios

FRIDAY
BREAKFAST (8:00am)- 1 cup of low-fat yogurt (8g), ½ banana sliced

LUNCH (12:00pm)- Soft Taco: 1 whole wheat tortilla (6” across), ½ cup refried beans (8g), 2 ounces ground sirloin taco meat (14g), 1 oz. of low-fat cheese (7g), diced tomatoes, lettuce, 1 small pear

DINNER (5:00pm)- 3 oz. of white fish (21g), 3/4 cup of broccoli, 1/3 cup of pasta

SNACK (9:00pm)- 1 string cheese stick (7g), 1 serving of pretzels

SATURDAY
BREAKFAST (7:00am)- 2 egg white omelet (6g), ½ oz low fat cheddar cheese (4g) ½ cup chopped vegetables, whole wheat light english muffin with spray butter

LUNCH (1:00pm)- 3 oz. low-fat turkey (21g), ½ whole wheat pita pocket, lettuce, 2 tablespoons reduced-fat dressing, 17 grapes

DINNER (6:00pm)- 3 oz. ground sirloin burger (21g), whole-wheat hamburger bun, lettuce, tomato, ½ cup cooked asparagus
SNACK (10:00pm)- 1 light yogurt (7g)

SUNDAY
BREAKFAST (8:00am)- 1 egg (6g), 1 oz. of low-fat cheese (7g), 1 oz. of low-fat ham (7g), 1/2 bagel

LUNCH (1:00pm)- 1 cup chili (14g), 5 saltine crackers, 1 cup salad with cucumbers, tomatoes, and 2 tablespoons reduced-fat dressing

DINNER (6:00pm)- 3oz. broiled salmon (21g), 1/3 cup of wild rice, ½ cup cooked spinach

SNACK (10:00pm)- Trail mix - ¼ cup peanuts (8g), 2 Tbsp raisins, ¼ cup cheerios

Tips for Eating Out

Preparing to eat out: Regardless of the type of eating out event, you still have to know how to cope with the many factors that contribute to overeating when eating away from home.

1. Determine where and with whom you will eat.
2. Determine what you will eat and the number of calories.
3. Determine the specific tactics that you’ll use at meals to control your eating. When eating, choose a restaurant that supports your weight control efforts.

§ Call ahead and don’t be afraid to request special orders or make changes to suit your needs
§ Eat regularly scheduled meals – don’t save your calories which may lead to devouring of the meal
§ Avoid alcohol = empty calories
§ Avoid bread before a meal
§ Avoid appetizers
§ Avoid heavy amounts of sauces and condiments ask for them on the side
§ Order ala carte items
§ Pace rather than Race your eating – 20 minute rule
§ Stop eating when you are full
§ Remember appropriate portion sizes – ask for a doggie bag before you even begin eating
§ Split a dessert or entrée to control both portions and calorie intake

Scanning the menu: for descriptive words that indicate healthy cooking methods.
Steamed Garden Fresh Roasted Poached Broiled Grilled Baked

Making Healthy Choices in any type of Restaurant…….Remember even healthy choices can be dangerous as it all comes down to Portion Control.

Italian: Pasta with meat sauce or vegetables; unbuttered breads; thin crust pizza with half-cheese, ham and lots of veggies; calamari (unbreaded); veal/chicken cacciatore; shrimp or chicken primavera; pasta with red clam sauce.

Mexican: Black bean soup(if thick); corn and flour tortillas; chicken, shrimp, or beef fajitas with lots of veggies; bean burrito; salsa; pico de gallo; Spanish rice; soft taco’s not fried

Chinese: Chicken/shrimp/fish lo mein or chop suey; steamed rice; stir-fried vegetables and chicken/shrimp (ask for easy on the oil & sauces where applicable on the side)

American: Sirloin steak (baked or broiled), veggies, baked potato (leave off heavy butter and sour cream), grilled chicken or fish.

Cajun: Cajun rice; baked fish; beans with sausage and Cajun rice; crawfish boudin; shrimp; crabmeat jambalaya; shrimp and crabmeat spaghetti.

Greek: Baked beans plaki style; bean soup (if thick); pita bread; tomatoes & herbs with rice; tzatsiki (cucumbers); lentil soup (if thick); green beans braised with mint and potatoes.

Indian: Biryani (shrimp or vegetable); chapati; chick-peas and spinach marinades; chutney’s; curried chick-pea; tamata salat; vegetable curry; naan bread; lentils and spinach (caution of sauces and oils ask to go light or on the side)

Middle Eastern: Couscous; dolma; hummus; lentil soup (if thick); miya dolma; pita bread; tabuouli; gyros; kibbeh; rice pilaf; shish kebab; souvlaki; rice pudding.

Thai: Crystal noodle; pad jay; papaya and shrimp salad; pok taek; seafood kabob; steamed mussels; steamed rice; sweet and cucumber; talay thong; scallops/shrimp/chicken; lychee nuts; mango; rice.

The Importance of Planning

Start Small and Simple: Make it a Habit
1. Simple or not, planning will not help you if don’t do it!
2. Get into the habit of planning so that your days and meals ahead will be organized and keep you from making quick meal decisions that may lead to poor food choices (vending machines, cafeteria, fast foods or no food at all).


You do not want to fall into the cycle of reactions
a. Skipping or missing meals usually leads to extreme physiological symptoms of hunger (stomach growling, light headedness, dizziness or even headaches)
b. Experiencing “a” may often lead to over-eating of the wrong type of foods. Those things we can grab quickly tend to be higher in calories, sugar and fat.
c. The individual moves into the cycle of “guilty” feelings because of the amount or types of foods consumed.
d. All of these steps fall into the result of cutting back calories or starving ourselves to make up for what we did…
e. The cycle is endless and is one that can only be broken by “PLANNING”.

Setting Goals
1. Physical activity – exercise
2. Meal and snack planning
3. Weight loss - realistic time to achieve your goal
4. Weight maintenance – what I need to do to maintain weight

Using what works for YOU
Knowing what tools are available
a. Food recording
b. Meal plan
c. Weighing food – knowing portion/serving sizes
d. Weighing yourself
e. Time – Spacing (control your energy levels by feeding your body consistently)


Personal Accountability



Do You Have a Plan of Action? You should always have a plan of action…

1. How many times a week are you exercising? _____________________
Weight bearing _____________________
Aerobic _____________________

Yes No
2. Are you avoiding liquid calories?

3. Are you weighing your food on a scale?

4. Are you consuming at least 64 ounces of water daily?

5. Are you recording your daily food intake?

6. Are you following a standard meal plan for consistent calorie intake?

7. Are you weighing yourself periodically?

8. Are you avoiding liquids while you eat?

9. Are you taking at least 20 minutes to eat?

10. Are your meals 50% protein, 25% vegetables, and 25% whole grains/fruit?





Personal Goals: __________________________________________________ _______________

__________________________________________________ _________________________________

__________________________________________________ _________________________________

__________________________________________________ _________________________________

__________________
~Beth~

Little Victories; Grand Rapids, MI
Bariatric Support Group

Diabetes, high blood pressure, sleep apnea, high cholesterol,
peripheral vein disease, joint pain and 210 lbs GONE!!


Century Club: July 3, 2006
ONE-derland: Dec. 22, 2006
Double Century: May 29, 2007
Goal: June 15, 2008

Lap RNY: 1/30/06-Dr Randal Baker
TT/BL: 09/21/07-Dr Ronald Ford
PS Revisions: 04/29/08-Dr Ronald Ford
Gallbladder: 05/14/08-Dr Randal Baker
Emergency surgery (Intussusception): 02/29/09-Dr James Foote