I did a lot of thinking this week about this blog and what I wanted to write here.
I decided to write on the above subject line but also write a bit about WHAT has keep me on track, best tips, most successful things I have done.
So here goes!
1. I walk, not everyday but I walk. (no less than 3 times a week but usually four or five) I try to do it in the sunshine. Know why? In the olden days, the days that weren’t so good I would become a virtual recluse. I got seriously, and I mean seriously VITAMIN D deficient. This is not the case anymore for two reasons: a) I take a supplement and make sure it has me taking at least 1500 MG of Calcium Citrate (not carbonate) each day and it won’t work without Vit D. and b) I get it from the sun! Free and cheap! NOTE here though, USE SUNBLOCKS!! I used a pedometer everywhere. (Mine is a FitBit but others I know have a Nike band or another type. Get something that works for YOU! it IS motivational, walking is free too!)
If you can walk every day, do it! Even if in the beginning it is only a block!
2. I take in no less and I mean NO LESS than 70 grams of protein a day, staggered out!
My favorite sources now that I am off of most protein supplements (my favorites of those are Atkins cuz of low carb and Unjury cuz it takes great, is low carb AND low calorie!) it is usually one of these. IF I fail here I will lose it all. I have to shop and make sure I have these in my fridge each week!
a.- Greek Yogurt – (note watch out for secret sugar counts by checking the calorie and carbohydrate counts on the side of the container! If it is over 100 calories or has over 9-10 grams of carbohydrate it is probably packed with at least SOME sugar). My favorite is light and fit Greek yogurt. I eat probably two a day every day!
b. eggs (cheap and great source of protein)
c. String cheese – the lowest fat I can bear. I like Frigo cheeseheads brand. The light version is pretty good.
d. Almond milk – unsweetened, tastes fabulous and if you are counting carbs this has none vs. real milk!
e. I eat meat once a day and not all meats are the same – I like chicken a lot. Boneless skinless chicken thighs cooked in broth with thyme, Knorr reduced sodium stock, celery, green onions, (you don’t need salt with this stock and broth) pepper and reduced sodium broth and a little white wine. I add a bit of cooking sherry but that is optional. Put a tsp of poultry seasoning if you want and bring to a boil, simmer for an hour covered on low or medium) Delicious! I bag up the leftovers and use them for a few days and put the remainder in the freezer after Day 3 so I can throw it into homemade soup on another day.
NEWLY POST-OP ie. under 6-9 months ignore this part: I also take chicken with skin on (a splurge and not for immediate post op or gastric by pass patients because of the fat) and dry it off after rinsing it and toweling it off. I brush lightly with olive oil (and I mean lightly!) I salt with tons of light salt and pepper a little poultry seasoning, some rosemary and/or a bunch of thyme. Bake at 375 for about one hour or until I put a thermometer in and it says 165 degrees at the thickest part of the meat. It should be golden crispy on the outside. I don’t eat the skin EVER, it has about 100 fat calories per inch! I don’t like that! My partner in all things loves that I make this for him though!
Beef is super high in protein but has a lot of fat, I limit to once a week. I have pork once a week. I saute in broth or bake. I do NOT fry ever! 100 calories a teaspoon of fat sucks! I don’t want to record that you know?
3. I take my vitamins EVERY DAY! I want to live without a damage bone structure, damaged nerves from deficiencies and all the havoc that passing out and getting in a car accident could cost. It is part of my duty to myself to have this personal accountability here! I don’t like feeling tired all the time! I take Unjury chewable multiple vitamins, Bariatric Advantage calcium chews (caramel is best), Wellesse B complex liquid just to boost my energy if it ebbs low and as directed a sublingual B12 and/or injection of B12 as directed. I don’t miss any one of those things EVER!
4. If you are post gastric sleeve I would suggest Miralax EVERY DAY or you will regret it! Tiny stomach, all protein diet, low fiber count and you get backed up. I mix mine with vitamin water zero orange and it’s great!
5. I hydrate, I keep water beside my bed at night and I keep a bottle of Vitamin Water zero at my side always! I drink ALL the time. I didn’t before and I felt slugish, tired, run down, my skin looked bad. Since most of my being in this corporal body I walk around in is WATER I need it and I need it a lot! Kidney stones stink!
When I walk I have a bottle, if I go to the movie theater that’s what I drink usually (more on that topic of movies and going on later)
WATER=LIFE!!!
6. I record EVERY and I mean EVERY BITE that goes in my mouth! Every one! I don’t miss a day EVER! I use Myplate at http://www.livestrong.com/myplate. It is free and when I do this historically, I SUCCEED at maintenance after weight loss, when I don’t I start gaining and losing track of what I am doing. (this also has an APP too for you smart phone users though it’s not as good as the computer version)
Every single weight regain I have EVER had (and there has been a few of these times in my life sadly) it is because I have failed to do so! EVERY TIME! “Just Do IT!” as Nike says! (My favorite all-time inspirational saying!) Don’t miss a day … ever or plan to fail.
Which brings me to………
7. If I fail to plan I plan to fail, also historically true! Plan you grocery lists, your cooking, your food for each day, your protein counts (make sure you get it all in), your exercise, your liquids (beer and alcohol doesn’t count! lol), walking and your time. I have my set list ready in my purse. I check during the week to make sure I have enough for the next day or week. Every day, every week. IF I FAIL TO PLAN, I PLAN TO FAIL!
8. Recreate, get out among other humans. Not sure how and in what? Check out http://www.meetup.com for any extreme number of shared interested (including staying motivated with whatever you are dealing with or want to do) but recreate! I am 3 groups there now. I attend my weight loss support as often as I can. Why? Because I need to see them and they need to see me for the same reasons. Newbies remind me where I was, older people are kept on track see how others are doing and I think it is important to share this journey. It is important. For you it might be weight watchers, or a support group in a 12 step group like AA, NA or OA. All help but we need to give and get support I think. Having something fun to do and places to go to are pretty important especially if you are single.
THERE are FREE exercise groups in Meetup all the time to add to point number 1 about walking. If you can’t afford a gym yet (I bet you will in time) these are usually quite free. IF there isn’t one for your area, START ONE!
9. I had to stop making excuses and get with it!
10. Weigh on a regular basis to keep on track. I do it every am before I eat or drink anything on an electronic scale. Some people have eating disorders made worse by this. With your dietician or whomever is helping you with this by having you weight backwards.
I hope this helps someone but I am certain from time to time I am going to need to come back to this and read it over and over again! Check out the poll!
LAUGH much and often!
thereclaimedlife 