B:  Espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean Crunch w/ 1/3 c. 1% milk
S:  1/2 c. 2% cottage cheese
L:  1/2 c. chopped green leaf lettuce; 1 c. low-fat chili
S:  Kashi Go Lean Crunch TLC bars
D:  Outback:  Gl. white wine; seared ahi appetiser; salad w/ pecans & blue cheese and about a tablespoon of dressing. 

Exercise:  55" spin class, strength

I had given up on losing weight before getting the lap band.  It's not that I was incapable of losing weight.  I had proven time and again that I could lose weight.  But, I always gained it back, plus more.  So, mentally, I just couldn't deal with even the idea of going on yet another diet, only to regain again.  The band gave me hope that this time I have a statistically better chance of keeping the weight off.  

But the band is not a miracle cure.  The band helps with two areas specifically:  portion control and hunger management.  The rest is up to me.  I cannot physically or emotionally deal with another regain, so call me a Stepford bander if you want, but I'm doing all I can to be successful.  Here are some of the steps I've taken:

Use the Band as a Catalyst for Change.
*What you did in the past did not work.  That includes uncontrolled eating and dieting
*Make a decision to do what you need to do to be successful.
*Decisions I made:
    **Limit sugar and processed white flour foods, trans fats, saturated fats, and high fructose corn syrup. 
     **Eat fresh, whole foods, like fresh veggies, meat, fish, poultry, and low-fat dairy.
     **Exercise.

Believe in Yourself
*Avoid negative thinking.
*Visualize success.
*Stay focused on goals.

Move Your Body
*Start slowly, and strive for progression.
*Building muscles means improved metabolism, and more calories burned.

Track Your Progress
*Before, During & After Photos
*Track exercise progress
*Keep food journal.  Consider SparkPeople.com nutrition tracker.
     **60-70 grams protein daily
     **20-25 grams fiber daily
     **Chewable (or liquid) complete vitamin & chewable calcium supplement

Follow the “Band Rules”
*Eat about 1 to 1-1/2 c. food per meal, 3 meals a day and one or two small (100 cal or so) snacks.
*Eat protein first (about 3-4 oz. of lean, solid protein at lunch and dinner), then veggies, then a bite or two of starch.
*Eat slowly and chew well.
*Don't drink liquids during meals, or for an hour or so afterwards.
*Avoid liquid calories.
*Drink at least 64 oz. of water a day.

 

 

B:  Espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean Crunch cereal w/ 1/3 c. 1% milk
S:  1/2 c. 2% cottage cheese
L:  3 oz. tuna, packed in water; 1 stalk celery; 2 T. lite mayo; 5 whole grain saltines
S:  2 T. Peanut butter, 1/2 banana, 8 lite Wheat Thins crackers
D:  3 oz. tilapia; fresh spinach sauteed w/ mushrooms, garlic & topped with a little shredded parmesan (yummy)

Exercise:  60" spinning; 30" Cybex, upper body

B:  Espresso w/ 2/3 c. 1% milk; 1 c. Kashi Go Lean Crunch w/ 1/3 c. 1% milk
S:  1/2 c. 2% cottage cheese
L:  1 c. salad w/ 1 T. vinaigrette, 1 oz. shredded cheese, and 1 T. walnuts; 2 oz. roast chicken
S:  Fiber One bar; 2 T peanut butter
D:  South Beach frozen entree, pork w/ green beans
S:  NF, SF Yogurt; 1 (single) Reece's cup
Totals:  1381 cal; 126g carbs; 65g fat; 87g protein

Exercise:  52" spinning, interval

Today's Weight:  176 (down 2 lbs. for the week).  As of this week, I'm 33 weeks out from surgery, and down 97 lbs. for an average weight loss of 2.9 lbs./week. 

B:  Espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean Crunch
S:  Zoic protein drink blended w/ ice, 2 T. frozen blueberries, 1/2 banana, and 2-3 strawberries.
L:  3/4 hamburger patty w/ sl. 2% American cheese; 6-8 baby carrots
D:  4 oz. peel 'n eat shrimp; salad of cucumber, tomato, lettuce, blue cheese, and Lite Italian dressing
S:  Baby angel food cake (120 cal.); SF, FF pudding; 1 wedge Laughing Cow Lite and 4 Lite Wheat Thins crackers
Totals (from SparkPeople.com):  1467cal; 143g carb; 58g fat; 100g protein

Exercise:  50" spinning; 30" Cybex, lower body & core

B:  Espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean Crunch w/ 1/3 c. 1% milk
S:  Espresso w/ 1/3 c. 1% milk
L:  1 c. white beans w/ ham
D:  1 Italian sausage; 1 c. salad w/ romaine lettuce, avocado, tomato, blue cheese, and a T. Lite Italian dressing
S:  SF, FF Yogurt

Exercise:  50" elliptical

This site allows you to search for local restaurants, and provides the healthiest food choices available on their menus:

http://healthydiningfinder.com

B:  Espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean Crunch w/ 1/3 c. 1% milk
S:  espresso w/ 1/3 c. 1% milk
L:  Leftover white beans with ham
S:  A few tortilla chips w/ salsa
D:  3/4 hamburger patty w/ cheese, sliced tomato, a couple bites of macaroni & cheese
S:  Mini angel food cake (120 cal); 1/2 c. Snowcream

B:  Espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean Crunch w/ 1/3 c. 1% milk
L:  3-1/2 oz. shrimp, 1/2 c. fresh salsa, 1/4 avocado, cucumbeer
S:  SlimFast Peanut Butter Crunch Snack Bar
D:  White wine, shrimp salad w/ vinaigrette

Exercise:  50" spinning

B:  Espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean Crunch w/ 1/3c 1% milk
S:  Rice cake w/ 1 T. peanut butter
L:  1 c. homemade chili
S:  1/2 c. 2% cottage cheese; 1/8 cantaloupe
D:  Rainbow California Roll Sushi
S:  WW NF SF Amaretto Cheesecake Yogurt

Exercise:  45" spinning class

B:  Espresso w/ 1/3c. 1% milk; 1 c. Kashi Go Lean Crunch w/ 1/3 c. 1% milk
S:  Espresso w/ 1/3c. 1% milk
L:  1-1/4 c. white beans with ham
S:  1/2 c. 2% cottage cheese w/ 1/4 c. canned pineapple
D:  Jim & Nick's Southern Chopped Salad w/ chicken & vinaigrette
S:  NF, SF pudding

Exercise:  60" on treadmill

B:  Espresso w/ 1/3c. 1% milk; 1 c. Kashi Go Lean Crunch w/ 1/3c. 1% milk
S:  1/8 cantaloupe
L:  1 c. homemade chili; 1/2 c. white beans w/ ham
S:  1 c. lite ice cream; 1/2 c. 2% cottage cheese w/ 1/4 c. pineapple
D:  1 c. homemade chili; 1/8 cantaloupe
S:  SF, FF pudding
Totals:  1322 cal; 185g carb; 29g fat; 85g protein

Exercise:  55" on treadmill

Today's weight:  178, down 3 for the week.

B:  Espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean Crunch w/ 1/3 c. 1% milk
S:  1/2 c. 2% cottage cheese
L:  1.5 c. wonton soup; 1/2 c. ice milk
S:  1/2 c. ice milk; 10 raw almonds
D:  1 c. chicken broth; 4 oz. cubed steak, 1 roma tomatoe
S:  NF, SF Yogurt; 1/2 c. ice milk
Totals (from SparkPeople.com): 1259 cal; 131g carb; 37g fat; 104g protein

I have a nasty cold, so no gym time today! 

B:  Espresso w/ 1/3 c. 2% milk; 1 c. Kashi Go Lean/Crunch mix w/ 1/3 c. 2% milk
S:  Espresso w/ 1/3 c. 2% milk; 1/8 cantaloupe
L:  4 oz. rotisserie chicken; 1 roma tomato, sliced with 1 T. feta cheese crumbles & 1/4 avocado, chopped.
S:  Espresso w/ 1/3 c. skim milk
D:  1.5 c. homemade chili; 1 oz. 2% cheddar
Totals (from SparkPeople.com):  937 cal.; 95g carb; 30g fat; 78g protein

  

B:  Espresso w/ 1/3 c. 2% milk; 1 c. Kashi Go Lean/Crunch w/ 1/3 c. 2% milk
S:  1/2 c. 2% cottage cheese; 1/8 cantaloupe
L:  4 oz. meatloaf; 1/2 c. asparagus
S:  SF, FF fudgecicle; 1 rice cake w/ 1 T. peanut butter
D:  1.5 c. salad with 3 oz. chicken, 2 T. blue cheese, 1 T. pine nuts, 1/4 of an avocado, 1.5 T. Lite Italian dressing
S:  SF, FF pudding; 1 oz. 2% cheddar 
Totals (from SparkPeople.com):  1255 cal; 80g carb; 67g fat; 91g protein

Exercise:  68" spinning

B:  espresso w/ 1/3c. 1% milk; 1 c. Kashi Go Lean/Crunch mix w/ 1/3 c. 1% milk
S:  1/2 c. 2% cottage cheese; 1/8 cantaloupe
L:  Small Wendy's chili; Kiddie size Wendy's Frosty
S:  SlimFast Peanut Butter Crunch Snack bar
D:  Don Pepe's:  White wine; Chicken fahita salad; 5-7 tortilla chips w/ picante
S:  100 cal. bag of popcorn

Exercise:  50" spinning

B:  Espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean/Crunch mix w/ 1/3 c. 1% milk
S:  1/2 c. 2% cottage cheese; 1/8 cantaloupe
L:  1 c. lettuce; 1 T. blue cheese crumbles; 1 T. Caesar dressing; 1 T. pine nuts; 1/2 avocado; chopped cuke & tomato; 1/2 c. chopped ham
S:  1 T. peanut butter
D:  Salad w/:  4 oz. chicken breast, 1-1/2 c. shredded lettuce, 1 T. toasted slivered almonds, 1 oz. feta cheese, 1/4 c. mandarin oranges, 2 T. Newman's Own Asian Ginger Dressing
Totals:  1448 cal; 94g carbs; 83g fat; 95g protein

Exercise:  55" Spinning (strength)

B:  Espresso w/ 1/2 c. 1% milk; 1 c. Kashi Go Lean/Crunch mix w/ 1/3 c. 2% milk
S:  1/8 cantaloupe; 1/2 banana; 1/2 c. 2% cottage cheese
L:  1 c. black beans; 2 oz. turkey kielbasa
D:  Jim & Nicks:  2 gl. white wine; 3-4 baby back ribs; 1/4 c. creamed spinach; 1/4 c. collards
S:  SF, FF fudgesicle
Totals:  1490 cal; 127g. carb; 50g fat; 85g protein

Exercise:  50" spinning

B:  Espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean/Crunch mix w/ 1/3 c. 1% milk
S:  Zoic protein drink after workout; espresso w/ 1/3 c. 1% milk
L:  About 1.5 c. leftover lasagna
S:  4-5 walnut halves; cantaloupe, 1/8
D:  Hamburger patty, 1 sl. 2% American cheese, salad w/ lettuce, lite Italian dressing, black olives, piniolis, and parmesan cheese
S:  2 Dove dark chocolate eggs; SF, FF fudgsicle
Totals (from SparkPeople.com):  1729 cal; 141g carb; 84g fat; 115g pro

Exercise:  45" spin class

Today's weight:  181 lbs. (-1 lb. for the week)

B:  espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean/Crunch w/ 1/3c. 1% milk
L:  Small Wendy's chili
S:  2 Kashi TLC Granola bars; 2 small pieces ham
D:  4-5 oz. Mahi Mahi; 1/2 c. asparagus w/ a bit of butter
S:  Yoplait Light Thick & Creamy Yogurt

Exercise:  45" spin class; 15" abs & back

Happy Easter!
B:  Espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean/Crunch w/ 1/3 c. 1% milk
S:  3 mini cinni rolls
L: few slices ham; 2 deviled eggs
D:  Leftover lasagna
S:  2 Deviled eggs; couple slices ham

B:  2 espressos w/ 2/3 c. 1% milk; 1 c. Kashi Go Lean/Crunch mix w/ 1/3 c. 1% milk
S:  Zoic protein drink
L:  3 oz. rotisserie chicken
S:  NF, SF Fudgesicle
D:  Salad; lasagna

Exercise:  45" spin class (interval)

B:  2 espressos w/ 2/3 c. 1% milk; 1 c. Kashi Go Lean/Crunch mix w/ 1/3 c. 1% milk
L:  2/3 c. tuna salad (tuna, celery, light mayo + reg. mayo)
S:  Kiddie size Wendy's Frosty
D:  Martini; a couple pita chips w/ hummus; roasted chicken; a few green beans; white wine

Exercise:  1 hr. spin class

B:  Espresso w/ 1/3c. 1% milk; 1 c. Kashi Go Lean/Crunch mix w/ 1/3 c. 1% milk
S:  Espresso w/ 1/3 c. 1% milk
L:  4 oz. chicken breast sauteed w/ Diced tomatoes w/ garlic & basil.
S:  2 T. peanut butter; 1/2 c. cottage cheese
D:  1 c. black beans, 2 oz. turkey kielbasa
S:  LF, SF Caramel pudding cup
Totals (from SparkPeople.com):  1076 cal; 111g carb; 35g fat; 89g protein

Exercise:  45" spin class (interval); 30" upper body workout

B:  Espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean/Crunch mix w/ 1/3 c. 1% milk
L:  2 sl. Pepperidge Farm Very Thin White Bread, 2 T. PB2, 1/2 banana; 2/3 c. canned green beans
S:  Espresso w/ 1/3 c. 1% milk; 1/2 c. 2% large curd cottage cheese
D:  South Beach Diet Frozen Dinner:  Caprese Style Chicken with Broccoli 
S:  1/2 c. mint chocolate chip ice cream; 1 wedge Laughing Cow Light French Onion w/ 2 whole grain saltines
Totals:  1015 cal; 118g carb; 30g fat; 80g protein

Exercise:  45" spin class

B:  Espresso w/ 1/3 c. 1% milk; 2 Kashi bars
L:  Leftover chicken breast w/ LF mushroom gravy and sauteed onions and mushrooms
S:  Espresso w/ 1/3 c. 1% milk; 1 T. peanut butter; Slim Fast snack bar
D:  Chicken breast fillet; French green beans w/ tsp. butter and slivered almonds
S:   2 gl. white wine; 2 T. cottage cheese; fudgesicle; wedge laughing cow light

Whoa, I knew it was a "snacky" day today, but I didn't realize until I saw it in writing that my snacking has gotten out of control!  Good grief.  Time to go back to SparkPeople and writing things down *as* I eat them! 

Exercise:  45" spin class; 15" abs class

Weight:  182lbs.

B:  Espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean/Crunch w/ 1/3 c. 1% milk
S:  Espresso w/ 1/3 c. 1% milk
L:  1/3 c. tuna salad made w/ light mayo, celey, & onion; salad made w/ tomato, cuke, onion, avocado & vinaigrette
D:  4 oz. chicken breast w/ LF mushroom gravy and sauteed onions & mushrooms; 1/2 c. asparagus w/ tiny bit of butter
S:  1 c. Kashi Go Lean/Crunch mix w/ 1/3 c. 1% milk

Exercise:  45" spin class; Strength training for lower body & core.

B:  Espresso w/ 1/3c. 1% milk; 2 Kashi TLC Crunchy bars
S:  1/2 c. 2% cottage cheese
L:  Banana w/ 2 T. PB2; 1 c. Kashi Go Lean/Crunch mix & 1/3 c. 1% milk
D:  Jim & Nicks Salad w/ chicken & vinaigrette