Recent Posts
Topic: Saying Buh Bye to my Gall Bladder
So after my gall bladder attack of last week, I now have my removal date. I saw my Doc today, and he scheduled me for Friday. EEKK! He actually considered doing it today, but I didn't have anyone with me, and for some odd reason, they don't want you driving yourself home after having an internal organ removed? Go figure...
It will be same day, Lap. surgery, barring any complications. So I should be home by 5 p.m., and back to work Monday! I will tell ya this...that pain from the gall bladder attack, which was presumably from "sludge" and not stones, was the WORST pain I've ever experienced!
Hope you are all doing well!
Hugs,
Kathy
It will be same day, Lap. surgery, barring any complications. So I should be home by 5 p.m., and back to work Monday! I will tell ya this...that pain from the gall bladder attack, which was presumably from "sludge" and not stones, was the WORST pain I've ever experienced!
Hope you are all doing well!
Hugs,
Kathy
Every morning in Africa
It knows it must outrun the fastest lion or it will be killed.
Every morning inAfrica
It knows that it must run faster than the slowest gazelle, or it will starve.
It doesn't matter whether you're a lion or a gazelle
when the sun comes up you'd better be running.
RNY 2/9/09 Buh bye Gallbladder 8/28/09; 100% EWL (181 lbs.) on 2/19/10;
It knows it must outrun the fastest lion or it will be killed.
Every morning in
It knows that it must run faster than the slowest gazelle, or it will starve.
It doesn't matter whether you're a lion or a gazelle
when the sun comes up you'd better be running.
RNY 2/9/09 Buh bye Gallbladder 8/28/09; 100% EWL (181 lbs.) on 2/19/10;
Topic: How to Resist Peer Pressure with Food
How to Resist Peer Pressure with Food
by Katie Jay, MSW, Certified Wellness Coach
Director, National Association for WLS
www.nawls.com
Do you ever wish the people around you would eat healthy so that it would be easier for you to do so? My husband came home grinning last night, having spent the evening with his sister. He told me that after visiting their aunt at the nursing home, the two of them bought a dozen donuts and went to his sister's house to enjoy the baked treats along with a good cup of coffee. The funny thing is I knew he had done something like that before he told me. I could tell by the glee in his eyes. The sugar high was unmistakable. He didn't overtly pressure me to eat, but one feeling I felt after that incident was sadness, because he could no longer enjoy those "fun foods" with me. There have been times in my life when this type of scenario would have led me to bring sweets back into our home. I was at a WLS event recently and went out to dinner with a group of fellow patients. I was the only one at the table who did not order dessert. The group teased me about being too rigid and I felt embarrassed. I am not immune to a temporary step off of my low-carb food path, but had I been alone or with other non-dessert-eaters, I wouldn't even have considered dessert. At church last night, at least five different people asked me why I wasn't eating, as they bit into casserole fare and gooey treats. Not a surprising question -- but the food choices were abysmal for me -- iceberg lettuce (all the dressing contained sugar), pasta, and sweet chocolate in various forms. Even my beloved employee brought Pop-Tarts to work last week! There was a time in my life when any or all of these incidents could have caused me to stumble. Temptation never entirely goes away; every once in a while it comes back to haunt even seasoned WLS masters like myself ;) So what do you do when the squeeze of peer pressure feels more like the Vulcan death grip? Let me share with you a few tips that continue to help me: 1. Resist the temptation for a few minutes. If someone is offering you food or encouraging you to eat something say, "Let me think about," or "I'm not hungry just yet," or "Maybe in a minute. I'm going to run to the restroom." Then ask yourself, "Is giving into temptation really something I want to do right now? What are the real, long-term consequences if I do?" More often when we give into temptation it is within the first few seconds of the offending thought. Once you get past that initial impulse, and think things through, you might surprise yourself with your wherewithal to resist the urge altogether. 2. Communicate your feelings in a clear, nonjudgmental way to those people who create temptation for you -- either consciously or unconsciously. Sometimes role playing can help you work out what you want to say, and to prepare adequately for potentially negative responses. 3. If a handful of coworkers routinely go out for pizza or fast food, and the pressure to go with them or get carryout is hard to resist, make sure you take time the night before to pack a WLS-friendly lunch (that is also tasty). Make sure you have enough to eat before your coworkers go out. Then, if you want to go out with them you can go for the companionship and not the food. The bottom line is I am responsible to manage myself in these potentially awkward situations. If I am struggling or self sabotaging, then I get help so that I can develop better strategies, and more helpful beliefs, and learn to take better care of myself. Your assignment Identify a peer-pressure food situation that has been causing you trouble. In your journal, explore something different you can do that would be in support of your WLS lifestyle. Or call a safe friend and talk it over. *********************************************************
Want to Reprint this Newsletter? If you'd like to reprint any part of this newsletter, do so with the following credit, including the copyright line:
From Small Bites, the email newsletter for the National Association for WLS. Subscribe today and get your F'REE report, How to Regain-Proof Your WLS at www.nawls.com. © 2009 National Association for WLS, Inc. All rights reserved.
by Katie Jay, MSW, Certified Wellness Coach
Director, National Association for WLS
www.nawls.com
Do you ever wish the people around you would eat healthy so that it would be easier for you to do so? My husband came home grinning last night, having spent the evening with his sister. He told me that after visiting their aunt at the nursing home, the two of them bought a dozen donuts and went to his sister's house to enjoy the baked treats along with a good cup of coffee. The funny thing is I knew he had done something like that before he told me. I could tell by the glee in his eyes. The sugar high was unmistakable. He didn't overtly pressure me to eat, but one feeling I felt after that incident was sadness, because he could no longer enjoy those "fun foods" with me. There have been times in my life when this type of scenario would have led me to bring sweets back into our home. I was at a WLS event recently and went out to dinner with a group of fellow patients. I was the only one at the table who did not order dessert. The group teased me about being too rigid and I felt embarrassed. I am not immune to a temporary step off of my low-carb food path, but had I been alone or with other non-dessert-eaters, I wouldn't even have considered dessert. At church last night, at least five different people asked me why I wasn't eating, as they bit into casserole fare and gooey treats. Not a surprising question -- but the food choices were abysmal for me -- iceberg lettuce (all the dressing contained sugar), pasta, and sweet chocolate in various forms. Even my beloved employee brought Pop-Tarts to work last week! There was a time in my life when any or all of these incidents could have caused me to stumble. Temptation never entirely goes away; every once in a while it comes back to haunt even seasoned WLS masters like myself ;) So what do you do when the squeeze of peer pressure feels more like the Vulcan death grip? Let me share with you a few tips that continue to help me: 1. Resist the temptation for a few minutes. If someone is offering you food or encouraging you to eat something say, "Let me think about," or "I'm not hungry just yet," or "Maybe in a minute. I'm going to run to the restroom." Then ask yourself, "Is giving into temptation really something I want to do right now? What are the real, long-term consequences if I do?" More often when we give into temptation it is within the first few seconds of the offending thought. Once you get past that initial impulse, and think things through, you might surprise yourself with your wherewithal to resist the urge altogether. 2. Communicate your feelings in a clear, nonjudgmental way to those people who create temptation for you -- either consciously or unconsciously. Sometimes role playing can help you work out what you want to say, and to prepare adequately for potentially negative responses. 3. If a handful of coworkers routinely go out for pizza or fast food, and the pressure to go with them or get carryout is hard to resist, make sure you take time the night before to pack a WLS-friendly lunch (that is also tasty). Make sure you have enough to eat before your coworkers go out. Then, if you want to go out with them you can go for the companionship and not the food. The bottom line is I am responsible to manage myself in these potentially awkward situations. If I am struggling or self sabotaging, then I get help so that I can develop better strategies, and more helpful beliefs, and learn to take better care of myself. Your assignment Identify a peer-pressure food situation that has been causing you trouble. In your journal, explore something different you can do that would be in support of your WLS lifestyle. Or call a safe friend and talk it over. *********************************************************
Want to Reprint this Newsletter? If you'd like to reprint any part of this newsletter, do so with the following credit, including the copyright line:
From Small Bites, the email newsletter for the National Association for WLS. Subscribe today and get your F'REE report, How to Regain-Proof Your WLS at www.nawls.com. © 2009 National Association for WLS, Inc. All rights reserved.
Topic: RE: Can I have one please?
mailto:[email protected] here is her email for cards CONGRATS!!
TaNyA BeCeRrA
Topic: RE: Can I have one please?
bridgetk23...go to her she makes some owesome ones :)
TaNyA BeCeRrA
Topic: RE: Mini Milestone, Bye bye...
Woohoo! Congrats to you! Doesn't this new life feel just awesome! Keep up the fabulous work!
Kat
Pre-op 325/Current 205/Goal 160
Topic: RE: Can I have one please?
I don't know where to get them! If you find out let me know!
CONGRATS TO YOU ON 100LBS GONE FOREVER LADY!!!!
CONGRATS TO YOU ON 100LBS GONE FOREVER LADY!!!!
Kat
Pre-op 325/Current 205/Goal 160
Topic: Cross post - It's official!
As of today, I have lost 100 lbs! Woohoo! Gone forever! I can't believe it and I am so thankful every day for the weight I have lost and the new life I have gained!
Kat
Pre-op 325/Current 205/Goal 160
Topic: RE: Can I have one please?
I can't help ya get one but do want to say CONGRATULATIONS!!! 
I'm about 4 pounds away from 100 myself but I feel like it's going to take forever.
Lara
I'm about 4 pounds away from 100 myself but I feel like it's going to take forever.
Lara
Topic: Self Magazine - Healthy Foods List
At 6 months, some of us are beginning to experience hunger, and may be having some difficulties when staring at the hundreds of choices on our grocers shelves.
I saw a clip of the Early Show where they go through some healthy foods as picked by Self Magazine. While not ALL of the choices are good for us (i.e. Sour Patch Kids), they make some sensible, good tasting, selections.
As always, remember to get your protein in first!!
Here's your full shopping list;
http://www.self.com/fooddiet/2009/09/healthy-food-awards-shopping-list
I saw a clip of the Early Show where they go through some healthy foods as picked by Self Magazine. While not ALL of the choices are good for us (i.e. Sour Patch Kids), they make some sensible, good tasting, selections.
As always, remember to get your protein in first!!
2009 Healthy Food Awards: Selection criteria
Curious about the healthfulness of what's already in your cabinet? Compare your favorite eats to the guidelines we used to help select the food awards contestants. Our winners scored highest in our taste test, but foods that meet these criteria, designed by experts Willow Jarsh, R.D., and Stephanie Clarke, R.D., of New York City, are just as beneficial to your body. How do your bites stack up?
By Erin Hobday and Merrit****ts From the September 2009 Issue-
Whole Grains
- 100 calories or less
- No more than 5 grams of sugar
- At least 3 g fiber
- No more than 250 milligrams of sodium per cup
- Whole grain is the first ingredient.
- No trans fat (no partially hydrogenated oils)
- 220 calories or less
- At least 4 g fiber
- No more than than 450 mg sodium
- Whole grain is the first ingredient.
- 140 calories or less
- No more than 5 g fat
- No more than 6 g sugar per 100 calories
- At least 2 g fiber per 100 calories
- No trans fat (no partially hydrogenated oils)
- 120 calories or less
- At least 3 g fiber
- No more than 130 mg sodium
- Whole grain is the first ingredient.
- No trans fat (no partially hydrogenated oils)
- 180 calories or less
- At least 2 g fiber
- No more than 300 mg sodium
- Whole grain is the first ingredient.
- 160 calories or less per packet
- No more than 1 g sugar per 100 calories
- At least 2 g fiber per 100 calories
- No more than 80 mg sodium per 100 calories
- No trans fat (no partially hydrogenated oils)
- Oats are the first ingredient.
Pantry
Best Salsa (per 2 tbsp)- 15 calories or less
- No more than 3 g sugar
- No more than 150 mg sodium
- 150 to 175 calories
- No more than 5 g fat
- No more than 2 g saturated fatAt least 5 g fiberAt least 6 g protein
- No more than 500 mg sodium
- 40 calories or less
- No more than 9 g sugar
- No high-fructose corn syrup
- No artificial sweetener
- 60 calories or less
- No more than 2 g fat
- No more than 0.5 g saturated fat
- No more than 400 mg sodium
- 210 calories or less
- No more than 3 g saturated fat
- No more than 130 mg sodium
- No trans fat (no partially hydrogenated oils)
- Nuts and salt are the only ingredients.
- 35 calories or less
- No more than 3 g fat
- No more than 0.5 g saturated fat
- No more than 2.5 g sugar
- No more than 150 mg sodium
- No artificial flavors or colors
- 100 calories or less
- No more than 2.5 g fat
- No more than 1 g saturated fat
- At least 3 g fiber
- No more than 500 mg sodium
- 35 calories or less
- At least 2 g fiber
- Vegetables and water are the only ingredients.
- 150 to 175 calories
- No more than 9 g fat
- No more than 2 g saturated fat
- At least 5 g fiber
- At least 8 g protein
- No more than 500 mg sodium
- Beans and water are the only ingredients.
- 200 calories or less
- At least 6 g fiber
- No sodium
- Whole grain is the first ingredient.
Frozen Foods
Best Frozen Fries (per 3 oz)- 200 calories or less
- No more than 9 g fat
- No more than 0.5 g saturated fat
- At least 2 g fiber
- No more than 210 mg sodium
- 120 calories or less
- No fat
- No more than 28 g sugar
- Ingredients list fruit before sugar
- No artificial sweeteners
- 120 calories or less
- No more than 4.5 g fat
- No more than 2.5 g saturated fat
- No artificial sweeteners
- 120 calories or less
- No more than 4.5 g fat
- No more than 2.5 g saturated fat
- No artificial sweeteners
- 150 calories or less
- No more than 1 g saturated fat
- At least 10 g protein
- No more than 350 mg sodium
- 300 to 400 calories
- No more than 12 g fat
- No more than 3.5 g saturated fat
- At least 5 g fiber
- At least 8 g protein
- No more than 700 mg sodium
- Contains at least 20 percent of the RDA of two (or 10 percent of three) of the following: vitamin A, vitamin C, iron, calcium
- 300 to 400 calories
- No more than 12 g fat
- No more than 3.5 g saturated fat
- At least 6 g fiber
- No more than 700 mg sodium
- Contains at least 20 percent of the RDA of two (or 10 percent of three) of the following: vitamin A, vitamin C, iron, calcium
- 200 to 450 calories
- 16 g fat
- 3.5 g saturated fat
- At least 5 g fiber
- 700 mg sodium
- Contains at least 20 percent of the RDA of two (or 10 percent of three) of the following: vitamin A, vitamin C, iron, calcium
- 120 calories or less
- 7 g fat
- 2 g saturated fat
- At least 8 g protein
- 500 mg sodium
- 350 calories or less
- 11 g fat
- 4.5 g saturated fat
- 700 mg sodium
- At least 4 g fiber
- 200 calories or less
- No more than 0.5 g saturated fat
- No more than 4 g sugar
- At least 3 g fiber
- No more than 350 mg sodium
- No trans fat (no partially hydrogenated oils)
- Whole grain is the first ingredient after water.
Snacks and Treats
Best Potato Chip (per 1 oz)- 140 calories or less
- No more than 7 g fat
- No more than 2 g saturated fat
- At least 2 g fiber
- No more than 140 mg sodium
- No trans fat (no partially hydrogenated oils)
- 120 calories or less
- At least 3 g fiber
- No more than 300 mg sodium
- No trans fat (no partially hydrogenated oils)
- 50 calories or less
- No more than 5 g fat
- No more than 1.5 g saturated fat
- No more than 7 g sugar
- At least 2 g fiber
- No trans fat (no partially hydrogenated oils)
- Whole grain is the first ingredient.
- At least 10 pieces per 100 calories
- No trans fat (no partially hydrogenated oils)
- 150 calories or less
- No more than 1 g saturated fat
- At least 2 g fiber
- No more than 250 mg sodium
- No trans fat (no partially hydrogenated oils)
- 170 calories or less
- No more than 16 g fat
- No more than 1 g saturated fat
- No more than 6 g sugar
- No more than 120 mg sodium
- No cottonseed oil
- No trans fat (no partially hydrogenated oils)
- No more than 2.5 g fat
- No more than 1 g saturated fat
- No more than 300 mg sodium
- No diacetyl
- No trans fat (no partially hydrogenated oils)
- 120 calories or less
- No more than 5 g fat
- No more than 1.5 g saturated fat
- At least 3 g fiber
- No more than 150 mg sodium
- No trans fat (no partially hydrogenated oils)
- Whole grain is the first ingredient.
- 140 calories or less
- No more than 7 g fat
- No more than 2 g saturated fat
- At least 3 g fiber
- No more than 140 mg sodium
- No trans fat (no partially hydrogenated oils)
- At least 60 percent dark chocolate
- Contains nuts and/or fruit
- At least one cookie per 150 calories
- No more than 2 g saturated fat
- At least 1 g fiber
- No trans fat (no partially hydrogenated oils)
- No more than 10 g sugar
- Contains no candy, chocolate, honey-roasted nuts, etc.
- Fair trade
- Organic
- Organic
Refrigerated Foods
Best Juice (per 8 oz)- Contains at least 30 percent of the RDA for calcium
- Contains at least 25 percent of the RDA for vitamin D
- Contains nothing other than orange juice
- 90 calories or less
- No more than 7 g sugar
- Contains at least 30 percent of the RDA for calcium
- No artificial sweeteners
- 100 calories or less
- No more than 1.5 g fat
- No more than 1 g saturated fat
- No more than 12 g sugar
- Contains at least 30 percent of the RDA for calcium
- 130 calories or less
- No more than 1.5 g fat
- No more than 1 g saturated fat
- No more than 30 g sugar
- Contains at least 18.75 percent of the RDA for calcium
- 45 calories or less
- No more than 5 g fat
- No more than 1.5 g saturated fat
- 80 calories or less
- No more than 3 g saturated fat
- No more than 5 g fat
- No more than 200 mg sodium
- Contains at least 20 percent of the RDA for calcium
- 60 calories or less
- o more than 11 g sugar
- At least 1 g fiber
- No artificial sweeteners
- 70 calories or less
- No more than 6 g fat
- No more than 1 g saturated fat
- No more than 130 mg sodium
- 45 calories or less
- No more than 4 g fat
- No more than 2 g saturated fat
- No more than 200 mg sodium
- 100 calories or less
- No more than 1.5 g fat
- No more than 1 g saturated fat
- No more than 360 mg sodium
- No more than 1 g fat
- No saturated fat
- At least 2 g protein
Here's your full shopping list;
http://www.self.com/fooddiet/2009/09/healthy-food-awards-shopping-list
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